The Complete Guide to Crafting an Effective Yin Yoga Class Script for Deep Relaxation and Mindful Stretching

Welcome to the complete guide on crafting an effective Yin Yoga class script for deep relaxation and mindful stretching. Whether you're a seasoned yoga instructor or new to the practice, this article will provide you with valuable insights and strategies to create a transformative and rejuvenating experience for your students.

Yin Yoga is a gentle and calming form of yoga that focuses on long-held poses and gentle stretches. It targets the connective tissues, joints, and fascia, promoting deep relaxation and increased flexibility. Creating a well-structured Yin Yoga class script is essential to guide your students through a seamless practice that nourishes the mind, body, and spirit.

In this guide, we'll explore the key elements of a successful Yin Yoga class script, including breathwork, meditation, and mindful stretching. We'll also delve into sequencing and timing, providing you with practical tips to enhance the flow of your classes. Additionally, we'll discuss how to incorporate themes and intentions to create a more meaningful and transformative experience for your students.

Get ready to deepen your understanding of Yin Yoga and refine your teaching skills as we embark on this journey together. Let's create an extraordinary experience of relaxation and mindful stretching through an effective Yin Yoga class script that leaves a lasting impact on your students.

Understanding Yin Yoga

Yin Yoga is a unique and meditative style of yoga that emphasizes the slow, passive stretching of the body’s connective tissues, particularly the fascia, ligaments, and joints. Unlike more dynamic styles of yoga, Yin Yoga poses are typically held for extended periods, often ranging from three to five minutes or longer. This practice encourages practitioners to explore the depths of their bodily sensations and cultivate a sense of stillness and introspection. The gentle approach of Yin Yoga allows for a deeper connection to the body and mind, fostering a tranquil state that can lead to profound relaxation.

The origins of Yin Yoga can be traced back to ancient Chinese philosophies, which emphasize the balance of yin and yang energies. Yin represents qualities such as stillness, receptivity, and introspection, while yang embodies movement, activity, and outward expression. By integrating these concepts into yoga, practitioners are encouraged to balance their energetic states, promoting overall well-being. As students settle into longer-held poses, they are invited to explore their breath and deepen their awareness, cultivating mindfulness and presence.

Incorporating Yin Yoga into one’s practice can be particularly beneficial for those experiencing stress, anxiety, or fatigue. The slower pace allows individuals to unwind and release tension held in the body, facilitating not only physical flexibility but also mental clarity and emotional stability. As practitioners learn to embrace discomfort and stillness, they develop resilience and a greater understanding of their internal landscapes, making Yin Yoga a powerful tool for personal growth and healing.

Benefits of Yin Yoga

The benefits of Yin Yoga extend far beyond physical flexibility. One of the most significant advantages is its ability to promote deep relaxation and stress relief. In our fast-paced world, many individuals struggle with chronic stress and anxiety. Yin Yoga provides a sanctuary where students can escape the hustle and bustle of daily life, allowing them to slow down and reconnect with themselves. By holding poses for extended periods, practitioners engage in deep breathing and conscious awareness, which calms the nervous system and fosters a sense of peace.

Additionally, Yin Yoga enhances joint health and mobility by targeting the connective tissues that surround the joints. As poses are held, the gentle stretching encourages increased circulation and hydration of the fascia. This not only improves flexibility but also supports the long-term health of the joints, making it particularly beneficial for older adults or those recovering from injuries. Furthermore, it can aid in the prevention of injury by promoting balanced muscle tension and joint stability.

Another key benefit of Yin Yoga lies in its ability to cultivate mindfulness and emotional resilience. By encouraging practitioners to sit with their thoughts, feelings, and physical sensations, Yin Yoga fosters a deeper understanding of oneself. This practice of self-inquiry can lead to greater self-acceptance and emotional balance, providing tools for coping with life’s challenges. As students learn to navigate their inner experiences with patience and compassion, they often find that the skills developed on the mat translate into their daily lives, enhancing their overall mental well-being.

Key principles of Yin Yoga

Yin Yoga is built upon several core principles that guide its practice and teaching. One of the most fundamental principles is the idea of surrender and acceptance. Practitioners are encouraged to let go of the need to achieve or force their bodies into a particular shape. Instead, they learn to listen to their bodies and honor their limits. This principle fosters a compassionate approach to practice, wherein students cultivate patience and self-awareness rather than striving for perfection.

Another key principle is the concept of passive stretching. In Yin Yoga, the muscles are allowed to relax as practitioners gently settle into their poses. This passive approach allows for a deeper stretch of the connective tissues and facilitates the release of tension that may have accumulated over time. It is essential for students to understand that the goal is not to deepen the stretch forcefully but to find a comfortable edge where they can remain still and breathe.

Finally, the principle of mindfulness plays a vital role in Yin Yoga. Each pose serves as an opportunity for introspection and self-discovery. As practitioners hold poses for extended durations, they are invited to observe their thoughts, emotions, and physical sensations without judgment. This practice of mindfulness enhances the connection between body and mind, allowing students to cultivate a greater sense of presence and awareness. By integrating these principles, Yin Yoga becomes a holistic practice that nurtures both the body and the spirit.

The importance of a well-crafted class script

Creating a well-crafted class script for Yin Yoga is essential for providing a cohesive and transformative experience for students. A thoughtfully structured class script serves as a roadmap that guides both the instructor and students through the practice, ensuring that all key elements are included and that the flow of the session feels seamless. By carefully planning each aspect of the class, instructors can create an atmosphere that promotes relaxation, mindfulness, and deep connection.

Moreover, a well-defined script allows instructors to communicate effectively with their students. Clear instructions help students understand the intention behind each pose and how to approach their practice. This clarity is particularly important in Yin Yoga, where long-held poses can lead to discomfort or uncertainty. By providing guidance on alignment, breath awareness, and mental focus, instructors can empower students to engage fully with their practice and navigate any challenges that arise.

Additionally, a well-crafted class script allows for flexibility and adaptation. While having a structured plan is important, it is equally crucial for instructors to remain open to the unique needs of their students. By observing the energy in the room and being responsive to the group, instructors can modify the script as needed, ensuring that the experience remains authentic and supportive. This balance of structure and adaptability is key to creating a successful Yin Yoga class that resonates with all participants.

Step-by-step guide to creating a Yin Yoga class script

Creating a Yin Yoga class script involves several key steps that ensure a thoughtful and effective session. The first step is to establish a clear theme or intention for the class. This could be based on a particular aspect of Yin Yoga, a seasonal change, or a specific emotional focus such as compassion or gratitude. Having a theme provides a unifying thread that helps to deepen the students' practice and enhances their overall experience.

Once a theme is established, the next step is to select appropriate asanas and plan the sequence. When choosing poses for a Yin Yoga class, it is important to consider the physical needs and abilities of the students. A balanced sequence typically includes poses that target the lower body, hips, spine, and upper body, allowing for a comprehensive stretching experience. In Yin Yoga, it is also beneficial to incorporate counterposes to maintain balance and to introduce a gentle progression that prepares students for more intense stretches.

After selecting the asanas, instructors should outline the timing for each pose. In Yin Yoga, poses are typically held for three to five minutes, but this can be adjusted based on the level of the class and the specific intention of the practice. Instructors should also plan for transitions between poses, ensuring that students have ample time to settle into each new position. Additionally, integrating moments of guided meditation or breathwork between poses can enhance relaxation and mindfulness, enriching the overall experience of the class.

Preparing the space and setting the mood

The physical environment in which a Yin Yoga class takes place plays a crucial role in setting the mood for relaxation and mindfulness. As an instructor, it is essential to create a welcoming and calming atmosphere that invites students to unwind and feel safe. This can be achieved by choosing a quiet space, free from distractions, where participants can focus on their practice. Soft lighting, such as candles or dimmed lamps, can help to create an intimate and soothing ambiance.

In addition to lighting, consider the use of sensory elements that enhance the overall experience. Playing soft, ambient music or nature sounds can further promote relaxation and help students transition into a meditative state. Aromatherapy, such as essential oils or incense, can also be utilized to create a calming scent in the room. Scents like lavender or sandalwood can have grounding effects and contribute to a serene atmosphere.

Finally, preparing physical props such as bolsters, blankets, and blocks can enhance the comfort of students during their practice. Providing these tools allows individuals to modify poses to suit their needs, encouraging relaxation and ease. Instructors should take the time to arrange the props thoughtfully within the space, ensuring that students can easily access them throughout the class. By paying attention to these details, instructors can create a nurturing environment that fosters a deep sense of relaxation and connection.

Warm-up and centering techniques

Beginning a Yin Yoga class with effective warm-up and centering techniques is essential for preparing both the body and mind for the practice. These initial moments set the tone for the entire session and help students transition from their busy lives into a more mindful state. A gentle warm-up can include simple movements or stretches that promote circulation and loosen tight muscles. Instructors can lead students through easy neck rolls, shoulder shrugs, or gentle spinal twists to release tension and encourage a sense of ease.

After warming up, it is important to introduce centering techniques to ground students in the present moment. One effective method is to guide participants into a seated position or a comfortable lying down pose. Instructors can invite students to close their eyes and focus on their breath, encouraging them to take slow, deep inhalations and exhalations. This mindful breathing practice not only calms the nervous system but also enhances awareness of the body, allowing students to connect with their internal sensations.

Additionally, instructors can incorporate a brief moment of silence or a short guided meditation during this centering phase. This practice of stillness allows students to let go of any lingering distractions and cultivate a sense of presence before delving into the poses. By establishing a strong foundation of warmth and centeredness, instructors set their students up for a successful and enriching Yin Yoga practice.

Asanas and sequencing for a Yin Yoga class

When selecting asanas for a Yin Yoga class, it is essential to create a balanced sequence that targets various areas of the body while honoring the principles of the practice. A well-rounded Yin Yoga class typically includes poses that focus on the lower body, hips, spine, and upper body, allowing for comprehensive stretching and relaxation. Popular Yin poses such as Butterfly, Dragon, and Sphinx can be effectively incorporated into a sequence, offering a mix of intensity and restorative qualities.

It is vital to establish a logical progression within the sequence. Instructors can start with gentle poses that warm up the body, gradually moving toward deeper stretches that challenge the connective tissues. For example, beginning with a seated forward fold can gently open the hips and lower back before transitioning into deeper poses like Half Butterfly or Pigeon. Each pose should be held for several minutes, allowing students to explore their edge while remaining mindful of their breath.

Counterposes are also important to include in the sequence, as they help balance the body and prevent overstretching. After holding a deep hip opener, for instance, instructors might include a gentle spinal twist or a supportive child’s pose to facilitate relaxation and integration. By thoughtfully sequencing the asanas, instructors can create a harmonious flow that guides students through a transformative experience, encouraging them to connect deeply with their bodies and minds.

Incorporating mindfulness and relaxation techniques

Mindfulness is an integral aspect of Yin Yoga, and incorporating specific techniques can enhance the overall experience for students. Throughout the class, instructors can remind participants to focus on their breath, encouraging them to take slow, deep inhalations and exhalations. This practice not only promotes relaxation but also helps to anchor students in the present moment, allowing them to observe their thoughts and sensations without judgment.

In addition to breath awareness, guided imagery or visualization techniques can be beneficial. While holding poses, instructors might invite students to visualize a calming scene, such as a serene beach or a peaceful forest. This imaginative process can help deepen the relaxation response and transport students away from distractions and stressors. By encouraging students to engage their senses and immerse themselves in these mental landscapes, the practice becomes even more enriching.

Another effective technique is to incorporate moments of silence or stillness between poses. After transitioning from one asana to another, instructors can encourage students to take a few breaths in stillness, allowing them to integrate the effects of the previous pose. This brief pause fosters a sense of introspection and invites students to connect with their internal sensations. By weaving mindfulness and relaxation techniques throughout the class, instructors create a nurturing space that supports profound transformation and self-discovery.

Conclusion and final tips for delivering an effective Yin Yoga class

Delivering an effective Yin Yoga class involves a combination of thoughtful planning, clear communication, and genuine presence. As instructors, it is essential to remain adaptable, being responsive to the unique needs and energy levels of students. This flexibility allows for a more personalized experience, enhancing the connection between the instructor and participants.

Additionally, incorporating feedback from students can be invaluable in refining your teaching approach. After each class, consider inviting participants to share their experiences and insights. This can provide valuable information on what resonated with them and what adjustments might enhance future sessions. By fostering an open dialogue, instructors can cultivate a supportive community and continue to grow in their teaching practice.

Ultimately, the goal of a Yin Yoga class is to create a transformative experience that fosters relaxation, mindfulness, and self-awareness. By crafting a thoughtful class script, preparing the space, and incorporating effective techniques, instructors can guide their students on a journey of exploration and healing. As you continue to refine your skills as a Yin Yoga instructor, remember that the practice is as much about your own growth as it is about that of your students. Embrace the journey, and enjoy the profound impact that Yin Yoga can have on both yourself and those you guide.

Want to learn more about the benefits of a yin yoga class script? Read this post: A New Yoga Script for Restorative Yoga and Savasana

Or, grab a copy of my restorative yoga script and use it to plan your next relaxing yin class!

Restorative Yoga Script with Savasana Meditations

$39.99

Yoga is a Practice

Here are a few things that I know, in this moment.

Yoga is a practice.

And my practice is in a constant state of flux, just like me.

Postures will come and go.

Inversions? Fancy transitions? They do not define me.

Today I practiced yoga for the first time in a week, and my body felt stiff and tight. My joints ached. I tried for binds in Goddess pose and Extended Side Angle, and felt as though I was in a different body than my own.

I felt uncomfortable. I kept going. And in savasana, I felt relieved and a little proud of myself for sticking through the discomfort.

I've heard other teachers and students talk about 'taking a break' from their practice. It has been years since I've done that with mine, but in the last few months there have been moments when I'd rather do anything than yoga.

I know I've spent a lot of time comparing myself to other yogis, teachers and students, deciding who has a 'stronger' practice, who knows more, who is capable, who is worthy.

I'd love to let all of that go.

I journaled about it today, actually. How I'm tired of letting my practice define me, rather than support me.

I don't live to do yoga; I do yoga in order to live a more balanced, happy, peaceful life.

Let that be my mantra. Let the comparisons and judgments fall away.

I want to be remembered as a yogi who loved wholeheartedly.

I want to be remembered as someone who cared, who took care of herself with grace and kindness, and who refused to let fear get the best of her. If handstand is in that picture, OK. If not, OK.

How do you practice ahimsa in your yoga routine? How do you let go of a fear of failure, of not being good enough?

Clarity

Photos by Brynna Bryant.

There is a back door to the mind, and that is through the breath. The mind and the breath are like two fish in a school; when one moves, the other moves.

If our mind is agitated, our breath is short and choppy. If the breath is short and choppy, the mind becomes agitated. However, if we slow the breath down and breathe more deeply, the mind also slows down.

 

The sky is always with us. Clouds may block our view, but we know with certainty that, behind the clouds, the deep blue sky is there. The sky is a metaphor for our true nature. 

We rarely see who or what we are because many thoughts and distractions prevent us from seeing clearly what is really there. The vision of our true nature is possible only when the clouds of thoughts have drifted away; stillness of the mind is required for this clarity. Stillness cannot be forced; stillness here must arise spontaneously of its own accord.

We can, however, create the conditions for this arising.

Note: this post is excerpted from The Complete Guide to Yin Yoga, by Bernie Clark.

National Day of Yoga for Nepal

Photo via Yoga for Nepal.

Calling all Sacramento based yogis... next Tuesday will be a beautiful outpouring in our yoga community to send relief to Nepal. 

Many of my dear friends and fellow teachers are hosting awesome donation-based classes throughout the day, and I do hope you'll all come out and show your support.

If you are located anywhere other than Sacramento, I encourage you to check out www.yoga4nepal.com to learn more about the fundraisers that are going on. The efforts are nationwide. Read more info, below.

On Saturday, April 25th, a 7.8 earthquake hit Nepal, devastating the country, causing an avalanche on Mt. Everest, and killing thousands of people.  The mountainous terrain has made it difficult to get to rural areas to perform rescue, relief, and damage assessments. 

The immediate needs are food, water, clothing, medical care, and particularly, temporary shelters as the monsoon season approaches.  There is a worldwide relief effort underway to support Nepal’s people to survive and recover, to eventually begin rebuilding their beautiful nation.  

Photo via Yoga for Nepal.

We are calling upon the nationwide community of yogis to connect with the people of Nepal and raise funds for earthquake relief by leading a day of yoga practice to inspire giving to the earthquake relief through the Yoga 4 Nepal website.

Photo via Pinterest. 

We are mobilizing local and national media through publicists helping us in California, and we encourage all of you as yoga advocates and spokespeople to promote the National Day of Yoga for Nepal within your communities wherever you are. Our intention is that this massive outpouring of compassion inspires support of this cause through electronic donations, local and national media coverage, and support from entertainers, celebrities, and the yoga community throughout the United States - all to happen on Tuesday, May 19th!

We invite every studio, community, and yogi to join us on Tuesday, May 19th to create, lead or attend a special class, event or a day of classes dedicated to and called: “Yoga for Nepal”. This day will bring mindfulness to the suffering of these people, and these classes will encourage people to donate and help raise funds for relief organizations currently on the ground in Nepal.

Photo via Pinterest.

Donations are tax deductible and all donors can choose to contribute to the following international organizations: 
• The Red Cross
• Save the Children
And/Or any of these three local Nepalese organizations: 
• Right4Children
• Next Generation Nepal
• The Ama Foundation

We are supporting these aid organizations because they:
• Have secure and trustworthy funding transfer mechanisms already in place.
• Are organizations that have existing long-term commitment and infrastructure in Nepal.
• Have staff that are familiar with Nepalese culture, speak the language, and know the political and economic situation there and how to work within it successfully. 
• Are experienced and have established track records of providing disaster relief.


Think globally, act locally! This fundraising event will grow from a micro to a macro level with your support.

Photo via Pinterest.

I am sending a heartfelt thank you and Namaste to the founders of this event, James Kapicka, a yoga teacher and founder of Sac Sierra Yoga, and Leslie Brown, a yoga student working in Nepal. You are both truly living your yoga and inspiring others to do the same, so thank you.

A heartfelt thanks, too, to all the teachers and yogis supporting this cause!

Lokah Samastah Sukhino Bhavantu... may all beings everywhere be happy and free from suffering.

Yin Yoga

Have you ever taken a yin yoga class?

Primarily I practice vinyasa, a style of yoga where you flow from posture to posture, using the breath to link them together in a sequence. The class builds to a peak, and is often a vigorous, sweaty workout, sometimes held in a heated room. (It's a 'yang' practice, since it's high-energy.)

Yin yoga, on the other hand, involves holding restorative poses for 3-5 minutes each, and settling in to sensation. Yin is more about being than it is about doing, and the idea is to let go, to surrender, and to be still.

When I was in yin class this week, I really struggled with the stillness. Quieting the mind can be such a challenge!

So often in my day-to-day routine, I'm moving quickly from task to task, from one place to the next. At work, I check emails constantly and often have to re-prioritize and task-switch throughout the day.

And besides work, there's the constant phone checking, conversations with family and friends, web browsing, driving, to-do list making, chores, errands... the list goes on!

Photo via 

Pinterest

.

Yin yoga can be challenging, but it is such a worthwhile practice.

The goal is to come to your mat, acknowledging where you are. Whether you are stressed or relaxed, comforted or tense, the most important part is being willing to show up and do the work.

If you've never tried yin yoga, I highly recommend trying out a class. Look for a teacher who's able to hold space and speak in a way that feels grounding and calm. Good music, a relaxing atmosphere and plenty of props also help.

You can also add yin poses to your at-home yoga routine. Here are a few links to try:

• 25 minute yin yoga sequence for stress relief.

• Yin yoga for hips and hamstrings. 

• Using props during yin yoga.

5 Tips for Vinyasa Yogis

Photos via Pinterest.

Do you practice a lot of vinyasa flow yoga? Here are some great tips for great alignment, and for deepening your practice!

Tip #1: In Downward Dog, try moving the hands a little wider apart on your mat. This will allow your shoulders to move more freely between downdog, high plank, Chaturanga, updog, and the transition back to downward dog. These poses should not make your shoulders hurt, so if you’re feeling pain, check in with your alignment! I made this adjustment to my posture recently, and have noticed a huge difference when transition between the poses! 

Tip #2: Spread your feet a little wider on your mat than you normally do in high lunge, Warrior I and Warrior II. Stability comes from taking up a lot of space on your mat. Picture your feet drawing in toward each other, so you engage the inner thighs.

Tip #3: In Triangle, soften the palm of your hand that’s reaching up. You do want to stretch and awaken the fingers, but you don’t have to grip. Instead of flexing so hard that your fingers are stiff, picture someone pressing on the center of your palm so that it gently relaxes. Notice how this allows energy to flow through your hand and whole arm, into the shoulder, extending downward. This way, prana does not get blocked anywhere in the pose; instead, the energy flows through you. Notice where you can do this in other poses: back off a little, instead of gripping, and notice the energetic difference it makes.

Tip #4: Remember mula bandha. Mula bandha helps you contain all of the powerful energy you create in the body during each pose, and it protects your spine.

Tip #5: Offer the poses. When you become tired or frustrated, give the pose away. Instead of clinging to your progress or telling yourself you’re ‘good’ or ‘bad’ at a certain posture, let it go. Surrender your attachment to the practice.

What tips do you have for vinyasa yogis?

Hip Openers

Photo by Justin Kral of Kral Studios.

Last night I worked on hip openers: frog, pigeon, low lunge, Hanumanasana.

I hold so much tension in my hips. A lot of the time I avoid going to these places of tension… it’s been so long, I think. It’s going to hurt.

Photo by Cait Loper of Cait Loper Photography.

Instead, I turn toward what’s comfortable, what’s easy. Sometimes it is easier to grip than to release—to draw the muscle toward the bone in Crescent Warrior, rather than place a block under the hip and settle in for Half Pigeon.

But when I go the easy route, there is some part lingering beneath the surface that says, You’re cheating yourself.

Photo by Cait Loper of Cait Loper Photography.

 Beneath the fear and hesitation and uncertainty lies your inner knowing.

I was proud of myself for being willing to move toward sensation in the poses last night.

A big part of yoga is allowing—allowing what is. Letting whatever comes up to come up. Not running from it.

Photo by Justin Kral of Kral Studios. 

Be willing to go there.

Effortless

Photo via Pinterest.

Perfect stillness, where the inhale gently becomes the exhale.

The relaxing of the palm in Triangle pose.

Photo via Pinterest.

Softness in the forehead, the jaw, the back of the neck.

Engaging mula bandha without strain, simply as an act of inviting prana to stay.

Witnessing as the body lights up, a graceful dance of breath swirling inside.

Photo via Pinterest. 

Photo by Michael Chichi.

Yoga does not require struggle. 

Yoga is an invitation to remember our natural state, one of effortlessness.

Wanderlust Festival at Squaw Valley

Photos by Ali Kaukas, via Wanderlust.

Are you Wanderlust-ing this year?

Wanderlust is my favorite yoga and music festival. I went to Squaw Valley last year and absolutely loved it.

I took classes with Dharma Mittra and MC Yogi, hula hooped with Shakti Sunfire, and had a blast wandering around seeing performers, eating delicious food, and listening to great music.

At night, the party came to life when Quixotic, Gramatik, and Moby played live.

This year’s lineup is amazing, too, and I’m really excited to go!

It’s crazy reflecting on the past year and how much has changed… and how much I’ve grown since I was at Wanderlust for my first time…

Since I took Dharma Mittra’s workshop last year, I’ve been eating vegetarian. (Well, pescetarian :)

Last year I attended the festival as a yoga student. Now, I’m a yoga teacher, too.

Then, I walked into the fest with one friend. I left for home with a handful of new friends from Tahoe who I’m still close to. This July, I’ll be attending among dozens of yogi friends, fellow teachers, and members of my local community. It is an amazing feeling to be so plugged in here in California!

I’m feeling very grateful and excited about Wanderlust this year. Will you be attending? XO

PS You can read about my experience at Wanderlust 2013 to get an idea of how it was... amazing!

Yoga at Home: My Favorite DVDs

Are you new to yoga and unsure where to start in the expansive, wild world of yoga DVDs? 

I'll admit: between Barnes and Noble, Amazon and all of the teacher blogs and websites out there, it's hard to know who's at-home practice routine is worth trying.

This post is for all of you yogis who want to keep your practice going at home, but don't know which DVDs are worthy of your time. This list includes all of the ones I'm a fan of, plus a few I've never tried but which look amazing. Hope it brings you many great hours at home on your mat!

Kundalini Yoga to Detox and Destress with Maya Fiennes

Rodney Yee: Yoga Burn

Seane Corn: Detox Flow Yoga or Vinyasa Flow

Morning Kundalini with Tommy Rosen via Gaiam TV

Fit Body Yoga with Gwen Lawrence via Gaiam TV

AM/PM Yoga for Beginners with Barbara Benagh

Core Strength Vinyasa Yoga Total Body Transformation (which I recently reviewed in detail)

As far as online resources/ subscription services go, I highly recommend GaiamTV.com. I want to try Yogis Anonymous  out sometime soon too. Any of you ever used it?

Here are three other DVDs on my must-try list:

Power Flow Yoga with Shiva Rea

Budokon  with Jason Olive

Yin Yoga  with Paul Grilley

Which yoga DVDs are your favorite? Please share your recommendations in the comments below. Happy living room yoga-ing! :)

Losing the Ego

Photo via Bikram Yoga Chaswick in London.

I came across an awesome article on Yoga Journal today about important lessons that will transform your yoga practice. It's inspired me to reflect on some of the same topics, especially what the place is for ego in the yoga room -- which is nowhere.


There is no place for the ego in the yoga room. The effort of yoga is to lose the ego, to experience motionless, to embody effortlessness... while exerting maximum effort.

Can you try harder? If you can, you must. Photo via the Bikram Women's Retreat on Facebook.

Once you learn to give up your own ego in the room, on your mat, and at your studio, then your heart opens to what yoga truly is.


Yoga is not about judging. It is about forgiving. And not just others around you, but forgiving yourself. For being imperfect. For sometimes judging yourself based on your ability to execute a posture rather than on your own personal character and true worth.


Yoga is about meeting your edge in class, not comparing yourself to others and risking injury.


Yoga is about taking care of yourself in the room, while also listening to your instructor's words to push, push, push you to do your best.


Yoga is about not being scared to fail and try again. Like if you fall out of a posture, you get right back in. Or if you fall on your face because you tried a ridiculously hard arm balance, you laugh it off and are proud of yourself for giving your best effort.

Photo via Yoga Dudes on Tumblr.

Yoga requires effort. Yes, we relax in savasana and in child's pose or half-tortoise pose, but a majority of our class is spent focusing our energies toward specific muscle groups. Flexing those muscles. Learning what power we have. Finding a perfect marriage of the heart and lungs. Or maybe even having a mini heart attack now, so we won't suffer one later!


If you're not sweating, concentrating hard, and challenging yourself, you're not making the most of your yoga experience. And this goes for both heated and non-heated classes :)

Now that's yoga that requires effort: Balancing Stick pose! Photo via Bikram Yoga Richmond.

In yoga, you learn to let go. Even if you're annoyed by the yogis around you, or the teacher at the podium, or the stuff that happened at work before you came to class.


Unless you allow yourself to clear your mind by engaging your body, your yoga gets you nowhere.

Photo via the Bikram Women's Retreat on Facebook.

Announcing the Sponsored Yogis for 2011!

 

The decision was hard. The applications were incredible. A big thanks to all who entered!

And now, Alive in the Fire would like to introduce the blog's sponsored yogis for this year...

Emily Berna,

Nicole Crist,

and

Hans Park!

along with an extraordinarily awesome guest post team: 

Dana Almdale

Richard Krzyzanowski

Beth Morey

Annie Sullivan

 Emily Taggart

This is me, shouting a much deserved: CONGRAAAAAAATS!

In the weeks and months to come, you'll be hearing from these yogis who are located all around the country and who practice a variety of yoga styles ranging from Bikram to Vinyasa to Anusara and Yin, and more.

They are teachers and students.

Men and women with compassion.

Brilliant writers, designers and thinkers who are ready to share their reflections on life as it's lived both on and off the mat.

I couldn't be more excited to have them on board!

I'd also like to send out a personal thank you to every blog reader who entered the sponsorship program. I hope the application process was fulfilling and helped you learn more about yourself and your yoga practice.


I couldn't be more stoked to share some of your stories in the weeks to come, too. I value and appreciate your feedback and your ideas about the blog.


Thanks to you and your honest input, you can expect to see some exciting changes around here at Alive in the Fire, including:

• new design
• more continuity 
• a new series or two
• some new personal posts
• advice on specific postures, plus a comprehensive guide to every Bikram asana in the 26-posture series
• more info for yogis who don't practice Bikram
• more info for guys who yoga

Thanks to you, the blog is better and it's growing. I hope you'll stay tuned for some lovely input from the sponsored team, starting with their bios next week (plus the cutest bio video ever!).


And once again, a big fat congrats to the sponsored yogis, guest bloggers, and to every applicant who submitted. You are amazing!

A new day, a new dawn (on the blog). Beautiful! Photo via One Love Photography.

Run, Yoga, Run: The Bikram Athlete

Photo illustration via Blow Up Studios and their ad campaign for Pure Yoga. 

Hey yogis. How is your week going? Are you busy shoveling snow?


Perhaps you've had to mix up your workout this week because of inclement weather. By engaging in other core-building or stamina-enhancing exercise, we can improve our yoga practice. 


Sometimes we need to mix it up in order to improve not only our physical health, but our mental health, too. The repetitive nature of Bikram yoga (as a result of the dialogue and our familiarity with the 26-posture sequence) makes it tempting to zone out during class -- to disengage, stop listening, and go with what we know.


At those moments, we risk injury.


Often it can be great to mix up your work out routine by adding different styles of yoga or different cardio activities to your schedule.


Do any of you readers do Bikram on the side? Maybe you are into cross training, running, swimming, or biking -- but you find yoga to be a great complement to your other athletic endeavors.


No matter what your first fitness love is, Bikram can help you build the strength and flexibility you need to perform at your best, and live your healthiest life.

Photo illustration via Blow Up Studios.

One reader of the blog recently contacted me about her work as a personal trainer. Jeozette of MVP Personal Fitness Consulting recommends that athletes balance their cardio with Bikram, as the two can inform each other and provide awesome balance. The rest of this post is adapted from Joezette's article here.

You Gotta Have: Total-Body Conditioning 
(not simply strong quads) 

Consistent running can lead to a lot of tightness and strain in the spine, shoulders, hamstrings, and hips. This is why it is so important to condition and stretch those areas to develop more strength and movement to your body.


Try the following cross-training exercise to build arm strength and flexibility.


EXERCISE: Push-up; one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development.


Start face down on the floor with your feet together curled slightly so you rise on the ball of your feet. Place you hands close together so your thumbs and index fingers form a triangle on the floor. Keep your stomach contracted.
Inhale as you raise your body up till your arms are straight. Keep your head and neck level with your body and back straight. Exhale out as you lower your body back to the ground.

Photo via mewall82 on Flickr.

You Gotta Be: Pain Free!

Bikram Yoga will put an end to the tightness that leads to pain by opening up your joints and stretching all your ligaments, tendons, and muscles. Remember that running doesn't use ALL your muscles. You need a pose that will utilize your whole body.


Try the following Bikram Yoga pose to help straighten rounded spines and relieve backaches. This pose will also increase circulation to the spine and strengthen the abs, arms, thighs, and hips.It will improve the flexibility of the scapula, deltoids, and traps.


POSE: Bow Pose; Start lying on your stomach, bend your knees and bring your feet down towards your glutes. Reach back with your arms, take hold of each foot from the outside, grasping about two inches below the toes. Keep your feet and knees six inches apart throughout the pose. Take a deep breathe, look up towards the ceiling and lift thighs and upper body off the floor. Kick back lifting legs higher off the floor. The main goal is to balance on your abdomen. Hold pose for 20 seconds while breathing in and out through the nose.

Photo via creativENERGYoga on Flickr.

You Gotta Have: Agility, Coordination, and Balance

Agility, coordination, and balance are also important factors in day-to-day activities, such as standing and walking or (running). Try the following Cross-training exercise to improve these basic functions.


EXERCISE: Jump Rope; Holding the jump rope handles, one in each hand, the rope should be resting on the ground directly behind your feet. Your head should be up, eyes looking forward, not down at your feet. Your elbows should be positioned in close to your body. During the jump, your body should be erect. A basic jump is straight up and down and about 1 inch high. The rope gets its momentum with a basic swing of the wrist and forearms. The knees should flex and extend slightly with each jump. As you jump, try to develop a rhythm (the speed at which the rope turns).

Photo via kait.rich on Flickr.

Bottom line? Mix up your work out and balance it out with some hot yoga! You'll be happy you did when the winter storm hits and you don't have to pull any muscles while shoveling snow. 

Have any other advice on how to adapt to Bikram as an athlete? I'd love to hear from you, runners, swimmers, bikers, and tri-athletes! Leave a comment below.

Photo illustration via Blow Up Studios.

Focus Forward Friday: Get Sponsored to Do Yoga

Photo via Coffee and Yoga.

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: the blog sponsorship. Did you read my recent post on how you can get free classes, sweet yoga wear, green products, and a whole bunch of awesome custom yoga advice and motivation from yours truly?

If you missed out, here are the details again.

Who: any yogi, male or female, any age, any location, who practices any style of yoga (not just Bikram!).

When: apps due by the end of January (I can extend the deadline by a few days if you need a bit of extra time). Winners will be announced in early February.

Sponsorship may also induce happiness, relaxation and mind-body connection. 

Photos via Coffee and Yoga.

What: if you are chosen, you'll get a bunch of sweet perks. Free yoga classes (details to be determined). Lots of loot (yoga wear, cool products, treats from me and other blog partners). Excellent advice from an advanced Bikram student who's practiced a variety of styles and who's passionate about sharing yoga with others (and teaching one day!). Ongoing communication. The chance to write for the blog, promote it to your yoga community, and watch it grow. And much, much more! 

How: email me at aliveinthefire at gmail dot com for an application. Then I'll send you the form to fill out with more info on your background, your yoga practice, and what you plan to bring to the blog space and community if you are chosen. Note: you'll want to be sure to read the fine print and sign digitally before you send back. Photos welcome, too! I like being able to put names to faces, and if you've got a shot of yourself doing your favorite posture, that's perfect.


A quick note: only dedicated yogis need apply. I plan to choose someone as my go-to person for discussing yoga-related topics and creative ideas for the blog. I expect to find someone who's creative, fun, laid-back, punctual, hardworking, and kind. I want someone with extreme enthusiasm for their yoga, for the blog, and for making positive changes in their life. If you're not ready to make the commitment, please don't ask for an application.


Along the same lines: please feel free to use your creativity here! You'll need to fill out the application, but if you are so inclined to add to it, share the blog with your friends, increase the followers and invite people to check out the Twitter, by all means -- go for it! Going above and beyond won't hurt your chances :)


Are you ready to take your yoga practice to the next level? 


Contact me today. (aliveinthefire at gmail dot com)

This is not the end; there is no end in yoga. Photo via Coffee and Yoga.

Focus Forward Friday: Do More Than Bikram

Photos via Google and the Breakti website. Go Anya!

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: trying new styles. Have you ever taken a hot Vinyasa flow class? Or tried Forrest yoga? What about Breakti? I bet you'd be up for a little breakdancing along with your yoga flow. I certainly would!

This month I've been adventuring around Chicago to new studios, and my body has been thanking me for trying new postures, meeting new teachers, and mixing it up on the mat.

I highly recommend you expand your Bikram practice with a few other classes each week. Often studios have intro specials or free community classes if your budget is an issue. You can always contact teachers and studio owners, too, and see if you can work something out.

If you've tried a new style you love, share a comment below! I'd love to hear how expanding your practice has helped your yoga, physically and mentally. I'd also love to hear if you have a favorite yoga book or DVD you're into lately.

I'll be sharing some stories very soon about practicing at a California Bikram studio, at TruHarmony Chicago (vinyasa), and at YogaNow Chicago (a Forrest class). Stay tuned!

Namaste and happy Friday, all. Enjoy your yoga!

The Yin to Your Bikram Fire

All photos are from Kelly Loves Whales' Flickr Photostream. She has a beautiful practice!

So my bold, beautiful yogi friend Lindsay and I expanded our yoga views today with a great Yin Yoga class at Heaven Meets Earth Studio in Evanston. Our teacher Ashley led with a lovely, calm, encouraging style and we were lucky to have a small and intimate 3-student class.

Heaven Meets Earth is home to a wide variety of classes, eye-opening workshops, and some really sweet retail offerings (clothing, props, mats & amazing candles that I managed to resist!). And Katie, the receptionist up front, was very friendly and welcoming. It made for an A+ experience at the studio.

Yin class is the perfect way to balance out the heat, madness, and high-energy dialogue of Bikram Yoga. To me, it felt like a refreshing yogic nap with gradually-intensifying hip openers. You spend a lot of time in postures (generally three to five minutes!) and there are a lot of calm, peaceful asanas.

Now my pigeon can fly, instead of just waddle around.

Pigeon was my favorite and I'm pretty sure I got deeper into the posture than usual, even though it was a bit chilly in the room (but then again, what isn't in comparison to Bikram's Torture Chamber?!).

Afterward, I enjoyed a lovely release of tension in my lower back, a general feeling of ease and well-being... and a delicious gluten-free cupcake at Rose's Bakery! Linds and I splurged. Their menu is delightful (I especially enjoyed fresh half-and-half from the farm!). Such a fun start to the weekend!

Mmmm, Bridge Pose. Thanks for making my lower back feel lose, easy, flexible, comfortable! And for strengthening those quads.

Legs up the wall is the most relaxing of them all.

I'm hoping the next Yin class will feature a few more advanced postures. Headstands, for example -- I could really use some work on my headstands (and conquering my fear of them!)

Leg warmers would be great in class! Toasty toes!

Nothing like some inversions to give you a new perspective on the weekend ahead.

Thanks again to Lindsay and the lovely staff at Heaven Meets Earth for such a wonderful afternoon. I'll definitely be back!