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3 Easy Breathing Practices to Reduce Anxiety

By Yoga Asana

The benefits of mindful breathing stem far beyond helping you hold a challenging yoga pose. The practice of pranayama – the Sanskrit word for yogic breathing exercises – can relieve stress, and reduce anxiety symptoms by allowing you to focus on the flow of your breath. While there are a number of different pranayama breathing techniques used to calm the mind and body, we’ve gathered three of the most commonly practiced and proven methods to help ease your anxious thoughts once and for all.

Simple Breathing Exercise

women doing breathing to Reduce AnxietyOftentimes, simply breathing is the solution to the symptoms that anxiety sufferers face. The racing thoughts, worries, lack of concentration, among other signs and symptoms, can all be better controlled by utilizing the breath. By paying attention to how you’re breathing, you can understand your breath while reducing any distractions or strains on the body.  The best part, these exercises can be done anywhere.

How to: Practice lying on your back in Savasana (Corpse pose) with your arms at your sides. Inhale slowly and deeply imagining the breath filling a particular area of your body before exhaling with your mouth closed. Keep repeating this motion three more times before focusing on the breath layering another part of your body. (Option to begin at your feet, then calves, thighs, hips, bringing attention to each muscle group up your body to the facial muscles). The more you concentrate, you may feel each area of your body becoming slightly warmer.

Abdominal Breathing

Abdominal (belly) breathing exercises enable you to visualize your breath traveling throughout your body, in turn relaxing your muscles and your mind. You can imagine positive feelings and energy filling up your body on the inhale while releasing any opposing thoughts or concerns on the exhale. Also known as diaphragmatic breathing, this type of exercise encourages exchanging oxygen, stimulating the relaxation response through the movement of the diaphragm.

How to: Try sitting in a comfortable seat, taking slow, deep breaths in and out through your nose. You can explore the movement of your breath by placing one hand on your low belly and the other on your heart. Feeling your belly rise with your ribcage expanding on every inhale and your belly relaxing back towards your spine on the exhale, you can continue to focus on the flow of your breath. This conscious movement of your breath elicits your body to relax and allows your mind to focus on your breath rather than other thoughts that may arise.

Alternate Nostril Breathing

women taking lesson in breathing to Reduce AnxietyWhile recommended to practice in preparation for meditation, Alternate Nostril Breathing does wonders for your concentration in just a few rounds. Along with centering your body and mind, it’s an excellent technique for clearing your sinuses and improving your respiratory function. The practice has also been widely successful in reducing blood pressure and improving heart rate in recent studies.

How to: The technique is practiced just as it sounds: by alternating your breath flowing from each nostril one at a time. Begin by placing your right thumb gently on your right nostril and your right pinky and ring finger on your left nostril. Take an exhale, and then inhale fully and completely. Next, use your thumb to block your right nostril and exhale slowly to a count of four out of your left nostril. Then, inhale through your left nostril and switch sides by blocking it and exhaling out of your right. Continue this pattern, switching sides after each inhalation. Notice how your body and mind feel after repeating alternate nostril breaths eight to ten times. If you’re already noticing a difference in how you feel mentally and physically, consider incorporating it into your routine.

Practicing pranayama breathing can be a total game-changer in improving your everyday health, especially if you’re battling anxiety. By following these techniques, you’ll learn how to regulate your breath by alleviating stress, depression, and other symptoms that often accompany anxiety. It gives you command of the flow of your breath, allowing you to control your anxious thoughts. Yes, your breath helps guide you through a challenging yoga pose, but knowing that it has the potential to rid your anxious mind makes your breath that much more valuable.

June 23, 2021
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Meet These 5 YogaRenew Graduates from Around the World

By Yoga Asana, Yoga Teachers

Howard Schultz, the CEO of Starbucks, once said, “Success is best if it’s shared.”  Even before the pandemic forced us to begin taking classes online, remote education was extremely popular.  The YogaRenew teacher training programs have been doing this for several years.  The best part is that it fosters a tight-knit community and connects people all over the world though a shared passion.  In honor of International Yoga Day we’re celebrating some of our talented YogaRenew graduates from around the globe.

Jessica MĂśltgen of Cologne, Germany

Girl and her dog

Like many YogaRenew students, Jessica enrolled in the 200-hour program to advance her personal practice and graduated in May of 2021. She found YogaRenew while searching for a self-paced, affordable program. After checking out the website and content she enrolled the same night. Her favorite part of the program was how responsive the YogaRenew team was and how easy the program was to navigate. “I once asked a question via e-mail and got an answer within an hour – so awesome,” she tells us. She loves the community of the student Facebook group and said that while she isn’t teaching right now the program did help her discover that she might one day enjoy teaching.

Yoga pose on the beach

Ana Percic of Cairo, Egypt

Ana Percic is originally from Slovenia but now resides in beautiful Cairo, Egypt. She graduated from YogaRenew’s 200-hour teacher training program in November of 2020. Having lifetime access to YogaRenew’s materials and the number of great reviews convinced her that it was the program for her. Her favorite part of the program was the detailed videos, especially the anatomy section, and she has plans to take the 300-hour program soon. With her YogaRenew certification, she now teaches at local gyms in addition to doing private classes and teaching online.

Jenifer Wagner of Ontario, Canada

Girl in field gazing at sky with bikeJenifer graduated in April of 2021. In addition to the 200-hour teacher training course, Jenifer has completed the 200-hour Yin training and the 20-hour children’s yoga program. The online, self-paced program works well for her.  Her favorite part is being able to look back at all the modules and recorded Zoom calls to reference materials later as she puts together classes. She’s currently teaching locally and online and has a client in France, who found her through social media.

 

Yogi selfieJena Radcliffe of Orefield, Pennsylvania in the USA

Jena Radcliffe is a mom to two young boys and an elementary school teacher of 15 years. Jena was looking for a program that could expand on her already significant yoga knowledge where she could work at her own pace. She feels like her in-person practices through the years focused heavily on poses and she really enjoyed how the YogaRenew program gave her a well-rounded education on everything yoga encompasses. She says, “Personally, I have found great connection and growth through my breath.” Jena graduated from the YogaRenew 200-hour program in May of 2021 and has made the decision to leave her teaching profession in the public school system to take a job with a non-profit where she will work with children using yoga and mindfulness. Her decision to enroll in YogaRenew’s virtual program has led her to a whole new career in her community!

 

Surina Sharma Gambhir of Ontario, Canada

Yogi on mat outside Surina Sharma Gambhir graduated from YogaRenew’s 200-hour program in June of 2021. Surina began looking for reputable online schools where she could study for her teacher training certification. She chose YogaRenew, because of the positive ratings from other students. She emailed a few previous graduates to get their feedback on the course and then chose to enroll. Surina loved how easily the course was laid out and that she didn’t have to wait long when she needed help. She really enjoyed the community and the help she received from YogaRenew’s student Facebook group. Through her Instagram, she has connected with yogis all over the world from the YogaRenew program.

 

Thanks for taking the time to meet some of our YogaRenew graduates!  We’d love to welcome you into our international community of yogis at and answer any questions you may have about our trainings.

 

June 18, 2021
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class teaching children yoga

7 Powerful Tips for Teaching Children’s Yoga

By Yoga Teachers

girl watching video of someone teaching children yogaChildren’s yoga is more accessible than ever before since schools and day cares are adding the practice to their curriculums.  With the increase in demand comes a strong need for new teachers. 

Tips for Teaching Children’s Yoga

Whether you have your children’s teaching certificate already or are currently working on it, we put together our top tips for teaching kids.  

Enjoy their company.

Being able to connect with your students is a key requirement for a good yoga teacher. It applies just as much when you teach young children, and you can only build a true connection if you like being around them. Teaching children requires a different mindset and level of patience than teaching adults, and it’s usually easier for people who love spending time with children.  

Awaken your inner child.

two girls taking a lesson from someone teaching children yogaWhen teaching young kids, it’s important not to take yourself too seriously. Kids learn through play, and you can’t teach them to play without practicing what you preach. This will quickly enable them to relate to you and to trust you.

Tell a story. 

While it is true that children are open-minded and receptive, they often have a short attention span. In order to keep them engaged, you need to give them something to look forward to. A story does just that – it encourages children to participate actively and enthusiastically, and also awakens their imagination. 

When you’re planning a kids’ yoga session, try to focus on an asana sequence that tells a story. Some poses naturally lend themselves to storytelling (like Tree Pose – “imagine reaching for the sun, your roots growing deep into the ground,” or Lion Pose – “hear the mighty roar with each breath out”) and for others… you might just need to get creative. Remember, for the purpose of telling a story, you can even give asanas new names the kids can relate to. 

Always have a plan B.

When you’re teaching adults, you might prepare your class centering around a particular theme. Session planning is a great tool that will help you advance as a teacher. This is also true for planning children’s yoga classes, but it requires a slightly different approach.

When kids are involved, things are subject to change. And sometimes, they change very quickly, forcing you to improvise. That’s not to say you have to completely abandon your session plan, but it might mean you have to take a detour. In short, be prepared to wing it! 

Honor the principles of yoga.

Making a children’s yoga session into a fun game is a fantastic strategy. However, it’s also important to educate your little students about the core principles of this practice. Take time to talk to the kids about the history of yoga, the reasons we practice, and the things we try to achieve through yoga.

And by talk we mean exactly that. Instead of simply giving them information, have a discussion and encourage the children to ask questions (be ready for some weird ones, too!). Depending on the age group, you may be able to go into more detail, or dedicate more of your lesson to this discussion. You don’t necessarily have to do this every session.  As long as you do it regularly, your students should have a solid idea of what yoga is about.

Teach them to slow down.

As a children’s yoga teacher, you are not only teaching them to move, you’re also teaching them to embrace stillness. At the start of each lesson, take a few minutes to focus on breathing. You might frame it as a discussion or even as a game. Let the kids imagine that their belly is a balloon as it expands, or draw their attention to the sound of their breath. 

Beginning and ending each class with defined elements like breath work and relaxation will help to create  a sustainable routine, provide the kids with a sense of familiarity, and teach them to slow down.  No matter what, don’t ever skip the final relaxation, even if the kids are a little restless.  Before you know it, Savasana will become their favorite part of the class.

Be patient.

little girl learning from someone who has learned teaching children yogaJust like adult students, every child will have a unique experience with yoga. From a purely physical standpoint, some kids will be more flexible, some kids will have a better sense of balance, and some will be able to progress faster than their peers. 

Same applies to the mindfulness practice.  Some children will be able to easily engage with it, while others might find it difficult to stay still, or to maintain focus. That’s perfectly fine! Remember, kids are just miniature visions of us, and just like us, they have complex emotions, and they come from a variety of backgrounds. Take that into account and be patient.  It pays off for you and for them, we promise.

Interested In A Children’s Yoga Teacher Training Class? 

Check out our new offering from YogaRenew!

June 1, 2021
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What Does it Really Mean to Let Go? (Plus Yoga Teaching Tips!)

By Yoga Philosophy, Yoga Teacher Training, Yoga Teachers

In my early days of practicing yoga, I found myself curious about what seemed to be a very common yoga theme – letting go. I’d hear it at the studio, I’d see it on social media, and in blog posts, but I didn’t quite understand what it meant. When in a yoga pose, let go seemed to be a cue to relax where possible. In terms of yogic philosophy, I took letting go to mean loosening my grip on the things I couldn’t control. In a sense, both are true, but as I dove into the nitty gritty of yoga, I discovered more.

yoga class learning yoga teaching tipsLetting go is a simple phrase, but the instruction isn’t. Even for the most seasoned yoga practitioners, relinquishing control, detaching from sense distractions, and demonstrating faith is a constant, daily practice that can ebb and flow between graceful diligence and downright frustration. The following paragraphs offer another perspective of letting go, plus suggestions for teaching this topic in a yoga class.

Detachment isn’t enough – we must seek out something higher

Like letting go, the concept of detachment or dispassion – called vairāgya in Sanskrit – suggests a release of something. But what are we letting go of and what fills the gap left behind? Vairāgya – the necessary counterpart to abhyāsa, or practice – is more than severing our attachments to the shiny objects of our sense world; it also entails repositioning our energy towards what really matters – our souls. And the texts speak to this. Translators of the Bhagavad Gītā agree that detaching from material desires is not enough; we must also engage in something greater than ourselves 1,2. Yoga Sūtra commentators mirror this understanding of vairāgya, explaining that detachment means pursuing the soul 3,4. go is a choice to focus on the deeper essence of who we are, and this perspective is a powerful lesson to weave through a dharma talk, or the spiritual message of a yoga class.

I’ve met this moment again and again, of realizing that a job, a relationship, or routine distracted me from Spirit, and from knowing myself. At those times, I’ve had to practice quieting my mind in order to refocus inwards. It’s really impactful to share this type of experiential knowledge with our students, backed by yogic teachings, because relating these concepts to modern life makes them more understandable and transformative.

It all comes back to calming our fluctuating thoughts

women rolling up mat after lesson learning yoga teaching tipsLettingSo how does this all translate to an āsana practice? Yogic postures are tools for shifting our awareness from the actions of our bodies to the energetic levels of our souls. The reason why the postures should be steady (sthira) and comfortable (sukha) is so we can maintain them for meditation5. It all comes back to quieting our minds. In order to turn our attention within, we need to bring our minds under control so we can untangle ourselves from material lures.

To help students experience āsana as a mental discipline, pair movement with breathwork (prāṇāyāma). Focusing on our breathing gives our minds something to do, rather than fixate on our fleeting thoughts. Regulating the pace of an āsana sequence is also important. If we tire out our bodies a bit with steady to fast-paced vinyāsa before holding stationary poses, our minds have a better chance of slowing down. This might look something like multiple Sun Salutation (Sūrya Namaskar) variations to start, followed by 10 breaths in Warrior II (Vīrabhadrāsana II), several counts in Chair Pose (Utkaṭāsana), Fierce Angle Pose (Utkaṭā Koṇāsana), and Garland.

Pose (Mālāsana), and so on and so forth

This approach combines physical endurance with mental focus – the two dynamic components of āsana.

When it comes to letting go, presenting this deeper meaning opens doors for our students to connect, in even small ways, to something bigger than themselves. Letting go of the things we can’t control is part of it, as is releasing tension and giving up expectations of ourselves for our practice. But, in truth, letting go is more than a single moment; it’s a lifelong process of connecting to what’s most important, of devoting our hearts to the eternal, divine truth knitting us all together.

  1. Prabhupāda, A.C. Bhaktivedanta Swami, translator. Bhagavad Gčtā, As It Is. The Bhaktivedanta Book Trust, 1983, p. 288.
  2. Goswami, H.D. A Comprehensive Guide to Bhagavad Gčtā, with Literal Translation. Krishna West, Inc. 2015, p. 95.
  3. Iyengar, B.K.S., translator. Light on the Yoga SĹŤtras of PataĂąjali. Thorsons, 2002, p 62.
  4. Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009, p. 53.
  5. Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009, p. 284.

In my early days of practicing yoga, I found myself curious about what seemed to be a very common yoga theme – letting go. I’d hear it at the studio, I’d see it on social media, and in blog posts, but I didn’t quite understand what it meant. When in a yoga pose, let go seemed to be a cue to relax where possible. In terms of yogic philosophy, I took letting go to mean loosening my grip on the things I couldn’t control. In a sense, both are true, but as I dove into the nitty gritty of yoga, I discovered more.

yoga class learning yoga teaching tipsLetting go is a simple phrase, but the instruction isn’t. Even for the most seasoned yoga practitioners, relinquishing control, detaching from sense distractions, and demonstrating faith is a constant, daily practice that can ebb and flow between graceful diligence and downright frustration. The following paragraphs offer another perspective of letting go, plus suggestions for teaching this topic in a yoga class.

Detachment isn’t enough – we must seek out something higher

Like letting go, the concept of detachment or dispassion – called vairāgya in Sanskrit – suggests a release of something. But what are we letting go of and what fills the gap left behind? Vairāgya – the necessary counterpart to abhyāsa, or practice – is more than severing our attachments to the shiny objects of our sense world; it also entails repositioning our energy towards what really matters – our souls. And the texts speak to this. Translators of the Bhagavad Gītā agree that detaching from material desires is not enough; we must also engage in something greater than ourselves 1,2. Yoga Sūtra commentators mirror this understanding of vairāgya, explaining that detachment means pursuing the soul 3,4. go is a choice to focus on the deeper essence of who we are, and this perspective is a powerful lesson to weave through a dharma talk, or the spiritual message of a yoga class.

I’ve met this moment again and again, of realizing that a job, a relationship, or routine distracted me from Spirit, and from knowing myself. At those times, I’ve had to practice quieting my mind in order to refocus inwards. It’s really impactful to share this type of experiential knowledge with our students, backed by yogic teachings, because relating these concepts to modern life makes them more understandable and transformative.

It all comes back to calming our fluctuating thoughts

women rolling up mat after lesson learning yoga teaching tipsLettingSo how does this all translate to an āsana practice? Yogic postures are tools for shifting our awareness from the actions of our bodies to the energetic levels of our souls. The reason why the postures should be steady (sthira) and comfortable (sukha) is so we can maintain them for meditation5. It all comes back to quieting our minds. In order to turn our attention within, we need to bring our minds under control so we can untangle ourselves from material lures.

To help students experience āsana as a mental discipline, pair movement with breathwork (prāṇāyāma). Focusing on our breathing gives our minds something to do, rather than fixate on our fleeting thoughts. Regulating the pace of an āsana sequence is also important. If we tire out our bodies a bit with steady to fast-paced vinyāsa before holding stationary poses, our minds have a better chance of slowing down. This might look something like multiple Sun Salutation (Sūrya Namaskar) variations to start, followed by 10 breaths in Warrior II (Vīrabhadrāsana II), several counts in Chair Pose (Utkaṭāsana), Fierce Angle Pose (Utkaṭā Koṇāsana), and Garland.

Pose (Mālāsana), and so on and so forth

This approach combines physical endurance with mental focus – the two dynamic components of āsana.

When it comes to letting go, presenting this deeper meaning opens doors for our students to connect, in even small ways, to something bigger than themselves. Letting go of the things we can’t control is part of it, as is releasing tension and giving up expectations of ourselves for our practice. But, in truth, letting go is more than a single moment; it’s a lifelong process of connecting to what’s most important, of devoting our hearts to the eternal, divine truth knitting us all together.

  1. Prabhupāda, A.C. Bhaktivedanta Swami, translator. Bhagavad Gčtā, As It Is. The Bhaktivedanta Book Trust, 1983, p. 288.
  2. Goswami, H.D. A Comprehensive Guide to Bhagavad Gčtā, with Literal Translation. Krishna West, Inc. 2015, p. 95.
  3. Iyengar, B.K.S., translator. Light on the Yoga SĹŤtras of PataĂąjali. Thorsons, 2002, p 62.
  4. Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009, p. 53.
  5. Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009, p. 284.
May 21, 2021
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3 Mindset Tips for Finding Balance

By Lifestyle & Wellness, Yoga Philosophy

Consider this common scenario. It’s the start of a new day or work week and the anxiety rises up in your chest, settling in like a ton of bricks as you anticipate the scope of what you need to get done. You’re exhausted and your efforts to focus are futile. It feels impossible to slow down and your plate is so full you can’t figure out what needs to go or ways you can try finding balance.

What Can You Do To Help Yourself Gain Balance?

women Finding Balance in a classI’ve been there, too. When we have too much to pay attention to, it’s challenging to focus and establish better rhythms for ourselves. Sometimes too many unexpected changes happen all at once and it’s tough to scale back. But very often we can find some balance by managing our thoughts and changing our perspectives. The Yoga SĹŤtras offer practical teachings for achieving balance through mental discipline.

You are not your thoughts.

Our minds are like flooded internet browsers with numerous tabs and pop-ups open at any given time. However, we do have the option of clearing any and all irrelevant windows. According to yogic wisdom, our true selves and our minds are two separate things. Let’s consider Yoga Sūtra 1.4, “Otherwise, at other times, [the seer] is absorbed in the changing states [of the mind] (1, p. 24).” Sometimes our thoughts overwhelm us, and at other times we’re able to let them go.

While our minds are very reactive and become easily consumed by what’s happening around us, often leading us off track and distorting reality, we can discern which thoughts warrant our attention. For example, if you think you’ve failed because something didn’t work out, it doesn’t mean you have or that there’s no chance of turning things around. A missed step is not failure, nor is it a reflection of who you are; it’s just another way to move your feet. Keep your mind open, steady on the path forward, and detach from the thoughts that threaten to distract you.

What can you let go of?

When we’re scrambling to meet every demand, it’s hard to know which priorities to keep and which ones to toss. This relates to tasks as well as expectations for what we can accomplish. And that’s where Yoga Sūtra 1.15 comes in, which states: “Renunciation is the practice of detachment from desires (2, p. 64).” Not attaching to our desire for success is a learned skill of keeping the mind steady and clear of distractions. Without attachment to worldly gain, we can work with greater ease, fulfilled by what we’ve accomplished, and unbothered by feelings of failure or lack. When the pressure to do it all feels utterly consuming, take a pause. Step away from the computer or the paperwork. What can you scratch off your list? What expectations of yourself, or desires for achievement can you let go of all together?

Change your thought patterns.

man working on Finding BalanceDisciplining our minds also includes changing our thoughts when they threaten to drag us down. For this one, let’s turn to Yoga Sūtra 2.33, “Upon being harassed by negative thoughts, one should cultivate counteracting thoughts (1, p. 255).” This teaching could mean reversing our outlook from a glass-half-empty mentality to a glass-half-full. But sometimes that can feel like we’re forcing optimism where it doesn’t belong rather than looking at things through a different lens.

Perhaps you can relate this thought, “I’m never going to be able to accomplish X and Y by Z.” Maybe that’s true, but this mindset can be debilitating midst pressure to meet all the demands thrown at you. An example counteracting thought could go something like this, “I won’t be able to accomplish X and Y by Z, but I can get A and B done by C.” When the unfavorable thoughts won’t stop no matter how much you dismiss them, consider this exercise. Write down your negative thoughts on one side of a piece of paper, and then write out the counteracting thoughts right next to them. Cross out the negative and proceed with the opposite thoughts.

Yoga provides some of the very best instruction on how to live life, especially when life is difficult. It’s helpful to apply yogic teachings to our lives in practical ways so that they serve their purpose of helping us transform. Yoga is meant to be lived and experienced; That’s how we experience its gifts. The wisdom of these three sūtras can help us bring a chaotic situation back into balance by enabling us to see things clearly and examine our lives with some fresh perspective.

(1) Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009.
(2) Iyengar, B.K.S., translator. Light on the Yoga SĹŤtras of PataĂąjali. Thorsons, 2002.

May 20, 2021
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Śraddhā: Faith as Yogic Practice

By Yoga Philosophy

We all have a story to tell, a story of collapsing to our knees, winded and weary, and then picking ourselves up from wherever we’ve fallen in order to keep going. What fuels our ability to persevere through loss and adversity? One short answer is faith. But what is faith? What is sraddha and how does it really work? Because faith relates more to the heart than it does to logic, it’s something we can feel but not necessarily define with absolute certainty. We tend to think of faith as something we have or we don’t, as in having faith in God or the Universe, or in a worldly sense, as having faith in humanity or a particular organization. Yoga offers another perspective, one that links faith to personal practice.

What Does Sraddha Mean?

women posing for sraddhaThe Sanskrit word sraddha translates to faith or trust. But encased in this word is a deeper, more illuminating meaning. B.K.S. Iyengar describes sraddha as mental and intellectual firmness, which fosters an innate trust (1). Vyasa, an original commentator on the Yoga SĹŤtras, interprets sraddha as clarity of mind that sustains us as we move along with our yoga practice. When the mind is clear, truth reveals itself; With untainted vision, we can see the way forward and trust it (2).

Faith in Yogic Practice

Faith is something many of us long for, and it’s also something we need – a deep trust in our purpose, preceded by mental clarity and fortitude. Faith is, without question, a necessary component of yogic practice. It’s our sustenance, our spiritual nourishment. But faith is also a practice in and of itself. It’s a quality of being that need not be left up to chance, but rather is something we can cultivate. Just as any type of personal growth stems from effort rather than luck alone, we can develop a relationship with faith wherein it becomes a reliable and vibrant force in our lives.

Whether it’s faith in the potential for personal transformation, faith in humanity, or faith in the goal of equity and justice for all, it starts with quieting our minds. Cultivating faith is not a linear process, and that’s because focusing the mind and removing obstacles, like ignorance and attachment, are by no means easy undertakings. Our minds are wild and turbulent like the wind, and therefore seemingly impossible to control, so exclaims Arjuna in Bhagavad Gītā 6.34. But, Lord Krishna replies in 6.35, it is possible to control the mind, however obstinate it might be, through practice and detachment. Yet, try as we might, sometimes the mind is steady and focused, revealing our true nature, and at other times we identify with our fluctuating thoughts (See Yoga Sūtras 1.3 and 1.4). Such is the nature of practice.

Putting Ourselves Into Our Practices

girl doing sraddha yoga in sunsetAs we work to transform ourselves and better the world around us, it’s normal and necessary to fall down from time to time, whether from the weight of doubt and despair, a wave of humility, or just exhaustion. But within spiritual work like yoga runs a river of grace. Each moment is an opportunity to examine ourselves, to course-correct, to try again, to make real change happen. If we give it the time faith will lead us somewhere special, towards authenticity, deeper empathy and compassion, so we truly become caretakers of each other. If we work to still our minds, truth will arise and reveal the next right steps.

We can’t force faith upon ourselves through any type of logical thinking, but we can allow it to expand within us by creating the necessary conditions to reveal our inner selves as holy places where truth does exist. In times of great despair and hardship, it may feel like we’re dragging ourselves across the floor, hoping for just a shred of strength to peel ourselves up. In those moments, practice faith like medicine. Be still and listen. Just like a sailor must know the direction of the wind in order to guide the ship, we must know truth in order to persevere. We must seek out that divine wisdom, adjust our course accordingly, and then allow that steady breath to fill our sails. It will lead us to where we need to go.

 

(1) Iyengar, B.K.S., translator. Light on the Yoga SĹŤtras of PataĂąjali. Thorsons, 2002, p 75.

(2) Bryant, Edwin F., translator. The Yoga SĹŤtras of PataĂąjali. North Point Press, 2009, p. 77-78.

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May 18, 2021
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4 Ways You’ll Benefit from Teaching Kids Yoga

By Yoga Teachers

Yoga’s an excellent practice for children, because it helps build the foundation for a happy and healthy life.  As a matter of fact, 1.7 million children in the US are practicing yoga today.  Whether you’re a current yoga teacher looking to expand your skill set, or are a student going through your 200-hour training, there are so many reasons to consider teaching children’s yoga.  Not only does yoga benefit the practitioner, but you’ll also benefit from teaching kids yoga in ways you wouldn’t expect. Here are a few we found to be the most rewarding.

It inspires creativity and play.

Teaching kids yoga gives you an opportunity to think outside of the box and acts as a reminder of how important the concept of play is in our lives.  Holding a creative space for children to move and breathe awakens your youthful spirit that’ll translate into teaching adults and even into your own practice. When you can find even the most minor ways to inspire a child to do a pose, tune in to themselves, or even practice breath work, it can give you a whole new outlook on what yoga means and why it matters to you.  

You get to watch children begin to connect to themselves and their breath.

It’s also an incredible way for children to cultivate body awareness.  Through this practice, children can learn so much about themselves.  Once they begin to discover what they’re capable of, it’s both exciting and empowering for both of you.  This occurs during the magic when they discover how “cool” it is to watch their bellies rise and fall with their breath.  The more kids learn about themselves through yoga, the more it boosts their self-esteem and helps them connect more deeply to others and their natural world.  

You’ll help children manage their emotions and behaviors.

Children experience stress and anxiety, just as we do.  The most common mental health disorders children face are ADHD, anxiety and behavioral disorders. By practicing yoga,  children are able to recognize and cope with their feelings through exercises and other playful yoga techniques. 

Along with their mental health, yoga also helps children to focus and helps to reduce their impulsivity. The effort and concentration that children put into holding a pose or maintaining balance carry over into other areas of their lives, such as at home and school. 

Teaching kids yoga will help you grow as an instructor.

If you’ve worked with children in any other setting before, you may be aware of just how much children can help you grow. The same goes for teaching yoga, where you’re likely to learn more from your students than you could ever expect to.

Children’s yoga is one of the most fun and exciting challenges you could ever encounter throughout your teaching journey.   Yoga’s becoming more accessible to children in schools, studios, and gyms, providing abundant opportunities for you to grow your audience while positively impacting a future generation of leaders and teachers like you. 

Interested in a children’s yoga teacher training class?  Check out our new offering!

May 17, 2021
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Yin vs Restorative Yoga

The Difference Between Yin and Restorative Yoga

By Yoga Asana

Yoga’s history stretches back thousands of years, but yin and restorative yoga are two practices which were developed more recently. Both practices take a slower pace, hold postures for a longer duration and use props heavily. You’ll also usually stay on the floor for the entire class.

Yin yoga and restorative yoga, while similar, are actually quite different…

Both styles are gentle and suitable for beginners or anybody who might be interested. There aren’t many poses covered in a single class, and transitions are done slowly. The gentle pace and long holds often draw comparisons between yin yoga and restorative yoga but there are a number of key differences between these two practices.

Key Differences of Yin and Restorative Yoga:

In this article, we’re going to look at yin and restorative yoga to better understand their differences. They’re rooted in unique philosophy, and each have unique objectives. We’re going to take a look at each practice to better understand the nuance between them but first lets summarize some of the main differences:

There is an active stretch in yin yoga but in restorative yoga, the goal is to be totally supported by your props with only passive movements or stretches.

In yin yoga the focus is on stretching your connective tissues, but in restorative yoga the focus is on the release of mind-body tension and bringing the nervous system into a state of healing.

Both styles use props, however, in yin yoga when props are used, they are meant to either deepen or ease the stretch. In restorative yoga, props are used to completely support your body. Restorative yoga will use props more frequently than yin yoga.

Restorative yoga poses are held longer than yin yoga poses!

Yin yoga is rooted in ancient eastern philosophies and draws these elements into the practice.

Let’s look at these two incredible styles to learn a little bit about what they are, who might like them, and what their unique benefits are…

What is Yin Yoga?

Yin yoga is a practice that focuses on stretching the connective tissue in order to lengthen them and help release built-up tension. It evolved out of a practice called ‘Taoist Yoga’ which incorporated elements of Taoist philosophy into yoga. The name ‘Yin’ yoga comes from Yin/Yang philosophy which draws attention to the balance between opposing forces. More energetic styles of yoga like vinyasa yoga would be considered ‘yang’ while yin yoga postures are meant to balance these energetic practices with calm, deep stretches.

The poses are held anywhere from two to seven minutes and work with the energy meridians in your body to help increase flexibility, improve joint mobility, and release trauma in the body.

Traits of Yin Yoga

  • Focuses on the connective tissues of the body: While most yoga practices will stretch and strengthen the muscles, yin yoga is going to bring the stretch into deeper connective tissue. Stimulating deeper tissue like fascia is meant to cause energetic benefits through-out the body and can help to improve tissue elasticity along with joint mobility.
  • Poses are held for 2-7 minutes: In order to stimulate the connective tissue, poses in yin yoga are held for a longer period of time. Deep connective tissue is less elastic than muscular tissue, so a longer hold can encourage a better release of tension.
  • Rooted in Eastern philosophy: Ancient Chinese and Indian cultures had similar philosophical concepts, which yin yoga incorporates into the practice. For example, both cultures believed in a system of energies within the body and had a similar understanding of meditation accompanied by a physical practice and breathwork.

Yin yoga is best for those who want to:

  • Balance a more energetic exercise routine
  • Increase flexibility
  • Keep joints healthy and mobile
  • Improve posture
  • Release trauma and emotions that become stored in the body

Benefits of Yin Yoga

  • Improves joint health: Deeper stretches in yin yoga can help to encourage better joint mobility and flexibility.
  • Encourages healthy connective tissue: Deep connective tissue is less elastic than muscular tissue and it can sometimes be a neglected part of our anatomy during regular fitness routines.
  • Brings balance to our bodies & lives: Taoist philosophy of Yin/Yang focuses on the balance of opposing forces. In a modern world of constant stimulation, yin yoga can deliver a little more ‘yin’ energy in a world of yang.
  • Reduces stress & anxiety: Just like any yoga practice, yin yoga can help to reduce stress and anxiety and bring peace of mind.

What is Restorative Yoga?

Restorative yoga is a calming practice that relies on blocks, straps, sandbags, bolsters and blankets to create a passive release of mind and body. It’s all about the prop usage. Restorative yoga evolved from the teachings of B.K.S Iyengar who sought out the healing properties of yoga after experiencing a series of illnesses during childhood.

As the name suggests, restorative yoga brings our body into a state of healing or restoration. In simple terms, we can view our nervous system in two different modes: One mode is our ‘fight or flight‘ mode, which is constantly stimulated in the modern world and the other is a calming state. When our nervous system registers safety, it kicks off all sorts of healing processes within our body. Restorative yoga helps to bring us into that state of balance without any active stretch or engagements in the body.

Traits of Restorative Yoga

  • Brings our body into a state of restful healing: In restorative yoga, the combination of supportive props and longer holds can help bring a sense of calm and comfort that triggers our body’s healing mechanisms. These healing mechanisms are rooted in our nervous system, which can be influenced by external stimulation and physical comfort.
  • Postures are held for 5-20 minutes:  Restorative yoga is going to really bring the body into a deep state of relaxation through long poses.
  • Props are used (a lot!): In order to make sure that the body is supported properly, props are used heavily. They don’t just support the body physically, but they also help to create a sense of comfort and support for the practitioner who is essentially wrapped up in a cocoon of props during practice.

Restorative yoga is best for:

  • Meditation
  • Those looking to heal
  • Stress release
  • Deep relaxation
  • Creating a sense of safety in the mind and body
  • Reaching a state of mindful rest

Benefits of Restorative Yoga

  • Activates the body’s healing mechanisms: Restorative yoga brings the body into a state of healing or restorative by activating our natural healing mechanisms.
  • Promotes deep calm and relaxation: Falling asleep is rather common in a restorative yoga class – and it’s no surprise! This format of yoga is incredible soothing and can help to bring a total sense of calm and relaxation for practitioners.
  • Boosts the immune system: When we aren’t well rested, our immune system can start to suffer. Restorative yoga can help bring us the rest and relaxation needed to keep our immune system functioning healthy and happy.

Conclusion:

Yin yoga and restorative yoga are both gentle and appropriate for all levels of students, from total beginners to experienced practitioners to athletes and seniors or even people with injuries and movement limitations. While they share similarities they are definitely unique formats with separate objectives.

Students should try both types of yoga to see which one best suits their needs, and might even decide to add both into a regular practice. If you’re interested in learning more about yin yoga, feel free to enroll into YogaRenew’s Yin Yoga Teacher Training. If Restorative yoga is more your speed, try our Restorative Yoga Teacher Training.

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May 17, 2021
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The Teaching, the Lesson, and the Breath

By Yoga Teacher Training, Yoga Teachers

Within the practice of yoga there is a natural give and return. This principle is at its most obvious in the breath. We can breathe consciously. We can breathe unaware. We breathe, and we breathe, and we breathe, until we breathe no more. The efficacy of yoga lies in becoming aware of the breath. Breathe in. Breathe out. When we practice ujjayi breath, we hear the inhale as it passes though the airway, and into the lungs. We feel the inhale as it moves deeper, depressing the diagram, causing the abdomen to expand.

Why Breathing Is Important In Practice

When we exhale the breath, we feel the abdominals contract inward. We hear the exhalation in the inner ear as it passes through the throat and nostrils. Muscular engagement and release occur in tandem with the breath. In virabhadrasana I, for instance, we can tighten and relax muscles in coordination with the alternating breath cycle. On inhalation, we can create foundation, strength, and stability in the pose by tightening our back quad, and planting the back heel down firmly while straightening the knee joint. In exhalation, we can create openness and flexibility by allowing the hips to get weighty as the bend in the frontward leg is deepened. The principle of give and return can be found throughout the entirety of yoga, not only in asana, but in its philosophy, codes of conduct, and in the subtle practices of yogis that are direct descendants of its ancient lineages.

History Of Breath In Yoga

In the beginning, there is the breath. Until the end, there is the breath. The underlying principle of yoga is the awareness of breath, an awareness that is practiced in the now. Compiled over 2000 years ago by the sage Patanjali, Raja Yoga, also known as the Yoga Sutras, lays out the entirety of yoga in short, succinct, seed words. The first of 126 sutras states, “atha yoganusasanam,” translated, “Now, the practice of yoga is explained.” The very first thing Patanjali teaches us of yoga is that it is a practice of the NOW. NOW explains the practice of yoga. This teaching is both simple and profound. NOW. NOW, we breathe. Awareness of the breath brings us into the now. Yoga teachers begin and end each asana within the breath because the poses are interchangeable, secondary to the primary practice of breathing. The lesson of breath is a life-long teaching. Through the breath, it does not matter what tradition is practiced, where it’s practiced, or with who. It is the breath alone that links the movement of the moment to the NOW.

Breathing In Todays Yoga

Contemporary yoga lineages in non-Eastern countries are diverse, convergent, and ever evolving. In this era of globalization, technology makes it possible for practitioners of an array of disciplines and cultures to come together in collaboration, inspiring one another by sharing their practices. While some modern yoga styles may be unidentifiable to the sadhus and yogis of traditional Vedic lines, there is an undeniable unifying link between them: the giving of teaching, and the practice of learning the lesson. Just as the breath brings life-nourishing prana into the body, is must it be released after completion in order for a new cycle to begin. The role of teacher is bestowed only after the role of student has been fulfilled. Then the new teacher teaches, and another student begins their lessons.

An authentic teacher gives lessons from experience. A lesson is a scope of inward examination. Life lessons, and the teachings that deliver them, can only be received in an open vessel. In other words, true lessons are learned in an open mind, an open heart, and a humble soul. Lessons take place through honest introspection, a focus into the recesses of the self. We all have those parts of ourselves that are uncomfortable, tense, agitating… those restricted places usually left “off-limits” in day-to-day thoughts, but linger on as proverbial skeletons in the closet. Effective teaching gets to the point, and aims to the heart of the matter. A lesson learned releases arrant and excessive elements of the psyche, tight aspects of the self that have been withheld from view. The key to mastering any lesson, any teaching, lies in humility and acceptance. In the NOW, all things are present at once, both the beauty and the beast. The breath teaches us this. In virabhadrasana I, flexibility and tightness are linked simultaneously in our consciousness through the breath. At once, strength and weakness are experienced NOW, within the breath. NOW is the teaching. NOW is the lesson.

Continuing Your Practice

In concession, exploring the deep nature of the NOW, and the cycle of give and return, is at its easiest within the practice of yoga asana. The body is tangible, accessible, and immediate. For most newcomers to yoga, the body is the easiest aspect of the self to connect with. We feel the breath in the body. We have aches and pains in the body. We get the body to class, move the body, sweat the body, and feel the effects of effects of asana in the body.

With practice, and moderate advancement on the mat, a novice yogi usually becomes attracted to the philosophy and subtle elements of yoga. In these deeper studies, the student encounters dualities that will challenge the notions of the self that lie beyond the body. With the guidance of a teacher, the workings of the mind and ego will be revealed in a continual process of teaching and lessoning. And all the while, the presence of the breath is established as the connection to the NOW. A teaching with every inhale, a lesson in every exhale, breathe by breath, guided by the inner-eye of awareness.

May 16, 2021
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Woman holding an expanding children's ball

Benefits of Yoga in the Classroom

By Lifestyle & Wellness

As scientific research continues to highlight the benefits of yoga for young people, more schools are incorporating a yoga lesson plan into their classrooms. According to Harvard Health, 1.7 million American children did yoga in 2012, marking a sharp rise over the 400,000 reported just five years earlier.

Some schools are introducing yoga during transition times by having students take short yoga breaks involving a few poses or breathing exercises. It is an approach that is particularly useful at the beginning of the school day, before a test, or after recess or lunch. A yoga lesson plan are helping educators bring this beneficial and rewarding practice into their classrooms, and students and teachers alike are responding positively.

Here is a look at some of the greatest benefits of adding a yoga lesson plan into the classroom.

Yoga Gives Students a Healthy Way of Expressing Emotions

One of the most immediate and clear benefits of yoga is that it gives students the ability to develop self-regulation skills, allowing them to monitor and adapt their emotions, behavior and attention in response to the environment, feedback from other people and internal cues.

A study of high school students showed that 40 minutes of yoga three times a week for a 16-week period led to significant improvements in their ability to regulate their emotions compared to students who participated in a standard P.E. class.

Yoga’s focus on mind-body awareness means that students gain a better understanding of the connection between their physical well-being and their mental state, allowing them to find healthy ways of coping with negative emotions and stress.

Yoga Eases Anxiety and Stress for Greater Relaxation and a Peaceful State of Mind

School can be a stress-filled time, and many students are coming from a stressful home environment as well. Students experience a gamut of emotions during their school years ranging from minor stressors like test anxiety to living through abuse or poverty.

Several studies have shown how yoga can reduce stress in students. For example, one study showed that fourth and fifth graders who attended a mindful yoga program four days a week for 45 minutes had a significant reduction in problematic responses to stress, such as strong, intrusive emotions and repetitive negative thoughts. Another study showed that just half an hour per week of yoga significantly reduced the stress hormone cortisol in second graders.

Yoga Improves Students’ Focus and Energy in Ways That Translate to Academic Performance

Most schools across the country consider academic performance to be their primary criteria for measuring students’ success. This means that students who struggle to earn good grades can feel disengaged and may even drop out. However, research indicates that yoga can improve students’ memory and attention while reducing academic stress.

In a study that randomly assigned high school students to participate in physical education or yoga twice a week for 45 minutes, the students who were in the yoga group had a significantly higher grade point average at the end of the school year than those who took P.E. A different study reached a similar conclusion, and the authors attributed yoga’s academic performance improvements to its ability to enhance self-regulation, thereby mitigating stress and increasing attention and learning.

Some research suggests that school-based yoga can improve students’ academic achievement and cognitive performance. Moreover, because yoga involves holding certain poses and participating in mindfulness activities, students learn how to improve their ability to focus, which is particularly valuable for students with ADHD.

Yoga can Improve Community within the Classroom

Although there is no question that yoga in school benefits students on an individual level, it is also worth noting that it has a positive impact on the classroom climate. Yoga is also good for teachers’ well-being. It allows students and teachers to connect in a different way than traditional classroom instruction provides, and it helps bring everyone to a more relaxed state that fosters communication and openness.

Yoga Encourages Gross Motor Development and Improves Overall Health

Yoga has many benefits for gross motor development and the body overall. It allows children to develop a strong and flexible body while increasing balance, coordination and posture. It also helps them to develop core strength and promotes vestibular and neuromuscular development. In addition, it can improve digestion, sleep and immunity.

Yoga Boosts Self-Confidence and Allows Children to Reflect

Yoga gives students the opportunity for reflection, insight and patience, all of which can help to reduce impulsivity and reactivity. It also helps children to see the beauty within themselves, allowing them to feel stronger and more comfortable about their bodies and giving their self-confidence a boost.

Reach Out To The Professional Yoga Teacher Trainers For More Yoga Lesson Plans

If you want to bring the benefits of yoga to your school or classroom, check out our kids yoga certification program. They offer self-paced online learning that allows individuals from all over the world to become certified yoga teachers.

April 29, 2021
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