5 Reasons For Learning Yoga Online

Yoga is used all over the world as a form of exercise and stress relief. It allows you to approach your life from a much more balanced perspective. Learning yoga online is easy to do, and it opens many doors into controlling your mind and body. Here are five reasons to begin your journey into yoga.1. Can Be Learned at HomeYoga can be practiced anywhere you have some space and a few moments of quiet. This could be at your house, a gym or at the office. Ideally, you want to be in a place with few distractions; your home is usually best suited for this at the beginning. If for any reason you still can't find the perfect place to do yoga, it is okay. You will find a way to do yoga comfortably.Some sites offer both images and videos to teach yoga poses to beginners. A quick search will find many sites with these videos, categorized by difficulty. Some sites even go so far as to include entire yoga classes, so you can switch your workouts quickly and easily.2. Great WorkoutYoga is different from many workouts, because it focuses on balancing and using your mind and body together. Most modern workouts do not teach you to listen to your body, and that can often cause injury. Yoga is about adapting practices to what you are comfortable with. No matter what your ability level is, you will always get a great workout.Yoga is also progressive; as your ability level increases, you can focus on more intense classes and poses. This will further strengthen the bond between your mind and body.


3. Mental FocusTo do yoga, you need to constantly focus on what you are doing, otherwise it loses most of its meaning and benefits. This is an acquired skill that can be used in your life to your advantage. Being able to sharpen your focus on the events that occur in your life allow you to process them easier.4. Stress Relief, Manage Stress-Related Medical ConditionsDoing physical exercise has a tendency to relieve stress. If you combine this with the serenity that yoga promotes, you have a very powerful stress outlet available to you. If you add yoga into your daily routine, you will find your life is consistently more relaxed than it was before.Many people suffer from stress-related medical conditions. Yoga is an excellent treatment for these candidates as it provides a better outlet for stress. Yoga has been linked to improve symptoms of many ailments.5. Improve Posture, Lessen Back PainThe act of performing yoga is heavily focused on balance. By completing these practices, your body will naturally improve its posture to improve your balance. Subsequently, this can lessen back pain more than typical medical care for people suffering from chronic back pain.Whether you simply want to practice at home or join a local class, yoga is an exceptional form of exercise which benefits you both physically and mentally.

Using Yoga For Sciatica Pain Relief

Piriformis syndrome and herniated discs are the most common causes of sciatic pain. Yoga for sciatica is sometimes a proper treatment. That may not always be true. A doctor's diagnosis should be sought before proceeding.When the sciatic nerve becomes irritated, people suffer from pain and discomfort of sciatica. The pain begins at the bottom of the spine, runs through the gluteus maximus, and down the backs of the legs. Frequently, only one leg exhibits the related symptoms because there are separate nerves that lead to the legs. The symptoms include pain that ranges from moderate to severe, burning, tingling, numbness, or weakness.The sciatic nerve bundle is the second largest bundle of nerves in the body. Only the spinal cord has more. Inflammation can be caused at any place along the nerve. The point where pain is felt is not necessarily where the nerve is being irritated. Repetitive postures and motion often cause sciatica. Sitting for extended periods with legs crossed, or pushing the gas pedal of a vehicle can incite pain.When a tight piriformis aggravates the sciatic nerve, yoga can help. Physical therapists use several yoga positions to relieve sciatic pain that herniated discs cause. Twists and forward bends are not aspects of yoga that seem to offer sciatic relief. There are poses that are therapeutic. Four of them are listed below.1) Reclining Hand-to-Toe Pose is known to yogis as Supta Padangusthasana. Lying on one's back and using a yoga strap around the foot on one leg at a time is how the exercise begins. The leg is lifted, drawn toward the nose, and eventually returned slowly to the original place.2) Downward Facing Dog, with the technical name of Adho Muhka Svanasana, is the pose of poses for yoga exercise. The exercise begins in a push up position. The booty is lifted in an attempt to lengthen the spine.


3) Extended Side Angle, technically known as Parsvokanasana, is executed from the Downward Facing Dog position. It begins by raising the leg and bringing it back down, followed by some rotating body maneuvers.4) Half Moon, or Ardha Chandrasana, follows in progression after completing the Extended Side Angle. The body is raised and lowered back to the lunge position.Yoga is not a miracle cure. Sequences of these exercises target the piriformis muscle and S1 joint. Those are two areas where irritation often occurs. When the body registers pain, it is an indication to back off. Pain is always a sign that the yoga exercise is being pushed too far. Yoga for sciatica is not meant to cause more discomfort.Long time sufferers of sciatic pain have found relief with yoga exercises. The sciatic nerve is kept pressure free with yoga poses. A ten minute daily workout can dissipate sciatic pain.The core and back muscles are kept tight with yoga. Yoga is an aid to muscle imbalance correction. When a yoga regime begins, a single round of exercises should be performed. Gradually increase the time and number of rounds. A 15 to 20 minute workout is the goal.Overstretching is not good for an area that is already irritated. Further inflammation can occur. Deep breathing and gentle movements cause a relaxed state that allows the body to heal. Using yoga to heal sciatic nerve pain is possible. Patience is required. The sequence of exercises will strengthen muscles near the nerve and increase circulation in the area.

Bone Up With Yoga Therapy For Osteoporosis

There are many risk factors for Osteoporosis that cannot be controlled. However, what can help limit the chances of acquiring the ailment is a lifestyle that utilizes preventive care for your bones. These choices should occur during your 20's and 30's to help maintain strong bones throughout your life. However, if you miss this window, it is never too late to start. The weight-bearing poses utilized in yoga therapy for osteoporosis can help lower the risk of Osteoporosis in the future or ease the ailment if you already have it.Maintaining Good PostureIn order to maintain healthy bones you must keep good posture. Standing and seated yoga poses significantly help with good posture. When an individual has Osteoporosis, their vertebrae weaken and they become more vulnerable to a collapse. If poor posture is added to the already-weakened spine, the chance of a vertebral fracture rises. However, by practicing standing, sitting, walking and adding forward and backward bends into a daily yoga practice, you can strengthen the front and back sections of the vertebral column to increase flexibility.Best Yoga Poses for OsteoporosisWhen starting yoga therapy for Osteoporosis, there are several poses that will maximize the effect of the exercise. The six best poses for Osteoporosis include:Bridge PoseThe Bridge Pose is extremely therapeutic for osteoporosis and provides a stretch of the back, chest and neck. Simply lay down with your feet flat on the ground. Then, lift up your back while keeping your head against the ground and hold for 30-60 seconds.Seated Twisting PoseThe Seated Twisting Pose adds pressure to the spine and the bones respond by strengthening. Start by sitting Indian style and tuck one leg under the other. Then move the right arm to the other side of the left leg and do the reverse.


Twisted Triangle PoseFor weak bones or joints, the Twisted Triangle Pose is one of the best exercises. This pose helps to support the bones and avoid any fractures. The added spine twist can help build up the back bones. To begin, spread your legs while standing. Then, gently twist the body so your right arm touches your left foot and then reverse to the other side. Make sure to keep your left arm in the air for maximum effectiveness.Extended Side Angle PoseThe extended side angle pose offers easy stretching while strengthening the bones. The pose is most commonly practiced with the lower forearm on the knee or the hand on the floor. Simply stand in a wide pose with the right one leg straight and the other bent. Lean toward the bent leg and rest your forearm on your knee. With the other arm, extend it over your head.Locust PoseAlthough the Locust Pose may appear to be simple, it can be challenging. Regardless, it is an effective method of stretching and strengthening the back and spine. It can also assist with easing lower back pain. To perform, raise the legs and upper torso simultaneously and hold the pose three times for 10 seconds each.Tree PoseThe Tree Pose helps to work all areas of the body. Start by standing on one leg with your other leg tucked against your inner thigh. Then, hold the tree post pose for 30-60 seconds on each side with your hands in prayer position. Finally, extend your hands above the head and hold.

Significant Benefits of Yoga for Pregnant Women

For soon-to-be mommies seeking a baby-friendly way to stay fit and healthy, yoga is a great choice! What's even better is that not only can yoga offer benefits as your traverse through the trimesters, it can also help you during the challenges of childbirth.The Many Challenges of PregnancyBringing new life into the world, although a rewarding experience, is not without its challenges. Here's an overview of some of the pleasantries you can expect:• Morning sickness• Heartburn or acid reflux• Problems sleeping• Back or leg pains• Pain from stretching muscles and skin• Hormone imbalance• Weight gainHow Yoga Can HelpIf you already practice yoga, then you're likely familiar with its benefits: lower blood pressure, better flexibility, improved muscle strength and an improved sense of overall wellbeing. What's better is that the benefits hardly stop there; yoga is also able to help you through the challenging experience of pregnancy. Here's a look at just some of the benefits of yoga for pregnant women.Yoga Can Help Reduce Back PainBack pain - well, body pain to be more accurate - is something that many expecting mothers have to look forward too. The expanding belly can get in the way of normal sitting or sleeping positions, and this can be a painful experience.The lower back suffers especially from your body mass being shifted off center.In "Bye-Bye Lower Back Pain: Yoga Sequence For Mommies-to-Be," Jenny Sugar offers a comprehensive sequence of baby-healthy yoga poses to help alleviate the back pain associated with pregnancy.


Yoga Helps Limit Stretch MarksRegular exercise causes you to take in more oxygen, and it increases the circulation of that oxygen-rich blood around your body. By doing so, it actually increases the elasticity of your skin - a pretty helpful feature when your abdomen seems to quadruple in size.Another way that yoga can help reduce the appearance of stretch marks is by cutting back on fat gain. Your skin will have to stretch enough as it is to accommodate your growing baby.Yoga Helps Promote Better SleepAnother common problem that women encounter is trouble sleeping. Although the reasons vary, for some, the reason may be as simple as not being able to sleep on their bellies as they're used to.According to a study in 2010, a group of 15 women took either prenatal yoga or mindfulness meditation. The results of the study were that those women who started yoga in their second trimester showed a marked improvement in their sleep quality.Unfortunately, those who began their practice while in their third trimesters didn't fare so well, so it's important to note that it's best to start early.Yoga Can Ease the Effects of DepressionNot all women suffer from depression as a result of pregnancy; however, it is fairly common. In fact, according to a University of Michigan study, 1 in 5 women suffer from extreme depression.The study identified a number of women who were at a high risk of depression and had them participate in a mindfulness yoga class for 10 weeks. The women experienced a marked reduction in symptoms of depression.

The Benefits Of Teaching Pranayama In Yoga

Pranayama is an essential component in the practice of yoga. It is occasionally called "breathing yoga" because a large part of it deals with instructing students about the various methods of breathing control. It is common for pranayama to be combined with other important elements of yoga. Postures referred to as asanas are frequently taught together with pranayama. This is done because they both are essential to master in order for a student to develop a solid yoga routine. A person can also become more in touch with their body through these practices. Here are a few of the primary benefits of teaching pranayama:1. Longer LifeFor over 2,000 years, the philosophy of yoga has taught that the length of a person's life is directly connected to their rate of breathing. Therefore, if a person can master the control of their breathing rate and lower it by using pranayama, they will have a significant chance of living a longer life. The tortoise is an example that practitioners of yoga often mention to their students. A tortoise can live for more than 100 years, yet it only takes an average of five breaths each minute.2. Lower Breathing RateThe techniques involving breathing that are part of the practice of pranayama can enable a student to learn to control their rate of breathing. They will be able to breathe slower and deeper than they were able to previously. Pranayama students can often reduce their breathing rate from 15 breaths every minute to as few as five breaths every minute. Your heart rate will naturally become lower when you reduce your breathing rate. This will enable easier transition into a meditative state. It will also reduce the rate of wear and tear that is placed on your body's organs. There will be a reduction in blood pressure, which will lead to a lower amount of stress on your body.


3. Improved Heart HealthThe average heart in a human beats 100,000 times every day. Having a healthy heart is critical to living for a long time. Pranayama breathing exercises are capable of raising the blood's level of oxygen. When this happens, more oxygen is able to reach the heart's muscles. This increases the heart's strength and enables it to pump blood in a more efficient manner.4. Improved Blood CirculationFreshly oxygenated blood travels from the lungs towards the heart when a person breathes. After the heart pumps it, arteries and blood vessels carry it throughout the body. The blood will begin to seep into the body's tissues and cells. Pranayama breathing techniques can improve blood circulation in the students who learn them.5. Organs Function Better- The functioning of the autonomic system is improved, enabling the heart, kidneys, diaphragm, pancreas, abdomen, lungs and intestines to function with less stress and greater efficiency.- Digestive system efficiency is greatly improved. Digestive organ problems do not happen often.- Increased levels of oxygen will be provided to every organ in the body. An efficient removal of toxins will occur. This will help to prevent the forming of diseases. Pranayama can also increase the strength of the immune system.6. Improved SleepMany people suffer from insomnia. Problems caused by work, relationships and family are often to blame for this. A peaceful and meditative state can be reached through the use of pranayama, enabling a person to sleep better.

How To Use Yoga For Chronic Stress Relief

These days, more and more people are realizing that they can use exercise as a tool through which they attain optimal wellness. In many cases, people are seeking to become more healthy by eliminating chronic stress. While there are many types of exercises that can be performed in order to reduce or eliminate chronic stress, many people are unaware that they can use yoga for chronic stress relief. To learn more about this important matter, review the information found below.Yoga: A Brief OverviewThe term "yoga" comes from an ancient Indian language called Sanskirt. It is derived from the word "yuj," which pertains to the yoking one observes in a team of oxen. In this contemporary era, the term yoga is interpreted as a reference to union. Specifically, yoga is a form of exercise that is completed for the purpose of uniting an individual's mind, body, and spirit.How Yoga Reduces Chronic StressYoga can play a role in the reduction of chronic stress for several reasons. Firstly, the performance of yoga moves can induce the release of a hormone called serotonin in your brain. When released, serotonin induces feelings of calm and happiness. Upon experiencing these emotions, the feeling of stress can be reduced substantially. While this stress reduction is only temporary, individuals who begin to do yoga moves regularly can experience the aforementioned sense of peace and calm on a regular basis.Yet another reason that yoga is effective in reducing the experience of chronic stress is because of the steady breathing that it typically involves. As many health and fitness experts know, steady breathing can normalize the heart rate. This cardiovascular activity is important for people who suffer from chronic stress because it is oftentimes associated with irregular heart beats.


Getting StartedPeople who are serious about limiting or eradicating the experience of chronic stress in their life should note that yoga is a great way to accomplish the objective. Individuals who are ready to get started should know that they can "jump right in" or take things slow. Ideally, people currently suffering from chronic stress should consult with a physician before they sign up to participate in a yoga class. After gaining the physician's consent, the patient can enroll in the class of his or her choice. Preferably, a beginner class should be selected. Beginner's classes are great for individuals who are just getting into the practice of yoga because the instructors tend to be very supportive and encouraging. Additionally, yoga instructors will oftentimes offer a great deal of assistance to ensure that the beginner learns how to execute the movements properly.Individuals who want to get the most out of their beginner yoga classes should be sure to bring everything they need to the session. Typically, this will include workout clothes, a towel, a water bowel, and a mat. Additionally, remember that simply doing a once weekly or twice weekly yoga class is not sufficient to completely eradicate stress. Rather, people who want to eliminate the experience of chronic stress in their lives should exercise regularly and eat a balanced diet.ConclusionPeople who are serious about bringing an end to the experience of chronic stress should note that consistent engagement in physical activities such as yoga can help them accomplish this objective. By signing up for a local beginner's yoga class, people who want to attain optimal health can begin working towards their goal.

How To Find A Good Restorative Yoga Teacher Course

Have you ever wanted to teach yoga? If so, you are going to need to learn how to teach yoga effectively. How do you find a good restorative yoga teacher course in your area? Here are some tips that may help you find an instructor who can inspire you to be a great teacher once you have finished the course.Ask Your Friends Who Do YogaIf you have a lot of friends who are yoga enthusiasts, they may know of someone in this niche field who can teach you how to become a teacher in restorative yoga. Once you have the name of one or two people, you can then talk to them or attend one of their classes to see if their style of teaching meshes with your style of learning. After you find someone who you want to learn from, you can shadow that person or sign up for a formal program if you are required to do so.Go Online to Find a TeacherYou can go online to find a teacher who can help you learn how to help others. There are bound to be dozens of blogs, forums and sites dedicated to the subject where people looking to find students will advertise their wares. The best thing to do would be to read a few of the blogs and get an idea as to how much a particular instructor may know about the subject. In some cases, an instructor is merely someone looking to make some quick cash selling a course or a DVD. You should look for someone who is well respected and seems interested in helping you learn more.


Go to Trade ShowsTrade shows are another place where people are looking to connect with others in a particular industry. Going to a yoga trade show may help you find a restorative yoga instructor who is looking to take a few people under his or her wing. Meeting someone at a trade show or industry event can be advantageous because you can talk to someone who you know is serious about making a good impression and developing a solid reputation in the field. Therefore, the odds are good that you will find someone who will be able to meet your needs.Talk to Anyone Officially Certified in Restorative YogaIn most industries, there is a governing body that makes rules and offers suggestions about best practices in the field. Talking to someone who is certified as part of a trade group watchdog association may help you learn what to watch for when choosing a training course. When you know what to watch out for, you can be more discerning when meeting with or talking to any instructors who you may want to work with.If you want to be an effective yoga teacher, you must first learn the proper techniques yourself. Unless you can demonstrate that you understand what you are talking about, your students won't take you seriously and their safety could be in jeopardy. That is why it is critical to find a good instructor who makes your effective learning a top priority.

How Yoga For Sciatica Can Help You Get Relief

To understand how yoga for sciatica can help you, it is important to understand what sciatica is in the first place. Sciatica is a painful condition resulting from compression, irritation, or inflammation of the sciatic nerve. This nerve runs from the lower spine down the back of each leg. Sciatica can be caused by an injury arising from a slipped disk, pregnancy, pelvic fracture, or tight muscles in your lower back, legs and hips. Often the discomfort is felt on one side of the body, depending on whether the right or the left nerve has been affected.Pain from sciatica is characteristic. It usually radiates from the lower back down the leg or foot in a pattern that is characteristic of the way the nerve runs in your body.Yoga Exercises and Sciatica TreatmentYoga is a form of mind and body exercise that seeks to provide balance to your body. Some of these exercises can be used to reduce the pain associated with sciatica and even heal the condition completely. However, yoga exercises for sciatica are better suited as a rehabilitation option rather than an actual stand-alone treatment.Yoga Poses for SciaticaNot all yoga exercises work to cure a problem with the sciatic nerve. Only a few poses are suitable for this purpose. Some of the top poses for healing and restoration include:- Half moon. If your sciatica symptoms are caused by prolonged sitting or standing, this pose will bring you relief. It involves stretching of the outer leg to target the affected area.- Seated spinal twist. This creates some movement in your lower spine, which relaxes the affected muscles, especially the piriformis muscle.


- Lizard pose. This pose opens up your hip region. It also offers a nice, relaxing stretch to your hip flexor muscle.- Locust. This is a relaxing pose that unwinds tight muscles as well as strengthens them.- Pigeon. This pose targets areas of sciatica discomfort in your lower back, thighs, and hips. This pose has a variation called Figure Four, which targets the piriformis muscle, which is one of the top causes of sciatica.- Reclining big toe pose. You perform this pose with a bent knee. This pose focuses on stretching your lower back and the hamstring of your raised leg.- Half wheel. This pose engages the hamstring and the glutes. These are some of the muscles commonly affected by sciatica.These are just some of the yoga poses you can use to heal your sciatica pain. However, you have to do them the right way to get the relief you need.Point to RememberYoga for sciatica can be successful in relieving the discomfort of sciatica and healing it completely. However, you need to remember that all these poses have to be comfortable for you to get the results you expect. You can modify the poses when necessary.How often should you perform the poses to get the results you need? Well, practicing the poses a few minutes a day for a couple of days can ease the pain and in some cases, eliminate the condition.If the sciatica persists, you might be performing the poses the wrong way. You need to consult with a professional yoga instructor to find out how to perform these poses to your advantage.

Important Facts About Yoga Teacher Training Online

Yoga teacher training online allows yoga teachers to complete different yoga certification courses on their own schedule and at their own pace. While online classes are not designed to replace the importance of traditional classes, online training can serve as non-contact hours for different certification programs including the Yoga Alliance certification and the American Council on Exercise Certification.BenefitsOnline yoga training programs offer students the flexibility to tailor the pace of their learning to fit their own schedules. In addition, it eliminates the need to travel to other cities to attend intensive yoga training programs.CertificationOnline certifications qualify candidates for professional liability insurance. In addition, the certifications teach future instructors the foundations of yoga and different teaching techniques that they will use in future. Some of the subjects covered by online yoga programs include history of yoga, introduction to anatomy, business of yoga, chakras, yoga sutras, adjusting and contraindications as well as teaching tips.200-hour trainingThis is the first certification level. This type of training includes 100 hours of techniques, training and practice. Some of the subjects covered by this program include yoga philosophy, lifestyle and ethics, anatomy and physiology as well as teaching methodology. Many online yoga-training sites provide this training.500-Hour trainingThe 500-hour certification program covers all the subjects offered by the 200-hour yoga-training program. The main difference between the two is that the former takes 500 hours to complete while the latter takes 200 to complete.Prenatal Yoga TeachingPrenatal yoga certification is for certified instructors who want to specialize in teaching pregnant women. Some of the subjects covered in this program include general background, yoga philosophy, practicum, anatomy and physiology, teaching methodology as well as techniques, training and practice.


Children's YogaDoing yoga has many benefits. It helps to improve physical health, strength, flexibility, and body awareness. The benefits of teaching yoga to children are more widely spread. It improves their physical health, imagination, discipline and self-esteem.However, teaching children comes with its own share of challenges. The greatest challenge is keeping the attention of the children. Children become easily distracted and tend to wander off in their thoughts. This means that you have to use different strategies to keep the children involved during sessions.Many yoga-training options are available for aspiring instructors. You can obtain certification by enrolling for a yoga course in a traditional class or in a hut in Bali. Most training institutions offer 200-hour and 500-hour certification programs.Some yoga training courses are residential, which require candidates to live in their respective centers for a month while others only require weekend classes, which mean that students attend classes only during weekends. Both options require future instructors to attend classes, which mean that they have to consider cost of travel and location when choosing their yoga training programs.Yoga teacher training online allows you to obtain different levels of yoga certifications at your own pace and schedule. This means that you do not need to consider location and travel costs when applying for online yoga certification courses.

5 Tips When Teaching Vinyasa Yoga

Vinyasa Yoga takes the idea of flowing breath and synchronicity to a new level. Movement is literally synchronized to each breath, and it is oftentimes called Flow Yoga because of how well it corresponds to every inhale and exhale. This technique, or term, is oftentimes used in all types of Yoga, and teaching it effectively is key to seeing success in your students. Since Vinyasa Yoga can be taught in multiple forms, using it in your classes helps you develop them better and more effectively. Use these tips to start teaching Vinyasa Yoga more effectively.5 Tips When Teaching Vinyasa Yoga- Stick To Your Own Personal Teaching During ClassesEven though Vinyasa is a technique added to a wide range of Yoga forms, you have to still build it into your own idea. There isn't a specific philosophy or rule book for you to follow, so your own ideas and personality can shine through in your teachings. The key is to make sure you incorporate this form of flowing Yoga effectively.- Don't Feel LimitedJust because you don't do Bikram Yoga or a strictly Vinyasa Yoga class, it doesn't mean you can't utilize this form of teaching to students. A wide range of yoga practices are incorporating this flowing type into its form. Just a few of them include Ashtanga, Anusara, Hot Yoga, Forrest, Jivamukti, Moksha, and Power Yoga.- Start With Your Mat But Help Your Students As You ContinueYou are of most use to your students when you are helping them. Go ahead and get into the stretch with them, but try not to stay in the pose with them. It is hard in the first few classes that you teach, but don't be afraid to watch them and correct them whenever you can. This is the key to seeing their capabilities and watch their growth, along with helping them enhance their poses.


- Speak SlowlyAs a teacher, it is easy to try and speed up through the entire sequence and teach them as fast as possible, but you want to be slow. When you go from one breath into another pose, you want it to be smooth and not feel rushed or forced. Talk slower than your possible slowest.- Practice The Sequence BeforehandIt is vital that you know the sequence and that you have done it before. This is even more crucial when it comes down to Vinyasa Yoga because everything needs to be synchronized to your breath. Find out how the sequence works, make sure it corresponds with good breathing, and that the sequence will benefit your students. You don't want it to be too quick of a sequence and it really builds up in the body.Always remember that in Vinyasa Yoga, breathing is so important, so be sure to craft your sequences so it flows repeatedly from one pose to another. In classes when you're learning all of this, you get more in depth ideas on crafting sequences correctly. Remember that your own body needs to be taken care of so be sure to practice at home and to utilize this time to work on sequences for your class as well.This also allows you to practice outside your classes so you can better focus on them during the class itself.