Posts Tagged ‘alternate nostril breathing’

What Should Yoga Teachers Know About Accepting Pregnant Students?

Wednesday, October 15th, 2014

yoga training for pregnancyBy Kimaya Singh

As a yoga teacher, you are going to accept many students, who are all going to be of different weights, heights, body frames, levels of flexibility, and more. Typically, you don’t have to worry too much about the average student you teach because most can practice the techniques, but when dealing with pregnant women, you should consider changing up your class.

There is no reason why a pregnant woman cannot have a great time in yoga, but things will need to change. Pregnant students should be in a prenatal class with a certified prenatal yoga instructor. Here are tips that you can use to make the prenatal class enjoyable for everyone.

The first thing to do is to make sure you provide space for the baby. Depending on how far along the pregnancy is, the baby is going to be larger and accommodations need to be made for the baby and the space it takes up. This is why you should avoid teaching any yoga poses to your pregnant students that compress the belly. If you can’t avoid them, modify them. You should not have your pregnant students on their bellies, especially in the second and third trimester. Compressing twists should also be avoided.

Another thing to make sure your pregnant students don’t do is overstretching. While the hormone relaxin increases flexibility, helping prepare the body for birth, that doesn’t mean that pregnant women should try and stretch to the limit. Ligaments are more relaxed, but by over-stretching, women can cause lifelong joint and pelvic problems, or even pulled ligaments. Have your pregnant students focus more on increasing their strength and stability, rather than trying to stretch as far as they can. Avoid deepening assists with your pregnant students.

If your student is at the end of her first trimester, and the beginning of her second trimester, the placenta is beginning to attach to the uterine wall. As a result, you want to avoid any inverted or jumping movements at this point. If your experienced students do want to do any inverting, they should practice mild variations, such as Downward Facing Dog and only for 30 seconds or less. Some women will resist any advice that they consider to be pampering, but pregnancy is the first time in our lives, when we have to consider every risk we take. Some women will always put their children at risk, but a wise mother will be mindful of her baby well before birth.

The center of gravity shifts for a woman who is pregnant, down to the lower back. As a result, pain in that area can be a common problem for women who are pregnant. As a teacher, you can help with that by ensuring that their lower back is where you are focusing on. Tailbone-centric exercises are an excellent way to strengthen that area and help a student relieve the pain. Encourage your pregnant students to practice exercises that strengthen the tailbone, and that should help them relive the problem of back pain.

Some yoga teachers use kumbhaka, which is breath retention when doing yoga, but this should be avoided if you are teaching pregnant students. Pregnant students should breathe slowly and evenly. Alternate nostril breathing can be a substitute for women who are pregnant.

For some people, lying on the back is not going to be comfortable. For pregnant women, you should avoid having them on their backs altogether. Some women find it to be welcome relief to learn modified postures instead of lying in Shavasana. Yoga can be a great way to keep the body healthy during pregnancy, but it is important that your students never push themselves too far with their poses.

© Copyright 2014 – Aura Wellness Center – Publications Division

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Pranayama Exercises for Trauma Survivors

Friday, February 3rd, 2012

yoga distance learningBy Narendra Maheshri

Pranayama is the practice of breath control through a variety of Yogic breathing exercises. The root of the word pranayama is “prana,” which means life force energy in Sanskrit. This life force energy is manifest as the flow of oxygen throughout the entire body, including the brain. Practicing pranayama exercises can be a great tool for trauma survivors who are struggling with dissociative coping mechanisms, hyper-arousal, overwhelming anxiety and insomnia. Pranayama exercises can support a trauma survivor in his or her ability to tolerate distressful feelings and memories. The judicious practice of appropriate pranayama techniques also allows a trauma survivor to immediately shift his or her emotional state of being.

Some pranayama exercises are stimulating and other breathing techniques are balancing and calming. Nadi Shodhana pranayama is known as alternate nostril breathing. This breathing practice is appropriate for Yoga students of all levels. It clears the mind and balances the right and left hemispheres of the brain. Nadi Shodhana pranayama also calms the entire nervous system down thereby alleviating symptoms of hyper-arousal. As tension, anxiety and internal states of panic subside, your mind will clear and your overall energy levels will increase. Additionally, your ability to focus and concentrate on the task-at-hand will also improve. Nadi Shodhana pranayama is also very grounding and helps to slow down and ameliorate the sense of being frantic all the time that so many trauma survivors struggle with regularly.

To practice Nadi Shodhana pranayama come to a comfortable seated position on a chair with your feet flat on the floor or on your Yoga mat in an easy-seated position. Begin by curling your index finger and ring finger of your right hand in towards your palm. Raise your right hand up to the bridge of your nose and gently close your left nostril with the fourth and fifth finger of your right hand. Take on long inhale through your right nostril to a count of 5 then close your right nostril with your thumb. Hold your inhale for 5 counts. Release your left nostril and exhale for a count of 5. Repeat the same procedure on the left side. Take your time. If you are feeling anxious or breathing to a count of 5 is too difficult, back off and practice Nadi Shodhana at your own pace. If it feels appropriate today, practice ten complete rounds of Nadi Shodhana. After you have finished this pranayama practice, pause and feel the gentle calmness pervading your body and mind.

© Copyright 2012 – Aura Wellness Center – Publications Division

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