Calling All Newcomers to Yoga- Ask A Yoga Teacher!

[The Dragon Reborn]

Dear new-comers to yoga,

 

Hello! I am a soon-to-be certified yoga instructor; my official license comes at the end of the month. My styles is based on cultivating complete body+mind awareness and increased strength, flexibility, stamina, and focus. Many of my routines alternate and often combine elements of deep muscular restorative, yin yoga and strengthening, flow-based asana. If you have any questions about yoga, whether you are just starting out or even stuck in a yogic rut, come on over and give me a message! 

 I want to help out as many people as I can; you DON'T have to be flexible to be able to practice yoga. If you can breathe, you can do yoga, as my mentor says.

So please, don't be shy, ask away! Do you want to know how yoga can enhance your routine? Make you a better lifter, a better runner, a better person? Or are you just dying to know how to hold that backbend? 

Again, drop me a message, and I'll be more than welcome to lend you a hand!

 

All the best,

Sam

 

(It is also a privilege to be able to join the ranks of the Nerd Fitness Army; my intro can be found here:Don't Slay This Dragon…)

[huntreefs]

So cool I am now just joining Nerd fitness and am excited to find like minded folks. I am new to the forum but not to yoga. I love yoga and gentle arts. I look forward to discussing sequences and routines. I am recently adding weight training to my workouts but my heart is always in yoga. Look forward to talking!! Namaste

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[The Dragon Reborn]

So cool I am now just joining Nerd fitness and am excited to find like minded folks. I am new to the forum but not to yoga. I love yoga and gentle arts. I look forward to discussing sequences and routines. I am recently adding weight training to my workouts but my heart is always in yoga. Look forward to talking!! Namaste

Sent from my iPhone using Tapatalk

Cool! Let me know if you need any insight or advice in regards to yoga. 

 

Can't wait to lend a helping hand.

 

Namaste

[kaelvan]

Any suggestions on how to get comfortable in plank pose? Even after more than a year still can't get comfortable in that position. Feels like my body is trying to fight it.

[huntreefs]

Where is it most uncomfortable? Posterior chain (lower back)?

Sent from my iPhone using Tapatalk

[The Dragon Reborn]

Any suggestions on how to get comfortable in plank pose? Even after more than a year still can't get comfortable in that position. Feels like my body is trying to fight it.

 Where do you feel 'uncomfortable'? Lower/Upper back, wrists? 

For now, I would practice in a modified plank with your knees on the mat. Again, you need to define uncomfortable- is it from pain, or that you struggle to hold it as you are building strength? Some people never stay 'comfortable' in plank!

[Bekah]

I have a question about becoming a yoga teacher. Do you have to be able to do a basic level of inversions? I can't do headstand, like at all ever bc of a brain injury...and I wondered if that would preclude me from being able to be certified someday, or limit my ability to teach others those types of asana? This isnt something I have ever had the balls to actually ask, bc I dont know if I will like the answer, and dont want to have a meltdown in front of people if I dont...so thank you for reaching out like this

 

[The Dragon Reborn]

I have a question about becoming a yoga teacher. Do you have to be able to do a basic level of inversions? I can't do headstand, like at all ever bc of a brain injury...and I wondered if that would preclude me from being able to be certified someday, or limit my ability to teach others those types of asana? This isnt something I have ever had the balls to actually ask, bc I dont know if I will like the answer, and dont want to have a meltdown in front of people if I dont...so thank you for reaching out like this

 

Never, under any circumstance, should you practice an inversion if you are at risk of exacerbating a previous injury, ESPECIALLY if it is related to your brain/head. Always inform an instructor about your past so they can promptly modify/assist you during class and/or training. And it doesn't hurt to get approval from your doctor. 

 Yes, you can still become an instructor in spite of your injury. If anything, you may find this to be advantageous in your case, as you can further promote yourself as a yoga specialist in tramautic injury/head injuries having dealth with it firsthand. 

Also, I would suggest really honing in and connecting your breath to movements. It will teach focus and awareness, something to not only keep you grounded but also raise your confidence. A lot of people with brain injuries find the therapeutic effects of yoga to be quite beneficial during the recovering and healing process. The styles I recommend are Iyengar (uses props and pays meticulous attention to proper allignment), restorative, and Yin (similar to restorative; involves deep, intense stretching, long holds, body+mind awareness, and breathing exercises). 

 I wouldn't recommend a flow based, vinyasa-style or power class just yet, as with brain/head injuries most students struggle to remain balanced during sequences; they struggle to keep up with the speed of the class, and can injure themselves in an attempt to do so. Even standing in mountain/tadasana can prove to be difficult as students adjust to learning how to stand with proper balance. This takes time, and going slow with calculated thought and extra attention to the body is the best medicine here. It's all about reconnecting with how your body moves and adjusts to certain positions, and this requires longer periods and holds than it would in an otherwise 'normal' class you may find at the gym or even a studio.

SO, to recap:

 

1) Opt for slower-paced classes

2) Consider practicing styles that are restorative and focused on allignment, breathing, and meditation

3) ALWAYS talk to the instructor beforehand

4) Do not let a past injury or condition prevent you from becoming an instructor; your past enables you to connect with students who share a similar experience, and thus render you more marketable and fit for treating injuries

5) BONUS- DO NOT practice headstands/handstands/inversions, ESPECIALLY if you have had an injury to the head. Get clearance from your doctor and talk to the instructor or whoever is leading your training

 

Resources: There are DVD's and programs that are tailored especially for those with head injuries. Look around the internet to see if you can get access to them.

 

Hope this helps!

[Bekah]

Never, under any circumstance, should you practice an inversion if you are at risk of exacerbating a previous injury, ESPECIALLY if it is related to your brain/head. Always inform an instructor about your past so they can promptly modify/assist you during class and/or training. And it doesn't hurt to get approval from your doctor. 

 Yes, you can still become an instructor in spite of your injury. If anything, you may find this to be advantageous in your case, as you can further promote yourself as a yoga specialist in tramautic injury/head injuries having dealth with it firsthand. 

Also, I would suggest really honing in and connecting your breath to movements. It will teach focus and awareness, something to not only keep you grounded but also raise your confidence. A lot of people with brain injuries find the therapeutic effects of yoga to be quite beneficial during the recovering and healing process. The styles I recommend are Iyengar (uses props and pays meticulous attention to proper allignment), restorative, and Yin (similar to restorative; involves deep, intense stretching, long holds, body+mind awareness, and breathing exercises). 

 I wouldn't recommend a flow based, vinyasa-style or power class just yet, as with brain/head injuries most students struggle to remain balanced during sequences; they struggle to keep up with the speed of the class, and can injure themselves in an attempt to do so. Even standing in mountain/tadasana can prove to be difficult as students adjust to learning how to stand with proper balance. This takes time, and going slow with calculated thought and extra attention to the body is the best medicine here. It's all about reconnecting with how your body moves and adjusts to certain positions, and this requires longer periods and holds than it would in an otherwise 'normal' class you may find at the gym or even a studio.

SO, to recap:

 

1) Opt for slower-paced classes

2) Consider practicing styles that are restorative and focused on allignment, breathing, and meditation

3) ALWAYS talk to the instructor beforehand

4) Do not let a past injury or condition prevent you from becoming an instructor; your past enables you to connect with students who share a similar experience, and thus render you more marketable and fit for treating injuries

5) BONUS- DO NOT practice headstands/handstands/inversions, ESPECIALLY if you have had an injury to the head. Get clearance from your doctor and talk to the instructor or whoever is leading your training

 

Resources: There are DVD's and programs that are tailored especially for those with head injuries. Look around the internet to see if you can get access to them.

 

Hope this helps!

It was VERY helpful! Thank you  

This part: 

 

 

I wouldn't recommend a flow based, vinyasa-style or power class just yet, as with brain/head injuries most students struggle to remain balanced during sequences; they struggle to keep up with the speed of the class, and can injure themselves in an attempt to do so. Even standing in mountain/tadasana can prove to be difficult as students adjust to learning how to stand with proper balance. This takes time, and going slow with calculated thought and extra attention to the body is the best medicine here. It's all about reconnecting with how your body moves and adjusts to certain positions, and this requires longer periods and holds than it would in an otherwise 'normal' class you may find at the gym or even a studio.

The actual first ever yoga class I took (several years ago now) was a power flow class, and I didnt even know childs pose...LOL! It was insane, but I fell in love with yoga instantly. I sat and watched everyone most of the class, but I was hooked. My TBI is from birth, so it's not a new thing, and is very very stable, but I know that I can't do inversions that put any weight on my head (I have a tube sticking out of the top...lol) and I struggled a LOT with balance, it took me all of 3 years to be able to hold tree pose....and then I learned about Bandhas and BAM! Done  I spent a good 2 years in an intermediate flow class, and managed to do it all, but she did no inversions at all. Then I had abdominal surgery and was in bed for 4-ish months, gained 40 lbs and am back where I started  

Balance is probably THE biggest factor in why I thought I couldnt teach, bc I am crappy at balancing poses even when I can manage to get into and hold them. So I have no choice but to do slow and steady, and it causes me to get discouraged, and that is something I HAVE to overcome. So I actually just made it my goal for 2015 to buck NF tradition and have ONE goal for the year. being to develop and maintain a consistent daily morning yoga practice, with smaller goals like research and whatnot. So I am probably going to pick your brain clean of information as much as you are willing to share I was thinking Iyengar would be a good way to go, bc alignment seems to be just SO important in the whole process, and I am a bio geek, so the human body and how it functions are things I have always loved....but clearly I need to research more...and breathing...I always feel like I'm doing it wrong! 

But like so many of my friends tell me, my doubt in myself is my biggest obstacle from being the person I can be. 

[kaelvan]

 Where do you feel 'uncomfortable'? Lower/Upper back, wrists? 

For now, I would practice in a modified plank with your knees on the mat. Again, you need to define uncomfortable- is it from pain, or that you struggle to hold it as you are building strength? Some people never stay 'comfortable' in plank!

Struggling to hold it. Though sometimes my wrists will start acting up if I'm in the position.

[The Dragon Reborn]

It was VERY helpful! Thank you  

This part: 

 

 

The actual first ever yoga class I took (several years ago now) was a power flow class, and I didnt even know childs pose...LOL! It was insane, but I fell in love with yoga instantly. I sat and watched everyone most of the class, but I was hooked. My TBI is from birth, so it's not a new thing, and is very very stable, but I know that I can't do inversions that put any weight on my head (I have a tube sticking out of the top...lol) and I struggled a LOT with balance, it took me all of 3 years to be able to hold tree pose....and then I learned about Bandhas and BAM! Done  I spent a good 2 years in an intermediate flow class, and managed to do it all, but she did no inversions at all. Then I had abdominal surgery and was in bed for 4-ish months, gained 40 lbs and am back where I started  

Balance is probably THE biggest factor in why I thought I couldnt teach, bc I am crappy at balancing poses even when I can manage to get into and hold them. So I have no choice but to do slow and steady, and it causes me to get discouraged, and that is something I HAVE to overcome. So I actually just made it my goal for 2015 to buck NF tradition and have ONE goal for the year. being to develop and maintain a consistent daily morning yoga practice, with smaller goals like research and whatnot. So I am probably going to pick your brain clean of information as much as you are willing to share I was thinking Iyengar would be a good way to go, bc alignment seems to be just SO important in the whole process, and I am a bio geek, so the human body and how it functions are things I have always loved....but clearly I need to research more...and breathing...I always feel like I'm doing it wrong! 

But like so many of my friends tell me, my doubt in myself is my biggest obstacle from being the person I can be. 

Sorry, I wrote a loooonnngggg response and my computer crashed. UGH. Let me start over and condense as best as I can into a new response.

 

1) Yes, give Iyengar a try, and talk to your instructor. Communication is key.

2) For your home practice, do:

a) Core work. This is more than just about a six pack. Core strength= Better balance, allignment, posture, movement, less chances of injury, and strength. HACK: In boat pose or crunches (any type of ab exercise in general), exhale ALL the air out to get deep into the core; more room to develop and challenge it. On an inhale, return to starting position. 

Practice by the wall. For example, when performing tree or eagle, either have one hand by the wall or support, or simply linger by so that in case you should worry about falling, you can 'save' yourself or use it to stay balance. The wall is your friend in this case. Eventually, you will be able to practice without it. 

3) The only person stopping you is yourself. Crowd out the negative thoughts, put yourself on a mental diet. Elliminate 'can't' from your vocabulary, along with all the words that act as the bars of your personal prison. Find the key to open that door and walk out. Yoga teachers vary in age, size, color, race, sex, and condition of health; there are yogis bond in wheelchairs, sick from infection, or even blind. Your past is not your disease, it is your power. Use it to enable you to become sympathetic and compassionate towards your students and peers.

 

Best of luck.

[The Dragon Reborn]

Struggling to hold it. Though sometimes my wrists will start acting up if I'm in the position.

Okay, if you still want to learn to hold a plank, I would first find another means of developing that core. Boat pose, even pilates core exercises, all would be of great help. If you look at a comment I made to Bekah here, I suggested an abdominal 'hack' to really engage the core- exhaling all the air out, and drawing that belly button/navel into your spine. Inhale and resume your starting position. 

Secondly, if your wrists are hurting in plank, be sure to spread the 'load' on all of your fingers; make starfish hands, and really sink them into your mat (also, is your mat too thin? Oftentimes people complain about their joints/wrists because they are practicing on thin mats on top of hard surfaces.). Either work on a thicker mat or place a towel/blanket underneath your hands. You could also modify the plank by working on your knees and building your way up to full plank. Also check that you are in proper allignment- do you know how to get into plank?

 Let me know what more I can do to help. Don't force your way into a pose, and work step-by-step until you are able to do so without any strain. Don't tell yourself that you are weak or lack the ability to do so; it's all about the journey. See your current state as a lesson in humility and respect towards your body. Work with it from a place within, and not against it, from without (which is the ego). 

 

Good luck!

[kaelvan]

Okay, if you still want to learn to hold a plank, I would first find another means of developing that core. Boat pose, even pilates core exercises, all would be of great help. If you look at a comment I made to Bekah here, I suggested an abdominal 'hack' to really engage the core- exhaling all the air out, and drawing that belly button/navel into your spine. Inhale and resume your starting position. 

Secondly, if your wrists are hurting in plank, be sure to spread the 'load' on all of your fingers; make starfish hands, and really sink them into your mat (also, is your mat too thin? Oftentimes people complain about their joints/wrists because they are practicing on thin mats on top of hard surfaces.). Either work on a thicker mat or place a towel/blanket underneath your hands. You could also modify the plank by working on your knees and building your way up to full plank. Also check that you are in proper allignment- do you know how to get into plank?

 Let me know what more I can do to help. Don't force your way into a pose, and work step-by-step until you are able to do so without any strain. Don't tell yourself that you are weak or lack the ability to do so; it's all about the journey. See your current state as a lesson in humility and respect towards your body. Work with it from a place within, and not against it, from without (which is the ego). 

 

Good luck!

Thanks so much for the help

[The Dragon Reborn]

Thanks so much for the help

Ah! I'm being attacked!

 

Haha, glad I could help! Let me know if there's anything else I can do.

[Machete]

Cool. Which organization are you getting certified with?

[The Dragon Reborn]

Cool. Which organization are you getting certified with?

The school I attended is the American Fitness and Nutrition Academy, which is a nationally accredited school that runs a RYT Yoga Alliance 200 Hour Training.

[Machete]

The school I attended is the American Fitness and Nutrition Academy, which is a nationally accredited school that runs a RYT Yoga Alliance 200 Hour Training.

 

Respect. Getting your 200 instruction hours in? I actually used to live close to that area. I think my old instructor was under the Yoga Alliance.

 

I'm certified in Sports Yoga under NESTA. I barely practice though, but I still have impeccable mobility. (Probably from living in "third world" countries.)

[The Dragon Reborn]

Respect. Getting your 200 instruction hours in? I actually used to live close to that area. I think my old instructor was under the Yoga Alliance.

 

I'm certified in Sports Yoga under NESTA. I barely practice though, but I still have impeccable mobility. (Probably from living in "third world" countries.)

Thanks. 

 

As of yesterday, I have completed the training course, but I was not offered a lot of opportunity to really practice teaching…. So I spoke with our instructor, and together we are doing one-on-one training for the next few months to really fine tune my technique.

[Companion]

I start yoga tomorrow so I really appreciate you offering up your assistance!! It makes me feel more secure going in.

[The Dragon Reborn]

I start yoga tomorrow so I really appreciate you offering up your assistance!! It makes me feel more secure going in.

Tell me what I can do my friend! More than happy to to help out. 

[Companion]

I got a two week "as many classes as you want" pass. My options are here: http://www.intentionalyoga.com/kalamazoo/classes/

Because yoga talk is a foreign language to me, it is hard to gauge what the challenge level of any of the classes might be. Like, is the same move easier or harder when you are hot or regular temp? I wish there was a class clearly labelled "beginner".

[The Dragon Reborn]

I got a two week "as many classes as you want" pass. My options are here: http://www.intentionalyoga.com/kalamazoo/classes/

Because yoga talk is a foreign language to me, it is hard to gauge what the challenge level of any of the classes might be. Like, is the same move easier or harder when you are hot or regular temp? I wish there was a class clearly labelled "beginner".

Unfortunately, this studio does not seem to have a beginner's level class, as you stated. And given that you are looking for such a class, I assume then your capabilities have yet to reach intermediate. Nonetheless, I do not think this should stop you from participating in any of these classes (they all seem great!). An advanced to intermediate class involves a quicker pace and has students executing poses that require seasoned strength and flexibility that comes from a regular practice and level of fitness. 

 Starting off, inform the teacher of ANY class you choose to partake in of your skill level. Tell them that you are still very new to yoga, and need extra attention to your allignment. You could even further ask for more recommendations as to which class you should continue to take until you are ready to practice with more experienced students.

In my opinion, and judging from the selection of classes on the website, I would recommend the following classes to start out with. My decision may or may not be accurate, as like you said there is no indication as to what kind of student this is the most beneficial for. That being said, here is my list, starting at my top choice:

1) iY Deep Stretch: In essence, this is a Yin style of class. Yin is so, SO great, for ALL levels. For someone like you, it will prepare your body for the advanced asanas as it increases flexibility. It also is restorative and safe on the joints, and again, the class is not focused on generating heat through fast-paced movement. So please invest your time into this particular class!

2) iY Earth Flow: The reason I recommend this class purely lies in the words 'grounding' and 'earth'. Any class with such a description suggests a class that is slower in pace in comparison to others with quick flows and transitions. Also, similar to yin, it also incorporates longer holds and deep breathing. Oh, and it is the only class I have found on the list that actually mentions skill level; to quote, 'This class is accessible to all levels.' 

3) iY Sunrise Flow- With good faith in the description, I would assume this is a basics class. As it mentions there is no need for advanced, or 'fancy' poses, this too looks like a good class when you are just starting out. I also love that they emphasize the connection between breath and movement, something that even advanced students often neglect or fail to execute. Plus, it seems like another good class for preparing you for the next level, as it states it helps to 'warm you up'. Consider this another option as well.

 

With the exception of the deeo stretch class (first recommendation), all of the other classes are heated. Do not eat two hours before class- especially a heavy one (the type that induces comas). Bring plenty of water and a spare towel to wipe off any sweat that should accumulate. Wear loose, comfortable clothing. And as a last and final reminder, TALK to your teachers about 15-20 minutes before class; tell them about your skill level, and mention allignment. 

 

I wish you the best of luck!

[Companion]

Today I did what worked with my schedule. Unfortunately that was the more challenging Hot class. It was very fast paced and lasted 90 minutes.

The good news? I managed to do about one quarter to one third of the moves. I also found that just this past week's worth of bodyweight training made me much more stable on some moves such as squats. So I can already see how one skill set will feed into the next.

For some strange reason, it was easier to keep up with the moves once I took off my glasses. I think it made me listen better to the instructor, instead of looking around to see what I was supposed to be doing. I am extremely nearsighted.

I wouldn't say that it was "fun", but I get the feeling that it could be. & I have a whole new respect for people who do yoga consistently, and well. I am going to take the Earth class tomorrow. We will see how that goes & I believe that the next opportunity I will have will be Friday.

I haven't been that sweaty in ages!!

[The Dragon Reborn]

Today I did what worked with my schedule. Unfortunately that was the more challenging Hot class. It was very fast paced and lasted 90 minutes.

The good news? I managed to do about one quarter to one third of the moves. I also found that just this past week's worth of bodyweight training made me much more stable on some moves such as squats. So I can already see how one skill set will feed into the next.

For some strange reason, it was easier to keep up with the moves once I took off my glasses. I think it made me listen better to the instructor, instead of looking around to see what I was supposed to be doing. I am extremely nearsighted.

I wouldn't say that it was "fun", but I get the feeling that it could be. & I have a whole new respect for people who do yoga consistently, and well. I am going to take the Earth class tomorrow. We will see how that goes & I believe that the next opportunity I will have will be Friday.

I haven't been that sweaty in ages!!

I'm, so glad that you made it through the class at least! And yes, even yogis should cross train. Yoga, pilates, strength train, cardio- what they all have in common is that they move the body and target specific muscle groups. 

 

I think it helped you to listen to your body as well. Which is essentially what yoga is about, bring us together into the core of our entire being; a unification of body, mind, and spirit. Continue to remain observant of your behavior on and off the mat; both influence each other.

 

As for the hot and sweaty class, keep participating in it as long as you practice it with mindfulness- that is, so long as it is not physically harming you, and that you can find yourself doing it often. If not, then drop it. Find what serves YOU best!

Otherwise, keep at it. Sweat can be quite addicting. Something about shedding stubborn obstacles and purifying ourselves for stronger, resilient spirits.

 

Best of luck!

[Companion]

Should I do rest days after yoga days like I do with bodyweight training?