heart journey yoga

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Yoga Poses for Your Heart

Heart-opening yoga poses like Bow Pose and Cobra can help you heal your body, mind, and spirit.

>", "path": "https://www.yogajournal.com/poses/big-toe-pose/", "listing_type": "category", "location": "atomic_reference", "title": "Big Toe Pose"}}'> Big Toe Pose

>", "path": "https://www.yogajournal.com/poses/bound-angle-pose-2/", "listing_type": "category", "location": "atomic_reference", "title": "bound angle pose"}}'> bound angle pose, >", "path": "https://www.yogajournal.com/poses/bow-pose/", "listing_type": "category", "location": "atomic_reference", "title": "bow pose"}}'> bow pose, >", "path": "https://www.yogajournal.com/poses/bridge-pose/", "listing_type": "category", "location": "atomic_reference", "title": "bridge pose"}}'> bridge pose, >", "path": "https://www.yogajournal.com/poses/cat-pose/", "listing_type": "category", "location": "atomic_reference", "title": "cat pose"}}'> cat pose, >", "path": "https://www.yogajournal.com/poses/chair-pose-2/", "listing_type": "category", "location": "atomic_reference", "title": "chair pose"}}'> chair pose, >", "path": "https://www.yogajournal.com/poses/cobra-pose-2/", "listing_type": "category", "location": "atomic_reference", "title": "cobra pose"}}'> cobra pose, >", "path": "https://www.yogajournal.com/poses/cow-pose/", "listing_type": "category", "location": "atomic_reference", "title": "cow pose"}}'> cow pose, >", "path": "https://www.yogajournal.com/poses/dolphin-plank-pose/", "listing_type": "category", "location": "atomic_reference", "title": "forearm plank | dolphin plank pose"}}'> forearm plank | dolphin plank pose, >", "path": "https://www.yogajournal.com/poses/dolphin-pose-2/", "listing_type": "category", "location": "atomic_reference", "title": "dolphin pose"}}'> dolphin pose, >", "path": "https://www.yogajournal.com/poses/easy-pose-3/", "listing_type": "category", "location": "atomic_reference", "title": "easy pose"}}'> easy pose, >", "path": "https://www.yogajournal.com/poses/extended-hand-to-big-toe-pose/", "listing_type": "category", "location": "atomic_reference", "title": "extended hand-to-big-toe pose"}}'> extended hand-to-big-toe pose, >", "path": "https://www.yogajournal.com/poses/extended-puppy-pose/", "listing_type": "category", "location": "atomic_reference", "title": "extended puppy pose"}}'> extended puppy pose, >", "path": "https://www.yogajournal.com/poses/half-frog-pose/", "listing_type": "category", "location": "atomic_reference", "title": "half frog pose"}}'> half frog pose, >", "path": "https://www.yogajournal.com/poses/king-pigeon-pose/", "listing_type": "category", "location": "atomic_reference", "title": "king pigeon pose"}}'> king pigeon pose, >", "path": "https://www.yogajournal.com/poses/reclining-bound-angle-pose/", "listing_type": "category", "location": "atomic_reference", "title": "reclining bound angle pose"}}'> reclining bound angle pose, >", "path": "https://www.yogajournal.com/poses/sphinx-pose/", "listing_type": "category", "location": "atomic_reference", "title": "sphinx pose"}}'> sphinx pose, >", "path": "https://www.yogajournal.com/poses/staff-pose/", "listing_type": "category", "location": "atomic_reference", "title": "staff pose"}}'> staff pose, >", "path": "https://www.yogajournal.com/poses/upward-facing-two-foot-staff-pose/", "listing_type": "category", "location": "atomic_reference", "title": "upward facing two-foot staff pose"}}'> upward facing two-foot staff pose, >", "path": "https://www.yogajournal.com/poses/upward-plank-pose-2/", "listing_type": "category", "location": "atomic_reference", "title": "reverse plank | upward plank pose"}}'> reverse plank | upward plank pose, latest in yoga poses for your heart, >", "path": "https://www.yogajournal.com/poses/anatomy/heart/yoga-for-heart-health/", "listing_type": "category", "location": "list", "title": "yes, yoga is good for your heart. here’s why"}}'> yes, yoga is good for your heart. here’s why.

Forget “traditional” forms of cardio. These three yoga practices are proven to improve heart health.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/uplifting-yoga-sequence/", "listing_type": "category", "location": "list", "title": "Add a Little Play to Your Day With This Uplifting Yoga Sequence"}}'> Add a Little Play to Your Day With This Uplifting Yoga Sequence

Trust us, it sparks joy.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/comforting-practice-starts-with-savasana/", "listing_type": "category", "location": "list", "title": "This Comforting Practice Starts With Savasana"}}'> This Comforting Practice Starts With Savasana

Because in order to navigate a chaotic world, you need to begin with nurturing yourself.

>", "path": "https://www.yogajournal.com/poses/yoga-by-benefit/high-blood-pressure/yoga-for-high-blood-pressure/", "listing_type": "category", "location": "list", "title": "6 Yoga Poses for High Blood Pressure"}}'> 6 Yoga Poses for High Blood Pressure

Recent studies have shown the benefit that yoga can have on hypertension. Here's a gentle practice to get you started.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/restorative-sequence-heal-your-heart/", "listing_type": "category", "location": "list", "title": "This Restorative Sequence Will Break Down the Wall Around Your Heart"}}'> This Restorative Sequence Will Break Down the Wall Around Your Heart

You can't avoid sadness and trauma, but your practice can help you move from pain to peace.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/3d-heart-opening-sequence/", "listing_type": "category", "location": "list", "title": "A Heart-Opening Sequence—With a 3D Twist"}}'> A Heart-Opening Sequence—With a 3D Twist

These postures will move your heart space in every direction.

>", "path": "https://www.yogajournal.com/poses/dolphin-plank-pose/", "listing_type": "category", "location": "list", "title": "Forearm Plank | Dolphin Plank Pose"}}'> Forearm Plank | Dolphin Plank Pose

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

>", "path": "https://www.yogajournal.com/poses/cat-pose/", "listing_type": "category", "location": "list", "title": "Cat Pose"}}'> Cat Pose

How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.

>", "path": "https://www.yogajournal.com/poses/cow-pose/", "listing_type": "category", "location": "list", "title": "Cow Pose"}}'> Cow Pose

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

>", "path": "https://www.yogajournal.com/poses/upward-plank-pose-2/", "listing_type": "category", "location": "list", "title": "Reverse Plank | Upward Plank Pose"}}'> Reverse Plank | Upward Plank Pose

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

>", "path": "https://www.yogajournal.com/poses/bound-angle-pose-2/", "listing_type": "category", "location": "list", "title": "Bound Angle Pose"}}'> Bound Angle Pose

Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

>", "path": "https://www.yogajournal.com/poses/staff-pose/", "listing_type": "category", "location": "list", "title": "Staff Pose"}}'> Staff Pose

It might look straightforward, but there's more to Dandasana than meets the eye.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/be-grateful-for-your-practice/", "listing_type": "category", "location": "list", "title": "5 Poses to Cultivate Gratitude for Your Practice—No Matter What It Looks Like"}}'> 5 Poses to Cultivate Gratitude for Your Practice—No Matter What It Looks Like

When was the last time you gave thanks for your ability to move through your yoga practice?

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/november-2021-full-moon-lunar-eclipse/", "listing_type": "category", "location": "list", "title": "The Full Moon in Taurus Aligns With a Lunar Eclipse. Here’s How to Navigate It."}}'> The Full Moon in Taurus Aligns With a Lunar Eclipse. Here’s How to Navigate It.

It's time to find your center. This practice for the full moon brings you back to your truest source of strength and stability—you.

>", "path": "https://www.yogajournal.com/poses/easy-pose-3/", "listing_type": "category", "location": "list", "title": "Easy Pose"}}'> Easy Pose

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

>", "path": "https://www.yogajournal.com/poses/bridge-pose/", "listing_type": "category", "location": "list", "title": "Bridge Pose"}}'> Bridge Pose

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

>", "path": "https://www.yogajournal.com/poses/chair-pose-2/", "listing_type": "category", "location": "list", "title": "Chair Pose"}}'> Chair Pose

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

>", "path": "https://www.yogajournal.com/poses/bow-pose/", "listing_type": "category", "location": "list", "title": "Bow Pose"}}'> Bow Pose

Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.

>", "path": "https://www.yogajournal.com/poses/anatomy/heart/gentle-heart-openers-for-times-when-youre-feeling-vulnerable/", "listing_type": "category", "location": "list", "title": "Gentle Heart Openers for Times When You’re Feeling Vulnerable"}}'> Gentle Heart Openers for Times When You’re Feeling Vulnerable

Try this gentle sequence to attune to your body and heart wisdom

>", "path": "https://www.yogajournal.com/poses/anatomy/heart/challenge-pose-dhanurasana-bow-pose/", "listing_type": "category", "location": "list", "title": "Challenge Pose: Dhanurasana (Bow Pose)"}}'> Challenge Pose: Dhanurasana (Bow Pose)

Strengthen your back and open your shoulders and chest as you move step by step into Dhanurasana.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/big-gal-yoga-heart-opening-sequence-self-love/", "listing_type": "category", "location": "list", "title": "Big Gal Yoga’s Heart-Opening Sequence That Will Make You Love Yourself Again"}}'> Big Gal Yoga’s Heart-Opening Sequence That Will Make You Love Yourself Again

Need a boost? Expect this sequence from Valerie Sagun (aka Big Gal Yoga) to open your heart, silence negative thoughts, ease stress—and show you everything there is to love about your body.

>", "path": "https://www.yogajournal.com/poses/anatomy/heart/pose-week-crescent-lunge/", "listing_type": "category", "location": "list", "title": "Pose of the Week: Crescent Lunge"}}'> Pose of the Week: Crescent Lunge

This heart-opening pose is perfect for Valentine’s Day. When you are open and available, you are present to truly give and receive love.

>", "path": "https://www.yogajournal.com/practice/yoga-sequences/two-fit-moms-heart-opening-partner-yoga/", "listing_type": "category", "location": "list", "title": "Two Fit Moms’ Heart-Opening Partner Yoga Sequence"}}'> Two Fit Moms’ Heart-Opening Partner Yoga Sequence

Grab a partner and celebrate American Heart Month with this chest-opening sequence from Two Fit Moms.

>", "path": "https://www.yogajournal.com/lifestyle/health/womens-health/5-ways-yoga-opens-supports-heart/", "listing_type": "category", "location": "list", "title": "Guard Your Heart"}}'> Guard Your Heart

Here's how yoga not only opens your heart, but also protects your ticker in the long run.

>", "path": "https://www.yogajournal.com/lifestyle/health/more-proof-yoga-good-for-your-heart/", "listing_type": "category", "location": "list", "title": "More proof yoga good for your heart"}}'> More proof yoga good for your heart

According to Reuters, recent studies conducted in Sweden and India show that yoga can reverse biochemical changes associated with high blood pressure, obesity, and high blood sugar. Waist circumference, blood pressure, blood sugar, and triglycerides were significantly lower, and "good"...

>", "path": "https://www.yogajournal.com/lifestyle/health/yoga-aids-heart-failure-patients/", "listing_type": "category", "location": "list", "title": "Yoga aids heart failure patients"}}'> Yoga aids heart failure patients

Check out YJ Editors's author page.

>", "path": "https://www.yogajournal.com/poses/extended-puppy-pose/", "listing_type": "category", "location": "list", "title": "Extended Puppy Pose"}}'> Extended Puppy Pose

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

>", "path": "https://www.yogajournal.com/poses/extended-hand-to-big-toe-pose/", "listing_type": "category", "location": "list", "title": "Extended Hand-to-Big-Toe Pose"}}'> Extended Hand-to-Big-Toe Pose

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

>", "path": "https://www.yogajournal.com/poses/upward-facing-two-foot-staff-pose/", "listing_type": "category", "location": "list", "title": "Upward Facing Two-Foot Staff Pose"}}'> Upward Facing Two-Foot Staff Pose

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

>", "path": "https://www.yogajournal.com/poses/king-pigeon-pose/", "listing_type": "category", "location": "list", "title": "King Pigeon Pose"}}'> King Pigeon Pose

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

>", "path": "https://www.yogajournal.com/poses/big-toe-pose/", "listing_type": "category", "location": "list", "title": "Big Toe Pose"}}'> Big Toe Pose

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

>", "path": "https://www.yogajournal.com/poses/half-frog-pose/", "listing_type": "category", "location": "list", "title": "Half Frog Pose"}}'> Half Frog Pose

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

>", "path": "https://www.yogajournal.com/poses/sphinx-pose/", "listing_type": "category", "location": "list", "title": "Sphinx Pose"}}'> Sphinx Pose

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

>", "path": "https://www.yogajournal.com/poses/dolphin-pose-2/", "listing_type": "category", "location": "list", "title": "Dolphin Pose"}}'> Dolphin Pose

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

>", "path": "https://www.yogajournal.com/poses/reclining-bound-angle-pose/", "listing_type": "category", "location": "list", "title": "Reclining Bound Angle Pose"}}'> Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.

>", "path": "https://www.yogajournal.com/practice/energetics/mudra/salutation-seal/", "listing_type": "category", "location": "list", "title": "Salutation Seal"}}'> Salutation Seal

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

>", "path": "https://www.yogajournal.com/poses/cobra-pose-2/", "listing_type": "category", "location": "list", "title": "Cobra Pose"}}'> Cobra Pose

By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.

Best Yoga Studios in Newmarket

Expert recommended top 3 yoga studios in newmarket, ontario. all of our yoga classes actually face a rigorous 50-point inspection , which includes everything from checking reviews, ratings, reputation, history, complaints, satisfaction, trust and cost to the general excellence. we have a strict “no pay to play” policy., modo yoga newmarket, heart journey yoga & wellness, body evolution studios.

Modo Yoga stands out as one of Newmarket's premier yoga studios, offering a serene and immaculate setting. They have seamlessly intertwined their devotion to hot yoga with their strong sense of community. The Modo Yoga team is driven by a profound passion for holistic health and fitness, and they are renowned for their friendly, knowledgeable, and nurturing teaching approach. This community is bound by their shared love for yoga, a commitment to environmental conservation, and a deep affection for leisurely beach strolls. Whether you're stepping onto the mat as a complete novice or as a more seasoned practitioner, Modo Yoga provides inclusive classes that are both invigorating and enjoyable. Their studio is home to a wealth of experience, boasting a roster of certified yoga teachers with a collective total of 500 hours of training. By joining this community, you become part of a group of leaders dedicated to instigating and facilitating positive change in the world. Modo Yoga's energy exchange program allows students to deepen their yoga practice, irrespective of their financial circumstances, ensuring that yoga is accessible to all. UNIQUE FACTS: • Free Access to Modo Yoga Online • Offer Traveler's Pass.

• inf***@m***.com
• modoyoga.com/newmarket
• (905) 952-0101

Working Hours:

Tbr® inspection report:, modo yoga newmarket reviews.

Modo Yoga is an incredible place that allows you to transform both your body and mind. I was a regular for two years until the pandemic hit, which led me to switch to weightlifting at a gym. However, I noticed that my body became stiffer, and my joint movements were restricted. Fortunately, I made the decision to return to Modo Yoga, and within just a few days of practice, I have experienced a remarkable improvement in my body. The staff is welcoming, and the yoga instructors are both amazing and professional. I absolutely love this place!

Celebrating a year of doing hot yoga at Modo! I started off volunteering and it was a wonderful experience. I really appreciated the accessibility through the volunteer program. I buy the 10 class pack as it works best for me to go on a weekly basis. The studio is always clean and well stocked. The teachers and classes are wonderful! I am very grateful - thank you!

A wonderful studio - one of the best I've been to. Clean, happy, fresh environment. Each instructor has their own style of teaching and somehow able to give exactly what I needed with each visit. The only thing I miss is having a bottle of spray to clean my own mat after a class.

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Heart Journey Yoga & Wellness is a long-established yoga studio in Newmarket's heart. Their primary mission is to aid you on your path toward wholeness and equilibrium. At Heart Journey Yoga & Wellness, you'll discover a rich array of offerings, including drop-in yoga classes, specialized class series, meditation sessions, workshops, and a diverse selection of holistic and energy healing services and training. Their overarching vision extends beyond just being a yoga studio; it's a lifestyle they aspire to share with their community. Elevate Yoga's instructors are passionate and creative and fully devoted to fostering an inclusive and welcoming community for everyone who enters their space. It's a place where everyone is embraced with open arms. At Heart Journey Yoga & Wellness, you have the opportunity to nurture and fortify your body, reinvigorate your spirit, and achieve tranquility of the mind, creating a holistic approach to well-being. UNIQUE FACTS: • Free Resources to Support You • Various Yoga and Reiki Offerings • Offered in Person and Virtually.

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HEART JOURNEY YOGA & WELLNESS REVIEWS

Heart Journey is the best yoga studio I have ever been to. Daniele is a patient, thoughtful, and extremely professional yoga instructor. She somehow knows exactly what you need and you leave her class with enriching gifts that translate to many physical, emotional, and spiritual areas of your life. Her studio is clean and beautiful. It’s truly an escape from the pressures of day to day life.

Heart Journey Yoga is a hidden gem in Newmarket. It’s a calming space to stretch and get centred. Suniti’s classes are always creative and diverse. I love everything about this yoga studio!

Great, relaxing and flexibility on packages.

Body Evolution Studios is a well-known fitness studio located in Newmarket, Ontario. Their classes are thoughtfully designed to carve out an hour exclusively for you, focusing on fundamental yoga poses, enhancing your flexibility, and fortifying your body and mind. Within these sessions, special attention is given to your breath, and you'll have the opportunity to relish a guided meditation. This class caters to a broad spectrum of individuals, whether you aim to boost your flexibility, are passionate yoga enthusiasts, or are entirely new to the practice. The studio is under the ownership and operation of Jacqueline O’Toole, a certified pole instructor and accomplished pole dancer with a background in Ballet, Jazz, Contemporary, and Hip Hop. She finds motivation and inspiration in the men and women who step into their studio, consistently pushing their boundaries in each class. Jacqueline herself has a rich performance and professional competition history, and she has mentored numerous students who have achieved similar success. With a commitment to uniting physical and spiritual well-being, Body Evolution Studios offers Yoga classes accessible to everyone, either online or in-person at the studio. These sessions are led by a skilled and inspiring yogi. UNIQUE FACTS: • Studios Offers a Variety of Fitness Classes • Offered Online or In Person at The Studio • Offer Pole Fitness and Pole Dance Classes Also.

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• bodyevolutionstudios.com/...
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BODY EVOLUTION STUDIOS REVIEWS

The owner Jacqueline has created an incredible environment for new and returning students to practice at all levels. Truly a wonderful space to find a welcoming community, and challenge yourself to try things you never thought you'd have the strength or confidence to do - I recommend you give it a try and surprise yourself!

Jacqueline has created such a wonderfully supportive, welcoming and enthusiastic atmosphere that is infectious. Instructors are wonderful, well-trained and communicative. Highly recommend this studio.

Such an amazing studio! There are classes for all levels and the instructors are patient and kind. Very welcoming environment, I highly recommend trying this studio!

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All About Inversion Yoga: A Journey of Stretch, Strength, And Serenity

A s you start your day on the yoga mat, you stretch and breathe and there's a specific set of poses that offers more than just a physical challenge — they flip your world upside-down. Hereby starts the transformative journey of inversion yoga. It's where your heart and hips triumphantly rise above your head, creating a fresh outlook on life. These poses, beautifully termed 'asanas' in Sanskrit, range from the beginner's forward bend to the awe-inspiring handstands that advanced modern yogis master.

While they may seem a tad intimidating at first glance, there's no cause for alarm. The beauty of yoga inversions lies in their scalability. They gracefully commence with basic postures and, over time, unravel more demanding ones for the seasoned practitioners. But these inversions aren't just for show; they serve a profound purpose. They're designed meticulously to enhance flexibility, boost circulation, rejuvenate energy levels, and elevate self-esteem. Every time you engage in these inversions, you're not just performing a physical act but embarking on a holistic wellness journey.

The miracle of inversion yoga doesn't stop there. As you immerse in these poses, you can strengthen the power of numerous muscles spread across your body – from the very core that anchors you to your supporting arms, sturdy legs, resilient neck, and protective back.

Our contributor Dr. Allen Conrad, Doctor of Chiropractic at Montgomery County Chiropractic Center, says, “Inversion yoga poses target the biceps, triceps, trapezius neck and back muscles as primary muscles. They may also target other muscle groups as secondary muscles are also involved in these poses. However, people with a history of high blood pressure, circulatory problems or a back injury should avoid inversion yoga poses due to the risk factors.”

Each muscle plays a crucial role in ensuring you remain balanced and aligned. So, as you continue to delve into this article, prepare to uncover the incredible benefits, understand potential risks, and get acquainted with beginner poses, all under the umbrella of Inversion yoga.

What Is Inversion Yoga?

Inversion yoga refers to the practice of yoga poses where the head is positioned below the heart, effectively turning the body upside down or placing it at an inverted angle. By reversing the gravitational pull on the body, these poses are believed to offer numerous physical and mental benefits.

Inversions can vary in intensity and complexity. Beginners might start with gentle inversions like Downward-Facing Dog or Standing Forward folds, while more advanced practitioners might attempt poses such as Handstand or Scorpion Pose. The inverted poses promote a better flow of blood, aid in lymphatic drainage, and can help alleviate stress and anxiety.

Practicing inversion yoga can also help build strength, especially in the core, shoulders, and arms. The increased circulation to the brain can lead to improved focus and clarity of thought.

However, not everyone is suited for all inversion poses. People with certain health conditions, including high blood pressure, glaucoma, or heart conditions, should approach inversions with caution and always consult a healthcare professional before trying these poses. 

Sharing a word of caution about inversion yoga poses, our contributor Dr. Allen Conrad, says, “Inversion yoga poses can help with flexibility and muscle balance. Age is not a determining factor as to who can do them. Risk factors for doing inversion yoga poses include those who suffer from circulation problems, heart conditions, high blood pressure or herniated discs.”

Health Benefits of Inversion Yoga

It's not just about standing on your head or lifting your legs skyward; these yoga inversions offer various health benefits, some of which are backed by scientific insights.

1. May Increase Blood Circulation  

Inversion yoga poses may enhance blood circulation. A study conducted by the International Journal of Yoga found that inversion yoga poses may help reduce heart rate and encourage more efficient oxygen uptake in the bloodstream ( 1 ).

2. May Increase Energy Levels

Turning the world upside-down, quite literally, these poses can amplify alertness and diminish feelings of fatigue ( 2 ). This helps in releasing specific endorphins like dopamine and serotonin for uplifting mood and sharpening focus ( 3 ). So, the next time you need a mental pick-me-up, an inversion might be just what you need.

3. May Improve Flexibility And Strength

The magic of yoga lies in its dual ability to enhance flexibility while building strength. Upside-down yoga poses, with their gravitational challenge, are no exception. Holding oneself in these poses not only cultivates muscular strength and endurance but also stretches and expands various muscle groups ( 1 ). From a stronger core to more flexible limbs, the benefits are vast. While research specific to inversion poses is limited, anecdotal evidence and preliminary studies point toward tangible results ( 4 ).

4. May Boost Confidence

Yoga isn't just a physical journey; it's an emotional and spiritual journey as well. As practitioners deepen their inversion practice, there's often a profound growth in self-esteem and confidence. The journey of mastering these poses, with its highs and lows, instills patience, humility, and resilience. Each successful inversion serves as a reminder of one's ability to overcome life's challenges, encouraging a mindset of perseverance and self-belief.

5. May Reduce Swelling And Pain

Beyond strength and flexibility, upside-down poses can be a balm for those suffering from pain or swelling in the lower limbs ( 5 ). Poses that elevate the legs, like the ever-so-relaxing Legs up the Wall, can boost lymphatic circulation, aiding in pain relief ( 5 ). Gravity plays its part here, ensuring enhanced flow of lymphatic fluids and blood from the extremities back to the heart. However, a word of caution: those with specific health concerns, like high blood pressure or injuries, should approach these poses mindfully.

The world of inversion poses, with its several poses and techniques, is a testament to the multifaceted benefits of yoga. From enhancing circulation to building physical strength, from boosting energy levels to instilling confidence, the advantages are numerous. Yet, as with all yoga practices, it's essential to approach inversion with awareness, respecting one's unique body and its limits. With patience and consistent practice, the transformative power of inversion yoga awaits.

Side Effects of Yoga Inversion

Practicing yoga inversion poses might be a transformative experience for one person and could pose potential health risks for another with health issues. Here's a detailed look into some of these concerns.

• Joint and injury concerns: For those grappling with joint problems or with a history of neck injuries, or back injury, inversion poses might exacerbate their condition. 

Individuals with these conditions must seek the counsel of their healthcare provider before attempting inversion asanas, ensuring they prioritize their health and safety.

• Circulatory issues: The very nature of inversion asanas means that your head will be placed lower than your heart. The influx of blood rushing to your face might seem harmless to most. 

But for people with glaucoma, high blood pressure, or other circulatory concerns, yoga inversion postures may result in significant health risks. So, for them, it's better to refrain from such poses.

• Inversions during pregnancy: The journey of pregnancy brings in physical and hormonal changes. During this delicate period, specific inversion asanas, like the Headstand or Shoulder Stand, are best avoided to ensure the well-being of both the mother and the child.

However, milder upside-down yoga poses, which ensure four points of contact, like the Downward-Facing Dog, are usually safe for pregnant individuals who are healthy and free from complications. It is still essential that you consult a healthcare provider before incorporating any new exercise regimen during pregnancy.

For those new to yoga, particularly inversions, diving headfirst into complicated poses can be tempting but risky. To minimize the risk of injury, it's recommended that beginners commence their inversion journey with simpler, low-intensity moves. Furthermore, attending in-person classes under the watchful eye of a trained yoga teacher can be invaluable, ensuring that every pose is executed safely and correctly.

Like any form of exercise, it demands respect, awareness, and caution. Recognizing one's unique body limitations and being informed about potential risks ensures that the inversion journey is both rewarding and safe. Therefore, always prioritize safety, seek expert guidance, and, most importantly, listen to your body.

Different Inversion Yoga Poses to Try for Better Health And Fitness

In yoga, turning upside-down with inversion poses combines power, keeping steady, and flexibility. These poses are good for blood flow, clearing the mind, and helping the body's natural cleaning system. Both experienced yoga folks and newbies can enjoy and benefit from these poses. They're a fun way to make your yoga routine even better.

Below, we delve into six inversion asanas,  from beginner-friendly to advanced poses, to kickstart your journey.

1. Downward-Facing Dog (Adho Mukha Svanasana)

This asana targets the hamstrings, glutes, quadriceps, and upper back muscles, promoting strength and flexibility.

• Begin on all fours with your knees and hands on the ground.
• Align your hands under your shoulders and your knees under your hips.
• Push through your hands, straighten your legs, and lift your pelvis skywards. Your heels might lift slightly, forming an inverted "V" shape.
• Keep a micro-bend in your knees, elongate your spine, and position your head between your shoulders facing downwards.
• Distribute your weight evenly and maintain this pose for 30–60 seconds.

2. Child's Pose (Balasana)

A gentle pose, Balasana helps instill calmness, relaxing the spine, hips, shoulders, and neck.

• Start on all fours.
• Keep your hips back onto your heels.
• Fold your torso over your knees.
• Place your forehead on the mat.
• Extend your arms straight ahead with your palms touching the ground.
• Breathe deeply and maintain this position for 30–60 seconds.

3. Legs up the Wall (Viparita Karani)

This asana gently stretches the leg muscles, alleviating lower back discomfort.

• Set a folded towel at the junction of the floor and a wall. Sit on the towel and recline, positioning your legs vertically against the wall.
• Adjust so that your sitting bones are a few inches from the wall and your tailbone rests on the towel.
• Let your legs touch the wall gently, and relax your knees.
• Breathe slowly and hold for 5–20 minutes.

4. Forward Fold Pose (Uttanasana)

Uttanasana invigorates the spine, hamstrings, and calves.

• Start upright with feet hip-width apart and arms resting alongside your body.
• Inhale, raising your arms overhead.
• Exhale, bending from the hips, and swing your arms down, placing your palms on the floor or a yoga block.
• Keep your legs straight but knees slightly bent. Transfer weight onto the balls of your feet.
• Let your head hang freely and stay in this pose for 30–60 seconds.

5. Peacock Pose (Pincha Mayurasana)

A challenging inversion, Pincha Mayurasana is one of the advanced postures that enhances circulation, calms the mind, and aids digestion. With perseverance, this pose not only strengthens the body but also fosters patience and self-belief.

• Begin in a Tabletop position with forearms and palms flat on the mat, ensuring they're shoulder-width apart.
• Bend your left knee and step the foot in while extending the opposite leg's heel. Practice hopping a few times.
• As you gain momentum, sweep the active leg up, using the strength of the other foot to push off the ground. Aim to elevate higher with each attempt.
• Hold the pose for 10-15 seconds, working up to a minute. Lower one foot at a time, ensuring you don't slump into your shoulders.

Inversion asanas in yoga aren't just about standing on your head or flipping your perspective; they are about embracing challenges, enhancing physical and mental well-being, and attaining balance. With regular practice, patience, and mindfulness, you can ace these poses and experience changes.

6. Scorpion Pose

The Scorpion Pose, or Vrischikasana, is counted as one of the difficult poses that require core strength, shoulder flexibility, and dedication to master. Often likened to a scorpion ready to strike, this inversion poses a significant challenge and offers a deep backbend. It is better to talk to a yoga instructor to get your body trained for such advanced inversions.

• Begin by coming into a forearm stand on your mat.
• Introduce a gentle curve to your spine, bending your knees while slightly lifting your head. This lift should avoid putting undue pressure on the cervical spine.
• From the forearm stand position, where hips are aligned over shoulders, initiate the shift into the Scorpion's distinct C-shape. Allow your hips and pelvis to move forward, hovering above your head gradually.
• Bring your two big toes towards each other, maintaining a gap between your knees.
• Be conscious not to bend overly, ensuring you balance flexibility with strength, thus preventing undue compression in the lumbar region.
• With regular yoga practice, you may progress to drawing your toes closer to your head's crown.
• To exit the pose, revert to a neutral spine, straightening your legs. From the forearm stand, carefully lower each leg to the mat.
• After this intense backbend, resting in Child's Pose can provide relief, allowing your spine a counter-stretch in flexion.

Practicing inversion yoga poses can shift your perspective and enhance your sensations. These poses benefit both your body, making it feel rejuvenated, and your mind, promoting relaxation. When you master the art of turning yourself upside-down, it not only improves your circulation but also offers a fresh viewpoint on things. Many find it an exhilarating and adventurous challenge, while others seek solace and tranquility in it. It's essential to approach these poses with caution and an open heart to fully appreciate their transformative potential.

Contributor:  Dr. Allen Conrad, BS, DC, CSCS, and Owner of Montgomery County Chiropractic Center

ALSO READ:   How to Lose Upper Back Fat with Exercise And Diet

Elevate Your Mind, Nurture Your Body, Awaken Your Spirit

At Devoted Heart Yoga, we are a sanctuary for your mind, body, and soul. Here, we go beyond traditional yoga practices, diving deep into yoga lifestyle and applied philosophy, prenatal yoga, and the incredible healing power of tuning fork therapy. Whether you’re a seasoned yogi or a newcomer, we have something profound to offer you.

Why choose us?

Elevate beyond yoga: your holistic sanctuary.

At Devoted Heart Yoga, we transcend yoga’s physical aspects. We’re a sanctuary for holistic well-being, embracing yoga as a lifestyle and philosophy. Our expert instructors guide you through a transformative journey, but what sets us apart is our inclusive, supportive community. Discover healing, peace, and inspiration with us on your path to self-discovery.

Group Classes

Join our group classes at Devoted Heart Yoga, where kindred spirits unite to explore yoga’s transformative potential. Whether you’re new to yoga or a seasoned practitioner, our inclusive community welcomes you on this holistic journey towards physical, mental, and spiritual growth.

Sound Healing

Immerse yourself in the soothing embrace of sound healing at Devoted Heart Yoga. Our classes use the harmonious resonance of sound to reduce stress, induce relaxation, and restore balance, leaving you refreshed and re-energized.

Circles & Events

At our circles and events, you’ll find a space where connections flourish, and wisdom is shared. Join us to deepen your practice and build lasting bonds with like-hearted individuals.

Trainings & Programs

Our teacher trainings and programs are designed to empower you with the knowledge and skills to guide others on their yoga journeys. Join us to become a certified instructor or advance your teaching expertise in a nurturing and supportive environment.

Select Group Classes

Flow & Let Go

Asana Soul Practice Hoboken

7:15am - 8:15am.

Prenatal Yoga

Salsa Fever Jersey City

10am - 11am.

Yoga for Moms

Asana Soul Practice Jersey City

12pm - 1:15pm

Embark on Your Journey with Us

Are you ready to take the next step on your yoga journey? Whether you’re looking to deepen your practice, find peace during pregnancy, or become a certified yoga teacher, Devoted Heart Yoga is here to guide you. Join our community and experience the transformational power of yoga in all its dimensions.

Start your journey today. Explore our classes, workshops, and teacher training programs. Your devoted heart is waiting to be awakened.

Testimonials

What people say, truly amazing and one of the highlights of my pregnancy..

This class was truly amazing and one of the highlights of my pregnancy. Lauren is an incredible person and teacher. She caters each class to the needs of her students by taking time at the beginning for a genuine check in on how each person is feeling. She fosters such a warm, open and inclusive environment for soon to be mama’s I found myself building meaningful and supportive relationships in her class that have continued to this day.

Absolutely Magical

Tuning fork therapy with Lauren was absolutely magical. My private session with her was divine. I could feel my energy awaken, harmonize and the tuning forks creating energetic pathways throughout my body. I can feel myself undoubtedly lighter.

Embracing the Yoga Journey: Insights and Inspirations from Retreat Expert Danae Robinett Elementary

• Home & Garden

When @danaerobinett Danae Robinett steps onto the mat, it's not just about perfecting poses; it's about cultivating a space where everyone's yoga journey can flourish. This week, Danae, a yoga maestro with a heart as open as her classes, joins us to unfold the tapestry of her nearly two-decade-long voyage through yoga's transformative realms. Her warm narrative sweeps us from the sweat-soaked beginnings of her Bikram encounter to the empathetic and adaptable teaching style she's renowned for today. As a caregiver and academic, Danae interweaves threads of nurturing and knowledge into a holistic approach, ensuring her students in the bustling Bay Area—and beyond—are seen, heard, and supported in their practice. Grab your favourite cushion and settle in as we traverse the mindful landscape of yoga retreats with Danae's expert guidance. Discover how the simplest of modifications can unlock new potentials within your body and why the art of a yoga retreat transcends mere location, inviting deep introspection through practices like silent meals and noble silence. We unveil the celestial allure of an upcoming women's retreat designed to harmonize connection and clarity under the New Mexico stars. For those pondering their inaugural retreat, Danae imparts pearls of wisdom on aligning the experience with personal rhythms and the subtle yet pivotal role food plays in nourishing both body and spirit. It's an episode that promises to enrich not just your yoga practice, but the very fabric of your daily life. Do you have a topic you would like me to explore further, get in touch Do you want to get interviewed? let's connect

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Why trimurti yoga is best for 200 yoga teacher training in bali.

Trimurti Yoga, nestled in the heart of Bali, stands as a beacon of excellence in the realm of yoga education. Renowned for its comprehensive 200-hour yoga teacher training course , Trimurti Yoga offers a transformative journey that transcends physical practice to encompass the spiritual and philosophical dimensions of yoga.

The Significance of Formal Training:

In an era where yoga has permeated global culture, formal training becomes indispensable for those aspiring to become yoga teachers. Trimurti Yoga recognizes this need and offers a meticulously crafted curriculum designed to equip individuals with the skills and knowledge necessary to excel in the field of yoga instruction.

Key Features of Trimurti Yoga’s 200 Yoga Teacher Training Course:

Trimurti Yoga’s course stands out for its holistic approach, combining ancient wisdom with modern teaching methodologies. Led by seasoned instructors, the curriculum covers a spectrum of subjects including asanas, pranayama, meditation, anatomy, and yogic philosophy. Students benefit from hands-on teaching experience and receive internationally recognized certification upon completion.

The Allure of Bali:

Bali’s enchanting landscape and serene ambiance provide an idyllic backdrop for yoga teacher training. Students immerse themselves in the island’s rich culture, fostering personal growth and spiritual exploration amidst lush tropical surroundings.

Testimonials Speak Volumes:

Past participants of Trimurti Yoga’s 200-hour teacher training course laud the program for its transformative impact. From enhanced teaching skills to profound self-discovery, students attest to the life-changing nature of their experience at Trimurti Yoga .

A Personalized Approach:

Trimurti Yoga prides itself on fostering a supportive learning environment where each student receives personalized attention and guidance. The intimate class sizes allow for meaningful interactions with instructors and fellow classmates, fostering a sense of camaraderie and belonging.

Enrollment and Beyond:

With no prerequisites other than a passion for yoga and a willingness to learn, Trimurti Yoga welcomes individuals from all walks of life to embark on this transformative journey. Whether you’re a seasoned practitioner or a novice yogi, Trimurti Yoga offers a pathway to personal and professional fulfillment.

Trimurti Yoga emerges as the premier choice for those seeking 200-hour yoga teacher training in Bali . With its unparalleled curriculum, experienced faculty, and picturesque setting

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Top 10 Moscow Attractions – Things To Do In Moscow

1. all around the kremlin.

Start from the Alexandrovsky Sad (Alexander Garden), a highlight of Moscow center. The garden is famous for its architectural monuments, incredibly beautiful flowerbeds and history. The Eternal Flame in the memory of the fallen heroes in the World War II glows in front of the Kremlin Kutafya Tower. Alexandrovsky Sad is a place that is impossible to miss, if you are going to the Kremlin , a symbol of the Russian State, one of the greatest architectural ensembles in the world, a treasury of amazing relics and monuments of art. The famous  Armory Chamber and the Diamond Fund are real treasure houses. The Kremlin is the official President’s residence and remains a gorgeous political landmark. On the way from the Kremlin to the Red Square , you will find the State History Muzeum , with a wonderful collection of artworks, depicting Russian history. Red Square remains, as it has been for centuries, the heart and soul of Russia. Few places in the world bear the weight of history to the extent that Moscow’s central square does. From the 16th Century St. Basil’s Cathedral – one of the most famous pieces of architecture in the world – to the constructivist pyramid of  Lenin’s Mausoleum , Red Square is rich in symbols of Russia’s turbulent and intriguing past. Right at the Square there is one of the oldest and most remarkable shopping centers in Moscow – the GUM . Just several trading passages in Russia were created over a century ago and successfully operate until nowadays. GUM always was, and remains the greatest country’s store. To have some rest you can go to recently opened Zaryadye Park and enjoy breathtaking views of The Moscow Kremlin from the floating bridge, listen to some classic concerts or try local food from different regions of Russia.

2. NEAR THE BOLSHOI THEATRE

-> Read our main article about Moscow theatres

Not far from the Kremlin and the main street of Moscow – Tverskaya street you will find the Theater Square. The square is situated over the river Neglinka that was enclosed in an underground pipe in 1819. Now it is a green square with two beautiful fountains. The area owes its name because of t three theaters located there: a world-famous Bolshoi Theatre , Maly Theatre and Russian Academic Youth Theatre (RAMT). The Bolshoi Theatre is a symbol of Russia for all time. It was awarded this honor due to the major contribution to the history of the Russian performing arts. This history is on-going and today Bolshoi Theatre artists continue to contribute to it many bright pages. Visit the theatre to watch the magnificent Russian operas and ballets. Despite high ticket’s price, you will never be disappointed; it is a real pearl of the world’s theatrical life. The TsUM is a luxurious shopping mall with recognizable designer labels and expensive goods is also located at the Theatre Square. A good place to visit in this area is a place called «Denis Simachev Bar», a two-story house in Stoleshnikov Lane. The music and menu are diverse, as well as the audience. A special drink of the bar is cider «Sidor Simachev».

3. AROUND CATHEDRAL OF CHRIST THE SAVIOUR

Start from Ostozhenka St. , and lanes around it, to see the charming old Moscow. Despite that Ostozhenka became one of the most expensive streets in the world, with lots of new houses, it preserved unique examples of the 18 and 19 centuries architecture, which you may find in the numerous bystreets. Moreover, Multimedia Art Museum , one of the most interesting art spots in Moscow is located at Ostozhenka, 16. Follow the street to the city center and you will see the Cathedral of Christ the Saviour . It is one of the largest Orthodox church in the world. The building is magnificent, but not as old as it looks, it was rebuilt in 2000 (the original was demolished by the order of Stalin). One of the highlights of the Cathedral is the panoramic view from the 40-meter-high observation platform. Use the footbridge from Christ the Savior Cathedral to get to the former area of confectionary factory Krasniy Octyabr (the Red October) with lots of stores, bars and cultural spots. The Strelka Bar is a good place to have some rest. It is a comfortable urban space for informal and having a cocktail. In summertime, the bar opens a terrace overlooking the Moscow River.

4. THE GORKY PARK

-> Read our main article about Moscow Parks

After visiting the previous attraction, you can follow the footbridge and enter the long pedestrian zone at the borders of the Moskva River. At first, the Krimskaya embankment will lead you to the Museon Art Park , that has a unique collection of 700 sculptures. Nowadays Museon, together with the Gorky Park and Neskuchniy Sad are much reconstructed. The space of the Museon Park of Arts is perfectly landscaped for a comfortable and enjoyable stay. Follow the River Bank and you will come to the main leisure and cultural spot of nowadays Moscow – the  Gorky Park . It opened in 1928. In 2011, Gorky Park underwent a major restructuring and now has a fresh, vibrant appearance. The park’s recently upgraded design makes it one of the most interesting places to spend your leisure time. About 20,000 visitors visit the 109-hectare park each day. The park features bike rental stations, a comfortable business area with Wi-Fi, an outdoor movie theatre and a greenhouse where you can buy fresh greens such as basil and lettuce, numerous open-air cafes, yoga classes, film festivals in the summer cinema and classical music concerts. To contemplate the sky and the stars, you can go to the observatory and look through the telescope while listening to fascinating stories from astronomers. You can enjoy many sports in the park such as volleyball, handball, football or a peaceful jog around the beautiful surroundings If you go further by the riverbank you will reach Neskuchniy Sad , a wonderful place in the Moscow center, one of Moscow’s oldest parks, highly renovated for the past few years. Once an area filled with the summer palaces of Moscow’s wealthiest nobles, it is now a charming slice of wildlife with many activities and places of rest.

5. THE METRO

-> Read our main article about The Moscow Metro

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The Moscow Metro has its own unforgettable charm. It was opened in 1935 and became one of the USSR’s most extravagant architectural projects. That is why most of the central underground stations look like a museum. Every station has its own mood, different decorations and fascinating story. Take a journey in Moscow underground to get an unforgettable impression of the city.

6. THE NOVODEVICHY CONVENT

The Novodevichy Convent , built in the 16th and 17th centuries in the so-called Moscow Baroque style, was part of a chain of monastic ensembles that were integrated into the defence system of the city. The convent was directly associated with the political, cultural and religious history of Russia, and closely linked to the Moscow Kremlin. It was used by women of the Tsar’s family and the aristocracy. Members of the Tsar’s family and entourage were also buried in its cemetery. The convent provides an example of the highest accomplishments of Russian architecture with rich interiors and an important collection of paintings and artefacts. The convent was closed in 1917, and in 1926, it became a branch of the State Historical Museum. The museum`s collection now consist of about 12,000 items, including old Russian paintings, fabrics from the 16th—20th centuries, items from precious metals and stones, liturgical items, and vestments, made by the best artists, jewelers and embroiderers. The necropolis is one of the convent`s special attractions. The Novodevichy cemetery is divided into «new» and «old» sections. The old cemetery lies within the convent’s walls, and since the early 18th century it was the burial place for eminent and rich people, above all, the tsar’s family. In the 19th century, many prominent Russians were laid to rest here. The new cemetery was had been used from 1898 to 1904. During the Soviet era, the Novodevichy cemetery was second in prestige only to the Kremlin wall necropolis.

7. ZOO AND PLANETARIUM

The Moscow Zoo is one of the oldest zoos in Europe. Its first name has been Zoological Park and it was opened in 1864. Through 140 years of its history, during times of peace, war, revolution the Zoo was open. Nowadays it is located right in the middle of the big city. The main entrance to the zoo, built in 1997, stands opposite Krasnopresnenskaya metro station. It looks like a fairytale castle with towers and a waterfall. This enter leads to the old part of the zoo, where the highlights include the big cats, a neat underground viewing space below the penguin pool, a dolphinarium, as well as the sea lion enclosure that lets you watch them swim from below. A pedestrian bridge takes you across the street to the New Territory, the most interesting parts of which are probably the primate house and fun children’s zoo. Near the second enter to the Zoo at the Garden ring The Moscow Planetarium is located. It was first opened on November 5, 1929. After a global reconstruction, it was reopened in 2011. Now it is a multifunctional complex that combines scientific and educational resources: the interactive museum «Lunarium», the Museum of Urania, the Big Star Hall and the Sky Park, family recreation center that is focused on different age groups. The Moscow Planetarium is one of the biggest planetariums in the world.

9. THE VDNKH AND MUSEUM OF COSMONAUTICS

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The VDNKh – the Exhibition of National Economic Achievements – and it remains a fascinating monument to Russia’s transitional period, a mixture of faded Soviet pomp and unregulated capitalism. Its story began in 1939 as the All-Union Agricultural Exhibition, a monumental paean to the achievements of collectivization. Nowadays the VDNKh is a bizarre juxtaposition: part agricultural fair, part trade expo, part shopping center and part street market, with amusements as diverse as paint-balling and camel rides. The park itself is an intriguing example of 20th century landscaping. The VDNKh buildings, still preposterously magnificent are wonderful example of Soviet architecture. The VDNKh is truly unique, and worth visiting, especially as there is much more to be seen nearby, including the wonderful Cosmonautics Museum . It was opened in 1981, to the 20th anniversary of Yuri Gagarin space flight. The idea of creating this museum belongs to famous Russian scientist S.P. Korolev, one of the major figures in rocketry and space ship building of the XX century. Nowadays a large exposition demonstrates a full-size rocket and space technology. You can try interactive exhibits, such as the one, identical to the Cosmonaut Training Center simulator, virtual international space station and more.

10. KOLOMENSKOE MUSEUM-RESERVE

A unique historic place – Kolomenskoe – is situated in the picturesque surrounding over the Moscow River banks. These lands are full of legends. Archeological discoveries state that the first settlements appeared here in the 8th century. It is an ancient and uniquely formed place. Today this is an exceptional complex of cultural monuments of a great historical value. The chief attraction of the park is undoubtedly the stone Church of the Ascension of the Lord . It was constructed in 1529-1532 by order of Tsar Vasily III to commemorate the birth of his son and heir, Ivan the Terrible. However, there is a lot more to see in the park: the pretty Church of the Icon of Our Lady of Kazan – with its bright azure domes and plenty of gold. Further into the park there is a charming Church of the Beheading of St John the Baptist , built by Ivan the Terrible to mark his coronation. If you visit this place, you can fully enjoy nature, picturesque views over the Moskva River and learn about Russian medieval architecture. Moreover, many cultural events are held here.

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Travel Itinerary For One Week in Moscow: The Best of Moscow!

I just got back from one week in Moscow. And, as you might have already guessed, it was a mind-boggling experience. It was not my first trip to the Russian capital. But I hardly ever got enough time to explore this sprawling city. Visiting places for business rarely leaves enough time for sightseeing. I think that if you’ve got one week in Russia, you can also consider splitting your time between its largest cities (i.e. Saint Petersburg ) to get the most out of your trip. Seven days will let you see the majority of the main sights and go beyond just scratching the surface. In this post, I’m going to share with you my idea of the perfect travel itinerary for one week in Moscow.

Moscow is perhaps both the business and cultural hub of Russia. There is a lot more to see here than just the Kremlin and Saint Basil’s Cathedral. Centuries-old churches with onion-shaped domes dotted around the city are in stark contrast with newly completed impressive skyscrapers of Moscow City dominating the skyline. I spent a lot of time thinking about my Moscow itinerary before I left. And this city lived up to all of my expectations.

Travel Itinerary For One Week in Moscow

Day 1 – red square and the kremlin.

Metro Station: Okhotny Ryad on Red Line.

No trip to Moscow would be complete without seeing its main attraction. The Red Square is just a stone’s throw away from several metro stations. It is home to some of the most impressive architectural masterpieces in the city. The first thing you’ll probably notice after entering it and passing vendors selling weird fur hats is the fairytale-like looking Saint Basil’s Cathedral. It was built to commemorate one of the major victories of Ivan the Terrible. I once spent 20 minutes gazing at it, trying to find the perfect angle to snap it. It was easier said than done because of the hordes of locals and tourists.

As you continue strolling around Red Square, there’s no way you can miss Gum. It was widely known as the main department store during the Soviet Era. Now this large (yet historic) shopping mall is filled with expensive boutiques, pricey eateries, etc. During my trip to Moscow, I was on a tight budget. So I only took a retro-style stroll in Gum to get a rare glimpse of a place where Soviet leaders used to grocery shop and buy their stuff. In case you want some modern shopping experience, head to the Okhotny Ryad Shopping Center with stores like New Yorker, Zara, and Adidas.

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To continue this Moscow itinerary, next you may want to go inside the Kremlin walls. This is the center of Russian political power and the president’s official residence. If you’re planning to pay Kremlin a visit do your best to visit Ivan the Great Bell Tower as well. Go there as early as possible to avoid crowds and get an incredible bird’s-eye view. There are a couple of museums that are available during designated visiting hours. Make sure to book your ticket online and avoid lines.

Day 2 – Cathedral of Christ the Saviour, the Tretyakov Gallery, and the Arbat Street

Metro Station: Kropotkinskaya on Red Line

As soon as you start creating a Moscow itinerary for your second day, you’ll discover that there are plenty of metro stations that are much closer to certain sites. Depending on your route, take a closer look at the metro map to pick the closest.

The white marble walls of Christ the Saviour Cathedral are awe-inspiring. As you approach this tallest Orthodox Christian church, you may notice the bronze sculptures, magnificent arches, and cupolas that were created to commemorate Russia’s victory against Napoleon.

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Unfortunately, the current Cathedral is a replica, since original was blown to bits in 1931 by the Soviet government. The new cathedral basically follows the original design, but they have added some new elements such as marble high reliefs.

Home to some precious collection of artworks, in Tretyakov Gallery you can find more than 150,000 of works spanning centuries of artistic endeavor. Originally a privately owned gallery, it now has become one of the largest museums in Russia. The Gallery is often considered essential to visit. But I have encountered a lot of locals who have never been there.

Famous for its souvenirs, musicians, and theaters, Arbat street is among the few in Moscow that were turned into pedestrian zones. Arbat street is usually very busy with tourists and locals alike. My local friend once called it the oldest street in Moscow dating back to 1493. It is a kilometer long walking street filled with fancy gift shops, small cozy restaurants, lots of cute cafes, and street artists. It is closed to any vehicular traffic, so you can easily stroll it with kids.

Day 3 – Moscow River Boat Ride, Poklonnaya Hill Victory Park, the Moscow City

Metro Station: Kievskaya and Park Pobedy on Dark Blue Line / Vystavochnaya on Light Blue Line

Voyaging along the Moscow River is definitely one of the best ways to catch a glimpse of the city and see the attractions from a bit different perspective. Depending on your Moscow itinerary, travel budget and the time of the year, there are various types of boats available. In the summer there is no shortage of boats, and you’ll be spoiled for choice.

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If you find yourself in Moscow during the winter months, I’d recommend going with Radisson boat cruise. These are often more expensive (yet comfy). They offer refreshments like tea, coffee, hot chocolate, and, of course, alcoholic drinks. Prices may vary but mostly depend on your food and drink selection. Find their main pier near the opulent Ukraine hotel . The hotel is one of the “Seven Sisters”, so if you’re into the charm of Stalinist architecture don’t miss a chance to stay there.

The area near Poklonnaya Hill has the closest relation to the country’s recent past. The memorial complex was completed in the mid-1990s to commemorate the Victory and WW2 casualties. Also known as the Great Patriotic War Museum, activities here include indoor attractions while the grounds around host an open-air museum with old tanks and other vehicles used on the battlefield.

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The hallmark of the memorial complex and the first thing you see as you exit metro is the statue of Nike mounted to its column. This is a very impressive Obelisk with a statue of Saint George slaying the dragon at its base.

Maybe not as impressive as Shanghai’s Oriental Pearl Tower , the skyscrapers of the Moscow City (otherwise known as Moscow International Business Center) are so drastically different from dull Soviet architecture. With 239 meters and 60 floors, the Empire Tower is the seventh highest building in the business district.

The observation deck occupies 56 floor from where you have some panoramic views of the city. I loved the view in the direction of Moscow State University and Luzhniki stadium as well to the other side with residential quarters. The entrance fee is pricey, but if you’re want to get a bird’s eye view, the skyscraper is one of the best places for doing just that.

Day 4 – VDNKh, Worker and Collective Farm Woman Monument, The Ostankino TV Tower

Metro Station: VDNKh on Orange Line

VDNKh is one of my favorite attractions in Moscow. The weird abbreviation actually stands for Russian vystavka dostizheniy narodnogo khozyaystva (Exhibition of Achievements of the National Economy). With more than 200 buildings and 30 pavilions on the grounds, VDNKh serves as an open-air museum. You can easily spend a full day here since the park occupies a very large area.

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First, there are pavilions that used to showcase different cultures the USSR was made of. Additionally, there is a number of shopping pavilions, as well as Moskvarium (an Oceanarium) that features a variety of marine species. VDNKh is a popular venue for events and fairs. There is always something going on, so I’d recommend checking their website if you want to see some particular exhibition.

A stone’s throw away from VDNKh there is a very distinctive 25-meters high monument. Originally built in 1937 for the world fair in Paris, the hulking figures of men and women holding a hammer and a sickle represent the Soviet idea of united workers and farmers. It doesn’t take much time to see the monument, but visiting it gives some idea of the Soviet Union’s grandiose aspirations.

I have a thing for tall buildings. So to continue my travel itinerary for one week in Moscow I decided to climb the fourth highest TV tower in the world. This iconic 540m tower is a fixture of the skyline. You can see it virtually from everywhere in Moscow, and this is where you can get the best panoramic views (yep, even better than Empire skyscraper).

Parts of the floor are made of tempered glass, so it can be quite scary to exit the elevator. But trust me, as you start observing buildings and cars below, you won’t want to leave. There is only a limited number of tickets per day, so you may want to book online. Insider tip: the first tour is cheaper, you can save up to $10 if go there early.

Day 5 – A Tour To Moscow Manor Houses

Metro Station: Kolomenskoye, Tsaritsyno on Dark Green Line / Kuskovo on Purple Line

I love visiting the manor houses and palaces in Moscow. These opulent buildings were generally built to house Russian aristocratic families and monarchs. Houses tend to be rather grand affairs with impressive architecture. And, depending on the whims of the owners, some form of a landscaped garden.

During the early part of the 20th century though, many of Russia’s aristocratic families (including the family of the last emperor) ended up being killed or moving abroad . Their manor houses were nationalized. Some time later (after the fall of the USSR) these were open to the public. It means that today a great many of Moscow’s finest manor houses and palaces are open for touring.

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There are 20 manor houses scattered throughout the city and more than 25 in the area around. But not all of them easily accessible and exploring them often takes a lot of time. I’d recommend focusing on three most popular estates in Moscow that are some 30-minute metro ride away from Kremlin.

Sandwiched between the Moscow River and the Andropov Avenue, Kolomenskoye is a UNESCO site that became a public park in the 1920’s. Once a former royal estate, now it is one of the most tranquil parks in the city with gorgeous views. The Ascension Church, The White Column, and the grounds are a truly grand place to visit.

You could easily spend a full day here, exploring a traditional Russian village (that is, in fact, a market), picnicking by the river, enjoying the Eastern Orthodox church architecture, hiking the grounds as well as and wandering the park and gardens with wildflower meadows, apple orchards, and birch and maple groves. The estate museum showcases Russian nature at its finest year-round.

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If my travel itinerary for one week in Moscow was a family tree, Tsaritsyno Park would probably be the crazy uncle that no-one talks about. It’s a large park in the south of the city of mind-boggling proportions, unbelievable in so many ways, and yet most travelers have never heard of it.

The palace was supposed to be a summer home for Empress Catherine the Great. But since the construction didn’t meet with her approval the palace was abandoned. Since the early 1990’s the palace, the pond, and the grounds have been undergoing renovations. The entire complex is now looking brighter and more elaborately decorated than at possibly any other time during its history. Like most parks in Moscow, you can visit Tsaritsyno free of charge, but there is a small fee if you want to visit the palace.

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Last, but by no means least on my Moscow itinerary is Kuskovo Park . This is definitely an off-the-beaten-path place. While it is not easily accessible, you will be rewarded with a lack of crowds. This 18th-century summer country house of the Sheremetev family was one of the first summer country estates of the Russian nobility. And when you visit you’ll quickly realize why locals love this park.

Like many other estates, Kuskovo has just been renovated. So there are lovely French formal garden, a grotto, and the Dutch house to explore. Make sure to plan your itinerary well because the estate is some way from a metro station.

Day 6 – Explore the Golden Ring

Creating the Moscow itinerary may keep you busy for days with the seemingly endless amount of things to do. Visiting the so-called Golden Ring is like stepping back in time. Golden Ring is a “theme route” devised by promotion-minded journalist and writer Yuri Bychkov.

Having started in Moscow the route will take you through a number of historical cities. It now includes Suzdal, Vladimir, Kostroma, Yaroslavl and Sergiev Posad. All these awe-inspiring towns have their own smaller kremlins and feature dramatic churches with onion-shaped domes, tranquil residential areas, and other architectural landmarks.

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I only visited two out of eight cities included on the route. It is a no-brainer that Sergiev Posad is the nearest and the easiest city to see on a day trip from Moscow. That being said, you can explore its main attractions in just one day. Located some 70 km north-east of the Russian capital, this tiny and overlooked town is home to Trinity Lavra of St. Sergius, UNESCO Site.

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Sergiev Posad is often described as being at the heart of Russian spiritual life. So it is uncommon to see the crowds of Russian pilgrims showing a deep reverence for their religion. If you’re traveling independently and using public transport, you can reach Sergiev Posad by bus (departs from VDNKh) or by suburban commuter train from Yaroslavskaya Railway Station (Bahnhof). It takes about one and a half hours to reach the town.

Trinity Lavra of St. Sergius is a great place to get a glimpse of filling and warming Russian lunch, specifically at the “ Gostevaya Izba ” restaurant. Try the duck breast, hearty potato and vegetables, and the awesome Napoleon cake.

Day 7 – Gorky Park, Izmailovo Kremlin, Patriarch’s Ponds

Metro Station: Park Kultury or Oktyabrskaya on Circle Line / Partizanskaya on Dark Blue Line / Pushkinskaya on Dark Green Line

Gorky Park is in the heart of Moscow. It offers many different types of outdoor activities, such as dancing, cycling, skateboarding, walking, jogging, and anything else you can do in a park. Named after Maxim Gorky, this sprawling and lovely park is where locals go on a picnic, relax and enjoy free yoga classes. It’s a popular place to bike around, and there is a Muzeon Art Park not far from here. A dynamic location with a younger vibe. There is also a pier, so you can take a cruise along the river too.

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The Kremlin in Izmailovo is by no means like the one you can find near the Red Square. Originally built for decorative purposes, it now features the Vernissage flea market and a number of frequent fairs, exhibitions, and conferences. Every weekend, there’s a giant flea market in Izmailovo, where dozens of stalls sell Soviet propaganda crap, Russian nesting dolls, vinyl records, jewelry and just about any object you can imagine. Go early in the morning if you want to beat the crowds.

All the Bulgakov’s fans should pay a visit to Patriarch’s Ponds (yup, that is plural). With a lovely small city park and the only one (!) pond in the middle, the location is where the opening scene of Bulgakov’s novel Master and Margarita was set. The novel is centered around a visit by Devil to the atheistic Soviet Union is considered by many critics to be one of the best novels of the 20th century. I spent great two hours strolling the nearby streets and having lunch in the hipster cafe.

Conclusion and Recommendations

To conclude, Moscow is a safe city to visit. I have never had a problem with getting around and most locals are really friendly once they know you’re a foreigner. Moscow has undergone some serious reconstruction over the last few years. So you can expect some places to be completely different. I hope my one week Moscow itinerary was helpful! If you have less time, say 4 days or 5 days, I would cut out day 6 and day 7. You could save the Golden Ring for a separate trip entirely as there’s lots to see!

What are your thoughts on this one week Moscow itinerary? Are you excited about your first time in the city? Let me know in the comments below!

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24 comments.

Ann Snook-Moreau

Moscow looks so beautiful and historic! Thanks for including public transit information for those of us who don’t like to rent cars.

MindTheTravel

Yup, that is me 🙂 Rarely rent + stick to the metro = Full wallet!

Mariella Blago

Looks like you had loads of fun! Well done. Also great value post for travel lovers.

Thanks, Mariella!

I have always wanted to go to Russia, especially Moscow. These sights look absolutely beautiful to see and there is so much history there!

Agree! Moscow is a thousand-year-old city and there is definitely something for everyone.

Tara Pittman

Those are amazing buildings. Looks like a place that would be amazing to visit.

Adriana Lopez

Never been to Moscow or Russia but my family has. Many great spots and a lot of culture. Your itinerary sounds fantastic and covers a lot despite it is only a short period of time.

What was their favourite thing about Russia?

Gladys Parker

I know very little about Moscow or Russia for the\at matter. I do know I would have to see the Red Square and all of its exquisite architectural masterpieces. Also the CATHEDRAL OF CHRIST THE SAVIOUR. Thanks for shedding some light on visiting Moscow.

Thanks for swinging by! The Red Square is a great starting point, but there way too many places and things to discover aside from it!

Ruthy @ Percolate Kitchen

You are making me so jealous!! I’ve always wanted to see Russia.

Moscow is in my bucket list, I don’t know when I can visit there, your post is really useful. As a culture rich place we need to spend at least week.

DANA GUTKOWSKI

Looks like you had a great trip! Thanks for all the great info! I’ve never been in to Russia, but this post makes me wanna go now!

Wow this is amazing! Moscow is on my bucket list – such an amazing place to visit I can imagine! I can’t wait to go there one day!

The building on the second picture looks familiar. I keep seeing that on TV.

Reesa Lewandowski

What beautiful moments! I always wish I had the personality to travel more like this!

Perfect itinerary for spending a week in Moscow! So many places to visit and it looks like you had a wonderful time. I would love to climb that tower. The views I am sure must have been amazing!

I was lucky enough to see the skyline of Moscow from this TV Tower and it is definitely mind-blowing.

Chelsea Pearl

Moscow is definitely up there on my travel bucket list. So much history and iconic architecture!

Thumbs up! 🙂

Blair Villanueva

OMG I dream to visit Moscow someday! Hope the visa processing would be okay (and become more affordable) so I could pursue my dream trip!

Yup, visa processing is the major downside! Agree! Time and the money consuming process…

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