Posts Tagged ‘about yoga’

Stress: Yes, We can Defeat it with Yoga

Sunday, October 23rd, 2011

yoga teacher trainingBy Andry Sophocleous

In connection with the essay we have to write as a requirement for our Yoga certification, I have decided to write about Yoga and its relation to a specific health condition which is present in many of us, if not all: Stress. I will begin this essay by sharing my personal experience on how I began the practice of Yoga and then discuss issues and mention poses relevant to Yoga and stress relief.

Nowadays stress is a way of life. We lead very busy, fast, and demanding, both professionally and personally, lifestyles. It is a truism that stress is a phenomenon of the 21st century and like many of us, I am also a much stressed person. Work is very demanding and when I am at home I have a two-year old son constantly seeking my attention. My routine is very stressful and, very often, tiring since things need to be completed whilst time is never enough. Working at nights can lessen my morning workload, but that can contribute even more to my stress due to insufficient sleep.

I am happy to say however, that I have managed to put things into perspective and see things more optimistically (‘not to drown in a glass of water’, as we also say in Greek) by regularly practising Yoga. I began practising Yoga in 2003 after a serious knee injury from regular long-runs and Marathon running. Systematic yoga practice began in 2005, after I came across Vinyasa flow, a more dynamic style that reminded me of my running. Since then, I became addicted to it and have been practising it systematically for 4-6 times per week. Miraculously, Yoga has healed my knee problems. My worn out cartilage around the knees has gradually been repaired and my knees have become stronger after incorporating poses such as the Warrior poses (I, II, III) and Virasana (Hero pose) (see Austin 2004 on yoga and health related issues). Similarly, through yoga practice I have managed to control my chronic stress, developed the knowledge to stop from being overwhelmed by stress, and cultivated the skill of relaxing my mind and body through meditation, relaxation and breathing techniques.

One might ask what the connection between Yoga and stress relief is. Yoga is undoubtedly more than mere stretching. By the same token, it is more than just physical exercise. Indeed, we do practise yoga postures to maintain a healthy and flexible physique; however, yoga practice is based on the interplay between physical exercise, mind, spirit and breath (body, mind and soul). Afterall, this is what the word Yoga means in Sanskrit, the unity between these four. This four-fold characterisation of what Yoga is combats very well stress and its negative impact on our quality of life as well as contributes to feelings of wellbeing. By practising postures such as the following, we can lessen muscle tension and stress in various body parts. For example, poses such as:

1. cross-legged lower back stretch

2. uttanasana (standing forward bend)

3. downward facing dog

4. upward arm stretches

5. Paschimottanasana and its variations (intense forward stretch)

6. janu sirsasana

7. upavista konasana (intense wide forward bend)

8. knees to chest

9. supported chest opener

10. shoulder rotation

11. shoulder stand

12. back bends

can relieve stress in the lower and upper back, spine, neck and shoulders; the four areas of the body that tend to carry the most stress. Similarly, poses such as:

13. legs up the wall, staff pose

14. legs up the wall, wide angle pose

15. baddha konasana (bound angle pose)

16. king pigeon pose (and its variations)

can release stress accumulated in the legs and feet.

Moreover, poses such as:

17. head stand (and its variations)

18. scorpion pose

19. natarajasana (lord of the dance pose)

20. savasana (corpse pose)

can relieve stress in all major body parts where it can be accumulated, namely, the head, legs, and back (for these poses see Austin 2004; Jerard 2011a; Vishnu-devananda 1988; Hewitt 1977; Ellswoth 2010).

Hence, we can combat stress by practising numerous asanas which have as a purpose to stretch body parts where stress resides. As regards the issue of relieving stress mentally and emotionally, this can be achieved through breathing meditation, breathing exercises (pranayama) and progressive relaxation. Each one of these and their benefits are briefly described below.

BREATHING MEDITATION

There are many benefits one can enjoy by meditating. Some of these include: lowers the practitioner’s heart rate and quietens his/her mind; thus allowing him/her to let go of stressful ideas and thoughts. Additionally, blood pressure is also decreased, the practitioner feels calm and with regular practice the tension leaves the body, allowing the immune system to strengthen and one to feel physically stronger (see Jerard 2011f for more on the benefits of meditation).

Breathing meditation has as an aim to calm the mind and develop inner peace. It is one of the various meditation techniques (see Jerard 2011d on four different meditations). As a practice, breathing meditation can be practised alone, it can be practised prior to deep relaxation (savasana) or as part of a yoga class. According to Meditation Analysis (2011), breathing meditation helps us to relax our mind and body. Despite its simple practice, it is believed to work at the physical, mental, emotional and spiritual levels. Its physical benefits in relation to stress relief include: the lowering of the level of stress hormone, reduction of heart rate and lowering of blood pressure, increase of oxygen flow to the lungs and reduction of headaches. As regards the emotional benefits one can enjoy by practising breathing meditation, these include: reduction of feeling depressed, anxious and angry, improvement of creativity, wisdom, intuition, memory, learning ability and problem-solving skills (Jerald 2011e, Meditation Analysis 2011); lack of which might contribute to one’s stress levels regarding personal or professional matters.

Breathing meditation can be practised by sitting comfortably in a quiet place without distractions, closing the eyes and keeping the spine straight, deltoids and shoulders rolled back, keeping the chin parallel to the floor and beginning the practice by taking long and slow deep breaths until the lungs are filled with air. The breath should be held for a second or two, and then slow exhale will follow. The practitioner can stay focused by either concentrating on his/her breath and the movements of his/her abdomen during inhalation and exhalation; or s/he can focus on the sensation of the breath as it enters and leaves the nostrils (Kadampa Buddhism 2007). After a few minutes and the mind willingly allowing thoughts to drift away, the practitioner will begin to focus on his/her breathing and experience feelings of wellbeing, inner peace, contentment and relaxation; all important qualities that contribute to a stress free mind (Martins 2011). This practice should be performed for about 10-15 minutes. Appropriate music can softly play in the background as long as the practitioner will remain focused on his/her breath.

BREATHING EXERCISES (PRANAYAMA)

As Iyengar once said ‘Pranayama is to Yoga, what the heart is to the human body.’ The term ‘pranayama’ consists of two words, ‘prana’ which means vital energy that is found in all living things including the air and the sun in the universe; and ‘ayama’ which means to control or to give rhythm to something. Pranayama (also known as yogic breathing) is then, the regulation of breathing. According to Vishnu-devananda (1988), greater attention should be given to the exhalation process rather than to inhalation. Therefore, the ratio between inhalation and exhalation should be 1:2. Exhalation should be longer to ensure that old air remaining in the lungs will be squeezed out so that more fresh air with a higher concentration of oxygen will enter on the next inhale. Gradually the practitioner should practice holding the breath after inhalation (retention) and retain the basic ratio of 1:4:2, (inhalation: retention: exhalation). According to ancient Indian philosophy, retention (Kumbhaka) is vital as it encourages the increase of prana in the body and it also regulates its flow throughout the body (see Yoga Vidya Gurukul 2010). There are different types of pranayama: Samanu (mental process of clearing the Nadis), Anuloma Viloma Pranayama (alternate breathing exercise), Kapalabhathi (Abdominal Breathing) (see Vishnu-devananda 1988). In addition, more advanced breathing exercises such as ujjayi, surya bheda and bhastika (Vishnu-devananda 1988: 248-251) can be practised; all of which contribute to the decrease of stress. Since breathing and our mind are directly related, conscious slow or fast-paced rhythmic breathing allows one to quieten the mind, focus, and eliminate negative feelings such as anger, stress, and depression. Other benefits of pranayama include good circulation of blood in the entire body, feeling of inner peace, better sleep, better memory and creativity, more vitality; all of which contribute to less stress levels.

PROGRESSIVE RELAXATION

In this day and age, a hectic stressful routine is a way of life for many of us. Sitting in front of the television at the end of day or sleeping for longer hours over the weekend is not a way to reduce stress on the mind and body. The body can fight stress via practising relaxation techniques such as yoga, meditation, visualization and deep and rhythmic breathing (pranayama), or even rhythmic exercise such as running, walking or cycling as these can boost energy and mood (see Jerard 2011b; Robinson 2011). Jerard (2011c) rightly claims that progressive relaxation is ‘one of the most effective and accessible ways to combat tension in the body’. This technique requires the practitioner to tighten one muscle group at the time, normally starting from each foot and moving upwards to the face, squeezing as tight as s/he can each muscle group and holding for a count of 10 before relaxing it (Robinson 2011). This technique is based on the assumption that stress has a physical effect on the body and physiologically, the tension and relaxation of a muscle will release tension; bring about emotional relaxation and free blocked energy (Jerard 2011c). According to Robinson (2011), the most popular sequence of progressive muscle relaxation goes as follows: right foot- left foot – right calf – left calf – right thigh – left thigh – hips and buttocks – stomach – chest – back – right arm and hand – left arm and hand – neck and shoulders – face. As in most physical exercises, the practitioner should first consult his/her doctor before practising progressive muscle relaxation if s/he has a history of muscle spasms, back problems or any serious injury that might be worsened by tensing muscles. If the instructor thinks that progressive relaxation is not appropriate for a specific group of students, s/he should employ other techniques to relieve stress. These might be the stage-by-stage relaxation, the body scanning technique or a visualisation method for relaxation (Jerard 2011g).

References

Austin, M. (2004). Cool Yoga Tricks. New York: The Random House Publishing Group.

Ellswoth, A. (2010). Anatomy of Yoga. New York: Firefly Books.

Hewitt, J. (1977). The Complete Yoga Book. New York: Schocken Books.

Jerard, P. (2011a). Yoga Techniques for a Healthy Spine. Article downloaded from http://www.yoga-teacher-training.org/2011/09/04/yoga-techniques-for-a-healthy-spine/ on 8 September 2011.

Jerard, P. (2011b). Yoga Relaxation Techniques for Extreme Stress. Article downloaded from http://www.yoga-teacher-training.org/2011/08/20/yoga-relaxation-techniques-for-extreme-stress/ on 28 August 2011.

Jerard, P. (2011c). Yoga and Progressive Relaxation Techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/29/yoga-and-progressive-relaxation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=6de7efc800-Week_1_Yoga_Teacher_Training_Newsletter_08_02_11&utm_medium=email on 5 September 2011.

Jerard, P. (2011d). Five minute meditation techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/22/five-minute-meditation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=31047433de-Week_4_Yoga_Teacher_Training_Newsletter_07_26_11&utm_medium=email on 29 July 2011.

Jerard, P. (2011e). Inner Focus – The Difference Between Meditation and Concentration. Article downloaded from http://www.yoga-teacher-training.org/2011/06/24/inner-focus-the-difference-between-meditation-and-concentration/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=f0554086c4-Week_4_Yoga_Teacher_Training_Newsletter_06_27_11&utm_medium=email on 1 July 2011.

Jerard, P. (2011f). Instant Yoga Meditation Benefits for Beginners. Article downloaded from http://www.aurawellnesscenter.com/2011/07/30/instant-yoga-meditation-benefits-for-beginners/ on 30 July 2011.

Jerard, P. (2011g). Aura Wellness Center’s Meditation and Relaxation for Beginners (DVD).

Kadampa Buddhism (2007). How to meditate – Breathing meditations. Article downladed from http://www.how-to-meditate.org/breathing-meditations.htm/ on 7 September 2011.

Martins, F. (2011). Benefits of Yoga – How does Yoga help your body and mind? Article downloaded from http://www.aurawellnesscenter.com/category/yoga-for-stress/ on 9 September 2011.

Meditation Analysis (2011). Breathing Meditation. Article downloaded from http://www.meditationanalysis.com/breathing-meditation.html on 07 September 2011.

Robinson, L. (2011). Relaxation Techniques for Stress Relief: Finding the Relaxation Exercises That Work for You. Article downloaded from http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#authors on 14 September 2011.

Vishnu-devananda, S. (1988). The Complete Illustrated Book of Yoga. New York: Three Rivers Press.

Yoga Vidya Gurukul (2010). Pranayama – A Science of Breathing (I). Article accessed from http://www.yogapoint.com/pranayama/pranayama_science_1.htm on 12 September 2011.

Andry Sophocleous is a certified Yoga teacher.  She teaches Yoga classes in Nicosia, Cyprus.

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What About Yoga and What Is Yoga About?

Saturday, June 4th, 2011

yoga teacher trainingBy Sangeetha Saran

If you ask people what they think Yoga is about, most will say it’s a bunch of complicated stretches and chanting; the truth is both simple and elegant. In a nutshell, the concept of Yoga is unity; the word Yoga means to yoke or join together. The deeper practice of Yoga gives one the tools to the control and master the mind and body.

Yoga is one of the most complicated systems in existence because it was developed to reduce suffering in the human body, spirit, and mind. Unlike other improvement and enrichment practices, Yoga views humanity in a holistic light in which nothing is separate from the whole.

Attempting to heal and fix parts of the human being with no regard to the totality of the system leads to poor long term results and a general lack of balance. Yoga aims to unite the supposedly fragmented pieces of the body and mind and leave both in a condition as they should be.

On an emotional and mental level, Yoga helps with silencing the attention demanding ego, allowing individuals to awaken to a state of luminous joy. It is sad, but the ego demands so much attention that is can become our greatest distraction by creating so much mind chatter.

Modern humans live in a consistent state of distraction. Observe humanity in crowds and you will likely find this to be true. We are in a state of constant motion, either dwelling on past events or looking forward to events that have not happened yet.

We spend a lot of time fearing events that may or may not happen in the future. Underneath all of this noise is the thing that’s most important: life itself. We miss out on the joy of simply being at peace because our minds are going a million miles an hour. Without being in touch with life as it truly is we lose mental, emotional, spiritual, and physical balance, which creates states of suffering.

What is Yoga About?

Yoga is a simple solution to create a better quality life.  The breathing, meditation, and postures of Yoga practice effectively silence the noise of mind chatter, allowing us to feel alive. Yoga makes the body a tool for radical mental and spiritual change. Yoga works with the human machine and never against it. While the mind is calmed and empowered, the body receives superb physical conditioning. Nothing strengthens and provides flexibility quite like the dedicated practice of Yoga postures.

This connection with the body and the present moment leads to greater awareness of underlying emotions and heads many diseases and illnesses off at the pass. The practice of Yoga aims to promote the health of one who practices it in every way. Physical health is improved, mental health is increased, and spiritual health is heightened.

© Copyright 2011 – Aura Wellness Center – Publications Division

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WE ALREADY KNOW OUR ANSWERS

Monday, March 14th, 2011

yoga teacher trainingBy Dr. Rita Khanna

As students, teachers, and practitioners, of Yoga, we will need to answer questions about Yoga. This may be preparing notes and sitting examinations, writing articles, designing research, an academic dissertation, preparing lectures, enquiries about Yoga by students or people in general, and interviews by journalists of print, television, or radio, etc. We may have an extensive knowledge of the many details of the answers in our memories, but how can we ‘dig’ them up and present them in a sensible sequence? We already know them. We only need to develop the ability to recognize the most appropriate one to use, and apply it to the question at hand.

KOSHAS

These are a fundamental part of Yoga. They define the great extent of Yoga, as compared with many other systems of human development. Often, the first question asked in interviews is: What is Yoga? We can use the Koshas to answer this. For instance, the definition of Yoga: Yoga is an ancient system of philosophy, lifestyle, and techniques that evolves the whole person, the physical, the vitality, the mind and emotions, the psychic and wisdom qualities, and the realization of the spiritual reality of each of us. Here, we have obviously used the Koshas for the definition. Another common question is: Are there any advantages Yoga has over psychology and psychiatry? We can start by saying that there are many similarities between the two, but Yoga goes further than psychology. We can use our mind in all sorts of ways..As we practice them, we start to recognize the form of the question, so that by the time the person has finished their question, we have the best answer ready.

CHAKRAS

become a yoga teacherA question may be: How does Yoga help to develop the personality? We can start to answer thus: According to the Yogis, the basic aspects of the personality are security (Mooladhara), joy, sexuality (Swadhisthana), action, power, self-esteem (Manipura), love (Anahata), communication (Vishuddhi), intellect, intuition, wisdom (Ajna), and Yoga, helps to evolve these, by clearing the mental blockages that are stopping us from realizing the highest levels of these within us. If the person persists with, How . . . ? We can continue by describing how the practices of Yoga work in this way. We can also use the physical aspects of the Chakras, such as the musculo-skeletal system, the internal organs, the nerve plexuses, the endocrine glands, and the immune system. These give us information as to how certain practices will affect the physical areas, as well as the pranic, mental, emotional, etc.

GUNAS

This is a good perspective to use. If we are talking about the evolution of the personality, we are really dealing with the movement upwards, from the Tamasic complex of ways of thinking, feeling, and behaving – the animalistic attitudes and inclinations – through the Rajasic tendencies, to the Sattwic; and then, transcending them all. So, we can really answer any question about human development, by keeping the qualities of the Gunas in mind. We don’t have to mention them by name; most people won’t understand what we are talking about, unless we are actually teaching about the Gunas itself.

IDA/PINGALA

We can use Ida/Pingala in many answers. Swara Yoga is fascinating because the basic concept is so simple – the balancing of the basic dimensions of the nature. Then, there are relationships between the flow of the breath through the nostrils, and the way it controls the dominance of the cerebral hemispheres – the flow of the breath through a nostril, activating the hemisphere on the opposite side. By simply controlling the flow of the nostrils, by various easy means, we can move from the cautious-negative thought patterns, of the right hemisphere, to the outgoing-positive patterns of the left hemisphere, or balance both.

Remember that most of even the simplest Yoga practices balance ida and pingala, as well as doing other things. For instance, simple flexibility exercises, Surya namaskara, and so many of the other Asanas, with their counter-postures, create perfect balance. The same applies to Neti, Pranayamas, Yoga- nidra, Mantra, and other practices. A fundamental aim of Yoga is balance. This is one of the reasons why it is superior, in the long run, to conventional therapies that try to rectify an imbalance directly, and end up with side effects and complications.

PRACTICES

yoga certificationWhen we have questions about the Yoga practices – such as: What sort of practices would you recommend for . . . ? – We usually start thinking about the performed practices, and we start talking about Asanas, Meditation, practices, etc – we forget the other extremely valuable parts of Yoga that design our ideal way of living. Of course, most of the things we will be dealing with are the performed practices, and we usually mention those first because they are the things people expect to hear. Then, we may say, “Of course, Yoga has a definite style about it; how we live our life is very important . . . Then, this leads us into the lifestyle practices.

We can consider Lifestyle practices, and Performed practices, under the following headings:

Lifestyle practices

• General lifestyle – simplicity, Sattwic intake, Sadhana, Seva

• Ethics – Yamas, Nyamas

• Karma Yoga – Bhakti Yoga, Jnana Yoga.

Performed practices

• Asana, Pranayamas, Mudras, and Bandhas

• Hatha – Shatkarmas, Meditation

• Mantra – Harmonious combinations of vibrations

• Others

When we are explaining these things, it is best to keep the language simple, unless we are talking to another Yogi. Instead of ‘Prana,’ say ‘vitality’; instead of ‘Samskaras,’ say ‘troublesome old memories’, etc. Remember that if you are interviewed on radio or TV, there are tens of thousands of people listening, who know almost nothing about Yoga and really need its help. So, the more they understand about the benefits Yoga has for them, the better it is. Keep it simple.

STIMULUS / RESPONSE MECHANISIM

This stimulus-response tells us that a sensory stimulus (such as seeing a tiger coming, or hearing the voice of a loved one) is given meaning for me (I-ness), by the brain forming a perception. Then, the perception is passed through the memory to check if I have experienced it before; and if so, is it good or bad? The instinctual mind (in an untrained animal), then acts on that information to decide what to do about it (e.g. attack, approach, or run); but in the human, the intellectual mind may be used to make a better quality decision.

Lord Krishna talks about this stimulus-response mechanism in the Bhagavad Gita. He says that it is also a variation of the relationship between the Jnanendriyas (ears, skin, eyes, tongue, and nose), the Antahkarana (highest, i.e. most abstract part of the mind), and the Karmendriyas (speech, hands, legs, genitals, anus). In fact, the whole mechanism can be seen as a comprehensive one. For instance, if we are trying to remember the characteristics of a mental illness, such as anxiety disorder, we will see that most of these stages are affected by the disorders, and that helps us to remember the symptoms and signs of those conditions.

Another example is, for instance, the question: “How does the ‘evolution’ of our personality affect our life?” We can explain how our perceptions of other people, and our world, become more positive, how our thoughts and attitudes become more positive, with better use of our intellectual abilities, positive emotions, enthusiastic motivation, and harmonious behavior and social relationships. By using the stages of the stimulus/response mechanism, as ways of ‘jogging’ our memory about what we know of those characteristics, we ensure that we think of, as many as possible, when we are answering.

ANATOMY / PHYSIOLOGY CLASSIFICATION

We can use this to answer many questions about the benefits of Yoga, in the prevention and management of physical disorders. We already know so many of these, that we can give a good answer; but this is a way to get as many as possible, out of our memories, in a logical order.

Human anatomy can be neatly classified as:

(1) Cellular physiology

(2) Support systems – skeletal, muscular

(3) Maintenance systems – respiratory, cardiovascular, digestive, urinary, reproductive, skin

(4) Control systems – nervous, endocrine

(5) Defense systems – immune, blood coagulation.

If we also combine, with details of the Yoga practices, we have a very comprehensive answer to any question on Yoga therapy or prevention.

CONCLUSION

The above examples are applied to answering questions, and forming articles and lectures, about Yoga. However, the same principles can be applied to any field of study. It only requires a person to identify the main classifications that apply to their area.

AUM SHANTI

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.

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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).

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How to Learn More about Yoga for Less

Tuesday, February 2nd, 2010

By Paul Jerard, E-RYT 500

When you think about attending a Yoga teacher intensive, what thoughts come to your mind? Do you think about the rewards of learning more about Yoga, and spending time with people who share your passion for a holistic lifestyle? What holds you back from attending a Yoga conference that will benefit you? Nine times out of ten, Yoga teachers and serious practitioners are concerned with cost, obligations, or both, when considering attending an intensive or a conference.

It has been said that knowledge is power. With the power of the online Yoga teacher community, you can learn more about Yoga for free, or very close to it. Imagine an online community that is ready to share Yoga information with you 24 hours per day and is open seven days a week. This information sharing helps you, and the Yoga community, make the world a better place.

A Yoga teacher community is not just for instructors. These are social networks where anyone is encouraged to ask questions, research, or share ideas. You may share your own ideas or ask questions through Yoga forums, Blogs, or Email. An ideal community will have a newsletter - where you can set your subscription rate to receive one, two, three, four, or five newsletters per month.

This allows you to expand your knowledge when you have time. The power of collective thoughts, and being part of a community, will give you insight into new approaches. At the same time, A Yoga instructor community should have online videos with lectures, instructions, and demonstrations. This allows you to “think outside the box,” rather than repeat the same techniques and wonder if you completely understand them.

No matter where you live, or how far you live from the nearest town, you can be connected to the Internet by satellite. While making a great leap forward in your Yoga education, you can interact with experts, from around the globe, instead of “spinning your wheels” alone. As you make progress in learning more about Yoga, you are in a better position to help others who want to improve their lives.

Online Yoga teacher communities are structured to give you reliable information. A wide variety of viewpoints about teaching issues, techniques, and research, will be open for discussion. Learning more about this evolving practice is now possible, in an instant, as the worldwide community of Yoga teachers has joined together on the Internet.

© Copyright 2010 – Paul Jerard / Aura Publications

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The Internal Fire of Yoga Practice

Sunday, October 25th, 2009

pigeon poseBy Paul Jerard, E-RYT 500

When you consider internal fire, do words like tapas (heat) and agni (fire) come to mind? Burning impurities from within is a part of Yoga practice. At the same time, many cultures view fire as a form of cleansing. This brings about many passionate notions regarding the benefits of physical challenges in Hot or Power Yoga classes.

However, let’s discuss the inner fire that drives us to practice Yoga on a daily basis. It is mentally inspired fire that usually keeps every Yoga practitioner going. The mind is like a furnace, which heats up your entire being with inspiration, passion, and charges the mind with positive energy.

Observe a person who consistently has low motivation. It could be due to poor diet. If so, then the body must receive the proper nutrients to charge itself and then charge the mind. However, the source of low motivation is often a deeper problem in the mind. It might be poor self-worth. A person, who believes that he or she is not worthy of happiness, has no internal fire.

Will becoming a dedicated spiritual aspirant help such a person? To see a need for change is a primary step, but one who desires liberation, still needs direction. This will require time and study with a competent spiritual leader. Self-direction is possible, after foundational study, with a competent teacher.

This is the dawn of the “computer age.” Most of us want everything as fast as we can start a personal computer. If a problem has been brewing for decades, we want a solution right now. Sometimes, we demand a pill that will solve everything in one month or less. Yoga offers many solutions, but the study is a lifelong journey, and solutions may not be instant.

To recognize change toward self-liberation is the beginning of freedom. To ignite the fire from within, we must address our holistic health. We have to look inside at our mental, physical, emotional, and spiritual well-being. Only you are familiar with your pain, ailments, and troubles.

Each of us has a different pain threshold. Some people cry about everything, while others have much more pain and say nothing about it. If anything can be said about Yoga, one point is certain: It makes the worst of times bearable. You can practice anywhere, at any time, and feel the benefits of reduced mental, physical, or emotional pain.

On the spiritual level, some will say: “Yoga helped me find myself.” Others may be in hot pursuit of moksha or enlightenment. Whatever one’s spiritual purpose may be, the internal fire burns steady, within a seasoned practitioner, because Yoga makes life worth living.

© Copyright 2009 – Paul Jerard / Aura Publications

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The Most Important Quality in a Yoga Teacher

Thursday, October 1st, 2009

SukasanaBy Paul Jerard, E-RYT 500

When the public sees or hears about Yoga, a wide variety of images come to mind. Usually, Yoga teachers are considered to be mindful of their words and actions. Yet, some teachers read the headlines, which report the public’s demand for weight loss, discipline, and hard core fitness, through Yoga practice.

It seems that a few teachers have risen to the occasion with harder, hotter, and louder classes. The truth is: If a teacher wants to run aerobic fitness or martial arts classes, the classes should be labeled correctly. If we sign up for Okinawan karate, we can accept getting kicked and jumped on by our Sensei.

For a rare few teachers, the new credo seems to be: “The riskier the better.” Yoga, in all of its forms, has never been white water rafting. Many students attend classes because they have pre-existing physical or emotional injuries. They come to class because they seek the healing properties of Yoga.

What should students initially look for in a Yoga teacher, Swami, or Guru? The answer is simple, and the quality is easy to detect. The most important quality in a teacher is “compassion.” Compassion is an overlooked quality. Yet, many teachers are shining examples of compassion.

Compassionate Yoga teachers rarely manage to “grab the headlines.” A juicy story, “filled with dirt,” is more apt to make front page news. If a teacher is actively working to help the homeless, that story might not make it in the newspaper at all. Teachers who take risks with their student’s mental, emotional, physical, or spiritual health, gain public awareness.

An instructor who puts his or her students in harm’s way does damage to the reputation of every past, present, and future Yoga teacher. In classes, students put their trust in their instructor. Teachers should never violate this sacred trust with abuse, ethics violations, or dogma.

Where is the compassion in dogma? There are some Yogis, who feel that Yoga should not be taught to the public at all. They see the true light and they teach “real” Yoga. Yogic knowledge should only be taught to the enlightened followers of this specific group. Everyone else does not understand the true path.

Does this sound familiar? If so, run as fast as you can from the sound of that voice. If you think about it rationally, there is no place for dogma in Yoga. Whether it is fueled by political, spiritual, or is philosophical in nature, dogma creates division and intolerance.

© Copyright 2009 – Paul Jerard / Aura Publications

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Yoga: Through the Eyes of a Child

Tuesday, September 15th, 2009

Kids YogaBy Susan Goecke

When I started teaching Yoga at my son’s Montessori School, I felt excited, nervous, and open to what may come. I have to admit, I had high expectations that all my students would love the art of practicing Yoga as much as I did. I knew my students would range from 2 years old to 12 years old, and I felt confident that in 45 minutes I could teach them all a lot about Yoga. What I didn’t realize is that I would learn more from them. For example, I automatically thought the 2 year-old class would be the most challenging while the 8-12 year-olds would be the most responsive. Wrong. I thought that not much could really go wrong in 45 minutes until the fateful day blood was drawn and started spurting all over the floor in my 4-6 year-old class. It took 15 minutes to clean the mess, calm the child, and then return to center with the rest of the class. In fact, while teaching yoga to my “kids,” it was I that reached a full spectrum of emotion, patience, laughter, and excitement as I prepared for my classes and experienced Yoga through the eyes of a child.

What does it take to teach Yoga to children? After extensive research and trial and error, I found the main ingredients required to cook up the perfect class for children. First and foremost, laughter is crucial to bring to the classroom. Second, a spirit of adventure that the kids can relate to is necessary. Also, finding the balance between teacher and student is important to the classroom as we all are teachers and we all are students simultaneously. Finally, when the class is over, having Namaste in the teacher’s and students’ hearts is vital to the full experience. Without full acceptance of what did and did not happen, the perfect class cannot take place.

“Laughter is the best medicine” is a famous expression. Laughing at oneself during Yoga with children takes on another life of its own. Marsha Wenig, of YogaKids, even has a pose that incorporates laughing called Pedal Laughing. During this pose, the student (and teacher!) lie on their backs, do a bicycle motion, and laugh. This happens for several minutes. I have to admit it is very exhilarating and exhausting at the same time. Even those who do not want to participate, and there is usually about one, get a benefit from the contagiousness of laughter. “Laugh and the world laughs with you, cry and you cry alone” is another famous expression. Also true in Yoga for kids.

If the class is fun, all will want to join in. If the class is a miserable experience, no one will show up! Of course, there is a thin line of what is funny to some and ruthless teasing to others. Kids will be kids. They notice everything and feel it necessary to say whatever it is aloud. Feelings can be hurt. This is an opportunity for the Yoga teacher to offer life lessons to the kids. “Laugh at yourself!” is something I often tell the kids in my class. Falling out of a pose can strike up a fit of laughter from other children. The humiliated child needs the skill of laughter to boost them up. Of course, the other children are learning respect and honoring of others. Shockingly, this skill is not readily taught in schools.

A spirit of adventure is the next important element for a kids Yoga program. Fortunately, most Yoga poses are named after animals and nature. Incorporating animal sounds while in an animal pose really helps the kids enjoy the pose. Making animal sounds also encourages the kids to be creative in the pose and try new positions. My favorite is Downward Facing Dog pose. Not only can the children bark while in the pose, they can also wag their tail (behind), stretch up one leg at a time for three-legged dog, and move around to walk the dog.

My favorite pose we created as a class is “Doggy Bridge.” I, the instructor, would be the doggy bridge in which all my “barking puppies” would walk under my dog pose. This pose was only appropriate for my 2-3 year old class due to the size of the students. It is possible to create themes for weekly classes which incorporate a variety of poses, keep kids attention, and have continuity and variety at the same time. For example, I created themes such as “Disney Yoga,” “Back to the Barnyard Yoga,” “Cranky to Happy Yoga,” and “Under the Sea Yoga.”

During Disney Yoga, the class consisted of a variety of Disney songs and the poses would incorporate Disney characters. For example, Peter Pan was a class favorite as we achieved poses in story form to “I Won’t Grow Up.” When the song would say “If growing up means it would be beneath my dignity to climb a tree…”, the class would stand in Mountain Pose, start a climbing movement, and end in Tree pose. Other Disney Yoga moments would include the Siamese Cat Song for Cat pose with a nasty meow. The “Circle of Life,” from Lion King was appropriate for Lion’s Pose and Lion’s Breath. “Cranky to Happy Yoga” is another of my favorite themes.

I incorporate healing modalities in my teachings. A healing technique applicable to children is tapping on pressure points to alleviate mental, physical, and emotional ailments. My brilliant mentor, Regina Murphy, and I wrote a song for children which helps children remember the points while tapping and healing themselves. The song is called “If I’m Happy I Will Tap Me Over Here” and the tune is to “If You’re Happy and You Know It.” After we sing and tap, the class consists of cranky then happy poses. The idea is to experience crankiness and then achieve happiness through yoga poses. Cranky poses can consist of Alligator Pose and the happy alternative is Airplane pose. Next, Cobra pose with a hiss is done and then this pose turns into a beautiful swan in Swan pose. There is a variety of poses that can be utilized in cranky and happy poses. Other themes use basic groupings of poses, such as farm animals and sea life, and appropriate music is played. It has been my experience that incorporating themes in my children’s yoga classes has helped the children experience both variety and continuity as many of the poses are the same yet they appear new and exciting with a new theme.

With children, it is important to realize that no matter how hard you plan a class, this particular lesson might not be taught that day, if ever. It is important to be prepared to accomplish the prepared lesson or just to “wing it.” Many times, it was more appropriate to step back as teacher and become the student who would learn from the children. Children are wonderful teachers to us adults if we would just listen. Having the kids teach the class, with as little guidance as needed, is greatly rewarding. This really helps the teacher see Yoga through the eyes of a child.

The teacher can learn what the kids are getting out of the class and what their favorite poses are. For example, Shiva Rae’s Trance Dance segments are very popular with my classes. I might not have realized this if I didn’t step back and listen. Another favorite theme for kids is partner Yoga. Kids like to team up with another and create twists, rainbows, pretzels, and balancing poses which require a partner. This differs from my favorite part of Yoga- being alone on my mat. If I wasn’t willing to also be a student I wouldn’t have heard their voice. My personal favorite moment of teaching kids Yoga is being the student and reaching my inner child. What better way to reach spiritual enlightenment than through the eyes of a child?

Finally, full acceptance of each class is vital to achieve a fulfilling environment to teaching Yoga. One of my biggest lessons was that not every class is going to be great. Never look for perfection. You might never want to teach kids again after a wild, uncontrollable class enters your world! I learned a lot from the wild classes that came my way. I learned that children are over- stimulated and over-tired. Of course, having four kids of my own, I’ve experienced the over-stimulated over-tired child on several occasions.

If class got too wild, I would ask the class what they felt the solution was to “stop the madness.” Given the choice, meditation and relaxation was usually the answer. Kids are brilliant and do know what is best for them! As soon as a class reaches a peak of excitement in which there is no turning back, it is time to sit, center, and find Namaste with each other. Chanting “Om” is the next phase as we embark on our journey of meditation. Having the children lie on their backs and squeeze out every bit of tension left in their body helps achieve the pre-relaxation mode.

Next, eye pillows are very helpful. The pillows create an environment which is darker and helps the child not to look at their neighbor. Also they can be scented with Lavender oil to achieve further relaxation. To achieve abdominal breathing, the placement of small rubber ducks on the children’s bellies helps to remind the children to breathe deeply through their abdomen. Once everyone is in position, meditation music, guided or not, helps take the children where they need to go mentally, spiritually, and physically. I like to incorporate the usage of tuning forks while the kids meditate.

Children especially like the “Om” fork while placed on the heels of their feet. This is very settling for the children. With the instructor approaching each child, the child has an awareness that they are expected to meditate and relax. Many times, a child will fall asleep. Usually, I have another class coming in so I would carry the child back to the classroom for extra rest. It never fails to amaze me how instinctual it is for a child to meditate. Also, after meditation, the Supreme goal of yoga has been reached, which is pure tranquility. After what may have started as a challenging class that was going nowhere, meditation saves the day. It is through the art of meditation that brings the children back week after week. This is truly inspiring.

Teaching Yoga to kids is a very rewarding experience. It can also be frustrating because the students are also teaching the instructor. Remember the important ingredients. They are laughter, Spirit of Adventure, truly seeing yourself as also a student of the class and not just as teacher, and remembering that everything is in Divine Perfection and that whatever did and did not happen in class today was a lesson to be learned and pondered upon. What do children enjoy? Music, laughter, and fun are vital to the class.

Sometimes, if your voice can’t reach the kids, loud music can center them quickly. This is especially true of music that reminds the kids to breathe. Ending the class with song, chant, and mantras helps the kids to learn something new and want to come back for more. Remember that fun is the most important element in teaching the perfect yoga class for kids. Without fun, no one will come back and sign up for more classes! Also, like any class, never push a child too hard and encourage a noncompetitive environment.

Kids are usually involved in competitive sports and don’t realize that Yoga is noncompetitive. Encouraging a noncompetitive environment truly helps everyone in the class improve at their personal level. With all of these perfect ingredients, it is fun to cook up Yoga classes for kids. Remember to touch your inner child so you too can experience every moment with these kids through the eyes of a child.

Susan Goecke is a certified Yoga teacher. She teaches classes in the Las Vegas, Nevada area.

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Questions about Writing Your Yoga e-Book

Saturday, March 28th, 2009
e-Book Publishing

e-Book Publishing

Paul Jerard, E-RYT 500

There are many different roads to travel before a Yoga book, or e-Book, is completed. Sometimes, a book is a published hard copy, which “collected dust” for years. Unfortunately, most authors do not actively pursue the marketing of their book.

This marketing step can be more difficult than writing a book. In fact, Yoga is a niche market in the publishing world. Keeping your book on the shelves of book stores, and wholesale dealers, is a marketing task. This is why an author should also market from his or her web site.

On the other hand, the steps toward creation, publication, and marketing, are very unique because each of us thinks differently. The following questions and answers are in relation to two different authors with unique paths toward e-Book completion.

Q: After three years, I finally have the rights to my own book. My editors and publishers charged me over $2000 for my book, and I earned a little more than $200 in royalties from my book sales. Now, I want to try e- Book publishing. I have trusted, ethical partners who will help me market my book from their sites, for a 50 / 50 split in book sales.

I’m sending you a rough copy of my book. I had to redo it from scratch, in Word, because my editors misplaced the original copy in their archives. I hope that this could work for an eBook. Please send me your comments.

A: Unfortunately, authors often lose money in book deals, where they have to provide the initial investment. On top of that, I am so sorry to read that your editors misplaced your manuscript, and you have to type it again.

A copy of your Yoga book, in Microsoft Word, will be fine. It makes it easier for us to work with, and you have a duplicate copy for your records. When your Word document is typed, proofed, and edited, please feel free to convert to PDF, or send it to us in Word, for a review.

Q: I have an unedited manuscript that is complete. It does not have an outline or a table of contents. What is more important at this point, inserting the pictures, separating my chapters, or creating the table of contents (outline)?

A: Authors and publishers have three basic strategies for the use of pictures, charts, and diagrams.

1. To help the reader better understand the subject.

2. To retain the interest of the reader.

3. To make the chapters look more complete (filling in blank space).

With all of these ideas in mind, you might be best to separate your chapters after drawing up your table of contents, which will serve you as an outline. The outline is usually the first step before a manuscript has taken life.

However, the outline is not carved in stone. You may have designed another chapter that should have explained the gap between two chapters. What you have done is the hardest part first, which is often never finished.

At this point in your Yoga e-Book creation, please take the following steps.

1. Create your table of contents (outline).

2. See if your copy flows, and separate your chapters accordingly.

3. Add your pictures – for all the reasons above.

4. Proof it by reading, and saying the words out loud, slowly.

5. Ask your close friends if they can offer any constructive opinions after reading your book.

6. Design a first, second, and possibly third page, before the table of contents. The first page contains your title, your name, and a photo. The second page shows credits, your copyright (use your name and company), and your contact information. Sometimes, I add a disclaimer on the second or third page.

7. Send it to your editor, publisher, or self publish.

© Copyright 2009 – Paul Jerard / Aura Publications

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