Prema Yoga Institute 1/4/22 Prema Yoga Institute 1/4/22

Learning Yoga Modifications to Support Mental Wellness

Learning Yoga Modifications to Support Mental Wellness

Yoga has the unique ability to combine physical movement and mindfulness. Practitioners can let go of the past and future, while embracing the now. From research and anecdotal experiences, yoga teachers know first-hand that yoga reduces stress and improves mental focus. Yoga also provides patience, compassion, and confidence.

Teaching yoga requires that all body shapes, diseases, and mindsets are welcome. This blog will give a general overview of ways to create a more accessible space for the body and mind from the faculty at Prema Yoga Institute (RYS300).

Create a space in your Yoga instruction that better supports mental wellness

Teaching yoga has many layers - sequencing, music, lighting, tone, and messaging. The priority of any yoga session is accessibility and safety so that all participants feel welcome and allowed to explore their bodies and minds.

When addressing mental wellness specifically, the session becomes more accessible when a few things happen. When movement is guided in a non-competitive manner, clients are not distracted by others in the room. There should be an emphasis on mindful and slow breathing, to reduce anxiety and promote relaxation. Offer postures and modifications to include all clients, and eliminate some postures from your sequencing that exclude clients.

Teach yoga with awareness, watching your clients for signs of stress and exertion. How are your clients breathing? Are their eyes wandering or the bodies falling out of poses? Do you sense there is a strain to the practice? There's a fine line between encouragement and pushing into an unsafe space.

Yoga's contraindications to mental wellness

Anxiety and depression are two unique situations where the body's movements directly impact the mental state. Some yoga postures are more appropriate than others to address these states.

Generally speaking, anxious clients benefit from closing poses such as forward folds. Conversely, depressive conditions benefit from opening poses.

Teaching yoga for these conditions, often not divulged by the student, requires practiced observation and tact. Learning to read eyes, breath, and subtle movements as you guide can give clues to your clients’ needs.

Guide for the mind

Include aspects of meditation and pranayama as you guide yoga for mental wellness. Pair this with compassionate responses to known stressors to alleviate anxiety, depression, PTSD, insomnia, and high-stress levels. Yoga can help a yogi down from an agitated state of mind and into a more peaceful place.

Have the same purpose as you expertly guide asana to transform the mind from its heightened "fight or flight" state into the peaceful "rest and digest" state. What's good for the body is also good for the mind. Consider the sequencing and pace of asana, the particular poses, and their relationship to mental wellness. Asana may need to become more restorative or slow.

Weave pranayama into your classes, and use guided meditations before and after practice to center the experience. All efforts to reinforce the mind-body connection help your clients adjust behaviors and attitudes to reflect positive mental wellness.

Take yoga home

Yoga has the distinct honor of targeting unmanaged stress, and advanced yoga teachers encourage their instruction go home with their clients. When yoga blends into daily life, self-awareness increases, and the student gains more freedom and influence over their mental wellness. Your repetition of simple sequences and breathing exercises help your clients care for themselves, as these practices are easily duplicated off the yoga mat.

It's not easy to incorporate these techniques and teaching methodologies into a yoga session. Exploring your yoga education with continuing education classes, immersive courses, and RYT300 and RYT500 programs provide an opportunity to learn and practice new teaching skills.

If you are interested in advanced yoga teacher training, consider contacting us today at PremaYogaInstitute.com or check out our upcoming Yoga Therapeutics Essentials course below.

While you’re here - learn how you can enroll in our upcoming and accredited Yoga Therapeutics Essentials program, which is available in-person and online:

CREDIT

Successful completion of this course provides the following credit simultaneously:

100 hours towards an Advanced 300 Yoga Teacher Certificate from Pure Yoga to submit to Yoga Alliance
100 hours towards PYI's IAYT-accredited 850-hour Yoga Therapy Certificate Program (additional prerequisites apply)

Yoga for All Bodies

Review anatomy, detailing how to prevent injuries in yoga and support rehabilitation.
Create accessible classes for Back Care, Older Populations, and Beginners.
Adjust one-on-one yoga for back care, joint health, and proper alignment.
How to make yoga accessible with chair yoga and sequences at the wall.
Adapt the practice for osteoporosis, scoliosis, arthritis, common injuries, the effects of aging, and more.

Pranayama, Philosophy, Meditations

The science of breathing.
The path of health and wellness in the Yoga Sutras.
Modifying the practice when anxiety, depression, and mixed anxiety/depression may be present
Meditations for balance and wellness.
How to integrate meditation into your Slow Flow and Restorative classes effectively.

Restorative Yoga Essentials

The science behind down-regulating yoga.
“High prop” and “low prop” options to practice restorative anywhere.
Acupressure points for self-massage and energetic flow.
Building a successful restorative class that’s modified for the seasons and for your clients’ needs.

Slow Flow Essentials

The neurological argument for slow flow and restorative yoga.
Desikachar-inspired sequences to move the lymph and support immunity.
Normalizing props to make vinyasa accessible to all bodies.
The physiological basis behind warm-ups Sequencing for ease and sustainability.
How to create a calm and meditative flow.
How to build heat with a limited range of motion.
Sequencing for the Seasons.

Introduction to Ayurveda and One-on-One Yoga

Exploring the doshas (body/personality types) as inspiration in practice and teaching.
Adjusting the yoga practice for time of year, time of day, and time of life.
Bringing your practice off the mat in a practical, holistic way.
Using intake to personalize the yoga practice for your clients.

Care for the Caregiver Focus: Restorative Yoga

Yoga Therapeutics Essentials program format features:

Convenient self study hours
3 weeks of meaningful live hours with your faculty and cohort
Option to complete online or in person for selected hours at Pure Yoga in New York City
In-person registrants receive one month of complimentary yoga classes at Pure Yoga through February (for non-members only)

LEARN MORE AT: PREMAYOGAINSTITUTE.COM

Prema Yoga Institute is longer limited to New York City and is now available online with interactive trainings through 2022. PYI is an accredited program based in New York city, teaching students around the globe through online classes. Contact us today to learn more about how we can help you advance your yoga practice and teaching!

If you found this information useful, visit our Blog often or subscribe to our Mailing List for similar content.

Prema Yoga Institute 12/27/21 Prema Yoga Institute 12/27/21

Why Your RYT-500 Should Include Yoga Therapeutics Essentials Training

Why Your RYT-500 Should Include Yoga Therapeutics Essentials Training

Yoga teachers appreciate that the public is starting to better understand that yoga is more than just an exercise-based way to spend an hour. Yoga can be therapeutically based, focusing on all physiological and psychological conditions.

We know from yogic traditions and current research that yoga has a vital role in the nervous system, and overall, can affect the health and mental wellness of the practitioner.

But how do you, the yoga teacher, focus and train on the essential aspects of yoga to inform such a diverse and unique client?

Downregulating the nervous system

Yoga impacts overall wellness and health when the nervous system downregulates. The benefits of yoga, like reduced stress, clarity of mind, and increased mobility, result from the nervous system switching from sympathetic mode to parasympathetic mode.

The sympathetic nervous system (SNS) keeps our body's functions alert and ready to fight or flee. Heart rates are higher, pupils take in more light, our digestive system slows, and muscles energize to contract and carry us away. Not surprisingly, this state is anxious and increases stress hormones such as cortisol. There is little room for physical healing and mental calm when the body continuously functions in this agitated state.

The parasympathetic nervous system (PNS) is the body's peaceful state, with lower stress and less anxiety. The background functions of the body are the priority, such as relaxation and digestion. There is a calmness to the body, and therefore the mind. The PNS activity allows the whole person to mend and quiet.

The primary purpose of yoga is to transition the body and mind from the high-stress SNS into a state of peaceful bliss. It seems logical that the fastest way to stimulate the PNS is through meditation; this is only one way. Training in yoga therapeutic essentials across all aspects of your teaching plan allows your clients an utterly transformative experience to find peace in movement and meditation.

Benefits of advanced teacher training in yoga therapeutic essentials

Bringing your yoga teachings back to the essentials - the profound and straightforward yoga traditions - provides your clients with a holistic approach to their wellness.

Yoga clients are presented with the challenges of aging, diseases, injuries, and unique anatomy. From the teaching perspective, it's not always beneficial to understand how these things came to be, but instead to help your client thrive in their present state and move towards positive and safe change.

Therapeutic yoga essentials are tools not for diagnosis or specific prescriptions, but a body and mind therapy style. Asana, modifications, props, dialogue, guided meditations, and pranayama focus clients inward for heightened self-actualization. Here, the PNS is activated, and all healing aspects can align.

Guiding your clients into a state of increased self-awareness allows them to take your teachings off the mat and into daily life. It's one thing to help your clients while in their presence; it's another to teach them to regulate themselves.

It's not surprising that mental wellness is addressed parallel to the exploration of the physical body. Diseases, injuries, and aging all produce negativity, anxiety, and uncertainty. Yoga allows the mind and body to overcome perceived inadequacies in both realms.

Advancing your yoga teaching skills with a registered yoga school

The skills to successfully guide the down-regulation of the nervous system include restorative and slow-flow yoga, guided meditation, and pranayama. Teaching clients to understand, scan, and respect their bodies also goes hand in hand with down-regulation of the nervous system.

When your clients have different body styles, injuries, and physical and psychological differences, you must adjust your guidance to include these variables.

Investing in advanced yoga teaching education certainly increases knowledge and credentials, allowing you to explore areas of your yoga passions. Pursuing yoga therapeutic essentials as part of your continuing education or RYT500 solidifies the foundational concepts of teaching yoga.

In addition, exploring the therapeutic essentials weaves nicely with other areas of the yoga tradition, such as Ayruveda and Yoga Nidra. A well-rounded advanced yoga education also focuses on biomechanics and anatomy, preparing you to teach skillfully to diverse populations.

Ready to explore Yoga Therapeutics Essentials? Enrollment is now OPEN for Prema Yoga Institute’s ”Yoga Therapeutics Essentials” in 2022

Explore how a yoga and meditation practice can significantly support health and wellness. Learn the science and physiology behind the "down-regulating" aspects of restorative yoga, Hatha, meditation, slow flow, and pranayama. "Scan" the body to improve symmetry and manage pain, to alter postures when in recovery, and to practice mindfully as you age. Modify your practice and teaching mindfully in chair yoga, rope wall work, and propping. Learn ancient, evidence-informed techniques to reduce anxiety and depression, as well as how adjust teaching and practice when an injury of disease is present.

Prema Yoga Institute’s ”Yoga Therapeutics Essentials” is perfect for yoga teachers, therapists, and yoga enthusiasts alike (NOTE: Tuesdays and Sundays will have an in-person option, based on how you enroll).

What you will learn in the Yoga Therapeutics Essentials program:

Yoga for All Bodies

Review anatomy, detailing how to prevent injuries in yoga and support rehabilitation.
Create accessible classes for Back Care, Older Populations, and Beginners.
Adjust one-on-one yoga for back care, joint health, and proper alignment.
How to make yoga accessible with chair yoga and sequences at the wall.
Adapt the practice for osteoporosis, scoliosis, arthritis, common injuries, the effects of aging, and more.

Pranayama, Philosophy, Meditations

The science of breathing.
The path of health and wellness in the Yoga Sutras.
Modifying the practice when anxiety, depression, and mixed anxiety/depression may be present
Meditations for balance and wellness.
How to integrate meditation into your Slow Flow and Restorative classes effectively.

Restorative Yoga Essentials

The science behind down-regulating yoga.
“High prop” and “low prop” options to practice restorative anywhere.
Acupressure points for self-massage and energetic flow.
Building a successful restorative class that’s modified for the seasons and for your clients’ needs.

Slow Flow Essentials

The neurological argument for slow flow and restorative yoga.
Desikachar-inspired sequences to move the lymph and support immunity.
Normalizing props to make vinyasa accessible to all bodies.
The physiological basis behind warm-ups Sequencing for ease and sustainability.
How to create a calm and meditative flow.
How to build heat with a limited range of motion.
Sequencing for the Seasons.

Introduction to Ayurveda and One-on-One Yoga

Exploring the doshas (body/personality types) as inspiration in practice and teaching.
Adjusting the yoga practice for time of year, time of day, and time of life.
Bringing your practice off the mat in a practical, holistic way.
Using intake to personalize the yoga practice for your clients.

Care for the Caregiver Focus: Restorative Yoga

Yoga Therapeutics Essentials program format features:

Convenient self study hours
3 weeks of meaningful live hours with your faculty and cohort
Option to complete online or in person for selected hours at Pure Yoga in New York City
In-person registrants receive one month of complimentary yoga classes at Pure Yoga through February (for non-members only)

Learn more at: PremaYogaInstitute.com

Prema Yoga Institute 12/20/21 Prema Yoga Institute 12/20/21

RYT-500 Training: Teaching Restorative Yoga

RYT-500 Training: Teaching Restorative Yoga

On paper, restorative yoga seems like a breeze to learn how to teach. Many sessions only have five to eight poses, including an extended savasana. How challenging can that be? It turns out, this may be the trickiest style of yoga to lead.

Restorative yoga is the ultimate way for your students to decompress and relax. Removing stimulants, instilling peace, and physically supporting every bone and muscle in the body is more than bolsters, slow music, and deep breathing. As a registered yoga teacher, you must be able to guide your clients’ minds into deep relaxation.

Broad-spectrum considerations for teaching restorative yoga

When can your students receive the most benefit from a restorative yoga class? It might be at the end of the workweek to unwind from life's challenges or prepare for upcoming work at the end of the weekend. Evening classes provide a logical way to transition into a peaceful sleep.

The physical setting for restorative yoga care is also critical. Props, music, lighting, and temperature combine into a supportive space.

Collect bolsters, pillows, soft blocks, straps, walls, and even chairs to support the physical body. Community props should be freshly laundered, clean, and preferably stored in a warmer location.

Music is typically most conducive for relaxation without lyrics. Finding longer songs and arrangements also reduces any distracting transitions between songs. Experiment with silence to allow for more effortless concentration on the sounds and movements of breathing.

Lighting is often best when darkened, although some students may prefer dim lighting. It may be essential to create soft and consistent lighting instead of allowing light beams and bright spots to draw one's eye towards unevenness.

The room should have appropriate warmth. As the body relaxes, it drops the temperature. Without movement, many students find themselves a bit chilly. While additional blankets can help, you may want to set the room's temperature in the lower 80's for maximum comfort. It's also helpful if the air conditioning or heating doesn't directly blow onto a client.

Sequencing a restorative yoga session

There are a few guidelines for sequencing. Begin and end class with neutral spine postures, adding twists, folds, or openings in the middle. Supported inversions are an option as well. Options range from the simple, like legs up the wall, to something more challenging like a supported headstand.

It's essential to link poses logically, with minimal fussing while transitioning. Supine poses can lead into another supine pose and then work from there. Use hips as a fulcrum to move from folds to bends. Hips are also a helpful grounding point to swivel legs around instead of getting up and sitting down differently.

Let an extended savasana or yoga nidra wrap up the session. The body language you observe will tell you if vocal guidance is needed or if silence is best.

Encourage your clients to use rolled-up blankets or bolsters under the spine for maximum comfort. Placement may include under the neck, lumbar spine, knees, or any combination and will vary from student to student. During twists, any thickness of prop can move under the knees, torso, head, or shoulders.

Restoring your client’s mind

Relaxation is a challenging state to reach, even in the most perfectly designed spaces. Careful language, appropriate themes, and body-conscious posing contribute to the experience. Knowing your client’s injuries or medical conditions will help rule out postures that are contra-indicated.

Your clients can remain in poses longer because the physical shapes are fully supported. Watch for fidgeting, tension in the jaw, and moving hands and feet, indicating an irritated mind. Provide guidance or decide to transition into another pose.

Make the space safe for emotional releases that often accompany restorative yoga. Many hip openers stimulate emotional release, so be judicious in including these postures.

Provide a slow return to awareness. Guide with pranayama, gentle music, a subtle change of lighting, and parting words about carrying this relaxation forward.

Expand your teaching experience, pursue advanced yoga teacher training with lessons in restorative yoga

There is an art and science to restorative yoga. Advanced teacher training, like the RYT500, provide education and practice to include restoration and yoga nidra into your skillset.

Digital courses are available, allowing for self-paced learning and connecting to mentors and other yoga teachers alike.

PremaYogaInstitute.com invites you to pursue Advanced Yoga Teacher Training to learn more about Restorative Yoga!

Reach out to us at Prema Yoga Institute (RYS300). In fact, we’d love to invite you to enroll in our online course, “Prema Yoga Therapeutics Essentials,” which covers topics like Restorative Yoga Essentials, Yoga for All Bodies, Pranayama, Philosophy, Slow Flow Essentials, Intro to Ayurveda and One-on-One Yoga, and Care for Caregivers (restorative yoga). Enrollment is open now and the course begins February 1, 2022.

Visit Prema Yoga Institute (RYS300) to learn more about our training, which is now available online with interactive trainings through 2022! Courses count as CE Credits with Yoga Alliance OR towards your RYT500 at Prema Yoga Institute.

Prema Yoga Institute is longer limited to New York City and is now available online with interactive trainings through 2022. PYI is an RYS300, IAYT-accredited program based in New York city with a certified Yoga Alliance RYS300, teaching students around the globe through online classes. Contact us today to learn more about how we can help you advance your yoga practice and teaching!

If you found this information useful, visit our Blog often or subscribe to our Mailing List for similar content.