There are at least 3 voices that speak to us as we practice yoga: the voice of the teacher, the voice of our body, and the voice of our mind.

The yoga instructor or internal teacher gives instructions, and offers suggestions. The body speaks with sensations giving a green light to continue, red light to stop, and amber to proceed with caution. The mind invites to explore more, places doubt or courage, and desire to achieve a pose.  Sometimes if we listen closely all 3 voices can be heard.

When these voices are of one accord, even the breath flows in and out easily. We feel quite stable in the pose, even as we challenge ourselves.  If  one of these voices is in opposition, like the mind being pushy, there’s often the language of uncertainty in the body…. hmmm, not quite ready to do that. If the internal teacher has a voice, it will speak up, give clear instructions, and even have a chat with the overly enthusiastic mind – a little negotiation.

Possible Language of Negotiation – okay today we’ll take this one step at a time.. go slowly, move within safe limits, and definitely extend boundaries with ease and respect.

The language of the body and the wisdom of the internal or external teacher – what a powerful combination!

Heather Greaves helps yoga enthusiasts learn more yoga even though their only teacher is a book. They say, To learn more about something, teach it. Since 2005 this yoga therapist and owner of Body Therapies Yoga Training has been helping yoga students become yoga teachers in a certified program. For more yoga tips and information visit Body Therapies Yoga Training http://www.yogatogo.com  <a href=http://www.yogatogo.com>

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.

Looking for tips on Yoga for Beginners? Yoga poses can be used to explore feelings. Think of  your time with yoga poses as an experiment; as if you were in a laboratory. Kripalu yoga developed a framework for working with emotions: Breathe, Relax, Feel, Witness, Allow.

Decide how you want to experiment with an emotion. You may wish to go deep and explore, or you may prefer to simply witness. There are 3 principles to consider when witnessing. Let’s use one principle working with a Standing Pose.

Standing poses are great to work with. They bring a quality of strength and confidence as you make effort to sustain the pose. At the same time  you remain calm and relaxed as you pay attention to your breath. The two qualities of effort and surrender create a balance in yoga poses and in life. In yoga for beginners it is an important point to grasp through experience.

Working with Emotions through Sensations

Enter the pose and find a way to hold the pose comfortably to allow sensations to emerge and expand. Avoid suppressing or sidestepping sensations. Remember to breathe consciously, and create space for the breath with micro movements.

Witness

After you have established the pose, totally focus on the physical sensations you feel.  Notice the size, shape, quality of the sensation. Perhaps you are able to see colors and images.  To witness is to observe without judging or analyzing.  If creating a sound helps with a release of emotions, by all means free yourself.

Healing Emotions

This process releases stuck energy of feelings and emotions. What do you notice when the energy is released?

I invite you to share your experience of healing emotions through any of the yoga poses you choose to explore in your laboratory.

Are you making these 3 mistakes and making your yoga practice and perhaps life more challenging? Here’s how to change that.

Mistake #1: You practice yoga exercises when you have the time – You try to practice at least once a week for at least 60 minutes with a yoga DVD or yoga instructor. You end up practicing a few times in one month.

Solution: This is practicing by default rather than with commitment. Make time every day to connect with the real you; and especially on those days that are hectic. It is more beneficial to practice yoga 5 times a week for 10 minutes, than once a week for 60 minutes.

Mistake #2: Struggling to fit your body into what you view as the yoga poses – You find some poses impossible to do and you therefore feel like a failure. For example, twists are a huge challenge; sitting with legs crossed painful; sitting up straight uncomfortable.

Solution: Accept the uniqueness of your structure as well as the uniqueness of the yoga instructor. Try to modify both the pose and the pace to fit your body.

Mistake #3: You forget to breathe - You struggle in the pose and lose the breath. You bring the same response to a hectic life to your yoga.

Solution: Connect flowing movements with the breath. And when you hold the pose still, consciously create movement with the breath.