yoga classes

Recently, I received an enlightening phone call from a website visitor who had a few suggestions about changing my appearance. It seems we cannot all live up to our own expectations, or those expectations that are imposed upon us. The following is part of a conversation about Yoga, Santosha, and judging others.

Q: Why do you dress in western sports casual clothing? You do not look like an authentic Yogi. Orange or white robes would be more appropriate for a “true Yoga teacher.” Your usual clothes make you look like a gym teacher or a greedy businessman.

A: Firstly, I am an American just like you and was raised as a child within this culture. Although I will continue to study Yoga’s many facets, and Eastern martial arts for life, my identity is still somewhat culturally based. Therefore, I will not be changing wardrobes any time soon. However, I had a question for you - “How many years have you been studying Yoga?”

Q: You’re very clever trying to answer a question with a question. I have been practicing Yoga for over ten years. So, what does the number of years I practiced Yoga have to do with anything?

A: I was curious to know, in your ten years of practice, if any of your past Yoga teachers had taught you about a specific Niyama, which is called, “Santosha.” Do you know the meaning of Santosha, and how we can apply it toward our daily life?

Q: I am the one asking the questions, and I don’t see what this has to do with anything. No, I have never heard of Santosha or Niyama, but I suppose you want to tell me all about it. So, what is Santosha, and what does it have to do with this conversation?

A: Niyama or Niyamas are a fundamental part of any foundational Hatha Yoga training program. Among the Niyamas, mentioned by Maharishi Patanjali, within the Yoga Sutras is Santosha. Santosha is a state of contentment and non-judgment.

In Yoga, we learn how to appreciate what we have, which will result in happiness (sukha). Non-judgment will also bring about states of inner harmony, contentment, joy, and bliss. We can enjoy life so much by carrying Yoga out into our daily lives.

Shortly afterward, the phone line went dead, but I had hoped to convince her to research Yama and Niyama, as described by Maharishi Patanjali. Also, I hoped she would appreciate what Yoga does for each of us off the Yoga mat. Judging others, over their differences, from what we consider normal, is a waste of time and it depletes our happiness.

While it is true that good judgment can save your life, it is also true that we spend too much time thinking about our little differences. If we truly want peace and happiness, it is much easier to notice what we have in common with each other.

When we judge another person, we risk becoming intolerant. Yoga teaches us that non-judgment is the key to inner peace and world peace. If we do not carry our practice beyond asanas on a Yoga mat, we have missed out on the most valuable part of the lesson.

You hear so much about Yoga these days, and there are so many Yoga styles to choose from, that it is advisable to research a particular Yoga style which suits your needs. Some Yoga classes are gentle, athletic, cerebral, religious, meditative, or hot.

Therefore, research the style of Yoga which attracts you most. Then visit a local Yoga studio, or wellness center, for further information. If you have any concerns, you could set up an appointment with a potential Yoga teacher, and share your thoughts about your specific needs.

There are many benefits you can expect from regularly attending Yoga classes, but the five of the most common benefits of Yoga are listed below. Choose a Yoga teacher who fits your needs and do not be pressured into taking a Yoga class that does not suit your lifestyle.

Reduce Stress through the practice of Yoga. This is a universal benefit of all styles of Yoga. If you have stress, when you walk into a Yoga class, you will have much less when you leave.

Some Yoga schools use a variety of methods to purge stress from the body, but the most common are Pranayama (breath techniques), Asana (posture), Mantra (sound), Meditation, and Relaxation Techniques. After a few classes, you will know what works and what does not.

Positive Thinking is a by product of every Yoga class and style, with the rare exception of a dogmatic Yoga teacher. If you discover you are in the midst of a “drill sergeant,” disguised as a Yoga teacher, you have to make a decision based on your physical, mental, emotional, and spiritual health.

Consider this: If you feel negative after listening to your Yoga teacher, you should leave. You may find another Yoga teacher in the same facility, or at another Yoga center, but do not put up with abuse.

Sleeping Better is a result of the first two, above-mentioned, Yoga benefits. For the most part, the physical styles of Yoga release muscle tension through Asana and Pranayama. The less physical styles may focus on Mantra, Meditation, and Relaxation Techniques.

Relief from Back Pain is a by product of the physical styles, but choose carefully. The more gentle Hatha Yoga sub-styles such as Restorative, Gentle, and Therapeutic Yoga, cater to students with a variety of ailments, including back pain.

Increased Muscle Tone is also a result of the physical styles of Yoga. If you are searching for a Hatha Yoga teacher, studio, or style, choose one that caters to your physical condition. Do not jump into a physically vigorous Yoga class, unless you are physically active. Most injuries, in the physical forms of Yoga occur, when students push themselves too far.

Lastly, have fun trying different Yoga classes, until you find the right one for you, and never force yourself into a Yoga posture. Your best Yoga teachers are your body and mind. Listen to them, avoid pain, be safe, and you will be enjoying the benefits of Yoga for years to come.

A healthy mind lives in a healthy body. Yoga frees our minds of sufferings, grief and disappointments. To have a healthy and sound life, our mind should be clear of all kinds of sickening thoughts. Yoga encourages the mind to become sharp and more attentive.

We all know that our mind controls our body. A good state of mind is achieved when we are able to use our mind properly. Yoga is the ultimate way to keep our minds under control. Our mind gets attached to material things and also to our loved ones easily. Yoga helps us to wipe out these flaws and strengthen our minds to attain perfection. And once we achieve our destiny, our mind and body becomes one. The breathing exercises in yoga help the body’s energy to flow freely without any obstruction and also clear the body of toxins. This helps the mind to become calm and receptive for meditation.

Yoga can also assist you in weight loss and management. There are several asanas that increase fat metabolism. By doing these, fat is converted to muscle and energy. This means that apart from losing fat, you will have better muscle tone and higher vitality levels. Practicing asanas like vakrasana, chakki chalana and nauka sanchalana help you to fat that flab. Surya Namaskar is a complete practice in itself. The oxygen intake of the body cells is increased by deep breathing exercises. It also helps in burning fat cells.

Yoga is very beneficial if done on a regular basis. It has countless healing powers and health advantages. A few physical and mental benefits of yoga are highlighted below:

• It regulates blood pressure and blood flow.
• It relieves back pain osteoporosis.
• It prevents insomnia and asthma attacks.
• It fights obesity and acidity.
• It cures breathlessness.
• It gives you a firm figure.
• It helps women suffering from menstrual disorders.
• It elevates body posture.
• It is a natural anti-aging agent.
• It keeps mood swings at bay.
• It helps in doing meditation.

Practicing yoga tends to reduce anxious eating habits. When we are under some strain, we tend to gulp down our food without thinking what and how much we are eating. Always try to have food with a calm mind like saying a small prayer before meals will help. This way you are less likely to overeat. When you feel hungry between meals, try going for yoga rather than a snack. Apart from doing yoga make sure you indulge in some physical exercises like swimming, cycling, aerobics, or brisk walking.

There is so much stress these days that mental health disorders are on rise. This result in anxiety, depression, and mood swings. Asanas like Yoga Nidra, Antar Mouna, and Ajapa Japa help in curing and preventing mental disorders and can lead to a healthy lifestyle. Gradually, the mind becomes unburdened and positive thoughts start flowing in. This results in calmness of mind.

Have you ever wanted to stimulate your competition-minded students, but, at the same time, were concerned about safety precautions? Here is an example of a way to design lesson plans for new Yoga students with limited range of motion, but who thirst for a challenge.

Q: Recently, I started teaching another Yoga class. The students are regular ‘gym people’. These Yoga students are quite strong, but not so flexible. So I’m trying to structure the class to focus more on improving flexibility. But even the ‘routine’ asanas are a challenge to them. Please comment.

The other thing is - they are of the opinion that yoga is just another ’sport’. But I want them to know that there is more to yoga than the physical discipline. But I suspect that they’ll balk if I go into explaining yoga philosophy. Also, they may consider that as a ‘waste’ of good ‘workout time’.

A: Having taught students, with competitive mindsets and limited range of motion, at the same time, it has been my experience that exposing them to philosophy has its natural born limits. Some students see only the physical challenge of Hatha Yoga.

The adventure of a challenge, and the glory of a conquest, is their priority. However, you could structure a program, which gives them gradual and safe challenges. One suggestion that comes to mind is a Vinyasa class. With each repetition of a sequence, their range of motion will improve.

Firstly, demonstrate all or part of a new Vinyasa sequence, so your students have a visual interpretation within their minds. You could start your sequencing with slow deliberate movements - with emphasis on form. As the class continues, you could gradually, and safely, increase the speed by requiring less time for your students to hold the postures, but still mention the importance of good form and proper alignment.

You could also roam the class, and make adjustments as needed. Let the class flow, stop them in a posture that needs adjusting for 20 to 30 seconds, and make a few adjustments, then roam to another corner of the room and do the same. Remind your students that holding a Yoga asana for longer than 20 seconds challenges their strength.

It will not be long before your students see and feel the value of a continued practice. Their interests will likely evolve into different aspects of Yoga, with steady practice, because they have learned to respect it as more than an exercise class.

What is a contraindication for a Yoga technique? Why should Yoga teachers and practitioners be familiar with them? Let’s look closely at how knowledge of contraindications in the physical practice of Yoga can help you prevent potential injuries.

What is a contraindication for a Yoga technique? A contraindication is a factor which makes a Yoga technique inadvisable. These Yoga techniques are postures (asanas) or Yogic breathing methods (pranayama). The reasons they become inadvisable are related to people with specific health conditions performing techniques, which put them at risk.

A classic example of this would be a student who has glaucoma and performs inverted postures. Due to his or her condition, with glaucoma, there is a risk of going blind, from performing an inverted Yoga posture. Whether a Yoga teacher or student does not know the contraindication, or ignores it, the potential for risk is the same.

Why should Yoga instructors and practitioners be familiar with contraindications? There are many contraindications in Yoga, and teachers should research all of them to avoid putting students in harm’s way. In the case of students: Be familiar with the state of your health. Get an annual physical and learn about your precise health condition.

Let your teacher know if you have a medical condition, and make sure that you have done your research about contraindications for your particular health condition. You only have one body. Do not put yourself at risk, when it is common sense to avoid a technique.

In summary, if you teach Yoga and learn of a new contraindication, which is related to any condition, do not ignore it - research it! Find out why and how the contraindication is related to body mechanics. It is better to be safe and too cautious, rather than risky, when it comes to safety.

If your students demand to take risks, advise them to participate in sky diving, skiing, hang gliding, roller coasters, and other activities that give them an adrenaline rush. Yoga, of every form, was designed to enhance every aspect of good health.

It is a great feeling to bond with students and become a “fun Yoga instructor.” It is quite another feeling to realize you put a student in danger for the sake of entertainment. A competent teacher has responsibilities - to make sure sessions are safe. Your classes can be fun, but they should always be safety oriented.

Ahimsa, the first Yama, comes to mind. As teachers and instructors, we pledge to avoid harming other beings, especially our students. Every ethics agreement, for Yoga teachers, should mention Ahimsa in relation to Yoga classes, which simply means: “Be sure that your classes are safe.”

I was born in Bombay to a family of lawyers. I started my yoga training with BKS Iyengar at age 7 and by age 22 I was the youngest student to earn an Advanced Teacher Training Certificate. As a child I was taught the teachings of Sri Aurobindo and the Mother of Pondicherry, both of whom are my spiritual teachers, along with my wife Mirra, who teaches Purna Yoga Meditation. I became a lawyer, certified naturopath, Ayurvedic practitioner, and a body worker. Mirra and I co-direct our studio, Yoga Centers, in Bellevue, WA, and I run a food company called Eastern Essence Organic Whole Foods.

I am often asked what it was like studying with Mr. Iyengar as a child. It was very intense. Iyengar is a very strict teacher-though not as strict now as he was then! Since I wasn’t exactly born supple, I had to work really hard to get the movement he wanted. But he was more than just a teacher to me, he was also a friend. He would come over to our house, and we’d have breakfast and lunch and all that. Often he would stay at our house when he came to teach in Bombay many weekends. So we got to know the other side of him, which is one of the major reasons my family stayed with yoga. Had we only known him as the powerful teacher, we may not have continued, because his other side is very beautiful-gentle, sweet, childlike, full of fun, and loves adventure. Obviously my asana teaching is based on the Iyengar method.

I have a very firm belief that yoga is very vast. I cannot say this is my yoga and that is your yoga, because I believe that yoga is so big that we all have to share what we know. I believe that the blending of knowledge is very important without losing the essence of what you are teaching. I can’t teach Ashtanga: I can’t teach Viniyoga. But I can learn from them and see what is appropriate in my system. So that’s what I do; I teach mostly physical yoga in the Iyengar method and the internal yoga is based on my wife Mirra’s meditation teaching and Sri Aurobindo and the Mother’s teachings.

A consistent question I get is how I find time for my own practice with such a busy schedule. There is just no option. Every morning I get up, do my basic rituals, and then go and practice. Practice is the first thing I do. If I miss the practice in the morning, I never practice! So it just goes without saying: I always do my practice first thing in the morning. People often ask me how my background in so many vocations affects my teaching. It really helps to have experience in different fields. Then, when you are teaching, you can tap into the different experiences and use language that resonates with different people. For example, one of my greatest loves is poetry-and I’m talking about classical, gorgeous, romantic poetry from Browning, Milton, Keats, Byron.

And when I quote these, it makes a huge difference in class. Similarly, if I use a legal term or an anatomical term, it resonates with certain people, and it makes the class richer. The best advice I can offer beginning yoga students is to find a teacher who truly knows the subject, which can be a tough thing because if you are a new student, you don’t know if your teacher knows the subject. This is the main pitfall and the main joy of being a beginning student in yoga. It’s a time to explore and find somebody who truly knows their job. And then stick with that teacher for a good five to ten years. And then, of course, yoga becomes one’s life-long journey to internal revelation.

There are times when Yoga students are temporarily struggling with negative thoughts. This happens to many people because moods can change over the course of hours, days, or weeks.

There are also times, when some people have a natural negative default mechanism in their thinking. For Yoga students to see reality, and experience self-worth, they must develop their awareness skills. A person who is constantly negative may not even realize it.

For anyone to change, they must first be aware of the need to change. However, developing a presence, in the moment, is rare, if the mind is untrained. To train the mind toward self-realization requires daily practice and meditation.

Once awareness is established, a person must want to change. If we are comfortable thinking the sky will fall, why should we change our thinking? For some of us, negative thought becomes a habit and eventually, an addiction.

The person, who carries a “cloud of doom” around, wherever he or she goes, is comfortable with that cloud overhead. If you suggest positive thoughts, you may see a natural resistance to them. Any thought can be twisted into negative energy. It is only natural to go back to thoughts which one is conditioned to think.

So what do you do in the case of a Yoga student who appears to be a natural born pessimist? Do not waste time by lecturing him or her. Do not allow an atmosphere, where students can engage in negative conversations. All students should be discouraged from negative talk or gossip. Strangely, pessimists often attract the worst behavior from dominant personalities.

Make sure your classes are well-rounded, by practicing a variety of Yogic techniques, which will create positive energy flows throughout your class. Whether you are teaching asanas, Pranayama, mudras, mantras, bandhas, or anything else, you want to emphasize positive energy. Avoid focusing on mistakes or poor form. Praising correct technique will create a positive atmosphere.

You can create positive thought, and make a big difference in your students’ lives, just by giving general praise, when most of the class is performing a technique correctly.

Most of all - make positive visualization, affirmation, Pranayama, mantra, and meditation, part of your class. It should also be noted that certain Pranayama methods seem to naturally create collective positive thought, when performed in a group setting.

A suggested list of Yogic breathing techniques for positive energy would be: Bhastrika, Kapalabhati, Ujjayi, Anulom Vilom, Bhramari, and Udgeeth Pranayama. There are many more to choose from, but these six techniques would be a very good start.

Thinking about taking a yoga holiday? The benefits it will have on you mentally and physically are endless. You will be pampered and enjoy all of the perks of paradise with the relaxation of yoga with the tranquil ocean atmosphere as the backdrop.

On your typical vacation, you still have the stresses of worrying about meals, traffic, other tourists, going out on the town - all of those things are great, but they don’t relieve you of the tension of day to day life. There is no time to focus on just you, to concentrate on renewing your spirit and restoring your energy. A yoga holiday is the perfect place to do this.

You will spend hours just practicing yoga and bringing balance and alignment to your mind, body, and spirit. This is so beneficial and stress and tension will melt away as you breathe deeply and meditate. When you do finally return home, you will be a new person, ready to take on anything. Your family will be so grateful that you took out time for yourself so that you could better care for them. A yoga holiday is a yearly tradition for me to take a time out and rebuild my strength both physically, mentally, and emotionally.

You will find that upon returning from your yoga holiday, you will have a better self image and increased confidence. This is due to the way yoga brings clarity and self appreciation. Plus, your body will begin to transform as this ancient form of exercise produces increased muscle tone and leanness. Making time to completely focus on yourself is one of the healthiest things you can do.

You will have the opportunity to participate in other non-yoga activities as well on your yoga holiday. And since all activities are completely optional (even yoga), you are in complete control of your schedule. There is no noise or distractions, just complete and utter peacefulness. This is the most luxurious way to spend your vacation. It is absolute bliss.

At a time when lack of good health habits seems to be a common practice, Yoga has answers and many rewards. Yogic philosophy is concerned with preventative health on every level of existence. There are many temptations, which can cause people to form bad health habits. Fast food, huge out-to-eat portions, television, video games, personal computers, and a perceived lack of time to take care of ourselves, have combined to create global obesity.

At a time when people have so much technology and wealth, it is hard to understand why people are also living in poverty and suffering from starvation. You might think that humans would have found better solutions to distribute food equally to those who are in need. Granted, the efforts to feed those in need are better than ever, but we have not developed a perfect system.

Some will say, “What wealth?” and “I am not rich.” Consider the past: Our ancestors worried about their next meal, shelter over their heads, and disease, much more than the average person does today. If you are reading this on a computer, chances are the standard of living in your family line has improved over the past 100 years.

Yogic principles have helped humanity for 5,000 years. The art of living in moderation (Aparigraha), and selfless service (Karma Yoga), are good for our neighbors and also good for us. Over consumption is a form of gluttony, which hurts two parties. The person who is starving could use the food, while the person who is consuming, for the sake of consuming, is injuring his or her health.

The case could easily be made that gluttony damages physical, mental, emotional, and spiritual health. When we over consume, we throw our health out of balance. We are doing the same thing to our entire planet. We still burn fossil fuels, because those industries do not wish to change. The polar ice is melting at a rapid pace, so we are in denial and cut down trees at a faster pace.

When we cut down trees, we are cutting away the “lungs of our planet.” Through photosynthesis, one mature tree can produce enough oxygen for a family of four, for about one year. Needless to say, if you have property, keep the trees on it in good health. If you must cut a tree down, plant two to take its place.

Yoga instructors must teach the principles of Aparigraha and Karma Yoga. The health of the entire planet is at stake. Make your students aware of small ways in which they can help. As consumers, we can take action (karma) to guide the auto industry into manufacturing more hybrid automobiles, and eventually, phase out the current gasoline burning models. We can invest in companies which work to develop cleaner sources of energy.

So far, the action to make positive changes, worldwide, has begun, but we must remain dedicated to change for the sake of global health and future generations.

At this point in time, Yoga has gone “global.” Most Yoga students, outside of India, have heard of three of the nine main types of Yoga; the most commonly known are Hatha, Raja (Ashtanga), and Kundalini Yoga. Of these three, Hatha Yoga, and its many sub-styles, have received the most publicity.

In general, the public perception of Yoga is classified as a “mind and body exercise.” When you ask the average person what that means, he or she will respond by saying, “Some sort of exercise.” Hence, the reason why Yoga can be found in many health clubs is that Yoga becomes an exercise class, which is categorized with Tai Chi and Pilates.

With that said, beginner students, with little knowledge of Yoga, have the perception they are entering an exercise class. Their reasons for coming to a Yoga class differ greatly. The main reasons for beginning Yoga practice are: Weight loss, weight control, stress management, low impact exercise, or pain management.

Notice that beginners do not often seek enlightenment, meditation, mantras, Pranayama, or to change their lifestyle. In fact, the classification of Yoga levels is easy to understand, but it is inaccurate. Terms such as, beginner, intermediate, and advanced, are all based upon the physical difficulty of performing an Asana (Yoga pose). Again, the physical challenges are presented as the major aspects of Yoga practice.

So, what do Hatha Yoga students want? To put it simply, they want some sort of mind and body exercise. Beginner Yoga classes could be presented as an exercise class, with much more to learn on the horizon. To guide beginner Yoga students on the path toward the study of Yama, Niyama, Pratyahara, Dharana, Dhyana, and Samadhi, is a lesson in futility.

Many beginning Yoga students do not know what they are looking for. Most beginning Yoga students do not want to hold Asanas for long. They are so used to stimulation from technology, that short attention spans are common place. This is why Flow Yoga, Vinyasa Yoga, and Power Yoga, are so popular with beginners. To ask them to practice Pranayama and meditation is a big challenge. This would require the mind to focus.

There is an old sales and marketing saying which goes like this: “Sell the sizzle, not the steak.” Let’s look at the old saying and how it pertains to teaching Yoga classes. After 5,000 years of research, Yoga is a very deep subject, which cannot be covered in one class. If a student enters your class, or studio, looking for fitness - So be it.

Label a few classes on the schedule as: Beginner fitness Yoga, Yoga fitness, fitness Yoga, or Yoga exercise. Start with warm-ups, teach Yoga postures, mix in a few breathing techniques, and end with a five minute body scan relaxation technique. On your schedule, write descriptions of all your classes, and give them options to go deeper into the subject of Yoga.

The more serious Yoga students will take the path to study more about Yama, Niyama, Pratyahara, Dharana, Dhyana, and Samadhi, but there some who will choose to exercise the body, only. This is not a problem. Remember this: A little bit of Yoga is better than none.