Posts Tagged ‘yoga mat’

By Paul Jerard, E-RYT 500

Some Yoga teachers and practitioners get caught up in the pursuit of perfection.  Will perfection help those who know us?  The pursuit of perfection is noble, but if we become perfectionists, we will likely drive away those who love or care for us.

Have you ever attended a Hatha Yoga class, where nobody could do anything right?  In such classes, the teacher spends the session reminding everyone about how much they are imperfect.  Nobody can stand, sit, lie down, or breathe to the teacher’s satisfaction.

The entire Yoga session could be devoted to performing one or two techniques until the teacher is 100% satisfied that everyone is absolutely perfect.  If this seems a bit odd, or sounds like something similar to obsessive compulsive disorder (OCD) – that could be the case.

However, let’s avoid a diagnosis, at this point, and grasp an understanding about the aggressive pursuit of perfection.  Self-awareness is a little off, when we demand perfection from our students or anyone else.  We eventually cause severe emotional damage to our relationships. 

If we teach Yoga classes like this, we would have to wonder about the sanity of the students who stay with us through hot summers and cold winters.  Would they really need Yoga, or would they have a driving need to be verbally assaulted?  

The truth is: None of us is perfect.  We are all humans, which unfortunately is less than perfect.  We can achieve excellence, and we can win awards, but it is difficult to be perfect in all matters.  If we cause ourselves mental and emotional damage, because of unrealistic demands, how can we resolve this?

If the case is severe, or obsessive, one should set up a session for counseling with a professional.  On the other hand, if this is a small matter, one should wake up to the fact that every day begins and ends with a few mistakes in the middle.

If every inventor demanded perfection, there would be no inventions.  Life is a matter of learning from our mistakes.  In order for a child to learn to walk, he or she, will have a few falls along the way.  The same principle applies to our path in life.

Life is a matter of taking one step at a time and learning from each step.  We adjust our direction and do our best to arrive safely at the next destination.  For the Yogi: The same principle applies to practice – whether it is within a class or at home; we do our personal best because that is the best we can do. 

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

http://www.yoga-teacher-training.org/

Continuing Education Courses for Yoga Teachers

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

It is amazing what a Yoga session can do for personal growth. I am not referring to the physical body, as much as the mindset of the average Yoga practitioner. It is agreed that Hatha Yoga is a great form of physical maintenance, but let’s look at the changes that take place within the mind.

Have you ever met someone who is quick to accept impending doom as the eventual outcome in all matters of life? There is always someone in the crowd who will tell you how your idea will never work. The same person will tell you how the sky is falling and the world will end tomorrow.

This negatively charged mindset knows that the Milky Way and the Andromeda Galaxies will collide in a few billion years. Then they theorize about how the Earth will be torn apart by a black hole during the collision of our galaxy and its closest neighbor. This is referred to as “galactic cannibalism,” when two galaxies merge and a larger galaxy consumes a smaller one.

My questions are: Why worry about possibilities that are billions of years away? What will be the limits of humankind within a few billion years? Will inter-galactic travel be possible? What advancements will our descendants make in science, engineering, or medicine?

There is no limit to the possibilities that could advance, or end, the existence of humanity. The Earth is still safe, for the time being, and we can look for solutions to the problems of the present. For any of us to be consumed, with looking at our limits, is a form of self-created imprisonment.

Luckily, Yoga allows one to free the mind from dwelling on limitations. This principle of living in the present, and focusing on solutions, can be taught to a room full of students or practiced daily. Limitation is only a perception, which we create. Athletes set new records all the time. In professional sports, records only serve as measurements to be surpassed.

There are two Yogic principles to be considered when finding solutions to anything. These are timeless remedies for realizing the endless possibilities to find logical solutions that surround each of us.

1. Collective thought has more value than being a “lone wolf.” Strong philosophies and societies pool the efforts of all members and progress forward as a result of collective efforts. It is also helpful if people are living within a “free society” that allows one to be creative.

2. What lies within each of us has the power to alter what lies ahead of us. Each of us has ability. The largest difference between two people is how we put our abilities to use.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.” http://www.yoga-teacher-training.org/

Continuing Education for Yoga Teachers

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

The concept of deriving achievement from Yoga practice is nothing new. Yoga has the ability to alter anyone’s direction in life. Throughout history, it has been possible to reach mental, emotional, physical, spiritual, and financial goals by practicing or teaching Yoga.

The debate over whether achievement is good, or not, depends upon what we do with an opportunity. If one makes great financial achievements, and contributes large donations to charity, is that wrong? If one becomes a magnet of mental power, but uses it toward negatively manipulating students, is that right?

Common sense tells you that some people make the most of an opportunity, while some people will waste the same good fortune. Most people will not recognize an opportunity, and many more will not take action toward a successful outcome.

Karma: It is often said, that only 5% of those who have an opportunity will act on it. That is why the first method of achievement is action (karma). The actions we take, or fail to take, determine our path in life. We can change our course at any time.

However, our actions should be beneficial to those around us. If we are promoting, or enhancing well-being, this is a just cause. At the same time, any cause or action you take should be something for which you have a true passion. In this way, you will see your actions through, and complete your mission.

Transcendental Thought: Limited thinking holds most of us back, but transcendental thought encourages each of us to go far beyond what is expected. It is easy to criticize everything, but the mind works very hard to come up with possible solutions.

The answer to reducing your work is to listen to outside opinions. When we rationally consider the positive and negative opinions of others – there is usually a logical solution buried within the mixture of information. The hard part is to extract information with impartial judgment.

Faith: To have faith in oneself is very powerful. To have faith, in the power of prayer, is also very powerful. It does not matter what your religion is, because the answers to your spiritual growth are within your religion. Too much time and energy is wasted on fighting over differences.

If Yoga practitioners truly want unity, it is time to have faith in our ability to establish friendships. Making gestures of friendship, to others, is a start.

War, hatred, and violence, ruin lives. In fact, hatred and intolerance often ruin opportunities for generations.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.” http://www.yoga-teacher-training.org/

Yoga Teacher Certification Courses

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

Yoga practice is much more than practicing postures on a mat for a few hours each week. Once the mat is rolled up, we begin to apply the teachings of Yoga to life. Granted, most people will apply the physical mastery, learned from Hatha Yoga, toward other physical activities.

However, the Yogic techniques learned, can also change one’s life on a much larger scale. When you enhance the power of the mind through Yoga practice, you learn to put your dreams to good use. Each of us has a unique description of dreams and dreaming.

Let’s look at dreams while we are awake. We classify this as day dreaming or fantasy. Some of us may classify this as indulging in imaginative thoughts while we are awake. To go further, we may classify hope and aspiration as a form of day dreaming.

Every creation, made by humans, was a result of hope and aspiration. To indulge in imaginative thought is to envision. This exercise may seem worthless to someone who has difficulty concentrating. It may also be worthless to someone who could care less about the subject.

Yoga, in all of its forms, gives each of us the ability to turn an intangible thought into a reality. The initial gateway is the mind and body connection. Whether one is present for Yoga practice in an ashram, or in daily life, we have the ability to concentrate through the use of pranayama (Yogic breathing techniques).

Pranayama is the key to becoming present in life. This is not a complicated formula. On the surface, this may not seem like much, to someone who has never established a mind and body connection. Some people go about life completely unfocused. Some of us have no dreams, hopes, plans, and we take no action to change our direction. Chances are – these people are very unhappy with life because they have no direction and no life purpose.

The next step is to find a life purpose. What are we good at? What do we want to be when we grow up? Why are we here? These questions are asked by children and adults alike, but adults are painfully aware that their time to answer these questions, about the purpose of life, is limited.

Again, Yoga gives you the tools of pranayama, meditation, and self-realization. Once you know where you are going, it is time to stand up, move forward, and take progressive action. The results of your actions will be progress and happiness. There is no guarantee of success in anything, but if we fail to act, we are guaranteed that we will never succeed.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Certification. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.” http://www.yoga-teacher-training.org/

On-Site or Online Yoga Teacher Training Courses

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Dr. Rita Khanna

Yoga is one of the most effective forms of exercise for Sciatica related problems. As with any spinal injury, great caution is required when attempting any form of exercise, and this holds true for Yoga, as well. First, let us understand what Sciatica is. The sciatic nerve is the largest and longest nerve in the body. It starts from our spinal cord, in the lower back, and passes down through the hip, into the back area, of the lower leg to each foot.

The sciatic nerve controls the movement of many muscles in the thigh and leg, and also provides a means of sensory input to the brain. When the sciatic nerve becomes irritated and inflamed, it results in Sciatica. Patients with Sciatica may suffer from sharp pain through the lower spine, a stabbing sensation in the buttock, knee/ankle pain, or even numbness in the leg. This usually happens only on one side of the body.

COMMON CAUSES OF SCIATICA

There are many causes of sciatica, such as long sittings for desk jobs, pregnancy, dehydration, spinal degeneration, etc. Once you experience the symptoms of Sciatica, get evaluated by your physician to determine the cause. Some more common causes of Sciatica include Herniated Disc, Lumbar Spinal Stenosis, and Piriformis Syndrome.

HERNIATED DISK

Your backbone, or spine, is made up of 26 bones called vertebrae. In between them are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. A herniated disk is a disk that slips out of place or ruptures. If it presses on a nerve, it can cause Back Pain or Sciatica. Herniated discs are the most common cause of Sciatica.

SPINAL STENOSIS

It is a condition in which the spinal canal narrows and compresses the spinal cord and nerves, which cause pain in the low back, as well as pain, or abnormal sensations, in the legs, thighs, feet, or buttocks – or loss of bladder and bowel control. This is usually due to common occurrence of spinal degeneration that occurs with aging.

PIRIFORMIS SYNDROME

The Piriformis muscle is one of the small muscles deep in the buttocks that rotates the leg outwards. It runs from the base of the spine and attaches to the thighbone (femur), roughly where the outside crease in your sit bones are. The Sciatic nerve runs very close to this muscle, and sometimes, even through it. If the muscle becomes tight, it can put pressure on the Sciatic nerve, causing irritation and inflammation.

YOGA POSES

Yoga Poses, that provide Sciatic pain relief, are those that open the hips, and also provide a gentle twist for the back.  Some Yoga poses for Sciatica, that are particularly effective and easy to do, are Supta Padangusthasana, its variations, Utthita Parsvakonasana, Ardha Chandrasana, Bharadvajasan, Salamba Sarvangasna, Setubandhasana, Shavasna and Adhomukha Shavasna.

Do all these Asanas under a qualified Yoga instructor, because each specific condition may warrant a distinct approach to Asana practice. Use props, such as a strap and bolster, if you need the extra support. If you do not have all these, then you can use a scarf or belt as a strap and a stack of blankets or towels as a bolster. The following are very simple stretching exercises to reduce the symptoms of Sciatica.

SOLES STRETCHING

Sit with legs outstretched, with the feet a little apart – place your hands on the floor to the sides & just behind the buttocks – keep the back straight – straighten the elbows and, now stretch the feet forward & backwards, as much as possible. Hold each position for a few seconds. Repeat 10 times.

SUKHASANA (SPINAL TWIST)

Sit in simple crossed-legged position, with the fingertips on the floor besides the hips. Place the palm of the left hand on the outer right thigh. Now inhale, press the right fingertips into the floor and stretch the spine upward. Exhale, press the left palm into the thigh and turn toward the right. Look over the right shoulder. Hold for 10-30 seconds. Come back and repeat on the other side. Change the cross of the legs. Do this 3- 5 times each side.

GOMUKH (ONLY SITTING POSITION)

Sit with legs outstretched in the front, cross the right leg over the left leg, and place the right heel by the side of the left hip. Fold your left leg in and bring the left heel by the side of the right hip. Try to keep the knees together – one above the other. Sit in this position for some time, with normal breathing, and then change the cross of the legs. If you are feeling good while doing it, then repeat 3-5 times each side.

MAKARASANA

Lie face down, on the abdomen on the floor, or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in facing towards each other. (If it is not comfortable, then bring the legs slightly closer and the tips of the big toes should touch each other). Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder).

Rest your forehead on your forearms. Keep the upper chest slightly lifted from the floor by adjusting the arms. Do breathing slowly, deeply, and consciously. As you breathe in, expand not only your abdomen but lower back and hips muscles, too. As you breathe out, feel total relaxation. Do this for 5 minutes, if possible.

MAKARASANA (HOLDING THE FACE)

Lie face down on the abdomen, keep both legs straight and slightly apart, raise the head up and rest the chin on the palms of the hands – with the elbows on the floor. Bring the elbows together and closer towards the body. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.

SHITHILASANA (RIGHT SIDE)

Lie face down on the abdomen with the fingers locked under the head. Turn your head to the right side. You can adjust your arms if it is not comfortable. Then draw the right foot near the left knee and bring it closer to the right elbow. Place your left hand by your left side and your left leg straight. Do normal breathing as long as possible.

SHALBHASANA

Lie face down on the abdomen on the floor. Keep your leg straight. Bring your palms either under your thighs or by your sides. Rest the chin on the floor. Inhale, raise your right leg up, exhale, and bring it back very slowly. Repeat the same with the other leg. Do 3 times with each leg.

SHITHILASANA (LEFT SIDE)

Same exercise as mentioned above – now with the other side of the body.

VAJRASNA

Kneel on the floor. Let your right big toe overlap the left big toe, heels apart, sit down between the heels, knees together, hands on your thighs. Sit peacefully for 20 to 30 seconds with normal breathing.

SHASHANKASANA (POSITION VAJRASANA)

Inhale, raise your arms; while exhaling, bend down forward and place your arms, elbows, and forehead on the floor/ the block. Breathe normally for some time. Remain in this position for at least a minute. Allow your body and mind to relax.

SHASHANKASANA (VARIATION)

From Shashank pose, stretch the right leg out straight backward. Hold it for some time with normal breathing. Then come back and try to do the same with the other leg. Repeat 3 times each side. (If you do not feel comfortable, then stretch that leg out behind in which you do not feel pain).

CAT STRETCH (MARJARIASANA)

Sit in Vajrasana. Raise your body from your heels and stand on your knees. Lean forward and put your hands on the floor in front of you. Keep your knees and feet together. Inhale and raise your head up and stretch your neck backwards. Hold it for a while. Then exhale & look straight. Repeat it 4-5 times.

ADHOMUKHA SHAVASNA (POSITION VAJRASANA)

From cat stretch asana – lift the knees off the floor, forming a nice V shape with your legs. Hold the position for a few breaths. Make sure that your feet are in line with your hands and the same distance apart. Hold the position for a few breaths. Consciously stretch your legs & arms. Exhale and then rest your head on the block, if it is possible. Stay in this position for some time, with natural breathing then come back. Exhale and get into Vajrasana. Then rest in Shashankasana.

SHAVASANA

Lie down with the back on the Yoga mat. Keep your eyes closed. Arms are a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. Keep the toes in the outer directions. Heels are facing towards each other. Keep the whole body relaxed, part by part, mentally. You can lie down in this condition as long as you desire.

MAKARASNA ON THE BACK

Lie down on your back, with legs straight and together. Bend the knees and bring the feet closer to your hips; keep your feet and knees together, and flat on the floor. Interlock your fingers below your head. Without lifting the elbows, inhale and start moving your head and knees in the opposite direction. Stretch the spine to the maximum. Come back to the center and exhale. Then do the same with the other side. Do this 5 times on each side.

SUPTA PADANGUSTHASANA & VARIATION

Lie on your back with the legs outstretched, soles of both feet touching the wall. Bend the right knee towards your chest. Place a Yoga strap around the ball of the right foot. Hold both ends of the belt with the right hand or with both the hands. Slowly start straightening the right leg up toward the ceiling until you feel comfortable.

Simultaneously keep pressing the sole of the left foot more firmly into the wall and the left thigh on the mat. Feel the stretch in your right calf. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side. Do this 3-5 times with each leg.

VARIATION

After you raise your right leg (step 1), exhale, then lower your leg with the right hand to the right, keeping it straight. Place your right foot on the block if you want. Keep your left arm sideways at your shoulder level. Pull on the belt so that you can feel the stretch in your leg. Press the left foot against the wall and the left thigh on the mat. Hold the pose for 20 – 30 seconds. Repeat the pose on the other side. Do this 3-5 times with each leg.

A FEW CAUTIONS

Before you start a Yoga practice, while suffering from sciatic pain, consult your health care provider and a qualified Yoga instructor; make sure you follow their advice diligently.

When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.

Do not sit for long periods and avoid activities that worsen your pain, especially if you’ve been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.

Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.

The key to prevent sciatica is to prevent any damage to your lower spine. Maintain a good posture while sitting.

Finally, remember to continue with these poses long after the symptoms have disappeared.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

By Paul Jerard, E-RYT 500

Whether you are a Yoga teacher, or student, it is worthwhile to learn the art of Yoga off the mat. In Hatha Yoga classes, many of the daily benefits are believed to happen only within the confines of the class. It is time for students to discover the benefits of Yoga during daily life.

If you are a student, take the time to talk to your Hatha Yoga instructor about stress reduction techniques that you can practice at work and home. You should learn a daily routine of meditation, posture, relaxation, breathing, and more, which can be practiced when you need them most.

You do not need a Yoga mat to sit, stand, or walk, in good posture. The same is true for deep and slow breathing techniques. Most of us can be quite challenged by remembering to sit up straight, and breathe properly, throughout the day. It seems we have to constantly remind ourselves about basic maintenance.

Yet, the rewards of healthy living are many – especially when you factor in stress reduction. Stress can be stimulating, but when we are overwhelmed by it, we can experience pain in the back, head, and chest. This is only the “tip of the iceberg.”  High levels of stress and anxiety can become lethal.

If you teach Yoga classes, you know how many people come to class for stress management, but do you teach them how to compensate for “trying times?”  We know that stress is a killer and a drain on the medical industry.

We also know that Yoga, in all of its forms, can reduce, or neutralize, daily stress. If you research statistics about work-related stress, in any country, there are some alarming signs. In many countries, worker’s compensation claims, due to extreme stress, is on the rise.

The term: “Developed countries” comes to mind. At one time, supposedly developed countries were full of opportunities, with employment in manufacturing and service industries. Times have changed, as many employment opportunities in manufacturing industries were exported for less expensive labor abroad.

Some niche industries remain, but one worker may be expected to perform the work of two or three employees. The end result is overwhelming workplace stress. It is debatable whether some employers care about work conditions. The employer’s objective is to remain in business at all costs. Companies of all sizes, and from every industry, close their doors after a finite number of consecutive losses.

What is the solution? Making any form of Hatha Yoga available for employees, and the management, will help everyone reduce stress. Yoga will collectively clear the mindset of a company, resulting in innovative employees, who work together to make stronger companies and vibrant economies.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Certification. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

On-Site or Online Yoga Teacher Training Courses

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul