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3 Benefits of Teaching Prenatal Yoga

By Yoga Asana, Yoga Teachers

Practicing yoga during pregnancy is an excellent way to get exercise as well as ease anxiety and prepare your mind for labor, but have you ever thought about teaching prenatal yoga? Prenatal yoga instructors go through training in addition to their standard yoga teacher certification to be able to safely guide pregnant individuals through yoga sequences. Vania Gomez, a prenatal yoga teacher & YogaRenew graduate in Phoenix, chatted with us to explain the benefits of teaching prenatal yoga.

Boost Your Mood

“I enjoy watching pregnant women feel better with their bodies after class. I notice how relaxed they are after stretching and calmer because they have worked with their breathing,” says Vania. Contributing back to your community in such a hands-on way can leave you feeling very valued and happy. Many teachers find that supporting their students brings them the same relief from anxiety and stress that the classes bring to their students. Pregnancy is a very difficult time that requires all the support available to have the best experience possible.

Experience Body Positivity

A lot of women struggle with body positivity. This is even truer during pregnancy. Being able to take a yoga class that is specifically designed for what your body is currently going through can make you feel better in your own body. It can have the same benefit for you as the instructor. Vania discusses how pregnant yoga students may be intimated entering a yoga studio not knowing if a class is available for them. They may feel nervous or worried about the difficulty level of a regular yoga class with their changing body. Vania says, “if they enter a yoga studio knowing there are prenatal classes available I know they will at least give it a try”.

Be Part of a Knowledgable Elite

Being a prenatal yoga teacher puts you in a special class of yoga teachers. You have not only undergone specific education to become a yoga teacher but you then went on to be further educated to safely guide pregnant individuals in yoga classes. You may be one of the few prenatal yoga teachers, or even the only one, in your area depending on where you work and practice. This gives you access to a very specific client base to work within a very rewarding industry. 

To be supported by YogaAlliance, a yoga teacher training school must have 85 hours in their prenatal yoga teacher training program. When researching a school to take your prenatal yoga teacher training always look into their curriculum. Ensure that you are going to not just be teaching but teaching safely. Pregnant individuals are undergoing a lot of changes, physically and mentally, which make them more susceptible to injury. Proper training and safety practices are essential to operating the best prenatal yoga program.

08/18/2021
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How Yoga and Meditation Helped Me Grieve

By Meditation, Yoga Asana

I unexpectedly lost my friend last year. Not only did it shatter my heart, but it also made me feel like I lost a big part of my own identity, which eventually led to wounded self-esteem. 

Since the loss was a reminder that my time on this planet is limited, I underwent an existential crisis. The good news is that I could regain my confidence, and I could take back control over my life. 

If there’s one good thing resulting from such a tragedy, it can lead you to want to make your life more fulfilling and meaningful. 

Yoga has always felt like a trustworthy, good old childhood friend I can always rely on. 

As a holistic nutritionist, I have always been aware of the importance of caring for the mind, body, and soul. It becomes especially crucial when you experience trauma.

It was then when I started looking more specifically into restorative Yoga. It played a significant role in me overcoming the emotional pain.

I am now much more aware of my emotional well-being, body and its limits, and the importance of relaxing and letting go. Getting more educated about this type of Yoga served as an inspiration for me to finally enroll in the teacher training.

What exactly is restorative Yoga?

In restorative yoga, the asanas are held for a long time – sometimes even up to 20 minutes. 

The goal is to experience relaxation and recovery. The postures should be taken with the least possible effort, so restorative yoga is physically less intense than Yin Yoga.

The top priority here is to achieve calmness and inner peace through passive stretching, sometimes with the help of blankets, bolsters, or blocks.

By holding each position for a long time, you’ll find intense access to your breathing, which in turn will lead to a deep relaxation of the entire body system (organs, muscles, tendons, mind). 

With Restorative Yoga, you cultivate your natural ability to relax. You practice letting go.

Grief, in my case, came along with shock, anger, and disbelief; learning how to be in the here and now and letting go of such thoughts can be a relieving experience and a crucial step in emotional recovery.

Meditation can help give your mind a much-needed break from overthinking.

In the Headspace grief meditation course, The Co-founder, Andy Puddicombe says that we need to learn how to incorporate a loss healthily into our lives in one of the sessions. This sentence has stuck with me ever since. I believe in moving forward instead of moving on.

While you take the time to sit down and actively make room for grieving, you get a clearer mind without being left with a feeling of having to suppress your emotions for the rest of the day.

I was then able to seize the day with all its responsibilities.

Rebuilding takes time.

We can not control everything in life, but we can control how we handle a given situation. The waves of sadness and grief still hit, but they come further apart, sometimes very unexpectedly, but the storm becomes calmer after a while. 

You’ll learn what triggers the grief; It might be the smell of freshly brewed coffee, a song, or a movie. But you’ll know that somehow you will come out on the other side.  Unfortunately, there is no set time frame when it comes to recovering from a loss. Grieving is highly personal, and there are no rules for it.

Sticking to a healthy routine and incorporating a daily restorative yoga sequence has become a priority to me ever since.

The relationship you’ve had with the person who has passed away is and forever will be unique.  Rebuilding takes time. We’ll always have a choice in life, and I made the active decision not to create additional layers of suffering.

One of my favorite  Poets, Lebanese  Khalil Gibran, once said, “Out of suffering have emerged the strongest souls.”  I am sending you strength, love, and light.

08/16/2021
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How To Know You Are Ready For Online Yoga Teacher Training

By Yoga Asana, Yoga Teachers

After practicing yoga for years, teacher training could seem like the most natural step to take next or you may be a yoga newbie with the same drive.  This is okay if you are passionate, enjoy learning, and are ready for some inner work.  Yoga teacher training is a journey of personal development and self-discovery. Here, we’ll take you through some questions you might be asking yourself now that yoga teacher training seems like the next step. 

What kind of experience do you need to start a 200-hour online yoga teacher training?

The short answer is none. You don’t require any experience when signing up for a 200-hour yoga teacher training. Yoga teacher training is the most accommodating course ever! You will find people of all practice levels and ages, from someone who has never stepped foot in a yoga studio to someone who has practiced for years. 

The main point that leads people to take the 200-hour yoga teacher training is because they want to accustom themselves to the fundamentals of yoga that you can only achieve through yoga teacher training, or they need the certification that comes with this experience. And for these, a 200-hour yoga teacher training is perfect.

Most people practice yoga for years yet don’t know anything about yoga anatomy and how to do these poses without hurting parts of their body they didn’t know could hurt. That’s why a yoga course is priceless. 

 If you’re seeking to test the waters of yoga teacher training, a 200-hour teacher training is what you need. From there onwards, you can decide whether to go up to a 300-hour teacher training or not. But after you’ve had your 200-hour certification, you will need to keep up with your continuing education. Yoga Alliance recommends you do it every three years. 

Continuing education ensures that the teacher keeps on learning. Learning is something no one can ever get enough of. Hence continuing education helps yoga teachers learn something new every three years to ensure they get more and more experience and knowledge.

How can one prepare mentally & physically?

Yoga teacher training can be challenging, and you need to prepare yourself mentally and physically for it. You might be pondering why you need to prepare for yoga teacher training; the main reason is that you will be practicing for around three to four hours a day for an entire week. 

Practicing that much will cause a strain on your body. But that’s just the tip of the iceberg because your emotions and spirituality will also be tested and undergo growth just like your body. 

Preparing for yoga teacher training will reduce anxiousness. 

  • Be ready to do some inner work.

As opposed to what you might think, yoga isn’t just about physical practices. Yoga will challenge you physically, spiritually, and emotionally. The thing about yoga teacher training is that you will be sore physically and you will also experience some mental and emotional discomfort as you transform.  Yoga goes conjointly with meditation, and you will challenge your inner self. You will discover more about yourself than you knew before, met your “shadow,” and start the healing journey, which might be full of tears. But at the end of it, you will come out a new and better person. 

  • Study yoga literature.

Yoga practice has existed for thousands of years. Knowing its humble beginnings from 5000 years ago in India to how it has evolved today will help you understand more about the practice. 

It will be hard to teach a practice you know little about hence the need for this knowledge. Also, you might need to answer the question about the originality of yoga when asked by a student in the future. Most yoga courses will have a set of recommended books for you to read. Check them out and read them thoroughly. You might need to read a couple of books. 

  • Have realistic expectations. 

When joining a yoga teacher training program, you should not do so for money. Teaching yoga can never be about money. To become a teacher, you need passion, hard work, grit, and determination.  Joining a teacher training doesn’t mean you will do all the crazy poses you see people on Instagram do. Those take years of experience in personal practice to achieve. Such expectations might lead you to drop out of your teacher training before completion. Dropping out of yoga teacher training will prevent you from being an instructor. 

  • Set out your intentions.

You could be joining yoga teacher training to get your certification or to have more knowledge about yoga. Either way, you should know why you’re getting into yoga teacher training. 

Whatever reason you have, know that yoga will test your limits, which sometimes causes people to drop out. Anytime you feel defeated, remind yourself about the goal you have in mind. Your intentions will keep you strong as you get tested. 

  • Begin or expand your meditation practice.

Meditation teaches us how to cultivate an open mind. By practicing meditation, you will open yourself to new experiences, letting go of your ego and expectations. Doing this will help prepare you for your teacher training more than you could imagine. The openness of mind that comes with meditation is what you’ll need to start your yoga teacher training journey. 

What’s a good reason to take a yoga teacher training?

Not everyone takes yoga teacher training for future teaching purposes, and if you’re that person, here are more reasons you should pursue yoga teacher training.

  • To learn healthy alignment. Understanding the principles of alignment, how you should do poses and why, will help you in your daily life, even out of practice. You will find yourself noticing your posture and asymmetry. 
  • To learn how to deal with anxiety and stress. Yoga teacher training will teach you mindfulness techniques and meditation to help you deal with stress and anxiety daily. 
  • To focus on yourself. Yoga teacher training is all about you. It is a great investment in your growth and health. 
  • To get a boost of confidence. Yoga teacher training will strengthen your sense of self, voice, and belief.

The first step in your journey to teaching yoga is a 200HR course

Yoga teacher training is a transformative journey, and you won’t regret it as long as your heart is in it. To get you started, you can start with a 200-hour teacher training by Yoga Renew. Yoga Renew is a Registered Yoga School, and you’ll get a certification recognized by Yoga Alliance. 

08/12/2021
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3 YogaRenew Graduates Share How Teacher Training Changed Their Lives

By Yoga Asana, Yoga Teacher Training, Yoga Teachers

Yoga has a way of coming into our lives when we most need it. Yoga has so many healing aspects, that it is sought out as an answer to multiple ailments, whether physical or mental. When this dedication to the practice takes a step further, students enroll in a teacher training to deepen their personal practice and possibly teach the practice to others. Below are three graduates who shared their stories about how yoga has personally changed their lives.

Alina Burdett

This training has changed my perspective of life and the ups and downs. I love how yoga is about you just being a spirit. You’re here on earth to help each other out until your time comes. It really comforts and adds calmness to make the most of your time while we are all here. Thank you Yoga Renew, your course was really good timing in my life! I have been practicing for awhile and now I can serve my community! All the best, and I wish the Yoga Renew community my gratitude and care!

Flaminia Ripani

Yoga Renew Teacher Training offered me so much growth and inspiration.. As a long time yoga practitioner I have to admit that I could not imagine the possibility of growing so much in my practice just in a few months. My philosophical interests are now more clear and I feel an inner drive guiding my practice. I feel so much more confident in teaching safely and consistently, aware of my weakness and my strength. I would like to say thank you to the Yoga Renew Team.

Jennifer Isaacson

When I started doing yoga it was only out of a desperate bid for pain relief. When I was younger I was a very competitive equestrian, and was on a horse every single day for over 20 years. While I wouldn’t trade that experience for anything, it has left lasting impacts on my body, which already had a number of other chronic issues to deal with. The end result was pain, lots of it. Every. Single. Day. Being only in my mid 30s I didn’t want to resort to injections or a life time of pills – so I sought out alternative methods. I remember laying in savasana on my mat after my first yoga practice and almost crying because my hips felt so good. For the first time in a long time, my body didn’t feel like it was fighting me.

Fast forward four years. I am practicing daily, I have lost weight and feel wonderfully healthy, I am even considering a career change when my husband is diagnosed with cancer. Between caring for him, two animals who also have major health problems, trying to balance work obligations, helping our teenage son through a health scare of his own and resulting anxiety, my own mental health starts to deteriorate. I am not eating, I am not able to bring myself to the mat even though I know it will help, I am not sleeping though I stay in bed far longer than I need too. My world was collapsing and I was in a very, very dark place. That was six months ago.

Now, my husband has completed his chemotherapy and recovered from surgery; his cancer is in remission and looks like it will stay that way. My son survived his freshman year of distance learning high school and is doing amazing at a study abroad program. And I have completed my 200hr YTT as well as the 30hr Children’s program. I initially signed up for this course hoping that it would give me something to focus on in those moments when I was starting to lose myself to the stress of my situation. It has instead given me an entirely new purpose and drive for life. This summer I launched my own small yoga business and will soon be teaching classes regularly at my local synagogue in addition to offering family and children’s mindfulness and yoga content online. This fall holds even bigger changes as I am developing a new yoga and natural wellbeing curriculum for my school which I will then head and run. The future looks bright where it may very well not have, and much of this I owe to Yoga Renew and this community at large.

08/10/2021
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5 Inversion Tips for Conquering Your Fears

By Yoga Asana, Yoga Teacher Training

There’s something about inversions that can intimidate even the most seasoned yogis. The notion of inverting upside down or sideways with nothing but the bamboo flooring below can deter students from trying more complex postures. I’m a 200-hour certified yoga instructor, and it took me many failed attempts before I felt comfortable lifting my feet off the ground. But inversions are not meant to be feared as they aim to quiet your mind and your body. When teaching inversions, I instruct my students through the postures step by step, allowing them to decide what feels best for their practice. Below are some tips that I learned that could help you conquer your fear of inversions.

Do Warm-Ups 

Fear is a common psychological reaction to heights for both children and adults. It’s an integral part of our development, in which it alerts us of a potentially dangerous situation where we could hurt ourselves. But the concern is when the wariness holds a student back from discovering their abilities. There are various exercises that you can practice to overcome your apprehension towards inversions. These warm-ups help your body build the strength it needs while modifying the pose to your comfort level.

For example, to prepare for Bakasana (Crow Pose), stand with your feet about hip-width apart and bend your knees. Place both palms on the floor and gaze at the ground in front of you. Bend your elbows and transfer your weight into your hands, bringing your knees and shins to the back of your upper arms. Instead of attempting to lift into the full extension of the pose, stay in Malasana (Squat Pose) and lift one foot at a time off the mat, mimicking the motion.

 

Practice in a Comfortable Space

The purpose of inversions in a yoga class is to have calming after effects since you bring your heart above your head. This is why they are generally taught towards the end of a class when your body is warmed up, allowing blood to flow more freely to your upper body. However, if you are a newbie yoga student or you’re not comfortable being upside down, finding a safe space to practice your inversions would help you feel more protected.

Consider practicing on the beach, on a grassy field, or over some cushiony surface, cultivating a secure environment. As I mentioned earlier, I have fallen many times while experimenting in inversions, but conquering that fear is how I learned to master more challenging postures. Depending on where you decide to practice, be aware that the surface may feel different from the studio. The idea of changing your setting is mainly to provide a sense of extra protection in your practice, not to mold into the perfect inversion.

Enlist a Partner

Enlisting a trusting friend, instructor, or fellow yogi to assist you can be an immense comfort while practicing inversions. If you don’t have a wall or structure to give you a helpful boost, a partner can provide the same assistance and put you more at ease. In addition, complicated inversions such as a handstand are physically challenging and require increasing core strength, making a partner beneficial to have nearby.

To practice a handstand, bring one foot forward and then bend at the hips to get both of your hands towards the floor. From here, kick your back foot up, gaining momentum to lift both feet overhead, so all the weight falls to your hands. Your partner can stand alongside you and assist you in raising your feet if needed, and can also be there to spot you, so you don’t fall out of the pose. To come out, slowly lower one leg down at a time and counter in child’s pose.

Participate in an Inversion Workshop

Taking a workshop focused on the skill you want to learn is the best way to deepen your practice and confidence with inverstions.  An experienced instructor guides you through the class, often focusing on specific types of poses or breathwork. Participating in an inversion workshop specifically designed to safely practice postures will subdue your fears of inversions.

The workshop lets you learn how to properly settle in and out of challenging poses, providing more time to practice than allotted in a yoga class. They are also an opportunity for one-on-one time with the instructor, making you feel more supported while practicing the inversions.

No workshops near you? Check out our online Journey to Handstand Course here!

Trust Yourself

An essential component of inversions is having confidence. Trusting yourself and being sure of your abilities will help you progress in your practice and eliminate your fears of inverting upside down. The moment you second guess yourself and doubt what you can achieve, you will most likely collapse out of the pose. So instead, trust that your body can endure the power and coordination it takes to hold an elaborate pose. Believe that it can happen, and the fear and angst you’ve been experiencing will float away.

Although they may appear intimidating, inversions can be achieved once you learn to conquer your fears. However, inversions are more advanced yoga postures and are not appropriate for everyone. I strongly advise if you have high blood pressure, neck problems, eye, ear, sinus problems, or are considerably overweight that you don’t practice traditional inversions. In these cases, practice the modified versions, which will still help you strengthen those core muscles. Otherwise, inversions are nothing to fear if you practice them one step at a time.

08/02/2021
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The Power of Breath for Yogis & Olympians Alike

By Yoga Asana

How athletes mentally and physically prepare for a competition varies between individuals, depending on their chosen sport. For great Olympians like American gymnast, Simone Biles and competitive swimmer, Michael Phelps, their routines may differ from how professional basketball star, Dwyane Wade or tennis legend, Serena Williams prepares to step onto their respective courts. These elitists spend years undergoing endurance drills, weighted workouts, multiple practices per day, and neurological training to prepare their brains and bodies for battle. However, they all harbor their most useful superpower of all: their breath. 

The way we breathe has the power to impact how we think, what we feel, and the way we move, which is why training the breath is top of mind for some of the most decorated challengers in the game. All athletes use their breath differently within their events, yet they all have the same purpose or goal: to win a title, gold medal, or recognition for their efforts. To examine these superior players, here’s a breakdown of how athletes uniquely use their breath before, during, and after a competition. 

Before Competition

At the onset of a yoga class, the instructor generally will guide you through a meditation to bring attention towards the breath. They may ask you to first observe your breath in its natural state without manipulation or judgment before leading you through breathing exercises designed to calm the mind and focus your concentration inward. Similarly, athletes use this technique before participating in a tournament or a competition – they mentally rehearse using relaxation, imagery, and breathing exercises in preparation for the event.

According to the book Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel by Steven Ungerleider, mental training has adapted into many professional training programs. It centers the spotlight not only on improving your physical strength and agility, but also on the psychological components. When 1984 Summer Olympics gold medalist Mary Lou Retton obtained her victory for the gold, she used mental rehearsal and visualization methods before her big win by imagining herself performing her routine perfectly. And legendary basketball player Michael Jordan credits his 1989 playoff win with the Chicago Bulls to his mindfulness practice, something many of his teammates fostered. These pre-game rituals became essential for these athletes to feel fully prepared to compete, proving the power mental training has on overall performance.

During Competition

Just like when your yoga instructor encourages slow, focused breathing throughout your practice, how a professional athlete breathes during a competition is vital to the event’s outcome. Improper breathing promotes tension and immobility within the body, increasing your back, neck, and shoulder injury risk. Breath training is what exercise physiologist and physiotherapist James Fletcher focused on when he worked with Olympic swimmer Cameron McEvoy leading up to the 2018 Commonwealth games. His theory (that any yogi would also agree) is that proper breathing techniques can improve exercise performance and reduce anxiety. In his training with McEvoy, he improved the Australian swimmer’s inspiratory flow rate allowing him to take a faster breath, which reduced the amount of time his head turned during his race. Fletcher also trained with Ryan Hipwood, a WSL Big Wave surfer, helping him control his anxiety in between big waves by practicing breathing techniques. He claimed that “by strength training the breath, we give patients great control over their physiology, which has an instant impact on these conditions.” 

After Competition

The moment an athlete crosses the finish line, or the sound of the game’s final buzzer, is equivalent to the practice of Savasana for a yogi. It’s the moment at the end of your practice where you can slow your breath and heart rate, reconnecting with your mind and body. When we can accept and surrender ourselves onto the mat both physically and mentally. In fact, many athletes turn towards yoga as a means of an active (and passive) post-game recovery. 

Experts recommend that athletes practice active recovery to help restore their muscles after vigorous exercise. By performing a low-intensity activity, blood continues to flow within the body, allowing your muscles to recover and rebuild faster. Practicing tai-chi or yoga after an intense physical workout assists in stretching sore muscles, increases flexibility, and can reduce stress and inflammation. It’s the perfect reward to thank your hardworking muscles after a competition.

Although we may not embody the traits of a celebrated Olympian or a famed tennis star, we can understand part of their training methods that have helped them attain their victories. Athletes can utilize their breath in various ways to manipulate their mental and physical performance while all are working towards the same triumphant goals.

07/28/2021
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Introducing the Era of the Slashie: A New Way to Work

By Yoga Asana

Have you ever come across the saying, “A jack of all trades is a master of none, but oftentimes better than a master of one.”? This phrase is intended to be a compliment, meaning that a person is a generalist rather than a specialist, and is versatile and adept at many things. But in many instances of life, (think school, work, and even personal hobbies) we are subtly pushed towards focusing our skills and learning just one thing, with the goal to become an expert in your field. While being an expert is not a bad thing, there are actually many benefits to knowing, understanding, and being skilled in several categories.

Throughout the pandemic, many people lost their jobs and had to pivot unexpectedly to keep earning a paycheck. And if your industry was suffering as a whole, finding new work was probably challenging. This caused an uprising in a new job trend called ‘slashing.’ Basically, it’s a group of people (slashies) who have decided that they can be many things. Just think, you can be an engineer and also a circus performer, or a construction worker and an artist. Or maybe even an account executive and a yoga teacher.   The goal of slashing, or being a slashie, is to flourish in more than one job while enjoying the stability of a regular income, just from multiple sources.

“Being a Slashie is not the same as babysitting in order to become a dancer or reluctantly waiting tables while pursuing an acting career. Being a Slashie means weaving together a patchwork career that you enjoy every element of. It’s a lifestyle that aims to enforce a better balance between maintaining a successful career, while feeling genuinely happy.” – medium.com

There’s a lot about this trend that fits in nicely with the philosophy we practice in yoga. Summed up: We are not just one thing, we are many things.  Being a slashie myself has allowed me to live an abundant life pursuing my passions and always have a stead income.  Here are the top three benefits to joining the club.

Finding Your Purpose

You might have heard the word ‘dharma’ tossed around in yoga classes, but what does it really mean? Dharma is a Buddhist teaching that’s used to improve the quality of your life and to help you discover your life’s purpose. Basically, we all have a dharma, and sometimes it aligns with our job and sometimes it doesn’t. This new trend is helping people become more aligned with their dharma in ways that also pay the bills. 

We are taught from a young age that we should go to school and get good grades, head off to college to learn a skill, and then find a job where we can spend our career excelling in that industry. But for many of us, it’s hard to pinpoint just one thing we feel passionately about. Or even just one thing we are good at. And I know this from personal experience.

I’m a yoga teacher, yoga teacher trainer, copywriter, editor, marketer, and project manager. I perform these roles across a few different companies, in different capacities. But that’s just how I make money. I’m also a dog lover, avid reader, fitness enthusiast, Grey’s Anatomy super fan, and anatomy nerd. I’m not just one thing, so there’s just no way I could spend my life making a living by doing just one thing. 

Living with Intention

I didn’t purposely become a slashie, it was something that evolved organically when I started to listen to my gut rather than my head. I started to think bigger, see my dreams as realities rather than far-off fantasies, and decided that I could do just about anything I put my mind to. 

I was working in marketing for several years when I came across some writing I had done back in college while cleaning out files on my computer. I read these pieces and felt immediate pride in my college-aged self, but then the pride faded into sadness as I realized it had been years since I used my skills as a writer. I decided right then and there that I would find a way to bring my love of writing back into my daily life. And then my world shifted. 

I continued to work my 9-5 marketing job but started doing freelance writing in my free time. My journey into teaching yoga was similar. After being a student for a year and seeing first-hand the benefits that yoga can bring to your life, I knew this was something I wanted to offer others. From there, I found a 200hr training that fit my lifestyle. And I continued my education for the next several years, working my way through a 300hr training, Yin trainings, mentorships, and more. 

I now use my marketing knowledge in my yoga business, my project management skills to help organize my everyday life, and I have taught yoga classes in corporate environments through my client contacts. I work with businesses in many different fields and pick up more tools and skills during each engagement. 

Just recently my dog and I were working with our long-term trainer on some new behavior skills. The trainer told me that my dog has been progressing well, and a large part of that was because I was able to properly teach him. He said that if I ever wanted to become a certified dog trainer he would be happy to mentor me through the process. I immediately brushed this off as a crazy idea. I can’t be a dog trainer, that’s not what I do! It’s not a skill I have. But after more thought, I realized it’s not crazy at all. I’m deeply passionate about dogs, I love teaching, and it would allow me to combine a few of my current skills while learning more along the way. As someone who hopes to always have dogs in my life, maybe this would help me be a better owner and dog advocate.

I won’t be adding dog trainer to my resume just yet, as I have other more immediate goals and projects in my near future. But it doesn’t mean it’s off the table completely.

Planning Your Journey

You don’t need to make a huge change overnight to start reaping the benefits of the slashie lifestyle. Start by listing out the things you love, your skillset, what you would like to learn or get better at, and then see if there is a connection. Maybe you’re on the way to completing your 200hr Yoga Teacher Training and want to figure out how to make teaching a bigger part of your journey. 

And if you love your 9-5 but think having a little side hustle could be a great way to earn some extra money or dive deeper into a hobby, go for it! The possibilities are endless, so start thinking big.

 

07/26/2021
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7 Mindfulness Tips from YogaRenew Grads

By Lifestyle & Wellness

We’re often everywhere with our thoughts and feelings – except in the present moment.  We think about the tasks that still need to be done, obstacles that may arise, what others might expect from us, and sometimes we are simply distracted by the little things, with our mind wandering and are therefore unable to focus on the here and now.  Mindfulness is supposed to counteract this and direct our perception of the current situation. 

Research has also proven that cultivating mindfulness makes it possible to produce general improvements in mental function that can benefit our daily activities.  Easier said than done, right? The good thing is, though, Mindfulness is a skill that can be learned and developed.  

Here are some mindfulness tips from YogaRenew graduates.

“In my practice of mindfulness, I use my breath as my focal point. If I feel my thoughts drifting elsewhere, I turn to the rise and fall of my abdomen to ground myself in the present moment again.”

-Katie Deabler, Maine

“Mindfulness comes more accessible when we give ourselves grace. Part of mindfulness is acceptance, which can be challenging if we aren’t happy with ourselves. Giving ourselves grace helps with acceptance.  Don’t get too worked up about the surroundings. Mindfulness can happen anywhere. If you focus so much energy on the perfect setting, you can lose sight of acceptance of where your life is at that moment.”

-Darlene Davis, Illinois

“Put your phone away while doing tasks. I set all my apps to power down after 9 pm, and they do not reopen until 7 am. Get outside in nature and observe all the beauty around you. Being in nature is a great way to help you stay mindful.”

-Filomena Scholl, New York

“I started my mindfulness journey with a cell phone detox; we can’t see the world around us if our attention is glued to a screen. I begin my day with a yoga flow and focus on my breathing. Moving the body and being aware of our breath is the most grounding technique I know of. It helps me with my depression, anxiety, and racing thoughts. 

Eating slowly, getting outside, feeling the sun on my skin, emptying my mind, and listening to those around me are focuses daily. I also meditate each day, sometimes several times a day. Sitting in a quiet space, free from distractions, helps calm my mind and soul so very much. I think that the best tip I could give would be to release your mind from negative thoughts, about others, about yourself, about the world around you. Begin by replacing those negative thoughts with positive ones, and soon it will become your new normal. 

All of these things start as small techniques, and over time build into habits, leave your mind more peaceful and help you fall in love with life. “

-Leigh Ann Atwell, Tennessee

Vipassana meditation requires you to observe your breath, which will make you aware of your emotions inside and how to react to the outside world. It benefits in day-to-day activity and brings out the good in you. It helps us to be aware of everything around and inside of us.

When connected to your breathing, yoga asanas truly get out a complete person in you where all your sensations are balanced and make one a happy soul.”

-Sonal Panwar, South Carolina

“A 5-minute quiet time with your breath can help reduce the varying and rushing thoughts in our minds.  Why worry about what has not even happened yet, and why think about what has already been done?!  We can certainly take control of the present moment by being mindful of our thoughts that decide our word choices and our actions.”

-Surina Sharma Gambhir, Toronto, Canada

“Close your eyes, take 2 to 3 deep breaths, and connect your soul with your mind. Focus on your theme, your project, your day. Find a Mantra for your day, only for this day, and repeating it to yourself. Take a last deep breath and start your day, your project. If you feel like you are starting to get lost, remember your Mantra with your breath, then return to the present moment again. A Mantra I use is: ” I embrace myself to connect my soul with my brain. I am focused, open, and alert on every blissfully way.”

-Penelope Doutsiou, Athens, Greece 

 

07/21/2021
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Inside the Mindset of an Olympian (It’s Similar to a Yogi’s)

By Meditation

Being an Olympic athlete is one of the most demanding physical challenges that a competitor could endure. The years of training and molding the body to encompass near superpower abilities is an accomplishment that outranks a fraction of the world. Not to mention the mental toll that competing at such a prestigious level can have on a person often at a young age. The bar is raised even higher for an Olympian as they have one opportunity to prove their devotion to the game. A major hurdle compared to an entire season that professional athletes have to perfect their craft. And if you’re a yogi, an entire lifetime. But these extraordinary human beings have one thing in common with the average yogi: they put great emphasis on the mindset. Below is a dissection of the mindset of an Olympian compared to that of a yogi with insight from Dr. Matt Brown, Mental Trainer, and Counsellor at Edge School in Calgary, Canada. 

Both can ignore outside influences 

When the world locked down nearly 15 months ago at the height of the pandemic, athletes had to develop a new form of training, while also holding their focus and concentration for their sport. “None of them get to live and train in a vacuum,” said Dr. Brown whose responsibility is to guide his athletes through difficult roadblocks, including an unforeseen health crisis. While the rate of athletes dealing with anxiety and depression has increased, Dr. Brown strives to help his athletes understand that their feelings were triggered by an event. “Once you understand that, you know that [your anxiety and depression] is a normal response.” 

To cope with these anxious thoughts, Dr. Brown encourages practicing yoga and meditation to alleviate the symptoms. However, he points out that treatment methods vary for each individual depending on their circumstance. “Every person is kind of like their own jigsaw puzzle.” Daily movement practice and yogic breathwork have been proven to reduce anxiety and allow you to focus your attention inward and ignore outside influences. According to Dr. Brown, an athlete’s mindset is very similar. “Most Olympic athletes and prospects get training in a competitive bubble. Most would say that that’s their happy place. They’re not distracted, it’s their quiet place in between.”  

They’re trained to focus on the present moment

The differences between the competitive nature of an athlete and the mindfulness that yoga students possess are very distinct. Athletes are used to going head to head with their opponents, testing their limits, while those who practice yoga thrive in the low-intensity, quiet and calming environment that the practice offers. As yoga students, we rely more on the stillness and responses from within to gain our physical and mental strength, rather than the rigorous workouts and drills that Olympians may require in their days. This is why many athletes turn to yoga for a more well-rounded approach to their training. “Yoga has a lot to offer all athletes, especially the lead athletes,” agreed Dr. Brown. “It’s not just about being present, but about acceptance and surrendering.” 

In addition to his efforts at the Alberta private school, Dr. Brown also works with the Calgary Flames, their AHL Affiliate (Stockton Heat), the Calgary Hitmen, and has hands-on experience with Olympians, professional athletes, coaches, and other high-stature competitors, so he’s seen the progression of many great sports enthusiasts both within the mind and body. “I’m increasingly of the belief that [athlete’s] focus is as much congenital as it is taught,” admits Dr. Brown. “It is trainable, yes, but the best, they’re just wired that way. Like yoga, [the sport] demands your attention.” Although many athletes’ talents stem from birth, their evolution throughout the game is treated as a journey. Similarly to mastering a challenging yoga pose, there is no shortcut to greatness. This is where the practice of slow movements and meditation benefits players as a tool to remain in the present moment, which is imperative to keep their heads in the game.

“When people think of meditation, they think of the traditional sit on a pillow and say ‘OM.’ Any activity where in essence you’re focusing on a task so you’re freed in the moment, in my mind, counts as meditation.”  

They need to be in perfect balance to succeed

Olympians are trained throughout their professional careers how to focus on the task at hand, eliminating the chatter around them, which is often why a stadium full of spectators does not faze their abilities to perform. Those of us who practice yoga comprehend that its purpose is to quiet our anxious thoughts, clearing our minds of all that can hinder our focus. However, unlike on the mat, where we’re deterred from pushing our bodies beyond our day’s limits, for the athlete, it is encouraged. “You need a voice in your head that says that’s not good enough,” explained Dr. Brown, revealing that to succeed, athletes must find that perfect balance between confidence and pressure. “Of all the Olympic athletes that I’ve worked with in the past, I don’t think any of them aren’t self-critical.” 

Olympians are indeed their biggest competition. Battling their minds and abilities motivates them to take it up a notch, constantly striving to improve. While yogis have a different method to their practice, we do foster the same beliefs, drawing our attention towards our practice and not that of others. Dr. Brown mentioned this as the main reason more high-level athletes are turning to yoga.

“I try to draw their attention to: ‘can you shut off that critical voice and just allow your body to give what it gives that day?’ If they’re able to do that, that last step can be the very difference between the podium and 12th place.”      

The mindset of an Olympian holds similarities to the everyday yogi in various forms. Although athletes are competitive with an overall goal to win, much of their strategy is taken from yogic practices. Just as Olympians can ignore outside influences, remain in the present moment, and find the perfect balance in their thinking, it was the practice of yoga that instilled these teachings all along. 

07/18/2021
Love1
room to do yoga in

How Discovering Yoga During Cancer Treatment Helped Me Heal

By Yoga Asana

Yoga heals the mind, body, and soul. My journey with yoga is a testament to that statement. At the age of 14, I was diagnosed with a brain tumor. From the ages of 14 to 22, I underwent three brain surgeries, radiation, and chemotherapy. MRIs and scans were a regular part of my routine as I grew from a teenager to a college student.

My experience with yoga was off and on growing up. I had gone to some yoga classes at my local YMCA, and in college I took a yoga elective which consisted of yoga classes two times a week. To me, yoga was a time to relax, spend time with friends, and get in a workout. Only after I was labeled as a cancer survivor did I fully realize the positive effects that yoga has on the mind.

Starting Out

After being given the “cancer survivor” label, I unexpectedly found myself feeling empty. Now that I don’t have to think about my diagnosis and treatment 24/7, what do I do now? So much of my life had been taken up by cancer, so I wasn’t sure where to begin.

I have always wanted to use my story to benefit others in some way, but I was never sure what form that would take. I’ve tossed around ideas of creating bracelets, writing a book, starting a company, etc. One night, while lying in bed unable to sleep, I promised to myself that I was going to do some yoga in the morning. Little did I know, this promise to myself was going to launch into something much bigger.

I loved the sense of relaxation and freedom the practice provided me first thing in the morning. It was an excellent way to stretch and loosen my body after a night’s sleep, and focus my mind for the upcoming workday. Therefore, I started regularly practicing every morning, and sometimes in the evening as well. Yoga became an excellent way for me to start and end my days, and I loved every minute of it.

Benefits of Yoga for Cancer

I had heard that yoga was good for those battling diseases like cancer, but didn’t know the specifics. After I started regularly practicing, I researched the specific benefits offered to cancer patients and survivors. Less fatigue and stress, less pain, better sleep, mood benefits, lower chance of cancer recurrence, should I go on? Not to mention the numerous positive effects cancer has on the mind.

Becoming a yogi really started to help my mental health as I recovered from treatments and surgeries over the past 13 years. I never attended cancer support groups or went to therapy during that time. I was never very vocal about it on social media and just preferred people to view my life as “normal.” This was part of my coping mechanism to keep pushing forward and just view cancer as a small aspect of my life.

Yoga forced me to come face to face with everything that I have experienced and how it has affected me over the years. It allowed me to feel safe enough to be vulnerable with myself as I pushed through different sequences.  I was always focusing on the next thing during my years of treatments: school, surgeries, chemotherapy, college, etc. Yoga has a way of slowing you down and shifting your focus to what is going on in your head and heart.

The Cancer Yogi

During my treatments, I had never heard of yoga for cancer. This valuable therapy was unknown to so many cancer patients and survivors, which seemed crazy to me. I knew that I wanted to start putting myself out there and try to spread awareness by sharing my story and my journey into yoga, so I started my own website. I work in marketing so developing the site was largely enjoyable, but when it came time to post a blog, I was scared. What do I write about? I wrote my first post, “Why am I here?” and didn’t publish it for a couple months. I wanted to make sure that yoga was going to become a regular part of my life before I dove in headfirst. Then one day, I decided to dive in.

I vividly remember posting my first yoga picture on Instagram and how vulnerable I felt. Was my pose done correctly? Do I look like a yogi? It took awhile for me to silence those inner voices when I post on Instagram (still struggle with them some days!) but I know that I am spreading awareness and the only way to be truly impactful with my reach is to be completely raw and vulnerable. When people are going through traumatic experiences, they don’t need the sugar-coated version. They need you to be real with them and tell it like it is. I learned that being vulnerable was my biggest strength when I launched my platform.

My Yoga Teacher Training Journey

Once I was certain that my passion for yoga wasn’t fleeting, I continued to look for ways to expand my knowledge and deepen my understanding of the yogic lifestyle. I looked around at multiple different YTT’s, and found Yoga Renew. I liked that the training could fit in with my current full-time job. I also liked that it was going to be at a slow pace with no time limit; I could complete the course as I grew in my practice. I really didn’t want to rush my training; if this was going to be a lifestyle as I intended, I wanted to have time to fully absorb the information and wrap it into my practice.

I am currently finishing my 200hr YTT. I have the sequences and evaluations left, which I admit give me a little bit of anxiety. Therefore, I am so glad that I can do these at my own pace and take time to dedicate to them when I am ready and when my schedule allows. Yoga has offered me so much more than just knowledge; it has offered me mental healing from years of medical treatment in such a short time. I’m not positive what will be next in my journey, but I know that with my new passion for yoga and my impending YTT certification, the future is wide open.

 

07/14/2021
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