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Shavasana (or Mrtasana) is a beginner-friendly restorative yoga pose. Usually, this pose is performed at the end of every yoga routine to release any tension from the whole body.
Yoga practitioners like to close their eyes and focus on a deep rhythmic breathing pattern in the corpse pose practice; this enables the mind, body, and soul to find balance and rejuvenates the overall flow of Prana in the nervous system.
The name is derived from the Sanskrit term “the Sava,” which means "Corpse," and Asana, which means "Posture" or "Seat."
Whereas, Mrtasana is also derived from the Sanskrit word Mrta, which means "death."
In the first chapter's verse 32 of Hatha Yoga Pradipika (HYP), the corpse pose is mentioned as a 'lying down on your back posture.'
In this pose, the practitioner has only one objective: to mimic the dead body-like stillness while maintaining the consciousness of mind and breath.
Sanskrit Name: शवासन Pronunciation: Shuh-Vah-Sana
Pose Type: Relax and Restorative Also known as: Mrtasana, and Corpse Pose
Strengthens: None Stretches: None
Soothes the nervous system.
It helps to reduce high blood pressure.
Increases the flow of Prana in the blood.
Improves respiratory and cardiovascular functions.
Reduces symptoms of anxiety, stress, and depression.
Reduced levels of stress and anxiety help in reducing insomnia.
Reduces the effects of Vata Dosha (air element imbalance) on the body.
Avoid during migraines.
Avoid if lying down on the back is painful.
Avoid if the mind is distracted or unable to focus.
Avoid if faced with a recent spine/neck/back injury or surgery.
Avoid if a regular focused breathing pattern is hard to maintain.
Savasana is itself a resting pose, so there is generally no need for a warm-up or relaxation routine in order to prepare for the corpse pose.
Even the steps are very straightforward and all it requires is mindful breath awareness. So, let’s dig straight into the steps of Shavasana.
This pose might seem easy, but it’s one of the hardest poses to master because it involves the challenge of finding a deep state of relaxation—with the intention of letting go. This pose is one of the main reasons people practice yoga.
The following is a list of corpse pose steps:
Step 1- Sit on the mat in a comfortable position. Relax your neck, shoulders, and spine.
Step 2- Lie on your back, rest your hands on your chest, and extend your legs forward.
Step 3- Relax every part of your body and feel yourself being supported by the mat beneath you.
Step 4- Observe your body from head to toe, surrendering to the present moment.
Step 5- Notice all the places where your body makes contact with the mat and release any tension in your muscles.
Step 6- With each exhalation, imagine your body getting heavier and sinking deeper into the mat. Release everything into the floor.
Step 7- Stay in this position for as long as you feel comfortable or desired.
Step 8- To exit this corpse-like formation, exhale deeply and roll onto one side.
Step 9- With a few deep breaths on the side, place one hand on the floor, press your hands and lift the torso from the yoga mat.
Step 10- Slowly align your head straight. Sit in Padmasana for a few minutes and then release.
Deep Relaxation Technique or DRT is a breathing pattern that works best for Corpse Pose. It is a slow way of scanning the whole body for remaining stress points and releasing them by attaining coordination between breath and body.
Here is how you perform DRT while performing Shavasana:
Lying down in the Corpse position, completely relax and keep breathing normally for a few minutes here.
As you connect to a normal breathing pattern, try not to put a lot of pressure on any exhale or inhale motion.
Now, after 2-3 minutes, with an activated consciousness, scan your whole body from head to toe and try to release tension from each body part one by one.
Bring your awareness to the nostrils and feel the coolness and warmth of each inhale and exhale.
As you feel the breath, move your awareness from your toes to your waist and try to relax your whole lower body.
Move your awareness from the abdomen to the chest. Inhale deep and fill your abdomen with air, then exhale twice the size of inhaling.
Again, move your awareness up and open your chest for deeper breathing motion.
After a few seconds, slowly move your awareness towards your brain and close your eyes. Here, you can chant 4 to 5 rounds of AUM for a complete release of mental stress.
Now, feel the vibrations of your chant and observe whether your body feels relaxed or not. If not, you can repeat this cycle.
Performance Duration for Beginners: Hold the Corpse pose for 1 to 5 minutes.
Performance Duration for Advanced: Hold the Corpse pose for 10 to 20 minutes.
If you are a beginner at this practice, it’s good to stay aware of some key points before starting your yoga practice. The following are some important things to keep in mind while practicing Shavasana:
Don't arch your lower back: There should not be any gaps between your lower back and the ground while lying down on the yoga mat. This unnecessary gap can cause pressure and pain in the lower back.
So, make sure to tuck the abdomen inside towards the spine. When you engage the core, this arching problem no longer occurs.
Don't stress about your mindfulness: Many newbies start to feel stressed when they are asked to focus or be more conscious in the Corpse pose. As a beginner, it's too much. Just do what comes naturally.
Don't overthink it, or you won't be able to relax properly. Take guidance from a certified teacher while practicing Shavasana if you feel stressed.
Don’t let your mind wander: The human mind can be challenging to tame. Usually, when people with mental trauma or anxiety close their eyes, they find themselves lost in an infinite loop of memories.
To avoid this, start to feel your breath or add a loud mantra chant while relaxing in the corpse pose. Smile big with your eyes closed if your thoughts are too painful or if they increase feelings of stress even more.
If every time you lie down on the ground feels painful, certain Corpse Pose modifications can help you relax into this pose. Below listed are some Shavasana modifications you can try if you are a beginner:
Use pillows to elevate your upper body: If there is a gap between your lower back and the floor while lying down and you cannot engage the core properly, try putting a stack of folded blankets or cushions behind your lower back.
This propped variation of Shavasana will reduce the arching in the lower back, keeping it safe from unwanted pain. This will allow your chest muscles to open even further, making it easy to breathe even deeper without any obstruction.
This modified pose also works the best for pregnant women in their final trimester, easing pressure around the lower back and providing a deeper relaxation in leg muscles and spinal nerves.
Use a bolster under knee joints: Many practitioners over-engage the muscles and lock their joints. This can cause unnecessary pressure and pain in those areas post-practice. Remember that in Shavasana, it's advisable to keep the core muscles engaged but equally important to keep from locking your knee and ankle joints.
To avoid this, place a bolster pillow under your knees and let them bend. This posture will help keep your lower back tucked in and your knees safe from any joint pain.
Every yoga practitioner has varying abilities to perform the same yoga posture. Here are a few different types of variations you can try while performing the corpse pose.
Choose the variation that best fits your practice routine from the list mentioned below.
1. Pentacle Pose: In the simple Shavasana stance, stretch the arms and legs wide to the sides like a star formation on the yoga mat.
Make sure your breath is continuous and deep. The more you flex in this posture, the more relaxed your muscles will feel. Hold this pose for 5 to 10 minutes to release tension around your arms and legs.
2. Savasana Variation with Bent Legs: Also known as Constructive Rest Pose, this corpse pose variation is best suited for practitioners facing space issues between the lower back and ground while performing complete Shavasana.
The bent knees in corpse formation assist you in compressing the lower back further in the ground. This posture can be used as a gravitational pull to release the tension in the spine and lower back muscles. Also, it promotes good vertebrate alignment and the complete release of excess strain and stress.
3. Savasana Variation Elevated Legs:
In normal corpse posture, lift both legs upright towards the ceiling and add any supporting props like a gym ball, folded blankets, stacked pillows, or a chair in front of your hips to place your legs in a 90-degree angle.
Keep breathing at a normal pace and allow your upper body muscles to relax on the mat. Hold this pose here for as long as it feels comfortable. This is an excellent variation for women experiencing menstruation cramps, or people with pain around the knee joints.
Try the following level-up poses after the Corpse pose practice to improve your mental health, and enhance the physical release of tension.
The following are some advanced poses that will help your body and mind further release any remaining negative energy from deeper tissues within:
Level-Up Pose 1 - Supta Vrksasana (Supine Tree Pose)
Level-Up Pose 2 - Savasana Variation On the Side (Corpse Pose On The Side)
Level-Up Pose 3 - Advasana (Reverse Corpse Pose)
Supta Vrksasana (Supine Tree Pose)
Savasana Variation On the Side (Corpse Pose On The Side)
Advasana (Reverse Corpse Pose)
Below, we have listed some deep backbend yoga poses to enhance your yoga practice:
Balasana (Child's Pose)
Ananda Balasana (Happy Baby Pose)
Uttana Shishosana (Puppy Pose)
Kapotasana (Pigeon Pose)
Paschimottanasana (The Seated Forward Bend)
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{"loading":false,"asana_post":{"id":"clf82i7p4618d0ak790cwvv8q","title":"Shavasana (Corpse Pose)","whatIsTitle":"What is Shavasana (Corpse Pose)?","whatIsBody":{"text":"\\n\\nShavasana (or Mrtasana) is a beginner-friendly restorative yoga pose. Usually, this pose is performed at the end of every yoga routine to release any tension from the whole body. \\nYoga practitioners like to close their eyes and focus on a deep rhythmic breathing pattern in the corpse pose practice; this enables the mind, body, and soul to find balance and rejuvenates the overall flow of \\nPrana \\nin the nervous system. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5322,height:3548/YdbF7GqQIizirluPEmJc\" alt=\"Shavasana (Corpse Pose)\" title=\"Shavasana (Corpse Pose)\" width=\"600\" height=\"350\"><p>Shavasana (or Mrtasana) is a beginner-friendly restorative yoga pose. Usually, this pose is performed at the end of every yoga routine to release any tension from the whole body. </p><p>Yoga practitioners like to close their eyes and focus on a deep rhythmic breathing pattern in the corpse pose practice; this enables the mind, body, and soul to find balance and rejuvenates the overall flow of <em>Prana </em>in the nervous system. </p>"},"overview":{"text":"The name is derived from the Sanskrit term “the Sava,” which means \"Corpse,\" and Asana, which means \"Posture\" or \"Seat.\" \\nWhereas, \\nMrtasana\\n is also derived from the Sanskrit word \\nMrta\\n, which means \"death.\"\\nIn the first chapter's verse 32 of Hatha Yoga Pradipika (HYP), the corpse pose is mentioned as a 'lying down on your back posture.' \\nIn this pose, the practitioner has only one objective: to mimic the dead body-like stillness while maintaining the consciousness of mind and breath. \\nSanskrit Name:\\n शवासन \\nPronunciation:\\n \\nShuh-Vah-Sana\\nPose Type:\\n Relax and Restorative \\nAlso known as: \\nMrtasana, and Corpse Pose\\nStrengthens: \\nNone \\nStretches: \\nNone\\n\n\\nHealth Benefits of Shavasana\\nSoothes the nervous system. \\nIt helps to reduce high blood pressure. \\nIncreases the flow of \\nPrana \\nin the blood. \\nImproves respiratory and cardiovascular functions. \\nReduces symptoms of anxiety, stress, and depression.\\nReduced levels of stress and anxiety help in reducing insomnia. \\nReduces the effects of Vata Dosha (air element imbalance) on the body. \\n\\nWhen to Avoid Performing Shavasana \\nAvoid during migraines. \\nAvoid if lying down on the back is painful. \\nAvoid if the mind is distracted or unable to focus. \\nAvoid if faced with a recent spine/neck/back injury or surgery. \\nAvoid if a regular focused breathing pattern is hard to maintain. \\n","html":"<p>The name is derived from the Sanskrit term “the Sava,” which means "Corpse," and Asana, which means "Posture" or "Seat." </p><p>Whereas, <em>Mrtasana</em> is also derived from the Sanskrit word <em>Mrta</em>, which means "death."</p><p>In the first chapter's verse 32 of Hatha Yoga Pradipika (HYP), the corpse pose is mentioned as a 'lying down on your back posture.' </p><p>In this pose, the practitioner has only one objective: to mimic the dead body-like stillness while maintaining the consciousness of mind and breath. </p><p><strong>Sanskrit Name:</strong> शवासन <strong>Pronunciation:</strong> <em>Shuh-Vah-Sana</em></p><p><strong>Pose Type:</strong> Relax and Restorative <strong>Also known as: </strong>Mrtasana, and Corpse Pose</p><p><strong>Strengthens: </strong>None <strong>Stretches: </strong>None</p><h2><br><strong>Health Benefits of Shavasana</strong></h2><ul><li><div><p>Soothes the nervous system. </p></div></li><li><div><p>It helps to reduce high blood pressure. </p></div></li><li><div><p>Increases the flow of <em>Prana </em>in the blood. </p></div></li><li><div><p>Improves respiratory and cardiovascular functions. </p></div></li><li><div><p>Reduces symptoms of anxiety, stress, and depression.</p></div></li><li><div><p>Reduced levels of stress and anxiety help in reducing insomnia. </p></div></li><li><div><p>Reduces the effects of Vata Dosha (air element imbalance) on the body. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Shavasana </strong></h2><ul><li><div><p>Avoid during migraines. </p></div></li><li><div><p>Avoid if lying down on the back is painful. </p></div></li><li><div><p>Avoid if the mind is distracted or unable to focus. </p></div></li><li><div><p>Avoid if faced with a recent spine/neck/back injury or surgery. </p></div></li><li><div><p>Avoid if a regular focused breathing pattern is hard to maintain. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Shavasana (Corpse Pose)","howToDoBody":{"text":"Savasana is itself a resting pose, so there is generally no need for a warm-up or relaxation routine in order to prepare for the corpse pose. \\nEven the steps are very straightforward and all it requires is mindful breath awareness. So, let’s dig straight into the steps of Shavasana. \\n\\nPart 1: Step-by-Step Instructions to Perform Shavasana\\nThis pose might seem easy, but it’s one of the hardest poses to master because it involves the challenge of finding a deep state of relaxation—with the intention of letting go. This pose is one of the main reasons people practice yoga. \\n\nThe following is a list of corpse pose steps: \\nStep 1- \\nSit on the mat in a comfortable position. Relax your neck, shoulders, and spine. \\nStep 2- \\nLie on your back, rest your hands on your chest, and extend your legs forward. \\nStep 3- \\nRelax every part of your body and feel yourself being supported by the mat beneath you.\\nStep 4- \\n Observe your body from head to toe, surrendering to the present moment. \\nStep 5- \\nNotice all the places where your body makes contact with the mat and release any tension in your muscles. \\nStep 6- \\nWith each exhalation, imagine your body getting heavier and sinking deeper into the mat. Release everything into the floor. \\nStep 7- \\nStay in this position for as long as you feel comfortable or desired.\\nStep 8- \\nTo exit this corpse-like formation, exhale deeply and roll onto one side. \\nStep 9- \\nWith a few deep breaths on the side, place one hand on the floor, press your hands and lift the torso from the yoga mat. \\nStep 10- \\nSlowly align your head straight. Sit in Padmasana for a few minutes and then release. \\nBreath Awareness: \\n\\nDeep Relaxation Technique or DRT is a breathing pattern that works best for Corpse Pose. It is a slow way of scanning the whole body for remaining stress points and releasing them by attaining coordination between breath and body. \\nHere is how you perform DRT while performing Shavasana:\\nLying down in the Corpse position, completely relax and keep breathing normally for a few minutes here. \\nAs you connect to a normal breathing pattern, try not to put a lot of pressure on any exhale or inhale motion. \\nNow, after 2-3 minutes, with an activated consciousness, scan your whole body from head to toe and try to release tension from each body part one by one. \\nBring your awareness to the nostrils and feel the coolness and warmth of each inhale and exhale. \\nAs you feel the breath, move your awareness from your toes to your waist and try to relax your whole lower body. \\nMove your awareness from the abdomen to the chest. Inhale deep and fill your abdomen with air, then exhale twice the size of inhaling. \\nAgain, move your awareness up and open your chest for deeper breathing motion. \\nAfter a few seconds, slowly move your awareness towards your brain and close your eyes. Here, you can chant 4 to 5 rounds of AUM for a complete release of mental stress. \\nNow, feel the vibrations of your chant and observe whether your body feels relaxed or not. If not, you can repeat this cycle.\n\\nPerformance Duration for Beginners:\\n Hold the Corpse pose for 1 to 5 minutes. \\n\\nPerformance Duration for Advanced: \\nHold the Corpse pose for 10 to 20 minutes.\\n\\nPart 2: Things to Keep in Mind\\nIf you are a beginner at this practice, it’s good to stay aware of some key points before starting your yoga practice. The following are some important things to keep in mind while practicing Shavasana: \\n\\nDon't arch your lower back: \\nThere should not be any gaps between your lower back and the ground while lying down on the yoga mat. This unnecessary gap can cause pressure and pain in the lower back.\\nSo, make sure to tuck the abdomen inside towards the spine. When you engage the core, this arching problem no longer occurs.\\n\n\\nDon't stress about your mindfulness:\\n Many newbies start to feel stressed when they are asked to focus or be more conscious in the Corpse pose. As a beginner, it's too much. Just do what comes naturally. \\nDon't overthink it, or you won't be able to relax properly. Take guidance from a certified teacher while practicing Shavasana if you feel stressed. \\n\\nDon’t let your mind wander:\\n The human mind can be challenging to tame. Usually, when people with mental trauma or anxiety close their eyes, they find themselves lost in an infinite loop of memories. \\nTo avoid this, start to feel your breath or add a loud mantra chant while relaxing in the corpse pose. Smile big with your eyes closed if your thoughts are too painful or if they increase feelings of stress even more. \\n\n","html":"<p>Savasana is itself a resting pose, so there is generally no need for a warm-up or relaxation routine in order to prepare for the corpse pose. </p><p>Even the steps are very straightforward and all it requires is mindful breath awareness. So, let’s dig straight into the steps of Shavasana. </p><p></p><h3><strong>Part 1: Step-by-Step Instructions to Perform Shavasana</strong></h3><p>This pose might seem easy, but it’s one of the hardest poses to master because it involves the challenge of finding a deep state of relaxation—with the intention of letting go. This pose is one of the main reasons people practice yoga. </p><p><br>The following is a list of corpse pose steps: </p><p><strong>Step 1- </strong>Sit on the mat in a comfortable position. Relax your neck, shoulders, and spine. </p><p><strong>Step 2- </strong>Lie on your back, rest your hands on your chest, and extend your legs forward. </p><p><strong>Step 3- </strong>Relax every part of your body and feel yourself being supported by the mat beneath you.</p><p><strong>Step 4- </strong> Observe your body from head to toe, surrendering to the present moment. </p><p><strong>Step 5- </strong>Notice all the places where your body makes contact with the mat and release any tension in your muscles. </p><p><strong>Step 6- </strong>With each exhalation, imagine your body getting heavier and sinking deeper into the mat. Release everything into the floor. </p><p><strong>Step 7- </strong>Stay in this position for as long as you feel comfortable or desired.</p><p><strong>Step 8- </strong>To exit this corpse-like formation, exhale deeply and roll onto one side. </p><p><strong>Step 9- </strong>With a few deep breaths on the side, place one hand on the floor, press your hands and lift the torso from the yoga mat. </p><p><strong>Step 10- </strong>Slowly align your head straight. Sit in Padmasana for a few minutes and then release. </p><h3><strong>Breath Awareness: </strong></h3><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1600,height:900/rpIkO7YTS5qmhmDyHuJd\" alt=\"Breath Awareness\" title=\"Breath Awareness\" width=\"600\" height=\"350\"><p>Deep Relaxation Technique or DRT is a breathing pattern that works best for Corpse Pose. It is a slow way of scanning the whole body for remaining stress points and releasing them by attaining coordination between breath and body. </p><p>Here is how you perform DRT while performing Shavasana:</p><ul><li><div><p>Lying down in the Corpse position, completely relax and keep breathing normally for a few minutes here. </p></div></li></ul><ul><li><div><p>As you connect to a normal breathing pattern, try not to put a lot of pressure on any exhale or inhale motion. </p></div></li></ul><ul><li><div><p>Now, after 2-3 minutes, with an activated consciousness, scan your whole body from head to toe and try to release tension from each body part one by one. </p></div></li></ul><ul><li><div><p>Bring your awareness to the nostrils and feel the coolness and warmth of each inhale and exhale. </p></div></li></ul><ul><li><div><p>As you feel the breath, move your awareness from your toes to your waist and try to relax your whole lower body. </p></div></li></ul><ul><li><div><p>Move your awareness from the abdomen to the chest. Inhale deep and fill your abdomen with air, then exhale twice the size of inhaling. </p></div></li></ul><ul><li><div><p>Again, move your awareness up and open your chest for deeper breathing motion. </p></div></li></ul><ul><li><div><p>After a few seconds, slowly move your awareness towards your brain and close your eyes. Here, you can chant 4 to 5 rounds of AUM for a complete release of mental stress. </p></div></li></ul><ul><li><div><p>Now, feel the vibrations of your chant and observe whether your body feels relaxed or not. If not, you can repeat this cycle.<br></p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the Corpse pose for 1 to 5 minutes. </p><p></p><p><strong>Performance Duration for Advanced: </strong>Hold the Corpse pose for 10 to 20 minutes.</p><p></p><h3><strong>Part 2: Things to Keep in Mind</strong></h3><p>If you are a beginner at this practice, it’s good to stay aware of some key points before starting your yoga practice. The following are some important things to keep in mind while practicing Shavasana: </p><p></p><ul><li><div><p><strong>Don't arch your lower back: </strong>There should not be any gaps between your lower back and the ground while lying down on the yoga mat. This unnecessary gap can cause pressure and pain in the lower back.</p></div></li></ul><p>So, make sure to tuck the abdomen inside towards the spine. When you engage the core, this arching problem no longer occurs.</p><p><br></p><ul><li><div><p><strong>Don't stress about your mindfulness:</strong> Many newbies start to feel stressed when they are asked to focus or be more conscious in the Corpse pose. As a beginner, it's too much. Just do what comes naturally. </p></div></li></ul><p>Don't overthink it, or you won't be able to relax properly. Take guidance from a certified teacher while practicing Shavasana if you feel stressed. </p><p></p><ul><li><div><p><strong>Don’t let your mind wander:</strong> The human mind can be challenging to tame. Usually, when people with mental trauma or anxiety close their eyes, they find themselves lost in an infinite loop of memories. </p></div></li></ul><p>To avoid this, start to feel your breath or add a loud mantra chant while relaxing in the corpse pose. Smile big with your eyes closed if your thoughts are too painful or if they increase feelings of stress even more. </p><p><br></p>"},"modificationsAndPropsBody":{"text":"If every time you lie down on the ground feels painful, certain Corpse Pose modifications can help you relax into this pose. Below listed are some Shavasana modifications you can try if you are a beginner: \\n\\nUse pillows to elevate your upper body:\\n If there is a gap between your lower back and the floor while lying down and you cannot engage the core properly, try putting a stack of folded blankets or cushions behind your lower back. \\nThis propped variation of Shavasana will reduce the arching in the lower back, keeping it safe from unwanted pain. This will allow your chest muscles to open even further, making it easy to breathe even deeper without any obstruction. \\n\\nThis modified pose also works the best for pregnant women in their final trimester, easing pressure around the lower back and providing a deeper relaxation in leg muscles and spinal nerves. \\n\\nUse a bolster under knee joints:\\n Many practitioners over-engage the muscles and lock their joints. This can cause unnecessary pressure and pain in those areas post-practice. Remember that in Shavasana, it's advisable to keep the core muscles engaged but equally important to keep from locking your knee and ankle joints. \\n\\nTo avoid this, place a bolster pillow under your knees and let them bend. This posture will help keep your lower back tucked in and your knees safe from any joint pain. ","html":"<p>If every time you lie down on the ground feels painful, certain Corpse Pose modifications can help you relax into this pose. Below listed are some Shavasana modifications you can try if you are a beginner: </p><p></p><ul><li><div><p><strong>Use pillows to elevate your upper body:</strong> If there is a gap between your lower back and the floor while lying down and you cannot engage the core properly, try putting a stack of folded blankets or cushions behind your lower back. </p></div></li></ul><p>This propped variation of Shavasana will reduce the arching in the lower back, keeping it safe from unwanted pain. This will allow your chest muscles to open even further, making it easy to breathe even deeper without any obstruction. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1397,height:778/9IjuhDoNSYuOaiwG4dvF\" alt=\"Use pillows to elevate your upper body\" title=\"Use pillows to elevate your upper body\" width=\"600\" height=\"350\"><p>This modified pose also works the best for pregnant women in their final trimester, easing pressure around the lower back and providing a deeper relaxation in leg muscles and spinal nerves. </p><p></p><ul><li><div><p><strong>Use a bolster under knee joints:</strong> Many practitioners over-engage the muscles and lock their joints. This can cause unnecessary pressure and pain in those areas post-practice. Remember that in Shavasana, it's advisable to keep the core muscles engaged but equally important to keep from locking your knee and ankle joints. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/Ah8h7FBDSRCg6Uk1C1dP\" alt=\"Use a bolster under knee joints\" title=\"Use a bolster under knee joints\" width=\"600\" height=\"350\"><p>To avoid this, place a bolster pillow under your knees and let them bend. This posture will help keep your lower back tucked in and your knees safe from any joint pain. </p>"},"modificationsAndPropsTitle":"Shavasana Modifications and Props","variationsTitle":"Shavasana Variations to Consider","variationsBody":{"text":"Every yoga practitioner has varying abilities to perform the same yoga posture. Here are a few different types of variations you can try while performing the corpse pose. \\nChoose the variation that best fits your practice routine from the list mentioned below.\\n\\n1. Pentacle Pose:\\n In the simple Shavasana stance, stretch the arms and legs wide to the sides like a star formation on the yoga mat. \\n\\nMake sure your breath is continuous and deep. The more you flex in this posture, the more relaxed your muscles will feel. Hold this pose for 5 to 10 minutes to release tension around your arms and legs. \\n\n\\n2. Savasana Variation with Bent Legs:\\n Also known as Constructive Rest Pose, this corpse pose variation is best suited for practitioners facing space issues between the lower back and ground while performing complete Shavasana. \\n\\nThe bent knees in corpse formation assist you in compressing the lower back further in the ground. This posture can be used as a gravitational pull to release the tension in the spine and lower back muscles. Also, it promotes good vertebrate alignment and the complete release of excess strain and stress. \\n\\n3. Savasana Variation Elevated Legs: \\nIn normal corpse posture, lift both legs upright towards the ceiling and add any supporting props like a gym ball, folded blankets, stacked pillows, or a chair in front of your hips to place your legs in a 90-degree angle. \\n\\nKeep breathing at a normal pace and allow your upper body muscles to relax on the mat. Hold this pose here for as long as it feels comfortable. This is an excellent variation for women experiencing menstruation cramps, or people with pain around the knee joints. ","html":"<p>Every yoga practitioner has varying abilities to perform the same yoga posture. Here are a few different types of variations you can try while performing the corpse pose. </p><p>Choose the variation that best fits your practice routine from the list mentioned below.</p><p></p><p><strong>1. Pentacle Pose:</strong> In the simple Shavasana stance, stretch the arms and legs wide to the sides like a star formation on the yoga mat. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:683/oRc2oJkmQkGPYhAyfbhG\" alt=\"Pentacle Pose\" title=\"Pentacle Pose\" width=\"600\" height=\"350\"><p>Make sure your breath is continuous and deep. The more you flex in this posture, the more relaxed your muscles will feel. Hold this pose for 5 to 10 minutes to release tension around your arms and legs. </p><p><br><strong>2. Savasana Variation with Bent Legs:</strong> Also known as Constructive Rest Pose, this corpse pose variation is best suited for practitioners facing space issues between the lower back and ground while performing complete Shavasana. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:694,height:425/e5h1nVVZQQWdjsWVnPJG\" alt=\"Savasana Variation with Bent Legs\" title=\"Savasana Variation with Bent Legs\" width=\"600\" height=\"350\"><p>The bent knees in corpse formation assist you in compressing the lower back further in the ground. This posture can be used as a gravitational pull to release the tension in the spine and lower back muscles. Also, it promotes good vertebrate alignment and the complete release of excess strain and stress. </p><p></p><p><strong>3. Savasana Variation Elevated Legs: </strong></p><p>In normal corpse posture, lift both legs upright towards the ceiling and add any supporting props like a gym ball, folded blankets, stacked pillows, or a chair in front of your hips to place your legs in a 90-degree angle. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2346,height:1346/njX2jjuNSaPMZOkrOFpr\" alt=\"Savasana Variation Elevated Legs\" title=\"Savasana Variation Elevated Legs\" width=\"600\" height=\"350\"><p>Keep breathing at a normal pace and allow your upper body muscles to relax on the mat. Hold this pose here for as long as it feels comfortable. This is an excellent variation for women experiencing menstruation cramps, or people with pain around the knee joints. </p>"},"levelUpTitle":"Level-Up Poses After Shavasana for Advanced Yogis","similarTitle":"Similar Relax and Restorative Poses like Shavasana","similarBody":{"text":"Below, we have listed some deep backbend yoga poses to enhance your yoga practice: \\nBalasana (Child's Pose)\\nAnanda Balasana (Happy Baby Pose) \\nUttana Shishosana (Puppy Pose)\\nKapotasana (Pigeon Pose)\\nPaschimottanasana (The Seated Forward Bend)\\n","html":"<p>Below, we have listed some deep backbend yoga poses to enhance your yoga practice: </p><ol><li><div><p>Balasana (Child's Pose)</p></div></li><li><div><p>Ananda Balasana (Happy Baby Pose) </p></div></li><li><div><p>Uttana Shishosana (Puppy Pose)</p></div></li><li><div><p>Kapotasana (Pigeon Pose)</p></div></li><li><div><p>Paschimottanasana (The Seated Forward Bend)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Shavasana ","levelUpBody":{"text":"Try the following level-up poses after the Corpse pose practice to improve your mental health, and enhance the physical release of tension.\\nThe following are some advanced poses that will help your body and mind further release any remaining negative energy from deeper tissues within: \\nLevel-Up Pose 1 - \\nSupta Vrksasana (Supine Tree Pose)\\nLevel-Up Pose 2 - \\nSavasana Variation On the Side (Corpse Pose On The Side)\\nLevel-Up Pose 3\\n \\n- \\nAdvasana (Reverse Corpse Pose)\\n\\nSupta Vrksasana (Supine Tree Pose)\\n\\n\\n\n\\nSavasana Variation On the Side (Corpse Pose On The Side)\\n\\n\\nAdvasana (Reverse Corpse Pose)","html":"<p>Try the following level-up poses after the Corpse pose practice to improve your mental health, and enhance the physical release of tension.</p><p>The following are some advanced poses that will help your body and mind further release any remaining negative energy from deeper tissues within: </p><p><strong>Level-Up Pose 1 - </strong>Supta Vrksasana (Supine Tree Pose)</p><p><strong>Level-Up Pose 2 - </strong>Savasana Variation On the Side (Corpse Pose On The Side)</p><p><strong>Level-Up Pose 3</strong> <strong>- </strong>Advasana (Reverse Corpse Pose)</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:883,height:471/ghq54zAKS3y3OHcpSa4g\" alt=\"Supta Vrksasana (Supine Tree Pose)\" title=\"Supta Vrksasana (Supine Tree Pose)\" width=\"600\" height=\"350\"><p><em><strong>Supta Vrksasana (Supine Tree Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3826,height:2152/HiLYt7QDRp294RaDJaLD\" alt=\"Savasana Variation On the Side (Corpse Pose On The Side)\" title=\"Savasana Variation On the Side (Corpse Pose On The Side)\" width=\"600\" height=\"350\"><p><br><em><strong>Savasana Variation On the Side (Corpse Pose On The Side)</strong></em></p><p><em><strong></strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/k43ZzUSFTAue6D7KMFWF\" alt=\"10 (3).jpg\" title=\"10 (3).jpg\" width=\"600\" height=\"350\"><p><em><strong>Advasana (Reverse Corpse Pose)</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 Shavasana or the Corpse Pose. \n","breadcrumbName":"Shavasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":349,"UUID":"5e721b70-53c9-4b4e-834c-120a48317dd1","TagID":236,"Question":"What is the meaning of Shavasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Shavasana is a Sanskrit word meaning \"Corpse Pose,\" with the literal meaning of resting in a corpse-like posture. This is a total relaxation pose with some pranayama and meditation steps for more peaceful after-effects.</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">This yoga stance plays a preeminent role in the therapeutic yoga flow routine because every yoga session ends with a Savasana practice for cooling down the entire body. </span></p><p><br></p>","Position":1,"CreatedDate":"2023-03-14 05:58:36","ModifiedDate":"2023-03-14 05:58:36","Tags":null},{"ID":350,"UUID":"854a58da-3e6b-4e24-96cc-b12563694807","TagID":236,"Question":"What is the upright Shavasana pose?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Upright Shavasana refers to the position of your neck and spine when you are lying down on the ground in a corpse-like pose. So, while you lay back, make sure your core is engaged, and your lower back is connecting with the ground. </span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">First, move your neck slowly from side to side and then gradually settle down by stabilizing your neck upright in the center of your yoga mat. Again, make sure that your neck is sinking into the yoga mat and there are no gaps between the two. </span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-03-14 05:58:59","ModifiedDate":"2023-03-14 05:58:59","Tags":null},{"ID":351,"UUID":"05a4513e-a63b-4629-a30b-baed1d92bf8a","TagID":236,"Question":"What is the benefit of Shavasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The main health benefits of</span><strong style=\"color: rgb(14, 16, 26);\"> </strong><span style=\"color: rgb(14, 16, 26);\">Shavasana include deep relaxation in the muscles, improved mental stability, improved emotional strength, enhanced concentration, increased mindfulness, and expansion of breathing capabilities. </span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-14 05:59:18","ModifiedDate":"2023-03-14 05:59:18","Tags":null},{"ID":352,"UUID":"fb30a134-0902-4607-b4c6-eace22103bce","TagID":236,"Question":"Can beginners perform Shavasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The corpse pose is a resting pose for yogis of all levels. So, even if you're a newbie to yoga, you can easily practice Shavasana in your daily exercise routine as a beginner. </span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-14 06:00:25","ModifiedDate":"2023-03-14 06:00:25","Tags":null},{"ID":353,"UUID":"919be133-d9b8-4acb-bfda-41066932a753","TagID":236,"Question":"Is it spelled Shavasana or Savasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Shavasana is the most accurate pronunciation because 'Shava' is the Sanskrit word for Dead Body or Corpse. Whereas \"Sava\" has the same sound effect, but it's not the right word in Sanskrit terminology. </span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-03-14 06:00:51","ModifiedDate":"2023-03-14 06:00:51","Tags":null},{"ID":354,"UUID":"bef2b429-4396-4501-be4e-129649d243cd","TagID":236,"Question":"Why is Shavasana one of the most challenging poses?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">In yoga, the art of relaxation can be overwhelming due to the combination of breathwork and active mindfulness it requires. </span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">So, yes, it's a bit challenging to concentrate and calm your whole body as a newbie in Shavasana practice. But gradually, you can learn the techniques with proper guidance and execute this pose with ease. </span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-03-14 06:01:18","ModifiedDate":"2023-03-14 06:01:18","Tags":null}],"yoga_details":{"ID":236,"UUID":"505a6bd3-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Shavasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Shavasana","Description":"","Slug":"shavasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1678773386/asana/1_4.jpg","Tagline":"Shavasana is the state of deep rest & relaxation post-yoga practice","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Shavasana or the Corpse 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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Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance! Hatha is proven to fight signs of aging and help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath. It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n\nCheck out these three Hatha classes we love!\n\\nHatha for Beginners\\n\n\\nHatha Yoga Intermediate\\n\n\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this. Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! ","html":"<p>Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.</p><h2>First things first, What is Hatha Yoga?</h2><p>Hatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. </p><p>Styles of Hatha Yoga that we offer at <a target='_blank' title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\">MyYogaTeacher</a>:</p><ul><li><div>Hatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. </div></li></ul><ul><li><div>Hatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. </div></li></ul><h2>What are the benefits of a Hatha Yoga Practice?</h2><p>There are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance! Hatha is proven to fight signs of aging and help with joint or muscle pain and improve blood flow!</p><p>When you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. </p><p>Hatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath. It’s good for the body and the mind!</p><h3>Here are 10 tips to get you started with a Hatha Yoga Practice:</h3><ol><li><div><p>Know your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.</p></div></li><li><div><p>Be a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!<br><br>Check out these three Hatha classes we love!<br><a title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-for-beginner-level-by-abhishek\"><u>Hatha for Beginners</u></a><br><a target='_blank' title=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\" href=\"https://www.myyogateacher.com/group_classes/hatha-yoga-intermediate-level-by-shikha\"><u>Hatha Yoga Intermediate</u></a><br><a title=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\" href=\"https://www.myyogateacher.com/group_classes/hatha-vinyasa-intermediate-level-by-bharath\"><u>Hatha Vinyasa</u></a></p></div></li><li><div><p>Learn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is<a title=\"https://www.healthline.com/health/fitness-exercise/ujjayi-breathing#how-to-do-it\" href=\"https://www.healthline.com/health/fitness-exercise/ujjayi-breathing#how-to-do-it\"><u> Ujjayi breathing</u></a> otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. </p></div></li><li><div><p>Choose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.</p></div></li><li><div><p>Practice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. </p></div></li><li><div><p>Find a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this. Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!</p></div></li><li><div><p>Build a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. </p></div></li><li><div><p>Be benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out <a title=\"https://yogauonline.com/yoga-practice-tips-and-inspiration/ahimsa-use-yogic-principles-practice-nonviolence\" href=\"https://yogauonline.com/yoga-practice-tips-and-inspiration/ahimsa-use-yogic-principles-practice-nonviolence\"><u>this article</u></a> by Yogauonline</p></div></li><li><div><p>Read the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. <a title=\"https://en.wikipedia.org/wiki/Hatha_Yoga_Pradipika\" href=\"https://en.wikipedia.org/wiki/Hatha_Yoga_Pradipika\"><u>Hatha Yoga Pradipika </u></a>- a 15th century Sanskrit manual on the practice and style. <a title=\"https://en.wikipedia.org/wiki/Shiva_Samhita\" href=\"https://en.wikipedia.org/wiki/Shiva_Samhita\"><u>Siva Samhita</u></a> - from the hindu perspective breaking “yoga” the practice, down into five parts.</p></div></li><li><div><p>Track the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. </p></div></li></ol><h3>Five poses to get started with Hatha Yoga:</h3><h4>1. Childs Pose</h4><p>Focus on your third eye here. Move your head from right to left to massage your forehead.</p><img src=\"https://media.graphassets.com/resize=width:600,height:400/tfiXCn1ERgygRE3kPO4U\" alt=\"Childs Pose\" title=\"Childspose.jpg\" width=\"600\" height=\"400\" /><h4><br>2. Cat Pose</h4><p>Breath into your spine as you arch your back away from the floor. Relax your neck.</p><img src=\"https://media.graphassets.com/resize=width:600,height:400/OIrqGC3OQN2sef4eMZeO\" alt=\"Cat Pose\" title=\"Cat.jpg\" width=\"600\" height=\"400\" /><p></p><h4>3. Down Dog</h4><p>Focus on lengthening your heels into the floor and pushing your hips towards the back of the room. </p><img src=\"https://media.graphassets.com/resize=width:600,height:400/Ikk08ztXTba3H0JA5CIT\" alt=\"Down Dog Pose\" title=\"downdog.jpg\" width=\"600\" height=\"400\" /><p></p><h4>4. Forward Fold</h4><p>Surrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.</p><img src=\"https://media.graphassets.com/resize=width:600,height:400/94M7yUBXSk2qtA6rfiHI\" alt=\"Forward Fold\" title=\"Forwardfold.jpg\" width=\"600\" height=\"400\" /><p></p><h4>5. Savasana</h4><p>Relax your entire body into the ground. Release all the tension and slow your breath. </p><img src=\"https://media.graphassets.com/resize=width:600,height:400/qn2RUYaSQw6h5JwmSeyo\" alt=\"Savasana\" title=\"savasana.jpg\" width=\"600\" height=\"400\" /><p><br>Now that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. </p><p>Looking to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! <a target='_blank' title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\">MyYogaTeacher</a> has tons of options available to you! See you on your mat! </p>"},"category":["yoga_poses","yoga"]}]},{"status":"success","post":[{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent. Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n","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'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's why! </p><h3>1. Promotes Happiness</h3><p>We know your partner already gives you butterflies but on days you'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's body language and facial expressions. </p><h3>3. Improved Sex</h3><p>Yoga 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. </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 & 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'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'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'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'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'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'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'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> & join us for hundreds of classes, 1-on-1 sessions events and mor</p><p></p>"},"category":["emotional_health"]}]},{"status":"success","post":[{"id":"clgq7uky9voot0akaf4engsy5","slug":"yoga-for-asthma-treatment-and-lung-health","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"The Benefits of Yoga for Asthma Treatment and Lung Health","createdAt":"2023-04-21T07:14:28.110855+00:00","coverUrl":"kjv7u12ifool0880g1jc.jpg","content":{"text":"Do you or someone you know suffer from asthma? This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we'll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.\\n\\nUnderstanding Asthma and Traditional Treatment Options:\\nAsthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.\\n\\nBenefits of Yoga for Asthma Treatment and Lung Health:\\nYoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.\\n\n\\nEvidence Supporting Yoga as an Effective Treatment for Asthma:\\nClinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.\\n\n\\nBest Yoga Poses for Asthma Relief and Lung Health:\\n\\n1. Sukhasana (Easy Pose): \\n\\nSit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.\\n\\n2. Bhujangasana (Cobra Pose): \\n\\nLie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.\n\\n3. Matsyasana (Fish Pose):\\n \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.\\n\\n4. Marjaryasana-Bitilasana (Cat-Cow Pose): \\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 toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.\\n\\n5. Anjaneyasana (Low Lunge): \\n\\nStart in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.\n\\n6. Setu Bandhasana (Bridge Pose): \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.\n\\n7. Ardha Chandrasana (Half Moon Pose): \\n\\nStand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.\n\\n8. Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nStart on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.\\n\\n9. Paschimottanasana (Seated Forward Bend):\\n \\n\\nSit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.\\n\\n10. Shavasana (Corpse Pose): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath for 5-10 minutes, allowing your body to relax completely.\\nRemember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It's important to work with a qualified yoga instructor if you're new to yoga or have any health concerns.\n\\nBreathing exercises for asthma treatment and lung health:\\nBreathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:\\nDeep Breathing:\\n Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.\\nAlternate Nostril Breathing:\\n Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.\\nBellows Breath: \\nSit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.\\nLion's Breath:\\n Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a \"ha\" sound. Repeat for several breaths.\n\n\\nPrecautions and Tips for Practicing Yoga with Asthma:\\nIf you have asthma and are planning to practice yoga, it's important to take certain precautions and follow these tips to avoid triggering asthma symptoms:\\nConsult with your doctor before starting a yoga practice, especially if you have severe asthma.\\nChoose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.\\n\nAvoid practicing yoga during an asthma flare-up or when you're feeling short of breath.\\nPractice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.\\n\nUse props such as blocks, straps, and blankets to support your body and avoid overexertion.\\nPractice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.\\nAvoid holding your breath during yoga poses, and focus on breathing slowly and deeply.\\nUse a rescue inhaler before practicing yoga if prescribed by your doctor.\\nIf you're practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.\\nDon't push yourself too hard and take breaks as needed to avoid overexertion.\n\\nYoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!\n\n\\nFrequently Asked Questions:\\n\\nHow can yoga benefit asthma?\\nYoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.\\n\\nIs yoga effective in treating asthma?\\nYes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it's important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.\\n\\nHow do you keep your lungs healthy with asthma?\\nTo keep your lungs healthy with asthma, it's important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.\\n\\nWhich yoga is best for lungs?\\nThere are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it's important to work with a qualified yoga teacher to ensure that you're practicing safely and effectively.","html":"<p>Do you or someone you know suffer from asthma? This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we'll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.</p><p></p><h2><strong>Understanding Asthma and Traditional Treatment Options:</strong></h2><p>Asthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.</p><p></p><h2><strong>Benefits of Yoga for Asthma Treatment and Lung Health:</strong></h2><p>Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.</p><p><br></p><h2><strong>Evidence Supporting Yoga as an Effective Treatment for Asthma:</strong></h2><p>Clinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.</p><h2><br><strong>Best Yoga Poses for Asthma Relief and Lung Health:</strong></h2><p></p><h3><strong>1. Sukhasana (Easy Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:820,height:692/KB3k8gNnSYSfrAL5nlTe\" alt=\"Sukhasana (Easy Pose)\" title=\"Screenshot 2023-04-21 at 12.27.57 PM.png\" width=\"820\" height=\"692\" /><p>Sit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.</p><p></p><h3><strong>2. Bhujangasana (Cobra Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra Pose)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>Lie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>3. Matsyasana (Fish Pose):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Matsyasana (Fish Pose)\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.</p><p></p><h3><strong>4. Marjaryasana-Bitilasana (Cat-Cow Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Marjaryasana-Bitilasana (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 toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.</p><p></p><h3><strong>5. Anjaneyasana (Low Lunge): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Anjaneyasana (Low Lunge)\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Start in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>6. Setu Bandhasana (Bridge Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setu Bandhasana (Bridge Pose)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>7. Ardha Chandrasana (Half Moon Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3012,height:2012/lWXub8KFRCjmY3HxhHpP\" alt=\"Ardha Chandrasana (Half Moon Pose)\" title=\"Half Moon.jpg\" width=\"3012\" height=\"2012\" /><p>Stand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>8. Adho Mukha Svanasana (Downward-Facing Dog Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.</p><p></p><h3><strong>9. Paschimottanasana (Seated Forward Bend):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/rzy6plhbRpG4V7Y0wdY5\" alt=\"Paschimottanasana (Seated Forward Bend)\" title=\"seatedff.jpg\" width=\"3504\" height=\"2336\" /><p>Sit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.</p><p></p><h3><strong>10. Shavasana (Corpse Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Shavasana (Corpse Pose)\" 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 for 5-10 minutes, allowing your body to relax completely.</p><p>Remember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It's important to work with a qualified yoga instructor if you're new to yoga or have any health concerns.<br></p><h2><strong>Breathing exercises for asthma treatment and lung health:</strong></h2><p>Breathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:</p><p><strong>Deep Breathing:</strong> Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.</p><p><strong>Alternate Nostril Breathing:</strong> Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.</p><p><strong>Bellows Breath: </strong>Sit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.</p><p><strong>Lion's Breath:</strong> Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a "ha" sound. Repeat for several breaths.<br><br></p><h2><strong>Precautions and Tips for Practicing Yoga with Asthma:</strong></h2><p>If you have asthma and are planning to practice yoga, it's important to take certain precautions and follow these tips to avoid triggering asthma symptoms:</p><p>Consult with your doctor before starting a yoga practice, especially if you have severe asthma.</p><p>Choose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.</p><p><br>Avoid practicing yoga during an asthma flare-up or when you're feeling short of breath.</p><p>Practice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.</p><p><br>Use props such as blocks, straps, and blankets to support your body and avoid overexertion.</p><p>Practice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.</p><p>Avoid holding your breath during yoga poses, and focus on breathing slowly and deeply.</p><p>Use a rescue inhaler before practicing yoga if prescribed by your doctor.</p><p>If you're practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.</p><p>Don't push yourself too hard and take breaks as needed to avoid overexertion.<br></p><p>Yoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><p></p><h3><strong>How can yoga benefit asthma?</strong></h3><p>Yoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.</p><p></p><h3><strong>Is yoga effective in treating asthma?</strong></h3><p>Yes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it's important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.</p><p></p><h3><strong>How do you keep your lungs healthy with asthma?</strong></h3><p>To keep your lungs healthy with asthma, it's important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.</p><p></p><h3><strong>Which yoga is best for lungs?</strong></h3><p>There are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it's important to work with a qualified yoga teacher to ensure that you're practicing safely and effectively.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clgp69uwwjr6j0biurmk3t5c8","slug":"yoga-for-digestion","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Digestion: 8 Yoga Poses to Relieve Constipation","createdAt":"2023-04-20T13:42:35.451279+00:00","coverUrl":"vw6sggp4ajq2jj3xqanc.jpg","content":{"text":"Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.\\n\\nHow Yoga Helps With Constipation\\nYoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.\\nYoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.\\nYoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.\\n\\nYoga for a Healthy Digestive System\\nThe benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.\\nYoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.\\nChronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.\\n\\nPracticing Yoga for Constipation\\nIf you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.\\nWhen practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at \\nMyYogaTeacher\\n or book a private session with an experienced teacher who can guide you through the poses.\\n\\nYoga Poses for Constipation\\nReady to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.\\n\\n1. Knees-to-Chest Pose\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\n\\n2. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\n\\n4. Standing Forward Fold Pose\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n6. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n7. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.","html":"<p>Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.</p><p></p><h2>How Yoga Helps With Constipation</h2><p>Yoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.</p><p>Yoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.</p><p>Yoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.</p><p></p><h2>Yoga for a Healthy Digestive System</h2><p>The benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.</p><p>Yoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.</p><p>Chronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.</p><p></p><h2>Practicing Yoga for Constipation</h2><p>If you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.</p><p>When practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a> or book a private session with an experienced teacher who can guide you through the poses.</p><p></p><h2>Yoga Poses for Constipation</h2><p>Ready to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.</p><p></p><h3><strong>1. Knees-to-Chest Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knees-to-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.<br></p><h3><strong>2. Seated Spinal Twist Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/IRF4o9GRTrWmJjtKeBNM\" alt=\"Seated Spinal Twist\" title=\"seatedtwist (1).jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><h3><strong>3. Downward Facing Dog Pose</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>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.<br></p><h3><strong>4. Standing Forward Fold Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3><strong>5. Child’s Pose</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>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p></p><h3><strong>6. Cat-Cow Pose</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 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></p><h3><strong>7. Supine Twist Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/HO9sj2SvTda0PvQqL2iA\" alt=\"Supine Twist Pose\" title=\"Supine Twist.jpg\" width=\"3000\" height=\"2000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3><strong>8. 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>"},"category":["yoga"]}]},{"status":"success","post":[{"id":"clgkoigewp17w0ak7ywv13jyp","slug":"yoga-for-constipation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Constipation: Top 8 Poses to Stimulate Digestion and Alleviate Discomfort","createdAt":"2023-04-17T10:14:18.772872+00:00","coverUrl":"jtuq5fj29p3tk5fgzo8b.jpg","content":{"text":"Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.\\n\\nHow Yoga Helps With Constipation?\\nYoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.\\nYoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.\\n\nYoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.\n\\nYoga for a Healthy Digestive System\\nThe benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.\\nYoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.\\nChronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.\\n\\nPracticing Yoga for Constipation\\nIf you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.\\nWhen practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at \\nMyYogaTeacher\\n or book a private session with an experienced teacher who can guide you through the poses.\\n\\nTop 8 Yoga Poses for Constipation\\nReady to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.\\n\n1. Knees-to-Chest\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n2. Seated Spinal Twist\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n3. Downward Facing Dog\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Child’s pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n6. Cat-Cow\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n7. Supine Twist\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n8. Corpse pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>Feeling a bit backed up? Constipation is a common problem that nearly everyone experiences in their lives. It can involve unpleasant symptoms, like infrequent bowel movements, difficulty passing stool, abdominal pain, bloating, and discomfort. Constipation can be caused by a variety of factors, like poor diet, dehydration, medication, inflammation, stress, and other health factors. It can have a significant impact on your quality of life because it causes so much discomfort, anxiety, and in some cases social isolation.</p><p></p><h2>How Yoga Helps With Constipation?</h2><p>Yoga can help relieve constipation in a number of ways. Yoga helps to improve digestion by stimulating the internal organs that are responsible for digestion and elimination. Yoga postures involve stretching, compression, and twisting of the abdominal area, which massages your digestive system and increases blood flow to the area. This increased circulation helps to alleviate constipation by promoting healthy bowel movements and reducing inflammation and bloating.</p><p>Yoga also helps to reduce stress, which is a common trigger for constipation. Stress activates the sympathetic nervous system, which slows down digestion and leads to constipation. Yoga helps by activating the parasympathetic nervous system, which is responsible for relaxation and digestion. Along with yoga poses, yogic breathing techniques (pranayama) and meditation work to calm the mind, reduce anxiety, and promote relaxation, which can help resolve constipation.</p><p><br>Yoga is a great tool to use if you’re looking to start implementing a healthy lifestyle, which is essential for maintaining regular bowel movements. Yoga encourages a balanced diet, hydration, and physical activity – all of which are pretty important if you want good digestive health. A diet rich in fiber, fruits, vegetables, and water helps to promote bowel regularity and prevent constipation. Regular exercise (including yoga), helps to improve muscle tone, blood circulation, and bowel movements.<br></p><h2>Yoga for a Healthy Digestive System</h2><p>The benefits of yoga for the digestive system go beyond constipation, which is noteworthy if you suffer from chronic digestive issues. Yoga can help to alleviate a range of digestive problems, such as bloating, gas, indigestion, acid reflux, and irritable bowel syndrome (IBS). Yoga helps to reduce inflammation and enhance the immune system, which is crucial for gut health. It also helps to balance your gut microbiome, which is a collection of microorganisms that play a vital role in digestion and immune function.</p><p>Yoga can also help to boost the detoxification process in the body, which in turn can provide relief by eliminating waste and toxins from the body. Yoga postures that involve twisting work to massage your internal organs — like your liver, pancreas, and spleen, which are responsible for detoxification.</p><p>Chronic constipation can lead to feelings of frustration, embarrassment, and shame. But Yoga can help with those emotions. Yoga also increases mindfulness, compassion, and self-awareness, which in turn help you manage emotional stress.</p><p></p><h2>Practicing Yoga for Constipation</h2><p>If you’re experiencing the discomfort of constipation and you’re looking for a natural way to provide quick relief, yoga is possibly the most effective, non-invasive way to get your digestive system functioning normally again. But it’s important to practice with correct alignment and avoid straining in order to prevent injury.</p><p>When practicing yoga for constipation, be sure to listen to your body and give yourself a break if you feel any pain or discomfort. If you’re new to yoga and unsure how to practice the poses below, try starting out with a certified yoga instructor. You can take an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a> or book a private session with an experienced teacher who can guide you through the poses.</p><p></p><h2>Top 8 Yoga Poses for Constipation</h2><p>Ready to get started? Try practicing the poses below for better digestive health and relief from bloating, gas, and constipation.</p><p><strong><br>1. Knees-to-Chest</strong></p><img src=\"https://media.graphassets.com/resize=width:1166,height:622/NRA31OMbTCKOlf0ABFTy\" alt=\"Knees-to-Chest\" title=\"Screenshot 2023-04-17 at 3.36.31 PM.png\" width=\"1166\" height=\"622\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either holding your knees with your hands, or if you’re able, wrapping your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.</p><p></p><p><strong>2. Seated Spinal Twist</strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist\" title=\"seatedtwist.jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><p><strong>3. Downward Facing Dog</strong></p><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>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></p><p><strong>4. Standing Forward Fold</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><p><strong>5. Child’s pose</strong></p><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>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p></p><p><strong>6. Cat-Cow</strong></p><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 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></p><p><strong>7. Supine Twist</strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine twist\" title=\"supine.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><p><strong>8. Corpse pose</strong></p><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":"clee59nvz1oep0bk9tkte7fbf","slug":"yoga-for-fibromyalgia","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Gentle Yoga Poses for Fibromyalgia Relief (Beginner's Guide)","createdAt":"2023-02-21T11:09:34.123634+00:00","coverUrl":"vhmolmfdae8b320czb3c.jpg","content":{"text":"Pain, fatigue, headaches, depression, sleep problems — these are just a few of the wide-ranging symptoms of fibromyalgia. Affecting roughly 4 million people in the United States alone, this disorder causes pain all over the body through a malfunctioning of the nervous system. Science has yet to uncover specific causes for fibromyalgia, and its typically diagnosed in women more than men.\\nFor the 2-4 percent of the population suffering from fibromyalgia, life often revolves around managing the disorder, since the various symptoms can severely disrupt normal daily functioning. There is no cure for fibromyalgia, but regular exercise, stress management, and quality sleep can help. It’s also vitally important that fibromyalgia patients take care of their mental health, since the disorder can cause depression and anxiety.\\n\n\\nHow Yoga Can Help Fibromyalgia?\\nWe know that yoga can help strengthen your body, increase your flexibility, and improve your well-being even without a condition like fibromyalgia. But scientists are affirming that yoga can indeed help patients suffering from the symptoms of fibromyalgia and improve their quality of life. \\n\\nA scientific study in 2020\\n found that performing yoga on a daily basis for nine months or more can reduce muscle fatigue associated with fibromyalgia and improve sleep patterns. Researchers prescribed a fibromyalgia patient with yoga postures that would strengthen muscles and relieve stress, while increasing flexibility and mobility. Over time, the patient experienced positive results, such as improved sleep, increased energy levels and improved stability. Plus, the yoga therapy was inexpensive in comparison to other treatments.\\nThis wasn’t the only study to find that yoga and meditation can help patients with fibromyalgia. By holistically strengthening the body, increasing flexibility, decreasing inflammation, reducing stress, and improving balance, sleep, and circulation, yoga can counteract the troubling symptoms of fibromyalgia and help patients stay active and present in their lives.\\n\\nPracticing Yoga for Fibromyalgia\\nAs the numerous studies have confirmed, a routine practice of yoga can help reduce symptoms of fibromyalgia. But it’s important to remember this isn’t a quick fix — regular, long-term practice is key. Yoga is not a cure for fibromyalgia and works best in conjunction with other treatments. \\nThe best types of yoga for fibromyalgia are those that focus on increasing strength and flexibility, reducing stress, and lowering inflammation. Avoid hot or strenuous types of yoga such as Power or Bikram yoga. If you’re not sure if yoga is right for you, consult your doctor before you move forward with yoga therapy.\\nYou can practice yoga for fibromyalgia in the comfort of your own home by taking an online course at\\n \\nMyYogaTeacher,\\n or by getting started with the poses listed below. Make sure you remain mindful of how your body feels, and give yourself a break if a pose or sequence feels uncomfortable, strenuous, or causes any pain.\\n\\n5 Yoga Poses for Fibromyalgia Relief\\nBegin with the poses below to help reduce your symptoms of fibromyalgia.\\n\n1. Mountain Pose\\n\\nThis pose is a strengthening yoga posture that improves your stability and helps center your mind and body for the rest of your yoga routine.\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\\n\n2. Standing Forward Fold\\n\\nNot only does this pose increase flexibility in your calves, hamstrings, and lower back, but it also decreases stress.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Cat Cow\\n\\nTo improve your flexibility and mobility, try practicing Cat Cow on daily basis. This pose can also help relieve tension.\\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\\n4. Child’s pose\\n\\nChild’s pose is a calming posture that is effective at reducing stress and inflammation by lowering your blood pressure.\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n5. Corpse pose\\n\\nTypically performed at the end of every yoga sequence or class, Corpse pose allows your entire body to relax and destress. \\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\\nYoga Meditation for Fibromyalgia\\nDisrupted sleep patterns is just one of the symptoms of fibromyalgia, but calming yoga meditations can help. Specifically, Yoga Nidra — commonly knowns as the “Yoga of Sleep” — can help you unwind and get ready for bed. Regular practice of Yoga Nidra can also improve your sleep patterns over time. \\nIt’s best to practice Yoga Nidra lying down in a comfortable position while listening to a guided meditation. Audio recordings of Yoga Nidra meditations are available for free online, or you can ask a family member to help guide you through the meditation by reading the script below:\\n\\nYoga Nidra Fibromyalgia\\nRelax and focus on the rise and fall of your own breath. Notice each inhale and exhale, and how your body naturally pauses at the top of your inhale, and for a slightly longer moment at the end of your exhale. Observe this natural rhythm of your breath without controlling or forcing it. Allow any tension to dissolve as you become one with this rhythm. \\nOnce you’ve tuned into your breath, begin a scan of your entire body. Start with your hands, noticing each finger starting with your thumbs. Allow your attention to drift up your arms and to your shoulders, and observe the rise and fall of your chest as you breathe. Give your body permission to relax as you move your attention down your torso to your legs, your knees, your calves, your feet and your toes.\\nAs you continue your scan, gently release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. Finish the meditation by silently expressing gratitude for your body.\\n\\nFAQs about Yoga for Fibromyalgia:\\n\\nWhich yoga is best for fibromyalgia?\\nFor people with \\nfibromyalgia, gentle forms of yoga that focus on slow movements and deep breathing are typically recommended\\n. Restorative yoga, gentle Hatha yoga, and Yin yoga are all great options for people living with fibromyalgia. These types of yoga can help alleviate pain, stiffness, and fatigue, while also promoting relaxation and stress relief.\\n\\nWhat type of yoga is best for chronic pain?\\nFor chronic pain, restorative yoga and gentle Hatha yoga are two great options\\n. Restorative yoga uses props such as bolsters, blankets, and blocks to support the body in gentle, passive stretches. This can help alleviate pain and reduce stress. Gentle Hatha yoga incorporates slow movements, deep breathing, and mindfulness, which can help reduce pain, increase flexibility, and promote overall well-being.\\n\\nCan yoga make fibromyalgia worse?\\nYoga is generally considered a safe and beneficial form of exercise for people with fibromyalgia. \\nHowever, certain types of yoga that involve intense stretching or strenuous movements may aggravate symptoms such as pain and fatigue.\\n It's important to listen to your body and only engage in yoga practices that feel comfortable and safe. Additionally, it's always a good idea to consult with a healthcare professional before starting any new exercise program.\\n\\nIs restorative yoga good for fibromyalgia?\\nYes, restorative yoga is a great choice for people with fibromyalgia.\\n Restorative yoga uses props to support the body in gentle, passive stretches, which can help reduce pain, stiffness, and fatigue. The focus on relaxation and stress reduction can also help with symptoms such as anxiety and depression. Restorative yoga is a safe and accessible form of yoga that can be practiced by people of all ages and abilities.","html":"<p>Pain, fatigue, headaches, depression, sleep problems — these are just a few of the wide-ranging symptoms of fibromyalgia. Affecting roughly 4 million people in the United States alone, this disorder causes pain all over the body through a malfunctioning of the nervous system. Science has yet to uncover specific causes for fibromyalgia, and its typically diagnosed in women more than men.</p><p>For the 2-4 percent of the population suffering from fibromyalgia, life often revolves around managing the disorder, since the various symptoms can severely disrupt normal daily functioning. There is no cure for fibromyalgia, but regular exercise, stress management, and quality sleep can help. It’s also vitally important that fibromyalgia patients take care of their mental health, since the disorder can cause depression and anxiety.</p><h2><br><strong>How Yoga Can Help Fibromyalgia?</strong></h2><p>We know that yoga can help strengthen your body, increase your flexibility, and improve your well-being even without a condition like fibromyalgia. But scientists are affirming that yoga can indeed help patients suffering from the symptoms of fibromyalgia and improve their quality of life. </p><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7014847/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7014847/\"><u>A scientific study in 2020</u></a> found that performing yoga on a daily basis for nine months or more can reduce muscle fatigue associated with fibromyalgia and improve sleep patterns. Researchers prescribed a fibromyalgia patient with yoga postures that would strengthen muscles and relieve stress, while increasing flexibility and mobility. Over time, the patient experienced positive results, such as improved sleep, increased energy levels and improved stability. Plus, the yoga therapy was inexpensive in comparison to other treatments.</p><p>This wasn’t the only study to find that yoga and meditation can help patients with fibromyalgia. By holistically strengthening the body, increasing flexibility, decreasing inflammation, reducing stress, and improving balance, sleep, and circulation, yoga can counteract the troubling symptoms of fibromyalgia and help patients stay active and present in their lives.</p><p></p><h2><strong>Practicing Yoga for Fibromyalgia</strong></h2><p>As the numerous studies have confirmed, a routine practice of yoga can help reduce symptoms of fibromyalgia. But it’s important to remember this isn’t a quick fix — regular, long-term practice is key. Yoga is not a cure for fibromyalgia and works best in conjunction with other treatments. </p><p>The best types of yoga for fibromyalgia are those that focus on increasing strength and flexibility, reducing stress, and lowering inflammation. Avoid hot or strenuous types of yoga such as Power or Bikram yoga. If you’re not sure if yoga is right for you, consult your doctor before you move forward with yoga therapy.</p><p>You can practice yoga for fibromyalgia in the comfort of your own home by taking an online course at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher,</u></a> or by getting started with the poses listed below. Make sure you remain mindful of how your body feels, and give yourself a break if a pose or sequence feels uncomfortable, strenuous, or causes any pain.</p><p></p><h2><strong>5 Yoga Poses for Fibromyalgia Relief</strong></h2><p>Begin with the poses below to help reduce your symptoms of fibromyalgia.</p><h3><br>1. Mountain Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Q4vINDmSQVKYFFA0DIdO\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is a strengthening yoga posture that improves your stability and helps center your mind and body for the rest of your yoga routine.</p><p>Start by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.</p><h3><br>2. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Not only does this pose increase flexibility in your calves, hamstrings, and lower back, but it also decreases stress.</p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3>3. Cat Cow</h3><img src=\"https://media.graphassets.com/resize=width:6677,height:4672/sbr3Kp1FTqe7qB598fnf\" alt=\"Cat Cow Pose\" title=\"catcow.jpg\" width=\"6677\" height=\"4672\" /><p>To improve your flexibility and mobility, try practicing Cat Cow on daily basis. This pose can also help relieve tension.</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></p><h3>4. Child’s pose</h3><img src=\"https://media.graphassets.com/resize=width:5080,height:3388/sUaojAMKTuOcNQ3XpKkC\" alt=\"Child's Pose\" title=\"childpose.JPG\" width=\"5080\" height=\"3388\" /><p>Child’s pose is a calming posture that is effective at reducing stress and inflammation by lowering your blood pressure.</p><p>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p></p><h3>5. Corpse pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/9iPDHEgTBiZzMv4qSJwh\" alt=\"Corpse Pose\" title=\"Corpse pose.JPG\" width=\"6000\" height=\"4000\" /><p>Typically performed at the end of every yoga sequence or class, Corpse pose allows your entire body to relax and destress. </p><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><h2><strong>Yoga Meditation for Fibromyalgia</strong></h2><p>Disrupted sleep patterns is just one of the symptoms of fibromyalgia, but calming yoga meditations can help. Specifically, Yoga Nidra — commonly knowns as the “Yoga of Sleep” — can help you unwind and get ready for bed. Regular practice of Yoga Nidra can also improve your sleep patterns over time. </p><p>It’s best to practice Yoga Nidra lying down in a comfortable position while listening to a guided meditation. Audio recordings of Yoga Nidra meditations are available for free online, or you can ask a family member to help guide you through the meditation by reading the script below:</p><p></p><h2><strong>Yoga Nidra Fibromyalgia</strong></h2><p>Relax and focus on the rise and fall of your own breath. Notice each inhale and exhale, and how your body naturally pauses at the top of your inhale, and for a slightly longer moment at the end of your exhale. Observe this natural rhythm of your breath without controlling or forcing it. Allow any tension to dissolve as you become one with this rhythm. </p><p>Once you’ve tuned into your breath, begin a scan of your entire body. Start with your hands, noticing each finger starting with your thumbs. Allow your attention to drift up your arms and to your shoulders, and observe the rise and fall of your chest as you breathe. Give your body permission to relax as you move your attention down your torso to your legs, your knees, your calves, your feet and your toes.</p><p>As you continue your scan, gently release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. Finish the meditation by silently expressing gratitude for your body.</p><p></p><h2><strong>FAQs about Yoga for Fibromyalgia:</strong></h2><p><strong></strong></p><h3>Which yoga is best for fibromyalgia?</h3><p>For people with <strong>fibromyalgia, gentle forms of yoga that focus on slow movements and deep breathing are typically recommended</strong>. Restorative yoga, gentle Hatha yoga, and Yin yoga are all great options for people living with fibromyalgia. These types of yoga can help alleviate pain, stiffness, and fatigue, while also promoting relaxation and stress relief.</p><p></p><h3>What type of yoga is best for chronic pain?</h3><p><strong>For chronic pain, restorative yoga and gentle Hatha yoga are two great options</strong>. Restorative yoga uses props such as bolsters, blankets, and blocks to support the body in gentle, passive stretches. This can help alleviate pain and reduce stress. Gentle Hatha yoga incorporates slow movements, deep breathing, and mindfulness, which can help reduce pain, increase flexibility, and promote overall well-being.</p><p></p><h3>Can yoga make fibromyalgia worse?</h3><p>Yoga is generally considered a safe and beneficial form of exercise for people with fibromyalgia. <strong>However, certain types of yoga that involve intense stretching or strenuous movements may aggravate symptoms such as pain and fatigue.</strong> It's important to listen to your body and only engage in yoga practices that feel comfortable and safe. Additionally, it's always a good idea to consult with a healthcare professional before starting any new exercise program.</p><p></p><h3>Is restorative yoga good for fibromyalgia?</h3><p><strong>Yes, restorative yoga is a great choice for people with fibromyalgia.</strong> Restorative yoga uses props to support the body in gentle, passive stretches, which can help reduce pain, stiffness, and fatigue. The focus on relaxation and stress reduction can also help with symptoms such as anxiety and depression. Restorative yoga is a safe and accessible form of yoga that can be practiced by people of all ages and abilities.</p>"},"category":["pain_management"]}]},{"status":"success","post":[{"id":"cldx0h500c8050ak0xb99x0a8","slug":"yoga-for-ptsd","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Post-Traumatic Stress Disorder (PTSD) ","createdAt":"2023-02-09T11:23:19.818187+00:00","coverUrl":"dtpo9accj7tbhoqtqsix.jpg","content":{"text":"Feelings of overwhelm, stress, depression, and intense anxiety are just a few of the common symptoms of Post Traumatic Stress Disorder (PTSD). Brought on through the experience of a traumatic life event, PTSD can last for months or years, and can profoundly affect a person’s life and relationships.\\nResearch about PTSD and techniques for managing it are still being discovered, but a\\n \\nrecent scientific study\\n about PTSD in women found that yoga could alleviate some of the symptoms associated with the disorder. Through regular yoga sessions that focused on compassionate self-observation and connections between the mind and body, the participants of the study experienced a reduction in psychological distress.\\nWhat does this tell us? The innate, building blocks of yoga centered around mindfulness and body awareness can help patients with PTSD improve their quality of life. For those who are managing this disorder over the long term, yoga can be used as an effective tool to regulate the nervous system and bring about calm in moments of stress.\\n\\nTips and Precautions when treating PTSD\\nYoga alone cannot completely cure the disorder, and may not accelerate the process to overcome the effects PTSD can have on the mind and body. Yoga should be used in conjunction with other therapies, such as talk therapy, somatic therapy, and support groups. For some patients, medication can provide some help with the guidance of a specialized physician. Studies are also underway to explore the use of psychedelics in treating PTSD, providing positive outcomes for patients who are struggling.\\nIf you are looking to try yoga for treatment of PTSD, it’s important to practice in an environment where you feel comfortable and at ease. \\nMyYogaTeacher\\n offers online courses where you can practice in the familiar environment of your own home. You can also take a private, 1-on-1 class with an instructor who can help you build connections with your mind and body safely. \\nWhile practicing yoga, if you feel uncomfortable or overwhelmed at any point, feel free to take a break. Yoga can release emotions in your body, and these emotions can be difficult at times. Be easy on yourself, and give yourself the space you need to process these emotions.\\n\\n5 Best Yoga Poses to ease PTSD Symptoms\\nTo get started with your own yoga journey to help heal PTSD, you can begin with some of the following poses and techniques. Below you’ll find various yoga asanas to help you cope with feelings of stress and overwhelm, along with meditation and breathing techniques designed to calm your body and regulate your nervous system. \\nYou can practice the following poses wherever you feel comfortable — in your home, your backyard, a yoga studio, or anywhere you can take a break and experience stillness.\\n\n1. Child’s pose\\n\\nThis primary yoga pose is a great option anytime you need to de-stress, relax, and feel safe.\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\nChild’s pose lowers your blood pressure, relieves stress, and relaxes your body. This pose also helps you feel more calm and centered.\\n\n2. Cat Cow Pose\\n\\nYou can practice this pose anytime you feel the need to reconnect with your body. By focusing on the movement, you can help regulate your parasympathetic nervous system and restore calm.\\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.\\nCat-cow increases flexibility in your back and spine, massages your digestive organs, and provides gentle, easy movement that you can perform anywhere.\\n\n3. Chair Pose\\n\\nWhen experiencing overwhelming emotions, it can be helpful to practice a pose that grounds and strengthens your mind and body.\\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.\\nChair pose strengthens your glutes, quads and core muscles, while physically grounding you for greater strength and fortitude.\\n\n4. Legs Up The Wall\\n\\nLegs Up The Wall is a pose that can help you quickly unwind by supporting your legs with the wall and letting your upper body fully relax.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\nThis pose is effective in relieving stress and anxiety, as well as improving circulation, relaxing the body, and lowering blood pressure.\\n\n5. Corpse pose\\n\\nTypically practiced at the end of a sequence of yoga postures, Corpse pose can help you reach a state of full relaxation.\\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.\\nCorpse pose soothes the nervous system, bringing you peace of mind, relaxing your body, and alleviating physical symptoms of stress.\\n\\nYoga Breathing Techniques for PTSD\\nYogic breathing, or pranayama, can also help regulate your nervous system and ease feelings of anxiety, stress, depression and overwhelm. You can use the following techniques anytime you need to reconnect with your body and calm your mind. Pranayama can be practiced while sitting comfortably in a chair, in Easy pose, or while lying down.\\n1. Nadi Sodhana or Alternate Nostril Breathing\\nThis breathing technique can quickly calm the mind and body, and reduce anxiety and stress.\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n2. Brahmari or Humming Bee Breath\\nHumming Bee Breath is effective at releasing built-up tension in the body. \\nPracticing this technique is really very easy. Simply inhale and make an audible humming sound as you exhale — mimicking the sound of a bumble bee.\\n3. Ujjayi or Ocean’s Breath\\nThis yogic breathing exercise is helpful when you are feeling depressed and need to lift your spirits.\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n\\nYoga Meditation for PTSD\\nOne of the best yogic tools for relaxation, Yoga Nidra is a meditation designed to help your body unwind and calm down. Since this meditation is also known as the “Yoga of Sleep,” you should practice this technique in a reclined position in your home or somewhere you can allow yourself to deeply relax. \\n\\nYoga Nidra for PTSD\\nYoga Nidra is typically practiced as a guided meditation. You can find a multitude of audio Yoga Nidra meditations online to choose from, or you can take yourself through the process if a guided meditation is not available to you.\\nStart by lying down or reclining in a comfortable chair. Relax and focus on the rise and fall of your own breath. Once you’ve tuned into your breath, begin a scan of your entire body. Notice each finger, toe, limb — go through every body part and focus on relaxing each one. Make sure as you continue your scan, that you release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. When you are finished, express gratitude for your body, your nervous system, and your mind for keeping you safe.\\n\\nFAQs about Yoga for PTSD\\n\\nWhat type of yoga is good for PTSD?\\nThere isn't one specific type of yoga that's best for PTSD, as every individual is unique and may respond differently to different styles of yoga. However, many people with PTSD find that gentle and restorative forms of yoga, such as Hatha or Yin yoga, can be particularly helpful in reducing symptoms of anxiety and stress. These styles of yoga focus on relaxation, mindfulness, and breathing, which can help to calm the nervous system and reduce feelings of hyperarousal.\\n\\nCan yoga help with PTSD?\\nYes, yoga has been shown to be an effective tool for managing symptoms of PTSD. Regular yoga practice can help to reduce stress and anxiety, improve mood, and increase self-awareness, which are all important for individuals with PTSD. In addition, many yoga poses have a grounding and calming effect on the nervous system, which can be especially beneficial for those who have experienced trauma.\\n\\nWhat type of exercise is good for PTSD?\\nExercise in general can be beneficial for individuals with PTSD, as it helps to reduce stress, improve mood, and increase physical strength and endurance. In addition to yoga, other forms of exercise that may be helpful include low-impact activities such as walking, cycling, and swimming, as well as mindfulness-based practices such as tai chi and qigong. The key is to find an activity that you enjoy and that helps you to feel more relaxed and centered.\\n\\nHow does yoga heal trauma?\\nYoga can help to heal trauma by addressing both the physical and emotional symptoms of PTSD. Physically, yoga can help to reduce muscle tension, improve circulation, and increase flexibility, all of which can help to reduce feelings of stress and anxiety. Emotionally, yoga can help to increase mindfulness and self-awareness, which can make it easier to identify and process traumatic experiences. Additionally, the focus on breathing and relaxation in many styles of yoga can help to calm the nervous system and reduce feelings of hyperarousal, which are common symptoms of PTSD.\\n\\nDoes yoga release trapped trauma?\\nWhile there is no evidence that yoga can literally \"release\" trapped trauma, many people who have experienced trauma find that yoga can help to reduce symptoms such as anxiety and stress and make it easier to process and cope with traumatic experiences. The physical and mental benefits of yoga can help to create a sense of grounding and stability, which can make it easier to work through and integrate traumatic memories.\\n\\nWhat yoga poses release trauma?\\nThere isn't a specific set of yoga poses that are considered to \"release\" trauma, as every individual is unique and may respond differently to different poses. However, some yoga poses that can be helpful for reducing symptoms of PTSD include Child's Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), Corpse Pose (Shavasana), Warrior II (Virabhadrasana II), and Cat-Cow Stretch (Chakravakasana).","html":"<p>Feelings of overwhelm, stress, depression, and intense anxiety are just a few of the common symptoms of Post Traumatic Stress Disorder (PTSD). Brought on through the experience of a traumatic life event, PTSD can last for months or years, and can profoundly affect a person’s life and relationships.</p><p>Research about PTSD and techniques for managing it are still being discovered, but a<a title=\"https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-022-03356-0\" href=\"https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-022-03356-0\"> <u>recent scientific study</u></a> about PTSD in women found that yoga could alleviate some of the symptoms associated with the disorder. Through regular yoga sessions that focused on compassionate self-observation and connections between the mind and body, the participants of the study experienced a reduction in psychological distress.</p><p>What does this tell us? The innate, building blocks of yoga centered around mindfulness and body awareness can help patients with PTSD improve their quality of life. For those who are managing this disorder over the long term, yoga can be used as an effective tool to regulate the nervous system and bring about calm in moments of stress.</p><p></p><h2><strong>Tips and Precautions when treating PTSD</strong></h2><p>Yoga alone cannot completely cure the disorder, and may not accelerate the process to overcome the effects PTSD can have on the mind and body. Yoga should be used in conjunction with other therapies, such as talk therapy, somatic therapy, and support groups. For some patients, medication can provide some help with the guidance of a specialized physician. Studies are also underway to explore the use of psychedelics in treating PTSD, providing positive outcomes for patients who are struggling.</p><p>If you are looking to try yoga for treatment of PTSD, it’s important to practice in an environment where you feel comfortable and at ease. <a target='_blank' title=\"https://myyogateacher.com/signup\" href=\"https://myyogateacher.com/signup\"><u>MyYogaTeacher</u></a> offers online courses where you can practice in the familiar environment of your own home. You can also take a private, 1-on-1 class with an instructor who can help you build connections with your mind and body safely. </p><p>While practicing yoga, if you feel uncomfortable or overwhelmed at any point, feel free to take a break. Yoga can release emotions in your body, and these emotions can be difficult at times. Be easy on yourself, and give yourself the space you need to process these emotions.</p><p></p><h2><strong>5 Best Yoga Poses to ease PTSD Symptoms</strong></h2><p>To get started with your own yoga journey to help heal PTSD, you can begin with some of the following poses and techniques. Below you’ll find various yoga asanas to help you cope with feelings of stress and overwhelm, along with meditation and breathing techniques designed to calm your body and regulate your nervous system. </p><p>You can practice the following poses wherever you feel comfortable — in your home, your backyard, a yoga studio, or anywhere you can take a break and experience stillness.</p><h3><br>1. Child’s pose</h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/zTTMC2TSqKx7RTQXs6pN\" alt=\"Child's pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>This primary yoga pose is a great option anytime you need to de-stress, relax, and feel safe.</p><p>Start on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.</p><p>Child’s pose lowers your blood pressure, relieves stress, and relaxes your body. This pose also helps you feel more calm and centered.</p><h3><br>2. Cat Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:5022,height:3348/mFZo2KPXQoOE4jtOn20c\" alt=\"Cat Cow Pose\" title=\"Cat pose.JPG\" width=\"5022\" height=\"3348\" /><p>You can practice this pose anytime you feel the need to reconnect with your body. By focusing on the movement, you can help regulate your parasympathetic nervous system and restore calm.</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>Cat-cow increases flexibility in your back and spine, massages your digestive organs, and provides gentle, easy movement that you can perform anywhere.</p><h3><br>3. Chair Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\" alt=\"Chair Pose \" title=\"chair.JPG\" width=\"6000\" height=\"4000\" /><p>When experiencing overwhelming emotions, it can be helpful to practice a pose that grounds and strengthens your mind and body.</p><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>Chair pose strengthens your glutes, quads and core muscles, while physically grounding you for greater strength and fortitude.</p><h3><br>4. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/4aybMT6SrqEKuAjlK1Um\" alt=\"legs up the wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>Legs Up The Wall is a pose that can help you quickly unwind by supporting your legs with the wall and letting your upper body fully relax.</p><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p>This pose is effective in relieving stress and anxiety, as well as improving circulation, relaxing the body, and lowering blood pressure.</p><h3><br>5. Corpse pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/9iPDHEgTBiZzMv4qSJwh\" alt=\"Corpse pose\" title=\"Corpse pose.JPG\" width=\"6000\" height=\"4000\" /><p>Typically practiced at the end of a sequence of yoga postures, Corpse pose can help you reach a state of full relaxation.</p><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>Corpse pose soothes the nervous system, bringing you peace of mind, relaxing your body, and alleviating physical symptoms of stress.</p><p></p><h2><strong>Yoga Breathing Techniques for PTSD</strong></h2><p>Yogic breathing, or pranayama, can also help regulate your nervous system and ease feelings of anxiety, stress, depression and overwhelm. You can use the following techniques anytime you need to reconnect with your body and calm your mind. Pranayama can be practiced while sitting comfortably in a chair, in Easy pose, or while lying down.</p><h3>1. Nadi Sodhana or Alternate Nostril Breathing</h3><p>This breathing technique can quickly calm the mind and body, and reduce anxiety and stress.</p><p>Exhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.</p><h3>2. Brahmari or Humming Bee Breath</h3><p>Humming Bee Breath is effective at releasing built-up tension in the body. </p><p>Practicing this technique is really very easy. Simply inhale and make an audible humming sound as you exhale — mimicking the sound of a bumble bee.</p><h3>3. Ujjayi or Ocean’s Breath</h3><p>This yogic breathing exercise is helpful when you are feeling depressed and need to lift your spirits.</p><p>Start by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.</p><p></p><h2><strong>Yoga Meditation for PTSD</strong></h2><p>One of the best yogic tools for relaxation, Yoga Nidra is a meditation designed to help your body unwind and calm down. Since this meditation is also known as the “Yoga of Sleep,” you should practice this technique in a reclined position in your home or somewhere you can allow yourself to deeply relax. </p><p></p><h2><strong>Yoga Nidra for PTSD</strong></h2><p>Yoga Nidra is typically practiced as a guided meditation. You can find a multitude of audio Yoga Nidra meditations online to choose from, or you can take yourself through the process if a guided meditation is not available to you.</p><p>Start by lying down or reclining in a comfortable chair. Relax and focus on the rise and fall of your own breath. Once you’ve tuned into your breath, begin a scan of your entire body. Notice each finger, toe, limb — go through every body part and focus on relaxing each one. Make sure as you continue your scan, that you release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. When you are finished, express gratitude for your body, your nervous system, and your mind for keeping you safe.</p><p></p><h3>FAQs about Yoga for PTSD</h3><p></p><p><strong>What type of yoga is good for PTSD?</strong></p><p>There isn't one specific type of yoga that's best for PTSD, as every individual is unique and may respond differently to different styles of yoga. However, many people with PTSD find that gentle and restorative forms of yoga, such as Hatha or Yin yoga, can be particularly helpful in reducing symptoms of anxiety and stress. These styles of yoga focus on relaxation, mindfulness, and breathing, which can help to calm the nervous system and reduce feelings of hyperarousal.</p><p></p><p><strong>Can yoga help with PTSD?</strong></p><p>Yes, yoga has been shown to be an effective tool for managing symptoms of PTSD. Regular yoga practice can help to reduce stress and anxiety, improve mood, and increase self-awareness, which are all important for individuals with PTSD. In addition, many yoga poses have a grounding and calming effect on the nervous system, which can be especially beneficial for those who have experienced trauma.</p><p></p><p><strong>What type of exercise is good for PTSD?</strong></p><p>Exercise in general can be beneficial for individuals with PTSD, as it helps to reduce stress, improve mood, and increase physical strength and endurance. In addition to yoga, other forms of exercise that may be helpful include low-impact activities such as walking, cycling, and swimming, as well as mindfulness-based practices such as tai chi and qigong. The key is to find an activity that you enjoy and that helps you to feel more relaxed and centered.</p><p></p><p><strong>How does yoga heal trauma?</strong></p><p>Yoga can help to heal trauma by addressing both the physical and emotional symptoms of PTSD. Physically, yoga can help to reduce muscle tension, improve circulation, and increase flexibility, all of which can help to reduce feelings of stress and anxiety. Emotionally, yoga can help to increase mindfulness and self-awareness, which can make it easier to identify and process traumatic experiences. Additionally, the focus on breathing and relaxation in many styles of yoga can help to calm the nervous system and reduce feelings of hyperarousal, which are common symptoms of PTSD.</p><p></p><p><strong>Does yoga release trapped trauma?</strong></p><p>While there is no evidence that yoga can literally "release" trapped trauma, many people who have experienced trauma find that yoga can help to reduce symptoms such as anxiety and stress and make it easier to process and cope with traumatic experiences. The physical and mental benefits of yoga can help to create a sense of grounding and stability, which can make it easier to work through and integrate traumatic memories.</p><p></p><p><strong>What yoga poses release trauma?</strong></p><p>There isn't a specific set of yoga poses that are considered to "release" trauma, as every individual is unique and may respond differently to different poses. However, some yoga poses that can be helpful for reducing symptoms of PTSD include Child's Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), Corpse Pose (Shavasana), Warrior II (Virabhadrasana II), and Cat-Cow Stretch (Chakravakasana).</p>"},"category":["emotional_health"]}]}],"workshop":[],"slug_name":"shavasana","asana_navigation":[{"link":"#main-title","section":"Shavasana (Corpse Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Shavasana (Corpse Pose)"},{"link":"#how-to-practice","section":"Shavasana (Corpse Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Shavasana (Corpse Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Shavasana (Corpse Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is the meaning of Shavasana?\n","acceptedAnswer":{"@type":"Answer","text":"Shavasana is a Sanskrit word meaning \"Corpse Pose,\" with the literal meaning of resting in a corpse-like posture. This is a total relaxation pose with some pranayama and meditation steps for more peaceful after-effects.This yoga stance plays a preeminent role in the therapeutic yoga flow routine because every yoga session ends with a Savasana practice for cooling down the entire body. "}},{"@type":"Question","name":"What is the upright Shavasana pose?","acceptedAnswer":{"@type":"Answer","text":"Upright Shavasana refers to the position of your neck and spine when you are lying down on the ground in a corpse-like pose. So, while you lay back, make sure your core is engaged, and your lower back is connecting with the ground. First, move your neck slowly from side to side and then gradually settle down by stabilizing your neck upright in the center of your yoga mat. Again, make sure that your neck is sinking into the yoga mat and there are no gaps between the two. "}},{"@type":"Question","name":"What is the benefit of Shavasana?\n","acceptedAnswer":{"@type":"Answer","text":"The main health benefits of Shavasana include deep relaxation in the muscles, improved mental stability, improved emotional strength, enhanced concentration, increased mindfulness, and expansion of breathing capabilities. "}},{"@type":"Question","name":"Can beginners perform Shavasana?\n","acceptedAnswer":{"@type":"Answer","text":"The corpse pose is a resting pose for yogis of all levels. So, even if you're a newbie to yoga, you can easily practice Shavasana in your daily exercise routine as a beginner. "}},{"@type":"Question","name":"Is it spelled Shavasana or Savasana?\n","acceptedAnswer":{"@type":"Answer","text":"Shavasana is the most accurate pronunciation because 'Shava' is the Sanskrit word for Dead Body or Corpse. Whereas \"Sava\" has the same sound effect, but it's not the right word in Sanskrit terminology. "}},{"@type":"Question","name":"Why is Shavasana one of the most challenging poses?\n","acceptedAnswer":{"@type":"Answer","text":"In yoga, the art of relaxation can be overwhelming due to the combination of breathwork and active mindfulness it requires. So, yes, it's a bit challenging to concentrate and calm your whole body as a newbie in Shavasana practice. But gradually, you can learn the techniques with proper guidance and execute this pose with ease. 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