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4 Yoga Poses for Spring Renewal

By Yoga Asana

Our yoga class theme of the week is renewal ✨

From a yogic and mindfulness perspective, renewal can be viewed as letting go of what no longer serves us so that we may grow and embody who we are now in our fullest capacity.

Lao Tzu once said,

“When I let go of what I am, I become what I might be.” 

This week, invite your students to see their practice from a fresh perspective, embracing the spirit of spring and the season of renewal. Spring is a time for expansion, for us to let go of the heaviness of winter, and bloom into our biggest and brightest selves.

In your yoga class, you can have your students build up to the peak pose Wild Thing, also known as Rockstar or Camatkarasana. This fun and invigorating asana is great for the upper body, helping to stretch the chest, shoulders and throat — areas that tend to get clogged up physically and energetically as seasonal allergies arise.

Throughout class you’ll want to focus on opening up their shoulders, and using teaching cues that remind students to lift their chest so that their bodies are warmed up and ready by the time you reach your peak. Wild thing also helps to open up the hip flexors and build strength in the back and lower body. Camatkarasana will help your students feel refreshed, open and ready to take on the world!

Here are some yoga poses that you can incorporate into your class to embody the spirit of renewal as you prep for Wild Thing:

1.Warm up with a Lung Bench

Grab two blocks. Place one block on the wide, medium height setting, below the shoulder blades. Place the second block beneath the head. Give students the option here to straighten legs or keep knees bent.

Lung Bench Yoga Pose with Blocks

2. Create space in the hips with Crescent Lunge

From Downward Facing Dog, step your right foot forward and drop your left knee down to the floor. Give students the option here to keep their hands on the floor, bring their hands to rest on their thigh, or lift the arms up overhead. If there is any discomfort underneath the left knee, pad up with a blanket or folded yoga mat. Don’t forget to do the other side too!

3.  Open the side body with Peaceful Warrior

From Warrior two, flip your front palm and reach it up and back overhead. Rest your back hand gently on your back leg as you open up your side body and create space along your rib cage.

4. Find your Wild Thing 

From Downward facing dog, lift up your right leg. “Flip your dog” and step your right foot to the left of your left leg with your knee bent. Sweep your right arm up and over your ear with your palm facing down. Draw your shoulder blades together to lift your chest and expand through your heart center.

Time to wind down ⏱

Don’t forget to cool down with a supine or seated twist before coming to lie down in savasana. Here at YogaRenew, we are wishing you a bright and expansive spring season!

Be sure to check out our blog each week for a new yoga class theme and pose ideas. ?

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04/19/2022
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Lisa Bermudez - Ayurveda Teacher

7 Interesting Facts About Ayurveda with Lisa Bermudez

By Yoga Teachers

My personal journey with Ayurveda…

Ayurveda is something that was weaving its way in and out of my life for a very long time. It didn’t have a very deep impact on me until I was in my 20s and went on a pilgrimage to India. It was there that I made my way to an Ayurvedic center in Varkala. I met with an Ayurvedic practitioner who took my pulse and asked me some random questions about my sleep, my stress, my job, and whether or not I shaved my arms. He looked at my nails, looked into my eyes, and talked to me a bit more about things that didn’t appear to have anything to do with the sinus infections I’d been getting every year since I was a teenager or the strep throat I’d gotten every winter since I was a little kid. I didn’t understand how the quality of my friendships, the food I ate, and the time I woke up or went to bed could have anything to do with preventing disease in my body. I was even more confused over how my NYC diet of salads and smoothies on-the-go was something he seemed to shake his head over instead of praise.

After jotting down some notes and asking me more wild questions (like whether or not I was a natural blonde…) he told me that during my stay at the Ayurvedic center, I had to wake up every day before sunset to receive treatments for my sinuses. He also handed me a u-shaped copper contraption to use on my tongue every morning. This was the very beginning of my Nasya Practice and my Tongue Scraping Practice. I followed his prescription of scraping my tongue each morning upon waking up and also meeting another Ayurvedic Practitioner every day before the sun rose. I’d go into a little hut with my new Practitioner, where I’d inhale a steam infused with herbs picked fresh from the garden. I’d then lie down and have oils dripped into my nose while my sinuses were massaged. After the first morning, I remember feeling like I’d never taken a full inhale until that day. Each day after my sinus treatments, I felt more clear-headed, energized, and more like myself. I also felt nourished and extremely taken care of.

Before leaving the center, I was told to continue using the tongue scraper and to use certain oils for my sinuses. I kept up with these simple practices and I haven’t had a sinus infection or strep throat since. The benefits of tongue scraping are actually widely seen by western dentists as a way to help remove plaque and bacteria off the tongue’s surface. We have some modern science that can help provide some context for how it works, but I think it’s incredible how many modern medical practices have been passed down over thousands of years ago through Ayurvedic tradition.

My short stay in Varkala all those years ago was what ignited my desire to study this amazing science and share its beautiful practices! If your path is similar to mine, perhaps your first experience with Ayurveda was, or is, in your 200 or 300 Hour Yoga Teacher Training. Or maybe you come from a family of Ayurvedic Practitioners or people who apply the teachings to everyday life. Maybe this is the first time you’re witnessing the word “Ayurveda.” Wherever you are on your journey, I’d love to share some interesting facts about Ayurveda with you.

What I learned along the way

1. Ayurveda is a science of life

Ayurveda is a 5,000-year-old system of natural healing rooted in the ancient culture of India. The term translates to ‘science of life’ and that’s exactly what it is. (Ayur = life, Veda = science or knowledge)

2. Ayurveda is the oldest, continuously practiced form of medicine in the world

Ayurveda is believed to be the oldest, continuously practiced form of medicine in the world, passed down over 5,000 years. It’s seen as the mother – or the source of all medicines. From India, it spread to Asia, to Russia, to The Middle East, to Europe. We will always see a lot of overlap of the principles of Ayurveda in most natural medicines practiced around the world. We’ll see these universal principles of mother nature in many cultures around the world as well.

3. Ayurveda and yoga are meant to be practiced together

It’s said that Ayurveda and yoga are meant to be practiced together. We can view Ayurveda as the study of matter and how we, as individuals, interact with matter. I am made of matter, you are made of matter, whatever you’re reading this on is made of matter, and anything we experience through the senses is made of matter. Anything we interact with and anything we take in through the senses is either medicine or poison for our body. When we are in balance with everything around us and within us, then we can connect more deeply to our soul and to the parts of us that are beyond this material world.

4. This material world is made up of different qualities

The elements are made up of these qualities. These elements form the doshas. We all have three maha (great/main) doshas present in all of us. They are kapha [earth + water], pitta [fire + water], and vata [air + ether]. The way these doshas work within each of us determines our basic nature, our physical constitution, and how we carry out our purpose in this life. Many of us have one dominant dosha, but the other two are always present. We move in and out of balance throughout this life and understanding the doshas is one way to find and maintain balance as we move through the rhythms of our day, the seasons, and our life.

Find out which dosha is dominant for you: What’s Your Dosha?

5. Rhythm is key to Ayurveda

Dinacharya is our daily rhythm. One of the most powerful practices in Ayurveda is routine. There has always been wisdom in those rules our parents or caretakers set for us as little kids when they told us to get to bed at a certain time or to have dinner at a certain time. Ayurveda teaches us that having a routine and finding a rhythm can be incredibly beneficial to our overall health.

6. The mind, body, senses, heart and spirit are used to measure health

According to Ayurveda, we look at the quality of our mind, body, senses, heart, and spirit when we measure our health. We might be in perfect shape with excellent blood work from the doctor, but we are suffering from deep depression. Or maybe you feel wonderful in your mind and body, but you are unfulfilled with where you are in life and you don’t quite know your purpose. When you aren’t answering the call to our purpose, we can’t be in perfect health. Often, these characteristics are interlinked as well. A lack of exercise or poor sleep can lead to emotional or mental lows. Emotional distress can have physical effects as well. Ayurveda recognizes the importance of a holistic approach to health.

7. Ayurveda teaches us to do all things with love

When we can embody this concept, we can find ways to come back to balance and inspire others to do the same. We don’t have to completely change our life to be healthy and happy and well. We can take on certain practices as they call to us and we can begin to find balance by practicing them consistently.

I used to think Ayurveda was similar to a fad diet or program, but it’s actually the complete opposite. It’s a lifestyle that leads us back to the realization that we are loving beings meant to connect to love within ourselves and this beautiful world around us.

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04/19/2022
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Woman grabbing tumeric ayurveda coach

3 Ways that Ayurveda and Yoga are “Sister Sciences”

By Lifestyle & Wellness

Why is Ayurveda considered the sister of yoga?

Ayurveda is a science that helps us understand our personal rhythms and the rhythms of this world. It’s often called the sister science to yoga because it’s said that Ayurveda and yoga are meant to be practiced together. We can understand yoga as a practice that helps us tune into our soul and connect to the divine. It can help us understand the nature of our mind and access our heart so we can remember who we really are. Ayurveda helps us understand this body we are born with and how it works in this world. Ayurveda helps us understand matter, the world, and the elements that make it up. It allows us to live in this world while having a connection to our soul.

Whenever I teach an Introduction to Ayurveda class, I often like to open by saying that Ayurveda is the Sister Science of Yoga. That usually sparks some interest in everyone because most people have heard of yoga, but Ayurveda is something that’s not quite as mainstream, but it’s definitely a science that’s becoming more and more popular. We’re even starting to see certain celebrities talk about Ayurvedic Treatments, Ayurveda Wellness, and even Ayurvedic Cleanses. Just like yoga, Ayurveda can sometimes come off a bit intimidating to anyone brand new to it, but both yoga and Ayurveda can be incredibly accessible once we begin to learn more. Ayurveda may actually help us with our yoga practice and our yoga practice can help us bring Ayurvedic principles into our lives. They truly are “Sister Sciences”

1. Balance

When we are balanced in our body, mind, and spirit through Ayurveda, we can connect more deeply to our yoga asana, meditation, and pranayama practices. These days, when we take a yoga class, we usually move through the asanas (the physical shapes), maybe some pranayama (breath-work), and perhaps even some meditation.

If I’m having a day where I wake up irritated because I didn’t sleep much, drink a ton of coffee, eat super spicy food for lunch, and then have a very heated argument with a coworker, I might think that going to a vinyasa yoga class is the perfect way to balance out my frustrating and heated day. However, once I get onto my yoga mat, I might start to feel like I can’t sit still because I’m still buzzing from my hot lunch and heated conversation. Even as I begin moving through the asanas, I may find that my stomach is bothering me or I might even also have heartburn from the spicy food. Maybe my lunch from earlier didn’t digest well because I had a rough conversation with my coworker immediately after eating and now it’s distracting me from my yoga practice.

While I might be able to make it through the class, I might find myself overly irritated as opposed to finding the balance I was seeking. By the end of the class, the teacher might offer up some pranayama or meditation, but I probably won’t be able to focus because I’m incredibly over-stimulated.

Ayurveda teaches us that like increases like and opposites balance. Waking up irritated, drinking coffee, consuming spicy food, and having intense conversation are all very heating choices. By filling my day with these choices that are quite “hot” in their quality, I’m only making myself more and more heated as the day goes on. Once I’m in this overheated and over-stimulated place, it can be difficult to cool down and find balance.

Ayurveda teaches us that everything we take in through our senses will either bring us to balance or out of balance. Perhaps when I woke up irritated, I could have had coconut water or some herbal tea instead of that coffee. As my day went on, I could have had a lunch that was well-cooked and easy to digest instead of the spicy food. After lunch, going for a light walk would have helped me digest not only my food, but also why I didn’t sleep well. Then, maybe my conversation with my coworker wouldn’t have escalated. The yoga class could have provided the balance I was looking for if I’d made some of these small adjustments throughout the day. When our mind, body, and spirit are balanced, our yoga practice can help us remember who we are and why we’re here. We can start to see how life is happening for us and not to us.

2. Health + wellness

“In the words of Dr. Marc Halpern, the Founder and Director of the California College of Ayurveda, ‘the path to perfect health parallels the path to enlightenment!’” When we study and practice Ayurveda, we are doing the best we can for ourselves to be on the path of perfect health. When we study and practice yoga, we are usually on the path to finding and achieving enlightenment. Both “perfect health” and “enlightenment” look very different to different people, and this is what’s so beautiful about both.

When we enter onto the path of finding ways to better ourselves and feel more alive in this world, both yoga and Ayurveda work hand in hand to guide us to a place of balance. When we are balanced, we can begin to remember who we really are and why we are here. It’s believed that the cause of most, if not all, suffering comes from forgetting who we really are. When we forget who we really are, we begin to identify with who we really are not. We might use our paychecks, our car, our home, our clothes, and even our occupation to define ourselves. When these things disappear or when they’re taken away from us, we’re left feeling empty and lost because we’ve been identifying with things that aren’t eternal.

3. Freedom from suffering

Both yoga and Ayurveda aim to free us from suffering. It’s inevitable that we will all experience some form of suffering during our time as human beings here on planet earth. We all move through similar experiences like birth, life, disease, and death but for some reason, most of us are shocked when we’re faced with these experiences. Yoga teaches us that we are so much more than these experiences and that we’re all connected to something higher and more eternal than what we see here on earth. Some lineages call this God, love, or even a greater higher truth.

The Yoga Sutras of Patanjali present to us the Eight Limbs of Yoga, a system that outlines a way for us to live a life filled with meaning. When we feel like our life has no meaning, we might fixate on the experiences that cause suffering. The Eight Limbs help us move away from this fixation and move through life in a more purposeful way where we can gain control over our mind.

Ayurveda teaches us that most, if not all, disease begins in the mind. When we pollute our mind with thoughts that cause worry, anxiety, stress, sadness, or any other lower emotion, put ourselves into a state of dis-ease. We are no longer at ease with our lives and with who we are. This may begin to manifest as complications in our physical body and also in our subtle body. Yoga and Ayurveda come together to give us tools to recognize the beauty in our lives and in everything we do. Both provide practices for us to love ourselves and the world around us.

04/19/2022
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Person rolling out yoga mat: Hatha vs Vinyasa

What is the Difference Between Hatha + Vinyasa Yoga?

By Yoga Asana

There’s a bunch of different styles of yoga, and some are more similar than others. When discussing the topic of Hatha vs Vinyasa yoga, it’s important to look at the evolution of the terms. Historically, Hatha has functioned as the umbrella term whereas Vinyasa is technically a form of Hatha. Within the yoga world, there’s been a distinction as to what a Vinyasa class specifically is.

When you see something labeled as a Vinyasa class you’ll notice transition, flow, and an overall cohesion of the practice through movement. Hatha simply means putting movement to breath. There are some similarities between Hatha and Vinyasa, such as: they use the same postures and they both require you to spend a significant time in standing poses compared to other styles. Their basic structure is also similar, linking movement with the breath.

Over time, the term Hatha has become more synonymous with a strong physical practice that energetically encapsulates more stillness, precision and alignment while Vinyasa has been used to encapsulate a more physical practice that incorporates flow, rhythm, and breath.

Let’s take a look at some of the traits that differentiate Vinyasa from Hatha.

 

What is Hatha yoga?

As mentioned in Light on Yoga, the name Hatha can be translated from Sanskrit to mean “Sun & Moon,” taken from Ha (sun) and Tha (moon). The classical understanding of Hatha is a little different from today’s interpretation. In modern understanding, Hatha yoga has been more defined as a specific style of yoga practice which includes precision, alignment, stability, grounding, strength and flexibility. Hatha yoga is considered more accessible to start and is a great place for beginners to get familiar with how-to do yoga poses.

Some traits of Hatha yoga include:

  • Holding postures for a few breaths at a time
  • Putting focus on individual postures rather than the sequence and linking between postures
  • Practicing at a slower pace
  • Having the time and space to truly focus on the correct alignment of each pose

Benefits of Hatha yoga:

  • Strength
  • Balance
  • Flexibility

Example of a Hatha yoga class:

What is Vinyasa yoga?

In the book “Health, Healing, and Beyond,” Krishnamacharya’s son Desikachar defined the concept of Vinyasa Krama like this:

“The concept that guides the performance of an asana and also the course of practice is called vinyasa. It means step-by-step, a progression that has a beginning, middle, and end… The asana is performed with concentration on the flow of the movement and smoothness of inhalation, exhalation, and retention, and toward a prescribed completion. Each step is a preparation for the next. And so it is with a sequence of asanas. Each posture is part of a flow of exercise; a beginning, a building toward a posture that is the height of the program, and then the progression toward an ending.”

Some traits of Vinyasa yoga include:

  • Dynamic body movements
  • Focused on physical fitness
  • Incorporates hopping and jumping
  • Uses sun salutations as a driving force between the structure
  • Focuses on transitions between postures
  • Links each posture to an inhale or exhale

Benefits of Vinyasa yoga:

  • Good as a cardio exercise (fast-paced movement can help you get your heart rate up)
  • The focus on breath can help to improve lung function with all that activity helping to put your lungs to work
  • Can help to build strength
  • Core strength
  • Upper body strength
  • Flexibility
  • Lengthen muscles safely
  • Increased mobility
  • Full body workout

Example of a Vinyasa yoga class:

Hatha vs Vinyasa yoga: Which one is best for you?

Ultimately, there are many similarities between every type of yoga. There are even aspects of yoga that bleed into other spiritual and physical practices. It’s important to remember a couple of things when determining which practice is best for you:

  1. What am I looking to gain from this practice (spiritually, emotionally, physically)?
  2. How am I feeling as I navigate these different practices?
  3. Are there particular areas I need to work on that a specific practice can help me with?
  4. What is most aligned with the practice that I typically wish to practice or do I wish to switch it up and try something new?

Vinyasa yoga is good for…

  • Those who are looking for a more athletic practice: There is more hopping and jumping and it will be faster-paced.
  • Those looking to sweat: Vinyasa will have cardio, with faster movement between postures.
  • Those looking for dynamic, expressive movement: Vinyasa yoga is sort of like a dance in a lot of ways. There is more dynamic, expressive movement and fluidity between postures.
  • Those looking for more creativity and playfulness in the sequences.

Hatha yoga is good for…

  • Those who want a more grounding practice that feels strong and stable.
  • Those who are looking for a more slow paced practice (not to be confused with gentle yoga). In Hatha yoga you can still expect to practice advanced poses depending on the level of class you take.
  • Those who want to master particular poses and increase their stamina in standing poses.

If you’re looking to further your understanding of the Hatha and Vinyasa yoga practices, head to the YogaRenew YouTube Channel or enroll in our online yoga teacher training courses. Inside our courses and YouTube videos, you will learn the comprehensive breakdown of the Hatha and Vinyasa style of yoga and how alignment plays an integral role in both of them.

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04/07/2022
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YogaRenew Announces: Practice with Patrick

By Yoga Asana

Practice with Patrick

 

Here at YogaRenew, we understand how important it is to maintain a daily yoga practice. But we also understand that life can get in the way. That’s why we’re rolling out our brand new service: Practice with Patrick! With this new service, Patrick Franco will visit you every day, live and in-person, no matter where you are… He’s been visiting thousands of people on a daily basis, and we’re thrilled to roll this amazing service out to our global audiences!

To subscribe for this service, you’ll simply need to live in a world where this isn’t an April Fool’s Day joke!  ……But until then you can practice with Patrick through our app, available on iPhone or Android.

 

03/29/2022
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Girl practicing yoga in a class

*6* Secrets to Being Good at Yoga

By Yoga Asana

Breathe. A lot. 

Breathwork is such a core, fundamental part of yoga and I don’t think it gets the hype that it deserves. Breathing properly and really being conscious of the way you breathe can drastically affect how impactful your practice is and will continue to be in the future. Even if you aren’t mastering complex poses like Tree Pose and Bow Pose or even handstands, if you can at least control your breathing, you’ve accomplished something major.

Practice. Even when you’re not practicing.

Try to stretch and move when you’re home. If you’re taking yoga classes two or three times a week… or maybe it’s once a week or sporadically when you can fit it into your schedule – try to take what you learn in class and apply it at home, the gym, or wherever else you want to move your body. Yoga provides the basics of (in the simplest terms) stretching. As long as you’re moving your body, it will help keep your muscles mobile for when you do decide to hit the mat.

Try new things!

Yoga poses are like ice cream flavors, the more you try, the more you may find you love! Keep attempting new things – even if you’re scared or nervous, start slowly. A lot of yoga poses seem very intimidating, but I think you’ll find that the more often you practice, the more flexible you’ll become, thus leading you to mastering certain poses. Who doesn’t love trying new ice cream flavors?! 

Honor yourself.

This can look wildly different for people. What centers you? What keeps you motivated? What shakes you to your core? What inspires you about yoga? Yoga practice starts with you. Okay, so maybe we cheated a little bit, because this isn’t really a secret, but this really is YOUR practice. When people channel their inner desires, goals, and what yoga brings to them, they end up being more immersed in their practice and form a deeper connection with themselves through it.

Fall. Stumble. Take it slow.

Look – three secrets in one heading! We’re really giving it away at this point. But seriously, you’re going to fall. You’re going to struggle. It’s all a part of the process. If you’re not “cool with falling” then you’re not totally down with yoga. I can’t tell you how many classes I’ve repeatedly taken where I actually thought I’d master every pose, every transition, only to find out I was spending the majority of classes taking Child’s Pose because my body was tumbling over so often. The best part is, I wasn’t mad, because after every single time, it’s brought me one step closer towards mastering poses I didn’t think I would master as quickly as I did. It was allowing myself space to mess up where I created faith for me to grow and actually learn!

Seek a mentor – even if it’s on YouTube.

I think we all know how amazing Yoga with Adriene is. She’s made yoga accessible for pretty much everyone. This secret is probably the most important. People want to feel comfortable when they hit their mat. They want to know there are practices out there that are tailored to their specific needs. Whether it’s yoga for sleep, yoga for aches and pains, or yoga to help keep the kids occupied at home, the internet is a great place to turn to for content. From there, there are countless yogis that you can aspire to be like or utilize their content in a way that’s perfectly suited for you! We love that there are so many resources out there now, especially on YouTube.

03/10/2022
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Patrick Franco aligning a yoga student

Yoga for Beginners

By Lifestyle & Wellness, Yoga Asana

Yoga has evolved since its inception in the Indus-Sarasvati civilization. It has since then taken on many forms, evolved into variations beyond itself and yet somehow remained deeply rooted in the foundation of movement and moving (or sitting still) with meaning. 

Yoga is such a philosophical practice – one where people from all walks of life can pretty much morph to fit their personal journey, spiritually and physically. People practice yoga for many different reasons, including: spiritual enlightenment, purposeful and intention-filled living, physical wellness, aiding in an injury or ailment, and much, much more. The benefits of incorporating yoga into an everyday lifestyle has been vast and varied. Everyday, more and more people take to their mats in hope to enhance their lives… in whatever shape or form that may be.

Yoga History 101

The philosophy of yoga is arguably the most important element of the practice of yoga. The history and how the practice of yoga came to be sets the foundation for which we practice today. It is important to pay homage to the roots of yoga, where yoga originated and the fundamental people involved in teaching this practice and spreading it to other parts of the world. Yoga, like anything else adopted from other cultures, has its roots in a specific part of the world. The teachings since then have migrated to the Western world and learned to take root here in a community willing to breathe life into what once was only practiced in India.

Google Arts & Culture said:

“Where does yoga come from?

Yoga’s origins can be traced to northern India over 5,000 years ago. The word yoga was first mentioned in ancient sacred texts called the Rig Veda. The Vedas are a set of four ancient sacred texts written in Sanskrit. The Rig Veda is the earliest amongst the vedas and is a collection of over a thousand hymns and mantras in ten chapters known as mandalas, which were used by Vedic age priests. Yoga was refined and developed by Rishis (sages) who documented their practices and beliefs in the Upanishads, a huge work containing over 200 scriptures.

Yoga is amongst the six schools of philosophy in Hinduism, and is also a major part of Buddhism and its meditation practices. You can find out more about the history of yoga here, from the Shri Yogendra Museum of Classical Yoga – the world’s first museum dedicated to yoga.”

Basic Yoga Poses

We’ve heard them before and we almost ALL know them by name, whether English or Sanskrit, even those who haven’t practiced yoga before. The terms for certain poses and positions have made their way into the world as being common words, used in conversations pretty often. Let’s explore 10 of the more basic yoga poses:

Downward Facing Dog Downward Facing Dog

How To: Start in a high plank position with your hands and feet hip-width apart. Take a deep inhale and on the exhale, press back through your hands, bending at the waist, lifting your hips back to a nice peak. Inhale again and tiptoe up, then on the exhale try to press your heels to the mat and continue to walk them out. Press through your hands and heels as you lift your hips at their peak. Relax your head and keep your core engaged.

Tree PoseTree Pose

How To: Stand with your feet planted on the ground, making sure your toes are deeply rooted in the mat, finding balance. While one foot remains planted, lift your other foot and turn it out, opening your hip. Lift your leg above your knee joint, resting on your inner thigh, anywhere between your pubic bone and knee. From there, your arms go out and overhead with your palms together. Gaze straight out ahead. 

SavasanaSavasana

How To: Come into final relaxation by laying on the floor on your back. Reach both legs out long, hips distance apart. Allow the neck to be long and head to be heavy, with your arms out by your side, palms facing up.

Child’s PoseChild's Pose

How To: Face the top of your mat and rest on your shins with your legs tucked under. Take your knees as wide as your yoga mat. Keep your big toes touching and pointing straight back underneath you. Keep your hips connected to your heels and walk your hands forward, all the way out until your arms are straight out in front of you. Let your forehead rest on your mat and your ribs rest on your thighs.

Happy BabyHappy Baby Pose

How To: Lay down on your back with your knees bent and both of your feet out in front of you. Lift your knees into your chest, reach your hands inside of your knees and grab hold of the outer edges of your feet. Guide your knees in towards your armpits, take your feet out wide and breathe into your hips. Let your low back descend towards the floor and breathe.

Cat & Cow PoseCat Cow Pose

How To: Start on all fours with your hands stacked under your shoulders and knees hip-distance apart. Drop your belly, lift your tailbone, slide your shoulders down your back away from your ears and look up. This first movement is cow pose, done on an inhale. When you exhale, rainbow your spine up towards the ceiling, hook tailbone hooks down, low belly hooks up, shoulder blades spread apart. Inhale, cow, exhale, cat.

Pigeon Pose

Pigeon Pose

How To: Begin in a plank position with your hands beneath your shoulders and feet behind you, hip-width apart. Take your right knee to your right elbow, set that knee down and open the right ankle towards your left wrist. Set your right leg down, flip your toes under and walk your hip out. Tuck your toes back under and bring your hands to both sides of your hips. Gently press through your fingertips and lift and open your chest. Gaze forward and sit to stretch open your hips. Repeat with the left leg.

Chair PoseChair Pose

How To: Stand with your feet together. Bend your knees as your hips move back. Lift your chest and move your arms up alongside your ears, palms facing in. Gaze forward, lift your chin away from your chest.

Warrior OneWarrior One

How To: Stand on your mat the long way with your feet about 3 ½ to 4 feet apart, toes facing forward. The front leg turns all the way out, while the back leg turns at a 45 degree angle. Make sure your feet line up heel to heel with your chest turning towards your front leg, bending the knee of the front leg to go over the heel. Keep your back leg straight, lift your arms up by your ears, bringing your palms together. Set your gaze looking up at your thumbs.

Warrior TwoWarrior Two

How To: Start by standing with your feet spread apart (the same you would in Warrior I). Turn your entire right leg out so the heel bisects the arch of your left foot. Spread your arms out into a T-shape with your arms shoulder distance high, fully extended through your fingertips so the collarbone and chest stays open. Bend your right leg so that your knee is right over your heel. Keep your back leg straight, chest lifted and be sure your knee is over your heel. Focus your gaze over your right fingertips.

Where/When Can You Start Practicing Yoga?

Studios, virtual classes, retreats – oh my! There’s so many ways to engage in the practice of yoga and so many outlets to immerse yourself in this ancient philosophy. Now more than ever, yoga has translated to a digital space and become even more accessible. 

Pick a Studio or Practice Online

A lot of people prefer to practice in-person first. During the COVID-19 outbreak, however, many people were reluctant to visit a physical location and this resulted in the demand for physical studios to start recording classes virtually or perform them live over Zoom and other online platforms. 

Here is a video series we compiled of all of our beginner level yoga classes:

If this is your first time signing up for a yoga class, apps like Mindbody help to discover yoga studios in your area as well as book a class, view class schedules and see the names of the instructors giving the classes. Or, you can turn to YouTube and find a plethora of free, accessible online yoga videos.

Pay to get Certified

If you end up really loving yoga and decide you want to further your education and practice, a yoga instructor certification course might be the perfect route. Nowadays, you can become certified through practicing at a studio, or find an affordable, completely online yoga certification program so you can practice and learn at your own pace. 

A yoga teacher certification would help support you if at any point you decided you wanted to open your own studio. Being certified also reflects the journey one takes to further understand yoga and its roots – this can be incredibly rewarding and beneficial for those who incorporate yoga into their daily lives.

Choose a Retreat 

Retreats are an essential part of practicing yoga and expand beyond the realm of just simply doing yoga. Yoga retreats are a great way to experience parts of the practice that aren’t typically focused on when attending classes or even yoga certification programs. 

A couple of things you engage in during yoga retreats are:

  • New settings and environments: Retreats oftentimes are hosted outside of the country, in beautiful places.
  • Meeting new people: Yogis from all over participate in retreats. Taking part in a retreat is a great way to meet people from your studio/online classes on a deeper level but also a great way to meet some new faces in the yoga community!
  • Trying new foods and activities: Yoga instructors put a lot of thought into their retreats. They want to make the experience as wholesome as possible, this includes eating well and taking care of your body outside of the practice of yoga.
  • A chance for relaxation and a mental break: Unplug from your typical digital lifestyle. During retreats you can physically “turn off” devices and even turn off the parts of your brain linked to stressors from your daily hustle & bustle.

It’s Never too Late to Start

Exploring yoga can be one of the most rewarding things you do for yourself. These basic poses and fundamentals about the practice are just two focal points of the vast amount of elements covered in yoga. If you have further questions or are simply curious about the benefits of yoga, check out these credible links/websites:

New York Times: Yoga for Beginners

Yoga Basics: Yoga for Beginners

Self: Beginner Yoga Poses

Yoga Blogs you should be following!

02/23/2022
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Girl in online yoga teacher training class

Online Yoga Teacher Training Dos & Don’ts

By Yoga Asana, Yoga Teacher Training, Yoga Teachers

We’ve heard of Dos & Don’ts before… but have we heard of the online yoga edition? In this article, we’ll cover some basic elements of what you should and shouldn’t be doing during your online yoga teacher training to help you get the most out of your program!

Do

Create space for yourself. When you’re engaging in a course that requires you to carve out specific time to study and practice, it’s important to allow fluctuation. Remember to give yourself space and allow yourself to make adjustments that work for you! Time management can sometimes be overwhelming. Be patient with yourself as you navigate that.

Don’t

Don’t compare yourself to other students or teachers. This journey is uniquely your own. Everything you learn throughout these online yoga courses are specific to your learning experience. If you start comparing yourself to how other people manage their time, hit certain poses, or digest information, you’ll always feel like you’re competing. When we look outward, we forget the passion we hold inward, and the attention we should be pouring into our own practice gets clouded by the need to go by other peoples’ progress. 

Do

Reach out for help. In this world, we’ve had to adjust greatly to translating everything to an online environment – this has been extremely challenging for physical activities like yoga. Being patient and realizing you have resources to depend on will always help you. Remember that you possess the power to put your practice into motion, but it’s the community aspect of yoga that keeps us interconnected and builds us up when we feel confused or overwhelmed.

Don’t

Forget about your studies. Being back in a learning environment can be tough; learning new materials and learning an abundance of new material can be shocking and may cause your brain to feel a little jumbled. When your brain is feeling a little frazzled, take a step back and reevaluate how you are choosing to digest the information and the frequency in which you are. Perhaps you just need to dedicate a little more physical time on your mat, or maybe you need to dig a little deeper into the vocabulary and the philosophy behind the practice. Whatever it is, make sure you are checking back in with the materials often. Make sure that you are sitting with your mat, often. Enrolling in online yoga teacher training is a commitment, but it can mold to your specific lifestyle.

Do

Value your teachings. Sometimes when we don’t have a physical thing to hold, it can be hard to appreciate it. While the physical materials in an online yoga teacher training are limited, the wealth of knowledge you gain is plentiful. Remember to harness your teachings, however you can. Sit and reflect how this yoga teacher training is helping you elevate to your higher self. Realize the wisdom you hold and the wisdom you gain each and every day you make it a point to learn and practice. Paying for a course means nothing if you can’t find the true value in all that you’re doing. The world of yoga is so vast and has been expanding more and more as time goes on. Grow with the teachings, grow with yourself, show up, stay present and honor all that your brain takes in, even after the teachings are over.

Don’t

Forget why you started. Becoming certified in yoga can look different for many different people. The most important part for any individual is their “why.” Why did you decide to enroll in online yoga teacher training? Remembering why you started in the first place can help keep you on track. 

Do

Thank yourself. YOU brought yourself here. You signed up for the course. All of the work you complete throughout your time in these yoga programs you are doing for YOU. No one is taking attendance, no one is checking in to see how much time you are dedicating to the practice; you are in complete control of your own outcome and what you take away from this journey. 

If you’ve ever been interested in enrolling for online yoga teacher training courses, hopefully these pointers were valuable for you!

 

02/14/2022
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Yogi on mat outside in Rishikesh

5 Things to Ask Yourself Before Completing Your 200HR YTT

By Yoga Asana, Yoga Teacher Training, Yoga Teachers

1. How much time do I have to dedicate to being in school again?

It’s important to know your daily routine… even if you’re not a routine person. Having a good understanding of your schedule and your personal time management will help you decide where you can allot time for learning. While online yoga teacher training tends to be more flexible because you don’t have to include travel time, it’s still crucial to figure out where you can carve out the time.

Yoga students just starting their journey towards becoming a certified yoga instructor usually begin with a 200 hour training course. This is the baseline course and allows you to explore what time management might look like for you. After a 200 hour certification, you can build upon it and move to 300 and 500 hour.

Look into calculating when you’d like to be certified, then determine how many hours a week you can dedicate to practicing and learning. Organizing and planning out your yoga schedule and seeing how it fits with other aspects of your life (hours-wise) will make it easier to see how much time you realistically have to put towards enrolling in school again.

2. What is my budget like for completing an online yoga teacher training course?

Enrolling in an online yoga teacher training course tends to be more cost-efficient. You don’t have the added fees that come with being in and commuting to a physical studio. Completing your yoga teacher training online also provides the added benefits of virtual learning materials (i.e. Zoom meetings, downloadable PDFs and collaborative documents online). Online yoga teacher trainings also offer promos and deals to attract students to committing to an online program versus a physical program. 

You should commit to purchasing items necessary for the course if you don’t already have the basics. Here are the average costs of yoga items you may need for your teacher training course:

  • Yoga blocks: $10-$40
  • Yoga mats: $30-$100
  • Yoga blankets: $40-$60
  • Clothing & gear: $15-$200

Not all of these items are necessary; as long as you have stretchy, breathable clothes and a mat and blocks, I’d say you’re more than prepared for a 200 hour yoga teacher training program.

3. Why do I want to become yoga certified?

What inspired you to take this journey? A lot of people believe that a yoga certification is just simply something good to have – they have been passionate about yoga and see a certification as a way to engage deeper with the meaning of why they practice yoga. Other people are on their path towards owning their own studio. Whatever your reason is for enrolling, make sure that it comes with purpose.

A 200 hour yoga teacher training is the perfect place to start. Through a 200HR YTT, you can determine how far you want to take your yoga journey. Just like any other school, there is always more to learn. A yoga certification is always a good thing to have if your passion for yoga is something that will always be a part of your life.

4. What are the teachings covered in most 200 hour programs?

Practicing regularly will obviously enhance your flexibility, movements, flow, etc. But enrolling in a 200HR YTT will give you the educational aspects that will assist you in developing classes and deepening your understanding of the history of yoga. Most 200HR YTT include all of the basics:

  • Breathwork
  • The history of yoga
  • Basic yoga poses
  • Meditation
  • Anatomy
  • Sequencing
  • The 7 Chakras

5. Is this the right beginning step for me to follow my dreams of becoming a yoga instructor?

Yes. When you commit to a 200 hour yoga teacher training, you will be well on your way towards fulfilling most, if not all, of your yoga dreams. A 200 hour course is the perfect way to get serious about your yoga teacher certification goals and determine what types of materials and teachings would be best for your very own class.

Begin your YTT journey, today!

Finding the right online yoga teacher training can be quite a cumbersome task. Be sure to do your research and make sure the school has everything you are looking for and you feel comfortable with the curriculum. At YogaRenew, we offer online yoga teacher trainings and courses that explore many different branches of yoga, meditation and more.

Join our mailing list for incredible weekly content!

02/10/2022
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Yoga Quotes

10 Yoga Quotes to Inspire Your Practice

By Lifestyle & Wellness, Yoga Asana

Paulo Coelho Quote

1.“When you want something, all the universe conspires in helping you to achieve it.” – Paulo Coelho

Maggie Kuhn Quote

2. “Stand before the people you fear and speak your mind – even if your voice shakes.” – Maggie Kuhn

Geshe Kelsang Gyatso Quote

3. “All the happiness there is in the world arises from wishing others to be happy.” – Geshe Kelsang Gyatso

Dr. Martin Luther King Junior Quote

4. “Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” – Dr. Martin Luther King Jr. 

Dalai Lama Quote

5. “Happiness is not something readymade, it comes from your own actions.” – Dalai Lama

Ram Dass Quote

6. “You are loved just for being who you are, just for existing. You don’t have to do anything to earn it. Your shortcomings, your lack of self-esteem, physical perfection, or social and economic success – none of that matters. No one can take this love away from you, and it will always be here.” – Ram Dass

Jon Kabat-Zinn Quote

7. “We can take care of the future best by taking care of the present now.” – Jon Kabat-Zinn

B.K.S. Iyengar Quote

8. “Yoga does not just change the way we see things, it transforms the person who sees.” – B.K.S. Iyengar

Albert Einstein Quote

9. “There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” – Albert Einstein

Sri Sri Ravi Shankar Quote

10. “Peace is our very nature, and yoga leads you to inner peace.” – Sri Sri Ravi Shankar

02/10/2022
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