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Yoga Student Injury? Legal Advice for Teachers

While it’s not always on the top of our minds as yoga teachers, there’s always a chance for yoga student injuries to occur.

Chances are, you’re a yoga teacher who likes to feel prepared. Even the most responsible yoga teacher, who is always ready with sequencing, playlists, quotes, and inspirational themes, needs to also be prepared when it comes to worst-case scenarios.

A student getting injured in your class? Definitely in the top five worst-case scenarios.

Whether you’re still in yoga teacher training or are a long-time teacher, it may feel helpful to have a plan no matter what. Luckily, there are a few simple points to keep in mind if the worst-case scenario becomes reality.

We know that this topic can feel scary or overwhelming, but the best way to avoid this feeling is to be prepared and aware. This article is here to guide you through the legal ins and outs of liability claims and how to best prepare and protect yourself against these.


If You Have a Yoga Student Injury During Your Class, Follow These Steps:


1. Stay Calm

Whether you’re the teacher or a fellow student, it is scary to witness a yoga student injury. As the teacher, it is your job to set the tone and not escalate the situation.

2. Pause the Class

Allow your presence to be calm and single-focused on your injured student. If there’s another teacher taking your class, you may ask them to take over, or you can end class early if the injury seems serious or if medical attention is necessary.

3. Delegate

Stay with your student as you instruct others to help. Tell a specific person to call 911, direct another to the first aid kit, assign someone to water duty. People will want to help their fellow yoga student and it may be helpful to give the other students jobs instead of overwhelming them.

4. Connect With Your Injured Student

Make sure that they feel seen, heard, and cared for. Make it clear to them that their health is what matters. Nobody may be thinking about insurance claims at the moment of the event but attentive care may make a difference or prevent excessive claims down the line.

Prepare for What Comes Next After a Yoga Student Injury

After the other students leave and your injured yoga student is cared for, you may want to prepare for a potential claim. It may be a while before any legal action is taken. With most liability lawsuits, things tend to move slowly rather than quickly. Take advantage of the time you have.

If you have yoga instructor insurance, then you are already in a better place legally and financially. Take some time to review any waivers or documents that your student signed before the accident, check on your insurance, and, if necessary, seek legal advice from an attorney.


3 Types of Legal Liability and Why a Yoga Student May File a Claim

There are several reasons a student may file claims. These are categorized into three primary categories or types of liability. beYogi offers comprehensive coverage for each of these within our yoga teacher insurance plan. Let’s explore what each one means and how a student may file a lawsuit based on them.

General Liability

Another term for general liability is slip and fall liability because these are among the most common claims that are filed. These types of incidents are typically injuries or accidents that occur due to a facility issue or negligence.

For example, if it’s raining and your student’s shoes are slippery and a yoga student injury occurs. Even if you’re diligent in keeping your studio free of hazards, you cannot always predict when or how an incident may occur.

Professional Liability

Professional liability is directly linked to your occupation as a yoga instructor. Because yoga works directly with wellness for the body, the potential professional liability claims could be severe injuries or physical harm.

The truth is, even if you are careful, you could make a mistake that leads to a student getting hurt or having their property damaged. Some common examples of professional liability claims could be overexertion, pulling a muscle, stretched tendons, or other such bodily harm.

Product Liability

As a yoga instructor, you likely use equipment and tools in your instruction. If something goes wrong with a piece of equipment or a student has a bad reaction to an agent that you use, it could be considered grounds for a product liability claim.

For example, if you burn incense during a yoga class and one of your students begins to have difficulty breathing, even if your student had no previous knowledge of an allergy before the incident, you may still be held responsible.

Yoga Liability Insurance: Your Best Defense

The best thing you can do to protect yourself when a student gets hurt is to have a yoga liability insurance policy. Instead of stressing over how you’re going to pay for an accident, you can have the peace of mind that yoga insurance provides.

beYogi offers coverage for professional, general, and product liability, along with other coverage like rental damage protection and identity theft protection. Not to mention 450+ modalities both online and in-person across the country and other membership benefits like product discounts.

Protect Your Students and Yourself: The Takeaway on Yoga Student Injuries

Be prepared for the worst-case scenario with both education and prevention. Know that even the most experienced and aware teachers have accidents. Have a go-to plan for yourself like the list above.

One of the top mistakes new yoga teachers make is ignoring liability insurance. This is why many yoga studios require that teachers carry their own insurance.

Keep it simple. Make sure you are covered so you can focus on making your classes a safe space for your students and the most inspiring hour of their day.

Get yoga teacher insurance today if you are ready to protect yourself and your finances. Signing up only takes a few minutes, and coverage starts immediately.

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Top 10 Health and Wellness Websites of 2023

These days it seems like we could all use a healthy dose of health tips in our lives! That’s why we’ve done the research for you and compiled a list of our favorite health and wellness websites for 2023.

From yoga and meditation to healthy recipes and mind-body connection exercises, we promise you these wellness websites will get you well on your way to wellness!

More of an app person? Check Out the Top 8 Wellness Apps You’ll Want to Download Today


Here Are the 10 Best Health and Wellness Websites of 2023:

We know there are many quality websites out there with a lot of great health and wellness information to share. While this list is by no means exhaustive, we’ve included a range of sites that offer a variety of focus under the wellness umbrella.

Listed in no particular order, let’s jump right in with the best health and wellness sites this year.

1. Everyday Health

According to Everyday Health, “We create trustworthy content based on up-to-date, evidence-based health and medical information and real-world patient and clinician experience to help inform you how to take control of your health.”

A healthy life starts with making healthy choices every day (and we have a sneaking suspicion that’s why they’re named that!)

To help you do this, they take a proactive, actionable and authoritative approach by providing you with an array of articles, tools and videos vetted by board-certified physicians, medical and wellness experts and patient advocates!

You’ll love it if: You want to be better informed about a specific health conditio, need to find a doctor, or are curious about answers to questions about sleep, hydration, financial wellness, and more.

2. Spirituality & Health Magazine

A healthy mind and body start with taking care of your soul. But how do you go about nourishing your soul, enriching your life, and finding your calling?

Head over to Spirituality & Health Magazine because it has those answers!

You’ll love it if: You want to be inspired by influential and social visionaries providing their perspectives on spirituality, health, relationships, art, and living in this world.

This Is How Spiritual Wellness Impacts Your Physical and Mental Health


If you’re reading this, you are already here. And we love having you! Yoga is our passion. Your health and wellness is our obsession. We’re here to support your mind-body-soul wellness on and beyond the mat so you can fully THRIVE in all areas of your life.

YouAligned brings you inspiring, educational, and informative content to deepen your yoga practice on the mat and help you live your healthiest, most fulfilled life off the mat.

We have over 3,000 articles on topics ranging from mindfulness and meditation to yoga, spirituality, fitness, nutrition and healthy recipes, and holistic wellness. Keep it all in the family with YA Classes by YouAligned, our online yoga, fitness, and wellness platform that has hundreds of virtual live and on-demand classes.

Did you know we plant trees too?! We’ve partnered with Trees for the Future to plant a food-producing tree for farming communities in Africa for every online class our members complete.

You’ll love it if: You’re a conscious consumer who cares about supporting a small, female-founded and led business. You’re a beginner or seasoned yoga practitioner looking to enhance your practice, or anyone who’s interested in deepening (or beginning!) their wellness journey.

Take a class today:


4. Mantra Wellness Magazine

Mantra Wellness Magazine is bright, full of creativity and gives your eyeballs something to marvel at! There are so many ways to get inspired by this website!

The content offers information about food and nutrition, travel, mindfulness practices, Magic flower rituals, building your own sanctuary with green design elements and clean beauty products/supplements.

You’ll love it if: You’re not looking for your average, cookie-cutter wellness tips and tricks but you are looking for an amazing aesthetic to uplift your mood instantly upon arriving before even reading a single word!

5. Thrive Magazine

This health and wellness site calls out to all plant-based lifestyle lovers and anyone curious to learn more about it with an emphasis on how to empower your own immunity!

If you don’t know what the difference is between a superfood, super herb, and super product or if you have no clue how to make a no-bake Matcha Mango Cheesecake, then you head over to Thrive Magazine!

You’ll love it if: You’re interested in improving your gut health, eating things that come from mother earth, boosting your immune system naturally and more natural, food-based wellness.

Give Your Eyes a Quick Reading Break – These Health and Wellness Websites Would Support This!

When talking about health & wellness, taking a moment to pause and breathe is always an important reminder. At this point, you’ve made it through five of the ten best wellness sites and your sight deserves a break.

Close your eyes, inhale for a count of four, exhale for a count of four, and then get back to learning about even more tips like that with these remaining health and wellness websites!


6. Fit Bottomed Girls

Fit Bottomed Girls focuses on health and fitness with the goal of helping women feel confident in their bodies. This site is all about body positivity; fit bottoms come in all shapes and sizes.

The content offers fun, fresh and no-diet approaches to overall wellness.

The secret to happiness and a truly fulfilling life is health and wellness.

In order to do this, they have content verticals like Fit Bottomed Mamas (which helps expectant and current mommies balance work-life and family responsibilities while also providing tips for getting back into shape after giving birth).

They also have Fit Bottomed Zen (which focuses on inspiration, self-care, relationships and tools like meditation) and Fit Bottomed Eats (which focuses on recipes/reviews, nutrition and even wine!). This wellness website also has a popular podcast!

You’ll love it if: You want to drop the diets for good and you are ready to love your body and your life because you understand that the number on the scale doesn’t define you!

7. Oh She Glows

This health and wellness website shines brighter than all other sites when it comes to food, in our humble opinion!

Oh She Glows features an award-winning recipe blog packed with over 500 vegan meal ideas, most of which are also free of gluten, soy and processed food.

Founder, Angela Liddon, shares her personal story and insights into the recipe creation process in order to provide readers inspiration for their own kitchens!

You’ll love it if: You want to glow from the inside out and incorporate more plant-based foods into your diet without F.O.M.O (fear of missing out) on flavor!

8. Tiny Buddha

This wellness site offers simple, bite-sized bits of wisdom to help you survive your complex life. Editorials, interviews with interesting people in the world and insights and stories from readers of all ages make up for this site’s offerings.

If you want to read a blog, share your own blog, have a discussion in a forum, buy some cute apparel or journals or get quick hits of inspiration through their quote library or fun and inspiring memes, head over to Tiny Buddha pronto!

You’ll love it if: You’re easily inspired by a vibrant community that posts personal experiences relating to happiness, love, mindfulness, healthy habits, simplicity/minimalism, letting go and more.

9. Well + Good

Well and good are two ways you want to feel when it comes to your wellness journey. Well + Good will help you do just that – namely because it’s inherent in the name – but also because it offers articles on nutrition, fitness, relationships, natural beauty and holistic treatments.

According to their site, “Well + Good sets the standard for reporting and trend-spotting, in order to help define and demystify what it means for you to live a well life, inside and out.”

You’ll love it if: You’re looking for a trusted source on all things trending in the wellness world.

10. MindBodyGreen

This site definitely lives up to its name! When it comes to a healthy MIND, there are articles about cultivating a positive mindset, mindfulness and mental health.

When it comes to a healthy BODY, there are articles about maintaining a healthy weight, movement practices, fitness routines, skincare and body positivity.

Body Neutrality Movement: What It Is and Why It’s Important

When it comes to GREEN, there are articles about climate change, nature, helping our planet, living off the grid and eco-friendly cleaning tips.

As a wellness site, MindBodyGreen is so well-rounded! In addition to the above, they also touch on topics like feng shui for your home, astrology, travel, love and sex, integrative health, trying to get pregnant or raising children and financial wellness.

You’ll love it if: You’re excited to explore a healthy amount of health-related content in order to live your best life mentally, physically, spiritually, emotionally and environmentally.

Ready to Feel Your Best?

The secret to happiness and a truly fulfilling life is health and wellness. Living a holistic, healthy lifestyle is when all aspects of your being are taken into account – mind, body and spirit.

Are Your 4 Pillars of Holistic Health & Wellness Aligned?

The dictionary defined wellness as “a state of optimal physical and mental health.” But as with most things in life, it’s not quite that simple . . .

For some people, wellness may mean being physically active and eating a healthy diet. For others, it may involve a more holistic approach such as meditation. And for the rest, it might still be something entirely different.

The bottom line is there is no one-size-fits-all definition of wellness. What matters most is what works best for you.

So, whether you’re a yogi looking for an extra boost of energy and vitality, a multi-tasking parent desperate for self-care, or just a human being trying to find ways to improve your overall well-being, these are the best health and wellness websites you’ll want to check out!

There You Have It: 2023’s Top Health and Wellness Websites

We all have moments when we need a little push to get back on track.

Come back and re-read this article any time you might need extra motivation to trade in the snooze button for an early morning yoga class. Or skip happy hour in favor of a soothing meditation session. Or to eat something green to help you stop feeling blue.

We hope these health and wellness sites are the dose of inspiration you need to achieve even greater levels of happiness and well-being in 2022.

Congratulations on making a commitment to yourself and we wish you well on your wellness journey! Curious about the top yoga websites? You can check those out here. 🙂

Have another favorite health and wellness site? Do you have a go-to for recipes, workouts or advice on how to live a healthier life? Share your favorite in the comments below and tell us why you love it. We’ll be sure to check it out, and maybe it will make the 2023 list!

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5 Yoga Teacher Tips to Maximize Your Impact

Calling all yoga teachers: if you’re looking for tips on how to maximize your teaching impact, this article is for you!

As a yoga instructor, you have to be skilled at instructing a class, have extensive knowledge about anatomy, and assist students with proper adjustments all while maintaining the studio or practice space, props, and music.

In addition to that, modern day yoga teachers also have to have some understanding of how to manage social media and a website in order to promote their classes and events.

It’s easy to get engulfed in the art of teaching, which is why many yoga instructors neglect to focus on themselves and their business. Not only is this detrimental to your own individual health and practice, it also affects your students and your teaching as an extension of your own spiritual state.

With all of this said, read on for our top five yoga teacher tips to help you lead with integrity and be the most effective and impactful with your students as possible.


5 Yoga Teacher Tips (Don’t Neglect These Things When You Teach):

Below is a list of five things that teachers tend to neglect. Don’t let this be you! Instead, use these yoga teaching tips to boost your confidence – and your teaching overall!

1. Nurture Your Mental Health

It’s no secret that it’s hard to earn a full income from teaching yoga. Yoga teachers have to be resourceful to make a living from teaching yoga. It is tempting to teach 10 or 15 classes each week, run around from studio to studio with your mat on one shoulder and a bag full of props on the other, all while getting stuck in traffic.

You are not doing yourself or your students any good when you stretch yourself too thin. You need to pay attention to your own needs and make sure your mental health is a priority. This will allow you to be a better yoga instructor and overall a better person.

That means negotiating your pay, diversifying and evolving your offerings, and, yes, taking breaks. At first it may feel counterintuitive to teach less, but when you’re functioning at 50%, your teaching is landing at 50% and when you’re feeling your most energetically full, your teaching will reflect that as well.

Yoga teacher tip takeaway: Think of your impact over your reach, quality over quantity.

2. Maintain Your Authenticity

Being a yoga teacher can be intimidating. We want to emulate our most impactful teachers, provide value to our students, and (not so secretly) change the world. Especially at the beginning of your profession, you might feel some unspoken pressure to have the best yoga mat on the planet, the trendiest clothes, and maybe even a massive social media following.

But teaching yoga is a lot like making new friends. If you want to attract the right people, then you have to show who you really are.

There’s no need to change who you are when you teach. Being yourself, with all your qualities and little quirks, will appeal to students who can identify with you. When people love your classes, they may appreciate your sequencing or outfits but they return for your unique voice and insight.

Yoga teacher tip takeaway: Creating a community means offering something they can’t get anywhere else: you.


3. Nourish Your Inquisitive Mind

Yoga is an ancient practice that comes with a set of principles, guidelines, masters, and gurus to respect. And, in a way, it’s true that these ancient methodologies are what makes yoga what it is. Yoga is an ancient practice that encourages you to understand your body and mind.

However, you need to use critical thinking when consuming yoga content to keep growing as a yoga instructor.

There will be times when you disagree with the way things are taught or spoken, either from outdated evidence or from your own experience. But if you learn to keep an open mind and think about your personal opinions of the yoga practice, you can grow in a unique way that can make you a better yoga teacher as a result.

Yoga teacher tip takeaway: Continue learning, exploring, and growing in your yoga practice and knowledge while maintaining an open mind to different perspectives.

4. Invest In Yoga Insurance

With thousands of hospital and doctor’s visits each year due to yoga related injuries, it’s important to realize that injuries do happen. And unfortunately, many yoga teachers neglect to purchase yoga insurance to help protect them and their yoga business from legal claims and lawsuits.

By purchasing yoga insurance, you provide yourself with the peace of mind you need to do your job right. Yoga insurance allows you to stop worrying about the “what ifs” and focus all of your energy on teaching.

Good news is, beYogi offers yoga teachers and students access to affordable, all-inclusive yoga liability insurance, including teaching styles such as SUP Yoga and AcroYoga at no additional cost.

beYogi has designed a yoga insurance program that covers whatever style you’re teaching, no matter where you go – most other yoga insurance companies don’t offer this.

Not sure what you need? Here’s How to Choose the Right Type of Yoga Insurance For Yoga Teachers

Yoga teacher tip takeaway: Protect yourself and your business by investing in yoga teaching insurance.

5. Prioritize Your Personal Yoga Practice

Somehow, at some point after their teacher training, many yoga teachers forget to embrace their personal yoga practice. As a teacher, you are eager to plan sequences, create unique playlists, and come up with mantras that will help your students be more present in class.

But often times, as we take on teaching more weekly classes and get more involved in leading workshops etc, we tend to neglect our own time on the mat.

One of the amazing aspects of being a yoga teacher is that the learning never stops. Whether you feel the urge to refine your yoga philosophy knowledge or understanding of anatomy, the possibilities are endless.

The only way to be sure that your teaching is evolving and growing is if you grow and explore your personal yoga practice. Take a class from a different teacher, try an online yoga class, read new books on yoga – get out there and walk the talk!

Yoga teacher tip takeaway: Schedule time for your personal practice the way you would schedule teaching a class!

Follow These Yoga Teacher Tips to Maximize Your Impact!

Remember that your presence and personal wellbeing matter as much as that of your students. And with these yoga teacher tips in mind, you’re prepared to be the best you can possibly be!

As a yoga instructor, you undoubtedly strive to feel grounded and peaceful as you go about your teaching journey. This includes prioritizing your health, investing in yoga insurance, and making time to focus on your personal yoga practice.

For a limited time, beYogi is offering $30 off your yoga insurance annual premium for readers, dropping the annual cost to $149.

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The 13 Best Yoga YouTube Channels of 2023

If you’re looking for the best yoga YouTube channels, then you came to the right place!

YouTube is not just a platform for entertainment, it’s also a great resource for learning and fitness. A simple search for yoga on YouTube results in thousands of videos. With so many channels and videos out there, and everyone claiming to be an expert, it can be overwhelming and time consuming to find quality content.

We’ve taken the guesswork out of it for you, and rounded up thirteen of the best yoga YouTube channels out there. This channel lineup covers a variety of yoga styles, meditation, breath work, pose tutorials, in-depth discussions and kids yoga. Follow these yoga channels on YouTube for a well rounded overview of yoga.

Read on for a brief description of each yoga YouTube channel, and discover your new favorite!

If You Already Love YouAligned, Our Learning Yoga Program on YA Classes Is THE Place to Practice Yoga Foundations

Yoga Class

With Ashton August & Alec Vishal Rouben

Learning Yoga is a comprehensive workshop-style online yoga program on YA Classes that breaks down over 30 of the most common, foundational yoga poses. Led by two experienced teachers that each bring over a decade of teaching experience, Learning Yoga is your one-stop-shop to learn or refresh yourself on the key aspects of each pose.

The 13 Best Yoga YouTube Channels to Learn Yoga and Support Your Home Practice:


1. YouAligned

Our very own YouTube channel is an incredible resource for everything mind, body and wellness. We have free full length yoga and fitness classes, meditation videos, pose tutorials and other topics to support your life on and off the mat. Check out our YouAligned playlist and find some of our all time favorite classes shared from our premium on-demand membership.

Subscribers: 317K
Total videos: 300

Check out our YouTube yoga channel: YouAligned

2. Yoga With Kassandra

YT kassandraKassandra launched her channel in 2013, and has become the top Yin Yoga YouTube channel. Most of her classes are either Vinyasa, Yin or general stretching, and she has everything from ten minute to hour-long classes available.

Kassandra has organized playlists by length, focus and level, making it easy for you to find a class that suits your day. Based in Canada, most of Kassanda’s videos are filmed indoors, but she records videos on her deck whenever she can which adds a nice element if you enjoy listening to birds chirping or the sounds of nature while you practice.

Subscribers: 2.2M
Total videos: 750

Check out this YouTube yoga channel: Yoga With Kassandra

3. Dean Pohlman – Man Flow Yoga

YT manflowDean Pohlman started Man Flow Yoga in 2013. He focuses on the physical aspects of yoga and has classes designed to build strength and flexibility. Dean is a great resource for inflexible men brand new to yoga, but also has content that will challenge the seasoned yoga practitioner.

Dean has several fun and useful playlists including Yoga For Men Over 50, a Sexual Wellness Series and several challenges. He is focused on male fitness, and with that comes a lot of information on technique and alignment. If you are a guy curious about how yoga can improve your overall fitness, then Man Flow Yoga is for you.

Subscribers: 422K
Total videos: 1k+

Check out this YouTube yoga channel: Dean Pohlman


4. Faith Hunter

YT FaithhunterFaith Hunter has a longstanding presence on YouTube and joined in 2010. She has over 20 years of experience in studying and leading wellness activities. She calls her channel a space for radical self-care, and her content all exudes positivity.

Faith’s yoga channel on YouTube focuses on meditation, yoga, lifestyle tips and overall inspiration for life. She posts regularly and has several playlists to help you find what you’re looking for.

Subscribers: 27.9K
Total videos: 400

Check out this YouTube yoga channel: Faith Hunter

5. Arianna Elizabeth – Bright and Salted

YT ariannaAriana Elizabeth joined YouTube in 2012 and has over 450 free videos on her Bright & Salted channel. She focuses on yoga sculpt, meditation and breathwork. Her channel is well organized with playlists by length, class type, skill level, challenges, meditation and many more.

Ariana offers a unique twist on the traditional yoga video. Some of her classes are simple enough to follow that she creates a music playlist, and you follow along by watching her and reading a few on screen prompts while enjoying the music. Others follow a more traditional format with her talking you through the classes.

Subscribers: 194K
Total videos: 450

Check out this YouTube yoga channel: Arianna Elizabeth

6. Yogi Bryan Channel

YT bryanYogi Bryan focuses on meditation and yoga, with a side of humor to keep it real and relatable. He started his channel in 2017 and features video shorts in addition to his main content. His channel has playlists for affirmations, meditation, Yoga Nidra, sleep meditations and more.

Don’t be surprised when you hear F-bombs in his videos, it might just be his favorite word. Utilize Yogi Bryan’s channel if you’re looking for some non-traditional meditation to help you focus and let go of tension.

Want to know a bit more about Yogi Bryan? He’s one of our teachers on YouAligned! Meet Yogi Bryan: YA Classes Teacher Highlight Series (Interview)

Subscribers: 8.11K
Total videos: 350

Check out this YouTube yoga channel: Yogi Bryan Channel


7. Yoga With Tim

YT timTim launched his channel in 2018. Most of his classes are Vinyasa, and are around 30 minutes long. Tim focuses on explaining postures and understanding movement, which helps you to practice yoga safely. Tim’s classes can be challenging, and you’ll feel like you’ve had a good workout after completing them.

He has several 30 day yoga challenges, along with a beginners series, meditation and total body workout options. Tim is open in his videos about how yoga has helped him in life and with his body image. His openness and warmth, along with his clear and calm voice make his channel one you don’t want to miss.

Subscribers: 291K
Total videos: 445

Check out this YouTube yoga channel: Yoga With Tim

8. Yoga With Shaunneka

YT shaunnekaShanunneka is newer to the YouTube platform, joining in 2020. Her quality and relevant content has helped her build a community, and she posts new videos weekly. Shanunneka focuses on Yin, Restorative and slow flow yoga.

Her calming voice pairs perfectly with her yoga style, and you’ll feel refreshed and rejuvenated after taking one of her classes. She has several organized playlists for things from seated yoga, no props yoga, gentle yoga and many more.

Subscribers: 9.3K
Total videos: 200

Check out this YouTube yoga channel: Yoga With Shaunneka

Confused about the difference between Yin And Restorative Yoga? Check out: Yin Versus Restorative Yoga: Here’s What You Need to Know About Each Style

9. Erin Motz – Bad Yogi

YT bad yogiErin may not be what you think of as a traditional yoga teacher. She aims to keep her classes fun, unfiltered and accessible to anyone. Erin wants you to stay true to who you are, and use yoga as a tool to enrich your life. She doesn’t use much Sanskrit, and focuses instead on safely accessing poses so you get the most of your time on the mat.

Erin’s YouTube yoga channel – Bad Yogi – has a mix of yoga classes, series, tutorials, tips and personal vlogs. Follow Bad Yogi if you’re looking for someone who is helping to redefine yoga culture to make it relevant to anyone from a vegan environmental warrior to an SUV driving steak lover.

Subscribers: 90.6K
Total videos: 600

Check out this YouTube yoga channel: Erin Motz

10. Jenni Rawlings – Yoga And Movement Science

YT JenniJenni doesn’t have nearly as many followers as she deserves. Her videos are full of high quality content that focus on yoga anatomy, movement science and yoga myth busting. Utilize her yoga channel on YouTube to learn all about how and why your body works the way it does.

This YouTube yoga channel includes both short videos on how to adjust or tweak poses to get the most out of them, as well as longer videos of her podcast where she tackles channeling topics like Stretching Myths and Facts, Is Yoga Functional Movement and Nasal vs. Mouth Breathing. Jenni’s channel is a great resource for both yoga students and yoga teachers who want to expand their knowledge base.

Subscribers: 3.74K
Total videos: 106

Check out this YouTube yoga channel: Jenni Rawlings

11. Aham Yoga

YT ahamArundhati Baitmangalkar is an ex-Bollywood dancer and founder of Aham Yoga. She has 130+ podcast episodes on her YouTube yoga channel where she covers all things relating to yoga. She focuses on empowering you through education and covers topics including yoga philosophy, history and information to help you grow your personal yoga practice.

She also has yoga class videos, most of which are under 40 minutes. Her yoga channel has a little bit of content for everyone.

Subscribers: 20.1K
Total videos: 102

Check out this YouTube yoga channel: Aham Yoga

12. Cosmic Kids Yoga With Jamie

YT cosmic kidsKids need yoga too, and Cosmic Kids Yoga is a home for them. Jamie specializes in making yoga and mindfulness fun. Her classes are bright and energetic, and they seem like an adventure. Children will learn foundational yoga and mindfulness skills while building strength, balance and confidence on this yoga YouTube channel – skills that will last for a lifetime.

Jamie posts new content regularly, and has multiple playlists to keep her content organized. With over 1.3 million subscribers, Cosmic Kids Yoga is a favorite resource for children’s yoga on YouTube.

Subscribers: 1.4M
Total videos: 690

Check out this YouTube yoga channel: Cosmic Kids Yoga With Jamie

13. Yoga With Adriene

YT adrienneYoga With Adrienne is the most popular yoga YouTube channels. She started her channel in 2012, and has been regularly posting content ever since. She has several monthly yoga series, themed practices, beginners series and curated playlists based on video length. Adrienne is the best channel for beginners.

She does an excellent job at creating community and making everyone feel welcome. Many of her videos feature her dog Benji, which keeps the classes lighthearted and relatable. You’ll feel more like a friend than a student when you practice with Adrienne.

Subscribers: 11.9M
Total videos: 680

Check out this YouTube yoga channel: Yoga With Adriene

Enjoy Your Home Practice With the Best Yoga YouTube Channels

YouTube is a great place to start your yoga journey. You can practice from the convenience of your home, anytime you want, and it’s free! Try a variety of styles, and find one that suits your needs.

If you venture out on your own and start to explore other channels, be sure to review their qualifications. Look for someone who has a minimum of 200 hours of training and is a registered yoga teacher.

Do you have another favorite yoga channel on YouTube that didn’t make our list? Comment below and let us know. We love to hear from you!

Want to deepen your practice on the go? These 10 Yoga Podcasts Will Deepen Your Practice On and Off the Mat

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7 Reasons to Slow Down Your Yoga Practice

As both an avid yoga practitioner and a devoted yoga teacher, I am passionate about movement and love to share the beloved practice of embodiment. Yet, if we don’t slow down our practice, there are so many other facets (philosophy, meditation, history) that will be missed during a our time on the mat.

Often, we find ourselves so caught up in doing the practice rather than simply being in practice.

In my experience, it can be difficult to explore and honor the other elements when we treat our yoga practice as if it’s simply something wellness related to check off our list. We may rush through the practice knowing it feels good but we also miss the sweet nectar of our experience if we don’t slow down our yoga practice.

In this article, we’ll explore how it’s easy to move at warp-speed when we’re on the mat and seven reasons why you should tune-in, move intentionally, and slow down your practice.

The Popularity of Yoga in Overdrive

Over the last few decades, the physical practice of yoga has gained popularity amongst health and wellness aficionados and thus, exploded into the mainstream of the westernized world. This explosion has, unfortunately, caused a bit of an erosion with the way we approach the practice.

Perhaps we squeeze in a 45-minute rigorous practice to ensure we got our “workout” in for the day. Maybe we use our devices during class instead of truly embracing the moment and being present.

It’s easy to miss the sweet nectar of our experience if we don’t slow down our yoga practice.

Or, at worst, we injure ourselves because we force something to happen instead of embracing patience and honing the skills necessary to safely and methodically explore each pose. Remember, this is a healing practice and invites patience, compassion and non-attachment.

The truth is, there is so much to gain from slowing down your practice and giving yourself the time and space to intentionally integrate the innumerable benefits that this practice provides.


Here Are 7 Reasons to Slow Down Your Practice:

Ready to take your yoga practice to the next level? Slow it down! Attunement is a powerful practice and you can learn a lot by moving more slowly. Here are seven reasons why you should slow down your practice.

1. Move from Gross to Subtle

In yoga, there is a long-held belief that we integrate ourselves as a whole, from skin to soul. In the physical practice, we refer to this as moving from the macrocosm to the microcosm or simply put, from the gross to the subtle.

Slowing down your practice helps hone that sense of deep seated awareness from the outer layers to the inner layers of your being.

Want to learn more about the many layers of our being? Read Learning Yoga Philosophy: All About Koshas, Our “Veils of Illusion”

2. Move With Intention and Precision

When we slow down, it is much easier to move with intention and precision. When we rush through something, we miss the opportunity to be super intentional and precise with our movements and our breath. Moving with intentionality only enhances your experience!

3. Maximize the Capacity of Each Breath

It goes without saying that the more tuned in you are to your breath, the stronger the connection to your body. Begin with a few rounds of slow and mindful breath work and do your best to maintain that same cadence throughout your practice.

Use These 4 Simple Breathwork Meditation Practices for a Calm Mind


4. Regulate Your Nervous System

When you slow down your practice, you inevitably deepen your breath. A slower breath pattern stimulates your relaxation response and decreases your stress response. You move away from the fight, flight or freeze reaction and move towards rest and relaxation.

5. Complement Your Practice

Many of us enjoy physically challenging classes because we like to push ourselves and maximize our time on the mat. Slower practices like yin and restorative serve as complements to these fiery practices. If you love a sweaty power yoga class, try a Yin Yoga practice as a cool down. If you are a regular at Hot yogi, give Yoga Nidra a try!

Slow Down Your Practice with this Yoga Nidra Class

Yoga Class

With Yogi Bryan

This guided Yoga Nidra practice, on YA Classes, is deeply calming and great for when you need to relax, when you’re feeling stressed, or anytime you need quality y.o.u. time to slow down and tune in. Yoga Nidra means ‘yogic sleep’ and a short Yoga Nidra practice is equivalent to several hours of deep sleep! That’s what we call slowing down!

6. Build Skill and Strength

Oftentimes, slowing down your practice can actually help you hone in on what is required to achieve something with more skill and technique. If you’ve ever held Warrior II Pose for longer than a few seconds, you’ll know that moving more slowly can also build strength.

7. Improve Focus

Dharana, or single-pointed focus, is one of the central tenets of yoga and refers to the concentration of the mind. Slowing down helps us to focus on our own humbling experience with a deeper state of awareness and clarity on how we feel in each and every moment!

These Yoga Poses Help Improve Concentration (Photo Tutorial)

Slow Your Flow

Hopefully this list inspires you to take refuge in your practice and enjoy the benefits of slowing down. YouAligned founder, Ashton August, created an accessible and intentional Slow Mo Flow class on YA Classes, so feel free to check it out and incorporate these lessons into your practice.

Slow Down Your Flow with Slow Mo Flow

Slow Mo Flow

Yoga Class

With Ashton August

Get grounded, focused, and present with this slow vinyasa flow class on YA Classes, featuring YouAligned founder Ashton August. Typically vinyasa flows are fast-paced, energetic movements, but in this class, we will slow down by connecting to each move and paying attention to each part of the posture.

As always, may it be of benefit.

And we want to know: do any of these reasons motivate you to slow down your yoga practice? Share with us in the comments, we love hearing from you!

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11 Energy Boosting Yoga Poses

Did you know there are energy boosting yoga poses you can do anytime for a natural increase in your energy?

It’s safe to say that most of us feel like our schedules are full and demanding. For some, their lists of to-do’s might seem greater than their energy levels!

Many people turn to coffee or energy drinks for an energy boost to get through the day, but did you know there’s a natural alternative? Yep, you guessed it . . . yoga!

Certain yoga poses can help you feel more awake and energized. These yoga poses require quite a bit of back bending, which increases flexibility in your spine, stretches your chest, and boosts your energy. The poses in this article are listed in order of intensity – from least intense to most intense.

Be Sure to Warm Up First! It is always important for you to warm up your body before attempting the backbends within this article. Move through a few rounds of Cat and Cow poses and Sun Salutations beforehand – it’s a great way to warm up the spine and prepare your body to help prevent injury.


Practice These 11 Energy Boosting Yoga Poses:

Whether you step onto your mat to start your day, or take a midday break when you’re feeling a bit tired, this list of energy boosting yoga poses will increase your focus, clarity, and energy levels anytime you need it!

1. Easy Pose With an Arch (Sukhasana)

Adding an arch to your Easy Pose is a great way to bring some vital life energy into a seated posture. You can practice this variation after a morning meditation to lift your spirits and brighten your day.

While you might not view this as an energy boosting yoga pose to start, once you try it, you might feel differently! Plus, Easy Seated Pose is the perfect place to begin your practice. 🙂

How to Practice:

  • Sit up tall and distribute your weight evenly on both sits bones and the bottom of your pelvis
  • Cross your shins in front of your body and flex your feet under your knees to protect your joints
  • Place your fingertips on the ground behind you with your fingers and elbows facing away from your body
  • On an inhale, press into the ground with your fingertips and bring your back into an arch, looking up, and reaching the chest upwards
  • Hold for 3-5 breaths and bring your body back to sitting upright on an exhale


2. Upward Salute (Urdhva Hastasana)

Upward Salute is a simple yoga pose that can be very uplifting and energizing. It helps you feel grounded and is an opportunity to explore activating the muscles of your feet and lower body. When you stand strong in your foundation with feet and legs strong and active, you will begin to feel a natural energy boost in this pose.

2 Upward Salute

How to Practice:

  • Stand tall and evenly on both of your feet in Mountain Pose (Tadasana)
  • On an inhale, raise your arms up towards the ceiling, palms facing each other, and look up
  • Engage your arms and fingertips to bring energy up to your hands
  • Hold for 3-5 breaths and bring your hands back down by your sides on an exhale


3. Low Cobra (Ardha Bhujangasana)

This gentle backbending yoga pose will not only give you a boost of energy, but it will also strengthen your back muscles. This is a great one to do as a part of your warm-up as well, since it’s not quite as deep of a backbend as some of the other poses.

3 Low Cobra

How to Practice:

  • Come onto your stomach, and place your forehead on the ground
  • Place your palms flat on the floor on either side of your ribs with your elbows pointed upwards
  • On an inhale, lift your head and shoulders up off the ground using the upper back muscles (keep very little weight in your hands)
  • Keep your hands light on the ground, and keep the tops of your feet down on the floor behind you
  • On your exhale, lower your head back down onto the floor and repeat 3-4 times


4. Locust Pose (Salabhasana)

This energizing yoga pose will get you moving and bring a lot of warmth to your body. You can practice Locust Pose if you are looking to strengthen your back, hamstrings, and glutes.

4 Locust Pose

How to Practice:

  • Come onto your stomach and rest your forehead on the mat, and relax the arms down by your side with palms face-down by your hips
  • On an inhale, lift your head, arms, legs, and feet off the ground. Energetically reach your hands back towards your feet, and stretch your feet towards the back of the mat
  • You should feel the muscular work coming from your back, hamstrings, and glutes
  • Hold for several deep breaths, and release everything back down with an exhale
  • Repeat 3-4 times


5. Full Cobra (Bhujangasana)

This is a deeper variation of Low Cobra Pose. In addition to giving you that much-needed energy boost, this is also a great stretch for the front of the body.

Pro Tip: Be sure that you avoid locking your joints by having a slight micro bend in your elbows, especially if you have a tendency to hyper-extend in that area.

5 Full Cobra

How to Practice:

  • Set up for Low Cobra Pose
  • On an inhale, press into the ground with your hands, and lift your entire torso off the ground to come into a backbend
  • Continue to press into the ground with your hands, and use this energy to spread your shoulders away from each other
  • Look slightly up and forward
  • The tops of your legs are on the ground and energized with muscular activation
  • Hold for 3-5 deep breaths



6. Upward Facing Dog (Urdhva Mukha Svanasana)

Although this energy boosting yoga pose looks similar to Full Cobra Pose, they are two completely different poses. In Upward Facing Dog, your legs are lifted off the ground, and it requires a bit more strength and energy. This pose is often practiced as a part of the Sun Salutation sequence.

6 Upward Facing Dog

How to Practice:

  • Come onto your stomach and place your palms flat on the floor on either side of your ribs, like you’re setting up for Full Cobra Pose
  • On an inhale, press into the ground with your hands and the tops of your feet, shifting your weight forward
  • As you continue to press the ground away from you energetically, engage the muscles in your legs to lift the your quads off the ground
  • Reach your chest forward, and bring your gaze forward and slightly up
  • Hold for 3-5 breaths
  • On an exhale, either press into the ground with your hands and feet and lift your hips up and back to come into Downward Facing Dog, or simply lower your body back down to the ground


7. Low Lunge with Arch Variation (Anjaneyasana)

This variation of Low Lunge is not only an excellent way to boost energy, but it is also a really great hip and quad stretch. Practice this variation to improve your mood and release tension from the hips.

7 Low Lunge with Arch Variation

How to Practice:

  • From Downward Facing Dog, step your right foot between your hands and ensure your right ankle is directly under your right knee
  • Bring your left knee to the mat, and untuck your toes
  • Press into the ground with both legs, and engage your core as you lift your torso and reach your arms overhead
  • Clasp your hands together above your head, leaving your index finger and thumb out in Kali Mudra
  • Begin to bring your back into a backbend, looking upwards and reaching your chest towards the ceiling
  • Hold for 5-7 deep breaths on each side


8. Upward Salute With An Arch (Urdhva Hastasana)

This energy boosting yoga pose adds an extra bit of “umpf” to the Upward Salute mentioned earlier. Feel free to add this extra arch in after your body is warm and prepared to move.

8 Upward Salute With An Arch

How to Practice:

  • Find Urdhva Hastasana
  • Clasp your hands together above your head and find Kali Mudra
  • Add a backbend by reaching your hands up and back (imagine you are reaching for where the wall meets the ceiling behind you)
  • Hold for 3-5 breaths
  • Engage your core to return your body to an upright position and, on an exhale, place your hands back down by your sides


9. Fish Pose (Matsyasana)

This supine backbend is great to improve flexibility in the upper spine and open the chest, shoulders, and throat. Practice this energy boosting yoga pose to energize your entire body and strengthen the upper back and neck muscles.

9 Fish Pose

How to Practice:

  • Lie flat on your back with your legs extended long, and place your hands under your glutes with the palms facing down
  • On an inhale, arch your chest up towards the ceiling and place the top of your head on the floor behind you
  • Press into the ground with your forearms and reach the heart center upwards
  • Hold for 3-5 breaths and, on an exhale, gently bring yourself down by placing your upper back and back of the head onto the ground


10. Bow Pose (Dhanurasana)

This deep backbend will stretch the entire front of your body and improve your posture. Similar to the other poses listed, this one will open your chest and shoulders, which is a great counter stretch if you are often hunching and rounding your shoulders forward.

10 Bow Pose

How to Practice:

  • Lie on your stomach, bend your knees to bring the heels in towards the glutes, and take hold of the pinky toe side of your ankles in your hands
  • On an inhale, lift your heels away from the glutes and raise your head, shoulders, and quads off the ground bringing your back into an arch
  • As you hold, lift the feet and head up higher towards the ceiling and press the abdominals down into the ground
  • Hold for 3-5 breaths, and on an exhale gently bring the body back down towards the ground


11. Camel Pose (Ustrasana)

Our final and most intense energy boosting yoga pose, you want to ensure that your body is fully warm and ready to move before attempting this pose. Camel Pose is a large heart opener, improves spine flexibility, and can help you achieve even deeper backbends.

11 Camel Pose

How to Practice:

  • Kneel with your knees hip-width distance on your mat, stacking your shoulders and hips directly over your knees
  • Tuck your toes behind you and carefully place your hands on the tops of your hips, fingers facing down (like you are about to put something into your back pockets
  • For a more intense variation, gently walk your hands down to grasp your heels behind you while still pushing your hips forward
  • Look up towards the ceiling and reach your chest forward
  • Hold for 3-5 breaths and engage your abdominal muscles to walk your hands up to your low back and bring your torso back into an upright position


These Energy Boosting Yoga Poses Work!

Next time you’re feeling drained or low on energy, give these 11 energy boosting yoga poses a try! They are great to practice in the morning when you are getting ready for the day ahead. These poses will also help you to feel empowered, confident, and uplifted. What a great way to start your day and take on the world!

Who needs coffee when you have yoga in your life?! So, if you’re looking to kick that caffeine habit once and for all, these poses are a great start!

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Meet Ashton August: YA Classes Founder + Teacher

This teacher highlight is with YouAligned’s very own founder, Ashton August. In our YA Classes Teacher Highlights, we feature one of our amazing instructors and interview them so our members and readers can get to know them.

Ashton is a motivational author, speaker and distinguished yoga instructor with over a decade of teaching experience. She is the founder of YouAligned and creator of – and teacher! – on YA Classes.

Ashton August shares her yoga journey:

“While those first few months were really challenging for someone who never stretched, I quickly fell in love with the many benefits.”

Ashton offers live and virtual yoga classes, events, workshops and retreats and has reached millions of students worldwide. She is known for her welcoming and creative yet accessible classes that are fun, challenging and up-lifting. In her writing and her teaching, she infuses inspirational and motivational messages of empowerment.

I believe that cultivating empowering self-talk and a healthy mindset opens the door to living an abundantly fulfilling life! – Ashton August

Want to learn more about this incredible teacher, leader, and founder? Read on.


Get to Know Your YA Classes Teacher: Ashton August

We sat down with our beloved visionary, leader, and passionate yoga teacher, Ashton for a Q+A session so YA Classes members and YouAligned readers can learn more about her.

YA: What’s your favorite self-care practice you can’t live without?

Ashton: My daily morning meditation! I have sat in meditation most mornings for the past decade and it immensely supports my mental health, clarity and confidence as I go into my day. When I miss a day, it shows!

YA: What’s your go-to song or music genre when you teach (or practice)?

Ashton: I’m currently really into house music. I love finding DJs on YouTube and listening to their mixes during my personal practice. In my classes, I love offering a soulful blend of upbeat, feel-good music across genres. Creating a playlist for my classes is one of my favorite parts of teaching!

YA: What’s your favorite motivational quote?

Ashton: Well, I’m so passionate about motivational quotes that I wrote an entire book, A Year of Self Motivation for Women: Daily Inspiration, Courage, and Confidence (A Year of Daily Reflections), featuring my 75 favorites! So it’s hard to pick just one.

But one of my long-time favorite quotes is, “How you do anything in life is how you do everything.” It embodies the integrity that I live by.

Want a peek of Ashton’s favorite quotes? Check out: A Year of Self-Motivation for Women: YouAligned Founder Ashton August’s New Book Is Here!

YA: What’s your favorite yoga pose? Least favorite?

ashton dancerAshton: Dancer Pose is my absolute favorite! My grandfather and I used to travel around the world, and we created a tradition of me doing Dancer Pose every place we visited. That was so fun!

My least favorite pose is Revolved Pyramid Pose because it is so challenging in my body (which also indicates that I should practice it more often!).

YA: Where’s your favorite place in the world you’ve ever been to, and why?

Ashton: Hands down, Kauai!! I’ve been all over the world and have seen some really incredible places. Yet nothing can touch beautiful, magical, Kauai Hawaii. Did you know there’s a place on that island through which it’s believed all souls enter and leave this earth? That’s why the Dalai Lama visits each year.


YA: What’s your #1 piece of advice for maintaining an empowered mindset?

Ashton: Set an intention for what you want specifically. Let’s say it’s more self-confidence. Next, craft an affirmation based on that intention. Affirmations are powerful “I am” statements that help affirm a particular belief or state of being that you seek.

Repeat your affirmation every time you see it.

For example, “I am confident, powerful and fully capable of achieving anything I set my mind to.” Then – and this is the key step – write it down on a sticky note (bonus: write it down on several sticky notes) and then place it where you’ll see it often (bathroom mirror, laptop screen, steering wheel) and repeat your affirmation every time you see it.

I am Worthy

Yoga Class

With Ashton August

Practice this I Am Worthy class on YA Classes with Ashton where she works with affirmations that she weaves throughout a dynamic Hatha practice.

What’s something people would be surprised to learn about you?

Ashton: Many, many things. Haha!! Here are a few fun ones: I used to have my head shaved, and during that time I got a head tattoo. Now that my hair’s grown back, nobody can tell!

Before I created YouAligned, I was an English Professor. When I had to make the decision to leave teaching to pursue YouAligned full time, it was one of the most difficult decisions I ever made – and I am SO happy I did!!!

For many of you who practice yoga with me on YouAligned Classes, you may not know that I am also a motivational author! I have two published books: Learn Grow Shift. 30 Days of Personal Growth), and A Year of Self Motivation for Women: Daily Inspiration, Courage, and Confidence (A Year of Daily Reflections), and I just finished writing my third.

YA: Aside from your own, what’s your favorite class or teacher on YA Classes?

Ashton: As the founder of the platform and the content producer, I love every single teacher and offering we have on YA Classes!! However, I do have a few go-to’s for my personal practice, based on their style or formats.

If I want my butt kicked to a killer playlist: Katie Kasten. When I want a challenging, intelligently sequenced power flow: Alba Avella. When I need to get my mind right and a dose of inspiration: Youmie Jean Francois. When I’m craving a guided meditation: Yogi Bryan.

Want to Connect More With Ashton August?

ashton 03A Colorado native, Ashton now lives in sunny Arizona with her husband, their two rescue dogs, and their desert tortoise. When she’s not writing or producing content for YA Classes, you can find Ashton reading a great book, practicing hot yoga, hiking or van-lifing with her husband and their pups.

Connect with her on social: @iamashtonaugust and visit her website to learn more:

Take an Online Yoga Class With Ashton August

Slow Mo Flow

Yoga Class

With Ashton August

Get grounded, focused, and present with this slow vinyasa flow by Ashton on YA Classes. This slow flow is perfect for calming the rushed mind and works excellent as a mid-day break for a busy work day. So grab your mat and find your centered and mindful self.

Ashton offers dozens of online classes and full programs on YA Classes, ranging from gentle Hatha classes to challenging Vinyasa flows and everything in between.

Not yet a YA Classes member? You can try it free for 14 days.

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Yoga to Relieve Stress: 10 Poses to Try Now

Did you know that you can use yoga to relieve stress? Many aspects of a yoga practice can reduce stress, from breathwork to meditation and of course, the physical poses.

In this article, we will explore ten common yoga poses that are particularly useful for calming your mind and body and relieving stress when you need it.

As humans, we know that stress has a knack for piling up. And you probably know, but might need a little reminder, that there are yoga poses to reduce stress.

10 Instant Stress Busters You Can Turn to When Stress Strikes (According to Science)

When life is full on, overwhelming and stressful, the key is to keep moving forward and not let it all get the best of you. Allowing stress and tension to fester causes it to overtake your entire state of mind.

When we succumb to being overwhelmed, the to-do-lists can begin to seem infinite. This leaves little time for self-care. We can agree that a main goal in life is to find peace and joy while being productive, and de-stressing is a big part of that. Happily for us, yoga is here to help!

A regular yoga practice can have an immensely positive impact on your stress levels and overall. So remember that it’s important to maintain a regular yoga routine, especially when stress strikes.


Yoga to Relieve Stress: Try These 10 Poses

Yoga can relieve stress in the moment. It can also reduce the potential for stress – and also improve your ability to cope – when you practice regularly. Read on for ten yoga poses to help you reduce stress – now!

1. Cat Cow Pose

These two yoga poses together create a nourishing spinal massage that gets the blood flowing and releases tension in the spine and shoulders. When these two motions are paired together, they stimulate an emotional balance and overall feeling of calm.
 1 cat cow 2 

2. Child’s Pose

When in doubt, take a Child’s Pose. It’s an excellent yoga pose This resting pose can be sequenced between challenging asanas, and is a simple yet effective way to calm mind and body whether you’re flowing on your mat or in the middle of a stressful day.
 2 childs pose 

3. Downward Facing Dog

We do this pose a lot in our yoga practice, and for good reason! Down Dog helps awaken the senses. As an added bonus, it also reduces fatigue. It’s a great full-body stretch and rejuvenates the body by improving overall blood circulation. As a gentle inversion, it’s a go-to if you’re using yoga to relieve stress.
 4 downward dog 

4. Supported Headstand

You may be thinking, how can being upside down reduce stress? Standing on your head calms the brain and reverses the blood flow. Any time your head is below your heart, you increase the blood supply to your brain, releasing endorphins (feel-good chemicals that help reduce stress and anxiety).

If you have neck issues, if Headstand is not part of your practice, or if you’re looking for a gentler alternative, spend 5-10 breaths in a wide leg forward fold instead.
 09 headstand 

5. Supported Reclined Butterfly Pose

Supta is a fantastic alternative to Savasana, or Child’s Pose. Laying down with one hand on your belly and the other hand on your heart, begin to inhale and exhale. You can feel your heartbeat, as your body melts into the earth and your hips begin to open.

This is where a yoga bolster or pillow can add extra support and calming. Lay the bolster longways (top to bottom) on the mat – you’ll lay back onto it so your spine is supported beneath the bolster.

Another juicy way to get more stress-relieving support in this pose is to place a yoga block underneath each knee so you can fully relax your hips without the stretch becoming too intense.
 5 Supported Reclined Butterfly Pose 


6. Half Pigeon Pose

For many of us, sitting long hours at a desk or driving results in tight hips. Half Pigeon is a wonderful, deeper hip stretch – but it can bring discomfort, so remember to breathe deeply and never push yourself to the point where you’re not able to breathe deeply.

The goal is to use yoga to relieve stress – not to create more of it! This pose is another great opportunity for a yoga block. To use a block in Half Pigeon pose, come into the shape and then slide the block under the hip of the leg that is bent.

Remind yourself to let go, surrender, and relax into the pose, which is a great reminder to apply in stressful situations and life in general.
 6 half pigeon 

7. Bridge Pose

Bridge calms the mind and helps alleviate stress, while stimulating abdominal organs, lungs, and thyroid. It strengthens and reduces tension in the back while expanding the front side of the body. You can hold this pose for 5 deep breaths, or try lifting your hips on your inhale breath and lowering them on your exhale.
 7 bridge pose 

8. Forward Fold

Forward folds are calming in their own right. The simple act of allowing your upper body to hang heavy will instantly make you feel less stressed both physically and mentally.

Make this stress-relieving yoga pose more enjoyable and gentle by slightly bending your knees. Having a microbend in your knees will help you lengthen your low back. After a few deep breaths, you’ll begin to feel tension release in the neck, shoulders, spine and hamstrings.

Shake your head yes and no a few times, and for even more release, interlace your hands behind your back and allow your arms to hang overhead. This is a very simple and accessible way to use yoga to relieve stress!
 8 forward fold 

9. Eagle Pose

This empowering and detoxifying yoga pose can help ward off stress by improving concentration and balance. The pose releases tension in the shoulders, legs, and back while working into the major joints of the body. You are literally squeezing the tension out of your body! Allow yourself to feel this sensation, and then visualize the same thing happening to your stress. 🙂
 9 eagle pose

These Yoga Poses Help Improve Concentration (Photo Tutorial)

10. Legs Up the Wall

If you’re looking for more ways that yoga can relieve stress, look no further than Legs Up the Wall! It is commonly referred to as the ultimate stress relieving yoga pose for its ability to calm the nervous system.

When we are stressed, our bodies go into fight or flight mode, which activates the sympathetic nervous system. The parasympathetic nervous system is what helps your body calm down and rest. Legs Up the Wall activates the parasympathetic nervous system.

It is a pose that can be done anywhere, and a great pose to do when you need a few minutes to clear your head. Try it for a few breaths – or a few minutes – and see for yourself!

Learn About the Parasympathetic vs. Sympathetic Nervous Systems and How Yoga Affects Each
 10 Legs Up the Wall 

Prefer a Guided Class for Stress Relief?

YA Classes offers hundreds of online yoga classes, and many of them are meant to help you relieve stress! Check out one of these popular classes, or go to YA Classes and peruse the entire library. If you’re not yet a member, when you sign up for a free trial, you can take a short quiz to receive class recommendations based on your specific needs.

Stress Less With These Yoga Poses For Stress

Numerous studies have shown the broad range of benefits that yoga can have on stress. Yoga for stress relief is powerful and effective!

These ten yoga poses can relieve stress as it arises – and also prevent stress from piling up if you practice regularly. When stress creeps into your body, surrender to yoga instead, and create a space of serenity for yourself. Breathe deeply and know that relief from stress is on the way!

Yoga For Stress Relief: De-Stress With This 30-Minute Restorative Yoga Sequence

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Improve Concentration With These 10 Yoga Poses

Did you know that there are certain yoga poses that improve concentration?

We’ve all been there: multitasking, endless to-do lists, and stimuli coming from every direction. These outside distractions drastically alter our ability to concentrate.

Need to focus right now? Breathing is the quickest way to bring your mind back to the present moment and task at hand. Try these one of these breathing exercises!

Attention deficit hyperactivity disorder (ADHD) increasingly affects our population as cell phones, TVs, tablets, laptops, and social media absorb our attention and distract us from being fully present in our day-to-day lives.

Constantly being bombarded by stimuli around us can make concentrating feel like an impossible task. Yet being mindful is key to living in the present moment, and presence is key to concentration and staying focused.

Thankfully, yoga can help. Bringing our awareness to the present moment and focusing our attention on our breath, the movement, and challenging poses will in turn improve our concentration.

How Yoga Can Help Improve Concentration

The physical practice of yoga is all about linking breath with motion and becoming fully present in mind and body. The practice itself is centered on concentration – focus on the breath, the alignment, and the movement.

By focusing your gaze on one spot, you can internally find equilibrium.

Balancing postures in particular are a great way to improve concentration. Balancing poses quite literally force us to concentrate on the present moment and the task at hand. With so many factors that could physically and metaphorically make us fall during balances, we are forced to become present, concentrate, and focus on these points to maintain our balance.


The Power of Drishti

Drishti is possibly the most important factor of balance poses. Meaning focus, drishti is the point where you shift your “gaze” during the yoga practice. Drishti is the practice of steadying your gaze.

Where your eyes go, your attention follows. This can mean both the literal place where you look or the metaphorical place that holds your attention (such as your intention). When your gaze begins to wander, so do your thoughts.

While performing balancing postures in yoga, it is super important to find a drishti and stick to it throughout the duration of the posture. I always recommend to my students to find a still, non-moving point in front of them (at eye level) where they can focus their gaze without altering it.

By focusing your gaze on one spot, you can internally find equilibrium. From there, you can focus your attention on just one thing. And honing in your attention allows you to concentrate so much better. This alone can improve concentration!

Practice These 10 Yoga Poses to Improve Your Concentration:

As you practice these poses, notice how they are actively challenging – and ultimately improving your concentration by requiring your full attention.

1. Tree Pose (Vrksasana)

The quintessential yoga balance, and a posture in which you’re standing on one leg, Tree Pose really requires attention and concentration to stabilize.

How to practice Tree Pose:

  • Find Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Either draw your hands to your hips or bring your palms to meet at heart center
  • As you inhale, lift your right foot off the floor
  • As you exhale, externally rotate your hip so that your knee and your toes are pointing outward
  • As you inhale, draw your foot to press into your inner left thigh (always be sure to avoid the knee joint)
  • Reach your hands skyward
  • Modify or intensify as you like, hold for five deep breaths, and then switch to the opposite leg

How to modify Tree Pose:

  • Use a wall or stable surface to hold onto with one or both hands to stabilize your balance
  • Instead of pressing your foot into your thigh, you can either place your toes on the floor with your heel pressing into your ankle or press the bottom of your foot into your left calf

How to intensify Tree Pose:

  • You can keep your drishti where it is or shift your gaze to look upward or even try to close your eyes for a greater balance challenge
  • Rise up onto the ball of your standing foot


2. Eagle Pose (Garudasana)

Another balance posture that requires you to stand on one leg, Eagle Pose twists and binds your entire body, forcing you to concentrate on the present moment.

How to practice Eagle Pose:

  • Find Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Bring your hands to your hips
  • Bend into your right knee as you lift your left leg up and over, crossing at the knees and crossing again at the calf and ankle
  • Sink your hips toward the ground (as if you’re sitting low into Chair Pose)
  • Open your arms out wide like wings and cross your right elbow beneath your left, bringing your palms to touch
  • Modify or intensify as you like, hold for five deep breaths, and then switch to the opposite side

 02 eagle pose 
How to modify Eagle Pose:

  • Use a wall or stable surface to hold onto with one or both hands to stabilize your balance
  • Instead of double wrapping your foot around your calf, release your right toes to the mat like a kickstand (this will also help with balance)
  • If you aren’t able to touch palms, keep the elbows crossed and bring your hands to opposite shoulders instead

How to intensify Eagle Pose:

  • Sit lower into your seat, reaching your hips toward a low squat
  • Work toward Sleeping Eagle Pose by rounding your back and drawing your elbows toward your knees
  • You can keep your drishti where it is or shift your gaze to look upward or even try to close your eyes
  • You can rise up onto the ball of the foot on your standing leg


3. Warrior III (Virabhadrasana III)

This flying warrior pose requires focus and concentration as you stabilize your body on one leg and draw your torso parallel to the floor. This challenging balancing yoga pose improves concentration big time!

Just like your gaze, if your thoughts start to wander, you may lose your balance. Find a mental and visual drishti (a focus point to set your gaze/thoughts on).
How to practice Warrior III:

  • Start in Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Either draw your hands to your hips or bring your palms to meet at heart center
  • Lift your right knee hip level, engage your core, and begin to kick the right foot out behind you as you hinge your torso forward
  • Find your final expression by extending your arms out in front of you
  • Modify or intensify as you like, hold for five deep breaths, and then switch sides

 03 warrior 
How to modify Warrior III:

  • Use a wall or stable surface to hold onto with one or both hands to stabilize your balance
  • Instead of reaching your arms forward, you can place them onto yoga blocks in front of you or keep them at heart center, or spread them out like airplane wings (which helps with balance)

How to intensify Warrior III:

  • For an added balance challenge, try closing your eyes
  • Take a reverse prayer with your hands behind your back


4. Half Moon Pose (Ardha Chandrasana)

Another one-legged balance, Half Moon works the hips in the opposite direction of Warrior III, creating openness within the hip joint and concentration of the mind.

How to practice Half Moon Pose:

  • Find Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Hinge from your hips to come into Standing Forward Fold
  • Plant your left fingertips at the top left corner of your mat and bring your right hand to your right hip
  • Lift your right foot up off of the floor and bring your right leg to hip level
  • Externally rotate your hip so your right hip stacks on top of your left. Keep both legs straight and strong
  • Lift your right arm skyward, making one long line between both arms, and shift your gaze skyward
  • Modify or intensify as you like, hold for five deep breaths, and then switch sides

 04 half moon 
How to modify Half Moon Pose:

  • Use a wall or stable surface to hold onto with one or both hands (or press your hip against the wall or kick your foot into the wall) to stabilize your balance
  • Instead of reaching your arm to the sky, leave it on your hip
  • Instead of placing your fingertips on the floor, place them on a yoga block to bring the floor closer to you
  • Instead of shifting your gaze skyward, keep your drishti in the original spot you chose

How to intensify Half Moon Pose:

  • For an added balance challenge, try closing your eyes
  • Try bringing your bottom hand to shin or for an even bigger balance challenge, lift your fingertips up off the floor



5. Dancer’s Pose (Natarajasana)

This balancing backbend takes a whole lot of focus and attention to detail to create openness and expansion while maintaining balance on one leg. Needless to say, concentration is essential to practice this pose, and as a result will improve concentration.
How to practice Dancer’s Pose:

  • Find Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Bring your right arm out to the side like you’re holding a tray. Bend into your right knee and grab onto your right foot
  • Square your hips toward the top of your mat and draw your knees toward each other as you reach your left arm skyward
  • Begin to kick your right foot into your hand as you hinge your torso forward
  • Expand your chest forward and kick back with the same amount of energy that you reach forward
  • Modify or intensify as you like, hold for five deep breaths, and then switch sides

 05 dancer 
How to modify Dancer’s Pose:

  • Use a wall or stable surface to hold onto with one or both hands to stabilize your balance
  • Start with holding your foot in your hand and standing upright to find your equilibrium before advancing

How to intensify Dancer’s Pose:

  • Shift your gaze to look upward or even try to close your eyes
  • Work toward a full Standing Split within the backbend, trying to straighten your lifted leg as much as possible
  • Practice flipping your grip and hold onto your back foot with one or both hands reaching up over your head.

Interested in learning how to flip your grip? Practice these 8 Yoga Poses to Help You Flip Your Grip

6. Extended Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana)

As if balancing on one leg isn’t hard enough, this posture kicks it up a notch requiring strength, flexibility, and a big dose of concentration.
How to practice Extended Hand-to-Big Toe Pose:

  • Find Mountain Pose with your feet either touching or hip-distance apart
  • Find your drishti by focusing your gaze on one still point on the floor
  • Bring your hands to your hips.
  • Lift your right leg hip level and grab your right big toe with your peace sign fingers
  • Begin to straighten your right leg forward away from your body, maintaining a tall spine and engaged core
  • Modify or intensify as you like, hold for five deep breaths, and then switch sides

 06 Extended Hand 
How to modify Extended Hand-to-Big Toe Pose:

  • Use a wall or stable surface to hold onto with one hand to stabilize your balance
  • Instead of holding your big toe, use a yoga strap around the ball of your foot
  • Instead of straightening your leg, you can keep the knee bent as much as needed

How to intensify Extended Hand-to-Big Toe Pose:

  • Try reaching your free hand skyward
  • Shift your gaze skyward or even try to close your eyes
  • Fold forward over your extended leg


7. Side Plank (Vasisthasana)

This balance pose has two points of contact with the floor (the feet and one hand), but that doesn’t make it any easier . . . Requiring considerable focus to stabilize and align, this pose is a true test of awareness and can help improve concentration.

How to practice Side Plank:

  • Find Plank Pose with your feet touching and shift your weight into your right hand
  • Find your drishti by focusing your gaze on one still point on the floor
  • Roll to the pinky side of your right foot and stack your left foot on top of it
  • Press the floor away from you and lift your hips as you reach your left arm skyward
  • Modify or intensify as you like, hold for five deep breaths, and repeat on side two

Need a refresher for your alignment in Plank Pose? Read How to Correctly Perform Plank Pose
 07 side plank 
How to modify Side Plank:

  • Instead of stacking your feet, drop your right knee to the mat
  • Bring your right forearm to the ground instead of your right hand, taking Forearm Side
  • Plank instead

How to intensify Side Plank:

  • Bring your left foot to you right thigh, making a Tree Pose shape with your legs
  • Bring peace sign fingers to your left big toe and extend your leg straight up toward the sky to find the full variation of the pose
  • Shift your gaze skyward or even try to close your eyes


8. Crow Pose (Bakasana)

This challenging yet accessible arm balance requires attention to many details of alignment within the body, forcing concentration and complete presence within the moment.
How to practice Crow Pose:

  • Start in a Forward Fold with your feet touching and bend your knees until your palms can comfortably touch the floor
  • Bring your palms shoulder-width apart and spread your fingers wide
  • Bend into your arms and rise to the balls of your feet as you create a shelf with your knees on your upper arms, bringing them in as close to your armpits as possible
  • Squeeze your legs into the midline
  • Find your drishti by focusing your gaze on one still point on the floor
  • Round your back and strongly engage your core as you lean your weight forward until your feet become light and start to lift from the floor
  • Draw your heels in toward your seat and press the floor away from you
  • Modify or intensify as you like and hold for five deep breaths

New to Crow Pose? Then this Crow Pose Tutorial Video is what you’re looking for!
 08 crow pose 
How to modify Crow Pose:

  • Place a yoga block in front of your face – it can act as a safety net or you can rest your forehead on it for added support
  • Keep your feet on the mat and practice lifting one toe off the mat at a time to get a feel for the balance aspect

How to intensify Crow Pose:

  • Straighten your arms by firmly pressing the floor away and lifting your hips high, finding Crane Pose
  • For an added balance challenge, try closing your eyes


9. Headstand (Salamba Sirsasana)

Turning upside down and balancing on your head is a true test of concentration and present moment awareness (the key to improving concentration!) since you need to steadily focus your attention fully on the task at hand.
How to practice Headstand:

  • From Table Top, bring your forearms to the floor and grab opposite elbows to make sure your arms are shoulder-width apart. Release your elbows and interlace your fingers
  • Plant the crown of your head between your arms and lengthen your neck. Your palms should create a basket for the back of your head
  • Lift your knees off the floor and walk your feet as close to your head as you can, working to stack your hips over your shoulders
  • Actively engage your core and draw your right knee in closely toward your chest
  • Without jumping, draw your left knee in closely toward your chest
  • Hugging both legs together, slowly extend them up toward the sky, pressing the floor away with your forearms
  • Modify or intensify as you like, hold for five deep breaths, and then rest in Child’s Pose

 09 headstand 
How to modify Headstand:

  • Use a wall behind you to stabilize your balance
  • Instead of lifting your feet off the floor, keep them on the ground and focus on engaging your core and pressing up out of your forearms

How to intensify Headstand:

  • You can keep take any arm and/or leg variations that you like (like an Eagle Leg wrap)
  • For an added balance challenge, try closing your eyes


10. Forearm Stand (Pincha Mayurasana)

Likely one of the most challenging of all balance postures, inverting and balancing solely on your forearms definitely requires intense concentration to be able to achieve.
How to practice Forearm Stand:

  • Start in Dolphin Pose (either with your forearms shoulder-width apart and pressing down into the floor or with your elbows shoulder-width apart and your palms pressing together) and lift your right leg skyward
  • Step your left foot about halfway up toward your hands and rise onto the ball of that foot
  • Find your drishti by focusing your gaze on one still point on the floor
  • Engage your core and lift your left leg off the floor, drawing your legs to meet directly aligned over your shoulders
  • Actively press the floor away from you with your forearms and send energy up through your feet, keeping your legs strong and active
  • Modify or intensify as you like, hold for five deep breaths, and then switch to kick up with the opposite leg

New to Forearm Stand? Practice These 4 Yoga Poses to Help You Prepare For Forearm Stand
 10 pincha 
How to modify Forearm Stand:

  • Use a wall behind you to stabilize your balance
  • Instead of kicking up, you can focus on engaging your core and stabilizing your arms simply by holding Dolphin Pose or One-Legged Dolphin Pose
  • Take little hops floating up just slightly off the floor (instead of fully bringing your legs and hips over your shoulders)

How to intensify Forearm Stand:

  • Try different leg variations


11. Concentration Bonus! Meditation

A final yoga-based method of cultivating more focus and improving concentration is through meditation. If you already have a steady meditation practice, awesome! And if not, no worries. Even sitting quietly in Lotus Pose or cross-legged and focusing on your breath is an excellent way to increase mental clarity and focus.

You can learn all about the centering benefits of meditation by reading about the Important Benefits of Meditation on the Brain

The Full Benefits of Practicing Yoga to Increase Concentration

Finding balance in our yoga practice symbolically allows us to find balance in our daily lives. When we are able to focus and concentrate on the mat, that can equate to us being able to focus and concentrate off the mat as well.

The next time you find yourself unable to concentrate, I invite you to practice some or all of the poses above to bring yourself back into the present moment, allowing your focus and concentration to improve and become a greater part of your daily life.

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Find Natural PMS Relief With These 4 Yoga Poses

The cramps, bloating, mood swings and cravings . . . typically not our favorite time of the month, but we don’t need to suffer either. Our periods are actually a reflection of the amazing creation that is the woman’s body. But if we are so miserable from PMS, it is very difficult to rejoice in our womanhood.
We do not have to stay away from the yoga mat during our cycle – we just need to alter it. Treat your body with more patience, love and kindness in the form of a Restorative Yoga practice.

Try These 4 Yoga Poses to Relieve PMS:

Choose poses that allow you to relax, take the pressure off your abdomen, and aid your body in having a healthy period.
Hey Goddesses! For more information about your yoga practice and how it can help you have a healthier period, read this.

1. Reclined Bound Angle Pose

This restorative pose gently stretches your hips and spine and helps relieve tension in the pelvis, making it a great pose to relieve menstrual cramps and PMS.
How to Practice Reclined Bound Angle Pose:

  • Lie on your back
  • Bring the soles of your feet together and allow your knees to open, like Butterfly Pose
  • If your hips are tight, place a yoga block under each knee
  • For an even more restorative posture, lie back on a bolster
  • Hold and breathe for 3-5 minutes


2. Legs Up the Wall Pose

Legs Up the Wall Pose is said to be one of the most relaxing and rejuvenating yoga poses. It helps to relieve headaches, tightness, and anxiety, as well as lower blood pressure and naturally relieve PMS cramping.
 legs up the wall 
How to Practice Legs Up the Wall Pose:

  • Scootch yourself as close to a wall as possible, with your right hip touching the wall
  • Bring your fingertips behind you for support as you lean back and simultaneously swing your legs up the wall and lie down
  • The goal is to keep your seat as close to the wall as possible
  • Relax your legs
  • Hold and breathe for 3-5 minutes



3. Downward Facing Dog

Downward Facing Dog allows you to gently stretch your entire body, which can feel amazing when everything feels tight and cramped. A gentle inversion, this pose also helps to calm your mind and relax your body.
 downward facing dog 
How to Practice Downward Facing Dog:

  • Start in a Tabletop Pose
  • Walk your palms up slightly, and spread your fingers wide
  • On an inhale, tuck your toes and lift your hips toward the sky
  • Keep length in your spine and imagine making an inverted “V” shape
  • Hold for 5-7 deep breaths


4. Apanasana

This pose works wonders to relieve menstrual cramps! By hugging your knees into your chest, you gently massage and put pressure on your lower abdominals. It also helps to stretch and relieve pain in your lower back.
How to Practice Apanasana:

  • Lie on your back
  • Hug your knees to your chest
  • Relax your head, neck, and shoulders
  • Keep your tailbone moving towards the mat
  • Option to rock gently from side to side
  • Hold and breathe for 3-5 minutes


The Takeaway

Menstrual cramps are a real bummer, and they can make us forget about how amazing it is to be a woman. Next time you’re in need of natural PMS relief, take a few moments for yourself to turn to these restorative yoga poses. You’ll be grateful you did!

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