Posts Tagged ‘yoga training’

By Dr. Rita Khanna

Emotions are either positive or negative. The positive emotions produce a generally beneficial effect on the nervous and endocrine systems, while the negative one disrupts these. The nervous and endocrine systems are thrown out of gear by negative emotions; this leads to various types of illness, which are sometimes quite serious, depending on the intensity and duration of the emotions in question.

A distinction must be drawn between positive and negative emotions. Positive emotions are confidence, hope, joy, gratitude, devotion, etc. – while negative emotions are rage, jealousy, despondency, fear, distress, envy, hatred, etc. It’s important to remember that the body and mind are intimately linked. The influence of mind over body is considerably greater than that of body over mind. It is the emotional aspect of mental activity which exercises the most powerful influence over the body – particularly the nervous and endocrine systems.

COMPLETE YOGIC RELAXATION

The thyroid and sexual glands are important among the endocrine glands. The sexual glands are easily influenced by the emotions. To control our emotions and dominate over our impulses, there are five highly useful exercises – based on Shavasna, Anulome Viloma Pranayama, Rhythmic Breathing, Interiorisation, and Meditation. They help soothe the mind, produce a beneficial effect on the entire organism, and revivify the nervous system.

1. SHAVASANA (COMPLETE YOGIC REAXATION POSTURE)

Lie supine – with the back, neck, and head in a straight line. Make sure the legs and arms are slightly spread apart, with the palms of the hands partially turned upwards. According to a would-be mother’s constitution, and during the later stages of pregnancy, it is advisable to place a small cushion under the head and one larger cushion each under the legs, making sure the feet are resting on the ground.

Body Parts

• Close the eyes and relax completely… look within and listen to the heart beat…relax the abdominal region… legs… thighs… knees… calves… ankles…feet…

• Relax the arms…shoulders…elbows…hands…fingers….

• Relax the neck….back of the neck…head…face…forehead…eyes….eyelids….nostrils… jaws….cheeks…

Major body Parts

• Relax the thoracic region…abdominal region…the legs…the arms…the back of the neck…i.e., the cervical region and the head.

Whole body

• Relax from head to toe…release each muscle…cell…nervous fiber…allow the weight of the body to lie on the ground… feel the body becoming lighter and lighter…

Attention on the Breath

Relax the mind by directing the attention to the breath…breathe slowly…deeply…regularly… without using any body force…allow the breath to come and go freely… stay with the breath…with each breath, feel that your entire being is filled with calm and well being…

A few points to remember

• While relaxing, one should leave aside the problems of the outside world and everyday life.

• It is important to remain consciously aware of deep relaxation. The relaxation of the body begins in the mind. If the attention wanders, it must be gently brought back, without forcing towards the breath.

• Shavasana is one of the best remedies against anxiety and all forms of nervous or emotional tension.

2. ANULOM-VILOMA (BREATHING THROUGH ALTERNATE NOSTRILS)

Sit in a comfortable position, steadily. Bring the palm of the right hand facing the face. Bend the first two fingers next to the thumb inside. Now put the right thumb on the right nostril – the last two fingers of the same hand should be used to press the left nostril. Remember, for the practice of this Pranayama, always start and finish the breathing from the left nostril.

TECHNIQUE

• Close the right nostril with the thumb, and breathe in through the left nostril – counting four heartbeats.

• Then, open the right nostril, while closing the left nostril, with the ring and little fingers, and breathe out through the right nostril – to the count of eight beats.

• Keeping the fingers in the same position, breathe in through the right nostril – counting four beats

• Now close the right nostril with the thumb, and breathe out through the left nostril to the count of eight beats.

• This completes one round of Anuloma-Viloma Pranayama.

• This exercise is to be performed three times a day – morning, noon, and evening – before meals and can be repeated up to seven times in a session.

• After a few weeks of regular practice, the counts can be increased to 5-10, 7-14, etc.

Anulom-Vilom Pranayama, if practiced regularly, is one of the best exercises for purifying the nervous system and bringing calmness to the mind. It regulates the secretion of hormones, revitalizes the nervous system, oxygenates the body, and ensures the correct functioning of the entire organism. It is particularly recommended for those suffering from anxiety and depression.

3. RHYTHMIC BREATHING WITH AUTO SUGGESTION

• This exercise is performed with the back upright, sitting either in Padmasana, Ardh Padmasana, or cross-legged posture. Keep your hands on the knees, in Gyan Mudra position. Close the eyes.

• Inhale, as in complete Yogic breathing – i.e., abdominal, middle chest, and upper-chest, or clavicular, mentally counting 6 heartbeats.

• Then, slowly exhale through the nostrils again – counting to 6 beats.

• Repeat the exercise several times.

• You can regulate the breathing with the help of words – suggesting positive things.

• With each respiration, say to yourself mentally – that I am a peaceful soul or just think of peace.

• Repeat them to yourself, rhythmically and harmoniously, during inhalation and exhalation, so that in the end, you identify with them.

• While concentrating on it, we attain perfect joy and inner peace.

Rhythmic breathing allows more oxygen into the body – relieves the aging of muscles- and helps to re-establish the equilibrium of the nervous and neuro-vegetal system. It also eliminates anxiety, by acting on the sympathetic nerve and the thalamus (interior region of the brain).

WHAT IS COMPLETE YOGIC BREAHTING?

In complete Yogic breathing, we combine all the three parts – abdominal, middle, and upper parts of the chest. It may be helpful to imagine a glass of water, when the water is poured into a glass; it fills the bottom, then the middle, then the top. When you pour it out, it goes out of the top, then the middle, then the bottom. The complete breath is also the same. The whole process of inhaling and exhaling should be done as one smooth, continuous movement – like a wave – and the time ratio of the breath, while inhaling and exhaling, should be equal. With a little patience and perseverance, the desired results will be achieved.

• In the first stages of learning, it is best to lie flat on the back with the eyes closed, relaxing the face and the body. Begin by observing the natural inhalation and exhalation of your breath, without changing anything. Just allow the body to breathe itself.

• Now begin to inhale deeply, through the nose, and allow the abdomen to rise, continue inhaling until you have expanded your chest, and finally, the upper portion of the lungs.

• While exhaling, reverse the process. Exhale deeply, through the nose, then the upper portion of the lungs, then the rib cage, and finally contract the abdomen.

• Continue for about ten breaths.

• This is the complete Yogic breath.

When we do breathing consciously, a much greater supply of oxygen is thus brought into the blood stream. This means that the vital organs, endocrine glands, nervous centers, and the body tissues are better nourished. We are filled with a feeling of mental and physical peace. The complete breath is not just deep breathing; it is the deepest possible breathing.

4. INTERIORISATION (DIRECTING ONE’S ATTENTION INWARD)

This exercise is performed with the back upright, sitting either in Padmasana, Ardh Padmasana, or cross-legged position – the back of the right hand resting in the palm of the left hand (right up, left down) on the lap. Close the eyes.

• Begin by regulating the breathing to relax the body and mind…

• Let go…

• Withdraw your mind from the outside world and take it inside…

• Allow the attention to remain centered on the depths of one’s inner being…

• Surrender to the moment and watch yourself as a silent witness…

• If thoughts come into mind, observe them…be a detached and passive observer…

• Feel that the thoughts are calming down…

• Move away from the thoughts…

• Only a light of consciousness is left within…

• Whatever is happening let it happen…

• Let go completely…

• Keep looking inside with awareness…

• Everything has become silent…

• To come back, take a few deeper breaths and gently open your eyes…

5. MEDITATION

• Begin breathing rhythmically for some time…

• Let go of any thoughts or distractions…

• Let the mind focus on feeling the breath move in… and out… of your body…

• It will help concentrate the mind and provide effective preparation for Meditation.

• Once a regular breathing pattern has been established, direct the attention towards the spiritual heart, located slightly to the right of the physical one…

• Feel the center of your chest warm – radiant, full of energy…

• See this energy as an emerald green light, radiating out from the center of your heart into the rest of your body…

• Feel it is the Soul of our Soul… the Essence of our being… the Source of our life…

• Stay with this visualization as long as you want.

• To come back, take a few deeper breaths and gently open your eyes…

While meditating on the self, we are detached from material constraints; we go beyond the limitation of the body, and we transcend our awareness of the ego. This brings us great mental tranquility and unfailing inner force. Then, you no longer feel depressed and negative.

Om Shanti

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Samantha Grayson, CYT

Many Yoga certification courses outside of India omit the Eight Limbs of Yoga in their training. Some of these graduates may not learn anything about meditation, yama, niyama, pranayama or Patanjali. You may learn 20 to 30 asanas and become a Yoga teacher.

After spending a lot of money with one yoga teacher training facility, I learned just 28 postures and nothing else. To skip by pranayama and meditation is not Yoga. It is a stretch exercise class only.

About Pranayama: When we are born we breathe deeply naturally, but as we grow into adults our breathing becomes shallow and we cannot purify our body through breath. Breathing is one of the ways the body receives prana and cleans the body. Small shallow breaths don’t allow the body to receive and store prana or remove toxins from the body.

The four stages of breathing are Inhalation or puraka, Pause in breathing called kumbhaka, exhalation or rechaka and again a pause in breathing with empty lungs, bahya kumbhaka. All stages should be continuous and evenly controlled. Special attention should be made during rechaka to be sure all the air is expelled form the body during exhalation.

If old air is left in the body the ability to take in new air during puraka is severely hampered. Pranayama is a method for using these four stages in controlling your breathing to a rhythm, instead of working on autopilot. Control is the key to learning to make manual breathing slow, comfortable and receive the maximum benefit. In time, with practice breathing with four parts can calm the nervous system free a person from anxiety, fear and negative emotions. This tranquility can be carried in yoga poses and also into daily life.

According to Dr. Behanan: The chief purpose of yogic breathing is – to increase the consumption of oxygen with the minimum of physical exertion, under conditions probably favorable for the storage of oxygen. James Hewitt, the author of “The Complete Yoga Book,” found this explanation so important that he used italics to emphasize his point. Breathing in Yoga varies from other forms of exercise in that it increases consumption of oxygen and therefore creates energy without large amounts of physical exercise or use of that energy.

Pranayama can also be practiced for healing. Much like a battery that has been depleted, the body running on little, or no, energy cannot renew cells, or fight disease. A body that is a fully charged can renew itself better and disease doesn’t have a chance to take root. Also a fully charged body in an experienced yogi can transfer some of their prana to another in need. This allows the Yoga practitioner to recover more quickly and heal faster.

Samantha Grayson is a certified Yoga teacher.

By Sanjeev Patel

According to many experienced Yoga teachers, meditation is the ultimate end of a Yoga class. That may be, but how does a Yoga teacher show beginner students how to calm their minds? The answer is: Teach your students to relax before breath observance or awareness meditation session. Here is how I learned to practice this form of relaxation, while training at Aura Wellness Center.

Stage by state relaxation is a sequence which begins by lying on your back in Shivasana, or Corpse pose. The breath is observed for a few minutes, with no aim of controlling it. This is followed by two deep inhalations and exhalations, letting the abdomen swell out on the inhalations and drawing it in towards the backbone on the exhalations. After two breaths, let the abdominal wall relax completely. Now observe the breathing until it becomes quiet and smooth, then let your attention move over the body in the following sequence, looking for tension in each part and releasing any tension so the muscles rest with all their weight.

Careful attention should be noted as to the feeling of tension, and the feeling of relaxation. The sequence is: left foot, left calf, left thigh, front and rear; right foot, right calf, right thigh, front and rear; pelvis; abdomen; lower back; chest; upper back; left hand; left forearm; left upper arm, front and rear; left shoulder; right hand; right forearm, right upper arm, front and rear, right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp. Remember to relax fingers and toes so they feel limp, when relaxing the hands and feet. After going over the entire body, return to observing the breath for several minutes.

Now begin the sequence again, from feet to head, and continue for fifteen to thirty minutes. The entire body should be relaxed, and free of tension, and the mind should be peaceful.

This is what I learned while studying with Paulji. I also learned many more forms of relaxation and even more forms of meditation, while training at Aura. The modern mindset has become much like Attention Deficit Hyperactivity Disorder (ADHD or AD/HD), which is a common neurobehavioral developmental disorder of the 21st century.

Knowing this, every Yoga teacher training course should break down the meditation process for teaching beginners with mind calming building blocks. This enables teachers to take the average person from relaxation and transcend into higher forms of meditation as each stage of training the mind is mastered. It’s one thing for interns to understand how to clam their minds. It’s quite another matter to take people off the street and enable them to train their minds.

© Copyright 2010 – Sanjeev Patel / Aura Publications

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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

There comes a day when each of us “takes up the torch” from the preceding generation. For some of us, this event may happen in our family life, at work, with the passing of one’s Guru, or after a Yoga teacher training course has concluded. We learn valuable lessons from the generation ahead of us. Then, we initially tend to copy the ways of our teachers, before we become creative Yoga teachers.

Build a Yogic Foundation

It is good to have a solid foundation of knowledge before we become innovators. On the other hand, some restless souls cannot wait to “reinvent the wheel.” Creativity is a wonderful thing, but who wants to spend years creating something that was created hundreds of years ago? For this reason, each Yoga teacher should spend time researching the classic texts.

Let the Gurus of the past be your guides, through their writings and your independent research. Let the written works, and videos of today’s most innovative Yoga teachers, be your path toward becoming the best you can be. There is no need to travel the teaching path alone or to recreate what has already been created.

Remember the saying: “If it isn’t broken, don’t fix it.” Why should any of us spend time creating a solution to something that has been solved years ago? This is why education, research, and building a foundation of Yogic knowledge, is so important for all Yoga instructors. Yet, there are many written works by Yoga teachers from the past and present. In fact, the book shelves contain more literature than a lifetime of reading could consume.

Social Networks for Yoga Teachers

At this time, there is no need to teach Yoga without peer support, unless you choose to. There was a time when teachers visited their Guru, and it was a great journey. It may have required a pilgrimage, mountain climbing skills, or traveling by ship half way around the world. At his point in time, we have teacher networks, air travel, and Internet Yoga teacher communities.

If you live on a secluded island, but have Internet access, you can trade ideas with Yoga instructors from any part of the world. When answers cannot be found within, it is time to look outside for fresh ideas. At the same time, it should be noted that not every new idea may be applicable to your classes or students. Each Yoga school is unique, and the same can be said for the students within a given school.

It is always best to test new methods and see which methods are a good fit for the greater body of students. When absorbing and testing new methods in your Yoga classes, it never hurts to network with related fields. Chiropractors, physicians, nurses, holistic healers, physical therapists, and personal trainers have practical knowledge in regard to safety and methods from within their professions.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

To become a Yoga teacher is rewarding, but it is contains daily challenges. Below are three different challenges that Yoga teacher interns should put to rest. Even if these challenges do not apply to us personally, it is good to be aware of them for our personal health and that of others.

The Perfection Trap

None of us is perfect. The longer we live, the more imperfections we find within ourselves. A mild case of being a perfectionist can strain or destroy relationships. An excessive case can become a form of excessive compulsive disorder. This can cause behavior that makes one feel compelled to constantly check for potential mistakes that might reveal his or her personal imperfections.

One of the basics in our foundational Yoga training is to let go of judgment. Yet, how many of us can let it go? If we are programmed to be perfect for 30 years, can we stop today? Letting go of the excessive demand for perfection is a gradual process, which may require professional counseling.

There is nothing wrong with wanting life to be perfect; however, you can tell when it is getting out of hand, when the relationships around you are suffering because of it. In this case, it may require counseling for a family or a couple.

On the other hand, a person, who lives in complete disorganization, is apt to create frustration with people who have organized lives. There is a delicate balance between the desire to improve and the demand for perfection.

Fear of Relationships

Each of us has life experiences which occur, due to vulnerability that is part of the relationship-forming process. When we extend ourselves toward another human being, we open ourselves up to the rewards and consequences of negative or positive emotions.

This can happen in any type of relationship. In the teacher/student relationship, the teacher’s feelings should be more reserved. There should be a “mental” line drawn between a professional relationship and any extension of emotional attachment.

Helping Everyone but You

This is like the carpenter, who repairs everyone’s home, but never has the time to fix his or her own house. This desire to help everyone first happens to professionals and trades people of all kinds. With that said – the most common reason people teach Yoga to others is to share the gift of being able to help others help themselves.

Yoga is a method of self-healing that requires each of us to invest time in our personal practice – regardless of how many years we have been practicing.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

How to Unsubscribe from Your Yoga Teacher Newsletter:

If you are a faithful reader, the following does not pertain to you. Your participation, support, and feedback is, and always has been, appreciated.

On the other hand, if you are not interested in the Yoga training information you receive by Email, you will be missed, but I understand if your interests have changed. At one time, we sent our Yoga teacher training newsletters out by postal mail.

Later, in the late 90’s, we started to manually send a text-based Email over the Internet. Your loyalty is appreciated, and this community of Yoga teachers and serious practitioners has grown.

Since 2005, Aura Wellness Center has overhauled the old text-based Email system. That same year, every reader went through a manual double submission process. We made sure we complied with all of the US Government Regulations for Email.

Among our many readers are enthusiastic Yoga practitioners, teachers, Swamis, and Gurus – from every part of the world. Over the years, we have made gradual improvements to our newsletters. We are thankful that so many of you are supportive of the latest newsletter format changes over this past summer.

Many newsletters make it difficult to unsubscribe. Our newsletter makes it very easy to unsubscribe. In each issue, we include three locations at the top, middle, and bottom, to unsubscribe or change your preferences. Yet, a few readers would rather report us as Spam. This makes it difficult to communicate with interns and teachers by Email.

AOL, Hotmail, and Yahoo Users

If you want to receive our newsletter, please make sure info@yoga-teacher-training.org  is on your friends list. If our newsletter is trapped in your Spam filter, and it is not retrieved, our newsletter is reported as Spam, and your address is removed from our mailing list.

Exams are Backlogged

Unfortunately, we are backlogged three weeks and have been all year. We are backlogged because we actually review each exam; not everyone passes the first time through. We receive 5 to 9 exams on an average day, and we answer over 200 legitimate Emails per day (not including spam). Please include all of your contact information when you submit your exams.

1. If I give “cueing and modifications” for those with high blood pressure, lower back problems, limited range of motion and pregnancy.” Do I need to give modifications for all of the postures in my lesson plan?

A: A “blanket warning” at the beginning of class will suffice. This is one of those things where no teacher wants to injure a student. Some students do show up to class pregnant or with high blood pressure, and don’t tell their instructors. If all of your students are in great health, any modifications shown are more for “extra credit.”

2. Should I have the camera pointed at me as I face my students? Of course I, demonstrate Yoga techniques on my mat, but I also walk around, observe, and make physical assists. I am just worried that I will not be able to get all of my students and myself in the video at all times.

A: The best spot for the camera is a rear corner of the room that catches you facing your students. In this way, we see you and the students in that view most of the time. I realize that you will make assists and walk around the room. Some cameras have a wider view than others and I’m never going to take points off for videography or equipment.

3. When I complete the Aura Yoga certification course, and am ready to take the test, what are the requirements to pass the practical test?

A: The Practical Exam is a video of you teaching Yoga to one student, or more, for at least 60 minutes. It should demonstrate you teaching asanas, pranayama, modifications, assisting a partner on alignment, and meditation or a relaxation sequence.

In our Yoga teacher training course you will learn to create lesson plans. You will learn many techniques and how to organize them into your own lesson plan. There are no specific techniques required. All we ask is that you choose what you do well.

4. If for some reason someone did not pass this practical exam, what would happen to their training?  Would they be able to try again, with the same course, as long as it is within the year time limit?

A: It is always best to think positive about exams. However, if for some reason you did not pass this test, you could re-test for no charge, and there is no limit to the number of times, within your one year period. If you go beyond one year, you can always apply for an extension.

© Copyright 2009 – Paul Jerard / Aura Publications

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How to Become a Yoga Teacher

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

Where do you begin to outline safety standards for your Yoga classes? Many studios have a system of checks and balances to make sure every student benefits from classes. At the same time, students have a variety of expectations when attending Yoga sessions. Some students want to reduce stress, while others want to be pushed. Below are a handful of guidelines to help Yoga teachers develop their own policies for safety.

1. Know your Student: Each student has different desires. One student may look to join a group of like-minded people. His or her goals should be discussed before class. Your student application should be designed to help understand a student’s state of health and frame of mind. This helps you, and your prospective student, discover if your school or classes are a good fit.

One student was looking for a class that would be as demanding as the Bikram class she saw in a June 2005 episode of 60 minutes. In that episode, she was most impressed by the fact that Bikram Choudhury jumped on the chest of a student who was performing Camel Pose (Ustrasana).

Needless to say, if you do not jump on your students, while they perform Yogic techniques, a rare few of them might be disappointed. It is interesting that some students want to be jumped on, kicked, or insulted in your classes. In that case, counseling might be better than Yoga, but each of us has different needs. This is the reason why new students should come to their first class early.  This “introduction” is a good time for you and your prospective student to exchange ideas about expectations.

2. Have Safety Guidelines in Place: Prepare a list of policies for common courtesy, safety, and precaution. If you assume that everyone will use their “common sense,” you may be surprised. Most people seem to do well on their own without rules. However, a few set the precedents for rules, concerning safety and conduct.

3. Training and Continuing Education: When you decided to become a Yoga teacher, you may have realized: We are all students for life. Learning and discovering make life interesting. Intensives, specialized Yoga teacher training, workshops, and online learning will help you become the best you can be.

4. Learn more about Modifying, Adjusting, and Assisting: Some teachers have issues with touching their students. If so, work on developing exceptional observation and cueing skills. Some teachers have great cueing skills, but some students do not listen very well. This is why observation is so valuable. It is important to mentally connect with every student in your class.

Adjusting and assisting require a moderate touch. When performing a physical assist, you can feel the resistance within the muscles, connective tissue, and joints. For the sake of your students, gentle adjustments are safer. Make sure you ask permission for an assist, and maintain communication throughout the adjustment.

© Copyright 2009 – Paul Jerard / Aura Publications

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

Yoga Teacher Certification

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