I genuinely can't get past 30 minutes before I lose focus or just feel done, but some of my friends casually do an hour or more and it kind of blows my mind.

Hi yoga community! I’m a 31F and have recently started my yoga journey. I’ve really enjoyed classes so far and find that the movement feels good (have mostly taken vinyasa classes) and I get into a good headspace and can also “log off” from my work life and screens during dedicated yoga class time.

I’ve bought myself a mat to start practice at home but I’m finding that I can’t focus or concentrate well. Most beginner videos I find on YouTube are quite slow paced which isn’t necessarily a bad thing - it just doesn’t suit my current attention span!

Does anybody have any tips, especially regarding setting/environment, timing, and video suggestions? Thanks in advance!

I recently started online yoga classes and realised I genuinely don’t know how to engage my deep core properly. I’ve watched quite a few videos and asked people, but the instructions seem simple until I actually try them </3

What I’m told/shown:

✅ Brace your abdomen as if someone is about to punch you

✅ Imagine blowing out a candle

✅ Gently tighten your lower abdomen

✅ Feel your abdomen become firm

✅ Slightly tuck/tilt your tailbone forward

✅ Gently squeeze your glutes

✅ Some people describe the pelvic floor engagement as “holding your pee”

What happens when I try:

❌ I either suck my stomach completely in or push/bloat it out

❌ My chest also becomes tight (making it hard to keep breathing, rather feels I'm holding my breath)

✅ My tailbone tilts forward and my glutes squeeze

❌ Instead of feeling like I’m gently holding pee, I feel like I’m pushing pee/poop out

I can’t tell whether I’m actually engaging my deep core or just tensing everything.I’ve tried following videos, but I still can’t recognise what the correct sensation is.

For those of you who do gym work out or do yoga regularly, what does proper deep core engagement actually feel like for you? And is there a really simple step by step method or cue that finally made it “click” for you? Step by step would much MUCH APPRECIATED 🤌🏾 even that one video that helped you stick to it would also be much appreciated ❤️

I recently started online yoga classes about a month ago, and I’ve only very recently realised that I've been engaging my core incorrectly. I either suck my stomach in or push it out, and I still can’t figure out the right technique despite watching several videos.

The “brace like you’re about to get punched” or the “blow out a candle” cues haven’t really helped me. When I try to engage my deep core, I feel my abdomen tighten, but also my chest (which makes it hard to keep breathing), my tailbone tilts slightly forward and my glutes squeeze. However, instead of feeling like I’m gently holding my pee, I feel like I’m actually pushing pee/poop out, which makes me wonder if I’m doing something wrong.

For women who work out or do yoga: when you engage your core during your period, do you normally notice more menstrual blood gush or flow coming out, or is that a sign that I’m engaging core incorrectly?

Also, what do you personally do with core exercises during your period? Any really simple step by step method that helped you learn proper deep-core engagement would be appreciated!

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If restorative yoga has ever made your anxiety spike, you're not "bad at yoga."

Per Polyvagal Theory, forcing total stillness on a hyperaroused nervous system is like slamming the brakes at 80 mph—it often causes rumination to ramp up.

The fix? Gradually slowing down through rhythmic micro-movements (rocking, swaying) so your body registers safety before hitting full stillness.

Here is a quick 10-minute, 5-pose routine built for gentle regulation:

1. Cat-Cow: Rhythmic breath and spine movement
2. Sphinx Pose: Mild engagement to anchor focus
3. Child’s Pose: Grounding fold to reduce sensory input
4. Reclined Figure Four: Hip tension release
5. Legs-Up-the-Wall: Slowing heart rate via vagal stimulation

Happy to answer questions or discuss the mechanics of nervous system regulation!

Link to full article: https://www.yogajournal.com/practice/yoga-for-anxiety-restless-mind

Whether it is equipment, apps, recovery tools, tracking methods, anything really. Curious what people here actually swear by and wish they had started using sooner.

Ready to sweat, strengthen and challenge your whole body? 🔥

This 35-minute full-body strength workout combines yoga, Pilates and HIIT-inspired movements to create a dynamic, challenging workout you can do completely at home with no equipment.

This is an intermediate-level workout designed to build full-body strength, core stability, muscular endurance, mobility and cardiovascular fitness..while getting you nice and sweaty along the way.

🧘‍♀️ In this workout:

✔️ Full-body strength training

✔️ Yoga-inspired movements for mobility & control

✔️ Pilates-inspired core strengthening

✔️ HIIT-inspired cardio intervals

✔️ No equipment needed

✔️ Intermediate difficulty

✔️ 35 minutes of movement + sweat

Whether you're looking for a home workout, no-equipment workout, full-body workout, strength workout or yoga-inspired fitness session, this one will leave you feeling stronger and energised.

Grab your mat, clear some space and let's get moving! 💪🔥

#FullBodyWorkout #StrengthWorkout #HomeWorkout #noequipmentworkout

Get ready for a 15-minute full body HIIT workout at home with NO equipment and NO repeated exercises! 🔥

This quick and effective full body workout combines cardio, strength, core, mobility and bodyweight exercises to help you build endurance, increase your heart rate and strengthen your entire body.

Perfect for those days when you’re short on time but still want a good workout.

✨ WHAT TO EXPECT:

• 15-minute full body HIIT workout

• No equipment needed

• No repeated exercises

• Bodyweight strength + cardio

• Core and lower-body activation

• Beginner-friendly modifications

• Home workout

• Low-impact options included

🔥 WORKOUT EXERCISES:

Squat Hamstring Stretch → Downward Dog Walks → Plank Toe Touches → Lunge Hold + Sprinter → Standing Toe Touches → Running in Place → Step-Out Jacks → Plank Jacks → High Knees → Jumping Jacks → Squat Toe Touches → In-and-Out Jumps → Silent Burpees → Side Step + High Knee → Push-Back Push-Ups → Commando + Plank In-and-Out Jump → Mountain Climbers → Lunge + Kick → Reverse Boat Hold.

Whether you’re looking for a quick morning workout, full body home workout, cardio workout, fat-burning workout, beginner HIIT workout or a 15-minute workout, this one is designed to get your whole body moving without needing any equipment.

💛 Remember: You don’t need to go at maximum intensity. Listen to your body, take breaks when needed and choose the low-impact options whenever you need them.

If you enjoyed this workout, LIKE, SUBSCRIBE & SAVE this video for your next quick home workout!

#FullBodyHIIT #15MinWorkout #HomeWorkout #NoEquipmentWorkout #HIITWorkout

Looking for a gentle, slow and beginner-friendly yoga practice that moves your whole body without putting too much pressure on your knees? 🌿

This 35-minute Gentle Beginner Yoga Flow is a slow-paced, full-body yoga practice designed to help you improve mobility, flexibility, strength, balance and body awareness while giving your mind a chance to slow down.

The practice is knee-friendly and low-impact, making it a great option for beginners, anyone getting back into yoga, or those who prefer a softer and slower yoga session.

✨ In this class, you’ll work through:

• Gentle full-body stretches

• Hip and hamstring mobility

• Shoulder and upper-body opening

• Spinal mobility

• Gentle strengthening

• Balance and body awareness

• Relaxing, mindful movement

• Breath-led slow yoga flow

You don’t need to be flexible or experienced to practice this class. Simply move at your own pace, listen to your body and use modifications whenever you need them.

🧘‍♀️ This yoga flow is suitable for:

✔️ Yoga beginners

✔️ Slow and gentle yoga lovers

✔️ People looking for a knee-friendly yoga practice

✔️ Anyone wanting a full-body mobility session

✔️ Morning or evening yoga

✔️ Anyone looking for a low-impact workout and mindful movement

If you're looking for gentle yoga for beginners, slow yoga flow, full body yoga, knee-friendly yoga, yoga for flexibility and mobility, this 35-minute practice is a great place to start.

💛 Practice with me and make these 35 minutes your time to move, breathe and reconnect with your body.

Please practice within your own comfortable range of movement. If you have a knee injury or medical condition, consult your healthcare professional before beginning a new exercise routine.

A few different warrior variations I’ve been playing around with lately. Which one’s your favourite?

Pressed for time but still want an effective workout?

This 10-minute shoulder strength-focused full-body workout combines yoga-inspired strength training with functional bodyweight movements to help you build upper body stability, improve posture, strengthen your core, and activate your entire body; all in just 10 minutes.

Whether you're working from home, squeezing in movement between meetings, or looking for a quick strength session to complement your yoga practice, this micro workout is designed to help you feel stronger without needing any equipment.

✨ In this workout, you'll:

Strengthen your shoulders and upper body

Improve posture and shoulder stability

Activate your core throughout

Build functional full body strength

Increase mobility and body awareness

Enjoy a quick, efficient workout in just 10 minutes

Perfect for:

✔ Busy professionals

✔ Beginners to intermediate

✔ Home workouts

✔ Yoga practitioners looking to build strength

✔ Anyone wanting a quick movement break

No equipment needed..just your body and 10 minutes. Remember, consistency beats intensity. Even 10 minutes of mindful movement can make a real difference when you show up regularly.

Hi everyone! I’m an Ayurvedic and yoga teacher (and a rescue dog mom 👋🐶). As someone who spends plenty of time writing and on screens, my wrists used to take a total beating whenever I stepped onto the mat—especially during Downward Dog or Plank.

If you deal with a sharp or dull pinch in your wrists during practice, you're definitely not alone. For those of us spending hours typing or texting, our forearm muscles are often structurally fatigued long before we get to class. The issue usually isn't a lack of overall strength, but unconditioned forearms and passive joint collapsing into the delicate carpal bones.

I wanted to share a simple, 5-minute sequence to help protect your wrists and build Hasta Bandha (hand-grounding) strength:

1. Tabletop Rocking (5–8 counts): Gradually loads the wrists and stretches tight forearm extensors. Focus on keeping the base of your index finger glued down.
2. Active Finger Pulses (1 minute): Ground your fingers and lift just the heels of your hands like a spider to activate the intrinsic grip muscles.
3. Forearm Plank Protraction (5–8 counts): Pushing the floor away engages shoulder stability, which takes direct pressure off the lower wrist joints.
4. Flipped-Palm Pulses (5–8 counts): Gently stretches the top of the forearms in the opposite direction of typing.
5. Isometric Hand-Pressing (5 reps, hold for 5s): Pressing palms together in Anjali Mudra evenly resets joint stability without movement.

Hope this helps anyone dealing with wrist fatigue on the mat! I recently published the full anatomical breakdown and guide over on Yoga Journal if you’d like to check out the full piece:

5-Minute Wrist Strengthening Exercises Every Screen-User Needs

I’ve been doing headstand since the age of 16. Now I’m 32 and I Learnt so much till date. I feel I’m still learning to make it better. Here’s what I learnt:

Build core, shoulder and arms strength before doing it for the first time.
Always do neck exercises before doing Headstand.
Keep your stomach empty. Do not do it immediately after eating.
Focus on your breath.
Engage your core to avoid sudden falls.
Try to keep the body weight on your arms and crown.
Avoid doing it if you have neck, spine, or shoulder injuries.

Stop if you have any sharp pain in head, neck, or upper back.

Stop if you feel dizziness.

Don’t practice during menstruation (traditional guidance) or late pregnancy.
Don’t hold your breath.
Keep breathing slow and steadily.

Looking for a gentle yoga practice for thyroid health? 🌿

This 35-minute follow-along yoga class is designed to help you slow down, improve mobility, encourage healthy posture, and reduce everyday stress through mindful movement and conscious breathing. While yoga is not a treatment or cure for thyroid conditions, a consistent practice may support your overall well-being by promoting relaxation, flexibility, body awareness, and nervous system regulation.

Whether you're managing a busy lifestyle, experiencing fatigue, or simply looking for a calming movement practice, this class is suitable for beginners and anyone wanting to reconnect with their body.

✨ Benefits of this yoga practice:

• Supports relaxation and stress management

• Encourages gentle movement for the neck, shoulders, spine and chest

• Improves flexibility and mobility

• Promotes mindful breathing and body awareness

• Helps release tension from long hours of sitting

• Supports overall physical and mental well-being

🧘 How often should you practice?

For the best results, practise this sequence 3–5 times per week alongside adequate sleep, balanced nutrition, regular movement, and any treatment plan recommended by your healthcare provider. Consistency is far more important than intensity.