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In this class, David teaches you how to do trigger point therapy on yourself, using therapy balls, tennis balls, or whatever you have at home and helping you release the key muscles of the hips and lower back, including the gluts, IT band and hip flexors. If you are looking for a set of therapy balls or yourself, check out our partner, Tune Up Fitness.

This is a practice of arriving in the body. Beginning with setting intentions and eventually finding our way to the breath. From the external world to the internal world, we come back to balance and equanimity. Key Pose(s) include:  Meditation Seat

There are many questions plaguing new yogis. How long does it take to “get good” at yoga? Do you have to be flexible? Is downward dog something you teach your pooch? And finally – should you do yoga at home or at the studio? I wish I had a straightforward answer. Wouldn’t life be easier if I just told you exactly what to do? Alas – I can’t. To quote the psychologist in me: You, dear reader, know best. You’re the captain of your yoga journey. Your preferences, your rules! The truth is, no article, podcast, or well-intentioned advice from your yoga-obsessed friend can tell you where your yoga journey should unfold. But that doesn’t mean you’re on your own. While I can’t give you a definitive answer, allow me to guide you through a brief journey of self-discovery so you can make the best choice for yourself. Yoga At Home: Intimacy, Freedom, And All-Day Pajamas For many, home equals coziness and comfort, where the dress code includes pajamas and the freedom of not worrying whether you look silly. Practicing yoga at home provides an atmosphere of intimacy, freedom, and control. It means you can flow at your own pace, on your own terms.  Advantages Convenience and Flexibility — Yoga at home gives you the flexibility to practice yoga whenever you feel like it and whenever you have the time. Early in the morning, late at night, or quick 15-minute sessions between meetings, you’re free and in control of your practice.  Personalization — Doing yoga at home means you get to tailor your sessions to your abilities and preferences. My favorite practice was following a 45-minute intense Ashtanga session, which I would pause when I felt tired to play a guided savasana from another teacher I loved.  Privacy — For those who ever felt like a fish out of water seeing everyone around them attempting wheel pose, in a feat of flexibility that equaled scenes from The Exorcist, the privacy of the home is a sanctuary.  Affordability — There are plenty of free yoga videos online, and even subscription yoga websites are more affordable than studio memberships. Considering these fees or the cost of money, yoga at home is the best option for those on a tighter budget. No Pressure  — One of the goals of yoga is to help you relax and improve your mental health. However, for people who struggle with social anxiety, the thought of going to a yoga studio could be a trigger that nullifies all the other benefits.  But like any good thing, yoga at home comes with its own set of challenges and peculiarities.   Disadvantages No External Push — The flip side of freedom is the ever-lurking temptation to swap yoga for a Netflix binge or skip it more than once. So, if this is your weakness, knowing someone expects you to show up would be more effective motivation. No Feedback and Guidance — Without an experienced teacher keeping an eye on your movements, you might miss out on helpful corrections. This is especially useful for beginners. Isolation — Practicing alone could get lonely. The online yoga community is vibrant and provides a lot of support, but if you want more socialization, you may prefer the personal and direct contact of yoga studios. Who Would Enjoy It The Most? Are you someone who cherishes solitude, the freedom to spontaneously decide when to practice, and occasional morning sessions in pajamas? Perhaps you’re someone who has a tight and unpredictable schedule and can’t be tied to specific class hours. Or, you want the flexibility to craft your own personal yoga sessions. If you identify with any of the above, yoga at home may be just the thing for you. It’s also great for those on a tighter budget, those dealing with social anxiety, or those who live in areas without yoga studios. According to a DYWM student:  “I love the DYWM teachers and also respond quite well to their verbal cues; I don't like having to leave my house every time I want to do yoga; I prefer doing it on my own schedule and changing it up based on the needs of the day. Like today I'll do it at 5pm, tomorrow 10am, or whatever. That sort of thing.” Yoga At A Studio: Personalized Feedback, Socializing, And Collective Energy Practicing yoga at a studio can feel like stepping into a sanctuary. The studio, with its ambient lighting and the soft hum of synchronized breaths, offers a unique, immersive experience.  However, you need to consider the practical aspects as well, such as location, offers, costs, and conflicting schedules. Advantages Structured Environment — For those who need external help setting up a routine, the studio’s regular classes, scheduled for particular times, offer stability. There is no need to plan anything or choose anything – you just need to be there on time and listen to the teacher. Professional Guidance — In studio classes with fewer people, you may get immediate feedback and correction from your yoga teacher. A watchful eye can be a godsend, especially in tricky poses and for beginners. Keep in mind, however, that many studio classes have 30-50 students, so personal feedback is rare. Community and Social Interaction — The studio is a melting pot where people can share experiences, make new friends, and feel a sense of belonging. Enriched Experience — The ambiance, the specialized equipment, the music, and the smell of burning incense are a draw for many.   Disadvantages Cost — Membership fees keep rising. Add to that travel expenses, and you may discover an uncomfortable dent in your account. The reality is that not everyone can afford it or want to spend so much on a hobby.  Time and Convenience — Fixed schedules and commuting can be a drag, especially for busy people with lots of responsibilities. Limited Offers — Practicing yoga at a studio implies finding a class that meets your needs and preferences. Time, style, teacher… Aligning all that can be tricky, especially in smaller towns.  Social Pressure — Group settings can be daunting, and those super-flexible yogis can be intimidating. Not comparing oneself with others is easier when practicing alone. Who Would Enjoy It The Most? Studio enthusiasts are those who thrive in a community, find joy in collective movements, and appreciate the physical presence and feedback of an experienced instructor. People who struggle to get on the mat on their own would also benefit from a set schedule and the presence of others to motivate them. If you’re drawn to structured schedules, enjoy mingling with other yogis, and find solace in a dedicated, quiet space away from home distractions, a studio environment will probably match your energy better. The Hybrid Approach: Best Of Both Worlds To put it lightly, I am not a fan of forced-choice questions. They’re really powerful in limiting your mindset. For instance, pitting yoga at home against yoga in a studio implies two things. First, it makes us think of these options as mutually exclusive, and second, it makes us think we have to choose only one of them. We don’t! You can practice wherever you want, however you want, and however much you want. So, why not ditch the duality of the titular question and embrace a hybrid yoga journey? Embracing a hybrid approach means you get to enjoy the structured guidance and communal vibes of in-person classes at a studio while also reveling in spontaneous, personalized sessions at home that fit your shifting schedule. You can have your samosa and eat it, too. When you have the time and energy, you can join in-person group classes, and when you don’t, you can select a class that fits your style and time constraints and practice in your living room.   Who Would Enjoy It The Most? I’d say the majority of people would enjoy a hybrid approach the most. Most of us don’t just want to stay at home or just go to the studio  – we are somewhere in between. Sometimes, we want to do yoga in the comfort of our living room. Other times, we crave the atmosphere of in-person classes and the personalized feedback of an instructor. In any case, variety is good. Take me, for instance. I love doing yoga at a studio until it becomes too much. Then, I practice alone at home until I start feeling lonely. Then…well, you see the cycle. If you find joy in both solitary and communal practices and wish to blend the structured guidance of the studio with the freedom of your home, a hybrid approach would work well for you. Choosing The Site Of Your Yoga Journey The quest to find your ideal yoga setting is a very personal one, and introspection is the main tool that will illuminate your journey. When choosing between the solitude and convenience of a home practice and the vibrant energy of a studio, consider your personality, lifestyle, and external limitations. Personality and Preferences — What type of person are you? Adapt the practice to your lifestyle, not the other way around. If you want to commit to your practice in the long run, you’ll need to enjoy doing it. Goals and Motivation — Why are you practicing yoga? What’s your main goal? Some things are easier (and safer) to achieve with an instructor, though not impossible to do at home. An example would be getting into tricky inversions, like handstands. Lifestyle and Schedule — At the end of the day, what’s most practical for you? In other words, what’s more sustainable in terms of your rhythm and routine?  Budget — How much are you able or willing to spend on yoga? Remember – there’s free yoga in the world, so that money will never be an issue. The Floor Is Yours So, what’s the verdict? Comfy living room yoga in front of a laptop or studio yoga next to a sweaty, sticky human? Just kidding, not trying to influence your decision! Remember that there are no right or wrong choices–it’s all about finding what resonates with you. Don’t be afraid to try out different things, as you might surprise yourself once you get into the groove – at home or in the local studio. The most important thing is to enjoy.

The title says it all! Julia guides you through a gentle, yet all encompassing practice to address areas of the body that often play a role in neck and shoulder tension. Breathe and release. Key Pose(s) include:  Pigeon

This 20-minute restorative practice is designed to help you hold space for yourself when you’re feeling low. This video is part of an up-and-coming series of short practices, each designed to invoke a specific mood.  Key Pose(s) include:  Child’s Pose Forward Folds Supta Baddha Konasana

Every athlete has their ritual. For some, it’s the rhythmic pounding of feet on the pavement in the early morning haze. For others, it’s the feel of cold iron against their palms, the burn in the muscles a familiar companion. But for all athletes, sport is a pursuit of passion, a dedication to the body’s limits and capabilities, fueled by a love for the game or the thrill of competition. I remember the first time I swapped my running shoes for a yoga mat, the challenge of holding a warrior III pose, and its contrast to the rush of a sprint. It was a different kind of battle, not one against the clock but against the mind and body: a journey of balance, focus, and inner strength. As an athlete, you have probably heard the yoga buzz and decided it’s time to see if yoga can help you unleash your true athletic potential. Or perhaps you pushed yourself too hard for too long and hope that yoga can help your body heal. Yoga can indeed help on both counts. Let us explore the relationship between sports performance, muscle recovery, and yoga. The Role Of Yoga In Sports Performance And Recovery A recent study investigated how yoga was incorporated into the pre– and post–competition routines of elite Romanian athletes. The study’s authors reported that elite athletes use yoga for many purposes, like improving focus and balance, elevating muscle and joint elasticity, fostering a positive attitude toward victory, managing emotional stress and pressure, and visualizing their performance and victory in competitions. As a seasoned yogi, I’m well aware of the transformative power of yoga, not just as a tool for physical recovery but also as a psychological technique for removing mental roadblocks. Yoga, as a holistic discipline, holds a lot of benefits that, surprisingly, remain unknown to many. And honestly, that feels like a missed opportunity! In fact, there are many ways in which yoga affects sports performance and recovery. 1. Yoga Promotes Blood Flow, Which Aids Muscle Recovery The physical yoga postures – the asanas – paired with slow but mindful movement open up our tight connective tissue, allowing blood flow to areas with poor circulation. At the same time, breathing techniques and meditation reduce stress and promote a more relaxed state, both physically and mentally.  These combined changes in the body lead to reduced blood pressure and improved blood flow.  Why is that important? Improved blood flow means the muscles receive more oxygen and nutrients, which is crucial for muscle repair and recovery. Better blood circulation also contributes to the body’s efficiency in excreting waste and toxins from the muscles. This lowers inflammation and accelerates the healing process. These effects were observed in studies conducted on soccer, field hockey, and baseball players (the last is a pilot study). 2. Yoga Improves Focus And Concentration Many sports require precise movements and accurate execution, which, in turn, requires a lot of focus and concentration. Think of shooting sports like archery, dart throwing, and golf. Would athletes be able to perform well with a distracted mind? I would say no—and research agrees. One 2017 meta-analysis published in Sports Medicine revealed that mindfulness practice strategies modulate performance outcomes in shooting and dart throwing, meaning they’re effective mental skills training for athletes in precision spots. Yoga Techniques To Improve Focus And Concentration: Visualization Techniques — Rehearse movements and scenarios in your mind, imagine the performance, and prepare the mind for these activities. Visualization is widely used in gymnastics, diving, and figure skating. Mindfulness and Meditation — Develop concentration and present-moment awareness. These techniques are especially beneficial before high-stress competitions and are commonly used in martial arts. Breathing Exercises — Calm the mind, reduce anxiety, and improve concentration. Breathing exercises are especially beneficial for endurance sports like cycling and long-distance running.   3. Yoga Enhances Athletic Skills Did you know that LeBron James is a huge advocate of yoga as a way to boost performance? His regular yoga routine has helped him both physically and mentally One 9-month study in 2013 investigated the effects of regular yoga practice (four times a week) on basketball performance. The researchers found that those athletes who incorporated yoga into their training routine had a significant increase in their vertical jump, speed, free throw, endurance, and balance—all of which are key performance markers in many sports, not just basketball. So, it’s no surprise that more and more young NBA prospects like Myles Turner are turning to yoga in hopes of advancing their careers. 4. Yoga Mitigates Injuries And Aids Injury Rehabilitation Yoga strengthens the joints and improves flexibility, balance, and body awareness. The outcome is a body that’s more resilient to sports injuries. A study published in 2020 shows that yoga lowers the propensity to sustain injury and decreases general fatigue. What’s more, a case study on an injured alpine skier showed promising results in using yoga as an adjunct intervention to regular physiotherapy.   Yoga Prescription For Athletes Ready to take your yoga prescription? I’ll share some poses and sequences that will help you loosen tight muscles, improve range of motion, and strengthen the joints. You can also filter out our classes to “yoga for athletes” if you want to try a full class. However, remember that each journey is personal and unique! It’s up to you to personalize the time you spend on your yoga mat, focusing on the things your body needs the most. Whether that’s a dynamic sequence, visualization technique, breathing exercise, or guided meditation, yoga can help your athletic performance and recovery in many different ways. When And How Often? If you plan to incorporate yoga in addition to your regular training sessions, then it’s best to do a 15 to 30–minute yoga practice after each training session. Depending on the nature of your workouts, you should adjust your yoga practice to stretch and release tension from the muscles you just trained. For example, a yoga sequence incorporating a downward-facing dog, forward fold, low lunge, and pigeon pose is a great way to release tension from the legs. Longer yet gentler yoga sessions are great for an active rest day. However, avoid Ashtanga Vinyasa or Power yoga classes, and aim for a low-impact exercise that won't add additional stress to your recovering muscles and joints. Restorative and Yin yoga come to mind! On the other hand, if you’re recovering from an injury or have decided to take things slow for a while, you can start with 45 to 60–minute yoga sessions three times a week. However, please consult your healthcare provider before getting back into the game—even if the game is now yoga.  Finally, the best type of yoga for you depends on a number of things, including: your fitness level the nature of your sport (performance, endurance, etc.) the current state of your body (are you injured or in recovery?) how you incorporate yoga within your regular training sessions your performance goals It’s like choosing the right pair of shoes for the right occasion. Personalize Your Practice We'll give you some tips on how to personalize your yoga practice based on your needs, as well as share specific courses that are perfect for performance boosting and recovery. Let’s start with a preparation sequence that’s applicable to any type of practice. Preparation Sequence Alright, athletes, roll out your mats and get on the floor. Why Do We Warm Up? In yoga, we often start with a gentle warming-up sequence to increase blood flow to the muscles and prepare the body for the more intense poses. The warm-up is intended for the mind, as well. It helps facilitate the transition from busy work to internal work. Relax And Unwind Sit on your mat with your legs crossed in front of you and your back straight (engage the muscles—do not slouch!). Make sure the position is comfortable, relax your arms next to you, and close your eyes. I always say to my students: everyone comes to class bearing the weight of the day on their shoulders. Your mind is in overdrive, buzzing from past experiences and future events that are yet to come. But to have an effective class, you need to let go of the need to be in control, the worries, the pressures, and the responsibilities that await you.   Visualize Imagine the mat and the space around it as a magic box so that when you step inside it, the world stops for an hour. You now have the freedom to uninterruptedly focus 110% of your attention to yourself, your feelings, and the sensations that come from your body. Focus your mind inward and listen. Let all the intrusive and left-over thoughts simply flow through you without engaging with them. Visualize the blood flowing inside you, bringing nutrients and oxygen to every nook and cranny in your body with each inhale. Try to stay focused on this visualization as you move through the poses. But also remember that it’s okay if you can’t fully get into the practice. Building mental and physical discipline takes time, and consistency matters more than doing things perfectly. After a couple of minutes, open your eyes and begin with some warm-up movements. Start from the head and slowly move down the body. Make 10 repetitions of each: Head rotations, clockwise and counter-clockwise. Shoulder rotations, clockwise and counter-clockwise. Arm rotations, keeping the arms straight at a 90° angle from the body, clockwise and counter-clockwise. Cat to cow pose, inhaling to enter Cow, exhaling towards Cat. Downward-facing dog: pedal your feet, bending one knee and pressing the other heel down. Move your hips and feel the stretch as you slowly release tension from the legs. Performance-Boosting Sequences Yoga classes or sequences that boost athletic performance focus on flexibility, strength, balance, and concentration. Anticipate a challenge as you move dynamically through the poses. If you’re a more experienced yogi, you may feel confident to fashion your own practice. While you can get as (mindfully) creative as you like, here are some poses you can incorporate in your personal performance-boosting practice: Sun salutations One-legged down-dog to knee-to-nose Flow through the warrior poses Inversions (for example: bridge, shoulderstand, dolphin, plow) Boat pose – hold it for several breaths before taking a short break, and repeat the process 3 to 5 times   Performance-Boosting Yoga Classes to Try I picked out some free classes for you to try, as they feature powerful sequences designed to support and enhance your athletic abilities. Melt Your Stress  An awesome class to take while preparing for competitions. It will help you keep your anxiety at bay and release tension from the muscles most affected by the stress you accumulate daily. Movement as Medicine If you’re looking for a challenge on your rest day and want to keep the body energized, this whole body sequence is yummy. Balance the Currents of Life Ready to unleash the warrior within? The gentle movements with many twists and turns will hit all the right notes. Yoga for Cyclists While everyone can benefit from taking this class, it’s particularly useful for cyclists because it targets and releases tension from all the muscles that get strained during cycling. Yoga for Runners: Post-Run After a run, your fatigued and tight muscles deserve a reward. This active stretching sequence will help you feel better and will speed up the healing process. Recovery Sequence Recovery classes or sequences, on the other hand, concentrate on gentle, restorative poses, deep stretching, and relaxation to aid the healing and rejuvenation of our body and mind. These sequences are typically calming, allowing you to focus on breath and mindfulness. If you’re looking for tips for a personal practice or free flow at your own pace, some wonderfully nurturing poses include: Half sun salutations Child’s pose Gentle twists and joint rotations Cat to cow transitions Happy baby pose Garland pose Butterfly pose (seated or lying on your back) Supported bridge pose Recovery Yoga Classes to Try I invite you to make your way through the classes below. They offer soothing sequences designed to promote healing, reduce muscle soreness, and just plain-old make you feel good. Mind Medicine If you’re recovering from a surgery or simply want to take things slow, this sequence feels like a warm hug for your body. Yin Yoga for Busy People Professional athletes are busy people with a hectic training schedule! Anastasia understands this better than anyone, and her answer is a gentle class to help you unwind after an exhausting training session. Restoring the Body It’s not uncommon to push the body beyond its limits. However, in those moments, it’s crucial to stop, take a deep breath, and replenish your energy with restorative poses and lengthy relaxation techniques.  Practice for Focus Sometimes, our mind needs to practice more than our body. Athletes in precision spots know this better than anyone else. If this sounds like you, let Josh help you sharpen your focus. A Guided Meditation for Peace in Your Body This guided meditation, led with gentle assurance, is a sanctuary for those wanting to let go of the tension and get a step closer to inner calm. Post-Run Yoga Class  This class is designed for athletes - a hatha yoga class that efficiently releases the key muscles involved in running. Reaching New Heights With Yoga Incorporating yoga into your training routine can be a game-changer. After all, if LeBron James believes it’s the secret sauce to his success, who are we to argue otherwise? Yoga enhances flexibility, focus, and strength, and at the same time calms the mind, reduces stress and anxiety, and improves your focus and concentration. This dual approach to both mind and body is what makes yoga so beneficial for athletes in recovery and athletes looking to boost their performance.

If you’ve found yourself tearing up or all-out wailing during a yoga class, there’s nothing wrong with you. While your yoga practice can yield many physical benefits – like toning your butt – it also has the ability to shine a light into the darkness. Coming face-to-face with what’s in the shadows may get emotional. Oftentimes, crying during yoga takes a practitioner by surprise. However, yoga is known to have the potential to uncover deep emotions or trauma that have been buried, hidden, or otherwise obscured. Why Does Yoga Make People Cry? The reasons for crying during yoga are not always esoteric. Tears might fall as a result of frustration with the day or dissatisfaction with the stiffness of our body during the yoga session itself.  The silence of savasana might elicit tears because it’s the only time you’ve been still and silent all day and you have a moment to reconnect with your mind and body. You might cry tears of relief or exhaustion. Or because you didn’t have a time or place to cry until you stepped onto your mat. Physician, medical researcher, and medical director of Manhattan Physical Medicine and Rehabilitation Loren Fishman ascribes crying during yoga to “tremendous relief.” Some describe unexpressed emotions as being stored or held in the body. They certainly exhibit physical symptoms including tightness, tension, and pain. The connection between emotions and our bodies is embedded in our language. “My stomach was in knots.” “He’s a pain in the neck.” “She gets my back up.” “The weight of the world is on his shoulders.” During yoga, as sometimes occurs in massage and other physical therapies, the release of physical tension can also cause an emotional release. Physical Release Can Cause Emotional Release Anecdotally, a movement or stretch has been known to trigger emotional release. Some examples are uttanasana (standing forward bend), back bends like urdhva mukha svanasana (upward facing dog), or hip openers like eko pada rajakapotasana (pigeon pose) or ananda balasana (happy baby). The duration for which you hold a pose might also cause — or rather allow — tears to flow. Sports psychologist Adam Gallenberg notes that “in yoga, we put our body in certain poses that we might refrain from doing in our daily lives, like opening up our chest or standing up tall.” It’s possible that such movements make certain emotions more likely to surface. Breathwork is also linked to the release of emotions, as it engages the parasympathetic nervous system, which helps maintain bodily processes like digestion, as well as returning the body to relaxation after stress or danger by lowering blood pressure, and slowing your heartbeat and breathing. What’s The Link Between Emotional Release And Yoga? One reason emotional release happens so often in yoga is that a yoga practice encompasses three aspects: the physical, mental, and emotional. It wakes us up on all these levels. Another reason such release occurs so frequently in yoga is that yoga prepares your mind and body for it. It can move you toward a position of strength from which you can accept, unpack, and deal with past trauma or powerful emotions. Finally, release can occur when we are in the moment. When we are not projecting ourselves into the future or worrying about the past, we can be now, completely connected to the present. For most people, with all the potential distractions of modern living, this is a rare state of being. Turning down the noise of our own minds and being present for a moment is powerful. For all these reasons, crying during yoga is not uncommon. In fact, some people use yoga specifically to trigger an emotional release.  Why Would Someone Want To Cry During Yoga? Relief from pressure and pain. Freedom from the past. Acceptance and realization. Ultimately, joy.   It’s a difficult road. The release itself is likely to be challenging. But the physical, mental, and emotional benefits make us stronger and more capable of living as we choose without subconscious restrictions. Using Yoga To Work Through Emotions And Release Tensions Some yoga practitioners intentionally use yoga techniques to elicit emotional release. If you’re interested in using yoga practices and postures for this reason, however, be cautious.  These practices may bring up powerful and potentially unpredictable emotions, and not everything that comes to the surface of our awareness is easy to look at or deal with. You don’t know what, when, or how much might be released.  Yoga techniques for emotional release include: Inward focus (Pratyahara) Focus on the breath (Pranayama) Vocalization Specific asanas The advice is usually to use such techniques sparingly. Just use one at a time. And leave a few days between them. You might feel like you need to open the floodgates, but that’s not necessarily going to be safe or helpful. Emotional release is challenging. Too much can be counterproductive.  Slow, steady, and measured practice will be much more useful here. Your approach to emotional release would benefit from yoga’s focus on balance and harmony. Start slowly with one technique at a time. First, a Disclaimer If you know that you have had severe trauma or you have a history of psychological or emotional instability, working through emotions only with deep-release techniques is not recommended.  Those of us with a history of mental illness or instability require professional guidance, such as with a psychiatrist, and support to ensure we stay safe. Inward Focus (Pratyahara) For Self-Awareness Particularly in the fast-paced Western world, we can go through life checking off lists. We often attempt to act in the outside world without stopping to observe what’s going on inside. Yoga practice — particularly when maintaining inward focus — boosts mental and physical self-awareness. We can learn to feel physical sensations and the minute physiological changes within.  From there, we can start to feel the physiological changes associated with emotions. Meditation practice helps us observe emotions without judgment, which can help us explore them instead of categorizing and shutting them away.   Focus On The Breath (Pranayama) For Connection With Emotions When we focus on our breath, we move our awareness to our chest and belly. Following the movement of air in and out of our bodies can help us release and connect with very deep emotions. Breathing out through the mouth is an effective way of expelling emotions, including frustration and anxiety. When combined with sound, exhaling can become even more powerful and effective at releasing emotions. Vocalization To Energize Your Practice In many cases, people keep quiet regarding their emotions. We bite our tongues and swallow our anger. Vocalizing stirs things up and helps release such stifled emotions. Growling might make you feel stronger and more powerful. Sighing is commonly associated with releasing anger or frustration. You decide what sounds to make. It doesn’t need to be any sound in particular. It just needs to feel right to you.  While you might feel self-conscious doing some of this in a group session, you’ll be more comfortable letting yourself go alone, at home, with a pre-recorded video. When it comes to shedding tears, let yourself cry. Weep if you need to. Holding in tears — and their associated sounds — can stress the body and mind. Tears purge stress chemicals from the body and release “feel-good chemicals” oxytocin and endorphins. Note that you can be vocal about positive emotions that surface, too. You might wish to laugh. Do it. Whatever the noise, vocalization adds a powerful dimension to your yoga practice. Asana To Align Physical And Emotional Release Backbends and hip openers are the primary asanas that help release emotional tension. Asanas that work on the throat, chest, shoulders, and hips are commonly used to release emotions, although you can use any posture that feels right for you.  With yoga as your guide, you’ll be able to hone in on the areas of your body where you hold tension and you’ll be able to use specific yoga postures to begin release. As ever, listen to your body. If you feel like you’re releasing tension or pent-up emotions, you might want to hold that asana for longer than usual. As Melissa notes, we often approach yoga practice as if our bodies are symmetrical. They’re not. If you want to hold an asana longer on one side than the other or perform a movement more deeply in one direction because you feel something, let yoga guide you. The most popular poses for emotional release include: Adho Mukha Mandukasana (Downward-Facing Frog)  This is a great pose for opening the hips. From table pose, walk the knees outwards as far as comfortable. Support your upper body with your forearms flat on the ground. Hold to open the hips, groin, and inner thighs. Utthita Svanasana (Extended Dog/Puppy Pose) From table pose, point your tailbone up towards the ceiling. Slide your hands forward on the mat until your head reaches the ground. It’s similar to child’s pose, except you keep the hips up and over your knees. Allow your chest to sink. Parivrtta Utkatasana (Chair Pose Or Twisted Chair Pose) The deep squat of chair pose engages the muscles of your legs and back and helps you find balance and strength in your core.  With a deep twist of the thoracic spine, this pose is excellent for detoxification. It focuses on internal organs, thighs, glutes, and hips. The Work We Put Into Releasing The release of intense emotions is not an end but a beginning. Processing those emotions might involve exploration, acceptance, integration, and change. It’s going to take time. To work through your emotions, consider safe places you can inhabit during your practice and after your practice. During yoga, you can always retreat into the safety of child’s pose or the peace of savasana. These are excellent poses that help you feel and integrate emotional energies other poses might release. After your yoga practice, process the new feelings and emotions by using such methods as talking them out with a friend, going for a walk, drawing and painting, or journaling.  You Don’t Have To Cry… If you go your entire life without breaking down in a yoga class, that’s absolutely fine.  Not everyone needs a deep release. Some traumas require professional support to unpack.  Furthermore, not crying during yoga could be a sign that your life is pretty balanced and you’ve managed to get through the years without bottling up too many powerful emotions. Go you. …But It’s Totally Fine If You Do! For those who do cry, having strong emotions arise can be shocking and overwhelming. It can be problematic or feel embarrassing when you reach that glorious state of catharsis right there in the village hall, fitness center, or park. Try not to worry. The spirit of yoga is such that if it happens during a class, people will most likely be sympathetic, providing support that can make it easier for you to deal with emotions that arise. People pass gas during yoga – so who’s to say you shouldn’t cry?   And not only has your instructor probably seen it all before, but they’ve most likely been through their own emotional journey. If you cry during your session with one of our videos, you can always talk about it in our community forum or reach out to one of your favorite instructors.  Block or no block, tears or no tears: your yoga practice is unique to you.

This is a dynamic practice for those who are running regularly or are training for a running event. It helps to restore mobility to key areas, develop calm focus, and create inner strength. This can be a fantastic addition to your weekly training, or an occasional practice to maintain health. Key Pose(s) include:  Crescent Lunge

Find movement in your body again in this class with Julia. You’ll focus on the tight areas associated with the postnatal period and work to open your chest and shoulders while strengthening your postural muscles. Open your heart and breathe!

This dynamic prenatal practice with Tara encourages the ease and momentum that come with a less linear circular movement vocabulary. It invites you to safely brush up against comfort levels with some of the longer upright squats to practice utilizing breath for ease and perseverance. Key Pose(s) include:  Warrior II Low Lunge Half Split Goddess Squat Low Squat Malasana Wide Legged Forward Fold