Preventing Yoga Injuries Through Continuing Education

By Azahar Aguilar 

The thirst for knowledge - As a yoga instructor this need should hit you every so often; if you feel comfortable in your teaching practice, then it's time to learn something new.  There is always something more to learn as a yoga instructor, in order to give your students the best and safest experience possible.

Most yoga injuries are preventable, but it takes a trained and experienced eye to recognize opportunities to help students in the midst of practice, and to communicate safe techniques clearly.

New Teachers

Teachers learn over time and with experience, so inevitably one of the best ways for new teachers to learn is with a trained mentor.  Someone that attends many of the new teacher's first classes offers constructive feedback and will stick by on the journey that is teaching.  Regular check-ins by fellow teachers or studio management is the best way to keep communication open and improvement developing for first time instructors as well.

  

Yearly Action Steps for Instructors

Each New Year brings about new opportunity for instructors to continue their yoga education journey.  Workshops are usually offered in every city around the world, focused on adjustments, queuing techniques, anatomy, and all of the eight amazing limbs of Yoga.  As a teacher, continuously strive to learn clearer queues, new adjustments and updated knowledge.  Discuss with fellow teachers regularly, read new books on the practice or the yoga classics.  Find a blog to follow regularly on the holistic healing benefits.  

Be curious, be passionate, and love your students and yourself enough to be present in this practice of teaching. Set a reminder every year on your teaching anniversary (the month you became a yoga instructor) to review what you've learned the previous year, and set in place new goals for the coming year.

Yoga Studio Owner and Management Responsibilities

Studio owners and management have the amazing opportunity to offer and encourage their instructors to learn more and develop further yoga interests.  Offer regular workshops for your teachers in everything from new adjustments to essential oils training. When you spark curiosity in your instructors, they will inevitably pass that on to their students, and the world at large.  It will not only keep your practitioners safer, but also empower your instructors to be the best leaders possible.  

As an example, if you hear of a student or teacher having issues with a repetitive shoulder injury, take the time to organize a class or workshop for teachers (and perhaps even students) that covers all things involved with a safe chaturanga dandasana.  Perhaps even speak to the awareness of how many chaturangas are offered each class, and encourage teachers to find a new flow connector every now and then to lessen the number.  Your awareness of the teaching environment will make your instructors more aware, and a create safer environment for everyone.

Encourage Students to Learn

Inspire your students to branch out into new areas of yoga.  To sign up for workshops, one-on-one training, or to simply research for themselves the practice and asanas further.  Spark discussion in students involving safe techniques and things to look out for.  The more conversation and interest you can open, the better for all teachers and students.

Be Mindful of Three Types of Students

Hold awareness of the bodies around you in your next yoga class. Yoga injuries come from a few different spaces in students: the ego, the new student and the injured student.  

Infuse reminders into your dialogue during class to recognize when the ego may try to push the body beyond what is comfortable and appropriate.  To understand it is a daily practice, and every day is different.

Ask new students in class to raise their hand (or use another technique) in order to welcome them, and also to be mindful of their practice as they move through new ways of placing their body. Think back to your own first class and remember how much there was to absorb the first time.  Breathe love into these new students with attention to prevent unnecessary injuries.

Injured students are usually mindful and in tune with what their bodies are capable of; however if the recovery process is slow, it could lead to a rise in the ego.  Injured students want to return back to the space they experienced with healthy mind and body, but patience must be a part of this processes every step of the way.  Encourage your practitioners to dialogue with you about injuries they experience in order to offer them adjustments or queues most appropriate for them.

Go Out and Educate

Take an active role in encouraging yearly yoga education for yourself and those around you.  The prevention of injuries is only one of the benefits from a continuously educated instructor. This is a lifelong practice for a reason. What is something new you could learn today?

© Copyright – Aura Wellness Center – Publications Division

Teaching Kids Yoga Classes Is Fun And Educational For Adults As Well!

By Faye Martins

In the never-ending battle to find activities for kids, there is one activity that is often overlooked. The practice of yoga, which is well known to calm the stresses and problems of adult life, can also be used in order to teach kids great habits. Perhaps more immediately, it can be used to calm down children after they have eaten or if they feel especially rambunctious. Teaching kids yoga classes can be fun and educational for children and adults simultaneously.

The practice of yoga is usually stereotyped as slow and plodding. This does not have to be the case at all, nor should it be if you are trying to teach it to kids.

Yoga And Children Go Together Naturally

There is speculation that Yoga was originally a martial art that was used in martial situations. As it was brought to Western culture, it was slowed down and revered for its other properties, most of which you know. However, in teaching yoga to kids, some of the faster (Kundalini-type) motions that were used in its original form may be reincorporated into the lesson plan.

Kids also have much more naturally flexible bodies. This will give them the ability to perform more difficult yogic positions and moves more immediately than some adults. The secret here is not to limit the learning abilities of the children based upon the weaknesses of adults. In order to do this, you may need to train yourself to speed up the yogic practice slightly or hire a teacher that specializes in translating yoga to children.

Resources to Teach Yoga to Children

There are many books on the practice of teaching yoga to children as well. Most of these books may actually seem quite advanced to the adult reader; however, it is good to remember the children can learn faster physical motions than adults. They are less prone to injury. This does not mean you can completely discount their ability to be injured, but in order to keep them enthusiastic about the practice, you should challenge their bodies with more difficult yogic positions.

Yoga As Self-Defense for Children

You may also choose to incorporate some of these self-defense practices of yoga into the training sessions. The great thing about yoga is that it uses the body weight of the opponent against him or her, so it is much more effective against bigger opponents. There is also very little direct striking in yoga self-defense. This gives a child the ability to defend him or herself without actually injuring the attacker. This is a great advantage to have in places in which a child must be careful such as school and playing sports with other children.

Yoga Can Be Fun!

No matter what, you need to make sure that the practice of yoga is fun for children. This is the only way that they will be able to create the habits in themselves that will allow them to continue the practice later. If you can successfully do this by following the tips above, then you will have a much calmer and more balanced child that is also physically fit.

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

Why You Should Consider Yoga For Chronic Stress

By Faye Martins

In the modern world, more and more people are turning to yoga for chronic stress reduction. Stress is no stranger to the average worker, and it is becoming crucial that we find alternative methods for keeping our minds in order. Sure, there are many technological luxuries available to us in the 2010s, but these are often the very source of our added stress. Since everyone is constantly connected, via internet and smartphone, there is no end to the work day. Many people are finding it impossible to make time for the small moments that can help to relax your mind and enhance your well being.

Reduce Stress With Breathing Exercises

Yoga is an ancient practice that uses a variety of stretching and breathing exercises. It is a great way to stay in shape, but the practices are also beneficial in other ways. Controlled breathing exercises train the body to utilize the oxygen surrounding it every day. Normal, unconscious breaths may not be as efficient when it comes to our oxygen intake. This may sound silly at first, but how we breathe can greatly affect how we feel and our overall health. The body requires oxygen to survive, and organ health can be directly related to the levels of oxygen we receive. Granted, you never stop breathing, but you would be surprised how ineffective your standard breaths may be.

Oxygen is not only vital for organ health, but it also helps rid the body of dangerous toxins that might build up from eating bad foods or drinking alcohol. These toxins lead to higher stress levels. There are plenty of ways for toxins to exist in our bodies, and oxygen is a simple and natural way to extract those toxins. An appropriate level of oxygen is also necessary for improving brain function and overall mood. Breathing practices have been known to reduce anxiety and fight depression, by revitalizing the body and mind. There is no other nutrient source that is as taken advantage of as the very air we breath.

The Benefits Of Stretching

Mental health is directly related to physical health, which is why everyone should consider yoga for chronic stress problems. The stretching aspect of yoga will not only improve your physical strength, but also your flexibility. Many modern jobs require tasks that are physically taxing, such as sitting at a desk for long hours. Such a job can do serious damage to your lower back, and yoga is the best solution for that. Yoga increases flexibility and range of motion, which in turn improves blood flow in specific trouble areas of your body. In a short time, you will notice how much better you feel, even when you return to work and are seated for long hours.

Other tedious job tasks, such as typing, can do damage to your wrist joints. Your neck will likely remain bent in such a way that it could permanently alter your posture. Stretching will reverse the negative effects of such tasks and strengthen your joints to prevent future complications, such as arthritis.

Regardless of what you know about yoga or meditation, it is a practice that is not exclusively religious or spiritual. Yoga is a physical exercise that also happens to provide benefits that most other exercise routines cannot. For anyone dealing with chronic stress, yoga may be your solution for a better life. Yoga classes are not hard to find these days, so get out there and give it a try.

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

Improving Core Strength with Yoga: Plank Pose

By: Virginia Iversen, M.Ed

A balanced routine of Yoga poses will strengthen all of your muscles and ligaments. Engaging in a comprehensive Yoga practice several times a week will help to keep your body limber and your skeletal system in correct alignment. There are a number of very effective ways to improve core strength by practicing asanas that specifically target the abdominal muscles. Although many Yoga poses help to increase core strength, specific asanas, such as Plank Pose and Navasana, are very effective at trimming your midsection and increasing core strength. 

Without a strong core, you are more likely to sustain back injuries, particularly lower back injuries. If your core muscles are strong, this critical area of your body will help to stabilize your entire spine and keep your muscles, ligaments and joints in optimal alignment. The movements of the Sun Salutation are a gentle and effective way of increasing your core strength while warming up your entire body. Additionally, many of the Yoga poses that target the core muscles of the abdominal area can be woven into the movements of the Sun Salutation. 

* Plank Pose

Plank Pose is one of the foundational asanas in Yoga. It is also one of the basic postures of the Sun Salutation A and B series. This series of Yoga postures is linked together by the breath in a flowing fashion, known as “vinyasa” in Sanskrit. When the Sun Salutations are practiced in conjunction with Ujjayi Breathing, the warming and detoxifying effects of this series of postures in magnified. Practicing 5-10 repetitions of the Sun Salutations at the beginning of your Yoga class or session will make you feel limber and energized for the duration of your practice. 

If you are not familiar with the postures or sequencing of the Sun Salutations, there are a number of professional online Yoga resources available that offer instructional videos, or you may wish to receive personalized instruction from a certified Yoga instructor in your local area. To practice Plank Pose, simply begin to move through a series of Sun Salutations. Most often, the practice of Plank Pose follows directly after the Standing Forward Fold and just prior to Upward Facing Dog. It is the Yoga pose that connects these two asanas in the flowing series of asanas that comprise the Sun Salutations. 

If you are interested in improving your core strength with Yoga, holding Plank Pose for an additional amount of time during your practice of the Sun Salutations is an easy way to dramatically increase your core strength without increasing the overall time of your Yoga workout for more than five minutes. To improve your core strength, try holding Plank Pose for thirty seconds or longer. In order to increase your core strength more dramatically, you may even want to “sneak in” a few push-ups during your practice of Plank Pose.  Monitoring the position of your shoulders and chest during your practice of Plank Pose will also bring awareness to any alignment issues that need to be corrected. 

For example, an optimally aligned Plank Pose will consist of your hands being in a straight line with your shoulders without collapsing your chest or hunching up your shoulders. If you find that your shoulders are slowly making their way up to your ears, correct this misalignment by pulling your shoulders blades in and towards each other while keeping your body as straight as a plank of wood, all the way from your feet to the top of your head. If you find that your chest is collapsing, try moving your front bottom ribs back into the core of your abdominal area. 

By correcting any misalignment in Plank Pose when you are on the Yoga mat, you will be more able to align your spine and neck in an optimal way when you are not on the mat. Of course, holding your body in optimal alignment, both on and off the Yoga mat, is central to mitigating your risk of incurring an injury due to the physical stress of repetitive movements done with poor alignment. When you are aligned correctly in Plank Pose, your practice of this foundational asana will give you a feeling of strength and ease as the prana flows in an unobstructed fashion along the entire length of your body.  

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

Enhance Your Career Opportunities With A Power Yoga Instructor Certification Program

By Faye Martins

While there are many forms of yoga that are practiced around the world, power yoga has become increasingly popular in the United States in recent decades. Many people compare this style of yoga to Ashtanga yoga, but it varies slightly. One of the main differences between these two vigorous styles of yoga relates to the the poses. In Ashtanga, students are led through a serious of poses, but there is more free form and fluidity to power yoga. The flexibility in the structure of the power yoga class means that the instructor chosen to lead the class has a considerable impact on the overall impact of the class on students. Often, students will search for an instructor whose class they enjoy, and they will continue to use the services of the instructor for health and wellness benefits. Those who are interested in pursuing a fulfilling and active career as a power yoga instructor will need to follow a power yoga instructor certification program.

Where to Find Certification Classes

A power yoga instructor certification program generally provides a graduate with the ability to obtain a job as an instructor at a wide range of gyms, fitness centers and yoga centers. Some yoga centers that offer classes to members or to the general public also offer training and certification programs for those who wish to become instructors. Often, certification programs are advertised through a studio's website or through the center itself.

The Typical Features of a Certification Program

The majority of certification classes require the student to spend approximately 200 hours or longer in a classroom. A typical program provides students with in-depth knowledge of an expansive range of yoga terminology and poses. Students may be taught how to modify postures and breathing techniques for the benefit of individual students, how to be inspirational to students and how to structure a class for maximum benefit and enjoyment. Everything from assisting and correcting students with postures to how to demonstrate poses and observe poses is taught in the program. In addition, some programs also provide business-oriented instruction for those who wish to run their own yoga classes. Many provide perks and incentives to students, such as assistance finding a job as an instructor after graduation, free classes in the studio while they are students, refresher courses with classes after graduation and other benefits.

How to Search For a Training Program

While many features in a certification program are similar from school to school, it is important to note that there are key differences. When you are searching for a training program, you may consider taking a few classes at the school to get a feel for the ambiance in the facility and to meet the instructors personally. In addition, pay attention to course schedules, flexibility to make up classes that are missed and other details. The best facility is one that has a relaxed environment that you feel comfortable in and that is focused on making the program as beneficial for students as possible.

Many who obtain a power yoga instructor certification will work as a private instructor or will be hired to work in a yoga facility or fitness center. This is a great option to consider for those who love yoga and who are looking for a fulfilling part-time or full-time position.

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

Yoga as Mental Exercise

By Rachel Holmes

Praised for years as perhaps the best physical and spiritual exercise, yoga has become known almost as much for its benefits as a mental exercise. Along with reducing stress, yoga also increases concentration and clarity of thought in a person's professional and home life. In fact, some studies have suggested that yoga techniques may improve concentration and thought not only in adults suffering from stress, but children as well.

Many yoga techniques are easy to learn, people of all body types and fitness levels can reap the benefits of these exercises. For example, yoga is being used more and more in retirement communities, helping seniors who may be experiencing problems with Alzheimer's disease or with other cognitive function. In other situations, people who suffer from brain injuries, learning disabilities, or other conditions where cognitive function is impaired may also see some positive results from yogic methods. According to recent data, people experiencing these and other problems have been shown to increase mental clarity and focus, in addition to showing improvement when trying to remember things or retain information in their short and long-term memory.

Whether a person has a loss of mental clarity due to everyday stress, medical conditions, or other reasons, using yoga as a mental exercise is gaining widespread acceptance in the fitness and medical worlds. Used every day or only a few times each week, yoga allows a person to experiment with several different movements to see which ones work best for them. In fact, some exercises have been designed so that they can be done while sitting at a desk during the workday, at a desk in a classroom, or even in a hospital room.

A great way to relieve the pressure associated with living in a fast-paced world, yoga helps to relieve the pressure that builds up in a person's body and mind each day. Just as the body needs exercise to keep it in top condition, the brain also benefits from stress-relieving techniques such as yoga. If you want less stress and greater mental focus, yoga can deliver all that and much more.

© Copyright – Aura Wellness Center – Publications Division

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Yoga for Emotional Turmoil

By Kimaya Singh

If yoga is all about the melding of mind, body and spirit, then how could yoga possibly heal a wounded person? In other words, could this lifestyle possibly remedy emotional turmoil, when an intellectual approach cannot unblock the problem?

Yoga is a Sanskrit word for union or joining together. It is much more than a series of exercises or asanas that stretch the human body physically. The student learns to function on an integrated whole, learning the powerful connection with proper breathing, focus, muscle control, etc.

When someone is experiencing emotional distress, they are not only acknowledging it in the brain, but the entire body is reacting through the vast nervous system. Our muscles have a tendency to tense up, our breathing could accelerate, stress hormones are released, inflammation can develop in the circulatory system, etc. Yoga teaches us to let go of the emotional toxicity that strikes us as human beings.

While performing yoga, the student immerses herself or himself in the movements, becoming conscious of one's organism. Not only do we feel the stretching, we become the stretching, not allowing our minds to wander, but to give total focus to our movements. As we adjust our body through various asanas and deep concentration, we are also releasing the constriction and liberating the flow of our prana or life force. The body and spirit are now relaxed, working in harmony with the mind to heal the emotional trauma.

Many experienced yoga teachers believe that we as human beings learn early on to block off painful experiences that we carry unconsciously throughout our lives. The gift of yoga teaches us to go deep and work with our emotions in a healthy way. There are even some asanas that may push one into confronting emotional issues, like the Camel. This position stretches just about every major muscle in the body. It's a vulnerable pose leaving your heart open. Some students have ended up sobbing following the Camel.

An old Yogic proverb says this: "Life is in the breath; therefore he who only half breathes, half lives."

© Copyright – Aura Wellness Center – Publications Division

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