Yoga Breathing For Anxious Moments

By Sangeetha Saran

There are people who will tell you the best way to get through an anxious situation is to do some deep breathing. This isn't just an "old wives" tale, or some cliché way of thinking, the truth is that there is medical fact that backs up this advice. The more stressed a body gets, the less it takes in oxygen. Someone who is panicking is apt to not take deep breaths, meaning that they are not getting all of the oxygen they need for their body. By deep breathing, a body doesn't just get the oxygen that it needs; it also is a therapeutic act that gives the body, and the brain, something to focus on instead of the stress that they are feeling. With this in mind, one of the best ways to help lower one's anxiety level is to learn basic breathing techniques, and to also learn yoga techniques for breathing.

A lot of people have the wrong idea when it comes to yoga training. They think that it is all about putting themselves into weird poses, and totally clearing their mind so that they can reach "Nirvana." The thing is, while someone will eventually learn how to clear their mind in order to meditate, yoga is as much about learning how to properly live as much anything else. Living a Yogic lifestyle allows one to enjoy all of the small details in life. Most people do not know how to properly breathe, especially when it comes to stressful situations. Yoga will teach a person different breathing techniques, from simply getting the most out of a single breath to learning how to breathe to reduce anxiety levels.

Where Should I Start?

Of course, not everyone is going to be able to walk into any yoga school and just learn how to properly breathe, meditate, and stretch. In fact, most people are not going to be able to learn how to tackle anxiety, either through action or breathing, the first month that they take lessons. What they can do, though, is slowly ease into learning. Yoga is not something that you master overnight; it is about training your mind and body how to properly act. When it comes to breathing in stressful situations, you will be surprised just how much you can learn as time goes on.

The key to finding the right yoga teacher is to trust your intuition. There is a level of comfort that needs to be present in order to get to the place where one can focus on their breathing and use it to help their anxiety. If you meet a teacher who displays compassion, patience, and ethics, you are off to a good start.

© Copyright – Aura Wellness Center – Publications Division

To see find out more about yoga or see our selection of online yoga teacher training programs, please use the yoga resources on the right side of this page.

If you are a 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. Namaste!

Yoga and Healthy Sleep

By Faye Martins

Yoga has been shown to alleviate stress and help relieve tension for centuries. However, it has become apparent in more recent years how beneficial yogic methods can be for eliminating problems associated with insomnia. There are a variety of reasons that yogic practices can help you sleep better. One of the most prominent reasons is related to the relaxation techniques that are a major part of yoga training sessions. These techniques help people who practice yoga to relax and let go of tension, which helps them get to sleep easier and sleep soundly for longer periods of time. 

The Insomnia Problem

There are many reasons to stay up at night. Some of us worry, some of us don't get enough physical activity during the day to be tired at night, some of us are addicted to lousy television programs, and some of us wake up in the middle of the night with an over active mind. Additionally, many of us consume caffeine before bedtime. Chocolate, coffee, tea, and many soft drinks, contain an abundance of caffeine, which activates your mind, as a stimulant should. I haven't been totally fair with teas as there are many different types and some of them will help you sleep..

The Yogic Solution 

Yoga training practices are based on the ability to control the body's response to stress by focusing on the breath as an effective means of remaining calm, even in the face of stress. Individuals who practice this method (pranayama) have learned the ability to produce a controlled response to stressors, as opposed to panicking when something unexpected happens. Practitioners of yoga have better control over their response to stress, and therefore they are better able to combat the negative effects that stress has on sleep. This in turn helps them sleep better.

Moreover, the physical aspects of practicing yogic methods may help promote healthy sleep through physical activity. Almost any kind of physical activity helps promote better sleep habits, and therefore helps people to live a healthier lifestyle. Sleep is vital for individuals to remain healthy and be able to cope with each day that lies ahead. It is essential to develop healthy sleep habits to combat disease and maintain energy levels. Poor sleep may be responsible for a myriad of health problems ranging from heart disease to weight gain. In addition, people who do not get enough quality sleep simply cannot function as well cognitively as those who have developed healthy sleep habits. When the benefits of physical activity and stretching are coupled with effective relaxation techniques, stress is reduced and restful sleep is promoted. This is essential for optimal health.

Sleep and Breath 

As if that weren't enough, the breathing techniques that are used in a typical hatha yoga class are especially effective for promoting healthy sleep. Participants learn how to control their breath, and how to connect their breath to the body as a means of controlling both physical aspects of the body and thought processes. By thinking through the breath and focusing on it, people can begin to alter the physiological responses to mental, physical, and emotional stress. Healthy sleep is promoted as individuals learn to use breath control to relax and drift off to sleep. 

© Copyright – Aura Wellness Center – Publications Division

To see find out more about yoga or to see our selection of affordable online yoga teacher training programs, please use the yoga resources on the right side of this page.

If you are a 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. Namaste!

Why do Yoga Instructors Teach Mantras?

By Kimaya Singh

There was a time when students did what their Guru said and did not ask questions. There was a time when women did what they were told and did not ask questions. Well, those days are past and people are empowered to question traditional methods and guidelines in modern classes. One question that certified yoga teachers hear often is, "Why do we practice mantras?" As an instructor, you should be prepared to give a logical answer.  

What are the Benefits of Mantra?

Mantra practice is one of the oldest and most powerful concepts that yogic methodology has to offer. It is also one of the least understood parts of yoga. This is particularly true in contemporary yoga schools, where many people have adopted the outer forms of asana practice without gaining any insight into the inner workings of yoga.

The mantra technique is uniquely suited to creating increased levels of concentration. Mantra creates focus by drowning outer noise by creating controlled inner noise. As mental reminder, the mantra technique constantly keeps the mind of the practitioner focused on the moment. Using the mantra, yoga students can seamlessly transition from one yoga training technique to the next, without being distracted by their environment.

The mantra aids in the yogic practice of pranayama. When repeating the mantra mentally or verbally, the breathing patterns of the practitioner are naturally slowed down and elongated. It is difficult to achieve advanced states of yogic breathing faster. This creates a governor over pranayama practice, which prevents the eager student from injuring him or herself.

The mantra has a soothing and calming effect on the mind and body. Reciting the mantra frees the mind from distractions and orients focus to the task at hand. Mantra use has also been shown to reduce blood pressure, further relaxing the body of those who practice it.

The mantra is useful for maintaining control over the emotions. Repeating the mantra during times of anger and stress provides release when it is most needed. Unlike asana, the mantra can be performed mentally in any situation and environment.

The mantra provides the benefits of yogic science without the requirements of a special room. Mantra sessions can be performed without a teacher, no equipment is necessary to perform the mantra and no complex instructions are needed to reap the benefits of using the mantra.

Mantra practice promotes health and well being when practiced regularly. Dedicated chanting of the mantra causes the brain to release beneficial substances including dopamine. Balanced dopamine levels in the brain have been proven to be effective in the maintenance of the immune system. Additionally, mantra has been proven to positively impact the hypothalamus; a major control center of the brain.

The mantra is backed up by thousands of years of evidence. For the average student of yoga, knowing that the mantra has been used by yoga practitioners for generations is a great incentive to add this technique in their own yogic exercises. Yoga undergoes continual refinement, the fact that the mantra remains widely used today is a strong indication of its effectiveness.

© Copyright 2013 – Aura Wellness Center – Publications Division

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Teaching Hatha Yoga: My Yoga Students Do Not Want to Meditate

By Dr. Paul Jerard, E-RYT 500

Recently, I received an Email from a colleague about local Yoga students and their desire to “skip” meditation. It seems some Hatha Yoga students find it appropriate to get up and leave before meditation starts. In the area, where he is located, no Yoga studios have meditation, as part of the curriculum.

Apparently, there is a lack of interest and this would leave most Yoga teachers discouraged. However, these same students love asana practice. They state that meditation is boring, and they could be doing something useful, instead.

What can Yoga instructors do to explain the mental benefits of meditation? At this point, mentioning spiritual health benefits would fall on deaf ears. When students cannot appreciate anything beyond physical stimulation, it is doubtful they would appreciate anything that cannot be physically measured.

If we teach Yoga without mediation, is it really Yoga anymore? Is this how the Pilates Method was born? Should we “fold in” to popular demand, in order to keep our Yoga schools open? Should we create a new Yoga hybrid, without a soul?

There are many new and interesting ideas to develop the mind and body connection, but Yoga teachers should not be discouraged. When most of our students get a mind and body connection through asana practice, this is a small start for the evolution of Hatha Yoga in western culture.

We live in a culture of “Attention Deficit Disorder,” and it is difficult for people to focus and "unplug" from distractions. Most of our Yoga students are totally addicted to multi-tasking.

Some students quietly refuse to shut their cell phones off in class. No matter how many signs you post, there will be a Yoga student, who will leave his or her cell phone on, and it will eventually ring off.

No wonder, Bhakti, Jnana, and Karma Yoga, never got a serious "foot hold" here. Although Yoga teachers spend time on daily meditation; a deep meditation session may not be "popular" with your students, if there is a lot of nervous energy is in the room.

In this case, you could expose your students to a five minute session of mindfulness or Breath Awareness meditation. It is a start, and a brief tour toward their inner being. A brief five, or ten, minute relaxation sequence is also an option.

Very few of our students want to experience more than the 15 minute meditation segment, at the end of a Yoga class. Being distracted and multi-tasking is a normal state of mind to children. Unfortunately, many parents are in the “same boat.”

Therefore, teachers should not their waste time, lecturing students about the benefits of meditation. You would be better off creating a student handout about meditation for stress management and mental health. Reliable Information about the benefits of meditation will create interest among your students.

It is reasonable to say, that everyone should give their mind a rest. The ancient Yogis knew this and it is up to Yoga teachers to let the public be aware of the benefits of meditation, while you have their attention.

© Copyright – Aura Wellness Center – Publications Division

To see find out more about yoga or see our selection of online yoga teacher training programs, please use the yoga resources on the right side of this page.

If you are a 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. Namaste!

Teaching Hatha Yoga: How to Influence Students without Criticism

By Dr. Paul Jerard, E-RYT 500

When you are teaching Hatha Yoga classes, do you ever want to reach out to a particular student, who does not seem to understand a Yogic technique? Maybe you feel a bit frustrated that you have covered this same point, in the last six Yoga classes, and this student was there each time, but does not comprehend it.

You must first realize this Yoga student is very loyal and should not be taken for granted. Yoga teachers are human, and feel frustration, but this is a person who willingly gives his or her time to learn Yoga from you. The Yoga teacher / student relationship should never be taken for granted.

A loyal Yoga student is valuable, persistent, dedicated, and you should make him or her aware that you notice the effort. If you praise what he or she does right, your cueing, and assisting, will not be perceived as criticism. Self-worth is part of human nature and creates a Yoga student who is anxious to perform better at your next Yoga class.

When you speak to your Yoga students, no effort, on your part, should be wasted. Each word you speak, within your class, should have a high value and purpose. Some Yoga teachers relish every opportunity to criticize their students. Criticizing gives some teachers an opportunity to hear their own voice and feel important.

Be sure that what you have to say to your Yoga students is really helpful. Remember that criticism also makes your students feel unimportant. If a student perceives that a Yoga teacher is bolstering his or her ego, through criticism, the feeling of inspiration to come to more Yoga classes is gone.

Pure criticism tends to make Yoga students, and people in general, defensive, emotionally dejected, and causes a lack of enthusiasm, within the class. Knowing this, every Yoga teacher should use his or her knowledge to influence students. The difference is that a student has a distinct feeling of free will, when a Yoga teacher influences him or her, with compassion and true purpose.

There is a reason why students keep coming back to the same Yoga teacher. The reason will differ between students, and we cannot please everyone, but Yoga teacher ethics tell us to speak, assist, and cue with compassion.

When the ego is involved in teaching, this is the opposite of Yogic philosophy. There is no place for the “drill sergeant mentality” in Yoga. The Hatha Yoga teacher, who lets his or her ego guide the lesson plan, during a class, should be teaching something else.

The point is that all forms of Yoga require teachers who listen empathically, observe with mindfulness, and find solutions for mental, physical, and spiritual health. When a Yoga teacher truly cares about a student’s quality of life, the positive energy can be felt within the classroom. This is the purest form of influence.

© Copyright 2006 – Paul Jerard / Aura Publications

To see find out more about yoga or see our selection of affordable online yoga teacher training programs, please use the yoga resources on the right side of this page.

If you are a 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. Namaste!