Practicing Yoga for Physical Strength

By Rachel Holmes

Yoga is a combination of physical, spiritual and mental disciplines that originated in ancient India. It is designed to both strengthen the body physically and mentally. There are many different types of yoga, and they all have a specific purpose. Hatha yoga is a slow paced physical practice that focuses on strengthening the body as well as the breath. Vinyasa yoga is a flowing physical and breath based practice that is very physical or very therapeutic (slow flow) with synchronized ujjayi pranayama and asana movements. 

Iyengar yoga concentrates on realigning the spine and the chakras, it’s another Hatha based practice. Bikram yoga, also known as hot yoga is practiced in a 105 degree Fahrenheit room in order to cleanse the body of toxins and loosen up the muscles. Ashtanga and power yoga can be fast paced and require the ability to transition quickly from one position to the next. These practices are the most physically demanding yoga practices. Yoga has been shown to have numerous health benefits, both mentally and physically.

Ashtanga Vinyasa is an asana based yoga practice that stresses daily Vinyasa flow practice, ujjayi breathing, which is breathing from the core, and the practice of uddiyana bandha. The benefit of Ashtanga yoga is that it can be practiced at any pace so those looking for a vigorous workout can go for a long routine, filled with complex poses and quick transitions, whereas someone looking for a more meditative practice can go through the motions slowly, with smooth transitions, concentrating on the breathing. The benefits of Ashtanga include increased flexibility and increased overall strength. 

Power yoga is a modern practice focused on high intensity physical work outs with fast paced transitions and complicated positions. Power yoga is not for the novice practitioner. Following in the footsteps of Ashtanga, power yoga includes the Vinyasa flow practice, ujjayi breathing and many similar poses. The difference between Ashtanga and power yoga is that power yoga is meant to be more of a work out or exercise class than a traditional practice, focusing on strength building and increased flexibility. Power yoga is great for those looking to increase their flexibility, decrease chronic pain and improve their physical health.

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Spring Ayurvedic Detox Diet for the Vata Dosha

By: Virginia Iversen, M.Ed  

Ayurveda is a beautifully designed health care modality that arose approximately 5000 years ago in Northern India. The intricate healing system of Ayurveda is known as the sister companion to Yoga. When followed consistently, it optimizes the overall health and well-being of a Yoga practitioner through a combination of nutritional advice, lifestyle guidelines, herbs, and detoxification practices. Ayurveda practices can also address specific health problems through its comprehensive techniques of cleansing and rebalancing the body. 

                                                           

Vata dosha individuals are often very thin, delicate and light. They are great multi-taskers and quite easily move from one activity to the next. The Vata dosha is ruled by the air element. When a Vata individual is out of sorts, he or she may feel a high degree of anxiety and insecurity. By cleansing and balancing the body through a springtime detox diet, a Vata individual will feel lighter, clearer and more able to accomplish many tasks with ease and energy. 

Like all Ayurvedic detox diets, the Vata spring detox diet removes substances from the body that produce toxic buildup in the tissues and organs, known in this healing system as “ama.” Ama slows down the flow of energy throughout the pranic and physical bodies, causing an unsettled and anxious feeling in a Vata individual. Foods to avoid during a spring detox diet that increase ama are refined grains, meat, refined sugar and other processed foods, including food products that are frozen or canned. 

Life-enhancing and energizing foods that are recommended for a Vata dosha individual during a springtime cleansing diet are soups, whole grains, vegetables, sweet fruits and spices. It is best to eat foods that are warm, easily digested and light during a springtime detox diet. The inclusion of Ming bean soup, cilantro and fennel into a Vata springtime detox diet is highly recommended by most Ayurvedic doctors. 

Additionally, drinking a special Vata tea throughout the day made out of ajwain, fennel and cumin seeds, is advised. To make this tea, add ½ teaspoon of each seed into 2 quarts of boiling water and let the seeds steep in a covered pot on very low heat for twenty minutes. After the tea has steeped, strain out the seeds and store the tea in an appropriate container so that you can drink it throughout the course of your day, particularly within thirty minutes of finishing a meal. Drinking a new batch of tea everyday will help to support your digestion and the cleansing process of the Vata springtime detox diet. 

© Copyright – Virginia Iversen / Aura Wellness Center – Publications Division

To see find out more about yoga or see our selection of online yoga instructor certification programs, please use the yoga resources on the right side of this page.

To see our selection of Yoga teacher training courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here too see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources

The YOGA MIND: 

52 Essential Principles of Yoga Philosophy to Deepen your Practice 

by Rina Jakubowicz.

RESTORATIVE YOGA FOR LIFE: 

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Benefits of Slow Flow Yoga

By Gopi Rao, CYT 500

Yoga teaches its practitioners how to reflect their inner calm onto the outside world. Unfortunately, as of late, many yoga studios have allowed the outside world to affect their practice. The culture and practice of yoga has existed for centuries as a method of achieving balance and harmony with one's body. However, in many studios around the world, yoga is being twisted into a way to sculpt abs and burn fat. While those are benefits of yoga, they are merely side effects, and were not originally what a guru or student aimed to accomplish.

Fast, aerobic yoga in a hot room has its place, but slow flow yoga forms the core of yogic methodology and teaches vital concepts that a student might miss if he or she only participates in classes designed around burning calories. Slow flow yoga is also safer and easier for children and the elderly, and develops the mindfulness and meaningfulness of breath that is so crucial for new students.

Yoga is one of the safest forms of exercise in the world. However, just as with any other exercise, performing poses improperly can lead to injury. Slow flow yoga will allow students to focus on proper form and can decrease the chance of harm. Older students can also do it. Many seniors desperately need the heart, lung, and muscle development that yoga can bestow and fortify, and slow flowing yoga sequences allow them an avenue to gain those benefits.

Many new pupils will have difficulty with the deep and coordinated breathing that is so crucial to proper yoga. Fast yoga meant to flatten stomachs is a great way for improper breathing methods to become ingrained in new students. It encourages quick and unstable breathing. Conversely, slow flow yoga will keep the trainee's breath in their body and will allow them to experience the harmony of breath, body, and mind.

Without this unity, yoga becomes just another form of exercise. With slow flow yoga, students learn and teachers reconnect with what makes yoga such a healthful, stable, and singular practice.

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Online Yoga Teacher Courses in a Tough Economy

By Faye Martins

The technological revolution of the twenty-first century has brought about profound changes to every aspect of our day to day lives, and education has not been spared. Online yoga teacher courses vary widely in their formality, accreditation and cost, but one thing is certain: They can be a huge help in these tough economic times. Online courses can provide convenience, individualized pacing and often a reduced cost that is simply unparalleled by any brick and mortar options. Even the less obvious benefits do have an economic effect. A complete lack of commute and the ability to take yoga courses on your own schedule, making it much easier to work, are a huge boon.

There are many different kinds of online courses that can meet different individual needs. At the barest level, there are lectures posted with no other component. These are sometimes free and are excellent for personal enrichment or as an introduction to a topic, but they provide no accreditation of any kind. They are also likely not ideal to learn a skill in-depth, as there are no practice exercises or measures for progress. Inspired by the open-source movement, some big name universities, such as MIT, do release course materials in addition to lectures. At this stage, these are still largely in this category. As exciting as this development may be, these materials often don’t contain the tools for learning with the reward of a credential, and they certainly don’t provide accreditation.

There are courses available that feature no formal accreditation from recognized academic institutions, but nonetheless do provide a certificate of completion. These are sometimes free and contain many practice exercises and opportunities to expand the teaching concepts. These are great for learning marketable skills, though the completion of the course itself is not guaranteed to be marketable.

Another type of online course is a natural evolution of Yoga correspondence learning. These typically do cost money, though at a reduced rate, and are accredited by official Yoga institutions. They are offered by yoga schools that deal only online and by brick and mortar schools who are expanding their reach. These courses provide all the advantages of any other yoga course with a real resume building credential at a reduced cost and can fit into your schedule.

Online yoga teacher training expands our opportunities exponentially by providing the flexibility that so many of us need by lowering costs and also by leveraging the power of the Internet.

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Teaching Yoga by Example: Diligence

By: Virginia Iversen, M.Ed.

The word “diligence” is often used to mean persistent hard work that is focused on accomplishing a specific goal. An example of diligence is the persistent effort required to build a house or master a new skill, such as playing the piano. According to several online dictionaries, diligence is defined as the consistent effort to accomplish one’s goals, through the persistent application of one’s physical or mental abilities and skills. Another slightly different definition of diligence is the application of painstaking effort and attention to detail in pursuing one’s chosen goals or pursuits. 

This definition of diligence is very close to the term, “skillful means.” According to some teachings, it is important to fine-tune one’s skills and aptitudes, in order to accomplish specific goals and endeavors in an efficient and successful manner. Inherent in this definition of diligence is the antithesis of negligence or carelessness. To pursue your goals or dreams in a haphazard, sloppy or negligent manner is the exact opposite of diligence! 

As a Yoga instructor, negligence or sloppiness in your teaching would not serve either you or your students very well. Interestingly, the Latin word for diligence is “diligo.” Diligo essentially means to work or act with love. When I came across this translation of diligo, a light bulb went off in my mind. Of course, if love underlies all that we do, we are much more likely to pursue our goals with careful attention, patience and perseverance. All of the qualities that we associate with the term diligence are both tempered and nurtured by a loving intention. 

Additionally, by continually honing your teaching skills, you will continue to learn and grow in your own personal practice, as well as in your abilities as a Yoga teacher. With dedication, time and experience, your ability to guide your students through a full Yoga practice will become second nature to you. In terms of teaching classes that are challenging, safe and uplifting, instructing your students with love will quite naturally lead you to guiding your students through a comprehensive Yoga practice in a loving, kind, focused, and skillful way. 

If you are a newly certified Yoga teacher, remember that it takes time to fine-tune your teaching methods and to learn how to fluidly modify postures for each one of your students, when necessary. Remember to show yourself the same level of love, kindness and patience that you give to your students.  If you approach your growth and development as a Yoga teacher in diligent way, with an underlying focus on serving your students with love and skill, your students will be positively impacted by the care and attention that you take when you are teaching a class. 

On the other hand, imagine for a moment the unease you would create in your students if you arrive a few minutes late to teach a class, and then proceed to guide your students through a Yoga practice in a distracted and haphazard fashion! Alternately, the positive impact that you can have on your students by embodying the inner virtuous states, which are recommended by spiritual teachers from many different traditions, is an often-overlooked aspect of teaching Yoga. When you approach teaching a Yoga class with dedication, love and a keen eye to detail, your students will quite naturally begin to approach their own practice with the same level of diligent effort.

By continually fostering a diligent attitude during your classes, your assiduous pursuit of excellence will naturally rub off on your students. By maintaining keen attention to detail, while continually striving to teach your Yoga classes in a skillful and loving manner, you will teach your students how to pursue their own chosen goals in a diligent manner outside the context of a Yoga class. This is one of the many ways that you as a teacher, and the practice of Yoga itself, can help to transform a student’s life, both on and off the mat. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she specializes in writing customized articles that are 100% unique. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

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