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4 Physical and Psychological Health Benefits of Yoga

By Yoga Asana, Yoga Teacher Training

Ever notice how you feel after practicing yoga? You are probably feeling pretty emotionally centered and energized. The health benefits of yoga can helps us work with how emotions live in our bodies, how they affect our thoughts, our feelings, and our behaviors. Most of us are not fully aware of how our emotions are living in our bodies. We know we feel anxious, sad, frustrated, but we sometimes fail to understand where the feelings are coming from. Yoga and its practices – the asanas (postures), breathing, deep relaxation, and meditation all help to connect the link between body and mind. Yoga has been shown to enhance overall well-being through a sense of belonging and connection to self and others, as well as, to improve the symptoms of anxiety, depression, and PTSD. Yoga has also been shown to have physical effects on the body, on a biological level, helping to increase the levels of gamma-aminobutyric acid, or GABA, a chemical in the brain that helps to regulate and calm the nervous system.

Physical and Psychological Health Benefits of Yoga

women learning the health benefits of yogaThereā€™s a ton of research and articles on the internet for you to find on Yoga and its therapeutic benefits, which overwhelmingly conclude that Yoga and its practice yield beneficial effects on four key physical and psychological areas. These four key areas are supported and detailed by ongoing research conducted at Harvard University and Boston Medical school by Sat Bir Singh Khalsa and his colleagues. Sat Bir Singh Khalsa is a researcher in the field of body-mind medicine, specializing in yoga therapy.

1. Fitness

Yoga as a physical exercise can improve overall fitness, strengthening muscles, improve posture, breathing, flexibility, and coordination. When practiced regularly there’s an improved sense of self-efficacy in body movement and physical activity.

2. Self-Regulation

Yoga helps in teaching how to regulate emotions, regulate stress, and over time, and consistent practice helps to build resilience leading to equanimity in the face of strong emotions. This leads to an overall sense of psychological self-efficacy, mental stability and mood stability.

3. Awareness

women who is learning the health benefits of yoga while at homeYoga teaches us how to focus our attention through its mediation and breathing components. This practice helps us to gain awareness of our body and our feelings as they live within our body. This leads to an understanding of mindfulness, being present and connected to the here and now, which increases concentration and productivity. With dedicated practice, there’s the development of meta-cognition, the ability to separate from oneself and step back from your thoughts. To see that you are not your thoughts, and that you have control over your thoughts, and that you can control your reactions to your thoughts.

4. Spirituality

Yoga has been shown to lead to transcendence, life-changing transformations over long-term practice due to arriving at unitive states of flow. Flow is being one with the Self, engaging with the world in a way that is aligned with who we are so that we experience positive emotions most of the time. This results in psychological change that includes new perspective and perception of life, meaning, and one’s purpose, for the better. This is what is meant by ā€œLiving my best life.ā€

One of my favorite mantras to meditate on, especially when dealing with anxious thoughts: ā€œThoughts are just visitors, let them come and go.ā€

These four areas are essential to oneā€™s physical and psychological well-being; ideally, we want to be content in these areas. The more content and fufilled we are in these areas the happier weā€™ll feel with ourselves and in our lives. Yoga is a multi-component practice that includes – asanas (postures), breath work, deep relaxation, and meditation making it an ideal practice for improving overall well-being. Yoga practice works on both cognitive (mental) and somatic (body) components, making it beneficial to all four areas. Next time you are on the mat take notice, how do you feel?

December 28, 2018
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5 Restorative Holiday Yoga Poses For Stress

By Yoga Teacher Training

The holidays are meant to be time of slowing down and for spending time with loved ones. But sometimes the holidays can be a time of great stress for us. We find ourselves constantly rushing from task to task, multi-tasking, and checking off our endless shopping lists. What we fail to realize is that life is short and if we keep going in a stressed fashion – this season of connecting with ourselves and others will pass us by. We may find ourselves regretting not taking the time to just slow down and enjoy the moment. To help you get into the spirit of the holidays with no stress, we’ve created a restorative holiday sequence that you can do easily at home anytime. Here are a few yoga poses for stress.

women doing yoga poses for stressBy intentionally releasing the burden of stress and tension, it allows us to come to our natural state of being; of relaxation and joy. It also helps us to connect more deeply with the present moment and others around us. By taking this time for inner peace and stillness, we can find ourselves becoming more patient, calm, as well as loving towards ourselves and our loved ones.

To Begin

Find a quiet place where you won’t be disturbed. Be sure to clear your space so its clutter free to relax your mind. Set some quiet music and maybe even some candles to further set the moodh for peace.

To start your restorative holiday flow, come into a simple seated Easy Pose on your mat. Begin with a counting breath pranayama practice. To do this, take a big inhale in slowly for a count of 3, hold the breath briefly for a second or two, and then exhale out slowly for a count of 3. You can slowly work up to inhaling and exhaling for a count of 4 seconds or even 5 seconds depending on your preference. Elongating your inhalations and exhalations in this way helps to induce relaxation and slow down your central nervous system.

Restorative Holiday Mini Yoga Flow

1. Child Pose

women demonstrating pose with her forehead resting on floorAllow yourself to let go and release tension in your body in Child pose. As you sink towards the mat and rest here, breath here for several minutes. With every exhale, feel any stress leaving your body. With every inhale, feel yourself filling up with peace.

To do this pose, begin on your hands and knees. Sink your hips back towards your heels as you reach your arms forward. Relax your belly onto your thighs and rest your head towards the mat. Take several long deep breaths here and stay here for up to a minute if needed.

2. Downward Facing Dog

demonstration of women doing dolphin poseDownward Facing Dog, is an inversion pose, where we allow blood to flow to our head elevating our mood. Inversions also energetically brings ourselves into a different perspective; as we are looking at the world from an upside down perspective. This analogy can relate to stressful situations in our lives. By taking time to see a situation from a new perspective, we can start to focus on the more positive things about that situation. For example, during the holidays, we can re-frame our perspective to a more positive one, by focusing on spending time with loved ones, giving to others, beautiful family traditions, and peace.

To do this pose, begin on your hands and knees. Spread your fingers wide and press your palms into the mat as you begin to lift and reach your tailbone up towards the sky. Broaden through your collarbones and look down towards your ankles or the mat in between your palms. You can keep your knees bent here or work on extending them straight to stretch your calves, hamstrings, and ankles. Stay here for several breaths, for up to a minute.

3. Bound Angle

women smiling while doing yoga pose in green topThe hips are an area where we tend to store alot of tension in our bodies. Allow yourself to melt into this pose by releasing into this stretch and holding for up to a minute.

To do this pose, begin in an Easy pose. Bring the soles of your feet together as you allow your knees to gently fall open onto the mat. Keep length in your spine as you hinge forward at the hips and lean in towards your feet. Keep your neck soft here and breath into your hips. You can use a blanket or blocks under your knees to elevate them for support if your hips are tight. You can also sit on blanket or bolster to relieve tension from your knees and hips.

4. Supine Twist

couple working on yoga poses for stressdemonstration of yoga pose on women laying on the groundRelax your body and mind with this deep twist and hip opener. As you release into Supine Twist pose, close your eyes and stay here for up to a minute on each side. Allow your mind to be quiet and revel in this moment of peace you have created for yourself.

To do this pose, begin by lying down on your back and draw your knees into your chest. Allow your knees to softly fall over to your left side and extend your arms out to a ‘T’. Option to bring your head to gaze in the opposite direction of your knees. Hold for several breaths and switch sides.

5. Savasana

demonstration of women practicing resting poseOne of the most important poses in yoga, Savasana is a great way to just let go and release. Use props such as a blanket, eye pillow, or aromatherapy, to enhance your Savasana experience. Stay here for as long as you need – you could do Savasana for just 5 minutes or even up to 30 minutes if you feel you really need the release and quiet. It’s your practice so always feel free to tweak however you prefer.

To do Savasana, come down onto your back and relax your arms and legs out comfortably. Allow the palms to gently open up towards the sky. Close your eyes and relax the muscles in your face. Let your breath be soft and natural as you just allow yourself to release and enjoy the moment.

Ending Your Restorative Holiday Practice

End your practice in Easy Pose with your hands over your heart. Ground down through your sitbones and elongate the spine up towards the sky. Relax the muscles in your body and face. As in you inhale, breath in ‘Peace’ and as you exhale imagine breathing out the word ‘Love’. Feel that peace and love radiating out into the world. Repeat for several minutes. Work with YogaRenew to practice more holiday yoga.

December 12, 2018
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Understanding Social Justice Through Selflessness

By Lifestyle & Wellness, Yoga Philosophy

We learn a lot through the practice of meditation, mindfulness and yoga. We learn how to use our breath to support us through difficult moments. We learn how to set our drishti to keep us balanced on and off the mat. We learn how to set an intention and stick with it. But, one principle that I find we arenā€™t readily learning through the practice of yoga is seva. Seva being the Sanskrit term for selfless service. Now, I can argue all day that there really isnā€™t a such thing as a selfless service – if you feel good about what youā€™re doing, then itā€™s not selfless, because the reward is the good feeling. Or you may receive praise for your ā€œselflessā€ act, and well, the second you receive praise there is an outcome for the individual who did a good and ā€œselflessā€ thing. But, I digress. Letā€™s focus in on this concept of seva for what it actually means, a selfless act and letā€™s couple it with whatā€™s necessary for social justice.

Social justice is about creating fair and equitable treatment for groups of people who experience unfair, inequitable and injust experiences due to social issues related to race, class, gender, religion, sexuality, etc. For most of us, the kneejerk selfless action is to donate money, donate time (i.e. volunteering), donate clothes, etc. – essentially, to donate and be giving – which is great. But, this does not create justice. This is charity. Justice starts with understanding what the inequities are, challenging our perceptions, notions and ideologies about those inequities, and moving forward to changing the dynamics of the system that continue to operate to create inequity or injustices. Justice is voting. Justice is creating policy. Justice is advocating for those who are voiceless or without the ā€œpowerā€ to advocate for themselves. Justice is keeping your eyes and ears open, rather than turning a blind eye or deaf ear. This requires more than a donation or volunteering of time.

Selflessness must start with some focus on the self. In order for there to be growth or social change, each and every individual must be willing to drop what they think they know and begin to learn about and challenge the systems that privilege some and do not privilege others. As a starter to selflessness, we have to be willing to get a bit uncomfortable with ourselves and unlearn what we are holding onto about particular groups if we are hoping to see change for that group. In order to truly do good this society, selflessness requires deep self reflection and self-inquiry, an understanding of ourselves, before we can even attempt to give anything to someone else. Think about what you hear on an airplane: ā€œput your oxygen mask on first, before you help your child or neighbor.ā€ The truth in this statement isnā€™t about saving yourself first, the truth in this statement is, we arenā€™t any good to anybody else, if we donā€™t take care of ourselves first. Similarly, there is no good to be done with regards to social change or social justice if we havenā€™t done the necessary work to unlearn and challenge our perceptions, notions and ideologies about particular groups of people and what they need, rather than what we think they need.

So, consider doing things a bit differently, rather than assuming you know whatā€™s needed or that your service is selfless. Social justice and social change requires people who are willing to say ā€œI donā€™t have the answers, but Iā€™m willing to learn and grow so I may be able to do better by others.ā€

December 12, 2018
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Yin Yoga 101: 6 Benefits Of Yin Yoga

By Miscellaneous

When I started practicing yin yoga and immediately fell in love with it. After years of practicing and teaching strong vinyasa sequences that pushed my body to new limits, yin yoga offered a new challenge – sitting with myself and learning to find peace in discomfort. I learned through yin yoga a new found appreciation for stillness and a slower paced practice. Not long after starting my yin yoga practice did I decide to do my Yin Yoga Teacher Training, as I knew this was a practice I wanted to share with my students. I recently completed my Level II Yin Yoga Training and I feel it now the perfect time to share some yin yoga insights.

Yin Yoga: A General Overview

History & Style

Yin Yoga was founded by Paulie Zink, who came from a background of martial arts and Taoist yoga. In the 70s, Zink introduced his students of martial arts into Yin Yoga, as he believed the flexibility drawn from it complimented martial arts practice. It was then further popularized by Paul Grilley, who added in his knowledge of anatomy into the practice, and later by Sarah Powers, who helped to bring todayā€™s version of yin yoga mainstream.

Yin yoga is rooted in Taoist philosophy from the Yin-Yang symbol which represents the feminine side. Yin poses are more calm and longer held postures that reach deeper muscle tissues. Yang poses on the other hand, are considered to be warmer, more energetic postures, and held for shorter periods of time.

Yin yoga is a slower paced yoga practice with typically only seated or supine poses focusing on deep stretches.The practice is more meditative in nature, with poses being held usually 1-2 minutes, but sometimes over 5 minutes in a single posture. Yin yoga is different from Vinyasa yoga in that you donā€™t flow from pose to pose. Most of the poses are done seated or lying on your back or stomach. It is also unlike restorative yoga because the body should be feeling the tension and compression of the pose, rather than a deep relaxation. We use the breath in yin yoga to help sustain the poses when they become uncomfortable. Itā€™s the uncomfortable moments and sensations that help the body release built up tension and also create lasting change.

4 Major Benefits of Yin Yoga

1. Releases Deeply Held Tension in the Body

Yin yoga offers a special benefit to tense bodies, due to its direct lengthening and releasing effect. Yin yoga allows us to access the deeper tissues in the body such as the connective tissue and fascia. Many of the postures focus on areas that include a joint (ex. hips, sacrum, spine, and shoulders). Due to natural aging as well as day-to-day activities such as a sitting for a prolonged period of time time, poor posture, and repeated strain – we can lose our flexibility. Yin yoga is done without any warm up, so you are stretching your body in its natural state, which creates lasting benefits.

2. Complements Other Workouts

The ancient Chinese concept of yin and yang relates to the idea that within two opposing forces, there is balance. Certain styles of exercise can be classified as either yin or yang according to their qualities. Yang style workouts like running, sports, or vinyasa style/heat building yoga, are considered yang because they are active, sweat-inducing, dynamic, and repetitive. The principles of yang relates to masculinity, heat, and movement. Yin is the feminine force and is related to stillness, rest, balance, cooling, and release. Exercises that are based on stretching and relaxation are said to be yin in nature. If yang-style workouts are overused without balance, there is the potential for the body to become overworked, injured, or fatigued. Bringing yin yoga to your exercise routine will balance this with improved flexibility and relaxation.

3. It Balances Your Chi

According to traditional Chinese medicine, our bodies are powered by a vital force called ā€˜chiā€™. Chi runs through specific energetic channels in the body, called meridians. While any yoga style could have an effect on the meridian pathways to some degree, yin yoga has a more profound effect on the meridians. All of the meridians flow through the back and legs at some point, and many yin postures will effect several meridians at once. Yin classes may be structured in a way that allow students to work on all of the meridians, or there might be a focus on just a couple.

4. It Builds Fortitude and Perseverance

When life is feeling a bit more difficult than normal, or certain situations are making it hard for me to focus on other areas of my life, I turn to my yin yoga practice to help rebalance my energy. Yin teaches us that staying still and dealing with whatever thoughts or feelings come up will actually help you grow. Learning to take each moment as it comes – one breath at a time, one thought at a time – will help you become more proficient in managing the discomforts that come up in life. As we hold each pose, it gets harder to ignore the ā€˜monkeyā€™ mind and we sometimes have the desire to want to leave the pose. Yin teaches us to find a place of comfort in a not-so-comfortable place and observe our thoughts and reactions from a place of calmness.

5. Releases Emotional Blockages

It is believed in yoga philosophy that we tend to hold old emotional issues in our bodies – including our muscles and tissues. By focusing on long holds and releases in yin yoga, we find that blockages to emotional issues that we have, slowly begin to break down. By slowing down, it brings us into the present moment and quiets the mind – allowing a space for great personal positive transformation. Next time you are feeling stuck on something, get on your mat and indulge in some long deep yin stretches for release.

6. Lowers Stress & Anxiety

Yang style yoga classes such as Vinyasa Flow and Power Yoga can give us energy and boost our moods. However, Yin style yoga classes offer us a different benefit for when we need more calm and grounding in our lives. Yin yoga can lower our stress and anxiety levels because of its slower and more meditative pace. These classes are usually quieter which leave room for inner contemplation and meditation.

Yin Yoga In Practice

Yin yoga is safe for people of all ages and physical abilities. Itā€™s a great addition to your current yoga practice or workout, and is easily adaptable to those with injuries or limitations. With a towel and just two yoga blocks, you can even practice your favorite yin poses at home.

Make sure to let your teacher know if you are pregnant, have a new or old injury, or are feeling any sharp, shooting pains while in the pose. There are always modifications available to make each pose better suited for your body and specific needs.

November 22, 2018
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2 Simple Vegan Soup Recipes For Fall

By Lifestyle & Wellness

Boost Your Immunity with 2 Simple Vegan Soups This Fall Season

yummy food to eat

Stay healthy this fall season with two simple vegan curry sweet potato soups. Both of these recipes are rich and flavorful – and loaded with immune boosting nutrients your body needs this cold season to fight off colds and infections. Studies have shown that a plant based diet can do wonders to your health including, reducing your risk of cancer, lowering heart disease, reducing high blood pressure, boosting your gut health, maintaining a healthy weight, and improving your immunity. Something as easy as adding just one plant-based meal to your weekly dinner rotation can improve your health. Eating vegan also doesn’t have to be complicated or take too much time to prepare. The easy soup recipes below take less than 30 minutes to make with minimal prep work. They can even be made ahead of time and enjoyed throughout the week. Enjoy these soups on a cold fall day after yoga class and a warm bath, for dinner time, or even lunch time. Enjoy dear yogis!

Namaste,
Christa Clark

 

Creamy Curried Sweet Potato Soup

Easy Vegan Soup Recipes 20 Minutes For Fall - Yoga

This delicious creamy soup will warm you up from the inside out, making your belly and body smile! Sweet potatoes are naturally loaded with lots of Vitamin A, which helps to fight off infections. The radishes in this soup are high in Vitamin C, which also powerfully detoxifies your body to promote a healthy immune system. We add in curry powder, a powerful antioxidant for cancer and also for fighting off bacterial infections. We combine all of these amazing powerful foods to create a magically delicious and healthy soup!

Creamy Curried Sweet Potatoe Soup | Makes 6 + Servings

Prep Time: 5 Minutes
Cook Time: 20 Minutes

Ingredients:

2 tbsp coconut oil (or veg broth for oil free)
2 sweet potatoes, peeled and cut into chunks
7 radishes, sliced and diced
pinch of salt
1 tbsp curry powder
6 cups water
1 tbsp soy sauce (tamari or coconut aminos)
red pepper flakes and black pepper to taste

Peaceful Preparations:

Heat the oil in a large saucepan or pot over medium heat. Next, add the sweet potato, radishes and a pinch of salt. SautƩ for a few minutes. Add the curry powder and sautƩ until coated.
Add the water and bring to a boil. Cover and simmer for 15 – 20 minutes until the veggies are soft.
Blend until creamy with an immersion blender or cool and use a blender in batches.
Add soy sauce and simmer until heated throughout, about 4 minutes. Garnish with red pepper flakes and black pepper to taste. Serve hot with love!

 

Curry Sweet Potato & Chick Pea Soup

Easy Vegan Soup Recipes 20 Minutes For Fall - Yoga

This simple, no fuss, Curry Sweet Potato & Chick Pea Soup is a hearty, satisfying, and comforting recipe that will warm you up even on the coldest fall days. This vegan soup recipe is extremely high in fiber and vitamins including Vitamin A, K, C and E. The healthy ingredients included in it all help to boost the immunity, is high in nutrients, and full of powerful antioxidants. The chick peas are also a great source of plant based protein that contain cholesterol lowering agents. The natural protein helps to keep us fuller longer which aids in maintaining a healthy weight and also nourishes our muscles. Over all this soup is a powerful anti-inflammation winner for a healthy mind and body!

Curry Sweet Potato & Chick Pea Soup | Makes 6 + Servings

Prep Time: 10 Minutes
Cook Time: 20 Minutes

Ingredients:

1/2 onion ā€“ diced
3 medium carrots ā€“ diced
3 celery stalks ā€“ diced
1 red bell pepper ā€“ diced
1 large sweet potato ā€“ diced
4-5 cloves of garlic ā€“ minced
1″ knob of ginger ā€“ minced
2 tsp curry powder
1 tsp Turmeric and Paprika
6 cups vegetable broth
3 1/2 cups chick peas
1 – 170g organic tomato paste
salt and pepper to taste

Peaceful Preparations:

SautƩ the onions, carrots, celery and red bell pepper for 5 minutes in a medium to large pot with a splash of vegetable broth.
Add the minced garlic and ginger, cook until fragrant, about 2 minutes. Add the curry powder, turmeric, paprika, salt and pepper to taste. Mix together.
Add 6 cups of vegetable broth and the diced sweet potato. Cover, bring to a boil. Reduce heat and simmer, cooking for a total of 20 minutes.
After 20 minutes, remove the lid, add the chick peas and tomato paste. Mix well, cover and simmer for 10 minutes.
Add the 1/4 cup minced herbs, mix in. Serve hot! I sprinkled ours with a touch of salt, pepper, red pepper flakes and a sprig of parsley.

 

**Note For Both Recipes: You can use what you have on hand.

 

 

Guest Post By YogaRenew YTT Graduate, Christa Clark

“My name is Christa Clark, I run a vegan blog artisticvegan.com and practice yoga daily. Iā€™ve had a personal yoga practice for over 11 years. I love how yoga has helped me through thick and thin, my mat and breath are always there. I became a structural integrator along the way and worked alongside my husband to open Gravity Body Academy, an online school for structural integration. In that process I fell in love with online teaching and learning. When I found Yoga Renew it felt like the perfect opportunity to become a certified teacher. I loved that I could fit it into my schedule and do it from home. Thank you YogaRenew for turning a dream into reality! I now offer yoga classes on the Artistic Vegan YouTube Channel, at artisticvegan.vhx.tv, and have tons of free vegan recipes at artisticvegan.com.”

 

November 8, 2018
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5 Yoga Poses For Lower Back Pain

By Yoga Asana

Yoga enthusiasts swear by their poses to maintain feeling open, strong, and stable in their bodies. But utilizing yoga to feel good in your body and relieve pain doesnā€™t necessarily require a regular practice. Once you learn what areas of your body need be to refreshed and renewed, you just have to find the right postures. In this article we will dive into a few yoga poses for lower back pain. If you experience lower back pain youā€™re not alone – an estimated 80% of the population will experience back pain at some time in their lives. Back pain can affect people of all ages, from adolescents to the elderly. The below yoga poses can be done at home with limited props and donā€™t require any previous yoga experience.

Yoga Poses For Lower Back Pain

Its important to understand that back pain is not a universal experience and that those experiencing severe pain should seek insight from a professional physician, or physical therapist before attempting any poses that could potentially create further damage. As always, its important to focus on how a posture feels, and not on how it looks.

1. Child Pose

women demonstrating pose with her forehead resting on floor to help by doing Yoga Poses For Lower Back PainChild pose is a relaxing way to elongate your spine and relieve stress. Even though your mind might be resting, this pose offers an active stretch that helps elongate your entire back. To try it, start in a table top position (on all fours) and then begin to push your hips back so that your seat ends up on, or close to, your feet. Reach your hands forward to add length to the sides of your torso and let your forehead rest on the floor or a blanket. If your seat doesnā€™t reach your feet, you can fold another blanket over your heels for some extra support.

Stay in the pose for 5-10 breaths, allowing yourself to become heavier and softening towards the floor with each breath out. This is a great pose to practice before bed or even first thing in the morning to help center yourself for the day and stretch out your back after sleeping.

2. Cat and Cow Pose

Cat and Cow are poses that provide both a rounding and an arch of your back, and they flow nicely from one to the other. This set of poses is perfect for an achy or sore back and will loosen your spine while also warming up the trunk of your body for any additional movement or workout.

Starting in all-fours position, move into Cow by letting your belly drop down, your tailbone lift, pressing your shoulder blades back and lifting your chest and head forward. Stay for the inhale. When ready to exhale, slowly round your spine up by pressing into your hands and release your neck so your gaze drops to your navel. Pause for a few seconds and then move back and forth from Cat to Cow. This helps position your spine into a neutral position, relaxing the muscles and easing tension.

Repeat 7-10 times, flowing smoothly from Cat into Cow, and Cow back into Cat.

3. Standing Forward Bend

demonstration of folded tree pose working to help Yoga Poses For Lower Back PainWith Standing Forward Bend, its important to note that in some instances of back injury this can hurt the back further. You should have flexibility in the hamstrings while attempting this pose – if there isn’t a good stretch coming from the hamstrings, or if the hamstrings are tight – you could create further injury to the lower back. You should also do your best to keep the spine lengthened and more straightened than rounded.

A standing forward bend stretches the hamstrings and lower back muscles while providing a release for tight, tense shoulders as well.

Stand straight with your feet shoulder-width apart and your knees soft, not locked. On your exhale, fold at your hips – not the waist – and bend forward toward the floor. Donā€™t worry if your hands canā€™t reach all the way to the floor at first; just stop wherever your hamstrings feel a comfortable stretch. The neck should be relaxed with the top of the head facing the mat, and both neck and head in line with the spine to prevent injury. You can keep a soft bend in your knees to prevent any strain in the low back – bending forward with straightened legs together can compress the spine. If you have yoga blocks, place them under your hands for additional support. Stay for 3-5 cycles of breath and repeat as needed.

To exit the pose, bring your hands to your hips, bend the knees a bit and press yourself up to stand, but move slowly. Stand tall for 30 seconds and breathe fully into your belly and chest.

4. Supine Twist

demonstration of yoga pose on women laying on the groundSpinal twists can be the most dangerous for those with back injuries – however the easiest on the spine would be a supine twist. A gentle twist offers tension relief for the entire back, as well as the neck. Allowing gravity to help release the back also makes this pose ultra relaxing for the rest of your muscles and your mind.

Lay on your back and bring your arms to a T-shape or cactus shape on the floor. Allow your knees to come up and in towards your chest and then slowly lower both knees to the left until they come down to the floor. Keep your head neutral or feel free to look in the opposite direction of the bent knees. Your knees might have a little space between them – if so, grab a blanket or towel and pad up the space so that your legs feel supported. Try to keep your upper chest broad and allow gravity to keep your shoulders heavy to the floor. Inhale to find some length and use your exhale to allow the twist to deepen. 7-10 cycles of breath will bring a nice physical release as well as a mental one! To switch sides, pull your knees back to your chest, and repeat on the right side. (Hint: donā€™t try this after a big meal.)

5. Sphinx Pose

demonstration of full body yoga poseThis backbend is a great pose to strengthen the back and also stimulate the natural curves of the spine, which we sometimes lose from sitting for too long. When we sit a lot, the lower back tends to move into a more flattened shape, which can cause pain and discomfort over time. Sphinx pose promotes the natural curvature of the lower back which aids in overall spine health.

Lay on your stomach with feet hip-width apart, and bring your elbows to the floor and rest them under your shoulders. If there is too much pressure on your lower back, bring your elbows slightly forward. If you would like a deeper or more intense bend, place a block under each elbow. Hold this pose for several breaths, feeling yourself get longer with your inhales and allowing the hips and legs to heavy on your exhale. To exit the pose, lower yourself onto the floor, turn one cheek to the side and gently allow your hips to rock side to side.

These are just a few yoga poses for lower back pain to help your back feel healthy and spacious. Always take it slow and ease into postures in a safe way for your body. If something doesnā€™t feel right, listen to your intuition and exit the pose.

November 8, 2018
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7 Ways To Find More Joy In Your Life

By Lifestyle & Wellness

Finding joy and having a more positive outlook on life is something we all strive towards in our lives. Unfortunately due to life stresses, an ever increasing to do list, and a fast moving society this is difficult to achieve for many. Joy and happiness are traits that are essentially a choice we can make each day. By making the personal choice to choose joy each day, we can take back our own power and ultimately choose the direction of our lives. If we want to have more joy in our lives, we have to be intentional to create this. True lasting joy will never come from outside circumstances or factors but from within.

Ways To Find Joy

Here are 7 small steps that you can do to cultivate joy in your daily life starting today.

1. Cultivate Gratitude

Having an attitude of gratitude is the number one thing you can do each day to live a more positive lifestyle. Each day, when you wake up or before you go to bed, make a list of things that you are grateful for and think of why you are grateful for those things. Think about those things as you go about your day. Gratitude allows us to put our life into perspective and create a richer life experience for ourselves.

2. Stop Comparing Yourself To Others

In a world where social media is a big part of our daily lives, it can be easy to fall into the trap of comparing ourselves to others. By doing so, we take away our personal power and find ourselves wishing we had something that another person has. What we need to keep in mind is that what other people portray to the world, doesn’t include any of the suffering or challenges that person may be facing. Challenges and suffering is universal and a normal part of our human experience – none of us can escape it. Let go of any notions you have of what you think you need to be. Strive to only be the kind of person that you would be proud of, regardless of anyone else’s opinion. By doing so, you will find complete and utter freedom in your life.

3. Surround Yourself With Positive People

The old saying goes that you become the 5 people you surround yourself with most each day. Be mindful of your friends and people you interact with daily. Positive people will uplift you and encourage you to be the best you can be. They will also support you and inspire you. Negative people on the other hand, may encourage you to stray away from your personal joy and create negative energy in your life. Take stock of any negative people like this in our life, and make the choice to surround yourself with positive people instead.

4. Do One Thing You Love Each Day

Everyday we may have a list of things that we need to do to accomplish our goals. Sometimes, when making that list, we can omit doing things that truly give us joy. Make a list of things you love to do – this could be something like practicing yoga, writing in a journal, going for a walk, or spending time with a pet. Each day, include one thing from your list of things that you love to do in your daily to do list.

5. Give Back To Others

Giving back from the heart is the greatest gift we can give to others and to ourselves. When we give, it uplifts us and heals our souls. In turn, it helps the other person receiving whatever we give. Find ways to give back to others, whether its through volunteering or just helping a friend in need. Even if you don’t have money to give, just giving your time to others is enough to make a difference in someone else’s life.

6. Meditate Daily

Meditation is a vital part of living a more joyful and positive life. It allows us to get in touch with our inner selves and remove any noise from our minds. It keeps our heads clear and enables us to gain clarity in our lives. It gives us focus to achieve our goals. Meditation also helps us to be more mindful over our thoughts. By meditating, we can be more aware of negative thoughts that we might have and make the choice to turn those negative thoughts into positive ones. Set aside time each day for yourself to sit in stillness anywhere from 5-15 minutes a day

7. Reframe Challenges & Obstacles

We will never be free of challenges or stress because this is a part of our experience as humans. Challenges and stress help us to grow so that we can become a higher version of ourselves. As the old saying goes: “a ship is safe in the harbor, but that’s not what ships were built for.” Our difficulties help us grow, teach us to strive for more, and help to eliminate the trap of complacency. Learn to reframe your challenges as an opportunity and instead of seeing how awful and hard it is – take time to reflect on how this situation is making you stronger and how you are growing from it.

October 18, 2018
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5 Tips To Master Public Speaking in Your Yoga Classes

By Yoga Teachers

Public speaking can be one of the most terrifying aspects of teaching yoga, but donā€™t fret! Weā€™re here to provide you with some help getting in front of people and rocking a class! Speaking in public is a skill that can be learned, just like any other skill.

Speaking Tips For Your Yoga Class

Even if you are have an introverted personality, public speaking is a learnable skill. Read on to discover our 6 tips to mastering public speaking in your classes.

1. Preparation

Proper preparation prevents a poor performance as the old saying goes! Practice and preparation will help you overcome anxieties leading up to your class by helping you to build confidence in yourself. This is a great way to familiarize yourself so that you have a routine you can stick with. Many yoga teachers find structure and preparation integral to a successful class!

2. Pace your breath ā€“ pranayama

Teaching a class can be a marathon! But as a yogi, we all have a special appreciation for the power of breathing. And just like the runners that run marathons, pacing your breath is an important component of public speaking ā€“ itā€™s a great opportunity to use the power of pranayama to your benefit in a real life scenario.

3. Start strong

Another common public speaking tip that can be employed in a yoga class is to start strong. The opening of a class isnā€™t just important because it helps to set the tone and mood of the class experience, but also because it can hep you as a teacher build momentum into the rest of the class. Starting out on the wrong foot can sometimes flatten out your confidence. Put alot of thought on your class introduction and it will benefit you greatly for the rest of the class flow.

4. Work With-In Your Comfort Zone

Its good to push yourself and try to step out of your comfort zone as much as possible, but perhaps the class room isnā€™t the best place to try out new things. Practice, learn, and then bring your experience to the class room. Afterall, thatā€™s what youā€™re sharing ā€“ experience and wisdom as a yoga teacher. If your experience is limited, the lesson may be as well.

5. Repeat Yourself When Appropriate

Depending on how much speaking you do in your class, you may be surprised by how much of your words the class may actually miss. If you have some powerful statements sprinkled into your dialogue, it can be helpful to repeat some of them to emphasize their value.

Bonus: Give The Class A Takeaway

You should always try to give the audience something new that they learned. Try your best to be the one that can bring something new to them, otherwise your value starts to diminish little by little. Whether itā€™s a unique little phrase or saying, a new asana, sequence, or even a little piece of relevant history they can take away ā€“ bringing an educational component to the class helps to build value in your presentation.

August 27, 2018
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50 Yoga Quotes to Inspire Your Practice

By Lifestyle & Wellness, Yoga Asana

The power of language can help to elevate us mentally, or emotionally and propel us between the gap of where we are and where weā€™re looking to go spiritually. There are many powerful quotes that can help build this bridge.

Here, weā€™ve compiled a list of quotes for you to pull from ā€“ not just as a source of personal inspiration but also as a potential tool for you to utilize in the classroom as a yoga teacher:

1. A photographer gets people to pose for him. A yoga instructor gets people to pose for themselves.Ā ā€”Terri Guillemets

2. Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame. ā€”B.K.S. Iyengar

3. Meditation is a way for nourishing and blossoming the divinity within you. ā€”Amit Ray

4. Thatā€™s why itā€™s called a practice. We have to practice a practice if it is to be of value. ā€”Allan Lokos

5. Silence is not silent. Silence speaks. It speaks most eloquently. Silence is not still. Silence leads. It leads most perfectly. ā€”Sri Chinmoy

6. Yoga does not always cure stress. It neutralizes it through increasing awareness and by changing self-perception. ā€”Debasish Mridha

7. It isn’t arrogant or egotistical to feel good inside. You had nothing to do with it. It’s simply the honest response to clearly perceived reality. ā€”Erich Schiffman

8. The nature of yoga is to shine the light of awareness into the darkest corners of the body. ā€”Jason Crandell

9. Yoga begins right where I am ā€“ not where I was yesterday or where I long to be. ā€”Linda Sparrow

10. Yoga is not a work-out, its a work-in – and this is the point of spiritual practice, to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are. ā€”Rolf Gates

11. What yoga philosophy and all the great Buddhist teachings tells us is that solidity is a creation of the ordinary mind and that there never was anything permanent to begin with that we could hold on to. Life would be much easier and substantially less painful if we lived with the knowledge of impermanence as the only constant. ā€”Donna Farhi

12. The body benefits from movement, and the mind benefits from stillness. ā€”Sakyong Mipham

13. The mind is everything. What you think, you become. ā€”Buddha

14. There will always be people who can do it better than you, but thats a good thing! Start to see competition as inspiration – without envy. ā€”Kathryn Budig

15. Yoga is the journey of the self, through the self, to the self. ā€”The Bhagavad Gita

16. Go from a human being doing yoga to a human being yoga. ā€”Baron Baptiste

17. Yoga is not about touching your toes, it’s about what you learn on the way down. ā€”Jigar Gor

18. True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesnā€™t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied. ā€”Aadil Palkhivala

19. Yoga begins with listening. When we listen, we are giving space to what is. ā€”Richard Freeman

20. Remember, it doesnā€™t matter how deep into a posture you go ā€“ what does matter is who you are when you get there. ā€”Max Strom

21. When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds: Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world. Dormant forces, faculties and talents become alive, and you discover yourself to be a greater person by far than you ever dreamed yourself to be. ā€”Patanjali (Yoga Sutras)

22. Body is not stiff, mind is stiff. ā€”Sri K. Jois

23. We have never arrived. We are in a constant state of becoming. ā€”Bob Dylan

24. The yoga mat is a good place to turn when talk therapy and antidepressants arenā€™t enough. ā€”Amy Weintraub

25. In truth, yoga doesn’t take time – it gives time. ā€”Ganga White

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26. You’re only as young as your spine is flexible. ā€”Bob Harper

27. Have only love in your heart for others. The more you see the good in them, the more you will establish good in yourself. ā€”T.K.V. Desikachar

28. Exercises are like prose, whereas yoga is the poetry of movements. ā€“Amit Ray

29. By our stumbling, the world is perfected. ā€”Sri Aurobindo

30. Yoga is about remembering that we are already one with the divinity and weā€™ve never left it. ā€”Sri K. Jois

31. If you have time to breathe, you have time to meditate. You breathe when you walk. You breathe when you stand. You breathe when you lie down. ā€”Ajahn Amaro

32. Yoga is the bringing together of that which was never separate. ā€”Richard Miller

33. When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath. ā€”Hatha Yoga Pradipik

34. If it weren’t for my mind, my meditate would be excellent. ā€”Ani Pema Chodron

35. Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny. ā€”Upanishads

36. Before you’ve practiced, the theory is useless. After you’ve practiced, the theory is obvious. ā€”David Williams

37. Peace comes from within, do not seek it without. ā€”Anonymous

38. Remember that sometimes, not getting what you want is a wonderful stroke of luck. ā€”Dalai Lama

39. The most important pieces of equipment you need for doing yoga are your body and your mind. ā€”Rodney Yee

40. What Iā€™m looking for is not out there; it is in me. ā€”Helen Keller

41. You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises which may reveal to you where you are resisting your natural state. ā€”Sharon Gannon

42. What we want out of yoga is ourselves, not something better than ourselves. ā€”Douglas Brooks

43. The most important pieces of equipment you need for doing yoga are your body and your mind. ā€”Rodney Yee

44. Yoga teaches us to cure what need not be endured and endure what cannot be cured. ā€”B.K.S. Iyengar

45. What yoga philosophy and all the great Buddhist teachings tells us is that solidity is a creation of the ordinary mind and that there never was anything permanent to begin with that we could hold on to. Life would be much easier and substantially less painful if we lived with the knowledge of impermanence as the only constant. ā€”Donna Farhi

46. You cannot always control what goes on outside. But you can always control what goes on inside. ā€”Wayne Dyer

47. When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world. ā€”B.K.S. Iyengar

48. If you are irritated by every rub, how will your mirror be polished? ā€“Rumi

49. Yoga is the art work of awareness on the canvas of body, mind, and soul. ā€“Amit Ray

50. Beyond meditation there is the experience of now. ā€”Ryan Parenti

Incorporating these quotes into a yoga class

Dharma talks are a great way to begin any yoga class. An easy way to get started is usually by summarizing one of the Yoga Sutras by Patanjali, or by using one of these quotes and expanding on it by tying it back to the yoga practice. We’ve even developed full courses centered around learning more about yoga philosophy and online teacher training courses to get you started with teaching!

Related Courses:

Yoga Philosophy Online Course

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Yoga Philosophy Online Course

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June 26, 2018
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9 Great Health Benefits of Yoga

By Yoga Asana, Yoga Teacher Training

As yoga’s popularity rises, the health benefits of yoga have become widely understood and accepted throughout medical communities on a global scale. Doctors and scientists have found that yoga is a great cure all for everything from heart health to mind health and even sinus relief.

Health Benefits Of Yoga

The more you understand about how yoga can help your students in different ways, the better you can create value for yourself as a yoga instructor. Understanding the health benefits of yoga is an important part of providing a fulfilling and rewarding service to your students. Below we help to break down 9 different health benefits of yoga.

1. Heart

The American Heart Association actually has a fairly thorough recommendation surrounding yoga and its health benefits on the heart. On their site, here they say that “yoga can help lower blood pressure, increase lung capacity, improve respiratory function & heart rate, and boost circulation and muscle tone.” Yoga is a unique exercise because it combines deep breathing, physical exercise, and meditation. All of the these combined, help to reduce our stress levels ultimately helping our heart health to improve. The physical aspect of yoga helps also helps to strengthen our hearts.

2. Sleep

There’s a few different ways that yoga can have a positive impact on sleep. Physical exertion from a healthy yoga practice can help your body seek out rest. When we practice yoga and meditation, it lowers cortisol levels from stress in the body. This in turn, helps our sleep improve. Yoga and meditation helps to quiet the mind’s chatter, also helping us to sleep better. Another way yoga can help you get to sleep better is through breath practice. Breath is an important part of yoga, and as many experts have noted; slow breathing patterns can help to relax the body and help you get to sleep faster.

3. Relieve Back Pain

The “Annals of Internal Medicine” published results from a 3 year study that found a weekly yoga class helped to increase mobility more than traditional treatment for chronic or recurring back pain. There are many other studies with similar results published online – its fair to say that yoga can certainly be an effective method of relief for people suffering from back pain. Yoga helps to strengthen key muscle groups in the back and also stretch them at the same time. It also helps us to maintain proper posture to protect and strengthen our spines.

4. Muscle Tone

As you are putting yourself into different yoga poses, you are using your muscles to support the weight of your body. This is essentially doing body weight training to help tone and tighten our muscles. Power yoga or cardio type yoga classes that focus on high energy yoga poses really help to strengthen and target key muscle groups for toning up.

5. Flexibility

As your body becomes more flexible through yoga practice, that flexibility is actually leads to a list of other health benefits. More flexible muscles can help to prevent injuries and leads to better back health. As our muscles stretch, also help to provide better blood flow and more effective delivery of different nutrients to our tissues.

6. Respiratory

Before famous middle distance runner, Roger Bannister ran a mile in under 4 minutes, it was thought humanly impossible to accomplish it. After Roger Bannister did it, several other people shortly after were able to accomplish this incredible feat. How did Roger pave the way? With his breathing. Breath is an important part of exercise, and even more important part of yoga practice. Yoga promotes a heavy focus on breathing as a way to control the body and body. By enhancing our respiratory system, we begin to improve the the overall health of our bodies, including the brain, heart, and digestive systems.

7. Mind

More than ever we are learning how mental health and physical health are inseparably linked to one another. There is a compelling article here on newsweek that discusses how yoga can help several different mental health disorders including depression, anxiety, eating disorders, PTSD, and psychiatric disorders. Ultimately, yoga provides a multi prong approach to quieting the mind through meditation and breathing.

8. Sinus Relief

There’s a great breakdown in the Huffington Post that addresses how yoga can cure sinus pain. In the article, the author breaks down the many different contributing factors to their sinus pain relief such as how inverted poses can help to clear sinus blockage, deep breathing contributes to an increased flow of oxygen. It also explains how our sweat can help to reduce different toxins within the body and how the endorphins from exercise can help to alleviate pressure in our sinuses.

9. Immune System

One of the best health benefits of yoga is an over all boost to your immune system. As we discussed earlier, yoga can help to strengthen your respiratory system. Our white blood cells are critical in helping to fight off colds and other infections. When we work to improve our respiratory function, our blood flow also improves. The improved blood flow becomes a delivery mechanism for this important internal defense. Also, yoga can reduce mental stress which is widely known to reduce the effectiveness of our immune systems.

June 18, 2018
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