Spring into Action with Yoga: Core Strengtheners

By: Virginia Iversen, M.Ed

For many Yoga students and teachers, spring is the time to reinvigorate your life on many levels. This may include cleaning out your closet, detailing your car and doing a deep spring-cleaning of your apartment or house. This impetus to clean out that which is no longer serving you and spruce up your living space is a natural response to the new life, which is generated during this time of the year. Many Yoga practitioners also respond to the pulsation of new life around them by revamping their exercise regime, including their Yoga practice.

If you find that your Yoga practice has become somewhat routine and uninspired over the long winter months, the springtime is a wonderfully inspiring time to breath new life into your practice. One way of doing this is to include more core strengthening exercises into your practice. A balanced practice of traditional Yoga postures that includes standing, balancing, twisting, and seated poses, offers a practitioner many ways to incorporate core-strengthening exercises into the “regular” flow of the practice. 

For instance, simply keeping one leg raised while you flow from Downward Facing Dog into Plank Pose and Upward Facing Dog is tremendously strengthening. In the same way, weaving some core abdominal work into your Yoga practice as you flow in and out of the postures will strengthen your side oblique and abdominal muscles, without you even noticing! If you incorporate these abdominal strengthening movements into your Yoga practice several times a week, in a fairly short amount of time you will notice a substantial improvement in your core strength. 

Two of my favorite cores strengthening Yoga poses are Reclining Goddess Pulses and Dolphin Plank Pose. Reclining Goddess Pulses are a gentle way to improve your core strength if you are recovering from an injury or surgical procedure, which makes it difficult to engage in a more vigorous core strengthening exercise. Dolphin Plank Pose is a very strengthening core Yoga posture that can easily and efficiently be woven into a vinyasa-based practice. Both of these poses will effectively strengthen your core abdominal muscles and release tension throughout your shoulders and the neck.

* Reclining Goddess Pulses

Reclining Goddess Pulses are small abdominal movements that are done while in Reclining Goddess Pose. Reclining Goddess Pose is generally practiced towards the end of a Yoga class and prior to Shavasana. When you are ready to practice Reclining Goddess Pulses, lie down on your Yoga mat and place your legs in a diamond position, with the soles of your feet lightly touching. If your knees or hips are tight, you may wish to place two rolled blankets, pillows or bolsters underneath your knees for support. This movement should pre practiced slowly to avoid ballistic stretching. If you are recovering from abdominal surgery or an injury, remember to move very slowly and with compassion and respect for your body. 

Reclining Goddess Pose helps to increase the blood flow throughout the pelvic area, as it stretches out the groin and hip muscles. By incorporating a series of small pulses with your hands in between your knees, you will gently strengthen your core abdominal muscles and release tension in your shoulders and neck. To practice Reclining Goddesses Pulses, extend your arms between your legs and press the palms of your hands together with your fingers facing the front of the Yoga studio. Extend you arms fully, and begin to gently contract your abdominal muscles with each exhale. 

As you contract or pulse your abdominal muscles with each exhalation, extend your hands an inch or two further towards the front of the room or Yoga studio. This extension will help to elongate the muscles along the sides of your neck and release any tension in your shoulders. Pulse for a set of ten counts, and then lie back and rest for a moment in Reclining Goddess Pose before doing two more set of ten pulses. When you have completed a series of three rounds of Reclining Goddess Pulses, lie back on your mat and rest in Goddess Pose before proceeding with the rest of your Yoga practice. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York; where she specializes in writing customized, search engine-optimized articles that are 100% unique. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

© Copyright 2015 – Aura Wellness Center – Publications Division

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Yoga for Cancer Recovery: Cultivating Optimism

By: Virginia Iversen, M.Ed

One of the most challenging aspects of living with cancer is managing the tremendously high levels of stress, anxiety and downright fear that such a daunting diagnosis causes most of us. Truly speaking, part of living well with cancer is maintaining an ever present awareness of the reality of the disease, while walking the razor’s edge of cultivating optimism and hope in the face of a life-threatening diagnosis. This balancing act requires the daily, diligent holistic and/or allopathic treatment of cancer, in addition to the ability to focus on the positive aspects of your life. 

When a cancer diagnosis descends on you or your loved one, the world can feel that it is spinning out of control. Although this out-of-control feeling may only be related to your own individual situation, keeping all of different aspects of your life in order, while you engage in a cancer recovery program or support a loved one in their recovery process, can certainly be overwhelming. Until you have experienced the challenge of living with a life-threatening diagnosis, you may not realize how difficult it is to keep all of the bills paid, take care of the household chores, and even regularly change the oil in your car, while you or your loved one are healing from a series of cancer treatments.  

Of course, attempting to keep all of the proverbial, financial balls in the air, while contending with a cancer diagnosis, can cause even more stress and anxiety. When stress and anxiety levels remain high for an extended period of time, the immune system is negatively affected. For some cancer patients, a lowered immune system could mean the difference between life and death. There are many ways to manage your stress and anxiety levels, while you recover from cancer and from intrusive cancer treatments. By maintaining strong family and community connections and reaching out for help when you need it, you will feel a little bit less stressed and less alone during your journey recovering from cancer.

Additionally, a well-rounded, daily practice of some form of Yoga can greatly help to boost your physical level of well-being and your sense of optimism. There are a wide variety of Yogic techniques that help to nourish and maintain a strong, limber body, a calm mind and a happy heart. Of course, if you are living with a life-threatening disease such as cancer, your body may not be quite as strong as it used to be if you are still recovering from a series of cancer treatments, but your body will be stronger than it would be if you did not do any Yoga postures or relaxation exercises at all!

The daily, diligent practice of a series of traditional, modified or restorative Yoga postures will help you to maintain your strength and flexibility during your recovery from cancer. Many of the standing postures of Yoga help to strengthen the large muscles groups, elongate the muscles and ligaments, and generate heat and energy throughout the body. Back bending Yoga postures, such as Cobra Pose and Bow Pose, open up the front of the body and help to release muscular constriction around the heart and throat chakras, which is very common if you are feeling afraid and overwhelmed much of the time. Seated Forward Folding Yoga postures, such as Marichyasana A, will help to open up the shoulders, hips and the back of the legs, while the body and mind can come to rest on the solidity of the earth. 

As you journey through your cancer recovery process, you may find that you will only be able to do a few gentle, restorative forward bends and soothing pranayama exercises on a particular day. While, at other points during your recovery process, you will be pleasantly surprised when you are able to naturally expand the “portfolio” of Yoga postures and pranayama exercises that you are able to practice in a safe and comfortable manner. By maintaining a regular rhythm of self-care through a daily practice of Yoga postures, breathing exercises and relaxation techniques, you will nourish your own underlying intention of healing and well-being, which is so vital to cultivating an optimistic attitude during your recovery from cancer.  

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

Romancing Divine Love: Loving Kindness Meditation

By: Virginia Iversen, M.Ed

A regular practice of Yoga is a wonderful tool for romancing divine love. The awareness of the essential energy of divine love that pervades the fabric of the universe is unveiled through a consistent, dedicated practice of Yoga postures, pranayama exercises, meditation, chanting, and japa recitation. A balanced, comprehensive practice of all of these various Yogic techniques will ultimately lead a Yogi or Yogini into the inner sanctum of his or her own heart. Along the way, however, it is not unusual for a Yoga practitioner to contend with a wide assortment of negative beliefs and thought patterns. 

Many of the ancient and time-tested practices of Buddhism can be very helpful for uprooting negative thoughts, beliefs and samskaras. Loving Kindness Meditation, or Metta Meditation, as it is also known, was practiced and taught by the Buddha. The Buddha noticed that with the practice of offering thoughts of loving kindness to himself, and then to those around him, that he was able to supplant negative thoughts with more nurturing, sweeter thoughts of compassion and kindness. This act of loving himself and offering his love and compassion to others during the course of his meditation helped him to systematically cultivate a state of loving acceptance, which helped to calm and free his own mind from confusion and pain. 

A number of neuro-cognitive researchers, who focus their study on the interplay between the brain and emotion, have documented that the “doing” part of the brain is lit up during the practice of a loving kindness meditation. Essentially this means that practicing 7 minutes or more a day of a loving kindness meditation will help to offset the low energy of depression and get your mind and body primed for putting into action the plans that you have mentally envisioned for yourself and your life.  Supplanting negative emotions with positive emotions during the practice of a loving kindness meditation has also been clinically shown to shift the balance in the brain from a state of negativity to positivity, which helps to enhance the ability to learn and follow through on cherished dreams and goals. 

* Loving Kindness Meditation in a Nutshell

It is quite easy to weave a 7-minute session of a loving kindness meditation into the end of a Yoga class or personal practice. Simply give yourself a few extra minutes just prior to, or just after Shavasana. This meditation practice can also be done during Shavasana, if you are short on time. When you are ready to practice the Loving Kindness Meditation, come to an easy sitting position on your Yoga mat, on a chair with your feet flat on the floor and your spine comfortably erect, or lie back in Shavasana. If you are practicing this meditation while in Shavasana, you may wish to place a Yoga bolster under your knees for comfort and support.

Close your eyes and take a few deep breaths. As you begin to relax, formulate three wishes for yourself that would support your highest good today. For instance, you may wish to be filled with ease, happiness and health. Choose three wishes for your life that support your well-being and happiness today. If you encounter resistance to offering yourself loving kindness, mindfully witness the resistance, while continuing to gently and compassionately offering yourself kind, loving thoughts for a minute or two. 

This Loving Kindness Meditation practice is like a series of concentric circles that radiates from your own core outwards. There are five steps. The first step is to offer yourself loving, kind thoughts. The next step is to offer those same loving, kind thoughts to those you love, and then to a group of people whom you feel neutral about. The final two steps are to offer loving kindness to a person or group of people with whom you are struggling or actively dislike, and then to the world at large.  

If you find that offering loving kindness to those you do not like is difficult, do not worry! This is very common. With patient practice, you will be able to internally offer loving and kind thoughts to those people you do not like, especially when you experience the benefit of practicing loving kindness in your own heart and mind.  When you have completed your practice of the Loving Kindness Meditation, bring your hands into Prayer Position at the front of your heart and bow your head in gratitude, before moving quietly into Shavasana or finishing your Yoga practice. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: enchantress108@gmail.com. 

The New Teacher's Guide To Designing A Yoga Lesson Plan

By Faye Martins

Teaching yoga can be a rewarding career path or a great way to make extra money on the side. Planning your first few sessions can be nerve-wracking, but it does not have to be difficult. These simple steps make designing a yoga lesson plan easy and fun.

Choose Your Style

Before you jump into the details, decide on the type of class you want to provide. Choose your yoga style first followed by the students you want to cater to. A beginner's class, prenatal course or weight loss program will each have their own needs. Make a list of class-based considerations to keep in mind while you plan.

Ambiance is dependent on your personal energy, music, your tone of voice and the pacing you choose. It is often easiest to match the class energy and activities to your personal energy. For instance, if you are an upbeat person, high-energy classes could be your key to success, while a calmer tone goes hand-in-hand with guided meditation.

Tailoring to Skill Level

Skill level plays a major role in the pacing, mood and planning of any lesson plan. A beginner's lesson will demand a slower pace and more time spent on explanation. Less demanding or simplified poses are necessary, and you may have to spend a few lessons helping your students master the basics.

Advanced classes will flow more easily from pose-to-pose. You can expand your options by making simple poses more demanding. Beginning and ending each class on the same few poses can impart a sense of consistency to your lessons.

Beginnings and Ends

Most classes should begin with a brief overview of the day's goals and a gentle warm-up. Warm-ups range from 5 to 10 minutes and should be tailored to your style. They help ground your students and put them in the right mindset. This is the perfect time to teach a breathing technique or a mantra.

Regardless of your teaching style, the last 10 to 15 minutes should be devoted to a "cool down" period. Choose gentle poses, lead a guided meditation or teach a gentle stretch. Closing the lesson with the Savasana pose will give your students time to ground themselves and enjoy the serene atmosphere.

Planning the Middle

Many instructors find designing a yoga lesson plan easier when they plan around music. It helps with pacing as well as setting the scene for your students. Warm-ups and cool-downs beg unobtrusive music. You can continue the gentle music or pick up the pace for a high-intensity class. Make the transition between tempos as gentle as possible.

A good rule of thumb is to begin with gentle poses, lead into standing poses and end on deep stretches and floor poses. The rule is not absolute, and varying it can make things interesting. You can also build a whole lesson up to learning a difficult pose. Do not forget to practice your own lesson plan to make sure it flows.

Planning is vital for a successful yoga class, and the more thought you put into it, the more successful you will be. Do not be afraid to browse books, DVDs or online videos for inspiration or take a variety of classes with different teachers to see what you could be doing.

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. 

The Advantages Of Online Continuing Education For Yoga Teachers

By Faye Martins

These days, many wellness experts are acknowledging the fact that continuing education for yoga teachers empowers both the instructors and students to get the most out of exercise classes. Moreover, instructors that opt to enroll in ongoing educational classes afford themselves the opportunity to gain a plethora of great benefits such as raises, bonuses, and promotions. As a result of technological advances, continuing education courses are now available online. Teachers who are interested in taking ongoing courses should know that the online format can bring them many advantages. Some of them include:

1. Scheduling Flexibility.

Now as always, peoples' schedules are oftentimes full as they attempt to juggle a job, school, and/or domestic responsibilities such as child-rearing. With that idea in mind, many yoga instructors find the idea of enrolling in continuing education courses advantageous yet impossible to accomplish because of their full schedules. Yet by enrolling in online courses, teachers gain access to flexible study schedules and are oftentimes not required to be in a physical classroom at specific periods of time. In many cases, this scheduling flexibility enables teachers to take and excel in their yoga courses while maintaining a full-time job and/or taking care of their responsibilities within the home setting.

2. Acquisition Of Transferable Skills.

In a world where people are increasingly reliant on information technology and the online realm, individuals who are skilled in using either or both of these modalities acquire a valuable skill set that employers view favorably. And as many online education experts know, individuals who opt to participate in online educational courses typically gain substantive transferable skills such as the effective and expedient use of e-mail, Microsoft Office, internet research, and more. Each of these skills is of great value and is often integral to the effective functioning of gyms, recreational centers, and other facilities where yoga teachers offer classes to students. 

3. Ability To Save Money.

Oftentimes, online courses are offered at cheaper prices than those that take place in the traditional learning format. Additionally, many students find that they are able to save money through online learning because they don't have to spend money fueling their vehicle and driving it to a physical campus. 

Getting Started

Once a yoga teacher recognizes the great value of pursuing online continuing education courses, she or he may be ready to get the process started. To ensure that one has great success in this endeavor, it's important to keep a few key things in mind. First, it's important that the online courses taken are offered by a reputable institution. If the institution is a university, it should have regional accreditation and an established brand. In addition to ensuring that the online learning courses are being offered from a reputable institution, teachers should take time to learn what type of value the course will bring to the classes they teach. Finally, teachers should look into whether the type of online course they want to take will be perceived as value-adding to their employer. Once these assessments are made, teachers will be ready to select the ideal ongoing learning courses. 

Summing It All Up 

Yoga teachers who are interested in expanding their knowledge and building their career should know that investing in online continuing education courses can help them realize their goal. In taking online courses, teachers will likely find that they enhance the value of the classes they teach and also give their careers a substantive boost.

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. 

Yoga for Sleep: Supported Upavistha Konasana

By: Virginia Iversen, M.Ed

Although many Yoga students and teachers may feel that summer is the high season for a variety of outdoor activities, frequently the fall season is just as busy, if not more so. This seems to be especially true in temperate areas, such as the Northeastern United States, where there are four seasons. In areas such as New York and New England, many of us are aware that all too quickly the warmth of the summer will begin to fade as we approach the Autumn Equinox later this month.

As the nights become cooler and the heat and humidity of the summer weather begins to dissipate with each successive day, many Yoga practitioners find that they are racing to fit in all of the outdoor activities they were planning on doing before the weather turns crisp and cool. If this is the case for you, you may find that your schedule is over booked as the fall season gets into full swing. This may be particularly true if you are starting a new school year, commencing a professional training program or are working on a new project at work. 

As the days begin to shorten, you may also find yourself rushing to fit in that final week at the beach or climb a mountain peak that has been calling to you all summer. With all of this activity, many Yoga students find that their level of anxiety and sense of being rushed is much higher. You may also find that you are pressed at the end of the day to check your email or return text messages late into the evening that you were unable to get to earlier in the day. All of these circumstances can lead to problems falling and staying asleep.

* Upavishta Konasana or Wide Angle Seated Forward Fold

Upavishta Konasana, or Wide Angle Seated Forward Fold, is a wonderfully relaxing Yoga pose that helps to quell an overactive mind and release deep-seated tension in the groins, back of the legs and lower back area. This Yoga pose also relieves arthritis, detoxifies the kidneys, eases sciatica, stimulates the abdominal organs, and calms the mind. Practicing Upavishta Konasana in a supported fashion is even more relaxing and therapeutically effective if you are having difficulty sleeping. To practice Wide Angle Seated Forward Fold in a supported fashion you will need a Yoga bolster or a rolled blanket. 

Wide Angle Seated Forward Fold is generally practiced toward the end of a Yoga class or session. This posture can also be practiced as a “stand alone” Yoga pose as part of a warm up or cool down session after a workout if you are cross training. It is also a nice posture to practice just prior to going to bed. When you are ready to practice Upavishta Konasana, come to a wide-angle seated position on your Yoga mat. If you are practicing this posture in a supported fashion, place a Yoga bolster or rolled blanket in between your legs and perpendicular to your torso. If you are using a rolled blanket, please roll the blanket up lengthwise so that is long enough to support your entire torso. 

With an inhale raise your arms over head. With your next exhale, extend your arms forward, and then place your palms down on your Yoga mat between your legs. If you are using a Yoga bolster or a rolled blanket, extend your arms forward and place your palms on either side of the prop as you drape your torso over the prop. If your hamstrings are tight today, you may bend your knees slightly or use a small rolled towel or blanket underneath each knee to support your legs and rest more comfortably in the posture. Hold Wide Angle Seated Forward Fold for three to five minutes. 

While you are in Upavishta Konasana, remember to breath deeply by expanding your lungs fully on the inhale and releasing your breath completely on the exhale. I often find that when I am stressed, anxious or over scheduled that I tend to breath in a shallow manner. By remembering to expand my lungs completely on the inhale and release my breath completely on the exhale, my mind quiets down naturally. When you have completed your practice of Upavishta Konasana, remove any props that you are using and come back to Easy Seat on your Yoga mat before proceeding on to the next pose in your Yoga practice or resting in Shavasana. 

© Copyright 2014 – Virginia Iversen / Aura Wellness Center – Publications Division

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