MyYogaTeacher Community

Thank you for the opportunity to meet everyone. I’m unsure if I will be able to make it but Jan will work best for me.

I’m still walking! 80 days and counting

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

Hello Everyone Introducing Vedeika She is a Yoga Therapist and Mental Wellness Researcher, dedicated to helping people heal through breathwork, movement, and mindfulness. She has completed 500 hours Teacher training with over two years of teaching experience and is currently pursuing her Master’s in Yoga to further deepen her expertise in holistic healing. Her approach is therapeutic and mindful, emphasizing posture, alignment, and safe movement patterns. She helps in managing chronic pain, lifestyle disorders, stress, and anxiety, while guiding them toward mental clarity, inner calm, and self-connection. Her intention is to help individuals lead healthier, more peaceful lives—one breath and one mindful moment at a time. [image: 1c53f4f5-01ef-4482-8b47-2579c277e973.jpeg]

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

IS there a way to get recordings for these classes?

Hi Kavita. just saw your post and wanted to give you some of my experience. I had severe knee arthritis and joint inflammation for many years, and yoga helped so much. As it progressed, I had to modify and not do certain poses, such as lunges, triangle, any knee twisting (such as in warrior), malasana, crossed legged sitting, or any pose that put pressure on my knees. I used the chair for many asanas, and and then for 2 years during my 5! yes FIVE knee surgeries (for knee replacement) I was very restricted and had to do yoga in the bed. When I finally began recovering, (since last December) I slowly worked from the bed, then from a chair, then CELEBRATED getting down on the floor. I still have some difficulty getting up from the floor, but I am doing better and better. I also must use pillows for support and protection of especially my knee that had 4/5 surgeries. It is still tight, from scar tissue, but MUCH improved, and the right knee is very good. I can sit cross legged now, but it is a “loose” cross, and I am improving every day on the things I couldn’t do before. Let me tell you this: I learned MANY alternatives and modifications for achieving the stretches and reaching the target areas requested through the regular asanas. Ask your teacher for modifications for your knees (Neha and Annelise were my ANGELS). I have been able to do my practice, and do not feel it is “less than” at all. It helped me learn my body MORE to try different movements and be able to access the target areas! I feel I have expanded my practice, and know that over time, I may (or may not) be able to achieve the standard pose, but I am still achieving a wonderful practice and it has helped me TREMENDOUSLY. Don’t give up, just become more mindful of your body and what it needs. Good luck, and you can contact me any time if you have questions and need modifications. Take care, Gail

@vedeika-1 Thank you for suggesting these

Yoga During Menstruation — What Is Safe and What to Avoid Many people feel unsure about practicing yoga during their period, especially if they are new to exercise or experience cramps and fatigue. However, yoga can be practiced safely during menstruation and often provides significant relief from pain, bloating, mood swings, and emotional stress. Gentle movements improve blood flow to the pelvis, relax tight muscles, and calm the nervous system, making the menstrual experience smoother and more comfortable. During periods, the focus should shift from strong, dynamic practices to slow, restorative, and grounding movements. Safe and helpful poses include gentle forward bends like Baddha Konasana, Janu Sirsasana, and Upavistha Konasana, which reduce abdominal tension and ease cramps. Restorative poses such as Supta Baddha Konasana, Balasana, Side-lying Rest Pose, and Viparita Karani (if comfortable) provide deep relaxation and support hormonal balance. Mild supine twists help release lower-back tightness, while simple pranayama practices—Nadi Shodhana, Brahmari, and gentle belly breathing—help reduce irritability, anxiety, and fatigue. At the same time, certain practices should be avoided because they may increase abdominal pressure or interfere with the natural downward movement of energy (Apana Vayu). These include strong inversions (headstand, handstand, shoulder stand), deep backbends (Wheel, Bow Pose), intense core work, and very vigorous flows or hot-yoga sessions. These can worsen cramps, increase fatigue, or create discomfort during menstruation. Overall, it is completely safe to practice yoga during periods as long as the approach is gentle and mindful. The key is to listen to the body each day—rest when needed, and choose soft, nurturing movements when you feel up to it. Yoga during menstruation is not about pushing the body but about supporting it with awareness and compassion. (https://myyogateacher.com/yoga-teachers/trupti-1)

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…

Thank you, Kuldeep. I’ve done it now ! Previously, I was clicking on that icon which suggested that I had a draft there, but nothing was appearing. That was laptop. But I can’t even see that icon on my phone … Anyway, not to worry I’ve done it now.