HOW TO BECOME A YOGA INSTRUCTOR: FROM TRAINING & BEYOND

by Sponsored content from beYogi | Aug 29, 2024 | ARTICLES, FRONT PAGE POSTS, Yoga

HOW TO BECOME A YOGA INSTRUCTOR: FROM TRAINING & BEYOND

Sponsored content from our partners at beYogi

YOGA

Yes, yoga is huge — and its popularity is only growing! It really is a great time to become a yoga instructor.

The numbers don’t lie: Around 85,000 yoga teachers have been certified in the United States and a staggering 300 million worldwide, according to a 2019 report by Yoga Journal and Yoga Alliance. Just as the number of teachers is growing, so are the number of students interested in this often life-changing practice. Another survey in 2019 by Yoga Alliance estimated around 38.4 million Americans alone practice yoga.

Once you get called to sit in the teacher’s seat, you may wonder how to become a yoga instructor. There are many steps to work through as you begin this journey, which will be both challenging and rewarding for you and all the students you lead throughout your time as a teacher.

1. Understanding the Role of a Yoga Instructor

Before I completed yoga teacher training, I honestly thought being a yoga instructor involved just getting people in postures. I had no idea! The reality is that yoga instructors not only cue students through physical movements, but they also hold space for their emotional, spiritual, and personal development.

That said, the main role of a yoga instructor is to provide a caring and supportive environment for students to investigate and strengthen the connections between their minds and bodies. You must offer a safe space, through mindful cueing, as well as compassion and kindness. I always want my students to feel successful, even after the most challenging classes.

Yoga instructors must have excellent communication and planning skills, and they must remain aware and mindful before, during, and after each class.

They also need to be knowledgeable in what they are teaching. There are many different kinds of yoga, from yin to hot vinyasa to stand-up paddleboard yoga to chair yoga and so many more. If you are drawn to one style, you may consider additional training after your 200-hour teacher training to specialize your career path.

2. Personal Preparation

Not everyone who has completed yoga teacher training wants to learn how to be a yoga instructor, and that’s fine if you don’t want to teach. You may just want to deepen your personal practice. Assess your motivations and commitment to sharing yoga with others before you plan to teach. When you know your “why,” you’ll be more likely to overcome any obstacles on your path to the teacher’s seat.

I personally practiced yoga for more than 10 years before becoming a teacher 13 years ago, but all you need is a strong personal practice and experience to be prepared. It’s also important to feel physically able as well as mentally able. If you’re struggling in your life, it might not be a good time to learn how to be a yoga teacher.

3. Choosing the Right Yoga Teacher Training Program

The biggest decision you’ll need to make is choosing the yoga teacher training program. I encourage you to choose an accredited certification program, like those partnered with Yoga Alliance. Everyone starts with a 200-hour course, although many committed teachers go on to pursue 300-hour and even 500-hour certifications.

As you begin your research, you’ll discover a wide variety of locations, styles, instructors, and costs. You may want to go to a destination and complete the training through an intensive three-week course, or your schedule may be better able to fit in a local course that stretches over 12 weeks or even a year. My advice is to not rush your training. Yoga teaching requires a lifetime of learning, and it can take time to integrate new concepts into your daily life and practice.

Learn more about the options with our Yoga Teacher Training Guide.

4. The Yoga Teacher Training Experience

I was right in that yoga teacher training would provide the practical steps instructors need to get students into safe postures, but that’s just the beginning of the experience. Topics in a good training program will include:

Anatomy
Spiritual philosophy, including reading texts like the Yoga Sutras and the Upanishads
Proper sequencing and structure of classes
Ethics
Professional business and marketing strategies

This material will take as many hours as the course states: 200, 300, or 500. But as I mentioned, these hours can be packed into a few weeks or spread out over a year. These hours don’t include homework, and there will be lots to study! If you’re like me, you’ll find great joy in learning about yoga.

Yoga teacher training also always includes practice teaching with feedback from your instructors. It can be challenging to receive criticism, but it will help you be a better yoga instructor. Make sure to build a supportive community and network with your fellow trainees to lean on when the training gets challenging.

5. Obtaining Certification

To receive your certification, you’ll need to complete the required hours of training with one accredited school. This will likely include a written exam as well as leading your first yoga practice for the rest of the class. It’s a big accomplishment to complete this process, and you should be proud when you do!

Next, you’ll likely want to register with Yoga Alliance or another certifying agency as a yoga instructor. This will let your future employers know that you’re a professional who will uphold proper ethics.

Once you start teaching, you may consider adding on additional certifications. These can include continuing education in general yoga teaching or specialties. For example, I am certified in teaching chair yoga and SUP yoga, and I’m considering a certification in yin yoga. Keep learning along whatever path brings you the most passion and excitement.

6. Get Yoga Teacher Insurance

Even before your first class, look into getting yoga teacher insurance. The last thing you want is for someone to injure themselves in one of your classes, but it happens. It’s better to be prepared and covered with professional liability insurance.

Check out beYogi’s insurance coverage, as it’s a popular option with yoga instructors. You can sign up online in just a matter of minutes. It’s easy to choose from a list of yoga styles you plan to teach and coverage limits for your financial situation. You can also get umbrella coverage for a variety of bodywork and beauty practices that many yoga instructors add to their resume.

Plus through YOGA♥ Magazine you can get $20 off a professional insurance membership when you use our affiliate link.

7. Building Your Yoga Teaching Career

Once you have completed a 200-hour yoga teacher training, are certified, and insured, you’re ready to find a class! One of the best ways to do this is to simply sign up for classes at the studios, gyms, community centers, and online platforms that interest you. Talk with the owners and ask about availability in their schedule.

Create a resume with your training and interests. With time, you will have a portfolio of classes and a strong network within your local yoga community to help you find better opportunities.

Popular yoga teachers also market themselves on social media, but that’s just the start. You need to have a website, a logo, and a consistent style for your advertisements. If you are insured through beYogi, you actually get a free website as an added benefit to help you market yourself professionally.

Always look for new avenues to expand your reach to new students. Eventually, you’ll have a class of people who resonate with your style. It may take time but keep persisting.

8. Continuing Education and Professional Development

Teaching yoga can be a hobby, or it can be a career. You get to decide! The best yoga instructors, though, invest in their skills through ongoing learning and professional development.

Look for workshops, retreats, and advanced training opportunities that interest you. Stay up to date with trends in the industry and new practices. When you keep a “beginner’s mind,” you make it easier for your students to do so, too.

But yoga isn’t like other careers; instructors must invest in their personal development as well. Yoga teachers need to maintain a regular personal practice and take care of their needs. This can range from getting enough sleep to eating well to working with a psychologist. The more centered and content you are, the better you’ll be as a teacher.

9. Challenges And How to Overcome Them

One time when I was teaching preschool yoga, one of my students accidently went to the bathroom on his mat. They don’t teach you what to do then in yoga teacher training!

You’ll discover many obstacles during your training and in the following years as a teacher. Here are a few challenges (and solutions!) that I’ve experienced or learned about from my fellow instructors.

Challenge: No one comes to your class!

Solution: Have faith that you will find your students with time. You’ll learn your market and the desires of potential students, and you can adjust when necessary. Stay flexible on and off the mat!

Challenge: A more popular yoga teacher scheduled a class at the same time as yours.

Solution: Instead of comparing yourself with more seasoned yoga teachers, engage them as mentors. Consider offering a completely different style of practice: If they teach hot vinyasa, offer a yin class.

Challenge: A student might say something hurtful. One time a student actually told me he hated me for offering so many chaturangas!

Solution: Smile. Their practice isn’t about you, even if they think it is. It’s about them. If they are mindless in their speech, demonstrate extra compassion.

Challenge: You’re burned out. You may have committed to too many classes a week.

Solution: It’s crucial to make time for self-care and know when you’ve taken on too much. If you’re having trouble staying motivated or inspired, go back to the basics: Talk to the yoga teachers who ran your training or another instructor you respect. Reach out for help.

Challenge: You love teaching, but you’re simply not making enough money to pay the bills.

Solution: Depending on your location, the popularity of your classes, and whether you’re teaching in a gym or a dedicated studio, your pay can vary dramatically. Don’t be afraid to talk with your employers about pay and be ready to change locations if you can earn more.

Think of each hurdle as a necessary learning opportunity, because that’s exactly what it is.

10. Beyond Teaching: Expanding Your Career

Finally, this article on how to become a yoga instructor wouldn’t be complete without discussing all the complementary ways that you can leverage your training to enhance your career. The best-paying opportunities are private classes, workshops, and hosting retreats. Once you are confident in your teaching, you can expand and earn more.

You can also expand your career through specialization, such as therapeutic or prenatal yoga. I earned a lot more working as a standup paddleboard yoga instructor than I did teaching a more traditional class at the local gym, in part because SUP yoga requires additional training. Consider specialization as an investment in your future as a yoga teacher.

You can also use your knowledge like I do, as a professional writer! Not only do I teach four classes a week in my community, but I also enjoy writing, blogging, and creating online content. Not only is it possible to make additional income, but you can also use your work to market your teaching to more students.

And that’s really just the beginning. As you gain experience, you may want to lead your own yoga teacher training program. Maybe you have an idea for yoga-themed products, such as journals, straps, clothing, or even aromatic sprays.

Once you become a yoga teacher, you’ll have many opportunities to grow as a professional — and as a person.

3 YOGA POSES TO TRY WITH YOUR PARTNER TO BUILD A STRONGER BOND

by iana velez | Apr 4, 2023 | ARTICLES, Yoga

3 YOGA POSES TO TRY WITH YOUR PARTNER TO BUILD A STRONGER BOND

Yoga Director at YogaRenew Teacher Training, Patrick Franco

Sponsored Content from our partners at YogaRenew Teacher Training

YOGA

Finding precious bonding time with your partner can be difficult. Whether you set aside 10 minutes a day to connect or schedule weekly date nights, quality time creates a sense of closeness and should not be overlooked. One way to better connect with your partner is practicing partner yoga. You can deepen your stretches and relationship, all while having fun, with a playful partner yoga practice.

Partner yoga helps foster communication and connection. It also builds trust and teaches us how to physically and mentally let go. It’s a completely different experience than rolling out your own mat and practicing on your own in silence. These poses require two people to work together to get the biggest benefit.

The poses can range from simple seated twists that are great for beginners to Acro poses that require a good amount of strength and flexibility. Whether you’re looking for a simple stretch to try or a challenging pose that’ll require a lot of mutual effort, read on below for three different partner yoga poses to try!

Seated Spinal Twist

This is a great “ice-breaker” partner pose because it is simple and everyone can practice it!

Both parties start seated cross legged, back to back
Both parties extend their arms into a T-shape and twist to the right holding the left knee of your partner and the left hand rests on your own right knee. Repeat twisting to the left.

Lizard on a Rock

This pose is a little more complex but both students get a great stretch.

Student #1 starts in child’s pose
Student #2 sits sacrum to sacrum on Student #1 and extends backwards.
Student #2 extends arms overhead and Student #1 grabs their wrists for a deep stretch
Student #2 can extend their legs as well to get a full body stretch if comfortable
Switch positions

Down Dog / L-Shape Handstand

This is a classic partner pose that’s fun and playful and goes upside down!

Student #1 starts in downward dog
Student #2 places feet outside Student #1 hands and then places their hands on the floor
Student #2 takes one foot at a time onto Student #1’s sacrum (the triangular bone between the pelvic bones). Student #2 is in an L-Shape Position.
Student #2 has the option to lift up one foot and then the other as if practicing L-Shaped Handstand at the wall
Switch Positions

Thank you to our partners at YogaRenew Teacher Training for sharing this fun sequence with our community!

Seated Spinal Twist

Lizard on a Rock

Down Dog / L-Shape Handstand

WEAVING INSPIRATION TO THE HEART

by iana velez | Mar 8, 2023 | ARTICLES, Yoga

WEAVING INSPIRATION TO THE HEART

By Ingrid Baquero @ingridsolbaquero

YOGA

Storytelling is a powerful tool to engage the heart.

During the Sedona Yoga Festival this past April, I had the pleasure to sit in and learn from Rachel Scott, yoga teacher trainer and professional instructional designer, through “The Art of Theming,” workshop.

In yoga, some teachers practice opening an emotional connection through dharma talk, centering students through a universal theme before the journey unfolds on the mat. The practice of dharma talk allows students to elevate their awareness and movement with a personal intention based on the theme provided by the teacher.

Rachel shares that, “Theming provides a ‘why’ for the ‘what’, which then informs the ‘how’. It provides a pathway to bring heartfelt philosophy into the physical body, and provides us with a tangible way to live our yoga – both on and off the mat.”

Weaving a theme into class might feel overwhelming, but if we take time to reflect as teachers, our everyday experiences can become relatable learnings to share with others, awakening the Shakti energy in our students beyond just the physical asana practice.

Rachel’s workshop provided a helpful process with questions to guide teachers on theming and inspiring the heart. Here’s what we learned to create a positive ripple effect through sharing our own experiences.

The Story: What’s your story? What is life teaching you right now? Reflect on a recent experience that taught you something. Share your short story, and make sure it has a relatable context for others. It must be a resolved experience. Very important! Our story is to be of service for others for positive learning.

The “AHA,” moment from an “I,” standpoint: What did I learn from this experience? Be specific on your theme. Some examples: Be Present. Listen to the Heart. Accept Surrender.

The “Find the Light,” from a “We,” perspective: How is my reflection a universal truth learning that can apply to all? We all go through similar experiences that make this theme relatable. What should we keep in mind?

The Application & Tools: How can this theme be expressed through language, mudras, poses throughout the physical or philosophical practice? Create a theme toolbox.

The Close: Reiterate your theme with a closing statement. Could be a quote, a gesture, or a closing mediation that channels your theme.

Overall, theming is a creative and meaningful way to connect with your students.

Rachel is launching several “Summer School” opportunities. Check out her 4-month long Sequencing Mentorship, the 60-Hour Program, Integral Anatomy for Yogis, or her full 300 hour YTT. To find out more, check her website and follow her on IG @rachelscottyoga.

Happy weaving!

PRACTICING FOR LIFE’S DIFFERENT STAGES

by Jai Sugrim | Dec 21, 2021 | ARTICLES, Yoga

Practicing For Life’s Different Stages

By: Jai Sugrim
Photos: Chas Kimbrell

YOGA

We are the first generation to be able to see what thirty years of a consistent, physically demanding yoga practice produces. Some folks look rested, bright, agile and positively energetic. Others look ragged, dry to the bone, exhausted and hobbling. Some of this boils down to genetic predisposition and lifestyle choices like rest, nutrition and sleep. We should definitely keep an eye on adapting our practice to each new decade of life. Wisdom is the trimming away of the un-essentials.

Vinyasa yoga is a very attractive form of exercise that has numerous physical and psychological benefits. The practice hones our attention, and when done consistently, can be deeply revealing. In New York City, as in any large metropolis, it’s easy to pour the addictive side of our personalities into the practice and pursue poses like rungs on the career ladder. Most practitioners have gotten carried away with the physical side of the practice at some point. After injury, or total exhaustion, we may ask ourselves: “What is the right way to practice, for the current stage of my life?” At age 42, I’ve made every practice mistake in the book. After 18 years on the path, I have started to adapt the practice to a new goal: living a long, healthy, mindful life. I practice fewer asanas, vary my physical exercise movements, and sit in daily meditation. Here are my tips and what to consider for the evolution of your practice:

INTELLIGENT DESIGN

For a decade I practiced 4 hours of asana, daily. Now, I’ve shifted my approach to reflect positive aging, with a focus on long-term bone health and muscle strength. I now practice 5 hours of vinyasa yoga, 2 hours of weight-training, 2 hours of martial arts, and one dance class, per week. This kind of periodization is a systematic planning of one’s physical training through the arch of a year. To avoid exhaustion, injury, and mental fatigue it involves zoning in on one part of the year devoted to peak performance. Different phases are divided with different goals. I intentionally allow the body to pack on 10 extra pounds of weight in the winter, while running 2-3 times per week in the summer to lower my body fat percentage to reflect peak fitness and extra self-discipline. Then I let it go. I’m no longer trying for personal records. My aim is to harmonize strength, endurance, flexibility, brain health, and physical balance, while respecting the body’s need for rest.

AGE

Ride the physical peak, if you feel inclined to do so! From puberty to the mid 30’s most people go beast mode. Once adapted to training, the body recovers well from hard practices as well as injuries. When I worked with the New York Yankees, we called age 33 onwards the “back stretch of a guy’s professional career.” For most athletes, this is when their pitches slow down and agility declines. It’s important to recalibrate after age 40. Everyone after 40 should incorporate weight training, because it maintains bone health, tendon strength and muscle mass, which declines with time. The consequences of over-training or moving inappropriately are greater after 40. Youth forgives many training mistakes, but men and women over 40 carry less testosterone and the body does not heal as quickly as it once did.

CONSTITUTION

Initially, I’d advise approaching yoga practice with skepticism, become a tourist, and visit several schools. You will find a yoga style that moves your heart, and more importantly, fits your constitution. You may be drawn to the mantras, meditation and vegetarian diet associated with Jivamukti Yoga. Personally, I find Iyengar yoga too intellectual as a daily practice, but use it as a supplement to my Ashtanga practice. In order to dig the well very deep, and find water, it’s best to stick with one style.

ANCESTRY

Additionally, look over your shoulder and explore where your ancestors lived. You are likely to perform best with the foods that match the region your genes spring from. Anyone hawking a one size fits all training or nutrition program is selling a false bill of goods. Constantly experiment, and listen to the body for feedback. It’s best to select locally grown/raised food, so as to adapt your immune system to the pathogens of your area.

VOCATION

Some folks have jobs that require more physical energy, while others are sitting at a desk and using more mental energy. Our brains burn about 30 percent of all calories consumed, but our lower backs, biceps, quadriceps and core muscles are firing differently. If you work in an office all day, a 90 minute vigorous vinyasa class may reconnect your head to all four limbs and the axial skeleton. The key is to think of how to appropriate your energy.

NEW MOVEMENT

Asana practice is more or less linear, with lots of repetition. This allows us to deepen our flexibility and develop a personal relationship to each pose, with regard to our specific anatomical proportions. All good stuff, but it comes at a price. Once we master a specific set of movements, the brain undergoes “synaptic pruning,” a process by which extra neurons and synaptic connections are eliminated in order to increase the efficiency of neuronal transmissions. In order to engage and maintain neuro-plasticity (the ability of the brain to form and reorganize synaptic connections throughout life), we should always be practicing some new form of movement that we have not mastered. Supplements to an asana practice could be, salsa dancing, basketball, martial arts or even juggling. When we are learning something new we engage the primary motor cortex of the brain, which is responsible for the preparation of movement, the sensory guidance of movement, the spatial guidance of reaching, and the control of trunk muscles in the body. So always study something new for long-term brain health and plasticity.

PATIENCE

Asana practice is preparation for sitting still. It makes us comfortable enough in our bodies so we can meditate. If you have been practicing asanas for over 10 years you should be able to sit still for 20 minutes twice per day. If you don’t want that, that’s fine my point is that there is no need to overemphasize the physical, or remain attached to hundreds of poses for a lifetime. When I turned 40 I gave myself permission to put on 15 pounds of muscle, and parted ways with some asana such as Marichyasana D, Pashasana, and Kapotasana. I’m content with Mari B, Ardha Matsyendrasana, and Urdvha Dhanurasana. The vigorous, high volume vinyasa practice of my 30’s had done its job. I now practice more meditation and fewer postures, which yields extra energy that can be applied towards my creative work. One of the biggest lessons I’ve scooped on the path is to be flexible and treat myself with respect. A wonderful meditation practice that pairs well with asanas is the Buddha’s technique, Vipassana. Like asana, it is sensation-oriented, and centered around what is happening in the body/mind system at the moment.

LOVE

Even the times where I got injured, tried too hard, thought I knew it all, or taught beyond my experience, are all worth it. I now accept the mystery of “not knowing” and the wisdom that comes from embracing all the parts of myself. I’ve learned to maintain healthy boundaries in my personal and professional life. So much of who I am today, is a result of all the blood, sweat and tears that were shed on my mat for two decades. I am more reverent than ever for the practice and am grateful that I have two arms and legs that allow me to continue the exploration. Practice creates an involution of energy and awareness. What you find there, in inner space is between You and infinity, your karma, and the capacity to interpret your experience. It is very personal. Be loving towards yourself, and allow long-term thinking to shape your approach to the practice.

Jai Sugrim is a Yoga Teacher, Athletic Trainer, Public Speaker, recognized Men’s Health Expert and creator of the Jai Sugrim Method. For more visit jaisugrim.com

Accessible Yoga

by Lauren Cap | Nov 15, 2021 | ARTICLES, Yoga

Accessible Yoga

By: Lauren Cap
Photos: Sarit Z. Rogers

YOGA

Jivana Heyman, founder of non-profit organization Accessible Yoga, gives readers a gentle nudge to step into a safe yoga practice that fits the needs of any person in his book, Accessible Yoga: Poses and Practices for Every Body. With compassion and years of experience, we are guided into an accessible yoga practice, literally for every body. Yoga Editor for NY YOGA LIFE magazine, Lauren Cap had an opportunity to chat with Jivana right before the pandemic in early 2020, and shares her interview below.

I first want to thank you for creating Accessible Yoga to make yoga available to all communities with various physical abilities. It’s important to have information like this at our fingertips to remind everyone that yoga is most importantly about feeling good, not looking good.

Thank you for your interest in Accessible Yoga, and for your awareness that yoga is really about feeling good, not about how you look or what kind of poses you can do. It’s unfortunate that the image of yoga in the media is so limiting when the benefits of yoga are so powerful and are available for everyone. In fact, I often think of how it’s those of us who are struggling the most who can really benefit from yoga.

I came to yoga to help me deal with the pain and stress in my life, and I’m so grateful for how yoga has given me tools to help me with the challenges of being human. I feel like I owe a debt of gratitude to give back in some way, and my mission is to challenge those limited ideas we hold on to about what yoga is and how it works.

The most important thing for people to understand about yoga is that it is primarily a mental practice – working with the mind to reduce stress and connect with the essence of who we are. I often say, “Yoga isn’t about having a flexible body, it’s about having a flexible mind.” With that deeper understanding of the practice, it’s easy to find ways to make all the practices of yoga accessible, whether we’re talking about the poses, breathing practices, relaxation techniques or meditation.

The use of pose orientation in this book is very creative as we are able to maintain the elements of the traditional practice while offering an accessible way to receive the healing benefits of yoga. How do you empower practitioners to look beyond their physical limitations and feel confident in their Accessible Yoga practice?

I think knowledge is power, and one of the challenges in yoga is that there’s this feeling that the classical poses can’t be adapted or somehow they lose their power. Most of the poses we’re practicing these days evolved over the past few hundred years. It’s really the philosophy, meditation and breathing practices that are most ancient. The more people understand the underlying benefits of individual poses, the more they can find those benefits in different variations. That’s the way I’ve organized my book – trying to help people look beyond the superficial appearance of a pose and consider why they’re doing it. The “why” of a practice is the key to adaptation and accessibility.

What are some challenges you’ve witnessed from students who may be reluctant to a practice that doesn’t resemble what they see on social media or magazines? How do you work with your students to identify those needs to create a safe space of acceptance?

Safety and acceptance are the two most important elements of a yoga class. I want people to feel like they belong in the space, and that they will be safe – physically and emotionally. In order to do so, I often directly address the misrepresentation of yoga in the media. I try to teach my students about what yoga is – working with the mind to connect with the heart.

The main challenge that comes out of the misrepresentation of yoga within yoga classes is the idea that more is better. I constantly see students straining and potentially injuring themselves. It can take experience to learn about how far to go into poses and how long to hold them. I worry that with the competitive nature of our Western culture, many people are getting hurt in yoga. I also worry about the emotional suffering that people experience in yoga classes – feelings of not being good enough, or that they don’t belong.

There’s a common phrase, “The students are our teachers.” Along with your extensive training and experience, do many of these sequences and alternative practices come from practitioner feedback?

Yes, pretty much everything I teach comes from collaborating with my students and from other teachers who have inspired me. A key element of accessible yoga is collaboration, which is based on the idea of seeing the student as your equal and lifting them up. The traditional teacher/student hierarchy can be disempowering and lead to many problems, including much of the abuse we are seeing in the yoga world.

Collaboration is a key element in my teaching because it asks the student to step into their inner wisdom and sharpen their awareness. It can help them take on their yoga practice in a more profound way. In many ways, my goal is to make the students independent yoga practitioners who aren’t reliant on me. The more they feel that they have their own practice the more yoga will become an important part of their lives.

How has your personal practice changed over the years from when you first started?

I’ve been practicing yoga intently since I was in my early twenties, and now I’m in my early fifties, so a lot has changed. As my body ages, I try to find a practice that is supportive of my wellbeing in every way. When I was younger I would push myself into some of the more gymnastic poses, but after a lot of injuries, I’ve finally learned my lesson.

Nowadays, I don’t plan what I’m going to do when I get on the mat. I like to take a moment to notice how I’m feeling and consider what will be most supportive of my body and my mind in the moment. In fact, my mental state may be the most compelling part of my daily practice. I ask myself, do I need a more inward, slow, gentle practice with restorative poses and longer pranayama? Or do I need a faster, fun practice with music? Is there a part of my body that needs to be protected, strengthened, or stretched? Each day is a new adventure.

I realize that for a new practitioner that might be too much to take on. In the beginning it’s fine to do the same practice every day and notice how it feels. Gaining sensitivity to what’s happening inside your body. Introspection is an essential skill that comes with practice. Also trying out all different styles is a great way to learn about all the different tools that yoga offers.

What has surprised you the most since founding Accessible Yoga?

I’ve been most surprised by the incredible reaction I’ve gotten, and how much this work resonates with so many people who love yoga deeply. A big part of the mission of Accessible Yoga, the non-profit, is to support yoga teachers who are making yoga accessible. I’ve been amazed by the work that yoga teachers are doing all over the world. These are teachers who are serving day after day to bring yoga to communities that have been disempowered or underserved. They are often serving without recognition, and sometimes without even getting paid!

Wherever I travel, I meet yoga practitioners and teachers who have found the power of yoga and are sharing it with others. Their dedication and service is what propels me to continue to work for greater understanding and to break down barriers to access. All the issues that limit access to wellness also limit access to yoga – racism, sexism, ableism, homophobia, transphobia, etc., are all issues in the yoga world.

Physical adjustments in class has been a hot topic recently. To quote you, “Ongoing consent means that just because a student gives you consent at one point in class doesn’t mean that you have consent to touch at another time…Ongoing consent means that we open up a dialogue with our students during class…you can create an environment where declining touch is accepted and even celebrated, where students are learning to connect with themselves and speak up for what they need.” Do you have any additional comments on this topic?

It’s very important that we have more discussions in the yoga community about the lack of consent for touch that is happening in a lot of classes. Most of us weren’t trained in how to gain consent from our students, and we assume that hands-on adjustments are what the students want. I think we’re just starting to address this issue as a community, and I’m sure we’ll see more policy changes in the coming years to create more clarity around this topic.

The first thing we need is a clear scope of practice for yoga teachers, as well as a thorough code of conduct. We currently don’t have either, and it means that many yoga teachers are offering touch, adjustments and other practices without appropriate training. It also means that as a community we don’t have clear guidelines to follow to keep students safe.

Ironically, the real power of yoga resides in its ability to calm the mind and allow us to turn inward. I think we need to turn to the heart of yoga, which is already accessible, in order to make the practice safer and more effective for all our students.

Learn more: jivanaheyman.com

A 4-Pose Self-Care Chair Sequence for Working At Home

by Allison Jeraci | Nov 14, 2021 | ARTICLES, Yoga

A 4-Pose Self-Care Chair Sequence for Working At Home

By Allison Jeraci
Photos: Miko Hafez

YOGA

With more people working from home due to the COVID-19 pandemic, there have been a few silver lining discoveries for some. Cutting down travel, spending more time at home, avoiding awkward or negative workplace scenarios, and the occasional “wear your sweats to work” dress code are all benefits of the virtual office. But one challenging arena to navigate is finding work-life boundaries. You may have noticed you’ve been working longer hours than usual from the comfort of your home and find yourself taking fewer movement breaks. Maybe those trips to the water cooler weren’t so bad? Periodic movement throughout your workday helps release unwanted tension and unburden your mind.

Here is a gentle and feel-good chair yoga sequence you can do right from your desk that helps counteract those long hours of sitting.

Neck and Spine Relief

Maybe you’ve been leaning into the excitement of your work or slouching into the comfort of your couch. This side bending pose can help you rebalance your spine, release a tense neck and stretch your intercostal muscles to facilitate better breathing.

Start seated in your chair with a neutral spine. Lean your right ear towards your right shoulder and straighten your left arm down alongside your chair seat. Take a few breaths here, sensing the elongation of the side of your neck. Then allow the rest of your spine to follow suit by side bending to the left and reaching your left arm overhead. You can walk your right hand down the side of your chair or support your hand on a block. Take 3 to 5 deep breaths as you observe the movement of your left side ribs. Next, lower your left arm to hang heavily by your left side while you slowly rotate your neck to look down towards your right hand and then up towards the ceiling. Do this for a few cycles. When you are ready to change sides, center your head and bring your torso upright.

Dynamic Twist and Lift

When your back is feeling achy, and your breathing feels off, try this dynamic combo. Begin seated with a neutral spine. Take your right hand to your outer left thigh and support your left hand on the chair seat or chair back (do the one that feels natural in your body to do. Inhale, and as you exhale, turn to the left. Breathe smoothly and steadily rather than forcing a deeper twist. On an exhalation, unwind your twist. Then hold onto the sides of the chair slightly behind your hips, and lift your chest. Stay for a breath or two, then repeat and turn to the right. Do this for as many rounds as you need.

Lunge It Out

Does it feel difficult to stand up after being seated for a while? Give your hip flexors some love with one or both of these supported lunges.

For the first variation, begin seated and turn your body to the left so that your left shoulder faces the chair back and your feet are on the floor. If they are not, try using blocks under your feet. Lean your torso forward as you step your right foot back, maintaining your left hip and back of your thigh on the chair. Straighten your right leg and take a few breaths. Then bring your torso upright and bend your right knee so that the feeling remains in the front of your right hip. Stay here, or lean your torso to the left as you support your left hand on the chair and lift your right arm overhead. Stay for a few breaths, then release your right arm, lean over your left thigh to step your right foot forward, and come upright to sit. Swivel around to change sides.

The second variation is done standing. Stand behind the right side of the chair and place your left foot in the center of the chair seat. Take your hands to the chair and walk your right foot back some. You can keep the ball of your right foot on the floor or drop the heel to the floor for more balance. Steady your legs, and when you’re ready, lift your torso and reach your arms overhead. Stay here or take your left hand to the chair back and side bend to the left with your right arm overhead. Take a few deep breaths as you press the ball of your right foot into the floor and observe the sensation along the front of your right hip. To come out, lift your torso upright, take your hands to the chair seat to step your right foot forward, and then step off the chair. Stand in tadasana for a few moments before changing to the other side.

Soothing Forward Fold

The chaos of the day usually catches up at some point, so having a few moments of quiet can go a long way. This forward bend can help soothe your nervous system by decreasing the stimulation of your senses.

Begin seated with a neutral spine and your feet wider than your chair. Press your palms into the tops of your thighs as you elongate your spine. On an exhalation, tip your pelvis forward and then round your spine. Support your forearms on blocks on the floor or thighs. Use a blanket for additional support. Close your eyes or soften your gaze and sink into that sweet feeling of release.

Working from home carries the incognito weight of defining clear boundaries between work and rest. As you take on that challenge, these poses can serve as a reminder that small increments of activity can reduce stress and tension while taking care of your body and mind while you work.

Learn more: allisonrayjeraci.com

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