By:
Virginia Iversen, M.Ed.
During
the frenetic pace of the holiday season, you will probably find that many of
your Yoga students are desperately in need of a dedicated period of time at
some point during their week when they can simply just relax. Although many
traditional cultures value periods during which they have leisure time to
dedicate to socializing with others, creating art or beautifying their
environment, our current culture tends to more highly value being busy,
constantly multi-tasking and getting financially and professionally ahead of
the proverbial eight ball.
Of
course, setting goals and working towards those goals is highly admirable and
inspirational. The drive to accomplish one’s goals may have been one of the
primary motivating factors for your success at becoming a certified Yoga instructor. However, when this drive to always be active and accomplish your
professional or personal goals prevents you from relaxing, the underlying
stress can wreak havoc on your immune system, and even predispose you and your
Yoga students to developing symptoms of depression, anxiety and insomnia.
In order
to help your students to relax when you are teaching a Yoga class, it is
important to offer them a balanced practice of physically challenging postures
and restorative, restful poses. One way to do this is to create a sequence of
Yoga postures that is balanced between active, vinyasa-style Yang postures,
such as flowing Sun Salutations, challenging standing poses and arm balances,
with more Yin-style poses, such as seated forward folds and supported heart
openers.
Supported
heart opening Yoga postures are particularly good for helping to alleviate
symptoms of depression. Many of the emotions associated with depression, such
as a sense of helplessness, hopelessness and an overwhelming feeling that one’s
cup is always and permanently half-empty, are often alleviated when the
physical constriction around the heart chakra is released, during the practice
of supported heart openers. In addition, supported heart openers are very
restful and relaxing, which is a nice counter-balance to the busyness of the
holiday season.
Supported
heart opening Yoga postures also help to cultivate a sense of fullness and
gratitude, which ameliorates some of the feeling of lack that so many people
experience when they are stressed, tired and/or depressed. As a professionally
certified Yoga instructor, you can help your students to experience a sense of
fullness and thanksgiving, by weaving a number of back bending and supported
heart opening asanas into your classes. A few wonderfully relaxing, restorative
heart openers are Reclining Supported Goddess Pose and Legs Up the Wall Pose,
especially when practiced with a small rolled blanket supporting the back of
the heart area and an aromatherapy eye pillow.
Legs Up
the Wall Pose is a very accessible Yoga posture that can be easily practiced by
most students. To lead your students through the practice of Legs Up the Wall
Pose, ask them to move their Yoga mats to an empty wall space in the studio
with the short side of their mat flush up against the wall. Before they begin
to practice Legs Up the Wall Pose, ask your students to make sure that they
have one rolled blanket and an aromatherapy eye pillow near their mat, so that
they can easily place the rolled blanket lengthwise on their mat and the aromatherapy
eye pillow over their eyes.
Of
course, if you only have non-scented eye pillows for your Yoga students, that
is fine as well! Just the simple act of withdrawing their sense of sight for a
few minutes while they hold Legs Up the Wall Pose will help them to relax more
deeply. To begin, ask your students to place their mats in a perpendicular
fashion against the wall and a rolled blanket horizontally across their Yoga
mats at the approximate height of the bottom of their shoulder blades. Next,
ask your students to place their left buttock against the wall, and then gently
swing their legs vertically up the wall and place the eye pillow over their
eyes. Hold Supported Legs Up the Wall Pose for five full minutes.
Supported
heart opening postures are often practiced towards the end of a Yoga class and
just prior to Final Relaxation Pose. As your students rest and relax in the
restorative heart opening posture that you have chosen, you may also want to
gently lead a short contemplation focused on gratitude or thanksgiving. As your
students become more aware of the many positive aspects of their lives, their
hearts will begin to be filled with a sense of gentle fullness. With this sense
of fullness, many of your students will be able to truly relax and restore
their life force energy, as they rest in the abundant well being that you have
helped to nurture in your Yoga class.
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.
© Copyright – Virginia Iversen / Aura Wellness Center – Publications Division
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