Special thanks to: aurawellnesscenter.com.
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Many thanks to: www.yoga-teacher-training.org. By Kimaya Singh
Instructors need continuing education resources for every ailment. In this way, your are able to expand on what your learned in your foundational yoga teacher training. Luckily, this blog has many articles on a variety of subjects. Therefore, if you need to learn more, please use the green search box in the upper right hand corner. All you have to do is enter your keywords and submit. If you’ve ever experienced any type of back pain, you know that it can dominate all aspects of your life. Constant pain becomes a daily issue that can’t be easily forgotten. It can cause negative feelings to seep into your being which eventually transfer to your interactions with others. You might have less patience with your kids, show less enthusiasm at work or treat friends and family with less kindness. Back pain sufferers typically turn to medical doctors to prescribe medication to ease the pain. Those not interested in medication might turn to a chiropractor or specific stretches to find relief. Many asanas are successful at relieving and even preventing back pain. Those who have never tried yoga before might be a bit wary of a whole-class setting. A private yoga session gives people the privacy and direct instruction they desire. Even a student who is experienced can benefit from the specialized nature of private yoga sessions. The Yoga instructor should meet the needs of the client to the best of his or her ability by learning as much as possible about the client’s specific areas of pain, the cause of the pain and other medical history. Focus on the Entire Body We know that when pain is apparent in the back area the cause can often be due to tightness or strain in other areas of the body. Sometimes tight hamstrings, the neck or shoulders are to blame. Yoga teachers should explain this important concept to the client as they provide them a variety of stretches that focus not only on the back specifically but also on the limbs and core. Strengthen the Core Many back problems are also due to weak core muscles. When a person works on strengthening the core muscles, those muscles can then take some of the strain off of the overworked back muscles. Private yoga instructors should provide several core-building poses for the client to work on every day. Give Easy Assignments Yoga teachers will most likely meet with their clients once or twice a week. This is certainly not adequate for someone suffering from back discomfort every day. Instructors should leave their clients with a few easy poses to do every day, perhaps twice a day or when the pain strikes. This will give the client important tools to use to relieve the pain. Once they begin to see results, they will most likely become more excited and motivated during the rest of the yoga training sessions. Many thanks to: www.yoga-teacher-training.org. By Bhavan Kumar How should teachers handle precautions for back pain? Each student who has back pain is different, because no two injuries and students are exactly the same. This is something every instructor should have learned in foundational yoga teacher training. Although I have outlined precautions and prevention guidelines below; these would be considered typical. As Paul would often say, “Back pain threshold and the exact cause of it are unique.” Below this paragraph is a handout that you can use to educate your students. ABC News reported in 2009 that Yoga training improves mood and ability to function in people with back pain. This study, done by the National Institute of Health, found that patients who used a combination of Yoga and traditional therapy did better than those who received treatment alone. Because almost all Americans have at least one episode of lower back pain, the ailment costs the country more than $34 billion every year. Nevertheless, doing the wrong asanas or doing them incorrectly can create additional pain and injuries. The key to success lies in knowing the cause of your back pain and finding a Yoga instructor who knows how to use asana as a therapeutic tool. Depending on the individual, particular postures may not be recommended.
Important factors to consider are age, health, flexibility, balance and strength. Because different styles of Yoga vary in intensity and technique, finding the right class can be confusing. Gentle or restorative Yoga is becoming more common for people with limitations. Therapeutic Yoga classes are also good choices. Therapeutic and restorative classes focus on holding gentle poses, using props and safely making adaptations to asanas. Precautions for Preventing Back Pain in Everyday Activities • Don’t bend at the waist and round off the spine when lifting objects. Use the knees instead. • Don’t forcefully twist the spine; turn the entire body. • Don’t lift heavy objects. • When you have to lift, hold objects near the body to distribute weight. • Avoid excessive or strenuous activity. • Keep the body aligned. Benefits of Yogic Methodology for the Back • Relaxes muscles, increases flexibility, and prevents strain • Builds strength and endurance • Supports alignment, good posture, and coordination • Increases awareness of body’s strengths and limitations Ten Common Poses that may be Contraindicated for Back Pain • Camel Pose • Cobra Pose • Corpse Pose • Bound Angle Pose • Legs-Up-the-Wall Pose • Standing Forward Bend • Intense Side Stretch Pose • Reclining Hero Pose • Bow Pose • Handstands Each of the above mentioned postures might not cause pain to your back, but if you decide to try them use caution, be gentle, see how you feel, never force and be prepared to modify. As with everything else, the use of Yoga for back pain requires moderation and caution. While studies clearly show that asana practice helps, choosing the right poses and doing them correctly is crucial. The best way to do this is to find a Yoga instructor who knows how to choose the asanas you need and adapt them to your needs. Side Note for Teachers: Precautions for back pain should be covered on student application forms. Teachers should state general precautions at the beginning of each class. Do not give medical advice, but do make sure your students know they should consult a health care professional before attending Yoga sessions. Many thanks to: www.yoga-teacher-training.org. By Sangeetha Saran
Many people are suffering in today’s world. Common ailments like headaches, backaches, digestive problems, high blood pressure and chronic fatigue are becoming so well known that we barely bat an eye when a friend mentions his or her ailment. While sometimes there are valid medical reasons for an ailment, more often than not the problem is due to a dietary choice or lifestyle habit that can be stopped if someone has the desire to do so. Many people turn to medication for the easy fix which might lead to further side effects and health issues. It’s easy to get caught in a vicious cycle. It’s also relatively easy to get out of the cycle of malady, discomfort and pain if you set your mind to it. Sometimes all it takes is a healthy diet, drinking plenty of water and exercising. Yogic methodology is an extremely effective way to cure many common ailments quite easily. Once someone commits to a steady practice, they will find that they feel longer, stronger, leaner and healthier on a regular basis. They’ll begin to crave the good feelings that yoga training provides. As a yoga instructor, your job is to nurture this growth and development in your clients to encourage them to press on. If you are teaching yoga sessions for a host of ailments, take some time to get to know your client and focus on one or two goals at a time. Medical History It’s important to know the medical history of your client before designing a program. You need to know their medical history, current and past medications and other health concerns or problems so you can develop a yoga routine that minimizes risks. It’s also important to ask the client what he or she would like to accomplish with yoga training. Does he or she want to relieve the pain, prevent it or both? Set Goals As a yoga teacher, you should encourage your client to set specific goals for each session. Goals will vary depending on his or her level of ability and previous experience with yoga training. A goal might be as simple as learning four new poses each session or to practice for 15 minutes each day in between sessions. Work with your client to come up with some measurable goals so they can feel a sense of accomplishment and success in their yoga practice. Get Feedback and Adjust Once you have worked with the client for a few sessions, check in with him or her to determine if he or she is satisfied. Is the ailment subsiding? Do you need to readjust the routine? Is he or she happy with how the sessions are going? Make sure you are communicating with the client and adjusting the routine to meet his or her needs as best as possible. Special thanks to: www.yoga-teacher-training.org. By Gopi Rao Assisting asanas is an art form that requires communication and observation skills. Teaching a Yoga class is a unique experience, and every class is different. The range of students, along with their comfort and ability levels will obviously vary. As Yoga teachers, we learn to make Yogic methodology an accessible activity for people, no matter what his or her fitness levels are. Offering alternatives to certain poses along with assisting with asanas are integral parts of being a mindful teacher. After all, one of the many reasons people enjoy the practice of Yoga is that it offers something for everyone, regardless of age, fitness level, or experience. One of the key aspects of being a strong Yoga instructor is the ability to observe students as they flow through their practice. Making sure they have good posture, correct footing, and are following the proper breathing techniques is all part of the process. Sometimes this means that extra verbal instruction might be required, other times it may mean offering a hand to help balance or gentle physical touches in order to guide the body through the asana. Whatever the case may be, a good teacher will know when to step in so that students get the most out of their practice. Flexibility and balance are two of the main physical issues that we hear most about as teachers. Many students come to class and volunteer those two words (flexibility and balance) as to why they are taking classes. However, those two concepts are also very difficult for some people. It is up to you, as a teacher, to help guide them through the difficult asanas. This can be done in a gentle way, without forcing the issue, by touch and verbal cues. Often we find that simple words of encouragement are the best ways to help students as they move through a particularly challenging asana.
One of the most important things to remember is to not force the issue. If a student is having a problem with a certain pose, it is never a good idea to get them to conform by using force. Doing so can lead to the student feeling uncomfortable or even lead to injury. Many times people come to Yoga training as a way to recover from a previous injury or because they are learning to gain some physical or emotional strength. Since we, as Yoga teachers, cannot know everyone’s history, all we can do is offer gentle yet constructive advice when assisting asanas. Special thanks to: aurawellnesscenter.com. By Faye Martins
How much impact does yoga have on the recovery of cancer patients? Yoga is an art form that is greatly appreciated for its positive effects on the body. Physical, mental, emotional, and spiritual health are each enhanced through the practice of yoga and other holistic methods. Yoga is a calm and relaxing method of strengthening the body and ridding it of toxins, making it an ideal exercise for patients who have long-term or terminal illnesses. Cancer is a disease that is growing rapidly in today’s world, but few know the benefits of yoga to cancer patients. The illness itself is not the only thing that negatively affects cancer patients; the majority of treatments, such as radiation therapy or chemotherapy, also have long-term detrimental effects. While the symptoms and signs of the disease can be terrible and debilitating, the treatments can be just as harsh on the body. It is important for these patients to find ways to alleviate some of their pain, without medication and more potentially painful treatments, as these things can sometimes be more harmful than helpful, when considering a long-term period of illness. Metastatic, malignant cancer cells are not the only toxins circulating in the bodies of cancer patients. The remnants of treatment can remain in the body for long periods of time and may produce illness later. Yoga increases blood flow without increasing blood pressure, and gentle poses will assist in balancing metabolic processes and increasing the activity of the lymphatic system, beginning the elimination of these toxins from the system. The slow movements and deep, therapeutic breathing increase oxygen flow in the body, allowing for further toxin removal. Not only are there physical benefits to teaching yoga to patients recovering from cancer, but the mental and emotional benefits are great. Yoga has been proven to reduce anxiety and stress, alleviate migraines, and relieves tension throughout the entire body. Anxiety and tension have been linked directly to immunosuppressant effects, and by reducing these feelings in the body, patients are increasing their body’s own natural defense against illness, including cancer. The beginning lessons may be difficult for some cancer patients, particularly if their body has succumbed to the illness greatly, but the benefits of yoga are worth the initial rough start. The deep breathing exercises (pranayama) are also an important aspect of teaching yoga to cancer patients. As time progresses, patients will find that regular, restorative yoga exercises helps them cleanse their bodies and gives them a sense of comfort and ease, washing away their anxieties and worries. Special thanks to: www.yoga-teacher-training.org. By Gopi Rao
After completing my third yoga teacher training course, one student raised her hand and asked, “Now that you know everything, who has more tension in the hips – men or women?” My answer was, and still is, “I don’t know it all, but both genders have a lot of tension and tightness in the hips.” Whether we’re commuting to work or sitting at our desks, many of us have sedentary lifestyles. When we remain in any one position for too long, our muscles contract, creating imbalances in our musculoskeletal systems. One of the most common of these is in the muscles that move the hips. What Causes Imbalanced Muscles? The cycle begins with some kind of trauma, often caused by repetitive use, injury, structural imbalance or poor posture. Inflammation from trauma leads to muscle spasms, knots and scar tissue. Unless the process is interrupted, the condition gets progressively worse and affects the entire body. Which Muscles Move the Hip? • The hamstrings run along the backs of the thighs. When the hamstrings are too tight, the back rounds forward. • The hip flexors consist of the psoas and the iliacus muscles. The psoas attaches the femur to the lower back, and the iliacus connects the femur to the hip. Sitting, running and pregnancy contribute to tight hip flexors. Activities, such as tennis or golf, that require a one-sided stance also tighten these muscles. • The hip rotators include the piriformis, which runs along the back and side of the hips and connects the thighbone to the sacrum, and the gluteus maximus, which joins the pelvis to the thighbones. Tight hip rotators pull the pelvis out of alignment and limit range-of-motion. How Does Yoga Help? Hip-opening stretches reduce discomfort in the shoulders, back and knees. Yoga poses may also lower the risk of diseases related to sedentary lifestyles, prevent arthritis caused by overused joints and guard against osteoporosis. Because imbalances in the lower body vary, depending on type of trauma and individual fitness, it is always a good idea to consult a teacher with a good knowledge of anatomy and therapeutic Yoga before undertaking a new exercise regimen. Which Poses Open the Hips? • Warrior Pose 1 • Reclining Hero Pose • Pigeon Pose • Cow Face Pose • Bound Angle Pose • Downward-Facing Dog The damage to the body and the discomfort caused by tight muscles create a spiral effect that gets worse with time. Yoga, on the other hand, relaxes muscles and calms the nervous system, both of which help to alleviate tight muscles and encourage general well-being. The hips benefit, but so does the rest of the body. Conclusion No matter how many Yoga certifications you have, please don’t lead your students to believe you know everything. Our egos and our hips are works in progress. Special thanks to: www.yoga-teacher-training.org. By Faye Martins
After receiving your certification, you might be busy. Many interns have teaching positions before they complete their yoga teacher training courses. This means, we should be prepared to field questions when they arise. Do you have a prepared “elevator speech” for people who express an interest in your classes? If you don’t have anything prepared, today is your lucky day, because below this paragraph is a prepared handout for prospective students. This is a gift for you. The Seven Health Benefits of Yoga Practice Yoga can be an extremely effective tool for maintaining overall health and wellness. It’s kind of like taking your vitamins each day in order to keep your body as strong as possible. Practicing yogic techniques on a regular basis keeps our bodies, strong, limber and healthy. Yogic exercises also provide relief for many people suffering from common ailments, from headaches and backaches to insomnia or anxiety. The benefits of yogic exercises are indisputable and reliable, and they far outweigh any risks associated with it. Increased Flexibility Poses (asanas) provide gentle stretches to the muscles, joints, tissues and ligaments, which allow them to gain flexibility over time. The more you practice the postures, the easier they become because your body becomes familiar with the movements. The more you move and stretch, the easier the asanas become, which allow you to push even further to gain more flexibility. Greater Strength Some asanas require more strength than others. While some poses focus on relaxing or stretching a particular part of the body, others rely on arm, shoulder or leg strength to hold the pose. As you continue your yoga training, the muscles needed to hold those poses will become stronger. Many asanas work the core muscles, which are integral to the overall strength and wellness of the rest of the body. Increased Stamina Beginners often hold poses for just a few breaths. As you progress in your yoga practice, it’s fairly common to want to hold the pose a little longer to gain the same benefits. As you learn to focus and hold a pose longer, it helps your stamina increase. As stamina increases, you are also able to flow more quickly and smoothly into a series of postures, which causes your yoga workout to become more aerobic, if you desire. Improved Circulation Blood flow is increased as you move your body through a series of postures, which automatically improves circulation. The heart, lungs and other body organs receive fresh blood supply to keep them as healthy as possible while toxins are naturally pushed out of the body with new blood supply. Reduced Stress Levels The breathing and mediation portions of yoga training sessions help to greatly reduce stress and anxiety levels. Practitioners learn to dwell on positive thoughts instead of negative. They also learn important breathing and meditative tools to use when feeling stressed. Improved Attitude Over time, a regular yoga practice results in an overall improved attitude. People who practice often find that they become better at releasing tension and stress before it affects them. They also learn to be grateful for what is good and to live more in the present moment. Better Posture Most asanas require a nice, straight spine and proper alignment. As people get comfortable aligning their body during class, it becomes a more natural thing to do all of the time. After practicing yoga for a while, you’ll notice you have better posture. Many thanks to: www.yoga-teacher-training.org. By Amruta Kulkarni, CYT 500
When I graduated from my first yoga instructor training intensive, my first assignment was teaching beginners in a corporate gym setting. Those students were dedicated and I can easily say they taught me as much as I taught them. Most of them had very different ideas about what they thought yoga training was all about. Yoga can be intimidating for beginners because of many preconceived notions about it that may or may not be true. Beginners might think you’ve got to be able to twist yourself into a pretzel and balance on one leg to practice yoga. Those of us who are seasoned yogis might laugh at that because we know better. We know that yoga is a personal experience where you push yourself as far as you wish to go, and you work toward personal goals regardless of what the rest of the class is doing. In order to get most people comfortable with asana practice, it’s best to start simple and ease into harder poses. New students can feel successful and confident in the less challenging asanas, which will inspire them to reach a little further. Many asanas are perfect for beginners because they do not require much background knowledge or skill. Pose of a Child The comfort and relaxation that child’s pose brings to each of us is enough to keep you coming back for more. It’s one of those poses that you can just melt into and stay there as long as you like. You can use it to meditate, to rest or to stretch the back muscles. It’s idea for beginners because it is simple and once you’re in the pose it requires little adjustment or thought. Forward Bend The forward bend does wonders for the backs of the legs and the lower back while rerouting blood flow throughout the body. It’s relatively straight forward to perform and it requires just a couple of bodily adjustments to get it right. Beginners really only need to think about keeping their feet hip-width apart, toes forward, knees slightly bent and upper body relaxed. Downward Dog Downward dog just takes the forward bend to the next level. Again, it is fairly easy to get into and out of and beginner’s can still perform the pose even if they don’t push their heels all the way into the floor. Teachers should remind beginner students to push firmly into the mat with their hands. Easy Pose Easy pose should be taught early on because, well, it’s easy. It is a great pose to know for meditation and breathing work. It also gets people thinking about posture and focusing on the body without having to be contorted in any awkward position. Mountain Pose When you can successfully get into mountain pose, you have learned a lot about your body’s posture and alignment. It is good for beginners because it teaches them to pay attention to things like a straight spine, an elongated neck, pushing the shoulders down and back and pulling the belly in. These are all important queues for many other more physically challenging poses. Tips for Teachers No matter how many years you teach, or how many yoga teacher certifications you have, beginners will have fresh viewpoints about this practice we value so deeply. Listen to them patiently and you will learn more about yourself as you master patience from within. Many thanks to: aurawellnesscenter.com. By Faye Martins
What can Yoga do for chronic back pain? From a point of pure speculation, it might be a fair guess to assume that 10% of the world’s population is affected by back pain. However, let’s look at the statistics in just one country. Back pain is something that impacts more than 31 million Americans in a year’s time, according to the American Chiropractic Association, and a study conducted in 2010 called the Global Burden of Disease, which determined that lower back pain is a leading cause for missed days at work. The majority of cases noted in this study were not caused by infections or disorders, whether metabolic or degenerative, but rather by mechanical problems like severe physical trauma. Prevention There are quite a few suggested prevention strategies for back aches, such as maintaining a healthy weight and avoiding heavy lifting without assistance, maintaining perfect posture, and avoiding long periods of resting the back muscles. Many people find that they follow these instructions to the best of their ability, but they still succumb to crippling pains associated with back problems. For these people and many more, yoga could be the answer to managing their back pain and making life significantly better, with the absence of chronic and nagging back aches. The four main focal points of yoga postures are stretching, strengthening, balance, and increasing flexibility. These factors, when a yoga pose is practiced properly and consistently, will lead to better long-term management of pain for both the upper and lower back. Poses that focus on the spine allow for better centered strength in the back and an enhanced posture, which leads to the quelling of back pain over time. Bending chest stretches also promote health in the upper back, while many waist stretches will decrease the effects of a lower back ache. Where to Start The classic yoga pose known as the Downward-Facing Dog can make managing back pain easier; although this does depend on the fitness level of the participants. This it is not a pose that inactive beginners can perform immediately; it is a pose that stretches the entire body with a heavy focus on the extensor muscles in the back. This posture also allows for the spine to adjust slightly due to gravity, allowing the vertebrae to line up in a more natural position, and leading to decreased back pain caused by spinal pressure. The Upward-Facing Dog is a member of the back bending family of yoga postures that also benefits the back muscles, as well as abdominal muscles. Another therapeutic yoga pose that benefits the back, and assists in managing back pain, is the Triangle pose, which offers the additional benefits of strengthening the core and legs, as well. This pose alleviates the pain from chronic back inflammation, as well as sciatica and neck pain, both of which contribute heavily to the problems of chronic back pain. Alleviating the contributing factors is a huge step towards managing back aches for long-term considerations. What Can Teachers and Schools Do for Chronic Back PainBeside our activities of teaching in the corporate sector, many of our students could use a workshop about back health and pain reduction. Additionally, teachers who know how to use props can easily teach students who have been inactive how to practice Downward-Facing Dog with a chair, Triangle with blocks or a chair, and lower Cobra variations for back bends. The Type of Instructor Needed for Chronic Back PainThe manager of a Yoga school knows the unique talents of each instructor. There are just as many people with back pain as there are hard core athletes. If you want to open your doors to twice as much business, you have to assign the right teacher to the right class. Most yoga instructors tend to specialize and find students with similar interests. Therefore, a teacher with an excellent track record of student safety, and one who has a therapeutic or restorative background, is needed in workshops or classes that specialize in reducing back pain. |
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