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6 Ways To Incorporate Yoga Into Your Routine Without Rolling Out Your Mat

By Mindfulness, Yoga

It seems like yoga is the suggested solution by health professionals for many problems that arise nowadays. If you have a cold, your general practitioner may encourage yogic breathing exercises to clear your sinuses. If youā€™re experiencing trouble sleeping, a sleep expert may introduce you to nightly asana flows to help wind down your body and mind. Back pain? Your chiropractor may direct you to a class to engage in forward folds and deep stretching. Racing thoughts? Consider the benefits of pranayama coupled with the movement that various styles offer to calm your anxious brain – a therapeutic release that I highly recommend as a certified yoga instructor.

Yoga can significantly help curb varying mental and physical symptoms, but these approaches do not have to be practiced in a studio to demonstrate the advantages. I’ve compiled six ways to incorporate yoga into your routine without rolling out your mat in honor of National Yoga Month because you can practice yoga anywhere, anytime.Ā 

1. Focus on your posture

I recently had a student confess how much their posture had improved since committing to a regular yoga practice. He proudly stood tall and detailed the changes he noticed in his posture. It delighted me to hear that he was benefiting from my classes each week; however, improving your posture can also happen off the mat.Ā 

The way we sit, stand, and walk affects our musculoskeletal system long-term and should be monitored during everything we do – not just while sitting up tall in an easy seat. Focus daily on your posture while driving, typing on the computer, scrolling through your phone, and walking your dog, and you will see growth over time.

2. Develop a deep breathing practice

Many breathing exercises can be observed outside the walls of a yoga studio. There is no magical spell that consumes you upon walking into a class that is essential to develop a deep breathing practice. This can be done on your own, without the instruction of a teacher standing before you.Ā 

You can try simple breathing exercises, which can help reduce any distractions or strains on the body by imagining the breath traveling through the body with every inhalation and exhalation. There is also abdominal breathing – an ideal exercise for stimulating a relaxation response through your breath. Or alternate nostril breathing – which helps center your mind and body (and clears the sinuses for those cold sufferers). These exercises can be practiced anywhere that allows a quiet space and room to breathe.Ā 

3. Be compassionate and patient towards others

One reason yoga is encouraged is for its teachings of compassion and patience. Students are inspired by moving through each posture calmly without rushing from one pose to the next. The flowing nature teaches you to be compassionate and patient towards yourself and others – trusting the process without judgment or blame.Ā 

This can be translated off of the mat as well in our everyday lives. Treating others with kindness and decency embodies this practice, perhaps when in line at the grocery store or when driving in rush hour traffic. Getting in the habit of slowing down and being gracious towards others is an example of yoga.Ā 

4. Live in the present moment

When you live in the present moment, you are canceling all outside influences, bringing your attention inward to what is happening here and now. I frequently instill this mindset with my students to concentrate on their own experiences rather than the uncontrollable occurrences around them.Ā 

We often donā€™t appreciate whatā€™s existing in the present moment because we fantasize about the future and daunting tasks of the past, which is why this guidance is essential to our daily routines. Channel this awareness in every activity to acknowledge the moment youā€™re in with gratitude.Ā 

5. Maintain balanceĀ Ā 

Your intention to attend a yoga class is most likely for the endless benefits that participating has to offer (Iā€™ve already listed many that yogis canā€™t resist). But itā€™s also because yoga helps you maintain balance in your day-to-day lives. The practice supports a regimen dedicated to your well-being and grants time away from your other obligations (work, kids, chores, etc.). But just because you are not in a studio chanting AUM with a group of like-minded yogis doesnā€™t mean you canā€™t practice this elsewhere.Ā 

You can still maintain balance by separating the tasks that need to get done and the hobbies you enjoy doing. Creating boundaries for yourself and treasuring the time spent on your health is a significant component of yoga. And we all end in Savasana at bedtime.

6. Be mindful of the treatment of your mind and body

Before discovering yoga, it didnā€™t occur to me that my actions could harm my health. The food that I ate, the content that I consumed, and the people I surrounded myself with could play a part in how I felt. I didnā€™t worry about my behavior’s detriment on me because I was not aware of the damaging influences they had on my health.Ā 

Once I altered my thinking, I was introduced to a different perspective on my life – one where I honored and respected the gifts that I was given. Even when off the mat, you must be mindful of the treatment of your mind and body because it is your most cherished sense of being. Do this by paying mind to what you choose to read, the conversations you divulge in, the nutrients you fuel your body with, and the words you direct towards yourself. These factors are fundamental contents of yoga that you can practice everywhere you go.Ā 

Itā€™s easy to incorporate yoga into your days, even if you donā€™t have a mat or a studio accessible to you. A lot of what I teach in my classes are guidelines to be used beyond the hour class time. Let National Yoga Month be your inspiration to blend yoga into your everyday lifestyle both on and off the mat.Ā Ā 

09/06/2021
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5 Things to Know Before Your Teacher Audition

By Yoga Asana, Yoga Teachers

Youā€™ve been practicing yoga for years and have made the leap to enrolling in your yoga teacher training. You’re studying hard, but your thoughts are drifting to what youā€™ll do after youā€™ve finished your program. How will you use your certification? For many people, the ideal outcome would be to teach other yogis. Did you know you have to audition for a teaching job? Kate Lombardo, Yoga Director for YogaRenew, gave us top tips to help you stand out from the crowd during your yoga teacher auditions.

There’s a reason that a yoga certification requires so many hours of study, and it’s because there’s a lot of responsibility in leading people through a class.

1. Be An Active Student

ā€œOne of the most important qualities of a great teacher is that that teacher is also a great student of yoga,ā€ Kate said. This couldnā€™t be more true. Think about the greatest teachers or professors youā€™ve ever had. Most of them didnā€™t stop learning at any point in their lives. The best teachers are those that are continually hungry for knowledge to expand and supplement their experiences and existing education. It is important to continuously be a student of the topic you want to teach and this is equally true of yoga.

2. Introduce Yourself Confidently

Just because you never taught before doesn’t mean you don’t have experience… Play up your credentials, and have confidence that you can not only lead, but teach a class. Do research on the studio owner, studio, and type of yoga they teach before your audition so you can speak directly to the particular studio you’re auditioning with.

For example:

“I’m just getting started as a yoga teacher, but I’ve been a dedicated yoga student for X years and have studied X styles of yoga and dedicated myself to X hours of practice per week. Through my practice, I’ve learned X and I’m excited to start sharing that with students through teaching classes!”

3. Dress for the Job

The age-old question…what do I wear? Kate advised that it would depend on the style of the studio for which you are interviewing. Corporate yoga chains and studios may want to see you in business attire, and then have you change into your yoga attire. For the majority of auditions though Kate said the studio owner will likely expect you to wear yoga attire. If you’re unsure, you could also ask this question in advance by saying something as simple as ā€œWill there be a place available for me to change into yoga attire?ā€ The answer should indicate how they expect you to arrive for the audition.

4. Prepare, Prepare, Prepare

Make sure to prepare a sequence in advance of the audition.Ā  Most likely, the studio you’re auditioning for will tell you how long of a sequence you should prepare.Ā  You’ll teach the person interviewing you.Ā  Then, it’s up to you to show up with a well rounded sequence for the given time.Ā  Also, ask what type of props will be available at the studio.Ā  This will give you an idea of what you are working with before you arrive so you can plan your sequence accordingly.

5. Be Authentic

Perhaps most importantly, be authentic, confident, and friendly. You have been working towards this moment for a very long time. Be prepared to deliver specific and knowledgeable answers about your training and practice. Yoga is an incredible blessing to be able to deliver to the people around you and these tips should help you prepare to share that gift with others.

08/30/2021
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7 Things to Know Before Leading Retreats

By Yoga Asana, Yoga Teachers

After receiving your yoga teaching certification, new instructors have the option to utilize what you’ve learned in various ways. You can harbor your newfound skills to sharpen your practice; instill your teaching styles onto others in classes or during private instruction, or travel the world, offering your expertise to others outside the scope of your hometown. Or there is another favorable window of opportunity: hosting yoga retreats.Ā 

Yoga retreats are increasingly gaining popularity as more people seek remote getaways to unplug from the outside world. The chance to book a trip with just your yoga mat in tow is appealing to yogis. An opportunity to go off the grid, disconnecting from our everyday stressors while taking in the beautiful scenic views that a retreat generally offers. A vacation for our mental and physical health providing our minds and bodies with the overall balance we need. So, it’s no wonder yoga teachers are just as intrigued by the notion of leading retreats as they are about investing in one.Ā 

While attending a yoga retreat is extremely rewarding for the students and the teacher, it’s a different experience from opposite sides of the mat. If you’re an instructor considering leading yogis on your destination getaway, check out these seven things to know before leading retreats.Ā Ā 

There’s a Lot of Planning Involved

For many, the desirable aspect of attending a yoga retreat is minimal planning on their part. Participants are usually not required to do any prep work as their hotel stay, transportation, and meals are organized by the retreat hosts (that’s you). They simply pay the cost of the trip, and everything else is taken care of behind the scenes. On the flip side, as a retreat leader, there’s a lot of planning involved. You’re responsible for locating a venue, researching the area, arranging travel, compiling an itinerary, booking excursions, formulating a food menu, marketing the event, and so on. You are also accountable for making sure everything runs smoothly throughout your stay (read on for unexpected hiccups to look out for).Ā Ā Ā Ā Ā Ā Ā 

The Location Won’t Sell Itself

You’d think that once you settled on a location to host your retreat, yogis would eagerly want to sign up. But your marketing efforts aren’t going to be that easy. Regardless of the hideaway you choose, the location won’t sell itself. It’s up to the retreat leader to get guests excited about coming along! Encourage your students to join you by advertising it as an event they can’t miss. Share your itineraries with them so they know what to look forward to and reveal your reasons for selecting these activities. By marketing the retreat, so others know how passionate you are about it, they will be more enticed to register.Ā Ā 

Unexpected Hiccups Will Happen

Even if you have the entire trip mapped out perfectly, mishaps can still appear that weren’t on the agenda. Let’s face it, despite your attempts; things don’t always go as smoothly as you envision. Understand that unexpected hiccups will happen despite your efforts to avoid them. When they do arise, don’t panic; instead, proceed with an action plan to tackle these challenges. Maybe the weather forecast isn’t as favorable as you hoped, or one of the main attractions you boasted about had to suddenly close. Decide how to move forward without allowing these inconveniences to ruin your entire experience.Ā 

The Food is an Essential AspectĀ 

Your menu, lodging, and location are arguably the three most vital components to your retreat. Guests want to know what they will be consuming, where they will be staying, and what to do in the area before agreeing to attend. The food you offer is an essential aspect for your attendees because it’s an opportunity for them to do a food reset. It’s a time when they are away from the temptations stored in their refrigerators or while dining out with friends and can focus on their intuitive eating. Without the advertisements luring them towards unhealthy foods, they can pay attention to the signals their bodies are giving them to eat nurturing, healthy meals. Generally, this includes more plant-based options along with plenty of fruits, nuts, and beans.Ā Ā Ā Ā 

Consider Bringing an Assistant

As you’ve probably gathered by now, leading a yoga retreat is much different than teaching a class. It is a large-scale event potentially involving flights, several nights’ stays, and a group of people you may not have connected with before, which is why you should consider bringing an assistant along for the trip. It can be a fellow yoga teacher to help you teach classes throughout your stay or a trusted friend to aid in managing all you have planned (and any possible disruptions). Although most attendees will be adults, you are still in command of their well-being, just like you would be while teaching a class at home.Ā Ā 

Think of Your Students Needs and Desires

It’s great to organize a collection of fun activities for yogis to enjoy during the retreat, but you still should recognize what would be best for your group. Like gauging the room while in a yoga class to decipher what type of class your students need, do this when picking your excursions. Stray away from only offering high-energy ventures without the downtime they may be yearning for and vice versa. You don’t want to exhaust everyone early on, but too much relaxation could be monotonous and mundane for those looking to explore. The same goes for when you are choosing your destination. Think of your student’s needs and desires by interacting with them before and after classes to get a sense of the kind of getaway they would find most fulfilling.Ā Ā Ā 

You Will Form Lifelong BondsĀ 

Traveling with other yogis is a gratifying experience, simply because you are sharing your common interests in a new city that you may not have visited before. The whole adventure may be out of your comfort zone and something you wouldn’t normally volunteer for. But you will leave feeling rejuvenated and refreshed. And you will form lifelong bonds with those who came along the journey with you. This holds true no matter which side of the mat you’re on.Ā 

Yoga retreats are a satisfying experience for all involved. For yoga teachers contemplating leading a retreat of their own, make sure you do your research before committing to taking the reins. Once you know what to expect and plan out your trip accordingly, the journey will be worthwhile.Ā 

08/23/2021
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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

ā€œI 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,ā€ 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, ā€œif they enter a yoga studio knowing there are prenatal classes available I know they will at least give it a tryā€.

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.Ā 

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.Ā 

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.Ā 

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

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

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.Ā 

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, youā€™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).Ā 

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.Ā 

Youā€™ll learn what triggers the grief; It might be the smell of freshly brewed coffee, a song, or a movie. But youā€™ll know that somehow you will come out on the other side.Ā  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 youā€™ve had with the person who has passed away is and forever will be unique.Ā  Rebuilding takes time. Weā€™ll always have a choice in life, and I made the active decision not to create additional layers of suffering.

One of my favoriteĀ  Poets, Lebanese Ā Khalil Gibran, once said, ā€œOut of suffering have emerged the strongest souls.ā€Ā  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.Ā  This is okay if you are passionate, enjoy learning, and are ready for some inner work.Ā  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.Ā 

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.Ā 

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.Ā 

Ā 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.Ā 

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.Ā 

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.Ā 

Preparing for yoga teacher training will reduce anxiousness.Ā 

  • 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.Ā  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.Ā 

  • 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.Ā 

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.Ā 

  • Have realistic expectations.Ā 

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.Ā  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.Ā 

  • 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.Ā 

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.Ā 

  • 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.Ā 

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.Ā 
  • 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.Ā 
  • To focus on yourself. Yoga teacher training is all about you. It is a great investment in your growth and health.Ā 
  • 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.Ā 

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 wouldnā€™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 didnā€™t want to resort to injections or a life time of pills ā€“ 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 didnā€™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

Thereā€™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. Iā€™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-UpsĀ 

Fear is a common psychological reaction to heights for both children and adults. Itā€™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 youā€™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 donā€™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 donā€™t fall out of the pose. To come out, slowly lower one leg down at a time and counter in childā€™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.Ā  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 youā€™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 donā€™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.Ā 

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.Ā 

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 eventā€™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 swimmerā€™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 ā€œby strength training the breath, we give patients great control over their physiology, which has an instant impact on these conditions.ā€Ā 

After Competition

The moment an athlete crosses the finish line, or the sound of the gameā€™s final buzzer, is equivalent to the practice of Savasana for a yogi. Itā€™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.Ā 

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. Itā€™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, ā€œA jack of all trades is a master of none, but oftentimes better than a master of one.ā€? 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 ā€˜slashing.’ Basically, itā€™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.Ā  Ā 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.

ā€œBeing 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. Itā€™s a lifestyle that aims to enforce a better balance between maintaining a successful career, while feeling genuinely happy.ā€ – medium.com

Thereā€™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.Ā  Being a slashie myself has allowed me to live an abundant life pursuing my passions and always have a stead income.Ā  Here are the top three benefits to joining the club.

Finding Your Purpose

You might have heard the word ā€˜dharmaā€™ tossed around in yoga classes, but what does it really mean? Dharma is a Buddhist teaching thatā€™s used to improve the quality of your life and to help you discover your lifeā€™s purpose. Basically, we all have a dharma, and sometimes it aligns with our job and sometimes it doesnā€™t. This new trend is helping people become more aligned with their dharma in ways that also pay the bills.Ā 

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, itā€™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.

Iā€™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 thatā€™s just how I make money. Iā€™m also a dog lover, avid reader, fitness enthusiast, Greyā€™s Anatomy super fan, and anatomy nerd. Iā€™m not just one thing, so thereā€™s just no way I could spend my life making a living by doing just one thing.Ā 

Living with Intention

I didnā€™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.Ā 

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.Ā 

I continued to work my 9-5 marketing job but started doing freelance writing in my free time.Ā 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.Ā 

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.Ā 

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 canā€™t be a dog trainer, thatā€™s not what I do! Itā€™s not a skill I have. But after more thought, I realized itā€™s not crazy at all. Iā€™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 wonā€™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 doesnā€™t mean itā€™s off the table completely.

Planning Your Journey

You donā€™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 youā€™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.Ā 

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
Love2
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