Nurturing Independence with Yoga: Supported Dolphin Pose

By: Virginia Iversen, M.Ed

There is an ongoing debate in the Yoga community about whether or not the use of props nurtures dependency or independence. In some traditions, the use of props like bolsters, straps and blocks is highly recommended for students who are unable to practice the postures in correct alignment without these tools. However, in other Yoga traditions, the use of props is often viewed as a sign of weakness and failure at achieving a challenging posture on one’s own volition. 

Yoga props can either keep a student stuck at a certain level, or the use of appropriate props can help to support a student in the successful practice of a posture that may have alluded him or her for many months. Practicing binding postures, challenging backbends and freestanding inversions are often the hallmark of a Yogi or Yogini’s adeptness at the practice of intermediate and advanced asanas. Nevertheless, there are times when it is inappropriate or even dangerous for a Yoga teacher to push his or her students into these challenging postures before the students are fully prepared. 

Accurately gauging your students’ level of preparedness for the practice of specific asanas is one of the hallmarks of a good Yoga teacher. If you are teaching a class to a mixed group of students, this quality is particularly important. For example, if you are entering into the practice of a sequence of challenging inversion postures, such as handstand and headstand, accurately gauging your students’ abilities is paramount to teaching a safe Yoga class. By using appropriate props for different students, you will facilitate the correct practice of a wide assortment of Yoga poses in a safe manner. 

The practice of inversions is often difficult for many beginning and intermediate students. It is not uncommon for Yoga students to have difficulty performing freestanding inversions without the support of a wall to be quite difficult for months, or even years. By using the wall as a Yoga prop, you will be able to instruct your students on how to practice challenging inversions, while substantially reducing their risk of hurting themselves.

* Supported Dolphin Pose

Supported Dolphin Pose is a very accessible inversion that prepares Yoga students to safely practice more advanced inversions. Traditionally, Dolphin Pose has been practiced without the use of a wall in the middle of a room. However, the practice of Supported Dolphin Pose with the aid of a wall helps a student to become comfortable in inversion postures, while strengthening the muscles of the neck, shoulders and arms. Do keep in mind that inversions are contraindicated in the case of head or neck injuries, pregnancy, menstruation, high blood pressure, and some eye diseases.  

In addition, Dolphin Pose also offers a Yoga practitioner many of the benefits of more strenuous inversions, such as headstand, handstand and Pincha  Mayurasana. In fact, Pincha Mayurasana, or Feathered Peacock Pose, is literally just a step above Dolphin Pose. The pose is the same, only with the legs raised vertically in the air instead of in a “T” shape against the wall. Dolphin Pose is usually practiced after a series of Sun Salutations and standing postures in a Yoga class. In other words, after you are amply warmed up. 

When you are ready to practice Supported Dolphin Pose, find a free wall space in your home or studio and place your mat perpendicular to the wall. Come down and rest in Child’s Pose on your mat with your feet against the wall. With an inhale, come to your knees and place your clasped hands together on the mat in front of you with your hands and elbows creating a triangle. Your hands should be far enough away from the wall so that you have room to walk your feet up the wall behind you and still keep your legs extended. 

Shift the weight of your body onto your forearms and slowly walk your feet up the wall behind you until they are hip height. If your upper back rounds, bend your knees until you can comfortably maintain a straight line between your hips and your shoulders. Hold Supported Dolphin Pose for thirty seconds to a minute. When you are ready to exit the posture, with an exhale, release the pose and come down and rest in Child’s Pose for several breaths. Repeat Supported Dolphin Pose two more times before continuing on with the rest of your Yoga practice. 

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

Nurturing Independence with Yoga: So Hum Meditation

By: Virginia Iversen, M.Ed

So Hum Meditation is a meditation technique that is alluded to in several ancient Yogic texts, including a commentary on the Shiva Sutras and a number of Vedantic Upanishads. This meditation is profoundly relaxing. The use of the sacred mantra “So Hum” helps to quell an overactive mind and focus a Yoga practitioner’s attention on the expansive field of awareness in his or her own being. In Buddhism, this expansiveness is referred to as the clear light of bliss. The mantra “So Hum” is literally translated as: I am that. 

In this context, “I am” refers to each individual as a metaphorical drop in the ocean. Although each one of us may only be a drop, we are comprised of the same divine energy that imbues all of creation with prana. This divine energy is known by different spiritual traditions by a variety of names including the Holy Spirit, the Great Creator and Brahman. The second part of the mantra “Hum,” refers to the energetic vibration of all creation. When we repeat the mantra So Hum as we focus on the Ajna Chakra, which is located at the point between the eyebrows, our mind and heart can come to rest in our essential divinity. 

When we are able to rest, even momentarily, in our own divine nature, our vital life force energy is restored and our mind begins to release its relentless machinations. The So Hum mantra is optimally received from an enlightened Yogi or Yogini. However, not all Yoga students have easy access to an enlightened master who is able to bestow this mantra in its enlivened state. By saying a quick prayer of gratitude to the masters who have blessed you with the knowledge of So Hum before proceeding with your meditation session, you will energetically connect yourself with the wisdom of this lineage of Yoga masters. 

By practicing a balanced assortment of Yoga poses, breathing exercises and meditation techniques, you will increase your ability to react independently of habitual thoughts, beliefs and behaviors. In addition to a consistent practice of Yoga asanas and pranayama exercises, including a period of meditation into your practice will give you some breathing room from dependent tendencies and nurture your connection with the still point of light within your own heart. 

* So Hum Meditation

The So Hum Meditation is best practiced at the beginning of a Yoga class or at the end of class just prior to or after Shavasana. When you are ready to practice the So Hum Meditation, come to an easy sitting position on your Yoga mat or on a chair. If you are sitting on a Yoga mat and your hips are tight, place a folded blanket underneath you for support. If you are sitting on a chair, place your feet flat on the floor or rest them on a pillow on the floor. Keep your spine comfortably erect and your hands folded in your lap or on your knees in jnana mudra with your thumb and forefinger touching. 

You may wish to use a timer so that you do not have to worry about keeping track of the time. Set your watch or timer to the amount of time you have to meditate today. When you are ready, with your next inhale; silently repeat “So.” As you draw in fresh oxygen, bring your awareness to your Third Eye Chakra. Focus your awareness on the space between your eyebrows. Pause, and repeat, “Hum” as you exhale fully. As you release the breath that sustains you, know that your life force energy is merging back into the web of life all around you. 

Continue to repeat “So” on your inhale and “Hum” as you exhale. Some Yogis or Yoginis find it to be more effective to repeat, “Hum” on the inhale and “So” on the exhale. Choose the rhythm that works best for you today. If your mind wanders, gently and compassionately bring your awareness back to your Third Eye or Ajna Chakra. When your meditation period ends, close your practice of the So Hum Meditation by folding your hands in Anjali Mudra at your heart and give thanks for the expanded awareness of the pulsation of divinity within your own being. 

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

How To Prepare For Your Yin Yoga Teacher Course

By Faye Martins

In the weeks leading up to your yin yoga teacher course, you might be feeling a wide array of emotions. Some students experience anxiety and worry over whether or not they'll be able to handle everything that comes with a teacher training program. You should attempt to clear your mind and rid yourself of worry before you begin training. While training can be intense, the programs are designed to help you ease into your journey of becoming an instructor. To help ensure that you're in the best physical and mental state in the weeks leading up to your training program, here are some tips on how to prepare for yoga instructor training.

Ensure That All of Your Paperwork Is In Order - Before you begin your yoga teacher training, make sure that you have all of your paperwork in order. If you are taking an online course, be sure that your computer is in working order and that all of your software is up to date. If you are moving away temporarily to take teacher training, double-check that your accommodations are in perfect order. It's best to be prepared ahead of time than to have to deal with hiccups when you're supposed to be focusing on your training.

Practice But Don't Overwhelm Yourself - Stick to your practice in the weeks leading up to your teacher training, ensuring that you are in great physical shape and flexible when you begin training. However, don't make the mistake of trying to overwhelm yourself before you head off to teacher training. Many students try to cram in too many hours on their mat before they begin training in an effort to be the best student in their program. However, your program will be intense enough. You should show up in good physical condition, but it's unnecessary to try to overexert yourself.

Keep A Healthy Diet - Many yogis strive to keep a healthy, mostly plant-based diet. Since teacher training might be intense, you'll feel a lot better and be better prepared if you keep a healthy, organic and plant-based diet in the weeks leading up to teacher training. Avoid excess amounts of caffeine as well, drinking primarily water to stay well-hydrated and energized.

Get Enough Sleep - Getting enough sleep each night is quintessential in feeling healthy, energized and prepared to take on long days on your yoga mat. If you find it difficult to get enough sleep each night, try winding down at the end of the day with a series of relaxing and non-intense poses. A glass of herbal tea and a peaceful sleep environment can be very helpful as well.

The road towards becoming a yoga instructor will be both enlightening and challenging. If you follow these tips in the weeks and days leading up to your training program, you'll be in a great physical and emotional place to undergo your program. Remember to breathe, focus and to take great care of yourself. Namaste.

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

When Should A Yoga Teacher Make A Physical Adjustment?

By Bhavan Kumar

Do you wonder about when you should make physical adjustments? Luckily, I spend a lot of time talking with trainers of Yoga teachers. It is generally agreed that you should walk around the room when you can't see students. Afterward, you will see angles

Get Permission First

While a yoga instructor is teaching a class or providing one-on-one instruction, there are times when a student is having problems replicating a pose based on the verbal instructions. The instructor may instinctively want to fix the student’s pose manually with a physical adjustment, but there are times when this is not suitable. There are individuals who do not welcome touches from anyone and will have a negative feeling about the physical adjustment. It is important for a yoga teacher to think carefully about how to approach physical adjustments of a student’s body to create an accurate pose. A student who has stated that touching is acceptable may still not want to have an adjustment made on certain parts of his or her body.

Avoid Angering Students

There are students engaging in yoga classes who have a bad experience in the past with a physical assault, and they have enrolled in yoga in order to overcome this difficult trauma. Having someone that they barely know touching any part of their body can lead to intense feelings of anger. This means that it is a good idea to discuss physical adjustments with a student before making one. If a student agrees to a physical adjustment during a particular class, then do not assume that they will accept a touch in a new session at a later time.

Consider Other Alternatives

There are alternatives to physical adjustments such as showing the student how they can improve a movement by completing the action at the front of the classroom. A student may also see how a more advanced student is completing a movement or pose in order to understand how to make changes. In some cases, a student is unable to make a pose due to problem such as a previous injury or congenital abnormality and forcing them into a particular position can lead to discomfort. When yoga instructors are permitted to perform physical adjustments, it is imperative to learn how to place the hands on a student’s body to avoid making them feel violated by an inappropriate touch.

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Yoga Student Safety Tips For The Yoga Teacher

By Faye Martins

Yoga conjures up images of peaceful meditation, relaxing stretches and trips to the emergency room. Wait, emergency room? Just as with any other activity people can suffer injuries from yoga. Yoga injuries are most commonly mild muscle strains, but torn tendons and severe back injuries have been known to occur. Teachers need to think about yoga student safety when preparing for classes and during classes.

Too much too soon

Students who attempt moves they aren't ready for are more likely to suffer injury. Simply advertising a class as "intermediate" or "advanced" rarely provides enough detail for students to be able to select classes of the appropriate skill level. Requiring students to complete a beginner class under each program or teacher is the safest approach because it allows the teacher to be sure of the student's skill level before advancing. Teachers also need to remind themselves to teach the students in the room, not to try to teach to a set curriculum. All students advance at different rates. Students who aren't advancing as fast as other students shouldn't be encouraged to try to keep up but should instead be encouraged to work at their own level.

A common cause of injury is competitiveness. Students in group class may try to out-do each other or show off for the teacher or another student and go too far. The teacher should try to promote a non-competitive environment by emphasizing the non-violent, self-honest meditative nature of yoga. Students should be instructed to listen to their bodies and to not push beyond their limits- if it hurts don't do it cannot be emphasized enough. Teachers can remind students that striving for excessive flexibility is neither necessary nor healthy. Excessively flexible joints are unstable joints and unstable joints are injuries waiting to happen.

Teacher education

Some yoga poses will aggravate prior injuries. Teachers should ask students about bad backs, rotator cuff tears, tendonitis, and arthritic joints. Poses may need to be modified or skipped by some people. When it comes to prior injuries, however, the basic mantra if it hurts don't do it isn't enough to ensure yoga student safety. People with uncontrolled high blood pressure should avoid all inverted poses - strokes have been triggered by the sudden elevation of pressure in the head caused by inverted poses. If the teacher is unsure about how a particular injury might respond to yoga poses, referral of the student to a physical therapist or to a different teacher or even a different style of yoga might be best. Some organizations that certify yoga instructors have begun educational programs about the impact of yoga on various injuries. Teachers may want to look into such programs if they haven't already.

Using incorrect technique can of course stress the body and cause injury. The teacher can easily intervene here by emphasizing the correct technique and helping students to learn it. Students should be reminded of the correct technique for moving into and out of poses- collapsing suddenly out of poses, or aggressively springing into a pose, are common causes of injury. Of course it helps if the teacher knows the correct techniques. Even if a teacher has been practicing and teaching yoga for some time it is a good idea to attend a certification program.

An area of particular concern on the topic of injuries and teacher education is the use of hands-on adjustments. If the teacher is moving the student's body the teacher isn't privy to warning signs of imminent injury such as discomfort. Teachers should only offer hands-on adjustments after studying and practicing adjustments under the the direct guidance of a mentor teacher.

Most of all, teachers should remember to teach. The students are going to go home and practice poses there. If the teacher has successfully taught correct techniques and the student has learned how to be mindful and listen to the body yoga injuries both in and out of class won't happen.

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

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Teaching Hatha Yoga: Establishing Ethical Guidelines

By Rachel Holmes

As one of the most traditional methods of health and fitness, yoga is viewed by its practitioners around the world as a sacred art that maintains the highest of ethical standards. This is true not only of its students, but also those who are teaching the ancient art. However, in order to maintain high ethical standards, teachers need to continually make themselves aware of the most important ethical principles.

Of all the ethical principles yoga teachers must abide by, perhaps the most important is leading by example. Managing their personal lives in a healthy way physically, mentally, emotionally, and spiritually all are deemed to be extremely important. If for any reason an instructor has personal problems or conflicts, it's vital that they be handled in a healthy and appropriate fashion.

Along with this, maintaining professional boundaries with students is also an important key to teaching great classes. While it is perfectly acceptable to develop friendships with students along the way, the best teachers know that when class begins, there are no favorites and all relationships are maintained in a very professional manner.

Because the practice of yoga is open to all who wish to embrace good physical and mental health, yoga teachers should avoid discriminating against or refusing any professional help to others on the basis of race, religion, sexual orientation, gender, or other factors. Always expected to use excellent perspective and judgment in their classes, teachers should cultivate an attitude of humanity when teaching their students. In doing so, they ultimately dedicate themselves to something greater, resulting in an excellent teaching experience.

To ensure they provide their students with the greatest possible class experience, teachers should always dedicate themselves to staying abreast of the latest developments in yoga. Continuing education classes, seminars, workshops, and more should all be a part of their professional life, ensuring their students will be given every opportunity to learn the latest techniques and improve their lives in every possible way.

By following these and numerous other ethical standards, yoga teachers as well as their students can enjoy classes that are fun, informative, and professional.

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