I turn 48 at the end of this month and since my early 20s I've had what I've always called "crunchy" knees and hips.
I've seen doctors, physical therapists, chiropractors, naturopaths, and surgeons.
The main diagnosis has always been arthritis -- we (me) think that it may have stemmed from being in my early twenties, and wearing heels so my knees jutted out beyond my toes and since I squatted a lot (working with children) while wearing heels -- I was really damaging my joints.
On and off for 20 years I've dabbled in yoga -- sometimes I'd do it 3-4 times a week, sometimes I'd go without rolling out a mat for 6 months. I've also been a runner -- nothing crazy -- one half-marathon in my early thirties, and one mile a day 3 times or so a week -- I've always tried to "baby" my joints since at one point I had a dr and surgeon tell me that I'd be lucky to not need knee and/or hip surgery before my mid-forties.

I even had one surgeon tell me that he could go in and "look around in there" if I wanted him to.... lol
This weekend I realized that I went on a really long hike yesterday with no knee or hip issues and today I took the dog on a run without any pain or needing any sort of NSAID.
The only thing that has been different is that I've decided to no longer straighten my joints -- but instead I'm consciously deciding to keep a bend.

I've heard the term "hypermobile joints" before, and definitely within the concept of yoga, but never did I think I had them. I guess I do! oops.

SO. Long story short, I think in the period of maybe 10 weeks or so, I "fixed" my joints by deciding on purpose to keep them bent instead of straighten them -- to anyone else, and even me in a mirror, they look straight. But in my brain they are bent.

So there you go! I'm a weirdo who is just now beginning to understand her body!

I’ve been practicing different types of yoga at various studios, and I’ve started questioning the fitness benefits of modern hot power vinyasa classes. Here’s my take on why these classes might not deliver the well-rounded benefits many expect from yoga:

1. Lack of Instruction and Form Corrections:

Teachers in these classes rarely do any pose demonstrations; instead, they quickly call out the names, expecting us to keep up. The pace is fast, and the crowded room often leaves little space to focus on form. With minimal pose corrections and no time to hold poses, it feels nearly impossible to improve technique or alignment. How can anyone truly deepen their practice or become a better yogi this way?

2. Limited Strength Training:

Yoga ideally incorporates strength, but in these fast-paced flows, there’s no time to hold poses long enough to build real muscle. We transition quickly without sustained weight-bearing, making it hard to gain strength the way yoga traditionally can.

3. Insufficient Stretching and Flexibility Work:

Many people think yoga is great for flexibility, but a quick 30 seconds in pigeon pose won’t lead to significant progress. There’s minimal focus on stretching or balance, and I doubt anyone could achieve a split or real flexibility gains with this approach. Perhaps this is why we’re seeing a rise in stretching studios—because modern yoga classes aren’t prioritizing it.

In contrast, I found 26:2 hot yoga (Bikram-style) to be more beneficial. We hold poses longer, go through two sets, and instructors make corrections as needed. It’s far from perfect, but it allows for actual improvement and mindful practice.

So why is hot power vinyasa so popular? Wouldn’t people benefit more from dedicated cardio (running, cycling, HIIT, plyo), strength training (lifting, Pilates) and flexibility work in addition to yoga? I’d love to hear your thoughts. Does anyone else feel the same about these classes?

Today, I did a quick 15 minute practice, hoping to get rid of some of the tension and soreness I've been dealing with after starting a new active job... And by the end of it I felt totally wiped. It was easy, mostly floor work. My best theory for why this happens to me (this is not the first time) is that by tapping into how my body feels, I realize just how run down I feel, and it's uncomfortable to sit in that. It sucks though because I want to feel refreshed after yoga... but sometimes I feel the opposite.

How do you guys deep clean your thick mats? I have a 5mm B mat and I always wipe it down after practice but it’s looking pretty grimey after 6+ years of use.

I bought a long 4 mm bmat several months ago and I love it. It was relatively challenging to track down at that time. My husband now wants a long 6mm and it seems impossible to find. Their website says their taking a break "for the holidays". Does anyone have the scoop on this company? (b.halfmoon is company name)

I practice every day for 45-90 minutes and I have a largely intuitive practice that often ends up becoming a ladder flow. I incorporate a lot of arm balances and handstands, including fun transitions. I struggle, however, with drill placement. I often end up with my body being too tired/worn out for the build up to get me results on whatever major goal I’m working on, so I don’t know if my prep is too long or what.

Where do you typically place your goal-oriented drills in a flow, and for how long?

Hello,

I'm considering spicing up the antiseptic properties of the neti solution.

A brew from cloves, or mint, or salvia, camomile or something like that + salt to keep it isotonic.

Do you guys have some experience with such solutions and have some recomendations or brews to avoid?

I'm sick at home and considering nuclear options. Even capsaicine, although it's on the last place on my list xD

What are some modifications to skandasana? Or poses to prepare for skandasana? I can’t seem to keep my balance in this pose and also have a little left knee pain.

Hi everyone, I used to haaaate hot yoga and couldn’t find joy in it until this week. It somehow clicked for me!??? I tried really hot yoga in a room that’s heated to 105 °F (41 °C) and oh my god… it was torture but at the end, I felt something different. I felt soooo energized and like my vision and head is somehow clearer? Is it because of the heat and focus? (You can’t really think about anything else but trying to surive the class lol) the weird thing is, It’s tried it again and got the same experience. Then today; I went to a different hot yoga studio and the room was not as hot and I didn’t experience the same rush and lightness.

So my question is: is this the experience everyone’s getting in hot yoga? And why do I feel like I’m soooo happy and like I’m high after it?

I have been detected with onset of PCOD Please suggest some yoga Asana and how frequently they need to be done to cure this

Can you build muscle and get ripped purely by doing yoga

The reason I ask is I remember some beginner classes telling me to do downward dog with blocks under my hands and I literally can’t do that. They slip right out it’s impossible to hold. I can do it regular just fine.

Hi all

(I’m not sure what the Sanskrit name for the asana is, I hope you know which one I mean (like tripod headstand but with your knees on your elbows))

A couple of days ago I have been practicing said asana and I’m now in pain. Turning my neck left to right is a still bit painful, but I was able to alleviate the original pain/blockage (muscles) with heat and massage.

However, I’m now in more pain, from moving my head up/backwards and even more so when moving down/chin on chest. It doesn’t feel like a muscular pain either.

Can you please share your experiences of this is something that will go away on its own and how long it may take? I can’t get to a doctor for another week as I’m travelling for work.

Any other recommendations (other than avoiding poses I clearly can’t do correctly on my own, lesson learnt!)?

Thank you!

So I’ve been doing hot flow yoga since 2019—mostly flow/vinyasa and power 3-5 times a week—and just recently realized how game-changing it is to use my legs, glutes, and core instead of borrowing from my low back in every pose. Wild that I’ve heard teachers say this for years and only now it’s clicking!

I started yoga after wrecking my back helping a friend move in 2017 (lifting heavy boxes without bending my knees… rookie mistake). Since then, yoga’s been amazing for flexibility and mental health, mostly due to the breathing it demands. But, I’ve also had back pain show up in inversion poses, and I’m almost certain I have a low back herniated disc (no MRI yet thanks to QC’s healthcare waitlist).

Anyway, in the past few days of being intentional about engaging my core, I’ve already noticed a difference. Here’s to finally doing it right!

Hi, I’m about to enter my third trimester and I’m still trying to go to yoga once a week. The instructor does vinyasa and she was helpful in showing me how to do forward fold safely (basically hands on thighs) and when to utilise the blocks and to skip chataranga/upward dog.

The only thing I’m not sure about is when everyone else is on their back doing things - if my knees are bent is that okay? Should I take a cushion into class so I’m propped up?

I don’t twist deeply and due to having placenta previa I’m very cautious about not straining but google isn’t helping about what modifications to do when doing poses on your back.

Thanks so much for any advice

I see a lot of posts about feeling sleepy after practicing, but I really struggle with excessive yawning and getting sleepy during yoga. I can really only successfully keep it going when I’m in class (on zoom), the teacher is cuing us and I know she’s watching—and I still yawn a ton.

I’ve heard it has something to do with feeling safe and my parasympathetic nervous system… I really long to start a solo practice, but I simply can’t stay awake! (Caffeine is not an option, and I am already on stimulant medication.)

Open to suggestions!

Recently, I realized that I am the main factor in messing up what it is truly desire by being in a state of NEEDING IT. As a result, I started watching videos on letting go and actively working on just being in the moment and trying not to let my desire consume my thoughts. Although I feel it working, sometimes I’ll think a little longer on what I want and feel guilty that I’m still focused on it and not trusting the universe to get it to me and it makes me feel like I don’t truly know how to trust the universe… if this makes sense?

For more context I have a serious control issue when it comes to my life and I like when things happen my way and within my timeline and it’s when I go about things this way that everything messes up, but I don’t know when I should let the universe take over and when I should take the lead on things… I can’t sit around and expect life to happen for me but when I try to take action it’s like I’m doing everything wrong.

For anyone who understood what I’m trying to communicate, any advice? I really want to trust the universe and myself and realize that I am whole without feeling like I NEED my desires.

I taught this decades ago for a few decades.

It's like riding a bike, but how many minutes is the timing? Ie how long in the side bends (half moon, then back bend then forward fold) etc.

I recall 1st set is 30 sec and 2nd set of most poses is nearly a minute?

Anyone who has shopped for a sports bra knows that that the default style is racer-back. This is a problem for me. I am on the heavier side and I wear a 40D. All of the weight of my breasts is transferred to my trapezius. After an hour my neck and shoulders start to ache and it eventually triggers a migraine. Right now the only option for me is the Athleta Transcend Crop. I've had others in the past, but they have been discontinued and I am afraid Athleta will eventually nix the Transcend line. Does anyone else experience this and if so, do they have any specific bra recommendations from any brand?

Hi there!

I am really beginning my journey of focusing on my physical and mental wellness right now, as it is something that I have been neglecting for too long. I am definitely a beginner level at yoga, and not very flexible or mobile (something I want to work on as it has caused injuries for me in the past year). I want a 10-20 minute (no longer because I know myself and I know I will not stick to it if it is any longer for me right now) yoga routine that I can do every day, that are the best series of poses to overall improve my flexibility and mobility. I find the videos online tend to focus on one area, and I would like full body. Does anyone have a series they can recommend or a video that sounds perfect for me? Thank you very much in advance.

Hi folks, I have started practicing yoga since 2 months and I really struggle with asanas which involve balancing for instance natrajasan among others. I have been diagnosed earlier with BPPV ( Benign Paroximal Positional vertigo) which mainly affects vestibular system responsible for balance.

Please guide me on how to improve my balance

By classic yogic diet I mean the one described in the shastras: no meat, fish, eggs and mushrooms; no garlic or onions; emphasis on milk and dairy, etc. Right now I work a cleaner job, mainly washing dishes in a coffee shop. This job is relatively demanding physically, so I eat a lot of meat to sustain myself. However, I'm constantly finding myself gravitating towards a sattvic diet, unhappy with eating meat, trying to eat as little as possible. This being said, I'm usually very hungry without meat, so I feel kind of trapped between the two ways of eating. Is it possible for a person to stay healthy, satiated and preferably strong while eating in a yogic way? Thank you!

I'm hoping some of you will be able to help me with this issue.

I've been doing yoga for a little over a year now. I use it primarily to increase my flexibility. I lift heavy weights 5-6 times a week, and I also swim and walk a lot. My yoga practice usually consists of a hatha class focusing on hamstrings, hips, and the spine, and I do a hot power class a few times a month.

I'm not great at yoga, but I do love it and I've improved a lot.

However, I am having a lot of trouble with airplane, warrior 3, and half moon. Balancing is a big challenge for me, but I've practiced tree pose and dancer a lot, and I've gotten much better at them. The other three poses are much more difficult for me. When I try them, I quickly get pain in my ankle and upper foot, and I tend to wobble and fall out of those poses quickly.

I don't know if this is a strength issue or not, or if I'm doing the poses incorrectly and just placing too much mechanical stress on the joints. I'd like to get better at these poses, and if there are any tips or anything y'all could help me with, I'd really appreciate it!

I really wish schools and gyms would stop labeling pilates/aerobics classes as "yoga strong" or "yoga with power" or whatever.

I do not like Pilates. I find it very hard on my joints. I also lift and run regularly. I don't need it.

If I'm going to a yoga class, I want to do yoga. Not a bunch of situps and jumping jacks.

Why can't they just call these classes what they are, so I can not go to them?