Teaching Hatha Yoga – Safe Yoga Class Openings

By Sanjeev Patel, CYT 500

Sometimes the opening of a Yoga class is very much like a brief blip on a radar screen. Some Yoga teachers are in a big rush to get going with the class, but where are they going to? As a Yoga teacher, you must have an intention to make your class the best and safest experience your students ever encounter.

Based upon student feedback from over 650 classes, which I have already instructed, I have come to realize that it is the physical and relaxing aspects of Yoga that most appeal to westerners. With that in mind, among the many steps which I would suggest teachers incorporate into a Yoga class would include an initial period of relaxation.

Here you could introduce diaphragmatic breathing and invite students to continue, throughout the practice, inhabit their bodies, practice present moment breath awareness, and maintain a mind-body connection, while using their breath as the vehicle for this connection.

You would then lead them through a series of limbering and warming up postures, however I may not use all of the same warm ups suggested by a typical Hatha Yoga teacher training, since I have found that most students prefer more active postures even for limbering up and warm up.

I did find my foundational teacher training useful in regard to warm ups very effective for a beginner’s class as long as modifications are included for those students that are stiff, out of shape or older. Since the classes that I am instructing at the present moment are all levels classes at local health clubs and morning classes at the beach, I have found that modifications, which also make the postures more possible or more challenging, make the classes themselves more interesting, engaging and appealing to a wider range of students.

I have yet to introduce beginners to any of the muscle controls or bandhas into any of the classes. Although I do practice bandhas myself, I also teach advanced students the same techniques and find them complimentary to the postures. I also include a few basic balancing postures in all of the classes that I instruct.

In general we start with the centering, setting an intention, and relaxation (Yes, relaxation). After that we move on to warm ups, then sun salutations, and limber ups. This is followed by all body stretches, standing poses which would include forward bends and minor back bends and some minor twists, sitting poses which would also include forward bends, deeper back bends and deeper twists, kneeling poses, and basic inversions.

© Copyright – Sanjeev Patel / Aura Publications

Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

http://www.yoga-teacher-training.org/

Teaching Yoga to Children

By Faye Martins

As a Yoga instructor, the ability to calm children in our classes seems magical at times, but even more rewarding is the feedback from parents about better grades in school and improved behavior at home.

A yogic practice brings great benefits to body, mind, and spirit. Everyone can practice; there are no special qualifications or requirements to begin and no philosophical path you must follow. Children in particular can benefit greatly from the practice of yoga. While much of the world, even for children, has become hyper-competitive and highly regimented, the yoga studio is a sanctuary where every student can slow down, breathe, and move at their own pace.

Expectations for children are especially high these days, with full-time schooling starting at ever younger ages and organized activities taking up much of what was once free time. Many children have trouble sitting quietly and paying attention for such long periods of time, which can lead to acting out and behavioral issues. Yoga helps kids learn to calm themselves and how to focus when they need to. Kids also need time to play, to explore, to burn off energy, and to just “be”, and classes are a wonderful place to do all of these things, and more.

For some children, school and extracurricular activities are difficult and sometimes frightening situations and they struggle to find a place of peace under such circumstances. A yoga teacher should encourage an atmosphere that is by nature noncompetitive and nonjudgmental; there are no tests, no cliques, and a child's only competition is to improve gradually. Yoga class can be a safe haven for kids who have felt left behind socially or academically, and the feelings of success and accomplishment that they get from participating in classes will carry on to all aspects of their life.

Sedentary pastimes such as television watching and video gaming are the preferred activities for many children. Kids generally overflow with of energy and need physical activity to get that out of their system. Yoga class is a great way to get kids engaged in something that doesn’t require the television or computer, and regular physical exercise will free them of the pent-up energies that are so difficult for kids (and parents) to manage.

Children need to exercise both their mind and their body to stay calm, in balance, and focus on building skills for life. It takes some practice to know how to make the right choices, but with any luck, children who learn these skills early on will grow up to be adults who are healthier and more at peace and yoga can play an important part in this process.

© Copyright 2012 – Aura Wellness Center – Publications Division

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If you are a Yoga Teacher, 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!

Yoga: How to make exams stress free?

By Dr. Rita Khanna


It’s not stress that kills us …It’s our reaction to it!

Stress is the feeling we experience when we lose confidence in our ability to cope with a situation. Exam stress is created by anxiety over one's performance fear of results and of reaction of parents and friends. Exam nerves afflict not just teenagers but also their parents. Emphasizing prevention here are a few simple techniques to help control exam tension.

How to prepare

One of the best ways to avoid becoming stressed when faced with an exam is to be well prepared. Don't leave your study to the last minute. Make your books, notes and essays more user-friendly with summary notes, headings, sub-headings, highlighting and revision cards.

1. Manage your studying

Do not lock yourself in with your books 24 hours a day. Two to three hours is the maximum amount of time you can study before you stop absorbing what you read. Therefore break your periods of work with periods of relaxation. Reward yourself for your hard work with small treats.

2. Start relaxing NOW

When you know a stressful period is coming up introduce some relaxing activities into your schedule. Maybe go for a half hour walk, take time to make yourself a tasty lunch or go along to a yoga class. Stretching exercises and meditation can help lower your general anxiety, especially if done on a regular basis.

3. Eat properly



Feed your head with healthy foods. Some foods are more calming than others like lemon water with honey, fruit juice, seasonal fruit, vegetables, salad, curd, butter milk, soup, Dalia, khichadi, milk shakes, and lots of water. Avoid very rich or spicy foods.

4. Good sleep is vital

Exam stress sometimes makes sleeping difficult. So, set a definite time to go to bed and keep to it. A period of gentle music, a light snack or a glass of milk and a warm bath will help you relax before bed. On the night before your exam, avoid cramming. Instead relax and have a good night's sleep. On the day of the exam, start with a leisurely breakfast, walk to school if possible and arrive in plenty of time.

5. Keep busy

Keeping busy when you're not studying stops you dwelling on exam worries. Sport and other activities, such as dancing, art and cooking, can make you feel more relaxed, as well as boost confidence. Therefore take regular breaks out from your studies to relax in this way.

6. Complementary therapies

Yoga, breathing exercises, meditation and massage all have proven benefits in reducing stress and promoting relaxation. Find out about good yoga classes from the list of useful organizations. Do not start yoga classes at the end of the term when exams are nearing. Students should be introduced to yoga and meditation by an acclaimed guru from the start of the academic year.

7. Support groups

Think about getting together in a study group with fellow students. It can help with revision whilst providing you with an opportunity of sharing your anxieties with your peers and thus letting off steam and reducing tension.

What’s the best approach to the actual exams?

Self-help techniques are going to be very helpful in the run-up to the exams, and even when you’re sitting in the exam room.

Avoid panic.

1. Once in the exam, if you feel panic is rising and your mind blanking out , close your eyes and focus on slow, deep breathing for about one minute and give yourself time to calm down.
Breathing in this way calms your whole nervous system. Simultaneously you could give yourself some mental pep-talk by mentally repeating "I am calm and relaxed" or "I know I will do fine" or engage in prayer. If you still can't remember the information then move on to another question and return to this question later.

Be nice to yourself

2. Self-affirmation works wonders! You may feel small but tell yourself that you are great. Challenge your feelings of inadequacy with positive thinking. It really works. Avoid unnecessary competition. Recognize and accept your limits. Remember that everyone is unique and different.

Dr. Rita Khanna,
Yoga & Naturopathy ExpertSecunderabad. India
Telephone: +91-98497 72485

Mommy and Me Yoga - Benefits for Life

By Paul Jerard

What can children and parents gain from practicing Yoga together? When should I start teaching Yoga to my son or daughter? What about Mommy and Me classes? Let’s cover a bit of ground, and establish some realistic expectation for parents and children.

What can children and parents gain from practicing Yoga together? “The sky is the limit,” as they say. Children and parents need more bonding time. We need to eat together and find activities that solidify our relationships. Mommy and Me Yoga classes offer a chance for families to bond, while children are impressionable.

Like any activity, Yoga can be practiced at an early age. As long as Yoga practice is supervised, and the teacher is knowledgeable, parent and child will benefit in many ways. Parents who have no knowledge of Yoga should consider toddler classes or the Mommy and Me Yoga classes.

Classes should be divided according to age. For example – Children who are one to two years of age could be separated from the two to four years of age group. Below twelve months of age, most children are in the watching stage.

Some babies will copy what they see, and you should never expect too much from any child. Children will learn Yoga much better in a patient environment. There should not be a deadline for the time it takes a child to learn aspects of Yoga. Children have a lifetime to learn the many benefits of Yoga. Surprisingly, most children of all ages will demonstrate Yoga techniques they learn at home.

When should I start teaching Yoga to my son or daughter Yoga? Any time is fine, as long as you make it fun. For parents, this is the beginning of learning how to guide without discouraging. Yoga will teach children life skills, such as stress reduction, anger management, goal setting, and enhance athletic ability.

What about Mommy and Me classes? If you have a Mommy and Me Yoga class in your area, it is worth signing up. Parents should let the Yoga instructor lead the class. This seems obvious, but you would be surprised how often parents can be counter productive to children’s activities.

Mommy and Me Yoga classes will contain many of the following aspects: Yoga music, kids music, singing, basic Pranayama, coloring books, theme Yoga classes, Asanas, mixing dance movement with Yoga, drawing with crayons, story telling, Yoga games, focusing drills, relaxation techniques, meditation, and lots of fun.

There are many Yoga books, DVD’s, card decks, coloring books, and Yoga music CD’s for children. With so much to choose from, a child’s attention can be harnessed for constructive purposes. The greatest benefit of all for children is the ability to control their own attention span.

© Copyright 2006 – Paul Jerard / Aura Publications

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If you are a Yoga Teacher, 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, Paul