Pranayama and Meditation in a Yoga Class

By: Virginia Iversen, M.Ed 

Recently, I was reading an article that is posted on the website of a well-known spiritual teacher about the state of harmony, or "niscintata" in Sanskrit. The Sanskrit concept of niscintata encompasses a balanced and equal state of harmony, both with oneself and with one's surroundings. This is a tall order, to be sure! In our fast-paced culture today, living in a balanced state of harmony with oneself and one surroundings is usually not on the top of the priority list. 

Generally speaking, most of us prioritize our time in such a way so that we are able to meet our personal and professional goals in an efficient manner. Although it is admirable to be able to pick your children up from school on time, pay a mortgage payment by the due date each month or complete a task that your boss has given you in a timely and efficient manner, if you do so in such a way that your well being is compromised, an enormous variety of health problems may develop over time. 

The traditional emphasis on living in harmony with oneself and one's environment has the ability to reestablish a sense of being grounded and at peace in both your body and mind. If you are teaching Yoga classes on a regular basis, you will probably have noticed that many of your students come into class in a rushed and harried fashion. This is usually due to the fact that many of your students have a lot to juggle on a daily basis. 

As a certified Yoga teacher, you are in a particularly advantageous position to help nurture a state of harmony in the lives of your students, both on and off the mat. As you are probably aware, moving systematically through a balanced sequence of Yoga postures on a regular basis helps to release tension, strengthen the body and calm the mind. When you add the practice of the traditional breathing practices of Yoga into the context of your classes, the energizing, balancing and centering effects of the practice increases exponentially. 

In addition, if you structure your Yoga classes in order to allow 5 - 10 minutes at the conclusion of the physical practice of the postures for your students to rest in the calm center of their being through the practice of meditation, you will be substantially nurturing a state of inner harmony. Practicing pranayama exercises prior to meditation will help your students to be able to meditate more easily. Pranayama, or Yogic breathing exercises, can be practiced either at the beginning of a class or at the end of class, just prior to meditation and Shavasana. 

Ujjayi Pranayama, or Ocean Sounding Breath, is often practiced in conjunction with the flow of the physical postures, particularly in vinyasa-style Yoga classes. If your students correctly practice Ujjayi Pranayama, the right and left hemispheres of the brain will become more balanced, and they will experience a calm, energized sense of well being at the end of your class. By linking together the practice of pranayama with meditation, your Yoga students will be much more able rest in a state of awareness that is free from mental agitation and worry. 

For instance, practicing Alternate Nostril Breathing, or Nadi Shodhana Pranayama, will profoundly help to balance the left and right hemispheres of the brain, as the body and mind are soothingly calmed and grounded in the present moment. By leading your students through the practice of Alternate Nostril Breathing for 3-5 minutes prior to engaging in meditation, the fluctuating thought waves of their minds would be quelled. If all goes well, they will experience an absence of mental agitation, at least for a few moments at a time, which can ultimately pave the way for the experience of profound inner peace. 

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.

© Copyright 2016 – Virginia Iversen / Aura Wellness Center – Publications Division

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Safe Solutions for Teaching Senior Yoga Classes

By Eleanor Bartel

Yoga is a beneficial practice that can be enjoyed by anyone, from children to seniors. Older adults in particular can physically and mentally benefit by keeping their muscles from deteriorating, improving their cognitive awareness, increasing their balance, and improving overall flexibility. However, when considering a yoga class for seniors, it is important to take into account any physical limitations that you may encounter while teaching. Older students may come into class with existing issues, such as previous injuries, medical conditions like arthritis, or limited mobility or flexibility. Being prepared for encountering these issues in a yoga class for seniors will ensure all your students can practice yoga safely and effectively.

Pose Modifications Using Props

Props can be an excellent way to modify certain yoga poses to make them more suitable for older bodies that may be in pain. If you are going to teach a senior yoga class, be sure to have appropriate props available for your students. You should try to have straps, bolsters, blocks, and blankets available for pose modification. Nearly every pose can be modified depending on the individual needs of the student. For example, blocks can help someone with low flexibility still benefit from a standing forward bend. A blanket can be an easy way to reduce hip or knee pain in seated positions. Consider the limitations of your students and offer modifications as needed so that everyone can get the maximum benefit from each pose.

Chair Yoga

For seniors with limited mobility, chair yoga is an excellent way to introduce older adults to a variety of modified yoga poses. Even adults who are confined to a wheelchair can do this practice to improve their mental and physical state. Doing yoga poses while seated in a chair still provides the student with innumerable benefits related to strength, cognition, and flexibility. Poses such as forward bends, twists, and back stretches can all be modified for chair practice. You can have chairs available at your studio for your students if you like. Chairs with wheels should not be used unless they can be securely locked into a stopped position. Pillows, blankets, and straps can all be used in chair yoga to make positions even more comfortable for your students.

Pranayama and Breathing

As we age, we can start to have issues with breathing and our overall lung capacity. Some of the students in a senior yoga class may struggle with deep breathing and lung function. For your older students, it can be beneficial to add a pranayama, or breathing exercise, to your yoga class. Pranayama can be especially beneficial at both the start and the end of the practice, as a way to relax both the body and the mind. There are many different types of pranayama, such as breath of fire, alternate nostril breathing, and ujjayi breathing. Consider the level of your students and choose a pranayama exercise that will be suitable for the physical ability and pace of the overall class. Remember not to push any student beyond their limit – let them find their own comfort zone.

As yoga becomes more popular, more people of different age groups want to experience the practice for themselves. As a teacher, you should be aware of the age groups in your classes. By being prepared, you can offer a senior yoga class for older adults who want to improve their health through yoga. Whether you simply welcome seniors to any of your regular classes or offer senior-specific yoga instruction, being aware of modifications, limitations, and constraints you may come across will ensure your class runs smoothly, no matter what age group you are teaching. 

© Copyright – Aura Wellness Center – Publications Division