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7 Reasons To Do Your Yoga Teacher Training Online

By Yoga, Yoga TeachersNo Comments

 

 

 

There is no shortage of options for yoga teacher training programs these days. However, just because a program is led by an experienced, certified instructor does not automatically mean it’s right for you. Picking a program is a personal decision that should be based on you and your needs.

One way you can accomplish your YTT is by doing it online. While this may intimidate some learners, there are numerous benefits to choosing this type of training specifically. Here are a few of the top perks of online yoga training.

 

1. There’s Less of a Time Commitment

If you’re currently working full time and already have a full schedule, the last thing you need is yet another item on your to-do list. While YTT is a time commitment no matter what, you’ll certainly save time when you choose to enroll in an online program. You won’t have to worry about transportation time and there’s no need to panic about getting caught in traffic.

 

In addition, you can often do the training when it works best for you. Rather than having to be at a certain place at a certain time, you can operate on your own schedule, whether that’s early morning, late night, or the middle of the day.

 

2. It Gives You More Freedom

If you’re someone who has to travel frequently for work or you simply like traveling, an online program will be perfect for you. No matter where you go, you can continue taking your class as long as you have an internet connection. You can’t say the same thing of an ordinary in-person class.

 

3. It’s More Affordable

Because you aren’t paying for overhead and studio time, you can usually count on online yoga teacher training courses to be more affordable than traditional in-person courses. If you’re trying to change careers on a budget, this is great! You’ll have to make a minimal investment in your continued education. You also won’t have to pay for transportation!

 

4. It’s Safer

Right now, you’re probably being a lot more cautious of shared spaces because of coronavirus.

Gyms are notoriously dirty places with different people constantly going in and out and touching everything. When you choose an online program, you can participate in the program from the comfort of your own home. As long as you choose a reputable program, you can expect all the quality training without any of the health risks. You’ll have increased peace of mind, and you won’t even have to wear a mask!

 

5. You Can Get the Best of the Best

Depending on where you are, you may not have a lot of options for experienced, certified YTT programs around you. You shouldn’t have to compromise on the quality of your training based on where you’re located. When you turn to online yoga training, you won’t have to compromise on the quality of a program. You’ll have a wider variety of options including programs that focus on your favorite style of yoga and the aspects of yoga you’re most excited about learning about.

 

6. You’ll Have More Access to Course Materials

Often when you opt for an online program, you will be able to keep the digital course materials indefinitely. You can continue to go back to the documents as often as you’d like to go over what doesn’t make sense and ensure you are truly absorbing all of the information. Even after you become a yoga instructor, you can continue to look at those materials to be the best teacher you can be.

 

7. Classmates from All Over the World

If you enroll in a local YTT course, you will usually only be in the program with students who live nearby. But when you choose to take your classes online, you will expand your yoga community big time! You will have the chance to meet other yoga teachers in training from all around the country and all over the world! This brings fresh perspective to the class, and you may end up with some fantastic friendships that span the globe.

 

Discover What YogaRenew Can Do for You

If you’re looking for the online yoga training program that’s perfect for you, browse our course options on YogaRenew. We have course programs ranging from 200 to 500 hours that go in-depth on yoga philosophy, yoga business marketing, human anatomy, and so much more! You’ll become the confident, qualified teacher you’ve always dreamed of being.

February 3, 2021
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​Why Prioritizing Stress Management NOW is Important

By Yoga, Yoga PracticeNo Comments

 

As we enter a new era where adaptation and often sheer survival instincts are essential, how can we possibly make time for stress management? In an ideal world, we would have all tested and practiced various stress management techniques to find out what worked for us before self-isolation and social distancing was recommended or required, but that simply wasn’t the case for most of us. We’re now dealing with more stressors than ever before, from learning how to co-work in a little studio with our partner or figuring out the best home-based learning solutions for our children. 

Stress management isn’t a luxury. It’s part of our inherent and very necessary survival skill sets as human beings. We have no choice but to adapt in many situations, including the one we’re in right now. There are countless avenues to alleviating stress and anxiety, and not all of them are healthy. If we don’t take a conscious effort to explore and identify healthy relief that works for us, we’re likely to reach for vices that provide temporary but dangerous and harmful results. Smoking, drinking, or spending hours bingeing on Netflix are all very common “stress relievers” that don’t do us any favors in the long run—or even in the short run.

 

Start Simple: Short, Easy and Accessible

 

You’ve probably heard that yoga and meditation are fantastic avenues to relieve stress and anxiety, and they are! However, many of us—particularly in western countries—have been conditioned to think there’s a “right way” or “best way” to practice both. For instance, maybe you’ve heard that a proper yoga session should be 90 minutes, and you can certainly find studies to back up just about any claim. Rest assured, 90 isn’t a magic number. The reality is that any time you can spend on the mat is beneficial.

 

I personally have a daily 30-minute yoga practice. Admittedly, this began before the COVID-19 issues, and I started practicing at home in November. It worked for me then, and it works for me now, because as a small business owner I simply don’t have the time to get ready to go to a studio, commuting 20 – 30 minutes each way. It would honestly be more stressful to watch the clock all day to see what else I have to squeeze in before I had to go.

 

I “graduated” from using free YouTube yoga classes to simply writing down key asanas I wanted to practice every day and creating my own new daily flow. Granted, I had the benefit of 600 hours of yoga teacher training to help me with this, but that isn’t a requirement either. If you’ve practiced yoga before, you can start experimenting with creating your own flows. There are countless flows online you can use and tweak.

 

Plus, know that 30 minutes also isn’t the magic number for everyone. It’s simply what works for me and my schedule. You can amplify that time by selecting background ambiance if that helps you deepen your practice. Ever the multi-tasker, I have taken to listening to 30 minutes of classical music as my yoga practice background. Classical music isn’t something I was able to indulge in on a daily basis before a home practice, so there’s the added benefit of imbuing that joy into my daily life, which you can add to your practice as well. I also burn incense in my little office-cum-studio and face my mat towards the window that overlooks my front yard. Any little thing you can do to enhance whatever length practice you have at home is beneficial. The important thing is to make this your time to get on the mat. And if you have kids with no other adult in the house to watch them during this time? It might be time to start exploring yoga videos to practice with children.

 

Making Time for Meditation

 

One of the pillars of meditation is concentrating on living in the present. It’s extremely difficult to do, so simply trying not to get flustered is a big part of the practice. My personal meditation practice usually follows my yoga practice or takes place first thing in the morning. I’ve tried out several types of meditation in my life, and I’ve found that candle meditation (staring at the base or tip of a flame in the dark) and mala beads work best for me.

 

It’s been said that you can practice meditation anywhere, and to an extent, that’s true. However, it can be difficult to really live in the present and focus solely on your breath if you’re trying to multi-task and meditate while you wash dishes. I adopted a ten-minute meditation because—at this point in my life—that’s what my body and mind can handle. Yours may be longer or shorter, in the dark like me (honestly, it’s my closet) or in the daylight.

Be kind to yourself. Be realistic. And remember that what your yoga teacher said was true—the toughest part usually is just getting to the mat (even when it’s in your living room).

 

 


Jessica Mehta is an E-RYT500® and RCYT® certified yoga instructor. She received her initial 200-hour training at Peak Beings Yoga while she was living in Costa Rica followed by her 300-hour training at The Bhakti shop in Portland, Oregon and her children’s yoga teacher training at The Lotus Seed also in Portland. Jessica is the founder of Get it Ohm!, a karmic, mobile yoga series that offer complimentary classes to individuals and groups who don’t have access to traditional yoga studios and/or don’t feel comfortable in such environments. As a citizen of the Cherokee Nation, Jessica created Get it Ohm! to prioritize indigenous students but anyone can request classes. Jessica is also a NASM-certified personal trainer (CPT) and has a background in amateur boxing,running marathons, and strength training. Personally, she has a daily yoga and meditation practice, and is a multi-award-winning poet. She also holds an M Philin Literature, an MSc in Writing, and is currently pursuing her PhD in literature at the University of Exeter in England. With plans to move permanently to India in the near future, Jessica looks forward to exploring different styles of yoga in South Asia and hopes to complete her prenatal yoga teacher training in Bali. Jessica is also a regular content contributor for YogaRenew. Learn more at Jessica’s author site at www.jessicamehta.com.

 

 

May 29, 2020
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​A Home Yoga Practice for Respiratory Wellness

By Pranayama, Yoga, Yoga PracticeNo Comments

 

 

A holistic health practitioner once told me: “The body is designed to heal.” I found her words very comforting. In yogic terms, the body’s dharma, or purpose, is to repair itself so it can remain a healthy vehicle for the soul. We may feel particularly vulnerable right now due to widespread illness, but we can support the body’s healing abilities with yoga. In response to the coronavirus pandemic, here is a home practice that promotes respiratory wellness by exercising the lungs, opening the chest, and improving posture.

 

1. Three Part Breath and Alternate Nostril Breathing

With repeated practice Three Part Breath (Dīrgha Prāṇāyāma) teaches us to use our full lung capacity. Sit in Easy Pose (Sukhāsana) with your hips elevated on a block or blanket. Place one hand on your abdomen and one on your heart to feel the rhythm of your breath. Inhale deeply from your belly, send the breath up through your rib cage, and then into your chest until your lungs are full. Exhale from your chest, deflate your ribs, and draw your navel back towards your spine to completely empty your lungs.
Alternate Nostril Breathing (Nāḍī Śodhana Prāṇāyāma) purifies the nāḍīs, which are channels for energy flow in the body, and it’s very calming. Place the pointer and middle fingers of your dominant hand on the bridge of your nose or curled into your palm. Inhale fully through both nostrils. If you’re right handed, press your right nostril closed with your thumb and exhale through your left nostril. With your right nostril blocked, inhale fully through your left. Close your left nostril with your ring finger. Then release your thumb and exhale out your right nostril. With your left nostril blocked, inhale fully through your right. Close your right nostril and then exhale out your left. If breathing through the nose is difficult due to sinus congestion, practice Three Part Breath through the mouth and avoid Alternate Nostril Breathing until the airways clear. Take long, full breaths for the remainder of the practice.
 

2. Bound Angle Pose

Bound Angle Pose (Baddha Koṇāsana) opens the abdomen for deep breathing. Sit upright and bring the soles of your feet together in front of you with your knees wide. Place a prop under each knee for support. Inhale from below your navel and fill your lungs completely. Take several rounds of deep breaths in this posture.

3. Locust Pose


Locust Pose (Śalabhāsana) improves our posture which promotes lung efficiency. Lay face down and interlace your hands behind your back, drawing them towards your feet. Bring your feet together, and on an inhale, lift your feet and chest off the mat. Press your hips down as you stretch from your waist, opening your chest from below your shoulder blades, rather than bending at your lumbar spine. Incorporate this pose into a few rounds of Classical Sun Salutations (Classical Sūrya Namaskar). Practice it in place of Cobra Pose (Bhujaṅgāsana). Classical Sun Salutations prepare the body for other āsanas by loosening the shoulders and hips.
 

4. Cow Face Pose

Cow Face Pose (Gomukhāsana) opens the chest and shoulders. Start on your hands and knees. Cross your left shin over your right calf behind you. Sit upright so your right knee stacks on top of your left and your feet land by your sides. Alternatively, practice the upper body portion of this pose in a comfortable seated position. Reach your right arm out to the side and bring your right hand to your low back, palm facing out. Extend your left hand to the ceiling, bend the elbow and reach your left hand down your back. Gently move your hands towards each other along your spine until your fingers clasp. If your hands don’t meet, don’t force it. Hold the ends of a towel or piece of clothing to bridge the gap between your hands. Repeat on the opposite side.
 

5. Bridge Pose

Bridge Pose (Setu Bandhāsana) opens the chest while strengthening the lower back and legs. In a reclined position, lift your hips off the mat, position your feet under your knees, and relax your arms by your sides. For support, position a block under your sacrum (triangular bone at the base of your spine). Send nourishing prāṇa into the heart-space with Three Part Breath.
 

6. Corpse Pose

Conclude in Corpse Pose (Śavāsana) or in another restful posture like supported Reclining Bound Angle Pose (Supta Baddha Koṇāsana). Cease breath control and relax the body. Withdraw your senses from the external world and focus on the natural rhythm of your inhales and exhales. Meditate on an affirmation like The body is designed to heal or My body is the home of my spirit. Your own inner wisdom may surface during this relaxation period.

 

 

 

 

Claire Papell is a writer and yoga teacher (RYT-500) committed to revealing and honoring the hard truths of being human. Her yoga education included extensive study of the rich tradition of bhakti-yoga – the yoga of devotional service. Through the reading of sacred texts, yogic philosophy and kirtan, she developed a deep and persistent wonderment about Spirit.

Claire believes the yoga tradition offers powerful tools for healing. She draws from personal experiences and her spiritual contemplations to present unique perspectives on grief, loss, and trauma. Through vivid language and a poetic voice, she hopes to connect closely to her readers. When leading a yoga class, Claire relates to her students with similar intention. Her personal yoga practice and teaching style emphasize thoughtful sequencing, steady pacing and unwavering emphasis on the breath. She designs each class to reveal what she values most about yoga, which is its remarkable ability to stretch our hearts – wonder-drenched and mystical places – so pain and joy, gratitude and grief can all exist, side by side.
 

 

 

May 15, 2020
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​Relaxation in One Yoga Pose: A Step-by-Step Guide

By Meditation, Yoga, Yoga PracticeNo Comments

 

 


A few summers ago, I suffered from terrible anxiety. To cope, I’d often sit outside under the trees noticing the light pouring through the branches and listening to the sound of my breath mingling with the tune of fluttering leaves. It would bring me tranquility and it was time just for me. I had faith in this practice to restore me, if I gave the trees my full attention. Yoga requires a similar faith. If we practice with sincere effort, equanimity and trust, over time the process of yoga will bring us back to ourselves. And like the shelter of the trees, one pose can also be a place of refuge. The āsanas are not simply things we do. They are places we go.

The current global health crisis is a moment of emotional, physical, and spiritual depletion. We may not have the time or energy for lengthy āsana practices or extended meditations right now. But if we’re tired and anxious there are simple, time-efficient ways to restore with yoga.

Reclining Bound Angle Pose (Supta Baddha Koṇāsana), accompanied by breath-work and focused awareness, can be a complete practice for deep relaxation. Do the best you can to find a quiet space to do this exercise. If it feels impossible to calm down, don’t be dissuaded. Regardless of how long you have available to rest in this posture, it will benefit your mind and body. Proceed without attachment to the outcomes, but with willingness and curiosity.

 

Step 1: Reclining Bound Angle Pose (Supta Baddha Koṇāsana)


Start in Corpse Pose (Śavāsana) and take a few breaths there. With each exhale loosen the muscles of your back, melting into the support of the floor. Bring the soles of your feet together at a comfortable distance from your pelvis, opening your knees wide. Place a block, cushion or rolled up towel under each knee. Allow these supports to bear the full weight of your legs, facilitating a release in your hips. Draw your tailbone down the mat, rolling your pelvis up towards your navel, creating space in your lower back. Tuck the chin slightly to lengthen the back of your neck and adjust as needed to ensure your spine is not compressed. Lay your head on a pillow and drape a blanket over your body. Close your eyes or soften your gaze, relax the muscles of your face, and position the hands in any way that feels best to you. Breathe naturally for several minutes. Remain in this posture for the duration of the practice, or for as long as it feels comfortable.

 

 

Step 2: Three Part Breath (Dīrgha Pranāyāma)


Place one hand on your abdomen and the other on your heart. Prop up your elbows with rolled towels if desired. Inhale from the space below your navel and send the breath seamlessly through your rib cage, extending the sides of your body, and then up into your chest until your lungs are full. Draw your shoulders towards the mat as your heart space opens. Exhale completely and with control. Allow your chest to fall, your ribs to reform and your navel to gently drop back towards the spine. With each breath cycle use the placement of your hands to feel the breath dance in your body.

 

Step 3: Withdraw the Senses (Pratyāhāra)


Disengage your senses from the world beyond your mat. Focus on your inward experience, rather than ambient noise, anxious thoughts, or unrelenting laundry lists. When your mind starts to wander, refocus on your breathing. If the thoughts persist, don’t be discouraged. Use your breath awareness as a shield from material distractions, as well as a guide for exploring the stillness and stability of your inner self. Pay attention to your breathing, but abandon all effort in your body. Be at ease in the unknown, the mystery of the self, an uncharted holy place.

May this practice bring you solace and peace, quell worry and fear, and serve as a place of refuge protected by the unassuming presence of your own breath. May it reveal the subtle complexities of your body, the transformative power of the āsanas, and the grace of praṇa. Above all, may it revitalize your spirit in times of great uncertainty.

 

 

Claire Papell is a writer and yoga teacher (RYT-500) committed to revealing and honoring the hard truths of being human. Her yoga education included extensive study of the rich tradition of bhakti-yoga – the yoga of devotional service. Through the reading of sacred texts, yogic philosophy and kirtan, she developed a deep and persistent wonderment about Spirit.
Claire believes the yoga tradition offers powerful tools for healing. She draws from personal experiences and her spiritual contemplations to present unique perspectives on grief, loss, and trauma. Through vivid language and a poetic voice, she hopes to connect closely to her readers. When leading a yoga class, Claire relates to her students with similar intention. Her personal yoga practice and teaching style emphasize thoughtful sequencing, steady pacing and unwavering emphasis on the breath. She designs each class to reveal what she values most about yoga, which is its remarkable ability to stretch our hearts – wonder-drenched and mystical places – so pain and joy, gratitude and grief can all exist, side by side.
 

 

 

 

 

 

May 15, 2020
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​3 Restful Practices to Support Immunity

By Yoga, Yoga PracticeNo Comments

 

 


Fatigue and stress wreck havoc on the immune system. Whenever I get sick, it’s usually because work and worry have depleted my emotional, mental, and physical reserves. Rest is essential to our well-being. Taking breaks, slowing down, and sleeping well allow the body to do what it does best, which is defend and repair itself. Without the energy it needs to function, our immune system simply can’t keep up.
Incorporating rest into our busy lives can be quite challenging, but doing so trains our bodies and minds to relax when the world around us is moving very fast. I’m a big fan of personal practices that restore my sense of self. Carving out time for reflection, designing my space, and being creative, even for brief periods of time, nourish me physically and spiritually. Here are a few ideas for replenishing throughout the day, and I hope they inspire others.

1. Mindful Meals

I worked in food service for several years, and due to the demands of my job, I often ate standing up, while working, and at erratic times. My health suffered, particularly my digestion. If we eat on the go our digestive system doesn’t have the energy it needs to process our food and absorb nutrients because our body is busy doing something else. Without proper nourishment from our food our immune system doesn’t have the fuel it needs to fight illness.
Preparing and enjoying wholesome food is a method of self-healing. Mindfulness is practicing full awareness in the present moment, without reaction or judgement. Sitting at a table, enjoying the taste of our food, noticing the colors on our plates, chewing slowly, and pausing in between bites is a mindful practice that supports the body’s life-giving functions. Start the day with a slow breakfast. Set the table, remove clutter and light a candle. Whatever foods you have available, prepare them with care. Eat slowly and patiently, and sit for a while after you’ve finished. Doing so signals your body to focus on processing nutrients into energy.
 

2. Observing Nature

Walking is wonderful exercise and can be quite meditative if practiced with full awareness. Due to the coronavirus threat, walking outside may not feel safe right now, especially if you live in a crowded place. If that’s the case, there are other ways to slow down and notice your surroundings.
Observing our environment focuses the mind on the present moment, rather than our thoughts, which often exist in the past or future. When the mind slows down the body can rest. Spend a few minutes by an open window, on your front stoop, or in your backyard. Walk barefoot through the grass or sit with your eyes closed to soak up the sun. Notice the various sights and sounds, whether it’s lawn mowers or children playing, traffic noise or bird songs. If you see something beautiful, take time to delight in that experience. Slow down your movements or sit still, and disregard thoughts that pull you from the present moment.
 

3. Evening Rituals

To me sleep is a sacred time of renewal in order to greet the new day ahead with fresh eyes and a vibrant spirit. It’s the body’s optimal time to repair. A quick internet search will yield numerous articles linking the blue light emitted from digital screens to poor sleep. News and other information absorbed prior to bed can be over-stimulating and agitating. Establish a cut-off for screen time. Make yourself a calming cup of tea or soothing golden milk, and sit for a few moments to enjoy it. If you have time, silently meditate in a comfortable position. While lying in bed place one hand on your belly and the other on your heart. Take long, full breaths, feeling your chest and abdomen rise and fall with each inhale and exhale. Meditation and mindful breathing activate our parasympathetic nervous system, the one responsible for rest and renewal.

Rest is a form of nourishment. It’s essential to our health and will benefit us in even small doses. Deep sleep and mindful moments replenish our energy reserves so we don’t run out of what the body needs to stay well. Times of relaxation and quiet awareness are opportunities to learn about ourselves and relate to our bodies, which can foster trust in their resiliency, wholeness, and innate capacity to heal.

 

 

Claire Papell is a writer and yoga teacher (RYT-500) committed to revealing and honoring the hard truths of being human. Her yoga education included extensive study of the rich tradition of bhakti-yoga – the yoga of devotional service. Through the reading of sacred texts, yogic philosophy and kirtan, she developed a deep and persistent wonderment about Spirit.

Claire believes the yoga tradition offers powerful tools for healing. She draws from personal experiences and her spiritual contemplations to present unique perspectives on grief, loss, and trauma. Through vivid language and a poetic voice, she hopes to connect closely to her readers. When leading a yoga class, Claire relates to her students with similar intention. Her personal yoga practice and teaching style emphasize thoughtful sequencing, steady pacing and unwavering emphasis on the breath. She designs each class to reveal what she values most about yoga, which is its remarkable ability to stretch our hearts – wonder-drenched and mystical places – so pain and joy, gratitude and grief can all exist, side by side.

 

April 24, 2020
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​3 Tips for Improving Verbal Cues For Yoga Teachers

By Yoga, Yoga TeachersNo Comments

 

 

 
Yoga teachers are essentially communicators. Improving our verbal cues is key to teaching supportive, well-rounded and impactful yoga classes. More often than not, we’re leading a varied group of students with a range of learning styles, knowledge, expectations and emotional states. It’s important that every student feels accepted, guided and safe. Determining the most effective way to deliver our cues so everyone understands is tough, meaningful and essential work.
 
Think of verbal cueing as a practice of connecting with people through language. Our words will likely fall flat from time to time, but we’ll always have the opportunity to try again. If a cue results in confusion or students move in a way we didn’t intend, that’s helpful information. In that situation, try a different approach instead of moving on. Self-correcting in the moment reveals our leadership and care. Our students’ responses to our cues are feedback on the cue itself and are not judgements on our value as yoga teachers. Here are some tips for improving our communication skills in class:
 

1. Take a breath before speaking.
 
People take class to be led through an experience. They expect us to tell them what to do and when to do it. Improving the delivery of our cues through breathing keeps our classes running smoothly and with everyone on the same page.
 
Breathing mindfully calms our nerves so we can focus on what we’re saying. Even more, inhaling before we speak enables us to annunciate clearly and project our words so our students can hear and understand us. The physical mechanics of this make sense if we consider our own vocal experiences. Full lungs allow us to vocalize from our cores as opposed to speaking while taking shallow breaths, which results in timid or superficial sounds. With control of our breath, we can vary our tone to motivate our students, show excitement and express joy, which makes our cues even more effective.
 

2. Use clear and concise language.
 
Simple directions are easy to follow and that’s exactly what we need our students to do – follow our cues. Naming the body part and how or where it should move next is a solid formula for giving clear directions. Hands on the mat, hips back and relax shoulders away from the ears are good examples of this. Imagery, poetic language and a thought-provoking dharma talk are essential to serving our students well. However, think of these other elements as decorations, adorning the base cues to illuminate all the depth and wonder yoga has to offer.
 
When it comes to verbal instruction, less is more. We don’t want to muddy our key message with a lot of words and it’s important to give our students time in the poses without us talking so they can turn inward and listen to whatever surfaces. Keep it clear and concise, and allow the combination of breath and asana to work its magic.
 

3. Avoid abstract phrases and anatomical terms.
 
Cueing effectively means speaking the language of our students. We, the teachers, might be accustomed to certain terms or figures of speech, but these words may sound foreign to our students since everyone arrives with a different degree of familiarity with yoga.
 
We may have heard cues such as shine the heart forward or connect to the earth, and then use them in our classes. While these phrases may serve a purpose at times, they’re also abstract concepts that do not explicitly tell our students what to do. Saying open the chest or press the soles of your feet into the mat convey how we want our students to move or engage their muscles.
 
Using anatomical terms as opposed to common names when referencing body parts may throw students off as well. Most of us are unfamiliar with scientific terminology, nor do we think about our bodies in these terms. For example, using shoulder blade instead of scapula in a cue will be clearer for the majority of the people in the room.
 
It’s worth improving our communication skills since language is a bridge for connecting with our students. The more effectively we communicate, the more successful we’ll be at creating opportunities for people to develop body awareness, physical strength and calm, steady minds.

Claire Papell is a writer and yoga teacher (RYT-500) committed to revealing and honoring the hard truths of being human. Her yoga education included extensive study of the rich tradition of bhakti-yoga – the yoga of devotional service. Through the reading of sacred texts, yogic philosophy and kirtan, she developed a deep and persistent wonderment about Spirit. Claire is also a regular content contributor for YogaRenew.

Claire believes the yoga tradition offers powerful tools for healing. She draws from personal experiences and her spiritual contemplations to present unique perspectives on grief, loss, and trauma. Through vivid language and a poetic voice, she hopes to connect closely to her readers. When leading a yoga class, Claire relates to her students with similar intention. Her personal yoga practice and teaching style emphasize thoughtful sequencing, steady pacing and unwavering emphasis on the breath. She designs each class to reveal what she values most about yoga, which is its remarkable ability to stretch our hearts – wonder-drenched and mystical places – so pain and joy, gratitude and grief can all exist, side by side.

 

 

April 10, 2020
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How Yoga Can Help With Anxiety Symptoms

By Yoga, Yoga PracticeNo Comments

 

Panic attacks and anxiety impacts our life in many ways, but there are a ton of coping tools available. However, during this time of the COVID-19 crisis, it might feel harder to utilize the tools that tend to be so widely available. For instance, gyms and yoga studios are closed, you might have lost some income, and we should be staying inside to help lessen the spread of this virus. This has created not only a lot of sudden change, but also much more anxiety, even in people who don’t struggle with anxiety on a regular basis.

Despite the challenges of panic attacks and other anxiety symptoms, there are many self-help strategies that can assist you in coping with these feelings. Activities such as breathing and other relaxation techniques are available to help you feel more calm, peaceful, and in control. Some of the most common strategies include breathing exercises, visualization work, and yoga. These techniques have been found to reduce anxiety and may even help panic attacks.
 
Yoga happens to be an activity that actually has all many relaxation techniques. Plus, yoga has been known to help ease stress, reduce feelings of nervousness, and enhance mindfulness. For these reasons, yoga can be a great tool during this time where many things are changing at once and feelings of anxiety can be extreme.
 
A small but intriguing study done at the University of Utah provided some insight into the effect of yoga on the stress response by looking at the participants’ responses to pain. The researchers noted that people who have a poorly regulated response to stress are also more sensitive to pain. Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia (a condition many researchers consider a stress-related illness that is characterized by hypersensitivity to pain), and 16 healthy volunteers.

When the three groups were subjected to more or less painful thumbnail pressure, the participants with fibromyalgia — as expected — perceived pain at lower pressure levels compared with the other subjects. Functional MRIs showed they also had the greatest activity in areas of the brain associated with the pain response. In contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. The study underscores the value of techniques, such as yoga, that can help a person regulate their stress and, therefore, pain responses.
 

Benefits of Yoga for Anxiety

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone, especially if you are dealing with mental and physical anxiety.
 
For people dealing with depression, anxiety, or stress, yoga can be a great way to better manage symptoms. The scientific study of yoga demonstrates that mental & physical health are not just closely related, but are essentially deeply connected. Evidence is starting to prove that most yoga practices are a relatively low-risk, high-yield approach to improving overall health.
In 2011, Harvard published an analysis of data from a sample of people and found that 3% (the equivalent of nearly 6.4 million Americans) had been advised by their health care practitioners to use mind-body therapies like yoga and meditation — and more than a third of those patients had a diagnosis of anxiety.
 
“We’ve seen a significant uptick in referrals from psychologists, especially for patients with anxiety,” says Steve Hickman, PsyD, executive director of the University of California San Diego Center for Mindfulness, where health care practitioners — including psychologists — conduct mindfulness research and offer classes for patients. “Therapists and doctors are rethinking their attitudes toward meditative approaches largely because there’s a persuasive body of evidence showing that [these modalities] can help with stress and mood disorders.”
 

The Science Behind Yoga for Anxiety
 
The science in hundreds of studies have looked at the benefits of meditation for calming the mind, but possibly the most definitive paper was published in the journal of JAMA Internal Medicine. In the review, researchers at Johns Hopkins University analyzed 47 studies on meditation programs that involved at least four hours of training. “We found consistent evidence that mindfulness meditation reduced the symptoms of anxiety to some degree across studies,” said Madhav Goyal, MD, lead author and assistant professor of medicine. “When you’re anxious, your mind can get carried away with worrying about things that might happen, and that actually makes you feel worse and can cause other symptoms, like insomnia. Meditation teaches people certain skills that can help counteract that tendency, like staying in the moment, recognizing worried thoughts when they’re happening, and preventing them from getting worse.”

In the research, about 20 to 30 minutes of daily mindfulness meditation — a specific type that aims to cultivate awareness of present-moment thoughts, feelings, and experiences — showed the most promise. But there’s evidence that many other meditation types can be effective, as well. Based on his team’s findings, Goyal, a practicing internist, now recommends meditation not only to his patients with anxiety but also to those who are depressed and in physical pain — the two other conditions for which the study found the practice to be effective. “It works and it’s safe, and that’s a good combination,” he says.

 

 

Morgan Gertler received her 200HR RYT certification in 2014 from highly esteemed Kripalu teachers and then continued her learning in 2017 by completing her 300HR RYT certification with teachers from Yogamaya and the Iyengar Institute in NYC. Morgan also completed her Yin Level 1 & 2 trainings and loves being able to teach both sides, the yin & yang, of the yoga practice. Morgan views yoga as a vehicle to get back to yourself – through movement and breath-work, we learn how to live a more authentically happy & content life and meet all situations with confidence. When not teaching or practicing yoga, Morgan can be found writing, walking around town with her two dogs, Jagger and Bowie or browsing Sephora for more make up she doesn’t need. Morgan is also a regular content contributor for YogaRenew.

 

April 10, 2020
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Yoga For Anxiety & Depression: 4 Yoga Poses To Uplift You

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It’s not unusual for someone who suffers from anxiety to also suffer from depression, and vice versa. According to the Anxiety and Depression Association of America, major depressive disorder is the leading cause of disability in the United States for ages 15 to 44, affecting 6.7% of American adults 18 and older. On the other hand, Generalized Anxiety Disorder (GAD) affects 3.1% of the US population and often co-occurs with major depression.

Yoga has been widely recognized as a way to manage symptoms of anxiety and depression, reportedly helping some practitioners adopt a more positive attitude toward life. Practicing yoga and moving the body has many physical benefits and there are also various benefits that yoga can have when it comes to mental health.

According to a Harvard University publication, yoga has been proven helpful in reducing anxiety and depression by helping regulate a person’s stress response system. With the ability to lower blood pressure and improve the quality of the breath, certain yoga poses in particular may help provide you with the means to cope with and alleviate anxiety and depression.

Here are some fundamental poses that help regulate the stress response system:

 

1. Child Pose


This basic posture helps relieve tension in the hips and lower back. By resting the forehead down on the ground or on a prop, the parasympathetic nervous system is stimulated, producing a relaxation response.

Find a child’s pose by starting in a table top position, on all fours. Bring your big toes together and your knees apart. Sit the hips back on the heels and rest the torso in between the knees and thighs. Reach your arms out in front of you and take 5-10 deep breaths. With each breath, try to expand the ribcage in every direction, sending the breath to your sides and to your back as well as the belly and the chest.

 

2. Downward Facing Dog


This is another foundational pose that lengthens the spine, strengthens the arms and shoulders and stretches the hamstrings. This pose is considered an inversion, helping blood circulate to the brain. This inversion of your blood flow is instantly energizing, and counters symptoms of anxiety and depression.

Start on the hands and knees. Tuck your toes under and lift the hips back and up, so your body is making an upside down ‘V’ shape. The feet should be hips-width distance apart but don’t worry if your heels don’t touch the floor. You can even bend your knees if you have tight hamstrings. Suck the belly in, firly press the floor away and relax the neck and shoulders away from the ears. To warm up, peddle out the feet and bend one knee at a time. Then hold steady for 5 deep breaths.

 

3. Bridge Pose


This backbend and chest opener help open the front line of the body. In bridge pose, the back of the neck, where we naturally hold a lot of tension, is stretched. Holding this pose can relieve that tension and ease symptoms of depression.

Start laying on your back. Bend the knees and place the feet flat on the ground hips-width apart. Reach your hands toward your heels. On an inhale, press into your feet and lift the hips up off the ground. Strengthen the thighs and tuck your shoulders underneath to help you press up higher. The hands can interlace behind your back, reach for the heels, or press into the ground. Hold for five breaths.

 

4. Standing Forward Fold

Dropping the head below the heart has a calming effect on the mind and body. In a standing forward fold, the body can quickly relax and get a stretch of the entire back line: from the hamstrings all the way up to the back of the neck. The pose may also help ease headaches and chronic fatigue.

Start standing with your feet hips-width apart and your hands on your hips. Bend your knees, hinge at the hips, and fold forward. Drop your hands onto the floor or grab opposite elbows and let your head and neck hang heavy. You can sway the torso from side to side, and try to stay inverted for about one minute.

 

In summary…

Research suggests that the practice of yoga modulates the body’s stress response and can be helpful for both anxiety and depression. The scientific study of yoga indicates that mental and physical health are not only closely related, but are essentially two sides of the same coin. In addition, the holistic approach and low-risk involved in practicing yoga makes it an appealing option to manage anxiety and depression.

 

 


 

Michelle Kirel aspires to share with as many people as possible the necessary tools to maintain a healthy, strong and resilient lifestyle. Michelle has a lifelong passion for yoga. She was exposed to yoga at an early age by her mother who is a certified Iyengar yoga instructor. It was during college when she started practicing daily and falling in love with the feeling that comes after a yoga class. Following graduation, Michelle completed her 200 hr certification training in Vinyasa Yoga to dive deeper into the ancient tradition. She currently combines her understanding of yoga with Neurokinetic Therapy to help people treat chronic pain, injuries and postural imbalances. She is also a content contributor for YogaRenew

 

March 18, 2020
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Cozy At Home Yoga Sequence

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While staying at home, it can be easy to feel lazy, unmotivated to exercise, eager to eat more than usual or even overwhelmed and stressed about current events. In addition to stress, the weather is cold which lures you into your warm bed, often unwilling to physically challenge yourself in your practice. What if I told you that you can incorporate a slow-paced, restorative yoga sequence into your daily routine which will leave you relaxed and refreshed instead of sore and tired? Restorative yoga sequences usually consist of only a few asanas that are held for a minimum of 5 minutes in order to supply the full benefits of each asana. The following sequence provides a wonderful way to wind down during stressful times and treat your body without feeling exhausted.

 

1. Child’s Pose

Begin in Child’s Pose, sitting back on your heels with your knees spread apart. Extend your arms in front of you and allow your forehead to rest on the mat. Take a deep inhale and with every exhale, stretch your fingertips even further and let your hips sink down toward the mat. This asana is ideal to practice at the beginning and end of a restorative sequence as it provides a gentle stretch in the lower body while relaxing the upper body and releasing tension. After a few minutes of holding this asana, feel free to try variations. For instance, you can stretch your arms to either side or thread one arm under your torso toward the other side with the other arm extended forward for a deep shoulder stretch.

2. Happy Baby Pose


After you’ve relaxed in Child’s Pose for several minutes, slowly transition to Happy Baby Pose. To do this, walk your fingers toward your torso as you lift your upper body from the mat. Then, untuck your feet from beneath your sit bones and lie flat on your back with your knees bent. Bring your knees into your chest and grip the outsides of your feet or your big tones with your hands. Gently pull your feet outwards so that your knees open wide and you feel a deep stretch in your hips. You can choose to rock side to side for an even deeper release in the groin area or simply find stillness in this asana for a few minutes. With every exhale, allow your knees to drop closer towards the mat and focus on letting go of stress and tensions as you continue to breathe through this deep stretch.

3. Reclining Bound Angle Pose

 

From the previous asana, release your legs onto the mat with your knees still bent and opened outwards to each side. Make sure to position your feet close to your pelvis Bring the soles of your feet to touch. Remain lying down and allow your arms to rest by your side or on your abdomen. Close your eyes and focus on taking deep breaths for up to 5 minutes in this classic, restorative asana. The benefits include stimulation of the abdominal organs, circulation, and heart as well as a gentle stretch of the thighs and knees.

4. Legs-Up-the-Wall Pose

Transitioning from Reclining Bound Angle Pose, position yourself close to a wall and facing the wall, extend your legs up against it. Your back should remain straight and horizontal with your arms resting wherever they are comfortable. In this asana, your sit bones should be either touching the wall or close to it while supporting your legs and your body should be creating a 90 degree angle. Remain in this position for at least 5 minutes as you continue to breathe deeply and steadily. The benefits of this asana include increased circulation, a deep stretch in the lower back and hamstrings, stress relief, and relaxation of the pelvic floor. To exit this pose, slowly bend your knees and shift them to one side as you come to a seated position.

Step 5. Seated Forward Fold


Begin by sitting on the mat with a straight back and your legs extended in front of you. Feel free to sit on a folded blanket or a bolster for additional support. As you inhale, reach your arms up towards the sky and with a deep exhale, fold your body from your hips as you attempt to reach your knees, feet, or even toes. A key thing to remember is that the goal is not to force your fingertips to your toes; instead, focus on bringing your chest to your thighs, nose to your knees, and forehead to your legs during this stretch. With every exhale, allow tension to be released from your body and surrender even further in this asana. Some benefits of Seated Forward Fold include stress relief, a deep stretch in the shoulders and spine, and improve digestion.

Step 6. Corpse or Savasana Pose

Let’s end this sequence with a mindful asana to eliminate any meaningless thoughts and ground yourself. Keep your legs extended in front of you on the mat with your arms resting by your sides with your palms facing up. Make sure that your back is straight and there is no arch in your lower back as you lie flat on the mat. Close your eyes and feel your body sink as it becomes heavier with every breath. Corpse Pose is a favorite asana for many people due to its restorative nature. Corpse Pose is a pose of total relaxation which requires remaining in a neutral position, often a challenging task. The purpose of corpse pose is to consciously calm the mind which in turn, calms the nervous system and lowers blood pressure resulting in a state of ultimate serenity. The duration of this asana depends on your preference, however 10-20 minutes are recommended.

 

Don’t let the stress or being at home hinder your yoga practice and instead, let it nourish it! There’s nothing wrong with leaving hatha and ashtanga yoga aside during this time and focusing on restorative poses to feel relaxed, rejuvenated, and at peace.

 

 

 

 


Stella Versteeg was exposed to yoga early in life from her father – traveling to India to practice yoga with her family. Living in ashrams and being surrounded by the beautiful and intricate Indian culture, from a young age, Stella was able appreciate and learn about the origin of yoga as well as meditation. Stella received her 200 HR yoga training from YogaRenew in 2018. She currently runs a blog, Ride Your Wave Yoga, which shares yoga tips, poses, nutrition, travel and mindfulness. Her goal is to spread honesty, love and awareness about a yogic lifestyle through her blog posts as well as create a supportive, inspired community. She aspires to share as much information as possible about yoga to others.

 

 

 

 

March 18, 2020
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​Savasana: The Crown Jewel of Yoga Asana

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Though we follow different traditions of yoga asana, most all lead us to the final destination of relaxation, savasana. The practice of asana prepares our students’ minds and bodies for deeper awareness, by which savasana is the gateway. Savasana is subtle, a practice that builds the foundation for meditation and pratyahara. As yoga teachers, we can prepare our students for a deep savasana practice once we comprehend why we do it, and how.

Savasana integrates asana and ujjayi breathing on a deep level. It also serves as a transition from the formal practice of yoga into the outside world. Many students fall asleep during savasana, which is normal, but not the intent of the practice. The body becomes fatigued from the work of a balanced asana practice, while the mind becomes focused and calm through concentrated breathing. In savasana, the needs of the body and mind are transcended, and true relaxation and release can take place.
 
In savasana, some yogis may experience a dreamlike state, not quite like sleep, but unconscious nonetheless. Others may simply lose themselves, remembering nothing but the lingering stillness after the practice is complete. And some may have experiences beyond the mind and body that defy explanation. Because of the subtle nature of savasana, it is best to let whatever comes come, and to speak little of the inward nature of the practice. To articulate into words what cannot be perceived by the intellect bypasses the mysterious nature of our connection to the unknown. Just like yoga asana, some sessions are difficult, and some come with gentle ease, but in the end, savasana is a practice– a process to apply again and again.
 
From the outset, savasana appears to be simple and defined. Lie down, close your eyes, do nothing. However, for yoga teachers to hold space for our students to enter this deep state of relaxation, we require technical know-how, practice, and attentiveness. If your students are restless in savasana– fidgeting, coughing, or are lying with their eyes open, implementing the following techniques will help you to prepare them for deeper restoration. First, a balanced asana practice, with both rigor and cool down, is essential. The body must be worked in order to access the mind, and that work must be released in order to fully relax. Offering a cooling sequence about 10 minutes long is effective, especially if the final poses are done on the back, such as jathara parivattanasana, Revolved Belly Pose. Next, allow for 5 minutes of deep ujjayi breathing, either lying down or sitting up. Smoothly transitioning your students from the dynamic practice of asana into meditative breathing will prepare them to relax and will support the integrative process of savasana.
Creating a calming environment during the cool down portion of your class will subconsciously prepare your students for savasana. Dim the lights if possible, or turn them off completely. Slowly lower the volume of your regular music until it is mute prior to beginning your breath exercises. Similarly, begin to soften your instructional voice and slow your cadence as you bring your students into their final postures. I find that using the same words to guide my students to the floor, class after class, signals a state of relaxation, with each instruction slower and quieter than the last. Encourage your students to lie down quietly with minimal movement. Instruct them, practice after practice, to relax, to be still, and to let go. Finally, play a rhythmic selection of music especially reserved for savasana, ideally, without words that the mind can grab ahold of.
 
While your students are journeying inward, it is important for you, as the teacher, to reinforce the subtle work of their practice. Savasana is not a time for a teacher to check their phone, to leave the room and socialize in the reception area of the studio, or any number of things that might pull attention away from the students. Savasana is a time for you to go inward, as well. During savasana, you can sit in silent introspection, chant mantra in your mind, or lie down quietly. Be present in the subtly of the practice, for this space is our forum of learning, as much as it is for our teaching.
Allow your students to remain in savasana for at least 5 minutes, and then slowly, softly, and quietly draw them out of their inner space by bringing awareness back to the breath. Take several breaths yourself and give ample silence between your cueing in allowance for the deep state your students are coming out of. Encourage gentle movements before the greater motion of turning to a side. Patiently guide them to a seated position, and end your class as appropriate. In this way, the effects of the entire practice of asana, ujjayi, and savasana will stay with your students long after they leave the studio space. In the end, savasana is the crowning jewel of an asana practice, one that can touch the heart and souls of all who practice it.

 

Holly Beck is an experienced, advanced yoga instructor with nearly twenty years of teaching and mentoring experience. Classically trained in the tradition of the Sri Vidya lineage, Holly’s class promises an authentic yoga experience for practitioners of all levels with steady pacing, a continuous meditation on breath, and masterful sequencing. While she enjoys all levels of yoga, Holly’s true gift is working with pregnant women. Holly’s specialized prenatal yoga practice, The Yoga Of Birth, has prepared hundreds of women for empowered birthing experiences. Holly holds degrees in English and the Science of Health and Wellness from the University of California, Berkeley. Her work has been featured in the journal of Complementary Therapies in Clinical Practice, and she is recognized by the Doula Association of Southern California as a leader in prenatal education. Holly is currently developing a sustainable, rural retreat center for conscientious living in Costa Rica. For more information, please visit www.seedsofloveproject.org. Holly also regularly writes content for YogaRenew Teacher Training.

 

February 19, 2020
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