Seven Things a Vinyasa Yoga Teacher Knows

Seven Things a Vinyasa

 Yoga Teacher Knows

Vinyasa is a popular form of Yoga that, in the West, is characterized by movement - both while in an asana and when moving between two asanas. The breath initiates all movement in a Vinyasa Yoga class, resulting in a beautiful slow flow. Here are seven things that teachers of Vinyasa Yoga must know:

1. The Primacy of the Breath. In a Vinyasa class, the breath helps the student move and focus on what is happening within. Without the emphasis on the breath, the practice becomes simply an aerobics class.

2. Yoga Philosophy. Yoga is an ancient science whose origin dates back over 5,000 years; whose knowledge has been carefully passed from one generation to the next. The philosophy is precious, and it is important for Vinyasa Yoga teachers to acknowledge their place in Yoga history and pass on its teachings to their students.

3. The Definition of Vinyasa. The common definition, today, is "flow" as in - to flow from one pose to the next. Traditionally, "Vinyasa" has been translated as "to place in a special way," implying that there is an order to, and a reason for, the asanas the teacher selects.

4. Anatomy. Vinyasa Yoga teachers should have a basic knowledge of key bones, muscles, and joints. This will help the Yoga instructor better understand how the effect of the poses they are teaching may have on the students, and how to help students when the pose is not working for them.

5. Alignment. Vinyasa teachers need to understand the correct alignment of each pose they teach, so they can help their students experience the intended effect. Misalignment not only detracts from the practice's intention, it is a risk factor for injuries as well.

6. Adaptation and Alternate Poses. Every body is unique, and there will be students who can do some poses, but not others. A Vinyasa Yoga instructor must know how to help students adapt their poses to better suit their bodies. The Yoga teacher must also understand when it might be best to introduce an alternative pose, rather than forcing the one that is not working.

7. Sequencing. Since people are physically moving in a Vinyasa class, there is less time to observe the student's alignment in each pose. Therefore, it is critical that the teacher sequence the practice in an intelligent way. The student must be able to flow easily between poses, without injury, and the sequence must properly prepare practitioners before attempting any complex or challenging poses.

© Copyright 2012 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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Practicing Yoga for  Happiness

What is happiness? Is it something acquired from sources outside of the self, is it something found within every human being, or is it something carefully developed within us? Studies on happiness over the years have questioned where this feeling comes from: Does it come from obtaining material possessions or from a place within the brain, mind or soul? The results primarily point toward happiness as a feeling coming from within a person. Although certain material possessions can cause brief bouts of happiness, these feeling are usually temporary. Happiness grows within a person, resulting in a deep kind of life satisfaction, no matter what outside circumstances occur. Most of us yearn for this true happiness and contentment throughout much of our lives.

Recent studies have shown that practicing Yoga can help nurture happiness in individuals. Some components of happiness are actually physiological, coming from the brain. Happier people have larger prefrontal cortexes than other people. Practicing Yoga encourages changing your consciousness to promote positive thinking and self-affirmations. Over time, this will indeed cultivate feelings of overall happiness and life satisfaction.

Yoga encourages people to focus on their inner selves, while breathing, meditating, and stretching. It allows us to slow down from our busy lives for a time, to consider what really matters: our health and well being. Instead of focusing on all of the negative aspects of life, Yoga teaches us to revel in the positive, take each day one at a time, and cope with a variety of stressful situations. People who practice Yoga on a regular basis find it easier to release negative feelings and replace them with optimistic thoughts.

Hatha Yoga also helps improve happiness due to its physical effects on the body. When a person has a physically fit, healthy body, it is easier to be happy about life in general. Having a healthy body is key to living a happy life. Many people store tension in certain parts of the body. You might be feeling an ache in your neck, thinking it is the result of a poor night's sleep, when it is actually the result of tension stored away in the body.

We often hold certain emotions in certain parts of the body. Insecurity and worry can result in lower back pain, grief and loss are carried in the chest area, and stomach problems can occur when we are having trouble processing new information. When anxieties ensue, we can practice asanas and pranayama, which release tension in the body.

Yoga Asanas to Enhance Happiness

Hatha Yoga offers many great therapeutic aspects to those who practice on a regular basis. Breathing, stretching, and inner contemplation encourage a positive mindset in all domains of life. Yoga encourages us to trust our bodies while releasing negative thoughts, feelings, and energy. A Yogic lifestyle helps us learn to replace negative energy with positive. This results in an overall feeling of happiness that cannot be denied. While those who practice Yoga are not walking around like smiling clones, letting all negative emotions wash over them, they certainly know how to cope with negative thoughts and feelings. There are many asanas that you can practice to help enhance happiness in your own life.

Wide-Legged Poses

Wide-legged poses can be a bit challenging, requiring strength in the legs, balance, and concentration. These things work together to enhance will power, self-esteem, and overall happiness. Try a wide-legged forward bend, triangle pose, twisted angle, side stretch, or warrior pose to nurture happiness.

Forward Bend

As you reach forward, then down toward your toes in a forward bend, you learn to release. You must release your shoulders and arms, neck, and head. You will feel the pull of your leg muscles stretching, while all the blood flows to your head for a bit. This is a therapeutic pose, because as you stand upright again, your blood will release itself back throughout the body, renewing the supply and refreshing your outlook.

Legs Up the Wall

This mild counter pose to the forward bend allows the blood flow in the bottom half of the body to reroute itself. The pose promotes grounded thoughts and encourages us to be in the present moment.

Back Bends

Once again, the back bend allows the body's blood flow to reroute itself. Back bends open up the chest and heart, allowing negative energy to be released and replaced with positive energy. If you need extra support, practice back bends with support from an exercise ball.

Pranayama Techniques for Happiness

Practice pranayma techniques in a comfortable, seated position. Choose a time of day that is right for you. You might like to begin the day with breathing to center your energy, clear your mind, and ready your body for the day's events, while others choose to breathe at the end of the day to release built-up stress or anxiety. You could also do both.

Long Deep Breathing

Begin with a few long, deep breaths. Pull the air in slowly through your nose, filling up the abdomen while pressing it down into your lower belly. As the air continues to fill your abdomen, up to the chest cavity, keep pushing it down. Pull your shoulders down and back, opening your chest and allowing the breath to continually fill you from bottom to top. Feel your lungs expanding, all the way up to your rib cage. When you can no longer take any more air into your body, hold it for a couple of seconds, then gently let it go through your nose, feeling the air leaving your body all the way to the bottom of your lungs.

Mindful Meditation for Happiness

Meditation encourages you to let go of negative emotions and instead focus on all of the things in your life that are good. By focusing on love, appreciation, gratitude, and forgiveness, you can transform your thoughts over time. You are in control of your mind, your thoughts and feelings. If you allow negative people, thoughts, and feelings to override the positive, they will. Overall happiness occurs by training yourself to feel the negative thoughts, then release them and replace them with positive ones.

Begin regular meditation sessions for happiness by sitting in a comfortable, quiet place. Establish a rhythm of deep and deliberate breathing. Close your eyes and relax. Enjoy the breath like you are inhaling and exhaling your favorite food. Focus on something you are grateful for. Your life, loved ones, friends, and good health are well worth considering. Anything that can make you smile or laugh is a good subject for a happy state of mindfulness.

© Copyright 2012 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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Four Factors to Consider Before Your First Hot Yoga Experience

Four Factors to Consider   Before  Your First Hot Yoga   Experience 

Bikram, or "hot yoga" is a style of yoga in which participants perform a yoga exercise routine in a heated room that can reach as high as 105 degrees Fahrenheit in temperature, in accordance with Bikram principles. This type of yoga works to relax sore muscles and joints, thus allowing participants to more easily perform some of the more difficult poses. Within this article, we'll look at four factors that you should consider before beginning your first Bikram yoga class.

1) Staying Hydrated is One of the Keys to Success

As the heat is often extremely intense, especially for beginners, in bikram yoga classes, it is essential to stay hydrated in order have an enjoyable and relaxing experience. It's not enough to simply bring one regular sized water bottle to class with you. This isn't the same as working out at the gym. You're going to need to bring a liter bottle of water with you to your first class to ensure that you stay hydrated throughout.

Another thought to consider is that you'll need to drink plenty of fluids both before and after your class to make up for fluid loss during the bikram yoga routines. The recommended water replenishment rate for those beginning an intense hot yoga routine is 1oz for every 2lbs of body weight each day. This should help you stay on track with your exercise goals.

2) Dress Light

Hot yoga specialists will recommend that you avoid wearing longer items of clothing during your hot yoga classes. Not only do these long clothing items impede flexibility and thus prevent you from carrying out poses properly, but they can also make you overheated and therefore prone to exhaustion. Try to wear form fitting, light clothing items in order to gain the most from your bikram yoga experience. Consider how you would dress if you were going to the beach. That should give you an idea as to classic bikram yoga attire.

3) Pack a Large Towel and a Change of Clothes

When you leave your hot yoga class, you'll have sweat soaked clothes that will be uncomfortable within the outside environment. It's important that as soon as you leave the heated arena that you change out of your hot yoga attire in order to prevent your body from cooling too quickly. You'll then be able to cool off in the shower after that long, revitalizing workout.

4) Arrive Early to Class

Many people who are in the process of learning about hot yoga don't know that most hot yoga studios actually close the doors to their heated rooms about ten minutes before the class begins in order to ensure that the environment is ideal for the workout experience. It's best to arrive at least 15 minutes before the instructor begins the class to ensure that you reserve a place in the heated studio.

Remember to Enjoy the Learning Curve!

Very few people immediately take to the idea of hot yoga. It can often take a class or two before you truly enjoy the experience. You'll sweat. You'll experience muscle pain. And you'll likely be thirsty for the majority of the time. But remember - it's the overall experience that ensures your body remains in great shape.

As one of the emerging exercise trends in the last few years, hot yoga is no longer a fad. It's an exercise experience that's here to stay. Begin your experience in the right way by following the previously outlined tips.

Ian is a writer, public speaker and coach.

He's the founder of Soulmate Science. A website to help people find their Soulmate. If you're looking for a little inspiration while you look for "The One" why not check out the ever expanding collection of Soulmate Quotes.

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Four Essentials for Achieving Success With a Personal Yoga Exercise Regime

Four Essentials for

 Achieving 

Success With a Personal

 Yoga 

Exercise Regime

With many now looking into the idea of practicing yoga and integrating this ancient art into their own personal exercise regimes, there is a tremendous array of research in the field - so much so that it can be difficult to know where to begin for the new yoga enthusiast. Within this article, we'll hone in on the four key aspects to achieving success and gaining the maximum benefits from your yoga exercise experience.

1) Learn Patience

As with any new exercise activity, you're not always going to be able to understand how to do a certain yoga pose right away. There are many unique elements to learn at the beginning of your yoga experience and so you'll need to embark on this journey with an eye on keeping calm and remaining patient while learning. Once you develop your understanding of this ancient spiritual art even further, you'll soon realize that patience is a virtue that is particularly relevant to yoga, because if you can remain calm from the outset you'll soon be ready to move forward into more complex areas of the field.

2) Don't Overexert Yourself

It's important to know that yoga is meant to be a relaxing experience rather than one that is taxing on your body. If a particular position is becoming too difficult to hold, relax your body and try a new position. The key to gaining confidence in yoga is to stretch beyond your comfort levels without extending yourself. While yoga positions shouldn't be easy to hold, they also shouldn't be so complex that you can frustrated and angry at yourself. By learning to understand the limits of your body early on within the process, you'll soon become adept at building upon your yoga knowledge in comfort.

3) Freeing your Mind is the Key to Embracing the Experience

When you're first stepping on to the yoga met to take up those initial poses, it can be difficult to rid your mind of common thoughts. But try to focus on the way in which you're using your body, rather than your external environment. It won't happen immediately. But over time, by looking inwardly and allowing your body to embrace the yoga experience, you'll soon manage to free your mind of the challenges in your daily life. Work problems, personal issues and all other hurdles can easily be cleared by adopting a strict yoga regimen.

4) Develop a Consistent Eating Pattern

Like any form of exercise, one of the main elements to achieving success in yoga is developing healthy eating patterns and ensuring that your body is taking in the requisite amount of nutrients. Also important is the timing of meals. Try not to eat a big meal in the two to three hours before your begin your yoga routines. Your stomach should be empty before you begin your exercise regimen. This will ensure you don't succumb to cramp while following your chosen yoga program.

Learn to Understand the Basics Before you Begin!

By following the four previously outlined tips, you can truly build a personalized yoga experience that helps you to maximize your time on the mat.

If you're looking to build a great foundation for your Yoga practice then check out Body To Bliss Yoga. A Woodbridge Yoga Studio.

Ian is a writer, speaker and coach. He's the founder of Soulmate Science. A website dedicated to helping people find their Soulmate.

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