Yoga Education – How Much Is Enough?

Getting Educated – A Note from a Teacher Who Is Always in Training…

Deposit down, required readings (and suggested readings, if you’re an eager beaver) purchased, new leggings and water bottle at the ready, and you’re off to your very first day of [INSERT ESOTERIC YOGA STUDIO NAME]’s Yoga Alliance certified teacher training. Spirits high, coupled with a few expectation-fueled nerves, you take the proverbial first step on your journey towards a deeper personal practice, and possibly towards a flirtation, or even long-standing love affair with teaching.

And so marks your beautiful journey into the practice of teaching…

Or does it?

For many dedicated yoga practitioners, the bridge between student and teacher seems simple and logical – work, practice, put the #cashmoney down for a teacher training down, and undergo the metamorphosis from diligent student to devoted teacher with grace and ease. But the transition may not be quite this smooth.

The journey is on-going. After completing both Teaching Fundamentals and Advanced Teaching Yoga Alliance-certified trainings, a teaching mentorship program, a Pilates certification, and various supplemental anatomy courses coupled with weekend workshops and experiences, it’s become blatantly obvious that one “teacher training” is simply not enough. I’ve realized that the process is continuous, and with every additional course or weekend-intensive that I enroll in, I feel my perspective shift and my certainty in what I’ve been instructing and passing on to students change – and let me tell you, it’s precisely this shift that as a teacher, student, and explorer, make you re-evaluate basically everything. Scary? Yeah.

But let’s keep ourselves in check…

Cassandra Cooper Yoga Education

We live in a world that is constantly evolving, and as a result, to ensure that as a teacher and as a student you’re able to provide your students with the most informed and catered guidance possible. It’s (more) than a little bit necessary that you take it upon yourself to consistently strive for improvement and be aware of the changes that take place in the movement community around you. The moment that you become comfortable or complacent in both your practice and your teaching methods, take a quick moment to remind yourself that the path you’ve chosen to pursue extends far beyond you and your ego, and expands to envelop those all around you. And although it’s not always easy to accept fault in that which you’ve known for many years to be true in terms of alignment of an asana or a pranayama practice, it will enrich your ability to serve those around you on an on-going basis.

The (New and Experienced) Yoga Teacher’s Quick & Dirty

  1. EXPLORE – As you delve further into your yoga practice (as either an instructor or practitioner), you’ll realize that there are a number of potential avenues for you to explore. Experiment and take your time to play with and try out these various paths, and try not to take the “master of all” approach – unless you’re an anomaly, it never works.
  2. SPEED UP THEN SLOW THE F*%K DOWN – When you first venture out into the teaching world, you’ll voraciously digest any opportunity to be in front of a group that you have – which is great; this is how you gain experience. But as you become more comfortable leading others, take it upon yourself to recommit to yourself and your practice. Relax, scale back, and focus in on your own practice to nurture and grow your own creativity.
  3. INGEST, ANALYZE, and GROW – Be curious, and be willing to change your perspective. Take that weekend workshop, sign-up for that “movement” training, and above all, question what you have been taught, and don’t worry about the insecurities that may surface as a result. The moment you start accepting without challenge instructions that are passed down to you, is the moment you need to check in and assess where you stand as both a student and teacher.

And above all, remember it’s not the end result, it’s the journey. Cliched? Perhaps. Relevant? Always.

Much love,

The eternal student of this “yoga” thing – CC

 

 

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Cassandra Cooper

Growing up with a background in competitive figure skating, Cass’ journey with yoga began at a young age. What started as a way of maintaining flexibility and mobility has since shifted to focus on building strength, by combining elements of functional movement into her practice and sequencing, helping to explore the different ways in which each individual’s body moves and changes shape. Since completing Octopus Garden’s 200 hour teacher training, and Rishikesh Yog Peeth’s 300 hour advanced teacher training program, Cass has pursued Barre and Pilates certifications through Stott Pilates, along with Essentrics movement training. The most important thing she’s discovered along the way is that you’re always a student – be curious, always question, carefully analyze, and continuously seek new avenues towards unexpected answers. ‘Yoga is the journey from cosmetic to cosmic beauty.’

 

200hr Yoga Teacher Training: Everything You Need to Know

Thinking about taking a 200hr yoga teacher training?

Here is a Q&A with Lauren Rudick, founder, director and Lead yoga teacher at Yoga Academy International. She addresses everything you need to know about taking a 200hr yoga teacher training!

Questions answered include what is a typical teacher training day? What if I strictly eat vegan? Is it necessary to bring my own mat? AND MORE!

Contrary to popular belief, a yoga teacher training is not only for people who aspire to teach in the future. There are many good reasons as to why one would choose to partake in this 200hr adventure. It can be to deepen your practice, learn more about yourself or just to take a break from your busy life to reconnect.

200hr yoga teacher training

 

Interested in taking a yoga teacher teacher training with us?

Click here for more information about our different trainings, curriculum, and how to apply.

 

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Master Your Chaturanga Dandasana

Lauren Rudick plank pose yoga academy internationalThis is a pose that I see so much misalignment in as an instructor. Chaturanga dandasana is a crucial element of practice for anyone who enjoys vinyasa yoga or wants to eventually achieve arm balances. Misaligned chaturanga can lead to shoulder strain and rotator cuff injuries as well as neck pain and low back pain. So it is important to do this asana properly. follow these 5 steps to master your chaturanga dandasana.

1) Starting in plank pose, make your body parallel to the mat. The shoulders should be stacked right on top of the wrists. The head is an extension of your long spine.

2) Engage the quadriceps by gluing the thigh muscles to their bones. Keep the body actively engaged by pressing the heels back toward an imaginary wall and the chest forward into space in front of you.

3) Push the ground away from you and slightly round the shoulders to turn on the shoulder girdle. The biceps will rotate in toward each other. The eyes of the elbows will face out.

4) Engage the bandhas! Mula bandha: lift your pelvic floor. Imagine there is a shelf between your legs. Lift that shelf toward the belly and the back. Uddiyana bandha: Scoop the belly button in and up in a J motion. Jalandara bandha: keep the back of the neck long. Tuck in the chin slightly. note: if your are having trouble keeping the hips lifted here and the back is starting to banana place the knees on the ground.

5) On an exhale bend the elbows. Keep everything engaged and active. The arms should come to a 90 degree angle. Hug the biceps in toward the body. Make sure the shoulder heads NEVER drop below the elbows this is crucial to ensuring safety and symmetry in the shoulder joint.

See if you can hold this pose for 1 breath, 3 breaths, 5 breaths… Keeping the bandhas working and the shoulders moving away from the ears. Once you can hold this asana for a few breaths comfortably, see if you can push back up to plank.
Can you do chaturanga pushups ??

Tag anyone who can benefit from improving their alignment in chaturanga dandasana! Happy shoulders and happy practice yogis!

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Lauren Rudick 

Lead teacher and founder of Yoga Academy International, Lauren is a globally celebrated yoga instructor. She has been teaching yoga for nearly a decade and comes from a variety of lineages and traditions. Lauren’s appetite for yoga and travel are insatiable. She continues to study with world-class instructors whenever possible, all the while leading her own yoga retreats and workshops. Lauren has solid roots in Hatha yoga with continued studies in Vinyasa flow, Anusara, Ashtanga, Restorative and Yin Yoga. She is inspired by teachers who tell stories. She has studied under Seane Corn, Chris Chavez, MC Yogi, Susan Cohen, Nancy Goodfellow and many others. Lauren is passionate about sharing yoga from an authentic and soulful point of view. She believes that yoga practice can help uncover the veils that hide us from achieving our full potential.

 

 

The Ultimate Upward Facing Dog: 6 Easy Steps

lauren rudick upward facing dog tutorialUrdva mukha svanasana a pose often rushed through or misaligned even by more experienced practitioners. Here are some things to remember while working towards your ultimate upward facing dog:

1) Push ten toe nails into the ground.

2) Firm the thighs. Think knee caps lifted by the strength of the thigh muscles.

3) Bandhas engaged. What does this mean? Imagine you’re wearing a pair of muscular underwear. Lift the front it. Pull it way up!! Engaging the lower abs and imagining there is a shelf between your legs and lifting that shelf up helps too.

4) Wrists under the shoulders then roll the shoulders back… Roll em back. Roll them back back back.

5) You can look up but don’t let the head flop back. Keep jalandhara bandha engaged by slightly tucking the chin, even if your head is up. For yoga newbies I wouldn’t suggest looking up at all, only forward. If the shoulder are up near your ears and you throw the head back there can be some serious damage to the neck. Wait until the rest of your updog alignment is spot on before looking up or back.

6) Open the heart! Have you ever seen a dog do this? It is like they are stretching new life into themselves. They press the chest open with their whole soul and you can practically feel the exuberance they emit in this stretch. Do that! Spread your collar bones and think about joy. With each upward facing dog, go to a place that makes you feel joyful! Breathe in and open your heart to the world.

if you have any questions or poses that you would like me to breakdown and write a post about, please mention it in the comment box below 🙂

 

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Lauren Rudick 

Lead teacher and founder of Yoga Academy International, Lauren is a globally celebrated yoga instructor. She has been teaching yoga for nearly a decade and comes from a variety of lineages and traditions. Lauren’s appetite for yoga and travel are insatiable. She continues to study with world-class instructors whenever possible, all the while leading her own yoga retreats and workshops. Lauren has solid roots in Hatha yoga with continued studies in Vinyasa flow, Anusara, Ashtanga, Restorative and Yin Yoga. She is inspired by teachers who tell stories. She has studied under Seane Corn, Chris Chavez, MC Yogi, Susan Cohen, Nancy Goodfellow and many others. Lauren is passionate about sharing yoga from an authentic and soulful point of view. She believes that yoga practice can help uncover the veils that hide us from achieving our full potential.

 

 

I Am Not Flexible: Confessions of a Yoga Teacher

I am not flexible and I teach yoga. I used to feel like a complete sham, being a yoga teacher and not able to express full hanumanasana (the splits) …

Over time and with a lot of forgiveness, I have allowed this to become a strength rather than a hindrance. Due to an inability to demonstrate some poses in their fullest, I had been forced to improve my understanding of anatomy, my communication skills,
i am not flexible
and my explanations of postures. Comprehensible and down-to-earth analogies were needed in order to safely guide students in an out of complicated asana.
I had to let go of a tremendous amount of ego watching my students advance and surpass me in their bendtacular physical abilities. Rather than envy or jealousy, I was filled with enormous amounts of gratitude. It’s a truly humbling experience to watch your students surpass you. I felt privileged to be their teacher.
When my stiff body does manage a touch of suppleness, it becomes a fantastic victory. Years ago, while teaching gomukasana (cow face yoga pose), I was demonstrating how to position the arms when suddenly my fingertips grazed each other for the first time ever.
I almost stopped the class to shout, “Hey everybody! My fingernails just momentarily brushed each other!! Wooo hoo!! Did anyone see that!?!? I am usually not a flexible yoga teacher”
Which would have been both inappropriate and ridiculous in a room full of clasped hands behind backs.
But there’s something more here: When tickling fingertips together draws such awareness and excitement, suddenly little things in life offer us so much encouragement.
This small victory made me feel like I could accomplish anything! The intense sensation of joy and triumph in that moment gave me so much empowerment.
Once I had let go of the goal-oriented nature of my practice and the negativity I had let myself experience for being Inflexible, my personal asana practice flourished.
… 
i am not flexible
Today my yoga practice is about joy. It is about love. It is so much less about the asana. When I step on my mat, I close my eyes and I move my soul with breath and posture. I let my heart pour out on the rubber floor. Whatever I am feeling I just let it be.

I have become so much more compassionate and forgiving of myself on the mat that it has permeated other areas of my life too-less judgment, more being okay with others as they are. By allowing expression and removing rigidity from my personal yoga practice, my body has opened up as well.
 …
Today, not only can I do the splits, but lotus, arm balances, fallen angel, full dancer, have all become part of my regular practice. Oh, and gomukasana too! I can totally grab my hands and even reverse prayer these days! I never in my life thought I would be able to express these asana!
 …
For anyone who is not a flexible yoga teacher or student, step on your mat. Close your eyes. Take some deep breaths. Ask yourself, “what is possible?” You might be surprised with the results, I know I was!

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Lauren Rudick

Lauren Rudick
 
Lead teacher and founder of Yoga Academy International, Lauren is a globally celebrated yoga instructor. She has been teaching yoga for nearly a decade and comes from a variety of lineages and traditions. Lauren’s appetite for yoga and travel are insatiable. She continues to study with world-class instructors whenever possible, all the while leading her own yoga retreats and workshops. Lauren has solid roots in Hatha yoga with continued studies in Vinyasa flow, Anusara, Ashtanga, Restorative and Yin Yoga. She is inspired by teachers who tell stories. She has studied under Seane Corn, Chris Chavez, MC Yogi, Susan Cohen, Nancy Goodfellow and many others. Lauren is passionate about sharing yoga from an authentic and soulful point of view. She believes that yoga practice can help uncover the veils that hide us from achieving our full potential.