'The World'

By Paul M. Jerard Jr

Yogic philosophy is so vast that it could easily dominate a 200-hour Yoga teacher training. After spending a three day weekend, lecturing about how to apply Yama and Niyama in every facet of life, I realized that this workshop could have been expanded to two weekends.

However, the philosophy component is not what most Yoga teacher interns want to learn. Most people, in general, feel that Asana (Yoga posture) is the heart and soul of our practice. If life were measured only on the physical plane of existence, this might be true, but humans are also connected by mental, emotional, and spiritual growth.

Maharishi Patanjali mentions Yama and Niyama as the first two limbs of the Eight Limbed Path. Why would he mention them first? At the very least, he has tried to point out their importance. Over time, the message does not come out as it once did.

Essentially, a student should practice the first two limbs to become a serious Yoga practitioner. People confuse terms, such as "true Yogi." Is a true Yogi someone who is a vegetarian, does not drink coffee, but participates in gossip?

There is a conflict in labeling someone as a "real Yogi." Who among us has not harmed another being? Who among us has the superficial appearance of a true Yogi, but stirs up hate and intolerance? The truth be known, to follow Yama and Niyama, every day of
your life, is not easy. Some will question why you do not participate in conjuring up
negativity.

To do no harm, be truthful, avoid theft, be sexually responsible, and avoid greed are the Yamas. This is a simplistic explanation, but following these moral codes can bring much happiness to anyone who decides to live by practicing Yama.

To be clean, content, committed, to engage in studies, and to completely give yourself to God are the Niyamas. Again, this is a simple explanation, but this is not an easy road. Again, to follow Niyama will bring you happiness.

How many people wake up to complain every day of their life? How many people are clean in mind and body? How many people do not bother to finish anything? We do not have to pursue this line of thinking further.

The point Maharishi Patanjali makes, with the first two limbs, has nothing to do with drinking coffee or any other trivial matter. It is not an easy road to behave with kindness, tolerance, compassion, and give time or money to those who need it. Just by listening to someone who needs it, you a being a "good Yogi."

Therefore, in a Yoga instructor certification course, interns should learn the Yoga Sutras and the Hatha Yoga Pradipika. Beyond this, an overview of the Gheranda Samhita, Bhagavad Gita, and the Upanishads would be useful. Time places limitations on the depth of learning involved within a 200-hour course, so interns should be advised to make self-study (Svadhyaya) a part of their daily life.

By Paul M. Jerard Jr.

Beyond philosophy, meditation, asana, and Pranayama, there is still much more for an intern to learn about teaching Yoga. These subjects get some attention, during a 200-hour Yoga certification course, but once an intern has successfully graduated, a peripheral subject becomes a part of daily independent research or continuing education.

Teaching methodology is learned by instructing classes. Interns should have a firm grasp of the principles, practices, and procedures involved in teaching classes. Upon successful graduation, interns have learned the necessary procedures and techniques involved in teaching a class.

There is a "stepping stone" process for learning how to teach. The first step is careful observation of other Yoga teachers. Learn what you would, and would not, do by participating in a class. This form of observation requires the intern to participate, and take in the whole classroom experience, in complete silence.

Learning to adjust, modify, and assist for alignment is the second step. Work with everyone who will allow you to. This will require some repetitive homework. Repetition is the best way to become comfortable with assisting.

Some interns act as assistants to a Yoga teacher during a class. The assistants will help
students with modifications, props, alignment, and physical assists. This is a great way
to gain experience. Once this has been mastered, teaching friends in small groups, semi-private, or private sessions is a good way to develop inner confidence.

If you concentrate on each step of development, you will be successful. No step should be by-passed. Some Yoga teachers never develop a sense for modifications, using props, proper alignment, or giving an assist. You never want to be one of them.

A competent Yoga instructor should be able to teach anyone, regardless of their physical ability. We can adapt our teaching style to suit the physical abilities or limitations of our students. A Yoga class should not be a "trial by fire" for new students. Hence, the graduate of a well-rounded teacher training course should be able to teach a wide variety of students in different stages of health.

The personal practice of interns and Yoga teachers should be a part of daily life. To read Yogic philosophy, meditate, practice pranayama, and practice asana should be a structured part of each day. This also allows time for exploring your own practice and developing solutions for your students.

It is inevitable that you will find students who have health conditions. This will require you to become an innovator. To imitate your best teachers is a wonderful compliment to them, but to eventually become creative is a testament to the entire Yoga teacher training process.

By Anmol Mehta

Core abdominal training and power is perhaps the most important aspect of physical fitness, and yoga is an excellent science to help target and develop this region. According to yoga, the abdominal area is governed by the Solar Plexus Chakra, called the Manipura Chakra in Sanskrit, and this chakra is responsible for not just providing the body with the physical energy it needs, but is also responsible for your willpower and strength of character.



Yoga abdominal exercises work on many dimensions of your being. They not just tone and strengthen the stomach muscles, but they also open and balance the Manipura Chakra mentioned above. Thus, not only is your core strength and power improved, but, also your willpower and strength of character developed. In this article I will give three excellent yoga exercises for developing this all important center.

1. Single Yoga Leg Lifts:

Lie on your back with your hands underneath your buttocks palms facing down. The hand position is to support your lower back. If you feel pressure or discomfort in your lower back, go ahead and roll more of your arms underneath you, this will give even more lower back support.

Now lift your left leg up to ninety degrees in a slow, smooth motion keeping it as straight at the knee as possible. Inhale as you lift you lift up, then exhale and bring the leg back down. Next repeat this exercise with the right leg. Continue in this fashion,
lifting alternate legs to ninety degrees for one to three minutes.

Take a break in between if you need to. Remember never to overdo anything when it comes to yoga. Slow and steady is the golden rule.

2. Double Yoga Leg Lifts:

Once you complete your single leg lifts take a short break and then try the same exercise but this time lift both legs together is a smooth motion to ninety degrees and then back down. Again try to keep the legs as straight as possible. Keep the hands underneath the buttocks as above to support the lower back.

3. Criss-Cross Legs:

You will find the above two exercise really target the central abs, and this exercise will attack the obliques, which are the stomach muscles that line the side of the abdominal. For this exercise, again remain on your back with the hands underneath your buttocks palms facing down, then raise your legs twelve to eighteen inches above the floor and keeping the toes pointed begin to rapidly criss-cross them.

By criss-cross here, I mean that let the legs cross over each other at the ankles, where fist the right leg crosses over the top of the left, and then the left crosses over the the top of the right. This action will really work the stomach muscles and is excellent training for abdominal strength and toning.

Summary:

So there you have three excellent exercises for toning and strengthening your abdominal muscles and activating the Solar Plexus Chakra. These exercises also provide the added benefit of helping your digestive system and is an excellent set for those who are just starting out their yoga practice.