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Your Menstrual Cycle & Yoga Practice

Your Menstrual Cycle & Yoga Practice

By Yoga AsanaNo Comments

Yoga has many aspects, interpretations, and meanings. This can vary based on lineage, origin location, and style. However, all types of yoga share the common basic understanding that it is a practice which brings together the layers of oneself (physical, mental, emotional, spiritual) in order to achieve self-realization.

Masculine and Feminine Nature within the Yoga Practice

While yoga began as a male-dominated practice, it is one which actually intends to combine both masculine and feminine qualities. Generally speaking, part of the yoga practice is showing up consistently and diligently through will-power and discipline which are of masculine characterization. Another part of yoga is the journey of developing intuition, gaining self-awareness, and looking inward which are of feminine characterization.

While the yoga practice has emphasized masculine and feminine, solar power and lunar power, yang and yin…societies all over the world have largely focused on the development of masculine traits. “More pain, more gain.” “Hard work always pays off.” “Consistent hard work leads to success.”

Embracing Your Feminine Nature

As explained in the book “In the FLO” by Alisa Vitti It has been commonly ingrained in us that the more we work and the harder we work day in and day out the more benefits that we will reap. We’ve been programmed towards the circadian 24-hour clock with the wake, work, eat, sleep, repeat routine. But did you know that this 24-hour clock is based on a man’s physiology? Yup, this is actually how men work best due to their hormonal clock, which throughout the month typically does not have much variation.

Women are much different. Women do have a 24 hour clock, but we also have a second clock lasting on average 28 days (the range is typically 23-35 days) and this is called an infradian clock. It has four different phases all of which have different physiological processes that affect not only the reproductive and menstrual processes, but also processes which affect the nervous system, immune system, metabolic system, gastroenterological system, and the endocrine system. It’s tuning into the infradian clock where the magic of living in-sync with our cycle begins to take place.

The Four Phases of the Menstrual Cycle

  1. Follicular Phase – hormones rise throughout this phase following the monthly bleed in order to mature the eggs in the ovaries in preparation for a potential pregnancy. This phase is associated with spring and new beginnings.
  2. Ovulatory Phase – the hormones estrogen, luteinizing hormone (LH), and testosterone all rise to release a mature egg into the fallopian tube and then the prepped endometrium. This phase is associated with summer and growth.
  3. Luteal Phase – the hormone progesterone rises to signal the body to maintain the thickening of the uterine lining (initiated by estrogen) to be ready for a fertilized embryo. If fertilization does not take place, the follicle from which the matured egg was released is reabsorbed back into the body and hormones estrogen, progesterone, and testosterone all fall to their lowest levels after peaking in the first half of the cycle. This is generally where PMS symptoms are experienced, which are the result of imbalanced hormones. This phase is associated with fall and harvesting.
  4. Menstrual Phase – as the corpus luteum (the follicle from which the matured egg came from) is reabsorbed back into the body, progesterone levels drop which signals the shedding of the uterine lining which is the monthly bleed, or one’s period. This phase is associated with winter and rest and reflection.

Symptoms From Being Out-Of-Sync with Mother Nature

As you may already be able to infer, this beautiful monthly cycle has a large effect on the way a woman shows up in her everyday life. To expect anyone, but especially a woman, to show up the same day in and day out is not only out of line but can actually do damage to a woman’s entire system.

To live out of sync with the monthly cycle does no good for a woman and the people around her as it can lead to:

  • Brain fog
  • Mood swings
  • Irritability
  • Depression
  • Trouble concentrating
  • Fatigue
  • Cramps
  • Bloating
  • Irregular periods
  • Anxiety
  • Dampened immune system functioning
  • Infertility
  • Low libido
  • Weight gain
  • Inability to reach fitness goals

…basically all recognized PMS symptoms and more.

The Magic of Living In-Sync with Mother Nature

However, to live in sync with the monthly cycle allows a woman to live an empowered life by embracing this natural gift and fully accepting womanhood and all the powers it has to offer.

This includes but is not limited to:

  • Increased energy capacity
  • Increased synchronous experiences
  • Confidence and empowerment within your body and life
  • Feeling safe and grounded in your own body
  • Time management skills
  • Decreased stress levels
  • Increased productivity
  • Increased creativity
  • Effortless weight management
  • Fulfillment and purposeful living
  • Alignment within yourself and your choices

…basically all things that we think we get from working non-stop but can actually achieve by doing less.

When it comes to your yoga practice, according to your cycle, this would mean practicing different types of yoga during different parts of the month. For some, this may be exciting, “Cool, I get to try new classes and I have guidelines for when to do it?!” For some this may feel scary, “Does this mean I can’t go to my favorite power yoga class every week?!” This does mean you’ll have the guidelines to try out new classes, but it does not mean you cannot attend your favorite power yoga classes each week (although there may be some weeks you opt out of the extra chaturangas). The hope is that this information will empower you to make decisions that are truly honoring your body, which can do wonders for yourself that you may not even be aware of.

The Four Phases and Yoga Practice Recommendations

Below is an explanation of the four phases in conjunction with how you might tend to your practice. Keep in mind, these are just guidelines which are meant to help you tune in to nature’s gift of your goddess cycle. You are ultimately the one in charge to make the decisions that are best for you, but it is recommended that if you participate in a practice that opposes where you are naturally, to pay close attention to how you feel during and after.

Follicular Phase

13-14 Days
Spring

When your hormones are on the rise, so is your energy. This is a great time to nourish your body with some higher intensity workouts and classes. Go to your power yoga classes, fusion yoga/strength classes, and/or higher intensity hot yoga classes. This is a great time to try new things, so if there’s a studio, class, or teacher you’ve had your eye on but haven’t gotten around to attending yet…this is the time within your cycle to go for it!

Recommended Practices: vinyasa yoga, ashtanga yoga, power yoga, hot yoga, fusion classes.

Ovulatory Phase

3-4 Days
Summer

Hormones are not only on the rise but at their peak during this phase. You’ll have a lot of energy so this is an ideal time to continue with your higher intensity classes. Testosterone is also at its peak during this time, so take advantage of your muscle building capabilities and plan to hit some strength training classes or workouts in tandem with your other yoga classes. Your beautiful energy will contribute to you feeling like a social butterfly, so this is an ideal time to participate in classes or workshops which offer for you to be more social.

Recommended Practices: vinyasa yoga, ashtanga yoga, power yoga, hot yoga, fusion classes, strength training.

Luteal Phase

12-14 Days
Fall

During the first half of this phase, your hormones and therefore your energy, will still be relatively high. Always check in with how you are feeling as throughout this phase is a good time to begin lowering your intensity levels. Again, this might mean that you’re still attending your weekly power yoga classes but you might make different choices with how you show up in those classes (it’s okay to do less). Slower paced classes focused on alignment and holding postures for a longer amount of time might be ideal, as well as slower strength training sessions. It’s still a good time to take advantage of muscle building capabilities! In the second half of the luteal phase, your energy will begin to diminish as all three reproductive hormones begin to lower. Keep checking in with how you’re feeling and don’t feel the need to push it as this is a good time to really slow down and lower your intensity levels. Your body is already going through a lot, so if you do too much your body’s systems may go into overdrive and fatigue. Consider Iyengar yoga, hatha yoga, restorative yoga, and yin yoga during this time of the month. You might also consider taking days off of physically active yoga and focus exclusively on pranayama and meditation.

Recommended Practices: Iyengar yoga, hatha yoga, restorative yoga, yin yoga, meditation, pranayama.

Menstrual Phase

2-7 Days
Winter

Your hormone levels and therefore your energy is at their lowest points as you progress through your monthly bleed. This is the time of the month to turn towards restorative and restful practices as anything too high intensity will be too much effort on the bodily systems. There is no need to push it or do too much during this phase and it’s best to be highly intuitive about your body and your physical activity. As in the second half of your luteal phase, you might even consider skipping days in lieu of taking it easy to go for a walk, or focusing exclusively on meditation or pranayama.*

Recommended Practices: restorative yoga, yin yoga, walking meditation, sitting/lying down meditation, pranayama.

*It might happen where something higher intensity falls on a day when you are in the second half of your cycle. Think about a yoga teacher training day where everyone is practice teaching that day or an arm balancing workshop that you’ve been dying to take — If this is the case, that is A-OK. You don’t need to cancel any plans if you don’t want to, but you might do some extra planning before and after the event to ensure you are giving yourself some extra TLC.

8 Yoga Poses to Help Ease Period Pain

You Are in the Driver’s Seat!

As mentioned previously, you are the one in the driver’s seat so you make the decisions which are best for you. But if you’ve never considered your monthly cycle and you’ve found yourself questioning why sometimes you feel like superwoman and sometimes you feel quite the opposite for no apparent reason, it could be time to look within. Women are armed with an amazing and magnificent process which is literally geared towards creating life. And there’s nothing we have to do to kickstart this process. It happens naturally, just as the seasons come and go, the earth spins, and leaves fall. All we have to do is observe and build our levels of self-awareness so that we can live in tune with mother nature and reap all the outstanding benefits.

Keep learning about YOU.

Don’t stop here! If you found this information engaging and informative the book “In the Flo” by Alisa Vitti is absolutely recommended. You can continue to gain more knowledge about how to tailor your lifestyle, diet, and exercise to heal your hormones and experience work, motherhood, relationships, and all aspects of life in an aligned, intuitive, and natural fashion.

Hormone Reference Guide

Cortisol – the body’s main stress hormone, cortisol is released from the adrenal glands and is controlled by the HPA (Hypothalamic-Pituitary-Adrenal) Axis, which is essentially a series of steps your body takes in response to stress. A little stress is normal, but unregulated chronic stress can lead to a myriad of issues on all systems of the body.

Estrogen – mostly produced by the ovaries and is the main hormone involved in thickening the uterine lining to prepare for a potential pregnancy. Estrogen also plays a major role in many protective processes involving brain health, immunity, gut health, and nervous system regulation.

Insulin – secreted by the pancreas; insulin breaks down glucose from carbohydrates in the bloodstream so the glucose can be used for energy; insulin is vital to regulate blood-sugar levels in the body.

Luteinizing Hormone (LH) – released by the pituitary gland in the brain as a signal to release a mature egg from a follicle into a fallopian tube.

Progesterone – progesterone levels rise during ovulation and are responsible for controlling and maintaining the thickening of the uterine lining. It is also involved in promoting relaxation, quality sleep, and enhanced moods.

Testosterone – Produced in the ovaries and adrenal glands, testosterone surges slightly during and immediately after ovulation. It increases sex drive during the time you are most likely to get pregnant.

Resources:

Vitti, A. (2020) In The FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. New York, NY. HarperCollins Publishers.

Women’s Health — Menstrual Cycle: What’s normal, what’s not

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How Yoga Retreats Empower Women

By YogaNo Comments

How Yoga Retreats Empower Women and Girls Across the Globe

I led my first yoga retreat in 2013 and I dove right into the experience without any expectations, education, or advice on how to actually go about leading and guiding. It was a beautiful and scary experience all at once! As a women yoga teacher, I’ve always had the option to be my own boss if I chose to and I also always had the opportunities and resources to step into the role of a leader, teacher, educator, coach, and lots of other roles that historically were reserved for men.

Leading a yoga retreat is something that requires organization, leadership skills, a business mindset, an understanding of yoga philosophy, and the ability to find a balance between work, holding space, and self care. It’s always been such an empowering experience for me because I’ve always had to step into my best self and bring all of the teachings of yoga into practice.

The yoga practice itself is something that is known globally and it has the ability to transcend most cultures, and languages. It offers more than just physical benefits; it is a pathway to mental clarity, emotional balance, and spiritual growth.

The yoga practice has been life changing for me and I don’t know what I’d do without it. Yoga retreats have always been a beautiful opportunity to help participants immerse themselves in the teachings because the entire experience is focused around yoga and infusing that into the day to day experience. It wasn’t until I began working with a non profit organization that I realized that the yoga retreat business model also had the power to serve as a catalyst for empowerment, education, and global awareness.

A yoga class during a yoga retreat

A group of yogis during class on a yoga retreat

Women Leading Yoga Retreats Empowers Women

Anytime a woman steps into the role of a leader, it’s empowerment in its truest sense. This leadership is not just about guiding yoga classes, but also about creating a space where people can support each other, share experiences, and grow together. Holding space requires a great deal of self realization and managing the issues that often arise whenever people are gathered together as a group in an unfamiliar environment. Retreat leaders often have to manage logistical travel issues, any kind of discomfort participants have, and turn any problems into learning experiences.

Yoga retreats usually offer a break from the predictability of daily life, opening doors to experiences that encourage personal growth and self-awareness. Of course there are yoga classes, but the experience is also about connecting deeply with oneself and with a community of like-minded individuals. One of my favorite things to witness is how the dynamic of the group shifts from the beginning of the retreat to the end. People often start off as strangers and then end up being a part of each other’s lifelong memories and sometimes even become lifelong friends. I always have always loved seeing whoever I co-lead the retreat with step into their own power and purpose as a facilitator and leader while they also support me in doing so myself. It may be obvious that retreats have an impact on its participants and the people who host them, but they also have a very deep impact on the people of the countries visited.

Empowering Women & Girls in Different Countries

When you travel to another country, it’s certainly a personal experience that’s education and enriching. However, did you ever think about the impact you have on the locals you meet while you’re there and how it’s also an experience for them? I began working with a non profit called Souljourn Yoga in 2017 whose mission is to raise awareness and funds for girls’ education around the world. I got to host retreats in Peru, Morocco, and Cambodia. Souljourn Yoga partners with a non-profit organization in each country that helps provide schools, dorms, and support for girls who otherwise wouldn’t have ways to access an education.

Jordan Ashley of Souljorn Yoga sitting in a hanging chair, journaling about yoga retreats

Jordan Ashley of Souljorn Yoga, leading retreats to empower women

When participants attend a Souljourn Yoga retreat, a portion of their retreat payment is always donated to the non-profit organization in the county visited. Participants spend time going to visit the non profit organization, which is usually a dorm or a school that’s working to educate the girls of that area. Everyone also has the opportunity to meet the girls and the girls educate retreat participants on their culture. This creates a bond and a connection, which is so important in the yogic teachings and the practices!

Why Educate Girls?

Despite progress in recent years, millions of girls around the world remain out of school. According to UNESCO, approximately 132 million girls worldwide are out of school, including 34.3 million of primary school age, 30 million of lower-secondary school age, and 67.4 million of upper-secondary school age. The reasons behind this staggering number are difficult to elaborate on because they’re dependent on the unique circumstances from country to country. Some reasons include poverty, cultural norms and practices, violence, and inadequate infrastructure.

In many parts of the world, girls are disproportionately affected by barriers to education, such as early marriage, gender-based violence, and the burden of household chores. This lack of access to education not only affects the girls’ personal development and opportunities but also has broader implications for their families, communities, and countries’ economies.

It’s proven that when a girl is educated or taught a trade or skill, she is less likely to remain in poverty and is also more likely to help her family and also her community. All of these facts are something I was blind to until I began to travel the world and meet locals. Yoga retreats really do have the power to open the eyes of participants and to also open up an opportunity to be a way to encourage connections and offer ways to educate and support everyone involved.

Yoga Retreats Supporting Girls’ Education

Organizations like Souljourn Yoga Foundation demonstrate how yoga can be a powerful tool for social change. By creating yoga retreats that raise awareness and funds for girls’ education, participants have a deeper understanding of global issues affecting women and girls. These retreats offer more than just a travel experience; they are an immersion into different cultures and communities, where participants engage in meaningful exchanges and learn about the challenges and triumphs of girls’ education around the world.

Such retreats underscore the importance of the concept of seva, or selfless service, in the practice of yoga. Participants are not just passive tourists but active contributors to the communities they visit. The vehicle of the yoga retreat presents the opportunity to connect with local women and girls, learning about their lives, aspirations, and the obstacles they face in pursuing education. This connection fosters empathy, understanding, and a shared commitment to supporting education as a means of empowerment.

Empowering Women Through Yoga

A row of yogis jumping in the air with their arms up on a yoga retreat in another country

Yoga retreats are a great way for women to bond, explore deeper yoga & meditation together and find their voices!

Yoga retreat participants inevitably learn that yoga is not just a physical practice but also a philosophy of unity, balance, and connection. They may explore how yoga can be used for personal growth, healing, and as a medium for social impact. The retreat leader always has the opportunity to grow and learn and the people of the retreat location may also be presented with that some opportunity.

Overall, yoga retreats are much more than wellness getaways. They are a profound journey into self-discovery, global awareness, and active contribution to social change. When women lead these retreats, they set powerful examples of leadership and advocacy, inspiring participants and communities worldwide. Yoga retreats that focus on empowering women and supporting girls’ education have taught me how through the practice of yoga, participants connect across cultures and continents, learning about the challenges facing girls’ education and the power of collective action.

By participating in these retreats, participants open themselves to the possibilities of transformation, not only within themselves but also in the lives of girls and women around the world. In this shared journey, yoga becomes a bridge to empowerment, understanding, and lasting change.

The Statistics

The statistics mentioned regarding the number of girls out of school worldwide are based on reports and data available from UNESCO, specifically their work on global education and gender equality in education.

UNESCO regularly publishes reports and updates on education statistics, including the number of children and adolescents out of school, gender disparities in education, and the factors contributing to these disparities. These reports are compiled from global education data and are aimed at monitoring progress towards the Sustainable Development Goals (SDGs), particularly SDG 4, which focuses on inclusive and equitable quality education for all.

For the most accurate and up-to-date information on girls’ education and out-of-school children, you can refer to the following sources directly:

  • UNESCO Institute for Statistics (UIS): The UIS website provides a wealth of data and reports on global education statistics, including gender disparities and the number of out-of-school children and adolescents. The UIS database is a primary source for global education data.
  • Global Education Monitoring Report: Published by UNESCO, the Global Education Monitoring (GEM) Report provides in-depth analysis of progress towards education targets in the Sustainable Development Goals. It covers issues related to gender equality and the factors preventing girls from accessing education.

Lisa Bermudez (yoga and Ayurveda teacher) headshot Written by Lisa Bermudez, Ayurveda and Yoga Teacher 

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Women in Yoga

By YogaNo Comments

When I was in my 200 hour yoga teacher training, I remember being so excited to learn about the history of yoga and to discover how the practice made its way from India to the West. I was intrigued over the physical practice, the history, and how such ancient teachings were able to stay alive and live on. I didn’t have any assumptions or expectations about yoga history and I was very open to learning about the lineage of teachers.

Throughout my 200 hour teacher training, I started to become familiar with the names of Swami Vivekananda, B.K.S. Iyengar, Krishnamacharya, and Pattabhi Jois. All of these teachers were important and influential in making the yoga practice as accessible as it is today. I went on to also learn about the stories of certain gods and about the lives of different swamis. I was inspired, but I also eventually had to ask the question: What about the women?

As a yoga practitioner in New York City, I was used to taking classes from mostly women teachers. Whenever I’d walk into a yoga studio, the students were mostly women. Yoga classes and yoga teacher trainings were mostly taught by women and were attended by a lot of women, so I was very surprised that the history of yoga didn’t include more female teachers and influencers.

Women in Yoga Have Always Been There

I didn’t ask too many questions about women in yoga during my 200 hour teacher training, and I honestly didn’t do a ton of research to find out how they were a part of yoga history. I’d taken enough history classes in school to realize that social norms and gender roles often kept women out of the history lessons that we still learn today. I assumed that due to predominantly patriarchal cultures and domestic roles, women were left out of the narrative.

After I completed my 200 hour yoga teacher training, I began teaching almost immediately and I couldn’t help but notice how the majority of my colleagues were women. My desire to learn more about women in yoga grew and grew, so I began to read more yogic books by women authors. I dove into learning about the goddesses in Hindu culture, I became certified in prenatal yoga, and I began attending women’s workshops. I embraced the fact that I was a woman, surrounded by lots of other women, in a tradition that had perhaps been populated by only men.

As I continued to study more yoga philosophy, obtain more certifications, and deepen my own practice, I found myself getting frustrated and angry over how historically it seemed men pioneered the yoga movement, yet the women must have always been there.

Women in History

We know there are many, many important and influential women throughout the history of this world, but we also know that in many parts of the world, women’s’ roles were mainly domestic. A woman’s voice wasn’t always heard and things like an education or having a yoga practice were traditionally reserved for men. Thank goodness times have been changing, but that doesn’t excuse the silence that I often felt when it came to women in yoga.

If you really start to look into it, throughout both yoga philosophy and the evolution of the physical yoga asana practice, powerful and incredibly significant women have been the pioneers of sharing the knowledge and the practices we have today. I do believe we are moving in the direction of elevating the voices of women, acknowledging their stories, and recording them into what will become history books of the future.

Women in Yoga

I can personally get really worked up when I think about how the voices of women were silenced for so long, but I have a lot of hope for the future. It’s a powerful experience to be able to practice yoga and work in a woman dominated industry. I believe this is a huge step for women and we have a very bright future ahead.

Important Women in Yoga:

Draupadi

Draupadi is the princess in the great Indian epic, The Mahabharata. She is born from fire, and emerges as a powerful figure, defying the social norms of her time by marrying five brothers, showcasing her independence. Draupadi stands her ground whenever she is challenged, especially during a moment in court when she’s publicly humiliated, yet divinely protected, which highlights her dignity and the idea that righteousness prevails. Her courage to speak against injustice, even in a room full of powerful men, marks her as a beacon of truth and resilience. Her legacy is a timeless reminder that true strength comes from within, empowering generations of women to claim their rightful place in the world.

Indra Devi

Indra Devi was born in 1899 in Russia. She was so dedicated to her yoga practice that she traveled to India and convinced Krishnamacharya to be her teacher, even though he had never taught a woman before. She became one of the first recorded Western women to study yoga and then took it a step further by bringing it back to the West. Indra Devi broke barriers and showed that women could be leaders in fields that were dominated by men. She made a huge impact on how yoga is practiced all over the world today, making it more inclusive and accessible to people of all genders and backgrounds.

Pema ChĂśdrĂśn

Pema ChĂśdrĂśn was born as Deirdre Blomfield-Brown in 1936, in New York City. She decided to dive deep into learning about Buddhism and eventually became the first American woman to become a fully ordained Buddhist nun in the Tibetan tradition. Pema ChĂśdrĂśn has written many books on meditation and teachings on how to deal with rough times, how to be kinder to oneself and others, and how to find peace in difficult situations. She’s teaches ways to navigate life’s ups and downs with a calm and kind heart. She’s a role model not just for women, but for all yogis and all humans.

Geeta Iyengar

Geeta Iyengar was born in India in 1944, and she started practicing yoga as a young girl as a way to manage health issues. She wrote the groundbreaking book called “Yoga: A Gem for Women,” where she talks about how yoga can be tailored specifically for women’s bodies and health issues, from adolescence to adulthood and beyond. Geeta Iyengar’s legacy is massive. She made yoga more accessible and relevant for women everywhere and is one of the women who broke through the male-dominated world of yoga, proving that women have a unique and powerful voice in this ancient practice.

The Legacy of Women in Yoga

Women have been instrumental in emphasizing the importance of accessibility, inclusivity, and the therapeutic aspects of yoga. Women introduced a more holistic approach, integrating mind, body, and spirit in a way that made yoga more appealing to a broader audience. The journey of women in yoga is a testament to the resilience, innovation, and deep understanding of yoga’s transformative power. Women’s contributions have not only enriched the practice but have also ensured its relevance and accessibility for future generations. As yoga continues to evolve, the legacy of pioneering women will surely continue to influence its path, making it an inclusive practice that transcends gender, age, and cultural barriers.

Recommended Reading on Women in Yoga:

As a woman myself, I’m always inspired by the stories of other women and how they broke through certain social norms in order to live out their life’s purpose. As the years go on, I have personally found more and more information on women in yoga history and there has also been such a powerful wave of offerings for women by women.
references, and suggested reading:

The Top 8 Prenatal Yoga Poses for a Healthy Pregnancy

By Yoga, Yoga Asana

Pregnancy is a time of immense change, growth, and anticipation. As your body embarks on the incredible journey of creating life, prenatal yoga can be a gentle yet powerful way to stay active, alleviate discomfort, and prepare both your body and mind for childbirth. Incorporating yoga into your prenatal care can improve sleep, reduce stress and anxiety, increase the strength and flexibility of the muscles needed for childbirth, and decrease lower back pain, nausea, and headaches. Here, we explore eight popular prenatal yoga poses that are celebrated for their benefits during pregnancy. Remember to consult with your healthcare provider before starting any new exercise routine during pregnancy.

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Pregnant woman in all black on a black yoga mat in cat pose

Cat Pose

Pregnant woman in all black on a black yoga mat in cow pose

Cow Pose

This gentle flow between two poses helps to warm up the spine and relieve back tension by encouraging flexibility in the back.

How to Do It:

  1. Start on your hands and knees in a tabletop position, ensuring your wrists are under your shoulders and your knees are under your hips.
  2. As you inhale, arch your back, tilting your tailbone and chin upwards (Cow Pose).
  3. As you exhale, round your back, tucking your chin to your chest, and drawing your belly in (Cat Pose).
  4. Continue flowing between these two poses for several breaths.

2. Seated Side Bend (Parsva Sukhasana)

Pregnant woman in all black on a black yoga mat in a seated side bend

Seated Side Bend

Seated side bend stretches the torso and spine, providing a gentle stretch that is especially beneficial for relieving the tightness in the upper body.

How to Do It:

  1. Sit comfortably with your legs crossed.
  2. Place your left hand on the floor beside you, inhale, and extend your right arm over your head, bending towards the left.
  3. Keep your right buttock on the floor to ensure a gentle stretch along your right side. Hold for a few breaths, then switch sides.

3. Supported Pigeon (Salamba Eka Pada Rajakapotasana)

Pregnant woman in supported pigeon pose using blocks underneath her forearms and a bolster underneath her hips

Supported Pigeon

An excellent pose to help still the mind, Supported Pigeon helps to relax the body and ease lower back tension.

How to Do It:

  1. Lay a bolster across the center of your mat.
  2. Bring one knee forward over the bolster.
  3. Support your forearms by placing blocks underneath them.
  4. Stretch the opposite leg out behind you.

4. Warrior II (Virabhadrasana II)

Pregnant yogi in Warrior II pose on a black yoga mat

Warrior II

Warrior II is a standing pose that strengthens the legs and arms, improves concentration, and increases stamina.

How to Do It:

Stand with your feet wide apart, extending your arms parallel to the floor.
Turn your right foot out 90 degrees and your left foot in slightly.
Bend your right knee, ensuring it’s directly over your right ankle.
Gaze out over your right hand. Hold for several breaths, then switch sides.

5. Triangle Pose (Trikonasana)

Pregnant yogi in triangle pose using 2 blocks to prop up her lower hand (instead of grabbing the shin or ankle)

Triangle Pose with 2 Blocks (instead of grabbing the shin or ankle)

Triangle Pose stretches and strengthens the thighs, knees, and ankles while also stretching the hips, groin, hamstrings, and calves; shoulders, chest, and spine.

How to Do It:

  1. From Warrior II, straighten your front leg.
  2. Extend your torso to the right, then tilt from the hip joint, reaching your right hand down to your ankle, a yoga block, or the floor.
  3. Extend your left arm toward the ceiling. Turn your gaze upward, if comfortable. Hold for several breaths, then switch sides.

6. Downward Facing Dog (Adho Mukha Svanasana)

Pregnant Yogi in Downward Facing Dog

Downward Facing Dog

A classic – this pose will help empower your pregnant students to be ready for a any vinyasa class.

How to Do It:

  1. Start in a table-top position (wrists under shoulders, knees under hips).
  2. Send your hands forward one palm print in front of where they are.
  3. Send your legs straight back.
  4. Tucks your toes under.
  5. Send your hips up & back (bring a bend to the knees if this feels more accessible).

7. Pigeon Pose (Eka Pada Rajakapotasana)

Pregnant yogi in pigeon pose

Pigeon Pose (with only a bolster – option to remove the bolster)

This pose is excellent for opening up the hips and relieving sciatic pain, which is common in pregnancy.

How to Do It:

  1. Start in a tabletop position.
  2. Bring your right knee forward towards your right hand and allow your right foot to come towards the left hand.
  3. Slide your left leg back, keeping the leg straight, and lower your hips toward the floor.
  4. Stay upright or fold forward over your right leg. Hold for several breaths, then switch sides.

8. Bound Angle Pose (Baddha Konasana)

Pregnant yogi in Supta Baddha Konasana (reclined bound angle pose)

Bound Angle Pose with the Support of a Rolled Blanket, 2 Blocks, and a Bolster

Bound Angle Pose helps open the hips and groin and can be very soothing for lower back discomfort.

How to Do It:

  1. Sit with your spine straight and legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together, letting your knees drop to the sides.
  3. Hold your feet or ankles and gently hinge forward from your hips, if comfortable.

Safety Tips for Prenatal Yoga

  • Listen to Your Body: Avoid any poses that cause discomfort or pain.
  • Stay Hydrated: Drink plenty of water before, during, and after practicing yoga.
  • Use Props: Yoga blocks, blankets, and bolsters can provide extra support and comfort.
  • Avoid Overstretching: Relaxin, a hormone produced during pregnancy, increases flexibility but can also lead to over-stretching and injury.
  • Avoid Lying Flat on Your Back: Especially after the first trimester, as this can reduce blood flow to the uterus.

Prenatal yoga is not just about maintaining fitness; it’s a tool for nurturing your body and connecting with your baby during this transformative time. By practicing these eight prenatal yoga poses, you’re taking a step towards a healthier, more comfortable pregnancy, and potentially a smoother childbirth. Always remember to check with your healthcare provider before beginning any new exercise regimen during pregnancy.

Prenatal Yoga: The Ultimate Guide

By Yoga Asana

There are a lot of misconceptions when it comes to prenatal yoga. Mostly due to the variability of the methodology in which it is taught. I have made a clear choice when I began teaching prenatal yoga to always offer a fully rounded yoga class to my students, meaning, I like my prenatal classes to resemble a typical vinyasa class as closely as possible… with proper modifications and adjustments of course!

There is a time and a place for modifications and adjustments but those should not feel like a dilution of the yoga practice itself but rather a way in which the student can still show up on their mat, take what they need and leave what they don’t under the guidance from a teacher. In this article, we’ll dive into how I structure a full, well-rounded prenatal class as well as important things to pay attention to when guiding pregnant people in a yoga class.

Prenatal Yoga Class Structure

We always start class with a circle time during which everyone is invited to share their name, how far along they are and special requests for the class. This is the biggest difference between my regular classes and my prenatal classes. I do not come prepared with a sequence but rather build one on the spot stemming from what I hear in the room. This allows students to feel in charge of their practice rather than the yoga room being yet another place where they feel like they must be told what they can and cannot do.

After circle time, we center ourselves, while being supported by bolsters and I tell students to “let the mind arrive where your body is.” This is especially important for a pregnant student. There needs to be a clear bridge between where they came from and the fact that they made it to class. This short 5 minute section will greatly enhance their practice. They can then take that off the mat and use the breathing or meditation prompts after a busy day at work when they get home or when they move from laboring at home to when they arrive at their birthplace.

The rest of the class really feels like a well rounded vinyasa class. A clear warm-up to connect the body that they have to work with today to the mat, a variation on Sun Salutation to connect the body to the breath. We then follow by 2 or 3 rounds of standing poses, a peak pose, a cool down and Savasana!

The Objective of a Prenatal Yoga Class

Similarly to any yoga class, the goal at the end is to leave in a State of Yoga, which is the union of the mind, body & soul: Where the mind is quiet, a little more spacious than before, and the body’s aches and pains are no longer an obstacle to living life.

3 takeaways of a successful prenatal yoga class:

  1. Students feel empowered & heard
  2. When they leave class, they feel like their needs or requests were met
  3. They feel they moved their body in a safe & nurturing way, which reconnected them with a sense of normalcy

The ultimate goal of a prenatal yoga class is to build week after week a deeper connection to the ever-changing body. It’s like having a weekly call with your best friend – Catching up one time a week for an hour is much more manageable than trying to fit a full month recap in one chat!

Building a Prenatal Yoga Community

When they say it takes a village to raise a child, they aren’t kidding. As a young expat mom I knew no one with children. It is through prenatal yoga and childbirth education classes that I met and built my village. When you meet through yoga you are friends for life because you already know you have one thing in common, which is great!

I have lost count of the number of folks that start having side conversations during circle time in my class, when they find out they either have the same care provider or a similar annoying pregnancy symptom or live in the same building (yes – that happened!!!)

Community means support. It means that instead of having to read the entire book, you can split the task with other parents, each one reads a chapter and then you meet and discuss what you learned. It’s sharing the load and stress of the newborn and toddler stages with someone other than your partner. It’s sharing what trick worked to help soothe teething rashes and which toys to pack in a long airplane ride.

Life as a parent is busy, infancy and toddlerhood will be the only times you get to pick your kid’s friends! Do you know how nice it is to hangout with a family and have real adult conversations while the children entertain themselves?!
Highly recommend it!

The Benefits of Prenatal Yoga

A recent study was just published by Meta Analysis about the effects of prenatal yoga on perinatal mental health. While we know the enormous benefits on labor, birth, and revering when the expecting parent keeps a steady workout and movement routine, it’s hard to study mental health. This study is a great start to understanding the true benefits of Yoga Practices as a whole, not just the movement part.

Some highlight of the study include, “prenatal yoga bases interventions are considered as safe and harmless [11, 12] and seem to be more effective that other physical activity such as walking or standard prenatal exercise,” and “most meta- analysis (93%) underlined the importance of practicing prenatal yoga based interventions in comparison to different controlled interventions to improved mental health during pregnancy, concretely, anxiety, depression, and stress symptoms.”

Prenatal Yoga at Different stages of Pregnancy:

It would be pretty difficult from a scheduling standpoint to split a prenatal yoga class students into trimesters. In my opinion there would not be any benefits to splitting groups either. The entire class is merely an invitation to movement and inquiry about one’s feelings on a particular day. There are no rigid guidelines on the teacher’s part and everyone is invited to move at their own pace. I always offer modifications and adjustments so that everyone in the class, regardless of how far along they are, can have a good experience in class and get what they need.

I firmly believe that there is a huge benefit for someone newly pregnant coming to class and seeing a fellow parent reaching their due date. Similarly it is reassuring for someone very very pregnant to be in the same room, practicing at the same time as someone newly postpartum.

While needs vary depending on how much baby there is in front of you, I believe that through practice you acquire a knowledge of your body in space that allows you to move in a way that feels good at that moment. That knowledge will only grow the more a student comes to class and tunes into their body’s intuitive abilities, leaving expectations at the door.

First Trimester

We can always look at the physiology of pregnancy and assume that in the first trimester the practice should be slow and intentional. Making room in the mind and body for the fetus to attach and grow with a healthy foundation. It’s hard to switch things up on the mat at this point because, besides fatigue and nausea, you can still lay on your belly, twist deeply and have a seemingly normal practice – not that you should!

Second Trimester

The second trimester is famous for being the sweet spot. Energy is back on, bump is showing and things are usually at a status quo as the baby grows a steady space that allows the pregnant person to catch a breath between growth spurts. Most students in class will be in their second trimester and all will have special requests to accommodate some recent aches and pains like low back tenderness or calf cramps.

Third Trimester

The third trimester mirrors the first in that it is slow and intentional. Baby and parents grow fast now. Aches and pains can come overnight and there is a very clear end of the tunnel. A determination is later in the third trimester where pregnant folks want to feel good and also prepare their body for birth. Special attention is given to the baby’s positioning in the womb and acquiring the tools to welcome labor mentally and physically.

Prenatal Yoga Poses

We’ve published another article with a list of 8 prenatal yoga poses that are safe for the pregnant body.

Popular Prenatal Yoga Poses Include:

  1. Cat/Cow
  2. Seated Side Bend (or full Janu Sirsasana)
  3. Supported Pigeon
  4. Warrior II
  5. Triangle Pose
  6. Downward Facing Dog
  7. Pigeon Pose
  8. Bound Angle Pose

Safety & Considerations for Prenatal Yoga

  • When it comes to safety and consideration while practicing prenatal yoga I always want to remind everyone of two things. 1 : no one in the US goes to the doctor or gets more bloodwork done than a pregnant person. So the risk of a student showing up to class with an unknown condition is very very limited! And 2 : Pregnancy is not an illness or an injury. So while there are certain things you should look at for, as a prenatal yoga teacher you must stay within the realm of your expertise. If a student comes to you with a question about their health that you cannot answer, refer them to their care provider.  Being CPR certified and keeping up with your reading on ongoing perinatal health will ensure that you are serving your students as best as you can.
  • We also published a full article on prenatal yoga pose modifications to make the practice even more safe & enjoyable.

Poses to avoid while pregnant:

  • Deep twists
  • Deep backbends
  • Prone and supine poses
  • Inversions during late pregnancy when the baby is in optimal fetal position and should be avoided

 

The 2 Workshops You Need to be Offering as a Yoga Teacher

By Yoga, Yoga Teachers

Workshops are an excellent way to offer students what I like to call “a concentrated learning experience.” Workshops allow you to expand on topics which you may not have time for or that may not be appropriate for a 60-75 minute open level class. How to choose what workshops to offer is entirely up to you and the studio(s) you work for. Think about the topics which you are interested in and that you have the ability to teach well (don’t teach something you don’t know anything or even a little about). What is your speciality? Think about the topics which the community members would be interested to learn and who would benefit from a deep dive of the offering.

Workshop Topics: Finding What to Offer

Think about the topics which you are interested in and that you have the ability to teach well (don’t teach something you don’t know anything or even a little about). What is your speciality? Think about the topics which the community members would be interested to learn and who would benefit from a deep dive of the offering. If nothing is landing on you right away, avoid rushing it or forcing it. Offering a workshop should feel completely aligned so that you can lead with intention, confidence, and authenticity.

Consider Which Workshops are Trending

When offering concentrated learning experiences, you can also look to the trends to see what people are interested in macroscopically. I’ll include this as well, do not overlook your knowledge in lieu of what is trending. Meaning, do not offer something only because it is trending if you do not have the interest, skill set, or personal practice of the trending topic. Now, if you do have the interest, skill set, and the trending topics are part of your personal practice, absolutely consider offering this as a workshop to students! Read on to see what may resonate in terms of workshop offerings right NOW…

1. Breathwork

Breathwork has gotten a lot of attention recently and for excellent reason. It is the one of the only physical mechanisms we can alter in order to affect our energetic state. Breathwork is powerful when done correctly allowing you to fully step into yourself and access deeper layers of consciousness. When consistently done incorrectly, the full benefits may not be experienced, it may be ineffective, or even detrimental. Furthermore, people may be fearful of doing breathwork on their own if they don’t know how to do breathwork, or if they don’t feel confident practicing unsupervised. Deep emotions may rise to the surface, uncomfortable physical sensations may be felt, thoughts may be revealed whether good or bad…all of which a teacher can help with and community members can be supportive of.

Scroll to the end of this article for a breathwork challenge led by Katie Healy, YogaRenew’s Certified Breathwork + Reiki Practitioner!

2. Arm Balances and Inversions

I always think it’s a good idea to offer a workshop on arm balances and inversions. In my experience, these types of postures are frequently offered in typical yoga classes, but there isn’t much emphasis on the direction for how to get into these postures in detail – it’s usually a quick demonstration in between a 60 minute vinyasa class. Offering a full workshop on them allows you to really dissect the pose, in detail, and with variations on how to offer the pose in different ways (whether with support or additional prop education).

Sometimes students think to themselves, “I just can’t do it,” but really it’s because they haven’t learned how to do it. In an open level class, especially during prime times, there can be little wall space available. Wall space is imperative for an inversion practice!

All in all, when you have the ability to dive deeper into the alignment principles of these more challenging poses, you open up the doorway to a deeper learning experience. This makes the journey towards these considerably complex postures a process of true self-awareness and growth.

I’ve developed both a handstand workshop and forearm workshop for those looking to dive deeper into these poses. These were poses I not only felt connected to physically, but I realized I loved being able to teach people about them.  Technically any pose where the heart is over the head is considered an inversion and an arm balance is, well, where you’re using your arms to provide balance or stability in a pose as opposed to your feet.

The Right Workshops for You (& Your Students)!

Leading workshops are special and fun opportunities, not to mention a great way to bring in more income from teaching yoga. It is a skill to create and execute a workshop… especially ones that your students love!

If you are interested in creating a workshop and have a topic in mind that you feel passionate about and eager to share, just start putting it together. What you practice yourself, you get better at, and once you’ve mastered something and have the passion and drive to share it with others, that’s when it becomes inspiring.

I hope this article helped you visualize what you’d like to offer and once you do, know that you are the main vehicle for bringing the vision into fruition. Love and Light! -Mel

Chair Yoga: The Ultimate Guide to Flexibility and Wellness from Your Seat

By Yoga

In an era where health and wellness have taken center stage, chair yoga emerges as a transformative practice that caters to everyone, regardless of age, fitness level, or mobility. This comprehensive guide will walk you through the ins and outs of chair yoga, illustrating how you can harness its benefits from the comfort of your chair. Whether you’re in an office, at home, or somewhere in between, chair yoga is your gateway to improved health, enhanced flexibility, and a serene mind.

What is Chair Yoga?

Chair yoga is a form of yoga that modifies traditional yoga poses so they can be done while seated. This makes yoga accessible to individuals who may find standard yoga poses challenging, including seniors, those with mobility issues, or people recovering from injuries. But don’t let its simplicity fool you; chair yoga is a potent practice that can improve flexibility, muscle tone, and mental well-being.

Benefits of Chair Yoga

The benefits of chair yoga are vast and varied, touching on physical, mental, and emotional well-being:

  • Accessibility: Being a low-impact form of exercise, it’s ideal for individuals who are just starting their fitness journey, have limited mobility, or are looking for a gentle way to stay active.
  • Enhanced Flexibility and Mobility: Regular practice gently stretches and strengthens the body, enhancing flexibility and joint mobility.
  • Improved Strength and Balance: Chair yoga helps build strength in the upper body, core, and even the lower body, contributing to better balance and reducing the risk of falls.
  • Stress Reduction and Mental Clarity: The meditative aspect of yoga, combined with deep breathing, significantly reduces stress levels and enhances mental clarity and focus.

Getting Started with Chair Yoga

Embarking on your chair yoga journey is straightforward. Here’s how to get started:

1. Choose the Right Chair

Select a sturdy chair without arms, allowing you freedom of movement. Ensure your feet rest flat on the floor when seated, with your knees at a 90-degree angle.

2. Wear Comfortable Clothing

Opt for attire that allows for a full range of motion. You don’t need special yoga clothes; just ensure your outfit is comfortable and doesn’t restrict movement.

3. Set Aside Time

Dedicate a specific time of day for your practice. Even ten minutes can make a significant difference in how you feel.

4. Start with Basic Poses

Familiarize yourself with a few basic poses first. Here are three to get you started:

Cat-Cow Stretch
Sit up straight with your feet flat on the ground. Place your hands on your knees. As you inhale, arch your back and look up towards the ceiling (cow position). As you exhale, round your spine and drop your head forward (cat position). Repeat for a few cycles.

Seated Twist
Sit up straight with your feet flat on the floor. As you inhale, extend your spine. As you exhale, gently twist to the right, placing your left hand on the outside of your right thigh. Look over your right shoulder. Hold for a few breaths, then switch sides.

Forward Bend
Inhale and raise your arms overhead. As you exhale, slowly bend forward, hinging at your hips. Let your hands rest on your legs or the floor. Relax your neck and let your head hang. Hold for a few breaths, then slowly rise.

Additional (Intermediate Chair Yoga Pose)

Sarvangasana (Shoulder Stand)

Start in Halasana and alternate lifting each leg and foot off the chair for full shoulder stand.

Patrick Franco of YogaRenew in an all black yoga outfit on a black and white blanket kicking up off of a black chair into shoulder stand with his hands supporting his back

Halasana (Plow Pose)

Start by lying on the ground with a blanket (or 2) underneath your shoulders, letting your head lay on the ground. Position the chair so that it is above where your head is. Use your hands to guide your lower back so you can roll up onto the chair, letting your feet touch.

Patrick Franco of YogaRenew in an all black yoga outfit with a black and white blanket underneath his shoulders in Halasana (plow pose) over a black yoga chair

Chair Yoga for All

Chair yoga is not just a practice but a journey towards better health and well-being. It’s a testament to the adaptability of yoga, proving that its benefits are accessible to everyone, regardless of their physical condition or age. By incorporating chair yoga into your daily routine, you’re choosing a path of gentle strength, flexibility, and mental clarity. So, take a seat—not just any seat, but one where you can unfold the myriad benefits of yoga right where you are.

Whether you’re a senior looking to maintain mobility, an office worker seeking relief from desk-bound stiffness, or simply someone searching for a gentle way to start exercising, chair yoga offers a versatile, accessible, and effective solution. Start your chair yoga journey today, and embrace the path to a healthier, more flexible, and tranquil you.

Vashistasana PDF download

Vashistasana

By Yoga Asana, Yoga Teachers

Vashistasana with the fully extended leg was a “unicorn” pose for me for a long time. It was one of those poses that I’d look around at other people doing and think, “maybe one day.”

To be honest, I can’t fully pinpoint when working on extending the leg became a part of my practice. It was one of those variations that I tried one day in a class and suddenly realized I could do.

That’s the beauty of the yoga practice though, right? We don’t have to do every pose every day because they all work as a system. Showing up and moving through any of them helps to lay the foundation for the others. It’s just this beautiful language for the body that all fits together.

I now love teaching this as a peak pose because there are so many different side plank variations that students can work on while building up to the extended version.

The sequence below works up towards the extended-leg version of the pose, but can apply to any of the others as well.

Have fun and let me know how it goes!

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

Warm Up Poses:

  • Supta Padangusthasana
  • Supported Side Plank (knee down)
  • Low Lunge Twist

Standing Poses:

  • Warrior 2
  • Triangle Pose
  • Ardha Chandrasana
  • Parsvottanasana

Balance Poses:

  • Tree Pose
  • Padangusthasana B

Twist Pose:

  • Revolved Triangle

Peak Pose: Vashistasana (either with tree leg or leg extended)

Seated Poses:

  • Uppavistha Konasana
  • Paschimottanasana

Reclined Poses:

  • Bridge Pose
  • Supine Spinal Twist
  • Happy Baby

What is Yin Yoga?

By Yoga, Yoga Asana

In the bustling rhythm of modern life, finding tranquility and flexibility, both mentally and physically, is a quest many undertake. Yin Yoga emerges as a beacon of peace and bodily liberation, offering a practice that contrasts yet complements the more dynamic yoga disciplines. This comprehensive guide delves into the essence of Yin Yoga, unraveling its principles, benefits, and how it can be seamlessly integrated into your lifestyle to promote well-being and inner harmony.

Understanding Yin Yoga

Yin Yoga, at its core, is a meditative approach to yoga, emphasizing passive stretching and aiming to cultivate a deeper internal awareness. Unlike its yang counterparts, which focus on muscle engagement and an energetic flow, Yin Yoga targets the deep connective tissues of the body such as the ligaments, joints, bones, and fascial networks. By holding poses for extended periods, typically between three to five minutes or even longer, practitioners are encouraged to tune into their bodies and minds, fostering a state of mindful stillness.

Yoga Asana: What is yin yoga?

Yin yoga is a style in which poses are passively held for a minimum of three minutes, but ideally 5-7 minutes or more, with the intention of targeting the fascia and other connective tissues of the body. The poses practiced in yin are mostly practiced on the floor with students never coming higher than their knees– meaning, there are typically no standing poses.

Yin’s goal of targeting connective tissue requires a different approach to the practice than more active forms of yoga. In yin yoga the large muscle groups are not engaged like they are in a Hatha or Vinyasa class. Instead, the body is meant to fully release into the shapes and work with gravity to slowly move deeper and deeper into each posture. Props are often used to support the body through the practice in order to allow for that release of muscle engagement.

Yin yoga is rooted in ancient Chinese philosophy and is deeply connected to the idea of balancing yin and yang. Where most of the activities in our modern lives– including our active yoga practices– fall more in the yang category, yin yoga seeks to bring the body back to a greater state of harmony by giving us the chance to slow down and move into the deeper layers of tension and tightness that are often held.

What is the difference in yin yoga poses?

Yin yoga poses naturally create a balance between tension and compression in the body, which help to exercise our joints in all directions. When a part of the body is placed under tension we’re creating a lengthening of the connective tissue and, depending on flexibility, the muscles as well. This is often experienced as a stretch in the body. Compression is the opposite. It’s the shortening of connective tissue while its being pressed together usually because this part of the body is reaching bone-on-bone.

Every yin yoga pose will bring either tension or compression to a different part of the body. For example, in caterpillar pose (similar to Paschimottanasana in an active class) the back body is under tension as the hamstrings and back muscles are lengthened in the forward fold. The front body is under compression with hip flexors shortening as the abdomen comes towards the legs. Conversely, in saddle pose (similar to Supta Virasana in an active class) the front body is under tension as the quadriceps, abdomen, and chest lengthens and opens while the lower back and hamstrings are compressed.

Both poses are hugely beneficial to the body, especially when practiced together in a class, as they allow the connective tissue to explore its full range of motion. It’s important to note that working with tension and compression will create physical sensation in the body. This sensation can be intense and be challenging for students but is also the goal of the physical practice of yin yoga. Cueing students to use their breath to ease any feelings of discomfort can be helpful in guiding them through the practice.

Yin Yoga Tension and Compression in Caterpillar and Saddle Pose

The Origins of Yin Yoga

Tracing back to the ancient Taoist concepts of Yin and Yang—opposite and complementary forces in the universe—Yin Yoga is a relatively modern practice that integrates these philosophies with traditional Chinese medicine and Western science. It was popularized in the West in the late 20th century by martial artist and Taoist yoga teacher Paulie Zink. Today, it is widely recognized for its restorative and introspective nature, making it a perfect complement to the more physical styles of yoga and hectic lifestyles.

Practicing Yin Yoga: Tips for Beginners

Embarking on a Yin Yoga journey requires little beyond a willingness to explore the depths of your own mindfulness and flexibility. Here are some tips to get started:

  1. Create a Comfortable Space: Ensure you have a quiet, comfortable space where you won’t be disturbed. Props like yoga blocks, bolsters, and blankets can enhance your practice.
  2. Listen to Your Body: Yin Yoga encourages listening to your body and respecting its limits. Never force a pose to the point of pain.
  3. Focus on Your Breath: Use your breath as a guide to deepen your relaxation and focus during each pose.
  4. Be Patient: Progress in Yin Yoga, as with any yoga practice, takes time. Embrace each session as an opportunity to learn more about yourself.

The physical practice is just one side of the overall focus of yin yoga. The other key piece of the yin practice is about the effect on a student’s energy and emotions – and again, it’s all about balance.

Traditional Chinese Medicine uses the ideas of meridians to reference the different energy channels within the body. When those channels are opened and balanced, the belief is that energy can move freely which leads to optimal health, which makes it ideal for beginners. When that energy gets stuck or stagnant, that’s when imbalance occurs which can lead to disease. The poses in a yin yoga practice work to use tension and compression to target these meridians and help keep them open and balanced. And while this certainly contributes to physical health, it also has a profound effect on emotional health as well.

Feelings, emotions and the practice of yin yoga

It’s not uncommon for students (especially beginners) to experience strong feelings during a yin class that can range from agitation, to sadness, to fear, to joy. As students visit each pose and go deeper into the energetic layers of the body, stagnant emotions are released. Beginners should be aware that this is often why hip opening poses can cause tears and leave students thinking “what is happening and why am I crying?” It’s important to know that while confusing at times, this is a normal experience in a yin class. Through connection to the breath, those pent up emotions can be released, leaving more room and space for new experiences and emotions to move freely.

Yin practice offers an opportunity for safe exploration of the inner workings of the emotional body. Learning to sit with feelings that are overwhelming and using the breath to become aware of and metabolize those emotions is a skill that can be improved upon each time a student moves through a yin yoga practice. Building self-compassion and resiliency during this time is a benefit of yin yoga that helps not only during practice, but in life as well.

Popular Yin Yoga Poses

Free 60 minute yin yoga class sequence

Kate Lombardo in Child's Pose (Balasana)

Child’s Pose (Balasana)

Kate Lombardo in Puppy Pose (Uttana Shishosana)

Puppy Pose (Uttana Shishosana)

Kate Lombardo in Head to Knee Pose (Janu Sirsasana)

Head to Knee Pose (Janu Sirsasana) [be sure to do both sides]

Kate Lombardo in Seated Wide Angle Pose (Upavistha Konasana)

Seated Wide Angle Pose (Upavistha Konasana)

Kate Lombardo in Lizard Pose (Utthan Pristhasana)

Lizard Pose (Utthan Pristhasana)

Kate Lombardo in Corpse Pose (Savasana)

Corpse Pose (Savasana)

Benefits of Yin Yoga

Yin Yoga offers a myriad of benefits, extending beyond mere physical flexibility. Here are some of the key advantages:

  • Enhanced Flexibility: By gently stressing the connective tissues, Yin Yoga helps improve flexibility and promote the release of tension.
  • Deep Relaxation: The slow, meditative nature of the practice encourages a calming of the mind, leading to reduced stress and anxiety levels.
  • Improved Circulation: Holding poses for longer durations can enhance circulation, encouraging a better flow of nutrients and oxygen throughout the body.
  • Greater Emotional Balance: The introspective aspect of Yin Yoga aids in cultivating a balanced emotional state, fostering resilience against stress and adversity.
  • Stimulated Meridian Flow: The practice is said to stimulate the flow of Qi (life energy) through the meridian channels, harmonizing the body’s organs and systems according to traditional Chinese medicine.

Like the practice itself, the question “what is yin yoga?” has many layers to its answer and warrants a deep dive into the practice itself (which, ps– I have a course for if you’re interested!).

But, if you’re looking for the elevator-pitch explanation of yin yoga, it can best be summed up by two key points:

  1. It’s a passive physical practice of seated poses that target the connective tissue of the body through the exploration of balance between tension and compression.
  2. The physical practice aligns with the energetic systems of the body and can help with deep emotional connection and the releasing of stagnant energy.

There are so many benefits when it comes to the practice of yin. Take a look at a similar article where we listed 6 Key Benefits of Yin Yoga

YogaRenew’s Yin Yoga Teacher, Kate Lombardo’s First Experience with Yin Yoga

My love affair with yin yoga started pretty early on in my yoga teaching career and I have to admit, it caught me by surprise. I was (and still am) an avid vinyasa yoga teacher and student and (at the time) yin seemed like the “easy” yoga class to me.

I took my first yin class out of pure convenience because it was the class on the schedule right before the class I taught. I moved through the first few poses fairly easily and felt reaffirmed in my belief that this would be a simple practice. Then, we came to our first long hold in dragon pose (basically a lizard lunge with the hands down) and I suddenly realized how very wrong I was…

The rest of the class presented challenges for my body and mind in ways vinyasa didn’t. And despite the intense sensation each pose brought to my body and the mental focus it took to sit in that discomfort, I found it to be exactly what I was craving to bring more balance to my yoga practice and my life.

A few months later I took my first yin training and started adding yin classes into my teaching schedule immediately afterwards. For many of my students, this practice was brand new to them and their experiences reflected my own. But I soon came to realize that my students needed and enjoyed the balance the practice brought just as much as I did.

I’ve loved being able to see this practice continue to grow in popularity as years have gone by and more and more teachers and students seek to share in this healing practice.

Yin yoga, in many ways, is the perfect blend of the old and the new and it’s this confluence of our modern lives being served by a practice rooted in ancient eastern practices that gives yin its magic.

Conclusion

Yin Yoga stands out as a unique and powerful practice within the diverse spectrum of yoga. By embracing stillness, patience, and mindfulness, it offers a path to physical flexibility and mental tranquility that contrasts with the fast-paced rhythms of contemporary life. Whether you’re a seasoned yogi or a curious newcomer, incorporating Yin Yoga into your routine can unlock profound benefits for your body, mind, and soul. Dive into the tranquility of Yin Yoga and discover the transformative power of gentle, sustained poses in your quest for inner peace and flexibility.

Ready to learn more about the practice of yin yoga? Grab my totally free Yin Yoga Teacher Starter Kit below for the rundown of everything you need to get started practicing and teaching yin yoga:

Astavakrasana with Patrick Franco

By Yoga Asana

Astavakrasana, which is translated as 8-angle pose, is named after Astavakra, a sage that was cursed at birth to be born with 8 bends or angles in his body. Despite his physical disabilities, Astavakra became a great scholar and spiritual teacher. He was appointed the preceptor of King Janaka, who was the father of Sita (the perfect wife). His curse was later lifted, and his body straightened, as his prowess grew after defeating a court scholar in a philosophical debate.

The pose is a complex and challenging arm balance, and as its name suggests, consists of 8 bends in the body – the wrists, elbows, hips, and ankles. As with all arm balances, they require a mix of mental focus, concentration, and coordination. Additionally, Astavakrasana physically requires spinal extension and rotation, scapular abduction, elbow flexion, hip flexion and adduction.

As you can imagine, sequencing for Astavakrasana needs to account for all of the different actions required to work on the pose. This is a sequence that needs to be put together thoughtfully and mindfully to give students the best chance for success.

In this sequence, poses such as Chaturanga Dandasana teaches spinal extension and elbow flexion. Warrior 2, extended side angle, and child’s pose, prepare the body for the deep bend of the knee required to get the leg over the shoulder. Poses like Gomukhasana and Garudasana allow for scapular abduction. Lastly, spinal rotation is accomplished in revolved side angle and Ardha Matsyendrasana. All of these poses together prepare the body for the work necessary to practice this complex and challenging pose.

By now, you should be ready to work on Astavakrasana. Remember, especially when working on arm balances as challenging as Astavakrasana, that the essence of yoga is in the journey and the effort, not in the result. Start seated in Dandasana, bend one leg fully and slip it over your shoulder (*pro tip – as long as you get the leg above the elbow you are in good shape). Squeeze that thigh in towards the midline. Cross your opposite ankle over your bent leg. Press your palms down into the earth and lift by straightening your arms. From here, squeeze your thighs together and straighten them around your arm. Bend your elbows straight back and pull your chest forward. Stay for a few breaths. Come down and try the other side.

Since we worked so hard getting to Astavakrasana, it is important to take your time winding down. We start with Bharadvajasana which is an open twist which should feel good at this point. From here we move through bridge pose, shoulderstand, and finally towards final relaxation… Savasana.

Here’s the full sequence pose by pose (broken out into specific sections based on YogaRenew sequencing):

Puttering/Warm-Up:

  • Virasana w/ Garuda Arms
  • Sukhasana Twist
  • Sukhasana Forward Fold
  • Child’s Pose
  • Downward Dog
  • Chaturanga Dandasana

Standing Poses:

  • Warrior 2
  • Extended Side Angle
  • Prasarita Padottanasana
  • Parsvottanasana
  • Utkatasana

Balance Pose:

  • Eagle Pose

Standing Twist:

  • Revolved Side Angle

Seated Poses: 

  • Gate Pose
  • Ardha Matsyendrasana
  • Gomukasana

Abdominal Poses: 

  • Navasana
  • Jathara Parivartanasana

Peak Pose: Astavakrasana

Wind Down:

  • Bharadvajasana
  • Chatush Padasana
  • Sarvangasana

Savasana

This is the full, downloadable PDF of the poses used in this class:

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