During pregnancy, inadequate sleep is a common complain made by women, mostly, due to the result of anxiety and stress, hormonal fluctuations, and physical discomfort. As your pregnancy progresses, you may find it more difficult to find a comfortable position, or you may have to get up several times during the night to empty your increasingly cramped bladder.

Causes of inadequate sleep:

• Frequent trips to the bathroom- In early pregnancy and late pregnancy when the bladder is compressed by the baby. Especially during your first trimester, when the sleep-inducing hormone progesterone starts surging through your body, and pressure on your bladder from your growing uterus sends you scurrying to the bathroom countless times every night.
• Heartburn- Usually occurs in the second trimester and is another cause for sleep disturbance. The uterus pushes up against your organs causing pressure on the stomach. At times, stomach acid will back-flow into the esophagus causing heartburn.
• Fetal Movement- Once the baby starts to kick and move about (usually around the 5th or 6th month) you may be awakened by a particularly feisty fetus.
• Physical Discomfort- The bigger you get, the more difficult the task of finding a comfortable sleeping position. Your breasts may be sore in early pregnancy too.
• Emotional Worry- Many women feel such anxiety about their child that they lay awake in the wee hours of the morning thinking of all the things that could possibly happen. This is no time to focus on the bad, but the perfect opportunity to practice breathing and relaxation techniques you will need for birth.
• Shortness of Breath- Shortness of breath may occur late in pregnancy before the baby has dropped into the pelvis. The uterus and baby are pushing upward into the rib cage making breathing in sitting and lying positions difficult. Again, try lying on your side or propping up your shoulders with pillows.

Tips for a better Sleep:

Check out these tips to get a better and more comfortable night’s sleep, and the critical rest your body and mind need during this time.

• Drink plenty of fluids during the day, but cut down before bedtime to minimize frequent nighttime urination.
• Try lying in a semi upright position. Check with your doctor before taking antacids.
• To prevent heartburn, don’t recline until 1-2 hours after a meal. If heartburn is a problem, sleep with your head elevated on pillows. Also, avoid spicy, acidic (such as tomato products), or fried foods as they may worsen symptoms. Try a glass of milk or a change in sleeping position.
• Try positioning pillows behind your back and between your knees while lying on your side. Also available in some stores are the body pillow and the pregnancy wedge pillow.
• Exercise regularly for optimum health, and to improve circulation. Avoid exercising late in the day-exercise releases adrenaline into your body which can keep you awake at night.
• Stress and anxiety are key culprits in preventing a good night’s sleep. Remember that worrying won’t help you, but talking about your problems will. Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.
• If you’re not getting enough rest at night, take a nap to help reduce fatigue. Find a quiet spot, and relax even if only for a half-hour nap.
• Support your body. Use a special pregnancy body pillow or a regular pillow to support your body. For comfort, try sleeping on your side with one pillow under your knee and another under your belly.
• Completely eliminate caffeine and alcohol to prevent insomnia. If nausea is a problem for you, try eating frequent bland snacks (like crackers) throughout the day. Keeping your stomach slightly full helps keep nausea at bay. Eat a well-balanced diet. Not only is this crucial for you and your baby’s health, but getting the necessary nutrients will help keep you feeling satisfied and less prone to major nighttime “snack attacks” that may contribute to restlessness and insomnia when you go to sleep.

See your doctor for advice if insomnia persists. Now more than ever it’s important to get the rest you need!

What’s the best sleep position during pregnancy?

Lying on your left side is actually good for you and your baby: It improves the flow of blood and nutrients to the placenta and it helps your kidneys efficiently eliminate waste products and fluids from your body. That, in turn, reduces swelling in your ankles, feet, and hands. If you train yourself to sleep on your left side early on, you’ll have an easier time falling asleep when your belly is bulging later.

During the second half of pregnancy, avoid sleeping on your back, a position that puts the full weight of your uterus on your spine, back muscles, intestines, and the inferior vena cava. Back-sleeping can also put you at risk for backaches and hemorrhoids, inefficient digestion, and impaired breathing and circulation. Lying on your back in the second and third trimester can also cause changes in blood pressure. For some women, it can cause a drop in blood pressure that can make them feel dizzy; for others, it can cause an unwanted increase in blood pressure.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

As told to Nicole Audrey Spector

I grew up in a home plagued by chronic illness. My mother had lupus, and I was her caregiver, starting at the age of 10. My grandmother had severe rheumatoid arthritis (I now believe it was tied to lupus that was never diagnosed). I provided care to her, too, since my mom was often too sick to get around, and Medicare only provided so much help — until they provided basically nothing.

I did all the cooking and meal prep. I knew what to feed my mother, who lived with kidney damage, versus what to feed my grandmother, who lived with heart damage. I organized and doled out their medications. I learned to always keep the door unlocked. That way if a medic had to come in, they wouldn’t cause damage to the house by breaking a window or busting down the door.

I grew up fast. I had to, as everyone’s go-to person. I started driving at 14, sitting on books to make me taller. At 16, I had my first child — one of three.

Being forced to become a grown-up while still a kid was really tough, but it helped shape me into a strong, self-aware advocate not only for the health of my loved ones, but also for the health of myself.

Lupus can run in families, so I wanted to be proactive in case I had it. Starting in my 20s, I requested a full rheumatic blood panel at every physical exam — just as a precaution. My doctors declined my repeated requests. One even told me, “You’re fine. Don’t manifest something.”

Being dismissed by doctors became a disturbing trend. When I came down with shingles, I was told it was allergies and given allergy medication that helped for a couple weeks — until my lymph nodes swelled up. Then I had back spasms and was given X-rays that provided no clues as to what was happening in me. My fingers became blotchy. They bent and crossed. I felt like I had the flu all the time.

My health issues persisted for five years. It was like a game of Whack-a-Mole. One thing would pop up, followed by another and another.

Finally, when I was 30 — after five years of battling mystery symptoms — an orthopedic doctor connected the dots. “You sound like my sister,” he said. “She has lupus.” This doctor took me seriously. It was such a relief to have someone validate me and not make me feel like I was crazy for suspecting I had lupus.

It so happened that I had just — at long last — been tested for lupus by my primary care provider (PCP), but I had not gotten the results yet. The orthopedist called the PCP who told him that the results had come in and, in fact, I did have lupus. Then and there, I was referred to a rheumatologist.

After the doctor’s visit and the reveal that I had lupus, I sat in my car crying. I cried mostly out of relief. Finally, I had answers. And I felt empowered. “Try me,” I said in my mind, talking to this horrible disease inside me. “I’m going to beat this.”

I worked hard with my rheumatologist and underwent a few different types of treatments to help manage the symptoms of lupus — a chronic disease that has no cure. These treatments, including pills and infusions, would, at best, help one symptom, but often create another.

2024

Throughout many years and many attempts at getting better, I remained optimistic, always — but my health worsened. Eventually, I was diagnosed with endometriosis, a disease that can be associated with lupus. I also had a stroke (lupus can make you high-risk for strokes). I was diagnosed with chronic kidney disease. I underwent stem cell therapy for kidney failure, and eventually had a kidney transplant.

Today, I am in lupus remission, which is great, of course, but I have — no exaggeration — 15 other illnesses that are active. My body has been severely beaten down by all these serious conditions. My lung capacity is at 42%.

Throughout this challenging journey of trying to get well, I learned so much about lupus that I went into health advocacy work. I am on 10 different boards and work passionately with people living with lupus, aiming to help get them educated about the disease, their rights and what is available to them. I also aim to provide inspiration by sharing my own story and perseverance.

I’m happy with my life and I maintain the attitude of “Not why me. Try me.” I will never go down as a victim of lupus in this battle. I will always show up and fight back. And though there are things that I can’t do because of my health, there’s so much that I can do in spite of it. I can travel. And I travel my heart out, visiting all the places my grandmother and mother, both gone now, never got to see.

I wish none of us had to go through the many nightmares that lupus creates. But I also strongly believe that I wouldn’t be who I am today without my lupus journey. I want others living with lupus to not hide from this disease, terrible as it is, but instead to see it as an opportunity to become the person they were meant to be.

“You were a caterpillar before,” I say. “Now you will become a butterfly. But it’s up to you to become one. So, how will you do that?”

Have your own Real Women, Real Stories you want to share? Let us know.

Our Real Women, Real Stories are the authentic experiences of real-life women. The views, opinions and experiences shared in these stories are not endorsed by HealthyWomen and do not necessarily reflect the official policy or position of HealthyWomen.

In today’s hustle-heavy world, sleep is often the first thing we sacrifice and the last thing we fix. But what if you could transform your nights—and your days—with one simple formula?

Enter the 10-3-2-1-0 sleep rule—a science-backed strategy that optimizes your evening routine so your body and brain can do what they do best: rest, recover, and reboot.

The 10-3-2-1-0 Sleep Rule

Created by fitness expert Craig Ballantyne, this rule helps structure your day to improve the quality of your sleep and how you feel the next morning. Here’s how it works:

10 Hours Before Bed: Say Goodbye to Caffeine

Your cup of coffee may feel like an afternoon savior, but caffeine can linger in your system long after the buzz fades. It blocks adenosine, a chemical that promotes sleepiness, making it harder for you to wind down at night.

Pro tip: Switch to herbal tea or decaf after lunch.

3 Hours Before Bed: No More Food or Alcohol

Late-night snacks and happy hour may be tempting, but both can sabotage your sleep. Eating too close to bedtime can cause indigestion, while alcohol messes with your REM sleep.

Instead: Finish dinner early and opt for water or a calming drink like chamomile tea.

2 Hours Before Bed: Power Down Work Mode

Responding to emails, prepping for a presentation, or tackling your to-do list stimulates your brain and keeps stress hormones high. That mental overload doesn’t just keep you awake—it affects your sleep quality.

Try this: Light journaling, reading fiction, or stretching can help signal your brain that it’s time to shift gears.

1 Hour Before Bed: Unplug from Screens

Blue light emitted from screens suppresses melatonin—the hormone that tells your body it’s time to sleep. Plus, endless scrolling or late-night Netflix binges stimulate your mind.

Solution: Use this hour for screen-free activities—read a book, take a warm bath, or meditate.

0: The Number of Times You Hit Snooze

Snoozing might feel good in the moment, but it disrupts your sleep cycles and leaves you groggier. Training yourself to get up with the first alarm reinforces a consistent sleep rhythm.

Hack it: Place your alarm across the room. And go to bed at the same time every night—even on weekends.

How It Works

The 10-3-2-1-0 rule is more than a catchy sequence—it’s about respecting your body’s natural rhythm. By gradually stepping away from stimulants, stressors, and screens, you give your brain and body a fighting chance to recover, recharge, and perform at their best.

Good sleep isn’t just about how many hours you log—it’s about how well you prepare for it. The 10-3-2-1-0 rule is a powerful strategy to help you reclaim your nights and supercharge your days.

Start tonight. Your future self will thank you.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

You may not hear about endometrial cancer often, but it’s the most common gynecological cancer affecting women and people assigned female at birth (AFAB) in the United States. This type of uterine cancer, which is cancer of the uterine lining, causes symptoms in early stages — the most common of which is vaginal bleeding. Because it has symptoms, endometrial cancer is often found early, when it’s easier to treat.

While early-stage endometrial cancer is highly curable, health disparities do exist. Uterine cancer deaths are increasing for everyone, but even more so for Black women. In fact, Black women are not only more likely to get endometrial cancer, but they’re also more likely to die from it.

Read: Why Are Black Women More Likely to Die From Endometrial Cancer? >>

Learn more about endometrial cancer, who’s at risk and what treatment options are available.

This educational resource was created with support from Karyopharm.

Medically reviewed by Mary Jane Minkin, M.D., FACOG, NCMP

April 13-19, 2025, is STI Awareness Week.

Misinformation is a lot like an STI — you may pass it on to someone else and not even know it.

Myths and assumptions about sexually transmitted infections (STIs) have been around forever. Before the internet, you probably heard something questionable about STIs from your best friend, who heard it from a cousin, who knew someone who said you can’t get an STI the first time you have sex.

While it’s true that you can find reputable, fact-based information online about STIs, it’s not always easy to tell fact from fiction, or whether a viral post about toilet seats is true (more on that later).

In an effort to spread the word — not misinformation — here’s the truth behind 7 of the most common myths about STIs.

Read: 6 STIs You Need to Know About >>

1. “You can’t get STIs from oral sex.”

(Purses lips.) You can get STIs from oral sex. Oral sex is sexual activity just like vaginal and anal sex.

The good news is that dental dams (a piece of plastic that goes over the vagina or anus) and condoms can help reduce the risk for STIs during oral sex.

2. “Douching after sex protects you from STIs.”

This is a hard no. Douching after sex can’t protect you from STIs. In fact, douching may increase the risk for STIs because it removes good bacteria along with bad bacteria in the vagina, which makes you more vulnerable to infection.

As a rule, douching messes with the natural balance of your vagina and isn’t recommended for anyone — ever.

3. “You can get chlamydia from a bench at the gym.”

You’ve probably heard this gem on social media, but it’s highly unlikely for anyone to get chlamydia from a bench at the gym or anywhere (unless maybe you’re getting busy with your trainer on that bench.) For one, chlamydia is a bacterial infection and the organisms can’t live outside the body for long — especially on hard surfaces like a bench. And chlamydia affects mucosal surfaces — the inner lining of the vagina, rectum and mouth — through sex. So, it would be extremely difficult for the organism to get where it needs to go without sexual activity.

4. “You can get an STI from a public toilet seat.”

Getting an STI from a toilet seat is also very, very unlikely. This is because STIs are passed from person to person during sex or through intimate skin-to-skin contact. Even if a STI was hanging out on a toilet seat, the odds that it survived long enough and somehow made it into your body is slim to none.

5. “You can’t get an STI if you’re pregnant.”

You can get an STI if you’re pregnant. And some STIs such as syphilis, HIV, chlamydia, gonorrhea, hepatitis B and genital herpes can be passed on to the baby during pregnancy or childbirth.

This is why it’s important to get screened for STIs before getting pregnant or early in pregnancy to treat or manage any infections.

Read: FAQs About HIV and Pregnancy >>

6. “Two condoms are better than one to protect against STIs.”

Double the condoms are not double the fun. When you layer one condom over the other, the materials rub together and that actually makes them weaker and more likely to break or tear.

7. “STIs only happen to young people.”

Anyone who has sex — regardless of age — is at risk for STIs. In fact, the rates of diagnosis have been on the rise for people ages 35 and older. You can reduce the risk for STIs by using a condom and/or dental dam every time you have sex. It’s also a good idea for you and your partner to get tested before you do the horizontal mambo.

Dorien Motten is a Belgian – Georgian gymnast. She is born in Bilzen, Belgium. In July 2018 she graduated from Ghent University as a veterinarian and is affiliated with JEM Genk and Topsportcentrum Gent.

From 2009 to 2016, she was a member of the Belgian gymnastics team, with which she participated in the 2014 European Championships in Sofia and the 2015 World Championships in Glasgow. She also became national champion in the German Bundesliga seven times. She also won gold on the vault at the WOGA Classic in Texas in 2020 that was held at the Dr. Pepper Arena in Frisco, Texas from 31st January to 2nd February.

Since December 2022, she has had dual Belgian-Georgian nationality. The intention was to participate with the Georgian delegation in the 2023 European Championship in Antalya. However, she had to withdraw due to an injury to the ligaments of her right elbow. She has been German team champion MTV Stuttgart.

Women Fitness President Ms. Namita Nayyar catches up with Dorien Motten an exceptionally talented Belgian – Georgian gymnast, winner of gold medal on the vault at the 2020 WOGA Classic in Texas, here she talks about her fitness routine, her diet, and her success story.

Namita Nayyar:

You were born in Bilzen, Belgium. Where did you have your early education? Your mother put you into gymnastics classes at an early age. You in July 2018 graduated from Ghent University as a veterinarian. You from 2009 to 2016 were a member of the Belgian gymnastics team, with which you participated in the 2014 European Championships in Sofia and the 2015 World Championships in Glasgow. This later propelled your career to the height where for you became the leading Belgian – Georgian gymnast. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?

Dorien Motten:

I started gymnastics officially when I was 4 years old in the local club of Bilzen where we lived. My mom who had been a gymnast herself was coaching the high level group and took me with her to training sessions already as a baby. I basically grew up in the gym. I was first coached by Karin; she was as former Belgian national team member and competed at European and world Championships for Belgium. I was not an easy kid but she was great with me. When I was around 10 years old I moved on to the high level group and was coached by my mom. It was both a blessing and a challenge to be coached by my mom as a teenager. I was very stubborn and sometimes we would still argue about stuff that happened in training at the dinner table in the evening. But now looking back I must say she did such a good job with me.

I ended up in the Belgian national team, which was my biggest dream. Here in Belgium we have a ‘central system’ which means every gymnast on the team has to train in the national training center in Ghent. I had to leave my home, my mom, my family and friends to go live and train in Ghent. What was my biggest dream turned into one of my biggest nightmares. I was a very positive person, always laughing when I would fall or make a mistake and then I would get back up to try again. That changed after more than a year in the national team. The coaching style was based on fear and terror. They isolated us from our family and made it very clear that they had our dreams in their hands.

It was horrible years I spend there and now looking back I don’t know how I survived that. I do know there is one thing I would always say to myself to keep going: ‘I will not let them take my dreams, if I quit they win so I’m not quitting’. In 2016 I finally decided it was enough, even though I was in the Olympic preselection. It was just not worth that much suffering. Gymnastics is a tough sport and I really like that but there is a difference between tough coaching and abuse. Unlike most of my teammates that quit and never wanted to see a gym from the inside again, I decided to go back to my home club. I started training with my mom again, just for fun.

My mom gave me the love for gymnastics back and we were an awesome team together. We started competing several different leagues around Europe which slowly gave me my confidence back. I started to reach my highest level and after the University Games, where I placed in the around and vault finals, we decided to try again for a spot on the national team. On our terms. The coaches I left in 2016 were still in charge and it was immediately clear they would not give me any chance to compete for Belgium. I still kept trying for over 3 years but they would always have explanation why I did not make the team. It was difficult to work so hard, really deserving a spot on that team but never getting what I deserved. Nevertheless I was not giving up.

After several years of being a successful team with my mother as my coach fate struck. My mom passed away very unexpectedly. This was the biggest setback I experienced in my life and it was a hard struggle to make it back to the competition floor on my own. I knew immediately that I wasn’t done with gymnastics. I needed to go back into the gym and work hard to accomplish our goals, the ones we set together. With the support of my family, closest friends and a big part of the gymnastics community I made it back. I will always be grateful for that.

In January 2023 I started a new chapter in my gymnastics career, competing for a new country, Georgia. I was very determined to reach the goals I had set for myself together with my new team. Starting with the world cup series that would lead up to the European Championships. There I would try to qualify for world Championships and this would be the path towards the Olympic Games. Sadly, I had a setback again. The day before leaving for my first world cup I dislocated my elbow. I needed surgery and at least 6 months of rehabilitation. Luckily one of the best elbow surgeons in the world worked in the hospital close to my hometown and I had the surgery there.

It was a long road to full recovery of my elbow. Because of my elbow I was not able to get to my full potential and qualify for the Olympics this year. That was really hard for me. The weeks before I dislocated my elbow I finally felt good again, I was finally where I wanted to be after all I had been through. It was not meant to be this year but I am sure there is a plan for me and I’m going to have faith that I will get there in the end. I’m starting the new Olympic cycle with a positive mindset!

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar President of womenfitness.net and should not be reproduced, copied, or hosted in part or full anywhere without express permission.

All Written Content Copyright © 2025 Women Fitness

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

By Christina Flach

Whether you’re a mom, a founder, or just living a full life (hi, all of the above), under-eye darkness can show up when your energy doesn’t. I’ve had my fair share of early call times, sleepless nights, and nonstop schedules—but I’ve learned how to fake eight hours of sleep in just a few easy steps. These are my go-to tricks for brightening the under-eye area quickly and effectively, including a few budget-friendly options I always keep in my back pocket.

Step 1: Chill It Down:

Cold therapy reduces puffiness fast. You don’t need anything fancy – keep two metal spoons in the fridge or try a reusable gel eye mask. For travel or events, I love the Peter Thomas Roth Cucumber De-Tox Eye Patches, but an affordable dupe is the COSRX Advanced Snail Hydrogel Eye Patch – hydrating, smoothing, and under $20 for 60 eye patch pairs.

Pro Tip: Celebrity makeup artists often keep mini jade rollers or chilled spoons in their kits to massage the under-eye area right before concealer. It helps de-puff and boosts circulation.

Step 2: Hydrate the Area:

Hydration is key to preventing creasing and helping makeup lay beautifully. I love OLEHENRIKSEN Banana Bright+ Eye Crème, but for a more budget-friendly option, try CeraVe Eye Repair Cream. It’s gentle, effective, and approved by dermatologists for sensitive skin.

Pro Tip: Don’t rub—gently tap your eye cream in with your ring finger to avoid tugging delicate skin.

Step 3: Correct Before You Conceal:

Color correction is one of the best-kept secrets in makeup artistry. Bobbi Brown Under Eye Corrector is a classic, but Pixi Correction Concentrate in “Brightening Peach” is a fantastic affordable alternative that blends easily and neutralizes blue tones instantly.

Pro Tip: If you don’t have a corrector, mix a peachy cream blush with your concealer— it’s not textbook, but it works in a pinch!

Step 4: Light Coverage, Big Impact:

You want brightening, not baking. Dior Backstage Flash Perfector Concealer and Rare Beauty Liquid Touch Concealer are beautiful, but if you’re looking for something under $15, try Maybelline Instant Age Rewind Concealer. It’s iconic for a reason—great coverage, blends like a dream, and never cakes.

Pro Tip: Use a damp sponge and start at the inner corner only—then gently blend outward. Less is always more under the eyes.

Step 5: Add Light, Not Texture:

Skip heavy powders and reach for a brightening pen or a lightweight highlighter. YSL Touche Éclat is the gold standard, but L’Oréal Magic Lumi Highlighter is a great drugstore version that mimics that lit-from-within glow.

Pro Tip: Tap a tiny bit of highlighter above the cheekbone and into the outer under-eye for a natural lift.

Final Tip from Christina:

Great makeup starts with great skin, and that begins before anything goes on your face. One of my favorite morning rituals is a simple, homemade celery juice. It’s rich in water and packed with vitamins C, A, and K — all of which help reduce inflammation, support collagen production, and brighten the skin. It’s a beauty essential I’ve sworn by for years, especially when I want that lit-from-within glow all day long.

My go-to celery juice recipe:

• 1 bunch of fresh organic celery, washed and chopped
• Optional: ½ green apple or a squeeze of lemon for a touch of flavor
• Juice and drink immediately on an empty stomach for maximum skin benefits Hydrated, radiant skin is always the best canvas for makeup — and this is a glow boost that starts from the inside out.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

How do you decipher which yoga class or teacher is right for you? Unsure what to make of all the different class styles and types? If you want to practice yoga but don’t know where to start, then keep reading because I’ll cover what to look for when choosing a yoga class and teacher, as well as all the mistakes to avoid so that you can get started on your yoga journey confidently.

If you’ve tried yoga and didn’t like it, you likely haven’t found a class type that meets your needs. Yoga has many class styles, so discovering which one you will enjoy ensures you have consistent practice. Here’s a list of the most common styles of yoga:

#1- Iyengar or Hatha Yoga – Founded by B.K.S Iyengar, this style of hatha yoga uses static holds in yoga poses with the use of props to support the body and without linking one pose to the next.

#2- Ashtanga – Founded by Pattabhi Jois, Ashtanga yoga teaches a series of six set sequences of postures that are performed in a specific order. This rigorous practice is designed to build strength, flexibility, and endurance.

#3- Vinyasa or Flow Yoga – Vinyasa is a Sanskrit word that means to place specially. This style links postures with the breath in seamless transitions between yoga poses.

#4- Power Yoga- Modeled after Ashtanga yoga and developed in the 1990s out of gym culture, this is a rigorous practice that focuses on strength building and concentration.

#5- Hot or Bikram- Developed by Bikram Choudhury, this style of yoga uses a set sequence of 26 yoga poses in a hot room.

#6- Kundalini- An energetic practice designed to awaken the kundalini energy within.

#7- Restorative yoga- developed by Judith Lasiter, this style is a passive practice to restore the central nervous system and calm the mind. Supine yoga poses are held for as long as 10 minutes with the use of props to support the body.

#8- Yin Yoga- Created by Paulie Zink in the late 1970s, the purpose of this most recent style of yoga is to stretch the myofascial network and put tension in the joints to release the fascia. Specific poses are held for 3-5 minutes and are mostly on the floor in a seat, or lying down.

There are also many variations within each style and many niche class types, for example, beginner, chair, prenatal, gentle, Arial, and more!

Now that you know what the main styles of yoga are, it’s time to do your research! Look up local or online yoga studios and read through the websites. You’ll get a great sense of the studio ethos. Go to the class schedule and read the class descriptions to pick up keywords to help you identify which style of yoga they teach. Then read through each teacher’s bios to see if the language they use to describe their classes resonates with you. You’ll also want to look for the teacher’s years of experience, training credentials, and approach to teaching yoga.

If you are brand new to yoga, I’d highly recommend going to a beginner class or series so that you can learn the basics of yoga and the alignment of foundational yoga classes.

Next, choose a class and go! This can often be the most intimidating step, but remember that everyone in the studio had their own first-day experience, so you’re not alone! Go up to the teacher and introduce yourself, let them know you’re new, and share with them any injuries you might have.

Green flags to look for in the yoga teacher:

• Use of inclusive language
• Gives alignment cues
• Can teach to a variety of levels
• Exemplifies qualities of a yoga teacher such as compassion, kindness, and patience

Watch out for these Red Flags from a yoga teacher

• Only focuses on physical poses without respect for the deeper teachings of yoga
• Is dogmatic in their approach, ie, my way is the right way and the only way
• Overly corrects you or ignores you
• Chastises you for bad studio etiquette in front of people

The most important thing to remember when choosing a class is that if you take a class and don’t like it, ask yourself why, then use that answer to help you in your search for the right fit. With so many yoga styles and unique teachers, there’s a yoga class just right for you!

About the author”

Cathy Madeo is a yoga expert and founder of Cathy Madeo Yoga, a global online yoga school educating and empowering thousands of yoga students and teachers worldwide with her online courses and yoga teacher training.

You can learn more at www.cathymadeoyoga.com and follow her on Instagram @cathymadeoyoga

All Photo Credits:
-Sarah Sido
-Álvaro Miranda
-Irving Martinez

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

As told to Erica Rimlinger

April 13-19, 2025, is STI Awareness Week.

When I first saw the lesion, I knew it looked familiar. After working in HIV and sexually transmitted infection (STI) prevention, I’d seen enough pictures to recognize herpes. When the first signs of a sore appeared, I was confused and thought: “That can’t be right.” So, I followed the advice I’d often given clients: I used a hand-held mirror to get a closer look. The lesion in the mirror was definitely, without a shadow of a doubt, a textbook picture of a herpes lesion. I couldn’t believe it.

I immediately called my gynecologist. By the time I saw her, my outbreak had exploded to the herpes version of a worst-case scenario. Nerve pain spontaneously shot from my lower back to the tips of my toes. The outbreak triggered pelvic inflammatory disease, and the swelling made urinating painful and difficult. I didn’t leave my home for days.

To my surprise, my gynecologist minimized my situation, telling me, “Maybe it’s not herpes.” I assured her she didn’t have to downplay my concerns. I spoke to people all the time about STIs. I was the person who gave out condoms and lube at correctional facilities and rehab centers. I was the person who showed slides of STI symptoms. I’d seen herpes. I knew herpes. And now, I appeared to be getting formally acquainted with herpes.

After taking a gasp-inducing swab of a lesion, my doctor told me I’d have to wait several days to get test results. Because I was in so much pain, she started treatment immediately, giving me an antiviral. The following week, her office called. Having worked as an STI clinic employee who gave people their test results, I knew that call script. If the result was positive, I wouldn’t be given my results over the phone. I’d be asked to return to the office to discuss them in person with my doctor.

While I was not surprised to learn I’d be making a return visit to the doctor, I was surprised at my doctor’s nonchalant attitude toward the diagnosis. I’d just learned I had an incurable STI that would impact my health and relationships for the rest of my life, and my doctor kept telling me, “Don’t worry! You can still have children.” If she’d asked, she’d have known I never planned on having children, but I did plan on continuing to have relationships. She didn’t ask about my sexual history or give me information on how to disclose my diagnosis to past and future partners. “Don’t worry about it,” she said. “It will clear up.” She gave me refills on the outbreak-prevention medicine and left me alone with a raw, burning shame.

I felt like a professional fraud. How am I supposed to prevent STIs in the community if I can’t prevent them in myself? Through my fog of shame and self-blame, I didn’t give myself the grace and empathy I gave my clients. And I could have taken some solace from the statistics surrounding STIs. The fact is condom use prevents STIs just 95% of the time when used perfectly. The only 100% guarantee against STIs is abstinence.

Even though condoms significantly reduce contact, they don’t cover every part of the body involved in sex. Also, you don’t have to be experiencing an active outbreak to give someone herpes, and if you never experience an outbreak, you might never know you have it. Even STI testing doesn’t regularly include herpes screening.

I’d just become one of the nearly 1 out 5 people who has been diagnosed with herpes, and while I’d never look down on a client, I had never considered how much they might be looking down on themselves.

The professional shame was joined by a sense of personal shame and dread as I prepared to call my former sexual partners. I was at a time in my life when I was dating regularly, so I didn’t know how or when I contracted herpes.

I called my most recent relationship partner first. He was someone I still considered a close friend. As I dialed, I worried I’d be a huge disappointment to him. What if he no longer wanted to be friends? What if he was disgusted with me, or angry?

I’m glad I called him first. I exhaled fully when he reacted with support and kindness. He made me feel like there was nothing broken or dirty or wrong with me. His reaction was exactly what I needed to work up the nerve to continue calling former partners. Wishing I had a strategy or a script, I muddled through the remaining calls. Some went well: Others did not.

I couldn’t bring myself to reopen the apps and date for several months after my diagnosis. Finally, I overcame my fear, and decided I would share my diagnosis after we’d moved off the app to texting, but before we’d gone on an in-person date. My first in-person date after my diagnosis told me he was fine with my herpes when I disclosed it over text but asked me, in all seriousness, if he could catch herpes when our fully clothed legs accidentally touched under the table at the restaurant. It was our last date.

Amanda in Vancouver with her partner, Keith in 2024 (Photo/Kayla Beiler Photography)

That experience, while strange and disappointing, triggered an important shift in my perspective. This is my diagnosis and I have the knowledge, so my new dating rule was this: I would not allow anyone to make me feel less-than. My diagnosis was part of my life, but it wasn’t me. For the first time, I felt I was taking control of the narrative.

Nearly four years after my diagnosis, during a work meeting, as we discussed the need to find more STI patient advocates to share their stories, I wondered if I should come out as a patient myself. I went to my boss’s office after the meeting and said, “I’ll share my story.” I was a little nervous about sharing my diagnosis, especially since, earlier that day, I’d allowed myself to be outed as queer when I won an award for queer women. (I hadn’t been hiding my sexual orientation or even my STI diagnosis: I just hadn’t discussed these topics at work before.) My boss agreed to let me tell my story, and with my published blog, I felt I had fully taken ownership of my diagnosis.

When I was first diagnosed with herpes, I felt personally and professionally defeated. I asked myself how I would find love, and if I even was worth loving. That mindset is so far from the truth of my life now. I have an amazing partner, and we’ve created a great life together. I won’t minimize my herpes diagnosis: It’s significant and it can be devastating. Even with medication, outbreaks can happen. But I hope everyone with this diagnosis knows it won’t prevent you from getting what you want in life — and it won’t prevent you from loving and being loved.

Written by Amanda Dennison, as told to Erica Rimlinger

April 13-19, 2025, is STI Awareness Week.

When I first saw the lesion, I knew it looked familiar. After working in HIV and sexually transmitted infection (STI) prevention, I’d seen enough pictures to recognize herpes. When the first signs of a sore appeared, I was confused and thought: “That can’t be right.” So, I followed the advice I’d often given clients: I used a hand-held mirror to get a closer look. The lesion in the mirror was definitely, without a shadow of a doubt, a textbook picture of a herpes lesion. I couldn’t believe it.

I immediately called my gynecologist. By the time I saw her, my outbreak had exploded to the herpes version of a worst-case scenario. Nerve pain spontaneously shot from my lower back to the tips of my toes. The outbreak triggered pelvic inflammatory disease, and the swelling made urinating painful and difficult. I didn’t leave my home for days.

To my surprise, my gynecologist minimized my situation, telling me, “Maybe it’s not herpes.” I assured her she didn’t have to downplay my concerns. I spoke to people all the time about STIs. I was the person who gave out condoms and lube at correctional facilities and rehab centers. I was the person who showed slides of STI symptoms. I’d seen herpes. I knew herpes. And now, I appeared to be getting formally acquainted with herpes.

After taking a gasp-inducing swab of a lesion, my doctor told me I’d have to wait several days to get test results. Because I was in so much pain, she started treatment immediately, giving me an antiviral. The following week, her office called. Having worked as an STI clinic employee who gave people their test results, I knew that call script. If the result was positive, I wouldn’t be given my results over the phone. I’d be asked to return to the office to discuss them in person with my doctor.

While I was not surprised to learn I’d be making a return visit to the doctor, I was surprised at my doctor’s nonchalant attitude toward the diagnosis. I’d just learned I had an incurable STI that would impact my health and relationships for the rest of my life, and my doctor kept telling me, “Don’t worry! You can still have children.” If she’d asked, she’d have known I never planned on having children, but I did plan on continuing to have relationships. She didn’t ask about my sexual history or give me information on how to disclose my diagnosis to past and future partners. “Don’t worry about it,” she said. “It will clear up.” She gave me refills on the outbreak-prevention medicine and left me alone with a raw, burning shame.

I felt like a professional fraud. How am I supposed to prevent STIs in the community if I can’t prevent them in myself? Through my fog of shame and self-blame, I didn’t give myself the grace and empathy I gave my clients. And I could have taken some solace from the statistics surrounding STIs. The fact is condom use prevents STIs just 95% of the time when used perfectly. The only 100% guarantee against STIs is abstinence.

Even though condoms significantly reduce contact, they don’t cover every part of the body involved in sex. Also, you don’t have to be experiencing an active outbreak to give someone herpes, and if you never experience an outbreak, you might never know you have it. Even STI testing doesn’t regularly include herpes screening.

I’d just become one of the nearly 1 out 5 people who has been diagnosed with herpes, and while I’d never look down on a client, I had never considered how much they might be looking down on themselves.

The professional shame was joined by a sense of personal shame and dread as I prepared to call my former sexual partners. I was at a time in my life when I was dating regularly, so I didn’t know how or when I contracted herpes.

I called my most recent relationship partner first. He was someone I still considered a close friend. As I dialed, I worried I’d be a huge disappointment to him. What if he no longer wanted to be friends? What if he was disgusted with me, or angry?

I’m glad I called him first. I exhaled fully when he reacted with support and kindness. He made me feel like there was nothing broken or dirty or wrong with me. His reaction was exactly what I needed to work up the nerve to continue calling former partners. Wishing I had a strategy or a script, I muddled through the remaining calls. Some went well: Others did not.

I couldn’t bring myself to reopen the apps and date for several months after my diagnosis. Finally, I overcame my fear, and decided I would share my diagnosis after we’d moved off the app to texting, but before we’d gone on an in-person date. My first in-person date after my diagnosis told me he was fine with my herpes when I disclosed it over text but asked me, in all seriousness, if he could catch herpes when our fully clothed legs accidentally touched under the table at the restaurant. It was our last date.

Amanda in Vancouver with her partner, Keith in 2024 (Photo/Kayla Beiler Photography)

That experience, while strange and disappointing, triggered an important shift in my perspective. This is my diagnosis and I have the knowledge, so my new dating rule was this: I would not allow anyone to make me feel less-than. My diagnosis was part of my life, but it wasn’t me. For the first time, I felt I was taking control of the narrative.

Nearly four years after my diagnosis, during a work meeting, as we discussed the need to find more STI patient advocates to share their stories, I wondered if I should come out as a patient myself. I went to my boss’s office after the meeting and said, “I’ll share my story.” I was a little nervous about sharing my diagnosis, especially since, earlier that day, I’d allowed myself to be outed as queer when I won an award for queer women. (I hadn’t been hiding my sexual orientation or even my STI diagnosis: I just hadn’t discussed these topics at work before.) My boss agreed to let me tell my story, and with my published blog, I felt I had fully taken ownership of my diagnosis.

When I was first diagnosed with herpes, I felt personally and professionally defeated. I asked myself how I would find love, and if I even was worth loving. That mindset is so far from the truth of my life now. I have an amazing partner, and we’ve created a great life together. I won’t minimize my herpes diagnosis: It’s significant and it can be devastating. Even with medication, outbreaks can happen. But I hope everyone with this diagnosis knows it won’t prevent you from getting what you want in life — and it won’t prevent you from loving and being loved.