What is one thing that every yoga teacher trainee must do?

Keep up with your homework and assignments on a regular basis. There is far more theory than one would expect so leaving things until a few days before classes is definitely not a good idea.

What is one thing that every yoga teacher trainee must avoid?

Taking on too much when teaching a session during practicum.

Is being a yoga teacher just trendy or is it here to stay?

I believe that Yoga will become even more mainstream over the next 20 years or so. Qualified and dedicated Yoga teachers will continue to increase in number and in demand. I see Yoga moving into the school system as a way to help children understand themselves, quiet their minds , increase their ability to focus and concentrate and also as a way of teaching empathy and compassion for others. Another benefit will be helping children understand and deal with their emotions.

I think there will also be an increase in the demand for Yoga teachers in the older group of our growing senior population.

So no Yoga teachers are here to stay, I think.

Can a yoga teacher still be successful if they are in a crowded niche?

Yes I think so.

One of the things that Yoga has taught me is that finding inner peace, awareness etc comes from inside and is not dependent upon external circumstances.

For sure some environments are not as helpful/conducive to the practice of Yoga but this then becomes a teaching space for being right here right now and in the moment and remaining in touch with your self remaining connected to your inner quiet space. I had a group of my students in my home for one session while I was having my bathroom renovated and at first I was feeling negative about trying to have a class amidst the noise of men ripping down walls etc. I gave myself over to the experience and the most wonderful thing happened. We completed our class and even had a wonderful Savasanna.  The students all said that although they heard the background noise, they were able to stay focus on the inner space they had created and after class reported feeling relaxed and energized.  I also feel more energy for daily activities. Yeah for Yoga!!

What has the yoga teacher training done for you?

Yoga has given me so much over the years even though for much of that time and until the last 2 years my practice has been an on again off again one.

It has given me a feeling of really living in my body instead of my brain.

I feel stronger in my body and more confident in my ability to withstand physical as well as emotional, mental and spiritual challenges that life brings.

I have also been given a chance to work with amazing people who are my teachers and my students and whose presence in my life has given me more meaning in my life.

Most of all Yoga has set me on a Spiritual path which I have been seeking most of my life. I have been able to integrate my own meditation practice with my Yoga and feel my connection to my Source and my Purpose.

 Cheryl Fenn is a retired Registered Nurse, Reiki Master and Reflexologist. Cheryl taught in the Nursing and Practical Nursing program at Mohawk College before her retirement in 2007 after 27 years with the College. She is very excited to begin her Yoga teaching practice starting in the spring. Her areas of interest include working with the Zoomer age group, Seniors and Children and Meditation practice.

Approximately 1 out of 4 adults experience low back pain. It is a growing problem. The cause of the pain can be physical, and aggravated by behavior. If you want to address more than the physical cause of the pain, yoga moves offers a holistic approach.

Types of Yoga Moves

In a typical class of say 60 minutes, you could practice 10 yoga postures. Typically a yoga class will have breathing exercises at the beginning or end of the class, and relaxation at the end of the poses. Postures would have to be adapted and modified to suit your ability and pain sensation.

While there is no set prescription of a combination of yoga poses for low back pain, the movement has been proven to work. In 10 poses you could cover a variety of movement: Lying on the back, lying on the stomach, kneeling, standing forward bend, sitting forward bend, back bend, and lateral bend. All postures appropriately arranged.

Quality of Movement

When a beginner to yoga is able to focus on the sensation present, the awareness allows for self-regulation: Softening the knee this moment, re-engaging the lower abdomen and solar plexus area to lengthen the spine, re-engaging the quadriceps and hamstrings.

Repetition a few times with the breath rather than holding the poses is often easier. For example: Exhaling bend and then inhaling extend; or raising and lowering the arms while lying.

To improve strength, over time poses can be held and made increasingly difficult.

While you may experience relief from pain in your first session, the benefits of yoga accumulate. Give yourself at least 6 weeks with the program. Four months is actually just the beginning.

Results

Yoga is a holistic therapy. You’ll experience more calm as well the physical benefits of reduced intensity of the low back pain, increased flexibility and strength. More mobility and even the complete absence of pain is also possible, depending on the cause of the pain. You might even reduce your use of medication. Posture will improve.

Some yoga classes include meditation, even if it is 1 minute of breath awareness at the end of the class when the mind is already significantly more quiet. Regular practice of yoga and meditation increases our ability to observe ourselves and regulate behaviour that would increase pain.

Heather Greaves helps yoga beginners and enthusiasts learn more even though their only teacher is a book. “To learn even more about something, teach it.” Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a Yoga Alliance certified program.

When I started my morning, I was feeling fine. By the end of my morning yoga practice, I felt enthusiasm touched by gratitude, was overflowing with optimism, and clarity filled my mind. There was a spring in my step, and I felt ready to greet the world. How come such a boost?

Today’s yoga practice started with a warm shower to freshen the body (I hope to get back to cold ones when the temperature rises). A reading on personality types inspired me and freshened up the mind. This was followed by a practice on the mat that began with a centering chant.

The warm-up was core strengthening. I kept awareness of my breath in order to synchronize it with the movement, and this increased mental focus. The rhythmic chant playing in the background was an encouragement for me to keep up… and I needed that towards the end.

I rested after the warm up to allow my heart beat and breathing to slow down a bit. And I remained aware of what was happening in my body and the thoughts in my mind. Some body parts pulled my attention.

This is day 2 of the Kundalini Yoga Sat Kriya workout – a series that helps digestion and elimination, and any sexual ailments. It is very strengthening and builds endurance. I enjoyed the kriya workout and the short rest periods during the series. Day 2 was easier than Day 1. The longer relaxation at the end was soothing for my body and soul. I floated away with the healing chant that also doubled as a 10-minute timer.

I had time to include the special 1000-day meditation chant at the morning practice today. The practice ended with me heartily singing the Kundalini closing prayer:

May the long time sun
Shine upon you
All love surround you
And the pure light
Within you
Guide your way on

Yes, courage came with a good workout and a song in the heart. Let’s keep the faith.

It’s the beginning of the school year and students of all ages will experience stress at one point. Good stress lights a fire and gets us moving. It becomes bad stress when the mind fixates on the situation.

When the mind is boss, it shows up in the body as headaches, digestive problems, poor sleep, lack of concentration, muscle tension, difficulty breathing, anxiety and many other symptoms. Interpersonal relationships suffer, and you become an unhappy camper.

Meditation offers great relief from these symptoms. A regular daily practice of 10-20 minutes can make a huge difference. There’s a smile in my heart when I see students interested in learning to meditate and taking the time to develop this life skill. I know first hand just how important it is to have the mind as a friend.

Here in Hamilton there are many types of meditation offered, for fee and for free. Here are two group classes:

1. Classes by Samara at the Regent Health and Chiropractic Clinic  (see http://tinyurl.com/ye2xb4w).

2. Classes at Blue Heron Zen Buddhist Centre (see  http://blueheronzencentre.blogspot.com/)

If your schedule is quite inflexible, private meditation classes are offered throughout our city as well. If you’d like to learn  meditation in a semi-private or private class, you may call  905-628-6463 or email us.

Heather Greaves

Yoga Teacher Trainer

1. Shallow Chest Breathing

Is your breathing shallow? To check, place one hand on the chest, and the other just above the navel. If the hand on the chest moves more, then shallow breathing is your normal breathing pattern.

Shallow breathing, also called paradoxical breathing, creates tension in the shoulders, neck and thoracic spine and increases heart rate, breathing rate, muscle tension and metabolism.

Yoga Breathing Exercise: To correct chest breathing, practice the following exercise 10 – 20 minutes daily for several weeks until breathing from the diaphragm becomes natural and easy.
•    Lie on your back with you knees bent and feet flat on the floor.
•    Place a hard cover book or 10-15 lb sandbag on your abdomen around the area of the navel.
•    As you inhale through the nose, lift the book. As you exhale through the nose, the book lowers.

2.  Rough Breathing

Your breath is jerky. Sit comfortably with the spine lengthened. Notice your incoming and outgoing breath. Is it smooth?

Yoga Breathing Exercise: Place one hand about 4 inches away from your body. Move one finger from navel to chin as you inhale, then back down as you exhale. Practice with awareness of the breath.

3. Mouth Breathing

Mouth breathing exacerbates high blood pressure, asthma, heart disease, dry cough and many other medical problems.

Yoga Breathing Exercise: Sit comfortably for 3-5 minutes and practice breathing through the nose. You can also press one nostril closed with a finger or thumb and breathe slowly through the other nostril. Then change sides.

Yoga breathing exercises must be practiced without force.