You have to wait for 30mins

@angela-242 thanks for highlighting this issue, we have released the fix for this issue.

Hi Sai, For osteopenia of the spine, the focus is on gradually strengthening the spine through gentle, controlled movements in multiple directions to support proper alignment. Holding specific postures with stability improves spinal strength.while yoga strengthens the muscles supporting the spine. It is important to avoid intense forward bends and deep back arches, and to progress slowly while listening to the body. Appropriate weight-bearing exercises help stimulate bone growth and support bone density. Strengthening the diaphragm and abdominal muscles, improving digestive function, along with suitable dietary changes, can help manage GERD which in turn help absorb the essential nutrients. Yoga also supports knee health by strengthening the muscles around the knee, improving alignment, flexibility and help in distributing weight evenly through the legs, and protecting the knees. Gentle practice enhances joint mobility and circulation, supporting long-term knee functions. Wishing you a happy and mindful yoga practice.

@roland-6 Only relaxing chanting, pranayama and meditation in meditation pose or supine pose before bedtime. No need for dynamic or asanas.

@kathy-562 🧘‍️ Yoga During Menstruation Why Modify Yoga During Periods? Respects the body’s natural flow – Avoids disrupting Apana Vayu (downward energy). Reduces strain – Prevents pressure on the abdomen and uterus. Honors low energy – Gentle practices match hormonal changes. Promotes relaxation – Helps ease pain, mood swings, and stress. Encourages self-care – Builds body awareness and inner respect. General Note: Stay hydrated and listen to your body. If you feel tired or experience pain (especially on Day 1), it’s okay to rest or just do gentle seated/reclining practices like Butterfly Pose. Avoid (To Protect Apana Vayu & Prevent Strain) Inversions (Headstand, Shoulderstand, Viparita Karani with hips elevated) Abdominal compression or stretching (e.g., Boat Pose, Bow Pose) Strong forward or backward bends (e.g., Paschimottanasana, Chakrasana) Surya Namaskar — especially on Day 1 & 2; later only if pain-free Forceful breathing techniques (Kapalbhati, Bhastrika, Simha Garjana) Recommended Practices (Gentle Only — No Exertion) Do only if there’s no excessive pain or heavy flow: Butterfly Pose (Baddha Konasana or Supta version) – very helpful 🪑 Legs Up on Chair – gentle relief for back and legs (avoid if flow is heavy) 🧍‍️ Malasana (Garland Pose) – if comfortable, releases pelvic tension Joint Loosening (Sukshma Vyayama) – simple movements for circulation ️ Om chanting, A-U-M sounds (Nadanusandhana) ️ Alternate Nostril Breathing (Anulom Vilom) Bhramari (Bee Breath) – calms mind and nervous system Sectional Breathing (Abdominal, Thoracic, Clavicular awareness) Tiger Breathing (Marjari variation) – skip Day 1 if painful Yoga Nidra – best for full-body relaxation and mental calm 🧘‍️ Supported Restorative Poses – like supported Balasana or reclining twist with bolster ️ Important Reminder Inform your yoga instructor — you’ll receive personalized guidance for safer practice. Summary The goal during menstruation is to support the body’s natural cleansing process (Apana Vayu), reduce discomfort, and enhance relaxation — not to push or challenge. Less is more.

@julie-548 Hey Julie, I would love to host you in Bengaluru and show you a few places of interest of yoga and spirituality.

First of all, thank you for sharing this so honestly — what you’re experiencing is very normal, and you’re definitely not “out of shape.” Let me gently clear the confusion. About the numbers you see online…… There is no single “correct” number of Sun Salutations for everyone. Practices like 108 rounds are ritualistic and advanced, usually done on special occasions by seasoned practitioners. They are not a starting point and not a daily benchmark. Is 5 rounds enough? Absolutely yes. For a beginner, 3–6 slow, mindful rounds done with good breathing and alignment are far more beneficial than forcing higher numbers. Shaking arms simply mean your muscles are waking up and learning to support your body weight — that’s progress, not failure. How many should a beginner do? Start with 4–6 rounds at a comfortable pace Focus on breath, form, and smooth transitions Rest whenever you need — pausing is part of the practice Should you increase every day? No need to rush. Stay with the same number for 1–2 weeks, and only increase when your body feels ready. Even adding one extra round is enough progression. Will you still get benefits with fewer rounds? Yes — you’ll build strength, flexibility, circulation, and mental clarity even with a small number, as long as you’re consistent and attentive. Yoga is not about exhaustion; it’s about intelligent effort. A gentle suggestion…. Some days your body may want fewer rounds, and that’s okay. Yoga is about listening, not pushing. You’re doing beautifully by simply showing up each morning. Consistency and kindness toward your body matter far more than numbers.

Feeling dizzy after inversions is quite common, and in most cases it’s not dangerous — it simply means your body is adjusting to the sudden change in blood flow and balance. Why it happens • Blood pressure shifts when you go upside down • The inner ear (balance center) gets challenged • Breath may become irregular • Coming up too quickly can cause a “head rush” A few seconds of light dizziness is normal. ️ When to be careful Avoid inversions if: • The dizziness is strong or lasts long • You get headaches or blurred vision How to prevent it • Move in and out of the pose slowly • Keep your breath steady • Warm up the neck and shoulders • Rest in Child’s Pose after the inversion Your body is simply saying, “Go slower.” Listen to it, take your time, and choose gentler inversions until you feel more stable.

Hey dear Roland, Is it okay if I ask you a few questions so I can guide you safely? • How long have you been experiencing sciatica? • Was it triggered by any injury or sudden movement? • May I know your age? • Have you had any reports, X-ray, or MRI done? For sciatica, it’s always best to understand the root cause first. To support you properly, we may need a short one-on-one session so I can assess what movements will help and what to avoid. And yes — yoga can be very effective for sciatica, but it has to be a gentle, simple, and mindful practice tailored to your condition. I’m here to help you relieve the pain safely. Avoid these until pain improves Deep forward bends Touching toes Full Pigeon Pose (too aggressive) Strong twists High-impact workouts Long sitting without breaks My recommendation for you personally Since your pain increases with certain movements and you’re unsure what’s safe: See a physical therapist first for a proper assessment. One or two sessions are enough to understand the cause and safe movement patterns. Then use yoga as a complementary therapy — gentle, therapeutic yoga is excellent for long-term healing, flexibility, and strengthening. your yoga Teacher Trupti Parikh [https://myyogateacher.com/1-on-1?page_number=1&searchTeacher=Trupti+P](link url)

Hey Niharica Welcome to the yoga journey — so happy you’re here! For beginners, 3–4 times a week is a great place to start. This gives your body time to build strength, flexibility, and stamina without feeling overwhelmed. Even 20–30 minutes daily can bring amazing results if done consistently. For weight loss and overall progress, a balanced routine helps: Warm-up & mobility , Strength-building poses (like chair pose, plank variations, warrior flow) , Heart-rate elevating movements (sun salutations or gentle cardio flow) Cool down & stretching, Breathwork + relaxation The most important thing is consistency over intensity. Stay patient and kind to your body real progress comes gradually, inside and out. If you want help creating a beginner-friendly routine based on your goals, I’d love to guide you! Warmly, Komal Dudhavat

why are you doing intermittent fasting? Is this suiting your body?

That’s such a common confusion, and I love that you’re being mindful about it! Traditional yoga practice (as per Hatha and classical schools) is ideally done on an empty stomach, early in the morning. This gives your body lightness and makes it easier to twist, bend, and breathe deeply — which enhances flexibility and improves digestion in the long run. However, if you wake up feeling weak, dizzy, or low on energy, it’s perfectly fine to have something light — a few soaked almonds or nuts, half a banana, or a sip of warm lemon water — about 20–30 minutes before your session. If your mornings are too rushed, you can also practice mid-morning or evening, ideally leaving a 2–3 hour gap after a meal. “Yoga isn’t strict about time “ ……Yoga adapts beautifully as long as you listen to your body. So, the rule isn’t “empty stomach or nothing” — it’s about comfort and awareness. So the best time? It’s the one that makes you feel energised, grounded, and happy to show up again tomorrow consistently From Dr. Khushboo Jain, Therapeutic Yoga & Lifestyle Expert

Hey Maria! I’m so glad you’re asking this because honestly, this is one of the biggest misconceptions about yoga - and it breaks my heart that those Instagram-perfect photos make people feel like they can’t start! Short answer: YES, absolutely you can do yoga at any size, and NO, you don’t need to lose weight first. In fact, I’d argue you’re the perfect candidate for yoga because it meets you exactly where you are. Here’s the real talk: Those poses you’re worried about? Almost every single yoga pose has modifications. Can’t get into a deep forward fold? We bend the knees. Downward Dog feels impossible? We use blocks or do it at the wall. Balance poses wobbly? We use a chair or the wall for support. About your specific concerns: Will you be able to do poses? Yes! The beauty of yoga is that the pose adapts to YOUR body, not the other way around. I have students of all sizes in my classes, and everyone does their own version of each pose. Poses to avoid? Not really “avoid” - just modify. Chair yoga vs. regular class? Here’s my honest recommendation: Start with chair yoga or beginner-friendly gentle yoga. Not because you can’t do regular classes, but because you’ll build confidence faster. Once you feel comfortable with basic movements (usually 3-4 weeks), you can absolutely join any class you want! FYI, My classes are filled with people of all shapes, sizes, ages, and abilities. The 60-year-old with a knee pain, the busy mom who hasn’t exercised in years, the guy who can’t touch his knees let alone his toes - they’re ALL doing yoga successfully. What matters most? Showing up and listening to your body. That’s it. My advice: Try a beginner class or chair yoga first. You’ll be amazed how quickly your body responds - better flexibility, less stiffness, more energy. You’ve got this, Maria. Taking the first step is always the hardest part, and you’re already doing it by asking questions. That takes courage!

Thanks for sharing…