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7 Reasons To Do Yoga Teacher Training

By Yoga Asana, Yoga Teachers

Why do most people enroll in yoga teacher training? People who want to become yoga instructors, right? Well, that’s only one aspect of what yoga teacher training has to offer. There are many benefits and outcomes of becoming certified such as discovering yourself on a deeper level, gaining confidence in your practice, learning how to prevent injuries, building friendships, learning how to meditate, learning about yoga theory, and advancing your own personal practice.

7 Reasons To Do Yoga Teacher Training

Apart from having the tools to teach others yoga, through yoga teacher training, you can also learn a lot about yourself and further advance in yoga. Let’s dive into these reasons of why you should complete yoga teacher training and how it can improve your personal practice.

1. Discover Yourself on a Deeper Level

Completing yoga teacher training truly transforms the way that you view yourself while enhancing your self-esteem, skills, and self-knowledge. Due to the challenges that you might face during teacher training, you will doubt yourself at times. Being surrounded by a supportive community and guidance, however, will encourage you to rise above any kind of self-doubt and become stronger from within. Believe it or not, yoga teacher training will transform you by providing inner strength, balance, self-compassion, and inner peace. Overall, through perseverance, self-discipline, and intention, you will get to know yourself on a much deeper level.

2. Gain Confidence in Your Practice

I think it’s needless to say that knowledge is positively associated with confidence, right? Think about it… the more you know about a topic or a field, the more confident you feel about it. Completing yoga teacher training offers a significant amount of knowledge about the origin, philosophy, theory, history and of course, practice of yoga that will you give you more confidence in your own practice. Perhaps you are practicing inversions or following a structured routine on a daily basis; yoga teacher training will enrich those aspects of your practice by adding knowledge about modifications, adjustments, ideas about new sequences, and information about each yoga pose. Through yoga teacher training, your confidence will grow while your practice advances and perhaps this will inspire you to teach and guide others in the future.

3. Learn How to Prevent Injuries

Injuries in yoga are more common than you think; beginners as well as intermediate and advanced yogis get injured while practicing and some of these injuries can be immediate or gradual and go unnoticed. By completing yoga teacher training, you can learn exactly how to prevent yoga injuries and decrease the chance of this happening in your own practice. Learning about injury is also very important if you are considering to teach classes because practicing an asana incorrectly can be dangerous. This becomes even more important regarding inversions because your weight needs to be distributed in a certain way otherwise injuries can occur. Therefore, apart from protecting others, this is also a safety measure for yourself in your practice.

4. Build Friendships with Likeminded Individuals

Most yoga teacher trainings allow you to meet other likeminded individuals who are interested in yoga, meditation, teaching, etc. who can inspire you, guide you, and support you through the training. Developing a social circle through training is wonderful because you won’t be experiencing the journey alone and you will hopefully maintain some long-lasting friendships. If you are completing yoga teacher training online, don’t worry, you can also build these friendships. With YogaRenew 200HR Teacher Training, you will have access to a Facebook group where you can post about your journey, ask questions. share thoughts and ideas, and listen to others. Regardless of whether you are attending in person or online, take advantage of the people completing this training with you.

5. Learn How To Meditate

Meditation is sometimes separated from yoga as a different practice, however, I believe that a yoga practice isn’t reaching its full potential without including meditation. Considering that yoga is a practice for the mind and body, incorporating meditation allows you to focus solely on your movements and your breath which will amplify the calmness that you experience. Through yoga teacher training, you will learn various meditation techniques and breathing techniques that you can practice independently or with yoga. The physical, psychological, and mental benefits of meditation are multitudinous and there is a lot to learn.

6. Delve Into Yoga Theory

Many people jump right into their yoga practice and implement everything they know about the physical yoga poses and sequences without thinking much about the theory. Learning about the basic principles, origin, and meaning of yoga is a critical aspect of building your practice. Although asanas are the main focus of yoga in the West, there is so much more to this ancient practice. The history and philosophy of yoga are incredibly rich and this knowledge will add depth and intention to your practice. The great Pattabhi Jois once said, “Yoga is 1% theory and 99% practice”. Although rolling out your mat and practicing yoga is the main objective compared to theory, having context about where yoga comes from, what it truly means, and what the philosophy entails will definitely add another layer to your practice.

7. Advance Your Personal Practice

Throughout this post, I have been emphasizing the importance of yoga teacher training in your own personal practice. We all know that aspiring teachers complete training because they are planning to be responsible for an entire class but what about the rest of us who might not aspire to teach? Consuming the valuable body of knowledge that yoga teacher training offers not only prepares you to lead a class but it gives you confidence, skills, connections, and a deeper insight into your own practice.

Start Your Yoga Teacher Training With YogaRenew

Having a yoga practice that is purely physical and is not supported by a deeper understanding of its origin, philosophy, history, and techniques is doing a disservice to you. If you are unsure about enrolling, I suggest going for it and seeing where this beautiful journey will take you. Reach out to YogaRenew for more information.

08/28/2019
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3 Physical Benefits Of Yin Yoga

By Miscellaneous

Calm, cool, passive, and slow. These are some terms that describe what it can be like to take a yin yoga class, but what is yin yoga exactly? If you are a practitioner of heated, strengthening, or movement-based yoga classes, think night versus day when it comes to a yin practice. In a world where we are often told that we need to do more, yin yoga asks us to do a little less. Postures are typically held anywhere from 2-5 minutes or more, and the breath is softer than say Ujjayi Pranayama, Victorious Breath, that you may practice in a Flow class. However, just because this style of yoga is slower and more passive, doesn’t mean it is without challenge. Yin yoga is also different than restorative yoga. Let’s dive into the benefits of yin yoga.

What Is Yin Yoga

The description and benefits are in the name itself, Yin. To describe yin yoga, it can be helpful to describe yang styles of yoga first. The movement-based yoga mentioned above is a yang style of yoga. Meaning it is active, dynamic, and muscular work is a focus. Some examples of a yang style of practice are Ashtanga, Vinyasa, Bikram, Power, or Hatha yoga. Yin yoga has the same aims as any other practice of yoga, however, it’s slow, passive, mostly seated postures, are less about muscular utilization or contraction and instead target deeper connective tissues. This is also what makes it different from restorative yoga.

Restorative yoga is very supportive through the use of props, to restore the body and mind to balance through very passive postures without any active stretch. Yin yoga may use props; however, the intent is a deep level of ‘stretch’, or healthy physical stress to the connective tissues, where the challenge can be to find peace and ease in a pose that is slightly uncomfortable. Remember that too much discomfort in a pose can be damaging to the body and counterintuitive to the intention of the practice! Less is often more in yoga, listen to your body and modify where needed.

Yin yoga additionally works with the meridian lines, or energy flows and channels, of the body. The conduits of energy that create Qi (Chi), or Prana, life-force energy. According to the philosophies and teachers of yin yoga, a blocked meridian line can lead to emotional or mental imbalances, and even physical imbalances. Specific yin postures and how they are sequenced are said to bring forth health in this way.

Benefits Of Yin Yoga

Below are three physical benefits of yin yoga and why focusing on your deep connective tissue is something to be interested in.

1. Connective Tissue

Connective tissue is a general term to describe the material in your body that supports and surrounds other tissues and is even the material in between cells. Connective tissue includes bones, ligaments, joints, and fascia of the body, and this is the focus in a yin class. Long, passive stretches and compressions in the yin postures stress the connective tissue which has the potential to lead to lengthened, healthy, hydrated, and strengthened tissue.

2. Joint Health

Decreased range of motion in joints such as the hip joint, can cause stiffness and lack of mobility. This can be caused by a myriad of factors, yet it could mean the connective tissue around and within the joints has either shortened or become ‘dry’ so to speak, due to lack of use. Since yin yoga targets connective tissue such as fascia, which is everywhere in the body, joint lubrication can occur since fascia stores and moves water and fluid.

3. Flexibility

You may have heard an instructor say that if you want to increase your flexibility, take yin yoga. Why? The theory behind this concept is that our bodies are more malleable than we give them credit for. The long static holds in yin can increase the elasticity of the connective tissue, such as the muscular fascia, and the healthy amount of stress on the joints in these poses can strengthen the ligaments. This goes in line with joint health, yet it can also mean an increased range of motion in terms of flexibility. Many yin postures focus on the lower half of the body and the spine, and advocates of yin have claimed to find increased flexibility especially in these areas. While the permanence of this increased flexibility is debatable, many practitioners advocate for this particular physical benefit.

Learn More About Yin Yoga

As with most things in life, balance is key. You can overdo it in a yin class, just as you can overdo it running, lifting weights, or in a heated yoga class. The key is to learn how to listen to your body and be patient in your Asana, physical practice. Additional scientific research needs to be done on the physical benefits of a yin practice. However, proponents of yin conclude that these passive and compressive postures can indeed increase the health of connective tissue and lead to less pain in the body, increased flexibility, fascia suppleness, overall stress reduction, and the ability to embrace the beauty in slowing down. What do you think? Contact YogaaRenew for more information.

08/20/2019
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4 Ways To Practice Self-Care As A Yoga Teacher

By Yoga Teachers

As a yoga teacher, you can be many different roles to those that come to your yoga classes. Some come to class for a full body workout, which is our job to deliver for both body and mind. Some will share personal struggles, like the passing of a parent or recent job loss. Some will be healing from an injury or surgery, and will share because they will need pose modification instructions. Some have been practicing yoga for 50 years and ask ways to make the practice more geared to gentle yoga. Some tell you of their current divorce or financial worries, and they still find the money to take your yoga class. Most times you find all of this information out 10 minutes before the yoga class begins.

Ways To Practice Self-Care As A Yoga Teacher

women working being a yoga teacherOur jobs as yoga teachers is to listen, offer compassion, and use the asana to facilitate openness, even if momentarily. In the high powered, maximum intensity life can sometimes feel like, yoga provides relief.

With all that we do for students, it is vital that we remember self-care. Let’s review four self-care experiences you can do as often as possible.

1. Go for a walk outside

Research has proven the scientific benefits of getting out in nature and enjoying a walk. Links to stress relief within minutes of being outdoors has been associated with reduced muscle strain, blood pressure, and brain flurry. Some days a yoga teacher can be inside a yoga studio for hours, and it’s that breath of fresh air needed after teaching that restores and rebalances. Current studies have pointed to people who walk leisurely as happier than runners, recreation tennis players, even those that practice yoga because it is about taking it one step at a time. Putting one foot in front of the other, even if for only 15 minutes, can create such joy that lifts away any depletion of energy. During the walk, our “chitta vritti”, Sanskrit for “mind chatter”, is calmed and able to process more evenly, every step of the way. Try it after teaching your next yoga class or private yoga session, and go outside for walk.

2. Practice yoga

The ultimate “practice what you teach” principle is a true self-care act. Yoga promotes better health. One hour to 90 minutes deliveries the physical and mental strength needed to perform at your highest level. Different than any other workout, yoga uses your body weight to tone and define your muscular system. In addition, yoga activates the parasympathetic system that releases tension and restores equilibrium. Full body toning, working with an injury, prescribed by your physician for aid in disease treatment, or as a way to heal and maintain your overall health, the investment in self-care will produce an invaluable return for your quality of life. Remember to keep practicing yoga when teaching yoga.

3. Meditate

a yoga teacher and student working on practiceMeditation benefits are abundant. Studies indicate that meditation can lower blood pressure and stress levels. Meditation allows you to tune in to, to listen internally. Noticing the fluctuations and natural course of your thinking, helps the mind find stillness. By observing, you’re able to let go of attachment to outcomes and results. Find 10 minutes a day to sit down and go inward. Begin by finding a comfortable seat. Propping your sit bones up on a blanket, cushion, etc. will make it easier to sit for an extended period of time. A mantra to begin with can be as simple as “let go”. On the inhale, silently repeat to yourself “let” and on the exhale, silently repeat to yourself “go”. Meditating is a great practice to do daily for self-care.

4. Get bodywork

All a personal preference that is healthy to explore and know, massages can be a tremendous help. Teaching yoga can take a toll on your physical body. Having regular bodywork keeps your muscles and tendons loose. Also a detoxification method by the stimulation of your soft tissues, massage frees toxins by way of blood and through your lymphatic systems. It can make all the difference for your state of mind, working with a massage therapist as often as you can is the paramount self-care for yoga teachers.

After you teach a yoga class and hear the student with the sore hamstring from a recent marathon say, “I feel so much better, that was an amazing class. Thank you. I don’t feel so tight anymore and can walk a little easier now,” you remember why you teach yoga. By caring for others, we teach an asana sequence that even if beneficial to one individual only, is the reason we teach yoga.

Start Becoming A Yoga Teacher Today

Yet we must remember to take care of ourselves equally to remain the consistent, steady teachers we have studied very long to be. Happy self-caring! To learn more about becoming a yoga teacher contract YogaRenew today!

08/20/2019
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The Subtle Energy of Yoga – Studio Etiquette

By Yoga Teachers

It is obvious for those who have spent time within a yoga studio that the practice space holds certain energy because of the way we conduct ourselves there. However, in yoga, the obvious gives way to layers of depth and subtly. What seems standard fare, such as removing our shoes prior to entering the practice space, reveals a spectrum of subtle, interconnected principles upon further reflection. Many studios uphold certain etiquettes to insure maximum benefit to everyone present. Though the purpose behind yoga studio etiquette may not be totally comprehended, the novice yogi is happy to comply with basic yoga studio formalities. In time, these formalities become the culture of the studio, and we rarely question the motives behind them.

Studio Etiquette You Should Know

Whether you are a well-seasoned practitioner, or just beginning your yoga journey, exploring the behaviors inherent to yogic spaces will deepen your connection to your yoga practice and the philosophy it derives from.

1. Leave Your Shoes At The Door

Superficially speaking, shoes bring the energy of route, daily affairs with them. The practice of being barefooted, however, extends beyond the shoe rack by the door. Generally, our feet are the first area of the body that connects with the earth. We ground into our mat and hold our asana poses steady through our feet. Our feet are the foundation of our posture, our gait, and are the living metaphor for “walking our path,” and “taking the first step forward.” Have you ever noticed that almost all yoga practitioners avoid stepping on one another’s mats? The feet release subtle energy. In traditional Vedic settings, a student avoids exposing the bottoms of their feet to their teacher. In turn, humbly bowing to, and touching the feet of their master, brings blessings to the initiate or devotee. By removing our shoes, keeping the souls of our feet clean, and observing how we present our feet towards our teachers and fellow students, we bring awareness to the subtle energy channels of the body.

2. Avoid Wearing Perfumes And Fragrances To Yoga Class.

On the surface it seems apparent that though you may enjoy a particular scent, other students may not appreciate your personal aroma in their practice space. Yoga is primarily a practice of breath, and having clean, pure, fresh air is vital to the conduction of prana within the body. As a yogi enhances their inner purity, synthetic fragrances or food-related odors can be both distracting to the mind and aggravating to the nervous system. As a teacher, I keenly sense a variety of fragrances on my students, whether natural, such as body odor, or applied scents like essential oils, hair products, or deodorant. When a student has deliberately applied fragrance to their body, I will rarely adjust their poses in order to keep their fragrance from clinging to me, and spreading throughout the studio. Arriving freshly showered to class, and as scent-free as possible, enhances the sattvic nature (high quality) of the practice space.

3. Observe Silence In The Asana Room.

Yoga studios draw a beautiful ensemble of souls into their space. Fellow practioners easily become friends, and sometimes grow into spiritual families. The development of the yogic community is oftentimes the glue that brings practitioners back to the same studio, same class, even the same mat placement, again and again. The community building aspect yoga is vital to the development of satsung, sacred gathering. With that said, the asana room is akin to a holy space. To many, the space and time set aside for a yoga class is the only “me time” they may have. To sit in quiet readiness prior to class sets the tone for inward development, and provides the space for subtle awareness to arrive. In opposition, general chitchat, however hushed it may be, is not only distracting to others, it maintains a currant of mundane energy from outside of the studio that, in some ways, overrides the delicacy of inward perception. By maintaining the energetic purpose of the asana space as an area of practice, introspection, and observation, the tone and ambiance of the studio becomes palpable to even the most novice yogi. Developing deeper relationships with your fellow practitioners is nearly effortless in such a space, because everyone is united in breath, focus, and energetic creation. With this in mind, welcome and converse with your friends and neighbors in the reception area of the studio, a place where both social and monetary exchanges are made. The ability to discern between the outer realms of the practice area, and the inner sanctum of the studio, is an active engagement of the subtle energy of yoga. Practicing purposeful silence in the asana space will beneficially enhance your yoga practice, and strengthen the bonds of your yogic community.

Why Studio Etiquette Is Important

Basic yoga studio etiquette houses subtle revelations and deeper comprehension of yogic practices. We are each personally responsible for upholding rules of engagement within the studio, but unless we ask ourselves “why,” the deeper significance behind these acts is lost in the adaptation of yet another societal code of conduct. Instead, look deeper to see beyond the protocol of yoga studio etiquette. Yoga is a precise and refined science. Each act, when practiced with awareness and frequency, has an inner effect greater than what may be perceived from the outside. Simply removing our shoes, arriving to our practice clean of fragrance, and silently holding space in the asana room, sets the tone of a yoga studio, and offers the opportunity for personal development that extends beyond the individual to the whole. In this way, we, as yoga practitioners, are not adopting cultural codes of conduct, but are, in essence, conducting our subtle energy with purposeful awareness and intent.

Learn More From YogaaRenew

YogaRenew is here to help you lean studio etiquette in which you can incorporating into your yoga teacher training. Reach out to YogaRenew today for more information.

08/12/2019
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5 Daily Mindfulness Practices

By Mindfulness

Mindfulness is a term that is often brought up but… what does it really mean? Mindfulness refers to a state of awareness of the present moment and it arises from paying close attention to current experiences without judgement. Daily mindfulness practices can of course be done with meditation which is the ultimate way to slow down, become aware, regulate emotions and thoughts, and relieve stress.

Why Is Daily Mindfulness Practices Important

women doing Daily Mindfulness PracticesMindfulness, however, does not necessarily require a meditation practice which is good news if you have a busy schedule and do not have time to set aside to meditate. Let’s explore some simple yet effective ways that you can do daily mindfulness practices.

1. Being Mindful During Conversations

Have you ever had a conversation with someone and while they are speaking, finding your thoughts drifting elsewhere? How about glancing at your phone while talking to someone or even worse, scrolling through social media or texting during a conversation? Sometimes it’s not a matter of disrespect and maybe instead it’s due to the fact that our minds are racing, we’re distracted, and not aware of the present moment. If you find yourself distracted and distant in conversations, practice mindfulness by maintaining eye contact and turning off your phone or keep it far away from you. Additionally, when the other person is speaking, listen to their tone of voice and the context of the conversation carefully and reply accordingly. This might seem like an unnecessary step but often times, people aren’t truly listening and instead they are constructing what they are planning on saying next. Truly listening, with judgment, and adding value with your response instead of a random statement is a wonderful way to practice mindfulness.

2. Being Mindful During Exercise/Yoga

This same concept applies to exercising and doing yoga; is your mind elsewhere during this time? Practicing a mind-body connection during a work out actually makes the exercises more effective. For instance, while you are lifting weights, if you focus on how your muscles feel as well as your breathing instead of a random thought, you will be able to lift more weights. Bringing your awareness to your body during strenuous activities allows your body to perform at its best by engaging your muscles to their fullest ability. If you find this difficult, try working out without headphones and simply focusing on deep inhales and exhales while exercising and bringing your attention to how your body feels. Practicing mindfulness on the mat might seem intuitive but you might be thinking about an array of different things while doing yoga without even noticing it. Shifting your attention to your breath and the alignment of your body during yoga allows you to receive the full benefits while immersing yourself in the present moment and connecting with yourself on a spiritual level.

3. Being Mindful While Eating

How long does it take you on average to eat a meal; 30 minutes, 1 hour? Many of us are eager to sit down and eat when we’re hungry and often times, we don’t even chew our food appropriately let alone consciously enjoy every bite. By eating slowly and chewing thorouhgly, we are able to enjoy the flavors of our food far more than when we rush to empty our plate. One way to practice this is by eating 3-5 small meals throughout the day so that you have an appetite before eating, but you are not starving and you can control the speed at which you are consuming the meal. Apart from how fast we eat, mindful eating also has to do with what we eat. Cooking is a wonderful way to incorporate mindfulness into our lives because we are aware of each and every ingredient that is going into our body. Being vegetarian or vegan is also something to potentially consider in the context of mindful eating because of multiple health benefits and the effects on animal welfare and the environment.

4. Being Mindful While Breathing

women at home doing Daily Mindfulness PracticesPracticing mindful breathing is simple in theory but not that simple in practice. Breathing is an ongoing and automatic function of the body that we usually don’t put too much thought into. By bringing our awareness to every inhale and exhale, our breathing becomes more conscious rather than passive. The idea is to simply observe the breath without necessarily altering it. By shifting attention to the breath, especially during stressful or overwhelming moments, you will feel more relaxed, collected, and calm. Another way to practice mindfulness while breathing is by taking a deep inhale, holding your breath for a few seconds and then releasing any tension through a deep exhale. Repeat this as many times as needed in order to relieve stress. The beauty of mindful breathing is that it turns a reflexive behavior that we take for granted into a conscious act.

5. Being Mindful of Daily Experiences

Routines lead to habits which lead to a decreased response to stimuli in our daily lives. To put simply, when we do the same thing day after day, we sometimes forget to fully enjoy every aspect of it and actions become automatic. There are some simple changes that you can incorporate into your routine that will allow you to become aware of and appreciate everything you experience. When you make a cup of coffee or tea in the morning, feel the warmth of your mug on your hands and enjoy every warm, delicious sip that you take. While taking a shower or bath, observe the way that your body feels and how wonderful it is to feel warm and clean. Overall, learning to pay attention to the little things in our daily lives allows us to enjoy them so much more.

Learn More About Daily Mindfulness Practices With YogaRenew

Increased awareness can be applied to each and every thing that we do that we normally take for granted such as driving, walking, eating, drinking, resting, breathing, talking, and exercising. Practicing mindfulness heightens our senses and enriches our experiences while teaching us that nothing should be overlooked or taken for granted. Become a yoga teacher and master mindfulness with YogaRenew.

06/03/2019
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6 Ways That Mindfulness Reduces Stress

By Meditation

Shifting into a conscious state of mind, focusing on the present moment, and increasing overall awareness is often referred to as mindfulness. Practicing mindfulness consistently has multiple benefits such as improved general health, pain relief, academic success, increased self-awareness, better attention span, increased sense of gratitude, and stress relief. Reducing stress is a common motivation to practice mindfulness, often through meditation, because it is truly effective at doing so. Stress is experienced by all of us, to some degree, and the good news is that there is a simple and holistic way to relieve it… through a daily practice mindfulness.

How Mindfulness Can Help Stress

Mindfulness can be practiced through meditation or simply through a more aware and conscious view of our experiences and feelings. There are many ways that mindfulness helps to reduce stress by making us feel calmer, allowing us to regulate our emotions, by reducing activity in the amygdala, and by teaching acceptance, awareness, and gratitude.

1. Developing a Calm Demeanor

It is not a surprise that practicing mindfulness makes us feel calmer; the question is how exactly? Mindfulness meditation reduces the production of a stress hormone called cortisol, resulting in relaxation. Most of us are continuously thinking about errands, social interactions, future plans, and responsibilities which can be anxiety-inducing and overwhelming. Thepresence of this ongoing, inner chatter hinders our ability to focus, be aware, and truly enjoy the present. Practicing mindfulness is a wonderful way to press pause, set everything aside, and re-connect with yourself. Setting aside even 5-10 minutes daily to breathe and meditate is incredibly beneficial for your physical, emotional, and mental well being. Ultimately, you feel calmer, more composed, and more focused.

2. Better Emotion Regulation

The ability to regulate one’s emotions is important because it can lead to mood improvement (ideal for those who experience many ups and downs) and long-term well being. Emotions directly affect our moods which is why it is important to develop another sense of awareness of ourselves through mindfulness. By practicing mindfulness, you can condition yourself to pay more attention to the different feelings and sensations that you experience on a daily basis. Overall, by being more aware of emotions, we are able to experience more compassion, empathy, and understanding while not allowing negative emotions to affect us as much. One incredible benefit that mindfulness meditation offers is resilience which is a buffer when dealing with emotional highs and lows. Set time aside, especially during moments of stress, and simply become aware of what you are feeling. Without trying to suppress anything, observe the effects of your emotions on your body and your mind with patience.

3. Acceptance

The practice of mindfulness has a beautiful way of teaching acceptance and essentially, how to be at peace with your surroundings without trying to alter them. Passing judgment is a common human tendency that is difficult to shake off however, mindfulness allows us to develop a neutral stance towards the feelings and thoughts that we experience. The ability to observe your thoughts passing by, one by one, without trying to alter or criticize anything can be achieved through mindfulness meditation. Accepting feelings of stress and allowing them to pass instead of fighting those feelings makes stress more bearable. The imperfections and difficult moments of life make the good moments even better which is why accepting adversity is so important in terms of combatting stress.

4. Less Activity in the Amygdala

To put simply, the amygdala refers to a set neurons in the brain which is responsible for the processing and regulation of emotions, memory, and survival instincts. This part of the brain is also stimulated when we experience stress and fear. Practicing mindfulness consistently can actually allow us to be more self-aware and concentrated while making better decisions to the decreased activity in the amygdala. Other benefits also include better problem solving skills while facilitating learning and of course, relieving overall feelings of tension and stress. Simply mindfulness habits such as becoming aware of how food tastes and eating slowly, breathing deeply, listening carefully, and focusing on how your body feels while working out can provide these benefits.

5. Increased Awareness

The concept of increasing your overall awareness has already been briefly mentioned but let’s dive deeper into this concept. Most of our actions tend to be automatic due to habit and routines such as eating, drinking, resting, walking, talking, etc. Basic human functions are often taken for granted and of course, this is normal. When we are exposed to something long enough to repeated stimuli, our response decreases just like how we notice the scent of a candle in a room but after a while, we do not notice it anymore. By increasing awareness through mindfulness, we are able to notice and uproot negative tendencies while choosing not to respond with stress or panic in difficult situations. With awareness comes appreciation of the wonderful things we experience daily along with a newfound sense of well-being. That being said, when mindfulness is implemented, awareness eliminates stress.

6. Increased Sense of Gratitude

It’s easy to overlook the beautiful scenery that we see every day and it’s easy to take things for granted. It’s also easy to forget the blessings that exist in our lives because we are used to them being there. Gratitude is an incredibly powerful feeling that can overpower stress. With a mindfulness practice, you become aware of absolutely everything, internally and externally. Then, you go on to accept everything that you are experiencing as part of your journey. After awareness and acceptance, comes gratitude for everything, physical and nonphysical, that surrounds you. It’s difficult to feel stressed and tense when the feeling of gratitude overwhelms you; although your adversity is valid and should not be suppressed, focusing on the good things and people in your life makes difficulties seem manageable and temporary.

Learn More About Mindfulness From YogaRenew

Practicing mindfulness, either through meditation or other habits, on a daily basis can provide incredible benefits for your mind and body regarding stress relief. By accepting, becoming more aware, feeling grateful, and embracing a calm demeanor through mindfulness, stress can be reduced. Reach out to YogaRenew for more information on mindfulness.

06/03/2019
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5 Yoga Poses To Boost Your Productivity

By Yoga Teacher Training

It’s no secret that yoga has so many benefits from building strength and flexibility to finding calm and stillness of the mind – but did you know it can also help to boost productivity? Although most associate yoga with relaxation, the practice is also nourishing for the central nervous system and can help boost energy and motivation.

Poses To Increase Productivity

The next time you are needing an increase in productivity, take a moment to pause and try one of these five poses instead of going for that second (or third) cup of coffee. You’ll be glad you did!

1. Easy pose (Sukhasana)

women sitting on the floor with legs crossedSometimes with a lack of productivity all you need is to reduce distraction and get still by centering yourself. Easy pose is the perfect way to accomplish this.

To get into the pose you simply come to a seated cross legged position. You can allow your hands to rest wherever feels most comfortable for your shoulders. There is also the option to take a mudra, which is a hand gesture used to facilitate the flow of energy in the subtle body. Gyan mudra, known to promote concentration, is taken by bringing your thumb and index finger to touch.

Once you arrive in your easy pose take about 5 to 10 slow even breaths to help you center and realign. Afterwards you will notice a sense grounding, more ease, and, hopefully, increased concentration for productivity.

2. Downward Facing Dog (Adho Mukha Svanasana)

women in downward dog pose with arms strait and legs strait on floodOne of the benefits of mild inversions, like Downward Facing Dog, is its energizing qualities. Whenever your heart is placed over your head the brain is supplied with more oxygen as blood flows which increases concentration and mental function.

To get into the pose, start in a table top position on your hands and knees. Tuck your toes and lift your hips creating a shape of an upside down “V”. Feet are about hip distance apart or wider and you will press firmly into all points of your hands especially between your middle finger and thumb. Lengthen your spine by lifting your tailbone towards the sky and gently press your belly towards your thighs taking the gaze between the feet.

Find about 5 breaths in this posture and experiencing the benefits of “resetting” the nervous system.

3. Tree pose (Vrksasana)

women holding tree pose with strait armsChallenging your balance is one sure way to boost productivity. Whenever your center of gravity is confronted you are forced to tune your drishti, or focal point, in order to be successful.

Find Tree pose by balancing on one leg, opening the hip of the opposite leg and either placing the foot at your ankle as a kickstand, at the shin, or above the knee.

Make this pose more difficult by reaching the arms towards the sky overhead or closing the eyes. By shifting your balance you are forced to check in and make adjustments through your body in order to stay lifted. Regular practice of this pose can improve concentration, balance, and coordination.

4. Camel pose (Ustrasana)

women showing how to properly hold a back bended yoga poseHeart opening or back-bending postures like Camel pose help to quiet all of the chatter in the mind. Some consider this pose to be quite challenging as you are vulnerably opening a part of your body that is often shielded and protected, your heart.

Beginning in a kneeling position on your knees, bring your hands to your low back with fingers pointed down as if you were going to slide them into your back pockets. Slowly shift the hips forward as you draw the elbows and shoulder blades towards one another creating an opening through your thoracic spine. Slowly work towards the fullest variation by bringing your hands to the back of the heels as you continue to shift your hips forwards.

Camel requires a great deal of concentration and focus on the breath which is sure to increase productivity as well as help with your posture if you are sitting at a desk all day.

5. Mountain pose (Tadasana)

women standing still before taking action for a yoga poseAs a pose that seems pretty simple and straight forward, Mountain pose offers great benefits of improving concentration and focus in order to be more productive.

Beginning in a standing position with your arms at your side, roll your shoulder blades down the spine and bring your hands to face forward. Notice the grounding through all points of your feet, perhaps lifting up the toes and rooting them back down. Activate your quadricep muscles in your thighs by slightly lifting the knee caps, and hug your belly button up and in towards your spine.

For an extra boost, bring your hands to your hips in order to bring yourself into a power position and take a few grounding breaths to build confidence.

Learn More Poses With YogaRenew

Standing proudly and with intention can surely ignite your focus in order to be more productive. To learn more poses you can teach work with YogaRenew.

05/21/2019
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Yoga Breath, Flexibility, and Balance… On and Off the Mat

By Lifestyle & Wellness

When I started going to Yoga classes, I thought it was only about flexibility. I also thought you could be good at Yoga. Group meditation and breathing exercises were the part of class where I peaked through closed eyelids, sizing people up to see who my “competition” would be.

Basics Of Yoga Breath, Flexibility, and Balance

women rolling mat after working on Yoga BreathI’ve always been involved in athletics. Although I wouldn’t necessarily call myself an athlete – the competitive nature of sports has carried over into my fitness regime. I’ve always wanted to be the strongest, fastest, or comparing the number of reps I get in before taking a rest break to the gal next to me. Through my yoga practice, I’ve learned three important things that allows me to maximize workouts so that when that competitive edge creeps up on me, I know I can crush my goals! Through finding my breath, improving my flexibility, and gaining more balance I can bring enjoyment, ease, and productive to all activities – whether it’s running, lifting weights, or going for a 90 minute Bikram session.

Breath

I remember playing soccer in highschool, making a sprint all the way down the field when a play changes only to feel like I was going to blackout. I always held my breath during those really intense pushes and took this practice into my workout sessions. You can listen to your personal trainer or group instructor when they say “inhale on the way down, exhale on the way up” – but actually making it a natural part of your workout routine takes practice. The lengthening and contracting of your muscles move in time with your breath.

In Yoga, the movements are the same: inhale, upward dog, exhale, downward dog. When you find yourself on the mat at the beginning of practice, the first thing you do is to clear your mind, and draw yourself into your practice by regulating your breathing. By keeping a regular breath; it focuses your mind, creates discipline in your practice, and helps you crush your fitness goals at the same time.

Breath = Discipline.

Flexibility

Gaining flexibility allows for a deeper range of motion, so you get more out of your practice, and exercise. It also gives you access to your muscles that you may have lost over time. Flexibility strengthens and protects your muscles so you are less apt to injure yourself in daily life – for example during a game of tag with your children or grandchildren – or jumping over that bigger puddle in the parking lot if you need to. If you think about flexibility in terms of range of motion, it opens up a lot more possibilities during your workouts. Increased flexibility will allow you to jump higher and step further for a deeper lunge. It’ll also keep you from getting stiff a few days later after an intense workout.

Balance

class working on Yoga Breath in a classWhen you think of balance on the mat, you may think of the “I can stand on one foot with my eyes closed for 30 seconds” kind of balance. Balance in yoga helps us to bring balance into our lifestyles. As you go through your asanas, it forces you to use several muscle groups; moving from a stretch in Downward Facing Dog to tightening the core – to hopping in between the hands – to flexing the triceps to hover just above the mat in Chaturanga. In Tree Pose, you also encounter the need for flexibility and strength to find the balance you need when you tuck your foot, lift the chest, move your hands to heart center and dare to close your eyes.

But balance can be much more deeper than that. Balance can also give you the confidence to go through your day-to-day life and not think about your physical limitations. During a particular sweaty and difficult Bikram Yoga session, I always remember my instructor reminding the class, “you practice Yoga so your body doesn’t keep you from living your life.”

You need balance to hop over that puddle in the parking lot. You need balance to pick up something up with your toes while cradling your sleeping child in your arms. You need balance to bound up the stairs to the front porch to wrap your loved ones in your arms.

You need balance to crush those squats while crushing your New Year’s resolution to get in shape. You also get balance when other things align like finding your breath, staying with your breath and perhaps pushing through that 13th mile in a marathon.

Learn More About Yoga Training

One could say that practicing Yoga is an essential part of a fitness routine. The mat is a space to find the discipline you need to stick to your goals in life and crush them. It also gives you the headspace to prepare you for the journey off the mat. To learn more about yoga training reach out to YogaRenew.

04/30/2019
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8 Beach Yoga Poses

By Yoga Teacher Training

Needless to say, the restorative and relaxing effects of yoga compliment the scenic and serene atmosphere of the beach. Working in Catalina Island during the summer inspired me to embark on my yoga practice while expanding my knowledge about the physical, mental and spiritual benefits of yoga. You can always use a towel or yoga mat to support your postures or simply embrace the imperfect, sandy foundation beneath you. Sand can be especially beneficial for practicing challenging and balancing poses because it provides a soft cushion for your body if you happen to fall out of a pose.

8 Yoga Poses for the Beach

The beauty of sand is that it conforms to your body; you can create small mounds to support your knees or flatten it out entirely to support your forearms during inversions. Let’s not forget the fresh, salty breeze and the sound of ocean waves complimenting your beautiful flow. I’m eager to share some excellent asanas for your next seaside practice which will make you fall in love with yoga all over again.

1. Downward Facing Dog (Adho Mukha Svanasana)

women on the beach holding a downward dog pose in the sandThis pose is very popular in yoga sequences, especially in vinyasa yoga. The benefits of Downward Facing Dog include stretching the hamstrings, calves, shoulders and hands while strengthening the legs and arms. It also makes your feel energized and helps calm the brain which makes it an ideal pose to relieve stress. This classic yoga pose can be practiced pretty much anywhere however, practicing it on the sand can allow your body to sink even deeper into it. Begin in tabletop position with your knees stacked directly under your hips and your wrists stacked under your shoulders. Exhale while tucking your toes and lifting your knees off the sand. Spread your fingers and press your hands down in front of you while straightening your back as much as possible. Gently bend your knees, one at a time, working your way into your own version of Downward Facing Dog. Bring your gaze towards your feet while aligning your hand with your spine creating a straight line. Take a few deep breaths and when you’re ready to exit the pose, gently lower your knees back onto the sand into tabletop position and release into Child’s Pose.

2. Tree Pose (Vrksasana)

women on the beach holding a tree pose on a mat in the sandI don’t know about you but something about being by the ocean provides peacefulness and balance to my body and soul; why not practice a pose that embodies that? Benefits of this pose include stretching the thighs, core and shoulders while strengthening the spine, thighs and calves. Tree Pose is a great way to ground yourself and focus on your breathing while improving your balance. Begin in Mountain Pose (Tadasana); inhale while lifting your arms towards the sky and exhale, bringing your hands by your heart. Choose a focal point to provide balance and slowly lift your right foot off the sand and place it on your left ankle. Taking your time, lift your right foot further until it reaches the side of your left knee. Take a few deep breaths here and whenever you’re ready. return to Mountain Pose; repeat this pose on the opposite side.

3. Shoulder Stand (Sarvangasana)

women in the sand holding a pose with her legs pointed in the airThis might seem like an odd pose to practice on the beach but the combination of an inverted posture and a serene, ocean atmosphere will undoubtedly relax you to the core. Be cautious when practicing a shoulder stand because it is definitely e a more advanced pose. The benefits of this pose include relieving stress and depression, strengthening the glutes, arms, core, legs and arms as well as improving digestion. To get into this pose, start by laying down on your mat (or the sand) and bring your knees towards your face. Bring your hands to your hips to support your lower body and lift your hips and legs towards the sky while trying to keep them straight. Take a few deep breaths; to exit the pose, slowly lower your hips and legs to the ground. You can also choose to stay in a shoulder stand in order to transition to the next posture. The best part? Even if you happen to lose your balance during this asana, the sand provides a soft cushion to avoid injuries.

4. Plow Pose (Halasana)

women on the beach holding a back bend foldThis pose is excellent at reducing back pain and stress, calming the mind and stretching the spine and shoulders. To get into this pose, simply begin in a shoulder stand and slowly bring your extended legs back towards your head until your toes touch the mat behind your head. Remember to bring your chin away from your sternum and keep your hands on your lower back for additional support or release them onto the mat and stretch them behind you. This pose can be held for a few minutes; when you feel ready to exit, bring your hands to your lower back again and exhale while slowly lowering your legs down towards. This a a great pose for the beach because it encourages deep relaxation and stress relief.

5. Bow Pose (Dhanurasana)

women laying on the mat holding her feet with her handsTake a deep breath and say goodbye to any tension. Being by laying on your stomach with your arms extend by your sides with your palms up. Take a deep exhale and reach for your heels with your hands while bending your knees. Hold onto your feet while trying to lift your thighs slightly off the mat and gaze forward. Keep i mind that it might be harder to breathe in this posture but make sure to keep breathing steadily. Stay in this pose for about 30 seconds and release your legs and arms towards the mat while taking a deep exhale. The benefits of this pose include improving your posture, strengthening the back muscles and stretching your thighs, core, chest, throat and hips.

6. Pigeon Pose (Kapotasana)

women on the beach laying with one leg folded in the sandThis pose is wonderful at lengthening the hip flexors, preparing the body for backbend poses as well as opening the hip joint and reducing stress and anxiety. Begin in seated position with your feet tucked under your glutes. Extend your right leg back on the mat while keeping your left leg bent in front of you. Take a deep inhale and as you exhale, release your body onto your front leg and extend your arms on the mat in front of you. Try to bring your forehand to touch the mat and close your eyes. Take a few deep breaths, allowing your body to sink even deeper into the pose with every exhale. To exit the asana, slowly walk your hands back up towards your torso and return to seated position.

7. Easy Pose (Sukhasana)

women on the beach holding a crossed leg poseNow, let’s take a moment to sit still and breathe. Sit comfortably with your legs crossed, your spine straight and your hands in your lap. Close your eyes and take several deep breaths, trying to hold your inhale for a few seconds before exhaling. Try to eliminate any stressful or negative thoughts while bringing your entire focus o your breath. While continuing to breathe deeply, bring your attention to the sound of the ocean waves crashing endlessly against the shore, one by one. Inhale the fresh, salty breeze and feel your body sinking heavily into the sand.Let go of any fear or stress about what will happen tomorrow or the day after because all that is guaranteed is this moment, sitting cross legged on the sand in front of the vast ocean that covers our beautiful planet. In this moment, you are blessed and all you can do is immerse yourself in gratitude. You can attempt the Ujjayi breath which is often referred to as the “oceanic breath” and it is used to synchronize your breathing with the asana. This wonderful technique will enhance your yoga practice as well as increase the oxygen in your blood, relieve tension, detoxify your body and mind as well as help to increase your mind-body awareness. The Ujjayi breath consists of breathing through your nose, inhaling deeply and exhaling slowly through your nose. To practice, open your mouth and exhale making a “ha” sound. Noe, try this with your mouth closed but maintain the intensity of your exhalations. Every time your exhale, it should sound like ocean waves and this technique is ideal to practice while you’re in easy pose, during hatha yoga or simply when you’re stressed or frustrated.

8. Corpse Pose (Savansana)

women laying on a mat on the beach during a sunny dayThis posture will help you relax even more after getting out of Easy pose. Lay down on your mat or the sand with your legs extended in front of you and your arms by your sides with your palms facing up towards the sky. Close your eyes and bring your awareness to your breath once again but this time, don’t force deep inhalations or exhalations; instead, breathe naturally and simply bring your attention to your breathe. Allow the soothing sounds around you to increase your sense of mindfulness and purpose. The benefits of this asana are endless, a few of which are body awareness, stress reduction, better sleep quality and deep mind relaxation. This asana can be held for anywhere from 5 minutes to an hour and it might just end up in a wonderful nap in the sun.

Start Your Yoga Beach Session

What are you waiting for? Head to the beach and take some time to indulge in these asanas; you deserve that time to gain perspective and awareness. Take the time to leave any stress that you might be experiencing behind and relax yourself physically, mentally and spiritually. The past has already happened and the future is uncertain so all that really matters is this present moment, right here, right now. Submerge yourself in an abundance of spiritual awareness, gratitude and bliss.

Let’s ride your wave, together.

Namaste.

 

Looking to lead yoga classes of your own on the beach? Get started on your yoga teacher training online with YogaRenew.

04/26/2019
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5 Yoga Poses For Inner Strength

By Yoga Teacher Training

Confidence and inner strength are such powerful tools in achieving productivity, success, and happiness. Yoga is a wonderful way to develop and nurture your sense of inner strength. because it is not just a physically strengthening and revitalizing practice but it’s also a sign of positivity, love, and self-care towards yourself. Taking the time from your busy routine to still your mind and breath as well as focus on your physical, mental, and spiritual well-being builds your sense of self-worth. As you progress in your practice, you will learn that yoga is physically challenging and the stronger you get on the outside, the stronger you will feel on the inside.

5 Yoga Poses For Inner Strength

Being able to persist in your practice with patience, understanding and forgiveness will nurture your sense of inner strength over time. Take time to practice this yoga sequence to eliminate feelings of self-doubt and reveal your inner peace and strength!

1. Warrior I (Virabhadrasana I)

women in green top showing how to do lunge poseThe image of a warrior is illustrated by strength, courage, persistence, and confidence which is exactly what the Warrior asanas exude. The rich symbolism of the Warrior asanas refers to the underlying story of the Hindu warrior, Virabhadra. Warrior I is a beautiful posture that will empower you and activate your inner warrior by improving your strength and flexibility. Begin in Mountain Pose (Tadasana) and gently step your feet a few feet apart from each other. Reach both of your arms up towards the sky with your palms touching while bringing your gaze up towards your hands. Next, slightly turn your left foot to the right so that your toes are pointing to the left of your body. Gently rotate your torso to the right and bend your right knee while making sure that your knee does not pass your toes. Hold this asana for 30 seconds-1 minute while focusing on your breath and channeling feelings of confidence and strength. Slowly release back to Tadasana and repeat this posture on the other side.

2. Warrior II (Virabhadrasana II)

women in single lunge pose showing how to do it rightTransitioning into Warrior II will combine balance with core strength as well as ultimate focus. After Warrior I, return to Mountain Pose (Tadasana) and bring your left foot a few feet back on the mat while bending your right knee into a lunge without your knees passing your toes. Extend both of your arms by your sides so that they are parallel to the mat aligning straight with your legs and bring your gaze forward. Make sure that your torso is twisted to your left and draw your shoulder blades down your back. Take several deep breaths here while pressing down with your feet and engaging your core. This asana is beneficial for your entire body because it strengthens your shoulders, arms, and legs as well as improves your balance and stability. Warrior II will improve your ability to concentrate and focus with more clarity while building your physical and spiritual strength.

3. Warrior III (Virabhadrasana III)

women in green top explaining how to properly do poseReturn once again to Mountain Pose (Tadasana) and take a moment to bring your focus back to your breath. Warrior III requires significant balance and focus which are best achieved when your mind is not wandering. The benefits of this empowering asana include improved coordination, stability, and balance, strengthening of the legs and core as well as a deep stretch of the upper body. Take a deep inhale, reach your arms up towards the sky and on your exhale, slowly lift your left leg off the mat while lowering your torso forward. Allow your arms to lead your torso until it is parallel with the mat and so that your body creates a “T” shape. Flex your left foot and press firmly with your right foot, spreading your toes if that helps to maintain your balance. Hold this asana for several breaths while focusing on finding your center of gravity. To ease out of this asana, slowly return to Mountain Pose and bring your hands to your heart in prayer position.

4. Tree Pose (Vrksasana)

women holding tree pose with strait armsThe grounding essence of standing asanas foster feelings of confidence and strength. This particular asana relies on balance, stability, and firmness while encouraging a confident demeanor. Begin in Mountain Pose (Tadasana), another simple yet empowering asana and as you inhale, reach your arms above your head with your palms touching each other. At the same time, ground your left foot and slowly lift your right foot so that it is hugging your left ankle. As you find your center of gravity, steadily slide your right foot up your left leg until it reaches your shin or the side of your knee. As you exhale, focus on your balance and imagine your body grounded into the mat like a tree deeply rooted in the soil. Stand tall and proud in this asana as you embrace your inner and outer strength. Hold this asana for several breaths and return to Mountain Pose.

5. Chair Pose (Utkatasana)

girl holding standing squat poseThis asana is often called the “seat of power”, “fierce pose” or “lightning bolt pose” which all embody the asana’s empowering and strengthening properties. Chair Pose involves strength and perseverance because your body will immediately feel challenged when entering this asana. Begin in Mountain Pose (Tadasana) with your feet hip-width apart. As you inhale, reach your arms up towards the sky while slowly bending your knees and squatting down as if you are sitting in a chair. Press firmly through your heels and try to bring your focus to how your body is feeling; if your thighs are aching, try to meditate on this sensation. Find your balance here and remember not to resist this asana even if your body wants to ease out of it right away. After several breaths, return to Mountain Pose and bring your focus back to your breath. If you wish, reach your toes with your arms and twist from side to side in a Forward Fold to relax your arms and stretch your hamstrings. Persisting through Chair Pose provides all of the physical benefits of this asana such as strengthening the legs and back, stretching the chest and shoulders as well as a stronger sense of self and confidence.

These empowering asanas incorporate strength, balance, and confidence to eliminate feelings of self-doubt and promote a sense of self-worth. Everyone experiences moments of uncertainty however, your yoga practice can be a powerful tool in changing the way you see yourself and accumulating inner strength. Next time you feel overwhelmed, grant yourself permission to take time out of your day and find your inner strength on the mat.

04/03/2019
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