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      "body": "hi @francesmary, that makes perfect sense!\nHowever, if you like a more dynamic practice, vinyasa yoga would work very well for you too. You just need to find a good teacher that advises you on proper alignment and corrects you until you learn :) I follow this approach and it works very well with my beginner students.\nLook for beginner classes in your area, and before the class approach the teacher and push her to correct you as many times as needed during the practice. Or consider taking a few private classes, just to set your foundations right. (FYI I teach on Skype if you like ;) )\nGood luck!",
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      "title": "How to heal your lower back pain with these simple yoga poses",
      "body": "Hey guys,\n\nhow are you doing?\nI can almost see you as you dive into Steemit posts, sitting back into your chair... or sank into your bed or sofa... or sunbed (I see you Digital Nomads!)...\n\n...DON'T YOU EVER GET BACK PAIN?? I DO :)\n\n![18922547_890790927741717_8499543824872784138_o.jpg](https://steemitimages.com/DQmV3TeNFp3n7DdmGa1LfsMouSvGJGatN3Q8HPg9RamF7S6/18922547_890790927741717_8499543824872784138_o.jpg)\n\nOne of the most common problems my yogis often complain about is in fact BACK PAIN.\n\nI myself have suffered from this for many years before I started practicing yoga. I’ve had mild scoliosis since the age of 9, and a few years ago I discovered I had a herniated disc…\nHow? One day I felt something like a knife cutting through the back of my right kidney while I was practicing a back bend that was too deep for me.\nAnd you know what? I was probably doing it in an unsafe or wrong way, plus my teacher at the time didn’t give me the right cues. She pushed me one step too far than my body could bear… and ZAC! There I was lying on the floor curled up in pain.\nI had to stop practicing for months before I found the courage to get back to my mat.\n\nDo you ever feel something similar?\n\nWell, read on to learn how you can practice a few exercises that can help you heal and ultimately get rid of your pain. You don’t necessarily need to be an advanced yogi, and maybe you’ve never done yoga before, but trust me, it’s not a cliché. Yoga REALLY is good for many things, including healing your lower back pain! \n\nNow, what kinds of lower back pain are there?\n\n![lower back pain yoga with chiara.jpg](https://steemitimages.com/DQmbM8VPhFrAVLFqM8PBmFHswasrdGujmQKtTquoy3K3Wut/lower%20back%20pain%20yoga%20with%20chiara.jpg)\n\nUnfortunately, the answer is MANY. Lower back pain can derive from many variables: stress, bad posture, micro genetic malformations (the latter was my case for example).\nThis pain is often caused by misplaced discs in your lower spine (L1-S5). These could pop out (we are talking about millimetres only!) during a particularly abrupt movement, or simply by doing something as common as lifting a shopping bag. I’m no doctor, but I’ve experienced these problems myself for so long!\n\nSo I decided to study anatomy and my condition, in order to be able to safely guide my students into and out any yoga poses, and ensure they wouldn’t experience what had happened to me.\nSince lower back pain tends to be the main reason why many of us don’t want to backbend during our yoga practice, I thought I’d share something interesting.\nWhat if I told you there was a way to safely practice backbends, without injuring your back, AND that there were even poses that could make your lower back pain go away??\n\n**And if you've never done yoga in your life, these exercises are still very useful to get rid of any back pain you may have.**\n\nWhile seeing your doctor first is always your safest bet, you can try these 6 simple yoga poses that could help alleviate your lower back pain.\n\nA word of caution though: LISTEN TO YOUR BODY!\nIf it hurts, it’s not good! If you feel like you need to come out of a pose, or should not push as deep as the teacher says, listen to your body, and pull the hell out of that pose! Use a variation instead, ask the teacher, or simply come down into child’s pose and wait for the next instructions.\n\nNow, here are the 6 poses:\n\n**1. Cat-cows**\n![yoga with chiara cat-cow v2.jpg](https://steemitimages.com/DQmXVeGh1ABAubT7zxneWUMgPtQocJyNZx6iw9fBYrbATVt/yoga%20with%20chiara%20cat-cow%20v2.jpg)\n\nCome into all fours on your mat and check your alignment. Ensure your hands are pressing into the mat, right under your shoulders, with fingers pointing forward. Your knees should be right under your hips. Tops of the feet are pressed into the floor, core is engaged, and your back is flat, as if you were balancing a tray of glasses on it.\n\nOn the inhale, look up, press your chest forward, belly to the floor, shoulders relaxed, sit bones to the sky, keeping your arms straight.\n\nOn the exhale, do the opposite: curve your back making a C shape by pressing the floor away with your hands and tops of the feet, looking at your navel, feeling your scapulae rounding and stretching.\n\nRepeat 5 times, maintaining a slow equal breathing through your nose. See the image below for more details.\n\n**2. Half lord of the fishes – Ardha Matsyendrasana**\n![half lord of the fishes - ardha matsyendrasana pose.jpg](https://steemitimages.com/DQmecJytCCF9LmGPEVduXmTg6a7HS8NBS2gwjJV8MhgxRon/half%20lord%20of%20the%20fishes%20-%20ardha%20matsyendrasana%20pose.jpg)\n\nSit on the floor with your legs straight in front of you. Bend your knees and slide the left foot under the right leg, pushing the outer side of your left foot into the floor, and placing it outside your right hip. Bring the right foot across the left leg and press it flat into the floor, outside your left knee. The right knee should point up, and the left one towards the front of the mat.\n\nInhale and lengthen your back lifting from the crown of your head, while placing your right hand behind your lower back on the floor, to support you, and lifting the left arm up.\n\nExhale and twist to the right from your upper back, bending your left elbow at ninety degrees and pushing it into your outer right knee. Ensure both sitbones are equally pressed into the floor.\n\nKeep pressing your chest up and look beyond your right shoulder.\n\nWith every inhalation, lengthen your spine a little bit more, with every exhalation twist a little more, but ensure you twist from the chest!\n\nMaintain this pose for up to 60 seconds, then slowly come back into center as you exhale.\n\nReturn to the starting position and repeat on the other side.\n\n**3. Plough pose – Halasana**\n![yoga with chiara - plough pose.jpg](https://steemitimages.com/DQmaBubrkmPvnHXbaZgyfhJG1igi5D3f8SR8iyqTNJTHDVZ/yoga%20with%20chiara%20-%20plough%20pose.jpg)\n\nLying supine on your mat, inhale and kick your feet up and behind you, trying to drop them on the floor above your head. Press your elbows into the floor and place your hands on your lower back, so you can support it.\n\nWork on extending your legs with toes pointed, squeezing your thighs and knees together. Keep your chin in. If you feel stable enough, you can also interlace your hands and press the outer sides of your little fingers into the mat.\n\nMaintain the pose for 30-60 seconds, then slowly exhale, using your core muscles and your hands to bring the legs up and down back to the mat, slightly bent, rolling each vertebra down into the floor as you slowly lower the legs, always supporting the back with your hands.\n\n**4. Restorative bridge – Setu Bandha Sarvangasana**\n![restorative bridge_setu bandha sarvangasana.jpg](https://steemitimages.com/DQmXiWZ6JZr3rCnuUiLw3sgZAxa8Agpu4Kvd7AFe13YCYj2/restorative%20bridge_setu%20bandha%20sarvangasana.jpg)\n\nKeep a block or thick book beside you and lie supine on your mat. Bend your knees and plant the soles of your feet hip distance apart near your bum, so that your fingertips can brush your heels. Press your whole spine into the mat and elongate it from the crown of your head, drawing chin in and tailbone up.\n\nAs you inhale, press into your feet, engage your thighs pushing the knees forward and peel your spine up from the floor, vertebrae by vertebrae, starting by curling your tailbone and lifting your back. Place the block on the medium height under your sacrum (not in the lower back!) and rest there for 60 seconds. It should feel pretty comfortable!\n\nIf you want to go deeper, you can turn the block on the highest side, so it’s pressing vertically into your sacrum.\n\nYou can leave your arms relaxed into the floor with palms down, or lift them and lie them on the floor next to your ears.\n\nInhale and exhale slowly, maintaining the pose for up to 60 seconds, then slowly drop the spine back to the floor, vertebrae by vertebrae.\n\nRepeat 3 times.\n\nThis is one of my absolute favorite and most restorative poses that I practice regularly.\n\n**5. Twists**\n![yoga with chiara_jp twists.jpg](https://steemitimages.com/DQmVdcSGubQVRYtEbpZeEUVAw9udSixuzJBqvJtMa9wEvs4/yoga%20with%20chiara_jp%20twists.jpg)\n\nLie supine on your mat. Open your arms in a T or cactus shape, bring your knees into your chest, slightly move your hips to the left, and drop your knees to the right, keeping them at ninety degrees, or extending the legs completely, so your body is in an L shape on the floor.\n\nPress the left shoulder into the mat, so that the upper back is on the floor as much as possible, and the sacrum is off the floor. Look towards the left shoulder.\n\nMaintain the pose for 30-60 seconds, then gently use your core to bring the legs back into centre, reset your spine, and repeat the same on the other side.\n\n**6. Legs up the wall – Viparita Karani**\n![yoga with chiara - viparita karani - legs up the wall pose.jpg](https://steemitimages.com/DQmanHBk1wTtanZ2EBFiKkE5YQUf9TAaYuthpjeftsFjBNg/yoga%20with%20chiara%20-%20viparita%20karani%20-%20legs%20up%20the%20wall%20pose.jpg)\n\nSit sideways as close as you can to a wall, and have a pillow next to you. Lie down on the floor, perpendicular to the wall, keeping your bum in contact with the wall, and swing your legs up onto the wall, keeping them extended but relaxed.\n\nPress your spine and the back of your head into the floor, ensuring spine and neck are in one straight line. Open the shoulders and release your arms out to the sides, palms facing up. Soften or close your eyes.\n\nIf you feel your bum is uncomfortable place the pillow under your pelvis.\n\nStay in this pose for up 5 minutes, breathing slowly.\n\nTo come out, slide the legs down the wall so you are in an L shape on the floor, stay on your side for a few breaths, and slowly come up to sitting as you inhale.\n\nThis is a very relaxing pose that you can also take before going to bed, or if you’re pregnant and want to conduct breathing exercises.\n\n\n**What to do next:**\nTry these whenever you feel you need to release tension in your back, or simply as you wake up in the morning or before going to sleep. You can even do them on your bed!\nJust make sure you take a few breaths between each pose, so you allow your spine to reset and fully absorb the benefits.\nThe effects might not be immediate, but you’ll surely feel them in the long run and your lower back pain might indeed disappear.\n\nI'd love to hear how you feel now: can you let me know in the comments below??\nOr just add your questions - everyone could learn something new today!\n\nLast but not least: if you liked this post, your Upvote is most welcome ;)\n\nGoodnight!\nChiara",
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      "body": "@@ -49,8 +49,145 @@\n ank you!\n+ I mostly practice vinyasa but think it' sfun to do some of the other styles sometimes, like kundalini. And yin yoga because I need it ;)\n",
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      "body": "Great description of different yoga styles :) Thank you!",
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      "body": "Hmh...yin and bikram are so popular like anusara or Jivamukti Yoga. If you take them into, also the others ;-) I like your description of hatha yoga...\n“Contrary to what most people think, Hatha Yoga is not a yoga style, it’s THE yoga, from which all other disciplines and variations were born.”\n\nGreat!\nLike like like!!!! :-)))\nAshtanga means same! Eight points...ways....Both is Raja yoga!\n\nNormally we have four styles and that’s it!\n\nRaja Yoga\n\nBhakti yoga\n\nKarma Yoga\n\nJnana yoga\n\nI wrote s german article about it. \nGreat to read more yoginis finally.\nThis makes me happy!\nHugs out",
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      "body": "that was lovely @gaber! Is drone filming allowed in Japan? Where I live in Dubai you need special permits to fly them...\n@thewhyguy maybe we should get one before we go this spring??",
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      "body": "Nice tips!\n@thewhyguy make sure you read this!",
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      "title": "7 popular yoga styles you could practice right now",
      "body": "![Frame-08-03-2017-10-48-03.jpg](https://steemitimages.com/DQmePBDbqrN9s1AZPCnFxvJLxj8DCvhcUky1rBZwFPjwyme/Frame-08-03-2017-10-48-03.jpg)\n\nAfter my post the other day about [how to start practicing yoga](https://steemit.com/life/@yoga.with.chiara/10-simple-tips-to-start-practicing-yoga), I thought I'd give you some advice as to what kind of yoga styles you could choose from.\n\nIf you’re a beginner yogi like I have been, you’ll probably wonder: “how many yoga styles  are there? And which one should I choose??”\n\nBut most importantly: “Do I have to learn chanting in Sanskrit to do any of them??”\n\nWell, wonder no more. I’ve compiled here a list of the 7 most popular yoga styles you’ll likely come across, whether you decide to join a studio or sign up for a yoga retreat. \nPlease note this is not an exhaustive list but for sure these are the most popular ones...\n\n**1. Hatha Yoga**\n“Hatha” is the “practice of oppositions”, and therefore the creation of balance. Many use this term to define a very common yoga style, but don’t we all need to be balanced in any yoga class, as well as in life? Do you think you could walk if you were not well “balanced” on your feet…?? 🙂\n\nContrary to what most people think, Hatha Yoga is not a yoga style, it’s THE yoga, from which all other disciplines and variations were born.\n\nYour studio’s schedule will often read “Hatha Vinyasa”, “Hatha Flow”, or “Power Hatha”. Well, guess what, they all refer to the same thing really. A physical but not too vigorous yoga practice focusing on a series of physical exercises to balance the body, while moving from an Asana (posture) to another, by using the help of the breath.\n\n_Curious tip:_ officially, Hatha Yoga used to only include 12 asanas. \n\n**2. Vinyasa Yoga**\nThis is by all means the most popular style of yoga. “Vinyasa flow” focuses on a more or less (depending on the teacher or studio style) fast paced series of movements, arranged in sequences, repeated a few times. What matters here is the flowing from an asana to the next.\n\nEvery sequence will be different, including very many or very few poses. A good teacher will either propose a new sequence at every class or maybe work on the same one for the whole month. This way students can really learn the movements and progress to a more advanced level (for that particular sequence).\n\nVinyasa is also a very popular yoga style for beginner yogis. Its dynamic nature will allow you to quickly move to the next pose, in case you don’t have yet enough strength to hold an asana for several breaths. I personally teach this yoga style and I often have both beginners as well as more advanced yogis in my classes.\n\n_Curious tip:_ Vinyasa also means literally “to place in a special way”, that is to place the body in a particular asana, then another, then another, etc.\n\n**3. Ashtanga Yoga**\nAshtanga is one of the most traditional yoga styles. It consists of a very strict repetition of poses, where the emphasis is on the correct alignment and maximum flexibility of the body. Every class will be exactly the same, with a little mantra chanting at the beginning and end of the practice, plus the repetition of primary or secondary series.\n\nChanting Sanskrit might not be at the top of your wish list, and it might be intimidating if you have no idea of what the words mean (at least that’s how I used to feel).  But don’t worry, most teachers won’t expect you to know the words, and students often tends to just listen in. If you are interested into learning more about mantra chanting, you can read this easy guide.\n\nThis style is physically demanding due to its deep stretches, balances and twists, and it’s probably best for those looking to sweat, or who already have some yoga experience.\n\n_Curious tip:_ it was originally created to prep boys’ bodies to be strong for war. How interesting is it that nowadays yoga is mainly practiced by women??\n\n**4. Iyengar Yoga**\nIyengar yoga was founded by B.K.S. Iyengar (1918-2014). As a yoga purist, his focus was on the correct alignment and precision of movements. Each class would typically involve only few postures, held longer than usual, supported by props like blocks, straps, and blankets, in order to achieve the “perfect position”.\n\nDon’t make the mistake of thinking that this yoga style is only for advanced practitioners: right because props are there to help you, any level is welcome!\n\nWith a background in ballet, I personally love this style as it really allows you to study each pose and understand “what it should look like” when performed correctly.\n\n_Curious tip:_ the founder of this yoga style was the brother-in-law of Sri Krishnamacharya, the Father of modern yoga and the one who officially imported yoga to the West.\n\n**5. Yin Yoga**\nYin yoga focuses on lengthening the tissues by holding very passive poses for several minutes each time. It’s super relaxing and the perfect style to practice before going to bed.\n\nI’d also strongly recommend this yoga style to beginners, as it does not require huge strength and allows the body to stretch a lot.\n\n_Curious tip:_ this style is also referred to as taoist yoga. \n\n**6. Kundalini Yoga**\n“Yoga of awareness”, Kundalini Yoga blends spiritual and physical practices, chanting of mantras and dynamic breathing techniques.\n\nKundalinis always wear white clothes, because apparently colors influence consciousness. Since white is the perfect balance of all colours, it positively impacts our conscious and subconscious mind.\n\n_Curious tip:_ A study showed that kundalini methods specifically targeted to obsessive-compulsive disorder symptoms were also helpful in lessening depression, mental fatigue and lack of energy in cancer patients.\n\n**7. Bikram Yoga**\nFounded by Bikram Choudry, this is a fixed series of 26 yoga postures (with no flowing between them), each performed twice, in a room heated to 40° C (104° F), for a total of 90 minutes.\n\nI’ll tell you, this is no easy task, and not recommended for those with low blood pressure or a medical condition. It requires a great deal of concentration, strength and will power, but it’s super beneficial to expel toxins from the body.\n\n_Curious tip:_ Bikram recently tried to claim copyright on this sequence but did not succeed.\n\nI hope that you now have a better idea of what you’re getting yourself into when you sign up for your next yoga class. No matter what style you decide to go for, remember that breathing should always be your #1 priority!\n\nAnd in case you care, my favorite yoga style and the one I teach is Vinyasa: I love moving, and it almost feels like a dance! Plus, witnessing (and even more so, leading) a whole group of people all flowing at the same time is something super emotional, which makes me so proud of my students every day.\n\nAnd you? What’s your favorite yoga style if you already practice? Let us know in the comments below!",
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      "body": "I look forward to seeing more @yoga.with.chiara :)",
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      "body": "I totally agree, and it happens to me all the time, if I don't practice for a few weeks, then it hits me right in the back! But hey, we are humans... :) Keep in touch! I'll soon publish more posts like this.",
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      "body": "Great post!  I have been doing yoga for a couple years and fell out of it, I am now getting back into it and will use these tips.  It is very hard to not judge yourself when you used to be able to do something you now can't, but I know that is part of the practice :)",
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