4 Easy Yoga Poses To Relieve Back Pain

Back pain has become extremely common these days, especially in adults who have sedentary jobs and have to sit in front of the personal computer for most hours of the day. Moreover, poor body posture, sleeping in the wrong position, and lifting heavy weights, etc are some of the common reasons why people experience terrible back pain.What Does Yoga Do for Back Pain?Yoga for back pain usually works on your back, hips and hamstrings and

it strengthens your back, hip and hamstrings too

Enhances flexibility

Alleviates stress and anxiety

Regulates blood circulation

Improves balance

Improves quality of life
Cat PoseCat pose is probably the easiest and one of the most relaxing yoga poses. After you come down on all fours, you have to keep your wrist and shoulders are in line and so are your knees and hips. Spread out your palms flat on the mat and relax. Exhale deeply and bend your back, tuck in your tummy. The cat pose strengthens your back, corrects your posture and relieves you of back pain.Mountain PoseStand absolutely straight with your neck and spine in line and straight too. With legs shoulder width apart, rest your hands on the sides. Take a deep breath, inhale and lift your hands up to clasp them together. Also, lift your ankles upwards to feel the stretch in your calf muscles. Lift high enough to stand on your toes for 15 seconds. Exhale and get back to the starting position. This position stretches your back, works on your back, hips and your calf muscles.


Cobra PoseLie down on your tummy on the floor with the upper body stretched out like a cobra. With legs pointing out, lie with hands on either side of the chest and palms flat on the spread. Remember to keep hands and shoulders in line. Inhale deeply, and move your shoulder and head backwards as much as you can without putting pressure on the palms. Hold in this position for 7 to 10 seconds. Exhale, relax and come to the initial pose. This pose improves your posture, eases back pain, especially sciatica pain and strengthens the back muscles.Child PoseChild's pose is my own favorite pose. It's the most relaxing pose out of all the yoga poses. Sit on your knees and bring your torso forward. Bring your head forward to rest in front of you on the mat. Lower your tummy to touch the knees comfortably and extend your arms as much as you can, remaining in a comfortable position. Stay in the position, breathe and relax. You will the stretch in your back. This is easy to do and alleviates back pain drastically. It improves your posture, relieves stress and back pain, and the best thing about the pose is, you can do it even when you're in bed!Regular yoga keeps all sorts of muscle pain away, and improves your quality of life too. People who do yoga regularly are more content and satisfied with their lives. Many dance fitness studios offer yoga classes for children and adults. If you have back pain or want to have a happier life, then find a nearby place where they offer yoga.Yoga is not exercise, it's a lifestyle.

How To Teach Yoga Students With Confidence And Patience

Once you've finished your training to become a yoga instructor, you may be asking yourself "what do I do next?". You may have all the skills and knowledge, but you're about to teach a group of students for the first time. Here are several ways on how to teach yoga students the right way and with confidence.First, make sure to stop and take a breath. Students can tell when you're nervous as it shows in how you conduct business. The best way to calm your nerves is taking the time to relax. Calm yourself and take a breath before starting. Realize that public speaking rarely comes easy to anyone, but it will with practice. You will get used to it and it will be easier down the road.When you're first getting your feet wet, the best way to plan your first classes is to keep it simple. The more complicated classes should come from having plenty of experience under your belt, as students would expect. I don't think anyone would enjoy taking an advanced course only to find out their teacher hasn't been teaching that long at all. It will be much easier to get the hang of things by starting simple and working your way up.Go slow. If you're started afresh, the odds are the majority of your students are as well. You may have a few who already know the right posture and aren't intimidated by their first few times on the mat. Students new to yoga are much like children who are starting their first year of school. Excited, but not sure what to expect. They may fall, get frustrated, but those sorts of things are easier to correct and ensure a repeat student if you are slow and show patience.


Stick to one theme. Jumping around from theme to theme will be difficult for you to keep track of and will be even harder for your students. Start a class revolving around one specific class and let that be your specialty. Also, keep to using familiar body names and terms, keeping it simple and easy to understand. Telling people about ardha chandrasana, people will become very confused.Ask your students questions about their experience. There is no better way to learn how to teach yoga students than by making sure they had a pleasant experience. If you were confusing or something was too difficult, you can better adapt the way you do things. Open the floor by asking the class as a whole if they have any questions. By doing this, you show you actually care for the students and teaching them the right way that works for them. Also, it is how they will best learn the moves and become more experienced.Finally, help your students with the props. You may be the expert, but they may not learn just from watching you. It is important to get in there and show them as each body type will respond differently. You are then able to troubleshoot by helping them through their problem.Should you find yourself ready to teach a class, these tips will come in handy to help run it as smoothly and painless as possible.

Are Online Yoga Certification Programs A Good Idea?

To date, Yoga certification is not required in the United States in order to teach a yoga class. There are many advantages to having a Yoga Certification, whether is be in a live classroom or through online Yoga certification programs. Certification classes improve skills and add credibility that will attract both students and employers.Obtaining your certification will also give you better opportunities for employment. While it is not required by law, many studios and gyms may require that you be certified to work as an instructor.A Yoga certification programs are acquired through a live classroom or online. Live Yoga certification classes can cost thousands of dollars. Online Yoga certification will help to reduce the costs. Online Yoga certification courses may vary in price, but you can generally find courses online for approximately $500. Classes can be found at costs far below $500, but one should be careful about going into something that will not offer the skills that are needed to be a good instructor. Many respected organizations, colleges and universities offer online courses for Yoga certification.When looking for an online class, there are certain criteria that you should look for. Most certification courses involve at least a 200-hour training program. Less than that would not give you a good teaching foundation.It is course should include: Yoga teaching techniques, teaching principles and fundamentals, anatomy and physiology, the philosophy and ethics of Yoga and Yoga technique. DVD's that give visual examples should also be part of the program. A written and practical exam should also be part of the curriculum.Some institutions may not require that you have any previous experience. However, to avoid being overwhelmed, it is best to have some Yoga background. Before considering teaching Yoga, it is best to focus on your skills under your current instructor, you will be better equipped to enhance your skills and teach others.


Some will be discouraged from obtaining certification because their schedule is just too busy. An online course will allow you to do the course based on your own schedule. Not only can you do the course from home, but you also avoid the cost and time of travel back and forth to class. You will eliminate concerns about baby sitters or taking time from family and your work schedule when you work online.The appeal of doing an online certification course is certainly strong. However, online training may not be for everyone. Online courses require a high level of discipline. Some may need more than a DVD to obtain proper alignment and positioning. While the use of DVD's can make the online experience very close to an in-person instructor, it may not be enough for some. A live instructor would be able to make any corrections or modifications to your alignment. The use of a web cam, however, can overcome this obstacle. Web cams can be just like having an instructor in your living room.One last thing to take into consideration is networking. If networking is an important part of your learning process, remember online courses are solitary.Even though online learning may not be for everyone, the pros far outweigh the cons. The flexible schedule, less travel, more time with family and lower costs make online learning very appealing to most.

Learning Yoga Online Can Be Free And Simple!

Let's face it, we all can use a little emotional and physical support now and then. In this fast paced world everyone can benefit from slowing down. Yoga is an activity that can provide all of these benefits. Not only is yoga beneficial for the mind and body, but it gives individuals a chance to slow down and enjoy the world around them. Now, individuals can begin learning yoga online with many outlets available on the Internet.Why Practice Yoga?As mentioned, yoga provides a variety of benefits for the mind and body. Yoga can be quite challenging and is a great way to build body strength, increase flexibility, and improve balance. In this way, yoga provides a full body workout without the need for much equipment.As with any workout, yoga releases endorphins. These are chemicals that are produced by the pituitary gland and the central nervous system. They work by blocking pain receptors and they also give a sensation of euphoria. So, endorphins make individuals feel better! Yoga is a great way to increase endorphin production, leaving you feeling great throughout the day.Finally, yoga often involves meditation which has shown to result in an improved mood. Taking a few minutes each day to sit silently and reflect is very beneficial for the mind.How Online Yoga Works?Yoga online is similar to attending yoga class in that it will involve an instructor and relaxing music. The difference is that you will be playing a video off of your computer rather than attending class. With a wide variety of yoga resources, individuals have many options to choose from when looking for an online yoga class.


Benefits of Learning Yoga Online.One of the greatest things about yoga online is that it is often free! Even online videos that have a fee are usually much cheaper than attending an actual yoga class. Individuals also have the luxury of practicing yoga at a time that is more convenient for them, rather than being tied down to a specific class schedule.Online yoga is also preferred by many because it can be practiced in the comfort of your own home. There is no need to worry about how well you perform because no one is around to watch! You also do not have to deal with getting stuck in traffic or experiencing weather delays. Instead, all you need is a computer and some empty space!Drawbacks to Online YogaAs with most things in life, there are also some downsides to practicing yoga online. While not worrying about the judgments of others can be nice, it also means you do not have an instructor to help you improve. It can be helpful to attend a live yoga class because the instructor will work to personalize the class, as well as ensure participants are performing the poses correctly.Additionally, when working out alone, it is common to put forth less effort. When attending a live yoga class you are likely to feel that you get a better, stronger workout. However, others feel that they are able to work just as hard on their own.

Things To Remember When Teaching Prenatal Yoga

Yoga is one of the best ways pregnant women can prepare their bodies for delivery. If you already handle yoga sessions and are now thinking of teaching prenatal yoga, here are a few important things you need to bear in mind.- Know your students beforehand.When you take on the challenge of teaching yoga to pregnant women, you need to know the women who will be under your care so you can take necessary precautions. It is important for you to know if your student has been practicing yoga or if this is a new experience for her.Ask for her health information and any concerns that may affect her practice of yoga. Make sure your student's obstetrician says it is safe for her to join your yoga class.- Make concessions for the demands pregnancy makes on her body.Exercise is good for pregnant women but neither heavy nor prolonged exercise is advisable. This means creating a program and coming up with a time frame that will build their strength, stamina, and muscle tone without unduly stressing their bodies.- Be aware of the stage of your student's pregnancy.The different trimesters of a woman's pregnancy will place changing demands on her body. Knowing the stage of your student's pregnancy will guide you to lead her in the poses she needs to perform. It will also allow you to identify which ones she may need to avoid.- Consciously apply special considerations for a prenatal class.It is important for pregnant women to strengthen their core muscles and their lower back so they can go through their delivery more easily. However, some exercises and some poses should be avoided by pregnant women.During the first trimester of their pregnancy, women should avoid positions that put them on their back for prolonged and strenuous poses. As a teacher, avoid leading your students through movements that can strain or pull sharply at their abdominal muscles.


Between their second and third trimester, women will experience a change in their center of gravity. In case this body change affects their ability to balance, make sure your students have support as they go through their poses.Needless to say, headstands and backbends should not be on the menu while women are pregnant.- Emphasize safe and smooth poses.There are some yoga poses that are safe for pregnant women while effectively strengthening the muscles that will need to work hard during delivery. Make full use of poses that build flexibility and stamina gently such as the side-angle pose (which helps strengthen legs and develop flexibility in the hips), the modified triangle pose (which stretches the shoulders, the legs, and the hips), and the cat-cow pose (which relieves back pain).- Teach your students special techniques.Teach your students to move from the shoulders rather than the waist when they perform poses that require twisting. Show your students how to hinge from the hips and lead with their breastbone instead of their waist when they bend forward.Tell them that if they feel uncomfortable with any pose, they are to gently disengage from that position and avoid it. One of the best precautions you can take while teaching prenatal yoga is to show your students variations or modifications of poses that may prove challenging for them.Pregnant women can derive countless benefits from yoga. In addition to a stronger body, expectant women often find that yoga eases mood swings and helps them acquire a more upbeat attitude towards everything - especially when they are going through the discomfort that sometimes comes with pregnancy.

5 Power Yoga Poses To Complete Fitness

Power Yoga combines the mental, the physical, and the spiritual aspects of yoga along with rigorous exercise in a great manner. It is a dynamic form of yoga, based on fitness. Its model is the Ashtanga yoga. Power yoga has become extremely popular recently and is available to all. Power yoga seems to have a similar look as aerobic workouts because of its brisk nature and high tempo. Here the poses are performed faster, maintaining a continuation. When practised under supervision, regularly, power yoga makes your body become stable, balanced, poised and toned. The good thing is that, anyone can practise it.List of the Effective Power YogaAmong the best ways of staying fit naturally, power yoga has been considered one. Medically, it is safe, without any side effects. 5 power yoga poses contributing to your well-being are given below -1. Wind-Releasing Pose - This pose helps you to lose excess fat in your abdominal region. It is called Pawanmuktasana. Place your back on the floor. Lift up the right leg at a 90 degree angle. Fold it and press your stomach by applying pressure on the folded leg for a minute. Hold it down with both hands to press it. Next, release and repeat this process with the other leg. This pose can also be practiced by bending both legs simultaneously.2. Cobra Pose - This pose helps you to firm your buttocks and also, tone your abs. First, lie down on your stomach facing the floor; place your palms beside your chest, upon the floor. Next, lift the upper part of body, that is, your chest from the floor. Then, bend it backwards up till where you can and, look upwards. Remain in this pose for five full breaths and then, release.


3. Bow Pose - Also known as Dhanurasana, this yoga activity tones your legs and arms by making you lose extra fat. First, you have to lie down on your belly, upon the floor. Then, you have to bend your knees. Next, you have to lift your legs up from behind. The, arch your body back, try to grab your legs by your hands. Remain in this position for four breaths, then, release and relax.4. Side Stretch Pose - This asana will increase the heart rate, burn your calories and also help to reduce fat on the sides. Stand upright upon the floor, maintaining a straight posture. Place your hands on the side of your body, keeping your palms down. Lift up your hands straight, stretching them upwards. Bend on your right, stretching your right hand to your right side above your head. Repeat this on your left side. One side should take five breath counts. Then, Relax.5. Warrior Pose - This pose is also called Virbhadrasana. It is a great exercise for reducing weight. It tones your abs, arms and thighs. It also increases the capacity of your lungs. For this asana, stand straight upon the floor; spread the legs as far apart as you can. Turn the right leg and the left leg towards your right. Next, raise your arms over your head and then, stretch them. Then, join the palms of your hands together as in a prayer, look upwards and relax. Hold it for five breaths.

Why You Should Consider Yoga For Chronic Stress

In the modern world, more and more people are turning to yoga for chronic stress reduction. Stress is no stranger to the average worker, and it is becoming crucial that we find alternative methods for keeping our minds in order. Sure, there are many technological luxuries available to us in the 2010s, but these are often the very source of our added stress. Since everyone is constantly connected, via internet and smartphone, there is no end to the work day. Many people are finding it impossible to make time for the small moments that can help to relax your mind and enhance your well being.Reduce Stress With Breathing ExercisesYoga is an ancient practice that uses a variety of stretching and breathing exercises. It is a great way to stay in shape, but the practices are also beneficial in other ways. Controlled breathing exercises train the body to utilize the oxygen surrounding it every day. Normal, unconscious breaths may not be as efficient when it comes to our oxygen intake. This may sound silly at first, but how we breathe can greatly affect how we feel and our overall health. The body requires oxygen to survive, and organ health can be directly related to the levels of oxygen we receive. Granted, you never stop breathing, but you would be surprised how ineffective your standard breaths may be.Oxygen is not only vital for organ health, but it also helps rid the body of dangerous toxins that might build up from eating bad foods or drinking alcohol. These toxins lead to higher stress levels. There are plenty of ways for toxins to exist in our bodies, and oxygen is a simple and natural way to extract those toxins. An appropriate level of oxygen is also necessary for improving brain function and overall mood. Breathing practices have been known to reduce anxiety and fight depression, by revitalizing the body and mind. There is no other nutrient source that is as taken advantage of as the very air we breath.


The Benefits Of StretchingMental health is directly related to physical health, which is why everyone should consider yoga for chronic stress problems. The stretching aspect of yoga will not only improve your physical strength, but also your flexibility. Many modern jobs require tasks that are physically taxing, such as sitting at a desk for long hours. Such a job can do serious damage to your lower back, and yoga is the best solution for that. Yoga increases flexibility and range of motion, which in turn improves blood flow in specific trouble areas of your body. In a short time, you will notice how much better you feel, even when you return to work and are seated for long hours.Other tedious job tasks, such as typing, can do damage to your wrist joints. Your neck will likely remain bent in such a way that it could permanently alter your posture. Stretching will reverse the negative effects of such tasks and strengthen your joints to prevent future complications, such as arthritis.Regardless of what you know about yoga or meditation, it is a practice that is not exclusively religious or spiritual. Yoga is a physical exercise that also happens to provide benefits that most other exercise routines cannot. For anyone dealing with chronic stress, yoga may be your solution for a better life. Yoga classes are not hard to find these days, so get out there and give it a try.