Spring into Action with Yoga: Sun Salutations

By: Virginia Iversen, M.Ed

As the sun is beginning to peak through the high clouds, we are all reminded that spring really is on its way, albeit quite slowly this year. It is a few days after the spring equinox, and the rays of the sun are just beginning to exude their usual warmth. Slowly, the ice and snow that has lain steady all winter, is beginning to melt and enliven the seedlings in the earth. In this same way, you may be feeling the exuberance of new life and energy stirring within you during this time of the year. 

Many dedicated Yoga students and teachers begin new undertakings during the spring, as they set into motion the steps necessary to accomplishing their goals in the months to come. This sense of power, direction and self-esteem are all related to the solar plexus, which is the location of the Manipura Chakra, in the Yogic understanding of the human energy body. The solar plexus is also known as the Third Chakra. It is associated with the glowing, yellow of the energizing rays of the sun as it moves towards its zenith point during the summer solstice. 

This inner sun can be enlivened and stoked by a regular practice of Yoga postures, breathing exercises and visualization practices. This is particularly true of flowing, vigorous Yoga poses that increase the flow of energy and fresh oxygen throughout the body-mind complex. It is not uncommon for our vital life force energy to be dampened during the cold, winter months, particularly if you live in a temperate geographical area that receives abundant snow and has single digit temperatures for much of the winter! 

By regularly practicing a series of flowing Yoga postures, such as the Sun Salutation, you will stimulate the flow of new energy and vitality for the warm spring and summer months ahead. If you regularly practice a series of Yoga postures, heating pranayama exercises and empowering visualizations, you will truly be ready to spring into action in the coming months. As many Yoga practitioners begin to transition from the internal focus of winter to the more active, outgoing energy of summer, engaging in a balanced flow of asanas and breathing exercises will help to generate new energy and enthusiasm for building the life of your dreams. 

The Sun Salutation, or Surya Namaskar, are a series of twelve Yoga postures that are linked together by the breath and with the vinyasa of linking the poses together by flowing in and out of Downward Facing Dog and Urdhva Mukha Svanasana, or Upward Facing Dog. This series of Yoga postures enlivens the entire body, both through the postures themselves and by riding the wave of the breath, as each postures flows into the next. If you would like a detailed description of each posture of the Sun Salutation, please refer to a reputable Yoga website or manual that outlines the full flow of this ancient practice. You may also wish to take some classes with a certified Yoga teacher in your neighborhood, in order to learn the correct flow and alignment of the postures. 

A very holistic way to support your body and mind in the process of transitioning from the internal, quieter season of winter to the more active, energetic seasons of spring and summer, is to engage in a Yoga practice that is balanced between an active sequence of flowing, standing postures, including Surya Namaskar A and B, with the more internally-focused practice of Yin Yoga poses. Yin Yoga poses are deeply effective at releasing tension that resides in the connective tissueand fascia of the body. These slower moving postures are a wonderful balance to the more active flowing sequences, which heat the body and prepare you to spring into action in the sun-drenched months ahead.

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, search engine-optimized articles that are 100% unique. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

© Copyright 2015 – Virginia Iversen / Aura Wellness Center – Publications Division

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Romancing Divine Love with Yoga: Heart Openers

By: Virginia Iversen, M.Ed

Scholars to mean union or yoke to the divine often translate the term “Yoga”. Through a systematic and diligent practice of asanas, breathing exercises, meditation techniques, chanting, and studying the ancient scriptural texts of Yoga, a practitioner’s whole being may become yoked to the divine essence that animates all living beings. A balanced practice of Yoga very systematically leads a practitioner to a state of union with God or divinity. By romancing this divine love with Yoga, an ebullient sense of well-being and optimism will arise within your own heart. You will also, most likely, lose any extra pounds, as you strengthen and tone your entire body.

This connection to the energy of God/Goddess will also uplift you and free you from a sense of dependency on external circumstances and people. As many of us try to navigate our lives with integrity, healthy self-esteem, and a generous and giving heart, we are often challenged to move on from situations and relationships that may no longer be serving our own highest good, or the good of the other person. Of course, some relationships will be beneficial for many years, while other relationships may prove to be less supportive of your well-being from very early on. 

Clarifying which type of relationship you are in is often quite challenging, to say the least!  By romancing your connection with the divine love that pulsates in your own heart, you will be afforded the internal freedom to make wise and compassionate choices, in terms of your relationships with other people. Generating a sense of expansive freedom and well-being in your own body and mind is one of the most profound benefits of a regular Yoga practice. There are many ways to promote a sense of expansiveness in your body and mind through Yoga. 

A regular practice of heart opening Yoga postures, in the context of a balanced practice, is one such way. Heart opening postures release muscular constriction around the heart and the throat. These areas often become blocked when we experience painful situations or emotions. By incorporating heart opening postures into your Yoga practice or class, you will be able to systematically release any somatic holding in these areas. Back bending or heart opening Yoga postures also help to offset symptoms of depression and are quite energizing. 

* Modified Upward Plank Pose or Purvottanasana

Upward Plank Pose is an incredibly effective heart opening Yoga posture. When it is practiced in a modified style, most students can safely practice this pose. Upward Plank Pose is usually practiced towards the end of a class and as a counter pose to seated forward folds, including Paschimottanasana. This heart opening Yoga posture stretches the upper chest area, abdomen, tops of the feet and shoulders. It is also very strengthening for the core abdominal muscles, gluts, arms, and wrists. 

Additionally, Upward Plank Pose helps to relieve fatigue and increases energy levels, while simultaneously calming the vrittis or thought waves of the mind. To practice Modified Upward Plank Pose, sit comfortably on your Yoga mat with your legs extended. Take a few breaths, and then bend your legs and place the soles of your feet flat on your mat in line with your hips. Place your hands behind you on the mat with your palms facing down and your fingers pointing towards the front of your Yoga mat. Keep your wrists and arms in line with your shoulders. 

With your next inhale, raise your hips off the Yoga mat so that your upper torso forms a flat surface, just like a plank of wood. If you have a neck injury, keep your head in a straight line with your upper body. If your neck is healthy, gently drop your head back to increase the stretch through the throat and heart chakra areas.  Hold Modified Plank Pose for three to five complete breaths, and then release the posture and gently move into Baddha Konasana or Extended Child’s Pose, in order to release any tension in your lower back, before moving on to the next posture in your Yoga practice.    

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 works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

Winter Yoga: Breath of Fire

By: Virginia Iversen, M.Ed

The practice of Yoga is multi-faceted and flexible. A Yoga practice can be geared towards increasing energy, improving flexibility or ameliorating symptoms of insomnia. Additionally, a balanced practice of Yoga poses, breathing exercises and complementary spiritual practices can be modified to address seasonal fluctuations in both physical and emotional health. There are many different ways to modify and customize a Yoga practice, in order to tailor the practice to a specific individual and/or to balance out the conditions of the current season. 

For instance, in the summer months, a cooling and regenerative practice may help to dissipate excess heat and calm the body and mind, whereas a seasonal practice for the cool autumn months may be composed of heating and strengthening asanas and pranayama exercises, which help to warm and energize the body. In the springtime, many Yogis and Yoginis find that a practice of cleansing and detoxifying asanas and pranayama exercises help to release any stagnant energy, or tamas, that may have built up over the long, cold winter months.  

In the winter, it is often ideal to practice a balanced series of heating and strengthening Yoga poses and breathing exercises. Of course, this will depend on the needs of the individual and the climate where you are living. If you are living in an area that is warm throughout the year, you may find that you prefer a more cooling practice or to alternate a between a heating and cooling practice. For those of us who do live in temperate areas, where the winters are quite cold, a heating series of Yoga poses and breathing exercises help to keep the life force energy invigorated and to reduce stagnant energy, in both the body and the mind. 

* Breath of Fire or Agniprasana

The Breath of Fire pranayama exercise is a wonderful way to flush your body and mind with fresh oxygen, while you break up and release tension throughout your being. This Kundalini Yoga breathing exercise is also said to help elevate your mind to a sattvic or pure state, as it releases negative and dimming thinking patterns and beliefs. In addition, the Breath of Fire is very warming and helps to balance the endocrine system. Practicing the Breath of Fire in its advanced form, with the incorporation of different internal locks or bandhas, is best learned from a certified Yoga teacher. The Breath of Fire is often practiced at the beginning of a Yoga class, in order to generate heat and energy for the practice to come, or at the end of a Yoga class, just prior to meditation and Shavasana. 

When you are ready to practice Breath of Fire, come to a comfortable seated position on your Yoga mat or on a chair with your spine erect and your feet flat on the floor. If you are sitting on your Yoga mat and your hips are tight, place a folded blanket underneath you for comfort. If you are sitting on a chair and your feet do not reach the floor, place a pillow under your feet, so that your feet rest flat on the pillow. Before beginning the practice of Breath of Fire, take a few deep breaths. Remember to inhale and exhale completely and fully. When you are ready to practice Breath of Fire, place your palms lightly on your knees. 

With your next inhale, gently press down on your knees, as you fill your lungs up to their full capacity with your breath. With your next exhale; contract your diaphragm in towards your solar plexus, as you release the pressure on your knees. Continue breathing in this way for five to ten breaths, and then rest for a few breaths. When you are ready, continue with one or two more rounds of five to ten breaths. When you have completed three rounds, pause to feel the warming and energizing effects of Breath of Fire, before continuing on with the rest of your Yoga practice. 

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 works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

Yoga and the Christmas Spirit: Joy

By: Virginia Iversen, M.Ed

Although the holiday season is in full swing, you may not be feeling the joy of the Christmas spirit to its fullest extent if you are contending with negative emotions, such as fear, grief or sorrow. The holidays can be quite challenging for many people, especially if they have lost somebody they love during this time of year. Many people also become quite stressed by the financial strain of the holiday season. However, many of the joyous feelings that the holidays evoke can be kindled from within your own heart.  Nurturing the uplifting feelings of joy, peace and love is truly the essence of the Christmas spirit. 

When you feel joyous, peaceful and full, it is much easier to be generous and loving with the people in your life.  However, it can be difficult to feel these feelings if you are struggling with negative emotional states, such as fear, despair or loss. If this is the case for you, by practicing Yoga regularly you will be able to more easily shift out of these negative emotional states. As Yogis and Yoginis, by engaging in a balanced and comprehensive practice of Yoga postures, pranayama exercises, chanting, and meditation, you will be able to truly nourish the light within your own being. 

Back bending Yoga asanas are some of the best postures for releasing constriction throughout the front of the body, including the heart chakra area, throat, upper shoulders, and quadriceps. These are areas that often become constricted when we are experiencing loss, grief and sadness. According to the Bible, the opposite of joy is fear.  When we feel empty and sad, we often feel that things will never get better. This sense of fear prevents us from experiencing the divinity within our own hearts. In order to feel the fullness of your own being and offset this pervasive sense of fear, practicing back bending Yoga postures will help to facilitate the release of negative emotions that may be preventing you from experiencing the full joy of the Christmas spirit. 

* Bow pose or Dhanurasana

Bow Pose is one of the most profoundly effective back bending Yoga postures for releasing tension and stress throughout the front of the torso. It is particularly effective for opening up the entire heart chakra area, throat and upper shoulders. Additionally, practicing Bow Pose will release tension and muscular contraction throughout the quadriceps, which will free up the flow of your life force energy throughout your entire body. Bow Pose is usually practiced towards the latter portion of a Yoga class, after the body is fully warmed up with a series of Sun Salutations, standing Yoga poses and balancing postures. 

When your body is fully warmed up and you're ready to practice Dhanurasna, lie down on your Yoga mat and rest for a moment by turning your head and laying your right cheek on your mat. Take a moment to ground and feel the earth beneath you. With your next inhale, bend your legs and grasp your ankles with your hands. Place the palms of your hands on the inside of your ankles. If your torso and quadriceps are very tight today, it may be enough for you to just apply gentle pressure against your hands with your ankles, without actually raising your legs off the floor. If you would like to enter more deeply into Bow Pose, with an inhale expand your upper body by applying more pressure against your hands with your ankles, as you lift your heart off the Yoga mat.

You will feel a pronounced elongation throughout your heart area, throat, shoulders, and quadriceps. With each inhale; expand your body a little more fully. With each exhale, release the posture slightly, so that you can expand more fully with your inhale. Hold Bow Pose for three to five complete breaths, and then release the posture and rest with your left cheek on the Yoga mat. Repeat Bow Pose two more times, and then move slowly back into Extended Child's Pose, in order to release any tension that may have accumulated in the lower back. Practicing this Yoga posture will generate a feeling of ebullient fullness, which will help you to truly embody the joy of the Christmas spirit.

Yoga Liability And Other Business Considerations For The Exercise Instructor

By Faye Martins

Yoga instructors spend years perfecting their practice. They find enlightenment and peace through their practice. Its teachings inspire teachers to want to share that enlightenment and peace with others. Unfortunately, there are real world problems like yoga liability that can intrude on that desire to share.

Research

Potential instructors must do their research before jumping headlong into a business that traditionally has people teaching part-time instead of full time. That means most yoga instructors are not making a full time income from teaching students directly. Exercise instructors need to fully investigate their employment choices. Jobs in gyms, health centers, retirement communities and recreation centers might not be possible for someone just starting out in the field unless the community doesn't have many exercise instructors.

Business Considerations

The first step of becoming an instructor is to learn how to teach others, but the next step can take the longest time and be the most difficult to accomplish. The newly accredited instructor has to figure out the type of business he or she wants. Will the instructor teach students out of his or her home? Will the teacher instruct students with videos online?

Yoga Liability Insurance

It's a real concern, and instructors need to have coverage in case a student trips and falls in the studio. Teachers can't be sure the venue will cover them in the case of a legal problem. The liability coverage needs to cover the instructor and should be a personal policy. It can help cover defense funds, lost time from work while defending against a suit or a variety of other considerations. The policy type depends on the business model of the teacher. Every instructor should have a detailed business plan in place. It should have details such as marketing strategy and lead generation plans. The type of company detailed in the business plan will help when picking insurance coverage.

Full-Time or Part-Time

When first starting out, the new instructor has to be realistic. There might not be full-time positions available at the local gym or rec center. The teacher will have to decide how much money is needed for living expenses and use that marker to influence the choices made in teaching events. Many teachers have a few events where they instruct on a daily basis. Other teachers participate in personal instruction in their home.

Marketing and Lead Opportunities

Every teaching instructor has to get their name out into the public's mind. This is done in a variety of ways from yellow page advertisements to offering free classes at a local community center. The type of yoga taught will help influence the opportunities and leads generated. Senior practice would be taught at retirement community centers while children's exercise classes would be taught at a family oriented location.

Instructors need to focus on the business side of their teaching like yoga insurance, their business plan and various revenue streams. If it's approached like a business initially, the instructor will be able to enjoy the process of teaching others and leading them on the path to a more fulfilling life without worrying about potential problems in the future.

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA.

Choosing The Right Online Yoga Certification Programs

By Faye Martins

People who have considered pursing a career as a yoga instructor should note that they now have the opportunity to study online. There are an abundance of online yoga certification programs that afford individuals the opportunity to gain the education and experience they need to succeed in this vocational sector. However, many people are relatively unfamiliar with the world of online learning and feel that they do not possess the knowledge necessary to select the right certification program. Yet by implementing the tips and tricks that follow, anyone in search of the ideal internet-based yoga certification program will be able to find it. 

1. Identify Your Needs. 

Every online yoga certification course will be different, and aspiring yoga instructors shouldn't waste time pursuing programs that aren't suitable. For example, an individual who wants to specialize in teaching yoga to seniors should search for a certification course that offers information and advice regarding how to excel in this endeavor. When aspiring instructors select certification programs that are geared towards their needs and interests, this activity will help steer their careers in the right direction. 

2. Identify Qualifications/Credentials.

People who want to pursue a career in yoga instruction should select certification programs that possess the right qualifications and/or credentials. For example, the individuals who teach the course should possess a substantive amount of education and experience in the field. Additionally, it's a good idea to learn whether the program officials have won any awards for excellence in teaching or something similar. 

3. Compare Costs Of Several Programs.

As many educators are now realizing, online education can be much cheaper than traditional modes of learning. However, this does not mean that you won't have to pay a substantive amount of money in order to earn a yoga certification. Since this is the case, you should take the time to compare the costs of numerous program providers before making your final selection. 

4. Keep Your Options Open.

Oftentimes, people learn about how convenient and cost-effective online learning programs are and then rule other options out. This is not a good idea. Why? Because in some situations, a traditional form of learning may be more advantageous. This can be the case in a situation where the aspiring yoga instructor is looking for hands-on experiences that cannot be offered by the online yoga program. Those who plan to become yoga instructors should also consider the value of hybrid classes in which there is a combination of online and in-person instruction. 

Conclusion 

People who are preparing to begin exciting careers in the field of yoga instruction should know that doing so can help lead to a personally and professionally rewarding lifestyle. Additionally, obtaining one's yoga certification online is a great way to get the knowledge and experience necessary to excel in this vocational sector. By following the tips and tricks outlined above, aspiring yoga instructors can take an important step toward attaining the education necessary to accomplish their vocational dreams.

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA.