Posts Tagged ‘Viniyoga’

What Kind of Yoga is Good for Back Injuries?

Friday, June 3rd, 2011

yoga teacher trainingBy Kimaya Singh

According to the National Institute of Neurological Disorders and Stroke, Americans spend over $50 billion on back pain every year, and that figure does not include lost wages or costs to employers of absentee workers. Treatment is complicated by the fact that causes are wide-ranging, and the level of pain is not always indicative of the actual damage to the spine itself. Usually, treatment involves a variety of different modalities, and Yoga has proven to be one of the most effective methods of keeping the spine flexible and healthy.

The spine is made up of 33 bones, or vertebrae, that extend from the head to just below the belly button and is divided into four regions: cervical, thoracic, lumbar, and sacral. Most back problems are caused by strained muscles and ligaments; others are more serious. Because the spinal column acts as a tube to hold the spinal cord as well as to support the body’s trunk, back pain can be excruciating. Disks, jelly-like rings of cartilage between vertebrae, provide spaces for the nerves that radiate from the spinal cord. When these “shock absorbers” are damaged, the pain from “pinched” nerves is referred to different parts of the body – depending on the location of the disk.

Poses that relax and strengthen the body’s core are essential to keeping the back flexible and strong, as well as preventing injuries. Although Yoga can be useful for managing discomfort caused by ruptured disks and other damage to spine, special care should be taken to ensure that poses are appropriate for existing conditions and not likely to exacerbate back problems. Several kinds of Yoga tend to be safer when it comes to injuries, but circumstances differ for each individual.

Yoga for Back Injuries

Iyengar Yoga uses props, such as blocks or belts, in order to adapt traditional poses to compensate for injuries or disabilities. This style focuses on proper alignment and well-defined, deliberate movements.

Viniyoga is individually adapted to suit every participant. Gently flowing movements and specific modifications make it a good choice for neck and back injuries.

Therapeutic Hatha Yoga generally includes slow breathing, gentle stretching, and basic poses appropriate for beginners or people with injuries.

Restorative Yoga uses many props like Iyengar, and in most cases can trace its roots of origin to Iyengar. However, this contemporary offspring is more apt to tailor the practice toward the individual student. Precise alignment is replaced by the best possible alignment.

Exercises appropriate for back injuries are not limited to these four kinds of Yoga. Regardless of the style chosen, it is important to work with an experienced Yoga teacher who is aware of individual medical challenges or injuries. With the proper assistance, traditional poses can be adapted to fit almost any need.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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!

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Posted in yoga for back pain, Yoga for Health, Yoga for Skeletal Health | No Comments »

Two Easy Therapeutic Yoga Techniques for Back Pain Prevention

Thursday, September 9th, 2010

By Dr. Paul Jerard, E-RYT 500

There are a number of Hatha Yoga styles that we can label as “therapeutic.” Among these styles are: Iyengar, Viniyoga, Restorative, Sivananda, and others. Each of these Yoga styles addresses skeletal and spinal health in a variety of ways.

When you consider the number of people who are coping with back pain, every Yoga teacher training should include a segment on back care, pain management, maintenance, and prevention. Let’s look at a couple of methods, anyone can incorporate into their day, in order to prevent back pain.

1. Strengthen the core muscles. This is an area of the body we would like to ignore, but when we do, it continues to blossom in size. A big stomach is not useful for supporting the lower spine.  Asana, alone, will not make a big belly shrink. We all know that eating moderately will help us control the size of our waistline.

That said – any asana or pranayama technique should be performed with balance in mind. If one performs hundreds of crunches, one must devote an equal amount of time to performing back-bending asanas. Crunches, alone, will tighten the abdominal muscles, but will stretch the back forward and out of balance.

This is why Bidalasana (Cat pose) and Bitilasana (Cow pose) are so beneficial for balancing the abdominal muscles with the back muscles. There are other methods, but these two simple postures, practiced as Cat and Cow, help us contract and stretch core muscles with ease.

2. Sleep with good posture. Many Yoga teachers know this, but few students are made aware of this concept. Most people find that the morning is filled with stiffness. Many chalk it up to simply “sleeping wrong.” The mattress, pillows, and foam mattress pads, we choose, should be of good quality. Much like the quality we expect from good Yoga props, these “bedtime props” are very important for back pain prevention.

When we sleep, we are, in fact, practicing Yoga asanas for many hours. Your spine will thank you for sleeping on your sides. Sleeping on the stomach is not recommended, and you should avoid sleeping on your back for long periods of time. Pillows, of different sizes, will gently lock you into a side-relaxation asana. If you wake up during the night, re-adjust your pillows and shift to the opposite side.

You should flip, or rotate, your mattress position every month. When a mattress is concave, you need to replace it. You can ignore it, but your back will let you know. Pillows and foam mattress pads should be replaced every 1 – 2 years. This will enable you to have better neck and spinal alignment.

There is also another reason for getting rid of old pillows and foam mattresses – this will help reduce allergies, dust, dust mites, dust mite remains, pet dander, hair, and body oils, that have worked their way into a pillow’s fabric. Some studies indicate that the weight of a pillow can double in three years.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher certification courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

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

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Posted in yoga for back pain, Yoga for Physical Health, Yoga Teacher Issues | 6 Comments »

How to Begin Your Practice in a Safe Yoga Class

Thursday, July 15th, 2010

By Dr. Paul Jerard, E-RYT 500

There are many different forms of Yoga. Some Yoga styles focus on development of mental and spiritual growth. Some focus on physical development, as a stepping stone toward development of mental and spiritual growth; while other Yoga styles focus on every aspect of growth. A few of the physical styles teach Yoga as little more than an exercise.

With this much diversity in styles of Yoga, a new student would be wise to do a significant amount of research, before beginning a practice. Yet, many people do more research about the features of their new cell phone, than they do before walking into a new Yoga class.

Outside of India, Hatha Yoga, and its sub-styles, are the most well-known styles. The Hatha sub-styles are known by names, such as: Sivananda, Iyengar, Restorative, Viniyoga, Kripalu, Bikram, and many more. These styles vary, in comparison, from extremely physical to therapeutic.

With that said, it is always best to cover your concerns with a prospective Yoga teacher, and find out if the style taught will meet your needs. New students, and those who have pre-existing injuries, should arrive early (at least 20 minutes before class time) in order to complete forms, and discuss any health concerns.

Some Yoga schools have very informative web sites, but the Internet appearance of a studio cannot give you an accurate indication of what it is like to participate in a class. Some schools have much to offer, while some may not cater to the needs of students, as individuals.

There are a number of rights students need to be aware of. The doors of the studio are not bolted shut. You have the right to leave at any time; especially, if you are feeling a complete lack of compassion on the part of your Yoga teacher. In fact, you have legal rights to prevent being harassed. As a student, you have the right to talk to your teacher – especially, if you have health concerns, about any Yogic techniques.

The student and teacher relationship is founded on mutual respect. If a Yoga teacher does not show courtesy toward students, do you really want to be in this class? A Yoga instructor’s ability to observe, give compassionate advice, and make timely assists, speaks volumes about the quality of instruction you will receive.

Credentials mean absolutely nothing if a Yoga teacher has no regard for the safety of his or her students. No amount of certification, registration, or accreditation can make up for a Yoga instructor, who leaves students in harm’s way.

© Copyright 2010 – Paul Jerard / Aura Publications

For information about Yoga teacher training courses or to join our online Yoga community, please visit: http://www.yoga-teacher-training.org/

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.

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Posted in Hatha Yoga Safety, Yoga for Health, yoga styles | No Comments »

Meditation Course Questions

Monday, December 1st, 2008

Yoga MeditationBy Paul Jerard, E-RYT 500

Sometimes, we receive good questions about a variety of topics. Below is a question about the specifics of our meditation course and our own approach to meditation practice.

Q: I am a full time Yoga instructor (Power Yoga and Viniyoga) and meditation guide, although I am not “ordained” or certified in a particular meditation tradition. I have attended two, 10-day Vipassana retreats, and half sat and served several others. I’ve had a meditation practice much longer than my Yoga asana practice. I’ve basically taught myself to guide mindfulness meditations, and it’s going really well, but I would like to do some more personal training.

I know finding a guru, say, in India or Tibet, and studying under him/her until I have their ”blessing” would work, but I want my training to remain relatively secular; not that I am opposed to nourishment from all or any religious traditions… I have studied a fair amount of Raja Yoga, but even the path and ultimate goals of this classic Ashtanga system, strike me as doctrinaire.

Anyway, I guess I’m looking for suggestions, and I am wondering what kind of certification your program has for meditation.

A: Funny thing about dogma: It’s hard to digest if you have a mind of your own. As you may have guessed, our meditation course is a foundational Vipassana program. All of the basics are covered, and there is plenty of room for self-guided spiritual growth.

With that said – whichever meditation program you choose to pursue, should not stifle your own intuition or creativity. My background in meditation has been Vipassana, Zen, TM, and Raja. All paths of meditation lead to the same end result. Self-realization, transformation, and spiritual growth are the by-products of regular meditation practice. To be kind to each person we meet, all the time, is our daily challenge.

This belief is within every religion, but it is not put into practice often enough, as you can witness by watching the news. Meditation practitioners continue to be kind to others, forgive, and remain tolerant, because making the world a better place, starts from within. Therefore, you are welcome to join our program, but in the long-run, your true meditation teacher will be discovered within you.

© Copyright 2008 – Paul Jerard / 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
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Posted in Meditation, yoga and meditation | No Comments »

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