Five Reasons You Should Consider Introducing Your Kid To Yoga

You’ve probably attended a yoga class. Practiced prenatal yoga while pregnant. Maybe you even took your baby to a “mommy & me” yoga session or two after your little one arrived. But then they got older and your yoga practice once again became a solo activity – if you even managed to squeeze it back into your schedule amidst all the other duties of motherhood.

When we picture yoga and some of the more advanced poses, it’s easy to think that it’s an activity best reserved for adults. But did you know yoga is actually a great activity for kids?

Here are five ways yoga can positively impact your child, but the benefits extend far beyond this short list. You can learn about the rest in this in-depth guide by Mom Loves Best.

1. Yoga Helps Promote Lifelong Physical Health.

Between the standard American diet and our increasingly sedentary lifestyle, obesity has become a health epidemic in the United States. While yoga may not be a high-impact cardiovascular activity, incorporating it into your child’s daily life helps to instil the importance of regular movement and care for their body’s health. It not only has immediate health benefits but sets them up for a lifetime of prioritizing their physical health and regular movement by building this habit early.

2. Yoga Reduces Hyperactivity and Improves Focus.

More children than ever have been put on medication to manage hyperactive behavior. While there are certainly cases for which this is a medical necessity, many experts agree that ADD and ADHD are likely overdiagnosed, thanks mainly to rigid expectations in school as well as fewer opportunities to play outside as compared to generations past. A soothing activity like yoga can help your child calm down, decompress, deal with the overstimulation of everyday life, and help them learn how to tune out external distractions. Studies have even shown that yoga can be effective in improving the symptoms of children with ADHD.

3. Yoga Promotes Better Mental Health.

Today’s children are facing more pressures than ever before – like academic expectations, the increased competitiveness of sports, social media pressures, and navigating the changing social landscape of today’s young people. As a result, child and adolescent mental health has declined rapidly, with parents searching for ways to reduce their children’s risk and promote positive mental health. Yoga helps teach coping mechanisms that can aid kids in warding off anxiety and depression, and even helps them to improve their self-esteem. It also can help with stress relief, which also promotes improved mental health.

4. Yoga Helps with School Performance.

In addition to an improved ability to focus as addressed above, yoga can help with your child’s school performance in other ways, too. If your child is a kinesthetic learner, they can integrate yoga techniques into their study or homework time to improve their understanding and retention of academic material. It also teaches them the importance of discipline for skill improvement, which directly translates to their educational journey – while it’s not always easy, consistency yields results. It also helps to encourage creativity and self-expression, which is necessary for healthy child development.

5. Yoga Can Improve Sleep.

Sleep is absolutely critical for healthy child development, academic performance, and good mental health. Unfortunately, today’s children struggle with sleep more than any other generation. Whether it’s due to less time outdoors, fewer opportunities to run off energy, increased exposure to screens and sleep-disturbing blue light, high-level academic pressures, incredibly busy extracurricular schedules, or increasingly early school start times, today’s children are at serious risk for problems due to their lack of adequate, restful sleep. Participation in a regular yoga practice not only increases their opportunities for physical activity, but can also teach them skills to calm down and focus at night, helping to improve the quality of their sleep.

Stop thinking of yoga as an activity that’s only appropriate for adults. It’s great for the whole family, and there are plenty of poses your kids can do from their very first session. Give them grace at the beginning, don’t expect perfection, and keep it fun – and before you know it, you just might have a mini-yogi on your hands!

How to Stretch at Your Desk: Yoga while you work

Last month we took a look at the effects that sitting for long periods of time can have on the body. I shared a simple yoga sequence to help alleviate some of the pain points many people experience from repeatedly sitting at a desk all day. I’ve taken this a step further and have put together some yoga stretches for you to do at your desk!

Most of us already know that movement is essential to our health. And we’re painfully aware that the majority of us are not currently getting enough movement in any given day. But why does the body need to move?

First, moving the body is essential to keeping it limber. What does your body feel like after you’ve been sitting for too long? Do certain areas start to feel numb? Does your body feel stiff as you stand up and start to move? Professor, James Levine reminds us that “humans were designed to walk.” In fact, we’ve been walking for over 7 million years. Which means that we’re just scratching the surface when it comes to understanding how sitting is detrimental to our health. When we sit for a long period of time, we start to cut off blood flow to certain areas of the body and frequent movement helps get the blood flowing properly and efficiently.

Think about what happens to your spine as you sit at your desk; the rounding, hunching, and compression of the spine. Our spine is designed to move in a variety of ways, and sitting at a desk all day doesn’t allow for this movement to happen. According to this article in the Huffington Post, “the average healthy person’s back will take a beating from this low-energy lifestyle, leading to increased pain, stiffness and long-term problems.” If you were to pause right now and take a snapshot of your posture, what does it look like? Are there any adjustments you can make, right now?

We’ve all experienced the “brain fog” that sets in when we’ve been sitting and pouring over a spreadsheet, contract, or other data. Getting up and moving is also good for the brain. Choosing to get up and move will allow your eyes to take a rest, your laser-like attention to shift to something else for a few moments, and will get your blood flowing. When more blood flows to the brain, we increase the amount of oxygen, which helps us think in a more focused way. Livestrong shares that the fastest way to get a dose of oxygen for your brain is to take a walk.

Here are some stretches that you can do at your desk. Be creative and use what you’ve got! Chairs, desks, and even walls can all be great props and help support your office stretch session.

Side Bend

This is a great way to move the spine in a lateral direction.

  • Stand with your feet inner hip-distance apart; stack your hips over your knees and ankles. Be sure that your hips are square (level, left to right).
  • Reach your right arm up overhead and then reach your arm towards the left.
  • You might find that after a few breaths, you are able to go deeper in the stretch.
  • Hold for 5 cycles of breath.
  • Repeat on the other side.

Backbend

This stretch will help to open the chest and front body; it is also a great pose to help counter balance the effects of computer work.

  • Stand with your feet inner hip-distance apart; stack your hips over your ankles and knees.
  • Place your hands on the backs of your hips, like you were placing your hands into pant pockets.
  • Draw your inner elbows and shoulder blades together.
  • Tuck your chin towards your throat.
  • Keep your low back long (there is a tendency to compress the low back and we want to avoid this) and start to lift your chest towards the sky.
  • As your chest lifts, start to move it towards the space behind you (I like to think of an imaginary string lifting the centre of my chest up towards the sky.).
  • Let your gaze travel towards the space behind you as you draw the sides of your throat back to keep the back of your neck long.
  • Hold for 5 cycles of breath.
  • Slowly lift up out of the pose.

Forward Fold

This stretch will help the spine to decompress; great to do after sitting.

  • Be careful with this pose if you have high blood pressure. You will want to rise up slowly so that you don’t get light-headed.
  • Stand with your feet inner hip-distance apart; stack your hips over your ankles and knees.
  • Bend your knees and fold over your legs.
  • Your fingers can come to the floor or you can bend your elbows and bring opposite hands to them.
  • You can stay still or it might feel good to gently sway from side to side.
  • Hold for 5 cycles of breath.

Hip Stretch

This pose is a great way to stretch out the hips, which are often sore from sitting.

  • Come closer to the edge of your set. Sit up tall, with your back away from the seat, and with your feet on the floor. 
  • Lift your left leg up away from the floor.
  • Externally rotate your left thigh bone at the hip (think of playing hackeysack and as your knee moves away from your midline, the inner part of your foot turns up towards the sky).
  • Place your left foot onto your right thigh. You can take a hold of your ankle and help get it to your thigh (no worries!).
  • This could be all the stretch you need. If so, hold here and breathe.
  • If you need more, take your left hand to your left thigh or shin and gently press down, or start to bring your chest towards your thighs, which will deepen the stretch.
  • Hold for 5 cycles of breath.
  • Switch to the other side with your right ankle on your left thigh.
  • Hold for an equal amount of time on this side.

Seated Twist

Twists are naturally detoxifying and feel good to do after sitting for awhile.

  • Sit up tall, closer to the edge of your seat (away from the back of the chair), with your feet on the floor.
  • Take your right hand to your left thigh.
  • Place your left hand on the seat of the chair and close to your left hip.
  • Inhale and grow taller through your spine (think of your head reaching up closer towards the sky) and exhale to take a twist to the left. 
  • Be sure to keep your sitting bones evenly rooted into your seat; your hips should remain level, with your body moving/twisting around your spine.
  • You can take your gaze over your left shoulder.
  • Hold for 5 cycles of breath.
  • Return to centre and repeat on the other side.

Neck Stretch

This stretch will help alleviate tension in the neck as well as soothe neck strain.

  • Sit up tall, closer to the edge of your seat (away from the back of the chair), with your feet on the floor.
  • Take your right hand to the left side of your head.
  • Draw your right ear to your right shoulder, until you feel a stretch through the left side of your neck.
  • You can stay here or if you need more of a stretch, place your left hand by your side and flex your wrist.
  • Hold for 5 cycles of breath.
  • Use your right hand to gently return your head to centre and repeat on the other side.

Finger Stretch

A simple and effective way to move and stretch the fingers.

  • Sit up tall, closer to the edge of your seat (away from the back of the chair), with your feet on the floor.
  • Reach your left arm out in front of you.
  • With your right fingers, draw each one of your left fingers towards you. Hold for a few seconds, and then move on to the next, until each finger has had a good stretch.
  • Repeat on the other side.

Don’t be afraid to get creative! Have a favourite exercise that you normally do at the gym or in your weekly fitness class? Can you find a way to modify it and bring it in to your daily stretch routine? Remember to get up and move and stretch throughout the day; your body will thank you for it!

How You’re Standing In Your Own Way With Love, and What You Can Do About It

Does it have to be so hard to find love?

Last week I started working with Laurie, a new client, who came to me with a complaint that I hear very often:

“Why is it so hard to find love?  I’ve been putting a lot of time and effort into dating and not getting anywhere.  Maybe it’s just not going to happen for me.“

Laurie is a smart, attractive woman who enjoys her job and is a nice person. So why hasn’t she found her dream guy after putting herself out there consistently?  

Laurie continues, “Are there no good men left? Do I have to move to another city to find a great guy?  Do all men have commitment issues?”

Fortunately for Laurie, the answer to all three questions is NO!   

“So what’s the problem?  What do I do?”

I’m so glad she asked. There’s nothing “wrong” with Laurie her, but her logic and beliefs around dating and love are all out of whack!  

For years, Laurie has been justifying dating men (sometimes several at a time) who aren’t quite ready to commit. A few she’s kept around for fun and to avoid loneliness; they have “potential,” and she is waiting for them to change.   

She tells herself, “When he gets a job he likes or stops being so busy at work, then things will change.” Or “After he heals from his last relationship or gets tired playing the field he will realize how perfect we are for each other.”

I ask Laurie to consider:

“What if it’s not the fault of the men you are dating? YOU are doing the “picking” of those men, and YOU are choosing to continue dating them.”

While this is confronting and hard for Laurie to hear, understanding her own responsibility for her dating life empowers her make different choices –  and actually find her dream guy!

It can be challenging to confront our old habits. It takes time, effort and the willingness to be vulnerable. I understand – because I’ve been there. It took me a long time to figure it out that I was responsible for making the choices that were keeping me stuck and unfulfilled.

When I ask Laurie what she wants from a relationship, she immediately declares, “I want to get married and start a family.”

But when we review the men she’s been spending her precious time with, they were all dismal candidates:

Guy #1:  Recently divorced with two children, openly tells her he’s not ready for a serious relationship, but someday he wants to remarry and maybe would have another child if it was the right woman.

Guy #2:  He’s fun, hot and the chemistry is great.  He’s never married and says he’s looking for the right woman to settle down with and have a family.  She hears from him once every week or so. He’s busy with work and other commitments. They go out once a while, have a great time and then – poof, she doesn’t hear from him for days or sometimes weeks.

Guy #3:  What I call the “pop-up ex.” They dated last year. It didn’t work out for many reasons. Once in a while she gets bored or lonely (or drinks and dials) and wants some attention. It is fun at the moment, but she’s left feeling sad and a little resentful. Laurie says when she meets the right guy it will stop, but in the meantime thinks it’s better than nothing.

There is  nothing “wrong” or “bad” about any of these men. They’re just not looking for a committed relationship with Laurie. While there is nothing wrong with casual dating for fun or revisiting that great chemistry with your ex, you must recognize the peril of taking such actions when it’s not truly aligned with your relationship goals.

There’s a difference between taking time to let a healthy relationship develop and see where it goes – and waiting for a man to change to meet your needs.  

You need to make choices about whom and how you date based on what you want right now.

It can be very scary to let go of companionship, even when it isn’t giving us what we want. Many of us ask the question that Laurie asks me: “But why be alone? Why not keep dating Mr. Wrong until Mr. Right shows up?”

Here are two important reasons to cut the cord:

  1. “Something” is not better than “nothing” in the long term.  Your time and space are all booked up with men who don’t want the same thing that you do. There’s no room for real love to enter the picture. You’re wasting her time.
  2. If you are looking for a committed relationship that leads to a marriage and a family, why date someone who is not looking for that too? It’s like saying you want to lose weight and then eating donuts all day. It’s not going to happen!

Like Laurie, we must all be brave and honest when we’re asking for what we really want.

If your date doesn’t have the same relationship goals, it’s time for you to nicely say “goodbye.”

When I suggest to Laurie that she ask her dates what they want from a relationship, she is aghast, “You mean tell him I’m looking for a partner and a family?  What if I scare him off?”

We often get squeamish about asking someone else what they want in a relationship, even if we have no trouble asking about what they want in other areas of our lives! I ask Laurie if she has an issue asking these men about their career goals, interests, or where they see  themselves living long term. “Of course not,” she says.

“So why not ask about what he’s looking for in a relationship?”   

While I’m not suggesting your start an inquisition on the first date, it doesn’t take months to find out if you have a mutual vision for your romantic future. If your date is balks at the question, then you just saved yourself a lot of time and potential heartache.   

Let me ask you…

  • If you wanted to travel to Paris would you take a flight to Miami,  hoping the plane might change course if you just hang in there?
  • Would you accept a new job without even inquiring about the salary?  

It’s time to take a look at how you’re doing love and get out of your own way.

Here’s my advice:

  • Take responsibility for who you are deciding to date.
  • Don’t approach your romantic relationships hoping and wondering! If you don’t know what he wants, ask him! Have an honest conversation.
  • Let go of relationships that don’t align with what you want. Don’t buy into the “something is better than nothing” belief!

It’s time for you to take control of your love life. Get out of your own way – and find what you want. The power to make a real change is in your hands.

*If you want to explore what’s been happening (or not happening) in your love life or get tips on how to have these difficult conversations, let’s talk! Special Valentine’s Week offer: book a complimentary 20-minute consultation with me to see how I can help.

Yoga Teachers and Money: why you’re underpaid and what you can do about it

It’s hard to make a living as a yoga teacher.

We run across town from class to class, trying to cobble together enough money to make a living wage. New yoga teachers often teach for free to gain experience, and a decent starting wage is usually around $30/ class. Even veteran yoga teachers rarely make more than $80, unless they’re profit sharing with the studio.

If you’re not happy with your earnings, perhaps its time to do a re-think.

Untangle Old Beliefs

One of the reasons that yoga teachers frequently struggle is that we suffer from a misguided belief: “I can’t get paid to do what I love.”

Many of us took a yoga teacher training because we wanted to deepen our practice – not because we wanted to teach professionally. As a result, our motivation to teach comes from a desire to share our passion rather than make a buck. Because we love what we do, we may feel that we don’t deserve to get paid.

“There is nothing wrong with getting paid well for work that you love!” says Christine Young, a life coach based in New York City. “Clients will value the work they do with you even more if you respect your own time and worth. Charge accordingly to the results you provide – they’re worth it.”

Think about it: if you love what you do, then you will invest time, money and resources to be even better at it. You show up with enthusiasm and go the extra mile for your students.

Suggestions:

  1. When you’re setting your rates, do a pre-think about the experience and value that you will be providing to your clients.
  2. Consider the financial and emotional commitment that you have made in becoming a teacher: your investment in your 200 hour, your life experience, your continuing education. By acknowledging the investment that you have made, you may feel more confident in the worth of your offerings.
  3. Consider your own expenses. As a yoga teacher, you are responsible for several expenses, including professional dues, continuing education, taxes, music, travel, and insurance (to name a few!). Remembering your financial output will help you feel more firmly grounded in what you need for input.

Rethink “Spirituality”

“Yoga is a spiritual practice, so don’t be so materialistic.”

While yoga may be a spiritual practice, we live in a world where we need to pay the bills. Even gurus would take gifts from students in order to support their need, to…oh, eat. An honest exchange of goods and services is part of living in our society.

Setting reasonable prices is part of participating in this flow of energy.

“Think of money from a spiritual context. What you put out there you receive. If you are putting out a great service, the universe wants to return the favour financially.” – Christine Young

How to set your rates

To determine your fair market wage, start with objective research. Find out how much yoga teachers are generally paid in your local area by canvassing teachers and studios. It’s also a good idea to find out the criteria by which wages are set. Some studios will pay everyone a flat rate, while others will scale wages based on criteria such as:

  • experience
  • number of students who come to class
  • seniority
  • perceived commitment to the community

Once you’ve completed an objective analysis, it’s time to do an internal check with your gut.

When you’re setting your rates, do you feel that the exchange is equitable? Setting your rate too low can result in you feeling smaller, powerless, or diminished. Setting prices too high may feel like grasping, desperation, or self-importance. Check out how different prices feel to you in your body; often you can get a good sense of what feels appropriate by trying a few different numbers on for size.

Fiscal Realities

Bottom line? Most yoga studios aren’t very profitable. The hard reality is that yoga studios don’t have a lot of leeway to offer their teachers a great income; revenue from public classes alone usually won’t pay the bills. Unless a yoga company has been able to leverage a popular teacher training (Bikram, CorePower, Yoga Works) or successfully implement a certification track (Anusara), it will not reach the profit margins enjoyed by similar businesses in other sectors.

If you wish to improve your personal income but don’t want to teach more than twenty classes a week, then consider creating other revenue streams. These streams could be yoga related:

  • yoga project management (ie: running a yoga program for a corporation, club or school)
  • corporates
  • privates
  • retreats
  • workshops
  • teacher trainings
  • online courses
  • online classes
  • specialty yoga (acro, partner, kids, prenatal, yoga therapy)
  • coordinating and working with other organizations (a holistic health centre)
  • owning or managing a studio (however, see “bottom line,” above)

Or they may not be.

If you love teaching yoga, but enjoy the financial stability from your day job, then why not do both? Yoga teaching is a forgiving and flexible side career, since most people love attending classes after working hours. Teaching part-time will also help you avoid the most dreaded yoga injury: teacher burnout.

Love to hear from you.

How do you manage balancing yoga teaching with creating financial stability?

I’m sorry my yoga offends you: a defence of modern yoga

I’m sorry my yoga offends you…….

There is a divide in the yoga community right now and I feel like I have one foot on either side of a great valley.  The teachers, gurus, and practitioners who are seasoned and rooted in the traditional and classical styles of yoga stand on one side.  The newbies to the yoga scene, with their fast paced vinyasa, fusions styles, intense heat, loud music, Instagram poses, and flashy lycra stand on the other side.  I am somehow straddling the void with an understanding and appreciation of both perspectives and hope that this piece can act as an opportunity to bridge the gap.

I have recently been joking with some colleagues that I am the rock and roll of yoga, that there has been a shift in yoga culture brought on by a new generation of yogis to the scene. This shift is causing the classical yoga community to shake its head and cover its ears, and declare “that is not yoga!” It is not a far stretch of our imagination or memory to compare this scenario to arrival of rock and roll in the 1950s, the divide that was created and the defensiveness of the previous generation over what they believed the only definition of real music was.  It was music, just different music, that was connecting with a new generation that needed a different way to connect with and express what it was like to live in their world.

Yoga like music is evolving, and western culture is doing what it does best to anything popular by capitalizing, glamorizing, sexualizing and Hollywoodizing this ancient tradition.

I understand the uproar, because I know the beauty, art, science, tradition and mystery that makes the holistic practice of yoga so incredible. I understand the path that is so clearly laid out that does lead to evolvement of the self, harmonizing of the individual and collective, and the ability to live more rooted in that which is real. I am starting to step deeper into my own practice and understanding of all the limbs of this practice, though like many I started only intrigued by the physical. I too cringe a bit when I see images or new versions of asana practice, and the money making slant many are using. I have deep respect for the elders, the holders of wisdom and tradition and seek to learn from them as I become more and more ready for what they have to share. I have one foot deeply rooted with this side.

I understand and am part of the new generation of yogis who are living in a reality that is virtual, imaginary, and not at all rooted in the physical world. The reason yoga that is so physical, intense, difficult or hot catches there attention is simple, it reminds them what it is to feel. On the most basic level to create a sensation in the body and in the moment that immediately grounds them. It is like a gasp of air when you held it for too long. This reconnection with the physical is so foreign, yet so familiar, it sparks a moment of presence that becomes a seed.  Using asana to recreate that moment is what catches the attention of this generation, and holding attention is no small task.  Never before has the human mind been so tugged at, so over stimulated. Yoga gives us a taste of what it feels like to again be a real human. A seed is planted in the root chakra and then grows, because that is how yoga works.

One of my first teachers, Arlene Bjork, always reminded me not to concern myself with why people came to practice. The reasons/motivations could be a million different things and none would end up dictating what that person actually ended up receiving from that practice. Just know the more they come the deeper that seed will take root, the more it will be nourished, the more it will grow. We can all take something from this, to be reminded that each person’s path is their own. We can encourage people to come to the path and encourage them to continue, but where that path goes, what it looks like and where it ultimately leads is none of our business.

That being said, I do want to encourage more people getting on this path and perhaps that means opening our perspectives on how this looks for all of us. Perhaps we can see it all as a progression that will lead us in different ways to the same place.  Maybe this new generation needs the flashy, hot, and loud practice of asana to catch their attention in the beginning. But if you watch them beyond that you will see an evolution within them.  Their interest will spread over time to mantra, mudra, chanting, mythology, spirituality, meditation, and more sincere human connection.  I witness this all the time, but it happens over time. We need to see the bigger picture, the potential that exists within this illusionary “problem” with modern yoga. We have the potential of millions of humans becoming interested in their individual and collective evolvement. They may not end up on the list of the enlightened, but they may end up achieving human adulthood (thank you Jed Mckenna). To have a world filled with people who have learned to live in a way with more consideration will be of great benefit to the planet and all the beings who call it home.

My request to the elders: I respect what you stand for and what you have preserved, what you practice and what you teach, and I hope to learn all you are willing to share. I ask that you take a moment to consider a new perspective, to open your arms to me, to us, and our rock and roll yoga. To teach us when we are ready, to allow our path to where you are to be different than yours was.  To have faith that many of us will get there too. We will need you as teachers as guides to preserve the flame and carry the tradition, have patience and willingness to lead and not judge.

“Do not seek to follow in the footsteps of the wise, seek what they sought.”  Basho

Yoga Sequencing Skills: Sequence to Forearm Stand (Pincha Mayurasana)

Forearm Stand (Pincha Mayurasana) is a HUGE pose. It’s a backbend, inversion, hamstring opener, and shoulder opener all in one. To adequately prepare for this pose, you need to be aware of the following component parts.

Component Part: body parts that need to be warmed up or educated in order to do the peak pose

Video step by step to teach Forearm Stand

Component Parts of Forearm Stand

  • hamstrings (you don’t need these to do the pose, but you need the open to get into it
  • shoulder opening: arms above head, upper arms in external rotation
  • tricep /lat opening: part of the arms being above the head, and the elbows being bent
  • shoulder girdle stability: since you are weight bearing through the upper body, the shoulder girdle needs to be stable
  • backbend: focus education of back bending into the upper back (this includes getting the shoulder blades firmly connected into the upper back)
  • core: use abdominal core connection to prevent taking the backbend into the lower back
  • midline: hugging the legs together in order to maintain neutrality through the pelvis (rather than letting the legs turn out into external rotation, or the hips to fall out to one side)

Okay!

So the following sequence could be used for a variety of student levels. However, if you’re teaching a more hatha style class, then I would do less sun salutations, do very stable transitions, and likely not do the final pose (I’d make the peak pose dolphin rather than full pincha). For a flow or power class, I would use more vinyasa to link the poses.

Class Opening

  • virasana/ vajrasana: set up the neutral pelvis position here
  • cat/ cow, and dancing cat/ cow: general warm up, educate shoulder girdle
  • downward dog, forward fold, stand to Tadasana

Warm Up

You may link these poses or teach each one by one. This is a listing of poses that I would use to help prepare for forearm stand (and in the rough order that I would use them), but I have not included transitions or described specifically how to teach them. Also, this is not a complete list, just some of my must have faves!

[table id=1 /]

Peak

Forearm Stand, naturally! Optional props: shoulder width strap above elbow (to prevent elbows sliding out), and block between hands (to prevent hands sliding in). Video of step by step. 

  • Stage 1: sphinx
  • Stage 2: dolphin
  • Stage 3: dolphin with one leg lifted at a time
  • Full: at wall

Cool Down / Integration

Counterpose with poses that release muscles that have been worked (such as abductors and adductors) and bring spine into flexion. Options include:

  • Baddha konasana (cobbler’s pose)
  • Janu Sirsasana (head to knee)
  • Seated twists (Maricyasana or Ardha Matsyendrasana)
  • Outer hip openers (Thread the needle, “Swan,” Cooling Pigeon)

Have fun, look forward to hearing how it goes!

Want more? Check out my continuing education courses in Yoga Sequencing and Teaching here.

4 Enchanting Yoga Destinations You Can Escape To!

In order to practice yoga, you don’t need much in terms of equipment or space. Enough room to lay down a mat is more than sufficient. But the environment that you practice in does matter. Ideally, it should be airy, filled with light, energizing and calming in ambiance at the same time. Or in other words… your living room floor!

But once in a while, who doesn’t wish for a change in scenery? Moreover, an occasional getaway can be a good reminder of how important it can be to find time to do the things that we love. Even seasoned practitioners and trainers take off for a retreat or a teacher training occasionally in some far off, exotic locale like Bali or Spain.

All this should be reason enough for you to head off to a dedicated yoga retreat! With the recent boom in popularity for yoga across the world, there is no dearth of destinations that suit every lifestyle and budget.

If the thought entices you enough to look up your next holiday destination, we have the perfect solution for you. Without further delay, here is our list of happening yoga hotspots across the globe.

Benaras, India

Serious practitioners of yoga consider a visit to the birthplace of yoga an essential experience in a lifetime. But India’s singular magic can be as enchanting for laymen as it is for globe-trotting yogis —and what better place to start off than the spiritual holy town of Banaras (Varanasi).

An incredible place with sacred temples on the banks of the holy river Ganga is the right location to absorb real life experiences on various aspects such as devotion, service, and spirituality.

Rishikesh or the ‘world capital of yoga,’ is another one of the rare places in the world where you actually get to be trained by a traditional ‘Yogi’ dressed in robes! There are several ashrams where the traditional wisdom is imparted as well as resort’s off the beaten track devoted to yoga teacher training in the hills and also in popular seaside homestays.

Bali, Indonesia

There is much more to Bali than what’s depicted in “Eat, Pray, Love?,” the 2006 bestseller that has driven hundreds of thousands of (mostly) women to this obscure island in Asia. Bali is pretty much everyone’s dream vacation and also chock full of must-visit destinations for yogis of all hues.

A Balinese yoga retreat will let you escape to a beautiful and exotic haven away from the hustle and bustle of everyday life. You can work out, meditate, eat healthy food or simply relax day long.

There is no dearth of experienced yoga teachers, studios and holiday retreats. Small fishing villages that dot the pristine coastline of the island is home to a collection of chic beach resorts and some of the region’s best snorkeling and diving spots. You get to practice yoga in the open air – on platforms that either overlook the azure sea, or rolling hillsides and fields.

For those with an interest in the exotic, an exposure to Balinese culture can be enthralling, especially for westerners. Holidays see batches of tourists from all over U.S. as well as Europe.

Nosara, Costa Rica

Well known for its biodiversity, surf friendly shores, adventure tours and friendly locals, Costa Rica also happens to be a top destination for yoga enthusiasts. Several yoga retreats are open throughout the year, with daily classes that are open to both locals and guests. Some boutique retreats are elevated above the surroundings with spectacular views of the ocean, rain forests and waterfalls making for a surreal setting to practice yoga.

In addition to yoga, wellness and education centers conduct workshops related to health, sustainable living, spirituality and personal growth. Numerous Eco-friendly retreats host specialized yoga vacations that also include organic meals that are farm to table and served in communal settings. A truly marvelous opportunity to indulge yourself while benefiting from rejuvenation in the bargain!

Costa Rica’s wellness capital, Nosara is an ideal place to space-out, rediscover one’s balance and fully embrace the yogi lifestyle. It is home to a health and environment conscious expat beach community that has for years drawn surfers, nature enthusiasts and yogis from around the world. A vast selection of lodgings are available – ranging from budget-friendly hotels and hostels to more upscale resorts and luxury property rentals.

Ibiza, Spain

More famous for its clubs and nightlife, it’s surprising that Ibiza is also a top destination for aspiring yogis, particularly the quieter north-eastern coastline. As the new year festivities wind down, the party crowds leave the shores, making it the perfect time to explore the island’s gorgeous landscapes and indulge in the natural bounty.

One can start off with some ‘surya namaskar’ or sunrise yoga on a deck overlooking the ocean, progress to some high-intensity interval training workout and end the session with a cooling dip in the sea. You can also partake in guided meditation sessions at some of the world’s most sacred and enchanting spots. If you feel up to it, you can try out Stand Up Paddleboarding (SUP), the new fad great fad that’ll have you look at even standard yoga poses in an all new perspective. (If you’re interested in SUP retreats, check out Kite West.)

During the downtime amid all the hectic yoga teacher training or off-days you can discover the hidden treasures of Ibiza – the pine scented forest paths, obscure bays with crystal clear water, uncovering quartz crystals and witnessing magical sunsets in the cozy lap of nature. The surprisingly healing vibes energize you for further adventures ahead or calm you down as you stretch out and relax after a day of exploring.

Be it a beach, a hilltop or mountain side, in the middle of the rainforest or paddy fields, these exotic destinations have no dearth of ideal spots for those looking to relax, reflect and rejuvenate their jaded minds and tired bodies with yoga, healthy food, and meditation.

A word of caution though: while most yoga retreats host retreat and training programs throughout the year, it’s always a good idea to book ahead during the holiday season.