Finding a Yoga Teacher

I loved this blog entry - sharing it with you - Arlene:

From: http://mahamondo.typepad.com/mahamondo/2007/07/index.html

So, if you're just starting out, though we lack the resources/yoga teachers (in Brunei ), here are some tips to guide you through finding a yoga teacher. And a TRUE one at that. This speaking from a yoga junkie.

Seek a yoga teacher, and perhaps bear these in mind, Have faith and ye shall find:

1. A teacher who is really living La Vida Yoga. They know their s*** and they care about their practice. Its sincerely felt yoga and not gym instructional type yoga. Nor should it over the top new age yoga - i took this word for word from a yogi friend, Mahamondo. It just hits the spot. Terima Kasih!

In this context, i am one who is wary of teachers as such. Some do truly believe that since they have the stamina and strength with 6,000 minutes cardio, dumbells and barbells, they really do believe yoga would be a piece of cake. It's really NOT because I have been THERE.

It is also these gym instructional type who thinks they can learn yoga through a DVD, copy and teach the exact same thing.

I thought number 1 kinda caps it all off, but I'm going to break it down anyway. Forgive me if i have set standards of a yoga teacher too high here. But. They really do exist.

2. A teacher who has a strong practice, yes yes we've established that. A teacher with practice evolves and learn from his/her own practice. If you don't have a clue to what this means, simply put, a teacher needs to find time alone with his/her yoga practice.
A teacher who doesnt will only 'cheat' his/her students.

3. A teacher who isconstantly learning , constantly evolving and updating him/her self. So if perchance you come up to him/her and say, hey do you do Bikram, he/she does not say Bikram who?

4. A teacher who is a real living person with feelings, even better - one who has the occasional short spurts of temper tantrums and can/have used his/her yoga practice to deal with it. I'm not all inspired by a man in a robe who's living in a cave/ under a tree. I'm more inspired by someone who has gone through life's ups and downs and has been there and has what it takes to encourage and inspire. (note that i do not have anything against people sitting in caves/ under trees)

5. A teacher who you trust as you also evolve in your own practice. Many good yoga teachers are not certified but they have long experience or hours with their own practice as well as in their teaching. As also being one who instructs, they are also one who listens.

6. A teacher with good dialogue. Whatever language they are using, their words has to be one that drives you, and borrowed from Oprah: opens up a Light bulb moment. Words are powerful. They either make or break you. To take an example, a good teacher stays with you with soothing words of encouragement when you can't bear to stay in warrior poses any more! If a teacher goes for a loo break instead or is just sitting there, ditch the class.

Coming from a language teacher's background, I find it really important to have proper BASIC grammar, tense, good sentence structure when teaching in English. This attribute is something I hang to. I'm stuck with it. Aside from that. Have content in their sentence structure.

7. A good teacher would always find the time to touch you. Adjust you. Keep you going. I personally love adjustments. The power of the touch is magical. It's second to a hug or a kiss on the forehead. This is the teacher's personal touch. As a student, one feels special and feel almost connected with the teacher. I have had my shoulders and my neck massaged with lavender lotion and it smelled & felt so darn good. I also loved the teacher for giving me that special touch. But massaging over 10 students in a class in savasana would not work.

8. You would want a teacher to be observant and has 2 extra eyes at the back of their heads (ok, I kid) especially in a class of 10 and above. They can spot your little toe from the back end of the room and still asks you if you're doing ok.

9. Seek a teacher with a sense of humour. Yoga teaches you to laugh if not more. It teaches you to laugh at yourself. Laugh at life's complications.

10. And if you are really new to yoga, seek a yoga teacher who takes you by the hand and gently eases you into this world of yoga that is our birthright. A true yoga teacher teaches and shows you that during your journey, they really are not your teachers but the teacher truly is yourself. Ong Namo Guru Dev Namo.

Hope these help. Putting my teaching experiences aside, i sought out these 10 from the point of view of a learner of yoga. Teachers are after all learners too.

Danura, you couldn't have put it better. Terima kasih -

Fwd: Anatomy and Asana: Workshop UPDATE!

Hi Yogi Anatomist,

I am in the midst of writing your I Love Anatomy ezine that is being sent the first week of December. In the meantime, here is your workshop update.  In an effort to bring you as much good anatomical information as I can, in a variety of different ways, you'll also notice that I have included a 3 day peer-to-peer teleconference for a maximum of 5 people in January.  Those details are below.

All the best,

Susi 
 

Here are the scheduled workshops:
Preventing Yoga Injuries – 1 Canadian location, plus 1 USA location

The Pelvis and Sacroiliac Joints

Here are the scheduled teleclasses:
 3 Day Peer-To-Peer Teleclass (new)

Upcoming 4 Day Trainings in 2008:
Colorado
Wisconsin


Please scroll down for more information.
If you think someone would benefit from this email, please pass it along.

What Lorrie Maffey, PT is saying:

"During a yoga session, Susi has a remarkable ability to "see" where movement and energy is flowing through a person. She can also "see" where this is not happening and with encouraging words, imagery and movement suggestions she can help one restore flow through these regions. Her teachings and writings are a valuable tool to assist others in developing this skill. I have enjoyed and gained much from all of our "late night brain storming sessions" and our mutual clients have always benefited from our combined efforts to assist with optimizing their own ease of flow."
Lorrie Maffey (physiotherapist) BMRPT, MPhty, Dip Manip PT, GunnIMS, Medical Acupuncture



Upcoming Workshops,Teleclasses: January-February

WORKSHOPS/CLASSES

Anatomy and Asana: Preventing Yoga Injuries
with Susi Hately Aldous
Yoga offers an incredible way to improve and maintain your health and wellbeing. Since Hatha yoga is exercise, injuries are possible. This workshop will give you strategies and principles you can use to help your students prevent yoga-related injuries, and if they have already occurred, what you can do to help your students overcome them.
Location: Blue Moon Body Works – Austin, Texas 
Dates: Sunday January 6 and Monday January 7, 2008
(max size 16 participants)
Early Bird Price: $279 until and including December 5
Regular Price: $359 after December 5
Call Cara toll free at 866-229-2645, or REGISTER ONLINE at http://www.functionalsynergy.com/qs/category/48/5467/0/0

 

Anatomy and Asana: A Group Therapeutic Yoga Class
with Susi Hately Aldous
This is an opportunity to refer yourself or your client to a group class while I am in Austin. Group size will at maximum 15 people.
Location: Blue Moon BodyWorks – Austin, Texas 
Date: Sunday January 6th

Time: TBA
(max size 15 participants)
Early Bird Price: $25 until and including December 5
Regular Price: $45 after December 5
Call Cara toll free at 866-229-2645, or REGISTER ONLINE at http://www.functionalsynergy.com/qs/category/48/5467/0/0

Anatomy and Asana: Private Therapeutic Sessions
with Susi Hately Aldous
This is an opportunity to refer yourself or your client to private session while I am in Austin. If you would like, you are welcome to join your client and observe.
Location: Blue Moon Body Works – Austin, Texas 
Date: Tuesday January 8

Times: TBA 

(max size 15 participants)
Price: $90
Call Cara toll free at 866-229-2645, or email her at lovelyladies@functionalsynergy.comto book an appointment.

 

 

Anatomy and Asana: Preventing Yoga Injuries
with Susi Hately Aldous
Yoga offers an incredible way to improve and maintain your health and wellbeing. Since Hatha yoga is exercise, injuries are possible. This workshop will give you strategies and principles you can use to help your students prevent yoga-related injuries, and if they have already occurred, what you can do to help your students overcome them.
Location: The Yoga Loft – Edmonton, AB
Date: January 26^th & 27^th, 2008
To register or for more information, call Sarah at The Yoga Loft

Phone: 780-433-8999

Email: theyogaloft@shaw.ca

 

Pelvis and Sacro-Iliac Joints
with Susi Hately Aldous

It is often said that experienced yogis know more about their pelvis and sacroiliac joints than inexperienced yogis because of the pain they experience during their yoga practice. It doesn't have to be that way! This session explores how the sacrum, pelvis and sacroiliac joints moves during standing poses, back bends, forward bends, twists and inversions. We'll look and feel the anatomy of the pelvis, si joint and delve into common problems can occur, including sciatica and piriformis syndrome, and what you can do to keep these pieces functioning optimally for a safe, and strong practice.

Location: Red Deer Yoga through Y.A.R.D. Society

Date: Saturday, February 2, 2008

To register or for more information, call Paula at Y.A.R.D

Phone: 403-350-5830

Email: pdking@telus.net

 

 

TELECLASSES

 

Anatomy and Asana Teleclass: A small group experience
The Spine, Core Stability and Yoga Asana
with Susi Hately Aldous

This series of interactive teleclasses are designed to expand your knowledge and application of anatomy, functional movement and therapeutic yoga as they relate to your practice as a teacher. In the first session we'll explore the spine; the second class we'll explore core stability; and in the third class we'll blend our knowledge of the spine and core stability as they relate to specific yoga asanas. Using an online multi-media format, I'll be loading up photos and drawings for discussion purposes.  
I am limiting the 3 session series to 5 participants to foster good discussion as well as to ensure that you get your questions answered.
You can choose to join the 11 am (MST) class or the 5 pm (MST) class. Each group will have a maximum of 5 people each.
Here are the Details:
Date: Tuesday January 15, 22, 29 2008
Price: $75
There are 2 times for these teleclasses (choose your time)
11:00 am Calgary, AB Canada time (MST) (5 people per class)
5:00 pm Calgary, AB Canada time (MST) (5 people per class)

To register, call Cara toll free at 866-229-2645 or REGISTER ONLINE at http://www.functionalsynergy.com/qs/category/48/5467/0/0

SNEAK PEEK…

4 DAY TRAININGS IN 2008

For more information and details on these 4 Day trainings, please contact the hosts.

Location: Grand Junction, Colorado
Dates: April 8-13, 2008
This 4 day has more of a "yoga therapy theme" and will give you the essential pre-requisites needed for 4 Days of Yoga Therapy.
For more information on the sessions included in this training, contact Monica.

Phone: 970-255-8029

Email: info@academyofyoga.com

Location: Lakewood's Resort, Wisconsin
Dates: April 30-May 6, 2008
This 4 day has more of a "regular class" theme. It will also give you the essential pre-requisites needed for 4 Days of Yoga Therapy.
For more information on the sessions included in this training, contact Lori.

Phone: (715) 794-2561 ext. 633
Email:yoga@lakewoodsresort.com

All the best,
Susi


___________________________________
Re-establishing the equilibrium in your body,
both mentally and physically, enabling you to
experience the feeling of relaxation, of wellbeing
and to connect to what is important to you.

www.functionalsynergy.com

www.anatomyandasana.com

www.yogaforthedeskjockey.com

 

Updated: Arlene's December 2007 Group Class Schedule - American Family Swift Creek and Arboretum Clubs

Here is my group class schedule for the Swift Creek American Family Fitness Center - December 2007:

• Monday, December 3, 7:30pm, Yogaflex
• Friday, December 7, 6am, Yogaflex
• Monday, December 10, 7:30pm, Yogaflex
• Friday, December 14, 6am, Yogaflex
• Sunday, December 16, 9:30am, Gentle Yoga
• Friday, December 21, 6am, Yogaflex
• Sunday, December 23, 10:45am, Yogaflex

Group class schedule for Arboretum American Family - December 2007:

• Wednesday, December 5, 6am, Yogaflex
• Wednesday, December 12, 6am, Yogaflex
• Monday, December 17, 7:30pm, POWER Yoga
• Wednesday, December 19, 6am, Yogaflex

The schedule is subject to change.  Check subsequent blog entries for any changes!

 Arlene

Arlene subbing Thanksgiving Day yoga class

Latebreaking news! I will teach the 1045am Yogaflex class at the American Family Swift Creek location on Thanksgiving Day. Hope to see you there!
Arlene Bjork
Free class downloads and newsletter at http://mygraceyoga.com
abjork@mygraceyoga.com

Arlene subbing 530pm class today

Arlene is subbing the 530pm Yogaflex class at American Family Swift Creek today.

She is also scheduled to teach the 730pm class tonight.
Arlene Bjork
Free class downloads and newsletter at http://mygraceyoga.com
abjork@mygraceyoga.com

Arlene's December 2007 Group Class Schedule - American Family Swift Creek Club

Here is my group class schedule for the Swift Creek American Family Fitness Center - December 2007:

• Monday, December 3, 7:30pm, Yogaflex
• Friday, December 7, 6am, Yogaflex
• Monday, December 10, 7:30pm, Yogaflex
• Friday, December 14, 6am, Yogaflex
• Sunday, December 16, 9:30am, Gentle Yoga
• Friday, December 21, 6am, Yogaflex
• Sunday, December 23, 10:45am, Yogaflex

The schedule is subject to change.  Check subsequent blog entries for the December Amfam Arboretum location schedule and for any schedule updates!

 

Arlene

Sound Advice

Avoid audio fiascoes with these tips from a yoga teacher/sound engineer.

By Baba Singh

One day, after encouraging his students into a well-deserved Savasana (Corpse Pose), a yogi who loved wireless clip-on microphones tiptoed out of his studio and down the hall to the bathroom—all without turning off his mic.

Fortunately, this yogi's wife made sense of the sounds blaring at the resting students through the studio's loudspeakers. Jumping from her mat to turn down the volume, she saved her husband a great deal of embarrassment—which could have been avoided completely had he only paid more attention to his audio equipment.

As a yoga teacher, I enjoy treating my students to music and audio that enhances their experience. As a sound engineer, I know this can only be done with some basic knowledge of audio equipment.

The Benefits of Audio

Sarla Nichols, proprietor of Midtown Yoga in Memphis, Tennessee, trained in the rigorous and silent Iyengar tradition. Since discovering Vinyasa, she embraces the practice of adding music to classes.

"I think the music becomes a reflection of the teacher," Nichols claims. She says the teachers handling Midtown Yoga's 50 weekly classes distinguish themselves by the music they play.

Karen Russell, Anusara teacher and owner of North Hollywood's Yoga Groove studio, also credits music with attracting students who wouldn't normally come to yoga classes. In one of her more popular classes, students may hear anything from the Cure to the Beatles to New Wave. "And it seems to work," she says. "People resonate with it."

What to Know

Following a few simple rules can help you use audio with grace and confidence in your yoga classes.

• Show up early and prepared. Show up before class to get acquainted with a studio's audio equipment. "If music is really important to you, check it out before you go," says Nichols.
• Bring extra equipment, just in case. If you're using an MP3 player, be sure to bring an extra 1/8-inch to stereo RCA cable, just in case the studio's cord is missing. Remember to bring your MP3 player charger, as well as an extension cord, in case your player runs out of battery life.
• Ask students to turn off cell phones and personal email devices. Some students may simply place the devices on vibrate. But if the student's personal belongings are placed close enough to the sound system, the signal of an incoming call or email will create an unwelcome and jarring "galloping" noise that will disrupt the flow of your class.
• Prepare MP3 playlists or burn mix CDs. This will prevent the potentially disruptive or distracting task of scrolling through songs or changing CDs during class.
• Consider purchasing an MP3 player. Both Nichols and Russell agree that portable MP3 players facilitate class flow better than CDs, because they allow teachers to select songs without fumbling with noisy CD players during poses. MP3 players range between $80 and $200 and are well worth the investment.
• Let it flow. Match the flow of music to the flow of your class—starting as early as when students begin to arrive at your studio. Be careful when mixing musical styles.
• Avoid distraction during Savasana. If you plan to use audio during Savasana, opt for instrumental music or simple, repetitive mantras. And be sure to plan in advance. "If you're getting ready for Savasana and you're flailing and don't know what music to play," says Russell, "it can really interrupt the flow of a class."

Selective Audio

Used at its best, audio know-how simply complements your individual approach to teaching yoga. For new teachers, this means not letting music or microphones get between you and your students.

Nichols treats her students to all kinds of music, from meditative to alternative. However, she urges her teacher trainees to forego music in their classes altogether if it keeps them from being present for their students. She plays no music during Headstands, meditation, and other exercises that rely on a student's ability to go deep within.

"Silence is luminous," says Los Angeles yoga teacher and former monk Bindu Dan Dexter. He regards sound as a means to increase awareness and lead students to inner silence. "Sound is a delicate thing," he explains, "and a very powerful thing that, if used correctly, can have really powerful results—it might be one of the most powerful elements in terms of stimulating the meditative experience."

Baba Singh is a certified Kundalini yoga teacher in Los Angeles and works as a sound engineer at international yoga festivals.

http://www.yogajournal.com/for_teachers/2560

What Is This Thing Called Yoga ?

Author: David Stevens

Yoga is a system of physical and mental practices that originates in India more than 5000 years ago. What is the purpose of yoga? The purpose of yoga is to help yourself and other people to achieve your highest potential and to experience a healthy and happy life. By using the practice of yoga you can extends your healthy and happy life for far beyond the accepted known. And more importantly improve the quality of your life. 
 
There are different kinds yoga. The main focus of yoga is to benefit your physical and mental health. Yoga is a practice that will focus on the harmony between mind and body. Even though the philosophy of yoga comes from India, now it is practiced all the over the world. 
 
The actual word yoga is a Sanskrit word. That means union or merger and the ultimate goal of the practice of yoga is to strike a balance between the mind and body. In order to achieve this balance between the mind and the body the practice of yoga will use movement, breath, posture, relaxation and meditation in order to establish this balance. This in order to live a healthy, lively and balanced life. 
 
There are many types of yoga, one of the most popular forms of yoga is called Hatha Yoga. Hatha Yoga deals mainly with physical postures and breathing exercises. Another form of yoga is Karma Yoga which emphasizes the spiritual practices to help you unify your body mind and daily life through certain practices. The other form of yoga is called Bhakthi Yoga. Bhakti Yoga is a devotional form of yoga and generally includes chanting, reading scriptures and doing worship. 
 
Most people have heard of the word yoga as yoga is a very popular practice that is practiced all over the world. The ancient yogis had the believe that in order for somebody to be in harmony with themselves and his environment he have to find a balance between the mind that the body and the spirit with in. Yoga was used to find a balance between those three. The yogis formulated the way to achieve this balance. And this is done through breathing techniques and meditation. 
 
Lets look at the 5 different kinds of yoga. 
 
Hatha yoga
Hatha yoga is a yoga of postures. Probably when you think of yoga you will be thinking of Hatha yoga. Hatha Yoga is the most popular form of yoga in the west. Hatha yoga uses physical postures or Asana and different breathing techniques and meditation. All of this is combined to achieve a better health as well as in understanding of spirituality. 
 
Bhakthi Yoga
Bhakthi yoga is the yoga of devotion. It is yoga for the heart and devotion of the people. The practice over Bhakthi Yoga teaches a person to have devotion for his spiritual being or God and to develop this love and acceptance for all living things.
 
Raja Yoga
Raja Yoga is the yoga of self control. The word Raja actually means Royal. By using the practice of Raja Yoga one sees oneself as central. It means to respect oneself. To achieve this kind of self respect one has to gain control over oneself and the senses.
 
Jnana Yoga.
Jnana Yoga is the yoga of the mind. Jana yoga is a kind of yoga that will deal with the mind. It will focus on the persons wisdom and intellect with the aim to unify these two to surpasses limitations in life.
 
Karma Yoga
Karma yoga is the yoga of service. Karma yoga mainly uses the Law of Karma meaning that the present situation is based on your past actions. So by doing selfless service now you are choosing a future that is free from negativity.

Article Source: http://www.articlesbase.com/yoga-articles/what-is-this-thing-called-yoga--259665.html

Tips for Living a Powerful Life

Tips for an Exceptional, Superb & Powerful Life!

1.) Take a 10-30 minute walk every day. And while you walk, smile. It is
the ultimate antidepressant.

2.) Sit in silence for at least 10 minutes each day. Buy a lock if you have
to.

3.) Buy a Tivo (DVR), tape your late night shows and get more sleep.

4.) When you wake up in the morning complete the following statement, "My
purpose is to ___________ today."

5.) Live with the 3 E's -- Energy, Enthusiasm, Empathy.

6.) Watch more movies, play more games and read more books than you did last
year.

7.) Always pray and make time to exercise, practice meditation.

8.) Spend more time with people over the age of 70 and under the age of Six.

9.) Dream more while you are awake.

10.) Eat more foods that grow on trees and plants and less foods that are
manufactured in plants.

11.) Drink
<http://sandrarosenews.blogspot.com/2007/08/word-of-day-updated-daily_23.htm
l> green tea and plenty of water. Eat
<http://sandrarosenews.blogspot.com/2007/08/word-of-day-updated-daily_23.htm
l> blueberries, wild Alaskan salmon, broccoli, almonds & walnuts.

12.) Try to make at least three people smile each day.

13.) Clear your clutter from your house, your car, your desk and let new and
flowing energy into your life.

14.) Don't waste your precious energy on gossip, energy vampires, issues of
the past, negative thoughts or things you cannot control. Instead, invest
your energy in the positive present moment.

15.) Realize that life is a school and you are here to learn. Problems are
simply part of the curriculum that appear and fade away like algebra
class...... but the lessons you learn will last a lifetime.

16.) Eat breakfast like a king, lunch like a prince and dinner like a
college kid with a maxed out charge card.

17.) Smile and laugh more. It will keep the energy vampires away.

18.) Life isn't fair, but it's still good.

19.) Life is too short to waste time hating anyone.

20.) Don't take yourself so seriously. No one else does.

21.) You don't have to win every argument. Agree to disagree.

22.) Make peace with your past so it won't screw up the present.

23.) Don't compare your life to others'. You have no idea what their
journey is all about.

24.) Ladies - Go on and burn those "special" scented candles, use the 600
thread count sheets, the good china and wear our fancy lingerie now. Stop
waiting for a special occasion. Everyday is special.

25.) No one is in charge of your happiness except you.

26.) Frame every so-called disaster with these words: "In five years, will
this matter?"

27.) Forgive everyone for everything.

28.) What other people think of you is none of your business.

29.) Time heals almost everything. Give time, time!

30.) However good or bad a situation is, it will change.

31.) Your job won't take care of you when you are sick. Your friends will.
Stay in touch with them.

32.) Get rid of anything that isn't useful, beautiful or joyful.

33.) Envy is a waste of time. You already have all you need.

34.) The best is yet to come.

35.) No matter how you feel, get up, dress up and show up.

36.) Do the right thing !

37.) Call your family often.

38.) Each night before you go to bed complete the following statements: "I
am thankful for __________. Today I accomplished _________."

39.) Remember that you are too blessed to be stressed.

40.) Enjoy the ride. Remember that this is not Disney World and you
certainly don't want a fast pass. You only have one ride through life so
make the most of it and enjoy the ride.
"Somebody should tell us, right at the start of our lives, that we are
dying. Then we might live life to the limit, every minute of every day. Do
it! I say. Whatever you want to do, do it now ! There are only so many
tomorrows." --Michael Landon
LIVE, LOVE, LAUGH.
LIFE'S A GIFT ... UNWRAP IT !

LIVE WELL, LAUGH OFTEN, LOVE MUCH
Blessed are those who can give without
remembering and take without forgetting.

Yoga for Back Care

by Elise Browning Miller

Up to 85% of American adults experience back pain at some point in their lives (Andersson 1999). No doubt some of your clients are among them. Why is the back so prone to injury? As we age, ligaments and tendons shorten and joint range of motion (ROM) decreases. Disks lose their ability to absorb shock, muscles weaken, and bones lose mass. To add to these inherent biological weaknesses, we spend too much time sitting—in cars, at desks and in front of televisions or computers—and our back muscles weaken. Bad posture makes matters worse. The low back, which bears much of the burden, is particularly prone to disk problems.

Whole-Body Back Care
Your clients don't have to accept back deterioration lying down. In fact, doctors recommend just the opposite! "I'd say that more than half of back injuries can be prevented," says Michael Hisey, MD, a spine surgeon at the Texas Back Institute in Plano, Texas. "A back maintenance exercise program is key to keeping people out of trouble."

Abdominal strengthening, conventionally emphasized for back health, is important, but on its own is not enough to protect the back from injury. Nor is low-back strengthening. Back problems involve the whole body. Many factors can contribute, including tight or weak muscles, poor posture, obesity, emotional stress, and limited range of movement in the peripheral joints (shoulders and hips). In other words, no back problem can be isolated from the functioning of the rest of the body.

Unlike traditional back exercises, which isolate the parts of the body to be stretched or strengthened, yoga postures are designed to integrate and benefit the whole body. By lengthening connective tissue, expanding ROM and improving posture, yoga can protect against back injury.

Basic Back-Care Principles
Whether you are teaching a back-care class or doing your own personal practice, keep these anatomical and movement principles in mind:

Breathe as You Do the Poses. When we hold our breath, we hold onto tension. Quiet, introspective breathing alters the sympathetic/parasympathetic nerve signal balance to the arteries and veins, allowing increased circulation to tissues whose vessels are constricted during times of stress.

Create Movement of the Spine With Flexion and Extension. The spine needs movement to lubricate the joints and provide nutrition to the spongy disks between the vertebrae. During movement, the disks—through a process called imbibition—soak up nutrients. To feed and lubricate the disks properly, it's necessary to reverse the curvatures for brief periods of time, which yoga postures do gently and wonderfully. Cow Cat (pelvic tilts on your hands and knees) and Sun Salutations are excellent ways to create movement of the spine.

Balance Flexibility and Strength. Strength is vital, but so is flexibility. Developing strong yet flexible muscles is perhaps the most crucial principle in back care. Remember that a tight muscle is not necessarily a strong one. In yoga sessions, it is important to lengthen contracted muscles before working on strength. For the back this means stretching the back muscles to lengthen the spine and create more space for the vertebrae and disks.

When lengthening the spine, its natural curves should be maintained, keeping the low back in its concave curve. The back's curves are designed to absorb shock and facilitate full ROM throughout the spinal column.

Start by Stretching . . . When we live sedentary lives, certain muscles in our body tend to be tight and others weak. To relieve or prevent low-back pain, we need to pay special attention to several muscle groups.

The hamstrings can cause back pain because they insert in the buttocks and, if tight, can pull the pelvis out of alignment. The piriformis, a hip rotator located deep in the buttocks, is a crucial muscle to stretch for releasing sciatica. Supta Padangusthasana (Reclining Big-Toe Pose) is a good pose to open the sequence because the back is on the floor, making it is easier to maintain the natural curves of the spine while stretching the hamstrings, adductors and piriformis. This can be followed by a leg-lowering pose by that gently strengthens the abdominal muscles while lengthening the legs.

Tight hip flexors—iliopsoas and quadriceps—in the front of the thighs can cause low-back pain, since the iliopsoas attaches to the lumbar vertebrae. Lunges and Virabhadrasana 1 (Warrior 1) are good poses to stretch the hip flexors.

It is also important to release tightness from the quadratus lumborum in the low back and from the paraspinal muscles along the spine. One of the best poses to stretch both the back and hamstrings is Downward-Facing Dog.

. . . And Then Work on Strength. After muscles have released their tightness, the focus can shift to strengthening weak muscles. Strengthening the back muscles is crucial for balancing ROM and developing better posture. One-Legged Locust Pose is a good back strengthener to begin with, particularly if there are imbalances such as scoliosis.

Strengthening the leg muscles—particularly the quadriceps, hamstrings and abductor muscles—is necessary as well. When the legs are strong, the back muscles do not have to function as the body's main support, so tightness in the back can decrease. Virabhadrasana 2 (Warrior 2), a pose that strengthens and stretches the body simultaneously, is excellent for strengthening the legs.

The Importance of Sequencing
Sequencing the poses from basic to more advanced is very important. More advanced backbends can be contraindicated if the back has not been strengthened and the thoracic spine has not gained flexibility. I do not teach Bhujangasana (Cobra Pose) because it can compress the low back. Twists must also be taught with the low back in its natural curve, so in the beginning I avoid seated twists on the floor. Chair Twist or Standing Chair Twist is a better choice to start with.

Sweet Simplicity
Remind your students that it's never too late to start doing yoga. They don't have to do advanced poses to benefit. Actually the simplest poses are sometimes the most effective for back care. A consistent practice is the key to maintaining a healthy back and preventing future back pain.

Reference
Andersson, G. 1999. Epidemiological features of chronic low-back pain. Lancet, 354, 581-85.

http://www.inneridea.com/library/yoga-for-back-care

Pilates for Obese Clients

In a previous issue of Inner IDEA Body-Mind-Spirit Review, we asked: What types of challenges do you face when working with overweight or obese Pilates clients and what solutions have you found?

"I've found that obese clientele are generally reluctant and even have difficulty getting down to the floor and back up again. Therefore, mat work can be a turn off. The reformer may be a better solution for a couple of reasons: 1. the reformer is usually higher off the ground and therefore easier to get up and down from (or in this case on and off). 2. The legs and arms are usually supported by the cables when doing Pilates on the reformer; therefore, the client will feel less strain when doing exercises with legs or arms up. However, there will be more of a challenge in creating core stability due to the extra weight in the limbs and therefore a need to take it slow and teach proper foundation and form. I also find using more springs can take some of the challenge out of the core while putting more challenge on the limbs.

"If mat work is the only option try using tubing in place of the cables, and convert reformer exercises to floor movements. It can also be helpful to teach an obese person to get up and down from the floor properly."

- Nancy Maurer, Kenosha, Wisconsin

"Overweight clients must be made to feel comfortable. First, I make sure they realize in order to lose weight they must combine diet and cardiovascular exercise with Pilates. Pilates is not a weight loss program. I want to make sure they are not misled or disappointed. I work with them on equipment that does not require getting up and down into low positions: Cadillac, chair, standing exercises, large ball (if they aren't too obese). For some, getting up and down from the reformer or floor would be embarrassing and make them feel uncomfortable. I also offer a lot of positive feedback."

- Sandra Rapke, Beverly Hills, California

"I find that a lot of the obese clients I work with are ex-athletes, and still see themselves as such, even though they are fully aware they no longer live the life of an athletic person. Finding a way to tap into the drive of that buried athlete is the key to getting results in the obese person and rediscovering success in their Pilates work.

"All obese Pilates clients need to learn to stop and redirect their personal experiences, and it is the Pilates instructor's job to open doors so they can accomplish this goal. It is important to assess the obese client's personality and always respect the journey that individual has taken to get to the time and place where they presently find themselves. The present is the key to the past, and the future is wide open."

- Patricia Broome, Portland, Oregon

 http://www.inneridea.com/library/pilates-for-obese-clients

Jivamukti Yoga School in NYC to offer Pre-Natal Classes

Namaste Divine Beings,

I am happy to announce that Jivamukti Yoga School will be offering Prenatal Yoga Classes starting next week.   Jivamukti yoga teachers  Julie Kirkpatrick and  Kelly Britton, both mothers themselves,  will be teaching these classes They know how thrilling and yet challenging this experience can be. We are very excited to work with expectant mothers through the spiritual transformation of bringing life into the world.  We look forward to seeing you there and supporting you through this process.

Om Shanti,
Ganeshdas

(Carlos menjivar)

Managing Director

Jivamukti Yoga school

 

JIVAMUKTI YOGA PRE-NATAL CLASSES

Starts Tuesday Nov. 12
Through the use of props and a wide spectrum of asanas adapted for the ever-changing pregnant body, Jivamukti's pre-natal yoga classes enable the pregnant yogini to safely practice sun salutes, standing poses, balances, twists, forward bends, and even backbends. Emphasizing breathing along with stretching and strengthening the body, these challenging but relaxing classes are empowering for pregnant women.
One instructor says that these very popular classes become a yoga "community" for her expecting students. "If a woman makes one good friend in the class, and continues her yoga practice after giving birth, we've done our work."

 

All Pre-natal moms bring a friend for the
first time and the friend's class is FREE!

 

Dates and times-

Tuesday - Friday:  9:30am -10:50am

 Saturday:  9am - 10:20am

 

What do you think? Stretching for Jesus

This article was found and submitted by Stephanie W.  What do you think?  Add a comment to the blog.

 

Stretching for Jesus

By Lisa Takeuchi Cullen/Mahtomedi

 

The yoga teacher sits in a lotus position atop a polished wooden platform. Behind her, verdant woods are visible through panoramic windows. Gentle music tinkles from overhead speakers. Two dozen students in spandex outfits, most of them women, settle onto purple and blue mats to begin the class with ujjayi, a breathing exercise. Their instructor, Cindy Senarighi, recommends today's mantra. "'Yahweh' is a great breath prayer," she says. "The Jesus Prayer also works. Now lift your arms in praise to the Lord."

 

The platform is an altar, the tinkly tune is praise music, and the practice is Christian yoga. Senarighi's class, called Yogadevotion and taught in the main chapel of St. Andrew's Lutheran Church in Mahtomedi, Minn., is part of a fast-growing movement that seeks to retool the 5,000-year-old practice of yoga to fit Christ's teachings. From Phoenix, Ariz., to Pittsburgh, Pa., from Grand Rapids, Mich., to New York City, hundreds of Christian yoga classes are in session. A national association of Christian yoga teachers was started in July, and a slew of books and videos are about to hit the market. But the very phrase stiffens yoga purists and some Christians--including a rather influential Catholic--who insist yoga cannot be separated from its Hindu roots.

 

Still, the boom, say its backers, is just beginning. Books on Christian yoga were published as early as 1962, but in recent years, as yoga has become as ubiquitous as Starbucks, more Christians have decided to start their own classes. Susan Bordenkircher, a Methodist from Daphne, Ala., is one. She discovered yoga in 2002. "I knew right away I was getting something out of it spiritually and physically, but it felt uncomfortable in that format," she says. So Bordenkircher prepared a vinyasa, or series of postures, with a biblical bent. Meditations focus on Jesus. She calls the sun salutation, a series of poses honoring the Hindu sun god, a "warm-up flow" instead; other Christians call it the "Son" salutation.

 

At first, Bordenkircher and other yoga teachers encountered skepticism. Officials at Bordenkircher's church asked her if she could call her exercises something other than yoga, and she has had to convince potential students that meditation is not anti-Christ. John Keller, a pastor at St. Andrew's, tells doubtful parishioners that the Bible describes many postures for prayer and that "yoga is just another way to pray." Also, says Keller, it draws potential converts through the church's doors; about a quarter of Yogadevotion students are not churchgoers.

 

Yoga purists, while encouraging people of all faiths to practice yoga, recoil at the Christian co-opting of its ancient traditions--especially when used as a tool for evangelizing. "We shouldn't use yoga to sell our students anything," says Patricia Walden, a renowned disciple of hatha yoga guru B.K.S. Iyengar. Moreover, others argue, Hinduism is not like a recipe ingredient that can be extracted from yoga. Says Subhas Tiwari, professor of yoga philosophy and meditation at the Hindu University of America in Orlando, Fla.: "Yoga is Hinduism."

 

"Christian yoga is an oxymoron," agrees Laurette Willis of Tahlequah, Okla. She says yoga led her to dabble in a rootless New Age lifestyle until she became a Christian in 1987. Willis now speaks to Christian groups against yoga, offering instead a series of poses called PraiseMoves.

 

Catholics face a more formidable skeptic. In 1989 the Vatican issued a document saying the practice of Eastern traditions like yoga "can degenerate into a cult of the body," warning Catholics against mistaking yoga's "pleasing sensations" for "spiritual well-being." It was signed by then Joseph Cardinal Ratzinger--now Pope Benedict XVI. In a 2003 document the Vatican further distances itself from New Age practices, including yoga. Even so, Father Thomas Ryan, a Catholic leader of the Christian yoga movement, says he interprets the church's position not as a denunciation of yoga but as a reminder to "respect Christian logic" in its practice. "And that's what we're doing," he says.

 

For Judy Arko, 43, the logic behind Christian yoga is simple. "It gives me time alone with God," she says. "As a mom of two small kids, I don't get that--even in church."

 

What do you think?

The following article was found and submitted by Stephanie W.  What is your opinion?  Add a comment to the blog.

 

When Yoga Hurts By Pamela Paul

Amy Toosley was standing in a split pose when her yoga instructor gave her leg a little prod. "I heard the loudest pop I've ever heard, and the instructor said, 'Ooh! Good release, huh?'" Toosley recalls. "Not really--I could hardly walk." With her hamstring muscle snapped, Toosley, 32, avoided yoga for the next three months, and almost a year later, she is still in pain.

Bad-mouthing yoga seems like begging for a hit of unfavorable karma. But with more than 14 million people practicing yoga or tai chi nationwide, up 136% since 2000, orthopedic surgeons, physical therapists and chiropractors across the country are dealing with the increasing fallout from yoga gone awry. Over the past three years, 13,000 Americans were treated in an emergency room or a doctor's office for yoga-related injuries, according to the Consumer Product Safety Commission.

Often people get hurt because they assume that yoga is simple and that anybody can pretzel himself or herself on demand. Edward Toriello, an orthopedic surgeon and spokesman for the American Academy of Orthopaedic Surgeons, says most of the injuries he sees are sustained by "weekend warrior" baby boomers who begin yoga without realizing that their bodies are no longer what they used to be. "They think that yoga is an easy way to start exercising, so they go to class once a week, not stretched out at all, and they get hurt."

 

At the same time, others see yoga--a practice originally conceived to help people achieve inner peace and tranquillity--as a way to get a vigorous workout. More than five times as many people take yoga classes at health clubs today as did a decade ago, and enthusiasts have devised all kinds of variations appalling to purists: hip-hop yoga, disco yoga, power yoga, not to mention controversial hot yoga, or Bikram, which incites people to push themselves to their limit in sweltering rooms in which temperatures are set at 105ºF (41ºC).

 

The truth is, yoga, regardless of the form, doesn't offer a comprehensive way to get fit. According to a study by the American Council on Exercise, a national nonprofit organization that certifies fitness instructors and promotes physical fitness, dedicated yoga practitioners show no improvement in cardiovascular health. It's not the best way to lose weight either. A typical 50-min. class of hatha yoga, one of the most popular styles of yoga in the U.S., burns off fewer calories than are in three Oreos--about the same as a slow, 50-min. walk. Even power yoga burns fewer calories than a comparable session of calisthenics. And while yoga has been shown to alleviate stress and osteoarthritis, it doesn't develop the muscle-bearing strength needed to help with osteoporosis.

 

Part of the problem is that increasingly, the people teaching yoga don't know enough about it. Yoga was traditionally taught one-on-one by a yogi over a period of years, but today instructors can lead a class after just a weekend course. Though the Yoga Alliance, formed in 1999 and now based in Clinton, Md., has set a minimum standard of 200 hours of training for certification, only 16,168 of the estimated 70,000 instructors in the U.S. have been certified. "Yoga means bringing together mind, body and spirit, but in Western yoga, we've distilled it down to body," says Shana Meyerson, an instructor in Los Angeles. "That's not even yoga anymore. If the goal is to look like Madonna, you're better off running or spinning."

 

Namaste to that.

 

The Knees - from I Love Anatomy Ezine

"The knee is not really the knee. . . ." Huh? Yes, it's true!

I share this piece of sarcastic wisdom only to prove a point. When you look at your knee, it is made up of three bones - the femur, the tibia, and the patella. Of these three, the femur contributes to the hip joint, and the tibia contributes to the ankle joint. If you look closer still, of the many muscles that cross the knee, a large percentage also cross the hip or the ankle.

The muscles that cross the hip and the knee include the following:

·        One quadriceps muscle: rectus femoris

·        Sartorius

·        Three hamstring muscles: biceps femoris, semitendinosus, semimembranosus

·        One hip adductor: gracilis

The muscles that cross the ankle and the knee include the following:

·        Gastrocnemius

·        Plantaris

There are also muscles that indirectly influence the knee through their fascial connections, including the tensor fasciae latae, gluteus maximus, gluteus medius, fibularis (peroneus) longus, tibialis anterior, and tibialis posterior.

The only muscle that crosses just the knee is the popliteus.

I think this is why many people who have experienced knee pain in yoga find the pain so exasperating. Whether the pain is on the lateral, medial, posterior, or anterior side of the knee, whether it is under the kneecap or between the femur and tibia, yogis with knee pain tell me that although the rest of their bodies feel great, the pain in their knees has them feeling tethered and prevents them from fully enjoying the practice.

So what to do?

As a teacher or student, there are a number of things you can play with in your practice. The first is one you have often heard me say - find ease in your movement. Breathe, nourish relaxation, and stay in your pain-free range of motion. If you keep moving in pain, your neurological system will know that stimulus. If you begin to move in your pain-free range of motion, your neurological system will conform to that state of being.

The second suggestion is to create alignment between the hip, knee, ankle, and foot. Poor movement patterns at the hips, ankles, and feet can lead to dysfunctional patterns in the knee, which can lead to too much compression or shear.

Third, be mindful of hyperextension. A hyperextended knee often leads to a disconnect between the top and bottom of the leg. The quadriceps and gastrocnemius muscles weaken, and much tension can develop on the front of the knee.

Finally, improve both the range of motion and stability of the pelvis. Get grounded through your feet so that both subtle energy and physical load can easily transfer through your legs, from feet to pelvis and up through the spine and back down again.

In my years of teaching therapeutic yoga, I have seen some neat things occur for people's knees. Whether the problem is arthritis, a torn meniscus, iliotibial band syndrome, or patellofemoral syndrome, when a person is able to find ease in the movement, when she is able to move pain free and with alignment, when she is able to improve balance and evenness, she starts forgetting the pain was ever an issue. I wish the same for you and your students.

Happy exploring,

Susi

**********************
I will be leading a one-hour teleclass on the knees with Yoga Spirit on October 24. If you are interested, please contact Deborah Rubin at Yoga Spirit. In addition, my book The Knees contains a basic program to help improve knee function. You can order the book by going to www.functionalsynergy.comand clicking on SHOP; or contacting Cara at 403-229-2617 or toll free 866-229-2645.

Copyright 2007 Functional Synergy, inc and Anatomy and Asana. All rights reserved.

Functional Hips from the I Love Anatomy Ezine

As you are reading this ezine, bring your hands down to your left hip. Take a moment to feel how the femur (thigh bone) moves in six directions – flexion, extension, abduction, adduction, internal and external rotation. Now move your hands around to the back of your pelvis to feel your sacrum. Imagine its two primary ranges of motion – nutation (a nodding forward) and counternutation (a nodding backward). Next, bring your hands to your left knee and feel its two primary ranges of motion – flexion and extension.

 

By touching these three areas of your body, I hope that I have brought awareness to one of the key issues I have seen as a teacher of therapeutic yoga – if the hip is limited in one or more of its six ranges of motion, then inconsistent and imbalanced movement patterns will likely occur at the knee or SI joints (and elsewhere too!), which in turn can lead to pain, aggravation, instability, or weakness.

 

Exploring these six ranges further:

 

If we explore these 6 ranges of motion a bit more, we'll see that yoga asanas help to cultivate all of them –- Warrior 1 and Lunge cultivate hip extension; Wind Relieving Pose and Fierce Pose cultivate hip flexion; Standing Spread Leg facilitates abduction; and Eagle Pose encourages adduction as the top leg crosses over the standing leg.; Internal and external rotation occurs in many of the standing poses, and it often depends on how you get into the pose. For instance, if moving into Warrior 1 from Tadasana, the back leg externally rotates at the hip; however if you move into the pose from a wide- legged stance, the back leg moves internally. . . . However, there still seem to be many hip issues for many yogis of various levels of functional ability.

 

Why is this so?

 

We can place a bit of responsibility on the number of hours spent sitting, as well as other factors associated with modern living. We can also look at structural anomalies, level of pelvic stability, and the physical activities, such as running, cycling, and skiing, that a student engages in outside of yoga class. The most predominant reason I have seen, no matter the level of functional ability, is the degree of body awareness relative to hip movement.

 

Now what? Fostering greater awareness and more functional hips:

 

To help improve hip function, I have found that the more subtle the movement, and the more ease in the body and the breath, the more "a-has" a student has in the hips. In past ezines I have written about exercises with "the strap" and "the block." These two exercises are powerfully subtle moves that engage abduction and adduction in a very pure way. Today, I will share Supine Hip Release as a way to explore hip flexion and rotation.

 

Supine Hip Release

Supine Hip Release provides a way for flexion and rotation of the femur in the pelvis. It also helps determine if there is any compensatory movement of the pelvis.

 

Set-up: On your back, knees bent. Gently stabilize, while breathing easily. Jaw is relaxed, neck is at ease. Belly is strong yet soft.

Movement: Lift your right foot up, and place it on your left knee.

Notice: Did your pelvis "jig" or "jag" as your right foot was placed on your left knee?

If so: Bend your right knee to your belly to help release the myofascia of your right hip. Step your left foot forward, away from your hips by about 2 to 4 inches. You'll see that your left knee is now lower in height. Now gently take the right foot and place it on the left knee.

Notice: Was your hip movement more pure?

 

Next, take this into Tree Pose. With your weight on your left foot, are you able to lift the right foot and place it on your standing leg while the pelvis stays quiet? Then, if you are able, take this into Half Lotus Pose. Are you able to do the motion while keeping your pelvis still, spine light and long, while fostering ease in your knee?

 

Try it in a few other poses, and notice what you feel and see. Feel free to email me with your insights, discoveries and a-has.

 

Happy exploring,

 

Susi

**********************
Therapeutic Yoga for Shoulders and Hips book and online video is now available for purchase. If you would like to buy a copy for yourself, a friend, or multiple copies for your studio, please visit my e-store at www.functionalsynergy.com/qs/category/48/4543/0/0 or you can contact Cara directly at 403-229-2617 or toll free at 866-229-2645 ******************************************************************

 

Copyright 2007 Functional Synergy, inc and Anatomy and Asana. All rights reserved.

YOGA REVIEWS: "Transform Yourself with Jivamukti Yoga" (from yogabasics.com)

The absolutely amazing and deeply inspiring introduction track on this video program is worth the price of the DVD alone. Usually I find the intro tracks to yoga DVDs are fairly bland and tend to capture the instructor in a deer in front of the headlights performance. This is not the case at all here. David and Sharon shine and radiate their passion, understanding and love of the practice of yoga. I want to play this intro every morning to inspire me not only to practice my yoga on the mat, but off the mat as well. The other unique component of this video is that you can choose to have either David's or Sharon's voice guide you through the practice, giving you two different intentions and insights into the symbolism of the poses and practice. Both of these features will encourage multiple viewing, and with it being filmed in a beautiful sacred space with a backdrop of musicians playing peaceful music makes this DVD a treasure to keep. (yogabasics.com)