Yoga for Beginners

{"loading":false,"segements":{"title":"Yoga Poses for Beginners","levelTitle":"Yoga for Beginners","level":{"html":"<h2>Yoga for Beginners</h2><p>Whether you have recently begun taking yoga classes, or you’re just thinking about practicing yoga, there are many options available for getting started on your own personal yoga journey. No matter your age, body type, or physical ability, yoga is a great way to achieve balance and vitality in both mind and body. All you need is a yoga mat to get started!</p>","text":"Yoga for Beginners\\nWhether you have recently begun taking yoga classes, or you’re just thinking about practicing yoga, there are many options available for getting started on your own personal yoga journey. No matter your age, body type, or physical ability, yoga is a great way to achieve balance and vitality in both mind and body. All you need is a yoga mat to get started!"},"benefits":{"html":"<h2>Benefits of Yoga for Beginners</h2><p>Yoga for beginners is the best way to start practicing yoga, since beginner-friendly classes are designed to help you learn about yoga without risking injury or getting in over your head. Within just a few weeks or months of regular practice, you will experience increased strength and flexibility, as well as improved mobility and balance.</p><ul><li><div>Increased strength and flexibility</div></li><li><div>Relieves stress and anxiety</div></li><li><div>Improves alignment and posture</div></li><li><div>Reduces chronic pain</div></li><li><div>Increases self-awareness</div></li></ul><p></p>","text":"Benefits of Yoga for Beginners\\nYoga for beginners is the best way to start practicing yoga, since beginner-friendly classes are designed to help you learn about yoga without risking injury or getting in over your head. Within just a few weeks or months of regular practice, you will experience increased strength and flexibility, as well as improved mobility and balance.\\nIncreased strength and flexibility\\nRelieves stress and anxiety\\nImproves alignment and posture\\nReduces chronic pain\\nIncreases self-awareness\\n"},"tipsAndPrecautions":{"html":"<h2>Tips and Precautions for Beginners Practicing Yoga</h2><p>If you’re just starting out with yoga, the most important thing to remember is to listen to your body and take it at your own pace. Be sure to drink plenty of water and eat something light before taking a yoga class, and wear clothing that is comfortable to move in. When learning yoga for the first time, it’s advisable to seek guidance from a certified yoga instructor, who can help you learn the poses with the proper alignment to avoid injury. Let your instructor know about any limitations you might have, and don’t push yourself too deep into a pose—especially if you feel any pain.</p>","text":"Tips and Precautions for Beginners Practicing Yoga\\nIf you’re just starting out with yoga, the most important thing to remember is to listen to your body and take it at your own pace. Be sure to drink plenty of water and eat something light before taking a yoga class, and wear clothing that is comfortable to move in. When learning yoga for the first time, it’s advisable to seek guidance from a certified yoga instructor, who can help you learn the poses with the proper alignment to avoid injury. Let your instructor know about any limitations you might have, and don’t push yourself too deep into a pose—especially if you feel any pain."},"detailsDescription":{"html":"<p>If you’re a newbie and you’d like to learn some basic yoga stretches for beginners, here are a few basic postures you can try.</p><div class=\"segment-pose\"><h3>1. Mountain pose</h3></div><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3504,height:2336/3NGwWMZUS7uAExrIdhYJ\" alt=\"Mountain Pose\" title=\"Mountain Pose\" width=\"600\" height=\"350\"><p>Mountain pose is one of the primary foundational standing yoga poses for beginners, and it’s used in many different types of yoga.</p><p>Stand at the front of your mat with your feet hip distance apart. With your arms at your sides, open your chest, keeping your head perfectly balanced with your chin parallel to the floor, and your gaze fixed forward. Widen your collar bones and keep your weight balanced evenly across both of your feet. Soften your gaze and breathe mindfully for 1-2 minutes.</p><p>Mountain pose builds strength and awareness, and it helps ground you in both body and mind. While it’s a very simple pose to perform, it can actually help improve your posture.</p><div class=\"segment-pose\"><h3>2. Downward Dog pose</h3></div><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3504,height:2336/Ikk08ztXTba3H0JA5CIT\" alt=\"Downward Dog pose\" title=\"Downward Dog pose\" width=\"600\" height=\"350\"><p>Downward Dog is another one of the primary yoga poses for beginners, and is often practiced many times throughout a typical yoga class.</p><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>The Downward Dog pose stretches your hamstrings, calves, Achilles tendons, and releases tension in your lower back. This pose also helps blood circulate throughout your body.</p><div class=\"segment-pose\"><h3>3. Warrior II pose&nbsp;</h3></div><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2394,height:1608/isikIVPkRYqQIJmqJQ6m\" alt=\"Warrior II pose&nbsp;\" title=\"Warrior II pose&nbsp;\" width=\"600\" height=\"350\"><p>There are three types of Warrior poses in yoga, and Warrior II is one of the best yoga positions for beginners.</p><p>Step your right foot forward on the mat with your toes pointed forward and your right knee bent. Your left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.</p><p>Warrior II strengthens the glutes and quads, providing support to the muscular structure around your knees, as well as throughout your legs.</p><h2><strong>Yoga Sequence for Beginners</strong></h2><ol><li><div>Mountain pose</div></li><li><div>Downward Dog</div></li><li><div>Warrior II</div></li><li><div>Tree Pose</div></li><li><div>Standing Forward Fold</div></li><li><div>Cat-Cow pose</div></li><li><div>Seated Twist</div></li><li><div>Child’s pose</div></li><li><div>Butterfly pose</div></li><li><div>Corpse pose</div></li></ol><p></p>","text":"If you’re a newbie and you’d like to learn some basic yoga stretches for beginners, here are a few basic postures you can try.\\n1. Mountain pose\\n\\nMountain pose is one of the primary foundational standing yoga poses for beginners, and it’s used in many different types of yoga.\\nStand at the front of your mat with your feet hip distance apart. With your arms at your sides, open your chest, keeping your head perfectly balanced with your chin parallel to the floor, and your gaze fixed forward. Widen your collar bones and keep your weight balanced evenly across both of your feet. Soften your gaze and breathe mindfully for 1-2 minutes.\\nMountain pose builds strength and awareness, and it helps ground you in both body and mind. While it’s a very simple pose to perform, it can actually help improve your posture.\\n2. Downward Dog pose\\n\\nDownward Dog is another one of the primary yoga poses for beginners, and is often practiced many times throughout a typical yoga class.\\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.\\nThe Downward Dog pose stretches your hamstrings, calves, Achilles tendons, and releases tension in your lower back. This pose also helps blood circulate throughout your body.\\n3. Warrior II pose \\n\\nThere are three types of Warrior poses in yoga, and Warrior II is one of the best yoga positions for beginners.\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. Your left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\\nWarrior II strengthens the glutes and quads, providing support to the muscular structure around your knees, as well as throughout your legs.\\nYoga Sequence for Beginners\\nMountain pose\\nDownward Dog\\nWarrior II\\nTree Pose\\nStanding Forward Fold\\nCat-Cow pose\\nSeated Twist\\nChild’s pose\\nButterfly pose\\nCorpse pose\\n"},"medicalReviewerSLug":"","medicalReviewerTagLine":"","medicallyReviewedByImage":null,"medicallyReviewedByName":"","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":"Yoga for beginners is the best way to start practicing yoga, since beginner-friendly classes are designed to help you learn without risking injury.","breadcrumbName":"Yoga for Beginners"},"showNavigation":false,"recommendations_group_class":{"Recommend":[{"session_uuid":"0a488458-69a3-4e2b-a08e-48a433ca741b","student_uuid":"d24b647c-97ab-4135-895f-ff869410b531","teacher_uuid":"bbd06898-05a7-4473-8618-ddcbd04d676e","teacher_name":"Trupti Parikh","teacher_first_name":"Trupti","teacher_slug":"trupti-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1575617548/teacher/photos/gpbrhdz2larrvxhv3rai.jpg","group_session_name":"Gentle Yoga","group_session_description":"Gentle yoga is a slow and relaxing class. 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Beginners"},{"link":"#reviews","section":"Reviews"}],"yoga_details":{"ID":88,"UUID":"1bca8f5c-ca91-461e-b8b7-101241f37b1b","TagCategoryID":5,"TagCategoryUUID":"02723328-429a-4025-a2d9-150930e795b2","Name":"Beginners","IsActive":1,"CreatedDate":"2021-10-19 16:07:10","ModifiedDate":"2021-10-19 16:07:10","Label":"Yoga for Beginners","Description":"","Slug":"yoga-for-beginners","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1647237118/tags/k7cvyioul1htdhiwdzvn.jpg","Tagline":"Learn about yoga for beginners and how to get started at home.","MetaDescription":"Yoga for beginners is the best way to start practicing yoga, since beginner-friendly classes are designed to help you learn without risking injury.","TagCategory":null},"slug_name":"yoga-for-beginners","faq_helmet":[{"@type":"Question","name":"How Often Should Beginners Practice Yoga?","acceptedAnswer":{"@type":"Answer","text":"The best yoga routine for beginners is a gentle, regular practice that moves at your own pace. If you’re new to yoga, start by practicing yoga 2-3 times a week, and when you’re ready you can elevate your routine to 4-5 days a week, or start practicing yoga every day. "}},{"@type":"Question","name":"Can Beginners Practice Yoga at Home?","acceptedAnswer":{"@type":"Answer","text":"There are many different yoga poses for beginners you can safely practice at home. However, if you’re new to yoga, it’s advisable that you learn from an instructor first. With group and 1-on-1 classes available online, you can get the benefit of professional instruction while practicing yoga at home for beginners."}},{"@type":"Question","name":"How Do I Find Yoga Classes for Beginners?","acceptedAnswer":{"@type":"Answer","text":"When looking for yoga classes for beginners, it’s easy to get confused with all of the different types of yoga available. Look for yoga classes labeled as Beginner, Hatha, Restorative, or Gentle yoga. If the idea of a group yoga class sounds intimidating, try taking a private yoga class. By signing up for a 1-on-1 yoga class, you can get private instruction that focuses on your needs and moves at your own pace. At MyYogaTeacher, you can get started with a free trial to find out if yoga is right for you."}},{"@type":"Question","name":"What are the Benefits of Doing Morning Yoga?","acceptedAnswer":{"@type":"Answer","text":"Morning yoga is a great way to start your yoga journey while developing a healthy routine that will improve your daily life. It helps your body gently wake up, releasing any stiffness you might feel in your body, and regulates your breathing to help decrease stress and improve your sense of awareness. Morning yoga also improves circulation, balances your nervous system, and boosts your metabolism."}},{"@type":"Question","name":"Can Beginners Practice Restorative Yoga at Home?","acceptedAnswer":{"@type":"Answer","text":"Restorative yoga can help you learn about yoga while helping you relax and release stress and anxiety. If you’ve never practiced restorative yoga before, it’s best to take a class so you can learn the proper technique from a certified yoga instructor. At MyYogaTeacher, you can take a restorative yoga class online, while in the comfort of your own home. Sign up for a free trial to receive complimentary classes to get you started.&nbsp;"}},{"@type":"Question","name":"What is the Best Yoga Sequence for Obese Beginners?","acceptedAnswer":{"@type":"Answer","text":"Anyone can start taking yoga, no matter your age or your body type. If you are bigger bodied, a regular yoga practice can help you burn fat, improve your physical fitness, and develop a better sense of balance—as well as greater self-awareness and self acceptance. Try the following sequence if your are looking to try yoga for obese beginners:Mountain poseTree poseWarrior IIStanding forward foldDownward dogCat-CowChilds poseBridge poseSeated twistCorpse pose"}}],"yoga_types":[],"blogs":[{"status":"success","post":[{"id":"ckx7yyea8h8w80a76eijv061f","slug":"private-yoga-for-beginners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Benefits of Private Yoga for Beginner Yogis","createdAt":"2021-12-15T20:11:14.873149+00:00","coverUrl":"fy4uzszeeumvdaiwrwvp.jpg","content":{"text":"Whether you’re going to the gym for the first time or the millionth, working out around a lot of people can be intimidating and uncomfortable for many people. As a matter of fact, upwards of 40% of the population of the United States doesn’t go to the gym for those two reasons.\\nFor new yogis or those who want to start their yoga journey, even a virtual group setting can pose problems. \\nThe fear of being judged seems to be the primary one. But we also tend to compare ourselves to others or have concerns about natural human tendencies happening in front of other people (like extreme sweating or flatulence). We’re worried about how we look, how we smell, whether we’re keeping up, doing the poses correctly.\\nFalling out of poses that others have mastered is also a common concern for beginner yogis.\\nHere at MyYogaTeacher, we want everyone, every \\nbody\\n, to feel and be safe practicing yoga! That’s why we always highly recommend private yoga classes, or what we call 1-on-1’s, for beginner yogis, with authentic, expert yoga instructors.\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nRead on to find out why we’re so passionate about virtual private yoga classes for beginners!\\n\\n\\n\\n1. You get to build your new yoga practice in a safer environment with online private yoga taught live.\\nIf you’re brand new to yoga or haven’t started yet (but are considering it), you might find even the thought of group yoga classes daunting. \\nYou may struggle to keep up in a yoga class with more advanced yogis. Not only is this unsafe, it’s bad practice. Spending time trying to keep up may mean you’re not practicing proper alignment, using the wrong muscles, or not taking advantage of the meditative aspect of yoga. \\nHowever\\n, with a private yoga instructor, your class is tailored to \\nyou\\n! \\nIt is imperative that you learn the basics of yoga correctly. Otherwise, you’re at an increased risk of injury. Private, 1-on-1 instruction is exactly what beginner yogis need to develop a strong foundation from which to build their practice!\\nNo pre-recorded nonsense. Live instruction means real-time corrections and interactions so you're not practicing poses wrong from the start!\\n\\n\\n\\n2. Virtual private yoga taught live means you skip the intimidation, fear, and discomfort of group classes.\\nWhile even experienced yogis often find group classes uncomfortable, we understand that new yogis – or those who want to \\nbegin\\n yoga – may find a group setting particularly scary.\\nYoga is designed to relieve stress, not create it!\\nWhen humans feel free to be themselves, to make mistakes, and to focus on their self-care and health, we aren’t worried about what others are doing, how we look to them. And we aren’t focused on keeping up. \\nOnline private yoga allows yogis the opportunity to truly be themselves. Free.\\n \\nWhen we’re free of intimidation, fear, and self-consciousness, we have room to grow exponentially as humans \\nand\\n as yogis!\\nPlus, virtual yoga taught live means you get to ask your yoga instructor questions and get personalized answers!\\n\\n\\n\\n3. Online private yoga classes, eating plans, and meditation tailored specifically to you.\\n\nJust like fingerprints, everyone’s needs are different. Ever gotten frustrated with trial-and-erroring your way through various fitness programs, dietary choices, or nutritional supplements to see what works for you and what doesn’t?\\nYeah, most people, yogi or not, can relate to this!\\nWith virtual private, 1-on-1 yoga instruction, you don’t just get a yoga class. You get an expert and a friend. Someone with more than just yoga teaching experience but knowledge of how the body works, how \\ndifferent\\n bodies work and what the human body needs to survive and thrive.\\nWith MyYogaTeacher, you also get instruction rooted in ancient traditions that have helped people heal, grow, and thrive for a thousand plus years! Because our yoga teachers come from the birthplace of yoga, India, and are traditionally trained!\\nWith MyYogaTeacher you get to pick from bunches of yoga instructors. Find one that you gel with and that you feel comfortable opening up to! \\nThen the two of you can tailor your practice to your goals.\\nNothing \\npropels your health, your life, forward better or faster than individualized attention! \\n\\n\\n\\n4. Private yoga reduces stress and anxiety without causing more stress and anxiety.\\nYoga is commonly practiced to reduce or eliminate anxiety and help yogis manage stress. But what if your yoga practice \\ncauses\\n you stress and anxiety?\\nManeuvering through traffic to get to your gym or yoga studio, dressing for the occasion, making sure you have all your yoga gear, bringing a change of clothes (if you’re coming from work). Oh, let’s not forget the amount of time all of those extra steps take.\\nPlus, some people are triggered by large groups of people, which makes group yoga counterproductive to combat anxiety.\\nOnline 1-on-1 yoga eliminates the need to do anything after work but come home. Or, you can practice from anywhere in the world you want that has wi-fi! The stress of traveling, people, prepping for class is virtually non-existent! (haha! See what we did there? \\nVirtually\\n nonexistent?)\\nWith that in mind…\\n\\n\\n\\n5. Virtual 1-on-1 yoga means yoga on \\nyour\\n time.\\nOne of the primary reasons people skip the gym (or their yoga practice) is due to scheduling conflicts.\\nAt gyms, most group yoga classes are only offered very early in the morning or later in the evening. Who wants to get home from work, cook, eat, take care of family needs and \\nthen\\n \\ngo back out to do a yoga class?!\\nIf that’s you, kudos! We’re proud of you! \\nBut most people want to have the opportunity to work out when it’s convenient for them. With virtual private yoga classes, you get to schedule your workouts, health, and fitness around your schedule!\\nWhat works for one person may not work for another. That’s why connecting with a private yoga teacher or studio that offers private yoga classes is important for beginners. Beginner yogis often don’t possess the patience that comes with time and growth.\\nIf giving up due to inconvenience, time constraints, or stress is an option, it’s likely a novice yogi will take it – or not start a yoga practice at all! Which makes us sad!\\n\\n\\n\\n6. Private yoga is perfect for people with injuries, health issues, or unique challenges.\\nA common reason new yogis quit or someone never starts their yoga journey is due to previous injuries or chronic health conditions.\\nThey lack the confidence that yoga will benefit them or simply don’t have the know-how to adapt a yoga practice to their unique challenges. But as we’ve said before, we believe yoga is for everyone! \\nHaving access to a personal yoga instructor helps people with varying degrees of disabilities set goals and participate in a consistent, regular yoga routine that will improve their health and mobility, no matter what the challenges are!\\n\\nWhether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! \\nIf you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the \\nGentle yoga\\n group class for beginner exclusivley at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n","html":"<p>Whether you’re going to the gym for the first time or the millionth, working out around a lot of people can be intimidating and uncomfortable for many people. As a matter of fact, upwards of 40% of the population of the United States doesn’t go to the gym for those two reasons.</p><p>For new yogis or those who want to start their yoga journey, even a virtual group setting can pose problems. </p><p>The fear of being judged seems to be the primary one. But we also tend to compare ourselves to others or have concerns about natural human tendencies happening in front of other people (like extreme sweating or flatulence). We’re worried about how we look, how we smell, whether we’re keeping up, doing the poses correctly.</p><p>Falling out of poses that others have mastered is also a common concern for beginner yogis.</p><p>Here at MyYogaTeacher, we want everyone, every <em>body</em>, to feel and be safe practicing yoga! That’s why we always highly recommend private yoga classes, or what we call 1-on-1’s, for beginner yogis, with authentic, expert yoga instructors.</p><p>If you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></div></li></ul><ul><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Read on to find out why we’re so passionate about virtual private yoga classes for beginners!</p><p></p><img src=\"https://media.graphcms.com/resize=width:6000,height:4000/T7NmhROS82je6xHsx2BY\" alt=\"Viparita Virabhadrasana\" title=\"_TMB4306.JPG\" width=\"6000\" height=\"4000\" /><p></p><h2>1. You get to build your new yoga practice in a safer environment with online private yoga taught live.</h2><p>If you’re brand new to yoga or haven’t started yet (but are considering it), you might find even the thought of group yoga classes daunting. </p><p>You may struggle to keep up in a yoga class with more advanced yogis. Not only is this unsafe, it’s bad practice. Spending time trying to keep up may mean you’re not practicing proper alignment, using the wrong muscles, or not taking advantage of the meditative aspect of yoga. </p><p><strong>However</strong>, with a private yoga instructor, your class is tailored to <em>you</em>! </p><p>It is imperative that you learn the basics of yoga correctly. Otherwise, you’re at an increased risk of injury. Private, 1-on-1 instruction is exactly what beginner yogis need to develop a strong foundation from which to build their practice!</p><p>No pre-recorded nonsense. Live instruction means real-time corrections and interactions so you&#39;re not practicing poses wrong from the start!</p><p></p><img src=\"https://media.graphcms.com/resize=width:900,height:600/R0iqxskfQ2jew4VTJ02E\" alt=\"Adho Mukha Svanasana \" title=\"Private_Yoga.jpg\" width=\"900\" height=\"600\" /><p></p><h2>2. Virtual private yoga taught live means you skip the intimidation, fear, and discomfort of group classes.</h2><p>While even experienced yogis often find group classes uncomfortable, we understand that new yogis – or those who want to <em>begin</em> yoga – may find a group setting particularly scary.</p><p>Yoga is designed to relieve stress, not create it!</p><p>When humans feel free to be themselves, to make mistakes, and to focus on their self-care and health, we aren’t worried about what others are doing, how we look to them. And we aren’t focused on keeping up. </p><p><strong>Online private yoga allows yogis the opportunity to truly be themselves. Free.</strong> </p><p>When we’re free of intimidation, fear, and self-consciousness, we have room to grow exponentially as humans <em>and</em> as yogis!</p><p>Plus, virtual yoga taught live means you get to ask your yoga instructor questions and get personalized answers!</p><p></p><img src=\"https://media.graphcms.com/resize=width:1000,height:546/iBrrP6bjTI26dhohurI2\" alt=\"Uttana Shishosana\" title=\"onlineyogaclasses..jpg\" width=\"1000\" height=\"546\" /><p></p><h2>3. Online private yoga classes, eating plans, and meditation tailored specifically to you.</h2><p><br>Just like fingerprints, everyone’s needs are different. Ever gotten frustrated with trial-and-erroring your way through various fitness programs, dietary choices, or nutritional supplements to see what works for you and what doesn’t?</p><p>Yeah, most people, yogi or not, can relate to this!</p><p>With virtual private, 1-on-1 yoga instruction, you don’t just get a yoga class. You get an expert and a friend. Someone with more than just yoga teaching experience but knowledge of how the body works, how <em>different</em> bodies work and what the human body needs to survive and thrive.</p><p>With MyYogaTeacher, you also get instruction rooted in ancient traditions that have helped people heal, grow, and thrive for a thousand plus years! Because our yoga teachers come from the birthplace of yoga, India, and are traditionally trained!</p><p>With MyYogaTeacher you get to pick from bunches of yoga instructors. Find one that you gel with and that you feel comfortable opening up to! </p><p>Then the two of you can tailor your practice to your goals.</p><p><strong>Nothing </strong>propels your health, your life, forward better or faster than individualized attention! </p><p></p><img src=\"https://media.graphcms.com/resize=width:848,height:565/5QBKWxF3R7iQBoXs20Ix\" alt=\"Padmasana with Support\" title=\"ff1a8e94-8d89-4ed9-b803-6b87c62a787f.jpg\" width=\"848\" height=\"565\" /><p></p><h2>4. Private yoga reduces stress and anxiety without causing more stress and anxiety.</h2><p>Yoga is commonly practiced to reduce or eliminate anxiety and help yogis manage stress. But what if your yoga practice <em>causes</em> you stress and anxiety?</p><p>Maneuvering through traffic to get to your gym or yoga studio, dressing for the occasion, making sure you have all your yoga gear, bringing a change of clothes (if you’re coming from work). Oh, let’s not forget the amount of time all of those extra steps take.</p><p>Plus, some people are triggered by large groups of people, which makes group yoga counterproductive to combat anxiety.</p><p>Online 1-on-1 yoga eliminates the need to do anything after work but come home. Or, you can practice from anywhere in the world you want that has wi-fi! The stress of traveling, people, prepping for class is virtually non-existent! (haha! See what we did there? <em>Virtually</em> nonexistent?)</p><p>With that in mind…</p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/JBdAUvfcSlqYFdGR2Dtr\" alt=\"Baddha Konasana \" title=\"_DSC7726.jpg\" width=\"6048\" height=\"4024\" /><p></p><h2>5. Virtual 1-on-1 yoga means yoga on <em>your</em> time.</h2><p>One of the primary reasons people skip the gym (or their yoga practice) is due to scheduling conflicts.</p><p>At gyms, most group yoga classes are only offered very early in the morning or later in the evening. Who wants to get home from work, cook, eat, take care of family needs and <em>then</em> <em>go back out to do a yoga class?!</em></p><p>If that’s you, kudos! We’re proud of you! </p><p>But most people want to have the opportunity to work out when it’s convenient for them. With virtual private yoga classes, you get to schedule your workouts, health, and fitness around your schedule!</p><p>What works for one person may not work for another. That’s why connecting with a private yoga teacher or studio that offers private yoga classes is important for beginners. Beginner yogis often don’t possess the patience that comes with time and growth.</p><p>If giving up due to inconvenience, time constraints, or stress is an option, it’s likely a novice yogi will take it – or not start a yoga practice at all! Which makes us sad!</p><p></p><img src=\"https://media.graphcms.com/G9p2zSMtSmW71uqKdJUc\" alt=\"_TMB4069.jpg\" title=\"_TMB4069.jpg\" width=\"5489\" height=\"3659\" /><p></p><h2>6. Private yoga is perfect for people with injuries, health issues, or unique challenges.</h2><p>A common reason new yogis quit or someone never starts their yoga journey is due to previous injuries or chronic health conditions.</p><p>They lack the confidence that yoga will benefit them or simply don’t have the know-how to adapt a yoga practice to their unique challenges. But as we’ve said before, we believe yoga is for everyone! </p><p>Having access to a personal yoga instructor helps people with varying degrees of disabilities set goals and participate in a consistent, regular yoga routine that will improve their health and mobility, no matter what the challenges are!</p><p></p><p><strong>Whether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! </strong></p><p><strong>If you haven’t checked out our affordable 1:1 membership plans,</strong><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u><strong> you can sign up for your 2-week free trial and get a look at what’s available to you here!</strong></u></a></p><p>Join the <a target='_blank' title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-sandhya\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-sandhya\">Gentle yoga</a> group class for beginner exclusivley at MyYogaTeacher!</p><p><strong>“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019</strong></p><p><strong>“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019</strong></p><p><strong>“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019</strong></p><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u><strong>Learn more and sign up here!</strong></u></a></p>"},"category":["yoga"]}]},{"status":"success","post":[{"id":"ckwdpa0u0011t0c23kpyjxwa0","slug":"yoga-prevents-spine-problems","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"4 Secrets of How Yoga Prevents Spinal Deterioration As You Age","createdAt":"2021-11-24T15:47:15.123194+00:00","coverUrl":"ngozsw6y1tjnktrz854l.jpg","content":{"text":"It should come as no surprise to you that joints and bones deteriorate as we age. Mainstream media would have us think that we can look and feel eternally youthful until we die. But that simply isn’t true.\n⁠\n⁠Aging is natural. Aging \\ngracefully\\n takes work!\\nOne of the biggest struggles many people face as they age is back pain due to spinal deterioration and degenerative disc disease. \\nEven long time practitioners of yoga will, eventually, experience back pain and spine limitations.\\nWe love a good group yoga class as much as the next yogi, but sometimes we need more guidance in our yoga practice to help us navigate the physical changes and challenges that present themselves during our later years of life.\\nThe good news? Yoga helps prevent back pain due to spinal deterioration. As a matter of fact, yoga delays – \\nand can prevent\\n – the onset of spinal degeneration. And we’re going to dish the deets on how!\\nIf you’re on the hunt for more guidance on how to cure back pain and prevent spinal deterioration, or just looking for expert instruction and personalized attention, we invite you to \\ncheck out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! \\n\\nWith MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions \\nand\\n group classes! \\nThis is especially helpful for yogis who are experienced but are ready to up their yoga game and experience even \\nmore\\n benefits from their yoga practice.\\nNow, on to the secret sauce to how yoga helps prevent late-life back pain and problems.\\n\\n\\n 1. Yoga elongates your spine.\\n\nOne of the primary sources of degenerative disc disease is spinal compression. Spinal compression increases inflammation in the spine and causes friction in the discs.\\n\\nStudies show\\n that yoga instructors who have been practicing yoga for 10 years or more have significantly fewer signs, if any, of degenerative disc disease compared to those who don’t practice yoga or those who haven’t practiced yoga long or consistently.\\nWith the number of people in the United States spending more and more time sitting for work or leisure activities, it’s a fair assumption that diseases of the spine may well be on the rise.\\nOf particular note, these same studies discuss the importance of proper alignment when practicing yoga and how inadvertently doing poses wrong can harm your spine. \\nSo if you’re unsure about whether you’re aligned or not during your practice, we encourage you to seek out a yoga teacher or advanced yogi who can help with that!\\n\\n\\n2. Yoga decreases weight-bearing on the spine.\\nYour skeleton literally bears a lot of weight, particularly your spine. Think about how much weight your cervical spine holds – an average of 11 lbs!\\nThat’s right. Your neck is composed of 7 vertebrae and is responsible for holding up (and keeping safe) your head, which averages about 5 kg or 11 lbs. While the rest of your spine is pretty sturdy and capable of holding up to about 1,000 lbs, it is still significantly affected by the weight it carries, especially if there is excess weight around your midsection.\\nReducing the weight on the spine allows for more nutrients to diffuse into the discs. Ever wonder why you feel so light and airy and radiant when you finish your yoga practice? \\nYep, it’s because you gave your body more nutrients and oxygen!\\nSounds simple, right? But sometimes you just don’t know all the right moves for \\nyour\\n body to get the most out of your yoga practice.\\nIf that’s the case, regular 1:1 sessions with an experienced yoga teacher (either virtually or in person) might be exactly what you need!\\n\\n\\n3. Yoga increases muscle strength.\\nIf you’ve been practicing yoga for a while, you already have firsthand experience with how yoga improves your strength and mobility.\\nYoga not only strengthens the tiny muscles surrounding your spine, but a regular yoga practice protects your spine from deterioration by building up your core and improving your posture. Two things that definitely impact your spinal health.\\nDegenerative disc disease and spinal deterioration are considered a “normal” part of aging. By the age of 40, most people have at least one degenerative disc. By the age of eighty, 80% of the American population has severe spinal deterioration.\\nExercise of almost any kind is shown to help reduce signs of aging, particularly in your spine. However, yoga has an even greater positive impact on spinal health because of the multi-faceted benefits it provides!\\nWhile Hatha yoga is the most popular form of yoga because it’s gentle and slower, experienced yogis may practice other forms of yoga that benefit spinal health, such as Ashtanga and Iyengar.\\nHowever, if practiced wrong, those practices may injure instead of heal and prevent spinal disease, causing back pain and limited movement.\\nIf you’re interested in growing in your yoga journey but are not sure about the quality of your form, your alignment, or are trying to cure your back pain, \\nwe encourage you to check out the 1-on-1 plans MyYogaTeacher has available!\\n\\nMaking personalized attention from expert yoga instructors affordable and accessible is important to us because we truly believe in the power of yoga to heal!\\nNot all forms of exercise specifically improve posture and muscle strength around the spine like yoga does.\\n\\n\\n4. Long-term yoga practice reduces inflammation\\nWe’ve talked about how yoga reduces inflammation in the body before. But when we think of inflammation, we don’t tend to think about the spine.\\nStress responses produce systemic inflammation, which means no area of the body is immune. Injuries and surgeries also cause inflammation. Pain, in general, emotional, mental, or physical, increases cortisol levels.\\nWhen the muscles surrounding the spine are inflamed, back pain ensues, even if that inflammation isn’t directly from spinal issues.\\nA regular yoga practice reduces back pain. Yoga cures back pain too!\\nOne of the primary benefits of yoga is reduced inflammation in the body, a result of lower stress levels. Spinal deterioration is often more progressive when there is consistent inflammation in the muscles surrounding the spine.\\nThis means that the more you regularly practice yoga, the less back pain you will experience.\\nNot only are you preventing back issues by strengthening your spinal muscles and core, you're relieving tension with stretches and reducing friction between the vertebrae and discs due to reduced levels of inflammation.\\nMaybe you’re an experienced yogi who knew this already. Maybe you’re not! Or maybe you are at an age where protecting your spine and preventing spinal problems is more challenging than it was a decade or two ago.\n⁠\n⁠Whatever the case, MyYogaTeacher is here to help! When you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab TWO FREE 1:1 sessions with your 2-week free trial here\\n!\\n\n\n","html":"<p>It should come as no surprise to you that joints and bones deteriorate as we age. Mainstream media would have us think that we can look and feel eternally youthful until we die. But that simply isn’t true.<br><br>Aging is natural. Aging <em>gracefully</em> takes work!</p><p>One of the biggest struggles many people face as they age is back pain due to spinal deterioration and degenerative disc disease. </p><p>Even long time practitioners of yoga will, eventually, experience back pain and spine limitations.</p><p>We love a good group yoga class as much as the next yogi, but sometimes we need more guidance in our yoga practice to help us navigate the physical changes and challenges that present themselves during our later years of life.</p><p>The good news? Yoga helps prevent back pain due to spinal deterioration. As a matter of fact, yoga delays – <em>and can prevent</em> – the onset of spinal degeneration. And we’re going to dish the deets on how!</p><p>If you’re on the hunt for more guidance on how to cure back pain and prevent spinal deterioration, or just looking for expert instruction and personalized attention, we invite you to <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u>check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! </u></a></p><p><strong>With MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions </strong><em><strong>and</strong></em><strong> group classes! </strong></p><p>This is especially helpful for yogis who are experienced but are ready to up their yoga game and experience even <em>more</em> benefits from their yoga practice.</p><p>Now, on to the secret sauce to how yoga helps prevent late-life back pain and problems.</p><p></p><img src=\"https://media.graphcms.com/resize=width:6000,height:4000/22GoiOBbReW8hgNAGuVD\" alt=\"Prasarita Padottanasana\" title=\"_TMB4205.JPG\" width=\"6000\" height=\"4000\" /><h2> 1. Yoga elongates your spine.</h2><p><br>One of the primary sources of degenerative disc disease is spinal compression. Spinal compression increases inflammation in the spine and causes friction in the discs.</p><p><a title=\"https://www.yogauonline.com/yoga-for-back-pain/yoga-may-prevent-degenerative-disc-disease\" href=\"https://www.yogauonline.com/yoga-for-back-pain/yoga-may-prevent-degenerative-disc-disease\"><u>Studies show</u></a> that yoga instructors who have been practicing yoga for 10 years or more have significantly fewer signs, if any, of degenerative disc disease compared to those who don’t practice yoga or those who haven’t practiced yoga long or consistently.</p><p>With the number of people in the United States spending more and more time sitting for work or leisure activities, it’s a fair assumption that diseases of the spine may well be on the rise.</p><p>Of particular note, these same studies discuss the importance of proper alignment when practicing yoga and how inadvertently doing poses wrong can harm your spine. </p><p>So if you’re unsure about whether you’re aligned or not during your practice, we encourage you to seek out a yoga teacher or advanced yogi who can help with that!</p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/1KbMbkGQaSvl2ZoAEPVH\" alt=\"Malasana\" title=\"_DSC7984.JPG\" width=\"6048\" height=\"4024\" /><h2>2. Yoga decreases weight-bearing on the spine.</h2><p>Your skeleton literally bears a lot of weight, particularly your spine. Think about how much weight your cervical spine holds – an average of 11 lbs!</p><p>That’s right. Your neck is composed of 7 vertebrae and is responsible for holding up (and keeping safe) your head, which averages about 5 kg or 11 lbs. While the rest of your spine is pretty sturdy and capable of holding up to about 1,000 lbs, it is still significantly affected by the weight it carries, especially if there is excess weight around your midsection.</p><p>Reducing the weight on the spine allows for more nutrients to diffuse into the discs. Ever wonder why you feel so light and airy and radiant when you finish your yoga practice? </p><p>Yep, it’s because you gave your body more nutrients and oxygen!</p><p>Sounds simple, right? But sometimes you just don’t know all the right moves for <em>your</em> body to get the most out of your yoga practice.</p><p>If that’s the case, regular 1:1 sessions with an experienced yoga teacher (either virtually or in person) might be exactly what you need!</p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/MczvTfUOSZKvEUmyKdE7\" alt=\"Chaturanga Dandasana\" title=\"_DSC7496.JPG\" width=\"6048\" height=\"4024\" /><h2>3. Yoga increases muscle strength.</h2><p>If you’ve been practicing yoga for a while, you already have firsthand experience with how yoga improves your strength and mobility.</p><p>Yoga not only strengthens the tiny muscles surrounding your spine, but a regular yoga practice protects your spine from deterioration by building up your core and improving your posture. Two things that definitely impact your spinal health.</p><p>Degenerative disc disease and spinal deterioration are considered a “normal” part of aging. By the age of 40, most people have at least one degenerative disc. By the age of eighty, 80% of the American population has severe spinal deterioration.</p><p>Exercise of almost any kind is shown to help reduce signs of aging, particularly in your spine. However, yoga has an even greater positive impact on spinal health because of the multi-faceted benefits it provides!</p><p>While Hatha yoga is the most popular form of yoga because it’s gentle and slower, experienced yogis may practice other forms of yoga that benefit spinal health, such as Ashtanga and Iyengar.</p><p>However, if practiced wrong, those practices may injure instead of heal and prevent spinal disease, causing back pain and limited movement.</p><p>If you’re interested in growing in your yoga journey but are not sure about the quality of your form, your alignment, or are trying to cure your back pain, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>we encourage you to check out the 1-on-1 plans MyYogaTeacher has available!</u></a></p><p>Making personalized attention from expert yoga instructors affordable and accessible is important to us because we truly believe in the power of yoga to heal!</p><p>Not all forms of exercise specifically improve posture and muscle strength around the spine like yoga does.</p><p></p><img src=\"https://media.graphcms.com/resize=width:6000,height:4000/T7NmhROS82je6xHsx2BY\" alt=\"Viparita Virabhadrasana\" title=\"_TMB4306.JPG\" width=\"6000\" height=\"4000\" /><h2>4. Long-term yoga practice reduces inflammation</h2><p>We’ve talked about how yoga reduces inflammation in the body before. But when we think of inflammation, we don’t tend to think about the spine.</p><p>Stress responses produce systemic inflammation, which means no area of the body is immune. Injuries and surgeries also cause inflammation. Pain, in general, emotional, mental, or physical, increases cortisol levels.</p><p>When the muscles surrounding the spine are inflamed, back pain ensues, even if that inflammation isn’t directly from spinal issues.</p><p>A regular yoga practice reduces back pain. Yoga cures back pain too!</p><p>One of the primary benefits of yoga is reduced inflammation in the body, a result of lower stress levels. Spinal deterioration is often more progressive when there is consistent inflammation in the muscles surrounding the spine.</p><p>This means that the more you regularly practice yoga, the less back pain you will experience.</p><p>Not only are you preventing back issues by strengthening your spinal muscles and core, you&#39;re relieving tension with stretches and reducing friction between the vertebrae and discs due to reduced levels of inflammation.</p><p>Maybe you’re an experienced yogi who knew this already. Maybe you’re not! Or maybe you are at an age where protecting your spine and preventing spinal problems is more challenging than it was a decade or two ago.<br><br>Whatever the case, MyYogaTeacher is here to help! When you sign up for a 1:1 membership with us you get:</p><ul><li><div><strong>102 expert</strong>, highly qualified yoga instructors to choose from</div></li></ul><ul><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab TWO FREE 1:1 sessions with your 2-week free trial here</u></a>!</p><p><br><br></p>"},"category":["therapy","restorative"]}]},{"status":"success","post":[{"id":"ckw0qpomgbshf0b726al9y669","slug":"humming-bee-breath","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"The Benefits of Humming Bee Breath: Tell Anxiety to Buzz Off","createdAt":"2021-11-15T14:06:25.868367+00:00","coverUrl":"gvhzqsh5gpbvdn4orxty.jpg","content":{"text":"Yogic breathing is an important part of any meditation or yoga practice. Breath is life, and all the different forms of breath work are helpful for our physical, emotional, and mental health!\\nDid you know that most humans automatically revert to shallow breathing when they’re stressed?\\nWe don’t even realize it. Regular shallow breathing causes panic attacks, dry mouth, respiratory problems, tension in many areas of the body, and can be a precursor to cardiovascular problems. There are more reasons than one to learn different breathing techniques!\\nHumming Bee Breath is a unique yoga breathing technique that involves using sound on the exhalation. \\nThe sound and vibration of this type of breath, also known as Bhramari pranayama, soothes the tired, anxious, stressed out mind, releases tension, and allows the body to relax.\\nLet’s take a look at how to perform this simple bee breath technique!\\nHow to do Bhramari pranayama (Humming Bee Breath)\\nWe find that the best way to learn how to do something is by just doing it! \\nHowever, if, after trying it, you need more support or aren’t feeling the positive effects of this form of yogic breathing, we invite you to check out some of the many breathing and meditation-only practices offered on MyYogaTeacher! \\nIf you haven’t done so already, you can get a 2-week free trial here. No credit card needed!\\n\\nSo here we go! Steps to practicing this bee pranayama:\\n\\nFind a comfortable, seated position.\\n Many types of pranayama are practiced sitting on a cushion or blanket, cross-legged. However, we want you to feel comfortable practicing humming bee breath wherever and whenever you need to. So any comfortable seated position is fine for this pranayama.\\nClose your eyes.\\n Reducing the stimulation from your other senses will help you focus on your breathing and the buzzing sound of your exhales.\\nBreathe.\\n Take a few moments to just breathe slowly in and out through your nose. Intentionally relax your face, jaw, neck, and the rest of your body.\\nCover your ears. \\nGently place your pointer fingers into the tragus cartilage of your ears (NOT inside your ear) and close them off. It is also ok to cover them with the palms or heels of your hands if that’s more comfortable.\\nKeeping your ears blocked, \\ninhale deeply through your nose and exhale through your nose. On your exhale, make a humming sound, similar to a bee in tone.\\nContinue\\n this for 6-10 cycles of breath.\\nAs you’re breathing, stay focused on the sound of your breath, the humming, the vibration that comes from the humming. You want to find the balance between strong enough to feel it but gentle enough that it’s relaxing. See if you notice your face and jaw vibrating. This should feel soothing!\\n\\n\\nHumming Bee Breath Benefits\\nSomething you probably don’t know? The buzzing sound you make while practicing humming bee breath releases nitric oxide (NO). NO is produced in the paranasal sinuses and is inhaled when you breathe. It causes dilatation of your blood vessels, which increases how much oxygen your lungs take in internally. \\nHumming bee breath increases nitric oxide production 15 times that of what your body normally produces!\\nOn top of that, Bhramari pranayama benefits also include:\\n\\nReduced blood pressure\\nDecreased anger and agitation\\nElimination of anxiety\\nRelaxation of the central nervous system\\nReduced inflammation in the body\\nRegulation of the metabolism\\nBoosted immunity (NO kills viruses and bacteria)\\nRegulation of hormones\\n\\nStudies\\n have also revealed that humming bee breath can prevent and even assist with recovery from respiratory illnesses such as COVID-19!\\nHumming bee breath is one of the most powerful forms of yogic breathing that you can practice. There are numerous benefits!\\nIn the chaotic world we live in, it’s important – no, \\nimperative – \\nthat we participate consistently in various forms of self care. Yogic breathing practices are easy, convenient, and doable almost anywhere. For thousands of years, people have used breath work to improve their mental, physical, and emotional health.\\nWe hope you take some time to learn this effective breathing technique!\\nBee Breath precautions\\nWhile we have not heard or experienced any negative side effects of humming bee breath, we do advise the following precautions:\\n\\nDo not “plug” the openings of your ears with your fingers. Press gently on the tragus cartilage instead.\\nIf you have an ear infection, do not practice Bhramari pranayama.\\nDo not practice this form of breath work lying down. Sit in a comfortable position.\\nIt is not advised to practice humming bee breath if you’re pregnant.\\nBee breath should be practiced on an empty (or mostly empty stomach), in the morning before eating or 4-5 hours after eating.\\nBe sure to keep your lips gently pressed together while performing this pranayama. Mouth should stay closed.\\n\\n\\nIf you’re unsure about how to practice this form of yogic breathing, seek out a yoga instructor who is familiar with this technique. We wouldn’t want you to miss out on all the amazing benefits Bhramari pranayama offers!\\nMyYogaTeacher has many experienced, expert instructors who would be more than happy to help you master this technique! If you haven’t checked MYT out already, \\nget your 2-week free trial here\\n and join us on the mat in any or all of the 35+ yoga and meditation classes we offer!\\nSee you on the mat!\\n\\n","html":"<p>Yogic breathing is an important part of any meditation or yoga practice. Breath is life, and all the different forms of breath work are helpful for our physical, emotional, and mental health!</p><p>Did you know that most humans automatically revert to shallow breathing when they’re stressed?</p><p>We don’t even realize it. Regular shallow breathing causes panic attacks, dry mouth, respiratory problems, tension in many areas of the body, and can be a precursor to cardiovascular problems. There are more reasons than one to learn different breathing techniques!</p><p>Humming Bee Breath is a unique yoga breathing technique that involves using sound on the exhalation. </p><p>The sound and vibration of this type of breath, also known as Bhramari pranayama, soothes the tired, anxious, stressed out mind, releases tension, and allows the body to relax.</p><p>Let’s take a look at how to perform this simple bee breath technique!</p><h2>How to do Bhramari pranayama (Humming Bee Breath)</h2><p>We find that the best way to learn how to do something is by just doing it! </p><p>However, if, after trying it, you need more support or aren’t feeling the positive effects of this form of yogic breathing, we invite you to check out some of the many breathing and meditation-only practices offered on MyYogaTeacher! <a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\"><u>If you haven’t done so already, you can get a 2-week free trial here. No credit card needed!</u></a></p><p>So here we go! Steps to practicing this bee pranayama:</p><p></p><ol><li><div><p><strong>Find a comfortable, seated position.</strong> Many types of pranayama are practiced sitting on a cushion or blanket, cross-legged. However, we want you to feel comfortable practicing humming bee breath wherever and whenever you need to. So any comfortable seated position is fine for this pranayama.</p></div></li><li><div><p><strong>Close your eyes.</strong> Reducing the stimulation from your other senses will help you focus on your breathing and the buzzing sound of your exhales.</p></div></li><li><div><p><strong>Breathe.</strong> Take a few moments to just breathe slowly in and out through your nose. Intentionally relax your face, jaw, neck, and the rest of your body.</p></div></li><li><div><p><strong>Cover your ears. </strong>Gently place your pointer fingers into the tragus cartilage of your ears (NOT inside your ear) and close them off. It is also ok to cover them with the palms or heels of your hands if that’s more comfortable.</p></div></li><li><div><p><strong>Keeping your ears blocked, </strong>inhale deeply through your nose and exhale through your nose. On your exhale, make a humming sound, similar to a bee in tone.</p></div></li><li><div><p><strong>Continue</strong> this for 6-10 cycles of breath.</p></div></li></ol><p>As you’re breathing, stay focused on the sound of your breath, the humming, the vibration that comes from the humming. You want to find the balance between strong enough to feel it but gentle enough that it’s relaxing. See if you notice your face and jaw vibrating. This should feel soothing!</p><p></p><img src=\"https://media.graphcms.com/btIJxD8KRn2dyXq81Eou\" alt=\"AID_858_1920x1080-89c075be205b8d4bfd3385a1cecfa4d6.jpg\" title=\"AID_858_1920x1080-89c075be205b8d4bfd3385a1cecfa4d6.jpg\" width=\"1600\" height=\"900\" /><h2>Humming Bee Breath Benefits</h2><p>Something you probably don’t know? The buzzing sound you make while practicing humming bee breath releases nitric oxide (NO). NO is produced in the paranasal sinuses and is inhaled when you breathe. It causes dilatation of your blood vessels, which increases how much oxygen your lungs take in internally. </p><p>Humming bee breath increases nitric oxide production 15 times that of what your body normally produces!</p><p>On top of that, Bhramari pranayama benefits also include:</p><p></p><ul><li><div><p>Reduced blood pressure</p></div></li><li><div><p>Decreased anger and agitation</p></div></li><li><div><p>Elimination of anxiety</p></div></li><li><div><p>Relaxation of the central nervous system</p></div></li><li><div><p>Reduced inflammation in the body</p></div></li><li><div><p>Regulation of the metabolism</p></div></li><li><div><p>Boosted immunity (NO kills viruses and bacteria)</p></div></li><li><div><p>Regulation of hormones</p></div></li></ul><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7239502/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7239502/\"><u>Studies</u></a> have also revealed that humming bee breath can prevent and even assist with recovery from respiratory illnesses such as COVID-19!</p><p>Humming bee breath is one of the most powerful forms of yogic breathing that you can practice. There are numerous benefits!</p><p>In the chaotic world we live in, it’s important – no, <em>imperative – </em>that we participate consistently in various forms of self care. Yogic breathing practices are easy, convenient, and doable almost anywhere. For thousands of years, people have used breath work to improve their mental, physical, and emotional health.</p><p>We hope you take some time to learn this effective breathing technique!</p><h2>Bee Breath precautions</h2><p>While we have not heard or experienced any negative side effects of humming bee breath, we do advise the following precautions:</p><p></p><ol><li><div><p>Do not “plug” the openings of your ears with your fingers. Press gently on the tragus cartilage instead.</p></div></li><li><div><p>If you have an ear infection, do not practice Bhramari pranayama.</p></div></li><li><div><p>Do not practice this form of breath work lying down. Sit in a comfortable position.</p></div></li><li><div><p>It is not advised to practice humming bee breath if you’re pregnant.</p></div></li><li><div><p>Bee breath should be practiced on an empty (or mostly empty stomach), in the morning before eating or 4-5 hours after eating.</p></div></li><li><div><p>Be sure to keep your lips gently pressed together while performing this pranayama. Mouth should stay closed.</p></div></li></ol><div><p></p><img src=\"https://media.graphcms.com/n9m1iWGTv6bSk5rxUptq\" alt=\"bee-breath.jpg\" title=\"bee-breath.jpg\" width=\"600\" height=\"400\" /></div><p>If you’re unsure about how to practice this form of yogic breathing, seek out a yoga instructor who is familiar with this technique. We wouldn’t want you to miss out on all the amazing benefits Bhramari pranayama offers!</p><p>MyYogaTeacher has many experienced, expert instructors who would be more than happy to help you master this technique! If you haven’t checked MYT out already, <a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\"><u>get your 2-week free trial here</u></a> and join us on the mat in any or all of the 35+ yoga and meditation classes we offer!</p><p>See you on the mat!</p><p></p><p></p>"},"category":["anxiety"]}]},{"status":"success","post":[{"id":"ckzzq9cj4vweg0b81sktc2rxl","slug":"yoga-poses-for-sitting","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"The Best Yoga Poses to Practice If You Sit All Day","createdAt":"2022-02-23T15:44:46.375504+00:00","coverUrl":"zmozofdra6vlawgbzgsk.jpg","content":{"text":"While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.\\nOr maybe sitting for a large portion of the day has been your norm all along.\\nResearch has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.\\nThe good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga \\nwhile\\n sitting is also a thing and still provides mental, emotional, and physical benefits.\\nWhile we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nCheck out these 5 yoga poses to stretch out when you have to sit all day!\\n\\n\\nWrist Stretch & Cat-Cow\\nMany of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!\\nHow to:\\n Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. \\n\\n\\nDownward Facing Dog\\nDownward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.\\nHow to:\\n From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.\\n\\n\\n(image courtesy of Shape Magazine)\n\\nLow Lunge\\nContinuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.\\nHow to:\\n From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.\\n\\n(image courtesy of ekhartyoga)\n\\nModified Yoga Squat (with a twist)\\nYoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.\\nHow to:\\n From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.\\nPlace a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.\\n\\n\nSeated Forward Bend\\nSeated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.\\nHow to:\\n  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.\\n\\nThese yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!\\nLooking to take advantage of even more benefits of yoga for people who sit a lot? \\nWe invite you to \\ncheck out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! \\n\\nWith MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions \\nand\\n group classes! \\nOur community is the perfect place to be to learn, grow, and thrive in your yoga practice!\\n\n\n\n\n\n\n\n\n\n","html":"<p>While pandemic times initially gave many people more space mentally and emotionally to move their bodies, stretch, and participate in self-care, those times are slowly going away. You may find yourself back in the office or not having the opportunities to move while working from home that you did before.</p><p>Or maybe sitting for a large portion of the day has been your norm all along.</p><p>Research has shown that consistently sitting for long periods of time correlates with a number of health concerns. Sitting increases your risk of heart disease, diabetes, stroke, high blood pressure, and obesity.</p><p>The good news? Yoga exercises for people who sit all day specifically combat those health concerns! Yoga <em>while</em> sitting is also a thing and still provides mental, emotional, and physical benefits.</p><p>While we’ll divulge some of the best yoga poses for people who sit a lot here, MyYogaTeacher offers whole classes, group and 1-on-1, for people who have limited time for self-care and/or are sedentary for large portions of their day.</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>Check out these 5 yoga poses to stretch out when you have to sit all day!</p><p></p><img src=\"https://media.graphcms.com/P6UZ7vmVRCqTSpjOi3kk\" alt=\"un-24.jpg\" title=\"un-24.jpg\" width=\"1108\" height=\"766\" /><h2>Wrist Stretch &amp; Cat-Cow</h2><p>Many of us are tethered to technology all day. Whether it’s for your job or for recreation, your wrists, hands, and forearms will suffer the effects of being at your computer or laptop for significant periods of time. But so will your back and hips!</p><p><strong>How to:</strong> Get on your hands and knees and turn your hands so that your palms face up and your fingertips point back toward your knees. Your wrists should be aligned beneath your shoulders and your hips are over your knees. If that feels too intense on your wrists, shift your weight back a little more into your knees so that the angle at your wrists is less sharp. If it feels good to do so, practice cat and cow to stretch out your back and hips. Remain here for 5–10 breaths. </p><p></p><img src=\"https://media.graphcms.com/IH64XmESxKtT3ryyXZHS\" alt=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" title=\"man-in-adho-mukha-svanasana-downward-facing-dog-yoga-pose.jpg\" width=\"800\" height=\"450\" /><h2>Downward Facing Dog</h2><p>Downward Facing Dog pose stretches out your calves and hamstrings after sitting all day, but it also builds strength in your upper back and arms, two areas that lose strength and mobility due to long periods of sitting. This inversion pose also increases circulation.</p><p><strong>How to:</strong> From hands and knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Start with a slight bend in your knees and focus on lengthening your back instead of the backs of your legs.  Evenly distribute your weight between your hands. When you’re ready, draw your ribs in toward your back and lift your sitting bones toward the sky. Keeping your knees slightly bent, press your thighs back toward the wall behind you. Spread your toes and evenly distribute your weight between your hands and feet. Drop your head so that your upper arms line up with your ears. Breathe steadily into the entire length of your back body for 5–10 breaths.</p><p></p><img src=\"https://media.graphcms.com/hd4qz81sRVdaCZQfldPP\" alt=\"image.jfif\" title=\"image.jfif\" width=\"1000\" height=\"1000\" /><p>(image courtesy of Shape Magazine)<br></p><h2>Low Lunge</h2><p>Continuous tightness in your hip flexor muscles from prolonged sitting leads to hip and joint pain as well as lower back pain. Low lunge reduces pain in your hips and lower back from sitting a lot. Low lunge also allows you the ability to do various yoga arm variations like the one pictured above, which stretches out your chest and back muscles.</p><p><strong>How to:</strong> From Downward-Facing Dog pose, step your right or left foot forward between your hands, whichever comes most naturally to you. Be sure to slide your foot forward enough so your ankle lines up beneath your knee. Lower your opposite knee down and untuck your toes. Take a deep breath in and sweep your arms overhead. If you’re comfortable or able, let your arms fall alongside your body as you breathe out. If you’d like an even deeper stretch in your chest and back, interlace your fingers behind your back with your left thumb on top. When you switch sides move back into Downward Facing Dog first and also switch which thumb is on top. Stay in this pose for 5-10 breaths on each side.</p><img src=\"https://media.graphcms.com/xVNZnS8MRemt6xXcPnkb\" alt=\"squat-twist-1.jpg\" title=\"squat-twist-1.jpg\" width=\"760\" height=\"428\" /><p>(image courtesy of ekhartyoga)<br></p><h2>Modified Yoga Squat (with a twist)</h2><p>Yoga squats are great for people who sit for long periods of time! Adding a twist will counter the bad posture that often accompanies sitting at a desk or over a computer. This combination stretches the outer hip flexor muscles and initiates spinal rotation and shoulder retraction which combats the effects of sitting at a desk or computer.</p><p><strong>How to:</strong> From Downward-Facing Dog, softly walk your feet up to your hands. Separate your feet mat width distance apart or slightly more if comfortable and point your toes outwards. Breathe in deeply and lengthen your spine forward. As you exhale, lower your sit bones into a squat position. You can place a block or two stacked blocks underneath your sitting bones for support. Angle your feet out further if you find it hard to keep your heels on the ground.</p><p>Place a block in front of your right foot and take your right hand to the block. Breathe in and raise your left arm up and out to the left. Breathe out and slide your left forearm behind your back any amount. Hold each side for 5-10 breaths.</p><img src=\"https://media.graphcms.com/Au574pO1SWuDycPZVWxX\" alt=\"seated-forward-bend-yoga-pose.jpg\" title=\"seated-forward-bend-yoga-pose.jpg\" width=\"1000\" height=\"667\" /><h2><br>Seated Forward Bend</h2><p>Seated or Standing Forward Bends are excellent poses for people who sit a lot. For now, though, we’re going to discuss seated forward bends because they require you to engage your back and body muscles as you extend forward, which counters the hunched over position many have when they’re sitting.</p><p><strong>How to:</strong>  Sit on your mat with your legs stretched out in front of you. If this is uncomfortable, you may bend your knees slightly or sit on a block or folded blanket. Breathe in and stretch your arms overhead. As you exhale, fold forward and reach your feet or shins. Keep the focus on lengthening your back body, not rounding your back in order to get deeper. Press your sit bones back and your thighs downwards. Relax your face and let your shoulders rest on your back body as you breathe for 5–10 cycles. Inhale and slowly rise.</p><p></p><p>These yoga poses certainly help combat the effects of prolonged sitting on your physical body, but they also give you a chance to clear your mind, relax, and restore mentally and emotionally. Even just a few minutes of yoga throughout your day provides benefits that you will notice!</p><p>Looking to take advantage of even more benefits of yoga for people who sit a lot? </p><p>We invite you to <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>check out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! </u></a></p><p><strong>With MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions </strong><em><strong>and</strong></em><strong> group classes! </strong></p><p>Our community is the perfect place to be to learn, grow, and thrive in your yoga practice!</p><p><br><br><br><br><br><br><br><br><br></p>"},"category":[]}]}]}