Why Everyone Needs A Vinyasa Yoga

Do you love the flow of your class? If you do, then that is Vinyasa yoga. Apart from the fun, there are other benefits of practicing this yoga pose. It will benefit both your body, mind and spirit. Here are some tips on how people benefit greatly from Vinyasa yoga.

1. It addresses the stiff culture that we all live in.

A lot of people believe that the Western parts of the world have become a seated society. If this is true then Vinyasa yoga can help in this situation. Nevertheless, its orientation is breathing and movement, and from research and experience, it has been revealed that an increased movement in a seated society is very much essential for good health. However, the fact is that Vinyasa yoga gets us moving.

2. It will train your mind

The entire world also needs Vinyasa yoga. This is due to the fact that we are having more seated societies now than ever. The truth is that a seated society can only breed toxic minds, because the body remains still while the mind starts racing. The form of yoga originally steals the mind because it has so many focal points it targets that trains the mind such as the breathing, movements, postures, bandhas, as well as sequences. At first when we start practicing, our focus is usually on breathing and as time progresses and our mind possess the ability to concentrate, we will have the ability to focus our attention on many things at the same time. Gradually, we are able to expand our mind with the practice. If we do not give our minds proper training, we may get distracted. This is because the mind wants to be here and there at the same time, jumping all over the place. This will not make us to work on our being that will help us to evolve or grow. Vinyasa yoga helps us to still our minds, thus making it possible for us to process whatever the practice gives to us, which includes the joyful stuffs as well as the uncomfortable stuffs.

3. It teaches us how we should care for ourselves

Vinyasa yoga teaches us how we should channel our love towards our own selves. This is because we humans have a high tendency of limiting our own selves. We see things we can achieve and tell ourselves we cannot achieve it because of fear. It teaches us how to be compassionate to ourselves. Since we are our own critics, the best way to grow is to show love to ourselves.

Yoga Poses For Men: 7 Best To Consider

If you have a friend who wants to start practicing yoga, you can encourage him to tryout these seven poses. These poses are practically for the male folks, so you can direct him on this. If you do not have the time to start going through books and webpages looking for poses to practice, then, these ones are basically for you. If you as a man can practice them properly, you will get maximum satisfaction and benefits in no distant time. Selecting these seven yoga to practice, will give you something to focus on, instead of making decisions from the numerous options that are available.

Although, you may have a different target, but you can still go ahead and align these ones to your own program.

1. Standing Forward bend

This yoga pose id relatively simple. It somehow resembles bending over and touching your toes. This particular type of pose is excellent for warming-up, before you begin your workout routine. By doing it, you can eliminate tension around the neck, shoulders as well as head region. It is also capable of reducing insomnia and headache.

2. Crescent Lunge

This is a groining-stretching pose. This particular type of pose also helps to loosen up the hips. This is very beneficial. Tight hip can cause some form of stress on the lower back and increase the chances of injury from exercise.

3. Downward dog

This is known as one of the basic as well as famous yoga poses. It can also be considered as one of the best. Practicing this particular type of pose can help with conditions like chronic back pain by simply stretching out badly tensed hamstrings, hips as well as shoulders. It can also assist you to build your upper body strength.

4. Hero

This particular type of yoga pose involves taking a seated posture. It stretches the thighs which in turn helps to reduce problems in the knee area. For runners, this is a perfect pose they can do before moving out in the morning.

5. Chair

This pose is a very special one. It can help to eliminate unsightly abdominal fats and also build strong quads.

6. Warrior

This pose is good for the shoulders and hip stretching. It is also good for all-round body conditioning. This pose is known as the powerhouse of yoga. It can also increase mobility in most crucial areas of the body such as the knees, hips and shoulders.

7. Boat

If you have a friend you want to introduce to yoga practices, tell him to try this pose. It will work his hip flexors, arms, abs as well as spines. It also helps to promote prostrate and thyroid gland hormone

As with any exercise program, make sure to check with a health practitioner before starting a new routine. You could suggest that your man starts a routine with all seven poses. However, if he would like to start slower, suggest that he select poses that address health concerns he may have.

3 Things They Don’t Teach You at Yoga Teacher Training

Yoga teacher training covers a lot. During my 200-hour training, we covered everything from historical mythology to asana, philosophy, anatomy, business ideas, pranayama, the environment, and everything in between. I felt ready and thrilled to get out there and share all my potentially profitable new abilities and knowledge with my feature learners. There were a couple of things, though, that still amazed me once I began teaching. These three big ones stand out in my mind.

1. Prepare yourself for the silence.

This was mentioned while in my coaching, mainly in a brief discussion on how to manage silence and noise during meditations. I’m sure most ambitious yoga instructors (having taken numerous yoga sessions themselves) would take note of the point that silence is often a big part of the exercise. But I still think it should get a mention. A big mention, in fact-because there is such a big, big silence in some of the time between instructions.

I became a little bit overwhelmed.

I have always loved silent, and I often search for it out, so I thought this would be a non-issue for me. But I found that the first rare occasions I trained a category and the unavoidable silent moments arose (whether organized or unplanned), I experienced my existence being attracted away. I became a little bit overwhelmed.

I discovered that when you’re at the head of the course, you are the one holding the silent, so you have to be better be comfortable with it. It’s quite different from the silence you search for, or the silence you sometimes get yourself in with your loved ones. It’s something you will get used to over time as you teach more sessions. I did, and I now enjoy those moments, but I also wish I had been better psychologically ready.

2. Preparing for sessions is so much fun.

When I began my yoga teacher training, I wasn’t even sure if I wanted to teach at all. I had been exercising yoga for about ten years and had never really had a single wish to teach. I just took the course to improve my own exercise and for personal development, which is a common motive for many individuals.

Looking back again, I think it was unavoidable that I was going to fall in love with teaching yoga. A big contributor to that certainty was the point that I found I love preparing my sessions. I observed the same from many of my same amazed and pleased colleagues as we developed our very first yoga sessions at the training, and it continues to be a major source of fun and growth for me.

3. Be adaptable in your lessons and be open to exceptional invitations.

As you start out in your teaching profession, you may find some unconventional offers to teach coming your way. On the day we covered the business part in my teaching, we discussed about the importance of making our opportunities by offering sessions however and wherever we could-whether that means outdoor sessions at a local recreation area, becoming a travelling yogi, or transforming our living room into small personal studios. But what about when you are welcomed to teach in a way you’re not acquainted with?

As you begin to teach, be as convenient as you can. If you enjoy planning for sessions as much as I do, you’ll find all kinds of difficulties and opportunities to push through. Don’t shy away from what you don’t know. If you have the time and will to learn it, you’ll most likely do well.

Ways A Yoga Teacher-Training Program Will Make You A Better Teacher

The road to becoming a successful yoga teacher is very broad. Although there could be some form of huddles or discouragement, which in most cases might be stir up by you but once you are focused on getting there, you will definitely make it through. Joining a powerful and very effective yoga teacher-training program will make you to achieve you dreams of becoming a better yoga teacher faster. Even after you become a yoga teacher, attending a yoga teacher-training class will still benefit you. Here are some those benefits.

1. You will discover who you are as a teacher

Have you taught 200-hours and 500-hours classes before? Well, you will agree with me that it is quite a long time. However, the benefit of attending a teacher-training program is that the mentor, which will be given to you, will focus more on your strengths and weaknesses. This is very important to you as a teacher so that you can grow as well as develop your own unique talents. You are going to be asked some technical questions to help the teacher to identify where you have been missing the mark. It will also bring out the best in you, which will also reflect in your students.

2. You will develop exception leadership abilities

It is very important for you to possess and display exceptional leadership abilities as a yoga teacher. It is not easy for you to own a room or control a group of people. However, many teachers lack confidence. Some teachers do not even have the confidence to tell their students “No, not in my class or not the way.” Confidence is important if you want to succeed as a yoga teacher. In addition, the program will also make you to put yourself in a position that your students will start taking you seriously. Even when you correct your students, in order for them not to get angry or react, although this is rare, you will also learn more about that.

3. Learn to pay more attention to whatever you do or say in class

If you are going to say anything in class, make sure that it is something you are very certain about. You should also know why you are saying it. For instance there no one-size-fits-all when as long as it concerns alignment of pose. Many people just say things without even knowing what they said or after effect, it will create. You can even lose your respect when you say things that are out of lace often.

There are many benefits of attending a teacher-training program. You may have the opportunity as you meet with highly experienced yoga instructors who may eventually become your mentor as you create a career for yourself as a yoga teacher.

Modified Yoga Gives Relief for Depression and Anxiety

I have been teaching yoga for twenty-two years. I got into yoga at that time, because I was suicidal, not just depressed. During that time period, my state of mind, was so down, that I began to daydream constantly, on how to kill myself. My friend dragged me to my first yoga class, and insisted, that yoga would help with my emotions. I resisted by saying, “How can yoga help with your emotions?” I had done other exercises, and other fitness classes. I was a runner, I played volley ball, basketball, tennis, and I did all sorts of fitness work outs. I threw myself into weights, crunches, and sit ups. I was plagued with worry, guilt, rage, insomnia, depression, and sorrow. Nothing had helped my state of mind, until yoga. Yoga truly saved my life. Now twenty-two years later; I’m dedicated yoga teacher, with a passion to motivate, those who are; depressed or suicidal; and I urge them to come, to experience, the yoga difference.

From the very first class that I tried, yoga was hard for me. The poses weren’t that difficult to follow, but my hamstrings, hips and back muscles were super tight, and the stretching was painful for me. The breathing was contrary to breathing in working out, where you breathe out, through your mouth, to maintain the power of the work out. In yoga, by comparison, you breathe continuously through your nose. You take deep breaths in, that expand out your belly, and sometimes, you hold the breath for several seconds. I was determined to figure yoga out.

The movements were slow and thoughtful. The repetitions of the movement felt monotonous. Yoga worked on your strength, and you had to hold poses, such as downward dog, or plank pose, or an inversion pose, for several looonnngggg moments.

Why does modified yoga work to relieve depression and anxiety? I feel that it’s a combination of elements. First, modified is an easier yoga class, than a regular beginner’s class. I personal share myself, and I encourage clients to do exactly what each can do in my class. There is an acceptance, and spirituality that is present in a restorative or modified yoga class. The space in itself is a very calming, and not intimidating.

Yoga teaches you to fully dwell in the present moment. To do the poses well, requires focus, strength, balance, and a willingness to complete the pose. If your mind wanders, you may wobble off-balance, and fall. Plain and simple. The slow breathing, brings in more oxygen which then clears out your organs, such as the liver, which contains negative emotion, such as grief, and anger. The breathing and the poses, are specifically done which clears the stomach of gases, and stimulates blood flow. The inverted poses, bring a blood flow to your brain, which stimulates, and revitalizes your brain, your skin, your lungs, and assists in altering your mood. The poses; open your torso and hips, which cause your heart to be open. When you change your physiology, from your fallback position, of closed, tight, and a seemingly guarded position, to a more open position, your body starts to trick your mind. Oh if I’m standing like this, I must not be depressed. If my chest is up, and my arms are out, maybe I’m happy, at least not sad.

In the present moment, if you really stay there, during the yoga pose, you realize that there is nothing from your life, which is happening right now. You are perfectly fine. If you snap your fingers; that snap is how quick, a present moment, zooms by. There is nothing worrisome, or that needs your immediate attention, no distracting voices, in your head, that tell you are worthless. It’s just you being mindful and doing a moderate, focused, yoga pose.

Another element in a modified yoga class, that helps give relief for depression, is meditation. In almost every one of my yoga classes I put in meditation. Meditation, if practiced, helps clients stay in the present moment, and also allows them to sense, that they are loved, cared for, and there is a safe place within. There are many different types of meditation including color meditation, question and answer meditation, open-eyed meditation etc.

At first, yoga takes a lot of focus and discipline. Modified yoga is a discipline but it’s easier than a regular strenuous mat class. You practice the poses, and the breathing, and you practice NOT beating yourself up, and allowing yourself to accept, that you are not perfect. When you develop in yoga, your confidence also develops. Sometime down the road, you realize, it was not too long ago, that you could not do, some of the strength and conditioning, poses of yoga, and now you can. Earlier, you may not have had much luck, with balance, and now, you stand on one foot for 1 minute or more.

The really important thing about a modified yoga class, since it’s not as difficult as power yoga, is that everybody, or almost everybody can do some form of modified yoga. I have modified mat and modified chair. You experience acceptance, and not rejection which makes you feel better about yourself. Self-acceptance is a very important element to clearing depression and anxiety.

Self-acceptance allows you to acknowledge that you are not perfect, and therefore, you don’t have to DO everything perfect. You don’t have to claim responsibility for others happiness, or their choices, that lead them to the unsatisfied place, of their lives. So, if right now, you are struggling, with depression, anxiety and suicidal thoughts, get help. Some counseling can really help, and go to a restorative or modified yoga class. Not a yoga class, where everyone is super competitive, or the teacher pushes you, beyond your limit. You have to go to a class, that you feel acceptance, honor and respect, and that you are truly encouraged, to do, only what you can do, and whatever ability, or flexibility you come with, you are encouraged. That class will be a transformational class for you! If you give it a chance, a modified yoga class along with, that positive yoga teacher, will be able to assist you, in clearing depression and anxiety.

Are You A Nervous Yoga Teacher? Here Are Tips That Can Help You

If you want to achieve greatness in any skill, then you have to practice hard. That doesn’t mean that you become perfect in one day, you need to start from somewhere. Most yoga teachers, at the start of their career can even shy away from teaching. This is what nervousness can cause. You just have to believe in yourself and hope everything will work out fine. Here are some key points that can help you perform better.

1. Remind yourself of what yoga basically is.

This is very important. You need to ask yourself, what makes what you teach, to be regarded as yoga practice? No matter your level of experience, teachers of yoga are expected to have the right answer to this question. Although, many of them may not even ask themselves the question. As a beginner, it will be very okay if you can form the habit of reminding yourself about this. It will help you to clarify what you teacher people to do on their yoga mats.

2. Remember your reason for teaching

Everyone have their own motivation to teach yoga. But all of them have one thing in common; that is a desire to share the benefits of the practice with others. Once you graduate from a yoga teacher training course, you tend to have so much information swimming in your head at the same time. This might even make you to lose focus on the original reason you started teaching.

3. Teach only what you are familiar with

It is very important to teach what you know. As a yoga teacher, there is always pressure on you to get to the next level. Since you are finding time to calm yourself, so you can give your best, teaching what you do not really know much about might not be a good idea. When you teach yoga asanas to people with different body structures and level of skills, you need to know not just how the pose works for you, but also for them too.

4. Always prepare yourself

As the saying goes, “He who fails to plan, has already planned to fail.” As newbies, it is very important for you to prepare yourself before teaching any yoga class. With proper preparation, you will not struggle. With it, there will not be need for you to draft something down that you may end up not making use of. This might not be the actual thing for those with many years of experience but for starters, it is a great idea to always prepare. In that state, you are not under pressure so it would be easier for you.

5. Remember that you are teaching people

As a yoga teacher, you should give room to relate with your students. Most teachers see their students as poses or even a test of their yoga knowledge or teaching ability.

You most not be an expert, for you to teach yoga perfectly. Just make sure you know what you are doing, and the rest would be history.

Yoga: Daily Poses Women Can Practice

If you are looking for some great asanas for women, look no further! The following yoga poses for women are highly recommended for them to perform. They basically concentrate on creating some pressure and also stretching specific organs of the body.

1. Spinal flex rock pose

This particular type of yoga pose, releases tension in the middle as well as upper back region. It also assist the spinal fluid by keeping it moving. This pose is somehow simple. To practice it, just sit down on the heels of your feet. Inhale and bend the spine forward and at the same time, bring the shoulder blade back. Exhale and push the spine back.

2. Life nerve stretch

This is a perfect pose for stretching the life nerve. This goes from the back of the heels, through the sciatic nerve and throughout the back; that is the lower, middle as well as the upper back. This progresses up to the neck. To do this, sit on your right heel and also make sure the left leg is extended forward. Take the chest to the left tight and hold it there for some time. Repeat the asana with the other leg.

3. Camel pose

The camel pose is very beneficial to women. It helps to adjust the reproductive organs of women. To perform it, go on your knees and also squeeze the gluteus. Also, place your palms on the back that is the kidney area, with the fingers pointing upward. The next thing you have to do, is to bring the hips forward and release the head back.

4. Shoulder stand

This is another great pose. It helps to stimulate the metabolism, which are the thyroid and parathyroid glands. For weight loss, this pose is an excellent one. It also helps to release pressure on 11 separate organs. To practice it, begin by simply lying on your back. Once you have done this, bring your legs over your head, and place your hands on the back for support. Make the straightest line you can, between the body and the floor. When on action, do not move the neck by looking around. Just gaze at the chest and relax the breath.

5. Archer pose

Another excellent pose for women is the archer pose. It helps to stretch the front muscles and also opens the hips. To perform it, the first thing you have to do is to stand up and bring your right leg forward and then bend it. You need to bend it in such a way that it will support the weight of the body. The left leg should be straight back, with the heel off the floor. The right arm is also stretched forward, as if you are preparing to lance an arrow. Remember that your hands are in a fist, except for the right thumb, which is out and back.

There are many yoga poses you can practice, that will benefit you. In as much as there are different styles, they also suit your needs.

How Moms Can Create Time For Yoga

The first and number one commodity for parents is time. In fact, time is everything. However, as we venture into motherhood, it will be as though you went into vortex where time as you experience it before is now rare. There would be few moments to stay think things through, or have a conversation that does not get interrupted or even take care of your basic needs. However, one question I often hear parents make is “How do I create time for yoga practice when I don’t even have the time to take a shower?”

There are many surprises, which comes with parenthood. Over the years, I have noticed that there is no time to stop for a while and acknowledge the huge shift that has occurred when a child comes into our lives. Immediately this happens, everything changes but we still move around with our old expectations of how our yoga practice should look based on how it was before we started having children. However, this does not mean that we should not create time for yoga because yoga is very vital to our lives.

What makes up yoga practice?

The first thing to do is to take into account, those moments you do have in a whole day and how you made use of your time. When you do this, it is very important to pay attention to the amount of love and attention that is growing towards your child or children, as well as whatever age they are. This will help you to create a realistic time frame for different aspects of your life, including your yoga practice.

In addition, what is your deepest intention in life? You should ask yourself this question and find the answer to it as well. When you explore your deepest intentions, it will help to inform your actions, which includes how you make use of your time, as well as how you make space available for things that are in service to your life, your sanity, as well as your vitality. However, if one of your intentions is to create a healthy as well as balanced life for your children, with more emphasis on self-love and care, then you will want to place time and attention aside to cultivate this goal.

Mom-asana (Camatkarasana)

This pose is a very unique one. It gives you the opportunity to explore the openness as well as space in your own heart. To practice this pose, you should first and foremost, warm up with simple sun salutations. However, from downward facing dog, inhale and lift your right leg to the sky.

As moms, there are different yoga poses, you can engage in that will work for you. Just create the time and every other thing will work for you.

Restorative Yoga Practice For Better Sleep

Restorative yoga postures can be very effective, especially when they used to prepare the body for deep and restful sleep. Although you can make use of an hour or more to train your body for this, but making the time short can also be very useful too. However, the most vital part of this short practice will pay attention to your breath. This is because the breath is the only portion of our autonomic nervous system that we humans have the ability to control. It also gives us the gateway into the regulation of our nervous system as well as the relaxation response that prepares us for sleep.

Below are some nice sleep protocols to consider

Relaxing footbath

This footbath is a nice way to prepare yourself for bed. When we draw the circulation to our feet, we are simply drawing ruminating thoughts and stress out of our head. You should start by preparing a hot footbath. However, make sure that you can tolerate the hotness. In addition, if you are sitting with your feet in a sink, you can make the water hotter and continue to increase the hotness until your feet adjust to it. You should stay for about 5 or 10 minutes in the water until your feet starts feeling warm. Remember you should not keep your phones, books or any other activities with you. Just relax yourself. Once you finish, then dry your feet and put on a socks that is warm for the yoga practice that follows.

Bedtime Pranayama

You should also get a comfortable position on your back with your knees bent as well as your feet on the ground. Ensure that you close your eyes and begin to notice your breath. Without tensing or gripping, start by simply slowing your breath down until it gets to a point where you can count to four on your inhale as well as four on your exhale. However, as you feel comfortable in this state, progress by extending each exhale 1-2 counts each round until you inhale for a count of four and exhale for a count of eight.

Child’s pose modification

For this type of pose, you will require a block or a rolled up towel to place under your forehead. However, you should sit back on your heels in a comfortable position then try to walk your hands forward and place your forehead on a yoga block. Stay in this position for about two to four minutes and visualize the thoughts coming out from your brain onto the floor as you also allow your mind to empty here.

Asana For Moms: Practices For Mindful Motherhood

Our minds, is a complex place where our somatic as well as past emotional imprints are very deep. In fact, the adventure of being a mother brings out all of these traits including the ones we did not even know we had. However, these imprints can be very surprising. It might even be frightening sometimes.

When we go into a practice of mindfulness, we automatically begin a journey that has no end, which is about understanding the working of the mind and our relationship with our thoughts. You can start with these three basic mindful exercises or practices for moms.

1. Writing: Begin with the mind journey

You can try this simple exercise to assist you in getting started on your journey into mindfulness: To practice it, try to write down what your idea is about a good partner, person, as well as mother should be. After this, put down how you feel about your feel about yourself and compare it to these ideas that you have already written down. Finally, you should put down where you would like to focus a greater part of your attention on a daily basis. However, this can be as simple as the notion of having more compassion, or it can also be as specific as saying three kind of things to yourself, your, your partner, as well as your children each day.

2. Make every morning to be mindful

This is another small practice you can involve yourself in, to help you start each and everyday with mindfulness. Upon waking up, no matter who is seeking for your attention or even crying, sit upright, “wash” your hands over your face (remember, perform the motion like you were really washing your face) place your feet on the ground and the next thing to do I to take 8 slow, intentional and even breaths. You can either recite a mantra that resonates for you or pause and pay attention to the feeling of the day. Give yourself the space to go quiet and carefully listen to your internal landscape offer a pause from constant reactivity and translates into responsive calm.

3. Practice Mindfulness-asana (Eagle arms with cow face pose)

If you are looking for something that represents mindfulness, you can choose the cow face pose with the eagle arms. This can help you to remember to find perspective.

Yoga gives us numerous benefits, which are both spiritual, physical and emotional. For motherhood, the same thing applies. However, you can get an experience yoga teacher to help align your poses. Register in a yoga teacher-training program to get help and guidance.