Teaching Yoga Mark Stephens

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Introduction​

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This is an excellent book on how to teach yoga and has a wonderful overview of essential yoga concepts in its first half. It is a must buy for any yoga teacher.

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General Notes

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Introduction:

Who am I?  What makes me feel happy and balanced?  How can I make things easier and steadier?  Just breathing becomes a profound tool for awareness.

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To flow one needs form and a stabilizing structure.  Live a river flowing through the mountains.  It may be like the Los Angeles River, seemingly lifeless or live a river who has broken its banks.

 

Every one of his students has been his teacher.

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Ch. 1: Ancient Roots of Modern Yoga:

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There is a light that shines beyond all things, it shines on our hears.  Yoga comes from a wild and deep river of ancient traditions: Hinduism, Buddhism, and Jainism. 

 

The oldest Veda is the Rig Veda (1700-1100 BCE).  Meditation is the primary principal taught by the Vedas, taught via mantra or repeating certain sounds.  Vedic hymns are often sung in kirtan by bhakti yogis.

 

The Upanishads were written in the first millennium BCE and are the basis for Vedanta yoga. Atman or the inner self is distinct from the true, absolute self: brahman.   There are three parts of the body (casual, subtle, and physical) and koshas (or five sheaths).  Prana, or life force, is found in several of the Upanishads.

 

The Bhagavad Gita, or Song of God, is a pathway to inner peach via connecting with the divine.  Stopping the discussion of the “I” is essential.  Dharma is destined duty, and the idea of Karma yoga (service yoga), Jnana yoga (knowledge yoga), and bhakti yoga (devotion yoga) arise.

 

Patanjali’s Yoga Sutras were composed around 200 CE.  The purpose of yoga is to calm the fluctuation of the mind and achieve samadhi.  There is not the discussion of a single yoga pose or asana. 

 

Nice review of the ashtanga (8 limbs).

 

Tantra is the idea that everything is sacred in the Universe and is the basis for hatha yoga.  Tantra has three traditional practices: mantra or vibrations of sound via chanting; yantra: meditation on a divine female form; and puja or sexual experiences to bring union.  Trantra started in Kashmir in the 9th century known as Kashmir Shaivism with the idea to take all existence as divine.  Out of this concept grew the union of Shiva and Shakti becoming one, which to many evokes the notion of sacred sex but is only a small subset of trantra.

 

Bring consciousness to the breath and feel you are breathing completely, letting go of the breath completely.

Hatha Yoga was first written about int eh 14th century by Swami Swatmarama.   There are three purposes of hatha yoga: 1. To purify the body. 2. To balance the mental, physical, and energetic bodies.  3. Awakening purer consciousness.  In hatha yoga the body is purified via creating an inner fire to increase circulation and revitalize all of the organs as well as allow prana to move freely.

 

Kundalini is the energy that was unleased in creation. 

 

Shatkaram are purification practices.  Shat means six and karma means action.  The goal is to bring the three doshas into balance.  Dhauti (internal cleansing), basti (yogic enema), neti (nasal cleansing), trataka (concentrated gazing), nauli (abdominal massage), and kapalabhati (brain cleansing) are cleansing techniques.  

 

Ch. 2: Modern Hatha Yoga:

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Yoga has changed more in the past 30 years than in all of its history.

Pierre Baker (aka Pierre Arnold Bernard)—the great Om and his son Theos used yoga for their own purposes. 

Indra Devi popularized yoga in Hollywood after studying with Krishnamacharya.

 

Types of yoga:

• Ananda Yoga: Developed in 1968 by J Donald Walters, a student of Yogananda.  It focuses on energization exercises with 39 energy regulation techniques.

• Anusara Yoga: John Friend founded Anusara yoga in 1997 to align the flow of grace and awaken the truth.  It is a heart centered approach with a strong community aligned around connecting the divine in yoga with daily life. 

• Ashtanga Vinyasa Yoga: Firmly grounded in the Yoga Sutras. Yoga chikisa meaning ‘yoga therapy’ focused on the body’s energy pathways (nadis) are opened.  The second series called nadi shodhana focuses on cleaning the nervous system.  Ashtanga is a highly focused practice.

• Bikram Yoga: Bikram Choudhury founded the yoga and was a very self-confident individual. Studio are heated to at least 105 F and each of 26 poses is performed twice and held for 30 seconds or a minute in a preset sequence.

• Integral Yoga: Integral yoga integrates hatha, raja, bhakti, karma, jnana, and japa yoga.  It incldes meditation, mantra, service, devotion, pranayama, kriyas, and deep studies.  Each individual’s path differs.  The California Institute of Integral Studies was founded in 1968 and the city-ashram in Auroville both continue to be leading teaching locations for Integral Yoga.

• Iyengar Yoga: His father died when he was 9 years old.  His brother in law, Krishnamacharya took him in and yoga helped Iyengar’s health.  He used props and modifications, and there is a very specific alignment for each pose with students learning to be perfectly comfortable when in the final posture.  Poses are held longer than in Ashtanga yoga, and there is striving for stability.  The certification process for teachers is complex with a great deal of hierarchy. 

• Krishnamacharya Yoga: He was 5 feet, 2 inches.  His father passed when he was young.  He ventured into the Himalayas and learned from Ramamohan Brahmachari, who had a yoga school at the base of Mt. Kailash, where Krishnamacharya studied for seven years.  He believed yoga needed to be tailored to fit each person.  Each pose must balance steadiness and ease (sthira and sukham) Pratikriyasana, or counterposes, are essential for balance.

• Kundalini Yoga: Historically Kundalini was practiced in secret, primarily by those of the Sikh faith.  Yogi Bhajan brought Kundalini Yoga to the West in 1969.  Kundalini is focused upon moving the energy up the chakras via an intense practice.  Arms are held in the air for long periods and a strong inner fire is built.

• Power Yoga: Beryl Bender Birch developed power yoga in 1995 to build strength and flexibility.

• Sivananda Yoga: Developed by Swami Sivananda, who wrote over 300 books and emphasizes slow diaphragmatic breathing techniques.

• Vinyasa Flow Yoga: Vinyasa means to place in a special way.  The class often offers different sequences. It is not a system, so it allows for creative sequencing.  There is limited, if any, hierarchy within the teaching of vinyasa flow yoga. 

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Ch.3: Subtle Energy:

In the Yoga Sutras Patanjali discussed the nature of klesha,s self illuisions.  The three bodies (shariras) are the physical body (sthula), the subtle body (sukshma), and the casual body (karana).  Within the physical body is the annamaya (food) kosha.  Within the subtle body are the Pranamaya (energy), Manomaya (mind), and Vijnanamya (intellect) koshas.  Within the causal body is the anandamaya (bliss) kosha.

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Prana is all vibrating and all physical energies.

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There are five Prana vayu’s (winds). Prana-vayu (sets things in motion) via jalandhara bandha and ujjayi pranayama, Apana-vayu (downward) via mula bandha and pada bandha, Samana-vayu (swirling action) via core work and building fire, Udana-vayu (exchange of air and food) via vocal expression, and Vyana-vayu (moving outwards to distribute food energy) is associated with the water element.

 

Nadis are channels that allow for flow of energy. If a nadi is blocked, prana cannot flow, and imbalance is created.

 

 

The three bandhas combined create the mahabandha, and the sushumna becomes active.

 

Lasting Happiness resides only in the human mind and heart.

 

Chakras activate a higher energy system than the physical body.

 

Manipura chakra is linked to the adrenal cortex.

 

3 Gunas (natural tendencies of the mind/emotions): 1. Sattva (clear and calm). 2. Rajas (obsession or needing something). 3. Tamas (confused mind with indecision and lethargy). 

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3 doshas outlined.  Ayurvedic practitioners help to cultivate balance between the doshas.

Vatta tend to be cold and dry—flexible while young but stiffer with arthritis later in life.  Their yoga should be slow and gradual.

Pitta benefit from letting go of competitive tendencies with cool and nurturing asanas.

Kaphas benefit the most from a warm and flowing practice.

 

When student first arrive in class, they need to adjust to the environment.  Ask them to turn inward and focus on their breath can help.

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Ch. 4: Body Structure and Movement.

Pada Banda: spread your toes wide apart.  Lift the inner arches of your foot.

 

Dorsiflexion creates greater stability.  Plantar flection lets energy flow out foot.

 

In W1 and W2 the ACL must be supported via proper knee alignment.

 

Moving too quickly risks injury and torn ligaments.

 

Pelvic imbalances tend to be manifest below the knee or in the spine.

 

Femoral heads and necks differ greatly by individual.

 

Baddha Konasana are primarily the five hip adductors.

 

The psoas links T12 to L5.  If the psoas tight it can cause lordosis and compression in the low back.  The psoas is a powerful hip flexor (engaged via brining the knee towards the chest).  A tight psoas will limit back bends.  

 

The liver, spleen, stomach, intestines, pancreases, gall bladder, and appendix are all insulated by the core muscles.  Four groups of core muscles protect them: rectus abdominus, transverse abdominus, internal oblique, and external oblique.

 

Transverse abdominals is the deepest.  Rectus abdominus is the six pack and most superficial and if over strengthened can pull the ribs out and cause limited breathing.

 

The spine is a system of skeletal, neurological, electrical, vascular, and chemical inputs, which create fluid movement.  The pyramid-like structure aids the spine’s stability.  The spinal cord ends between L1 and L2. 

 

Mula bandha creates a sense of grounded levity in practice.  Uddiyana banda pulls the entire abdominal region back towards the spine and then up towards the breastbone—it creates a light, uplifting energetic action.

 

The shoulder is not a joint but a complex system of three bones tied together by muscles, tendons, and ligaments.

 

No two bodies are the same in their bone, skeletal, muscles, tendon, or attachment structures.  The body is not isolated parts but works together.

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Ch. 5: Creating Space for Self-Transformation:

Teaching should create space for self-exploration.

 

Yoga is not a practice of attainment. Yoga is an unending process of self-discovery or self-transformation. 

 

It helps to have a dedicate space with a smooth floor, walls, fresh air, and dimmer switches and/or natural light.

 

Yoga classes should be laid out to allow you to see students.  Staggered mats in classes can create more space for lateral movement.

 

When meeting new students consider their prior experience and any physical limitations.

 

If students are not clean or talking during class or arriving late/leaving early, discuss it privately.  Attire and scents should be considered as well.  Bear feet are most appropriate.

 

Spiritual is inclusive and not religious.

 

Greet the class when they arrive.

 

Perhaps start class on a bolster or block with grounding via the sitting bones and bringing the focus to the breath.

 

Allow for personal and private dedications of practice.

 

AUM: a from Braham’s essence.  U from Vishnu’s preservation of the universe on a lotus, and m from the completion via Shiva.

 

Begin with slow, rhythmic movement and breath/body connection.

 

The mind tends to follow the eyes.

 

Create a spiritual ambience in the room.  For some connecting with lunar cycle and seasons helps bring a rhythm.

 

Surya is the chief solar deity

 

Nataraja is the dancing warrior and also the god of destruction.

 

Virabhadra is the fierce spiritual warrior with a thousand arms and three burning eyes

 

Shakti is the divine female with famine power.

 

Astavakra is the transcending misunderstanding with 8 brooks in his body.

 

Ganesh removes obstacles and is the second son of Shiva and Parvati with an elephant head.

 

Vasistha and Vishvamirta are effortless grace and determined practice.

 

Hanuman is leaping with devotion, a celestial being with the tail of a monkey and the servant of King Rama. 

 

Incessant chatter is klesha’s.

 

Offer a process for refinement or to burn off.

 

Honor each student’s condition while offering a path that may help.  You are not a doctor or psychotherapist. 

 

Help dissolve emotional knots in the energetic body or samskaras.

 

Things to teach: breath awareness, self awareness (overcoming dukkha or stuggle in life), refining knowing or vijnana; and opening to love.

 

Potentially have students draw hands to heart center, breath through the heart, create a living ritual, maintain human touch. 

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Ch. 6: Techniques and Tools in Teaching Yoga:

Class should be adjusted for the students.

 

Ask new students about previous practice?  How often?  Injuries?  Pregnant, Work life? What do for exercise.  Self-reporting is not perfect.

 

Notice students’ breath and general vibe.  Where is their energy?

 

Yoga is practice not attainment.

 

Many different learning styles: visual, verbal, bodily, musical, interpersonal, and intrapersonal.

 

When speaking try to make voice audible, music lower than voice.  Flow with the arch of the class (not the outliers on either side).  Speak from your heart.  Use plain language with concise actions and action verbs.  

 

Encourage being present, breathing, and relaxing.

 

Cues: Hands: Spead your fingers wide, draw energy from the inner palm of your hand up your writes.  Feet: Root down via the inner ball of the feet.  Lift the aches of your feet. Sitting bones: Root down firmly into the sitting bones.  Legs; Spiral the inner thighs down or back.  Head: Maintain the natural curvature of the cervical spine.

 

Moving meditation occurs when the body, breath, and mind are synchronized.

 

Always teach yourself an asana before teaching others.  Do it over and over again.

 

Can do an in the flow demo or gather around demo (be in the middle of the room, encourage others to circle around, explain it before you do it, then do it twice, ask for questions, and finally guide them as they do it). 

 

Remind students to stay present with their breath and relax.

 

Pace of class must be adjusted to students—no pace is right or wrong.  Holding longer can allow for deepening poses.  Wit beginning students offer more dynamic movements in or out of asanas. 

 

Samasthihi offers a chance for the equinity of body, mind, breath, and spirit. 

 

Create space for rest and space for self-assessment

 

Price touch can convey an energetic action, clarify a verbal cue, give students support, bring awareness to a part of the body, stabilize, increase range of motion, or increase trust.  Be deliberate with the objective of your touch.  Always ask permission before touching—what is okay for one person may not be okay for another.  Release physical contact gradually to ensure student stability.  Touch can offer clarifying, awakening, stabilizing, emphasizing, moving, grounding, or comforting aspects. 

 

Do not let students breath to go deeper.  Breathe with students.

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Ch. 8: Teaching Pranayama:

 

The breath nourishes and guides the asana practice and is a source of energetic awakening.  Breath awareness brings all other awarenesses.

 

Slow breathing is relaxing while faster breathing is more energizing. 

 

Nadi shodhana balances the flow of prana up the ida and pingala nadis.

 

Once cells are oxidized they need to flush out C02. 

 

Each lung has 1,500 miles of airways and 300 million alveoli, cellular structures athat allow for the exchange of O and CO2.

 

Breathing provides suppleness and elasticity of the ribs and costal cartilage and builds muscles that support he spine. 

 

The diaphragm is responsible for 75% of the inhalation.

 

Pectoralis minor lifts the ribs forward and opens the upper chest.

 

Depression and anxiexy cause shallow breath. 

 

Puraka: inhalation.  Rechaka: exhalation (lift mula bandha as exhale)

 

Ujjayi pranayama increases the vibrations in the larynx, helps warm the breath, and creates a sound that calms the nevers. 

 

Pregnant students and those with high blood pressure or heart conditions should avoid all pranayama.

 

Sama-vritti is equal fluctuations of the breath.  Observe the breath.  Notice the duration of inhales and exhales, counting each.  Try to bring them to balance. 

 

Vishama-vritti is unequal fluctuations.  Make the inhale 2x the exhalations. 

 

There are many types of Pranayama. Pranayama is like a chainsaw; it can be a tool to create wonderful creations or for destruction.

• Kumbhaka is breath retention.  Develop it slowly.  Antara retains the inhale, bahya retains the exhale.  Detailed methods of kumbhaka are outlined that involve the bandhas, proper retention for 15 seconds or more, and release fix relaxing the belly.  Ratios of inhale and exhale are also worked with. 

• Kapalbhati, or cultivating light breath, pranayama energizes the body via oxygenating the blood supply.  It starts with ujjayi pranayama with mula banhda.  The breath is then rapidly blasted out the nose and repeated twenty five times.  Bhastrika, or bellow breath, is similar to Kapalbhati and learned after Kapalbhati. 

• Sitali, or cooling breath, is slowly and deeply drawn across the tough.

• Anuloma and Pratiloma, uses the fingers to partially close the nostrils, being attentive to apply pressure to both sides of the nose.

• Suryabheda, stimulating vitality, inhale slowly deeply through the right nostril, close both nostril, engage bandhas, retain, and exhale via left nostril slowly and completely.

• Nadi Shodhana, purifying, alternate nostril breath. 

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Ch. 9: Teaching Meditation:

 

Meditation is like dancing, it’s like grooving.

 

Following the breath can be one way to follow another source of vibrations.

 

The steadier the mind, the clearer the mind.

 

Sam (‘together’) a (‘towards’) dhi (‘intellect’).  To get to equal intellect or pure bliss.

 

Choose a comfortable seat.  The palms can rest in the lap or in a mudra on the knees.

 

Mantra can help—inhale, exhale.  Counting can also help.  Start with 100 and count down.

 

Visualize light rising up your spine. Visualize each chakra.

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Ch. 10: Sequencing and Planning Classes:

 

Intelligently plan and route the class, then communicate the path; and provide guidance along the way. 

 

The power of insight is in its simplicity. 

 

Move from simple asana to complex.

 

More from dynamic to static exploration.

 

Cultivate sattvic effects, energetic balance.

 

Start with breath awareness.  A cross-legged position is most accessible.  For intermediate students Viranasa may also help students to adjust to the modo and energy level of the class.  Pranayama can move the class towards higher energy levels or sattvic states. 

 

Early asanas can warm the body as will ujjayi pranayama.

 

Never sequence backbends right after core work—neutralize the back if you do core just before backbends.

 

Standing asanas relate the most to the first three chakras.

 

Utthita Trikonasana, Prasarita Padottanasana, Utkatasana, and Malasana are good preps for Bakasana and Tittibhasana.

 

Parivrtta Trikonasana and Parivrtta Utkatasana are good prepariation for Parsva Bakasanaa.

 

Deep backbends should be when the body is the warmest.  There should be neutralizing and calming postures after backbends, eventually followed by gentle twists.  Twists also help calm anxiety and can be used before or after backbends. 

 

Twists need to be practiced evenly on both sides.

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Ch. 11: Specialized Teaching

 

Be patient with new students

 

You are a yoga teacher, not a doctor.

 

Lots of poses for various health conditions.  These have been generally incorporated into the yoga for health conditions page.

 

Loads of good pregnancy advice—well served by reading it all.  Take it easy.  In first trimester ujjayi fine but no kapalabhati pranayama or twisting.  Bridge rolls solid as are supta baddha konasana, swastikasana, vajrasana, virasana, upavista konasa, gomukhasana, and malasana.  W2 and hip openers also good.  In 2nd trimester, avoid jarring movements and ab work.  Feet apart in tadasana, adding squats in sun salutations, and seated hip openers and forward folds.    Third trimester, limited time lying supine, use a chair, inversions such as down dog can breech (or reverse breech) the baby. 

 

Squatting is always good.  No ab work and no kapalabhati pranayama for at least 6 weeks post birth. 

 

No pain, only slight discomfort with breath.

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Ch. 12: The Yoga Profession:

 

Subbing comes from existing relationships with teachers

 

At yoga studios there is strong (unspoken) competition over time slots)

 

Health clubs rely upon proof of registration with yoga alliance

 

In the late 1990s Unity in Yoga merged with Ad Hoc Yoga Alliance to create the Yoga Alliance

 

Your students are always your best teachers.  Listen to them and what they say but also what they don’t say.

 

Your most challenging students maybe your best teachers.

 

Stay with your own personal practice.

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Appendix A: Online Resources

 

Markstephensyoga.com/teachingyoga/html

Yogajouranl.com

Innerbody.com

Layogamagazine.com

Movingintostillness.com

Namarupa.org

www.ncbi.nlm.nih.gov/pubmed

yogairectorycom

yogafinder/com

yogasite.com

himalayaninstitute.org/yogaplus

ytcfims.com

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