What is Setu Bandha Sarvangasana (Bridge Pose)?

{"loading":false,"asana_post":{"id":"cleycd2iy31jo0bk0pro9ubap","title":"What is Setu Bandha Sarvangasana (Bridge Pose)?","whatIsTitle":"What is Setu Bandha Sarvangasana (Bridge Pose)?","whatIsBody":{"text":"Setu Bandha Sarvangasana, also known as Bridge Pose, is one of the first few back-bending yoga poses many new yogis begin to master.\\nIn this pose, the head and neck are descending more than the heart with comfortable pressure, allowing you to gain the physical and deep emotional benefits of opening your chest and thoracic spine. It can be done both restoratively or vigorously, as a strengthening or resting pose.\n\\nThe Bridge pose also lowers the sympathetic \"fight-or-flight\" nervous system and boosts the parasympathetic nervous system.\\n","html":"<p>Setu Bandha Sarvangasana, also known as Bridge Pose, is one of the first few back-bending yoga poses many new yogis begin to master.</p><p>In this pose, the head and neck are descending more than the heart with comfortable pressure, allowing you to gain the physical and deep emotional benefits of opening your chest and thoracic spine. It can be done both restoratively or vigorously, as a strengthening or resting pose.<br></p><p>The Bridge pose also lowers the sympathetic \"fight-or-flight\" nervous system and boosts the parasympathetic nervous system.</p><p></p>"},"overview":{"text":"The term comes from the Sanskrit words Setu, which means Bridge; Bandha, meaning Caught; Sarva, meaning All; Anga, meaning Limb; and Asana, which means Seat or Posture.\\nThe most famous reference in Hindu Mythology for Bridge is in \\nRamayana\\n. When \\nRavana \\nabducted \\nSita\\n, then \\nLord Rama\\n, with the help of Ocean God and his monkey army, built the \\nRam Setu \\n(Bridge Created by Rama) from South India's Rameswaram Islands in Tamil Nadu to Sri Lanka. \\nLater in the 19th century inside \\nSritattvanidhi \\n((a Karnataka language book showing divine figures in South India and written before 1868), this pose was first mentioned as \"\\nKmaphsana\\n.\"\\n\\nSanskrit Name:\\n सेतु बन्ध सर्वाङ्गासन               \\nPronunciation:\\n \\nSAY-too BAHN-duh shar-vahn-GAHS-uh-nuh\\nPose Type:\\n Backbend, Chest Opener      \\nAlso known as: \\nBridge Pose\\nStrengthens: \\nSpine, Lower Back, Glutes, and Abdomen\\n  \\nStretches: \\nChest, Throat, Neck, Back, and Spine\\n\\nHealth Benefits of Setu Bandha Sarvangasana\\nEnhances cardiovascular function. \\nImproves core balance and strength. \\nActivates the Muladhara, Anahata, and Visuddha Chakra. \\nStrengthens quadriceps, hamstrings, glutes, and pelvic muscles. \\nIncreased blood circulation and aid in weight loss around the core.\\nIt helps with menstrual mood swings, work stress, and anxiety problems.\\nRegular practice of this pose allows for releasing all negative emotions.\\nIt relieves musculoskeletal stress, calms the mind, and improves nervous system function. \\n\\nWhen to Avoid Performing Setu Bandha Sarvangasana?\\nAvoid if breathing is difficult in this pose.\\nAvoid if you’ve experienced a recent injury/surgery.\\nTry to avoid if you have painful ankles, knees, or shoulders. \\nAvoid during pregnancy and menstruation if you have severe cramps and back pain. \\nAvoid if you have inflammatory osteoporosis, severely herniated disc, or cervical spondylitis. \\n","html":"<p>The term comes from the Sanskrit words Setu, which means Bridge; Bandha, meaning Caught; Sarva, meaning All; Anga, meaning Limb; and Asana, which means Seat or Posture.</p><p>The most famous reference in Hindu Mythology for Bridge is in <em>Ramayana</em>. When <em>Ravana </em>abducted <em>Sita</em>, then <em>Lord Rama</em>, with the help of Ocean God and his monkey army, built the <em>Ram Setu </em>(Bridge Created by Rama) from South India&#39;s Rameswaram Islands in Tamil Nadu to Sri Lanka. </p><p>Later in the 19th century inside <em>Sritattvanidhi </em>((a Karnataka language book showing divine figures in South India and written before 1868), this pose was first mentioned as &quot;<em>Kmaphsana</em>.&quot;</p><p></p><p><strong>Sanskrit Name:</strong> सेतु बन्ध सर्वाङ्गासन               <strong>Pronunciation:</strong> <em>SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh</em></p><p><strong>Pose Type:</strong> Backbend, Chest Opener      <strong>Also known as: </strong>Bridge Pose</p><p><strong>Strengthens: </strong>Spine, Lower Back, Glutes, and Abdomen<strong>  </strong></p><p><strong>Stretches: </strong>Chest, Throat, Neck, Back, and Spine</p><p></p><h2><strong>Health Benefits of Setu Bandha Sarvangasana</strong></h2><ul><li><div><p>Enhances cardiovascular function. </p></div></li><li><div><p>Improves core balance and strength. </p></div></li><li><div><p>Activates the Muladhara, Anahata, and Visuddha Chakra. </p></div></li><li><div><p>Strengthens quadriceps, hamstrings, glutes, and pelvic muscles. </p></div></li><li><div><p>Increased blood circulation and aid in weight loss around the core.</p></div></li><li><div><p>It helps with menstrual mood swings, work stress, and anxiety problems.</p></div></li><li><div><p>Regular practice of this pose allows for releasing all negative emotions.</p></div></li><li><div><p>It relieves musculoskeletal stress, calms the mind, and improves nervous system function. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Setu Bandha Sarvangasana?</strong></h2><ul><li><div><p>Avoid if breathing is difficult in this pose.</p></div></li><li><div><p>Avoid if you’ve experienced a recent injury/surgery.</p></div></li><li><div><p>Try to avoid if you have painful ankles, knees, or shoulders. </p></div></li><li><div><p>Avoid during pregnancy and menstruation if you have severe cramps and back pain. </p></div></li><li><div><p>Avoid if you have inflammatory osteoporosis, severely herniated disc, or cervical spondylitis. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Setu Bandha Sarvangasana (Bridge Pose)","howToDoBody":{"text":"The Bridge pose is excellent for stretching your chest, neck, spine, and hips. This movement is also ideal for alleviating back pain, strengthening your buttock and hamstring muscles, and aiding digestion. \\nHere, the complete practice of Setu Bandha Sarvangasana is divided into four parts (warm-up, posture steps, things to keep in mind, and relaxed poses); take a look below to learn more. \\n\n\\nPart 1 - Preparatory Poses for Setu Bandha Sarvangasana\\nBridge pose is classified as an intermediate level yoga pose, so the warm-up sequence and flow before it will also be intermediate level.\\nWhen working on the flow for Sethu Sarvangasana, it's essential to practice asanas that enhance back and shoulder mobility. Here is a list of some warm-up poses: \\n\n\\n1. Surya Namaskar (Sun Salutation) - \\nThis flowing twelve-step sequence works very well for opening up the shoulders, legs, and back muscles, while gently increasing blood circulation throughout the whole body.  \\n\\nSun Salutations should be slowly practiced before the Bridge Pose, completing each step of the asana while breathing and holding the pose. If the sequence is not performed with mindfulness, the inner muscles will not awaken or activate properly. \\nMost of the warm-up yoga poses you need are all combined within this whole sun salutation sequence. These 12 steps work wonders on the body, building enthusiasm and improving respiration. Perform 10-to-12 rounds of sun salutations at a steady pace. \\n\n\\n2. Bhujangasana (Cobra Pose) - \\nThis fundamental backbend posture in the series of 'backbends' provides much-needed spine and shoulder mobility. Lie on your abdomen, take a deep breath, and spread your legs behind you. Rest your chin and chest on the floor for 1-2 breaths.\\n\\nElevate your whole upper body, starting from the tailbone to the head. Push from the floor by placing both hands on the yoga mat precisely in front of your abdomen. \\nPush your chest and shoulders back, straightening your arms and elbows by firmly placing your palms on the floor. This pose relaxes your shoulders and lower back muscles and opens them up. Cobra pose improves the movement of the neck by reducing stress in the area, making it stronger for Setu Bandhasana.\\n3. Matsyasana (Fish Pose) - \\nLie down on your back with your face towards the ceiling. Place your arms under your hips by bending your elbows. Make sure you’re supporting your lower back. Inhale, raise your upper body towards the ceiling and slowly place the top of your head on the yoga mat. \\n\\nYour head is bowed backward and touching down on the mat, creating a gap between your lower back and the ground. The pressure used around the lower and upper back while maintaining the pose strengthens your back and facilitates your transition into the bridge pose.\\n\\nPart 2: Step-by-Step Instructions to Perform Setu Bandha Sarvangasana\\nOnce you feel all flexed and warmed up it’s now time to get into the Setu Bandha Sarvangasana or Bridge Pose:\\nStep 1- \\nStart by lying on your back and aligning your body in Supta Tadasana or Reclined Mountain Pose. \\nStep 2- \\nNow bend your knees, place your heels close to your body, with your arms relaxed at your sides.\\nStep 3- \\nAlign your wrists close to your hip flexors, your feet should be flat on the mat. Here, the breath must be consistent and flowing at a normal pace.\\nStep 4- \\nInhale and press down through your feet using your leg muscles, glutes, shoulders, and arms at the side as support to lift your hips toward the sky. \\nStep 5- \\nHold this position for 3 to 5 deep breaths in and out. \\nStep 6- \\nFinally, deeply exhale and release the posture by placing your glutes back on the ground. \\n\n\\nInhalation: \\nInhale deep as you lift your glutes and lower back off the mat. \\nExhalation:\\n Exhale deep as you place back your glutes and lower back on the mat. \\nPerformance Duration for Beginners:\\n Hold the bridge pose for 30-60 seconds. \\nPerformance Duration for Advanced: \\nHold the bridge pose for 3 to 5 minutes. \\n\n\\nPart 3: Things to Keep in Mind\\nIt's essential to keep in mind a few posture-related cues so you can avoid unwanted injuries during the practice. \\nRaise your spine with ease:\\n While lifting your lower back and glutes upwards, your spine should be raised with ease. Avoid vigorously rushing into this pose, because it can lead to spinal injuries.\\nEngage your core:\\n Once your lower back and glutes are all raised upwards, try engaging your core muscles, especially if you find it difficult to hold this pose. The core muscles involve the abdomen, lower back, glutes, quadriceps, and hip flexors. Be mindful and concentrate on tightening these muscle groups for longer holds. \\nDo not sink downwards: \\nIf you find it's difficult to hold your glutes and lower back upwards, and they are constantly falling, try broadening your shoulders and rolling them back away from your ears. this will help you open your chest with a strong-incline hold. Make a 45-degree angle of inclination while the mid-body is lifted up. \\n\\nPart 4: Relaxing Poses After Setu Bandha Sarvangasana\\nAfter Bridge Pose, it’s important to perform counter yoga asanas to relax the muscles.. The following are some gentle, relaxing postures you can perform after the Bridge Pose:\\n1. Supta Baddha Konasana (Reclining Bound Angle Pose):\\n From Setu Bandha Sarvangasana, bend your knees and lie down with both feet in Namaste. Bring your feet up close to your perennial and make sure your back is flat on the ground. \\n\\nBridge Pose is practiced with arms extended alongside you, so try to focus on relaxing your spine and shoulders, releasing any strain. Remain in this position for four rounds of deep breathing. After Setu Bandhasana, this pose should feel soothing for your back and shoulders.\\n2. Apanasana (Knees to Chest Pose): \\nAfter performing intermediate chest and shoulder-opening poses, you can relax them with a counter-pose like Apanasana. \\n\\nKnees to Chest posture is performed the way it’s described; simply bend both knees and try to reach them to your chest. If you want to relax your lower back, lift your neck and try to touch your knees with your head. Take five to ten deep breaths as you release tension from your tailbone to your upper back muscles. \\n3. Savasana (Corpse Pose): \\nSavasana is an important pose to finish any yoga session, especially after Bridge pose practice. The entire body is relaxed in this position, with legs stretched out and arms stretched away from the body. \\n\\nRelax your whole body by loosening the muscles in your back with steady, smooth, easy breathing.","html":"<p>The Bridge pose is excellent for stretching your chest, neck, spine, and hips. This movement is also ideal for alleviating back pain, strengthening your buttock and hamstring muscles, and aiding digestion.&nbsp;</p><p>Here, the complete practice of Setu Bandha Sarvangasana is divided into four parts (warm-up, posture steps, things to keep in mind, and relaxed poses); take a look below to learn more.&nbsp;</p><p><br></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Setu Bandha Sarvangasana</strong></h3><p>Bridge pose is classified as an intermediate level yoga pose, so the warm-up sequence and flow before it will also be intermediate level.</p><p>When working on the flow for Sethu Sarvangasana, it's essential to practice asanas that enhance back and shoulder mobility. Here is a list of some warm-up poses:&nbsp;</p><p><br><strong>1. Surya Namaskar (Sun Salutation) -&nbsp;</strong>This flowing twelve-step sequence works very well for opening up the shoulders, legs, and back muscles, while gently increasing blood circulation throughout the whole body.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5760,height:3840/cAkpNRETtm7qIsw7zLiw\" alt=\"Surya Namaskar (Sun Salutation)\" title=\"Surya Namaskar (Sun Salutation)\" width=\"600\" height=\"350\"><p>Sun Salutations should be slowly practiced before the Bridge Pose, completing each step of the asana while breathing and holding the pose. If the sequence is not performed with mindfulness, the inner muscles will not awaken or activate properly.&nbsp;</p><p>Most of the warm-up yoga poses you need are all combined within this whole sun salutation sequence. These 12 steps work wonders on the body, building enthusiasm and improving respiration. Perform 10-to-12 rounds of sun salutations at a steady pace.&nbsp;</p><p><br><strong>2. Bhujangasana (Cobra Pose) -&nbsp;</strong>This fundamental backbend posture in the series of 'backbends' provides much-needed spine and shoulder mobility. Lie on your abdomen, take a deep breath, and spread your legs behind you. Rest your chin and chest on the floor for 1-2 breaths.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5617,height:3744/5MXRxFo5SK6D73Ux10CT\" alt=\"Bhujangasana (Cobra Pose)\" title=\"Bhujangasana (Cobra Pose)\" width=\"600\" height=\"350\"><p>Elevate your whole upper body, starting from the tailbone to the head. Push from the floor by placing both hands on the yoga mat precisely in front of your abdomen.&nbsp;</p><p>Push your chest and shoulders back, straightening your arms and elbows by firmly placing your palms on the floor. This pose relaxes your shoulders and lower back muscles and opens them up. Cobra pose improves the movement of the neck by reducing stress in the area, making it stronger for Setu Bandhasana.</p><p><strong>3. Matsyasana (Fish Pose) -&nbsp;</strong>Lie down on your back with your face towards the ceiling. Place your arms under your hips by bending your elbows. Make sure you’re supporting your lower back. Inhale, raise your upper body towards the ceiling and slowly place the top of your head on the yoga mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5617,height:3745/IKKFUnrFQquKgZhLGFaB\" alt=\"Matsyasana (Fish Pose)\" title=\"Matsyasana (Fish Pose)\" width=\"600\" height=\"350\"><p>Your head is bowed backward and touching down on the mat, creating a gap between your lower back and the ground. The pressure used around the lower and upper back while maintaining the pose strengthens your back and facilitates your transition into the bridge pose.</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Setu Bandha Sarvangasana</strong></h3><p>Once you feel all flexed and warmed up it’s now time to get into the Setu Bandha Sarvangasana or Bridge Pose:</p><p><strong>Step 1-&nbsp;</strong>Start by lying on your back and aligning your body in Supta Tadasana or Reclined Mountain Pose.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Now bend your knees, place your heels close to your body, with your arms relaxed at your sides.</p><p><strong>Step 3-&nbsp;</strong>Align your wrists close to your hip flexors, your feet should be flat on the mat. Here, the breath must be consistent and flowing at a normal pace.</p><p><strong>Step 4-&nbsp;</strong>Inhale and press down through your feet using your leg muscles, glutes, shoulders, and arms at the side as support to lift your hips toward the sky.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Hold this position for 3 to 5 deep breaths in and out.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Finally, deeply exhale and release the posture by placing your glutes back on the ground.&nbsp;</p><p><br><strong>Inhalation:&nbsp;</strong>Inhale deep as you lift your glutes and lower back off the mat.&nbsp;</p><p><strong>Exhalation:</strong> Exhale deep as you place back your glutes and lower back on the mat.&nbsp;</p><p><strong>Performance Duration for Beginners:</strong> Hold the bridge pose for 30-60 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the bridge pose for 3 to 5 minutes.&nbsp;</p><h3><br><strong>Part 3: Things to Keep in Mind</strong></h3><p>It's essential to keep in mind a few posture-related cues so you can avoid unwanted injuries during the practice.&nbsp;</p><ul><li><div><p><strong>Raise your spine with ease:</strong> While lifting your lower back and glutes upwards, your spine should be raised with ease. Avoid vigorously rushing into this pose, because it can lead to spinal injuries.</p></div></li></ul><ul><li><div><p><strong>Engage your core:</strong> Once your lower back and glutes are all raised upwards, try engaging your core muscles, especially if you find it difficult to hold this pose. The core muscles involve the abdomen, lower back, glutes, quadriceps, and hip flexors. Be mindful and concentrate on tightening these muscle groups for longer holds.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Do not sink downwards:&nbsp;</strong>If you find it's difficult to hold your glutes and lower back upwards, and they are constantly falling, try broadening your shoulders and rolling them back away from your ears. this will help you open your chest with a strong-incline hold. Make a 45-degree angle of inclination while the mid-body is lifted up.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Setu Bandha Sarvangasana</strong></h3><p>After Bridge Pose, it’s important to perform counter yoga asanas to relax the muscles.. The following are some gentle, relaxing postures you can perform after the Bridge Pose:</p><p><strong>1. Supta Baddha Konasana (Reclining Bound Angle Pose):</strong></p><p> From Setu Bandha Sarvangasana, bend your knees and lie down with both feet in Namaste. Bring your feet up close to your perennial and make sure your back is flat on the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1410,height:776/qhVV1FC0QziSJO0PdcBc\" alt=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" title=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Bridge Pose is practiced with arms extended alongside you, so try to focus on relaxing your spine and shoulders, releasing any strain. Remain in this position for four rounds of deep breathing. After Setu Bandhasana, this pose should feel soothing for your back and shoulders.</p><p><strong>2.&nbsp;Apanasana (Knees to Chest Pose):&nbsp;</strong>After performing intermediate chest and shoulder-opening poses, you can relax them with a counter-pose like Apanasana.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5280,height:3520/Q0CJOExjRNe7H2UcJDI3\" alt=\"Apanasana (Knees to Chest Pose)\" title=\"Apanasana (Knees to Chest Pose)\" width=\"600\" height=\"350\"><p>Knees to Chest posture is performed the way it’s described; simply bend both knees and try to reach them to your chest. If you want to relax your lower back, lift your neck and try to touch your knees with your head. Take five to ten deep breaths as you release tension from your tailbone to your upper back muscles.&nbsp;</p><p><strong>3. Savasana (Corpse Pose):&nbsp;</strong>Savasana is an important pose to finish any yoga session, especially after Bridge pose practice. The entire body is relaxed in this position, with legs stretched out and arms stretched away from the body.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/G61zok8xTJmRKCbZFb8M\" alt=\"Savasana (Corpse Pose)\" title=\"Savasana (Corpse Pose)\" width=\"600\" height=\"350\"><p>Relax your whole body by loosening the muscles in your back with steady, smooth, easy breathing.</p>"},"modificationsAndPropsBody":{"text":"Because every individual body  is different with unique limitations, performing Setu Bandha Sarvangasana may differ between practitioners. \\nTherefore, it's crucial to keep in mind ways you can modify and assist your Bridge Pose practice, either with props or some posture-related cues. \\nHere are a few Bridge Pose modifications you can try: \\nPractice Reverse Tabletop Pose: \\nIf you have difficulty getting stable in your legs and lifting your body upwards, try holding your body on four limbs, also known as a Reverse Tabletop Pose. This posture helps you balance on your palms and feet.\\n\\nThis posture will provide you with good support with the help of all four of your limbs gripping the ground, plus it will strengthen your arms, shoulders, and core for added stability while practicing the Bridge Pose. \\n\\nUse a yoga block. \\nIf it's difficult for you to balance while in the pose, you can use a yoga block to assist you beneath your lower back. \\n\\nJust place a yoga block under your tailbone and keep your weight slightly on the block. Make sure you are not leaning entirely on the block, otherwise, you won't be able to build more endurance or strength. \\n\\nUse a yoga strap. \\nFor those unable to grab their heels with their hands while keeping their shoulders docked on the ground, using a yoga strap during bridge pose practice might assist in improving the hip flexor stretch.\\n\\nPlace the yoga strap around your ankles and hold the strap with both hands. No yoga strap?...No worries! You can also use a scarf or robe tie for this modification. Attempt to hold this position for 3 to 5 deep breaths. \\n","html":"<p>Because every individual body&nbsp; is different with unique limitations, performing Setu Bandha Sarvangasana may differ between practitioners.&nbsp;</p><p>Therefore, it's crucial to keep in mind ways you can modify and assist your Bridge Pose practice, either with props or some posture-related cues.&nbsp;</p><p>Here are a few Bridge Pose modifications you can try:&nbsp;</p><p><strong>Practice Reverse Tabletop Pose:&nbsp;</strong></p><p>If you have difficulty getting stable in your legs and lifting your body upwards, try holding your body on four limbs, also known as a Reverse Tabletop Pose. This posture helps you balance on your palms and feet.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/5WiKmg9QIGZmJtPdElys\" alt=\"Practice Reverse Tabletop Pose\" title=\"Practice Reverse Tabletop Pose\" width=\"600\" height=\"350\"><p>This posture will provide you with good support with the help of all four of your limbs gripping the ground, plus it will strengthen your arms, shoulders, and core for added stability while practicing the Bridge Pose.&nbsp;</p><p></p><ul><li><div><p><strong>Use a yoga block.&nbsp;</strong>If it's difficult for you to balance while in the pose, you can use a yoga block to assist you beneath your lower back.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:835,height:577/tXoFyU5xRamILOo4X13A\" alt=\"Use a yoga block\" title=\"Use a yoga block\" width=\"600\" height=\"350\"><p>Just place a yoga block under your tailbone and keep your weight slightly on the block. Make sure you are not leaning entirely on the block, otherwise, you won't be able to build more endurance or strength.&nbsp;</p><p></p><ul><li><div><p><strong>Use a yoga strap.&nbsp;</strong>For those unable to grab their heels with their hands while keeping their shoulders docked on the ground, using a yoga strap during bridge pose practice might assist in improving the hip flexor stretch.</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1500,height:1500/4ycr5RpxScqboP7KwwBW\" alt=\"Use a yoga strap\" title=\"Use a yoga strap\" width=\"600\" height=\"350\"><p>Place the yoga strap around your ankles and hold the strap with both hands. No yoga strap?...No worries! You can also use a scarf or robe tie for this modification. Attempt to hold this position for 3 to 5 deep breaths.&nbsp;</p><p></p>"},"modificationsAndPropsTitle":"Setu Bandha Sarvangasana Modifications and Props","variationsTitle":"Setu Bandha Sarvangasana Variations to Consider","variationsBody":{"text":"Bridge Pose comes in a variety of variations that an intermediate to advanced yoga practitioner can perform for added endurance and core strength. \\n\\n1. Bridge Pose with locked palms: \\nIt's just like the regular Setu Bandha Sarvangasana practice, but with the hands clasped and placed right below the lower back. \\n\\nThis is an advanced bridge pose hold because the hands are now off the ground, and the pose must be held using only shoulder and core stability. \\n\n\\n2. Bridge Pose on the toes: \\nIf you’d like to work your legs even further, try lifting both your heels up from the ground and hold the bridge pose on your toes. \\n\\nMake sure your heels are flexed up, and your whole body weight is on your toes and shoulders. If you can continue to hold this posture for 60 to 90 seconds, you will feel an added burn around your hamstrings and calves, making them even stronger. \\n3. Bridge Pose with arms overhead: \\nWhile in simple bridge posture, try stretching out both arms overhead and flexing your upper body further. \\n\\nThis is a challenging variation if you are not yet stable around the core and hip flexors, so make sure you have the strength to hold the posture without any assistance from your arms. ","html":"<p>Bridge Pose comes in a variety of variations that an intermediate to advanced yoga practitioner can perform for added endurance and core strength.&nbsp;</p><p></p><p><strong>1. Bridge Pose with locked palms:&nbsp;</strong>It's just like the regular Setu Bandha Sarvangasana practice, but with the hands clasped and placed right below the lower back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5760,height:3840/40osTpLpTwa6zNfJCv6A\" alt=\"Bridge Pose with locked palms\" title=\"Bridge Pose with locked palms\" width=\"600\" height=\"350\"><p>This is an advanced bridge pose hold because the hands are now off the ground, and the pose must be held using only shoulder and core stability.&nbsp;</p><p><br><strong>2. Bridge Pose on the toes:&nbsp;</strong>If you’d like to work your legs even further, try lifting both your heels up from the ground and hold the bridge pose on your toes.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5617,height:3745/PsTlYsRwT5SpRqQYRQih\" alt=\" Bridge Pose on the toes\" title=\" Bridge Pose on the toes\" width=\"600\" height=\"350\"><p>Make sure your heels are flexed up, and your whole body weight is on your toes and shoulders. If you can continue to hold this posture for 60 to 90 seconds, you will feel an added burn around your hamstrings and calves, making them even stronger.&nbsp;</p><p><strong>3. Bridge Pose with arms overhead:&nbsp;</strong>While in simple bridge posture, try stretching out both arms overhead and flexing your upper body further.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:6093,height:4062/MuLaKbhrSSqEfvd4Vv4E\" alt=\"Bridge Pose with arms overhead\" title=\"Bridge Pose with arms overhead\" width=\"600\" height=\"350\"><p>This is a challenging variation if you are not yet stable around the core and hip flexors, so make sure you have the strength to hold the posture without any assistance from your arms.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Setu Bandha Sarvangasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Setu Bandha Sarvangasana","similarBody":{"text":"Here is a list of a few more backbend yoga poses you can try in your yoga practice further: \\nBitilasana (Cow Pose)\\nUstrasana (Camel Pose)\\nDhanurasana (Bow Pose)\\nChakrasana (Wheel Pose)\\nBhujangasana (Cobra Pose)\\n","html":"<p>Here is a list of a few more backbend yoga poses you can try in your yoga practice further:&nbsp;</p><ol><li><div><p>Bitilasana (Cow Pose)</p></div></li><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Dhanurasana (Bow Pose)</p></div></li><li><div><p>Chakrasana (Wheel Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Chakrasana","levelUpBody":{"text":"Setu Bandha Sarvangasana, or Bridge Pose, is an intermediate posture. To take it up a notch, you can try the following level-up yoga poses: \\nLevel-Up Pose 1 - \\nEka Pada Setu Bandha Sarvangasana (Single-Legged Bridge Pose)\\nLevel-Up Pose 2 - \\nParyankasana (Couch Pose)\\nLevel-Up Pose 3 - \\nSarvangasana (Shoulderstand Pose)\\n\\n\\nEka Pada Setu Bandha Sarvangasana\\n\\n\\nParyankasana\\n\\n\\nSarvangasana","html":"<p>Setu Bandha Sarvangasana, or Bridge Pose, is an intermediate posture. To take it up a notch, you can try the following level-up yoga poses:&nbsp;</p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Eka Pada Setu Bandha Sarvangasana (Single-Legged Bridge Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Paryankasana (Couch Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Sarvangasana (Shoulderstand Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:480,height:480/pnu8ZCP4QhSGUiuqgB06\" alt=\"Eka Pada Setu Bandha Sarvangasana\" title=\"Eka Pada Setu Bandha Sarvangasana\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Setu Bandha Sarvangasana</strong></em></p><p><em><strong></strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/s9WEs9L5QVmE3kEGQ0SU\" alt=\"Paryankasana\" title=\"Paryankasana\" width=\"600\" height=\"350\"><p><em><strong>Paryankasana</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/jcogL9EgS4OF1yhuPlLm\" alt=\"17 (2).jpg\" title=\"17 (2).jpg\" width=\"600\" height=\"350\"><p><em><strong>Sarvangasana</strong></em></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Setu Bandha Sarvangasana or Bridge Pose. \n","breadcrumbName":" Setu Bandha Sarvangasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":341,"UUID":"0d82d155-971c-45b5-a501-5879281e1aef","TagID":234,"Question":"How do I perform Setu Bandha Sarvangasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">These are the steps to practice Setu Bandha Sarvangasana:</span></p><p><br></p><ol><li>Lie on your back and bend your legs.&nbsp;</li><li>Move your feet close to your butt and place your hands at your sides.&nbsp;</li><li>Inhale deeply and slowly raise your hips up from the ground.&nbsp;</li><li>If you have a strong core, clasp your hands below your back.&nbsp;</li><li>Hold this posture up for a few seconds, then release the pose by deeply exhaling.</li></ol><p><br></p>","Position":1,"CreatedDate":"2023-03-07 13:47:29","ModifiedDate":"2023-03-07 13:47:29","Tags":null},{"ID":342,"UUID":"cd426372-4d8d-4a26-9dca-9ce25d2b9455","TagID":234,"Question":"What are the benefits of Setu Bandha Sarvangasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Here is a list of benefits of Setu Bandha </span><span style=\"color: rgb(46, 49, 52);\">Sarvangasana:&nbsp;</span></p><p><br></p><ul><li>Aids in digestion.</li><li>Improves blood circulation.</li><li>Relieves stress and depression.</li><li>Stretches the chest, neck, spine, and hips.</li><li>The back, buttocks, and hamstrings are all strengthened.</li><li>Calms the brain and central nervous system.</li><li>Stimulates lungs, thyroid glands, and abdominal organs.</li></ul><p><br></p>","Position":2,"CreatedDate":"2023-03-07 13:47:55","ModifiedDate":"2023-03-07 13:47:55","Tags":null},{"ID":343,"UUID":"ad35d116-45d7-4b40-a858-fa7fac489a07","TagID":234,"Question":"Who should not perform Setu Bandha Sarvangasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">People with herniated discs or abdomen, weak joints, osteoporosis,&nbsp; cervical spondylitis, and high blood pressure should not perform Setu Bandha Sarvangasana without professional guidance.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-07 13:48:18","ModifiedDate":"2023-03-07 13:48:18","Tags":null}],"yoga_details":{"ID":234,"UUID":"505a6bc2-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Setu Bandha Sarvangasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Setu Bandha Sarvangasana","Description":"","Slug":"setu-bandha-sarvangasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1678196798/asana/1_2.jpg","Tagline":"With the bridge pose, relax your spine and open up the chest. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Setu Bandha Sarvangasana or Bridge Pose.","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n⁠\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n⁠\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n⁠\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n⁠\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n⁠\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent.  Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n","html":"<p>Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there&#39;s no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u><strong>Begin your journey with us today! </strong></u></a></p><p><br></p><h2>Why Should Couples Practice Yoga Together?</h2><p>According to a <a title=\"https://www.wilsonlab.com/publications/2016_JHSE_McGill_et_al.pdf\" href=\"https://www.wilsonlab.com/publications/2016_JHSE_McGill_et_al.pdf\"><u>2016 study</u></a>, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here&#39;s why! </p><h3>1. Promotes Happiness</h3><p>We know your partner already gives you butterflies but on days you&#39;re feeling down, connecting together with your movement and breath can boost endorphins. </p><h3>2. Improves your Communication</h3><p>When you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other&#39;s body language and facial expressions. </p><h3>3. Improved Sex</h3><p>Yoga teaches us how to move with our partner&#39;s body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. </p><h3>4. Reduces Stress, Anxiety and Anger</h3><p>Practicing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. <br></p><p></p><h2>What are the Benefits of Couples Yoga?</h2><p>When you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. </p><ol><li><div><p>Initiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. </p></div></li><li><div><p>Creates shared memories &amp; experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. </p></div></li><li><div><p>Strength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!</p></div></li><li><div><p>And of course, MORE LOVE! What could be better than building a deeper connection with your partner? <br><br></p></div></li></ol><h2>What is Tantric Yoga?</h2><p>Tantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”</p><p>Want to give it a try? Here’s a set of beginner steps to start your tantric connection. </p><ul><li><div><p>Focus on your breathing.</p></div></li><li><div><p>Slow down. Start to deepen your inhales and exhales together. </p></div></li><li><div><p>Make eye contact. Look into your partner&#39;s eyes and focus. </p></div></li><li><div><p>Start engaging your senses. (hear, feel, taste, smell, see) </p></div></li><li><div><p>See where you end up! <br></p></div></li></ul><p></p><h2>How does Yoga Together Promote Intimacy?</h2><p>Have you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. <br></p><p></p><h2>Ready to deepen your connection with Yoga? </h2><p>You can practice with us at <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u>myyogateacher</u></a> from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. <br></p><p><br></p><h2>14 Yoga Poses to Try With Your Partner</h2><h3>These yoga poses for 2 will help you move together while building intimacy, trust and security:</h3><p></p><h3>1. Baddha Konasana (Bound Angle Pose)</h3><p>Do this pose facing each other. Put your hands on your partner’s knees.</p><p></p><h3>2. Chair Pose (Utkatasana)</h3><p>Do this pose back to back. Hold each other up as gravity pulls you down. </p><p></p><h3>3. Seated Forward Bend Pose (Paschimottanasana)</h3><p>Bring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. </p><p></p><h3>4. Revolved Chair Pose (Parivrtta Utkatasana)</h3><p>Hold opposite hands and twist the outside arm open. Switch sides. </p><p></p><h3>5. Down Dog Pose (Adho Mukha Svanasana) </h3><p>Easy: Come to child&#39;s pose and have your partner put their hands on your lower back in downdog. </p><p>Harder: Bring your feet to your partner’s lower back and come up into an L shape. </p><p></p><h3>6. Child&#39;s Pose (Bālāsana)</h3><p>Stack your child’s pose over your partner’s. </p><p></p><h3>7. Tree Pose ( Vrikshasana)</h3><p>Stand side by side and join hands. Use your strength to hold each other up.</p><p></p><h3>8. Standing Forward Fold Pose ( Uttanasana)</h3><p>Hinge at the hips and reach for your partner&#39;s arms around both your legs or hold hands in your bend. </p><p></p><h3>9. Camel Pose (Ustrasana) </h3><p>Instead of reaching back, let your heart open but hold your partner&#39;s outer arms. Let your hearts face each other. </p><p></p><h3>10. Boat Pose (Navasana)</h3><p>Face one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. </p><p></p><h3>11. Side Angle Bend Pose (Utthita Parsvakonasana) </h3><p>Stand in warrior two opposite your partner. With the arm that&#39;s down, grab hands. </p><p></p><h3>12. Warrior 3 Pose (Virabhadrasana)</h3><p>When hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. </p><p></p><h3>13. Bridge Pose (Setu Bandha Sarvangasana)</h3><p>Have one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. </p><p></p><h3>14. Savasana Pose</h3><p>Come together to finish your practice!</p><p>Bring one hand to your heart, and one to join your partners. Breathe deeply together and relax.</p><p><br></p><p>If you’re feeling the love, keep the connection going by making your practice more consistent.  Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! </p><p></p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n","html":"<p>Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Join us for a class on our online platform!</u></a></p><h2>Why is Yoga Good for People with Hypertension?</h2><p>Because we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.</p><p><br></p><h2>5 Yoga Asanas to Lower Blood Pressure</h2><p><strong>1. Child&#39;s Pose (Balasana)</strong></p><img src=\"https://media.graphassets.com/ial3DNBTK6fIgZDIKcxA\" alt=\"Child_s pose.jpg\" title=\"Child_s pose.jpg\" width=\"2471\" height=\"1648\" /><p>This relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. </p><p></p><p><strong>2. Bound angle (Baddha Konasana)</strong></p><img src=\"https://media.graphassets.com/Ae6ExOYKQ8iVZB30pqY1\" alt=\"boundangle.jpg\" title=\"boundangle.jpg\" width=\"3504\" height=\"2336\" /><p>This hip opener helps with blood flow by increasing circulation.</p><p></p><p><strong>3. Seated forward fold (Paschimottanasana)</strong></p><img src=\"https://media.graphassets.com/nLBJ8DdxT3Czm3Q60gpm\" alt=\"Seatedff.jpg\" title=\"Seatedff.jpg\" width=\"3000\" height=\"2000\" /><p>This pose promotes calmness as all forward bends because your spine controls your body’s nervous system. </p><p></p><p><strong>4. Bridge pose (Setu Bandha Sarvangasana)</strong></p><img src=\"https://media.graphassets.com/3VqI8IYVS16cd72lqm3r\" alt=\"bridge (2).jpg\" title=\"bridge (2).jpg\" width=\"3000\" height=\"2000\" /><p>This powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. </p><p></p><p><strong>5. Corpse Pose (Savasana)</strong></p><img src=\"https://media.graphassets.com/oWJFJIS6RnOWkQn9ddUP\" alt=\"savasana.jpg\" title=\"savasana.jpg\" width=\"2723\" height=\"1816\" /><p>Never skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. </p><p></p><h3>Other Natural Ways to Lower Blood Pressure</h3><ol><li><div><p>Ayurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. </p></div></li><li><div><p>Cut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.</p></div></li><li><div><p>Be conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track</p></div></li><li><div><p>Practice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. <a title=\"https://pubmed.ncbi.nlm.nih.gov/22398346/\" href=\"https://pubmed.ncbi.nlm.nih.gov/22398346/\"><u><strong>Sukha Pranayama </strong></u></a>is the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia </p></div></li></ol><p><br></p><h3>What type of yoga should I take to balance my blood pressure?</h3><p>When choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.</p><ol><li><div><p><a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-sandhya\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-sandhya\"><u>Gentle Yoga</u></a>. In this class you’ll move slowly through asanas taking time for meditation and breathwork. </p></div></li><li><div><p><a title=\"https://www.myyogateacher.com/group_classes/restorative-yoga-for-deep-relaxation-by-swathi\" href=\"https://www.myyogateacher.com/group_classes/restorative-yoga-for-deep-relaxation-by-swathi\"><u>Restorative</u></a>. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. </p></div></li><li><div><p><a title=\"https://www.myyogateacher.com/group_classes/a-yin-experience-for-the-whole-body\" href=\"https://www.myyogateacher.com/group_classes/a-yin-experience-for-the-whole-body\"><u>Total body Yin</u></a>. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. <br></p></div></li></ol><p>Studies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>free two week trial now</u></a> &amp; join us for hundreds of classes, 1-on-1 sessions events and mor</p><p></p>"},"category":["emotional_health"]}]},{"status":"success","post":[{"id":"clgqena3w22900ak4pkntk6g2","slug":"yoga-for-chronic-fatigue-syndrome","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Chronic Fatigue Syndrome: 10 Easy Yoga Poses for Energy Restoration","createdAt":"2023-04-21T10:24:44.773852+00:00","coverUrl":"sg4a1oweye4lbhoobu61.jpg","content":{"text":"Are you tired of feeling tired all the time? You're not alone. Chronic fatigue syndrome affects millions of people around the world, leaving them feeling drained and fatigued. But don't worry, yoga can help. In this article, we'll show you how you can use yoga to manage your symptoms and restore your energy levels.\n\\nUnderstanding Chronic Fatigue Syndrome\\nLet's start by understanding what chronic fatigue syndrome is and what it does to your body. Chronic fatigue syndrome is a complex disorder that affects multiple systems in the body, leaving individuals feeling exhausted, achy, and weak. The exact cause of CFS is still unknown, but it's believed to be related to immune system dysfunction, viral infections, and hormonal imbalances.\\n\\nThe Benefits of Yoga for Chronic Fatigue Syndrome\\n\n\\nYoga has been shown to have many benefits for individuals with chronic fatigue syndrome. It can help improve sleep, reduce stress and anxiety, and boost energy levels. Through yoga, you can also develop a better mind-body connection, which is essential for managing the symptoms of CFS.\\n\\nPreparing for Yoga with Chronic Fatigue Syndrome\\nPreparing for yoga with chronic fatigue syndrome (CFS) is an important step towards managing symptoms and improving overall well-being. Before starting a yoga practice, it's important to consult with a healthcare professional and choose the right type of yoga that accommodates your specific needs. Proper preparation also involves adjusting your practice to accommodate your energy levels, listening to your body, and being gentle with yourself. In this article, we'll explore how to prepare for yoga with CFS and share some poses and practices that can help restore energy levels and improve quality of life.\\n\\nYoga Poses for Energy Restoration\\n1. Child's Pose (Balasana): \\n\\nStart on your hands and knees with your big toes touching and your knees hip-distance apart. Sit back onto your heels and stretch your arms out in front of you. Rest your forehead on the mat and breathe deeply for several breaths.\\n\\n2. Mountain Pose (Tadasana): \\n\\nStand with your feet hip-distance apart and your arms at your sides. Press your feet into the ground and engage your leg muscles. Roll your shoulders down and back and lift the crown of your head towards the ceiling. Breathe deeply and hold for several breaths.\\n\\n3. Cat/Cow Pose (Marjaryasana/Bitilasana): \\n\\nStart on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your spine, lifting your tailbone and head towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest and pressing your hands and knees into the ground (Cat Pose). Repeat several times.\\n\\n4. Legs up the Wall Pose (Viparita Karani): \\n\\nLie on your back with your hips against the wall and your legs extended up the wall. Allow your arms to rest at your sides and breathe deeply for several minutes.\\n\\n5. Cobra Pose (Bhujangasana): \\n\\nLie on your stomach with your hands under your shoulders and your elbows close to your sides. Inhale and press into your hands, lifting your chest and head off the ground. Keep your shoulders down and back and breathe deeply for several breaths.\\n\\n6. Downward-Facing Dog Pose (Adho Mukha Svanasana): \\n\\nStart on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Tuck your toes under and lift your hips towards the ceiling. Press your hands and feet into the ground and breathe deeply for several breaths.\\n\\n7. Warrior II Pose (Virabhadrasana II): \\n\\nStand with your feet wide apart and turn your right foot out to the side. Bend your right knee and extend your arms out to the sides, palms facing down. Keep your left leg straight and breathe deeply for several breaths. Repeat on the other side.\\n\\n8. Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart and your arms at your sides. Shift your weight onto your left foot and lift your right foot to rest on your left inner thigh. Press your foot and thigh together and bring your hands to your heart. Breathe deeply for several breaths. Repeat on the other side.\\n\\n9. Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and your feet flat on the ground. Press your feet and arms into the ground and lift your hips towards the ceiling. Keep your shoulders down and back and breathe deeply for several breaths.\n\\n10. Corpse Pose (Savasana): \\n\\nLie on your back with your arms at your sides and your legs extended. Allow your body to relax completely and breathe deeply for several minutes.\\n\\nPranayama (Breathing) Exercises for Energy Restoration\\nPranayama, or yogic breathing exercises, can be powerful tools for managing chronic fatigue syndrome and restoring energy levels. Here are a few pranayama exercises that can help:\\n\\nKapalbhati Pranayama (Skull-Shining Breathing):\\nSit comfortably with a straight spine.\\nInhale deeply and exhale forcefully through the nose, drawing the navel towards the spine with each exhale.\\nStart with a few rounds of 20 breaths each, gradually increasing to 50 or 100.\\nBhramari Pranayama (Bee Breath):\\nSit comfortably with a straight spine and close your eyes.\\nTake a deep breath in and, as you exhale, make a low-pitched humming sound like a bee.\\nRepeat for 5-10 rounds.\\nNadi Shodhana Pranayama (Alternate Nostril Breathing):\\nSit comfortably with a straight spine and use your right thumb to close your right nostril.\\nInhale through your left nostril, then close it with your right ring finger and hold the breath for a few seconds.\\nRelease your right nostril and exhale through it.\\nInhale through your right nostril, then close it and hold the breath.\\nRelease your left nostril and exhale through it.\\nRepeat for 5-10 rounds.\\nUjjayi Pranayama (Victorious Breath):\\nSit comfortably with a straight spine and take a few deep breaths through your nose.\\nOn the exhale, constrict the back of your throat to make a soft \"ha\" sound.\\nContinue for a few rounds, gradually increasing the length of your exhales.\\nShitali Pranayama (Cooling Breath):\\nSit comfortably with a straight spine and curl your tongue into a \"U\" shape.\\nInhale through your curled tongue, then close your mouth and exhale through your nose.\\nRepeat for 5-10 rounds.\\nIt's important to listen to your body and not push yourself too hard during pranayama exercises. Start with a few rounds and gradually increase as your body allows.\n\\nPrecautions and Considerations for Yoga with Chronic Fatigue Syndrome\\nYoga is generally considered a safe and effective form of exercise for people with Chronic Fatigue Syndrome (CFS), but it is important to take certain precautions and considerations to ensure a safe and beneficial practice. Here are some precautions and considerations to keep in mind when practicing yoga with CFS:\\nConsult with a healthcare provider:\\n Before starting a yoga practice, it is important to consult with a healthcare provider to ensure that it is safe for you to engage in physical activity.\\nStart slow:\\n It is important to start slow and gradually build up your practice to avoid overexertion and exacerbating symptoms. Listen to your body and honor your limitations.\\nModify poses: \\nMany yoga poses can be modified to suit your individual needs and limitations. Don't be afraid to use props or modify poses to make them more accessible.\\nAvoid heat:\\n Avoid practicing in a heated room or practicing vigorous forms of yoga that may increase fatigue and exacerbate symptoms.\\n\n\\nPractice restorative yoga:\\n Restorative yoga, which involves gentle, supported poses and deep relaxation, can be particularly beneficial for people with CFS.\n\\nFocus on breath and mindfulness:\\n Yoga is not just about physical movement; it also emphasizes breath control and mindfulness. These practices can help reduce stress, calm the nervous system, and increase energy levels.\\nStay hydrated: \\nIt is important to stay hydrated before, during, and after yoga practice to avoid exacerbating symptoms.\\nBy following these precautions and considerations, yoga can be a safe and beneficial form of exercise for people with Chronic Fatigue Syndrome.\\nChronic fatigue syndrome can be a frustrating and debilitating condition, but incorporating yoga into your daily routine can help manage symptoms and improve overall well-being. By practicing gentle, restorative poses and mindful breathing, you can restore your energy levels and feel more in control of your condition. Remember to listen to your body and adjust your practice as needed, and don't hesitate to seek support from a healthcare professional if you need it.\\n\n\\nFrequently Asked Questions:\\n\\nHow does yoga increase energy and reduce fatigue?\\nYoga increases energy and reduces fatigue by improving circulation and oxygen flow throughout the body. The physical postures and movements in yoga also help to stimulate the nervous system and release tension in the muscles, leading to a feeling of rejuvenation and energy. Additionally, the breathing exercises (pranayama) in yoga can help to increase oxygen uptake, which can lead to greater energy levels and reduced fatigue.\n\\nDoes yoga help with chronic fatigue syndrome?\\nYes, yoga can be an effective tool for managing chronic fatigue syndrome (CFS). It has been shown to reduce stress levels, improve sleep quality, and increase energy levels in people with CFS. Additionally, the gentle movements and poses in yoga can help to reduce muscle tension and promote relaxation, which can be particularly beneficial for those with CFS.\\n\n\\nWhat are the benefits of yoga for CFS?\\nThe benefits of yoga for CFS are numerous. In addition to improving energy levels and reducing fatigue, it can also improve sleep quality, reduce stress levels, and enhance overall well-being. Yoga has also been shown to improve mood and cognitive function in people with CFS, which can lead to a better quality of life.\\n\\nHow do you get energy with chronic fatigue syndrome?\\nGetting energy with chronic fatigue syndrome can be challenging, but there are several strategies that can help. Regular exercise, particularly low-impact activities like yoga, can help to improve energy levels over time. Eating a healthy diet, getting adequate sleep, and managing stress are also important for managing CFS and improving energy levels.\\n\\nWhat is the best exercise for chronic fatigue?\\nThe best exercise for chronic fatigue varies for each individual, as everyone's symptoms and abilities are different. However, low-impact exercises like yoga, tai chi, and gentle stretching have been shown to be helpful for many people with CFS. It's important to listen to your body and start slowly, gradually building up to more strenuous activity as your energy levels improve.\n\\nWhat's the best way to deal with chronic fatigue?\\nManaging chronic fatigue involves a multi-faceted approach. It's important to prioritize good sleep hygiene, eat a healthy and balanced diet, and manage stress levels through relaxation techniques like yoga and meditation. Additionally, regular exercise, particularly low-impact activities like yoga and tai chi, can be beneficial for managing CFS symptoms and improving energy levels. Seeking support from a healthcare professional, and connecting with others who have CFS can also be helpful in managing this condition.","html":"<p>Are you tired of feeling tired all the time? You&#39;re not alone. Chronic fatigue syndrome affects millions of people around the world, leaving them feeling drained and fatigued. But don&#39;t worry, yoga can help. In this article, we&#39;ll show you how you can use yoga to manage your symptoms and restore your energy levels.<br></p><h2><strong>Understanding Chronic Fatigue Syndrome</strong></h2><p>Let&#39;s start by understanding what chronic fatigue syndrome is and what it does to your body. Chronic fatigue syndrome is a complex disorder that affects multiple systems in the body, leaving individuals feeling exhausted, achy, and weak. The exact cause of CFS is still unknown, but it&#39;s believed to be related to immune system dysfunction, viral infections, and hormonal imbalances.</p><p></p><h2><strong>The Benefits of Yoga for Chronic Fatigue Syndrome</strong><br></h2><p>Yoga has been shown to have many benefits for individuals with chronic fatigue syndrome. It can help improve sleep, reduce stress and anxiety, and boost energy levels. Through yoga, you can also develop a better mind-body connection, which is essential for managing the symptoms of CFS.</p><p></p><h2><strong>Preparing for Yoga with Chronic Fatigue Syndrome</strong></h2><p>Preparing for yoga with chronic fatigue syndrome (CFS) is an important step towards managing symptoms and improving overall well-being. Before starting a yoga practice, it&#39;s important to consult with a healthcare professional and choose the right type of yoga that accommodates your specific needs. Proper preparation also involves adjusting your practice to accommodate your energy levels, listening to your body, and being gentle with yourself. In this article, we&#39;ll explore how to prepare for yoga with CFS and share some poses and practices that can help restore energy levels and improve quality of life.</p><p></p><h2><strong>Yoga Poses for Energy Restoration</strong></h2><h3><strong>1. Child&#39;s Pose (Balasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child's Pose (Balasana)\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>Start on your hands and knees with your big toes touching and your knees hip-distance apart. Sit back onto your heels and stretch your arms out in front of you. Rest your forehead on the mat and breathe deeply for several breaths.</p><p></p><h3><strong>2. Mountain Pose (Tadasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain Pose (Tadasana)\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Stand with your feet hip-distance apart and your arms at your sides. Press your feet into the ground and engage your leg muscles. Roll your shoulders down and back and lift the crown of your head towards the ceiling. Breathe deeply and hold for several breaths.</p><p></p><h3><strong>3. Cat/Cow Pose (Marjaryasana/Bitilasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat/Cow Pose (Marjaryasana/Bitilasana)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your spine, lifting your tailbone and head towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest and pressing your hands and knees into the ground (Cat Pose). Repeat several times.</p><p></p><h3><strong>4. Legs up the Wall Pose (Viparita Karani): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs up the Wall Pose (Viparita Karani)\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>Lie on your back with your hips against the wall and your legs extended up the wall. Allow your arms to rest at your sides and breathe deeply for several minutes.</p><p></p><h3><strong>5. Cobra Pose (Bhujangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose (Bhujangasana)\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Lie on your stomach with your hands under your shoulders and your elbows close to your sides. Inhale and press into your hands, lifting your chest and head off the ground. Keep your shoulders down and back and breathe deeply for several breaths.</p><p></p><h3><strong>6. Downward-Facing Dog Pose (Adho Mukha Svanasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\".Downward-Facing Dog Pose (Adho Mukha Svanasana)\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Tuck your toes under and lift your hips towards the ceiling. Press your hands and feet into the ground and breathe deeply for several breaths.</p><p></p><h3><strong>7. Warrior II Pose (Virabhadrasana II): </strong></h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose (Virabhadrasana II)\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>Stand with your feet wide apart and turn your right foot out to the side. Bend your right knee and extend your arms out to the sides, palms facing down. Keep your left leg straight and breathe deeply for several breaths. Repeat on the other side.</p><p></p><h3><strong>8. Tree Pose (Vrksasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose (Vrksasana)\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>Stand with your feet hip-distance apart and your arms at your sides. Shift your weight onto your left foot and lift your right foot to rest on your left inner thigh. Press your foot and thigh together and bring your hands to your heart. Breathe deeply for several breaths. Repeat on the other side.</p><p></p><h3><strong>9. Bridge Pose (Setu Bandha Sarvangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your knees bent and your feet flat on the ground. Press your feet and arms into the ground and lift your hips towards the ceiling. Keep your shoulders down and back and breathe deeply for several breaths.<br></p><h3><strong>10. Corpse Pose (Savasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms at your sides and your legs extended. Allow your body to relax completely and breathe deeply for several minutes.</p><p></p><h2><strong>Pranayama (Breathing) Exercises for Energy Restoration</strong></h2><p>Pranayama, or yogic breathing exercises, can be powerful tools for managing chronic fatigue syndrome and restoring energy levels. Here are a few pranayama exercises that can help:</p><p></p><p><strong>Kapalbhati Pranayama (Skull-Shining Breathing):</strong></p><p>Sit comfortably with a straight spine.</p><p>Inhale deeply and exhale forcefully through the nose, drawing the navel towards the spine with each exhale.</p><p>Start with a few rounds of 20 breaths each, gradually increasing to 50 or 100.</p><p><strong>Bhramari Pranayama (Bee Breath):</strong></p><p>Sit comfortably with a straight spine and close your eyes.</p><p>Take a deep breath in and, as you exhale, make a low-pitched humming sound like a bee.</p><p>Repeat for 5-10 rounds.</p><p><strong>Nadi Shodhana Pranayama (Alternate Nostril Breathing):</strong></p><p>Sit comfortably with a straight spine and use your right thumb to close your right nostril.</p><p>Inhale through your left nostril, then close it with your right ring finger and hold the breath for a few seconds.</p><p>Release your right nostril and exhale through it.</p><p>Inhale through your right nostril, then close it and hold the breath.</p><p>Release your left nostril and exhale through it.</p><p>Repeat for 5-10 rounds.</p><p><strong>Ujjayi Pranayama (Victorious Breath):</strong></p><p>Sit comfortably with a straight spine and take a few deep breaths through your nose.</p><p>On the exhale, constrict the back of your throat to make a soft &quot;ha&quot; sound.</p><p>Continue for a few rounds, gradually increasing the length of your exhales.</p><p><strong>Shitali Pranayama (Cooling Breath):</strong></p><p>Sit comfortably with a straight spine and curl your tongue into a &quot;U&quot; shape.</p><p>Inhale through your curled tongue, then close your mouth and exhale through your nose.</p><p>Repeat for 5-10 rounds.</p><p>It&#39;s important to listen to your body and not push yourself too hard during pranayama exercises. Start with a few rounds and gradually increase as your body allows.<br></p><h2><strong>Precautions and Considerations for Yoga with Chronic Fatigue Syndrome</strong></h2><p>Yoga is generally considered a safe and effective form of exercise for people with Chronic Fatigue Syndrome (CFS), but it is important to take certain precautions and considerations to ensure a safe and beneficial practice. Here are some precautions and considerations to keep in mind when practicing yoga with CFS:</p><p><strong>Consult with a healthcare provider:</strong> Before starting a yoga practice, it is important to consult with a healthcare provider to ensure that it is safe for you to engage in physical activity.</p><p><strong>Start slow:</strong> It is important to start slow and gradually build up your practice to avoid overexertion and exacerbating symptoms. Listen to your body and honor your limitations.</p><p><strong>Modify poses: </strong>Many yoga poses can be modified to suit your individual needs and limitations. Don&#39;t be afraid to use props or modify poses to make them more accessible.</p><p><strong>Avoid heat:</strong> Avoid practicing in a heated room or practicing vigorous forms of yoga that may increase fatigue and exacerbate symptoms.</p><p><br><strong>Practice restorative yoga:</strong> Restorative yoga, which involves gentle, supported poses and deep relaxation, can be particularly beneficial for people with CFS.<br></p><p><strong>Focus on breath and mindfulness:</strong> Yoga is not just about physical movement; it also emphasizes breath control and mindfulness. These practices can help reduce stress, calm the nervous system, and increase energy levels.</p><p><strong>Stay hydrated: </strong>It is important to stay hydrated before, during, and after yoga practice to avoid exacerbating symptoms.</p><p>By following these precautions and considerations, yoga can be a safe and beneficial form of exercise for people with Chronic Fatigue Syndrome.</p><p>Chronic fatigue syndrome can be a frustrating and debilitating condition, but incorporating yoga into your daily routine can help manage symptoms and improve overall well-being. By practicing gentle, restorative poses and mindful breathing, you can restore your energy levels and feel more in control of your condition. Remember to listen to your body and adjust your practice as needed, and don&#39;t hesitate to seek support from a healthcare professional if you need it.</p><h2><br><strong>Frequently Asked Questions:</strong></h2><p></p><h3><strong>How does yoga increase energy and reduce fatigue?</strong></h3><p>Yoga increases energy and reduces fatigue by improving circulation and oxygen flow throughout the body. The physical postures and movements in yoga also help to stimulate the nervous system and release tension in the muscles, leading to a feeling of rejuvenation and energy. Additionally, the breathing exercises (pranayama) in yoga can help to increase oxygen uptake, which can lead to greater energy levels and reduced fatigue.<br></p><h2><strong>Does yoga help with chronic fatigue syndrome?</strong></h2><p>Yes, yoga can be an effective tool for managing chronic fatigue syndrome (CFS). It has been shown to reduce stress levels, improve sleep quality, and increase energy levels in people with CFS. Additionally, the gentle movements and poses in yoga can help to reduce muscle tension and promote relaxation, which can be particularly beneficial for those with CFS.</p><h3><br><strong>What are the benefits of yoga for CFS?</strong></h3><p>The benefits of yoga for CFS are numerous. In addition to improving energy levels and reducing fatigue, it can also improve sleep quality, reduce stress levels, and enhance overall well-being. Yoga has also been shown to improve mood and cognitive function in people with CFS, which can lead to a better quality of life.</p><p></p><h2><strong>How do you get energy with chronic fatigue syndrome?</strong></h2><p>Getting energy with chronic fatigue syndrome can be challenging, but there are several strategies that can help. Regular exercise, particularly low-impact activities like yoga, can help to improve energy levels over time. Eating a healthy diet, getting adequate sleep, and managing stress are also important for managing CFS and improving energy levels.</p><p></p><h3><strong>What is the best exercise for chronic fatigue?</strong></h3><p>The best exercise for chronic fatigue varies for each individual, as everyone&#39;s symptoms and abilities are different. However, low-impact exercises like yoga, tai chi, and gentle stretching have been shown to be helpful for many people with CFS. It&#39;s important to listen to your body and start slowly, gradually building up to more strenuous activity as your energy levels improve.<br></p><h3><strong>What&#39;s the best way to deal with chronic fatigue?</strong></h3><p>Managing chronic fatigue involves a multi-faceted approach. It&#39;s important to prioritize good sleep hygiene, eat a healthy and balanced diet, and manage stress levels through relaxation techniques like yoga and meditation. Additionally, regular exercise, particularly low-impact activities like yoga and tai chi, can be beneficial for managing CFS symptoms and improving energy levels. Seeking support from a healthcare professional, and connecting with others who have CFS can also be helpful in managing this condition.</p>"},"category":["yoga"]}]},{"status":"success","post":[{"id":"clgq6nh2kuvbp0bit552uxur3","slug":"yoga-for-children-with-scoliosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"The Benefits of Yoga for Children with Scoliosis","createdAt":"2023-04-21T06:40:56.873082+00:00","coverUrl":"vwfnapb7fvo7xovbnim4.jpg","content":{"text":"Yoga is an ancient practice that offers numerous benefits for individuals of all ages and abilities. For children with scoliosis, a condition that causes the spine to curve, practicing yoga can be particularly beneficial. This article will explore the benefits of yoga for children with scoliosis and provide guidance on how to practice yoga safely and effectively.\\nScoliosis is a condition that causes the spine to curve to one side, resulting in an S or C shape. The causes of scoliosis are not fully understood, but it can develop at any age and affects both males and females. Symptoms can include uneven shoulders, hips, or waist, and pain or discomfort in the back.\n\\nThe Benefits of Yoga for Children with Scoliosis\\n Improved posture and alignment: \\nYoga poses can help to improve posture and alignment, which is particularly beneficial for children with scoliosis.\\nIncreased flexibility: \\nYoga poses can help to increase flexibility in the muscles surrounding the spine, which can help to alleviate pain and discomfort.\\nStrengthened muscles: \\nYoga poses can help to strengthen the muscles that support the spine, which can help to prevent further curvature.\\nReduced stress and anxiety: \\nYoga is known for its ability to reduce stress and anxiety, which can be particularly beneficial for children with scoliosis who may experience emotional distress due to their condition.\\n\\nHow to Practice Yoga Safely and Effectively for Children with Scoliosis\\nConsult with a healthcare provider: \\nBefore beginning any new exercise program, it is important to consult with a healthcare provider, particularly for children with scoliosis.\\nFocus on alignment: \\nWhen practicing yoga poses, it is important to focus on proper alignment to ensure that the spine is not further curved or strained.\\nAvoid certain poses: \\nSome yoga poses, such as twists, may not be appropriate for children with scoliosis. It is important to work with a qualified yoga instructor who can provide modifications or alternatives.\\nPractice regularly: \\nConsistent practice is key to seeing the benefits of yoga for children with scoliosis. It is recommended to practice at least 2-3 times per week.\\n\\nRecommended Yoga Poses for Children with Scoliosis\\n\\n1. Cat-Cow Pose (Marjaryasana/Bitilasana): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone and head towards the ceiling (Cow Pose). As you exhale, round your spine and bring your chin towards your chest (Cat Pose). Repeat for several rounds of breath.\n\\n2. Downward Facing Dog (Adho Mukha Svanasana): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Press your hands and feet into the ground and lengthen your spine. Hold for several breaths.\n\\n3. Child's Pose (Balasana): \\n\\nFrom Downward Facing Dog, lower your knees to the ground and sit back onto your heels. Reach your arms out in front of you and rest your forehead on the ground. Take several deep breaths.\\n\\n4. Triangle Pose (Trikonasana): \\n\\nStand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm out towards your right foot and place your hand on your shin, ankle, or the floor. Reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.\n\\n5. Half Moon Pose (Ardha Chandrasana): \\n\\nFrom Triangle Pose, place your right hand on your right hip and shift your weight onto your right foot. Lift your left leg up behind you and reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.\\n\\n6. Cobra Pose (Bhujangasana): \\n\\nLie on your stomach with your hands under your shoulders. As you inhale, lift your chest off the ground and straighten your arms. Keep your shoulders away from your ears and hold for several breaths.\\n\\n7. Fish Pose (Matsyasana): \\n\\nLie on your back with your legs straight and your arms at your sides. Lift your chest and place the top of your head on the ground. Reach your arms out behind you and hold for several breaths.\\n\\n8. Bow Pose (Dhanurasana): \\n\\nLie on your stomach with your arms at your sides. Bend your knees and reach your hands back to grab your ankles. As you inhale, lift your chest and legs off the ground. Hold for several breaths.\\n\\n9. Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and your feet hip-distance apart. As you inhale, lift your hips up towards the ceiling. Interlace your fingers underneath your back and straighten your arms. Hold for several breaths.\n\\n10. Corpse Pose (Savasana): \\n\\nLie on your back with your arms at your sides and your legs straight. Close your eyes and relax your entire body. Stay in this pose for several minutes.\n\\n\\nPrecautions for Yoga and Scoliosis\\nConsult with a medical professional: Before beginning any yoga practice, it's important to consult with a doctor or physical therapist to ensure that yoga is safe and appropriate for your child's specific condition.\\nWork with a qualified yoga teacher\\n: It's important to work with a yoga teacher who has experience working with students with scoliosis. A qualified teacher can provide modifications and adjustments to ensure your child's safety and comfort.\\nAvoid deep backbends\\n: Deep backbends such as camel pose and wheel pose can put too much pressure on the spine and should be avoided or modified for students with scoliosis.\\nFocus on lengthening the spine\\n: In general, yoga poses that focus on lengthening the spine, such as mountain pose and downward-facing dog, can be beneficial for students with scoliosis.\\nUse props\\n: Props such as blocks, straps, and blankets can help students with scoliosis to find proper alignment in yoga poses.\\nAvoid twisting poses\\n: Twisting poses can also put pressure on the spine and should be avoided or modified for students with scoliosis.\\nListen to the body\\n: It's important for students with scoliosis to listen to their bodies and not push themselves too hard in yoga practice. Encourage your child to take breaks and modify poses as needed.\n\n\\nFrequently Asked Questions -\\n\\nCan you live a long healthy life with scoliosis?\\nYes, with proper management and treatment, people with scoliosis can live a long and healthy life. Regular check-ups, physical therapy, and exercise can help manage the symptoms and prevent the curve from worsening.\\n\\nHow effective is yoga for scoliosis?\\nYoga can be an effective way to manage scoliosis symptoms and improve posture, flexibility, and overall well-being. Specific yoga poses and sequences can help strengthen the muscles supporting the spine and alleviate pain.\\n\\nWhat to avoid in yoga for scoliosis?\\nPeople with scoliosis should avoid certain yoga poses that can exacerbate the spinal curve or cause pain. These include forward bends, backbends, and twisting poses that put pressure on the spine. It's important to work with a qualified yoga instructor who can modify poses and provide guidance on safe practice.\\n\\nWhy is exercise important for scoliosis?\\nExercise is important for scoliosis because it can help strengthen the muscles supporting the spine, improve flexibility, and prevent the curve from worsening. Physical therapy and targeted exercise programs can help manage scoliosis symptoms and improve overall health and well-being.","html":"<p>Yoga is an ancient practice that offers numerous benefits for individuals of all ages and abilities. For children with scoliosis, a condition that causes the spine to curve, practicing yoga can be particularly beneficial. This article will explore the benefits of yoga for children with scoliosis and provide guidance on how to practice yoga safely and effectively.</p><p>Scoliosis is a condition that causes the spine to curve to one side, resulting in an S or C shape. The causes of scoliosis are not fully understood, but it can develop at any age and affects both males and females. Symptoms can include uneven shoulders, hips, or waist, and pain or discomfort in the back.<br></p><h2><strong>The Benefits of Yoga for Children with Scoliosis</strong></h2><p><strong> Improved posture and alignment: </strong>Yoga poses can help to improve posture and alignment, which is particularly beneficial for children with scoliosis.</p><p><strong>Increased flexibility: </strong>Yoga poses can help to increase flexibility in the muscles surrounding the spine, which can help to alleviate pain and discomfort.</p><p><strong>Strengthened muscles: </strong>Yoga poses can help to strengthen the muscles that support the spine, which can help to prevent further curvature.</p><p><strong>Reduced stress and anxiety: </strong>Yoga is known for its ability to reduce stress and anxiety, which can be particularly beneficial for children with scoliosis who may experience emotional distress due to their condition.</p><p></p><h2><strong>How to Practice Yoga Safely and Effectively for Children with Scoliosis</strong></h2><p><strong>Consult with a healthcare provider: </strong>Before beginning any new exercise program, it is important to consult with a healthcare provider, particularly for children with scoliosis.</p><p><strong>Focus on alignment: </strong>When practicing yoga poses, it is important to focus on proper alignment to ensure that the spine is not further curved or strained.</p><p><strong>Avoid certain poses: </strong>Some yoga poses, such as twists, may not be appropriate for children with scoliosis. It is important to work with a qualified yoga instructor who can provide modifications or alternatives.</p><p><strong>Practice regularly: </strong>Consistent practice is key to seeing the benefits of yoga for children with scoliosis. It is recommended to practice at least 2-3 times per week.</p><p></p><h2><strong>Recommended Yoga Poses for Children with Scoliosis</strong></h2><p></p><h3><strong>1. Cat-Cow Pose (Marjaryasana/Bitilasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone and head towards the ceiling (Cow Pose). As you exhale, round your spine and bring your chin towards your chest (Cat Pose). Repeat for several rounds of breath.<br></p><h3><strong>2. Downward Facing Dog (Adho Mukha Svanasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Press your hands and feet into the ground and lengthen your spine. Hold for several breaths.<br></p><h3><strong>3. Child&#39;s Pose (Balasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child's Pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>From Downward Facing Dog, lower your knees to the ground and sit back onto your heels. Reach your arms out in front of you and rest your forehead on the ground. Take several deep breaths.</p><p></p><h3><strong>4. Triangle Pose (Trikonasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm out towards your right foot and place your hand on your shin, ankle, or the floor. Reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.<br></p><h3><strong>5. Half Moon Pose (Ardha Chandrasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half Moon Pose\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>From Triangle Pose, place your right hand on your right hip and shift your weight onto your right foot. Lift your left leg up behind you and reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.</p><p></p><h3><strong>6. Cobra Pose (Bhujangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Lie on your stomach with your hands under your shoulders. As you inhale, lift your chest off the ground and straighten your arms. Keep your shoulders away from your ears and hold for several breaths.</p><p></p><h3><strong>7. Fish Pose (Matsyasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Fish Pose\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Lie on your back with your legs straight and your arms at your sides. Lift your chest and place the top of your head on the ground. Reach your arms out behind you and hold for several breaths.</p><p></p><h3><strong>8. Bow Pose (Dhanurasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3936,height:2624/mQVyoTjSheLgNr3jcu7L\" alt=\"Bow Pose \" title=\"bow.JPG\" width=\"3936\" height=\"2624\" /><p>Lie on your stomach with your arms at your sides. Bend your knees and reach your hands back to grab your ankles. As you inhale, lift your chest and legs off the ground. Hold for several breaths.</p><p></p><h3><strong>9. Bridge Pose (Setu Bandha Sarvangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose \" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your knees bent and your feet hip-distance apart. As you inhale, lift your hips up towards the ceiling. Interlace your fingers underneath your back and straighten your arms. Hold for several breaths.<br></p><h3><strong>10. Corpse Pose (Savasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms at your sides and your legs straight. Close your eyes and relax your entire body. Stay in this pose for several minutes.<br></p><p></p><h2><strong>Precautions for Yoga and Scoliosis</strong></h2><p>Consult with a medical professional: Before beginning any yoga practice, it&#39;s important to consult with a doctor or physical therapist to ensure that yoga is safe and appropriate for your child&#39;s specific condition.</p><p><strong>Work with a qualified yoga teacher</strong>: It&#39;s important to work with a yoga teacher who has experience working with students with scoliosis. A qualified teacher can provide modifications and adjustments to ensure your child&#39;s safety and comfort.</p><p><strong>Avoid deep backbends</strong>: Deep backbends such as camel pose and wheel pose can put too much pressure on the spine and should be avoided or modified for students with scoliosis.</p><p><strong>Focus on lengthening the spine</strong>: In general, yoga poses that focus on lengthening the spine, such as mountain pose and downward-facing dog, can be beneficial for students with scoliosis.</p><p><strong>Use props</strong>: Props such as blocks, straps, and blankets can help students with scoliosis to find proper alignment in yoga poses.</p><p><strong>Avoid twisting poses</strong>: Twisting poses can also put pressure on the spine and should be avoided or modified for students with scoliosis.</p><p><strong>Listen to the body</strong>: It&#39;s important for students with scoliosis to listen to their bodies and not push themselves too hard in yoga practice. Encourage your child to take breaks and modify poses as needed.<br><br></p><h2><strong>Frequently Asked Questions -</strong></h2><p></p><h3><strong>Can you live a long healthy life with scoliosis?</strong></h3><p>Yes, with proper management and treatment, people with scoliosis can live a long and healthy life. Regular check-ups, physical therapy, and exercise can help manage the symptoms and prevent the curve from worsening.</p><p></p><h3><strong>How effective is yoga for scoliosis?</strong></h3><p>Yoga can be an effective way to manage scoliosis symptoms and improve posture, flexibility, and overall well-being. Specific yoga poses and sequences can help strengthen the muscles supporting the spine and alleviate pain.</p><p></p><h3><strong>What to avoid in yoga for scoliosis?</strong></h3><p>People with scoliosis should avoid certain yoga poses that can exacerbate the spinal curve or cause pain. These include forward bends, backbends, and twisting poses that put pressure on the spine. It&#39;s important to work with a qualified yoga instructor who can modify poses and provide guidance on safe practice.</p><p></p><h3><strong>Why is exercise important for scoliosis?</strong></h3><p>Exercise is important for scoliosis because it can help strengthen the muscles supporting the spine, improve flexibility, and prevent the curve from worsening. Physical therapy and targeted exercise programs can help manage scoliosis symptoms and improve overall health and well-being.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice.","html":"<p>Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it&#39;s important to consult with a healthcare provider to ensure safety and effectiveness.</p><p></p><h1><strong>Benefits of Yoga for Multiple Sclerosis</strong></h1><p>Stress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.</p><p>Improved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.</p><p>Increased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.</p><p>Respiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.</p><p>Pain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.</p><p>Improved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.</p><p></p><h1><strong>Yoga Poses for Multiple Sclerosis Symptom Management</strong></h1><p>Seated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:</p><p></p><h3>1.Child&#39;s Pose (Balasana): </h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child's Pose (Balasana)\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>Sit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.</p><p></p><h3>2.Cat-Cow (Marjaryasana-Bitilasana): </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow (Marjaryasana-Bitilasana)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.</p><p></p><h3>3.Warrior II (Virabhadrasana II): </h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II (Virabhadrasana II)\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>From a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>4.Tree Pose (Vrksasana): </h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose (Vrksasana)\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>Stand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>5.Downward-Facing Dog (Adho Mukha Svanasana): </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>From a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.</p><p></p><h3>6.Warrior I (Virabhadrasana I): </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/dO4fpyzTXSgUhUzS7L1G\" alt=\"Warrior I (Virabhadrasana I)\" title=\"Warrior I.jpg\" width=\"7008\" height=\"4672\" /><p>From a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.<br></p><h3>7.Sphinx Pose (Salamba Bhujangasana): </h3><img src=\"https://media.graphassets.com/resize=width:2788,height:1859/UdQzYaWKSCynzmgkIP22\" alt=\"Sphinx Pose (Salamba Bhujangasana)\" title=\"sphinx.jpg\" width=\"2788\" height=\"1859\" /><p>Lie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.<br></p><h3>8.Bridge Pose (Setu Bandha Sarvangasana): </h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.</p><p></p><h3>9.Triangle Pose (Trikonasana): </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose (Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>From a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>10.Corpse Pose (Savasana): </h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.</p><p></p><h1><strong>Breathing and Meditation Practices for Yoga for Multiple Sclerosis</strong></h1><p>Here are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:</p><p><br>Deep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.</p><p>Alternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.</p><p>Mindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.</p><p>Body Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.</p><p></p><h3><strong>Conclusion</strong></h3><p>Practicing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice.</p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.</p><p>What do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.</p><p></p><h2><strong>How Yoga Improves Mobility?</strong></h2><p>A typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.</p><p>Flexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.</p><p>Building strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.</p><p>It may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.</p><p>The best part about yoga is that it&#39;s low impact, and it&#39;s approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>.</p><p></p><h2><strong>Yoga Poses for Better Mobility</strong></h2><p>To get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. </p><h3><strong>1.Sun Salutations</strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/gGTf8evVSIKZBJWnsC7B\" alt=\" Sun Salutation Pose\" title=\"1. Sun Salutation.jpg\" width=\"3504\" height=\"2336\" /><p>Start at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:</p><p>Upward Salute</p><p>Standing Half-Forward Bend</p><p>Standing Forward Fold</p><p>Low Lunge (left foot forward)</p><p>Plank</p><p>Four-Limbed Staff pose</p><p>Upward Facing Dog or Cobra</p><p>Downward Facing Dog</p><p>Low Lunge (right foot forward)</p><p>Standing Half-Forward Bend</p><p>Standing Forward Fold</p><p>Upward Salute</p><p>Return to Mountain pose</p><p>Repeat</p><p></p><h3>2. Chair Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair pose\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><p>Stand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.</p><p></p><h3><strong>3. Downward Facing Dog</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3><strong>4. Low Lunge</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.</p><p></p><h3><strong>5. Plank</strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/ruU2gCW1TdS93Qula7fy\" alt=\" Plank Pose\" title=\"Plank (1).jpg\" width=\"6024\" height=\"4024\" /><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p></p><h3><strong>6. Cobra Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Start by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.</p><p></p><h3><strong>7. Cat-Cow Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"CatCow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p></p><h3><strong>8. Bow Pose</strong></h3><img src=\"https://media.graphassets.com/mQVyoTjSheLgNr3jcu7L\" alt=\"bow.JPG\" title=\"bow.JPG\" width=\"3936\" height=\"2624\" /><p>Lie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.</p><p></p><h3><strong>9. Bridge Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" alt=\"Bridge pose\" title=\"bridge (2).jpg\" width=\"6000\" height=\"4000\" /><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p></p><h3><strong>10. Corpse Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"clfusse84kikm0bitp7wl4a1k","slug":"yoga-for-knee-pain-women","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Women's Guide to Yoga for Knee Pain","createdAt":"2023-03-30T07:32:00.380698+00:00","coverUrl":"vkcqaeykp7s0fa8dzjnz.jpg","content":{"text":"Have you been experiencing knee pain lately? It's not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we'll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.\\n\\nCauses of Knee Pain in Women\\nBefore we dive into yoga, let's briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It's important to consult with a healthcare professional if you're experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.\\n\\nBenefits of Yoga for Knee Pain in Women\\nYoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:\\nStrengthening the muscles around the knee joint for greater support and stability\\nImproving flexibility and range of motion in the knee joint\\nReducing inflammation and pain\\nPromoting relaxation and stress relief, which can be helpful for managing chronic pain\\n\\nPrecautions for Yoga Practice with Knee Pain\\nWhile yoga can be helpful for managing knee pain, it's important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:\\nConsult with a healthcare professional before starting a yoga practice if you have knee pain\\nAvoid high-impact poses like jumping or deep lunges, especially if they cause pain\\nUse props like blocks or blankets to modify poses and reduce stress on the knee joint\\nListen to your body and avoid pushing past your limits, especially if you're experiencing pain\\n\\n13 Easy Yoga Poses for Knee Pain in Women\\n\n1. Mountain Pose (Tadasana)\\n\\nStand with your feet together and your arms at your sides\\nGround down through your feet and lengthen through the crown of your head\\nEngage your quadriceps to lift your kneecaps and strengthen the muscles around your knees\\nHold for several breaths and release\\n2. Chair Pose (Utkatasana)\\n\\nStand with your feet hip-distance apart\\nInhale and raise your arms overhead, keeping your palms facing each other\\nExhale and bend your knees, bringing your thighs as parallel to the ground as possible\\nKeep your weight in your heels and your knees pointed forward\\nHold for several breaths and release\\n3. Warrior II (Virabhadrasana II)\\n\\nStart in Mountain Pose, then step your left foot back about 3-4 feet\\nTurn your left foot out and your right foot slightly in\\nInhale and raise your arms to shoulder height, palms facing down\\nExhale and bend your right knee, bringing it directly over your ankle\\nKeep your left leg straight and strong, and gaze over your right hand\\nHold for several breaths and release, then switch sides\\n4. Extended Triangle Pose (Utthita Trikonasana)\\n\\nStart in Warrior II with your right foot forward\\nStraighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor\\nExtend your left arm straight up toward the ceiling and gaze up at your left hand\\nKeep your left hip stacked on top of your right hip, and keep both legs strong and engaged\\nHold for several breaths and release, then switch sides\\n5. Downward-Facing Dog (Adho Mukha Svanasana)\\n\\nStart on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart\\nTuck your toes and lift your hips up and back, straightening your arms and legs\\nKeep your heels grounded and your head between your arms\\nPress your hands and feet into the ground to create length and space in your spine\\nHold for several breaths and release\\n6. Upward-Facing Dog (Urdhva Mukha Svanasana)\\n\\nStart in a low plank position with your elbows bent and your body hovering above the ground\\nInhale and straighten your arms, lifting your chest and torso up and off the ground\\nKeep your thighs and hips lifted off the ground, and gaze up toward the ceiling\\nHold for several breaths and release\\n7. Child's Pose (Balasana)\\n\\nStart on your hands and knees, then lower your hips back toward your heels\\nExtend your arms forward and rest your forehead on the ground\\nRelax your entire body and take deep breaths\\nHold for several breaths and release\\n8. Pigeon Pose (Eka Pada Rajakapotasana)\\n\\nStart on your hands and knees, then bring your right knee forward and place it behind your right wrist\\nSlide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat\\nFold forward over your right leg and rest your forearms and forehead on the ground\\nHold for several breaths and release, then switch sides\\n9. Garland Pose (Malasana)\\n\\nStand with your feet slightly wider than hip-distance apart, with your toes turned out\\nLower your hips down toward the ground, keeping your heels on the ground\\nBring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch\\nLengthen through your spine and gaze forward\\nHold for several breaths and release\\n10. Bridge Pose (Setu Bandha Sarvangasana)\\n\\nLie on your back with your knees bent and your feet hip-distance apart\\nPress your feet and arms into the ground to lift your hips up toward the ceiling\\nKeep your thighs and feet parallel to each other, and clasp your hands together underneath your body\\nHold for several breaths and release\\n11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\\n\\nLie on your back with your legs extended\\nBend your right knee and bring your right foot toward your buttocks\\nLoop a strap around the ball of your right foot and hold onto the strap with both hands\\nStraighten your right leg up toward the ceiling, keeping your left leg extended and grounded\\nHold for several breaths and release, then switch sides\\n12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)\\n\\nSit on the ground with your legs extended in front of you\\nBend your right knee and place your right foot on the ground outside your left knee\\nWrap your left arm around your right knee and place your right hand on the ground behind you\\nTwist your torso to the right, gazing over your right shoulder\\nHold for several breaths and release, then switch sides\\n13. Corpse Pose (Savasana)\\n\\nLie on your back with your legs extended and your arms at your sides\\nClose your eyes and take deep, slow breaths\\nRelax your entire body and allow your mind to become still\\nHold for several minutes and slowly come out of the pose.\n\\nYoga Practices for Knee Pain Prevention\\nIn addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:\\nPractice regularly to maintain strength and flexibility in the knee joint\\nIncorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs\\nFocus on proper alignment to reduce stress on the knee joint\\nTake breaks and listen to your body if you start to experience pain or discomfort\\nYoga Therapy for Knee Pain\\nIn some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:\\nSpecific exercises to strengthen the muscles around the knee joint\\nMassage or stretching techniques to release tension and reduce inflammation\\nMind-body practices like meditation or visualization to manage stress and pain\n\\nFrequently Asked Questions about Yoga for Knee Pain in Women\\n\n\\nIs yoga good for painful knees?\\nYes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.\\n\n\\nWhich yoga poses reduce knee pain?\\nThere are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.\\n\n\\nCan Vajrasana cure knee pain?\\nVajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.\\n\n\\nWhat exercises are best for knee pain?\\nIn addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.","html":"<p>Have you been experiencing knee pain lately? It&#39;s not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we&#39;ll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.</p><p></p><h2>Causes of Knee Pain in Women</h2><p>Before we dive into yoga, let&#39;s briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It&#39;s important to consult with a healthcare professional if you&#39;re experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.</p><p></p><h2>Benefits of Yoga for Knee Pain in Women</h2><p>Yoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:</p><ul><li><div><p>Strengthening the muscles around the knee joint for greater support and stability</p></div></li><li><div><p>Improving flexibility and range of motion in the knee joint</p></div></li><li><div><p>Reducing inflammation and pain</p></div></li><li><div><p>Promoting relaxation and stress relief, which can be helpful for managing chronic pain</p></div></li></ul><p></p><h2>Precautions for Yoga Practice with Knee Pain</h2><p>While yoga can be helpful for managing knee pain, it&#39;s important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:</p><ul><li><div><p>Consult with a healthcare professional before starting a yoga practice if you have knee pain</p></div></li><li><div><p>Avoid high-impact poses like jumping or deep lunges, especially if they cause pain</p></div></li><li><div><p>Use props like blocks or blankets to modify poses and reduce stress on the knee joint</p></div></li><li><div><p>Listen to your body and avoid pushing past your limits, especially if you&#39;re experiencing pain</p></div></li></ul><p></p><h2>13 Easy Yoga Poses for Knee Pain in Women</h2><h3><br>1. Mountain Pose (Tadasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CeZR4CaTTb9B32DK3hoI\" alt=\"Mountain Pose (Tadasana)\" title=\"moutain (3).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet together and your arms at your sides</p></div></li><li><div><p>Ground down through your feet and lengthen through the crown of your head</p></div></li><li><div><p>Engage your quadriceps to lift your kneecaps and strengthen the muscles around your knees</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>2. Chair Pose (Utkatasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Stand with your feet hip-distance apart</p></div></li><li><div><p>Inhale and raise your arms overhead, keeping your palms facing each other</p></div></li><li><div><p>Exhale and bend your knees, bringing your thighs as parallel to the ground as possible</p></div></li><li><div><p>Keep your weight in your heels and your knees pointed forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>3. Warrior II (Virabhadrasana II)</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"Warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><ul><li><div><p>Start in Mountain Pose, then step your left foot back about 3-4 feet</p></div></li><li><div><p>Turn your left foot out and your right foot slightly in</p></div></li><li><div><p>Inhale and raise your arms to shoulder height, palms facing down</p></div></li><li><div><p>Exhale and bend your right knee, bringing it directly over your ankle</p></div></li><li><div><p>Keep your left leg straight and strong, and gaze over your right hand</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>4. Extended Triangle Pose (Utthita Trikonasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Extended Triangle Pose (Utthita Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start in Warrior II with your right foot forward</p></div></li><li><div><p>Straighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor</p></div></li><li><div><p>Extend your left arm straight up toward the ceiling and gaze up at your left hand</p></div></li><li><div><p>Keep your left hip stacked on top of your right hip, and keep both legs strong and engaged</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>5. Downward-Facing Dog (Adho Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart</p></div></li><li><div><p>Tuck your toes and lift your hips up and back, straightening your arms and legs</p></div></li><li><div><p>Keep your heels grounded and your head between your arms</p></div></li><li><div><p>Press your hands and feet into the ground to create length and space in your spine</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>6. Upward-Facing Dog (Urdhva Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:1112,height:688/JPr1nhhQHeZTdudxD3jw\" alt=\"Upward-Facing Dog (Urdhva Mukha Svanasana)\" title=\"Screenshot 2023-03-30 at 12.50.35 PM.png\" width=\"1112\" height=\"688\" /><ul><li><div><p>Start in a low plank position with your elbows bent and your body hovering above the ground</p></div></li><li><div><p>Inhale and straighten your arms, lifting your chest and torso up and off the ground</p></div></li><li><div><p>Keep your thighs and hips lifted off the ground, and gaze up toward the ceiling</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>7. Child&#39;s Pose (Balasana)</h3><img src=\"https://media.graphassets.com/DsijsS3EQcyX5Te05Nn0\" alt=\"childpose (1).JPG\" title=\"childpose (1).JPG\" width=\"5080\" height=\"3388\" /><ul><li><div><p>Start on your hands and knees, then lower your hips back toward your heels</p></div></li><li><div><p>Extend your arms forward and rest your forehead on the ground</p></div></li><li><div><p>Relax your entire body and take deep breaths</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>8. Pigeon Pose (Eka Pada Rajakapotasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\"Pigeon Pose (Eka Pada Rajakapotasana)\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, then bring your right knee forward and place it behind your right wrist</p></div></li><li><div><p>Slide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat</p></div></li><li><div><p>Fold forward over your right leg and rest your forearms and forehead on the ground</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>9. Garland Pose (Malasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Zkq5tjfQGGBWoTWnhh85\" alt=\"Garland Pose (Malasana)\" title=\"yogisquat (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet slightly wider than hip-distance apart, with your toes turned out</p></div></li><li><div><p>Lower your hips down toward the ground, keeping your heels on the ground</p></div></li><li><div><p>Bring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch</p></div></li><li><div><p>Lengthen through your spine and gaze forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>10. Bridge Pose (Setu Bandha Sarvangasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your knees bent and your feet hip-distance apart</p></div></li><li><div><p>Press your feet and arms into the ground to lift your hips up toward the ceiling</p></div></li><li><div><p>Keep your thighs and feet parallel to each other, and clasp your hands together underneath your body</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)</h3><img src=\"https://media.graphassets.com/resize=width:1048,height:540/YRlwwgCgQg2EibcWhxgs\" alt=\"Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\" title=\"Screenshot 2023-03-30 at 12.58.38 PM.png\" width=\"1048\" height=\"540\" /><ul><li><div><p>Lie on your back with your legs extended</p></div></li><li><div><p>Bend your right knee and bring your right foot toward your buttocks</p></div></li><li><div><p>Loop a strap around the ball of your right foot and hold onto the strap with both hands</p></div></li><li><div><p>Straighten your right leg up toward the ceiling, keeping your left leg extended and grounded</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)</h3><img src=\"https://media.graphassets.com/resize=width:822,height:584/9ypPNWuGRaa7Et84HnJe\" alt=\"Half Lord of the Fishes Pose (Ardha Matsyendrasana)\" title=\"Screenshot 2023-03-30 at 1.00.09 PM.png\" width=\"822\" height=\"584\" /><ul><li><div><p>Sit on the ground with your legs extended in front of you</p></div></li><li><div><p>Bend your right knee and place your right foot on the ground outside your left knee</p></div></li><li><div><p>Wrap your left arm around your right knee and place your right hand on the ground behind you</p></div></li><li><div><p>Twist your torso to the right, gazing over your right shoulder</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>13. Corpse Pose (Savasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your legs extended and your arms at your sides</p></div></li><li><div><p>Close your eyes and take deep, slow breaths</p></div></li><li><div><p>Relax your entire body and allow your mind to become still</p></div></li><li><div><p>Hold for several minutes and slowly come out of the pose.<br></p></div></li></ul><h2>Yoga Practices for Knee Pain Prevention</h2><p>In addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:</p><ul><li><div><p>Practice regularly to maintain strength and flexibility in the knee joint</p></div></li><li><div><p>Incorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs</p></div></li><li><div><p>Focus on proper alignment to reduce stress on the knee joint</p></div></li><li><div><p>Take breaks and listen to your body if you start to experience pain or discomfort</p></div></li></ul><h2>Yoga Therapy for Knee Pain</h2><p>In some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:</p><ul><li><div><p>Specific exercises to strengthen the muscles around the knee joint</p></div></li><li><div><p>Massage or stretching techniques to release tension and reduce inflammation</p></div></li><li><div><p>Mind-body practices like meditation or visualization to manage stress and pain<br></p></div></li></ul><h2><strong>Frequently Asked Questions about Yoga for Knee Pain in Women</strong><br></h2><p><strong>Is yoga good for painful knees?</strong></p><p>Yes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.</p><p><br></p><p><strong>Which yoga poses reduce knee pain?</strong></p><p>There are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.</p><p><br></p><p><strong>Can Vajrasana cure knee pain?</strong></p><p>Vajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.</p><p><br></p><p><strong>What exercises are best for knee pain?</strong></p><p>In addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.</p>"},"category":["pain_management"]}]},{"status":"success","post":[{"id":"clfqjsj0q9qfw0ak0dq1qu8n6","slug":"yoga-for-increased-energy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"A Beginner's Guide to Yoga for Boosting Energy and Vitality","createdAt":"2023-03-27T08:09:05.351332+00:00","coverUrl":"pr9gbsgnpvrg1qwoaxer.jpg","content":{"text":"Feeling tired, unmotivated, and having trouble sleeping? These are just some of the symptoms of low or decreased energy levels. Experiencing a deficiency in energy can also cause difficulty focusing or concentrating, digestive issues, muscle weakness, mood swings, and slow your ability to heal from an injury.\\n\n\\nLow energy can also be a cyclical beast — physical movement is the best way to lift your energy levels but if you feel too tired and you’re having trouble motivating, exercise might be the last thing you want to do. This is how energy deficiencies worsen and it’s important to break the cycle in order to feel like yourself again.\\n\n\\nHow Yoga Gives You More Energy\\nIf you’re not in the mood for an energizing workout, yoga can help lift your spirits and get you moving again without the need for strenuous activity. Increasing energy with yoga is an excellent way to boost your overall wellness and vitality, since it offers a holistic approach that invigorates your entire being. When we practice yoga, we are not only moving our bodies, but we are also nourishing our mind and spirit.\\nYoga asanas (postures) work to stimulate and stretch your muscles, improve circulation to your organs, and increase the flow of oxygen throughout your body. This physical movement helps to release any physical tension that might be causing fatigue, leaving you feeling energized and rejuvenated.\\nYoga also incorporates mindfulness and self-awareness which can help to reduce stress and anxiety. When we are in a state of heightened anxiety our energy levels are often depleted, and yoga can help increase the release of endorphins in your body, which can result in feelings of calmness and wellbeing — leading to a natural increase in energy.\\nIf low energy is causing you to have trouble sleeping, a regular yoga practice can also help. By balancing your hormones and stress levels, yoga releases the kind of pent-up tension and anxiety that can ruin a good night’s sleep.\\nOverall, increasing energy with yoga is a great way to enhance your physical and mental wellbeing. It helps to reduce stress levels, improve sleep quality, and increase physical energy, leaving you feeling healthy, balanced, and revitalized. Yoga achieves this through enhancing muscle strength, endurance, and flexibility, which can result in a decrease in fatigue. Yoga can also improve the health of your cardiovascular system, which improves the way oxygen and nutrients move throughout your body, which can also increase energy levels.\\nAnd performing yoga poses isn’t the only way to lift your energy levels. Yogic breathing (pranayama) techniques can also help by reducing stress and improving mental clarity. Pranayama can actually help to quickly calm your nervous system, which can increase your oxygen supply and improve your overall vitality.\\n\n\\nYoga Poses for Increased Energy\\n\nAre you ready to lift your mind, body, and spirit with yoga? Try the poses below to revitalize your energy levels and provide a boost to your mood and overall well-being. If you’re unsure about the alignment for these poses, or if you’d like some professional guidance, try taking an online course at\\n MyYogaTeacher\\n or booking a private session with a certified yoga instructor.\\n\\n1. Sun Salutations Pose\\n\\nThis sequence is the keystone of any regular yoga practice, and there is a reason it is often practiced in the morning. The Sun Salutation sequence is specifically designed to get blood and oxygen moving throughout your body, and kickstart your energy levels for the day. \\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Warrior II Pose\\n\\nThis pose requires a strong, grounded stance, and through improving your circulation and respiration it will increase energy throughout your body.\\nFrom a standing position, step your right foot forward on the mat with your toes pointed forward and your right knee bent. Your left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n⁠\n\\n3. Chair Pose\\n\\nThis is another strengthening pose that builds on the heat and focus of your Sun Salutations and Warrior II practice.\\nStand in the center of your mat in Mountain pose. Inhale deep and raise your arms over your head slowly with each breath you take. With your legs about hip distance apart, exhale as you bend your knees as if you are sitting down onto a chair. Keep your spine straight and your core engaged, while maintaining a forward-facing gaze. Hold for 5-10 breaths.\n\n⁠\\n4. Tree Pose\\n\\nThis simple, balancing posture can do wonders for your energy levels. Tree pose engages the muscles in your core, back, legs, and pelvic bowl, and channels the flow of prana throughout your body.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\n⁠\n\\n5. Bridge Pose\\n\\n\nIf you’re feeling fatigued, Bridge pose might be the energetic lift you need. By releasing stress in your back, neck and shoulders, and strengthening your legs, this pose can improve your energy levels and help you destress at the same time.\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\nPranayama for Energy\\n\\nTry one of these simple breathing techniques to feel renewed, revitalized, and refreshed.\\nBhastrika or “Bellows Breath”\\nSit in Easy pose and gently inhale through your nose. When you exhale, force it out through your belly. Do this vigorously for 10 breaths. Once you’ve finished, take a long inhale, hold the breath, and then slowly exhale.\\n\\n2. Surya Bhedana or Solar Breath\\n\\nSit comfortably in Easy pose, and use the ring finger on your right hand to close your left nostril. Breathe in and out through your right nostril only about 10-20 times. When you are finished, remove your hand and allow yourself to breath normally through both nostrils.\\n","html":"<p>Feeling tired, unmotivated, and having trouble sleeping? These are just some of the symptoms of low or decreased energy levels. Experiencing a deficiency in energy can also cause difficulty focusing or concentrating, digestive issues, muscle weakness, mood swings, and slow your ability to heal from an injury.</p><p><br></p><p>Low energy can also be a cyclical beast — physical movement is the best way to lift your energy levels but if you feel too tired and you’re having trouble motivating, exercise might be the last thing you want to do. This is how energy deficiencies worsen and it’s important to break the cycle in order to feel like yourself again.</p><p><br></p><h2><strong>How Yoga Gives You More Energy</strong></h2><p>If you’re not in the mood for an energizing workout, yoga can help lift your spirits and get you moving again without the need for strenuous activity. Increasing energy with yoga is an excellent way to boost your overall wellness and vitality, since it offers a holistic approach that invigorates your entire being. When we practice yoga, we are not only moving our bodies, but we are also nourishing our mind and spirit.</p><p>Yoga asanas (postures) work to stimulate and stretch your muscles, improve circulation to your organs, and increase the flow of oxygen throughout your body. This physical movement helps to release any physical tension that might be causing fatigue, leaving you feeling energized and rejuvenated.</p><p>Yoga also incorporates mindfulness and self-awareness which can help to reduce stress and anxiety. When we are in a state of heightened anxiety our energy levels are often depleted, and yoga can help increase the release of endorphins in your body, which can result in feelings of calmness and wellbeing — leading to a natural increase in energy.</p><p>If low energy is causing you to have trouble sleeping, a regular yoga practice can also help. By balancing your hormones and stress levels, yoga releases the kind of pent-up tension and anxiety that can ruin a good night’s sleep.</p><p>Overall, increasing energy with yoga is a great way to enhance your physical and mental wellbeing. It helps to reduce stress levels, improve sleep quality, and increase physical energy, leaving you feeling healthy, balanced, and revitalized. Yoga achieves this through enhancing muscle strength, endurance, and flexibility, which can result in a decrease in fatigue. Yoga can also improve the health of your cardiovascular system, which improves the way oxygen and nutrients move throughout your body, which can also increase energy levels.</p><p>And performing yoga poses isn’t the only way to lift your energy levels. Yogic breathing (pranayama) techniques can also help by reducing stress and improving mental clarity. Pranayama can actually help to quickly calm your nervous system, which can increase your oxygen supply and improve your overall vitality.</p><p><br></p><h2><strong>Yoga Poses for Increased Energy</strong></h2><p><br>Are you ready to lift your mind, body, and spirit with yoga? Try the poses below to revitalize your energy levels and provide a boost to your mood and overall well-being. If you’re unsure about the alignment for these poses, or if you’d like some professional guidance, try taking an online course at<a target='_blank' title=\"https://myyogateacher.com\" href=\"https://myyogateacher.com\"><u> MyYogaTeacher</u></a> or booking a private session with a certified yoga instructor.</p><p></p><h3>1. Sun Salutations Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/7rhlrZ2CQaezywufNllr\" alt=\"Sun Salutations\" title=\"Sun Salutations.jpg\" width=\"7008\" height=\"4672\" /><p>This sequence is the keystone of any regular yoga practice, and there is a reason it is often practiced in the morning. The Sun Salutation sequence is specifically designed to get blood and oxygen moving throughout your body, and kickstart your energy levels for the day. </p><p>Start at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:</p><ul><li><div><p>Upward Salute</p></div></li><li><div><p>Standing Half-Forward Bend</p></div></li><li><div><p>Standing Forward Fold</p></div></li><li><div><p>Low Lunge (left foot forward)</p></div></li><li><div><p>Plank</p></div></li><li><div><p>Four-Limbed Staff pose</p></div></li><li><div><p>Upward Facing Dog or Cobra</p></div></li><li><div><p>Downward Facing Dog</p></div></li><li><div><p>Low Lunge (right foot forward)</p></div></li><li><div><p>Standing Half-Forward Bend</p></div></li><li><div><p>Standing Forward Fold</p></div></li><li><div><p>Upward Salute</p></div></li><li><div><p>Return to Mountain pose</p></div></li><li><div><p>Repeat</p></div></li></ul><p></p><h3>2. Warrior II Pose</h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>This pose requires a strong, grounded stance, and through improving your circulation and respiration it will increase energy throughout your body.</p><p>From a standing position, step your right foot forward on the mat with your toes pointed forward and your right knee bent. Your left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.<br><br></p><h3>3. Chair Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/tCom7bf1T7mQIF09u68k\" alt=\"Chair pose\" title=\"chair.JPG\" width=\"6000\" height=\"4000\" /><p>This is another strengthening pose that builds on the heat and focus of your Sun Salutations and Warrior II practice.</p><p>Stand in the center of your mat in Mountain pose. Inhale deep and raise your arms over your head slowly with each breath you take. With your legs about hip distance apart, exhale as you bend your knees as if you are sitting down onto a chair. Keep your spine straight and your core engaged, while maintaining a forward-facing gaze. Hold for 5-10 breaths.<br><br></p><h3>4. Tree Pose</h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree pose \" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>This simple, balancing posture can do wonders for your energy levels. Tree pose engages the muscles in your core, back, legs, and pelvic bowl, and channels the flow of prana throughout your body.</p><p>Stand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.<br><br></p><h3>5. Bridge Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge pose\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><p><br>If you’re feeling fatigued, Bridge pose might be the energetic lift you need. By releasing stress in your back, neck and shoulders, and strengthening your legs, this pose can improve your energy levels and help you destress at the same time.</p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p></p><h3><strong>Pranayama for Energy</strong></h3><p></p><p>Try one of these simple breathing techniques to feel renewed, revitalized, and refreshed.</p><ol><li><div><p><strong>Bhastrika or “Bellows Breath”</strong></p></div></li></ol><p>Sit in Easy pose and gently inhale through your nose. When you exhale, force it out through your belly. Do this vigorously for 10 breaths. Once you’ve finished, take a long inhale, hold the breath, and then slowly exhale.</p><p></p><p><strong>2. Surya Bhedana or Solar Breath</strong></p><p></p><p>Sit comfortably in Easy pose, and use the ring finger on your right hand to close your left nostril. Breathe in and out through your right nostril only about 10-20 times. When you are finished, remove your hand and allow yourself to breath normally through both nostrils.</p><p></p>"},"category":["yoga_teacher_training"]}]},{"status":"success","post":[{"id":"clf85l4cl78em0bkbhopd810t","slug":"yoga-to-overcome-addiction-and-bad-habits","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How Yoga Can Help Overcoming Addiction and Bad Habits","createdAt":"2023-03-14T11:11:33.953263+00:00","coverUrl":"nzclqzjeil5ts2kgfknk.jpg","content":{"text":"Are you struggling with addiction or bad habits that are holding you back from living your best life? You're not alone. Many people find themselves trapped in a cycle of self-destructive behavior that can be difficult to break free from. However, there is a powerful tool that can help you overcome these challenges and reclaim control of your life: Yoga.\\nYoga is more than just a physical exercise. It's a holistic practice that integrates body, mind, and spirit. Through the practice of yoga, you can develop greater self-awareness, cultivate mindfulness, and build resilience to overcome addiction and bad habits.\\nIn this article, we'll explore the ways in which yoga can help you overcome addiction and bad habits. We'll discuss the science behind how yoga affects the brain and body, as well as practical tips for incorporating yoga into your daily routine. Whether you're new to yoga or have been practicing for years, you'll discover how this ancient practice can help you heal and transform your life. So let's dive in and explore the transformative power of yoga for overcoming addiction and bad habits.\\n\\nYoga as a mind-body practice:\\nYoga is a holistic practice that brings together the body, mind, and spirit. When it comes to addiction and bad habits, yoga can be especially helpful because it addresses both the physical and emotional aspects of the issue. By practicing yoga regularly, individuals can develop a greater awareness of their thoughts, emotions, and physical sensations. This increased awareness can help them identify the root causes of their addiction or bad habit and develop new coping strategies.\\n\\nMindfulness and self-awareness in yoga:\\nOne of the key benefits of yoga for addiction and bad habits is that it promotes mindfulness and self-awareness. By practicing yoga, individuals can learn to observe their thoughts and emotions without judgment. This can be incredibly helpful for those struggling with addiction or bad habits, as it can help them become more aware of their triggers and make more conscious decisions. Through yoga, individuals can cultivate a greater sense of self-awareness and learn to respond to their emotions in a healthy way.\\n\\nYoga as a coping mechanism:\\nAnother benefit of yoga for addiction and bad habits is that it can be a healthy and productive way to cope with stress, anxiety, and other difficult emotions. By practicing yoga, individuals can learn to manage their emotions in a positive way. This can be especially helpful for those who have relied on addictive behaviors as a way to cope with stress or negative emotions in the past.\\n\\nHow yoga can reduce stress and anxiety:\\nStress and anxiety are common triggers for addictive behaviors. Yoga has been shown to be an effective way to reduce stress and anxiety, which can make individuals more resilient and less likely to turn to addictive behaviors as a way to cope. By practicing yoga regularly, individuals can cultivate a sense of inner calm and develop healthier coping mechanisms.\\n\n\\nYoga as a way to improve physical health:\\nFinally, it's important to remember that addiction and bad habits can take a toll on physical health as well as mental health. Yoga is a great way to improve physical health, which can in turn support addiction and bad habit recovery. By practicing yoga, individuals can improve their flexibility, strength, and overall physical well-being.\\n\\nYoga Practices to Help Overcome Addiction and Bad Habits:\\nNow that we've explored the ways in which yoga can help with addiction and bad habits, let's dive into specific yoga practices that can be particularly beneficial.\\n\n\\n10 Yoga Asanas to Overcome Addiction and Bad Habits:\\nYoga asanas, or postures, can help individuals develop greater physical awareness and flexibility. This can be especially helpful for those who may have neglected their physical health due to addiction or bad habits. Certain asanas can also help individuals release tension and promote relaxation. Some asanas that can be particularly beneficial for addiction and bad habits include:\\n1.Tadasana (Mountain Pose)\\n\\nTadasana is a simple yet powerful yoga asana that can help you develop a sense of grounding and stability. This pose can help you overcome addictive tendencies by strengthening your willpower and focus.\\nTo practice Tadasana, stand with your feet hip-width apart and your arms by your sides. Press your feet into the ground and lift your spine towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose)\\n\\nAdho Mukha Svanasana is a popular yoga asana that can help you release tension and stress. This pose can help you overcome addictive tendencies by calming your mind and reducing anxiety.\\nTo practice Adho Mukha Svanasana, come onto your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Press your hands into the ground and lift your hips towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n3.Vrikshasana (Tree Pose)\\n\\nVrikshasana is a balancing yoga asana that can help you develop focus and concentration. This pose can help you overcome addictive tendencies by strengthening your willpower and self-discipline.\\nTo practice Vrikshasana, stand with your feet hip-width apart and your arms by your sides. Lift your right foot and place it on your left thigh. Press your hands into your heart and hold the pose for a few breaths. Repeat on the other side.\\n\\n4.Bhujangasana (Cobra Pose)\\n\\nBhujangasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by reducing anxiety and promoting relaxation.\\nTo practice Bhujangasana, lie on your stomach with your hands under your shoulders. Press your hands into the ground and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n5.Ustrasana (Camel Pose)\\n\\nUstrasana is a deep backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting self-acceptance and inner peace.\\nTo practice Ustrasana, kneel on the ground with your knees hip-width apart. Place your hands on your lower back and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n6.Virabhadrasana II (Warrior II Pose)\\n\\nVirabhadrasana II is a powerful standing pose that can help you develop strength and stamina. This pose can help you overcome addictive tendencies by boosting your confidence and self-esteem.\\nTo practice Virabhadrasana II, stand with your feet wide apart and your arms by your sides. Turn your right foot out to the side and bend your right knee. Extend your arms out to the sides and hold the pose for a few breaths. Repeat on the other side.\\n\\n7.Setu Bandhasana (Bridge Pose)\\n\\nSetu Bandhasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting relaxation and inner peace.\\nTo practice Setu Bandhasana, lie on your back with your knees bent and your feet hip-width apart. Lift your hips towards the ceiling and hold the pose for a few breaths.\\n\\n8.Dhanurasana (Bow Pose)\\n\\nDhanurasana is a backbend that can help you release tension and increase your energy levels. This pose can help you overcome addictive tendencies by promoting self-awareness and mindfulness.\\nTo practice Dhanurasana, lie on your stomach with your arms by your sides. Bend your knees and reach back to grab your ankles. Lift your chest and thighs off the ground and hold the pose for a few breaths.\\n\\n9.Paschimottanasana (Seated Forward Bend)\\n\\nPaschimottanasana is a forward bend that can help you release tension and calm your mind. This pose can help you overcome addictive tendencies by reducing stress and anxiety.\\nTo practice Paschimottanasana, sit on the ground with your legs extended in front of you. Reach forward and grab your feet or ankles. Fold forward and hold the pose for a few breaths.\\n\\n10.Savasana (Corpse Pose)\\n\\nSavasana is a relaxing pose that can help you release tension and promote deep relaxation. This pose can help you overcome addictive tendencies by promoting self-awareness and inner peace.\\nTo practice Savasana, lie on your back with your arms by your sides. Close your eyes and focus on your breath. Allow your body to completely relax and hold the pose for several minutes.\\n\\n\n\n\\nPranayama (breathing exercises) for addiction and bad habits:\\nPranayama, or breathing exercises, can be incredibly helpful for managing stress and anxiety, which are common triggers for addictive behaviors. By practicing pranayama, individuals can learn to regulate their breath and promote a sense of calm. Some pranayama techniques that can be particularly beneficial for addiction and bad habits include:\n\\n1. Alternate Nostril Breathing (Nadi Shodhana):\\n This technique involves breathing through alternate nostrils, which can help balance the nervous system and promote relaxation.\\n\n\\n2. Bhramari (Bee Breath):\\n This technique involves making a humming sound while exhaling, which can be incredibly calming and soothing.\\n\\nMeditation for addiction and bad habits:\\nMeditation is a powerful tool for cultivating mindfulness and self-awareness. By practicing meditation, individuals can learn to observe their thoughts and emotions without judgment, which can help them make more conscious decisions and develop healthier habits. Some meditation techniques that can be particularly beneficial for addiction and bad habits include:\\n\n\\n1.Body Scan Meditation:\\n This technique involves scanning the body from head to toe and noticing any sensations without judgment.\\n\n\\n2.Loving-Kindness Meditation: \\nThis technique involves directing loving-kindness and compassion towards oneself and others, which can be particularly helpful for those who struggle with self-criticism or negative self-talk.\\n\\nYoga Nidra for addiction and bad habits:\\nYoga Nidra, or yogic sleep, is a guided meditation technique that can be incredibly helpful for promoting relaxation and reducing stress. This technique involves lying down in a comfortable position and listening to a guided meditation. Yoga Nidra can be particularly beneficial for those who struggle with insomnia or difficulty sleeping due to addiction or bad habits.\\nBy incorporating these specific yoga practices into a regular yoga practice, individuals can develop greater self-awareness, manage stress and anxiety, and promote relaxation. Yoga for addiction and bad habits is a holistic approach to healing that can be incredibly powerful and transformative.\\n\n","html":"<p>Are you struggling with addiction or bad habits that are holding you back from living your best life? You&#39;re not alone. Many people find themselves trapped in a cycle of self-destructive behavior that can be difficult to break free from. However, there is a powerful tool that can help you overcome these challenges and reclaim control of your life: Yoga.</p><p>Yoga is more than just a physical exercise. It&#39;s a holistic practice that integrates body, mind, and spirit. Through the practice of yoga, you can develop greater self-awareness, cultivate mindfulness, and build resilience to overcome addiction and bad habits.</p><p>In this article, we&#39;ll explore the ways in which yoga can help you overcome addiction and bad habits. We&#39;ll discuss the science behind how yoga affects the brain and body, as well as practical tips for incorporating yoga into your daily routine. Whether you&#39;re new to yoga or have been practicing for years, you&#39;ll discover how this ancient practice can help you heal and transform your life. So let&#39;s dive in and explore the transformative power of yoga for overcoming addiction and bad habits.</p><p></p><h3><strong>Yoga as a mind-body practice:</strong></h3><p>Yoga is a holistic practice that brings together the body, mind, and spirit. When it comes to addiction and bad habits, yoga can be especially helpful because it addresses both the physical and emotional aspects of the issue. By practicing yoga regularly, individuals can develop a greater awareness of their thoughts, emotions, and physical sensations. This increased awareness can help them identify the root causes of their addiction or bad habit and develop new coping strategies.</p><p></p><h3><strong>Mindfulness and self-awareness in yoga:</strong></h3><p>One of the key benefits of yoga for addiction and bad habits is that it promotes mindfulness and self-awareness. By practicing yoga, individuals can learn to observe their thoughts and emotions without judgment. This can be incredibly helpful for those struggling with addiction or bad habits, as it can help them become more aware of their triggers and make more conscious decisions. Through yoga, individuals can cultivate a greater sense of self-awareness and learn to respond to their emotions in a healthy way.</p><p></p><h3><strong>Yoga as a coping mechanism:</strong></h3><p>Another benefit of yoga for addiction and bad habits is that it can be a healthy and productive way to cope with stress, anxiety, and other difficult emotions. By practicing yoga, individuals can learn to manage their emotions in a positive way. This can be especially helpful for those who have relied on addictive behaviors as a way to cope with stress or negative emotions in the past.</p><p></p><h3><strong>How yoga can reduce stress and anxiety:</strong></h3><p>Stress and anxiety are common triggers for addictive behaviors. Yoga has been shown to be an effective way to reduce stress and anxiety, which can make individuals more resilient and less likely to turn to addictive behaviors as a way to cope. By practicing yoga regularly, individuals can cultivate a sense of inner calm and develop healthier coping mechanisms.</p><h3><br><strong>Yoga as a way to improve physical health:</strong></h3><p>Finally, it&#39;s important to remember that addiction and bad habits can take a toll on physical health as well as mental health. Yoga is a great way to improve physical health, which can in turn support addiction and bad habit recovery. By practicing yoga, individuals can improve their flexibility, strength, and overall physical well-being.</p><p></p><h3><strong>Yoga Practices to Help Overcome Addiction and Bad Habits:</strong></h3><p>Now that we&#39;ve explored the ways in which yoga can help with addiction and bad habits, let&#39;s dive into specific yoga practices that can be particularly beneficial.</p><h3><br><strong>10 Yoga Asanas to Overcome Addiction and Bad Habits:</strong></h3><p>Yoga asanas, or postures, can help individuals develop greater physical awareness and flexibility. This can be especially helpful for those who may have neglected their physical health due to addiction or bad habits. Certain asanas can also help individuals release tension and promote relaxation. Some asanas that can be particularly beneficial for addiction and bad habits include:</p><p><strong>1.Tadasana (Mountain Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/DDLrsBZlSJGwmTmXnxEB\" alt=\"Tadasana \" title=\"moutain (2).jpg\" width=\"7008\" height=\"4672\" /><p>Tadasana is a simple yet powerful yoga asana that can help you develop a sense of grounding and stability. This pose can help you overcome addictive tendencies by strengthening your willpower and focus.</p><p>To practice Tadasana, stand with your feet hip-width apart and your arms by your sides. Press your feet into the ground and lift your spine towards the ceiling. Hold the pose for a few breaths and then release.</p><p></p><p><strong>2.Adho Mukha Svanasana (Downward-Facing Dog Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/Rc2145EaRqyE7bdNZgvo\" alt=\"Adho Mukha Svanasana \" title=\"downdog (2).jpg\" width=\"6000\" height=\"4000\" /><p>Adho Mukha Svanasana is a popular yoga asana that can help you release tension and stress. This pose can help you overcome addictive tendencies by calming your mind and reducing anxiety.</p><p>To practice Adho Mukha Svanasana, come onto your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Press your hands into the ground and lift your hips towards the ceiling. Hold the pose for a few breaths and then release.</p><p></p><p><strong>3.Vrikshasana (Tree Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/DxeSSNd0RKePU1hVuC2j\" alt=\"Vrikshasana\" title=\"tree.jpg\" width=\"7008\" height=\"4672\" /><p>Vrikshasana is a balancing yoga asana that can help you develop focus and concentration. This pose can help you overcome addictive tendencies by strengthening your willpower and self-discipline.</p><p>To practice Vrikshasana, stand with your feet hip-width apart and your arms by your sides. Lift your right foot and place it on your left thigh. Press your hands into your heart and hold the pose for a few breaths. Repeat on the other side.</p><p></p><p><strong>4.Bhujangasana (Cobra Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/qjJvEE8FRwyJMsrkncAh\" alt=\"Bhujangasana\" title=\"cobra (1).JPG\" width=\"4976\" height=\"3318\" /><p>Bhujangasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by reducing anxiety and promoting relaxation.</p><p>To practice Bhujangasana, lie on your stomach with your hands under your shoulders. Press your hands into the ground and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.</p><p></p><p><strong>5.Ustrasana (Camel Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/YukPQLYQbylcd3KWCBmQ\" alt=\"Ustrasana \" title=\"Camel Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Ustrasana is a deep backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting self-acceptance and inner peace.</p><p>To practice Ustrasana, kneel on the ground with your knees hip-width apart. Place your hands on your lower back and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.</p><p></p><p><strong>6.Virabhadrasana II (Warrior II Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/utH8l2zTS241izvdkQv5\" alt=\"Virabhadrasana II \" title=\"warrior2 (1).jpg\" width=\"4787\" height=\"3215\" /><p>Virabhadrasana II is a powerful standing pose that can help you develop strength and stamina. This pose can help you overcome addictive tendencies by boosting your confidence and self-esteem.</p><p>To practice Virabhadrasana II, stand with your feet wide apart and your arms by your sides. Turn your right foot out to the side and bend your right knee. Extend your arms out to the sides and hold the pose for a few breaths. Repeat on the other side.</p><p></p><p><strong>7.Setu Bandhasana (Bridge Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" alt=\"Setu Bandhasana\" title=\"bridge (2).jpg\" width=\"6000\" height=\"4000\" /><p>Setu Bandhasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting relaxation and inner peace.</p><p>To practice Setu Bandhasana, lie on your back with your knees bent and your feet hip-width apart. Lift your hips towards the ceiling and hold the pose for a few breaths.</p><p></p><p><strong>8.Dhanurasana (Bow Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:3936,height:2624/mQVyoTjSheLgNr3jcu7L\" alt=\"Dhanurasana\" title=\"bow.JPG\" width=\"3936\" height=\"2624\" /><p>Dhanurasana is a backbend that can help you release tension and increase your energy levels. This pose can help you overcome addictive tendencies by promoting self-awareness and mindfulness.</p><p>To practice Dhanurasana, lie on your stomach with your arms by your sides. Bend your knees and reach back to grab your ankles. Lift your chest and thighs off the ground and hold the pose for a few breaths.</p><p></p><p><strong>9.Paschimottanasana (Seated Forward Bend)</strong></p><img src=\"https://media.graphassets.com/resize=width:5172,height:3448/EXZugq7RSyp8ZaH6RkQQ\" alt=\"Paschimottanasana \" title=\"6 (3).jpg\" width=\"5172\" height=\"3448\" /><p>Paschimottanasana is a forward bend that can help you release tension and calm your mind. This pose can help you overcome addictive tendencies by reducing stress and anxiety.</p><p>To practice Paschimottanasana, sit on the ground with your legs extended in front of you. Reach forward and grab your feet or ankles. Fold forward and hold the pose for a few breaths.</p><p></p><p><strong>10.Savasana (Corpse Pose)</strong></p><img src=\"https://media.graphassets.com/resize=width:5310,height:3540/azfC4UITTZS9ATseKDwm\" alt=\"Savasana\" title=\"5 (2).jpg\" width=\"5310\" height=\"3540\" /><p>Savasana is a relaxing pose that can help you release tension and promote deep relaxation. This pose can help you overcome addictive tendencies by promoting self-awareness and inner peace.</p><p>To practice Savasana, lie on your back with your arms by your sides. Close your eyes and focus on your breath. Allow your body to completely relax and hold the pose for several minutes.</p><p></p><p><br><br></p><h3><strong>Pranayama (breathing exercises) for addiction and bad habits:</strong></h3><p>Pranayama, or breathing exercises, can be incredibly helpful for managing stress and anxiety, which are common triggers for addictive behaviors. By practicing pranayama, individuals can learn to regulate their breath and promote a sense of calm. Some pranayama techniques that can be particularly beneficial for addiction and bad habits include:<br></p><p><strong>1. Alternate Nostril Breathing (Nadi Shodhana):</strong> This technique involves breathing through alternate nostrils, which can help balance the nervous system and promote relaxation.</p><p><br><strong>2. Bhramari (Bee Breath):</strong> This technique involves making a humming sound while exhaling, which can be incredibly calming and soothing.</p><p></p><h3><strong>Meditation for addiction and bad habits:</strong></h3><p>Meditation is a powerful tool for cultivating mindfulness and self-awareness. By practicing meditation, individuals can learn to observe their thoughts and emotions without judgment, which can help them make more conscious decisions and develop healthier habits. Some meditation techniques that can be particularly beneficial for addiction and bad habits include:</p><p><br><strong>1.Body Scan Meditation:</strong> This technique involves scanning the body from head to toe and noticing any sensations without judgment.</p><p><br><strong>2.Loving-Kindness Meditation: </strong>This technique involves directing loving-kindness and compassion towards oneself and others, which can be particularly helpful for those who struggle with self-criticism or negative self-talk.</p><p></p><h3><strong>Yoga Nidra for addiction and bad habits:</strong></h3><p>Yoga Nidra, or yogic sleep, is a guided meditation technique that can be incredibly helpful for promoting relaxation and reducing stress. This technique involves lying down in a comfortable position and listening to a guided meditation. Yoga Nidra can be particularly beneficial for those who struggle with insomnia or difficulty sleeping due to addiction or bad habits.</p><p>By incorporating these specific yoga practices into a regular yoga practice, individuals can develop greater self-awareness, manage stress and anxiety, and promote relaxation. Yoga for addiction and bad habits is a holistic approach to healing that can be incredibly powerful and transformative.</p><p><br></p>"},"category":["mental_health"]}]},{"status":"success","post":[{"id":"clf6jkhsmy3bl0ak7nevjedbo","slug":"yoga-for-cyclists","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Strengthen Your Cycling Practice with These 10 Essential Yoga Poses","createdAt":"2023-03-13T08:07:26.994932+00:00","coverUrl":"r6u5ncsafm93cnw8uyya.jpg","content":{"text":"Cycling is a sport that can give you a full body workout, and whether you’re recovering from a long ride or looking to elevate your ability to a new level, yoga can help compliment your days on the bike.\\nBoth indoor and outdoor cycling works your glutes, hamstrings, quads, calves and core muscles. Yoga for cycling focuses on stretching and strengthening those muscles for better performance and faster recovery. \\nKeep in mind, alignment is the most important part of each pose. It’s more beneficial to hold each pose correctly than for a lengthy period of time. So, if you’re just starting out with yoga, take it easy on yourself, pay attention to how your body feels, and work on achieving the right alignment for each posture before you progress to longer holds.\\nThe following are poses you can practice at home in the comfort of your own living room. For extra guidance and support, you can also try working with one of our online instructors at \\nMyYogaTeacher.\\n\\nReady to get started?\\n\\n10 Yoga Poses for Cycling\\n1.Cat-Cow Pose\\n\\nThis simple exercise increases mobility in your spine and torso, and gives your core and lower back muscles a stretch — after miles on the bike it’s a welcome cool down.\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n2. Downward Facing Dog Pose\\n\\nDownward Facing Dog efficiently stretches your calves and hamstrings, lengthening the muscles after long periods of contraction on the bike. It’s also a great position for stretching your lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n3. Bridge Pose\\n\\nThis is a pose that stretches and strengthens your muscles at the same time. While stretching your hips and core, Bridge pose strengthens your knees and quads.\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\n\\n4. Plank Pose\\n\\nCycling requires a strong and healthy core. With regular practice of Plank pose, you’ll help your body endure long hours on the bike with decreased soreness.\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n5. Triangle Pose\\n\\nBecause cycling is so taxing for your legs, there is no such thing as too many leg stretching poses. Triangle stretches your hamstrings, glutes, hips and calves, as well as the sides of your torso.\\nFrom a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.\\n\n\\n6. Seated Forward Fold Pose\\n\\nAnother great pose for deeply stretching your lower back, hamstrings and calves, Seated Forward Fold can also be adjusted if you have particularly tight hamstrings. If it feels too intense, try bending your knees and only lowering your torso halfway down.\\nSit on your mat with your legs extended in front of you and your hands resting on your thighs. As you inhale, open your chest and straighten your spine. On your next exhale, bend at the waist, bringing your chest toward your thighs while maintaining a straight spine. Once you’ve lowered about halfway down, allow your spine to round and continue until your forehead touches your knees. Grasp your feet with your hands or you can hook your index and ring fingers around your big toes. Hold this pose for 1-2 minutes.\\n\n\\n6. Locust Pose\\n\\nThis is another pose that performs double-duty. It stretches your abdominal muscles while strengthening your back and shoulders for better endurance on the bike.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\n\\n7. Sphinx Pose\\n\\nAfter so many hours hunched over the bike, it’s important to practice a few stretches that bend your spine and torso in the opposite direction. Sphinx pose increases your spinal mobility and stretches your abdominal muscles.\\nStart by laying on your mat with your belly facing down. Place your palms on the floor next to you, with your elbows under your shoulders, gently lift your upper body. Your legs should be extended straight back behind you as you hold this pose that resembles the Egyptian Sphinx statue. Open your chest and keep your chin level with the floor, with your gaze facing forward. Hold the pose for 1-2 minutes, or longer if you feel comfortable.\\n\n\\n8. Fixed Angle Pose\\n\\nIf you spend a lot of time on the bike, you might have tight hip abductor muscles. Fixed Angle pose, or commonly known as “Cobbler’s pose” stretches your hips and lower back muscles to relieve sore muscles after long rides.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\n\\n9. Supine Figure Four Pose\\n\\nDo you have sore glutes and hips after your rides? This simple stretch can relieve tight glutes and hip abductors.\\nStart by laying down with your back on the floor with both knees bent. Cross your right ankle over your left knee, resembling the shape of a figure four. Place your left hand around your left knee, and thread your right hand through the opening to clasp your hands together around your knee. Inhale, and as you exhale, pull your left knee toward your chest as far as you feel comfortable, and hold for 30-60 seconds. Repeat on the other side.\\n\n\\n10. Pigeon Pose\\n\\n\nThis pose also deeply stretches your quads and hip abductors. It’s also a great pose to release tension and de-stress.\\nStart in Downward Facing Dog. Lift your left leg up behind you, and swing it forward while lowering yourself to the mat. Your left leg should sit bent in front of you with your shin resting on the mat and your right leg extended behind you. With your palms on the floor at your sides for support, inhale and lift your chest. As you exhale, begin to bend forward, rounding your spine as your lower your torso over your left quad. Lower yourself as far as you feel capable, while keeping your hips squared toward the front of your mat. Once your forehead reaches the mat or an otherwise comfortable location, hold this pose for 2-3 minutes. Repeat on the other side.","html":"<p>Cycling is a sport that can give you a full body workout, and whether you’re recovering from a long ride or looking to elevate your ability to a new level, yoga can help compliment your days on the bike.</p><p>Both indoor and outdoor cycling works your glutes, hamstrings, quads, calves and core muscles. Yoga for cycling focuses on stretching and strengthening those muscles for better performance and faster recovery. </p><p>Keep in mind, alignment is the most important part of each pose. It’s more beneficial to hold each pose correctly than for a lengthy period of time. So, if you’re just starting out with yoga, take it easy on yourself, pay attention to how your body feels, and work on achieving the right alignment for each posture before you progress to longer holds.</p><p>The following are poses you can practice at home in the comfort of your own living room. For extra guidance and support, you can also try working with one of our online instructors at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher.</u></a></p><p>Ready to get started?</p><p></p><h2><strong>10 Yoga Poses for Cycling</strong></h2><h3>1.Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>This simple exercise increases mobility in your spine and torso, and gives your core and lower back muscles a stretch — after miles on the bike it’s a welcome cool down.</p><p>Start with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>2. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/C4roZ1KbQVq2mIzpAG3E\" alt=\"Downward Facing Dog\" title=\"downdog (1).jpg\" width=\"6000\" height=\"4000\" /><p>Downward Facing Dog efficiently stretches your calves and hamstrings, lengthening the muscles after long periods of contraction on the bike. It’s also a great position for stretching your lower back.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>3. Bridge Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/Nwr4FI2mTSGnSH4RqgeX\" alt=\"Bridge pose\" title=\"Bridge pose_1 (1).JPG\" width=\"6000\" height=\"4000\" /><p>This is a pose that stretches and strengthens your muscles at the same time. While stretching your hips and core, Bridge pose strengthens your knees and quads.</p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p><br></p><h3>4. Plank Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/JbgL9Q2RnKqwi7Xn7BY8\" alt=\"Plank pose\" title=\"Plank.jpg\" width=\"6024\" height=\"4024\" /><p>Cycling requires a strong and healthy core. With regular practice of Plank pose, you’ll help your body endure long hours on the bike with decreased soreness.</p><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p><br></p><h3>5. Triangle Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\" alt=\"Triangle pose\" title=\"Triangle.JPG\" width=\"6000\" height=\"4000\" /><p>Because cycling is so taxing for your legs, there is no such thing as too many leg stretching poses. Triangle stretches your hamstrings, glutes, hips and calves, as well as the sides of your torso.</p><p>From a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.</p><p><br></p><h3>6. Seated Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/nXs6B6IDQAyLiiSN4xMV\" alt=\"Seated Forward Fold\" title=\"setedff.jpg\" width=\"7008\" height=\"4672\" /><p>Another great pose for deeply stretching your lower back, hamstrings and calves, Seated Forward Fold can also be adjusted if you have particularly tight hamstrings. If it feels too intense, try bending your knees and only lowering your torso halfway down.</p><p>Sit on your mat with your legs extended in front of you and your hands resting on your thighs. As you inhale, open your chest and straighten your spine. On your next exhale, bend at the waist, bringing your chest toward your thighs while maintaining a straight spine. Once you’ve lowered about halfway down, allow your spine to round and continue until your forehead touches your knees. Grasp your feet with your hands or you can hook your index and ring fingers around your big toes. Hold this pose for 1-2 minutes.</p><p><br></p><h3>6. Locust Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/T77SIRx2QNmNJ730KpiJ\" alt=\"Locust Pose\" title=\"Locust.jpg\" width=\"6024\" height=\"4024\" /><p>This is another pose that performs double-duty. It stretches your abdominal muscles while strengthening your back and shoulders for better endurance on the bike.</p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.</p><p><br></p><h3>7. Sphinx Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/9kkkHReiQTiW638jGykb\" alt=\"Sphinx Pose\" title=\"Cobra.jpg\" width=\"6024\" height=\"4024\" /><p>After so many hours hunched over the bike, it’s important to practice a few stretches that bend your spine and torso in the opposite direction. Sphinx pose increases your spinal mobility and stretches your abdominal muscles.</p><p>Start by laying on your mat with your belly facing down. Place your palms on the floor next to you, with your elbows under your shoulders, gently lift your upper body. Your legs should be extended straight back behind you as you hold this pose that resembles the Egyptian Sphinx statue. Open your chest and keep your chin level with the floor, with your gaze facing forward. Hold the pose for 1-2 minutes, or longer if you feel comfortable.</p><p><br></p><h3>8. Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:964,height:638/h6uQ0MsVTwiRfIOKPAit\" alt=\" Fixed Angle pose\" title=\"Screenshot 2023-03-13 at 1.15.39 PM.png\" width=\"964\" height=\"638\" /><p>If you spend a lot of time on the bike, you might have tight hip abductor muscles. Fixed Angle pose, or commonly known as “Cobbler’s pose” stretches your hips and lower back muscles to relieve sore muscles after long rides.</p><p>Sit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.</p><p><br></p><h3>9. Supine Figure Four Pose</h3><img src=\"https://media.graphassets.com/resize=width:1136,height:704/GNlKzxYKSA6PC5dITLGy\" alt=\"Supine Figure Four Pose\" title=\"Screenshot 2023-03-13 at 1.17.12 PM.png\" width=\"1136\" height=\"704\" /><p>Do you have sore glutes and hips after your rides? This simple stretch can relieve tight glutes and hip abductors.</p><p>Start by laying down with your back on the floor with both knees bent. Cross your right ankle over your left knee, resembling the shape of a figure four. Place your left hand around your left knee, and thread your right hand through the opening to clasp your hands together around your knee. Inhale, and as you exhale, pull your left knee toward your chest as far as you feel comfortable, and hold for 30-60 seconds. Repeat on the other side.</p><p><br></p><h3>10. Pigeon Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\" Pigeon pose\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><p><br>This pose also deeply stretches your quads and hip abductors. It’s also a great pose to release tension and de-stress.</p><p>Start in Downward Facing Dog. Lift your left leg up behind you, and swing it forward while lowering yourself to the mat. Your left leg should sit bent in front of you with your shin resting on the mat and your right leg extended behind you. With your palms on the floor at your sides for support, inhale and lift your chest. As you exhale, begin to bend forward, rounding your spine as your lower your torso over your left quad. Lower yourself as far as you feel capable, while keeping your hips squared toward the front of your mat. Once your forehead reaches the mat or an otherwise comfortable location, hold this pose for 2-3 minutes. Repeat on the other side.</p>"},"category":[]}]}],"workshop":[],"slug_name":"setu-bandha-sarvangasana","asana_navigation":[{"link":"#main-title","section":"What is Setu Bandha Sarvangasana (Bridge Pose)?"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Setu Bandha Sarvangasana (Bridge Pose)"},{"link":"#how-to-practice","section":"What is Setu Bandha Sarvangasana (Bridge Pose)? Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"What is Setu Bandha Sarvangasana (Bridge Pose)? Workshops"},{"link":"#dhanurasana-articles","section":"What is Setu Bandha Sarvangasana (Bridge Pose)? 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