Uttanasana (Intense Stretch Pose)

Q: What are the benefits of Ardha Uttanasana?

The following are a few health benefits of Ardha Uttanasana: Relaxes the upper body. Soothes and calms the mind. Strengthens the core muscles. Improves tailbone and spinal mobility. Eases constipation and menstrual pain. Lengthens and strengthens the hamstrings.
Q: Can beginners perform Uttanasana Pose?

No, beginners should not perform Uttanasana Pose during the initial stages of their practice. It's better to work on lower body flexibility and lower back mobility first, and then perform Uttanasana because this will keep you safe from muscle pulls tears.
Q: What is Hasta Uttanasana?

Hasta Uttanasana is a standing backbend yoga pose, and it's widely used in the Surya Namaskar sequence. To perform this pose, begin by standing straight and extending both arms over your head. Now, engage your legs and bend backward. The more you bend, the deeper your chest muscles will open up. Hold this pose for a few minutes, and then relax your low back in the counterpose Uttanasana.
Q: Who should not perform Uttanasana yoga?

Do not perform Uttanasana yoga pose if you suffer from sciatica, migraines, chronic low pain, or have had any surgery recently. Also, avoid the practice if you've been facing intestinal blockage or if you're pregnant and in your second or third trimesters.
Q: What are the benefits of Parsva Uttanasana?

The following are some essential health benefits of Parsva Uttanasana or the Side Full Forward Bend:Soothes the spine. Improves digestion. Calms the nervous system. Tones the hamstrings, calves, and obliques. Stretches and increases flexibility in the side body.
Q: Is Uttanasana and Padahastasana the same?

The Uttanasana and Padahastasana look very similar, but they each have some modifications that make them unique. The major difference between Uttanasana and Padahastasana is that Uttanasana is a basic forward bending motion, whereas Padahastasana requires a little more leg flexibility in bending forward to hold onto the big toe.
Asana
Uttanasana (Intense Stretch Pose)
Written by
Will Allen
Co-Founder MyYogaTeacher
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Written by
Will Allen
Co-Founder MyYogaTeacher
What is Uttanasana (Intense Stretch Pose)?

Uttanasana, or intense stretch pose, is a beginner-friendly standing forward bend in yoga. This pose helps relax the upper body and lengthens your lower body muscles.
This is a tension-releasing pose that works around the legs, tailbone, and spine, helping the body quickly release excess tension from these areas.
Uttanasana pose is used in many yoga flows – like Surya Namaskar. It is used as a stress-releasing yoga asana, especially when your heart is racing due to exertion and rapid transitioning movements.
The name Uttanasana is a combination of two Sanskrit words – Uttan, which means "intense stretch," and Asana, which means "posture" or "seat".
This pose first appeared in the 19th-century Hindu hatha yoga text, Sritattvanidhi, but it was not the exact same posture as Uttanasana in terms of alignment.
Uttanasana is more closely aligned with a modern yoga pose known as "Hand to Feet Pose" or Padahastasana.
This modern-day pose is best explained by Tirumalai Krishnamacharya (Famous Indian Yoga Guru) in his 1934 book Yoga Makaranda.
Sanskrit Name: उत्तानासन Pronunciation: OOT-un-AA-SUN-aa
Pose Type: Standing Forward Bend Also known as: Intense Stretch Pose
Strengthens: Low Back, Knee, Ankles, Hamstrings, and Quads
Stretches: Spine, Shoulders, Hamstrings, Calves, and Hips
Health Benefits of Uttanasana

Tones abdominal muscles.
Stretches and relaxes the spine.
Revitalizes nervous system function.
Improves blood circulation toward the brain.
Balances negative emotions and mood swings.
Stimulates kidney, liver, and digestive function.
Induces physical relaxation and relieves insomnia.
Lowers the heart rate and enhances the uptake of oxygen in the blood.
Strengthens and lengthens your hamstrings, knees, calves, hips, and low back.
Activates the Root, Sacral, and Crown Chakra, which improves hormonal balance.
When to Avoid Performing Uttanasana

Avoid if you are pregnant.
Avoid if you have inflammatory knee arthritis.
Avoid if you’ve recently had any kind of surgery.
Avoid during severe digestive ailments or intestinal blockages.
Avoid if you have a severe injury or you’re experiencing body aches.
Avoid if you have a migraine, high blood pressure, or spinal disorders.
How to do Uttanasana (Intense Stretch Pose)

To perform the standing forward bend pose, we divided the practice into four phases: pose preparation, asana steps, relax poses, and alignment cues. Follow these steps in chronological order for the best results:
Part 1 - Preparatory Poses for Uttanasana

As its name implies, the intense stretch pose is a moderate to extreme level stretch for new yogis. The activation of muscles in your lower body and back is crucial to minimize unwanted injuries.
Below are three yoga poses for getting your lower back, legs, and hamstrings warmed up:
1. Paschimottanasana (Seated Forward Bend) -
Start by sitting down on your yoga mat and flex your legs straight in the Staff Pose. Inhale deeply and raise both of your arms slowly over your head. Now, exhale as you start bending forward and gently rest your head on your knees.
Keep your arms stretched out in front and hold this pose for a minute. This pose will open your hamstrings, glutes, shoulders, and lower back.
2. Tadasana (Mountain Pose) -
Stand on your yoga mat and make sure your spine is upright, your core is engaged, and your shoulders are not slouching. Keep your arms at your sides, close your eyes, and focus on your breath passing through your nostrils.
If you want to stretch your upper body even further, raise your arms over your head and hold this posture for at least two minutes.
3. Ardha Uttanasana (Standing Half Forward Bend) - This is a semi-standing forward bend for newbies. It’s best if your low back feels tight and bending forward feels challenging for you.
Continue from Mountain Pose and bend your upper body from your waist, holding this pose for 30 to 60 seconds. This pose will activate many of the essential muscles for your main practice.
Part 2: Step-by-Step Instructions to Perform Uttanasana

The following are steps for practicing the Intense Stretch Pose:
Step 1- Stand in the middle of your mat, with your weight balanced equally between your feet, and keep your arms relaxed at the sides of your glutes.
Step 2- Press into the yoga mat with the outer edges of your feet. Take a few deep breaths here and ensure you are standing straight.
Step 3- Inhale, keeping your knees slightly bent, and place your hands on your hips (especially for beginners).
Step 4- Now, gently exhale as you bend at your waist, bringing your chest parallel with the mat and pulling your shoulder blades together.
Step 5- Let your chest relax on your thighs and extend your arms down onto the mat, placing your fingertips or hands on the mat.
Step 6- Stay bent without hyperextending your hamstrings, and hold this pose until your whole body feels relaxed.
Step 7- Now, take another deep breath and then release the pose by rising back up in the Mountain Pose.
Breath Awareness:
Inhale: When you stand in the Mountain Pose and raise your hand overhead.
Exhale: When you bend your upper body toward the ground.
Performance Duration for Beginners: Hold Uttanasana for 30 to 60 seconds.
Performance Duration for Advanced: Hold Uttanasana for 1 to 5 minutes.
Part 3: Things to Keep in Mind

In order to avoid unwanted injuries while you practice Uttanasana, it’s important to keep in mind the following alignment tips.
Avoid locking your joints: Your knee joints are one of the essential components of this pose, taking the weight of your whole body while you are standing in the intense stretch pose.
It’s essential to avoid overstressing your knee joints unnecessarily by locking them. So, make sure you maintain a very slight bend in your knees while bending your upper body toward the ground.
Don't overstretch your hamstrings: While you hinge from your torso and come onto your thighs, you will feel a moderate to intense flexion in your hamstrings and lower back.
If this flexion is too much for you to handle, simply minimize the level of bending forward. Hinge only half of your body at first and gently work your way closer to your thighs. With time, you'll feel less tension in your low back and hamstrings.
Part 4: Relaxing Poses After Uttanasana

The Standing Forward Bend is itself used as a relaxing pose in between yoga flows and after your asana practice. Therefore, not much is needed for the body to relax after performing this pose.
But if you’d still like to add some counter-yoga poses to keep your body in neutral shape after Uttanasana, try practicing this asana:
1. Anuvittasana (Standing Backbend): This is a standing backbend yoga pose in which the head, arms, neck, and upper body are dropped back.
During standing backbend practice, the lower back is hinged in the counter direction of Uttanasana. It will help you align your lower back and sacrum back in a neutral shape.
Uttanasana Modifications and Props
If you feel you are not flexible enough to perform the Standing Forward stretch, then you can try the following posture modifications with the use of props:
Use a wall: Stand in front of a wall and simply bend your upper body forward so that your hands are resting on the wall.
Maintain the hinge in your back and legs at a 90-degree angle. Hold this pose for 1 to 5 minutes for enhanced muscle flexibility in your hamstrings, core, and back.
Use a yoga block: If bending forward feels extremely painful or tense around your low back area, add a yoga block in front of your feet. Now, bend forward and rest your hands on the block to limit your lower back’s range of motion.
This minimized range of motion with added support will help your lower back gain endurance for prolonged holds without getting injured.
Use a yoga strap: If you want to touch your fingers to the ground or hold your ankles with your hands in Uttanasana, then you need to gain more flexibility in your hamstrings as well as your spine.
Consider adding a yoga strap below your feet and perform posture drills to pull your upper body gently up and down to the ground. This will strengthen and lengthen your muscles for improved flexibility.
Uttanasana Variations to Consider
If you want to simplify or challenge your Standing Forward Fold practice, then take a look at the below posture variations:
1. Half Intense Stretch Pose with Hands on Shins - Hinge in Half Standing Forward Bend and keep your hands on your shins. Remember not to lock your knee joints while placing your hands on your legs.
Also, maintain your spine, neck, and tailbone in one straight line with your gaze toward the ground.
2. Baddha Hasta Uttanasana (Dangling Pose) - Get into Uttanasana, fold your elbows together, and gently start to dangle from right to left. This posture variation is best suited for practitioners with a tight spine, hamstrings, and tailbone area.
You can use this dynamic bending variation to enhance blood circulation in the whole body, which further activates mobility in the essential muscle groups.
3. Parivrtta Uttanasana (Revolved Intense Stretch Pose) - This is a deeper forward bend pose in yoga. Start with Uttanasana and gently twist your spine, keeping one hand on the floor and the other arm extended out in the opposite direction upwards.
In this pose, your neck should be relaxed, and your gaze should be directed toward your arm that is lifted up. Hold this pose for a few seconds, and you will feel a deep opening of your chest and back muscles.
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Level-Up Poses After Uttanasana for Advanced Yogis
Once your body is flexible enough to perform Uttanasana, now you can try the following list of advanced forward-bending yoga poses to enhance your flexibility even further.
Level-Up Pose 1 - Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)
Level-Up Pose 2 - Uttanasana Variation (Intense Stretch Pose with Clasped Arms)
Level-Up Pose 3 - Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)
Level-Up Pose 4 - Urdhva Prasarita Eka Padasana (Standing Split Pose)
Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)
Uttanasana Variation (Intense Stretch Pose with Clasped Arms)
Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)
Urdhva Prasarita Eka Padasana (Standing Split Pose)
Similar Forward Bending Poses like Uttanasana
Here is a list of a few similar yoga poses like the Standing Forward Bend Pose:
Trikonasana (Triangle Pose)
Padangusthasana (Big Toe Pose)
Parsvottanasana (Pyramid Pose)
Utthita Trikonasana (Extended Triangle Pose)
Prasarita Padottanasana (Wide Stance Forward Bend)
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Frequently Asked Questions about Uttanasana (Intense Stretch Pose)
What are the benefits of Ardha Uttanasana?

Can beginners perform Uttanasana Pose?

What is Hasta Uttanasana?

Who should not perform Uttanasana yoga?

What are the benefits of Parsva Uttanasana?

Is Uttanasana and Padahastasana the same?

Articles about Uttanasana (Intense Stretch Pose)
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Great!
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He's very good at reviewing each exercise and is v...Read more
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Wed, Nov 16
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Excellent class as usual
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It is used as a stress-releasing yoga asana, especially when your heart is racing due to exertion and rapid transitioning movements. \\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5162,height:3441/68mcuFb9S91faipuTMtQ\" alt=\"Uttanasana (Intense Stretch Pose)\" title=\"Uttanasana (Intense Stretch Pose)\" width=\"600\" height=\"350\"><p>Uttanasana, or intense stretch pose, is a beginner-friendly standing forward bend in yoga. This pose helps relax the upper body and lengthens your lower body muscles.&nbsp;</p><p>This is a tension-releasing pose that works around the legs, tailbone, and spine, helping the body quickly release excess tension from these areas.&nbsp;</p><p>Uttanasana pose is used in many yoga flows – like Surya Namaskar. 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Keep your arms at your sides, close your eyes, and focus on your breath passing through your nostrils.  \\n\\nIf you want to stretch your upper body even further, raise your arms over your head and hold this posture for at least two minutes. \\n\\n3. Ardha Uttanasana (Standing Half Forward Bend) -\\n This is a semi-standing forward bend for newbies. It’s best if your low back feels tight and bending forward feels challenging for you.\\n\\nContinue from Mountain Pose and bend your upper body from your waist, holding this pose for 30 to 60 seconds. This pose will activate many of the essential muscles for your main practice. \\n\\nPart 2: Step-by-Step Instructions to Perform Uttanasana\\nThe following are steps for practicing the Intense Stretch Pose: \\nStep 1- \\nStand in the middle of your mat, with your weight balanced equally between your feet, and keep your arms relaxed at the sides of your glutes. \\nStep 2- \\nPress into the yoga mat with the outer edges of your feet. 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So, make sure you maintain a very slight bend in your knees while bending your upper body toward the ground. \\nDon't overstretch your hamstrings: \\nWhile you hinge from your torso and come onto your thighs, you will feel a moderate to intense flexion in your hamstrings and lower back. \\nIf this flexion is too much for you to handle, simply minimize the level of bending forward. Hinge only half of your body at first and gently work your way closer to your thighs. With time, you'll feel less tension in your low back and hamstrings. \\n\\nPart 4: Relaxing Poses After Uttanasana\\nThe Standing Forward Bend is itself used as a relaxing pose in between yoga flows and after your asana practice. Therefore, not much is needed for the body to relax after performing this pose. \\nBut if you’d still like to add some counter-yoga poses to keep your body in neutral shape after Uttanasana, try practicing this asana: \\n1. Anuvittasana (Standing Backbend):\\n This is a standing backbend yoga pose in which the head, arms, neck, and upper body are dropped back. \\n\\nDuring standing backbend practice, the lower back is hinged in the counter direction of Uttanasana. It will help you align your lower back and sacrum back in a neutral shape. \\n","html":"<p>To perform the standing forward bend pose, we divided the practice into four phases: pose preparation, asana steps, relax poses, and alignment cues. Follow these steps in chronological order for the best results:&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for Uttanasana</strong></h3><p>As its name implies, the intense stretch pose is a moderate to extreme level stretch for new yogis. The activation of muscles in your lower body and back is crucial to minimize unwanted injuries.&nbsp;</p><p>Below are three yoga poses for getting your lower back, legs, and hamstrings warmed up:&nbsp;</p><p></p><p><strong>1. Paschimottanasana (Seated Forward Bend) -</strong></p><p> Start by sitting down on your yoga mat and flex your legs straight in the Staff Pose. Inhale deeply and raise both of your arms slowly over your head. Now, exhale as you start bending forward and gently rest your head on your knees.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5172,height:3448/dsJlKW2S6KYG8lFFJ0Qg\" alt=\"Paschimottanasana (Seated Forward Bend) \" title=\"Paschimottanasana (Seated Forward Bend) \" width=\"600\" height=\"350\"><p>Keep your arms stretched out in front and hold this pose for a minute. This pose will open your hamstrings, glutes, shoulders, and lower back.&nbsp;</p><p></p><p><strong>2. Tadasana (Mountain Pose) -&nbsp;</strong></p><p>Stand on your yoga mat and make sure your spine is upright, your core is engaged, and your shoulders are not slouching. Keep your arms at your sides, close your eyes, and focus on your breath passing through your nostrils.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/YnKWqwbpQEKdKFXdN0Ew\" alt=\"Tadasana (Mountain Pose)\" title=\"Tadasana (Mountain Pose)\" width=\"600\" height=\"350\"><p>If you want to stretch your upper body even further, raise your arms over your head and hold this posture for at least two minutes.&nbsp;</p><p></p><p><strong>3. Ardha Uttanasana (Standing Half Forward Bend) -</strong> This is a semi-standing forward bend for newbies. It’s best if your low back feels tight and bending forward feels challenging for you.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4754,height:3169/VilrTRn3TYKAGXrNj2HJ\" alt=\"Ardha Uttanasana (Standing Half Forward Bend)\" title=\"Ardha Uttanasana (Standing Half Forward Bend)\" width=\"600\" height=\"350\"><p>Continue from Mountain Pose and bend your upper body from your waist, holding this pose for 30 to 60 seconds. This pose will activate many of the essential muscles for your main practice.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Uttanasana</strong></h3><p>The following are steps for practicing the Intense Stretch Pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Stand in the middle of your mat, with your weight balanced equally between your feet, and keep your arms relaxed at the sides of your glutes.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Press into the yoga mat with the outer edges of your feet. Take a few deep breaths here and ensure you are standing straight.&nbsp;</p><p><strong>Step 3-</strong> Inhale, keeping your knees slightly bent, and place your hands on your hips (especially for beginners).&nbsp;</p><p><strong>Step 4-</strong> Now, gently exhale as you bend at your waist, bringing your chest parallel with the mat and pulling your shoulder blades together.</p><p><strong>Step 5-&nbsp;</strong>Let your chest relax on your thighs and extend your arms down onto the mat, placing your fingertips or hands on the mat.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Stay bent without hyperextending your hamstrings, and hold this pose until your whole body feels relaxed.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Now, take another deep breath and then release the pose by rising back up in the Mountain Pose.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale:&nbsp;</strong>When you stand in the Mountain Pose and raise your hand overhead.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale:&nbsp;</strong>When you bend your upper body toward the ground.<br></p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Uttanasana for 30 to 60 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Uttanasana for 1 to 5 minutes.&nbsp;&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>In order to avoid unwanted injuries while you practice Uttanasana, it’s important to keep in mind the following alignment tips.&nbsp;</p><ul><li><div><p><strong>Avoid locking your joints:&nbsp;</strong>Your knee joints are one of the essential components of this pose, taking the weight of your whole body while you are standing in the intense stretch pose.</p></div></li></ul><p>It’s essential to avoid overstressing your knee joints unnecessarily by locking them. So, make sure you maintain a very slight bend in your knees while bending your upper body toward the ground.&nbsp;</p><ul><li><div><p><strong>Don't overstretch your hamstrings:&nbsp;</strong>While you hinge from your torso and come onto your thighs, you will feel a moderate to intense flexion in your hamstrings and lower back.&nbsp;</p></div></li></ul><p>If this flexion is too much for you to handle, simply minimize the level of bending forward. Hinge only half of your body at first and gently work your way closer to your thighs. With time, you'll feel less tension in your low back and hamstrings.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After Uttanasana</strong></h3><p>The Standing Forward Bend is itself used as a relaxing pose in between yoga flows and after your asana practice. Therefore, not much is needed for the body to relax after performing this pose.&nbsp;</p><p>But if you’d still like to add some counter-yoga poses to keep your body in neutral shape after Uttanasana, try practicing this asana:&nbsp;</p><p><strong>1. Anuvittasana (Standing Backbend):</strong> This is a standing backbend yoga pose in which the head, arms, neck, and upper body are dropped back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1300,height:817/2U7ZTmOISgqRwMtj1iwE\" alt=\"Anuvittasana (Standing Backbend)\" title=\"Anuvittasana (Standing Backbend)\" width=\"600\" height=\"350\"><p>During standing backbend practice, the lower back is hinged in the counter direction of Uttanasana. It will help you align your lower back and sacrum back in a neutral shape.&nbsp;</p><p></p>"},"modificationsAndPropsBody":{"text":"If you feel you are not flexible enough to perform the Standing Forward stretch, then you can try the following posture modifications with the use of props: \\nUse a wall: \\nStand in front of a wall and simply bend your upper body forward so that your hands are resting on the wall. \\n\\nMaintain the hinge in your back and legs at a 90-degree angle. Hold this pose for 1 to 5 minutes for enhanced muscle flexibility in your hamstrings, core, and back. \n\\nUse a yoga block:\\n If bending forward feels extremely painful or tense around your low back area, add a yoga block in front of your feet. Now, bend forward and rest your hands on the block to limit your lower back’s range of motion.\\n\\n\n\\nThis minimized range of motion with added support will help your lower back gain endurance for prolonged holds without getting injured.\\n\\nUse a yoga strap:\\n If you want to touch your fingers to the ground or hold your ankles with your hands in Uttanasana, then you need to gain more flexibility in your hamstrings as well as your spine. \\n\\nConsider adding a yoga strap below your feet and perform posture drills to pull your upper body gently up and down to the ground. This will strengthen and lengthen your muscles for improved flexibility. \\n","html":"<p>If you feel you are not flexible enough to perform the Standing Forward stretch, then you can try the following posture modifications with the use of props:&nbsp;</p><ul><li><div><p><strong>Use a wall:&nbsp;</strong>Stand in front of a wall and simply bend your upper body forward so that your hands are resting on the wall.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1080,height:1080/25CPNVtR9SIrJyJYSnqb\" alt=\"Use a wall\" title=\"Use a wall\" width=\"600\" height=\"350\"><p>Maintain the hinge in your back and legs at a 90-degree angle. Hold this pose for 1 to 5 minutes for enhanced muscle flexibility in your hamstrings, core, and back.&nbsp;<br></p><ul><li><div><p><strong>Use a yoga block:</strong> If bending forward feels extremely painful or tense around your low back area, add a yoga block in front of your feet. Now, bend forward and rest your hands on the block to limit your lower back’s range of motion.</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/OQze3aMWQgujO0jmdDeI\" alt=\"Use a yoga block\" title=\"Use a yoga block\" width=\"600\" height=\"350\"><p><br></p><p>This minimized range of motion with added support will help your lower back gain endurance for prolonged holds without getting injured.</p><p></p><ul><li><div><p><strong>Use a yoga strap:</strong> If you want to touch your fingers to the ground or hold your ankles with your hands in Uttanasana, then you need to gain more flexibility in your hamstrings as well as your spine.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2500,height:1667/IweBAEd5SmuCbFwHG0Dh\" alt=\"Use a yoga strap\" title=\"Use a yoga strap\" width=\"600\" height=\"350\"><p>Consider adding a yoga strap below your feet and perform posture drills to pull your upper body gently up and down to the ground. This will strengthen and lengthen your muscles for improved flexibility.&nbsp;</p><p></p>"},"modificationsAndPropsTitle":"Uttanasana Modifications and Props","variationsTitle":"Uttanasana Variations to Consider","variationsBody":{"text":"If you want to simplify or challenge your Standing Forward Fold practice, then take a look at the below posture variations: \\n\\n1. Half Intense Stretch Pose with Hands on Shins -\\n Hinge in Half Standing Forward Bend and keep your hands on your shins. Remember not to lock your knee joints while placing your hands on your legs. \\n\\nAlso, maintain your spine, neck, and tailbone in one straight line with your gaze toward the ground. \\n\\n2. Baddha Hasta Uttanasana (Dangling Pose) -\\n Get into Uttanasana, fold your elbows together, and gently start to dangle from right to left. This posture variation is best suited for practitioners with a tight spine, hamstrings, and tailbone area. \\n\\nYou can use this dynamic bending variation to enhance blood circulation in the whole body, which further activates mobility in the essential muscle groups. \\n\\n3. Parivrtta Uttanasana (Revolved Intense Stretch Pose) -\\n This is a deeper forward bend pose in yoga. Start with Uttanasana and gently twist your spine, keeping one hand on the floor and the other arm extended out in the opposite direction upwards. \\n\\nIn this pose, your neck should be relaxed, and your gaze should be directed toward your arm that is lifted up. Hold this pose for a few seconds, and you will feel a deep opening of your chest and back muscles. ","html":"<p>If you want to simplify or challenge your Standing Forward Fold practice, then take a look at the below posture variations:&nbsp;</p><p></p><p><strong>1. Half Intense Stretch Pose with Hands on Shins -</strong> Hinge in Half Standing Forward Bend and keep your hands on your shins. Remember not to lock your knee joints while placing your hands on your legs.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/DH4HVmYgSgG0swWQ4HOz\" alt=\"Half Intense Stretch Pose with Hands on Shins\" title=\"Half Intense Stretch Pose with Hands on Shins\" width=\"600\" height=\"350\"><p>Also, maintain your spine, neck, and tailbone in one straight line with your gaze toward the ground.&nbsp;</p><p></p><p><strong>2. Baddha Hasta Uttanasana (Dangling Pose) -</strong> Get into Uttanasana, fold your elbows together, and gently start to dangle from right to left. This posture variation is best suited for practitioners with a tight spine, hamstrings, and tailbone area.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:819,height:595/TiTMf5A7QKe686mo5Bjn\" alt=\"Baddha Hasta Uttanasana (Dangling Pose)\" title=\"Baddha Hasta Uttanasana (Dangling Pose)\" width=\"600\" height=\"350\"><p>You can use this dynamic bending variation to enhance blood circulation in the whole body, which further activates mobility in the essential muscle groups.&nbsp;</p><p></p><p><strong>3. Parivrtta Uttanasana (Revolved Intense Stretch Pose) -</strong> This is a deeper forward bend pose in yoga. Start with Uttanasana and gently twist your spine, keeping one hand on the floor and the other arm extended out in the opposite direction upwards.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1144,height:800/PHpLPWguRyuuyMbid7Ff\" alt=\" Parivrtta Uttanasana (Revolved Intense Stretch Pose)\" title=\" Parivrtta Uttanasana (Revolved Intense Stretch Pose)\" width=\"600\" height=\"350\"><p>In this pose, your neck should be relaxed, and your gaze should be directed toward your arm that is lifted up. Hold this pose for a few seconds, and you will feel a deep opening of your chest and back muscles.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Uttanasana for Advanced Yogis","similarTitle":"Similar Forward Bending Poses like Uttanasana","similarBody":{"text":"Here is a list of a few similar yoga poses like the Standing Forward Bend Pose: \\nTrikonasana (Triangle Pose)\\nPadangusthasana (Big Toe Pose)\\nParsvottanasana (Pyramid Pose)\\nUtthita Trikonasana (Extended Triangle Pose)\\nPrasarita Padottanasana (Wide Stance Forward Bend)\\nAdho Mukha Svanasana (Downward-Facing Dog Pose)\\n","html":"<p>Here is a list of a few similar yoga poses like the Standing Forward Bend Pose:&nbsp;</p><ol><li><div><p>Trikonasana (Triangle Pose)</p></div></li><li><div><p>Padangusthasana (Big Toe Pose)</p></div></li><li><div><p>Parsvottanasana (Pyramid Pose)</p></div></li><li><div><p>Utthita Trikonasana (Extended Triangle Pose)</p></div></li><li><div><p>Prasarita Padottanasana (Wide Stance Forward Bend)</p></div></li><li><div><p>Adho Mukha Svanasana (Downward-Facing Dog Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Uttanasana","levelUpBody":{"text":"Once your body is flexible enough to perform Uttanasana, now you can try the following list of advanced forward-bending yoga poses to enhance your flexibility even further. \\nLevel-Up Pose 1 - \\nPadahastasana (Intense Stretch Pose Holding Big Toes or Ankles)\\nLevel-Up Pose 2 - \\nUttanasana Variation (Intense Stretch Pose with Clasped Arms)\\nLevel-Up Pose 3 - \\nParivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)\\nLevel-Up Pose 4 - \\nUrdhva Prasarita Eka Padasana (Standing Split Pose)\\n\\n\\nPadahastasana (Intense Stretch Pose Holding Big Toes or Ankles)\\n\\nUttanasana Variation (Intense Stretch Pose with Clasped Arms)\\n\\nParivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)\\n\\nUrdhva Prasarita Eka Padasana (Standing Split Pose)\\n\n","html":"<p>Once your body is flexible enough to perform Uttanasana, now you can try the following list of advanced forward-bending yoga poses to enhance your flexibility even further.&nbsp;</p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Uttanasana Variation (Intense Stretch Pose with Clasped Arms)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Urdhva Prasarita Eka Padasana (Standing Split Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4445,height:2963/1z3K6nc1SfWpZKBE5ZWw\" alt=\"Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)\" title=\"Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)\" width=\"600\" height=\"350\"><p><em><strong>Padahastasana (Intense Stretch Pose Holding Big Toes or Ankles)</strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5282,height:3521/SD71G5E7Qx6n2ODei3re\" alt=\"Uttanasana Variation (Intense Stretch Pose with Clasped Arms)\" title=\"Uttanasana Variation (Intense Stretch Pose with Clasped Arms)\" width=\"600\" height=\"350\"><p><em><strong>Uttanasana Variation (Intense Stretch Pose with Clasped Arms)</strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:533/jvwkWhhCQDSAZiI3LMmQ\" alt=\"Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)\" title=\"Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Adho Mukha Svanasana (Revolved Downward Facing Dog Pose)</strong></em></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3534,height:5301/PtaokkTmShe7IXBCjXE4\" alt=\"Urdhva Prasarita Eka Padasana (Standing Split Pose)\" title=\"Urdhva Prasarita Eka Padasana (Standing Split Pose)\" width=\"600\" height=\"350\"><p><em><strong>Urdhva Prasarita Eka Padasana (Standing Split Pose)</strong></em></p><p><br></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 Uttanasana or Intense Stretch Pose.","breadcrumbName":"Uttanasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":425,"UUID":"469af5e9-c9d5-49c7-b9b8-bafcb9e62d3b","TagID":248,"Question":"What are the benefits of Ardha Uttanasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are a few health benefits of Ardha Uttanasana:&nbsp;</span></p><p><br></p><ul><li>Relaxes the upper body.&nbsp;</li><li>Soothes and calms the mind.&nbsp;</li><li>Strengthens the core muscles.&nbsp;</li><li>Improves tailbone and spinal mobility.&nbsp;</li><li>Eases constipation and menstrual pain.&nbsp;</li><li>Lengthens and strengthens the hamstrings. </li></ul><p><br></p>","Position":1,"CreatedDate":"2023-03-29 11:10:06","ModifiedDate":"2023-03-29 11:10:06","Tags":null},{"ID":426,"UUID":"34fe3faf-10bf-48b7-ab05-85743e0d7311","TagID":248,"Question":"Can beginners perform Uttanasana Pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">No, beginners should not perform Uttanasana Pose during the initial stages of their practice. It's better to work on lower body flexibility and lower back mobility first, and then perform Uttanasana because this will keep you safe from muscle pulls tears.&nbsp;</span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-03-29 11:10:34","ModifiedDate":"2023-03-29 11:10:34","Tags":null},{"ID":427,"UUID":"a3721319-eb75-4da0-be4b-bb03315c2ac3","TagID":248,"Question":"What is Hasta Uttanasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Hasta Uttanasana is a standing backbend yoga pose, and it's widely used in the Surya Namaskar sequence. To perform this pose, begin by standing straight and extending both arms over your head.&nbsp;</span></p><p><span style=\"color: rgb(14, 16, 26);\">Now, engage your legs and bend backward. The more you bend, the deeper your chest muscles will open up. Hold this pose for a few minutes, and then relax your low back in the counterpose Uttanasana.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-29 11:11:04","ModifiedDate":"2023-03-29 11:11:04","Tags":null},{"ID":428,"UUID":"c36ce98a-7c84-4840-8232-238c54785400","TagID":248,"Question":"Who should not perform Uttanasana yoga?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Do not perform Uttanasana yoga pose if you suffer from sciatica, migraines, chronic low pain, or have had any surgery recently.&nbsp;</span></p><p><span style=\"color: rgb(14, 16, 26);\">Also, avoid the practice if you've been facing intestinal blockage or if you're pregnant and in your second or third trimesters. </span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-29 11:12:03","ModifiedDate":"2023-03-29 11:12:03","Tags":null},{"ID":429,"UUID":"6028281b-24d2-4309-9d47-8f656cd432d3","TagID":248,"Question":"What are the benefits of Parsva Uttanasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some essential health benefits of Parsva Uttanasana or the Side Full Forward Bend:</span></p><ul><li>Soothes the spine.&nbsp;</li><li>Improves digestion.&nbsp;</li><li>Calms the nervous system.&nbsp;</li><li>Tones the hamstrings, calves, and obliques.&nbsp;</li><li>Stretches and increases flexibility in the side body.&nbsp;</li></ul><p><br></p>","Position":5,"CreatedDate":"2023-03-29 11:12:39","ModifiedDate":"2023-03-29 11:12:39","Tags":null},{"ID":430,"UUID":"d62b2ac7-4ceb-4fd4-9597-492f5702ca0f","TagID":248,"Question":" Is Uttanasana and Padahastasana the same?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The Uttanasana and Padahastasana look very similar, but they each have some modifications that make them unique.&nbsp;</span></p><p><span style=\"color: rgb(14, 16, 26);\">The major difference between Uttanasana and Padahastasana is that Uttanasana is a basic forward bending motion, whereas Padahastasana requires a little more leg flexibility in bending forward to hold onto the big toe.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-03-29 11:13:13","ModifiedDate":"2023-03-29 11:13:13","Tags":null}],"yoga_details":{"ID":248,"UUID":"505a6c63-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Uttanasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Uttanasana","Description":"","Slug":"uttanasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680088118/asana/1_13.jpg","Tagline":"Feel the body calm down with Uttanasana after long yoga practice. 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","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":219,"UUID":"505a696f-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Sirsasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"","Description":"","Slug":"sirsasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667374080/tags/a5rmrtc3vw8ytaqbm9w0.jpg","Tagline":"Sirsasana will nourish your brain and stimulate mindfulness","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Sirsasana or Headstand Pose","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 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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":"clgkovn9hpdpq0ak6qbwhpdhp","slug":"yoga-for-sore-legs","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Sore Legs: 5 Simple Poses to Soothe and Energize!","createdAt":"2023-04-17T10:24:34.174262+00:00","coverUrl":"mus2jt19hk8uawj0uuxg.jpg","content":{"text":"You know the feeling, after a long bike ride, hike, or running a marathon — sore legs that seem like they can’t even move. Whether you’re a runner, cyclist, or simply on your feet all day, yoga can help alleviate those tired and sore muscles, increase circulation, and reduce feelings of aching and stiffness.\\n\\nWhy Yoga is Great for Sore Legs\\nThe number one reason yoga works to help sore legs feel better is that it increases flexibility and mobility. When we engage in physical activity, our muscles contract and become tight. While this is a necessary process for building strength and endurance, it can also lead to those stiff and achy feels. Yoga helps to stretch and lengthen your muscles, which can alleviate feelings of tension and soreness.\\n\\nHow Yoga Helps You Recover from Sore Legs\\nIn addition to increasing flexibility and mobility, yoga can also help sore muscles recover by improving relaxation and reducing stress. When you’re stressed or anxious, your body releases cortisol, a hormone that can lead to inflammation and muscle tension. Practicing yoga can help to reduce your cortisol levels, which can in turn lower inflammation and improve circulation to your sore muscles.\\nYoga also typically involves deep breathing and meditation, which can also help to calm your mind and promote relaxation throughout your body. This can be especially helpful if you’re experiencing soreness as a result of stress or tension — like if you’re dealing with a busy work schedule where you’re always on your feet.\\n\\nTips for Practicing Yoga with Sore Legs\\nIf you’re new to yoga and you’re trying to reduce soreness in your legs, it’s important to be gentle and listen to your body as you practice. Here are some tips to keep in mind:\\n- Avoid intense or high-impact poses. While yoga can be an effective way to alleviate soreness, certain strengthening poses can cause increased pain or strain. Avoid poses that put excessive pressure on your legs until your muscles have had a chance to recover. Choose gentle, restorative poses. Try practicing poses that focus on relaxation and gentle stretching.\\n- Use props for support. Props such as blocks or blankets can provide added support and help you achieve proper alignment in your poses. By using props to you can ease into the poses and avoid putting excessive strain on your legs.\\n- Take breaks as needed. If you start to feel pain or discomfort, take a break or modify the pose to make it more comfortable for you. Remember that yoga is a personal practice, and it’s important to listen to your own body and honor your limitations.\\n\\nPracticing Yoga for Sore Legs\\n\n\\nMany of the primary yoga poses focus on stretching and strengthening the legs, hips, and lower back, which are common areas of soreness for many people. These poses can help to loosen up tight muscles and increase blood flow to affected areas, which can reduce inflammation and promote healing.\\nBut the best type of yoga for sore legs is Restorative, Gentle, or Yin yoga. In these types of yoga, basic primary poses are held for longer durations, and there is no intense movement or strain involved. \\nIt’s important to use the correct alignment to avoid injury, so if you’re new to practicing yoga, you may want to start by taking a class with a certified yoga instructor. At\\n \\nMyYogaTeacher\\n, you can practice in the comfort of your own home along with the guidance of a professional teacher. \\nTo relieve soreness and tension in your legs and help them recover, try starting with the below yoga poses for quick relief.\\n\\n5 Yoga Poses for Sore Legs\\n1. 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\\n2. Triangle Pose\\n\\nFrom a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.\n\\n3. 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\\n4. Low Lunge\\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\\n5. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n","html":"<p>You know the feeling, after a long bike ride, hike, or running a marathon — sore legs that seem like they can’t even move. Whether you’re a runner, cyclist, or simply on your feet all day, yoga can help alleviate those tired and sore muscles, increase circulation, and reduce feelings of aching and stiffness.</p><p></p><h2><strong>Why Yoga is Great for Sore Legs</strong></h2><p>The number one reason yoga works to help sore legs feel better is that it increases flexibility and mobility. When we engage in physical activity, our muscles contract and become tight. While this is a necessary process for building strength and endurance, it can also lead to those stiff and achy feels. Yoga helps to stretch and lengthen your muscles, which can alleviate feelings of tension and soreness.</p><p><strong></strong></p><h2><strong>How Yoga Helps You Recover from Sore Legs</strong></h2><p>In addition to increasing flexibility and mobility, yoga can also help sore muscles recover by improving relaxation and reducing stress. When you’re stressed or anxious, your body releases cortisol, a hormone that can lead to inflammation and muscle tension. Practicing yoga can help to reduce your cortisol levels, which can in turn lower inflammation and improve circulation to your sore muscles.</p><p>Yoga also typically involves deep breathing and meditation, which can also help to calm your mind and promote relaxation throughout your body. This can be especially helpful if you’re experiencing soreness as a result of stress or tension — like if you’re dealing with a busy work schedule where you’re always on your feet.</p><p></p><h2><strong>Tips for Practicing Yoga with Sore Legs</strong></h2><p>If you’re new to yoga and you’re trying to reduce soreness in your legs, it’s important to be gentle and listen to your body as you practice. Here are some tips to keep in mind:</p><p>- Avoid intense or high-impact poses. While yoga can be an effective way to alleviate soreness, certain strengthening poses can cause increased pain or strain. Avoid poses that put excessive pressure on your legs until your muscles have had a chance to recover. Choose gentle, restorative poses. Try practicing poses that focus on relaxation and gentle stretching.</p><p>- Use props for support. Props such as blocks or blankets can provide added support and help you achieve proper alignment in your poses. By using props to you can ease into the poses and avoid putting excessive strain on your legs.</p><p>- Take breaks as needed. If you start to feel pain or discomfort, take a break or modify the pose to make it more comfortable for you. Remember that yoga is a personal practice, and it’s important to listen to your own body and honor your limitations.</p><p></p><h2><strong>Practicing Yoga for Sore Legs</strong><br></h2><p>Many of the primary yoga poses focus on stretching and strengthening the legs, hips, and lower back, which are common areas of soreness for many people. These poses can help to loosen up tight muscles and increase blood flow to affected areas, which can reduce inflammation and promote healing.</p><p>But the best type of yoga for sore legs is Restorative, Gentle, or Yin yoga. In these types of yoga, basic primary poses are held for longer durations, and there is no intense movement or strain involved. </p><p>It’s important to use the correct alignment to avoid injury, so if you’re new to practicing yoga, you may want to start by taking a class with a certified yoga instructor. At<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>, you can practice in the comfort of your own home along with the guidance of a professional teacher. </p><p>To relieve soreness and tension in your legs and help them recover, try starting with the below yoga poses for quick relief.</p><p></p><h2>5 Yoga Poses for Sore Legs</h2><h3><strong>1. 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>2. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triange Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><p>From a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.<br></p><h3><strong>3. Standing Forward Fold</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>4. Low Lunge</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.</p><p></p><h3><strong>5. Legs Up The Wall</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><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></p>"},"category":["fitness"]}]},{"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":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious.","html":"<p>Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.</p><p>Fortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we&#39;ll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.<br><br></p><h1><strong>Benefits of Yoga for Carpal Tunnel Syndrome</strong></h1><p>Yoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:</p><p><strong>Reducing pain:</strong> Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.</p><p><strong>Improving flexibility: </strong>Tight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.</p><p><strong>Reducing stress:</strong> Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.<br></p><p></p><h1><strong>Yoga Poses for Carpal Tunnel Syndrome Relief</strong></h1><p>Yoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:</p><p><br><strong>1.Gomukhasana (Cow Face Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\" alt=\"Gomukhasana (Cow Face Pose)\" title=\"cowface.jpg\" width=\"6000\" height=\"4000\" /><p>This pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.</p><p><br><strong>2.Adho Mukha Svanasana (Downward-Facing Dog Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.</p><p><br><strong>3.Garudasana (Eagle Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:800,height:450/sYsyolEDS5OXUNjsz09A\" alt=\"Garudasana (Eagle Pose):\" title=\"10 (13).jpg\" width=\"800\" height=\"450\" /><p>This pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.</p><p><br><strong>4.Utthita Trikonasana (Extended Triangle Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Utthita Trikonasana (Extended Triangle Pose)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.</p><p><br><strong>5.Padangusthasana (Big Toe Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Padangusthasana (Big Toe Pose)\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.</p><p></p><p><strong>6.Marjariasana (Cat Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:5022,height:3348/mFZo2KPXQoOE4jtOn20c\" alt=\"Marjariasana (Cat Pose)\" title=\"Cat pose.JPG\" width=\"5022\" height=\"3348\" /><p>This pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.<br></p><p><strong>7.Bitilasana (Cow Pose): </strong></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Bitilasana (Cow Pose)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.<br></p><p><strong>8.Matsyasana (Fish Pose):</strong></p><img src=\"https://media.graphassets.com/resize=width:5515,height:3677/Rf1HKIhQOqRtrw8FQdDq\" alt=\"Matsyasana (Fish Pose)\" title=\"9 (16).jpg\" width=\"5515\" height=\"3677\" /><p>This pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.</p><p></p><p><strong>9.Baddha Konasana (Butterfly Pose):</strong> </p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/VUGsJKLTTBCl6JORQQDK\" alt=\"Baddha Konasana (Butterfly Pose)\" title=\"butterfly.jpg\" width=\"3504\" height=\"2336\" /><p>This pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.<br></p><p><strong>10</strong>.<strong>Uttanasana (Standing Forward Bend)</strong>: </p><img src=\"https://media.graphassets.com/resize=width:2870,height:1914/kfOomueQTzGdBoZs61nG\" alt=\"Uttanasana (Standing Forward Bend)\" title=\"Standing forward fold.jpg\" width=\"2870\" height=\"1914\" /><p>This pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.<br><br></p><h1><strong>Breathing and Meditation Practices for Carpal Tunnel Syndrome Relief</strong></h1><p>In addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:</p><p><strong>Deep Breathing:</strong> Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.</p><p><strong>Guided Meditation:</strong> Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.</p><p><strong>Visualization:</strong> Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.<br></p><p></p><h1><strong>Tips for Practicing Yoga with Carpal Tunnel Syndrome</strong></h1><p>When practicing yoga with carpal tunnel syndrome, it&#39;s important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:</p><p><strong>Use Props</strong>: Props like blocks or straps can help make poses more accessible and comfortable.</p><p><strong>Modify Poses</strong>: If a pose is too painful or uncomfortable, modify it or skip it altogether.</p><p><strong>Be Mindful</strong>: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.</p><p></p><h1><strong>Conclusion:</strong></h1><p>Managing carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!<br><br></p><h1><strong>Frequently Asked Questions about Carpal Tunnel Syndrome</strong></h1><p></p><p><strong>Q1. How can yoga help people with carpal tunnel syndrome?</strong></p><p><strong>Ans: </strong>Yoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.</p><p></p><p><strong>Q2. What yoga poses should you avoid with carpal tunnel?</strong></p><p><strong>Ans:</strong> If you have carpal tunnel syndrome, it&#39;s important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.<br></p><p><strong>Q3.What are the best practices for carpal tunnel?</strong></p><p><strong>Ans:</strong> In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It&#39;s important to take care of yourself both on and off the mat!<br></p><p><strong>Q4.How can you protect yourself from carpal tunnel?</strong></p><p><strong>Ans:</strong> There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious.</p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.","html":"<p>If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. </p><p></p><h1><strong>How Yoga Helps with Acid Reflux</strong></h1><p>One of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.</p><p>Another way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.</p><p>Yoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.</p><p>One of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.<br></p><p></p><h1><strong>8 Effective Yoga Poses for Acid Reflux</strong></h1><p>In order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.</p><p>The poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>.</p><h3>1.Mountain Pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain pose\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><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.<br></p><h3>2. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold\" 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>3. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog.\" 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><h3>4. Seated Spinal Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/JzEmunirSEaCB9a31POw\" alt=\"Seated Spinal Twist\" title=\"Ardha Matsyendrasana (Seated twist).jpg\" width=\"3504\" height=\"2336\" /><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>5. Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/fETpuCUuShQh1FwGLsRC\" alt=\"Cat-Cow Pose\" title=\"CatCow.jpg\" width=\"3504\" height=\"2336\" /><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>6. Child’s pose 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>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.<br></p><h3>7. Seated Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\" alt=\"seated forward fold\" title=\"seated forward fold.png\" width=\"600\" height=\"400\" /><p>Start by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.</p><p></p><h3>8. Corpse Pose</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_poses"]}]},{"status":"success","post":[{"id":"clfqi8zaw9g520ak0is7d37vx","slug":"5-simple-yoga-poses-for-emotional-stress","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Simple Yoga Poses to Relieve Emotional Stress and Boost Mood","createdAt":"2023-03-27T07:25:53.716473+00:00","coverUrl":"rgbxsuhsidpakhcf5yrl.jpg","content":{"text":"For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.\\nWhen we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. \\nUnfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.\\n\\nHow Yoga Helps With Emotional Stress\\nWhen you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. \\n\\nStudies have shown\\n that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.\\nIf it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.\\n\\n5 Yoga Poses for Emotional Stress\\nTo address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.\\n1.Child’s pose\\n\\nKnown to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n2. Standing Forward Fold\\n\\nLike Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.\\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. Reclined Fixed Angle\\n\\nIt’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n4. Legs Up The Wall\\n\\nThis yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n5. Corpse pose\\n\\nLying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.\\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\n\\nPranayama for Emotional Stress\\n\n\\nAlong with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.\\n\n\\n1. Nadi Sodhana or “Alternate Nostril Breathing”\\nYou can perform this \\nbreathing technique\\n anywhere and anytime you feel overwhelmed or fearful.\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Shitali or “Cooling Breath”\\nWhen you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling \\nbreathing exercise\\n. \\nRoll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.","html":"<p>For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.</p><p>When we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. </p><p>Unfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.</p><p></p><h2><strong>How Yoga Helps With Emotional Stress</strong></h2><p>When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. </p><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\"><u>Studies have shown</u></a> that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.</p><p>If it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.</p><p></p><h2><strong>5 Yoga Poses for Emotional Stress</strong></h2><p>To address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.</p><h3>1.Child’s pose</h3><img src=\"https://media.graphassets.com/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\" alt=\"Child’s pose\" title=\"childpose.JPG\" width=\"5080\" height=\"3388\" /><p>Known to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.</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>2. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" alt=\"Standing Forward Fold Pose\" title=\"Forwardfold.JPG\" width=\"5740\" height=\"3827\" /><p>Like Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.</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. Reclined Fixed Angle</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\" alt=\"Reclined Fixed Angle Pose\" title=\"Reclinedbutterly (1).jpg\" width=\"7008\" height=\"4360\" /><p>It’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.</p><p>Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.</p><p></p><h3>4. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>This yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.</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></p><h3>5. Corpse pose</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>Lying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.</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><br></p><h2><strong>Pranayama for Emotional Stress</strong></h2><p><br></p><p>Along with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.</p><p><br></p><h3>1. Nadi Sodhana or “Alternate Nostril Breathing”</h3><p>You can perform this <a target='_blank' title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">breathing technique</a> anywhere and anytime you feel overwhelmed or fearful.</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><p></p><h3>2. Shitali or “Cooling Breath”</h3><p>When you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">breathing exercise</a>. </p><p>Roll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.</p>"},"category":["emotional_health"]}]},{"status":"success","post":[{"id":"clfcfc8ew0zqr0bk4rrjqnxeq","slug":"8-easy-yoga-poses-for-improved-blood-circulation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Easy Yoga Poses for Improved Blood Circulation","createdAt":"2023-03-17T10:55:40.177521+00:00","coverUrl":"pco80fu8hfoyq5rkppxw.jpg","content":{"text":"Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\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\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\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. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated 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.","html":"<p>Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.</p><p>The effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.</p><p></p><h2><strong>How Yoga Increases Blood Flow?</strong></h2><p>Yoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.</p><p>All yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.</p><h2><br><strong>8 Easy Yoga Poses for Improved Blood Circulation</strong></h2><p><br>Are you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.</p><p></p><h3>1. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>This pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p></p><h3>2. Plow Pose</h3><img src=\"https://media.graphassets.com/resize=width:1174,height:556/WUIUCkRhK9MfCX25mmqA\" alt=\"Plow pose\" title=\"Screenshot 2023-03-17 at 4.10.16 PM.png\" width=\"1174\" height=\"556\" /><p>Plow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.</p><p>Lie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.</p><p></p><h3>3. Shoulder Stand Pose</h3><img src=\"https://media.graphassets.com/resize=width:882,height:742/bAMa4DDQRJmC8koL2k9M\" alt=\"Shoulder Stand\" title=\"Screenshot 2023-03-17 at 4.14.12 PM.png\" width=\"882\" height=\"742\" /><p>This pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.</p><p>Lie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.</p><p></p><h3>4. Standing Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" alt=\"Standing Forward Fold\" title=\"Forwardfold.JPG\" width=\"5740\" height=\"3827\" /><p>Standing Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.</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><h3><br>5. Cobra Pose</h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>This pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.</p><p></p><h3>6. Warrior II Pose</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><p>Your legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.</p><p>Move to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.</p><p></p><h3>7. Legs-Up-The-Wall Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs-Up-The-Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>This half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.</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></p><h3>8. Seated Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/IRF4o9GRTrWmJjtKeBNM\" alt=\"Seated Twist Pose\" 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>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clepma36e0rqg0bjz8476jeni","slug":"yoga-spring-cleaning","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Spring Cleaning: The Best Cleansing Yoga for a New You","createdAt":"2023-03-01T11:51:15.344086+00:00","coverUrl":"gxltedixbrslpvsfoxlr.jpg","content":{"text":"Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.\\nTo honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.\\nFollow the below yoga postures and breathwork exercises to get started creating a whole new you.\\n\\n10 Cleansing Yoga Postures To Practice\\n\\n1.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\\n2. Eagle pose\\n\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. 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. 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\\n6. 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 hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n7. Revolved Triangle pose\\n\\nStand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n8. Boat pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n\n9. Yogi Squat\\n\\nStart by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.\\n\\n10. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\n\\nCleansing Pranayama\\n\n1.Bellows Breath\\nSit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.\\n\\n2. Breath of Fire\\nJust like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.\n\\n3. Three Part Breath\\nSit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.","html":"<p>Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.</p><p>To honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.</p><p>Follow the below yoga postures and breathwork exercises to get started creating a whole new you.</p><p><strong></strong></p><h2><strong>10 Cleansing Yoga Postures To Practice</strong></h2><p></p><h2>1.Seated Spinal Twist</h2><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist Pose\" 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><h3>2. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:3360,height:5040/uP9xgDYzSEyywqAfVi2z\" alt=\"Eagle pose\" title=\"pexels-miriam-alonso-7592505.jpg\" width=\"3360\" height=\"5040\" /><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.<br></p><h3>3. Downward Facing Dog</h3><img src=\"https://media.graphassets.com/resize=width:1000,height:1000/KdCLkmIgQBuDiicsIpTN\" alt=\"Downward Facing Dog Pose\" title=\"downdog.jpg\" width=\"1000\" height=\"1000\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3>4. 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>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>5. Supine Twist</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine Twist Pose\" 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><h3>6. Knees to Chest</h3><img src=\"https://media.graphassets.com/resize=width:5541,height:3832/6yNGHrpRT1iUuEtd8XsR\" alt=\"Knees to Chest Pose\" title=\"wind.JPG\" width=\"5541\" height=\"3832\" /><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 hold your knees with your hands, or if you’re able, wrap 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><h3>7. Revolved Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:5214,height:3476/ZxQUHmURT62cCe4vCXdJ\" alt=\"Revolved Triangle pose\" title=\"Extended Side Angle.JPG\" width=\"5214\" height=\"3476\" /><p>Stand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>8. Boat pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/n12r1DWuScG5vhaFkrXq\" alt=\"Boat pose\" title=\"Boat pose.JPG\" width=\"6000\" height=\"4000\" /><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><h3><br>9. Yogi Squat</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/GYTPgujxQKqCSXiKTP4q\" alt=\" Yogi Squat Pose\" title=\"yogisquat.jpg\" width=\"7008\" height=\"4672\" /><p>Start by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.</p><p></p><h3>10. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><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><br></p><h2><strong>Cleansing Pranayama</strong></h2><h3><br>1.Bellows Breath</h3><p>Sit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.</p><p></p><h3>2. Breath of Fire</h3><p>Just like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.<br></p><h3>3. Three Part Breath</h3><p>Sit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.</p>"},"category":[]}]},{"status":"success","post":[{"id":"clepkcngy00l20bipz5qbrz4g","slug":"11-yoga-poses-to-reduce-inflammation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"11 Yoga Poses To Reduce Inflammation","createdAt":"2023-03-01T10:57:15.727585+00:00","coverUrl":"o3ezucclbille8nftamh.jpg","content":{"text":"When your muscles ache, or if you’re suffering from chronic pain, lowering the inflammation in your body makes perfect sense. But did you know that keeping inflammation low can help improve your overall health? Minimizing your body’s inflammatory response can protect you from disease, keep your organs and tissue healthy, and help you feel better overall.\\nThere are many ways to lower your inflammation, including taking NSAIDS like aspirin and ibuprofen. But if taken long term, over the counter anti-inflammatory drugs can cause damage to your digestive system. There are less harmful ways to keep inflammation low, like eating anti-inflammatory foods and avoiding those that cause inflammation to spike — like alcohol, sugar and processed food.\\nYoga can also help lower inflammation in your body. With regular, weekly practice, yoga can help keep your body’s inflammatory response at a minimum. But routine practice is required for it to work, and results only come through regular commitment over time.\\n\\nHow Yoga Lowers Inflammation?\\nYoga can lower inflammation in the body by reducing stress levels and promoting relaxation and mindfulness, which in turn can decrease the levels of the stress hormone cortisol and reduce inflammation.\\nIn numerous studies, scientists have confirmed that regular practice of yoga can positively affect inflammatory biomarkers in your body, and in\\n \\none 2019 study\\n scientists found that the more you practice, the greater the results. By reducing the amount of certain compounds in your blood, yoga helps reduce inflammation from aging and stress.\\nOver time, this means your body will react to stressors with less of an impact to your overall health. This change in physiological response isn’t just good for your body, either. By reducing inflammation and stress response, you’re also improving your capacity and mental health.\\n\\nYoga to Reduce Inflammation\\nTo lower inflammation in your body with yoga, it’s fairly simple: practice on a regular basis consistently for a long period of time.\\n \\nIn this study,\\n researchers pointed out that expert yoga practitioners had lower levels of inflammation than novices.\\nAdherence to a specific type of yoga isn’t necessary to reduce your inflammation. What’s important is a well-rounded practice that includes asanas, pranayama and meditation. If you’re just getting started with yoga, try this sequence of stress-relieving primary poses and breathing techniques to help your body lower its inflammatory response.\\n\\n11 Yoga Poses to Reduce Inflammation \\n1. Child’s Pose\n⁠2. Downward Facing Dog Pose\n3. ⁠Warrior II Pose\n⁠4. Standing Forward Fold Pose\n5. C⁠at-Cow Pose\n⁠6. Bridge Pose\n⁠7. Legs Up The Wall\n⁠8. Reclining Fixed Angle Pose\n9. ⁠Nadi Shodhana Pranayama Pose\n10. ⁠Shitali Pranayama Pose\n11. C⁠orpse Pose\\n\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\n\\n2. Downward Facing Dog Pose\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n3. Warrior II Pose\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\\n\\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. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n7. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Reclining Fixed Angle Pose\\n\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n9. Nadi Shodhana Pranayama Pose\\n\\nSit in a relaxed posture, like Easy pose or in a comfortable chair. 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.\\n\\n10. Shitali Pranayama Pose\\n\\nWhile sitting in a relaxed posture, roll your tongue and slowly breathe in through it, as if your tongue were a straw. Hold it in for several seconds, then exhale through your nose. Repeat.\\n\\n11. 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>When your muscles ache, or if you’re suffering from chronic pain, lowering the inflammation in your body makes perfect sense. But did you know that keeping inflammation low can help improve your overall health? Minimizing your body’s inflammatory response can protect you from disease, keep your organs and tissue healthy, and help you feel better overall.</p><p>There are many ways to lower your inflammation, including taking NSAIDS like aspirin and ibuprofen. But if taken long term, over the counter anti-inflammatory drugs can cause damage to your digestive system. There are less harmful ways to keep inflammation low, like eating anti-inflammatory foods and avoiding those that cause inflammation to spike — like alcohol, sugar and processed food.</p><p>Yoga can also help lower inflammation in your body. With regular, weekly practice, yoga can help keep your body’s inflammatory response at a minimum. But routine practice is required for it to work, and results only come through regular commitment over time.</p><p></p><h2>How Yoga Lowers Inflammation?</h2><p><strong>Yoga can lower inflammation in the body by reducing stress levels and promoting relaxation and mindfulness, which in turn can decrease the levels of the stress hormone cortisol and reduce inflammation.</strong></p><p>In numerous studies, scientists have confirmed that regular practice of yoga can positively affect inflammatory biomarkers in your body, and in<a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700894/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700894/\"> <u>one 2019 study</u></a> scientists found that the more you practice, the greater the results. By reducing the amount of certain compounds in your blood, yoga helps reduce inflammation from aging and stress.</p><p>Over time, this means your body will react to stressors with less of an impact to your overall health. This change in physiological response isn’t just good for your body, either. By reducing inflammation and stress response, you’re also improving your capacity and mental health.</p><p></p><h2>Yoga to Reduce Inflammation</h2><p>To lower inflammation in your body with yoga, it’s fairly simple: practice on a regular basis consistently for a long period of time.<a title=\"https://www.sciencedaily.com/releases/2010/01/100111122643.htm\" href=\"https://www.sciencedaily.com/releases/2010/01/100111122643.htm\"> <u>In this study,</u></a> researchers pointed out that expert yoga practitioners had lower levels of inflammation than novices.</p><p>Adherence to a specific type of yoga isn’t necessary to reduce your inflammation. What’s important is a well-rounded practice that includes asanas, pranayama and meditation. If you’re just getting started with yoga, try this sequence of stress-relieving primary poses and breathing techniques to help your body lower its inflammatory response.</p><p></p><h2>11 Yoga Poses to Reduce Inflammation </h2><p><strong>1. Child’s Pose<br>2. Downward Facing Dog Pose<br>3. ⁠Warrior II Pose<br>4. Standing Forward Fold Pose<br>5. C⁠at-Cow Pose<br>6. Bridge Pose<br>7. Legs Up The Wall<br>8. Reclining Fixed Angle Pose<br>9. ⁠Nadi Shodhana Pranayama Pose<br>10. ⁠Shitali Pranayama Pose<br>11. C⁠orpse Pose</strong></p><h3><br>1.Child’s Pose</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>2. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:1000,height:1000/KdCLkmIgQBuDiicsIpTN\" alt=\"Downward Facing Dog\" title=\"downdog.jpg\" width=\"1000\" height=\"1000\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3>3. Warrior II Pose</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/I1Ngq85pTWSWW4Qx2rag\" alt=\"Warrior II Pose\" title=\"warrior2.jpg\" width=\"4787\" height=\"3215\" /><p>Step your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.</p><p></p><h3>4. Standing Forward Fold Pose</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>5. Cat-Cow Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>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>6. Bridge Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/dgnykw7DQO21TXnY4kKi\" alt=\"Bridge Pose\" title=\"Bridge pose_1.JPG\" width=\"6000\" height=\"4000\" /><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p></p><h3>7. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><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></p><h3>8. Reclining Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4360/1CFWHp7KRKhDavUNBrMw\" alt=\"Reclining Fixed Angle Pose\" title=\"Reclinedbutterly.jpg\" width=\"7008\" height=\"4360\" /><p>Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.</p><p></p><h3>9. Nadi Shodhana Pranayama Pose</h3><img src=\"https://media.graphassets.com/resize=width:4000,height:6000/XLjACvSrSymaOMTOY8kx\" alt=\"Nadi Shodhana Pranayama \" title=\"pexels-ivan-samkov-6648537.jpg\" width=\"4000\" height=\"6000\" /><p>Sit in a relaxed posture, like Easy pose or in a comfortable chair. 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><p></p><h3>10. Shitali Pranayama Pose</h3><img src=\"https://media.graphassets.com/resize=width:1378,height:690/R0UOspMTkeeh80jZn2Kw\" alt=\" Shitali Pranayama\" title=\"Screenshot 2023-03-01 at 4.45.54 PM.png\" width=\"1378\" height=\"690\" /><p>While sitting in a relaxed posture, roll your tongue and slowly breathe in through it, as if your tongue were a straw. Hold it in for several seconds, then exhale through your nose. Repeat.</p><p></p><h3>11. 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>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&#39;s important to listen to your body and only engage in yoga practices that feel comfortable and safe. Additionally, it&#39;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. 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Hold this pose for a few minutes, and then relax your low back in the counterpose Uttanasana.&nbsp;"}},{"@type":"Question","name":"Who should not perform Uttanasana yoga?\n","acceptedAnswer":{"@type":"Answer","text":"Do not perform Uttanasana yoga pose if you suffer from sciatica, migraines, chronic low pain, or have had any surgery recently.&nbsp;Also, avoid the practice if you've been facing intestinal blockage or if you're pregnant and in your second or third trimesters. 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Uttanasana (Intense Stretch Pose)

What is Uttanasana (Intense Stretch Pose)?

Health Benefits of Uttanasana

When to Avoid Performing Uttanasana

How to do Uttanasana (Intense Stretch Pose)

Part 1 - Preparatory Poses for Uttanasana

Part 2: Step-by-Step Instructions to Perform Uttanasana

Part 3: Things to Keep in Mind

Part 4: Relaxing Poses After Uttanasana

What are the benefits of Ardha Uttanasana?

Can beginners perform Uttanasana Pose?

What is Hasta Uttanasana?

Who should not perform Uttanasana yoga?

What are the benefits of Parsva Uttanasana?

Is Uttanasana and Padahastasana the same?

Yoga for Digestion: 8 Yoga Poses to Relieve Constipation

Yoga for Sore Legs: 5 Simple Poses to Soothe and Energize!

Yoga for Constipation: Top 8 Poses to Stimulate Digestion and Alleviate Discomfort

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