What Should a Yoga Teacher Know About Mantra

By Kimaya Singh

Like many aspects of yogic science, the mantra is one that is not widely used by yoga teachers outside of India. There are a number of reasons for this. Some teachers consider the mantra to be an unnecessary throwback to earlier times; others are unclear on just what benefit using the mantra brings to the modern yoga classroom. Additionally, some students are offended by the practice of mantra because they feel Sanskrit syllables or words may have religious overtones.

Every yoga instructor should have at least some familiarity with the practice of mantra and what its role in the yogic tradition is. Some teachers may choose to incorporate mantra in their own activities, while others may not. At the very least, all teachers should be able to speak knowledgeably on the subject of mantras when called upon to do so.

The simplest western equivalent to the mantra is the positive affirmation. A simple form of mantra takes the form of an encouraging word or short phrase spoken regularly to bolster positive thinking, a cheerful mood, and self-confidence. While the yogic definition of mantra is far more nuanced, this simple definition can serve as an introduction to the concept of mantra to the student. For students that choose to create their own mantras, teachers should remind them to keep mantras positive and affirming.

Yogic science is like a body. Each component supports the rest in a comprehensive whole. Take away the smallest and most insignificant seeming part, and the body is less capable of functioning. Though not well understood in the west, mantra is an essential element of yoga.

The body of yoga relies on many small parts with simple functions working together to perform more complex tasks. In its purest form, the mantra is a simple word or phrase that is repeated for the duration of yogic exercise. Though seemingly simple, using the mantra focuses the mind and eliminates distractions. Through the deeper levels of concentration provided by the mantra access to deeper levels of yogic meditation are achieved.

In yogic philosophy, everything resonates with its own energy. Concentrating on a mantra creates a mental form of energy. Although the mantra may appear to be mindless chanting to the uninformed, it is in fact the very essence of mindfulness. The mind tends to chatter when left alone, but mantra trains the mind to focus on one task.

Yogic wisdom is a house with many doors. While some students may readily embrace the mantra, others may choose to omit it. Recognizing that each student can have their own preference, yoga teachers should share the knowledge of mantra with those students who wish to experience it.

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Practicing Yoga for Positive Emotions

By Gopi Rao

With a struggling economy, a lack of good jobs, and rising costs of living what is one to do when considering raising your spirits. Let’s be honest, you can’t afford to get sick in this economy. Co-payments for anything are through the roof and employers are just waiting for an excuse to terminate us, but there is a bright light that doesn’t have to cost you an arm and a leg.

Yoga training sessions are a positive outlet for many people these days. With stress coming from life, jobs, and other ailments, yoga has become a great way to deal with life's trials and tribulations.

The asana (yogic posture) practice helps you learn how to release emotions throughout your body. Whether you are holding a certain position for five to eleven minutes or finding your center, it helps to create a state of stillness within your mind and body that helps to relieve your daily tension. Yin Yoga is a great way to develop your asana and bring a calm structure within your life. For the women, it is perfect because there is a constant soreness within the hips. The stretches and poses help to center your body.

When you go to your practice, leave all your worries off the mat and focus on connect to your body. Finding a way to breathe gently through each pose and pass will create a certain level of flexibility within your body. This can be applied to your life. For example, if you are going through a tough issue, you can write it out and help to find the cause. While your Yoga practice does not help you solve your problem, it does give you the positive emotion you need to take steps on how you can conquer this ordeal.

Developing yogic habits also includes a few things such as quality foods and sunlight. A lot of people have low Vitamin D within their system, so it's important to develop good habits such as practicing in the sunlight for a bit. Not only will you become one with yourself and the positive energies surrounding nature but it significantly helps with your health. 

Additionally, eating foods rich in vitamins such as fruits, vegetables, beans, and nuts will greatly increase your energy and the richness of your body. Combining yoga with healthy eating and sunlight will greatly increase your overall quality of life. When you improve your quality of life, that is a feeling that will help to create more lasting positive emotions.

Applying this yogic methodology is much more than a simple once or twice a week yoga class. Yoga will help you build a healthy and positive lifestyle that you can spread onto others.

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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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Yoga for Moving Beyond Fear

By Kimaya Singh

Fear is an all encompassing emotion and it goes by different names, all of which define the deep state of anxiety about something that has yet to happen. Everyone has fear, uncertainty, panic, and anxiety. Much of society suffers from phobias, panic attacks, life altering events, and extreme anxiety. Therapy, anti-depressants, and anti-anxiety drugs are often given to combat these feelings of fear.

The main concept of therapy is to teach people how to face these fears that seem to overwhelm them. Once the objective is achieved living a happier and more meaningful life is much easier. There are other alternatives to overcoming these fears. Some people are turning to Yoga training sessions to move beyond debilitating fear. Yogic methods allow the individual to focus on the inside. Fear is often a conditioned response; lessons learned in life from past experiences or things individuals were taught to fear.

Pranayama practice is the art of yogic breathing. This is a popular yoga technique that works well for reducing panic and anxiety attacks. One common symptom of a panic attack is shallow breaths that happen in the chest, this is an indication that the body has taken a fight or flight response to fear. A yoga breathing regimen is required, to slow the breathing down to a deeper and relaxed state.

A Medical Adjunct

Some states of fear are so deep that medical and professional counseling should be sought first. Yoga can help, but it can be most effective as an adjunct therapy. Although yogic methods differ in approach, they can easily be integrated into any form of therapy.

Yogic methodology teaches us to embrace the fear with practice and a trained mind. Embracing the fear is an important step in the process. When attention is brought to the fear, and the flight response is not active, the fear loses power. It becomes a learning process and an opportunity for self-growth.

Yoga training teaches us to ground ourselves to the earth and helps us stay focused on the now. Taking walks, diverting the mind, and connecting the feet to the earth can reduce anxiety. As a form of anxiety prevention, flowing asanas can also change our mindset.

Possible Preventative Methods 
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Opening the eyes and looking around at nature can be surprisingly helpful. Simple things like a bird, squirrel or butterfly can bring one's state of mind out of fear and back to the present reality. A simple distraction from the flight impulse is often enough to snap someone back to reality.

Connect with the inner child, who accepts situations. Watch a comedy and have a belly laugh. Through these holistic methods, one can start to recondition one’s self and move beyond fear. 

© Copyright 2016 – Aura Wellness Center – Publications Division

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Yogic Self-Observation Without Judgment

By Faye Martins

One of the greatest aspects of yogic science is the practice of self-observation without judgment. On the surface this phrase seems self-explanatory. Like most aspects of yoga training there is more to it than meets the eye.

Everyone has an inner critic. This critic is the voice in our heads, which frequently makes observations about the worst aspects of our lives and personalities. This voice harangues us during our failures, and diminishes our triumphs.

While most people can tune this voice out to a degree, this is not always necessarily the best course to take. If we can transform this inner voice into a constructive or positive resource, and it can be useful in guiding us along the road to a happier existence.

Yogic philosophy teaches us that all things are possible through reason. Even taming the inner critic that dwells with in us all is possible with discipline. The first step toward self-observation without judgment is that of understanding the critical voice within.

Fear is the major cause of negativity. When we are unsure we lash out blindly. So too our inner critic represents our consciousness making an attempt to deal with some aspect of our life that is causing us fear and anxiety.

Apply yogic methodology to the voice of your inner critic. Confront the fear in its voice with logic. Rather than letting a troubling thought cause you to panic, breathe. Just as we use yoga to deal with external problems, yoga can handle internal troubles as well.

We all want to improve. Often we start listening to the voice of our inner critic because we know that negative motivation can be successful in the short term. Even while it damages our spirit, harsh criticism can produce some results.

How much better would it be though if that inner voice simply reported information to us in an accurate and unbiased way? Imagine a voice that encourages and never harangues. The potential benefits that this kind of guide could provide are obvious.

Yoga is a system of self-improvement both on the exterior of the body as well and within the mind. In the modern age, we often leave behind the internal benefits of yoga in an obsession with surface level details and physical appearance. This is not to say that benefiting the exterior does not help the interior; but with slightly more emphasis on the spirit, the results can be even more remarkable.

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Yoga for Children - Precautions for Parents

By Sangeetha Saran

Yoga can be a fantastic way to stimulate your child's body and mind. Learning patience and a sense of calm at an early age is an invaluable learning tool. In addition, it will get them started early on their way to being a healthy, vibrant person. There is no denying the benefits of yoga training for children. However, as they do not yet possess the skills of an adult there are some challenges that come along with it. This vigilance on the part of instructors and parents, will allow the child to enjoy the experience, and benefit from it. It will also keep him or her from being overwhelmed by it.

One of the most important aspects of this caution is to make sure the children are learning and practicing yoga in a positive environment. They are just becoming aware of how their bodies work, and this can lead to knowing when something is too much or too little. They must feel like it is fine to come out of an uncomfortable asana and not feel negatively about it. Allowing them the freedom (empowerment) to learn at their own pace is an important aspect of making yoga a fun activity. We all know that making games and exercise fun is a great thing to accomplish with children.

The instructor plays a vital role in keeping the children entertained and giving them the experience they need to fully take advantage of yogic practices. Attention spans are often short at a young age, and the younger the children, the more the class structure needs to focus on keeping things fresh and entertaining. As the children move up in age they need to be given more accomplished tasks to complete, in order to keep them interested and achieving. The importance of focusing the class on task for an age specific range is reliant upon a certified kids yoga instructor, which makes the teacher's role a vital part of the learning process.

Last but not least, remember that there is a physical risk to vigorous exercise. Yoga isn't a high impact activity, but it still poses some form of physical risk. Kids need to be taught in a responsible and safe environment. The only way to assure this is to make sure you observe the class and verify the credentials of those in charge of it. Confirm that safety is being taught and reviewed on a regular basis, and make sure you're familiar with the terminology of yoga. This might even lead to you enjoying yogic exercise with your child!

© Copyright 2013 – Aura Wellness Center – Publications Division

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Yoga Postures for Anxiety

By Rachel Holmes

I realize that many of our readers are certified yoga teachers with decades of experience and knowledge. The following information may be of more use as a handout for your students. Please feel free to share the following information with your students. I will point out three simple asanas that can be practiced for an anxiety flare up or a full blown attack. There are many additional asanas, mantras and pranayama techniques, but here are three easy asanas for your students to choose from.  

Yoga is an exceptional way to reduce stress, remove anxiety from your body and just to relax, while living a better, more comfortable life. Sometimes, when everything seems to be going the other way and there is so much to worry about, you can't help but become anxious. This is exactly why it is so important to take up yoga. With just a few, simple asanas, you are able to reduce the level of anxiety you feel and you will be that much better when you're all done. 

Pose of a Child

The pose of a child is one of the easiest asanas to do for a person new to asana practice, yet it helps stretch out the back and chest, while it brings a feeling of inner calm to your body and mind. To perform this asana, you rest on your knees with your toes pointing to the back wall. You place your head to the floor and stretch out with your arms toward the forward wall. You don't have to to stretch your arms out as far as you can, as this is just designed to be a comfortable restoring pose and helps relieve some of the stress from your back, chest, and shoulders.

Standing Forward Bend

When you are holding the forward bending asana, you stand with your feet fairly close or touching and your knees slightly bent. You then lean forward and gradually reach your hands down as far as you reasonably can, without pain. If you have problems with flexibility, or are just starting off, it is alright if you can't reach the floor. If you must place your hands around your knees this is perfectly fine. Eventually, with practice, you'll be able to place your hands further without any strain. This asana stretches out the lower back, makes you feel great, and does wonders for your spine.

Legs Up the Wall

Legs up the wall, like the two above-mentioned postures, is relatively easy to do. Once you've learned exactly how to do them correctly in a yoga school, you won't need an instructor to perform the moves at home. Put yourself in a supine position. with your back on the floor and your legs and thighs against the wall. Straighten your back as much as you can and stretch your legs up the wall as far as you can without forcing. This is good for your back, thighs and abdominal muscles. You should be able to feel the stress just start to melt away while you relax in this restorative asana.

These are just three easy yoga postures that should help reduce your overall anxiety levels. You don't have to spend hours a doing this, but if you want to perform the routine before work, you'll feel that much better. 

Side Note For Students

The guidance of proper yoga training with a certified teacher is needed to build a foundational home practice. Additionally, students should be honest with themselves about practicing methods, commitment, and time devoted to the practice. Some students never practice at home. This is fine, but you should attend a few classes per week at your local yoga school. Regular practice will yield the best results.

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Yoga Exercises for Posture

By Kimaya Singh

Many people ask, "how can I improve my posture?" Having good posture has a variety of benefits, some social and others having to do with health. Our posture affects the way we breathe, think and feel. Bad posture can make people ill and even take years off of their lives.

People are sometimes willing to go to great extremes to achieve good posture. Walking around with books or glasses of water on your head is neither necessary nor useful. The human body actually wants good posture; the trick is listening to it.

One way to improve posture is through practicing yoga. Yoga stretches and shapes each region of the body strengthening muscles, bones and joints. Lifelong yoga practitioners display perfect posture even when they are well into old age.

The mountain pose is a yoga position that is particularly good for your posture. The mountain pose helps with balance. While this is considered to be a basic pose, it prepares the body for still more complex yoga positions. The mountain pose is also known as Tadasana (or Samasthiti).

Uttanasana or the forward stretch supports good posture by stretching the spine and hamstrings. The forward stretch has a number of other benefits, including that of improving organ function. Like most yoga positions, the forward stretch prepares the body for the next position.

Most people who practice any form of yoga training know the downward facing dog position. This iconic position is also one of the yoga positions that most supports perfect posture. From head to toes, downward facing dog stretches and molds the entire body.

After downward facing dog, the next yoga position is upward facing dog. Not to be outdone by its predecessor, upward facing dog also provides powerful posture benefits. Upward facing dog is particularly good for the spine. Spinal health and strength are integral to good posture.

Expanding this basic routine to more complicated ones will continue to train the body until good posture becomes second nature. In very real sense yoga itself is good posture. Each pose brings the body to a properly postured position and holds it there. Bodies trained by yoga find it hard to have bad posture.

Yoga teaches people to understand the way their bodies work as well as their spirits and minds. Ultimately, what yoga recognizes is that the body is interconnected and interdependent. Every system in the body relies on every other system. In this way, every yoga pose is good for posture.

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