Yoga For Life

Aidan is having trouble with his baseball swing. Max is addicted to his new video game. Madison’s ADHD symptoms are interfering with her friendships.

As parents, we naturally want to help our kids overcome whatever challenges they might face. The problem is that we don’t always know which tools are available to help us help them. One eons-old practice, yoga, is fast becoming an effective way to help kids cope with everyday situations. From the over-scheduled teen to the child with a medical condition, yoga for kids can help you nurture a physically active and more relaxed child.

Relaxation for Rugrats

Kickball in the field. An impromptu lemonade stand. It seems like the lazy days of childhood have been replaced by team sports, SAT courses, and resume-building volunteer activities.

Yoga’s emphasis on relaxation can help even the most stressed child or teen lower levels of cortisol, the stress hormone that increases blood pressure and heart rate. While yoga’s relaxation techniques offer important health benefits, they may also give your child an edge in our competitive world. He or she will be able to use what they’ve learned to relax before the next big test or college interview. The result? A more confident, more poised child who is ready to impress.

Conquer the Coach Potato

The lure of glowing screens seems to tether many kids to the couch. A fun yoga class can give even the most unrepentant coach potato a reason to get moving. It’s okay if he or she is reluctant at first. Ask them to stick with it for a period of time, perhaps a month. Soon you might find your little spud actually enjoys downward-facing dog or warrior pose.

Yoga as Cross-training

If your child is already active in a sport, such as football or gymnastics, yoga for kids can help improve his or her performance. While learning to stretch and chant “ohm” might not seem to lend itself to traditional sports, professional football, hockey, and soccer teams have started incorporating yoga into training sessions. Expert trainers say yoga improves concentration, body awareness, and balance, which are critical skills for most sports.

Yoga for Kids with ADHD or Autism

Any parent with a child challenged by a condition like ADHD or autism knows the value of an effective complementary treatment. Regular yoga classes can be an important tool for kids challenged by developmental or attention disorders. The relaxation techniques taught in yoga can help him or her relieve or lessen symptoms like fidgeting or over-stimulation.

Children with challenges may require individual attention in class, so be sure to discuss his or her needs with the instructor.

What to Look for in a Kids’ Yoga Class

Find a school, video, or tutorial designed for kids. A well-structured class will develop your little one’s physical abilities. For example, the rocking horse pose can improve flexibility while flamingo pose will help develop balance.

The program should feature breathing techniques that teach your child how to calm his or her mind. Your child might learn duck pose and rabbit pose, two common breathing and relaxation methods. When you sense he or she is going into meltdown mode at home, you’ll be able to remind your child to use these techniques to create calm.

The class should also allow kids to be, well, kids. That means the pint-sized yoginis should be able to let their natural energy loose—perhaps through roaring like a lion, meowing like a cat, or hissing like a cobra.

From mitigating meltdowns to feline-like flexibility, consider taking advantage of the kid-friendly—and parent-friendly—benefits yoga can offer you. 

Think anti-aging solutions only come from expensive lotions or painful medical procedures? Think again. Yoga, an ancient Indian practice, can be a powerful tool in your battle against Father Time.

Yoga blends physical postures with breathing and relaxation techniques. Here are a few ways practicing yoga for life can help you look and feel younger:

    Yoga practice helps build and maintain muscle mass, which naturally begins to decrease 1% to 2% each year beginning in our 30s. Loss of muscle means not only will you feel weak when you can’t twist open that jar of salsa, but your arms will look puny and flabby, too. By regularly practicing arm-toning poses, such downward-facing dog, you can develop sculpted arms that even Michelle Obama would be proud to sport. 

    Yoga helps build flexibility throughout your body. You’re not a gymnast, so why do you need to be flexible? Each and every day, you perform tasks that require you to stretch, from reaching behind the couch to grab your toddler to straining for the linens at the back of the closet shelf. Since age decreases our natural flexibility, yoga practice can help the body maintain the elasticity it needs to live life with fewer aches and strains—and who doesn’t want that?

    Nature isn’t the only thing taking its toll on your body—your circumstances or lifestyle can add years to your appearance. Whether you care for an ill family member or you’re bombarded with workplace layoff rumors, stress triggers rises in your blood pressure and heart rate. One study found that being in a constant state of stress can age cells by as many as 17 years!

By incorporating yoga for life, you get all the serious stress relief that keeps you from aging before your time. For example, many yoga programs teach pranayama, or breathing exercises. Studies have shown that deep yogic breathing lowers cortisol, the infamous stress hormone. When cortisol levels decrease, the body experiences a lower heart rate, decreased blood pressure, and more relaxed muscles. Because chronic stress has been associated with everything from coronary artery disease (CAD) to Type 2 diabetes, you’ll definitely want to keep your stress level in check.

What’s more is that once you learn pranayama you don’t need to wait until yoga class to benefit from its stress-relieving qualities. Dealing with a kitchen-full of know-it-all teens? Slip into your bedroom for a five-minute breathing break. Playing mediator between two sniping co-workers? Excuse yourself to the restroom or an empty office to use those cortisol-fighting breath exercises. You’ll feel better and prevent some of the chronic stress that ages your body.

Remember, too, that yoga is not just for the young, fit, and trendy set. Your practice can truly be yoga for life. Many poses can be adapted to accommodate illness or restricted movement. For instance, prenatal yoga programs frequently modify poses so they can be performed while the expecting mom is seated in a chair. Poses can also be adapted to suit practitioners living with conditions such as multiple sclerosis or chronic back pain.

Whether you’re an on-the-go mom or a senior living with a chronic condition, yoga can be a safe and effective way to wage the battle against aging without buying fancy lotions or enduring painful injections.

Yoga. The word conjures the image of a healthy body and a relaxed mind. But it can be hard to achieve those toned calves or a blissful state if you don’t have the right yoga equipment.

Owning your own equipment is a must if you’re practicing at home with the help of an online tutorial or a DVD. If you’re practicing at a studio, the instructor may provide extra mats, blocks, or straps for students. While borrowing equipment can be a great way to pinch pennies, it can also be a great way to catch germs, like the flu or MRSA. Unless the equipment is cleaned after every session, you’re likely sharing body fluids and sweat with the person who took class before you - Yuck.

That’s why it’s important to invest in your own yoga equipment. Some items should be on your must-have list, while others are nice, but not always necessary:

Must-Have                                                                                                                   
 
 Yoga Mat: Since you don’t want your feet slipping out from under you while moving into a posture, the mat is a fundamental piece of yoga equipment. It also provides cushioning for your joints, which is especially important as we age. Most yoga studios provide spare mats, but if the thought of sharing foot germs and sweat with the person in the previous class doesn’t appeal to you, invest in your own.

Mats come in varying thicknesses. For most practitioners, a 3mm thickness is appropriate. If you have joint issues such as arthritis, consider investing in a thicker mat, perhaps with a 5mm thickness.

 Yoga Block: Another must-have piece of yoga equipment is the block. Made from lightweight foam and molded in the shape of a brick, it’s usually placed under the hands or elbows to help your body stay in the correct position. In addition, practitioners may also sit on them—which is why you’ll probably want to cut down on the germ-factor and purchase one or two yoga blocks of your own.

 Yoga Eye Pillow: This small pillow, often scented with lavender, is used to cover the eyes during the relaxation part of class. Not every practitioner likes to use a pillow, and if you’re one of those, you can scratch this off of your “must-have” list. However, if you prefer to use one, just say “No, thank you” to the communal eye pillows your studio might offer. The investment will be worth it when you find out the woman in the last class has a houseful of kids with pink eye. 

Maybe

 Yoga Strap: This piece of yoga equipment is a nice add-on for those who really want to improve flexibility. Shaped like a belt, it can be looped around the feet, shoulders, or back to stretch out reluctant muscles and ligaments.

 Yoga Clothes: No, the “maybe” doesn’t mean that you have the option to go nude in class. If you’re strapped for cash, any loose-fitting clothes, such as sweatpants and a t-shirt will be fine. However, yoga clothes are specifically designed to allow you to move freely and easily. The materials may also be breathable and keep moisture off of your skin—great to have especially if you’re practicing Bikram, or Hot, yoga. If you can, splurge on a set of comfy yoga clothes.

Yoga is designed to create a relaxed state of well-being, but that can be hard to achieve if you’re worried about catching a communicable disease from your classmates. While it’s nice to know some of these tools can be borrowed, you’re better off investing in your own yoga equipment.

Yoga Teacher Certification Training - Get Certified Here!

Why do yoga practitioners become teachers?
Many people who practice Yoga eventually feel the desire to go beyond practitioner and expand into a role of instructing. Although the reason for wanting to become a yoga instructor varies from person to person, one of the most common reasons is the desire to spread the benefits of Yoga to others. For others the motivation may be that becoming a teacher provides a means for making a living. Regardless of the reason, having a teacher certification is something that will make it easier for you to accomplish your goals as an instructor.

In the following paragraphs I will briefly cover the benefits of being a certified Yoga instructor, the requirements needed to become certified, and provide information on various means available for attaining a certification.

Benefits of being a Certified Yoga Teacher
In any career field a person with some sort of credentials tends to have more credibility than someone without any credentials. The same applies to someone pursuing a career as a yoga teacher. Being able to show potential students that you are certified will add to your credibility and make the process of recruiting new students a lot easier. Even if you aren’t interested in owning a private school, being certified will still be of great benefit. For those of you who would prefer to work for someone else, having a certification will increase the likelihood that you will be hired to work at a recreation center, a gym or health spa, or possibly even a hospital or rehabilitation clinic. With proof of certification in hand you will not only increase your chances of landing employment but will be able to demand a higher wage for your services. With the motivation to get certified now well seeded in your brain, you must be wondering what the requirements for certification are.

Yoga Teacher Certification Course

Yoga Teacher Certification Requirements
To join the ranks of the certified yoga instructors you are required to complete either a 200 or 500-hour teacher training course costing around $3,000. The course curriculums will vary depending on the specific program and course level but typically they cover the following topic areas: teaching methodology, anatomy and physiology, nutrition and health, philosophy, ethics, meditation, and spiritual practice. Such courses may be offered by a formal school or perhaps even a private instructor. In either case, the course offering entity should be registered with an organization such as the Yoga Alliance or other certifying agency. If a teaching program is in compliance with established minimum educational standards, the individual teacher or school is granted the right to include RYT and RYS, Registered Yoga Teacher and Registered Yoga School, respectively after their names.

How To Get certified
As mentioned above, getting certified starts with taking a teacher training course. There are several means available for getting such training and included are face- to- face training in your local area, correspondence courses, online courses, and even home study courses. Now you have to decide if getting a certification is something that you really want to do.

Is Certification For You?
Now for the big question: Is certification for me? The answer might not be clear at this point but the information provided here should give you a foundation upon which you can make an informed decision. You have seen that attaining a yoga teacher certification can be beneficial. You have an idea of what to expect with regards to a typical teacher training curriculum, and you know just about how much you will have to spend to get certified. Although I wouldn’t suggest that you make a decision based solely on this information, I do think this information can help you decide if you want to look deeper into the matter. If by chance you have already concluded that you want to get certified, then you know that there are several means available for attaining a yoga teacher certification. At this point, all you need to do is find a course offering that is suitable for your needs then make a commitment to complete the course.

Harry R. Lawrence III.

“Prenatal Yoga: ‘Ohm’ Your Way to a Healthier, More Comfortable Pregnancy”
   
From the moment you saw that positive pregnancy test, you knew life would never be the same. For the next nine months, you’ll be doing everything for two, from eating a healthful diet to getting regular medical care. You’ll also be exercising for two, which is why it’s critical to find a safe exercise, like prenatal yoga, that will keep you and your baby healthy and comfortable.

Prenatal Yoga is Good for You

Like any safe exercise, yoga has a host of benefits for expecting moms. According to the American College of Obstetrics and Gynecology (ACOG), exercising just 30 minutes on most days of the week may help prevent gestational diabetes, which is a factor in the development of preeclampsia, a potentially serious pregnancy complication. 

Studies also support prenatal yoga’s benefits. Research at the Cincinnati Children’s Hospital found that pregnant women who practiced yoga had lower blood pressure than those who walked for an hour each day. Thai researchers concluded that prenatal yoga shortened the amount of time participants spent in labor as well as the amount of labor pain they reported. A potentially shorter labor and perhaps less labor pain. What woman wouldn’t want that?

Yoga practice may also relieve common pregnancy aches. For example, child’s pose can help relieve the back pain that afflicts nearly 90% of expecting moms. If you suffer with sciatica, a compressed nerve that triggers shooting pain, specific forward bend poses can provide much-needed relief.

Insomnia, another common complaint, stems from a number of causes, including excitement, anxiety, and heartburn. But you don’t need to suffer through those sleepless nights—after all, you’ll have enough of those after the baby comes. The ACOG recommends using yoga relaxation techniques as a way to cope with pregnancy insomnia. These relaxation methods are a common feature in many prenatal yoga classes, and, once you learn to use them properly, they’re an effective, drug-free way to find insomnia relief.

Practicing Prenatal Yoga Safely   

During pregnancy you’ll find yourself modifying many of the things you do, whether it’s tying shoes or getting out of bed. Your yoga program is no different. The poses you find easy during your first trimester can become more challenging as your body grows.

As you move through poses, remember to adjust your body until it’s comfortable. If a movement or posture doesn’t feel right, don’t force it. Instead, switch to one that is more comfortable—perhaps downward-facing dog or child’s pose.

It’s also important to look for a prenatal yoga program especially designed for you and your growing baby. If classes are available locally, look for an instructor with experience or certification in teaching modified poses. And don’t worry if you don’t know an asana from an ashram—prenatal classes usually don’t require prior experience.

If you use a prenatal yoga DVD or an online tutorial, make sure the program demonstrates a variety of modifications to suit your ever-changing body.

Shed Those Post-Baby Pounds

As tired and overwhelmed as you might feel, don’t stop practicing yoga after the baby arrives. Prenatal yoga can be a gentle intro back into a regular exercise routine—just make sure you get your doctor’s okay before resuming any postpartum exercise.

When you get the all-clear for a regular workout, look for a yoga program that offers pound-dropping physical benefits as well as the relaxation techniques that keep moms sane.