The Best Yoga Poses to Practice If You Sit All Day
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.
Or maybe sitting for a large portion of the day has been your norm all along.
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.
The good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga while sitting is also a thing and still provides mental, emotional, and physical benefits.
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.
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Check out these 5 yoga poses to stretch out when you have to sit all day!
Wrist Stretch & Cat-Cow
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!
How to: 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.
Downward Facing Dog
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.
How to: 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.
(image courtesy of Shape Magazine)
Low Lunge
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.
How to: 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.
(image courtesy of ekhartyoga)
Modified Yoga Squat (with a twist)
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.
How to: 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.
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.
Seated Forward Bend
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.
How to: 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.
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!
Looking to take advantage of even more benefits of yoga for people who sit a lot?
We invite you to check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here!
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{"slug":"yoga-poses-for-sitting","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized. If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\nPrefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"cl7p4kit5prpd0eixaam4imsz","slug":"ayurvedic-health-week-sep-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Ayurveda Week: Managing Your Health & Wellness Through Yogic Principles and Practices","createdAt":"2022-09-05T18:57:32.695601+00:00","coverUrl":"re2e9xci04rauux8vgyu.png","content":{"text":"Announcing MyYogaTeacher’s first ever FREE Ayurveda Week Event! \\nYou’re invited to participate in seven days of free sessions focused on managing your health & wellness through Ayurvedic principles and practices!\\n\\nAyurveda\\n is one of the world’s oldest holistic health practices and is based on the idea that illnesses and disease are a product of imbalance and stress in a person’s consciousness.\\nIn a world that is so focused on traditional medicine, Ayurveda principles and practices holistically:\\nImprove gut health\\nDecrease symptoms of anxiety\\nReduce inflammation in the body\\nHelp with pain management\\nBoost immunity\\nPromote weight loss\\nand so much more! \\nHow to join the Ayurveda Week 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.\\n\\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.\\nConsider how different your life would be if you were mentally, emotionally, and physically healthier! How much more joy would you have? How would you move better in the world? What kinds of activities would you participate in that you can’t now?\\nWe've put together an entire schedule of Ayurveda classes dedicated to helping you be your healthiest self, even amidst all the internal and external chaos in the world right now.\\n\\nCheck out the educational, inspiring, and exciting event classes and very special guest instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\nIntroduction to Ayurveda with Anjali Deva\\n\\nWednesday, September 14 at 4:00 pm PST/7:00 pm EST\\nJoin Anjali, Ayurveda practitioner and founder of Madhya Way, a school for Ayurveda! Anjali specializes in an integrated and trauma-informed approach to this ancient practice. This class will cover the history, current practice and introduction to the philosophy of Ayurveda, the traditional medical system from India that is over 5,000 years old. This will be a 45-minute interactive lecture and discussion.\\n\\n\\nGut Health - An Ayurvedic Perspective with Dr. Akhilesh Sharma\\n\\nThursday, September 15 at 4:30 pm PST/7:30 pm EST\\nWe are excited to welcome Dr. Akhilesh, special guest expert, former Ayurveda Advisor to the Government of Delhi, and Ayurvedic physician with over 30 years of experience practicing and promoting Ayurveda across 19 countries globally! Join him as he teaches you the basic theory of Tridosha and its application in daily life. This will give you a fair understanding about Ayurvedic perspective towards a Diet Plan and Kitchen remedies from Ayurvedic Food. This will be a lecture session followed by Q&A from participants\\n\\n\\nYoga and Ayurveda with Arun Deva\\n\\nFriday, September 16 at 4:00 pm PST/7:00 pm EST\\nMeet Arun! Certified Ayurvedic Practitioner (NAMA), Ayurvedic Yoga Therapist, Yoga Therapist (IAYT), Vinyasa Krama certified yoga teacher, and international lecturer, speaker, and teacher! He also serves on the National and State Ayurvedic Associations. Join him in learning how Ayurveda and Yoga are intertwined in healthcare. When our yoga is informed by Ayurveda, it becomes more of a healing art. In this short session, learn how yoga and Ayurveda connect, where they intersect and how they support each other in our healing paradigm. Participants will learn about the health benefits of Ayurveda and Yoga. This session will also introduce Ayurveda as an alternate approach to your health which will help you in your day to day life.\n\\n\\nPregnancy and Nutrition with Dr. Geetanjali Shah\\n\\nSaturday, September 17 at 4:30 pm PST/7:30 pm EST\\nJoin pediatrician, prenatal coach, author, and co-owner of three hospitals, Dr. Shah, in her class for parents-to-be! In this session, parents-to-be will get guidelines on what to eat and what are the right proportions to be followed for a balanced maternity diet. We will also talk about Pranic foods and how they are important for fetal brain development. This session will help participants create their own diet plan and weekly food timetable. It will be helpful for couples planning to have a baby, pregnant women and their partners, and also post delivery lactating mothers.\\n\\n\\nFood and Spirituality with Vinay Varanasi\\n\\nSunday, September 18 at 5:00 pm PST/8:00 pm EST\\nA keen practitioner of Sanatana dharma, Vinay is a lecturer, teacher, and spiritual guide. With his heavy focus on Shiva consciousness, Vinay will lead all those seeking to deepen their spiritual journey. This session will help seekers identify ways to connect with their food, recognize it as a form of the divine and deepen their spiritual practice through moments of gratitude around food.\n\\n\\nManaging Vata This Autumn with Dr. Bhattacharya\\n\\nMonday, September 19 at 4:30 pm PST/7:30 pm EST\\nAs director of the DINacharya Institute in New York, Dr. Bhattacharya leads workshops and seminars, and trains health practitioners in Ayurveda. She has a PhD in ancient Indian chemistry, is a licensed physician, published author, educator, and scientist! She has also been featured on the Discovery Channel in a documentary about Ayurveda. Join her in learning about Vata and its management. Vata is the principle of movement in the microcosm and macrocosm of your being. We will explore how Vata management can help ensure better digestion, ensure better mental health and also help in pain management.\\n\\n\\nAyurveda and Joint Health with Dr. Dhanada Kulkarni\\n\\nTuesday, September 20 at 6:00 pm PST/9:00 pm EST\\nWe’re excited to welcome Dr. Kulkarni, Bachelors of Ayurvedic Medicine & Surgery, Masters in Alternative Medicine, Yoga Therapy Specialist & Expert, licensed Massage Therapist, and renowned Ayurveda physician! Her session, the last of our event, will focus on joint health. You will explore how Ayurveda can help in improving joint health. By the end, participants will understand how Ayurveda can help improve back health and knee health.\\n\\nHelping you live your most joyful, healthiest life is important to all of us here at MyYogaTeacher! We are so excited to have you join us on the journey to holistic health and more harmony!\n\\nYou don’t need to know exactly \\nwhat Ayurveda is\\n to join. Just come and experience it for yourself!\\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!\\n\\nWelcome to MyYogaTeacher’s Ayurvedic Week Event!\\nSee you soon!\\n"}},{"id":"ckfqyvv0801ug0178j2sv3nti","slug":"when-yoga-heals","author":{"name":"Kriti","teacherMytSlug":"kriti-1","pictureUrl":"blog_42.jpg"},"title":"When Yoga Heals","createdAt":"2019-07-17T00:00:00+00:00","coverUrl":"blog_42.jpg","content":{"text":"My journey to be a yoga teacher was completely unplanned. I was studying music and working as a photographer when my health started to deteriorate. I wasn’t able to keep up with my hectic schedule anymore. Constant antibiotics that the doctors would give me actually made my health worse and lowered my immunity. This led to me becoming depressed. \\n\\nI could hardly get out of the house. I reached a stage where I would do anything to fix my body.\\n\\nI started researching ways to heal myself and came across a meditation course and joined \\nyoga classes\\n. During my journey, I realized that all the physical symptoms I felt were just a manifestation of my anxieties and insecurities. \\n\\nMy health became better with regular practice and Ayurveda. Once I figured this out I wanted to help people, heal people and let them know there is an alternative way where one isn’t dependent on medication - which has so many side effects. \\n\\nThere are so many people who go through what I went through and I wanted to let them all know - there is another way.\\n\\nDuring one of my \\nmeditation classes\\n, a friend came up to me and said, “you have been practicing yoga for so long and are good at it. Why don’t you do a teachers training?” And somehow I ended up at a Teacher Training Certificate program, then to a course in Reiki and then to a training in Ayurveda!\\n\\nMy teachings started focusing on keeping a balanced mental health to keep the body healthy. The deeper I get into the practice and teaching, I have learned so much more on holistic living which I incorporate in what I teach. I also noticed that my voice has become better; my creativity has enhanced. Things that were creating blockages in my creativity and ability to sing fully started vanishing too. \\n\\nI found my real singing voice.\\n\\nEveryday in my practice I learn new things about how to heal different aspects of our life and being a \\nyoga teacher\\n for me is the best way to share this.\\n"}},{"id":"ckwv07gf4j0rs0c731n9qyawp","slug":"hardest-yoga-poses","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How to Land the Top 5 Impossibly Possible Yoga Poses","createdAt":"2021-12-06T18:25:16.642662+00:00","coverUrl":"snoarojvww2rcerbmheq.jpg","content":{"text":"No matter where you are in your yoga journey, there will always be poses you are striving to master! Even masters of yoga haven’t mastered everything!\\nAnd that’s completely ok. Wonderful, even!\\nStriving to achieve more advanced poses means you are always growing, learning, and your yoga journey will continue to be interesting and motivating. It also means you are constantly learning more about yourself, becoming more self aware, and improving your mental, emotional, and physical health.\\nThere is also always room for better alignment, more flexibility, and more strength.\\nWith all of that in mind, we understand that there are poses many yogis find “impossible” to achieve.\\nThis is one of the reasons MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! Because sometimes, intermediate and advanced yogis need that undivided attention, more feedback about alignment, and a bigger push to make it through those plateaus. So they \\ncan\\n land those “impossible” poses!\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nIn the meantime, let’s talk about 5 poses that are entirely possible for you to achieve and how to do just that!\\n\\n\\n1. One-handed tree pose\\nOne of the most important things to remember when attempting difficult poses is to start with the simplest version of the pose and work your way up! \\nFor instance, you might start learning how to achieve one-handed tree pose by beginning with mastering a normal handstand or by practicing your handstand poses against a wall. Half handstand, bolstered handstand, and split handstands held against a wall for support are all great ways to build up to one-handed tree pose. \\nAlso, building strength in your arms, shoulders, back, and core are important for achieving this pose. \\nOne handed tree pose should only be attempted under the supervision of an experienced yoga instructor.\\nHard? Absolutely. Impossible? Definitely not!\\n\\n\\n\n2. Destroyer of the Universe Pose\\nThis pose may \\nlook\\n like the most difficult of all the poses we’re discussing today, but it’s honestly one of the “easier” ones for advanced yogis to master! \\nDestroyer of the Universe also packs many wellness benefits, such as curing indigestion, gas, constipation, relief of sinusitis and breathing difficulties, and, of course, building strength and flexibility in areas of the body that may not get a lot of attention.\\nPre-pose mastery of plank, side plank, and side plank with one leg lifted is important before attempting this pose. You will also need a lot of flexibility in your hips and hamstrings. However, the pose itself is quite simple.\\nFrom side plank, you will release your bottom leg down, bend your knee and bring that same leg up and behind your head. There are many variations of this pose leading up to the full version, though, so don’t be afraid to work on this pose in baby steps!\\n\\n\\n\n3. Scorpion Pose\\nScorpion pose, and its many even more difficult versions, is one of \\nthe\\n most advanced poses a yogi can practice. But it is entirely doable (yep, even the variation that’s done on your elbows!)\\nWhile Scorpion Pose is highly energizing physically and mentally, you should be able to fairly easily do poses such as handstand, headstand, camel pose, and dolphin pose before attempting this one. You’ll need to have excellent back flexibility, super strong arms, shoulders and core, and a high level of mental focus and balance.\\nThe actual steps to completing this pose are fairly simple if you’re already familiar with the prep poses we mentioned above!\\nWe definitely recommend some 1:1 attention from an experienced and expert yoga teacher when attempting this pose for the first time!\\n\\n\\n\n4. Yogic Sleep Pose\\nYogic Sleep Pose \\nis\\n an advanced pose for sure, but it begins with one of our favorite “easy” poses, Happy Baby! So you’ll want to be very comfortable with the Happy Baby pose before attempting this one.\\nWhile Yogic Sleep Pose reduces anxiety, promotes calmness, and can, in fact, prepare your body to sleep, don’t let this pose stress you out before you even get started! You’ll want to have very flexible hips to achieve this pose.\\nPoses like low lunge, high lunge, butterfly pose, pigeon pose, reclined pigeon pose, side angle stretch, and triangle pose are all great poses to practice before attempting Yogic Sleep pose.\\nWe’re pretty confident this one is safe to do on your own without supervision, but be sure to keep your neck stable and in a neutral position to avoid straining the neck muscles or causing injury.\\n\\n\\n\n5. Fallen Angel Pose\\nThis one even \\nlooks\\n like a doozy of a pose!\\nBefore we talk about this one, it’s important to note that, despite what it looks like, there should be virtually \\nno\\n weight placed on the neck or side of the neck. The weight bearing will be almost completely in your arms and shoulders.\\nYou should’ve mastered (and continued to practice) poses such as, crow pose, side crow pose, revolved side angle pose, revolved chair pose, and supine twist before attempting Fallen Angel. \\nHaving a very strong core is also important for this pose as well! \\nThis pose is very challenging, but definitely doable with the appropriate guidance and attention of an experienced yoga instructor.\\nAs a matter of fact, here at MyYogaTeacher, we believe that one of the main reasons yogis \\ndon’t\\n master – or even attempt – some of the most challenging yoga poses is because they are intimidated by and scared of them!\\nAnd rightfully so. No one wants to injure themselves attempting a hard yoga pose, right?\\nThis doesn’t mean the poses are impossible. It just means yogis need:\\nA plan for how to accomplish the desired poses \\nGuidance in proper strength training \\nPrep pose work \\nAlignment corrections so they can possess excellent alignment.\\nGood thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\nPrefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"}},{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance! Hatha is proven to fight signs of aging and help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath. It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n\nCheck out these three Hatha classes we love!\n\\nHatha for Beginners\\n\n\\nHatha Yoga Intermediate\\n\n\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this. Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}}],"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 & 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=39799c88-b3a4-4d9c-b5bb-6d4886d2923b\n href=\"/free-trial-o?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(\"39799c88-b3a4-4d9c-b5bb-6d4886d2923b\")\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 data-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 data-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 data-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 & 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 data-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 data-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 data-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 data-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 data-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 data-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 data-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 data-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 data-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 data-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 data-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 data-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=026196e8-0707-4ece-a034-40a8fd6b88c4\n href=\"/free-trial-o?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(\"026196e8-0707-4ece-a034-40a8fd6b88c4\")\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":"free-trial-o","redirectURL":"#","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 & 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 & 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 & 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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>103,478 Happy Students & 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live & 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 & Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip & 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 & 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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Relieve Back Pain Safely & Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>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 Yoga Sessions – </strong><u><strong>Live & 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 & 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 & Interactive</strong></u></p><p><strong>for Lymphatic Drainage & 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 & 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":"589454b9-f3bc-4aa9-b241-7b4df4af04e4","student_uuid":"5d7e7eaa-6d15-4f77-8f57-89e4f6f47a22","teacher_uuid":"883ef406-5676-4122-8ded-65c3431d66fa","teacher_name":"Sujit Tiwari","teacher_first_name":"Sujit","teacher_slug":"sujit-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1607949651/teacher/photos/y8crso0jxkreqz7egzzx.jpg","group_session_name":"Ashtanga Yoga","group_session_description":"Ashtanga, like vinyasa, synchronizes movement with breath but it requires more physical exertion. 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