Name: YogaRenew
Brand: YogaRenew
Price: 397 USD

Three people doing handstand against the wall

Building Your Dream Career as a Yoga Professional

By Melanie RodriguezYoga

So you’ve finished your 200 Hour Yoga Teacher Training and now you’re ready to get out there and start teaching. But not only start teaching. You are looking to build a long-lasting career that will not only support you in all areas of your life from mental and emotional aspects to physical and financial.

Below are some ways in which you can build your career in terms of clients, the relationships you create, and your marketing/branding. You can read through all of these or you can skip to the sections that are most relevant for you at this time.

Building Your Clientele

In order to build clientele, you must put in the time to teach classes. This means subbing classes when you can (especially when you are a new teacher), teaching multiple classes throughout the week, building relationships with your clients, and sharing from an authentic space. It’s important to remember that people will not know you’re teaching unless you actually teach. You have to give people the opportunity to get to know you and your style. Even as an experienced yoga teacher, if I teach a class at a brand new studio where no one knows me, attendance may not be very high! This doesn’t mean I don’t have the skills to teach, or that people don’t like me, but it simply means that people do not know me or trust me.

There is a very special relationship between teacher and students, and whether or not it is consciously acknowledged, students/clients return to those teachers whom they trust and whose teaching styles resonate with them most. This is why preparation is so important. Your ability to put together a sound class, while remaining authentic is what will create long-lasting client relationships. Your students will grow with you, so long as they have the ability to connect with you. This is what will lead to clients following you from class to class, asking for privates, or taking your workshops/going on your retreats.

The Art of Subbing/Finding a Sub

Subbing is a big topic when it comes to teaching. As a Yoga Instructor, for the most part you have a pretty flexible schedule. However, once you are on the schedule you are scheduled to teach on the same days every week. Yoga teachers typically don’t get paid time off, or a certain amount of classes that they can sub out in a year. When you take on a class, it is assumed that you want to teach that class every week. Of course, things will come up. You get sick, life happens and this means that you are going to need a sub every once in a while.

A reliable teacher subbing for another yoga teacher and assisting a student in downward facing dog

Finding a reliable sub with someone whose style of teaching class is similar to yours will help your students feel comfortable.

The subbing protocol is different from studio to studio. Some studios have a texting thread, some studios use platforms such as Sub It Up or Instrukt, and other studios ask that you submit your sub requests through a manager. When taking on a class, it’s important to know what that studio’s subbing policy is. How would you go about an emergency? How many classes are you allowed to sub out in a month? Is it easy to sub out the class that you are being asked to take on? Everyone’s lives are different. You may travel a lot or you may experience situations where emergencies (or last minute events) are common. It’s important to take into account your life and how that gels with every aspect of the studio you are intending to teach at.

Building a Website

There comes a certain point in your career where you find it would be easier to have all your classes, events, and information in one place. You may be getting a lot of inquiries about how people can work with you privately, or perhaps you have people asking where and when you are teaching.

Building a website does not have to be the first thing you do once you complete your first teacher training. In fact, I would not worry about creating a website until you’ve been teaching for a bit. When you are done with your teacher training and if you are intending to teach, I would recommend that is your main focus. But once you’ve gotten traction and maybe you’re planning retreats, special classes, and the like and you have a consistent following…building a website might be the next step.
There are various sites you can use to build free websites on your own. Sites such as Squarespace, Wix, and ShowIt are some popular websites where you can create your website from start to finish without the help of a website or branding specialist. Creating a website on your own is definitely the most cost effective. These websites usually have different options for a monthly fee or an annual fee with the interface being rather user friendly. Of course, if you’re not so familiar with website development and/or branding, creating a website with all the bells and whistles may be a bit daunting. When I say “bells and whistles” I mean creating a button which connects to your email for prospective clients to connect with you, or linking different pages to one another, or linking a payment method to your website so clients can pay for sessions, events, or classes right from your page. If this feels at all overwhelming, the good news is that you can still create a website.
You can always outsource help. This is more costly, however, you don’t have to go through the hassle or frustration of trying to figure everything out on your own, especially if you consider yourself to be less than tech-savvy. Word of mouth is a great way to find a website or brand developer (a website developer is someone who just does website creation while a brand developer is someone who helps you develop your marketing and branding along with website creation). A good resource to find someone to help you with your website is Fiverr. This website helps connect business owners with freelance workers (across all budgets) in aspects from website design to content creation to video production and more. So if there is something you are interested in outsourcing, check out this resource.

Mastering Social Media

When it comes to mastering social media, it might be beneficial for you to reflect on what your current relationship to social media is. How do you view social media? Do you see it as something that is beneficial? Social media is a wonderful tool for marketing and branding. It’s an instrumental tool in connecting with others (this means potential clients), sharing what you do (how will people know that you’re a coach, teacher, or trainer if you don’t share it?), and general self expression (storytelling, perspective sharing, and educational content).

Sometimes sharing things on social media can feel daunting. It might feel overwhelming or scary because when you put things out there for others to see, you are making yourself vulnerable. But vulnerability, I believe, and authenticity is one of the best ways to genuinely connect with others. When you share your heart in an authentic manner, others pick up on that even if it’s through a screen or phone.

Mel's Instagram grid to represent her active presence on social media as a yoga teacher

Melanie’s Instagram grid to represent her active presence on social media as a yoga teacher.

Feeling called to begin mastering social media? Follow these tips below:

Post frequently — Posting on social media is a habit like anything else. The more you do it and the more you “practice,” the easier it will become. If you’re looking to gain a lot of traction on social media, posting every day is important to drive traffic to your page. In addition, the more content you have, the more points people might have to connect with you on.
Don’t second guess yourself — This is important. Sometimes we get in our heads way too much about what we’re sharing on social media. It can be paralyzing to the point that we curate what we say so much that it’s not authentic, or we don’t post at all. Remember, your viewpoints can change. What you share now does not necessarily have to hold true tomorrow or next year. Essentially, what you’re sharing is not set in stone even if it’s out there for other people to consume. Actually, I enjoy looking back on previous posts and seeing how I have grown in my own perspective, mindset, and values.
Keep one account — Oftentimes when people are interested in using social media as a marketing/branding tool, the first instinct might be to create a new profile. One profile for personal use and one profile for business use. My tip here is to not do that. You already have followers on your personal page. People who already follow you are potential clients and are generally people who might be interested in learning from you! Why start from scratch when you already have a wonderful foundation? Another note is that who you are in your personal life should hopefully not be different from who you are as a teacher or yoga/wellness professional. Your personal experiences are what fuel your teachings, so why create separation? Let’s go for integration.
Plan ahead of time — Planning what you are going to share ahead of time will help with creating consistency in your posting. When you plan ahead of time, you are no longer creating content on the spot nor are you under pressure to create something every single day. You can batch content, where you take a day to create multiple posts that you can share throughout the week. You can also preemptively take videos and photos that you know would be great for content. As an example, I love to snap 10-20s scenery videos that would be a great background for reels. This has made it extremely easy to create content that contains words, phrases, or quotes.
Just do it — If you’re wondering when to start, stop thinking about it and just do it. You definitely have a photo or video in your camera reel that is appropriate to share on social media. It doesn’t have to be the most jaw-dropping content, nor does it have to be perfect, or does it have to be liked by hundreds of people. But as long as you feel inspired, put yourself out there and just do it. Share and see what happens. Our fear of judgment holds us back, but often I find that when we choose to be vulnerable we are met with love. Even if it’s only by a few people.

Developing Online Courses

Online courses are a great way to share a topic in depth that you feel passionate about and/or that you’ve mastered. This is similar to a workshop, except this is something that can live on forever and can be far-reaching beyond the studio you teach at. You can create an online course about anything. Of course, there has to be an interest in what you’re seeking to share. Within yoga, there are certain topics that masses of people like to consume such as ayurveda, asana (especially specific subsets of poses like arm balances or inversions), meditation & mindfulness, philosophy, sequencing, etc… and it’s not limited to these topics.

When developing an online course you have to consider the following:

✅ Is there interest?

Like a workshop, you want to ensure that the topic you’re interested in sharing is something that people are interested to consume. Online courses are a ton of work. When you’re teaching live, you have the ability to work off the cuff and bounce off peoples’ energy. This is not the case when you’re filming. Filming usually requires you have a script, there’s typically more than one take, and if you’re doing something physical this means you’re most likely doing the physical practice as you film, which is another level of effort. So all in all, it’s important to try and ensure that what you’re creating and putting your time towards is ultimately something that people will be excited about.

✅ What is your intention behind the online course?

Defining your intention behind an online course is important for you to know your WHY. Knowing your why will help you to share from an authentic space. Why is this topic important to you? Why have you felt so interested in this topic to the point that you feel you’ve mastered it? What is driving you in sharing this information? Connecting to your intention helps you to connect to your audience. It’s similar to social media, the more authentic you can be, the more others will be able to detect and receive that.

✅ How are you planning to progress your students through the course?

When it comes to planning, you have to really think about how you are going to structure your course. You also have to share with your audience how you want them to progress through the course. Because you are not teaching in-person to your students, you can’t give them feedback in real-time. So you want to do your best in delivering the information in a scaffolding manner. This allows your students to consistently build upon previous knowledge to ultimately gain the skills or information that is intended for them throughout your course. It may not be perfect, but if you’re looking to create a successful course you have to think about setting your students up for success.

Online Workshops with YogaRenew

I jumped in on the opportunity to publish an online yoga course as soon as I could. It was important to me to be able to have a reach in the online community to extend my offerings, especially during unpredicted times. If your curious as to what an online yoga workshop looks like, check out some of my courses offered here at YogaRenew.

VIEW WORKSHOPS

Building Trusting Relationships

Building trusting relationships is probably the best part of being a yoga/wellness professional. When you are able to meet with like-minded individuals who are interested in a similar journey, it is the most gratifying and self-affirming experience. Relationships to your students, other teachers, and studio owners/managers are all important to build and maintain.

A group photo of YogaRenew's lead teachers conversing in a semi-circle

There is always room to grow in when conversing and learning alongside fellow yoga teachers and students.

Relationships to Students

Your relationship to the students that take your class is paramount in building your clientele, maintaining steady income, and supporting your overall fulfillment of your job. You don’t have to be best friends with everyone who walks through the door to take your class, but getting to know peoples’ names and taking genuine interest in the students who repeatedly take your class will go a long way in setting yourself up to have a solid group of students.

There is something to be said about also maintaining a comfortable distance from your students. Within the context of the student-teacher relationship, it’s important to remember that while teaching you are at the front of the classroom. This means managing the class, setting boundaries, and also respecting other peoples’ boundaries and space.

Another point to remember here is that all of your students can leave at any given time. The students who take your class may move, they may find another teacher, and they may leave the studio. You can love your students as you would love anyone else in your life, and with that remembering that you have no ownership over the students who take your class.

Relationships to Other Teachers

Your relationship to other teachers is an important factor when it comes to building trusting relationships. Having friends who are yoga teachers, particularly close friends, is extremely helpful when it comes to finding a sub, leaning on someone for support, and creating a community where you really feel a part of something larger than yourself. There’s also the benefit of knowing and connecting with others who are walking a similar path to you with a similar mindset.

A bit earlier on in this blog post, we talked about the art of finding a sub and the overall importance of “subbing culture” at whatever studio you are interested to teach at. It isn’t that you must be best friends with all the other teachers on staff for you to find a sub for your classes, but having relationships with the other teachers on staff can certainly help. When your sub request goes up, if your friend sees it they may be more likely to help out. It could also be the case where you perhaps ask one another to sub should one be needed, making it that much easier to take time off. Of course, you don’t want to rely or assume that your friends will pick up your classes but having people on staff who you know have your back can certainly help.

Teaching class is like making a presentation. You are required to stand at the front of the room and not only talk for a full hour (or more), but lead people through movements in a safe and effective manner, hold space for others, and do your best to share authentically. Some classes will go better than others. Some classes, the energy will be off, or you might make a mistake. I have gone to my trusted friends who also teach yoga when this happens. Sometimes it’s a venting session, sometimes it’s asking for feedback. But to have others who are in the same arena and can relate has been helpful in staying confident while growing my career.

Relationships to Studio Owners/Managers

The relationship that you have with the studio owners or managers that you work for is important for your overall experience of where you teach! The owners/managers are really the people who set the vibe, rules, and overall expectations of the studio. Different people have different communication styles and different ways of handling conflict, amongst other things. It’s less about being friends with the owner/manager and more so about having a solid ground of respect for the owner/manager. If respect is a two-way street for both parties, communication becomes much easier. If you have an issue that you need to discuss, being able to speak about that in an open way makes everything feel a lot easier and safer.

The last point to touch on here was brought up earlier, and that is creating a community where you feel a part of something larger than yourself. When you create trusting relationships with students, teachers, and the studio owners/managers you are creating a wide web of community members for you to converse with and potentially create long-lasting relationships.

10/25/2023

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Kate Revolved Sugarcane Pose Sequence PDF

Vinyasa Yoga Sequence for Revolved Sugarcane Pose

By Kate LombardoYoga Teachers

Years ago, when Patrick and I had our first yoga studios, he taught a 6:30PM Level 2 vinyasa class on Monday nights that was always sold out and packed wall-to-wall. I’m talking those pre-pandemic days when the idea of putting yoga mats only 3 inches apart from each other felt normal (at least in the NYC area anyway).

The group of students who took this class were Patrick devotees and subbing it last minute was my worst nightmare because you could literally see the looks of disappointment on people’s faces when they walked in and realized he wouldn’t be the one teaching the class.

Well, one Monday he needed a last minute sub and as his business partner it fell on me to heed those looks of sadness. In an attempt to ease the disappointment, I knew I needed to plan a fun, creative, and challenging class.

Enter the peak pose Pavritta Ardha Chapasana – or revolved sugarcane pose.

The first time I ever sequenced a class to this peak was during that night I subbed for Patrick and the students ended up loving all the side bending and twisty goodness that a class like this requires. So, I’m happy to say that it wasn’t the last.

This pose isn’t taught all that often, which can be a really fun way to challenge your students to try something new. It’s definitely a challenging peak, so a sense of humor is recommended when teaching it so that students don’t get stuck on taking themselves too seriously if they’re not able to hold the balance in this pose. It’s definitely one of those poses that’s more about the journey than the destination.

They key with building a class sequence for this pose is starting with a lot of open hip poses and side body opening and then leading students fully through the transition into neutral and then closed hip poses in order to facilitate the big twist required.

I find that focusing cues on the internal rotation created by lifting the inner thigh of the lifted leg helps students to find the balance here, and those cues can be worked into teaching Warrior 3, Warrior 1, and Revolved Triangle during class so they hear it over and over.

Revolved Sugarcane Pose (Pavritta Ardha Chapasana) Sequence

Puttering/Warm-Up:

Seated Twist
Anjenayasana with clasped hands
Prasarita Padottanasana with twists
Uttanasana with clasped hands

Sun Salutations:

3-4 Rounds

Standing Poses:

Warrior 2
Peaceful Warrior
Triangle Pose
Ardha Chandrasana
Warrior 1
Devotional Warrior

Balance Pose:

Ardha Chapasana
Supported Warrior 3 (blocks under hands)

Twist Pose:

Revolved Triangle

Peak Pose:

Revolved Ardha Chapasana

Wind Down Poses:

Child’s Pose
Janu Sirsasana
Supta Baddha Konasana

Savasana

We always believe in a full savasana, anywhere from 5-7 minutes! This is the portion of class where students can soak in their efforts and allow their body and mind to find stillness. If you want to learn to sequence like us, check out our Vinyasa Yoga Sequencing Course dedicated to crafting the perfect vinyasa sequence.

10/18/2023

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A Person Practicing Yoga Online with Their Laptop

Can You Really Learn Yoga Online?

By Lisa BermudezOnline Yoga

In this digital age, with an abundance of online resources at our fingertips, the question comes up over and over again: Can you truly learn yoga online? Almost anyone can open up their laptop and search for yoga classes, yoga tutorials, and almost anything else that falls under the umbrella of yoga. It can be really beautiful to have so much information at our fingertips, but it can also be a little overwhelming.

When it comes to learning yoga online, lots of people are excited to practice at home and learn from the comfort of their own home. There are also lots of accessible resources like YouTube, for example, that offer multiple classes and lessons. This age of online yoga has also come with a lot of options for class length. There are options for full length, 60-90 minute classes, as well as 30 minute yoga classes and so much more.

Is it possible to learn yoga at home?

The beautiful thing about yoga is that all you really need is a mat. Of course, using props is incredibly helpful and may help support the practice, but they’re not always necessary. This means that you can really practice yoga anywhere, whether it’s at home or on a business trip or a family vacation. At the core of yoga, all you really need is your body and your breath.

Learning yoga at home certainly has advantages and disadvantages. Some advantages include convenience, personal pacing, and the option to practice according to what you specifically need and want that day. Learning at home removes the stress behind getting to a studio on time, worrying about being late, worrying about the teacher ending late, and taking part in a class that has a focus you may not be too excited for.

When you choose to learn at home, you are in full control. This is especially helpful for yoga teachers or advanced practitioners who have strong body awareness and know their limits. It’s a great way for people with a consistent practice to stay consistent and committed. Practicing at home also allows beginners to take a bit more time figuring out the set-up of a pose and it gives them the ability to pause or rewind a recorded class.

Like anything with tons of advantages, there are also a few disadvantages of practicing at home. We’ve definitely come a long way with technology and live classes can offer real-time feedback. However, if someone is just watching a recorded video, they may have some immediate questions. Without a teacher physically present, there’s potential for misalignment or misunderstanding the poses. A person who isn’t aware of how to modify poses that don’t feel right for them or a person who is injured and lacking information on how to modify common poses would certainly be at a disadvantage.

Sometimes, people also need the accountability of physically showing up to a class and having a teacher see them and tell them they’ll see them the next week. It can be challenging to actually stick to a schedule that you set for yourself at home.

Learning yoga online is definitely possible, especially now that we have so much equipment, technology, and various ways to communicate to each other in real-time.

Is it okay to learn yoga from YouTube?

YouTube, with its gigantic library of yoga tutorials and classes, is the go-to for many aspiring yogis seeking knowledge and clarity around this ancient practice. The pros and cons of learning yoga from home are also present when it comes to learning yoga from YouTube. Sometimes a lot of information can be too much information. There are tons of styles of yoga to choose from, and if you’re not sure what you like or what your body and mind are seeking, it can be a little overwhelming. From Hatha to Ashtanga, Yin to Kundalini, there’s a video for every style and level. This variety can help you discover what resonates with you, but if you try a class and don’t vibe with it, there’s a chance you might just write-off yoga forever, which is certainly a con!

YouTube yoga classes host a lot of offerings from expert teachers in the many realms of the yoga practice (meditation, pranayama, vinyasa, etc.) Many renowned yoga instructors, studios, and teacher trainings have their channels, with top-tier instruction for free or at a fraction of studio prices. If you haven’t already checked out our YouTube channel, we invite you to do so today: YogaRenew YouTube Channel

Using YouTube can help you get a taste for a teacher or studio and see what their teaching is like before you commit to a class pack, subscription, or training. Teachers love to share important information about alignment and modifications because there isn’t always time to unpack those things and break them down in a live, online, or in-person group class.

Although you won’t be getting live feedback in the moment, you can use YouTube to help you understand different styles of yoga, poses, modifications for poses, and even explore other classes in meditation or pranayama. YouTube is a great platform to help you begin to expand your knowledge of yoga and everything that comes with the teachings. It’s also a great source to use for when you want to explore topics in yoga philosophy and the subtle body.

If you decide to learn from YouTube, choose reputable instructors and schools. Find out their credentials, read reviews, and listen to your body. If a pose feels off, make sure you tune into your inner wisdom and resist pushing yourself or going too far.

Is 30 minutes of yoga a day enough?

The answer largely depends on you! The answer to a lot of questions about how something should feel or how much of something you should do usually always comes back to you checking in with how you’re doing and how you’re feeling. One of the goals of yoga is to heighten self-awareness so you can become better at figuring out what you need.

If your goal is to move your body, center your mind, and clear your thoughts, then 30 minutes can be sufficient. 30 minutes is actually a nice amount of time to give to yourself if you plan to practice somewhat daily. It’s a timeframe that can be worked into most busy days and it’s just enough time to really sink into yourself and check in with yourself.

If you’re looking to gain more flexibility, strength, or master advanced poses, a more extended session might be beneficial. There are lots of poses that require more of a warm-up and more awareness around grounding, lengthening, and building certain physical patterns before moving into a deeper pose. In this case, 60 minutes is often ideal, and 90 minutes can be even better.

Consistency is key in yoga. It’s often more productive and practical for some people to practice for 30 minutes daily than to fit in a 60-90 minute class a few times a week. Over time, those daily half-hour practices will lead to noticeable improvements in flexibility, strength, and mental clarity.

Let’s embrace the online world!

This digital world we have access to offers accessibility, diversity, and flexibility. However, like any tool, its efficacy depends on how you use it. Make sure you choose reputable sources, maintain self-awareness, and prioritize safety. You can also consider supplementing with occasional in-person classes or workshops for feedback.

Yoga is a journey of self-discovery, and online resources can be valuable companions on the path. Embrace the online world with mindfulness, and your practice can flourish anywhere. Online yoga is something a lot of us may have resisted at first, but it’s proven to be helpful for so many people across the globe!

With the online movement growing bigger and bigger every year, it’s a source to embrace. There are so many yoga teachers using the digital platform as a tool to help get their offerings out to more and more people. Almost everyone can practice yoga in some way and it’s been beautiful to see it become so accessible to people who otherwise wouldn’t be able to try it.

If we can elevate the positive things about the digital world, we can build on that positive. It’ll only keep getting better, more accurate, and hopefully serve those who continue to need it.

Like this blog? Drop your email below to stay in the know with the latest in yoga trends, education & community!

10/17/2023

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Students lying down with blankets covering them in a Yoga Nidra class

Yoga Nidra: The Gateway to Relaxation

By YogaRenew Teacher TrainingYoga

What is this new meditative practice everyone is raving about to help them get better rest? Much like its name suggests (yoga = union; nidra = sleep), it cultivates a better relationship with your body and mind and their relationship with resting.

Yoga Nidra is a practice of guided relaxation

Let’s talk about what the actual practice entails — this can vary from teacher to teacher (even practitioner to practitioner based on personal preferences) but we’ll give a general overview:

Guided visuals

Usually a person’s voice will guide you through a journey – a journey painted by creative language from the teacher (speaker). These guided visuals can include guiding you to a specific place, usually a scenic area with something you are asked to recall and revisit later in your altered consciousness. The visuals can include things like:

Walking through a cave
Seeing a word or phrase in your mind’s eye
Navigating yourself towards a bright light or along a line of light

Relaxing, gentle language

Most of the time, Yoga Nidra recordings are recorded softly, with a gentle voice and words that aren’t triggering or intense. Oftentimes, teachers will research trauma-informed language to ensure they are speaking in a manner that is safe for most. The language is also generally centered around the ancient yogic practice. Obviously, it has morphed and shifted over time, but the basis remains the same – in order to achieve tranquility of the mind, the practitioner must be made aware of the state of their mind (whether directly or indirectly).

A guiding voice and music

Yoga Nidra recordings tend to have someone talking, but you will find some recordings where music is included. The music is intentionally selected based on the amount of hertz in the audio. The hertz oftentimes translates to certain emotions, feelings or resonation.

What are some of the benefits?

The main benefit most people rave about is that their rest/sleep quality significantly increases while actively practicing Yoga Nidra. Many say they sleep better at night, are actually able to sleep through the night, and find themselves far more rested the next day. Here are some additional benefits of the practice:

Reduces stress & suffering
Holds space for the mind to expand
It’s universal
Minimal to no physical exertion

Yoga Nidra vs. Meditation

You may be wondering how this practice is any different than meditation… and it really comes down to a couple of things:

Meditation works towards the expansiveness (stillness, essentially) of the mind; Yoga Nidra works to lull the mind to a gentle sleep psychosis state
Yoga Nidra is practiced lying down (generally); meditation is practiced seated (traditionally)
Meditation includes mindfulness to reach enlightenment; Yoga Nidra includes sleeping with conscious awareness
Yoga Nidra and meditation are both powerful tools to allow the mind to find peace

Who is Yoga Nidra for?

Yoga Nidra is the perfect practice for those looking to find an easier way to slow down and calm their mind. It can be a great step towards meditation and even help people get familiar with the experience of Savasana. People of any age can practice Yoga Nidra but usually the people who notice the most benefits are people who live a busy lifestyle (i.e. professionals working in offices all week, people in the service industry who are on their feet and interacting with people all day long, athletes – people who move constantly, analytical/over-thinkers – those who process data all day long, the list goes on…)

It is also a safe practice for kids and can be encouraged for those underage. The language is safe and accessible and can give kids a glimpse into the world of yoga. A lot of times, school systems will provide guidance and counseling, but if students are looking for resources outside of the classroom, Yoga Nidra videos online can be a great option.

3 ways to practice Yoga Nidra

YouTube

YouTube is a great resource for free, online Yoga Nidra videos. You can simply search by, “yoga nidra” and you’ll get a plethora of results – finding the right one for you is a different story. Keep your mind open and try a couple different videos before you commit to one. Be conscious of the person’s voice, what they’re talking about and also the graphics on the screen. Most Yoga Nidra videos will have some sort of healing background that relates to sleep: a black screen, dark graphics with healing images like a lotus flower, calming images of waves or lines that are easy on the eye.

Check out some Yoga Nidra videos on YouTube:

Mobile Apps

Here are some apps that feature Yoga Nidra as part of their subscription:

Your Local Studio

Check if Yoga Nidra is an offering on your local studio’s class schedule. It might also be listed on their Google Business listing under what they offer! Most studios might feature a Yoga Nidra class as a ‘workshop’ or special event if it’s not a regular class, but it never hurts to ask the studio manager or other students if there’s any type of Yoga Nidra class.

Why is it so popular/trending?

Sleep is essential to human life – and some people are not getting the proper amounts or the proper quality of rest. With such an emphasis on sleep quality, people have turned to practices like yoga to balance out their busy lives. Also, with the convenience of apps, YouTube access and online courses, people can find any type of Yoga Nidra practice they want – making it easy to tune in and tune out whenever is best for them.

The Yoga Nidra practice puts strategic rest at the forefront, allowing your mind to absorb, learn, and retain proper rest. We can’t ask for much more than that. I hope you find some meaningful rest this weekend…

10/13/2023

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Adho Mukha Vrksasana Yoga Class Sequence PDF with all the poses by Patrick Franco

Full Sequence to Handstand

By Patrick FrancoYoga Asana, Yoga Teachers

Handstand/ Adho Mukha Vrksasana

Adho Mukha Vrksasana, translated as Downward Facing Tree Pose, is very often referred to as Handstand. This pose is considered an inversion but some also consider it an arm balance hence also referring to it by another name “Full Arm Balance.” Generally speaking, the pose is energizing and uplifting. In addition, regular practice will tone the muscles of the shoulders, back, spine, and abdomen.

In this sequence, we are focusing on the full extension of the arms, the deep bend of the knees with the heels towards the buttocks, and the activation of the deep abdominal muscles. Mastering these actions will help build the necessary strength and flexibility in the body as well as the mental clarity and confidence to begin hopping into Handstand with two feet at once!

Practicing Handstand in this manner, as opposed to hopping with one foot at a time, has a slightly different set of actions and focus. Essentially we are trying to hop into a Handstand and catch ourselves with the legs in a Virasana position (knees bent, heels towards buttocks) before extending upwards. This version is typically more challenging for most practitioners. The arms need to remain straight while bringing the shoulders over the wrists, the tailbone and upper back need to be firm to provide stability to the back body so the knees can bend, and the abdominal muscles need to be pliable and strong to control the ascent and descent of hopping up and down.

This pose should be practiced with a playful and joyous mentality, similar to as if you were a child hopping up and down freely with buoyancy. As we get older, we tend not only to lose our childlike spirit but also the spring in our joints. Hopping playfully and safely can help build back both buoyancy of spirit as well as body.

Puttering/Warm-Up:

Vajrasana
Sukhasana forward fold with arms fully extended forward
Downward Facing Dog
Urdhva Prasarita Padasana

Sun Salutations:

Surya Namaskar A (3-4 Rounds)

Standing Poses:

Trikonasana
Extended Side Angle
Warrior 1
Pyramid Pose

Balance Pose:

Tree Pose

Peak Pose:

Handstand at the Wall *hopping with 2 feet

Wind Down Poses:

Seated Spinal Twist
Bridge Pose
Legs Up the Wall

Savasana

Give this playful sequence a whirl and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

10/11/2023

Love9

A girl with headphones on watching a yoga video on her laptop

Practicing Yoga Online: What You Need to Know

By Lisa BermudezOnline Yoga

Over the last few years, online yoga has become a regular part of our day to day life. Lots of yoga teachers, yoga studios, gyms, personal trainers, and other fitness and wellness professionals have incorporated the online platform to share their teachings and services.

With the popularity of online learning also comes questions about what makes certain classes stand out, whether learning online is doable, pricing of classes, quality of free content, the best free classes, and also how long classes should be.

The Best Online Yoga Classes

The roots of the physical yoga asana practice date back thousands of years and it has gone through many iterations before becoming what it is today. During 2020, we even experienced a time where attending a physical class inside a studio wasn’t an option and online learning was the only way to attend a yoga class.

Since we had to find alternative ways to practice yoga, practicing online has become extremely popular. After in-person yoga and other in-person activities became an option again, many people still choose to incorporate online options into their lives. It seems that practicing yoga online is here to stay.

So what makes an online yoga class the best? There are so many fitness apps, virtual classes and online communities to join, all from the comfort of your home, from any device, during a time that is convenient for you. It can be overwhelming to figure out what the quality of certain classes are.

Like most things in yoga, it depends on the individual. It depends on what style you prefer, how you learn and observe, and also what your current fitness level is. The best online yoga classes show the instructors full body, incorporate different level classes, offer options for meditation and pranayama, and also include a way to contact the teacher or studio.

With that said, you are really the only person who can determine what the best classes are and what works for you. You should make sure you understand the teacher, that the quality of the audio and video is clear, and that it’s a teacher you connect with and want to keep tuning in to.

Finding the Right Yoga Class

Selecting the vibe of the type of yoga you want to practice is essential towards making sure you are fully present in the class. Here are some things to consider when selecting an online yoga class:

What type of yoga are you interested in? There are so many genres of yoga, all bringing different benefits to the table. A couple of popular yoga classes today are: yin, restorative, vinyasa, and meditation. The type you choose may change day-to-day based on a variety of different factors. For example, what time of day are you practicing at? If it’s right before bed then restorative or yin might be your vibe. But, if you’re looking for a midday energy boost, a vinyasa flow will definitely help with that.
What are you taking the class for? Good online yoga classes will always give a brief description of what the class entails and what you can expect during the class. Since classes are pre-recorded, the content has been specifically designed to target certain areas and fulfill specific needs and you’ll want to make sure they’re aligned with what you’re looking for. With so many options available, it’s important to know what style of yoga you enjoy so you can find the best for you.

Finding the Right Yoga Teacher

Looking online may feel foreign if you’re used to attending a studio. However, many companies are working towards bringing their business online, so a yoga studio will sometimes highlight and introduce you to their teachers.

Here are some questions to consider when browsing classes by teachers:

Does this teacher specialize in a specific type of yoga?
Do they touch on elements of the practice in a way that feels right to you?
How long has this teacher been teaching?
What are their credentials for teaching yoga?

Pricing vs. Free Content

Here’s a little secret: If you enjoy the free classes and videos that a teacher provides, you will really enjoy their paid options even more. Teachers and studios give you a little taste of their offerings when they provide freebies like YouTube videos, Instagram reels, and other content across social media.

If you enjoy the complementary offerings, give the paid options a chance too!

If you can’t afford the paid options, most teachers and studios will work with you to figure out what you can afford or how you can work together. It’s always worth asking and it’s also always worth inquiring about scholarships and options like payment plans.

How Long Should a Class Be?

Along with the wave of online yoga also came the options for shorter yoga classes. In-studio classes are often 60-90 minutes long, so it can be jarring to see an online option that’s maybe 20-40 minutes in length. The longer classes certainly provide a more in-depth option and will also touch on diving deeper into certain physical areas.

The shorter-length option is a great way to actually get yourself moving and practicing. When you’re at home. There may be a tendency to say you don’t have the time to do something or it can seem like an hour is taking away from certain duties you have to get to. With the shorter classes, you can practice in whatever time frame you have available.

Shorter yoga classes may also help you stay consistent with your practice and give you less reason to skip a day or make up excuses about not having time. They’re a wonderful option for busy people and for anyone looking to just get moving throughout their day.

Taking a Yoga Class Online

Overall, in-person classes certainly provide a sense of community, accountability, and they get you out of your house or office and into a yogic environment. Online classes provide convenience and can be done anywhere, at any time. As long as you’re practicing yoga, you’re doing something great for yourself and you’re carving out the time for your own self care and self love – this is key!

10/10/2023

Love0

Yoga Sequence to King Pigeon

By Kate LombardoYoga Asana, Yoga Teachers

There’s something so satisfying about a class that opens both the heart and the hips. Those two areas of the body are places where so many people hold tension, so taking time to create space there feels like a treat. That’s why Eka Pada Rajakapotasana – King Pigeon Pose – is such a fun peak pose to teach.

The other thing that’s great about this pose is that it’s a peak that truly has stops along the way where students can stay and work and still get all of the benefits of the full classical version of the pose, even if the decide that going on the full journey isn’t for them that day. Poses that give students the opportunity to make choices that work for them but don’t leave them feeling like they “just can’t do it” are my favorites to teach.

Often times when people think of pigeon pose, the focus goes to the outer hip opening of the front leg (the leg that’s bent). And while, yes, that’s important– I think the opening of the psoas and hip flexor for the back leg is actually more important to open up in this pose in order to create the full backbend.

Offering a strap is also super important to work into that over the head reach with the arms needed as well.

Puttering/Warm-Up:

Seated figure 4 stretch
Anjenayasana
Tadasana with Gomukasana arms

Sun Salutations:

3-4 Rounds of Surya Namaskar A

Standing Poses:

Warrior 2
Triangle Pose
Ardha Chandra Chapasana
Warrior 1
Devotional Warrior

Balance Pose:

Baby Dancer Pose

Twist Pose:

Anjenyasansa Twist

Peak Pose:

King Dancer Pose

Wind Down Poses:

Child’s Pose
Baddha Konasana
Supine Twist

Savasana

If you liked this sequence and want to find more vinyasa yoga sequences like this along with teaching notes + tips on how to cue them, follow @kate.lombardo + @yogarenewteachertraining on Instagram.

10/05/2023

Love6

Mastering Yoga Sequencing: 3 Essential Books for Your Journey

By YogaRenew Teacher TrainingYoga Teachers

Yoga sequencing is an art that allows practitioners to harmonize body, mind, and spirit through a thoughtful arrangement of asanas (postures). Whether you’re a yoga teacher looking to deepen your knowledge or a dedicated yogi aiming to refine your personal practice, the right resources can make a world of difference. In this blog post, we’ll explore three exceptional books that are indispensable for enhancing your understanding of yoga sequencing. These books include “Yoga the Iyengar Way” by Silva, Mira, and Shyam Mehta, “Light on Yoga” by B.K.S. Iyengar, and “The Heart of Yoga” by T.K.V. Desikachar.

1. “Yoga the Iyengar Way” by Silva, Mira, and Shyam Mehta

Yoga The Iyengar Way Book Cover

B.K.S. Iyengar’s approach to yoga is revered for its precision and alignment, and “Yoga the Iyengar Way” brings this method to life beautifully. This book, authored by Silva, Mira, and Shyam Mehta, is an ideal resource for those looking to understand the fundamentals of Iyengar yoga sequencing. It provides detailed instructions, photographs, and sequencing examples that help you develop a solid foundation in yoga.

Notable Features:

Comprehensive explanations of key asanas and their variations.
Step-by-step guidance on sequencing for different levels and abilities.
Insights into the therapeutic aspects of Iyengar yoga.

2. “Light on Yoga” by B.K.S. Iyengar

Light on Yoga Book Cover

“Light on Yoga” is a timeless classic authored by the legendary B.K.S. Iyengar himself. This book is often referred to as the bible of yoga, and for a good reason. It delves into the philosophy, techniques, and sequencing principles that underpin the practice of yoga. With detailed illustrations and instructions, it’s an invaluable resource for practitioners and teachers alike.

Notable Features:

A comprehensive guide to over 200 asanas and pranayama techniques.
Insights into the philosophical foundations of yoga.
Guidance on how to structure your personal practice and classes.

3. “The Heart of Yoga” by T.K.V. Desikachar

The Heart of Yoga Book Cover

T.K.V. Desikachar’s “The Heart of Yoga” is a contemplative exploration of the essence of yoga and the art of sequencing. This book emphasizes the importance of tailoring yoga practices to individual needs, making it an indispensable resource for those interested in personalized sequencing and therapeutic applications of yoga.

Notable Features:

Insights into the principles of Viniyoga and adapting yoga for various life stages.
Guidelines on designing sequences that address specific physical and mental conditions.
Reflections on the spiritual aspects of yoga practice.

These 3 Books Can Drastically Aid in Your Sequencing

Incorporating these three books into your yoga journey will undoubtedly enrich your understanding of yoga sequencing, alignment, and philosophy. Whether you’re practicing yoga for personal growth or teaching others, “Yoga the Iyengar Way,” “Light on Yoga,” and “The Heart of Yoga” will serve as invaluable companions on your path to mastering yoga sequencing.

Remember that mastering yoga sequencing is a lifelong journey, and these books will be your trusted companions along the way. So, dive into these profound resources, deepen your practice, and share the wisdom of yoga sequencing with others.

If you liked this blog post related to sequencing, you might be interested in our course coming soon! Drop your email to stay up to date on our latest articles, videos and courses.

Eka Pada Koundinyasana 2 Sequence

By Patrick FrancoYoga Teachers

Eka Pada Koundinyasana 2 (One Legged Sage Pose 2)

Eka Pada Koundinyasana, named after the sage Koundinya, is an intermediate to advanced level arm balance pose. This pose develops strength and agility of body; coordination and concentration of mind, and lightness and equanimity of spirit. One thing to remember when practicing or teaching a pose that is physically challenging like Koundinyasana 2 is that there are numerous points in the process to be able to work even if the full posture isn’t available on this particular day. So… just do your best and enjoy the ride.

In this vinyasa yoga sequence, we are focusing on the legs moving from bent to straight through a variety of different poses. This is one of the key actions when working on Koundinyasana 2. Straightening the legs fully, while suspended above the mat on the hands, will encourage a feeling of lightness throughout the body.

While moving through this sequence, keep in mind the challenge ahead and be cognizant of exhaustion. It is important to have preserved the mental and physical focus necessary to work on Koundinyasana s while at the same time opening and preparing the body to be ready. A good vinyasa class is both challenging yet achievable and should leave a student feeling light and equanimous, not foggy or drained.

As with most “leg over shoulder” arm balances the body needs to be opened in a variety of ways that open the shoulders, hip flexors, hamstrings, and spine. Poses like Triangle Pose, Wide Legged Standing Forward Fold, Lizard Pose, and Yogi Squat are great poses to build a sequence around when working on Koundinyasana 2.