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5 секс-поз, которые заменят собой фитнес

5 секс-поз, которые заменят собой фитнес

5 секс-поз, которые заменят собой фитнес

Исследования показывают J. Frappier, I. Toupin et al. Energy expenditure during sexual activity in young healthy couples / PLoS ONE , что секс соответствует тренировкам с умеренной интенсивностью: быстрой ходьбе, неторопливой езде на велосипеде, свободному плаванию.

В среднем во время секса мужчины сжигают 4,2 ккал в минуту, а женщины — 3,1 ккал.

Но многое зависит от позы, в которой вы предаётесь любовным радостям, энергичности движений и длительности «тренировки». Лайфхакер подобрал несколько вариантов, которые помогут сжечь максимум калорий. Чередуйте их, чтобы превратить секс в полноценный (и как минимум получасовой) воркаут.

China’s Neo-Nationalism Poses Risks for International Businesses

Companies and firms that used to straddle both the West and China with ease – like LinkedIn and Mayer Brown – are now finding themselves in uncharted territory.

China’s Neo-Nationalism Poses Risks for International Businesses

The policies and regulatory decisions coming out of Beijing nowadays show that nothing is too big or too small for the Chinese state to exert control over. Critics of the film “The Battle of Changjin Lake,” a film that glorifies the Korean War against the United States, promptly faced criminal prosecution for dishonoring national heroes. The launch of a new product by Sony was heavily fined by the Chinese authorities for coinciding with the anniversary of the Marco Polo Bridge incident in 1937, marking the Japanese invasion of China. The rise of neo-nationalism within the country increasingly drives the many actions taken by the state against the private sector.

This wave of Chinese neo-nationalism is increasingly putting international firms and companies in a precarious position. Companies and firms that used to straddle both the West and China with ease are now finding themselves in uncharted territory.

In October, the U.S. law firm Mayer Brown accepted instructions to act on behalf of its client, the University of Hong Kong, in its attempt to remove the statue “The Pillar of Shame” from the campus. The statue was put there nearly a quarter of a century ago to commemorate the Tiananmen Massacre in 1989. It was not only a fixture but also a symbol of freedom in the campus of Hong Kong’s oldest university. The institution helped nurture the likes of Dr. Sun Yat-sen, Professor Benny Tai, and Edward Leung, who fought for democracy and freedom (the latter two are now both in jail). After outcry overseas, Mayer Brown eventually and rightly withdrew its representation from the University of Hong Kong. This in turn led to angry pro-Beijing politicians in Hong Kong calling on all Chinese firms to boycott Mayer Brown. The firm has a long history in China with many clients in the region.

Another global company facing the same dilemma of staying in the China market under increasing pressures would be the career-oriented social network LinkedIn. On October 14, Microsoft, which owns and operates LinkedIn, announced its decision to cease its present LinkedIn China service by the end of the year, citing a “significantly more challenging operating environment and greater compliance requirements in China.”

In March of this year, China’s internet regulator, the Cyberspace Administration of China (CAC), told LinkedIn to improve its content moderation — i.e. censorship in China’s context — and the company was ordered to temporarily halt registration of new users. Since then, scores of scholars and journalists have seen their profiles blocked in China, and an outcry from affected users ensued on social media all over the world.

But such censorship is hardly anything new for LinkedIn, which has operated in China since 2014 under a joint venture arrangement with its Chinese partners. For years, LinkedIn was an exemplary case of a model favored by Chinese authorities, so as to maintain operational, financial, and data control on internet services provided by foreign companies. Since the beginning, LinkedIn users have found that certain content is blocked in China, and some users were even summarily told that their posts would not be seen in China. One of the authors of this piece received notices from LinkedIn back in 2014, when the company admitted users’ “public activity visibility” in China would be limited under “specific requirements within China to block certain content.” In short, it was a notice that a user’s posts are banned in China.

Western media and politicians would probably have continued to turn a blind eye to such practices, but their hands were forced thanks in part to China turning up the heat in its recent campaign against other Chinese internet and tech companies. It began last year with actions targeting Ant Financial and Tencent, and continued this summer with action against Didi Chuxing for its IPO in New York. A Yahoo Finance app was recently taken down in China in an attempt to control financial news about China’s economy and markets.

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Get briefed on the story of the week, and developing stories to watch across the Asia-Pacific.

However, it must be pointed out that many Western reports have mistakenly characterized LinkedIn’s move as an “exit” from the China market, comparing it with Google’s termination of its search engine business in China in 2020. Such comparison are inaccurate, given that the company also said it would replace its existing service with a new recruitment-only portal called InJobs, without the fuss of news and social networking, for its Chinese mainland users. In fact, LinkedIn’s China chief issued a “clarification” on the same day of its headquarters’ global announcement, but in China only. On Weibo, China’s Twitter-like service, he reassured Chinese users that LinkedIn was not leaving China, and would focus on providing value in “connecting job opportunities” for users in China, with InJobs. This “for-China-only” message apparently was not made available in English and hence was largely overlooked by Western media, which chose to report on the company’s move as an “exit.”

In any case, LinkedIn’s move casts doubt on the business environment for foreign companies in China, and in particular the viability of the Chinese joint venture model for service operations in China by foreign firms – the same model that LinkedIn excelled in before its demise. Microsoft’s cloud service, Azure, and its Office 365 and Dynamics 365 platforms still operate with a local joint venture partner in China, and so does its chief global cloud competitor, Amazon’s AWS, with its own local Chinese partners. Likewise, Apple operates its iCloud service for Chinese users at its data center in Guizhou province with another local Chinese partner. Will the “more challenging environment” and “greater compliance requirements” LinkedIn pointed to cause these Western tech giants to also reconsider their China-based operations? Time will tell, and it may not take very long.

China’s Data Security law creates a new layer of data called “national core data.” As defined by Article 21, this category consists of data that is vital to national security, national economy, people’s livelihood, and major public interest. A more stringent regulatory system is in place to regulate this “core data.” Intermediaries who deal with such core data are also subject to strict regulations. Given the broad definition of this new category of “core data,” many forms of data held by international firms would be subject to this stringent regulatory system.

The same applies to Wall Street finance firms that are moving more of their operations and investments into China. The financial data held by these firms would likely be subject to regulation as “core data” given that financial security is a key part of national security as pointed out by Xi Jinping in a 2017 speech. In addition, the process of data export management would be subject to the Cybersecurity Law and require approvals from the relevant authorities in China. Foreign firms who wish to export data stored in China to overseas servers or branches would be well advised to follow such legal requirements. Fines could go up to 10 million renminbi plus criminal liabilities may follow, putting China-based employees directly at risk.

From the point of view of the Chinese Communist Party (CCP), the main political motivation behind enacting such laws is to manage and control data security that poses a potential threat to national security. The fear is that if foreign governments and regulators could obtain access to these data, they could be used against the Chinese state. The other aim is to rein in domestic tech firms that have grown too big and too powerful which threatens the position of Xi and the CCP, as well as foreign tech firms that the regime would trust even less.

With the recent reappearance of Jack Ma in Hong Kong and Europe, many wonder whether this is a sign that the recent waves of controls and regulatory actions by the CCP on the private sector will ease up. Wall Street is divided on whether to invest in or avoid the China market, with major firms such as Blackrock and UBS recommending investors to double down on China.

Another developing front for companies invested in China is increased pressure from the West stemming from a new emphasis on environmental, social, and governance (ESG) factors. Many international firms and companies have signed on to ESG pledges. Traditionally, however, very little attention has been paid to the “S,” including human rights considerations. There is now the beginning of a conversation to change this.

Speaking at Hong Kong Watch’s report launch at the Conservative Party Conference on Sunday evening, Baroness Helena Morrissey, the chair designate of AJ Bell, recently spoke about why ESG investors must start taking their human rights commitments seriously, particularly in the context of China. Morrissey said it is time to “call out investor hypocrisy” and that investors must “rethink their dealings in areas where there are clear human rights abuses.” She referred to a range of international standards to illustrate that investors have a responsibility to protect human rights, including the U.N. principles for responsible investing, the U.N. Guiding Principles on Business and Human Rights, the elaboration in 2017 of a reporting framework on business and human rights, and just over a year ago, the development of further guidance for investors.

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From now leading up to the National People’s Congress of March 2022, we predict that Xi will continue to drive up nationalism by using populist policies against private enterprises. Political considerations for the CCP would be paramount, trumping economic ones. Foreign firms would find themselves ever more at risk in this new market environment, as they continue to be squeezed between the West and China.

Guest Author

Charles Mok

Charles Mok is the founder and director of Tech for Good Asia and a former member of the Legislative Council of Hong Kong (2012-2020).

Смерть от недосыпа

Организм городского жителя, и так страдающий от сезонного недостатка солнечного света, испытывает дополнительную нагрузку из-за нехватки времени на полноценный сон — долгая дорога на работу и обратно, пробки, домашние дела.

Считается, что за последние сто лет средняя продолжительность сна человека сократилась с восьми часов до шести, а в некоторых мегаполисах уже составляет меньше шести часов, и это очень большая проблема, отмечает врач-сомнолог. Дело в том, что во время сна кора головного мозга обрабатывает информацию, поступающую от внутренних органов, запускаются восстановительные процессы. Если сон нарушается, то тут же разлаживается работа внутренних органов и резко падает иммунитет. Поэтому если человек не досыпает свою норму, то риск заболеть гриппом либо любым вирусным заболеванием увеличивается в разы.

«Это действительно глобальнейшая проблема, потому что мы, с одной стороны, лечим, снижаем давление таблетками, используем высокотехнологичные методы лечения ишемической болезни сердца, онкологии и прочих болезней, а за счет сокращения сна и ухудшения его качества мы распространенность этих заболеваний увеличиваем, и в значительной степени. Поэтому мы гонимся здесь за морковкой, а она привязана впереди нас, и мы ее не можем догнать», — пояснил ученый.

Если оставить без сна любой живой организм на семь суток, то он погибнет, утверждает Александр Калинкин: «Если мы лишим человека воды, он проживет 18 суток, без еды 72 суток, а без сна всего неделю. Конечно, за неделю не возникает ни инфарктов, ни инсультов, ни онкологических заболеваний, ни атеросклероза, ни каких-то других значимых морфологических изменений, но происходит резкое снижение иммунитета. Так как мы окружены микробами, и на коже, и в желудочно-кишечном тракте, то наступает инвазия микробной флоры, и человек погибает от интоксикации».

ABOUT THE AUTHOR

Reporter, CBC Manitoba

Reporter Bartley Kives joined CBC Manitoba in 2016. Prior to that, he spent three years at the Winnipeg Sun and 18 at the Winnipeg Free Press, writing about politics, music, food and outdoor recreation. He's the author of the Canadian bestseller A Daytripper's Guide to Manitoba: Exploring Canada's Undiscovered Province and co-author of both Stuck in the Middle: Dissenting Views of Winnipeg and Stuck In The Middle 2: Defining Views of Manitoba. His work has also appeared in publications such as the Guardian and Explore magazine.

Political Crisis in Haiti Poses Challenge for Biden’s Democracy Push

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Protesters walk past a burning barricade as opponents of Haitian President Jovenel Moïse demonstrate on Jan. 15 in Port-au-Prince to demand his departure from power.

A political crisis in Haiti has turned into an early foreign-policy test for the Biden administration as the U.S. State Department appeared to back President Jovenel Moïse’s move to remain in power for another year despite calls from human rights organizations for him to step down.

Moïse has ruled by decree for over a year now after dissolving the country’s parliament. He was elected to a five-year term in 2016 but didn’t take office until the following year. He says the clock on his term began only in 2017 and that he’s therefore entitled to serve until February 2022. The moved sparked anti-government protests led by opposition groups.

The Biden administration, following the position taken by the United Nations and the Organization of American States (OAS), is supporting Moïse’s position.

A political crisis in Haiti has turned into an early foreign-policy test for the Biden administration as the U.S. State Department appeared to back President Jovenel Moïse’s move to remain in power for another year despite calls from human rights organizations for him to step down.

Moïse has ruled by decree for over a year now after dissolving the country’s parliament. He was elected to a five-year term in 2016 but didn’t take office until the following year. He says the clock on his term began only in 2017 and that he’s therefore entitled to serve until February 2022. The moved sparked anti-government protests led by opposition groups.

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The Biden administration, following the position taken by the United Nations and the Organization of American States (OAS), is supporting Moïse’s position.

“ He was sworn into office on February 7, 2017 for a five-year term, which is therefore scheduled to end on February 7, 2022 ,” a State Department spokesperson said in a statement. “In accordance with the OAS position on the need to proceed with the democratic transfer of executive power, a new elected president should succeed President Moise when his term ends on February 7, 2022 .”

“The United States is following the situation in Haiti with concern and calls on all political actors to address their differences [through] peaceful means,” the spokesperson said. “The remarkable lack of popular response to calls for mass protests in recent weeks indicates that Haitian people are tired of endless lockdowns and squabbling over power.”

But some of the Biden administration’s most important allies on Capitol Hill have pushed back. They argue that Moïse’s crackdown on mass protests that resulted in the arrest of 23 people on Sunday, including a Haitian Supreme Court judge and senior police officer, is only the latest reason to be concerned.

“Moïse is pursuing an increasingly authoritarian course of action, issuing a series of recent decrees that include creating an extra-constitutional domestic ‘intelligence’ force,” Rep. Gregory Meeks, now the chair of the House Foreign Affairs Committee, said in a joint statement in late December with fellow Democratic Reps. Albio Sires and Andy Levin.

“His latest actions are reminiscent of past anti-democratic abuses the Haitian people have endured, including the run-up to the Duvalier dictatorship,” the lawmakers said, referring to François Duvalier, who ruled Haiti from 1957 to 1971.

“We will not stand idly by while Haiti devolves into chaos.”

On Saturday, Meeks and a bipartisan group of members of the House Foreign Affairs Committee wrote to Secretary of State Antony Blinken urging him to “ unambiguously reject” any attempt by Moïse to remain in power.

Bocchit Edmond, the Haitian ambassador to the United States, dismissed the criticism, telling Foreign Policy that the arrests followed an attempted coup and a foiled assassination plot against Moïse. “We understand and we believe that what President Moïse is doing is not illegal—he’s just finishing his term in office. He was elected for five years, and we just want them to count those five years when he started, was sworn into office,” he said.

The crisis in Haiti poses an early challenge to one of President Joe Biden’s key foreign-policy goals: to promote democracy worldwide. Biden has vowed to convene a global democracy summit in his first year in office to stem the rise of authoritarian populist movements around the world.

“ We want to leave room for hope that this approach that the new administration has articulated for its foreign policy will translate to policy towards Haiti that really prioritizes human rights and rule of law,” said Franciscka Lucien, the executive director of the Institute for Justice and Democracy in Haiti, a U.S.-based nonprofit advocacy group.

The crisis over Moïse’s term in office threatens to further destabilize Haiti, the poorest country in the Western Hemisphere, as it grapples with increased levels of gang violence and a wave of kidnappings that has forced schools to close.

“The U.S. has a habit of supporting unpopular Haitian leaders,” said Nicole Phillips, the legal director for the Haitian Bridge Alliance, an immigration advocacy organization . “The [Haitian] opposition is not just facing a rogue, quasi-dictator president. They’re facing the entire U.S. State Department, and that makes it a David and Goliath [situation], which is unfair for the Haitian people.”

Edmond, the Haitian ambassador, said the critics in the U.S. Congress are “misinformed” about the situation in Haiti.

“The choice is clear here: working with the current president, legitimate president, to hold elections to put parliament in place or working with illegitimate authorities who didn’t go through elections,” he said.

Haitian legal scholars have mostly sided with rights groups on the issue, interpreting the country’s constitution to argue that Moïse’s term ended Sunday—including the country’s Superior Council of the Judiciary, which has the de facto final say on legal disputes.

“ The breadth of commentators … who [represent] some of the organizations best positioned to comment on Haiti’s laws … is quite enormous, ” said Alexandra Filippova, a senior staff attorney at the Institute for Justice and Democracy in Haiti.

“For the U.S. government to make its own interpretation of the Haitian Constitution, not being Haitian legal experts themselves, really is undermining Haitian sovereignty and the ability of the Haitian legal system to interpret their own constitution and to control their own government and politics,” said Phillips of the Haitian Bridge Alliance.

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The crisis came to a head over the weekend, but human rights activists have increasingly been sounding the alarm over the president’s actions and over a surge of kidnappings in opposition strongholds—which has prompted accusations that the government may have aligned itself with criminal gangs.

“Thinking about whether President Moïse’s mandate expired on Feb. 7 of this year or on Feb. 7 of next year misses the point about the depth of the democratic crisis at issue here and just how long those roots are,” Filippova said.

Georges Fauriol, a scholar at the Center for Strategic and International Studies, described the State Department’s support for Moïse’s position as “surprising,” given the long roots of the crisis, and attributed it to the recent change in administration .

“I think it’s an indication of a poor handoff rather than a clear-cut policy statement,” he said. Other scholars noted that the United States has historically prized stability in its approach to Haiti, which is still recovering after being hit by a devastating earthquake in 2010.

Amy Mackinnon is a national security and intelligence reporter at Foreign Policy. Twitter: @ak_mack

Robbie Gramer is a diplomacy and national security reporter at Foreign Policy. Twitter: @RobbieGramer

Brazilian soldiers (Brazil leads a mission of UN peacekeepers here) patrol a camp for survivors of the January 2010 quake in Haiti which killed 250,000 people, on February 28, 2013 in Port-au-Prince. The UN has had a huge mission in Haiti helping the impoverished country with its political strife and the impact the devastating 2010 quake. Hundreds of thousands are still living rough in squalid makeshift camps, and they now face rampant crime, a cholera outbreak and the occasional hurricane. AFP PHOTO/VANDERLEI ALMEIDA (Photo credit should read VANDERLEI ALMEIDA/AFP/Getty Images)

U.N. Peacekeepers Ran a Child Sex Ring in Haiti

It’s the latest country where blue helmets have sexually abused those they’re supposed to protect.

HAITI-POLITICS-MARTELLY-PROTEST

Is Haiti Backsliding Into Dictatorship?

With President Michel Martelly now ruling by decree, the political crisis in Port-au-Prince has reached a zenith. Can democracy survive in the Western hemisphere's poorest country?

Yoga’s Indian origins go back millennia. This possibly pre-Vedic tradition combines the power of mind and body to create a perfect balance and open the path to nirvana and illumination.

But what does this deep, inward activity have to do with the outdoors? What could it offer an extreme surfer? A lot, it seems.

Surfers need deep focus and optimum fitness to attain their in-water goals.

Big wave riders make good examples of this, requiring great mental skills to overcome fear, along with very fast physical responses.

A yoga routine can provide these things, emphasizing focus, confidence, balance, energy, endurance, vitality, flexibility, longevity and, ultimately, performance.

Yoga also strengthens key physical points to the surfing practice, such as arms, legs, back, and wrists, minimizing the risk of injuries and improving recovery time after a surf session.

What is not so talked about, however, is that surfing also benefits yoga practitioners.

Riding a wave is, for many, a highly spiritual experience that presents itself as an outward expression of yoga and meditation practices.

It also allows yogis and yoginis to take physical and balance skills acquired through yoga to a whole new level.

Yoga stretches and techniques are perfect before and after a surf session. Yoga also aids in stronger paddling and faster, more grateful popups.

Now that you can see what deep bonds connect surfing and yoga, you can dedicate yourself to it at home or in the line-up before you go into the water.

Here are some of the best yoga poses for surfers:

The Padmasana or «Lotus Pose»

The Padmasana, or Lotus Pose

The Padmasana is mostly a meditation pose. It is a sitting pose, with legs crossed one over the other and each foot placed on the opposite thigh.

This asana requires constant practice to do comfortably, but once achieved, it calms the mind and stretches the ankles and knees.

The Adho Mukha Svanasana or «Downward-Facing Dog»

The Adho Mukha Svanasana, or Downward-Facing Dog | Photo: Shutterstock

«Downward-Facing Dog» is a rejuvenating stretch that strengthens the wrists, arms, and shoulders. It is one of the most widely recognized and famous yoga poses.

It consists of standing with hands and feet on the floor, the sitting bones pointing to the ceiling, and heels touching the ground. Knees, arms, and back are stretched, forming an angle.

A pose variation, known as the «Dolphin Pose,» is also great for opening shoulders and strengthening the core, arms, and legs.

The Utthita Parsvakonasana or «Extended Side Angle Pose»

The Utthita Parsvakonasana, or Extended Side Angle Pose | Photo: Shutterstock

This pose is a stretch along the top side of the body, from the back heel through the raised arm.

It opens the hip joints, stretches the groin, and releases the shoulders and neck.

The Virabhadrasana II or «Warrior II Pose»

The Virabhadrasana II, or Warrior II Pose | Photo: Shutterstock

The «Warrior II Pose» increases stamina and concentration, stretches the hip, groin, and shoulders, relieves backaches, and improves circulation and respiration.

Stand with feet apart, one knee bent toward the front, and the other stretched to the back. Arms are outstretched, parallel to the floor.

The Utkatasana or «Chair Pose»

The Utkatasana, or Chair Pose | Photo: Shutterstock

By standing straight and gently bending at the hips as if to sit, with arms stretched upwards, the «Chair Pose» works the arms and legs’ muscles and stimulates the diaphragm and heart.

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The Ustrasana or «Camel Pose»

The Ustrasana, or Camel Pose | Photo: Shutterstock

This challenging backbend pose improves the flexibility of the neck and spine and relieves backache.

The camel pose keeps you on your knees — tail bone pushed forward, chest up and back bent, with hands holding the heels.

The Salamba Bhujangasana or «Sphinx Pose»

The Salamba Bhujangasana, or Sphinx Pose | Photo: Shutterstock

This pose releases stress, provides energy, and makes the spine flexible.

It resembles a sphinx, hence the name, as the practitioner lies on the floor on his belly and faces ahead, supported on parallel forearms.

The Paschimottanasana or «Seated Forward Bend»

The Paschimottanasana, or Seated Forward Bend | Photo: Shutterstock

The «Seated Forward Bend» completely stretches the entire backside of the body from the back of the head through the heels.

Sit with legs straight ahead and lean forward, reaching for the feet.

The Supta Virasana or «Reclining Hero Pose»

The Supta Virasana, or Reclining Hero Pose | Photo: Shutterstock

By lying on your back with knees bent to the side, resting on the floor, the «Reclining Hero Pose» stretches the knees and intensifies the stretch in the thighs and ankles.

The Bharadvajasana I or «Bharadvaja’s Twist»

The Bharadvajasana I, or Bharadvaja

This position, in which the knees are bent to one side and the torso twists in the opposite direction, is a gentle tonic twist for the spine and the abdominal organs.

It is great for beginners and calms the nervous system.

The Salamba Sirsasana or «Supported Headstand»

The Salamba Sirsasana, or Supported Headstand | Photo: Shutterstock

The «Supported Headstand,» in which one stands upside down with the body straight, supported on the head and forearms, is a crucial yoga pose with endless benefits.

It improves respiration, balance, and circulation, stimulates pituitary and pineal glands, calms the brain, and strengthens the body.

Deepen Your Yoga Practice

For meditation, try Dhyana or «Cross-Heart Kirtan Kriya Meditation,» a mantra meditation that helps control thoughts and encourages a renewed sense of peace and balance.

Rochelle Ballard, Taylor Knox, Brian Conley, Garrett McNamara, Tom Carroll, and Holly Beck, to name a few, are all pro surfers that share a passion for yoga in their surfing lives.

Ballard, a former WCT surfer, has even released an instructional DVD, «Surf Into Yoga,» with relevant sequences for surfers.

If you want to deepen surf yoga, take a look at Peggy Hall’s «Yoga for Surfers.»

Watch a video with yoga poses for surfers, and try SUP Yoga.

Beginner tips for easing into yoga

People with mobility issues are sometimes apprehensive about taking up a new physical activity. Here’s what experts have to say about how to get started comfortably:

Start when you’re not having an active flare

“A new thing is always easier to tackle when you have less on your plate,” Fairbrother points out.

You don’t necessarily need to feel the best you’ve ever felt to get started — but it’s a good idea to wait until you’re feeling at least okay before trying yoga for the first time.

Ask around to find the right teacher or class

“If you belong to your local arthritis support group, ask them if they go to a yoga class and who they would recommend,” Fairbrother suggests. “If you have a friend or family member that deals with a chronic health condition, ask them. You want to find a yoga teacher or yoga therapist who is comfortable and competent in working with people of a variety of abilities.”

If you can’t find someone by asking around, try internet resources such as the Accessible Yoga Network or Yoga for Arthritis to search for a teacher in your area.

Talk to the instructor

“Before you go to class, touch base with the instructor and explain your needs,” Fairbrother recommends. “They’ll let you know if their class is right for you or make suggestions for something different.”

Talk to your doctor first

“If you have RA, be sure to talk to your doctor before beginning a yoga practice,” Dr. Janiski says. “They may [be] able to make recommendations about movements you should or should not perform.”

Remember: Only do what you can

“Always listen to your body — which is your biggest teacher,” Dr. Janiski says. “Don’t try to push too hard. That’s how people get injured in yoga.”

Fairbrother agrees, noting that “there are many postures, meditations, and breathing practices in yoga, so choose the ones that don’t make your RA worse. Yoga is effort and if your muscles are a bit sore the next day, that’s okay. If you’re sore more than 24 hours later, you overdid it and should back off next time.”

You shouldn’t feel joint pain from yoga, she adds. So if you do, that could also be a sign that you’re pushing yourself too hard.

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