What Should a Prenatal Yoga Teacher Know?

By Eleanor Bartel 

Although there are many teachers who specialize in prenatal yoga and offer specific classes for pregnant women, nearly every teacher will come across a pregnant student during their career, no matter what style of the practice they teach. Whether you want to offer specific classes for prenatalyoga or just want to be able to help any pregnant students in your regular class, learning more about yoga during pregnancy can be useful knowledge that helps you ensure every student can have a positive experience with the practice in your class, no matter what trimester they are in.

Ask About the Pregnancy

The first step for any teacher is to ask the student about their pregnancy. Some good information to have includes what trimester they are in, if it is their first pregnancy, and if there are any complications with the pregnancy. Ask the student if they have seen a doctor regarding their pregnancy and consulted a physician about doing exercise like yoga during their pregnancy. This will give you an idea of what the student can do and what modifications they might need. Remember that each woman will have different expectations and limitations. A student who is new to yoga or in their very first pregnancy may be more hesitant and apprehensive during class, while an experienced student or someone in their second or third pregnancy may be more comfortable with a variety of poses. Let the student set her own pace and offer guidance as needed.

Poses for Discomfort

As the pregnancy continues, many women start to have discomfort due to weight gain, fluid retention, and hormonal changes. Some women may have trouble sleeping, while others struggle with hip and back pain. You can help by recommending poses that ease tension in these areas. Cat/cow pose is a great way to relieve lower back tension, while bound angle pose is an excellent pose for opening up the hips, which can help a woman relieve discomfort and prepare for labor. When teaching poses for pregnant women, remember that slower is better. It is important to move through poses slowly, especially in the first trimester, to avoid injury. Instead of leading a fast paced vinyasa class or sun salutations, try a slower, more meditative class that focuses on being in tune with the body and relaxing the mind.

Pose Modifications

Some yoga poses should be modified for the student's comfort and safety during their pregnancy. This is especially true for more intense, physical poses, as well as poses that may press on a woman's expanding abdomen. For example, a pregnant woman can benefit from opening their hips more in child's pose, as this allows more room for their abdomen and also allows the hips to relax and widen further. Poses like wide-legged standing forward bend can put a lot of strain on the pelvic area, so this can be substituted with a narrower stance or even with the feet together. Chairs and props can also be used to make a pose for comfortable, especially for women in their third trimester.

Yoga during pregnancy can be a great way to relax the mind, strengthen the body, and make labor easier. It is a gentle, low-impact exercise that is a great choice for pregnant women, no matter what their fitness level may be. Through different poses, women can prepare for their pregnancy and help ease discomfort throughout each trimester. As a yoga instructor, beingknowledgeable about prenatal yoga and taking the time to learn more about pregnancy contraindications will ensure all your students can safely practice yoga and experience all the benefits of the practice in your classes.

© Copyright – Aura Wellness Center – Publications Division

Nurturing Independence with Yoga: Tadasana

By: Virginia Iversen, M.Ed

The term “Yoga” itself can be translated as the merging of the individual with the Divine Consciousness. When we consider the benefits of practicing Yoga, the first thought that may come to our minds may not be one of independence, but of spiritual attainment and the merging of the consciousness that underlies the fabric of the universe. However, similar to the practice of Buddhism, a Yogic path ultimately frees the individual from the suffering that arises from the dependency on external circumstances, situations, substances, or people to create happiness. 

Some of these external circumstances may include having ample time to spend with your friends and family, or even the time to meditate daily in a beautiful environment. For instance, do you find yourself perturbed if some one is beeping their car horn outside your window when you are trying to meditate? Do you feel sad, depressed or lonely if you are unable to spend time with your friends or family because you have to work on Saturday evening in order to make some extra money? As you can see, the list of circumstances that are less than ideal is almost endless. 

This external dependency on people and particular places, or on substances such a prescription pain killers and mood altering drugs, is the root cause of much consternation and suffering for many people. One way to become free of the constraints of dependency on external circumstances is a consistent practice of Yoga asanas, pranayama exercises and meditation techniques. When all of these Yogic exercises and techniques as practiced daily, or at least several times a week, you will slowly be able to release your dependency on external factors, in order independently sustain your own  happiness. 

* Tadasana or Mountain Pose

Tadasana is a deceptively simple Yoga pose. This pose requires you to stand on your own two feet with perfect alignment (hopefully!) and equally distribute your weight between both feet. It also requires you to slow down and stand still for a period of time. Just the process of slowing down in our hyper-speeded up, virtual world can create a feeling of anxiety in many of us. Like many Yoga practitioners, you may find that standing quietly on your own two feet, with no external stimuli to keep your mind occupied, can generate anxiety.

Breathing fully and deeply if you experience any free floating anxiety and unrest in your body and mind is the first step to witnessing your own dependency on external stimuli, in order to better manage your thoughts and emotions. As you become aware of your dependency on people, circumstances, substances, and the unending variety of stimuli in our society that many of us use to help manage or repress difficult thoughts and emotions, you will become more able to independently sustain your well-being by engaging in activities that are nurturing to both your physical and mental health.

Breathing deeply and fully while you stand in Tadasana is a very effective Yoga exercise for feeling independently grounded on your own two feet. Tadasana is also a foundational pose for the Sun Salutations and the sequence of standing postures that are frequently practiced in most Yoga classes. To practice Tadasana, come to the front of your Yoga mat and stand with your feet flat on the mat and your feet gently touching. Lift each toe, starting with the little toe of each foot, and place your toes consciously back on the Yoga mat, one at a time. 

Feel the ground beneath you and begin to notice any mental tapes playing in your head. Are you becoming bored or restless very quickly? Bring your awareness to your breathing. Are you holding your breath or breathing in a shallow manner? If so, compassionately elongate your breath so that you are breathing fully and deeply by inhaling completely, and then pausing for a moment, and exhaling completely. Feel the sensations in your own body. Are there memories or experiences that are painful or difficult arising in your conscious awareness? Are you at peace with these difficult experiences? 

If not, you may wish to take some time after your Yoga practice to journal your thoughts, in order to integrate them more fully into your present day understanding. You may even wish to offer the difficult experiences that have arisen in your awareness to a sacred fire in your mind’s eye so that you may be released of those memories. When you have completed your practice of Tadasana, bring your hands to Prayer Position and bow your head to the independent light of your own heart before continuing on with the rest of your Yoga practice.

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

About Pranayama Exercises for Trauma Survivors

By Sangeetha Saran

Yoga is an excellent therapeutic tool in healing traumatic events and memories. Breath control is one of the integral parts of yogic studies. When you forget to breathe, you freeze your memories, feelings, and emotions in your muscles and tissues. Pranayama exercises have been shown by many studies to provide amazing benefits people living with the effects oftrauma.

Post Traumatic Stress Disorder (PTSD) is a very common anxiety disorder people develop when exposed to physical, psychological, emotional or sexual trauma. It is especially common for people who have experienced warfare, sexual assault, and natural disasters. Common symptoms include vivid memories and flashbacks of the experience, sometimes with a detachment from reality.

Yoga has a profound ability to touch and heal us on every level of our being—physical mental, emotional, and spiritual. This is what makes pranayama such an effective and powerful treatment for trauma victims. A combination of pranayama, asanas, and a sense of deep relaxation help to calm the fight-or-flight mechanism within a trauma victim.

By practicing breathing techniques, trauma survivors can lower the levels of adrenaline and cortisone that are distributed throughout the body. Extended breathing exercises cause the body to release serotonin, dopamine, serotonin, and GABA. Proper GABA levels are crucial for survivors to maintain a sense of calm.

Pranayama exercises also offer survivors a renewed sense of self-awareness. When they sense a flashback coming, the centered feeling they have attained from breath work can help forestall these vivid attacks. Pranayama's specific focus on self-acceptance is especially beneficial for sexual assault victims, who often come to hate their own bodies.

In short, yoga's effect on one's physical mental state is incredible. Its magnificent benefits to the entire nervous system will, in turn, affect the rest of the body. These benefits are especially strong for PTSD survivors, who continually struggle to deal with their bodies’ response to stress.

© Copyright – 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