Yoga Poses for Meditation

By Faye Martins

To enter deeply into a state of meditation a calm, focused mind and a relaxed body are eminently helpful. The practice of Yoga helps to both quiet the mind and prepare the body for extended period of meditation. Classically, Yogis and Yoginis in India practiced a diversity of physical postures and pranayama exercises prior to engaging in meditation. Both the physical Yoga asanas and breathing exercises help to prepare a Yoga practitioner to sit for moderate to long periods of meditation. 

In our Western society, many of us sit for extended periods of time in a chair or in our cars as we run errands and commute back and forth to work. In addition, we may not engage in enough exercise during the week to keep our muscles and ligaments toned and limber. If the hips, lower back, shoulders, neck and heart areas are constricted by muscular tension, it will be much more difficult to sit comfortably during meditation. This discomfort may also lead to mental agitation, anxiety, frustration and even anger. 

Practicing Yoga asanas that promote suppleness through the entire body, especially in the hips, lower back and shoulders, will help to prepare both the body and mind for a wonderfully restorative meditation session. Both active and restorative Yoga asanas are helpful for limbering up the entire body. Active Yoga asanas will also help to enhance the flow of prana throughout the entire body, thereby deepening our experience of meditation. Sitting Spinal Twist is a very soothing and effective Yoga asana for opening up the side torso, shoulder and neck areas. 

Seated Spinal Twist

Sit on your Yoga mat in Easy Seat. If your hips are tight, you may wish to place a folded blanket under your sit bones for added comfort and support. Take three complete Yogic breaths. With each inhale, raise your arms over your head and press your palms together in prayer position. With each exhale, bring your arms back down to your sides. After you have completed three Yogic breaths, with your next inhale, rotate your upper body to the right and place your left palm on your right knee. Place your right hand directly behind your sacral area, palm flat on the mat, approximately one to one and a half feet behind you. 

With your next exhale, apply gentle pressure to your right knee with your left palm and lean back on your right hand until your feel a nice stretch throughout your left side torso, left shoulder and neck. Slightly expand and contract in the pose with the pulsation of each breath. You may wish to lean further back on your right hand for a more intense stretch. Hold for three to five complete breaths. With your next inhale, release the pose and come back into Easy Seat. Repeat on the left hand side. 

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Yoga Breathing Techniques for Depression

By Faye Martins

Yoga has been shown to combat depression in many ways. Yoga combines exercise, breathing techniques and mindfulness. All of these have been shown to help significantly reduce the symptoms of depression and improve the quality of life for depression sufferers.


Exercise is an excellent treatment for depression. Not only is it scientifically shown to help treat depression better than antidepressant drugs in all but the most extreme cases, it helps kick off an upward spiral of better and better health. Yoga is a very physical practice; it engages the whole of a person, mind and body. All yoga is physical exercise on some level, but different styles offer vastly different levels of difficulty. An appropriate level of difficulty can be selected for every fitness level, providing the boost of dopamine needed for the depression-fighting kick.
Many studies have demonstrated deep breathing, specifically with yogic breathing techniques, has a profound impact on depression. There are many theories for why this works, but the most important thing is that we know it does. One such theory is that deep breathing oxygenates the blood more effectively and that that improves mood. Other theories and practices are more esoteric. In particular, Surya Bedhi Pranayama, or Right Nostril Breathing, is thought to help with depression.

Surya Bedhi Pranayama is a practice from Kundalini Yoga. In Kundalini Yoga, three channels govern the flow of energy through the chakras: Ida, Pingala and Shusumna. Making its home on the right side is Pingala. Its characteristics are said to be masculine. It is the master of energy and fire and thought to provide more for those suffering from a lack of those things, which may manifest as depression. Therefore, in Kundalini Yoga, those suffering from depression should activate that channel. Surya Bedhi Pranayama is prescribed to do just that.
To perform Surya Bedhi Pranayama, sit up straight and in a comfortable position. Traditionally, this is done in lotus position, but it may be done in half-lotus, cross-legged or sitting in a chair. Fold your right middle and index finger down so only the thumb, ring finger and pinkie are up. Focus on your breath for five deep breaths as if beginning a mindfulness meditation, and then smoothly seal off your left nostril with your right ring and pinkie fingers. Take long, slow breaths. You can perform this as long as you feel comfortable, but it is recommended to start slowly and work up to fifteen minutes.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Yoga Poses for Combating Fatigue

By Faye Martins

The practice of Yoga, in and of itself, combats fatigue, stress and inertia. Both active Yoga asanas and restorative Yoga poses will help to combat fatigue. Additionally, there are pranayama exercises specifically designed to generate more heat and energy in the body. Gentle or challenging Vinyasa Yoga sequences that link the breath and movement together are very energizing and will help to dispel muscle aches, stress, tension and fatigue. Restorative Yoga asanas, especially if the poses are practiced in a supported fashion, will also alleviate fatigue. Supta Baddha Konasana or Reclining Goddess Pose is one of the most effective restorative Yoga poses for relieving tension, easing fatigue and calming the thought waves of the mind. 

                                                                       

Reclining Goddess Pose 

In order to practice this pose in a supported fashion you will need one to three blankets, depending on your level of flexibility. An aromatherapy eye bag also lends a nice sense of relaxation and introversion to this pose. Before beginning your practice of Reclining Goddess Pose, roll one blanket up into the shape of a burrito. By placing this blanket lengthwise underneath the bottom of your shoulder blades, you will expand your heart area and deepen your breathing while you are in the pose. If your groin muscles are tight, you may wish to fold the other two blankets and place them under your knees. 

When you are ready to practice this posture, sit on your Yoga mat in Goddess Pose with the soles of your feet touching and your legs forming a triangular shape. Arrange your “burrito-shaped” blanket on your Yoga mat behind you, so that the bottom of your shoulder blades will come to rest on the blanket when you lie down on your mat. If you are using the other two blankets to support your knees and groin muscles, place them under your knees. 

Take one full breath and with your next exhale, lie down on your mat and adjust your blankets if necessary. If you have an eye bag, place it over your eyes while you breathe slowly and fully. Hold the pose for several minutes. To come out of the pose, remove the eye bag and roll to your right side. Pause for a breath or two and then push yourself gently up to a comfortable seated position. Feel the expansion of your rib cage and the quietness of your mind.

© Copyright 2012 – Aura Wellness Center – Publications Division

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

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste! 

Teach Yoga Students to Manage Back Pain

By Faye Martins

When you teach yoga classes, how often do students ask about techniques to reduce back pain?  Study after study shows that yoga helps significantly with managing back pain in conjunction with medical treatment. Yoga strengthens and balances the body while it grants students more control of their minds. Each of these factors alone become huge benefits, when dealing with back pain, but together, they feel like a miracle. Participants of one study reported a decrease in pain,  functional disability, and depression. Sixty-eight percent of the participants of that study assigned to practice yoga also continued to practice the art after the study concluded. Even though chronic back pain can be one of the hardest common conditions to live with and treat, yoga can significantly improve the quality of life of back pain sufferers.

One form of yoga commonly practiced to deal with back pain is Restorative yoga; it has specifically been shown to improve mood as well as lessen the pain. Restorative is a therapeutic form of yoga. It strengthens muscles and brings the body into alignment. It is exercise, and like any exercise, it releases dopamine, which vastly improves the mood of the person exercising. This effect is so strong that exercise has been found in scientific studies to be a more effective treatment for depression than drugs in all but the most extreme cases. It is the ultimate mood-booster and promoter of well-being.

Restorative is a contemporary form of yoga specifically developed for therapeutic purposes and many studies have reported excellent results with its use. Viniyoga and Iyengar yoga, are also used to treat back pain, these methods place emphasis on proper technique and form in order to bring the body into alignment. By bringing the spine specifically into proper alignment, many symptoms of back pain can be relieved. Certain branches of chiropractic medicine and yoga also believe that bringing the spine into alignment can solve other health problems. According to these philosophies, because there are energy meridians or channels running along the spine, proper alignment allows for optimal flow — and therefore, ideal health — in all areas of life and the body.

Yoga’s strong emphasis on not just the body, but the mind, is also theorized to be a huge help in the treatment of back pain. By quieting and controlling the mind, many things are possible. First, relaxation is widely known to have an impact on pain. Anxiety causes tension, and tension causes pain. Secondly, a conscious control of the mind can help greatly in managing pain by directing attention elsewhere. The pain may still be there, but you don’t necessarily have to focus on it. Some have even claimed greater control of the mind has helped them consciously harness the placebo effect to help alleviate their pain.

Continuing education courses for yoga teachers have many directions to venture into.  When considering the direction of one’s yoga education, it might be worth considering your student’s needs.  When we encounter so many people with back pain, it might be prudent to learn more yoga techniques that can help them.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Teaching Yoga to Young Athletes

By Faye Martins

Yoga can be of great benefit to young athletes, particularly for its ability to connect mind and body. Athletes, especially those in high school and college, tend to use and often to abuse their bodies. They do not realize that their bodies are absorbing the entire trauma of sports and lifting and conditioning, yet yoga helps connect athletes to their bodies in a way, which enhances appreciation and relaxation. Yoga also increases flexibility, which aids in injury prevention, and improves static strength, which complements an athlete’s training routine. The deep stretching of muscles and joints an athlete will practice in a yoga session can also ease pain associated with physically challenging practices.

Five Tips for Teaching Yoga to Young Athletes

1. The first thing instructors must emphasize is that yoga is not a competition, but rather it is an opportunity to heal and strengthen the mind-body relationship. Athletes’ competitive nature might push them to try poses before they are ready to, so yoga teachers should encourage athletes to focus on pose and technique mastery before advancing.

2. Yoga instructors should also expect athletes to achieve correct form, where flexibility allows, faster than an average student. Athletes, especially those who are young, have a strong kinesthetic intelligence and so are naturally better balanced with better hand-eye control than non-athletes. Their relationship to sports has also prepared them for the need to practice good technique in order to receive maximum benefits of practice.

3. Flexibility, especially in knees and lower back, will be an issue in athletes. Teachers must be willing to adapt yoga poses and encourage students to continue pushing to touch toes despite tight hamstrings and inflexible hips.

4. Yoga teachers should also be prepared to teach deep breathing techniques, working with athletes closely until their breathing synchronizes with their movements. This can be a difficult process for the students, especially given the fact that they have been taught to breathe differently while lifting weights or doing activities related to their respective sports.

5. Relaxation will be a new experience for athletes, and it may be one they resist. Athletes are required to push their bodies until the end of practice or conditioning or strength training. It is very common for them to ignore the needs of their body once out of the gym or off the field. Their cool-down stretches might be minimal, especially if their pain is limited that day. Teachers will want to emphasize the necessity of relaxation poses to encourage in young athletes the balance and mind-body awareness that yoga offers.

© Copyright 2012 – Aura Wellness Center – Publications Division

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What Should a Yoga Teacher Know About Asana?

By Dr. Paul Jerard, E-RYT 500

Yoga teachers are certainly not expected to “know it all,” but students do anticipate a specific standard of knowledge and competence from an instructor. In order to be an effective teacher, you should possess a well-rounded body of knowledge, regarding Yoga’s history and roots, its benefits and cautions, and how to teach specific techniques. Most importantly, Yoga teachers should always have a source to consult when faced with unanswerable questions from students. As you gain experience teaching Yoga, and grow in your own practice, your knowledge base will also grow.

Lesson Plan – Sequence

When it comes to asanas, there are hundreds. Within those hundreds, there are many variations, depending on what type of Yoga you are teaching. If these numbers seem overwhelming, keep in mind that you do not have to know all of the asanas as a new Yoga teacher. However, instructors should know how to teach a core set of asanas. They should be able to put the poses together into a sequence, so students feel as if the class has a certain rhythm or theme.

When putting together a sequence, consider the starting point. Will the students be seated, lying on the floor, or standing? Ask yourself how you want the sequence to flow. Do you want it to start slow and easy, then move to more challenging poses, then end with more soothing, contemplative poses; or will the sequence revolve around a series of poses, such as a Sun Salutation? You can also group asanas by beginning with seated poses, moving to standing poses, and ending with floor poses.

Cueing

It is not enough for Yoga instructors to master the asanas. As a teacher, you should be able to demonstrate them to the students, while giving important verbal cues to look for within the body. For example, when teaching Warrior I pose (Virabhadrasana I), you must always remind the students to keep their front knee above the ankle, not the toes. 

You must remind them to keep their hips faced forward, and their shoulders down (not locked into hyper-extension). Each pose has its own set of cues that help students perfect the asana to the best of their ability, as well as avoid injuries or strains. Keep in mind that demonstrating an asana is for the students to develop a mental picture of the posture. It is not about a perfect Yoga teacher modeling a perfect pose.

Observation

Always put yourself in a position to see exactly what all of your students are doing. This entails walking around the room – at times, when it would be impossible to know if your students are practicing correctly, unless you get off your mat to observe them. Turn your mat to face your students and always remember it is their class. Our personal practice does not take place during student class time.

Modification

As a Yoga teacher, you must realize everyone’s body is different. We cannot put students into a mold. Learn and develop the best methods for using props. Get past the idea that props are for beginners. Props are therapeutic and help students develop the best possible alignment for their bodies.

Adjustment – Assisting

Get permission before you make a physical assist. Take a specialized Yoga teacher training course if you do not know the rules of alignment for different bodies. For example: When teaching Triangle (Trikonasana), it might be impossible to adjust every student into perfect alignment. Be gentle, patient, compassionate, and never force muscles or joints. Do not spend all of your time “over handling” students. The best student experience is the culture we want to create during class time.

Risks

There are always certain risks involved with each pose. It is the Yoga teacher’s job to inform his or her students of all potential risks involved with each pose. A competent Yoga instructor should know the health and injury history of each student, in order to provide specific students with cautions or adaptations for poses.

© Copyright 2012 – Aura Wellness Center – Publications Division

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

http://www.aurawellnesscenter.com/store/

If you are a yoga teacher, studio owner, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

Yoga for Heart Health

By Faye Martins

Very often, teachers are asked about Yoga for heart health.  Now, we have some medical and scientific research to reference.  According to the American Heart Association, diet and lifestyle are crucial to preventing heart disease, and Yoga shows promise in dealing with both. A way of life that is thousands of years old, while it incorporates body, mind and spirit; Yoga is far more than physical exercise, and western science is confirming what swamis knew long ago. The ancient healing art has the potential to fight disease, improve quality of life and save millions of dollars spent on health care each year.

Ten Ways Yoga Helps to Prevent and Manage Heart Disease

1. Lowers blood pressure

2. Eases palpitations and other symptoms

3. Facilitates recovery

4. Balances the metabolic system

5. Lowers risk factors

6. Improves breathing and increases circulation

7. Reduces anxiety and depression

8. Improves balance and reduces risks of falls

9. Strengthens immune system

10.Helps to maintain stamina and agility

Evidence that Yoga Helps Fight Heart Disease 

Researchers at the Center for Natural Medicine and Prevention in Iowa, in conjunction with the Medical College of Wisconsin, followed a randomly chosen sample of African American patients with heart disease for five to nine years. One group practiced meditation for 15 to 20 minutes a day in addition to taking medication for hypertension, and the other received only medication. Researchers found that the group who practiced meditation had half the chance of dying of strokes, heart attacks and other causes when compared to the group who took medication alone. The meditators also showed considerable reductions in stress levels and blood pressure. 

Likewise, Yoga helps to control heart rate variability (HRV), an indicator of the heart’s response to changes in the autonomic nervous system. Indian researchers examined the electrocardiograms of 42 healthy Yogis and 42 people who did not do Yoga. Participants ranged between 18 and 48 years old. Findings showed that Yoga practitioners not only had greater autonomic control over heart rate; they also had healthier hearts. 

Other research suggests that Yoga helps to control the most common form of irregular heart rhythm, (atrial fibrillation 0r AFIB), significantly decreasing the risk of strokes. Based on research presented to the American College of Cardiology, participants who took three Yoga classes per week experienced half as many episodes of AFIB as they did before taking up the practice. The study measured results over three months. Depression and anxiety decreased, as well.

Finally, good news from the Journal of the Association of Physicians of India raises the possibility that Yoga might actually be capable of reversing heart disease in addition to reducing cholesterol and anxiety. In spite of the fact that these studies may have been small, they leave little doubt that the practice of Yoga is good for the heart and the soul.

Conclusion

While these studies look good, it’s too early to say the word: “cure.”  The results indicate Yoga can improve and prevent heart health problems. When talking to your students, citing studies is one thing, but never give any medical advice unless you are a physician
. 

© Copyright 2012 – Aura Wellness Center – Publications Division

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If you are a yoga teacher, yoga studio manager, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!