Legs Up the Wall (Viparita Karani)

If you’ve ever taken a yoga class, it’s highly likely you’ve heard the teacher recommend this pose for improving your sleep. Elevating your feet above your heart improves circulation in the torso and head so your heart rate can slow down, your muscles can relax, and your digestive system can function with more ease.

1. Lay down on your back so that your legs are parallel to a wall or the edge of your bed.
2. Using your hands to help, scoot and rotate your body until you are perpendicular to the bed or the wall and your legs can stretch vertically up the wall or hook over the top of your bed. Allow your arms to rest anywhere that feels comfortable.
3. You may need to inch your butt closer toward the wall or bed once your legs are elevated so that they are as straight as possible, but only go as far as feels comfortable for you.
4. If you feel any pressure in your low back, you can place a pillow or folded blanket underneath your tailbone/low back for added support.

Child’s Pose (Balasana)

This classic seed-like shape is a gentle and effective yoga pose for mellowing out a busy mind so you can catch some Z’s. While you’re welcome to do child’s pose without any props, placing pillows or a bolster underneath the torso is extra supportive and can feel incredibly soothing when sleep isn’t coming easily.

1. Kneel on the floor or your bed. Bring your big toes to touch and open your knees out as wide as feels comfortable.
2. Lower your torso down between your thighs until your head touches the floor or can rest on a prop, such as a pillow. Extend your arms overhead or stack one palm on top of the other to create a pillow for your forehead to rest on.
3. Alternatively, place a yoga bolster or pillow in between your legs so that one end is wedged between your thighs. Keeping knees wide, lower your torso down onto the prop so that your belly, chest, and head are supported by the cushion. You can wrap your arms around the top of the prop or underneath it.

Supine Twist (Supta Matsyendrasana)

This gentle twist is a treat for your body, mind, and spirit. There are many ways to approach the shape of your legs depending on the mobility of your hips, so find a position that’s comfortable but still encourages a lengthening sensation down the spine and legs. Gently rotating throughout the torso helps loosen tight muscles that could be preventing your nervous system from entering a relaxed state where deep sleep is possible.

1. Lie flat on your back on the floor or on your bed with legs extended out long. Pull your left knee into your chest and gently draw it toward the right side of your body until your knee touches the floor or bed. If that’s difficult, you can also prop a pillow under the knee to raise the height of the floor.
2. Keep your right hand on your bent knee as an anchor and extend your left arm out to the side. If it is hovering in the air, place a pillow underneath it so you can fully relax into the twist. Gently turn your neck so you’re looking out over your left palm.
3. When you’re ready for the other side, unwind from the twist and return to a flat back. This time, keep the left leg long and pull your right knee up and over your body. Your left hand will remain on the bent knee as your right arm extends out to the side.

Seated Forward Fold (Paschimottanasana)

In yogic philosophy, forward folds are believed to be calming for the mind and spirit. Physiologically, placing your head below your heart uses gravity to deliver blood to your brain, which takes some pressure off the heart and improves circulation. (If you have high or erratic blood pressure, exercise caution with this one.) This yoga pose will gently stretch the back of your legs and low back to help relieve sleep-disturbing tightness that can build up in those areas.

1. Sit on the floor or your bed with legs stretched out long, keeping as much of a bend in your knees as you need to feel comfortable.
2. Hinge forward from your hips and allow your arms to drape alongside your legs. (There’s no need to grab your feet and pull yourself deeper, just allow gravity to do the work with this stretch.)
3. If you have a tight low back, sit up on a pillow or bolster to give your pelvis more room to hinge forward. You can also place soft props across the top of your legs to rest your torso, arms, and forehead on.

Crocodile Pose (Makarasana)

While this restorative yoga pose might not look like anything fancy, it’s a great way to ground jittery energy and reconnect to the power of deep, intentional breaths. If you’re a belly sleeper then you’re probably used to a similar position, but try doing this position on the floor instead of the bed so that your spine stays in better alignment.

1. Lie flat on your belly. Stack one hand on top of the other while the elbows flare out to the sides. Rest your forehead on your stacked hands like a pillow.
2. If your low back gets sore at any point, bend your knees so your toes point up toward the ceiling and gently sway your shins through the air from side to side.

Pigeon Pose (Kapotasana)

Also known as “sleeping swan” in the yin tradition, this classic posture is great for opening up tight hips, releasing stagnant emotions, and loosening the body to prepare it for restful sleep. This involves a little bit more active stretching than some of the other postures, so only choose it if you feel like you can comfortably relax into it and maintain a steady, slow breathing pattern. If it requires excessive effort or causes agitation, it’s likely not the best pose to help you feel drowsy.

1. Start on your hands and knees on either the bed or the floor. Gently slide your left knee up toward your left wrist until your shin is positioned under your chest at a diagonal. Your ankle will likely be near your right hip joint. Extend your left leg behind you, keeping the top of your foot facing the floor.
2. Keeping your pelvis squared, sink your weight down into your hips without rolling off onto your left glute.
3. Slowly lower your torso over your bent left leg so that you come down to your forearms. If you’re quite flexible, you might even lower your chest and forehead down to the floor and fully extend your arms forward on the floor or bed. For a more supported version of the pose, place a yoga bolster or a pillow underneath your torso to rest on and wedge a folded blanket underneath the hip of your bent leg to support your pelvis.
4. To switch to the other side, press into your hands to lift your torso and slowly make your way back to hands and knees. Repeat on the other side by sliding your right knee toward your right wrist and extending your left leg long behind you.

Supported Bridge (Setu Bandha Sarvangasana)

While an active bridge pose is known as a glute and hamstring buster, the supported version is a beautiful restorative posture that alleviates tight hips and gently lulls the body into a more tranquil state. This is another great pose to do directly in bed so that once you feel snoozy you can simply move the props out from underneath you and go straight to sleep.

1. Lie on your back on the floor or in bed. Bend your knees so your feet are flat. Pick up your hips so you can slide a pillow or a yoga bolster underneath. It should be supporting your entire pelvis and low back.
2. Allow your arms to rest on the ground with fingers pointing toward your feet.
3. Gently tuck your chin toward your chest so you maintain a long neck and anchor down gently through your shoulders and back of the head.
4. Your knees can stay bent or you can extend legs out long if that feels comfortable in your low back.

Build a Relaxing Routine

Feel free to create a mini sequence using several of the poses listed above, or pick just one that helps lull you to sleep. A calming bedtime routine might even involve a few restorative poses before a short yoga nidra meditation to really ensure your body and mind are ready for rest. Relaxation is a practice, so it’s time to get started!

The post Can’t Sleep? Try One of These Restorative Yoga Poses at Bedtime appeared first on Forks Over Knives.

Forks Over Knives spoke with two yoga nidra experts about the wealth of benefits this meditation-oriented practice can offer people who experience poor sleep. If you’re ready to stop tossing and turning, learn how to use yoga nidra for sleep and give this subtly powerful practice a try the next time you want to catch some quality Z’s.

In this article, we’ll explore:

• What Is Yoga Nidra?
• What Does a Yoga Nidra Practice Involve?
• How Does Yoga Nidra Help with Sleep?
• Are There Any Risks of Practicing Yoga Nidra?
• Yoga Nidra Sleep Meditations

What Is Yoga Nidra?

Translated from Sanskrit, yoga nidra means “yogic sleep” or “divine sleep.” Unlike its movement-based counterparts, this yogic practice typically involves a single relaxing posture (such as lying on your back) so that you can focus on tapping into your breath and progressively relaxing your body.

“Yoga nidra is a meditative process that, through connecting with the deepest levels of rest, allows us to connect with our most natural state,” explains Jamie Marich, PhD, a clinical trauma specialist and founder of the Institute for Creative Mindfulness. “Yoga nidra is fundamentally about sinking into a place of non-doing and just being. We release the effort of poses to embrace a sense of total ease.”

While it’s common for new yoga nidra practitioners to fall asleep during the practice, entering a true state of yoga nidra requires you to remain conscious.

“In ordinary deep sleep, also known as dreamless sleep, we enter an unconscious state,” says Sadhana Pezet, a yoga therapist and co-founder of Shatarasa Yoga Darshana. “Yoga nidra trains a particular capacity to remain conscious [during deep relaxation]. This does not mean that the mind is active during your practice; in a genuine yoga nidra state, all activity and movement of the mind recedes. This is what makes yoga nidra such a deeply healing practice and a wonderful training for entering a meditative state.”

The ultimate goal of a yoga nidra practice is to fully relax your brain so your nervous system can rest, your mind can let go of stress, and your physical body can release tension.

What Does a Yoga Nidra Practice Involve?

While every yoga nidra session looks a little different, there are fundamental characteristics of this soothing practice that remain constant so the body and mind can grow accustomed to entering a state of deep relaxation.

“Yoga nidra is traditionally done lying down to allow for optimal comfort and release of the effort of doing,” says Marich. “However, since nidra is, above all, a state of being, it can be done sitting up or in another comfortable position.”

Once you’ve found a comfy posture to rest in, the instructor will gently lead you through a guided meditation that will help the mind slow down.

“A general relaxation of the body and mind is induced, along with full breath awareness, centered on deep belly breaths,” explains Pezet. “This is followed by guiding the practitioner’s consciousness throughout their body, usually pausing in the centers of subtle energy, also known as chakras.”

A yoga nidra practice can last anywhere from 15 to 45 minutes and is safe to do on a daily basis. While it’s possible to enter a yoga nidra state on your own, both Marich and Pezet recommend starting with a skilled teacher.

“The depth of experience that can surface during a session requires skillful guidance at first,” says Pezet. “The verbal guidance is minimal, as few softly spoken words as possible. No flowery or imaginary interjections that keep the mind engaged. The facilitator seeks to be as unobtrusive and as invisible as possible to enable the practitioner to enter a very deep state of stillness and yet also feel safe.”

If you can’t find a yoga nidra instructor near you, there’s a wealth of free recordings on YouTube that can introduce you to this practice (and we’ve included some further down in this article).

“Although practitioners can learn to bring themselves into this state, I find that listening to a facilitator really helps me to fully release and let go of any remaining effort by letting someone else guide me,” says Marich.

Yoga Nidra Benefits

A growing body of research shows that yoga nidra can be an effective tool for reducing stress and anxiety, balancing hormones, and managing pain, but the most common issue it’s sought to improve is insomnia. The deeply relaxed state of yoga nidra taps into the parasympathetic nervous system—the branch of your autonomic nervous system that helps you rest, digest, and heal—so that sleep, and relaxation in general, becomes easier to enter the more you practice.

“Yoga nidra can bring us into specific brain wave states, namely delta wave connection, that are associated with the deepest levels of rest and stress relief,” explains Marich, adding that yoga nidra is not so much about falling asleep but rather, coming to that ‘sweet spot’ just before sleep when stresses are released.

Apart from relaxing the nervous system and ushering in healing brain wave states, the spiritual component of yoga nidra can also be beneficial for improving sleep. Pezet explains that in yogic philosophy, humans are viewed as having several different “bodies” or layers of self: The physical body is associated with the waking state of consciousness, the energetic body (which encompasses thoughts and emotions) is connected to the dream state of sleep, and the causal body (which is related to your subconscious and true spirit) is paired with the dreamless state of deep sleep. Yoga nidra is said to access this third “body,” allowing all the stressors, traumas, and fears that can become embedded in our mind to be gently examined and released.

“The practice is refreshing to the psyche and rejuvenating to the body as all your systems are rested and restored for optimal functioning,” Pezet says. “Because the buildup of stress in the body is released, yoga nidra gives us the ability to meet life’s challenges with a more skillful presence.”

Are There Any Risks of Practicing Yoga Nidra?

Yoga nidra is a safe and gentle practice that has very few contraindications. However, if you have a mental illness or suffer from post-traumatic stress disorder, experts strongly recommend practicing under the guidance of a skilled instructor, as you may need guidance to navigate emotions that arise during the practice. Pezet adds that people who experience seizures should only engage in yoga nidra with the help of a guide because certain exercises, such as progressively tensing and releasing muscles, can be problematic. Lastly, people who are 16 weeks or more into pregnancy would want to find a different position than lying flat on their back to do the practice.

Yoga Nidra for Sleep: 3 Guided Meditations to Try

Curious to give yoga nidra a try? Play one of these meditations as you’re winding down for the evening and notice whether you drift off to dreamland a little bit easier.

25-Minute Trauma-Informed Yoga Nidra Practice

This recording from Marich takes you through a bite-size version of a general yoga nidra practice so you can experience deep peace no matter what challenges might be present in your life.

30-Minute Yoga Nidra Journey Through the Chakras

This soothing practice is guided by Kamini Desai, who has over 30 years of experience teaching yoga and lecturing on ancient wisdoms and whom Marich cites as one of her most influential teachers. In this recording, you’ll take a progressive journey through your body to relax deeper and deeper until you feel fully at peace.

45-Minute Yoga Nidra for Expression and Creativity

Marich leads this meditation, which she says is ideal for anyone who feels stuck in their creative expression or sense of identity, but it can be nourishing regardless of wherever you are in life.

The post Yoga for Sleep: Yoga Nidra 101 appeared first on Forks Over Knives.

A 2017 study published in The American Journal of Gastroenterology assigned 412 participants to either a high-fiber diet or low-fiber diet over the course of several months, and found that people eating high-fiber diets were 41% more likely to experience bloating than those on the low-fiber diets.

The biochemistry behind your increased need to pass gas is pretty simple: As you digest, bacteria in your gut ferments food that isn’t fully digestible (i.e., fiber) and produces gas as a byproduct. The more fiber you eat, the more flatulence you might experience. The good news? Over time your digestive system will adjust to the diversity of your new diet and become more adept at processing high-fiber foods, reducing the frequency of post-meal gassiness. 

How Much Farting is Normal?

While you may notice an uptick in flatulence when you go vegan, the average person already farts between 10-20 times a day. Sound like a lot of passed gas? You probably don’t notice the frequency of your own flatulence because the vast majority of gas doesn’t smell. Only compounds that contain sulfur, such as hydrogen sulfide, give your farts any sort of noticeable stink. Lots of veggies, legumes, and nuts contain small amounts of sulfur, but it likely won’t change the odor of your gas very much because a healthy diet promotes a balanced gut microbiome. The main thing to remember is that flatulence is normal and is an essential part of a healthy digestive system—so keep the gas coming!

How Can I Naturally Relieve Gas?

Until your gut microbiome has adjusted to your new plant-based lifestyle, you can manage this uncomfortable—and sometimes loud—side effect of eating healthier with a few simple yoga poses. All of these postures move your body into shapes that help gas travel through the digestive system and decrease that tight, pressurized feeling in your belly. The next time you experience bloating after a meal try one of these yoga poses to relieve gas before you reach for the bottle of Tums. 

Yoga Poses to Relieve Gas and Bloating

Ardha Apanasana (Knee to Chest)

Quite literally translated into English as “wind-relieving pose,” this posture is great for helping trapped gas move through your intestines.

1. Lie flat on your back with legs extended out on the floor.
2. Pull one knee into your chest, holding your leg around the shin or kneecap. The back of your head should stay planted on the floor.
3. Keep the other leg extended out long. Hold this position for up to 5 minutes before switching sides.
4. Alternatively, you can pull both knees into your chest so you are curled into a ball.

Ananda Balasana (Happy Baby)

While you might feel a little silly in this shape, Happy Baby is an excellent pose for releasing gas and relieving a bloated stomach.

1. Lie flat on your back with knees bent and feet on the floor.
2. Pull both knees up toward your chest and press feet toward the ceiling. Your knees will be bent.
3. Grab onto your shins, ankles, or feet (depending on your flexibility). Gently pull knees closer toward the ground as your feet stay flexed up toward the ceiling and legs move gently apart. 
4. Keep head and neck pressed into the ground. If it feels good, you can rock from side to side. Hold this pose for 1 to 5 minutes.

Supta Matsyendrasana (Spinal Twist)

In this pose, think of your body like a washcloth that’s being wrung out to dry. Deep twists support the digestive system by compressing the organs to help move gas through the body.

1. Lay flat on your back with legs extended out long on the floor.
2. Pull your right knee into your chest by wrapping your hands around your shin or kneecap. Keep the left leg extended long.
3. Draw your right knee across your body to the left. Your knee may touch the floor or it may hover; it just depends on what feels good in your body.
4. Extend your right arm out to the side and turn your head to look over your right hand. Your left hand can stay on the bent knee or you can extend that arm out to the left side.
5. Hold this pose for 1 to 5 minutes. Roll gently onto your back and repeat on the other side.

Anjaneyasana (Low Lunge)

A great hip-opening stretch that’s ideal for anyone who works at a computer all day, low lunges also help you pass gas by stretching out the pelvic muscles.

1. Start in a kneeling position on your knees. Step your right foot forward while keeping the left knee on the ground.
2. Place your hands on top of your right thigh or place them on the ground on either side of your front foot. 
3. To increase the intensity of the stretch in your hips, gently scooch the back left knee further behind you, widening the stance of your lunge.
4. Hold this shape for 1 to 3 minutes. Bring the right knee back underneath your hips and step forward with the left leg to repeat on the other side.

Uttanasana (Forward Fold)

Forward folds use the power of gravity to create length in your spine and settle your stomach.

1. Stand with your feet hip-distance apart.
2. Hinge forward from your waist so that your torso is draped over your thighs. Allow your head and neck to dangle. 
3. Your legs can be straight, or you can bend your knees if you have a tight low back. Your hands can rest on the floor beside your feet, rest on top of your shins, or wrap behind your calves. 
4. Hold this shape for 1 to 3 minutes before slowly rolling back up to standing.

Malasana (Garland Pose)

A great way to make this flatulence-fighting shape more accessible is to tuck a yoga block or footstool underneath your hips so you can relax into the squat instead of muscling your way through it.

1. Start standing with your feet wider than your hips and toes turned out on a diagonal angle.
2. Squat down as far as you can so that your knees are deeply bent and your pelvis is resting between your legs.
3. Bring your palms together in a prayer position in front of your heart and press your elbows into your knees to help keep your legs open wide.

Balasana (Child’s Pose)

A calming posture for both your gut and your mind, this classic yoga pose relieves tension in the pelvic area and low back.

1. Start in a tabletop position on your hands and knees. Bring your big toes together to touch and send your knees out a little wider than your hips.
2. Sink your hips back toward your heels, and crawl your arms out long. Your belly will rest between your thighs. Your forehead can rest on the ground or on a pillow.
3. Hold this position for 2 to 5 minutes at a time. If you feel discomfort in your low back, try raising your hips so they are stacked over your knees while you keep your arms, head, and chest pressed down toward the floor.

Feel free to combine all these postures into a full gas-relieving sequence or simply try one pose at a time when the need arises.

This article was originally published on May 13, 2022, and has been updated. 

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post The 7 Best Yoga Poses to Relieve Gas and Bloating appeared first on Forks Over Knives.

Whether you’re brand new to yoga or an experienced student, it can be daunting to navigate the wide variety of class styles and figure out which one is right for you. Thankfully, there’s an easy way to try different styles from the comfort of your own home: YouTube! To make your journey toward mindful movement easier, we’ve broken down the most common types of yoga and their unique benefits, along with the best free YouTube channels for each style.

Feel free to skip to the section you’re most interested in: 

• Gentle Yoga & Yoga for Beginners
• Kids Yoga
• Prenatal Yoga 
• Restorative Yoga
• Vinyasa Flow
• Yoga Nidra
• Body Positive & Accessible Yoga
• Chair Yoga & Yoga for Seniors
• Guided Meditation, Chanting, & Pranayama 
• Yin Yoga

Gentle Yoga and Yoga For Beginners

In Sanskrit, the word “yoga” means “to yoke” or “to bring into union.” This concept of unity refers to yoga’s goal of connecting the mind, body, and spirit so that all parts of your being work together in harmony. Gentle yoga uses slow, easy movements to stretch and strengthen while encouraging students to get accustomed to working with their breath. While it’s a great place for new students to start, it can also be used to counterbalance a more advanced practice. The YouTube channels below are perfect for beginners who want to learn about the foundational postures of yoga, basic meditation techniques, pranayama (breathing exercises), and how to get in tune with your body. Each teacher offers classes of varying lengths so you can decide how much or how little you want to do. 

• Yoga with Adriene: The queen of YouTube yoga, Adriene Mishler creates videos that are approachable, enjoyable, and entertaining for both newbies and experienced yogis alike. With over 10 million followers, she has a massive library of videos that are perfect for folks who are just beginning to explore this style of movement. Check out her curated playlists and keep an eye out for her cute dog, Benji, who frequently makes cameo appearances!
• Yoga with Kassandra: Kassandra Reinhardt’s “Beginner Yoga Classes” playlist features more than 250 videos—enough to keep you busy for quite a while! Her warm and inviting attitude makes every class feel like she’s teaching directly to you. Be sure to also check out her extensive collection of morning stretch videos to start your day on a positive note with some gentle movement. 
• YogaTX: Based in Austin, Texas, YogaTX features a range of incredible teachers who all provide unique YouTube sessions. Most videos are 30 minutes or less, making it the perfect introduction to yoga for new students. With an extensive library of beginner-specific videos, 30-day challenges, and classes for physical injuries, this is a must-follow YouTube yoga channel. 
• Allie the Journey Junkie: Passionate about teaching the full breadth of yogic practices, Allie Van Fossen posts unique and engaging classes in addition to a wealth of educational material (such as lectures on the chakra system ). If you’re interested in moving your body while connecting to the spiritual and philosophical roots of yoga, then you’ll definitely want to check out Allie’s channel for thoughtful videos that are perfect for beginners. 
• Yoga with Bird: Francine Cipollone, also known as Bird, is loved by the online world for her gentle and accessible teaching style. Her calming voice and easy-to-follow cues make her videos ideal for anyone who is nervous about not understanding the postures. She’s created hundreds of videos that are 20 minutes or less so you can ease your way into a full hour-long class.

Kids Yoga

Yoga is a great way to teach mindfulness, bodily awareness, coordination, and kindness to kids of all ages. These YouTube yogis make the practice accessible to young minds and keep them engaged with creative storytelling. Try one of these videos next time your child needs to burn off some excess energy!

• Cosmic Kids Yoga: This channel is a treasure trove of creative, engaging, and age-appropriate yoga classes for kids. The colorful graphics, fun stories, friendly teachers, and thoughtful themes make this a handy tool for parents who want to introduce the benefits of yoga to their little ones. 
• Bari Koral: Known for her inventive and catchy songs that center around themes of mindfulness, Bari Koral is a staple in the kids yoga world. Her videos are short, fun, and full of eye-catching animations that get kids excited to move their bodies.
• KidsYogaStories: Giselle Shardlow takes a unique and playful approach to teaching kids by reading yoga-themed story books that encourage mindful movement. This story-based approach helps keep younger kids engaged who might not have the attention span for a full class. Give her videos a try if your child is age 7 or younger!

Prenatal Yoga

Staying healthy during pregnancy is incredibly important, and these digital instructors ensure that all pregnant people are able to access the healing benefits of yoga. Learn how to work around your baby bump, find safe and relaxing stretches, and connect to your growing child through guided meditations. 

• Pregnancy and Postpartum TV: This excellent channel not only hosts a huge collection of prenatal yoga classes, but it also provides informative videos on all sorts of pregnancy-related topics for expectant parents. Learn how to safely practice yoga through each trimester, discover techniques for using yoga postures during labor, and feel prepared for after the baby arrives. 
• Sarah Beth Yoga: One of the most popular YouTube yoga teachers on the interwebs, Sarah Beth has a hefty collection of 5- to 30-minute videos for both prenatal and postnatal yoga. Her straightforward cueing, creative sequences, and extensive anatomical knowledge make her classes enjoyable no matter how far along in the pregnancy you are. 
• Brett Larkin: Guided by the goal of making yoga accessible and transformative for everyone, Brett Larkin offers many upbeat and easy-to-follow prenatal classes. Her sunny disposition, personal anecdotes, and concise cues will leave you feeling refreshed and centered even when pregnancy hormones are running wild. 

Restorative Yoga

Restorative yoga is perfect when you’re feeling stressed, overworked, or unable to sleep. This type of practice involves staying close to the floor for postures where you’re either seated or lying down. Each pose is held for five to twenty minutes at a time, and props such as bolsters, blankets, blocks, and pillows are used to support your body so you feel completely comfortable and relaxed. As your muscles soften, your attention will be gently guided to your breath, thoughts, and bodily sensations to cultivate deep relaxation and a stronger connection to your body. 

• Caren Baginski: Your go-to expert on all things restorative, Caren Baginski creates beautiful classes that are sequenced around themes of mindfulness, spirituality, and the changing seasons. Apart from her expertly crafted restorative sequences, she also shares guided meditations and morning stretch routines to help you get ready for the day.
• Ekhart Yoga: Sink into deep relaxation with the curated playlist of restorative classes from Ekhart Yoga. Learn how to correctly use props to support your body and relieve and prevent physical injuries. You can even listen to one of their guided meditations while you’re at it!
• Jessica Richburg: With her welcoming energy, Jessica Richburg is the perfect teacher to guide you into a state of deep rest. Check out her collection of restorative classes that will move you toward greater peace in your body, mind, and heart.

Vinyasa Flow

Burn off excess energy and break a sweat with these fiery flows. Vinyasa yoga uses repetition, mindful breathing, and strength-building postures to challenge both your body and your mind. Many students refer to it as a type of moving meditation because once you get in the flow, it’s easy to lose track of time. Its most challenging incarnation, power vinyasa, is better suited to yoga practitioners who have a little more experience and knowledge of proper anatomical alignment, but give it a try no matter your experience level and notice how you get stronger the more you practice. 

• Yoga with Tim: Known for his powerful flows and warm presence, Tim Senesi’s channel is perfect for yogis looking to get sweaty on their mat. He also curates 30-day-challenge playlists, total body workouts, and plenty of shorter videos for people who want to move their muscles but are pressed for time.
• Shona Vertue: Shona Vertue is here to help you get both sweaty and serene. Her yoga videos are easy to follow, and her warm sense of humor shines through as she teaches. Want even more of a workout? Shona also uploads weightlifting and mobility exercises that are perfect for beginners.
• Five Parks Yoga: Filmed in beautiful outdoor locations, the vinyasa videos with Erin Sampson of Five Parks Yoga leave you inspired and a little sore (in a good way). Browse her collection of power flows and learn how to do complicated postures such as headstands and crow pose.
• Bright and Salted Yoga: Arianna Elizabeth posts new videos every Monday and Wednesday that are equal parts grounding and challenging. She focuses on creating content that resonates with BIPOC (black, indigenous, people of color) students and also offers weekly guided meditations that can help calm the nervous system. 

Yoga Nidra

Yoga nidra roughly translates to “yogic sleep.” Gentle movements and guided visualizations transport you into a state of consciousness that’s in between waking and full sleep where you can rejuvenate and recover. Research has shown that yoga nidra can help alleviate stress, depression, insomnia, and PTSD symptoms. Before hitting play on a yoga nidra video, be sure to set up your space in a comfy manner so you can fully relax into the experience. 

• Ally Boothroyd: As a Yoga Nidra teacher and trainer, Ally Boothroyd is an expert at helping you find that blissful state of yogic sleep. Her channel features a huge library of nidra practices in addition to sound baths, meditations, and info on healthy sleep cycles.
• Nids Nidra: Nids Nidra’s soothing British accent guides you into deep relaxation in her curated collection of nidra videos. She also shares lots of wellness tips and tricks that include energy healing, breathwork, fascia release, and more, all with the goal of making self-care a fun and easy part of life.

Body Positive & Accessible Yoga

Yoga is for everyone, but we often only see thin, able-bodied, and hyper-flexible people practicing it. These amazing teachers create videos that are accessible for people of all abilities, ages, identities, and experience levels. Even if you are fully able-bodied and flexible, give these videos a try because we can all benefit from learning new techniques from teachers who make this beautiful practice available to a broader community.

• Jessamyn Stanley: Founder of the inclusive online yoga studio called The Underbelly, Jessamyn Stanley’s real and unfiltered teaching style makes her incredibly appealing and relatable. Her class themes tie in current events, social justice, and mental health alongside the traditional teachings of yoga for a modern and thought-provoking practice. She offers plenty of variations for people of all abilities and skill levels, so you’re bound to find something that supports your unique yoga journey. 
• Body Positive Yoga: Amber Karnes describes her teaching style as “low-pressure, judgment-free yoga for big bodies, creaky joints, and beginners.” Her compassionate heart shines through in every video as she utilizes props and offers lots of modifications, making yoga enjoyable for everyone who wants to practice mindful movement. 
• Edyn Love: Rooted in the belief that health is a lifestyle and not a size, Edyn Love shares a wide collection of yoga videos that are nourishing and energizing for people with bodies of all different sizes. Each class ranges in length and style so there’s a little something for everyone on her channel. 

Chair Yoga & Yoga for Seniors

Regular exercise is critical for staying healthy later in life, and these YouTube yoga teachers are experts at creating flows that are suited for older bodies. Learn how to modify traditional postures for various health issues, use props in a supportive manner, and enjoy the feeling of your body no matter your age.

• Yoga JP: This incredibly popular channel features a large collection of chair yoga classes that are fun, engaging, and accessible for older adults or folks in wheelchairs. They also offer curated playlists of videos taught in Spanish, Russian, Swedish, and several other languages.
• Yoga Etc: On a mission to prove that age is just a number, Tina teaches easy-to-follow yoga sequences for people of all ages, but gears her classes towards those 60 and up. Her classes are usually 30 minutes or less, and many incorporate the use of chairs or specific postures that help alleviate common health problems, such as low back pain. 
• The Yoga Room: Specializing in gentle and accessible classes, The Yoga Room has an extensive library of chair yoga routines, yoga for achy knees, and all sorts of other classes that are beneficial for senior students. 
• Patricia Becker: Patricia Becker’s fun-loving energy and extensive knowledge of yoga shines through in all her classes. Her videos are geared towards older adults with plenty of chair routines, beginner videos, and easy-to-follow language, but everyone can benefit from her upbeat and engaging teaching style. 

Guided Meditation, Chanting, and Pranayama 

Many yoga practitioners use meditation, chanting, breathing (pranayama), and other spiritual practices to deepen their experience of yoga. These digital educators will take you on deep dives into beautiful practices to help you cultivate a stronger connection to your mind, body, and heart. 

• Heart Alchemy Yoga: Featuring extensive meditation and sound healing playlists, Heart Alchemy Yoga is a great channel to support your spiritual practice. Founder Michelle Goldstein is passionate about the power of maintaining a daily meditation practice and shares her extensive knowledge with all her followers.
• Meditative Mind: Your one-stop-shop for high vibration music, mantra chanting, and guided meditations! Use this huge collection of videos as background tunes for your home yoga practice or learn Vedic chants that can help rewire your brain for more tranquility, joy, and peace.
• Bharti Yoga: Bharti Goel’s approachable and charming personality makes all her yoga videos enjoyable, but her playlist of pranayama practices (breathing exercises) really stands out. Learn how specific breath control techniques can enhance your yoga practice and calm your mind.

Yin Yoga

More calming than a vinyasa flow but not quite as still as restorative yoga, yin is often that perfect Goldilocks sweet-spot for beginner yogis. Yin originated in the Taoist tradition and holds each posture for 1 to 5 minutes to help stretch the fascia and ligaments surrounding your muscles. This style of movement deeply alleviates tension and body aches, and it’s often paired with breath practices to settle your nervous system. 

• Yoga with Kassandra: Yep, Kassandra gets a second mention in our guide to the best yoga YouTube channels! Her yin playlist has more than 100 full-length videos ready for you to explore. Learn how to invite deep rest and move away from anxious thoughts with her gentle, supportive, and compassionate classes. 
• Breathe and Flow: Husband-and-wife duo Bre and Flo specialize in power vinyasa and strength training, but their wonderful selection of yin classes makes them a must for any student who needs some extra relaxation in their life. Their calm and loving demeanors come across in every video, and they often incorporate interesting education about anatomy and functional movement. 
• Janice Allerman Yoga: There’s no better way to get a deep-tissue stretch sesh than with Janice Allerman! Her yin classes range in length, and many of them feature tranquil, calming music to help you relax even further. You’ll immediately connect with her welcoming personality, beautiful video backdrops, and thoughtful sequencing. 

No matter what style of yoga you’re drawn to, the most important thing to notice is whether your body, mind, and heart feel good while you’re practicing. We hope this guide of the best YouTube yoga channels is helpful in your journey toward a healthy, balanced, and happy life. 

The post A Complete Guide to the Best Yoga YouTube Channels for Every Style and Experience Level appeared first on Forks Over Knives.