MyYogaTeacher Community

As the year comes to a close, we’re inviting you to slow down, breathe, and reflect.

Join us for a 60-minute guided Yin Yoga session focused on deep rest, emotional reset, and gratitude. This is a gentle closing practice to help you unwind your body, clear your mind, and step into the new year feeling calmer and more grounded.

What you’ll experience

Deep, supported stretches for hips, spine, and shoulders
Space to reflect and reset emotionally
Guided prompts to cultivate gratitude and presence
Session details
Monday, December 29
9:30 PM EST / 6:30 PM PST
🧘‍️ Instructor: annelise piers Annelise P , Yin Yoga Specialist
Duration: 60 minutes

If 2025 felt fast, heavy, or overwhelming, this session is for you.

Book your spot here: https://myyogateacher.com/group-classes/ending-2025-with-gratitude-a-yin-yoga-flow

We’d love to practice with you

Angela Broadbent thanks for highlighting this issue, we have released the fix for this issue.

Hi Angela Broadbent , thanks for highlighting this issue, it was indeed a tech issue and fix was rolled out couple of days ago. We see that your reviews are present on the right classes now.

Thanks again for your love for the platform and teachers, please keep the feedbacks flowing.

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 Matthews

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

Kathy Smith

🧘‍️ Yoga During Menstruation

Why Modify Yoga During Periods?

1. Respects the body’s natural flow – Avoids disrupting Apana Vayu (downward energy).
2. Reduces strain – Prevents pressure on the abdomen and uterus.
3. Honors low energy – Gentle practices match hormonal changes.
4. Promotes relaxation – Helps ease pain, mood swings, and stress.
5. 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)

1. Inversions (Headstand, Shoulderstand, Viparita Karani with hips elevated)
2. Abdominal compression or stretching (e.g., Boat Pose, Bow Pose)
3. Strong forward or backward bends (e.g., Paschimottanasana, Chakrasana)
4. Surya Namaskar — especially on Day 1 & 2; later only if pain-free
5. Forceful breathing techniques (Kapalbhati, Bhastrika, Simha Garjana)

Recommended Practices (Gentle Only — No Exertion)

Do only if there’s no excessive pain or heavy flow:

1. Butterfly Pose (Baddha Konasana or Supta version) – very helpful
2. 🪑 Legs Up on Chair – gentle relief for back and legs (avoid if flow is heavy)
3. 🧍‍️ Malasana (Garland Pose) – if comfortable, releases pelvic tension
4. Joint Loosening (Sukshma Vyayama) – simple movements for circulation
5. ️ Om chanting, A-U-M sounds (Nadanusandhana)
6. ️ Alternate Nostril Breathing (Anulom Vilom)
7. Bhramari (Bee Breath) – calms mind and nervous system
8. Sectional Breathing (Abdominal, Thoracic, Clavicular awareness)
9. Tiger Breathing (Marjari variation) – skip Day 1 if painful
10. Yoga Nidra – best for full-body relaxation and mental calm
11. 🧘‍️ 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

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

Sai
You have to start weight bearing and strength training exercises but initially taking care of knee also initially may be sitting, supine, prone.
Also for GERD, abdomen compression, inversions need to avoid and some dietary and lifestyle changes.
And heating pranayama to help with weight loss. As weight starts reducing, the load on spine also reduces.

This is going to be a relly special and beautiful session! Join us and book your spot soon.

Thank you Ani. I’m so looking forward to ending the year together with our My Yoga Teacher community.

It would truly gladden my heart to see you bring your loved ones to the mat and share this practice side by side. You’re welcome to share the same link with them and invite them to sign up for free, so they can join us in the love and gratitude.

Hello all
I am 53 years and was recently diagnosed with osteopenia in spine and my doctor wants me to start taking medication and I am not ready yet. it’s -2.9 in my spine and wondering if I can reverse I. Any way possible. I also have GERD and that’s one of the reason my spine is going bad. Please recommend if there is any cure in yoga and I also have moderate knee pain . In need to reduce some weight and take care of my health.

As the year comes to a close, we’re inviting you to slow down, breathe, and reflect.

Join us for a 60-minute guided Yin Yoga session focused on deep rest, emotional reset, and gratitude. This is a gentle closing practice to help you unwind your body, clear your mind, and step into the new year feeling calmer and more grounded.

What you’ll experience

• Deep, supported stretches for hips, spine, and shoulders
• Space to reflect and reset emotionally
• Guided prompts to cultivate gratitude and presence

Session details
Monday, December 29
9:30 PM EST
🧘‍️ Instructor: annelise piers Annelise P , Yin Yoga Specialist
Duration: 60 minutes

If 2025 felt fast, heavy, or overwhelming, this session is for you.

Book your spot here: https://myyogateacher.com/group-classes/ending-2025-with-gratitude-a-yin-yoga-flow

We’d love to practice with you

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.

Yes I would have loved to go as well but too far for me

So great to see so many people coming together! I wish I could have attended!!

this is just amazing…

Amazing meetup everyone yesterday. Everyone please share your pictures here!!!

Thanks you everyone who showed up - we had ordered 50 meals and we were short 2.

It was wonderful to hear so many amazing stories.

We had a 10 year old and an 80+ year old with breathing aid - and all ages in between.

A lot of people who were connecting with people who they see regularly in their classes.
There were warm embraces 🥰 and a lot of laughter and warmth.

We had so much love ️ for our teachers and some amazing feedback for us.

Ruchi did an incredible yoga 🧘 session.

Some people drove just to say hi - even though they could not stay for long and many recorded amazing testimonials.

I feel so fortunate to be a part this amazing community we are building and can’t wait for many more events - hopefully one every quarter.

Special thanks to our student ambassadors Salil Jain Konami Komal - for helping organize the event. We could not have done it without your support.

New York City - Can’t wait to meet everyone there next.

Best, Jitendra

Amazing meetup everyone yesterday.

Thanks you everyone who showed up - we had ordered 50 meals and we barely had enough.

It was wonderful to hear so many amazing stories.

We had a 10 year old and an 80+ year old with breathing aid - and all ages in between.

A lot of people who were connecting with people who they see regularly in their classes.
There were warm embraces and a lot of laughter and warmth.

We had so much love for our teachers and some amazing feedback for us.

Ruchi did an incredible yoga session.

Some people drove just to say hi - even though they could not stay for long and many recorded amazing testimonials.

I feel so fortunate to be a part this amazing community we are building and can’t wait for many more events - hopefully one every quarter.

Special thanks to our student ambassadors Salil Jain Konami Komal - for helping organize the event. We could not have done it without your support.

New York City - Can’t wait to meet everyone there next.

Best, Jitendra

Anyone whose waistband is feeling tight, anyone whose thighs are looking flabby, or even those who are feeling breathless after running up the stairs, why not join Gomati’s Friday class ?
I enjoy this class so much, so many different exercises and variations that it never becomes boring, and it always leaves me energised ready for the weekend.
Even if you are super unfit, take that first step. Nobody needs to feel bad, this is a supportive group of friends with a most motivational teacher. Gomati will give simpler versions and fewer repetitions for anyone struggling, so that you can build up slowly. Of course it may be hard at first; just begin and keep going and remember that hard work always pays off !