Yoga Teacher Training

Saturday, May 15, 2021

Yoga Exercises for Preventing Back Pain

By Faye Martins

The human back is a miraculous assembly of bones, ligaments, tendons, muscles and nerves. Backs should be both incredibly strong and supremely flexible at the same time. The back supports the whole body from the neck, through the upper back into the lower and then to the bottom of the spine. We use it for every single movement we make. If your back is hurting nothing seems to go right. Your back is the entire support system for your body and keeping it strong and supple is important for your overall wellbeing.

“You’re only as young as your spine is flexible,” this quote was said repeatedly by Richard Hittleman in his 1970s PBS television series, “Yoga For Health.” He was one of the first people to bring the ancient science of yogic methodology into living rooms across the United States. Now, 50 years later, yoga has mushroomed into a movement of health and spirituality practiced by millions of people at all levels of adeptness. Yoga is one methodology that focuses attention on the back. There are many postures or asanas that strengthen it and keep it supple. Once you know the basic movements yoga is a gentle way to wake up in the morning, stretch after sitting or to wind down after a hectic day.

The entire body benefits from these traditional yogic asanas. From the head to the feet, there is a beneficial posture. Yoga is inclusive, benefiting the whole body. But sometimes our backs need special attention. Here are some classic yogic exercises that can strengthen, stretch and tone your back to prevent pain and to ensure you can move and play at will.

Cat/Cow pose – This exercise is done on the hands and knees. The stretching and curving in this asana helps slowly and surely to work out the kinks in your back.

Downward Facing Dog – Getting into this triangular pose is a great stress reliever. Holding this position helps your back relax and let go of tightness. This inverted posture allows blood to flow into the head while at the same time it stretches the back muscles.

Cobra/Locust/Bow – These three complementary movements are centered on strengthening the back. You alternately tense and rest the muscles and ligaments that support the spine. This is an advanced posture so go easy and rest in between. The Cobra/Locust/Bow is yoga at its finest.

Head to Knee Forward Bend (Also known as alternate Leg Stretches) - This is a wonderful asana that may take you years to master, but every time you do it your back will benefit.

Spinal Twist – this was the exercise Richard Hittleman suggested most often to bolster the back. He unfailingly emphasized the importance of a supple spine.

There are many more yogic asanas that can help tone, strengthen and stretch out the important bones and muscles of our back. Attending a yoga class is a great way to learn this valuable tool to back health. Regular yoga classes can teach you the proper way to do the postures and connect you with other people who are interested in not only the physical but also the emotional and spiritual components of this five thousand year old practice. Once you learn the postures you can practice at home so that you are helping yourself stay young and fit every day.

Our modern lives are busy and filled with much sitting around and lots of stressors. Our bodies and especially our backs take that inactivity and stress and do their best to keep us going. The wise and ancient practice of yoga can help keep our backs limber and our spirit strong.

To see our selection of Yoga teacher training courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here too see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

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Related Resources

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz.

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Friday, May 14, 2021

Yoga for Enhanced Academic Performance

By Bhavan Kumar

The benefits of yoga are well known for adults, but many of these benefits also carry over to young students. Research has shown that regular practice of yoga techniques can help students fare better in their academic and emotional lives in various ways.

Physical Fitness

According to the CDC, childhood obesity rates have doubled over the past 30 years. About 1 out of every 3 children is obese. Improving the physical fitness of children is not only important for their bodies, but it also helps the mind. Studies have shown that practicing yoga not only improves physical fitness in children, but it also promotes better academic performance and emotional stability. The benefits of children's yoga come from a calmer heart rate that allows the brain to activate responses from the parasympathetic nervous system. Systems of the body such as immunity, circulation, digestion and glandular balance are enhanced as well.

Attention and Concentration

Yoga provides an avenue for the mind and body to relax from fast paced learning environments. This can help students apply themselves in a more effective way when learning and studying in the classroom. In a 2013 study, students reported better concentration and more restful sleep after practicing yoga for only one month. A study from the Department of Psychology at Stanford with 4th to 7th graders showed that eight weeks of practicing meditation for just one hour resulted in decreased anxiety and increased ability to focus their attention. The breathing techniques associated with yoga can increase concentration in ways that also enhance academic performance.

Behavior and Conflict

Yoga can also help students get along better with their peers which allows for a more effective learning environment. A school in Wisconsin began a yoga program for kindergarten to 8th grade students that consisted of two classes a week. These lessons emphasized breathing and movement yoga practices alongside teaching respectful behavior. After a year of using this method, the school saw a decrease of disruptive behaviors by more than half. It was found that behavior improved outside of the classroom as well. These results show that yoga may teach students how to manage their reactions and respect others in improved ways.

Stress

Many adults practice yoga to improve their moods and reduce stress. Just like adults, students are susceptible to the detrimental effects of stress. They are often pressured and stressed by their peers, social lives, family burdens and academic worries. A study published in 2009 analyzed the effects of yoga on adolescents with higher stress levels. The study showed that after seven weeks of regular yoga practice, breathing exercises and meditation, their stress levels were reduced and their academic performance improved as a result. A 2014 study showed that ten weeks of yoga practice reduced stress in a group of low-SES students.

Self-Esteem

Self-consciousness is often contingent upon academic performance, and excessive worry about it can lead to decreased performance or mental health concerns. Studies have shown that yoga can result in improvement of self-esteem to enhance mental health and improve academic performance. Students also deal with poor body image and feelings of awkwardness. A study in 2013 found that high school students that substituted yoga for standard physical education reported better respect for their bodies and improved spatial awareness. In other studies, students reported that regular yoga practice could provide incentive to refuse peer pressure to engage in destructive activities.

Practicing yoga offers a number of physical and mental benefits to students that allow them to better handle everyday stressors. This allows them to put more focus on their academic concerns with less of a toll on their health away from the classroom.

To see our selection of Yoga teacher training courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

J Educ Health Promot. 2013; 2: 55.

Published online 2013 Sep 30. doi: 10.4103/2277-9531.119043

Adolescent and School Health
http://www.cdc.gov/healthyyouth/

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Monday, May 10, 2021

How To Teach Yoga Classes For All Ability Levels

By Faye Martins

Teaching a yoga class is a big responsibility. You have to know how to get all of your students to relate to what you are teaching them despite everyone in your class having a different learning style as well as differing ability levels. What are some ways that you can learn how to teach yoga classes in an effective manner?

Pay Attention During Your Own Training Classes

Before you start teaching your own classes, you will have to become a certified instructor. When you watch your teacher, look at what he or she does well and emulate that as best you can. In most cases, your teacher is going to be patient, charming and disarming of anything negative that happens during class. Think about whether or not you enjoyed your own learning experience and make sure that you make the learning experience fun for your students as well.

Listen to Your Students

Your students won't mind telling you whether you are doing a good job or not as an instructor. While they may not say that you are a bad teacher to your face, they will tell you how they feel by not showing up to your classes or using body language that suggests that they are not having a good time in your class. If you notice that your students are not coming back to class or don't seem to be interested in what is going on, you know that you need to change things up a bit.

Everyone Is There to Relax

The point of yoga is to relax and feel inner peace. This means that you need to be relaxed as well. Although it is easy to get excited when a class is going well or nervous when you first start teaching, you need to keep yourself calm or at least not let your emotions show through. However, the good news is that you shouldn't have a problem getting too high or too low as long as you were properly trained in the class that you are teaching.

Know Your Role

Some teachers, who run mixed classes, become very popular with their students. No matter how popular you become, your number one priority is delivering a safe class where students feel welcome. Just because your students may come to class in tight pants or other types of somewhat revealing clothing does not mean that you should hit on them or make any other physical advances. Doing so could put the trust and confidence of a student in doubt and make you seem unprofessional. Over time, your students may see you as nothing more than a pickup artist who preys on those who pay good money to learn from you. While you can't control the actions of other people, you may want to encourage students to focus on the class and keep their priorities on a yogic path. Without giving lectures or coming across as self-righteous, your actions say a lot about your ethics.

Yoga is a great way to clear your mind and improve your fitness. If you are going to be a good yoga teacher, you need to be able to connect with your students in a meaningful and professional way. Therefore, remember to relax, keep your classes fun and never cross the line between student and teacher. This will ensure that you are successful in your teaching endeavors.

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