If you can relate, you’re not alone. And thankfully, it’s never too late to start a daily stretching routine. Because according to scientific research, there are some pretty darn good reasons we should all start following one ASAP.

Aside from improving our flexibility and feeling amazing, daily stretching has been proven to improve our circulation. This promotes faster blood cell production, which makes it easier for our bodies to heal from wounds and helps our natural filtration system get rid of waste. Stretching is beneficial for our mental health, too; that boost in blood flow directly improves brain function. One other reason to stretch it out: Good circulation can also improve your sexual health.

Eager to reap the benefits of daily stretching? In the latest episode of Well+Good’s “Good Moves” series, trainer, professional dancer, and yoga instructor Nicole Uribarri walks us through a daily stretching routine that can improve your overall flexibility and range of motion in less than 10 minutes. All you need is a flat floor to work on, maybe a yoga mat for some cushioning, and two yoga blocks. (Tip: If you don’t own yoga blocks, you can use a small pillow, a stack of books, or a folded blanket in their place.)

This stretch routine can be done at any time of the day, but is designed specifically for the beginning of the day, when our body is at its tightest. “Take note: We’re doing a series of dynamic stretches, meaning stretches that are movement-based,” says Uribarri, who says that static stretching (when you just hold the position) is best done after a workout. “What we’re doing is best done before doing any kind of physical activity, strenuous workout, or first thing in the morning.”

Uribarri focuses on spine-lengthening stretches that also elongate the extremities and loosen up the body from head to toe. For the stretch-deprived, some of these moves will be challenging. So take things slow and remember to breathe. “Relax your shoulders as best as you can, try to relax your jaw, your forehead, and then gently let it go,” says Uribarri. “We may not even realize it, but when we’re in deep stretches for our hips, specifically, and we feel tight, those parts of the body—jaw, forehead—tend to really clench. So be cognizant of that as you breathe and as you flow.”

Once you reach the end of the series, you’ll feel limber, loose, and ready to take on the day—and you’ll know you’ve already done something to improve your overall health. “Take a moment to breathe,” says Uribarri, “knowing that you’ve done something really great for yourself at the start of the day.”

Leaning over our front bent leg, pigeon pose is a shape that can be uncomfortable and possibly harmful. For some people, this position is too intense on the connective tissues in their hips—and pushing it too far could even cause long-term pain. If you have knee issues, also pain. If you are hyper-flexible and you’re instructed to “relax, relax, relax,” then there’s a high possibility of, you guessed it, pain.

But no one ever said yoga was about pushing through pain. If pigeon pose doesn’t work for your body, try these alternative hip openers that, in my experience as a yoga teacher, I’ve found to be far more body-friendly.

Four pigeon pose alternatives that stretch your hips pain-free

Reclined figure four

This popular alternative is a gentle, controllable stretch that reaches the same muscle groups as pigeon pose without added pressure on the knee.

How to do it: 

1. Lay on your back with both knees bent and your feet on the floor.
2. Cross one ankle over the other knee and pause. For some people, this will already be enough of a stretch.
3. If you want more sensation, you can reach between your legs to grab around the bottom leg. You can press your elbow into your crossed leg to encourage your knee away. You’ll know you’re at a good level of stretch if you can keep your shoulders on the ground, breathe steady, and you feel a stretch.

For more support, you can lean the bottom foot on the wall instead of holding the leg up with your hands (or a strap).

Fire log pose

This shape focuses on the sides and back of the hips. It can be very intense so take it slowly and don’t push if it’s too much.

How to do it:

1. Sit up tall in a cross legged position.
2. Take one ankle and stack it over the opposite knee so that the two shins are stacked on top of each other. Root down through both hips and sit tall. Flex through both feet.
3. Option to fold forward.

The ankle joint and the knee joint it’s sitting on should be exactly on top of each other—a helpful image is a door hinge. You can imagine a pin going straight through both joints.

For more support, add a block between the bottom knee and the floor or the top knee and bottom foot (or both).

Cow face pose

This pose reaches the IT band, piriformis, and gluteus medius (and minimus)—which are hip stabilizers and therefore usually tight—while also being more gentle on your knees than pigeon pose.

How to do it:

1. Start seated, and cross one leg over the other so your knees are stacked.
2. Draw your ankles close to your hips.
3. Focus on rooting down evenly through both hips.
4. For more intensity, you can work both ankles forward, bringing your shins in line with the top of your mat.

For more support, sit on a blanket to keep both hips level and grounded.

Twisted lizard

This option has no external rotation/transverse motion in the knee so it’s a good option for folks with knee instability or pain while still getting a similar stretch to pigeon pose.

How to do it:

1. From hands and knees, step one foot outside both hands and gently lean hips forward.
2. Turn the front toes out at a 45 degree angle, and place that hand on the inner thigh to encourage that knee away from the body.
3. Gaze over that shoulder.
4. Option to add a quadricep stretch by bending the back leg and reaching for that foot.

To add support, place a blanket under your back knee and/or opt for a strap to reach for your back foot if you’re exploring the quadricep stretch.

Pigeon pose is intense. Intense isn’t always a bad thing. If you aren’t experiencing long-term pain or discomfort in your hips and/or knees, then pigeon pose may be helpful for you.

However, if you’re experiencing discomfort, or are just curious to change up your hip-openers and explore more accessible yoga, these postures will help you stretch your hips safely and effectively.

How yoga can help menstrual cramps and other symptoms of PMS

Melie Purdon, a yoga teacher and prenatal expert at YogaRenew, says that while people experiencing menstrual cramps often feel compelled to lie on the couch and be inactive, doing so actually reduces the body’s ability to work through discomfort on its own. “We can decrease symptoms of period cramps by moving the body in a way that will massage the organs and make room in the abdomen for the uterus to contract and shed its lining without compromising the breath.”

Yoga simply helps you and your consciousness get out of the way and give your body the space to do what it is meant to do according to Purdon, who says that if you practice yoga consistently—especially on the days you don’t feel well—you may actually derive even more benefits from your practice.

“For example, during period cramps and PMS, the body can feel sluggish and heavy, morale may be low, and energy can feel multiple espresso shots away,” she says. “Yoga will improve blood flow and overall vitality.” Blood flow is important during a woman’s period because it helps to expel the built-up tissue and endometrial lining from the uterus. This process helps to keep the uterus clean and healthy and prevents the buildup of bacteria and other debris which can cause infection. Additionally, the blood flow helps to keep the endometrial lining of the uterus thin and elastic, which is important for healthy fertility. Cramps are your body’s way of drawing blood flow to your uterus, so doing exercises like yoga that can help the process are beneficial.

With that said, yoga—especially when you have symptoms of PMS—doesn’t need to be an intense or vigorous workout to be beneficial. “What we want is gentle, targeted movements that will, even in a few minutes, benefit the practitioner’s mind and body simultaneously,” says Purdon.

The best yoga poses for cramps and other period symptoms

1. Supta Padangusthasana II (Reclined Extended Hand to Big Toe Pose) With a Strap

How to do it: Lie on your back with your legs extended long holding a yoga strap (or belt if you don’t have one) by the ends with both hands. Bend your right leg and place the ball of your right foot into the middle of the strap. Extend that leg up toward the ceiling, then let it open out to the right side like a book (leg can be straight or slightly bent if you have tight hamstrings), keeping your left hip heavy on the floor. You can place a pillow under your right thigh for extra support. Flex your thighs and left foot. Hold for 10 breaths, then switch sides.

In general, hip openers like Supta Padangusthasana II are great to do one your period. Find it and more in this 25-minute flow: 

2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

How to do it: Stand tall (option to have your back against a wall for extra support). Step your feet wider than your shoulders, then with your hands on your hips, fold forward, leading with your heart, allowing your head lower toward the floor—option to bring your hands to your feet or ankles if they’re accessible, or allow your palms to flatten into the floor beneath you with a soft bend in your elbows. Press the outer blades of your feet down and away from one another, as if you could rip the floor apart with your feet. Keep your legs extended fully and the sides of your torso long. Hold for 10 breaths releasing downward toward the floor. (If a full forward fold doesn’t feel good, Purdon says you can rest your arms and head on a chair in front of you.)

3. Janu Sirsasana (Head to Knee Forward Bend)

How to do it: Start seated on the floor with your open in a straddle (V) position. Bend your right knee, bringing the sole of that foot against the inner thigh of your left leg. Rotate your torso to square your left leg. As you breathe in, extend your torso upward. As you breathe out, fold over your left leg (option to place a pillow or bolster and a blanket on top of your left leg for support). Walk your hands forward on either side of your left leg, pressing into your palms and lengthening your heart forward as you breathe in. As you breathe out, relax your belly over the bolster and rest your head on the blanket.

4. Supta Sukhasana (Reclined Easy Seat)

How to do it: Start seated cross-legged on the floor (you can place pillows under your knees for extra support) with a bolster or two pillows lengthwise on the floor behind you, fold a blanket on the end to support your head. Recline back over your props and allow your arms to open out to the sides. Close your eyes and hold for 10 breaths, then switch the cross of your legs and hold for 10 more.

How often should you do yoga poses for period cramps?

Purdon says that there are no universal guidelines or expected outcomes for how quickly you can expect to notice PMS symptom relief from doing yoga poses for cramps—everyone is different, and our bodies all respond uniquely to yoga, as well as the hormonal fluctuations causing menstrual cramps and other PMS discomfort.

“The main idea here is to realize that the work is gradual and builds on itself–you wouldn’t expect to eat a full orange and the vitamin C to kick your flu symptoms right away” says Purdon. “Therapeutic yoga is very similar; if someone is brand new to the practice of yoga, it will take some time for the benefits to show, especially with such a targeted goal as to ease cramps.”

It’s the practice that you commit to every day—on the days in between your bleeds—that will make the greatest impact, Purson adds.  “The wealth of the practice lies in its adaptability to different seasons of life. The key to making the practice of yoga work for you in every scenario possible is to practice consistently without interruption and over a long period of time,” she says. “You don’t need multiple hours a day, you just need to show up.”

Finally, Purdon notes that severe period cramps can sometimes be caused by endometriosis. Along with a consistent yoga practice, it is important to work with your healthcare provider and medical experts if you’re concerned or distressed by PMS symptoms or not seeing relief from home remedies.

According to lululemon Studio trainer Xtina Jensen, who is a certified personal trainer specializing in stretching, barre, boxing, cardio, and strength workouts, it depends.

“Flexibility training absolutely plays a vital component in every exercise program and certainly can be used as a mode of recovery on off days,” she says. “However, as much as we all should have stretching as a regular part of our workout plan, it will serve us best when used in a balanced regimen.”

Is stretching considered exercise?

While many fitness routines incorporate stretching, you’ll often find that stretches account for just eight to 10 minutes at the beginning and end of a workout class or app-led sweat sesh. And when programs do suggest active recovery stretch days, it’s to supplement the strength and cardio workouts that fill the rest of your week.

The reason? Stretching is a beneficial form of movement, but as the single component of a fitness routine, it’s not enough to give you the health benefits that could come from more vigorous activity.

The Department of Health and Human Services recommends that American adults get 150 to 300 minutes of moderate-intensity aerobic exercise per week, or 75 to 150 minutes of high-intensity activity (or a combination), ideally spread throughout the week. They also suggest targeted muscle-strengthening activities two days per week, hitting all the major muscle groups.

Unfortunately, stretching accomplishes neither of those two goals. Of course, any movement is definitely better than no movement! But if you’re looking to really improve your fitness, it’s gonna take more a few daily stretches.

Does it matter if it’s static vs. dynamic stretching?

While dynamic stretching (where you’re moving continuously) is more likely to challenge your muscles and get your blood flowing than static stretching (where you’re stationary), neither is quite enough to cut it as your sole form of movement.

“Most research has shown that combining static and dynamic stretching not only creates more flexibility and mobility, but it can also reduce a person’s risk of injury,” she says. “But you will not find that stretching alone is a great form of exercise.”

In fact, you can even overdo it if you focus solely on stretching every day. “Too much of any one thing is not good for anyone and that same concept certainly applies to stretching,” Jensen says. “Too much stretching can lead to muscle and joint laxity, which in turn can result in injury over time.”

What if it’s an active recovery day?

Generally speaking, an active recovery day is a rest day from a strenuous workout routine such as lifting, HIIT, or race training. “Flexibility training certainly can be used as a mode of recovery on off days,” she says. “Gentle moving is great, and some days may call for something nice and easy on our bodies, such as a stretch class.”

Typically, one to three active recovery days per week is best, so you can dedicate the other days to cardio or strength-focused activities.

What about yoga?

While some people conflate yoga with stretching, anyone who’s taken a serious Vinyasa or Ashtanga class can confirm it’s working a lot more than just your flexibility.

“Yoga has gained exponential numbers in popularity because of it’s a beautiful balance of work that includes both strength and stretch in a harmonious mind-body connected synergy,” Jensen says. Take a restorative class as an active recovery option, or opt for a more power-driven flow as a standalone workout.

Try this energizing yoga flow to get both loose and strong:

Why it’s still important to stretch

Stretching might not be enough movement on its own to keep you feeling your best, but it is vital for moving through life. “Stretching can be used in so many ways and can even help reduce the risk of injury from pattern overuse (such as sitting at the computer for long periods of time resulting in tight hips), help correct muscular imbalance, and even help repair joint dysfunction,” Jensen says.

As for when to stretch, Jensen says to listen to your body. “Everything we feel is a signal, a sign, or a symptom of how we treat our body,” she explains. If you find yourself feeling tight, unsteady, or in pain, it might be time to start stretching.

And if you don’t, your flexibility will surely fade over time. “That silly saying of ‘Use it or lose it’ is true, and it certainly applies to our bodies,” Jensen says. “The body is meant to move, humans are meant to move, and we are meant to move every day in many ways. We are not meant to be still, especially when we are blessed with a body that can move.”

Not sure how to get started? Try this simple stretch series:

When people stick their butt in the air during a push-up, it’s typically in an attempt to make the exercise easier. That’s not good for your shoulders, and means you’re not properly engaging all of your core muscles. But in a pike push-up, you have permission to do exactly that… which is actually turning things up a notch. Pike push-ups are incredibly challenging, and they require a lot of upper-body strength to pull off correctly.

Remember, a pike push-up is just one of many push-up options, from easy to hard variations. Make sure to choose the one that suits your fitness level and the specific muscles you’re trying to work.

What is the difference between a push-up and a pike push-up?

The fact that you stick your butt in the air during a pike push-up is just the beginning of the difference, because that change of form causes a lot of other differences between the two strengthening exercises.

“All variations of push-ups are extremely effective body weight movements that work multiple muscle groups in the body,” says Laura Lee Crabbe, certified personal trainer and nutritionist at Caliber. “The difference between a pike push up and a regular push up is the orientation of your body. For regular push ups, you’ll maintain a flat back that is parallel to the ground, much like the standard plank position. For pike push ups, your hips will be upright, forming an upside down v position with your body. Your head will lightly touch the floor as you bring your arms down. In this position there is more of an emphasis on working your arms and shoulders, whereas regular push ups work more of the chest & core. Pike push ups are also great to incorporate into your training if you are working your way up to performing headstands.“

Here’s how to do a standard push-up:

Instead of starting in plank, a pike push-up starts in a downward dog position. Then once you’re stable, you bend your elbows and complete an angled push-up, all while keeping your body in an inverted V-shape for the ultimate challenge. Once your head is hovering right above the floor, you finish the push-up by using all your strength to straighten your arms and return back to the downward dog position. It’s anything but easy.

Are pike push-ups harder than normal push-ups?

Pike push-ups are a more advanced variation of a push-up, and they work different muscles.

“It’s not really a matter of which push up variation is better than the other, but rather which muscles you want to focus on,” Crabbe says.

But generally, pike push-ups are considered more difficult than standard push-ups.

“Push ups alone are a difficult move, and I do think regular push up form should be mastered before moving into other variations, including the pike push ups,” Crabbe says. “You’ll want to ensure that you have a strong core, and do not have any injuries with your shoulders before attempting pike-push ups. If you regularly perform push ups and your body has adapted to that difficulty level (meaning you have to continue to increase the repetitions to make them more challenging), pike push ups are a great exercise to switch things up.”

What muscles do pike push-ups target?

Regular push-ups work your shoulders, chest, triceps, core—which includes the glutes and the posterior chain. Rather than distributing that load across the plank of your body, pike push-ups shift shift a lot of that load forward into your arms and shoulders.

“Pike push-ups engage your deltoids, chest, triceps, biceps, upper trapezius, and core,” Crabbe says. “They are a compound movement, meaning they work multiple muscle groups at the same time. If you are wanting a move that works your entire upper body that you can do from anywhere, pike push ups are it!” 

How to do a pike push-up the right way

1. Start in a downward dog position with straight arms and legs.
2. With your head in line with your arms and heels slightly raised off the ground, slowly bend your elbows as you lower your upper body into a push-up. Make sure to keep your legs as straight as you can.
3. Once your head is slightly hovering above the ground, straighten your arms and push yourself back up to a downward dog position.
4. Complete 12 reps.

How to work up to a pike push-up for beginners

A pike push-up essentially combines two moves, the downward dog and the push-up. You need to master both of these components before attempting to put it all together for a one-two punch. Getting there might involve trying a series of variations before you can execute the whole move.

“You can work on a series of push-up progressions in order to get to the pike push-up,” Crabbe says. “If you are a beginner, start with push-ups from knees, then progress to regular push-ups. Once those become comfortable, try a modified pike push-up, where your knees are slightly bent as you raise your hips up, rather than completely straight. Next, try a pike push-up, but place yoga blocks underneath your hands to provide extra support. You can also try a decline pike push-up, where you place your feet on a chair or elevated surface. Practice these progressions over the course of several weeks and you’ll be on our way to completing your first pike push up!”

How to execute a pike push-up with good form

Since this is an advanced variation, it might be tempting to rush the move or use imperfect form to compensate for a challenge. Here are form tips and pitfalls to avoid when doing pike push-ups.

Move slowly and with control

“Performing pike push ups too quickly could lead to you using your body’s momentum to complete the reps, which in turn leads to not reaching the full range of motion for this move,” Crabbe says.

Keep your elbows close to your body

“Make sure your elbows do not flare out to the side as you bring your head and arms forward,” Crabbe says. “Keeping your elbows tucked close to your body will ensure that the emphasis of this move is placed on your shoulders.”

Engage your core

Just like in a regular push-up, you want your body to maintain a consistent position without any pressure going into back. That involves getting the core involved. Engaging your core “will help keep your hips in the air and avoid any rounding of the back or pelvis,” Crabbe says.

Foot and hand width matter

You want your feet and hands to form a strong foundation for your body as it moves up in down in the pike push-up. This involves keeping your feet wider than shoulder width apart, and your hands shoulder width apart and beneath your shoulders. This position is all about stability, and making sure you’re engaging the right muscles.  “Keeping the feet too close together can lead to less balance and stability, and placing your hands too far away from your body takes the emphasis away from your deltoids,” Crabbe says

But can something as simple as your regular yoga practice help with hair growth? According to physician Mary Wendel, MD, yoga’s many benefits (and that of exercise in general) most likely help hair health—you just won’t find any studies to definitively confirm this.

“I do think there’s truth to anything that can create better blood flow will improve hair health,” says Dr. Wendel, who founded Medi Tresse, a medical practice in Massachusetts dedicated to treating female hair loss. “I’m a very strong believer in the benefits of exercise and yoga to improve blood flow, and also to diminish stress,” she continues. “The effects of increased stress on hair growth is profound, and we know it’s one of the biggest factors that can accelerate shedding.” She notes that it’s exercise’s proven ability to reduce stress (and not necessarily a specific yoga inversion) that’s really key to helping with hair.

How exercise impacts hair health

For a little more science on how exercise and practices like yoga and meditation can help improve the health of your hair, Dr. Wendel shares how stress affects both your hair and your overall health. “There’s a condition called telogen effluvium, or TE, which is an episode of profound, excessive shedding brought on by illness like COVID-19 or by severe stress,” she explains, noting that she’s treated patients in her practice who have experienced this. “Stress increases your cortisol and does other things in terms of your hormone balances and thyroid function.” Those imbalances can obviously negatively impact your health in other ways, but they can also cause your hair to shed excessively.

While Dr. Wendel practices yoga herself and recommends that her patients find some type of physical activity that they enjoy to improve blood flow and decrease stress, she also reiterates that the scientific research is lacking.

“I think there is a strong belief that these are beneficial things, it’s just that you’re not going to be able to find a study that shows it improved things by ‘X’ amount,” she says. “But there are certainly studies that show that exercise, yoga, stress reduction, they help balance out hormones, they improve stress, they decrease depression, they reduce anxiety—all of those things that are important.”

An easy, at-home way to stimulate blood flow to the scalp

In addition to keeping up with your workout routine, you can also incorporate a simple scalp massage into your routine periodically. “It helps to bring some blood flow to the scalp, and it also sort of spreads the natural oils that the follicles and the scalp make so that they don’t build up as much,” Dr. Wendel explains.

She sells her own Root Cleanse Shampoo, which comes with a massage brush, but she notes that massaging the scalp on its own just a few times each week for five to 10 minutes is beneficial. (If you’re going the cleanser route, use it once a week with the brush, and then stick to using the brush on its own when repeating your scalp massage throughout the week.)

“You don’t want something that’s hard and metal that’s going to scratch the scalp too much or cause irritation,” she says. Instead, the massager brush that you choose should use soft, silicone bristles that won’t cause damage to the scalp or the hair (while using gentle massaging motions, of course).

“It’s like when you go to the salon and they do a nice little scalp massage while you’re there,” Dr. Wendel says. “You can do a little bit of a circular movement, but sort of just gently follow from front to back like you’re brushing your hair with the massager,” she says, noting that this helps to avoid tangling up the hair.

Ready to de-stress? Try this calming yoga flow:

The move, going viral on TikTok, challenges users to lower themselves down with their legs crossed into a seated position, shift forward onto their knees, rock backward into a deep squat, and then stand—all without using their hands.

@jadcrnogorac Can you pass this fitness test?#fitover40 #fun #fitnesstest ♬ original sound – JAD

The TikTok fitness test is a challenging set of moves to be sure, but physical therapist Jacob VanDenMeerendonk, DPT isn’t convinced it actually tests much about a person’s fitness. Instead, it’s more about mobility.

“This is a great mobility challenge, but not so much a ‘fitness test’ per se,” Dr. VanDenMeerendonk says. “Being able to stand to sit to stand from the floor without the use of your hands tells me as a physical therapist that this person has great lower body mobility, body control, core strength, and balance.”

Lower body mobility is a great thing to cultivate in general, and especially if you’re a runner, want to reduce lower back pain, or are trying to move more freely and less creakily around the world. Body control, core strength, and balance can also help prevent injury—and, you know, feel better in daily life.

Dr. VanDenMeerendonk points out that there is actually a test that’s similar to this “fitness test” that’s established by a 2014 study as a predictor of a person’s longevity. It’s simpler, but it’s even more challenging. The “sit and rise from the floor test” challenges a person to lower themselves to the floor in a cross-legged position, and then come straight back to standing without the use of their hands—or knees. It’s scored out of 10, and for every hand or knee you put down, a point gets deducted, while wobbles will cost you half of a point. In about a six-year follow-up period, there were more deaths among people who scored lower on the test.

 

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“This test did have its limitations, but sampled about 2000 adults and the results were statistically significant,” Dr. VanDenMeerendonk says.

So if you want to challenge yourself to get low (and get back up) with ease, that’s not such a bad idea. If you find yourself struggling, Dr. VanDenMeerendonk suggests working on hip, ankle, and thoracic (upper spine) mobility exercises, as well as “focusing on core strengthening and spinal stability exercises.”

But remember that being able to do the viral “fitness test” doesn’t actually say much about your fitness, so if you can’t do it, don’t stress.

Things that support your heart health, according to Haythe, include watching your stress levels, moving more, quitting smoking, logging enough quality sleep, and getting treatment for mental health challenges when you need it. All of these efforts are undoubtedly proverbial spinning plates in the air that can’t always be perfectly balanced. But avoiding an all-or-nothing mindset about heart health is super important. Making small, deliberate changes to protect your cardiovascular well-being is the key to creating healthy habits that are actually sustainable in the long-term.

If you’re not sure where to start, how about adding a little bit of yoga to your weekly routine? The practice has long been studied for its cardiovascular benefits, and it’s been proven that yoga’s mix of deep breathing, mindfulness, and low-impact physical activity can have benefits for your heart (as well as your metabolic health and mental health). In December, for instance, a study in the Canadian Journal of Cardiology found that people who did just 15 minutes of yoga five times a week for three months significantly improved their blood pressure and resting heart rates, and reduced their cardiovascular risk—benefits that weren’t seen among a control group that did stretches instead.

This might partially be explained by yoga’s focus on controlled breathing. “Slow, deep breathing helps you tap into your parasympathetic nervous system, which controls things like heart rate and blood pressure,” Nicola Banger, PT, OCS, a physical therapist with the Hospital for Special Surgery in New York, told Well+Good after the study came out.

“There is also an interesting mind-body connection,” Kapil Parakh, MD, a board-certified cardiologist and medical lead for Fitbit, previously told Well+Good. “Yoga can help reduce stress, which, if unmanaged, can lead to negative health effects, including an increased risk of cardiovascular disease.”

Have we convinced you yet to roll out your mat? Well, you’re in luck. In this episode of our Trainer of the Month Club, yoga instructor Val Verdier leads us through a 9-minute, heart-opening yoga flow that will help you tune in, release stress, and take some deep, life-giving breaths.

Verdier says she particularly loves to do this sequence whenever she wants to get her blood flowing and her body warmed up—like before a run—but she doesn’t have a lot of time. The series swiftly flows through some classic moves like bridge pose, tabletop, downward dog, cobra, and child’s pose. Throughout, Verdier affirms different ways to do the positions, describes how they help open up the heart, and, of course, she encourages steady breathing throughout.

This flow is designed to get your heart pumping, so be prepared. If any of the movements proves to be a challenge, just return to your breath—it will help you center your energy, and support a healthy heart.

Before I tell you how to become a yoga instructor, I’m going to share a bit about myself. I’ve been teaching yoga since 2016—vinyasa and yin are my bread and butter. Fun fact: I taught a variety of dance styles for years before that. (Yes, I’ve lived several lives at this point.)

Currently, outside of writing, I’m still teaching around New York City and online. Where? Y7 Studio, Form+Flow, HealHaus, Core by Hyperice, and OMstars, to name a few places.

As someone who’s taught both full time and part time, I’ve experienced many corners of the yoga teaching world and am excited to share with you how you can get started on your own yoga teaching journey.

So from a yoga teacher (me), here’s an overview of how you can become a yoga teacher.

Types of yoga teaching certifications

To start off, you’re going to need a 200-hour certification. Most of the time, these programs (like ISSA or Y7—we’ll get into that in a bit) help teachers eventually lead a vinyasa yoga class. In layman’s terms, vinyasa yoga is a series of poses connected by a flow and breath. One familiar flow is the sun salutation sequence, flowing from plank to upward dog and downward dog.

Other common 200-hour certification programs are based in Ashtanga yoga and hot yoga (like Bikram yoga).

In the average 200-hour program, you won’t just learn how to teach. Modules around yogic philosophy, ethics, and anatomy are woven into the 200-hour certification.

Pro-tip: Don’t just stop at the 200-hour certificate. You can take continuing education modules—which are typically 25 to 50 hours—that specialize in a particular area of yoga. Some examples include prenatal, postnatal, restorative yoga, meditation, and extended philosophy-based training. These additional hours help you diversify what you teach so that you can land more classes and clients.

 

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How to find a yoga school

How do you even obtain a yoga certification? You have to attend a yoga school (in person or online), preferably backed by the Yoga Alliance.

You can think of the Yoga Alliance as sort of the FDA of the yoga space. Every school registered with the Yoga Alliance has to agree to a number of guidelines, set by the organization, around ethics and topics in the coursework. So, when you’re looking for a school to attend, search for the Yoga Alliance logo or view the organization’s directory to see if the school you’re interested in is on the list.

Yoga teacher requirements

While every certified yoga instructor needs a 200-hour certificate, depending on where you teach, you’re gonna need two more things: yoga teaching insurance and a profile with the Yoga Alliance.

Yoga teaching insurance

Depending on the company you sign with, yoga teaching insurance can cover supplies, a website, and legal fees in case of a lawsuit—like if a student gets injured at your studio and tries to take legal action against you. Yoga insurance is sometimes voluntary but, especially for smaller companies, it’s a requirement for individual teachers to not only have insurance, but to add the company their teaching for onto their insurance. Depending on whether or not you’re teaching part time or full time and where you’re located, yoga teaching insurance can cost (on average) between $120-$300 annually.

For example, I have NACAMS yoga insurance. During the past two summers I’ve taught classes in Hudson Yards with the Hudson Yards Hell’s Kitchen Alliance, and in order to teach I’ve had to add the alliance to my insurance for a small additional fee.

Yoga Alliance profile

As for a profile with the Yoga Alliance, do you need it to teach? No. But, it does help land certain jobs. Like if a larger studio wants to hire you, they might look to see if you’re certified by the Yoga Alliance to make sure you align with the organization’s standards. To create a profile with the Yoga Alliance, you must first complete a 200-hour program with a school that is registered with the organization (aka a Registered Yoga School). Once you receive your certificate, here’s what you need to do:

1. Save a digital copy (or take a picture if you have a physical certificate).
2. Go to the Yoga Alliance website and click the register button on the homepage.
3. Create your account and continue to follow the prompts to submit an application to become a registered yoga teacher. Note: This process will include submitting a digital copy of your certificate.
4. Once accepted, you’ll need to pay your application and first year of registration fees: which will add up to $115, per the Yoga Alliance site.
5. Then, follow the prompts to complete your profile where you can include your photo, website, and how many hours you’ve taught (if you’ve taught at all between receiving your certificate and applying for a Yoga Alliance profile). And ta-da. You have a profile as a teacher with the yoga alliance!

In my opinion, it matters more that you go to a school that’s registered with the Yoga Alliance because there are scammers out there who will just try to take your money and have no credibility themselves. So, to save you time and a headache, it’s best to go through a vetted Yoga Alliance school. And when someone asks where you got certified, you can show them that the school you went has the proper credentials.

Extra pro-tip: Build a website. Outside of your social media, your site is an easy way for potential clients to find you and find out when you’re teaching. You can also upload videos of classes that you’ve recorded or even set up your own on-demand business!

How to get a job as a yoga teacher

There are a few ways to land your first job as a yoga instructor. The most common way (in my professional opinion) is to teach at the studio where you trained if spots are available. Some studios will have what is called a community class which is essentially a low-cost or donation-based class where newer teachers can lead classes. Other times, more formal apprenticeships are set up where, after you earn your 200-hour certification, you can teach a number of classes for free (or at a lower rate) before being added full-time.

Now, let’s say your training wasn’t connected to a specific studio or you live somewhere different from your current studio, here are some common ways to start teaching:

Host classes in a public space

You can start a summer series in a nearby park or partner with a local community center.

Rent a studio to teach in

Some spaces will let you rent their studio space by the hour, and you can charge what you’d like to cover the cost of the rental and still pay yourself.

Start live-streaming classes

The internet is powerful tool, so definitely take advantage of it! Start live-streaming classes on Instagram or TikTok and ask your friends to join. That way, they can practice from the comfort of their homes and you can get honest feedback from loved ones.

 

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How much can yoga instructors make?

There are several factors that go into how much you can make as a yoga instructor: where you teach, how often you teach, and what partnerships you have. As an instructor in New York City, there are a smattering of studios across the five boroughs—meaning more opportunities to teach.

In the beginning of my yoga teaching journey, after a 25-hour unpaid apprenticeship, I was paid $35 a class and taught about four times a week. At the height of my full-time teaching career I was leading about 12 to 20 classes a week and was paid anywhere from $65 to about $125 for an in-studio class, depending on the gig. And that doesn’t include the private classes I taught. So, yes, I earned a full-time salary on teaching alone.

Now the thing is, while those numbers might be appealing, know that as a freelancer you’ll have to pay for your own insurance (personal and yoga-related), taxes, supplies, and regular bills: rent, phone, food, etc. And, when you don’t work, you don’t get paid—unless you have other streams of income.

Remember that note about partnerships? Yeah, that’s what will help you out when you aren’t physically teaching. Aside from having pre-recorded classes available online, partnering with businesses in the wellness space as a brand ambassador—think Athleta, Lululemon, BYoga, etc.—is a great way to keep your cash flow going while you vacate your usual stomping grounds.

Best 200-hour certification classes

So now that you have a basic understanding of what becoming a yoga instructor entails, it’s time to find a certification course. Before we dive into this list, know that it’s nowhere near finite. Across the world, there are so many schools that are registered with the Yoga Alliance, so feel free to use the organization’s directory to find one near you—and get teaching.

Best New Program: ISSA

ISSA’s 200-hour program is the newest offering from the personal training experts. The Yoga Alliance-certified course includes teachings on the history of yoga, anatomy of yoga asanas (postures), techniques for cueing and structuring classes, and so much more. This course is virtual with live weekly sessions—and if you miss a session, you can make up the class by watching the video on demand. Upon completion of the program you’ll receive your 200-hour certification so you can start teaching.

Cost: $1,188 (or $99/month). A 12-month payment plan is available.

Yoga Alliance-certified? Yes

Best for Developing Your Public Speaking Skills: Y7

Known for its music-driven, free-flowing vinyasa style, Y7 Studio (backed by the Yoga Alliance) offers a 200-hour certification program that can be done virtually or via hybrid online/in-person format available for those in the New York City area. Along with the usual assortment of coursework, Y7 aids students in finding their voice in the teaching space. Plus, there are a limited number of scholarships available each session specifically for those who are a member of the BIPOC community.

Cost: $2,900, with scholarships available.

Yoga Alliance-certified? Yes

Best for Accountability: Pure Yoga

Pure Yoga’s 200-hour program offers students the opportunity to learn about the history of yoga, anatomy, sequencing, and various styles of yoga with a fellow “accountability partner” to help you see the eight-week live online program through to the end, per the studio’s website.

Cost: Pricing starts at $3,300 (for Pure Yoga or Equinox members)

Yoga Alliance-certified? Yes

Best for Aerial Yoga: OM factory

OM Factory is probably most well known for their in-person aerial yoga classes, but did you know that you can earn your 200-hour certificate with the silk-wielding team? Now you do. Along with the aforementioned anatomy and philosophy modules, OM Factory also offers pre- and postnatal as a part of its coursework. Best of all, once you complete the 200-hour program, you can sign up for the 50-hour aerial training so you can also teach students how to practice yoga in midair.

Cost: Varies—email the studio for pricing.

Yoga Alliance-certified? Yes

Best Self-Paced Training: YogaRenew

YogaRenew offers students the full package when it comes to teacher training. Over the course of the program, you’ll learn the basics of asanas (postures), pranayama (breath), meditation, anatomy, and business. That way when you leave the program you’ll be ready to enter the professional side of the industry with ease. To enroll in this Yoga Alliance-approved course you’ll need your yoga mat, computer, and $1,637.

Cost: $1,637

Yoga Alliance-certified? Yes

Best Program Led By a Master: Dharma Yoga

Sri Dharma Mittra is truly a master of yoga. Your favorite teacher’s teacher has probably heard of him, if not taken a class from him. Since the 1960s, the master of advanced postures has informed students on how to teach, along with the fundamentals of how to live peacefully. His school’s 200-hour program is available both in-person and online. In order to qualify you must have taken at least 50 hours of his school’s classes (in-person or online).

Cost: The total cost for tuition is $4,145. Financial assistance is available.

Yoga Alliance-certified? Yes

Best Alumni Network: Yoga Works

With over 15,000 alumni, Yoga Works has a large community to support you once you’ve completed the Yoga Alliance-approved program. The established brand hosts its programs in-person and online throughout the year—depending on the instructor(s).

Cost: Yoga Work’s upcoming summer 2023 200-hour program starts at $2,900.

Yoga Alliance-certified? Yes

Best International Programs: Sivananda International Trainings

Sivananda International Trainings are held globally and truly immerse a student in the training process. From sunrise to sunset, expect to practice with seasoned pros while dining on a vegetarian meal plan throughout the day. At night you’ll retire at your dorm to prepare for the following day ahead. With sessions in the Bahamas, Vietnam, and many countries in between, browse the website to find out when a training is being held near you.

Cost: Program tuition generally starts around $2,400 depending on the location and dorm fees.

Yoga Alliance-certified? Yes

Best In-Person: Kripalu

I would be remiss if I didn’t mention Kripalu. Located in Stockbridge, MA, Kripalu, the home to many beloved yoga instructors, offers a 200-hour program that incorporates anatomy, asana, pranayama, and philosophy teachings with modules on how to bring the teachings of yoga with you off of the mat. While the center offers online programs on occasion, the in-person experience allows for students to truly delve into the practice of developing your inner teacher.

Cost: Tuition generally starts around $2,800, plus meals and accommodations.

Yoga Alliance-certified? Yes

In particular, forward fold is one that was created for people without a larger belly. But one self-proclaimed fat yoga teacher has a great adjustment tip if yours gets in the way of folding over your legs. With the use of blocks and a slightly widened stance, Tiffany Croww demonstrates a more effective way to get into this low-back-releasing posture:

@tiffanycroww Have you tried this? More yoga for fat people @tiffanycroww Free class? @tiffanycroww 75 self love @tiffanycroww #yoga #forwardfold #fatyoga #yogaforbeginners #yogablocks ♬ original sound – Tiffany | Yoga for all bodies

“This adjustment works because there’s no space in a forward fold for your beautiful belly—you have to make space in that pose,” Croww tells Well+Good. If your physique makes it difficult to get into a narrow-stance forward fold (called Uttanasana, in Sanskrit), you’ll definitely want to try this one at home (or in the studio!). “This adjustment is good for anyone who wants to go a little deeper [if you have] a belly, or maybe even wide-set hips,” she says. “A pregnant person could definitely do this adjustment.”

In fact, Croww began her body-neutrality journey when she herself was pregnant with her daughter, and she now teaches body-inclusive yoga to millions of people on the internet.

To try this variation of forward fold, be sure to have two yoga blocks in tow, and a little space to move around. It’s also helpful to have a soft yoga mat, if you have one available. Widening your stance a bit further than hip distance, allow for a soft (slight!) bend in the knee, and hinge at the hips, reaching forward toward the blocks. While this is different from the traditional posture, as Croww explains in the video, it’s what works for many bodies—and that’s what matters most.

If you’re using this adjustment in a class, and a yoga teacher tries to “correct” you, you have every right to be firm. Simply say, “This is what works for me for today,” suggests Croww.

If you’re giving it a go right now, try it “slowly, by listening to your body,” says Croww. “Try it the first way; try to bend over and touch your toes. Then try to hinge at the hips, and see how far you go. Then, widen your stance, hinge, adjust the beautiful belly, and push the booty back. You’ll definitely feel a difference.”

But what if we told you that there are some instructions that are regularly rattled off without actually being based in kinesiology (aka the study of human body movement)? You’d probably want to know what they are, right? We thought so. That’s why we chatted with exercise physiologist and yoga teacher Meredith Witte to debunk some of the biggest yoga form myths once and for all.

1. “Relax the glutes”

Backbends (known as Urdhva Dhanurasana or wheel pose) are common in many practices, like Ashtanga. But Witte suggests approaching them with caution. “Our lower back is designed to be stable, not mobile, yet most backbends require deep, passive hyperextension of the lower back,” she says. If practiced regularly, they could lead to lower back pain.

Because of this, she says that a common cue that drives her crazy is to “relax the glutes” or “soften the glutes” while in a backbend or in bridge pose. “The glutes are the primary driver of your hips up away from the floor, so if you relax them, you’re just dumping pressure into your lower back,” she warns.

“I rarely teach backbends, but if I do, I give a lot of cueing around extending from the upper back (which is anatomically designed to have much more mobility in relation to the lower back) and engaging the glutes for support,” Witte says.

2. “Breathe down into your belly”

All forms of yoga incorporate mindful breathing and most times, instructors tell participants to breathe into their belly in an attempt to keep them from lifting their shoulders and expanding their chests with shallower breaths. While it’s true that you want to be cognizant of how you’re breathing while practicing yoga, Witte says that the “breathe down into your belly” cue is often misunderstood.

“I’ve found that, particularly with newer students, if they are being told to ‘breathe into the belly,’ there’s a tendency to tense through the abdomen and create unnecessary intra-abdominal pressure in order to give the visual of a rise and fall,” she says. “This is really the opposite result of what we’re aiming for in moments of calm, downregulating breathwork.”

With this in mind, Witte says she prefers to tell students to put their hands on their ribcage and explore, without pushing or forcing, if they can feel their ribs expanding under their hands. “When we are breathing, our lungs expand, our ribcage expands, and our diaphragm presses downward,” she explains. So, as long as you can feel your ribcage expand, and so long as you’re not taking shallow upwards breaths into your chest, you’ll be breathing into your belly.

3. “Put a pillow under your butt.”

If you don’t have quite enough mobility to comfortably achieve pigeon pose (in which one leg is folded in front of your chest while your other leg is extended out behind you on the floor), thus leaving your hips in the air, your instructor may tell you to put a pillow under your butt.

“While this might feel more comfortable, the tissues on your outer [bent] knee, which are meant to provide stability, are likely overly stretched,” Witte warns. “I always suggest putting a bolster vertically on your mat underneath both your hip and knee, so that the knee and hip are parallel, and your knee isn’t compensating for whatever mobility you’re lacking in your hip.”

4. “If you’re tight, you need to stretch more.”

With so much stretching incorporated into yoga, if you practice regularly, you might think that of course you should be limber enough to reach all the poses. In reality, Witte says that if you have a dedicated yoga practice and still feel tight, it’s likely not because of a lack of stretching.

Many yoga practices focus mainly on stretching the back side of your body, but include little to no strengthening work, she says. “So, after years of practicing yoga and stretching your hamstrings, your body will lack stability—oftentimes the sensation of tightness, especially amongst yogis, is actually a sign of this weakness.”

Without the stability and strength to support flexibility, the nervous system “tightens” as a protective mechanism, Witte explains. “My biggest piece of advice to those who stretch all the time is to try incorporating some strength work into your routine, especially for the glutes and hamstrings,” she says.

5. “Don’t let your knee go past your toes.”

Said in countless fitness classes, this phrase may feel like a second-nature reminder you often tell yourself during squats and lunges. According to Witte, though, it’s actually just a silly, antiquated rule.

“Our knees are designed to bend 180 degrees,” she points out. “You’re going to have to bend them 180 degrees when you squat down to roll up your mat after class, or when you sit down on the floor to put your shoes on…so why can’t you do it during class?”

In fact, Witte says that by limiting knee movement, it can actually dampen tissue capacity, which can make doing real-world activities like skiing and running around with little ones more challenging. So the next time an instructor spouts this supposed rule, know to your core that it’s based on lore, not really physiological fact.

Could yoga actually be as good for you as it feels? Quite possibly, yes.

If you want to live a longer, healthier life, you might consider how you can include yoga as part of your regular routine. Science shows that committing to a consistent yoga practice can improve flexibility, increase muscle strength, prevent injuries, boost your immune system, help you sleep, and reduce stress. It can also support good cardiovascular health and reduce your risk of developing cardiometabolic conditions like high blood pressure: Recently, a study published in the Canadian Journal of Cardiology found that adding just 15 minutes of yoga to your workout routine could improve your blood pressure and resting heart rate—and reduce your cardiovascular risk.

How yoga boosts heart health

During the three-month-long study, researchers sought to determine whether the addition of yoga to a regular exercise routine could reduce the risk of developing heart disease, the leading cause of death globally. The research team recruited 60 people who’d previously been diagnosed with high blood pressure and metabolic syndrome (elevated risk of heart disease, diabetes, and stroke) to partake in an exercise training program.

Participants were split into two groups: one that did 15 minutes of yoga before a 30-minute cardio session five days a week and another that did 15 minutes of stretching before the same cardio session. The researchers then measured the participants’ blood pressure, glucose, and lipid levels. After three months, both groups saw positive changes. But the participants who did 15 minutes of yoga had significantly reduced their systolic blood pressure (more than twice as much as the stretchers), and showed lower resting heart rates and a decreased 10-year cardiovascular risk—which weren’t seen in the stretching-only group.

The reasons yoga outperforms stretching

Why would there be a difference? One possibility is yoga’s focus on controlled breathing. “Slow, deep breathing helps you tap into your parasympathetic nervous system, which controls things like heart rate and blood pressure,” says Nicola Banger, PT, OCS, a physical therapist with the Hospital for Special Surgery in New York who often works with yogis. “By consciously controlling your breath during yoga, you can lower your blood pressure, resting heart rate, and stress hormones.”

Others theorize that yoga trumps stretching because it engages both your body and mind. “Yoga involves physical activity, breathing, and meditation—all of which are beneficial to a person’s physical, emotional, and spiritual well-being,” explains Nina Moore, CPT, a certified personal trainer with FORME. “Practicing yoga prior to aerobic activity may encourage more mental presence and physical connection to the body while downregulating several systems within the body.”

Additionally, engaging in a mindfulness practice like yoga tends to encourage other healthy behaviors that support good cardiovascular health, like eating healthful food, getting solid sleep, and managing stress.

And if yoga’s not your thing…

Of course, not all workouts are everyone’s cup of tea. If you’ve tried yoga and it just isn’t for you, Banger suggests doing multi-joint, full-range strength training exercises. “You can still get the flexibility benefits from stretching combined with eccentric (lengthening) muscular contractions. In addition, by practicing mindfulness and deep breathing, you can get similar stress relief as a yoga practice,” she says. “Ultimately, you’ll benefit the most from whichever practice you’re most likely to stay consistent with and, better yet, enjoy.”

Still, even on the nights when I’m able to fall asleep pretty quickly, I wake up countless times, and toss and turn for what seems like forever before finally falling back asleep. Either my mind starts racing with ideas of things I want to do the next day, or my body aches, making it too hard to relax.

Unsurprisingly, I’m always keen to try anything that promises to improve my sleep quality. So when my editor asked if I’d want to try doing five minutes of yoga before bed every night for two weeks to see what would happen, I was immediately game.

Research has shown yoga to improve sleep quality in people 65 years and older, and help people with chronic insomnia to sleep better. That’s likely because it can ease stress and calm your nervous system. On top of that, yoga lovers keep telling me that it’s calming for the body and mind, and since I seem to suffer from tension in both, I figured it might be a promising antidote to my sleep troubles.

How I created a bedtime yoga routine

Although I enjoy most types of exercise, my primary wheelhouse is cardio such as running, cycling, and rowing. I also do strength training in different forms and some stretching, yet my fitness routine doesn’t usually include yoga. To make sure I’d actually stick with this plan, I knew I’d have to keep any routine short. I decided I’d do seven of the relaxing yoga poses in this Well+Good piece on yoga for sleep (cutting out a few that bother my hips):

1. Child’s pose
2. Sphinx pose
3. Pigeon pose
4. Legs up the wall pose
5. Cat-cow
6. Supine twist
7. Bridge pose

Just before getting into bed every night, I went through them all on the rug next to my bed with all of the lights off except for my illuminated wax melt machine and a nightlight. I held each for about 30 seconds, except for cat-cow, which I did for a full minute because I like how it feels and also because it seems like two poses in one. Instead of using a timer, I just counted my slow breaths. (The jarring sound of my alarm going off every 30 seconds didn’t seem like the most soothing lullaby.) Though, if one pose was feeling particularly good, I’d linger a bit, and I will fully admit that pigeon pose probably got the short end of the stick most nights.

How bedtime yoga ended up affecting my sleep

The first night of my new yoga flow, I had even more trouble than usual falling asleep. Not exactly what I was hoping for. I think that I’m such a creature of habit, that introducing a new element into my bedtime routine—particularly one that involves moving my body—kind of woke me up a bit from my drowsiness before bed.

Still, I’d committed to at least two weeks, so I decided to stick with it.

By the third night, I had my yoga routine down. And the opposite happened: My Oura ring showed that my “sleep latency,” or the time it took me to fall asleep, was only 11 minutes. Normally, that number is much closer to 30 or 35 minutes.

This trend continued, and my time to fall asleep is now averaging about 10 minutes per night. I have to admit, it’s quite shocking to me. I truly didn’t think that such a simple set of yoga poses could actually have much of an impact on my sleep quality.

Unfortunately, I still wake up just as often during the night. But maybe the benefits I’ve seen in terms of how long it takes to fall asleep will eventually translate to helping me stay asleep?

I guess I’ll find out. Because while I might not become a regular at my local yoga studio anytime soon, I’m planning to keep up my new bedtime yoga routine. Five minutes of yoga to get to sleep 20 minutes faster? Worth it.

Looking for a bedtime flow? Try this 30-minute session designed to help you sleep:

If you’ve ever experienced this, you’re not alone. Several Quora and Reddit users have asked the same question.

The truth is, hunger’s a complex mechanism. “Hunger levels vary based on the length and intensity of the workout, what you ate beforehand, how much you ate beforehand, your workout yesterday, etc.,” says Sarah Schlichter, MPH, RDN, the co-host of the Nail Your Nutrition podcast and CEO of Bucket List Tummy. “Hunger can be very individual, but you should never ignore it, especially after a workout when your body is in a catabolic state.”

Three reasons why yoga might be making you hungry

If your stomach’s distracting you during savasana, there could be a few things to blame.

1. Yoga poses require fuel, aka calories

You’re likely expending more energy on the mat than you realize. “‘Not moving’ is not the same thing as holding poses for periods of time, which stresses muscles and joints and requires significant energy,” explains Susan Bowerman, RD, CSSD, FAND, the senior director of worldwide nutrition education and training at Herbalife Nutrition. “Sweating is not the only indication that the body is working hard or requiring fuel, and you may be working out harder than you think.”

She adds that some people may not want to eat a lot (or much protein) before a workout, so they’ll end up feeling hungry afterward because their body wants to refuel.

2. Yoga helps you be more in tune with your body

Part of what makes yoga stand out from other forms of exercise is that it’s a mind-body practice. That means, in part, that it brings more awareness to how you feel and what your body needs. “In fact, compared to an intense cardio session or HIIT workout, where your appetite may be suppressed due to adrenaline and hormones released, you may be more in tune with your hunger after a yoga session,” says Schlichter.

3. Yoga can stimulate your digestive system

Here’s a fun fact: Yoga doesn’t only stretch your arms, legs, and back. “Even gentle forms of yoga, like restorative or yin yoga, can stretch and stimulate your digestive system, which moves food through your digestive tract and makes room for your next meal,” says Randi Sprintis, MS, an Ashtanga yoga instructor. “So, even slow-moving yoga can make you feel hungry.” As your body feels more awake, your digestive system does, too.

What to eat before and after yoga

It’s hard to enjoy yoga—or the period after, which is hopefully relaxing—when you’re hungry. So how can you fuel your body best?

Before yoga

Shortly before you hit the mat, Schlichter recommends grabbing a small carb-based snack, like a piece of fruit, crackers, peanut butter on toast, or a glass of juice, for quick energy. If you’re eating further in advance of class, add some protein.

“A good rule of thumb is to try to eat at least an hour or two before a class, and stick to foods that are easy to digest,” Sprintis suggests.

Post yoga

“After a yoga class, you want to shoot for foods that can restore your energy, rehydrate your body, and help you feel satisfied,” Sprintis says.

Eating after exercising helps your body in more ways than one. “A combination of carbohydrates and protein can help replenish glycogen stores, increase your blood sugar, and prevent muscle breakdown, all of which will help your body recover quicker for future workouts,” Schlichter says. If you aren’t eating a meal shortly after class, she suggests having something like a smoothie, Greek yogurt with fruit, or cheese and crackers as a snack. “While a post-workout snack may not be necessary for everyone after a yoga workout, be aware that an absence of hunger does not always mean you shouldn’t eat anything,” she adds.

Additionally, Bowerman notes the importance of hydration (which some foods can help with, too!). “The most important thing is to rehydrate, as many yoga studios are quite warm and you can lose a lot of fluid during a session, even if you’re drinking water,” she says. “Afterwards, you can replace fluids and carbohydrates with foods like refreshing fruits (especially watery melons), soups, or a smoothie.”

The bottom line is this: Honoring your body is just as important off the mat as it is on the mat. “Remember that yoga is about being on your own path and not judging yourself or others, especially over food choices,” Sprintis says. “Listen to your body and find a balance that works for you.”

When I overhear the teacher telling another student that our wrists will get stronger as we practice, it’s a relief for two reasons: 1. I’m not the only one who’s struggling with wrist pain in yoga, and 2. There’s hope that it’ll get better.

According to experts, it turns out I’m far from alone. “Wrist pain in yoga is incredibly common, especially when you’re first building your practice,” says Randi Sprintis, MS, an Ashtanga yoga instructor. “Several yoga poses place weight over the wrists, which can cause soreness or discomfort for anyone who’s not typically using the wrists in other exercises or sports, like tennis or golf.” She adds other contributing factors could be a lack of flexibility, lack of strength, and misalignment (all of which are totally normal, and nothing to be ashamed of).

Yet the aching I feel tempts me to just skip practice the next week—but that’s not really what I want to do long-term. I wonder if there’s a way to either proactively or reactively address my wrist pain so it won’t get in the way so much. Thankfully, yoga experts say there are some ways to do this. (Phew.)

Stretch and warm up your wrists beforehand

As you sit on your mat and wait for class to begin, you can work on preventing potential wrist pain in yoga. “Giving your wrists a quick stretch before a practice can help alleviate soreness and prevent injury,” Sprintis explains.

Not quite sure how to do this in an effective way? She provides an example stretch: Get into tabletop position (aka all fours) and place your hands directly under your shoulders. Then, gently rotate your hands until your fingers are pointing toward your knees. After holding for five breaths, move back to the original position.

Sprintis also suggests warming up your wrists before your flow by circling them in both directions.

Check your alignment

The placement of each body part in a pose is more crucial than I realized—and not only for the sake of executing the pose correctly (which can be tricky!). According to Sprintis, proper alignment “allows the body to create a solid foundation and reduces the risk of injury.”

While doing poses such as the plank or chaturanga dandasana (the low plank), she says, make sure your hands are directly under your shoulders. Additionally, you can experiment with what is (and isn’t) comfortable by going into a tabletop pose and inching your hands in, out, forward, and backward until your wrists feel the best.

“If your alignment is off, even by a little, it can strain the wrists,” she adds.

A common misalignment is placing your hands too far outside of your shoulders. “Many beginners may try this because it can create this false sense that you’re forming a wider and more stable base for holding your upper body weight,” Sprintis explains. “However, when we plant the hands too far outside of the shoulders, we’re putting too much pressure on some of the more delicate areas of the wrist, leading to more pain.”

Spread your fingers

Believe it or not, this simple hack is effective, too. Spreading out your fingers and pressing into them helps distribute your weight. “Check the four corners of the hand—the index finger, heel of the hand, pinky finger, and mound of the thumb—and make sure the fingers are spread evenly to create a solid base, so you’re not putting too much pressure on the heel of the palm,” Sprintis says. Press your weight through all four corners, so you’re not sinking into your wrist (an all-too-common habit).

Be mindful of weight distribution

On that same note, you may want to adjust your body so your weight is more evenly spread out. Maybe you want to rest your knees on the ground during plank position, or push backwards a bit in downward dog so you have more weight in your feet than in your hands.

Also, when trying poses that put your weight all on your hands—such as a handstand or crow pose—get into the position slowly, Sprintis encourages. Overall, be gentle with yourself, take breaks, and switch things up if you need to.

Give yourself permission to skip (or change) poses

What’s most important to a yoga practice (or any type of activity) is listening to your body. “If you’re frequently feeling pain in your wrists in a certain posture, skip it!” Sprintis encourages. “Give your body time to heal and allow yourself to explore different modifications that might relieve any tenderness.”

This might look like moving into child’s pose or another gentle yoga pose you like, using a foam block, taking a break to stretch your wrists, or whatever else feels good to you. If you’re not sure what the best modification might be, ask a teacher for their personal recommendations before or after class.

BTW, according to Sprintis, regularly practicing downward dog and sun salutations at home can increase wrist strength, but being mindful of how you feel (and not pushing yourself too hard or too often) is paramount.

Remember: Your yoga practice is yours. Do what you need to do to get the most out of the class and feel comfortable. All bodies are different, and that’s perfectly okay.

So whenever I’ve attempted yoga or meditation in the past, I’ve gotten incredibly frustrated because I’d spend the whole time thinking about all the things I needed to do later, and going over my grocery list in my head.

But there is a reason they call yoga a “practice”: It can take time to adjust. Yoga isn’t just about building physical fitness, it’s also about your mental strength. (The poses themselves are really only one of eight pillars of yoga.) “When you do yoga, it starts out in relation to the body as a workout, and I feel like that’s the first layer,” says Bria Lee, a studio coordinator and instructor at CorePower Yoga. “With me, after I saw the difference with my body, then there came the difference in the changing of my mind.” Lee shares that the literal meaning of the word yoga is “to unite,” so in your practice you are uniting the body and mind.

Knowing that I have a difficult time slowing down, I decided I would embark on a month-long yoga journey to see if I could challenge myself to a change of pace. The rule was that I had to do four or five classes per week for one month. (I don’t ever recommend doing any type of workout seven days a week, even something low impact.)

I started my journey at my local CorePower Yoga, which offers athletic-based flows, often in heated studios. Oh yeah, did I mention I also hate being hot? I’m a Colorado girl, so heat is not in my blood.

I came out of the gate hard with their Yoga Sculpt class. This includes yoga, cardio, and strength moves that help boost your metabolism and build muscle. It seemed like it would be the closest thing to a HIIT class I could get while doing yoga, so I figured I would like that the best. Spoiler alert: I did not. I spent most of the class cursing myself out under my breath, and the rest laying in a pool of my own sweat (or was it tears?) taking deep breaths until I could return to movement again.

I decided that Sculpt probably wouldn’t be my favorite. Though I do have to say, I was incredibly impressed by the instructor who was not only coaching but doing a majority of the movements with us—I think yoga instructors may be some of the strongest people on earth.

The next class I attended was a C2. The CorePower website describes C2 as a “challenging vinyasa flow” that involves more difficult postures. I was surprised this ended up being my very favorite type of class even though it’s slow and intentional. What I found I enjoyed most were the postures where we balanced on one leg. Though I placed first all-around at state in gymnastics in seventh grade, that part of me is long gone. So I enjoyed seeing if I could still balance on one leg, or if I had any flexibility left. (Clearly, I am very competitive with myself—I am an enneagram three, the achiever. If you know, you know.)

On day four, I don’t know what happened, but let me tell you, I was feeling myself. I walked past a mirror and looked over and said, “Damn, you look hot.” Was there any physical change at this point? No. But the reflection I saw looking back at me in the mirror was mighty fine.

Though I know I wasn’t actually seeing physical results that early, by the end of the challenge, I certainly was. I saw a visual difference in my triceps, and I loved it. My upper body is quite muscular, yet I have always struggled to get defined triceps. Not anymore! I’m bummed it’s been too cold to wear sleeveless shirts, because I’m ready to put them on display. I also noticed superior core strength. I’m not sure I saw my abs, but I could definitely feel them. I noticed certain abdominal exercises that had been challenging for me in the past were now exercises that I could do with ease, which was a cool feeling.

For the rest of the month-long challenge, I vacillated between, “When is this month over?” and “Oh wow, I feel really great after this class.” There were days when the heat in the studio was just unbearable. I always had my eye on the thermostat. The classes I took ranged from 95 degrees all the way up to 108 degrees, and they made me realize I would be happier with yoga done in temperatures I would want to be outside in. (There are those who love hot yoga, and the others are me.)

I did partake in a few of the online videos that CorePower offers, because I was curious about how motivated I would be to do yoga in my house. The answer is: not very. The classes were good, but I’m someone who needs to be part of a group to get motivated.

When I first committed to doing this challenge, I asked myself, “Whhhhy?!” and took one of those deep audible sighs I love so much. It felt like something I was adding to my already long list of things to do.

But by the time I was done, I found myself missing yoga a bit. I never thought I would say that. What I miss the most is taking an hour out of my day to get in tune with my mind and body. Though I did see visual results, and gained super core strength in particular, the thing I noticed most was how much I liked me. Doing yoga forced me to spend time with myself, and I found out I’m pretty darn amazing, if I do say so myself.

Doing yoga forced me to spend time with myself, and I found out I’m pretty darn amazing.

Every time I left class, I had a sense of peace that I never get after taking a HIIT class. I feel great and energized after HIIT, but not peaceful. Both types of workouts make me feel like I’m ready to take on the world, but in different ways. I now see the benefits of both forms of training. Lee puts it simply, “For someone with an athletic mind, you need to do something else to compliment what you already do.”

Yoga is that counterpart activity for me. Since finishing my month of yoga, I have been more intentional about taking time to myself, but it hasn’t been quite the same as actually practicing yoga. Mostly it consists of me laying still on my couch for 10 minutes a day. It’s not savasana, but it’s not not savasana.

I will go on the record and say, I am no longer a yoga hater. I am now a yoga appreciator! While I don’t see myself doing yoga four to fives times a week anymore, I will add yoga into my fitness programming at least once a week. I love the peace I feel after each class, and my body can use the stretch as well.

Lee’s advice when deciding whether to add yoga to your fitness routine is this: “The body changing is the last thing you should worry about. Your body is going to change no matter what. You have to be willing to open your mind. Be willing to listen, and not say anything for a second. Really just go inwards.”

That’s what I’m going to take away from this experience. I will remember to take time to slow down to reconnect with myself. The changes will always come, but they start from within.

Want to find your own peace through yoga? Start with this flow:

Yoga can have profound physiological and psychological effects. “Yoga brings together the mind, body, and spirit,” says Arielle Martone-Snell, DPT, NCS, a physical therapist, certified yoga instructor, and owner of Find Your Way Mama. With roots in Hinduism, the practice is composed of eight pillars, including the physical poses (asana), meditation (dhyana), and breathwork (pranayama). “Each can have positive impacts on one’s self (brain and body) and that can be amplified when working together,” says Martone-Snell.

As such, it’s little surprise that there have been several studies that demonstrate the effectiveness of yoga for migraine attacks as an addition to medical treatment. (It’s always best to talk with your doctor if you’re experiencing migraine attacks, as there are a number of medications and other tools to help treat and prevent them.)

Martone-Snell explains that asanas—the postures you move through in a yoga flow—build strength and improve balance, flexibility, circulation, and body awareness or proprioception. “The physical aspects of yoga are no different than any other workout; you can obtain that ‘runner’s high’ after practice, due to flooding the brain with dopamine and serotonin, both of which can improve mood,” she shares. Asanas can also help correct muscle imbalances, and reduce muscular tension.

Mindfulness meditation can help rewire the brain via neuroplasticity. “Through meditation, one can make their brain less sensitive to pain, reduce anxiety, and improve acceptance,” says Martone-Snell.

Meanwhile, the focus on pranayama can help to decrease stress and anxiety by modulating the heart rate and bringing you back to the present moment and back into your body. Martone-Snell says this kind of breathwork also improves oxygenation of the body and can alleviate pain.

So how can you combine all three in yoga for headaches and migraine attacks?

First, figure out what type of head pain you’re experiencing

Martone-Snell says there are a few different types of headaches, and the ultimate impact of practicing yoga can depend on the type you have.

The first important distinction is between primary and secondary headaches. With a primary headache, the headache itself is the main problem. In contrast, a secondary headache is the result of another medical condition, such as a brain injury or sinus infection, which is what will need to be targeted to find relief.

Martone-Snell says there are three common types of head pain—tension headaches, migraine attacks, and cluster headaches—that differ in cause and presentation.

Tension headaches are the mildest of the group but can still be very uncomfortable, she says. “They are often described as dull and achy or throbbing across or around the head. They are often accompanied by muscle tenderness in the head, neck, and shoulders.”

Migraine attacks with headaches are typically on one side of the face and are described as pulsating and severe. “They are often accompanied by increased sensitivity to light, sound, and smells. Some migraines will have an aura prior to the pain,” explains Martone-Snell. The aura experience can differ significantly between different people—it could be visual disturbances or tingling sensations—but it will usually be consistent for that person.

The least common and most severe type of primary headache is a cluster headache. “Clusters are often a more pinpoint location—often near the eye and may be accompanied by eye drooping and tearing,” says Martone-Snell.

How to use yoga for headaches and migraine attacks

Martone-Snell says it’s best to practice yoga regularly if you want to reduce the frequency of migraine attacks or other headaches. When you’re experiencing acute symptoms, it’s not the time to do a strenuous yoga class full of powerful asanas. Instead, focus on meditation and breathwork while incorporating some gentle restorative poses. Martone-Snell walked us through a few asanas that can help you find relief due to their focus on opening the chest, neck, and shoulders.

Chest opening warmup

Martone-Snell says that heart-opening yoga poses like this movement are thought to stimulate the vagus nerve, which can be helpful in headache management.

1. Sit in a comfortable seated position holding onto a yoga strap or belt with your thumbs up and arms as wide apart as possible.
2. Inhale, slowly raising your arms up overhead.
3. Exhale, slowly lowering your arms behind you (your arms will widen as they move behind you). Keep your thumbs pointing up throughout.
4. Continue raising your arms with each inhale and lower them back down on the exhale, alternating in front of and behind your body.
5. Perform 10 reps.

Eagle arms (Garudasana)

Martone-Snell says this pose stretches your back and shoulders.

1. Sit with your legs crossed, arms crossed at the elbow, then wrapped around each other so the palms can press together.
2. Lift your elbows to shoulder height, and then slowly press your hands away from your face to deepen the stretch.
3. Hold for 20 to 30 seconds.

Seated cow face pose (Gomukhasana)

Martone-Snell says this is a great yoga pose to open your chest and shoulders, which can reduce the tension that can lead upward and manifest as a headache.

1. Sit upright with legs crossed at the knees: Your left foot should be to the outside of your right hip, while the right foot should be to the outside of your left hip, with your right knee stacked on top of the left knee.
2. Make your two hands meet together behind your back by slipping your right arm under your armpit then behind your chest with the fingers reaching up, and bending the left arm up and over your shoulder behind you with the fingers pointing down.
3. Interlace your fingers and open your chest into the stretch. If your hands can’t reach each other, grab onto a towel or strap between them.
4. Repeat on the other side.

Fish pose (Matsyasana)

Martone-Snell says if you have an active headache, you can use blocks and bolsters to support your back and keep your head above your heart in this heart-opening pose.

1. Lie on your back, with your knees bent, feet flat on the floor, arms along your body, and your palms facing down.
2. Lift your hips and slide your hands underneath the top of your butt where it meets your lower back.
3. Inhale, lifting your chest up off the ground and bending your head back by pressing into your elbows and shoulders.
4. Hold for five breaths.

Lion’s pose (Simhasana)

Combining asana and pranayama, Martone -Snell says this pose, practiced with lion’s breath, helps reduce tension in the face.

1. Kneel on the floor with your hips on your heels, palms on the floor.
2. Exhale, arching back with mouth wide open, tongue out, and make a “roar” sound.

Supported child’s pose

This yoga pose can be used for headache relief if you use a pillow or bolster to keep your head above your heart.

1. Kneel with a bolster in front of you, big toes together, knees wide.
2. Sit back on your heels and rest your stomach, chest, and head on the bolster in front of you. Your arms should be extended straight in front of you as far as they can go.
3. Focus on breathing deeply, aiming to exhale longer than you inhale, which stimulates your vagus nerve. Try a 4- to 6-count inhale and a 6- to 8-count exhale.

Cobra pose (Bhujangasana)

Martone-Snell says this is essentially a gentle backbend or heart-opener pose that may ease headaches.

1. Life face down with your legs extended behind you, big toes touching.
2. Place your hands just outside your lower ribs with your palms on the ground and fingers pointing forward.
3. Inhale, lifting your head and chest by using the muscles in your back. You should feel a good stretch in the front of your chest.
4. Hold for 30 seconds.

Supine spinal twist (Supta Matsyendrasana)

Martone-Snell says this asana stretches your neck and back. For headache relief, she suggests placing a small yoga ball or lacrosse ball under your occiput (the back of the head near the base of the skull) when turning your head from side to side. “This will act as a massage to ease tension in the suboccipital muscles,” she says.

1. Lie on your back with your arms stretched out like a “T.”
2. Bend your knees so that your feet are flat on the floor.
3. Slowly lower your knees to one side. You can place the hand on that side over the top of your knees to apply more of a stretch, or you can put a yoga block or bolster under your knees for less of a stretch.
4. Turn your head to the opposite side (towards the outstretched arm).
5. Hold the pose for 5 to 10 breaths, and then switch sides.

A consistent yoga practice can be a wonderful non-pharmacological addition to treatment for migraine attacks and headaches. However, Martone-Snell says that if the pain is persistent or disruptive to your daily life, you should always see your physician to discuss workup and treatment.

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And around the holiday season, when wellness-minded folks indulge at various celebrations and then look for a yogic antidote, it’s common to see bloat-relieving poses making their way into circulation. But poses are only one of the eight limbs of yoga. To truly embrace the practice, honor its roots, and feel its effects, we need to approach yoga holistically, bringing proper concentration and breath, for instance, to any flow.

Yoga instructor Sara Sas,RYT, L.Ac., adds acupressure to this, too. Also a licensed acupuncturist and Traditional Chinese Medicine practitioner, she recently shared with Well+Good that, when she’s dealing with digestive issues, she pairs certain yoga poses with acupressure (i.e., no needles!). This gives her an added boost of relief and digestive support. Here, she shares her three go-tos. 

1. Wind-Relieving Pose (Pawanmuktasana)

1. Laying on your back, inhale and extend both of your legs out straight. On an exhale, hug your knees into your chest using both arms, connecting the tops of your thighs to your stomach/chest.
2. Take a few deep breaths in this position, allowing your body to relax and release.
3. Find your acupressure point (details below) and massage that for a minute or so as you hold this pose, continuing to breathe deeply and mindfully.

Acupressure point: Stomach 36

Find it: Place your hand just below your opposite knee, with the side of your index finger along the base of your kneecap. At about the tip of your pinky, just on the outside of your tibia, you’ll find this digestion-supporting acupressure point. 

Why this works:

“On its own, Pawanmuktasana is a go-to pose for gas and bloating relief, as it helps to expel trapped air in the digestive tract,” says Sas. “Combining this with acupressure at the command point of the abdomen, according to Traditional Chinese Medicine, benefits the stomach and spleen by helping with the nourishment of digestion, while regulating intestines and expelling wind-gas. It’s a win-win.”

2. Goddess Pose (Utkata Konasana)

1. With your feet wider than hips-width distance apart, turn your toes outward. (Think: sumo squat or second position grand plié)
2. Sink into a squat, tucking your tailbone slightly, maintaining an external rotation with your thighs. Lock in your abdominal muscles and maintain an upright spine with relaxed shoulder blades.
3. Lift your heels up, putting the weight into the balls of your feet.
4. Lower heels, shifting weight into the back of the feet to lift the toes.
5. Hinge at the waist to grab under your toes and stimulate the pressure points (see below to locate). You can do this one at a time.
6. Repeat the lifting and lowering of your heels, focusing your attention on the acupressure point. 
7. End with feet flat on the ground. 

Acupressure point: Kidney 1

Find it: “This point is basically the center of the sole of the foot,” says Sas. (Think more bottom of your metatarsals, rather than bottom of your arch.) 

Why this works:

“Goddess pose helps generate warmth throughout your body, and the increased circulation can help with your digestion,” says Sas. Adding the Kidney 1 acupressure massage can help center you. “Breathe deep, sending energy into your feet to feel a sense of grounding, support, and strength,” says Sas. “When we are grounded and centered, our digestion is supported.” The opposite is also true: When we’re stressed, our digestion takes a toll. 

3. Easy Seated Twist (Parivrtta Sukhasana)

1. Sitting in a cross-legged position, with your spine straight and the crown of your head reaching toward the sky, bring your left hand to your right knee.
2. Keeping your spine straight, twist to the right, placing your right hand behind you on the floor, near your hip. Ensure you don’t go too far and lose your posture.
3. Look over your right shoulder, and breathe deeply into the twist.
4. In this position, locate and massage the acupuncture point with your left hand (location detailed below).
5. Change your cross-legged position (if the right leg was on top, bring the left to the top) and repeat this exercise on the opposite side, ensuring you continue to breathe deeply.

Acupressure point: Spleen 21

Find it: “This point is called ‘The Great Embrace’ and is located on the side of your ribcage,” says Sas. “It can be easily stimulated during a seated spinal twist while you give yourself a hug.”

Why this works:

Twisting poses are popular choices for digestive health, and for good reason: Twisting the torso helps stimulate the digestive organs. 

With easy seated twist, especially when you begin with a twist to the right, you’ll massage the ascending colon, and then descending colon as you twist to the left, helping to “move things along,” as they say. Adding in some acupressure bolsters this effect. “Spleen 21 moves Qi [energy] and blood,” explains Sas. “This transforms stagnation in the body, especially around the diaphragm, which [according to TCM] assists with better digestion.”

Luckily, we gained a wealth of information from medical professionals this year about how to alleviate chronic back pain. So if it’s got you down, no worries— we’ve got your back. Ahead, find the best exercises and stretches for back pain we learned about in 2022.

9 lessons on easing back pain we learned this year

1. Stretches for back pain after a road trip

Sitting still for prolonged periods of time can cause our back to tighten up, such as when you’re in a car for hours at a time. To relieve back pain cause by road trips, physical therapist and assistant professor Abbigail Fietzer, DPT, recommends sitting up straight while en-route to your destination, as well as engaging your core muscles.

Once you’re out of the car, try stretches that counter the position your back was in during transit like pelvic tilts, prone press ups, and kneeling hip flexor stretches. You can also try stretching with the help of tools like a foam roller or chirp wheel.

“Think of stretching into the opposite way of how it had statically been,”Brad Baker, DPT, a performance coach at Future, previously told Well+Good. “When you sit for a long period of time, your “low back is flexed forward, pelvis is tilted back, and hips are in a flexed forward position as well.”

2. Areas to exercise for back pain caused by big boobs

If you’re suffering from back tension caused by heavy breasts, physical therapists and personal trainers alike recommend strength training moves that target your core and upper back. Building up a strong core will improve your ability to stabilize the spine, removing some pressure from your back, while training the upper back can improve poor posture caused by the weight of your chest. Finally, breathing deeply with your diaphragm can lessen the strain on your upper chest and neck.

3. Stretches and exercises for lower back pain during pregnancy

Professional dancer and Dancing With The Stars alum Lindsay Arnold learned to navigate lower back pain during her second pregnancy by keeping active. Glute-activating moves like bird dogs and leg lifts helped her build a strong support system for her back, and stretches like child’s pose and cat/cow stretch helped alleviate tension. Other stretches like kneeling lunges and pigeon pose can seriously relieve lower back tightness, too.

Here’s the right way to perform bird dogs, BTW: 

“Low back pain in pregnancy is one of the most common frustrations for women,” Arnold previously told Well+Good. “It is important to work on strengthening the supporting muscles, as well as stretching to improve joint mobility and release muscle tension.”

4. Chest stretches for upper- and middle-back tension

If you feel tightness in your upper and middle back, try stretching out your chest. According to physical therapists, a tight chest can round your shoulders forward, worsening existing back pain. In the 10-minute chest opening stretch routine below, pilates instructor Brian Spencer demonstrates moves that incorporate your chest muscles (aka pecs). By expanding your pec muscles, you’ll improve blood circulation, mobility, and posture.

5. Glute exercises for lower back pain

In case you needed a reason to do your squats today, a stronger booty can help alleviate chronic lower back pain. “Your low back muscles can and will compensate for inactive glutes,” physical therapist Natalie Sampson, DPT, previously told Well+Good. “Glutes can be inactive from weakness, or because they are tight or restricted.”

A resistance band can help you build a better base. Banded squats, banded side steps, and banded front steps can strengthen your side glutes and lessen lower back strain over time.

6. Camel pose for all-over back pain and rounded shoulders

The benefits of yoga know no bounds! Camel pose, or ultrasana, is an open-heart back stretch that can strengthen your back, correct rounded shoulders, expand your chest, and alleviate back pain. To that end, CorePower Yoga instructor Sabrina Washington recommends properly warming up before trying camel pose as this heart opening backbend is more strenuous than other yoga asanas—and if you’re currently getting over an injury, Washington suggests skipping this stretch.

“This is an intermediate and more strenuous pose that can agitate preexisting muscle aches or joint issues in these areas,” she previously told Well+Good. “Be sure to speak with your doctor if you have any concerns before practicing yoga.”

7. A tennis ball massage for insomnia caused by back pain

Unrelieved back tension can make for some sleepless nights. If back pain is keeping you from catching some zzzs, try placing a tennis ball on your mattress directly under the spot that’s bothering you. The gentle pressure from the tennis ball will help lengthen and stretch the affected muscle. Just be sure that you don’t fall asleep on top of the tennis ball, and avoid placing it directly underneath your spine as this can cause bruising and even worsen your existing discomfort. Ouch!

8. Core-strengthening exercises for back pain in seniors

Personal trainer Lori Michiel, 68, knows more than a thing or two about maintaining a fit physique as you get older. Part of her work involves teaching senior clients how to locate and activate their core muscles. Core training can improve balance and ward off back pain, two common complaints from her clients. Her go-to move? A standing dumbbell raise because it flexes the abdominal muscles and strengthens them over time

9. A lower-back stretch to loosen sneaky abdominal muscles

Twisting, reaching, and pushing motions can stretch the upper back in a flash, but the lower back can be harder to target. Injury prevention specialist and athletic trainer Liz Letchford, PhD, says the quadratus lumborum (or QL), a sneaky, super deep lower-back muscle, could be the cause of your lower back pain. As with any instances of serious back pain, Letchford recommends checking in with a medical professional. Moving an injured muscle, even in an attempt to stretch it, could cause further harm.

“The QL is likely tight because the pelvic musculature isn’t working optimally,” Dr. Letchford previously told Well+Good. “Stretching may provide relief in the short term, but the best approach would be to work with a movement specialist to determine where you may be compensating.”

After getting the go-ahead from a PT, try this door frame stretch to target the quadratus lumborum and release lower back tension.

Following these tips next time you’re feeling tight or achey and you’ll be back on track in no time.

But with each class, I’ve grown more in love with the practice and my teachers. I also can’t help but feel anxious about contracting COVID/the flu/monkeypox from communal mats—even though experts say that’s not a major concern, especially if you wipe them down, for the record. Regardless, I figured it was time to get my own.

When I first heard about Oko Living yoga mats, I was instantly intrigued. Unlike your typical rubber yoga mat, they’re made from eco-friendly, hand-loomed cotton “using the original mat design yoga was created on,” according to the site. (And they come in various shades and color combinations that are calming, pretty, and stylish.) With prices ranging from $168 to $188, they’re not cheap. But for a practice that is all about intensely tuning into how your body feels, I wondered what it might be like to do yoga on it, so I tried one out.

The herbal yoga mat I tested comes with a yoga mat bag for easily transporting it to and from the gym (praise!), and Oko Living’s “organic soap nuts” ($24), which work as an organic laundry detergent that can keep the dyes vibrant and extend the life of your mat (you can use them up to 80 times!).

Oko Living Chakra Energy Yoga Rug — $188.00

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Unlike rubber mats, this one is rug-like, so it feels more home-y (as in, you could practically take a nap on it). But it’s not as plush and cushion-y in the way a rubber or foam mat usually is. If you’re someone with sensitive knees, you’ll likely need to double it up by folding some of the fabric over during any kneeling lunges, for instance.

I didn’t notice the “subtly sweet, natural smell that reduces stress” that the site mentioned and that I was looking forward to.

But one thing I love: How sturdy it is. I don’t worry about tearing it while in downward dog—yes, I’ve torn a (cheap!) foam yoga mat before, and it was terribly embarrassing. You also won’t find yourself slipping and sliding, no matter how sweaty your palms get. This mat has ridges that help your feet and wrists stay in place throughout your flow, and the grippers on the bottom keep the mat from moving around.

On that note, the mat also doesn’t make noise when you change positions, like regular mats sometimes do. (As someone who easily feels awkward, I was grateful AF for this.)

Other laundry-list details: It’s made of organic cotton, is allergen-free (other than the latex grippers on the bottom), and weighs just 3.4 pounds, making it easy to transport. The company also claims these mats are ethically made and that the grip gets better as you sweat. As far as cleaning the mat goes, it’s no biggie: Since it’s antibacterial and antifungal, you can get away with washing your mat every three to five months, either in the tub or washing machine.

Overall, the home-y rug feel has helped me feel less self-conscious during class; I feel like I’m in my living room, not surrounded by 30 other people. That kind of comfort is just what I want during my flow.

On this week’s episode of Good Moves, East River Pilates trainer Brian Spencer shows you how to loosen up your muscles and joints when you’re in a time crunch. “Today, we’re going to be doing a nice lunch break stretch—a perfect little stretch snack to tag in in the middle of your day whenever you have a moment,” he says at the top of the video. “We’re really going to be targeting those muscle groups that get tight when you sit or stand all day, so this is perfect if you’re in the middle of your workday.”

Specifically, the hamstrings, quads, thoracic spine, pecs, and hips suffer the most from all that desk work, so Spencer takes care to guide you through stretch and mobility work to hit “Edit Undo” on all that tension. Downward dog, pigeon pose, seated side bend, spinal twists, and bow pose are all on the menu (and you can even add a short, yummy savasana at the end if you so desire).

So, before you get back to work, go ahead and do one more thing that’s just for you. Find a yoga mat or a rug, put on some stretchy pants, and press play on Spencer’s mid-day reset.

I imagine other folks have experienced this, too. Acid reflux—which happens when the stomach acid flows backwards into your food pipe or esophagus—can be triggered when you’re not sitting up straight. It can hit when you’re doing something as routine as tying your shoelaces or when you’re challenging your body during exercises like downward dog.

“The position of yoga poses—inverted or flat—can trigger acid reflux, especially if the stomach is still digesting food,” explains Samantha Nazareth, gastroenterology expert with PEPCID®. “Normally, it can take up to four hours for food contents to move from the stomach to the next part of the intestine.”

Determined to not let this issue impede my yoga practice, I asked Dr. Nazareth and a couple other experts to share their best tips for minimizing acid reflux on the mat.

1. Choose your poses wisely

If you’re doing yoga on your own, be mindful of the poses you choose. “Some that are notably helpful for reducing acid reflux are chair, dancer, and mountain pose—all standing poses,” says Gina Newton, a yoga teacher and NASM-certified personal trainer. “Reclining bound angle, warrior I, and triangle poses are also all supportive.”

If you prefer taking yoga classes rather than creating your own flow, Newton recommends sticking “to the slow, gentle yoga versus heated, power yoga in order to bring more peace and calm to your body.”

Just know that you’ll likely have to make modifications. You’ll want to avoid inverted poses, such as downward dog, since they “could cause acid to move up the gastrointestinal tract, from the stomach up into the esophagus, causing an uncomfortable burning sensation,” says Swathi Varanasi, an integrative health pharmacist. If your instructor gives this pose, try alternatives until you find something that feels more comfortable, like a plank or child’s pose, or just take a break whenever the class flows through downward dog.

For any reclined or supine poses, such as savasana, Dr. Varanasi recommends elevating your head so acid can’t move upward. Placing a yoga block or blanket underneath, for example, can help.

2. Be mindful of what and when you eat

Eating too close to a yoga session can trigger acid reflux. Have any meals or snacks at least two hours before, Dr. Varanasi says. Additionally, she suggests avoiding foods that are common triggers, such as alcohol, caffeine, acidic fruits and vegetables (citrus, tomatoes, pineapple), and spicy foods.

3. Take an antacid or acid reducer beforehand

PEPCID Complete® can help with mild acid reflux. “It is a chewable tablet that provides dual action heartburn relief that starts working in seconds and lasts for hours,” Dr. Nazareth says. “It combines an antacid that starts neutralizing acid with an H2 blocker, famotidine, that helps control acid all day or all night.” (However, know that acid control does not imply symptom relief.) Other options include Tums, Pepto Bismol, Rolaids, Alka Seltzer, and Mylanta.

Pepcid, Complete Acid Reducer + Antacid Chews, Berry Flavored — $17.00

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4. Embrace yogic breathing techniques

According to a 2013 study in the International Journal of Yoga, certain yoga-related breathing methods, such as Kapal Bhati (feeling your breath in your stomach), Agnisar Kriya (a bent-over breathing exercise that helps with digestion), and Pranayama (controlling the breath) can help reduce acid reflux and other gastroesophageal reflux disease (GERD) symptoms. They can “increase diaphragmatic tone, which helps decrease the ability for acid to flow from the stomach to the esophagus,” Dr. Nazareth explains.

Mindful breathing, along with yoga, can also help with stress and acid reflux generally. “Stress can cause an increase of acid in the stomach; yoga can help reduce stress, therefore reducing acidity in the stomach while also strengthening the lower esophageal sphincter (LES),” Newton says. “It is the breathing that supports reduction in stress, anxiety, and helps strengthen the LES.”

Just be aware that acid reflux can make breathing harder at times. So if breath techniques aren’t working for you today, focus on other strategies. The bottom line is this: Everyone is different, so try out different poses and strategies, and practice for yourself to see what works for you, Dr. Varanasi says.

You got this. Start by trying this gentle flow with any modifications you need:

Of course, every yoga practicer needs a good yoga mat, which is usually one that has a thick surface to support your knees and can provide stability. But it’s also equally important to have comfortable clothing (i.e lightweight and breathable fabrics, low-impact and unrestrictive bras, and comfortable leggings). For yoga teacher at Open studio Tara Zinnamon, this is a must-have. “When I have to spend time worrying about my top or adjusting my waistband over my belly during my practice, it really takes me out of the movement and the moment,” says Zinnamon. But that’s not all. Other items in her yoga gym bag include a water bottle that she uses to stay hydrated and to enhance her practice.

Plus, other yoga-adjacent gifts are always appreciated (think nail polish for those exposed toes and high-quality towels for hot yoga). And while this checklist may vary from person to person, some things are truly non-negotiable. For some inspo on what to get the yogi in your life, take a look at some popular and some expert-approved yoga items below.

Yoga Mats

Jade Harmony Yoga Mat — $85.00

No matter if you’re a beginner or an advanced yoga student, this mat from Jade covers all the bases. “Jade Yoga’s Harmony Yoga Mat is lightweight and has great grip, but most importantly it’s eco-friendly,” says Zinnamon. “Their mats are made from natural rubber, which is a renewable and sustainable resource—rubber trees. The company also plants a tree for every mat sold.”

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Retrospec Solana Yoga Mat 1" — $38.00

If you’re looking for a budget-friendly buy, this Retrospec Solana Yoga Mat is one the delivers both in quality and in performance. Its one-inch thick surface helps maintain your balance, while the ribbed texture prevents slipping during more intense yoga sequences.

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Manduka eKO — $95.00

Another Manduka mat that the yoga teachers love is the eKO. In fact, yoga instructor at the Yoga Garden Kiera Missanelli called it “the best mat” to use—and for good reason. Made with all-natural tree rubber, this mat has a sturdy non-slip surface to keep you stable when trying more intermediate moves, like Side Plank Pose. Even better? It’s PVC-free and without any “harmful plasticizers.”

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Alo Yoga Warrior Mat — $100.00

Beloved by many yoga teachers, the Alo Mat is one of the few mats on the market that really level up your yoga sesh. Part of the reason is the extra cushion and durability. “I was a long time user of the Alo mat and kept coming back to it because of its durability and grip,” says celebrity pilates instructor and co-founder of The Pilates Class, Jacqui Kingswell.

“In my practice, I spend a lot of time on my hands for specific full body moves and if I were to slide around the mat that would compromise the workout as well as potentially injure me. The Alo mats are all around very high quality, making them distinguishable from others, and this is what kept me a loyal user of the mats for years and what continues to impress me about their mats.”

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The B MAT Strong Long 6mm — $124.00

This mat is kind of like a jack of all trades. You can use it to anchor you for different types of practices, including vinyasa and restorative. It also provides great support for your regular gym workouts. Not to mention, it’s 100 percent OEKO-TEX certified (aka, free of harmful chemicals).

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Leggings

Lululemon Align High-Rise Pant 28" — $98.00

No shocker here. There has been a lot of praise about the Align pants over the years (including from W+G), and for good reason. They’re the epitome of the “everyday legging.” Their seamless design and ultra-lightweight fabric make them feel like a second layer of skin, so you can comfortably wear them from the couch to the studio. “Lululemon’s Align leggings have been my go-to for years,” says Zinnamon. “I prefer leggings that feel as if I’m wearing nothing at all as opposed to compression, so the barely-there material is a dream.”

 

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Beyond Yoga Spacedye Caught In The Midi High Waisted Legging — $97.00

“Beyond Yoga’s leggings are also so, so soft and move well with the body,” says Zinnamon. “Both [Beyond Yoga and Lululemon leggings] have wide and high waistbands that are flattering, comfortable and secure. Neither fall down while I fold forward [nor] cut into my skin.”

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Athleta Salutation Stash 7/8 Tight — $109.00

For Missanelli, Athleta takes home the crown for having the best leggings. These one are silky smooth Powervita fabric, which allows you to get the maximum amount of stretch without having to stress your body.

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Aerie OFFLINE High Waisted Crossover Legging — $32.00

Originally $45, now $32

If you’re looking for leggings that you can wear both to yoga and to a HIIT class, these Crossover pants are a safe bet. Their buttery soft fabric and universally flattering silhouette makes them a regular fan favorite. They also have little to no compression so you can easily move around in them when you do headstands and more advanced movements like Plow Pose.

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Alo Yoga 3" High Waist Airlift Short — $58.00

For hot yoga fans, the Alo Yoga 3″ High Waist Airlift Shorts are a dream come true. They  provide great breathability and contour your booty. Additionally, they’re made from the brand’s signature micro-performance, double-knit fabric, which famously has a second-skin feel.

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Vuori Rib Studio Short — $61.00

What’s great about these biker-style shorts is the super high-ribbed waistband. It provides great coverage for your stomach and is soft to the touch. The shorts also don’t have any side seams so you can really move freely from the start of your workout to the end.

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Oya Goddess Power Short — $69.00

For the days when you skip yoga or need something extra breathable to work out in, these biker shorts are a perfect fit. They’re specially designed with mesh material at the crotch to keep your vagina ventilated. And thanks to the bodycon feel, you can even wear these under a dress.

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Tops

Beyond Yoga Spacedye Slim Racerback Cropped Tank — $66.00

Like the brand’s best-selling Spacedye leggings, the racerback tank is buttery soft and feels like a second layer of skin the moment you put it on. It even provides support for your boobs, thanks to the built-in shelf bra.

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prAna Sopra Seamless Bra — $65.00

Made with breathable organic cotton and nylon, this bra is one of the most versatile bras on the market. Similar to a bralette in its style, it’s lightweight and comfortable enough to wear for activities beyond the studio. In fact, you can wear it under a dress shirt while you’re on-the-go, or pair it with some shorts for your hot yoga class.

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Lululemon Cool Racerback Short Tank Top Nulu — $34.00

Originally $44, now $34

If you want more coverage in the front while you work out, add this Lululemon Cool Racerback Short Tank Top Nulu ASAP. It’s soft like the Align pants, and feels super smooth to the touch. Plus, you don’t have to worry about it rising up since it has a compressive style fit.

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Athleta Warrior Longline Bra A-C — $41.00

Originally $54, now $41

Another bra designed for floor practice is this Warrior style form Athleta. The extremely buttery soft Powervita fabric is like a “gentle hug” and allows you to move without compression on your boobs. Even better? It has UPF 50+ protection for those who love to work out outdoors.

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Everyday Yoga Varley Bradford Active Top — $55.00

What makes this top unique is the relaxed fit and thumbholes. This loose style drapes your body in a flattering way and provides a more comfortable feel.

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Sweaty Betty Super Soft Workout Zip Up — $138.00

When it’s time to wrap up your workout, slip into this sweat-wicking jacket to cool off. It’s incredibly lightweight with four-way stretch to give your maximum movement.

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Accessories

Manduka Yogitoes® Yoga Mat Towel — $60.00

For hot yoga fans, consider bringing this towel to your next class. It stretches the entire length of your mat and licks up every drop of moisture to keep you from slipping during and after your session.”I personally use the Manduka Yogitoes Towels—they absorb wild amounts of sweat and the underside has silicone nubs that grip to your mat and keep the towel in place,” yoga instructor at Los Angeles’ Hot 8 Yoga Sami Houston previously told W+G.

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Hydroflask 32-oz Wide Mouth Bottle — $50.00

Never underestimate the power of having a quality water bottle during a workout. And this 32-oz Hydroflask is worth every penny. Its stainless steel interior and double-wall insulation keeps drinks icy cold for 24 hours and hot drinks scolding—even in a hot, humid studio. Plus, the lid straw provides easy sipping when you want to sneak in a swig of water between poses.

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Gaiam Easy-Cinch Yoga Sling — $10.00

If you don’t have a yoga carrier bag to transport your mat, this yoga sling is an easy workaround. It’s super lightweight and comes with metal slider rings that help secure the straps in place so you can transport it hands-free.

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Olive and June Shaken Espresso Set — $45.00

No time to get a mani and pedi before you next yoga class? Fear not! Do it at home using one of these super cute nail polishes from Olive and June. The set includes a lovely assortment of dark browns, creamy tans and milky pastels all inspired by the sweet color palette of your favorite coffee order. If your giftee isn’t the best manicurist, get them the Mani System—this includes tools like The Poppy, a handle that makes applying paint to nails a lot easier, a clean-up brush that hides outside-the-lines polish, a salon-worthy buffer, and more.

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Vivitest Aromatherapy Diffuser — $42.00

The yoga studio isn’t the only place you can create a peaceful environment. Bring the calmness and relaxation home with the Vivitest Aromatherapy Diffuser. Pour in your favorite essential oil and this diffuser will fill up any room with its fragrance. The battery lasts up to five hours and runs on stealth mode (aka, it’s super quiet).

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Bombas Women's Gripper Ankle Sock 4-Pack — $65.00

Originally $68, now $65

Does your giftee like to do yoga on chilly fall and winter mornings? They may deal with cold toes, but wearing regular socks during yoga isn’t usually an option (less grip, and you’re more prone to lose your balance). Not only do these socks help keep your feet warm,  they also keep you anchored to slippery wood surfaces.  The stay-put grips at the bottom help prevent you from sliding, while the cushioned footbed provides additional support for your soles when you’re in the middle of your bar exercises and Warrior’s pose.

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Jiggy Puzzles, Bathing with Flowers by Alja Horvat — $49.00

In between yoga sessions, help keep your mind active by working your way through a puzzle. This one from Jiggy Puzzles is 800 pieces and features a lovely illustration from Slovenian artist Alja Horvat. The puzzle also comes with a glass jar and glue to preserve the puzzle pieces when you’ve completed it.

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Yoga Dice — $13.00

Whether you’re a beginner or seasoned yogi, insert a little fun into your yoga routine with the set of Yoga Dice. Each die contains different poses on each side including standing, twisting and balancing movements. Just roll and see what exercises you’ll have to do for the next five minutes.

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Gratitude Journal — $35.00

Keep up your mindfulness routine outside of your yoga practice by meditating on the many blessings in your life. And this journal is a great place to jumpstart your brainstorm. It features dozens of daily prompts, activities, and encouraging messages to help cultivate positivity as a foundation in your everyday life.

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ASUTRA Natural & Organic Yoga Mat Cleaner — $11.50

In order to extend the life of your mat, it’s important to clean it regularly. And this mat cleaner allows you to do just that, thanks to its organic combo of ingredients. “I like the mat cleaner because it’s non-toxic and safe to use on my mat,” yoga instructor Farah Jaffrey previously told W+G. “It has natural ingredients so it’s not harsh and won’t ruin my mat’s texture. It’s well-balanced so it won’t leave your mat oily.”

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Brentwood Home Buckwheat Yoga Bolster Cushion — $85.00

Though pricey at $85, this buckwheat- and cotton-fill bolster pillow gets an A+ for its use of eco-friendly materials and ability to enhance your yoga exercises. “Some of my students have this and love the way it supports their practice,” says MyYogaTeacher yoga instructor Annelise Piers. “It might not be as firm as a one built to Iyengar yoga bolsters specs, but they meet so many other sustainability standards.” Just place it on your lower back to rest your spine or use it as a way to lift up your torso. FYI: Bolster pillows are often used as a support accessory in restorative yoga to help relax the body.

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Epitomie Fitness Muscle Max Massage Ball — $25.00

“A must-have in a yogi’s gentle armory is a regular myofascial self-massage. [It] can do wonders for one’s more active practice by releasing knots and breaking down sticky restrictions to our muscles,” says Piers. And this massage ball does exactly that. The different grooves help to loosen up knots, reduce tightness and increase blood circulation to sore muscles. Plus, it fits right in the palm of your hand so you can easily carry it with you on-the-go.

 

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Bucky Therapeutic Travel Hot/Cold Therapy Neck Wrap — $25.00

Originally $34, now $25

If you want to experience a little spa treatment at home, try using this Bucky Therapeutic thermal therapy neck wrap to help relax your muscles.  Put it in the freezer to turn it into a cold compress or toss it into the microwave to help remove the tensions from your shoulders. “In my yin practice, I find that sandbags help get deeper into a target area,” says Piers. “This one has the bonus of being warming, or cooling, to the tissues. I have a student who uses this on different parts of her body in practice.”

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Manduka Lean Cork Yoga Block (2-Pack) — $35.00

If you’re having trouble landing more difficult poses, blocks like these help to provide more stability and reduce stress on your joints. They can also be a great way to add difficulty to a move, optimize the alignment of your pose, and provide additional support.

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ClassPass Gift Card

Surprise your loved one with a trip to one of their favorite yoga studios–for free. When you purchase a gift card from ClassPass, you can select from hundreds of workout classes to attend in your neighborhood.

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ELENTURE Yoga Mat Bag — $19.00

This carrier comes with everything you need to travel with your mat, including a large pocket to stash your water bottle, socks or other personal belongings. The bag measures around 26 inches in length, which is big enough to carry most standard size mats from Manduka, Gaiam, and BalanceForm. The fabric is also water-repellent to help keep away moisture and odors, which will be handy after hot yoga.

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Walden Meditation Cushion + Mat Set — $245.00

If you like to start your session with a few minutes of mindfulness, this Walden cushion set can help enrich your practice. What makes it worth the extra coin is the use of hypoallergenic buckwheat-hull packing and soft memory foam that makes it feel like you’re setting on a cloud. The cushion also shapes to your body and has antimicrobial properties to help fight against bacteria.

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A Yoga Poster by KarenzaFafooArt — $30.00

This digital print poster is a fun and friendly teaching moment featuring some of yoga’s most popular poses. It includes hand drawn illustrations showcasing moves and the names of positions fundamental to yogis everywhere.

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Boy Smells Super Greens Duo — $80.00

There’s nothing like the smell of nature to awaken your senses. For those who love doing yoga outside but have to retire that practice until spring, these candles are the perfect gift. And these Boy Smells candle bring the great outdoors to you in the form of two classic scents: Park Life and Aqua De Jardin. Each candle has a mix of floral and zesty notes to help make your home smell like a lush forest. It’s the closest you’ll get to park yoga in your living room.

 

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The Original Ohm With Gift Box — $46.00

To tap into the spiritual side of your yoga practice, consider adding this Ohm singing bowl to your home studio. It helps promote a calming environment by creating a distinct bell sound. The vibrations of this sound help to positively impact the nervous system and stimulate relaxation. You can also modify and deepen the sound by adding water to the bowl.

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Athleta Vital Headband in Powervita — $14.00

If you don’t want to be distracted by the hair in your face during your workout, this Athleta Vital Headband in Powervita is a must-have. It dries quickly and keeps you cool as you work up a sweat during your more strenuous exercises.

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That philosophy is what she brings to her students now as a yoga teacher, and is part of her advice for people who may be new to yoga, or just starting it up again.

“When I realized that this is a practice in the sense that every day, your body, your mind, and even the sides, the left and the right side, are going to be different, everything changed,” Tabilo says.

On this week’s episode of The Well+Good Podcast, Tabilo shares the story of how she came to yoga, and why she didn’t immediately feel it was for her because she lives in a larger body. But when she realized that she could vary the poses in a way that suited her, it opened up a whole new world of movement.

She’s not the only one to approach physical activity in this way. The inclusive fitness space is working to make modifications a central component of physical activity, not an afterthought.

“I don’t walk, and my body is really different than most, but there are minute little differences in everyone’s bodies that I think we should all take inventory of and be proud of,” Alana Nichols, a Paralympic athlete who is paralyzed below her mid-thighs, previously told Well+Good. “It’s important to modify [workouts] to honor those experiences.”

Tabilo actually prefers the word “variations” to “modifications,” because she doesn’t think there should be one primary way of doing things.

“You are in charge of your practice in the sense that you can decide to do a variation,” Tabilo says. “When you decide to honor your mind and your body with a variation, you are finding your power.”

You can hear more of Tabilo’s story and advice for approaching yoga with a beginner’s mind by listening to the full episode now.

Ustrasana or camel pose benefits

1. Stretches and strengthens

Besides providing a really great stretch, Washington says camel pose also helps strengthen your abs, thighs, back, hamstring, and glutes. 

2. Corrects rounded shoulders

Many of us spend too much time slouched over something (computer screen, cell phone, steering wheel, etc.). “Unfortunately, our shoulders, upper back, spine, and neck suffer the consequences,” Washington says. “Camel pose counteracts this by literally opening up our chest and maneuvering our spine in the opposite direction to correct rounded shoulders, relieve pain that has accumulated in our necks and upper backs, and strengthen our spine.”

3. Helps with back pain

In addition to correcting rounded shoulders, this pose can also help prevent back pain. “Oftentimes, back pain can come from poor posture, which may be the result of a weak core or hunched upper body,” Washington says. “When done properly, camel pose engages the muscles in your back and abdominals, which can help prevent future issues.” 

4. May relieve constipation

If you’ve gone a few days without pooping, you may want to add this pose to your yoga flow. “Yoga has been [shown] to help with digestion,” Washington says. “Camel pose, in particular, stretches your abdominals, stomach, and intestines, which are key to healthy digestion and relieving constipation.” 

5. Opens up your chest

“Camel pose is a backbend that opens your heart chakra to giving and receiving joy, love, and compassion,” Washington says, adding that it can also make breathing easier because it increases your breathing capacity. With heart-opening poses like this, some people may feel vulnerable or emotional during or after the pose. Washington advises being gentle with yourself and taking it at your own pace if this happens. 

6. Cultivates a sense of inner harmony

Overall, most people feel calm, empowered, and strong when doing Ustrasana. “Some people also find this pose very relaxing, which can decrease overall stress and anxiety levels to help create a sense of inner peace,” Washington says. 

How to do the Ustrasana or camel pose

The key with the camel pose is not to overdo it with the backbend. “The priorities are to find a backbend that you do not want to run away from and to discover a shape where you can breathe deeply for about 30 seconds,” Washington says.  

Start by kneeling at the center of your mat with your knees directly under your hips. Place your hands on your lower back with fingers pointing down toward the floor. As you inhale, lift your chest toward the ceiling, leading with your heart, to create a C-curve with your back. Take a moment here to check in on how this sensation feels. You can hold here for for 30-60 seconds. Or, take this pose deeper by engaging your thighs and glutes (this helps protect your lower back) and bring your hands onto your heels. Ensure your hips remain stacked over your knees and keep your chin pointed towards your chest. Hold the pose for 30–60 seconds. 

To come out of the pose, place your hands back on your hips. Engage your abs as you slowly lift your chest back to an upright position. Lastly, with your hands on your thighs, take a few breaths to calm your heart rate and ground yourself if you feel disoriented. 

Pro tip: “Always listen to your body, and make sure you take the time to safely exit the pose,” Washington says. 

Ustrasana precautions

While camel pose is a great move for most people, Washington advises skipping it if you’re injured, are recovering from surgery, or experienced chronic knee, shoulder, neck, or back pain. “This is an intermediate and more strenuous pose that can agitate preexisting muscle aches or joint issues in these areas,” she warns. “Be sure to speak with your doctor if you have any concerns before practicing yoga.”

Washington also notes that some people experience headaches after doing backbends. To prevent this from happening, she suggests adding a camel pose toward the end of a yoga sequence rather than at the beginning. “This way, our bodies are properly warmed up, stretched, and prepared for the opening,” she says. Or, at least do some cat-cow stretches to activate your abs and back first. 

Unintentionally holding your breath while leaning into the pose or holding a backband may also lead to headaches.  So, “use your breath as a guide for your movement,” Washington says. “For example, let your inhale create lift in your chest, and use your exhale to discover depth.” Again, the important thing with Ustrasana is not to overextend yourself. “Find a backbend where you can mindfully breathe throughout the duration of the pose.”

Practice your camel pose, along with other chest openers, in this 10-minute stretching video: 

But while I know trauma can be held in the body, surely getting over something deep requires more than a little…dancing?

Turns out, this is actually a thing. As you may know, our mental health and physical health are closely connected. While we see this in many parts of the body—stomach cramps and sweaty palms when you’re anxious, for example—our hips bear the brunt.

According to Elana Clark-Faler, a licensed clinical social worker who specializes in trauma and is trained in Somatic Experiencing, we see this most with women. “A lot of women hold energy in the hips, and a lot of it has to do with being of service and the kind of healing qualities that women bring to their families—this nurturing quality that we have,” she previously told Well+Good.

“Even small stressors that are never released become trapped for years,” adds Leslie Gonzalez, a licensed professional counselor with Thriveworks in Bastrop, Texas, who specializes in trauma, depression, anxiety, and life transitions. “This, in turn, makes us hold most of the tension primarily in the center of our body, which is our hip region.”

Gonzalez says that just as we can release stress through talking, we can release it by moving our bodies, too. “Think of how you feel after venting with your best friend or therapist. Feels like you can breathe again, right?” she says. “Well, the same thing occurs when we release the tightness in our hips: We unpack our accumulated trauma.” (If you’ve ever cried in yoga class, this could partially be why.)

We can release our hips in a variety of ways, and yes, that includes twerking! But Gonzalez likes using yoga in particular to release trauma because it’s not just about the movement—as a spiritual practice, it also incorporates mindfulness.

Five yoga poses for healing from trauma

When you’re practicing hip-stretching poses, remember to breathe deeply. And only go into your comfort level, without judgment. Self-compassion is key!

1. Bound angle pose

According to Robyn Gaillard, a yoga teacher and founder of My Way Om, this posture prepares the hips for sitting in meditation. It also opens the hip joints, and counteracts long hours of sitting. “Practicing bound angle pose opens the energy channels along the spine,” Gaillard explains. This directs energy upward and leads to an emotional release.

• While seated, bring the soles of your feet together in a “butterfly” shape and hold your ankles.
• If you’d like to deepen the stretch, you can press your elbows into your thighs.
• Lengthen your spine while you hinge forward from your hips. Keep your back flat.
• Once you feel the posture deeply and can stay there, round your head, neck, and shoulders.
• Breathe deeply for 10 breaths or longer.

2. Pigeon pose

“As someone who has ridden some very emotional waves in pigeon, I think [the emotional release] stems from the blend of intense sensation and relief (often bordering on the edge of comfort), coupled with the safety of a low-to-the-ground, prone position,” says Kelly Clifton Turner, yoga instructor and director of education for YogaSix. “It feels somehow safer to let go without feeling ‘exposed’ to others around me.”

• Starting in downward dog (where your hands and feet are pressed on the floor and your body is in an upside-down “V” shape), swing your right foot back into the air, then bring it forward toward your chest and lay it down on the floor by your left wrist.
• Slide your left leg back behind you and let it rest, then relax your upper body down toward your right shin.
• Keep your hips level, and breathe for several counts.
• Repeat on the other side.

3. Seated twist

Targeting the back muscles, outer hips, abdominal muscles, rib cage, glutes, and shoulders, this position strengthens your muscles and tissues around the spine. It also twists massive digestive organs and stimulates lymph flow. “The emotions and energy dislodge, flow out through proper waste channels, and clear from the body,” Gaillard says.

• • From a seated position, bend your right knee over your left leg.
  • Then, place your right arm behind you to help you stay stable and lengthen your spine. Tent your fingers.
  • Reach your left arm up and cross your left elbow to the outside of the bent, right knee.
  • With your palm open, look over your right shoulder and spin your heart to the right.
  • Breathe here for about 10 breaths, while flexing the foot of the extended leg, pressing your head towards the ceiling, and softening your shoulders.
  • Repeat these steps on the other side.

4. Camel pose

According to Turner, this pose, which opens up your hip flexors, can bring people to tears. “I think it draws from the deep vulnerability and bravery asked of bearing your heart and throat, and not knowing what’s behind you,” she explains.

• Kneel on your shins.
• Arch your back backwards and hold on to your ankles (if you can reach that far—if not, it’s okay!).

5. Lizard pose

Gaillard says to try this posture to stretch your hamstrings, hip flexors, and quadriceps. “When the hip flexors open, tight hips and back muscles (as well as unconscious traumas) release,” she explains. “With dedication and repetition, the breath activates the shifting of emotions.”

• Get into a tabletop position (AKA “all-fours”), then sweep your right foot forward and place it just outside of your right hand. Stack your knee above your ankle to make a 90-degree angle. You can prop your hands on yoga blocks if you’d like more space.
• Stay there, or heel-toe your right foot out to the right to widen the stance, turning to your toes slightly to the right.
• You can then rest on your forearms and/or tuck your back toes and press into a lunge to deepen, if you want.
• Hold for many deep breaths.
• Repeat on the other side.

Don’t rely on yoga alone

While yoga can be helpful to heal from trauma, it’s only one strategy. You’ll likely want more options in your toolbox. Gonzalez says talk therapy, checking in with your primary care physician, trying things like eye movement desensitization and reprocessing (EMDR) therapy, and aerobic exercise can help.

Ultimately, Gonzalez suggests, give yourself some love. “It is crucial that we listen to the needs of our mind and body in the healing process, be patient, and take gentle care of ourselves.”

On this week’s episode of Trainer of the Month Club, Baini dreamed up a five-move everyday yoga class that unwinds the muscles of your neck, side body, shoulders, hips, hamstrings—you name it. In total, this bite-sized class comes out to be about five minutes long—so it’s easy to slot into your morning ritual, lunch break, or pre-bed routine.

Pretty soon, you’ll know these stretches by heart. But for now, go ahead and grab your comfy clothes, queue up the video, and start moving.

Baini’s 5-move everyday stretch routine

1. Seated cat-cows

Come to sit on your shins (or on a block, if that’s more comfortable for you). Lift your arms up overhead. Interlock your fingers at the top of your neck and gently drop your head into this makeshift cradle, lifting the chest as you do. Look up at the ceiling and breathe. Slowly, come back to the center and tuck your chin towards your chest, curling your back like a cat as you do so. Move back and forth between opening and closing off your chest.

2. Seated side stretch

Staying seated, walk your left fingertips about a foot away from your hips. Reach your right arm up alongside your right ear, gently bending toward the left without letting your chest spiral toward the ground. Feel the stretch up your entire right side. Return to center and repeat on the other side.

3. Thread the needle

Come onto your hands and knees. Take a moment to double-check that your hips are directly above your knees and your shoulders are directly above your wrists. Reach your right arm up to the ceiling on your right side, allowing your gaze to follow. Then gently thread that right arm underneath the chest. Place your right cheek and right shoulder onto the mat. Spiral your right chest to the right side. Breathe. Come out of the pose slowly, and then switch sides.

4. Downward-facing dog

Come back to all fours. Tuck your toes and lift your hips up to the sky, keeping a generous bend in the knees. Do what feels good here: Shift your weight from side to side, bend the knees to touch the chest, or lift one leg at a time to open up the hips. You decide.

5. Standing forward fold

From your downward-facing dog, walk the hands back to meet the feet. Keep your knees bent enough that your chest drapes over them, and you feel the stretch in your hamstrings. Let your fingertips graze the floor or grab your elbows with each hand.

The same is true of learning what not to do while working out. While certified personal trainers and physical therapists can suggest general movements and habits to avoid, it’s especially motivating when you can take advice from someone fully versed in your specific modality of choice.

With that in mind, today we’re here to home in on yoga. To help you get the most out of your vinyasa, Y7 yoga instructor Jo Murdock shares the top four things she never does once she steps on her mat.

4 Things I *Never* Do While in a Vinyasa Flow

1. I don’t add chaturanga until halfway through

As a refresher, chaturanga is essentially a plank held at the lowest point of a push-up. Like classic push-ups, chaturanga fires up the entire body, but especially the shoulders. It’s because of this that Murdock waits to incorporate the movement into her flow. “I know that my shoulders are not warm enough to support me so instead I will take a plank pose for a few breaths and then down dog,” she shares.

2. I don’t allow negative talk

Although the name itself may imply a simple, soothing practice, a vinyasa flow can actually be quite difficult. As such, it helps to be your own biggest cheerleader on the mat. “If I am not balancing well or I’m struggling with my breathing and I start to get frustrated,” Murdock says, “I pause and check my internal monologue and make sure it’s motivating and celebrating myself for simply getting on the mat today.”

3. I don’t move until I’m ready

Many vinyasa classes are accompanied by music and, as a result, the movement follows the beat. That said, Murdock says to never let it dictate the pace of your flow. “I never move into the next posture until I feel ready,” she says. “It’s easy to want to keep up with the room and move as fast as the teacher teaches, but it won’t benefit my practice if I’m not grounded and listening to my body first.”

4. I don’t scan the room

Murdock reminds us just how beneficial it is to stay tuned into ourselves. “I avoid looking around while I flow; I’ve found that it makes me anxious in my practice and that it causes me to be a bit self-conscious about what I need at that moment,” she shares. “I like to add my own variations to support my body, and if I look around I sometimes start to feel like I’m the student who doesn’t listen, when in reality I am listening—I’m just listening to my body first and the teacher second.”

“They come in a variety of lengths, difficulties—light, medium, heavy, extra-heavy—colors, and shapes,” says NASM-certified personal trainer Danny Saltos. “You can do a variety of exercises using resistance bands such as bicep curls, shoulder press, chest press, squats, and many more.” In other words, an affordable resistance band is pretty much all you need to recreate any piece of gym equipment at home and get a full-body workout.

If you’re a newbie who wants to give resistance band exercises a try, keep reading to learn the benefits of it, nine beginner-friendly moves, and tips on how to make the most out of your practice.

Benefits of resistance band exercises

1. Easy on the joints

“Resistance band exercises are very much like traditional weight-bearing exercises, except that they have an anchor point and therefore engage more of the body with each exercise,” says Floery Mahoney, founder of Board30, a fitness studio franchise that provides a full-body resistance band workout. “The smooth and constant tension is much better for your joints and even helps strengthen your joints, the more you use them.”

2. Increases strength evenly

If you want to ensure a symmetrical workout, resistance bands have your back (and core, and arms—you get the gist). “Resistance band exercises increase strength evenly, both concentrically and eccentrically [meaning, when you contract and release], so your muscles are strong but more pliable and less injury-prone,” Mahoney says.

3. Builds muscle

Resistance bands may look flimsy, but don’t be fooled: They can help you build some serious muscle. “You can build muscle mass using resistance bands by increasing the tension and doing fewer reps,” Mahoney says. “You can also incorporate cardio more easily than with weights,” which are bulkier and more unwieldy.

4. Travel friendly

You may not be doing a ton of traveling at the moment, but when you do, resistance bands make a great companion. You literally need no other equipment (see versatility benefit, below). “Stuff them in your luggage or throw them in your backpack,” Saltos says. “Some can even be bundled together in a small mesh bag.”

5. Versatile

Versatility is another big benefit of resistance band exercises. “You can do just about every gym movement from the comfort of your own home,” Saltos says. “You can work your glutes, quads, chest, back, arms, and abs, all with a good set of bands.”

6. Great for all fitness levels

Whether you’re just starting to get into your fitness flow or you’re a total fitness fanatic, resistance bands work great for folks at all fitness levels because they come in a range of resistances. “Most sets of bands come in a variety of bright colors,” Saltos says. “This is visually appealing but also serves as a way to identify the different thickness/difficulties of each band. The lighter bands offer less resistance, and the heavier bands offer much greater resistance.”

9 resistance band exercises for beginners

1. Squats

Take your squats up a notch by adding a resistance band into the mix for a killer resistance band glute workout.

Use a light resistance band for this. Step on the band with both feet shoulder-width apart. Hold onto the ends of the band with one hand on each side. Then squat. “This added resistance from the band mimics the same stimulus as using free weights or a cable machine,” Saltos says. Your legs and butt will feel the burn.

2. Chest press

If you want to work on upper body strength, a resistance band chest press will help with that. “Using an anchor point that is about shoulder height (i.e., a fence, a sturdy poll, a door frame anchor), grab one handle in each hand and face away from the anchor point,” Saltos says. “Using a staggered stance, press the resistance band out until your arms are locked out in full extension.”

3. Bicep curls

A resistance band bicep curl (shown at about the 11-minute mark in the above video) is another easy beginner exercise both Saltos and Mahoney recommend. “Stand on your resistance band using one anchor point (your left or right foot) and perform a bicep curl,” Saltos says. Mahoney’s tips for proper execution include tucking your elbows as you do the curl, maintaining a straight spine, and keeping a slight bend in your knees.

4. Core kick

To do a core kick, sit on a mat and wrap your resistance band around one foot and hold the ends with both hands. “Keep the foot with the resistance band in the air and lean back at a 45 degree,” Mahoney says. “Bring your knee in towards your chest and then press out for 30 seconds. Repeat with the other leg.” In the video above, you can see a variation of those move with both legs hooked in the resistance band.

5. Back rows

You don’t need weights or a rowing machine to get your back row on either. To do it, grab your resistance band and take a seat on the ground. “Run the band over both feet as your anchor,” Saltos says. “Sit up nice and tall, and pull both hands back in a rowing fashion using a neutral grip.” This will help build back strength, flexibility, and stamina.

6. Lateral shoulder raise

Target your shoulders and abs with a lateral shoulder raise supported by your handy resistance band. Start by standing on your resistance band using one foot as your anchor. “Raise your right and left arms out until they are parallel to the ground so that your body resembles the letter T,” Saltos says. “Lower [your arms] and repeat.”

7. Tricep press

To get your triceps nice and toned, give a resistance band tricep press a try. “Stand on your resistance band,” Mahoney says. “Bend 45 degrees at the waist. Tuck your elbows into your rib cage with a 90-degree bend at the elbow. Press straight back with the hands to engage the triceps. It’s important to keep your head in line with your spine and the elbows stable.”

8. Shoulder press

Give your shoulders some love with a resistance band shoulder press. Start by standing up straight on your resistance band. “Holding the resistance bands, bring your hands up to shoulder height with your elbows out to the side,” Mahoney says. “Press both hands straight up from the shoulder.” If you need to modify it, do one arm at a time instead of both.

9. Quad press

To work on your quads, while standing, put your resistance band around one foot. “Hold on to the ends of the bands,” Mahoney says. “Bring your knee up towards your core and then press down and forward at a 45-degree angle. Make sure you have a slight bend in the support leg and a straight spine.” In the video above, you can see a variation performed while lying down.

Resistance band beginner exercise tips

Test the resistance level

Before you start getting into reps, Mahoney recommends testing the level of the band’s resistance first. If the resistance is too much or not enough, you can then adjust as needed.

Watch your form

As with any other style of exercise, Mahoney says watching your form is key. “Engage your core to protect your spine and don’t lock out your joints,” she says. If something doesn’t feel right, Saltos says that’s a sign to double-check your form. A quick Google search can help with that.

Start slow

Although these resistance band exercises are great for beginners, you should take it easy (and slowly) when you’re first starting out. “Start by doing 30-minute workouts three times per week,” Saltos says. “You can slowly build up to 45 and 60 min workouts over the course of time.”

Experiment

Keep your resistance band training interesting by experimenting and finding what feels good. “Play around with different modalities such as higher reps using lighter bands and lower reps using heavier bands,” Saltos says. “You can also do exercises for time, which is a great way to challenge your muscular endurance.”

This is exactly what the new Maät 1.0 Leggings  ($148) set out to prevent. On the surface, they look like an ultra-chic moto legging you might wear to a boozy brunch or out to karaoke with friends. But look closely and you’ll realize the ribbed “moto” pattern is actually a cushy, built-in knee pad, strategically placed to protect your delicate kneecaps from unforgiving surfaces. That way, you don’t have to interrupt your flow to find a towel or pillow—you and your knees are good to go.

Maät, The 1.0 Leggings — $148.00

Available sizes: XXS-XL

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After years of R&D and a successful Kickstarter campaign, Maät’s leggings are our new must-have yoga accessory we won’t hit the studio without. We can confirm: The 1.0 Leggings are fitted and flexible, sleek in every way so that you can move comfortably during your yoga practice. The pants themselves are made from a sculpting supplex/spandex blend that provides support without hindering flexibility (thanks, 4-way stretch). The high waistband ensures they actually stay in place, even in riskier asanas, like Child’s Pose and Happy Baby, while the elegant, flat-lock seams add an edge to an otherwise minimalist look.

But it’s those nifty knee pads that have us swooning, designed to protect the knees without taking up too much space or feeling bulky. They’re supple and soft against the skin, but plush enough to stop soreness from kneeling or digging in its tracks. And the pads double as a visual cue wearers can rely on to adjust their form during practice, too. Well+Good’s lifestyle editor, Erica Sloan, found the ribbed moto pattern helpful in letting her know when she needed to shift her stance or realign a pose.

“I found the padding to be a welcome cushion, even in positions where I wouldn’t really expect to need it, like Child’s Pose,” she says. “But what was most interesting to me is how the design of the pad itself could clue me into my knee being out of alignment. For example, while standing in Warrior II in a recent class, I looked down and found the padding on my front knee pointing diagonally in front of that foot, which made me realize that I needed to activate the outer muscles of that thigh in order to align my knee over the center of my foot.”

At $148 a pop, they’re on par with performance leggings from brands like Lululemon or Sweaty Betty, only the pads add more bang for your buck. And, considering joint-protecting accessories, like blankets and bolsters, often cost upwards of $50-$75, you’re actually saving money by slipping into a pair from Maät. So do your wallet, your knees, and your precious yoga practice a favor, and treat yourself to a pair of the 1.0 Leggings STAT.

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