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Tag: yoga teacher

Stuff That Yoga Teachers Say
Yoga terminology can be very confusing. Hand up who does not remember being new to a yoga class and at least some point wondering what on earth the teacher is talking about?
As September is kind of like January when it comes to “new life, new hobbies” mindset, I thought it would be a good idea to run through few of the most common words, phrases and wordings that you may come across in your yoga class.
Kindly note that as yoga spreads in popularity there might be some variations to the interpretation of yoga terminology. In this article I have tried to look for the most authentic/widely used one but if you have any questions/comments, leave a comment and we continue the discussion.
Props/”Take any props you might need”
Yoga props refer to the various objects that can be used to help us to get better into a particular pose, or to simply gain a better awareness for the pose by making it more accessible with the help of props. These objects include straps, bolsters, yoga blocks and wheels, blankets, chairs…
Not all yoga classes need props or make use of them, but if you are really interested in of the many ways they can be used, head to a Iyengar class – You will be served (plus Iyengar yoga is a wonderful form of yoga in general, you can read more about it here.)
OM
OM is an ancient Sanskrit letter and a sacred syllable. It is often described as the Sound of the Universe, the most elemental of vibration, a sound that attunes to the our true nature.
You can hear “Om” chanted at the start or end of the class, sometimes once, sometimes several times. It is however not present in all classes as different teachers have different styles. I sometimes hear that people can find “OM-ing” it a bit intimitating at first but trust me, nobody comes to yoga class to check out or judge your chanting voice. Just give it a go, you might like it!
Grounding/Rooting Down Through Your Feet
A confession: Until few years ago I really did not get what “rooting” meant, as in, what it REALLY meant. Was standing on my feet normally not enough? What was there more to it?
Through exploring the mountain pose (i.e. tadasana) with experienced teachers I have learned so much about using the whole surface of the feet, through big toe to the little toe to the edges of your feet and the heel. Today I would describe “rooting down” as becoming aware of the distribution of the weight in your feet, together with the feeling of the ground (mat) underneath. At the end of the day, how we stand impacts our posture so much, which in turn impacts how we feel internally and how we present ourselves to the outside world.
Who would have thought there is so much to simple action of standing?
Abdominal Breathing/Focus on Your Breath
Yoga is all about breath and specifically, about abdominal breathing. This can also be referred as belly breathing or diaphragmatic breathing. It means that we breathe using all available lung capacity, inhaling so that we feel our stomach expanding. We want to keep the inhales and the exhales more or less the same length.
I find it useful to inhale counting quietly in my head to three or four (or whatever is the suitable length at a given time) and keeping the exhale the same length. The additional benefit of this is that you cannot think anything else whilst counting so ta-daa, your focus is squarely on the breath.
There is so much more to be said about breath that I will make a separate post about it – in the mean time, check out this belly breathing video.
Vinyasa/”Take a Vinyasa”
This is a phrase you can hear a lot in yoga classes and it can get confusing for a beginner watching other doing what seems a very quick – and complicated – flowing sequence.
Translated from Sanskrit, vinyasa means “to place in a special way.” Each movement is a gradual progression from one to the next, hence the term ”vinyasa flow.” You link you breath to the movement and with practise it indeed reminds a flow. Most of the time. Sometimes, even for the most experienced practitioner it might feel anything but a flow.
Vinyasa is also used to refer a particular type of dynamic yoga class, and as a noun to refer a sequence of asanas taken as a transition between poses or two sides of poses. A chart of Surya Namaskar A that is the best illustration of what your class “take a vinyasa” can be.
Picture from http://www.jasonyoga.com/2015/03/13/sun_salutations/
“Feel the Body Melting/Surrendering to the Mat”
The best way I can put this is “just feel it, don’t think about it.” Melting/surrendering to the mat it is an encouragement to try and relax the muscles a little bit more (and there is always that little bit more), letting the thoughts go (rather than thinking all the things you are going to do after the class) and just allow yourself to be still.
Savasana
Often referred as most people’s favourite part of the practise, savasana (or “dead man’s pose” as it is called in English) is the final relaxation that comes at the end of the asana practise. Usually it is done lying down on one’s back, but variations can be keeping knees bend or having legs slightly elevated – whatever allows the practitioner to feel completely relaxed and peaceful.
It is perfectly normal to feel fidgety during savanasa. In today’s world we are not always very comfortable staying still. However do try stay in the class for the savasana and to breath through the mental discomfort – after few times you will learn to love it.
Namaste
At the end of the yoga class (but can happen in other situations too) you might hear your teacher say “Namaste”. This is usually combined with bringing our hands together in front of the chest, in the prayer position (also called “Anjali mudra, read more about that here) and bowing your head. The literal translation of “Namaste” translates simply as “I bow to you.” The more spiritual translation of Namaste comes to “The light in me greets the light in you”, representing the belief that we all share the one and Same Divine Consciousness.
Some teachers use the term ”Namaskar” which can be understood in a similar way in the context of a yoga class.
Any other yoga terminology you want to ask about or share? Please do so in the comments!

September 21, 2018
Lets Talk About Hands On Adjustments
When I started doing yoga more regularly about 12 years ago I never gave any thought to hands on adjustments. I don’t have any clear recollection to be 100% sure but I guess it is largely because in the classes I attended there were hardly any. In the classes I attended the instructions were given orally with the teachers demoing, to different degrees, the poses in front of the class.
As I started to practise more regularly and also to make a point of attending yoga classes in the places I got to travel to, I also got more acquainted with hands on adjustments. Usually they were perfectly pleasant and helped me to understand a particular point and to gain better awareness of the asana. But I also had different experiences. Once on a sports camp the instructor literally sat on my back during a forward fold. Sure I could go deeper but also I was not given any advance notice this might happen. I remember very clearly thinking, “I don’t like this.” This was both because it was physically uncomfortable (although not painful) and secondly, I just really did not appreciate somebody sitting on my back like that, in a pose that is supposed to be about internalising and calming down.
There have also been moments where I was given adjustments without any particular verbal cueing. I am of course sure the good intentions were there but if the teacher fails to verbally explain how and what a particular asana is about, it can be hard to grasp what the adjustments are trying to convey. Because it is not always about the physicality of the action not being welcomed, there is also the aspect of everybody learning things in a different manner.
Some years ago I was in a group of yoga teachers and we had an interesting conversation about hands on adjustments. We were in the presence of an international senior yoga teacher who advised us that when teaching a class, it is good policy to ask the students at the start of the class if they do not want any hands on adjustments, outlining few specific examples. This sparked a big (and very interesting) debate: Some of the group did not see the point of asking about adjustments. Their argument was that if you come to a yoga class, you should expect hands on adjustments. Some mentioned they rarely had any done so they had not given much thought about to the topic. Others pointed out that when you start a career as a yoga teacher you are likely to be focused on expressing your sequence the right way you would not even think about giving hands on fine tunings on the participants.
All the insights were very valuable and demonstrated how differently we can feel about a particular matter. What that conversation sparked for me was a deep consciousness of personal boundaries in the space of a yoga practise and the importance of respecting them.
We all come to our yoga practise from different backgrounds, with widely different experiences and expectations. What those experiences and expectations are, we do not know. But what we can do as yoga teachers is to give the practitioners the option of not to be touched. In the #MeToo era, knowing that the yoga world unfortunately has not been spared of its own incidents, this is even more important than ever.
…or trikonasana
So how to go about this? Some teachers lay out in their studio profiles that hands on adjustments are to be expected – This is great but also requires that the profile is read. Some ask you to raise your hand if you don’t want any – but then again, not everybody is happy to speak up in front of others, especially if you are new to practise. There is also the option of the teacher asking you to fold a corner of the mat, or putting a prop in front of the mat. The idea is good in theory but in practise, especially as a teacher, I am always concerned I overlook THE one prop, or the corner of the mat comes undone.

Recently I have however seen few new innovative initiatives. Few days ago Pranama Studio in Stockholm, Sweden, posted on their Instagram page that they are now using “Consent Crystals” in their classes. Pranama Stockholm writes: “We respect and honor you, and it is totally your choice to be touched/assisted or not during a yoga class. It might even depend on the day […] When you take a Consent Crystal with you in the class, our teachers will know your wishes without asking. Just place it next to your mat and we know we have your consent. Without it, we respect your wish not to be touched at that time and that class.”
Another example I recently saw was an American lady who had come up with a small two-sided cards, one side saying “yes” to adjustments and the other “no.” You just place the card next to your mat and the teacher will know. Unfortunately I cannot remember where I saw this but if you recognise this initiative, let me know in the comments and I will edit this post with more detail about this.
I feel this topic is very much part of the inclusivity in the yoga community discussion that has been taking place for some time now. I would be interested to hear your thoughts about this topic: Are hands on adjustments something you like, you expect, or something you have not really given any thought about? Any ideas you would have or you have seen how to communicate about this, either as a student or as a practitioner? Let me hear your opinions in the comments section!

August 9, 2018
Is there a diversity problem in yoga?
Last Monday I attended a teacher’s symposium on the topic “The Diversity Problem in Yoga” at TriYoga’s Camden studio. The premises of the talk was to find out (as much as possible) why yoga in the Western world, today being more popular and mainstream than ever, seems to practiced by a very homogenous set of people, often identified as a white, able-bodied, middle-class women. Why is it that whilst the population in general is getting more and more overweight and aging and the racial and religious diversities present around us, the yoga community as a whole does not necessary reflect these realities?
“Are we as yoga schools, teachers and students reinforcing existing barriers and divisions, and how can we actively dissolve them? How can we create a more inclusive space for everyone no matter their size, their ethnicity, their income and their gender?”
The panellists of the evening included Jonathan Sattin who founded the first TriYoga studio in 2000, Dana Falsetti, a body positive yoga teacher, Corrie Ananda Preece and Isa-Welly Locoh-Donou who teach Mysore and Pilates & Barre respectively at TriYoga and Frederique Sardais who was the first UK teacher to specialise in Adaptive Yoga, a type of specialist classes for people living with disability and limited movement.
From left to right: Jonathan Sattin, Dana Falsetti, Corrie Ananda Preece, Isa-Welly Locoh-Donou and Frederique Sardais
Kindly note that this post is not a transliteration of the 90 minute symposium. My aim is to bring forwards some of the many questions, challenges, various points of views and suggestions for improvement that came up during the discussion. I offer my take on these where I see I have something to add. The discussion was recorded and to hear it full you can head to TriYoga’s Facebook page. The photo credit of the two pictures of the panellists goes to TriYoga who kindly gave me the permission to use their photos.
I want to also highlight before going any further that we all have very different experiences so what is said below is obviously not the universal truth about yoga studios and communities. You do not need to agree with all/anything what follows below – for instance during my over 10 years of regular practise I have more often than not seen people of all ages, from six year old kids to the veterans for WW2, being represented in yoga classes. However this is not the experience many share and I accept age, as an example, can be seen an issue associated with the conversation about diversity in yoga.
For me when something is presented as an issue that needs correction of sorts there are few fundamental questions that needs to be asked right at the beginning, in order to not get lost in the conversation.
- What makes us say there is a diversity problem?
- What do we believe (or know) are the reasons for this problem?
- What does the ideal (or at least improved) situation look like?
- Is there something being already done to improve the situation and how is that working (or not and why not?)
In no particular order, here are some of the reasons why we can say there is a diversity problem in yoga:
- There seems to be considerably less of yoga teachers and yoga practitioners of colour than there are white practitioners.
- There seems to be a lot more women in your average yoga class than there are men. The same goes for yoga teachers.
- There seems to be are lot more people who are of “normal” weight if not “slim” practising yoga than people who are overweight.
- Most people we see in a regular yoga class are fairly able bodied, although naturally not all disabilities – starting from the mental ones – are visible to others.
- Yoga also seems to be very much associated with youth, and more specifically with females in their 20s and 30s, despite the fact the Western population keeps on aging.
In the birth country of yoga, India, yoga transcends all classes and casts. Where does this diversity problem in the West come from then?
A big part of modern yoga’s diversity issue can be traced (or, at least we like to trace it) to the popular imagery: From the covers and features in Yoga Journal to lululemon and Sweaty Betty look books, the white skinny (often very flexible) female is ever present in the photos. Most gyms and yoga studios, whether consciously or not, perpetuate the same imagery. You can talk as much as you want about the welcoming and open atmosphere of a studio in marketing materials but if everybody working there looks more or less that same (and you do not not look like that), this IS part of the reason yoga can be seen as homogenous, or even elitist, activity.
Now is this because of the image some studios want to portray, or is it due to a form of unconscious bias? I am sure there is an element of the both. However, at this day and age, especially when we are talking about an activity that is all about inclusiveness and openness, it feels appropriate to remind us all that the word “yoga” itself means “union.” Feel free to see the irony…
If there is a genuine will to improve things from what is seen as not the ideal situation, the only way forward for all of those involved in the community, as businesses and practitioners, is to fairly and squarely realise the current state and take concrete actions to move forward. As an example of this, TriYoga stated on their Facebook page few days ago ”We recognise (…) that some of our marketing material in the past may not have reflected our intention to be inclusive and we are working to change that.”
That is a big and very noble statement. Being inclusive is hard work, and maybe creating a studio space where nobody, EVER, would feel excluded is not even possible. Yet, by bringing awareness and mindfulness to our thoughts and actions in regards to the words we use, to the assumptions we make (or try not to make) and even to our body language, can take us a long way.
Finally, the financial barriers to yoga are also very real. Ten pounds (or euros) a yoga class can be a lot to pay for a single mother with three kids, for a student, or just for anybody living in an expensive city on a low salary. Many studios charge even more than a ten pounds for a drop-in class at peak-hours. It is true that many places have community classes that are priced on a lower level. However, as one of the audience members on Monday pointed out, if these community classes take place in the middle of the day when most people are working, their impact does not go very far, despite the beautiful intentions. On the other side of the coin, yoga teachers need a make a living too, to provide for the family, pay for the bills and maybe even put something towards the pension fund.
Where does the balance lie with between the yoga studios running as a business, the teachers sharing their passion and the people who can and could benefit from the practise we want to share and offer?
What do we want then and whatever it is, do we know if it already exists somewhere?
Any of the above said does not mean that all the white slim-ish middleclass women should hang their head in shame. None of us chose the body we were born in and nobody can be spared of illnesses and misfortunes of life just because of a socio-economic status. But a lot can be done just through education, having an awareness of the many realities that exist in the communities and checking if our assumptions of the realities are actually founded in the truth.
What came up few times in the discussion on Monday was the feeling of being an outsider, or not belonging to “yoga.” This can come from various factors: One can feel like his/her body shape is not represented and therefore accepted in a class, or have a teacher who does not know how to teach different body shapes and conditions through offering props and modifications. Yoga can feel very “white” activity, or a particular studio can just have a vibe that does not attract. The first time stepping into a yoga class can be a very intimating situation for anybody, so all of us can imagine how this is easily made worse by not feeling welcomed or fitting in for whatever reason.
It is also healthy to remember that yoga is much more than the asana practise. Meditation, breathing practises and studying the philosophy are also yoga. The Sutra 1.2 reminds us that yoga is about controlling the fluctuations of the mind. Reducing yoga to represent just asana is also an assumption to be challenged. It is important for all of us as practitioners and teachers to be open to all sorts of questions and show by example how yoga works for everybody, and in every day life. Just the other day I heard a friend saying in all seriousness (in my own kitchen of all places) how “I’d be too scared to go to a yoga class because apparently all those movements make you fart.” I did my best to reassure that more often than not, farting does NOT happen, and even if it does, it is ok (but really, it is rare! I swear!) Yoga is actually very simple physically – it is our minds that play on us to think otherwise. And that mind stuff – well, lets refer back to Sutra 1.2.
Like I said in the beginning, of course there are plenty of people who have never seen or viewed yoga as something alienating, “not for them” or lacking diversity. Yoga is lived and practised in variety of places, outside the traditional shala or the modern studio. Yoga exists in community halls and in the clubrooms owned by various religions. Yoga is featured as an integral part of weekly training for athletes ranging from rugby to ice hockey to martial arts. Yoga classes are offered in ballet schools and physiotherapy clinics, for children at schools and for elderly people in the form of chair yoga. Of course there is progress to be made but there is equally a lot of evidence to demonstrate that yoga truly can work for all, regardless age, race, religion and gender.
The way I see it, the conversation about the lack of diversity in yoga teaches us about the opportunities there are out there to reach out and connect with the community. Think about it and share your thoughts. What is yoga to you and would you like to see more diversity in yoga? What does that diversity would look like to you? Join the conversation in the comments below!

NB The featured image of this post is not my own.
Tallenna
Tallenna
November 9, 2017
Yoga Teacher Training – Things to Consider
Several of my friends working in the fitness and wellbeing industry have been asking me lately how and where is it good to do a yoga teacher training. Unless you follow a particular teacher and/or school of yoga (such as Ashtanga or Iyengar) there is an overwhelming amount of trainings out there and it can get quite confusing what they have to offer and how do they differ from one another. Below you can find some of the things you want to consider when making your choice.
What is your intention or rather, why do you want to do teacher training in a first place?
This might seem a bit of a silly question but the truth is, many people do a teacher training purely to deepen their knowledge and practise of yoga. And by all means, if you have the time and money for it, nobody is telling you not to go for it. However it might be useful to study other options if you “just” want to get more into your practise and enhance your knowledge.
Yoga retreats and workshop are organised pretty much everywhere, and there are many excellent yoga teachers who travel extensively making it easier to catch them in action. It is worth considering if a week’s intensive or a even weekend’s workshop focusing on a particular aspect of yoga is something you want to explore first, before forking out few thousand (or more) euros/pounds/dollars for your 200 hours full-on training.
An assistant to yoga teacher training can expect to spend a lot of time in certain poses, such as virabradrasana two.

“I’m mainly interested in the physical aspects of yoga…”
Well, a lot of us were, at least at the start. Some of us might still have a slight preference for asana practise. However, to be a good yoga teacher you will need to have a solid understanding of at least the basics of the seven other limbs of yoga in addition to the physical aspect. Approach them with an open mind and patience and you are very likely to be positively surprised. Or, choose a training with an emphasis on purely what you are interested (you might be missing out on something wonderful though…)
Talking of which…
…or trikonasana
…what does the training consist of?
It is no secret that there is a big problem with modern (Western) yoga teacher trainings in general: There is no one governing body for yoga teacher trainings, despite various alliances and groupings and, well, attempts of having some kind of uniform standards. Bluntly put, your training can include be whatever the course director has decided to teach to you, and the credentials of your teacher are not really controlled by anybody (regardless how many “RYT”s they have after their name.)
However, many teacher trainings do have the following modules included in some sort of form: Techniques, Training and Practice; Teaching Methodology; Anatomy & Physiology; Yoga Philosophy/Ethics/Lifestyle and Practicum. What emphasis is given to these modules can vary a lot from training to training and it is for you to find out and think what do you want to focus on. Remember that in addition to taught parts you might be required to complete certain number of self-practise in the style of yoga you are training on (in mine it was 20 hours in addition to the classes taken in-training) and complete written assignments.
I really have read all of these. Few times.
This might all sound a bit overwhelming and well, chaotic, so let me put it this way: I know several yoga teachers who have done two or more 200 hour teacher trainings, all in different schools, because each of them had something specific to offer. The homework is there to deepen your knowledge, for your benefit. As for the teaching practise, whilst I for one found it quite daunting at the beginning, we are talking about yoga TEACHER training and it is one thing to practise yoga and entirely other one to have the skills to teach yoga to others. Being a student of yoga is not linear path and at the risk the risk of saying a massive cliche, it IS all about the journey.
Learn to teach, teach to learn
Intensive or extensive, home or abroad?
There is a whole range of options available, in various languages. You can do a 21-28 day intensive on a paradise island, a modular inner city ones (and sleep in your own bed) or a training that is a combination of intensives and shorter workshops. I did mine over 6-month period, with intensive weekends (Sat-Sun) every other week. It worked well for me as it allowed a lot of time to read, practise and really let everything sink in, AND I still got to maintain a somewhat normal life too with work and friends. I probably would have found a intensive retreat type of training a little bit too much at that time, yet part of me finds the thought fascinating… so who knows, maybe for my next training I’ll try it out?
I hope this was of some use for you. At the end of the day, nothing beats your own research and gut feeling when it comes to choosing the YTT suitable for you.
As always, I’d love to hear from you so feel free to leave a comment below if you want to tell about your experiences, add something that was not mentioned in the text and/or ask something.
Sideplank, dolphin plank… sometimes yoga teachers do a lot of planking and it is not a bad thing.
Tallenna
Tallenna
October 27, 2017
Never too hot for yoga
July in Cyprus has been insanely hot (as in, A LOT hotter than the average 36-37C degrees) and humid. I still keep my yoga classes going (with great attendance as well so big bravo for everybody showing great dedication) but I have slowed down the rhythm of them somewhat. Focus has been on breath, some more detailed yoga philosophy and anatomy conversation and revisiting the basic poses, really taking our time to explore them and what difference minor adjustments can do. When lying down makes you sweat there is no point to have a super strong practise.
The one exception to this is the SUP yoga sessions I have been guiding on early Sunday mornings. It is the best time for the practise as the sun is high yet and the sea is little bit cooler. I’ve had many people coming to try SUP yoga (or “yoga inspired SUP fitness class” as I like to call it) for the first time, some of them yoga teachers themselves. I always tell them that they should not expect the practise on the board to be anything similar to their mat sessions. There is always some movement and current going on in the sea, none of which you can really predict. Although the boards used for SUP yoga are stable, they are still boards on the water and balance can be hard to maintain. Therefore warriors and lunges are done with a wider stance and you definitely get to work and feel your muscles in a different way. The SUP practise is also a good test on the state of ego: falling into the water happens easily but it is also part of the fun, as long as you let it be fun. At least the water is clear and warm, and you are guaranteed to wake up if there was no time for coffee in the morning.
Below are some pictures from my SUP yoga sessions this summer and during previous years. All of them are taken by the crew at WindsurfCityCyprus. To catch the next class I teach follow my Facebook page.

Tallenna
July 19, 2017
Yoga Etiquette: Good-to-knows for new students
It can be just as daunting as it is exciting to start a new activity and yoga is no exception to that. Whether you start to practise in a fancy yoga studio or at a more down to earth community centre, here’s a list of few unwritten rules that most yogis around the word follow. The physical yoga practise is individual yet collectively done and observing the yoga etiquette ensures a pleasant and respectful experience for everybody involved. It might also ease any starter nerves there might be. Most of these rules are pretty common sense though so most importantly, remember to enjoy your yoga class!
Arrive on time and stay for the whole class
Punctuality is always appreciated, especially in a space where there is one class after another one. However, even in a more relaxed setting please show your appreciation for the practise and respect for other participants by arriving on time. You can always roll out your mat and lie down to steady your breath and to settle in before the class starts. If you happen to run late for some reason, please enter the class discretely (if it is still possible – some studios can refuse entry if you arrive late.) It is equally appreciated that you stay for the whole class rather than pack your stuff when the relaxation starts. If you for some reason absolutely cannot stay for savasana, please inform the teacher in advance and take your place near the door so you can quietly slip out without disturbing others before the relaxation starts.
Switch your phone off and appreciate the silence
When you arrive to your yoga class, remember to switch off your phones, tablets and anything else that might make a noise during the class. This includes taking off any noisy necklaces or bracelets. And for heaven’s sake, if your phone rings, do not waste any time checking who is calling or even worse, answer it. Just sayin’ as it has happened…
Yoga classes can be great places to meet like-minded people but reserve your chatting to the space outside the class as many people like to take the time before (and after) the class to meditate or to enjoy the relaxed feeling. Keeping noise and chatter to the minimum during the class is also a question of safety as people will need to be able to stay focused and concentrate on (and hear!) the instructions given. After all, you want to be respectful of the environment, the teacher and the people around you, as well as preserve the energy of the class.
Be aware of the space you take and of that around you
If there is enough room in the room your yoga class takes place it is common courtesy to stagger your mats so that people behind you can see the teacher. Check also that you are not likely to hit the person on your left and right if spreading your arms to your side. If the class is packed, make room to those joining the class after you by moving your mats closer to each other and be attentive with your asanas. Be also mindful of your steps: do your best to avoid walking on other people’s yoga mats. Finally, we all have good days and bad days. Do not throw your stuff around but equally, offer your quiet smile to those who seem to need it.
Keep it clean!
Yoga is practised barefoot although usually you are welcomed to put warm clothes on during savasana for comfort (and health!) However, the yoga etiquette would like you to leave your shoes outside the yoga space and remove your socks. Trust me, nobody cares about your feet as long as they are clean, just like the rest of you. If you are borrowing a mat please clean it if there is a product offered for that and take it (together with other props) to where they belong after the class is over. Also go easy on perfume, scented body lotions, make up etc. Sensitivity or even allergic reactions to strong scents are a real thing.
Listen (to your body), try modifications and focus on yourself
Whilst yoga can be massively helpful for one’s physical and mental health, it is not a miracle cure for anything and it is entirely possible to hurt oneself if not practising with care. Make sure you inform your teacher with any injuries you might have so s/he can offer suitable modifications. Also feel free to take a break during the practise (by staying on your mat) if anything gets too much. Your teacher can guide you but nobody can be inside your head so learn to listen what your body tells. If unsure about your health and yoga, please speak to your medical practitioner before starting.
Even without any injuries, let go of any expectations of what you think your practise should look like, and never compare yourself to the person next to you or whatever you saw on Instagram the other day. Rather concentrate on the feeling, try out modifications suggested and if your mind starts wondering, do your best to bring your focus back to the practise. These things do not come easy for the majority of us but being aware of them is a good place to start. After all, it is not called yoga PRACTISE for nothing.
Yoga is much more than the physical practise so be interested about how to integrate it to your daily life.
Sure enough not all yoga classes include any talk about the philosophy per se but all of the points mentioned about yoga etiquette are rooted in its philosphical principles. Curious to learn more? You can start by checking out my posts about Yamas and Niyamas.
Tallenna
Tallenna
Tallenna
Tallenna
Tallenna
May 31, 2017
About Iyengar Yoga
Iyengar yoga is one of the most widespread yoga styles in the world, yet it is not as familiar to many as other yoga styles, such as hatha and asthanga. My first experience with Iyengar yoga was three years ago on a surf and yoga camp in Portugal, where I rocked up with a dislocated shoulder I had gotten the day before the camp started. Annoyed with myself, I was so impressed and relieved when morning yoga teacher did not bat an eyelid after hearing about my misfortune and instead said “it is ok for you to do yoga, we modify what we need to modify.” That lady was an Iyengar teacher and I was made a fan of the style there and then.
Iyengar Yoga, named after and developed by BKS Iyengar (1918 – 2014), has an emphasis on detail, precision and alignment in the performance of posture and breath control. Iyengar Yoga is known for making use of props, such as belts, blocks, and blankets, as aids in performing asana. The props enable students to perform the asanas correctly, allowing them to stay longer, minimising the risk of injury or strain, and making the postures accessible to both young and old, able and less able.
Last weekend I had the chance to participate in an Iyengar workshop. Rather than repeating second hand stories, I decided to interview our teacher Vula Bolou, a Junior Intermediate Level 3 teacher who has been a direct student of BKS Iyengar. Himself. Here is what she had to say.
In business world the concept of elevator pitch is used to describe a short sales speech, or a summary to quickly define a product, process, service or organisation and its value proposition. What would be your elevator pitch for Iyengar Yoga to somebody who has very limited knowledge of yoga all together?
Yoga is the oldest method of self-development. Iyengar yoga which is a special method developed by an Indian man called BKS Iyengar. He used asana (yoga postures) and pranayama (breathing exercises) to make himself better in every way possible. Using this method he achieved clarity of mind and good health, reaching the age of 96. He also possibly reached higher stages of consciousness and in general lived life to the full.
What attracted you to Iyengar over other styles of yoga?
I started yoga when a friend of mine asked me to go to the gym with her and I said that I am not going to do aerobics, what else is there at the gym to do. They had hatha yoga and after a year of hatha another friend took me to a new teacher. She was teaching Iyengar and I stayed with her. I have tried other yoga methods too but my heart is with Iyengar. So I happened to find the style very early on and not through an injury or similar, which is a common path for people to come to this method.
How would you promote Iyengar to people who prefer strong and dynamic vinyasa flow-type yoga classes?
You know, I would not “sell” Iyengar yoga in a sense that if somebody really enjoys a fast paced yoga classes, they will not enjoy Iyengar class the same way. It has to come from within the individual to find something that they need, something that a faster class cannot offer. One needs to be open to the idea that maybe the asana practise can be understood better if done in a slower pace: As the practise is slower, there is just more time for everything. Iyengar yoga can bring more clarity and depth to even the simple poses such as trikonasana. In Iyengar we also use pranayama a different way than in other styles and that offers a different perspective.
Your title, Junior Intermediate Level 3, sounds a bit complicated. Can you explain that to us?

BKS Iyengar wanted to create certain rules and hierarchy in his method to the way he was teaching yoga. To become an Iyengar yoga teacher you first of all need to have had a regular practise with an Iyengar certified teacher for 3 years. After that you can take the first training that lasts 2 years. You can think of this like as a BSc-level “degree.” After that you have Junior Intermediate Level 1 for which you can apply after 18 months after the completion of your first degree and that training takes one year, followed by Intermediate level 2 and level 3 trainings. Then you have Senior Intermediate 1, 2 and 3, followed by Junior Advanced. The highest level of certification is Senior Advanced. In between the certifications you of course need to have years of personal practise, as that is in the heart of yoga – all yoga.
Thank you so much for this talk Vula! Where can we catch you teaching in the future apart from your home base Athens?
I teach regularly in the Greek Islands. In the past I have been also in Austria, the UK and India now am in the talks to go and teach in Turku, Finland and in Copenhagen. You can check www.treeofyoga.org and santorinilovesyoga.com for details.

The BKS Iyengar pictures are from the Internet, all others are mine.
Tallenna
Tallenna
Tallenna
March 23, 2017
Mitä hyötyä on Iyengarjoogasta?
Iyengarjooga on yksi maailman laajimmalle levinneistä joogamuodoista mutta ei kuitenkaan ehkä yhtä tunnettu kuin hatha- tai astangajooga. Sain ensikosketuksen Iyengarjoogaan kolme vuotta sitten Portugalissa jonne olin matkustanut jooga- ja surffileirille. Päivää ennen leirin alkua onnistuin saamaan olkapääni sijoiltaan enkä ollut varma tulisiko joogaamisesta yhtään mitään. Ensimmäisen aamun joogaopettaja ei kuitenkaan hämmentynyt vammastani yhtään vaan päinvastoin sanoi ettei se ole mikään este. Kyseessä oli siis nimenomaan Iyengarjoogan opettaja ja siitä lähtien olen ollut vakuuttunut tämän tyylisuunnan eduista.
Iyengarjoogan kehitti Intialainen BKS Iyengar (1918-2014.) Tämä tyylisuunta painottaa asanoiden erittäin tarkkaa linjausta, kehon hyvää asentoa ja nivelten tuomista suotuisaan asentoon suhteessa toisiinsa. Iyengarissa käytetään myös paljon erilaisia apuvälineitä kuten hihnoja, blokkeja ja joogavilttejä. Nämä auttavat kaikentasoisia- ja kuntoisia ihmisia pääsemään asanoihin oikeassa linjauksessa ja siten minimoivat mahdolliset loukkaantumiset tai rasitusvammat.
Osallistuin viime viikolla Iyengar workshoppiin täällä Kyproksella. Päätin kysellä Iyengarista tarkemmin workshopin vetäjältä Vula Boloulta (sertifioitu Iyegarjooga opettaja tasolla Junior Intermediate Level 3) joka on ollut itse BKS Iyengarin oppilas. Tälläisiä vastauksia sain:
Liike-elämässä termi hissipuhe tarkoittaa lyhyttä, iskevää ja positiivisen mielikuvan herättävää esitystä tuotteesta, palvelusta tai organisaatiosta ja sen eduista. Millaisen hissipuheen pitäisi Iyengar-joogasta henkilölle joka tietää hyvin vähän joogasta ylipäätänsäkään?
Jooga on maailman vanhin itsensä kehittämisen muoto. Iyengar-joogan on erityinen joogan tyylisuunta jonka kehitti Intialainen BKS Iyengar. Hän käytti jooga-asanoita ja hengitysharjoituksia parantaakseen itseänsä henkisesti ja fyysisesti. Harjoittelemalla metodinsa mukaisesti BKS Iyengar saavutti henkisen tasapainon ja hyvän terveyden ja hän elikin 96-vuotiaaksi. Hän mahdollisesti myös saavutti korkeamman tietoisuuden tasoja ja eli kaikin puolin rikkaan elämän.
Mikä sinua viehätti Iyengar-joogassa, miksi valitsit tämän juuri tämän joogatyylin?
Aloitin joogan kun ystäväni pyysi minua mukaansa kuntosalille. Sanoin hänelle että en halua mennä aerobic-tunnille, mitä muuta salilla voi tehdä? Tarjolla oli hatha-joogaa ja vuoden sitä harrastettuani toinen ystäväni vei minut uuden opettajan tunnille. Tämä tunti oli Iyengar-joogaa ja aloin käymään tämän opettajan tunnilla. Olen kokeillut myös muita joogatyylejä mutta Iyengar on aina ollut minulle mieleisin ja löysin sen hyvin aikaisin joogaurallani. Usein ihmiset löytävät Iyengar-joogan loukkaantumisten tai kuntoutuksen kautta, mutta näin ei käynyt siis minulle.
Kuinka houkuttelisit ihmisiä jotka harjoittelevat voimakasta vinyasa flow-tyylistä joogaa Iyengar-joogatunnille?
En lähtisi “myymään” Iyengar-joogaa sillä jos pitää nopeatahtisemmista tunneista, Iyengar-tunti ei välttämättä tunnu yhtä mukavalta. Jokaisen pitää tuntea sisällään että he kaipaavat jotain muuta, jotain jota nopeampi tunti ei pysty tarjoamaan. Pitää olla avoin idealle että asana-harjoituksen voi ymmärtää paremmin jos sen tekee hitaampaan tahtiin: hitaampi harjoitus antaa enemmän aikaa kaikelle. Iyengar-tyyli voi selkeyttää ja syventää yksinkertaistenkin asanojen, kuten trikosanan, ymmärrystä. Iyengar-tunnilla hengitysharjoitukset ovat myös erilaisia kuin muissa tyyleissä ja näin siis avaavat uusia näkökulmia.
Tittelisi on Junior Intermediate Level 3 joka kuulostaa hieman monimutkaisemmalta kuin tavallinen “joogaopettaja.” Kertoisitko tästä hieman lisää?
BKS Iyengar halusi luoda tiettyjä sääntöjä ja hierarkioita metodinsa opetukseen. Iyengarjoogaopettajaksi haluavalla pitää olla taustalla ainakin kolmen vuoden säännöllinen harjoituttelu jo sertifioidun Iyengarjoogaopettajan alaisuudessa. Tämän jälkeen voi osallistua ensimmäiseen opettajankoulutukseen joka kestää kaksi vuotta. Tätä voisi ajatella ns. Iyengarjoogan kandin tutkintona. Seuraavaksi on mahdollisuus suorittaa vuoden kestävä Junior Intermediate Level 1-koulutus. Siihen voi hakea 18 kuukautta ensimmäisestä koulutuksesta valmistumisen jälkeen. Tätä seuraavat Intermediate level 2 ja 2 tutkinnot, jonka jälkeen tulevat Senior Intermediate 1, 2 ja 3. Korkeimmat koulutuksen muodot ovat Junior Advanced and Senior Advanced. Tutkintojen välissä tarvitaan tietenkin vuosien henkilökohtainen harjoittelu joka on tärkeintä jokaisessa joogamuodossa.
Kiitos juttutuokiosta Vula! Kerro vielä missä tunneillesi voi osallistua kotikaupunkisi Ateenan lisäksi?
Opetan säännöllisesti Kreikan saarilla. Olen myös pitänyt tunteja Itävallassa, Englannissa ja Intiassa. Tällä hetkellä keskustelen mahdollisuudesta tulla opettamaan Turkuun Suomessa sekä Kööpenhaminaan. Tuntiaikatauluni ja paikkani löytyvät sivuilta www.treeofyoga.org ja www.santorinilovesyoga.com.
The BKS Iyengar pictures are from the Internet, all others are mine.
Tallenna
Tallenna
Tallenna
March 23, 2017
Yoga Tourist in Paris Part 2
Originally I had planned to go to an advanced level vinyasa class on my last full day in Paris. With all the walking done over the days (and long dinner on Tuesday on Tuesday evening) I however started feeling like something mellower would be a better fit for the day. As mentioned I had really like the energy at Studio Keller the day before and I quick look at their schedule showed there was an afternoon all levels vinyasa class (vinyasa tout niveau.) I was really curious to see an all-levels class by another teacher as it is common for most teachers to have a class with people of different abilities and it can be challenging to keep it interesting and challenging enough for everybody. The afternoon class was also Studio Keller’s weekly community class so it was priced only at 10 euros. What’s not to like!?
At the start of the class the teacher greeted returning students by their names, went through all the new people to get their names and introducing herself. She also checked who was new to yoga and maybe most importantly, if anybody had any injuries or restrictions on the day she should be aware of. Unfortunately this is not a question you often hear at classes although especially in the case of people new to asana-practise it allows the teacher to modify the poses based on whatever issue a practitioner might have. I get that in a big class giving individual attention to everybody is simply not do-able but if you have to choose who you are going to give it, this is probably the best way to find out.
The actual yoga was great although personally it was not the best practise I have had. Variations for the vinyasas were given (one being staying in child’s pose) and all the instructions were clear to follow for everybody (which did not stop me from getting confused between right and left but that happens to me everywhere, in every language) and there was a lot of humour. There was a really warm atmosphere in the room that goes to tell a lot about the quality of the teaching. Highly recommended!
There are numerous other yoga studios left to visit so do let me know what are your favourites in the comments as I hope to go and visit the City of Lights again later this year!
Tallenna
February 28, 2017
The Devil is in the detail
Since I have several pictures of my chairpose, utkatasana, from the past few years I decided to share them to illustrate how the learning never ends. Even the seemingly simple poses can reveal themselves having multiple layers to be discovered. This is one of the reasons why I enjoy a slower practise these days as it allows the time to really focus on how a particular asana feels and where it can exactly go.
Arkistoistani löytyy useampikin kuva tuoli-asanasta (utkatasana) jotka esittävät hyvin kuinka se on muuttunut (paremmaksi) viimeisen parin vuoden aikana. Jopa näistä yksinkertaisimmistakin asanoista löytyy monia eri tasoja jotka avautuvat vuosien harjoittelun aikana. Tämän takia pidän nykyään myös enemmän hitaimmista harjoituksista koska ne antavat enemmän aikaa keskittymiseen ja asanana tunnusteluun.
The below picture was taken about three years ago. Today it makes me want to hurl and cover my eyes, although I remember being pretty pleased with myself with this one. So, why do I find this so unbearable photo to look at today?
Tämä kuva on otettu noin kolme vuotta sitten ja suoraan sanoen hävettää tänä päivänä. Itse kuvanottohetkellä muista kyllä olleeni todella tyytyväinen asentoon. Mutta mikä siinä sitten nyt mättää?
It two words, that lower back/lumbar spine. I have a naturally big curvature there anyway which means I really have to pay attention to my back and posture in general and make sure I engage my abs too to support the torso. Well, no abs being used here, hence the back being put on a risk of future strain and pain. On a milder note, not sure what I am thinking that my hands are doing because they do not seem to be very engaged here either. Finally, despite the photo being taken from a bit of an angle it looks like my knees are way over my toes (and the weight of the foot is more on the toes) which is not great either for the health of the knees. In short, do not try this at home!
Yhdellä sanalla, alaselkä! Alaselkäni luonnollinen kurvi on, noh, hieman kurvikkaampi kuin ns. normaali selkäranka. Sen takia minun täytyy (täytyisi) aina muistaa käyttää tehokkaasti myös vatsalihaksia jotta keskivartalo toimii yhtenä pakettina ja alaselkä on suojassa liialta rasitukselta. Kuvan perusteella ei ainakaan näytä siltä että olen edes tietoinen vatsalihaksistani. Käsien asento on myös hieman epämääräinen, ne eivät ole suorana eivätkä näytä siltä että mitään lihaksistoa olisi käytössä. Kuva on otettu pienessä kulmassa mutta näyttää myös siltä että polvet menevät varpaiden ylitse jota ei myöskään pitäisi tapahtua. Älä siis yritä tätä kotona.
The below picture is taken pretty much a year ago when I was having a private session to catch up for a yoga teacher training day I had missed. The knee-toes situation is better but just look what happened to the lower back with one simple adjustment, from picture one to picture two. Just goes to show how invaluable having a teacher who pays attention to you as an individual, even if it is only once in a while.
Alla oleva kuva on otettu vuosi sitten yksityistunnilla. Polvet-varpaat linjaus on parempi mutta katso mitä tapahtui alaselälle kun opettajani alkoi sitä korjaamaan: vetämällä kylkiluita selkää kohti ja terästämällä vatsalihasten käyttöä (tai siis, käyttämällä niitä ylipäätään) selkä suoristui huomattavasti parempaan asentoon. Tämän takia asiantuntevan opettajan ohjaus on arvokasta sillä muutama varsin simppeli ohje voi estää kulumia tai jopa loukkaantumisia tapahtumasta.
This photo is from last week. The squat is deeper, the weight is more on the heels and the arms are active. I am not going to fool myself to think though that I am anywhere near done with utkatasana so maybe in a year’s time I will repost this with a new photo.
Mustavalkoinen kuva on viime viikolla. Kyykky on syvempi, jalkojen paino on enemmän kantapäillä ja kädetkin näyttävät aktiivisilta. En kyllä tosin usko että kehittymiseni utkatasanan kanssa lopussa joten ehkä vuoden päästä uudestaan julkaisen tämän tekstin uuden kuvan kanssa.
Tallenna
Tallenna
February 18, 2017