Sunday, November 6, 2016

What Should a Yoga Instructor Know about Mudras?

yoga instructor education
By Narendra Maheshri

Yoga mudras are hand gestures used during meditation and some asanas. Mudras are used to guide energy flow to specific parts of the body, or to focus on a specific area of the body. They can be therapeutic, calming, and healing. Some yoga instructors teach a few basic mudras to students during meditation, and others do not. Instructors should know what mudras are, and how they benefit the mind and body. They should also know a few basic mudras to use during class, or in case students have questions.

How to Practice Mudras

Mudras can be practiced anywhere, anytime. It is best to find a quiet spot, where you can sit or lie down. Breathe regularly as you let the energy flow to the specified body part or area. Practice mudras for a few minutes or longer, depending on your preference. For best results, mudras should be performed on a regular basis for about 20 minutes per session.

Benefits of Mudras

Yoga mudras can help channel energy throughout the body, which aids in healing a number of different ailments. If used regularly, mudras can help cure anything from heart illness and cancer to the common cold. Many people find relief from stress and anxiety, muscle and joint pain, or lethargy. There are many different yoga mudras, each with a specific purpose. Yoga teachers should always note that mudras are by no means used as a "miracle cure," but they do produce positive results.

Basic Mudras

Guyan mudra is probably one of the most popular mudras, and is often associated with images of a meditating Buddha, his hands on his knees, the thumb and the tip of the forefinger touching while the other three fingers remain straight. Guyan mudra stimulates knowledge and ability by encouraging receptivity and calm. To impart active knowledge, simply bend the tip of the index finger and allow the thumb to press down on it.

Perform Shuni mudra by placing the tip of the middle finger onto the tip of the thumb. Shuni mudra brings patience to those who practice it.

Surya mudra brings intuition, renewed energy, and health to those who desire help in those areas. Bring the tip of the ring finger to rest on the tip of the thumb.

Achieve Buddhi mudra by placing the tip of the smallest finger on the tip of the thumb. This mudra helps bring about clear and intuitive communication with others.

Apan Vayu mudra strengthens the heart, helps normalize blood pressure, and purifies the entire body. Perform Apan Vayu by folding the index finger and resting it at the base of the thumb. Then touch the tips of the middle and ring fingers to the tip of the thumb, leaving the pinky finger straight.

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Sunday, January 31, 2016

Yoga for Preventative Health

yoga for inner calm
By Sangeetha Saran

Anyone trying to prevent destructive mental and physical health conditions can use different forms of yoga on a regular basis. Yoga has been a popular discipline for hundreds of years beginning in India as a spiritual practice to achieve inner calm. 

A Popular Discipline 

Individuals using yoga poses and breathing techniques each day have often claimed they have fewer chronic or temporary medical conditions. There are a wide variety of specialty yoga forms including Hatha, Vinyasa or Ashtanga that are suitable for beginners to advanced students. Medical practitioners may advise patients to use yoga exercise as an alternative or holistic way to prevent conditions such as arthritis or high blood pressure. Learning yoga is fairly easy for beginners by using online video streaming, on-site classes at exercise studios, DVDs or books. 

Types of Yoga

An individual who is not accustomed to exercise can begin with the Hatha style that is a gentle way to stretch muscles and gain flexibility. This form of exercise is frequently used by senior citizens in assisted living facilities to prevent stiff hip, leg and shoulder joints. While performing the simple poses of Hatha yoga, individuals also increase their blood circulation helping to maintain cardiovascular health. More advanced students will enjoy Vinyasa style yoga that is slightly more strenuous helping individuals to improve their breath control. Having more control over breathing is essential for improving lung function while also decreasing mental anxiety and stress. Alternatively, Ashtanga yoga is an excellent way to build muscle strength with a physically demanding routine of poses that will increase an individual’s endurance.

Suitable for Everyone 

Yoga is suitable for most individuals in different age groups including children and teenagers. While many forms of exercise are expensive to begin, yoga does not require specialized equipment or clothing. For additional comfort, many individuals like to use a soft rug or mat to stand, sit or lie on instead of a hard floor. Wearing loose clothing and comfortable shoes is also helpful during many of the yoga poses. Some of the physical conditions prevented by yoga exercise include osteoarthritis or degenerative disc disease that leads to debilitating low-back pain. Individuals engaging in yoga exercise can often strengthen muscles surrounding their knee joints enough to avoid needing surgery on the meniscus. Yoga improves brain function because it increases the oxygen levels in the body while reducing high adrenaline levels that can cause depression, anxiety and dementia.

© Copyright 2016 – Aura Wellness Center – Publications Division

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Monday, March 16, 2015

The Dance of Shiva: Dissolution

By: Virginia Iversen, M.Ed

Shiva is one of the most beloved deities in the Hindu pantheon of gods and goddesses. He is often portrayed standing in a commanding fashion with a three-pronged trident in his right hand. The three prongs of the trident are said to represent the three different aspects of Shiva's energy. The first aspect of Shiva is his power to create. Shiva's energy is said to vacillate between the powers of creation, sustenance and dissolution. In his creative aspect, Shiva embodies the energy and power of manifestation. In Shiva's sustaining aspect, we see the ability to maintain cohesiveness on the physical plane. 

In Shiva's ability to dissolve that which he has crated and sustained, we often see the embodiment of the fiery energy of destruction. The fiery aspect of Shiva that represents his ability to dissolve that which he has created can be quite useful, both on and off the Yoga mat. In terms of a Yoga class, a continuous flow of powerful standing postures, balancing poses and energizing back bending asanas are optimally balanced by a closing series of restorative seated forward folds and reclining postures at the end of class. 

Although this may seem obvious to most of us, when we are actually on the Yoga mat practicing, many of us find that we are resistant to actually slowing down and allowing ourselves to be enfolded in this energy of dissolution. In our fast-paced society today, accomplishing as many tasks as possible is highly regarded. On the other hand, taking the time to be mindfully aware of our surroundings, a beautiful flower, or the jubilant smile of a child playing in the park is not quite as valued. However, by taking the time to slow down and allow yourself to dissolve into the peaceful, clear light of awareness that you generated during your Yoga practice, will help you to be able to slow down during the extraordinary moments of life on a daily basis. 

If you are a Yoga teacher, by sequencing a Yoga class so that a class mirrors the three different aspects of Shiva's energy, you will be guiding your students through a balanced practice of Yoga postures, which will leave them both energized and calm. You will also be naturally offering your Yoga students a series of counter-poses to many of the more vigorous standing postures, arm balances and back bending poses, which are traditionally found in many vinyasa-based classes. If you are engaging in your own personal practice at home, by allowing yourself the time to truly rest and enter into a state of dissolution at the end of your Yoga practice, you will allow your mind and body the time to leave the mat truly restored and replenished.

As the temperatures begin to increase ever so slightly in the Northeastern United States, we are beginning to see an inkling of the spring that is just around the corner. As we begin to come out of the darkness of the winter months, the resurgence of new life can be felt just under foot. In many ways, the flow of the seasons mirrors the different aspect of Shiva. For instance, the coming radiant warmth of the summer season mirrors the sustaining qualities found in Shiva's ability to maintain his creation. 

When the fall leaves begin to drop and the temperatures cool during late autumn, the time of quiet introspection is offered to us again as the cycle of life and death, creation and dissolution, continues to flow in a seamless fashion. As a Yoga practitioner, by allowing yourself ample time on your mat to entering into a state of dissolution through the practice of restorative Yoga postures, such as Fire Log Pose, Extended Child's Pose and Shavasana, you will be honoring the flow of the seasons by embodying Shiva’s trifold nature and aligning yourself more intimately with the flow of the energy of creation itself. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at:

© Copyright 2015 – Virginia Iversen / Aura Wellness Center – Publications Division

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Saturday, February 28, 2015

Yoga for Cancer Recovery: Remembering to Breathe

remember to breathe
By: Virginia Iversen, M.Ed

Many cutting edge alternative treatments for cancer include boosting oxygen levels in the body through the use of, for example, hyperbaric oxygen chambers and the inclusion of a large amount of green plant food in the diet. Of course, one of the simplest and most effective ways of increasing the amount of oxygen in your body is by remembering to breathe deeply and completely! Although this may sound quite simple, if you are contending with cancer, you may find that you are so afraid and stressed out, that you are holding your breath or only breathing in a very shallow manner most of the time. 

A few of the most effective, calming Yogic breathing exercises are the Relaxation Breath and Dirga Pranayama. Both of these breathing exercises will flood your body with fresh oxygen and invoke the relaxation response, which is so critical to the healthy functioning of the immune system. If you are able to relax, even for fifteen minutes a day at the end of your Yoga practice, you will also help to support a healthy level of the feel-good neurotransmitters in your brain, which will help to protect you against developing depression, while you heal your body of cancer. 

* Dirga Pranayama or Three-Part Breath

The Three Part Breath is a simple Yogic pranayama exercise that is very relaxing. It also helps to bring awareness to places in your body where you may be holding your breath. It is a very common response to hold the breath and/or to physically constrict around an area that is hurt or diseased. However, cancer cells thrive in a low oxygenated or stagnant area of the body. One of the best ways to release muscular tension or holding and to oxygenate the tissues is to practice Yoga daily, including Yogic breathing exercises. It is also a wonderful way to nurture yourself during your journey with cancer. 

Dirga Pranayama, or the Three Part Breath, is often performed at the end of a Yoga practice, just prior to Shavasana and meditation. This breathing exercise can also be practiced as a stand-alone exercise or as part of your bedtime routine, in order to support a deep, restful sleep. You may practice Dirga Pranayama sitting in a chair, sitting on your Yoga mat on a folded blanket or pillow, or in a prone position on your mat or in bed. It is quite lovely to practice this Yogic breathing exercise in a restorative fashion, by lying on your Yoga mat and placing a bolster under your knees, positioning an aromatherapy eye pillow over your eyes and wrapping yourself in a warm blanket. 

When you are ready to practice the Three Part Breath, find a comfortable seated position or lie back on your Yoga mat and place any props you are using accordingly. Take a few deep breaths, and then place your hands gently on your lower abdomen. The Three Part Breath entails dividing your inhale into three equal parts, and then releasing your breath in one fluid, smooth exhale. Begin the Three Part Breath by inhaling one third of your breath through your nose. Pause for a few seconds and feel your lower abdomen expand with your breath. 

Shift your hands to your rib cage and inhale the second third of your breath to the level of your mid-torso. Again, pause for a few seconds and feel the expansion of your rib cage with your breath. Finally, move your hands to your upper chest and fill your lungs to their capacity. Bring your awareness to each area of your body with your inhalation. When you have completed the third portion of you inhalation, smoothly release your breath in one continuous exhalation. As you practice Dirga Pranayama, imagine your are taking the energy of the sun into your body and releasing any toxicity, stress or tension with each exhalation. 

Virginia Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty years. She lives in Woodstock, New York, where she works as a writer and an academic support specialist. She is currently accepting Yoga and health-related writing orders and may be contacted at: