The Best Yoga Poses to Practice If You Sit All Day

{"slug":"yoga-poses-for-sitting","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."}},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"}},{"id":"cklkxgum87xl509314u5faawv","slug":"yoga-for-kids","author":{"name":"Sujit Tiwari","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Why Kids May Need Yoga More Than Adults","createdAt":"2021-02-25T13:54:08.269963+00:00","coverUrl":"pexels-gabby-12-small.jpg","content":{"text":"In a world where parents are all hustle and bustle and go, go, go, it’s no wonder our children are stressed out, anxious, and have zero self awareness.\\n\\nThey don’t have time to be self aware!\\n\\nAnxiety and stress in little kids all the way to older teenagers can look like sleeping a lot, temper tantrums, crying over “nothing,” not eating, or eating too much. It can show up as hyperactivity, bad attitudes, poor mental focus, bad grades.\\n\\nOr it can show up as many more terrible things that no parent wants to think about.\\n\\nWe stress how important it is for adults to take part in selfcare, to stretch and move our bodies. Surely, at this point in history, every adult knows that selfcare is a thing we should all be doing. But what are we telling our children to do for selfcare? \\n\\nSports? After school activities? Clubs? More doing. Less being. More rushing around. Less stillness. Less quiet time to process their days, their emotions. And your days, your emotions. Because kids are subject to those too.\\n\\nDo we ever teach them how to just be? \\n\\nThis is why I offer a \\nKids Yoga class at myYogaTeacher\\n! Because kids with healthy bodies, minds, and spirits make for adults with healthy minds, bodies, and spirits!\\n\\nHere are some reasons I’m passionate about teaching kids the importance of yoga.\\n\\n1. Yoga improves a child’s mood.\\n\\nWe all know that happier \\nkids\\n make their parents, teachers, coaches, etc. happier. But the focus really needs to be more on the children and less on the adults!\\n\\nKids have fewer tools than adults to help them regulate their mood. \\n\\nJust like any other physical activity, yoga releases endorphins, those feel good feelings, which, in turn, reduces stress and anxiety. When children experience less stress and anxiety, they eat better, sleep better, act better, perform better. \\n\\nThey do everything better. Just like adults do.\\n\\nThey’re calmer. And all the built up negativity is released. Plus, yoga is fun! It’s not competitive, and kids are free to be themselves.\\n\\nSpeaking of being themselves...\\n\\n2. Yoga helps children self regulate\\n\\nHow can we expect kids to self soothe, regulate their behaviors and emotions, and regain focus if we don’t give them the tools they need for self awareness? Unlike adults, kids often have very little control over their lives. \\n\\nThey’re told what to do and when and how. \\n\\nA regular kids’ yoga practice will help children of all ages look inward and take time to examine why they feel or behave in certain ways and process that. With that information, they can discover how to change bad habits or behaviors, work through negative emotions in appropriate ways, and have a clear mind to make better choices in the face of challenging situations.\\n\\nKids yoga isn’t just about strength, flexibility, or getting the sillies out. It’s a portal for them to just be who they are designed to be! Let your kids check it out with a \\ntwo week free trial at myYogaTeacher.\\n\\n\\n3. Yoga improves sleep for kids.\\n\\nDid you know that school age children need anywhere from 9-12 hours of sleep every night? \\n\\nWith parents hurrying their children from one activity to another, the long hours of homework, or just being allowed to stay up too late, it’s no wonder kids are exhausted, moody and irritable. Not to mention late night screen time impacts their rest tremendously.\\n\\nThey’re simply not getting enough sleep! Not only that, but the quality of their sleep may not be all that great.\\n\\nPracticing kids yoga right before bed is an excellent way to help them have a really restful, restorative sleep.\\n\\nThe breathwork involved in yoga helps calm their minds and nervous system. The release of tension from their muscles helps them relax and ditch the overwhelm or negative thoughts. Yoga will help them fall asleep faster and sleep better.\\n\\n4. Yoga helps their brains work better.\\n\\nYep. It’s true. Yoga literally helps kids have better memory and cognitive function.\\n\\nKids who do yoga will learn how to focus on their bodies more and better and apply that mental clarity to other areas of their life. They’ll remember more of what they learn and have more self awareness.\\n\\nYoga actually requires you to use the same neural pathways in your brain that are responsible for memory. The practice itself is sort of conditioning your brain to work better, faster, and more efficiently.\\n\\nThe meditation aspect of yoga enables kids to focus on their breath and clear out all the mind junk that may be interfering with their memory.\\n\\n\\n5. Kids don’t have it easy, but yoga helps.\\n\\nAdults who say “kids these days have it easy” need to switch places with a 12-year-old in 2021. \\n\\nLong gone are the days of riding bikes safely (and even alone) along the streets of your home town. The days of simplicity and easy afternoons fishing by the local pond.\\n\\nCompetition is more fierce in almost every aspect of kids’ lives. There is more stress to have a career that makes well above minimum wage because cost of living is atrocious.\\n\\nParents are on the go or absent, and visibly stressed out when they’re not. There’s cyber bullying, drug trafficking, human trafficking. Terrorism. Political unrest. Social unrest. Children today are forced to overcome obstacles that older generations never thought of not even once when they were growing up.\\n\\nYoga for \\nkids\\n gives children a chance to unwind, detach from the world, and create their own safe space of peace. It’s a tool they can use almost any time, anywhere, and for any circumstance to improve their physical, mental, and emotional well being.\\n\\nSo why in the world wouldn’t we encourage them to use it?\\n\\n\\nDo you have a son or daughter in need of some time on the mat? \\nCheck out my Kids Yoga (10-12 years) class\\n when you sign up for your \\nfree two-week trial at myYogaTeacher! \\n\\n\\n"}}],"relatedPosts":[{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"clas104kemz1o0bimrwa5ir7s","slug":"yoga-gift-card","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Reasons To Give The Gift Of Yoga This Holiday Season","createdAt":"2022-11-22T09:40:07.784715+00:00","coverUrl":"eomsfhhpzm6rc4ndnem3.jpg","content":{"text":"As the holiday season takes off, it’s not always easy to find the perfect gift for all the special people in our lives. Trying to be unique or give something that stands out can be difficult. But yoga is the gift that keeps on giving! When you give someone the gift of yoga, you’re reminding them how important it is to take time for themselves. Helping them to create space and routine they may not have otherwise. Thinking of giving a \\nMyYogaTeacher gift card\\n for the holidays? There's so many reasons to give the gift of yoga and mindfulness this season! If you’re a yogi, you know the many benefits of yoga and how helpful it is to your day to day life! But maybe there’s someone in your life who has yet to discover the gift of yoga! \n⁠\n⁠\\nHere are the top 10 reasons to give the gift of yoga to someone you love. \\n It’s good for the environment!\\n Gifting a virtual gift card means no wrapping paper. Even if your recipient lives overseas it’s easy to just email the gift right to their inbox!\\nIt promotes self-care! \\nWhen you give the gift of yoga, you’re giving someone you love the chance to take time out of their busy schedule to practice self-care and self love. It’s such a beautiful way to show gratitude to those around us. \\nIt becomes a routine. \\nDid you know it takes 21 days to build a habit? When you give the gift of a month with \\nMyYogaTeacher \\nto someone, it will become part of their routine and lifestyle. And they’ll be grateful you gave them such a beautiful gift. Which brings us to the next reason….\\n \\nYoga creates a community. \\nFor those of us who are still working from home or may live far from those we love, MyYogaTeacher’s online classes give us a chance to create a yoga community while staying home. We look forward to our weekly classes with expert teachers and the friends we make along the way. \\n It’s good for the body! \\nUsually around the holidays we tend to indulge in the name of celebration. Yoga is a great way to balance out celebrating with mindful movement. \\n \\nIt will last long after the holidays.\\n A lot of times, we buy gifts for the moment and the facade wears off quickly. Rather than another useless gadget, yoga gives you the opportunity to learn something new. \\n Yoga can jumpstart your New Year’s goals! \\nMost of us start our fitness goals after the holiday rush. But by giving the gift of yoga, you give your loved ones a leg up on the gym game! \\n If you’re a member, it’s an opportunity to spend more time together. \\nPurchasing a gift card for a friend or family member means you can take classes together even if you’re apart! \\nYoga improves your outlook. \\nIf your loved one has had a tough year or is moving through a hard season in their life, yoga is a great way to increase happiness and overall outlook by introducing them to a mindful practice.\\n It relieves the effects of holiday stress. \\nBetween the shopping, parties and traffic, the holiday season can be \\nvery stressful\\n. Giving the gift of yoga to a stressed out holiday shopper could be just what they need to reset for the end of the year. \\n\n\\nA\\n giftcard to our virtual yoga platform\\n is great for so many people! Having a hard time knowing if it’s right for your recipient? Here’s our top five list! \\nFor that special someone who needs to relax.\\nFor someone in recovery from an injury.\\nFor someone who loves to workout.\\nFor the college student or teacher on holiday break.\\nFor a busy parent. \\nHead over to our website to grab your \\ngift cards\\n so you can do yoga with someone special in your life this holiday season. \\n"}},{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n⁠\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n⁠\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n⁠\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n⁠\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n⁠\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent.  Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n"}}],"blogContent":{"id":"ckzzq9cj4vweg0b81sktc2rxl","slug":"yoga-poses-for-sitting","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"The Best Yoga Poses to Practice If You Sit All Day","createdAt":"2022-02-23T15:44:46.375504+00:00","updatedAt":"2022-02-23T15:44:46.375504+00:00","coverUrl":"zmozofdra6vlawgbzgsk.jpg","seoDescription":"Do you spend a lot of time sitting? We're showing you 5 yoga poses for people who sit all day. Yoga exercises greatly benefit those who are tethered to their computer!","content":{"text":"While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.\\nOr maybe sitting for a large portion of the day has been your norm all along.\\nResearch has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.\\nThe good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga \\nwhile\\n sitting is also a thing and still provides mental, emotional, and physical benefits.\\nWhile we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nCheck out these 5 yoga poses to stretch out when you have to sit all day!\\n\\n\\nWrist Stretch & Cat-Cow\\nMany of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!\\nHow to:\\n Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. \\n\\n\\nDownward Facing Dog\\nDownward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.\\nHow to:\\n From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.\\n\\n\\n(image courtesy of Shape Magazine)\n\\nLow Lunge\\nContinuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.\\nHow to:\\n From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.\\n\\n(image courtesy of ekhartyoga)\n\\nModified Yoga Squat (with a twist)\\nYoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.\\nHow to:\\n From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.\\nPlace a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.\\n\\n\nSeated Forward Bend\\nSeated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.\\nHow to:\\n  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.\\n\\nThese yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!\\nLooking to take advantage of even more benefits of yoga for people who sit a lot? \\nWe invite you to \\ncheck out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! \\n\\nWith MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions \\nand\\n group classes! \\nOur community is the perfect place to be to learn, grow, and thrive in your yoga practice!\\n\n\n\n\n\n\n\n\n\n","html":"<p>While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.</p><p>Or maybe sitting for a large portion of the day has been your norm all along.</p><p>Research has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.</p><p>The good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga <em>while</em> sitting is also a thing and still provides mental, emotional, and physical benefits.</p><p>While we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>Check out these 5 yoga poses to stretch out when you have to sit all day!</p><p></p><img src=\"https://media.graphcms.com/P6UZ7vmVRCqTSpjOi3kk\" alt=\"un-24.jpg\" title=\"un-24.jpg\" width=\"1108\" height=\"766\" /><h2>Wrist Stretch &amp; Cat-Cow</h2><p>Many of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!</p><p><strong>How to:</strong> Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. </p><p></p><img src=\"https://media.graphcms.com/IH64XmESxKtT3ryyXZHS\" alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" width=\"800\" height=\"450\" /><h2>Downward Facing Dog</h2><p>Downward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.</p><p><strong>How to:</strong> From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.</p><p></p><img src=\"https://media.graphcms.com/hd4qz81sRVdaCZQfldPP\" alt=\"image.jfif\" title=\"image.jfif\" width=\"1000\" height=\"1000\" /><p>(image courtesy of Shape Magazine)<br></p><h2>Low Lunge</h2><p>Continuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.</p><p><strong>How to:</strong> From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.</p><img src=\"https://media.graphcms.com/xVNZnS8MRemt6xXcPnkb\" alt=\"squat-twist-1.jpg\" title=\"squat-twist-1.jpg\" width=\"760\" height=\"428\" /><p>(image courtesy of ekhartyoga)<br></p><h2>Modified Yoga Squat (with a twist)</h2><p>Yoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.</p><p><strong>How to:</strong> From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.</p><p>Place a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.</p><img src=\"https://media.graphcms.com/Au574pO1SWuDycPZVWxX\" alt=\"seated-forward-bend-yoga-pose.jpg\" title=\"seated-forward-bend-yoga-pose.jpg\" width=\"1000\" height=\"667\" /><h2><br>Seated Forward Bend</h2><p>Seated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.</p><p><strong>How to:</strong>  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.</p><p></p><p>These yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!</p><p>Looking to take advantage of even more benefits of yoga for people who sit a lot? </p><p>We invite you to <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! </u></a></p><p><strong>With MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions </strong><em><strong>and</strong></em><strong> group classes! </strong></p><p>Our community is the perfect place to be to learn, grow, and thrive in your yoga practice!</p><p><br><br><br><br><br><br><br><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.</p><p>Or maybe sitting for a large portion of the day has been your norm all along.</p><p>Research has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.</p><p>The good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga <em>while</em> sitting is also a thing and still provides mental, emotional, and physical benefits.</p><p>While we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a\n            class=\"inline-cta\"\n            id=4b325c72-5dc2-4fb6-9257-486e947124b3\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckzzq9cj4vweg0b81sktc2rxl&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=The Best Yoga Poses to Practice If You Sit All Day&entity_slug=yoga-poses-for-sitting&page_or_popup=/articles/yoga-poses-for-sitting&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"4b325c72-5dc2-4fb6-9257-486e947124b3\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"The Best Yoga Poses to Practice If You Sit All Day\"\n            data-slug=\"yoga-poses-for-sitting\"\n            <u><u>grab two free 1:1 sessions with your 2-week free trial here</u></u>        \n            </a>!</p><p>Check out these 5 yoga poses to stretch out when you have to sit all day!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/P6UZ7vmVRCqTSpjOi3kk\" \n                alt=\"un-24.jpg\"\n                title=\"un-24.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/P6UZ7vmVRCqTSpjOi3kk\"\n                alt=\"un-24.jpg\"\n                title=\"un-24.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/P6UZ7vmVRCqTSpjOi3kk\"\n                alt=\"un-24.jpg\"\n                title=\"un-24.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Wrist Stretch &amp; Cat-Cow</h2><p>Many of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!</p><p><strong>How to:</strong> Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. </p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/IH64XmESxKtT3ryyXZHS\" \n                alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/IH64XmESxKtT3ryyXZHS\"\n                alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/IH64XmESxKtT3ryyXZHS\"\n                alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Downward Facing Dog</h2><p>Downward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.</p><p><strong>How to:</strong> From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/hd4qz81sRVdaCZQfldPP\" \n                alt=\"image.jfif\"\n                title=\"image.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hd4qz81sRVdaCZQfldPP\"\n                alt=\"image.jfif\"\n                title=\"image.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hd4qz81sRVdaCZQfldPP\"\n                alt=\"image.jfif\"\n                title=\"image.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>(image courtesy of Shape Magazine)<br></p><h2>Low Lunge</h2><p>Continuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.</p><p><strong>How to:</strong> From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/xVNZnS8MRemt6xXcPnkb\" \n                alt=\"squat-twist-1.jpg\"\n                title=\"squat-twist-1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/xVNZnS8MRemt6xXcPnkb\"\n                alt=\"squat-twist-1.jpg\"\n                title=\"squat-twist-1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/xVNZnS8MRemt6xXcPnkb\"\n                alt=\"squat-twist-1.jpg\"\n                title=\"squat-twist-1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>(image courtesy of ekhartyoga)<br></p><h2>Modified Yoga Squat (with a twist)</h2><p>Yoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.</p><p><strong>How to:</strong> From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.</p><p>Place a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/Au574pO1SWuDycPZVWxX\" \n                alt=\"seated-forward-bend-yoga-pose.jpg\"\n                title=\"seated-forward-bend-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/Au574pO1SWuDycPZVWxX\"\n                alt=\"seated-forward-bend-yoga-pose.jpg\"\n                title=\"seated-forward-bend-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/Au574pO1SWuDycPZVWxX\"\n                alt=\"seated-forward-bend-yoga-pose.jpg\"\n                title=\"seated-forward-bend-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2><br>Seated Forward Bend</h2><p>Seated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.</p><p><strong>How to:</strong>  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.</p><p></p><p>These yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!</p><p>Looking to take advantage of even more benefits of yoga for people who sit a lot? </p><p>We invite you to <a\n            class=\"inline-cta\"\n            id=bee620bf-6411-4c16-9fef-e968b3d193b1\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckzzq9cj4vweg0b81sktc2rxl&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=The Best Yoga Poses to Practice If You Sit All Day&entity_slug=yoga-poses-for-sitting&page_or_popup=/articles/yoga-poses-for-sitting&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"bee620bf-6411-4c16-9fef-e968b3d193b1\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"The Best Yoga Poses to Practice If You Sit All Day\"\n            data-slug=\"yoga-poses-for-sitting\"\n            <u><u>check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! </u></u>        \n            </a></p><p><strong>With MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions </strong><em><strong>and</strong></em><strong> group classes! </strong></p><p>Our community is the perfect place to be to learn, grow, and thrive in your yoga practice!</p><p><br><br><br><br><br><br><br><br><br></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-poses-for-sitting","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-poses-for-sitting","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckzzq9cj4vweg0b81sktc2rxl","slug":"yoga-poses-for-sitting","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"The Best Yoga Poses to Practice If You Sit All Day","createdAt":"2022-02-23T15:44:46.375504+00:00","updatedAt":"2022-02-23T15:44:46.375504+00:00","coverUrl":"zmozofdra6vlawgbzgsk.jpg","seoDescription":"Do you spend a lot of time sitting? We're showing you 5 yoga poses for people who sit all day. Yoga exercises greatly benefit those who are tethered to their computer!","content":{"text":"While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.\\nOr maybe sitting for a large portion of the day has been your norm all along.\\nResearch has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.\\nThe good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga \\nwhile\\n sitting is also a thing and still provides mental, emotional, and physical benefits.\\nWhile we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nCheck out these 5 yoga poses to stretch out when you have to sit all day!\\n\\n\\nWrist Stretch & Cat-Cow\\nMany of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!\\nHow to:\\n Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. \\n\\n\\nDownward Facing Dog\\nDownward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.\\nHow to:\\n From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.\\n\\n\\n(image courtesy of Shape Magazine)\n\\nLow Lunge\\nContinuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.\\nHow to:\\n From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.\\n\\n(image courtesy of ekhartyoga)\n\\nModified Yoga Squat (with a twist)\\nYoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.\\nHow to:\\n From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.\\nPlace a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.\\n\\n\nSeated Forward Bend\\nSeated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.\\nHow to:\\n  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.\\n\\nThese yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!\\nLooking to take advantage of even more benefits of yoga for people who sit a lot? \\nWe invite you to \\ncheck out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! \\n\\nWith MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions \\nand\\n group classes! \\nOur community is the perfect place to be to learn, grow, and thrive in your yoga practice!\\n\n\n\n\n\n\n\n\n\n","html":"<p>While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.</p><p>Or maybe sitting for a large portion of the day has been your norm all along.</p><p>Research has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.</p><p>The good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga <em>while</em> sitting is also a thing and still provides mental, emotional, and physical benefits.</p><p>While we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>Check out these 5 yoga poses to stretch out when you have to sit all day!</p><p></p><img src=\"https://media.graphcms.com/P6UZ7vmVRCqTSpjOi3kk\" alt=\"un-24.jpg\" title=\"un-24.jpg\" width=\"1108\" height=\"766\" /><h2>Wrist Stretch &amp; Cat-Cow</h2><p>Many of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!</p><p><strong>How to:</strong> Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. </p><p></p><img src=\"https://media.graphcms.com/IH64XmESxKtT3ryyXZHS\" alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" width=\"800\" height=\"450\" /><h2>Downward Facing Dog</h2><p>Downward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.</p><p><strong>How to:</strong> From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.</p><p></p><img src=\"https://media.graphcms.com/hd4qz81sRVdaCZQfldPP\" alt=\"image.jfif\" title=\"image.jfif\" width=\"1000\" height=\"1000\" /><p>(image courtesy of Shape Magazine)<br></p><h2>Low Lunge</h2><p>Continuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.</p><p><strong>How to:</strong> From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.</p><img src=\"https://media.graphcms.com/xVNZnS8MRemt6xXcPnkb\" alt=\"squat-twist-1.jpg\" title=\"squat-twist-1.jpg\" width=\"760\" height=\"428\" /><p>(image courtesy of ekhartyoga)<br></p><h2>Modified Yoga Squat (with a twist)</h2><p>Yoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.</p><p><strong>How to:</strong> From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.</p><p>Place a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.</p><img src=\"https://media.graphcms.com/Au574pO1SWuDycPZVWxX\" alt=\"seated-forward-bend-yoga-pose.jpg\" title=\"seated-forward-bend-yoga-pose.jpg\" width=\"1000\" height=\"667\" /><h2><br>Seated Forward Bend</h2><p>Seated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.</p><p><strong>How to:</strong>  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.</p><p></p><p>These yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!</p><p>Looking to take advantage of even more benefits of yoga for people who sit a lot? </p><p>We invite you to <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! </u></a></p><p><strong>With MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions </strong><em><strong>and</strong></em><strong> group classes! </strong></p><p>Our community is the perfect place to be to learn, grow, and thrive in your yoga practice!</p><p><br><br><br><br><br><br><br><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"8a02cd16-f670-4dd5-a4d8-144f5d9527eb","student_uuid":"330eb0b4-c31c-42df-9224-61ffe7d84185","teacher_uuid":"1ce0e0c3-33bc-485f-a494-06bfff3b7dda","teacher_name":"Bodhi Abhishek Singh","teacher_first_name":"Bodhi ","teacher_slug":"abhishek-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667926825/teacher/photos/tgz4jsp0x5pa29vvh1sf.png","group_session_name":"Breathing and Meditation for Relaxation and Well-being","group_session_description":"Improve your overall well-being and find relaxation with our breath and meditation class. 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