Thank You For Being a Friend

The following is an open letter to the incredible people that went through Jason Crandell's 300-Hour Teaching Training in San Francisco this year:

Dearest Friends,

As I reflect upon the completion of my 300-Hour Teacher Training with Jason Crandell I'm of course overwhelmed by the amount of knowledge I'm trying to process. During our time together we crammed in so much information about anatomy, alignment, philosophy, assists, the business of yoga, and how much coffee Jason drinks in one day. Many of us simmered in that beautiful Love Story Yoga incubator for six solid weeks together. We were smelly. We were sleep deprived. We felt muscles that had been dormant for too long. We folded back the layers to reveal our insecurities and doubts. We created a community of badass yoga teachers. 

I am so thankful for each and every one of you. Whether or not we experienced all six weeks together this year, I hope you know you have left an imprint on me. Lunch breaks at Mission Dolores Park. Awkwardly figuring out hand placements in assists. Sipping on Samovar Tea. Going broke from açaí bowls at Project Juice. Supporting each other through peer teaching rounds. Those first smiles and "good mornings" as I walked into the studio. I know I won't recall all of the tremendous amount of information that was presented during this training, but my memories with you are guaranteed to stick. 

#veganbunny

Prior to my first day of training in February I came across the one and only veganbunny (Katie) on Instagram. I don't recall how, but we realized we were both enrolled in Jason's training. I was excited to make a connection with someone prior to training. On that first day I felt very insecure. I kept my head down, walked into the studio, and rolled out my mat. I looked to my right and there was veganbunny. Out of a training of fifty students I spent my first day of training next to Katie, a friend I first met on social media. Katie is genuinely one of the kindest humans I have ever had the pleasure to meet. In Module 2 we spent a fair amount of time practice teaching together. Her and I are very similar teachers, but she holds so many qualities I lack. Again, she is kind and sweet and those characteristics shine through beautifully in her teaching. If you ever find yourself in Atlanta, seek her out. She is amazing. 

Katie was the first connection I made and many more followed from there. Jacob and I immediately bonded due to our similar experiences in the yoga teaching world. At first I didn't understand everything Vicki said to me, but once I figured it out I was bound to be laughing so hard my eyes would tear up. Nam quickly became the go-to guy for hands-on assists and I appreciated his willingness to share his knowledge. A smile was sure to show on my face due to Hannah's adorable demeanor. Phoenix's wild spirit and youthfulness always left me feeling inspired and wishing I could have lived my younger years with more passion. Abby became my favorite person by doing the whole Dancing on My Own dance (girl, I wish I would've known that sooner!). I envied Melissa's knowledge and leadership skills and felt a close connection with her as we neared the end of training. I had to contain my reaction to constantly hug Adam because he's just so damn huggable. Not only am I always left inspired by him, but moving forward I want all audiobooks to be read by Jeremy. Carla, are all Canadians as generous, kind, thoughtful, and joyful as you? My one regret was not reserving a section of my notebook to jot down all the hilarious things Leslie said. Especially right now since I'm crying far too much while typing this post. 

Those are only a small fraction of the tremendously amazing people I had the privilege to learn alongside. It sounds so ridiculous, but I didn't enroll in Jason's training to make friends. On that first day I was all business. However, by day two, I quickly realized my plan to do one module a year for the next three years wasn't an option. I couldn't imagine not completing this process with all of you. 

Last, but not least, Team Midwest. I don't have a lot of experience living with other people as an adult other than my husband. I spent a very short amount of time with roommates in college and realized I'm highly independent and probably a terrible person to live with. Stasi and Matt, you became my family in San Francisco. I grew up feeling like an only child due to the age difference between my sisters and me, and in you two I've gained siblings. Thank you for listening. Thank you for understanding. Thank you for giving space when you knew someone needed it. Thank you for making my abdominals hurt for two days due to late night laughs. Thank you for accepting me for who I am. I hope you two know how much I value our friendship. I love you and I'm looking forward to when the three of us meet up again. 

3 MN + 2 OH = Team Midwest

I've never had many friends. I'm socially awkward and have mild social anxiety. Even when I was a child I only held a small group of people close. I feel so full due to the friendships I've gained in this training. To all of you, thank you. Thank you for being a friend. 

Yours, 

Erin 

Find Your Teacher

In February I stepped foot into Love Story Yoga in the Mission neighborhood of San Francisco to begin my 500-Hour Teacher Training with Jason Crandell. I was nervous, excited, and unsure of what to expect. Fast forward five months and I'm in my final week of training. This experience has given me more than I can express and I'm so happy I made the decision to commit to this training. 

It'll take some time for me to unpack everything I've gathered throughout these 300 hours. I've learned a great deal about anatomy, alignment, sequencing, philosophy, assists, and ways to work with injuries. I'll leave this training with a better sense of who I am as a teacher with added confidence in my knowledge and abilities. Most importantly, I'm going to leave this training grateful for my teacher. I feel lucky to have taken Jason's workshop for the first time over five years ago. I'm glad I've stuck with him. 

Just as my teaching isn't for all yoga students, Jason's teaching definitely isn't for everyone. Although those of us in his training respect and think very highly of him, Jason never seems to put himself on a pedestal. Without losing the teacher/student dynamic, I have come to feel almost like one of my teacher's peers. 

My intention with this post wasn't to inflate Jason's ego (ya'll know he doesn't need that). My intention is to highlight the importance of finding your teacher. Sure you are your greatest teacher... or however the quote goes... but there's incredible value in finding a teacher who can guide you along your path and shine light on aspects of your practice and self that deserve exposure. 

Perhaps I'm hyperaware of my respect for my teacher and appreciation for his no-BS approach. In the last few years I've read about countless yoga teachers who have taken advantage of their students. I have some close friends in various cities who have felt broken and lost after their teacher turned on them. A quick Google search will expose you to the dirty little secret of emotional manipulation and improper relationships that can run rampant in the health and wellness world. It just shouldn't be that way. 

I appreciate that my teacher wants his students to question him. He doesn't claim to have all the answers. He wants his teachers in training to maintain their individual voice as a teacher even while being bombarded with his content. Although I often take myself too seriously, Jason reminds me every day in training to lighten up. This practice is special and forces many of us to turn the mirror onto the deepest parts of our being, but it's also meant to be joyful and fun. 

Oh, that's just me taking this training thing way too seriously. 

I'm not claiming that one teacher is best for all students. A handful of teachers might offer you the best combination of what you need in your practice. Jason is my teacher now, but down the road a new teacher might resonate with me. I find incredible value in practicing with teachers who are completely different from Jason. Yoga teachers and non-yoga teachers alike have something to share with this world. It's important to take a step back and learn from all of them. 

So, to those of you who practice yoga, I invite you to explore different teachers and different styles. I encourage you to question your teacher and ask yourself why a certain teacher does or doesn't resonate with you. To my teacher friends, take time to reflect upon the teacher you are or what kind of a teacher you want to be. Although it can be a heavy idea, consider the power you hold as a yoga teacher. How do you hope to use that power? 

Through Jason and this training I've been inspired to reach out to my fellow yoga teachers and establish a more supportive teaching community. Teaching yoga is not the easiest road to take and through this process I've been reminded I won't go anywhere as a teacher through isolation. I was recently listening to Kathryn Budig and Kate Fagan's podcast Free Cookies and one of their newest episodes hammered home the need for mindful and supportive teachers. Kathryn and Kate interviewed one of the most influential Western yoga teachers, Seane Corn. Seane shared a story about a younger teacher who had reached out to her for advice on teaching. Her interaction with this younger teacher was so inspiring and made me think very critically about how I hold myself as a teacher around my peers and students. I encourage you to check it out. 

A little something I like to remind myself of on a daily basis: I might be a yoga teacher, but being a student is my most important role. 

The Yoga Love Bubble

A few weeks ago I was on a walk with a dear friend. We were catching up on all sorts of things including my time in San Francisco for my 300 hour training and how excited I was to reconnect with my people in a city I love doing what I enjoy most. She said, "It's the yoga love bubble!" She was so right. My two weeks of studying yoga and making deep connections with incredible human beings is a sweet, simmer in a love bubble.

As I type this I'm about to embark on my second day of my last module of my 300 hour training. I feel very accomplished, but also very sad that this time is about to come to an end. It's bittersweet. My yoga love bubble will burst, and then what?

I won't bore you with the chain of events, but a while ago my husband encouraged me to explore the idea of leading a yoga retreat. I kind of blew him off and figured it would never happen. Then a few signs appeared earlier this year that made me think, "Okay. Perhaps this yoga retreat thing is worth looking into." One thing led to the next and I'm about to lead my first yoga retreat alongside one of my mentors in March. 

The yoga retreat idea popped up and I ran with it without taking a step back and asking myself an important question:

Why? Why take a group of students to a beautiful location and commit time to yoga?

Simply put, it's the yoga love bubble.

Of course a yoga retreat differs from my time in my 300 hour. My co-lead and I won't be lecturing students on yoga anatomy (okay, I probably will) and facilitating discussions on the Upanishads (I mean we could!) during our retreat, but the clarity I feel after dropping everything and dedicating substantial time to a yoga practice is invaluable. It's not just about a consistent physical practice that leads to deeper backbends or stronger inversions. It's about connecting with other likeminded people and shedding away the unnecessary to explore the deeper elements that create you. 

Why not experience the yoga love bubble for yourself? If you value your yoga practice it's worth considering. We'd love it if you joined us in Baja California, Mexico in March! 

Yoga & Back Maintenance

Recently my social media feeds were flooded with articles about a Boston-based study that investigated the benefits of yoga for chronic back pain. Any time I come across articles like this I get a little anxious. I will happily go on for hours about the benefits of yoga, but I am also eager to tell everyone that not all yoga practices are created equal. I get nervous that someone with extreme back pain will only read the little blurb on their Facebook feed and be compelled to sign up for a membership at the closest yoga studio assuming it'll fix their back pain. Not all yoga is for everyone. I do, however, believe that everyone can benefit from some type of yoga. It's just a matter of asking questions and taking the time to explore the options. 

If you've ever taken my Vinyasa class you know there's a flow, but I find a lot of value in holding and breaking down postures. I often struggle when developing my class content. I'm constantly asking myself, "Is there enough flow for it to be considered Vinyasa?" I've come to terms with the fact that my emphasis on alignment and holding postures will probably turn off a lot of flow junkies, especially with the class I'm currently teaching. 

For about a month my classes have been all about twists. I know not everyone loves twists and I usually expect students to leave class a little crabby after twisting their guts for an hour, but I've been amazed by the feedback I've received after this class. At least a handful of students have approached me after class about lower back and hip pain that is no longer present after taking this specific class on a regular basis. When I developed the class I was just hoping I could give my students tools to stay calm in Parivrtta Trikonasana and prep them for Parsva Bakasana, so this whole low back pain alleviation thing was unexpected. But it makes sense! To prep for the big twists I've had students do some outer hip and thigh opening postures. They're super simple, but they're apparently offering some students a little relief from their back pain.

So, friends, I think these postures could benefit many of you. Here's three postures that I've incorporated into my twisting focused classes that could potentially minimize some back discomfort:

Parivrtta Supta Padangustasna--Revolved Reclined Hand to Foot

My regular students typically walk into the studio and without me prompting them ask, "A block and a strap?" They know me so well! I LOVE laying on my back and stretching my legs with a strap. It's something that took me some time to incorporate into the classes I teach since I'm worried it breaks the flow of practice, but turns out the voices in my head that are saying, "You're killing the vibe with this strap stuff. No one likes this!" are actually wrong. For the most part, it seems like students are totally into the subtle intensity that can arise in this posture.

This revolved variation of Reclined Hand to Foot is a super small twist. Cross your lifted leg over your body just enough until you feel your hip of the elevated leg start to lift. Once the hip lifts you can stop the twist and just keep the leg at a slight angle across your body. To amp up the intensity grab your lifted thigh and externally rotate the thigh. Hello, IT band! You really can't stretch your IT band in the way we think of stretching other parts of the body, but you can get into the attachment points. For most of us the IT band area is very tight and can cause discomfort in the hips and lower back. I thoroughly enjoy the sounds students make in this posture. It looks innocent, but it can be potent.

Gomukhasana Variation--Sidebending Cow Face Pose

Here we have one of my favorite hip openers with a lovely side body stretch. If Gomukhasana doesn't work for your body, specifically your knees, simply cross your shins. The lean to the side allows for you to stretch your side body and really get into your outer hip. If you push your weight-bearing hand down and slightly out into your mat you'll get even deeper into your side body and outer hip. Of course skipping the sidebend and just folding forward over the knees allows the lower back to widen and can feel pretty magical. 

Twisted Supine Pigeon/Grab-Your-Ankle-Asana

This hybrid posture turns Supine Half Pigeon into a twist and then things get really interesting when you add resistance. Begin in Supine Pigeon with your right ankle crossed over your left thigh. With your legs in that general shape, drop your legs to the left and scoot your pelvis to the right so that you're more centered. If your top knee allows it, gently nudge your top knee toward the front of your mat. To make things more interesting, grab your right ankle with your left hand. Nothing is going to actually move, but attempt to lift your foot and use your hand to push the foot down. Again, students make very interesting sounds in this posture. For most students the intensity is in the right outer hip and thigh. I sometimes feel this in what I believe is my Quadratus Lumborum, a muscle that is often considered a back muscle but actually makes up the deepest part of the abdominal wall. Keep breathing and continue to play with the  resistance of lifting the foot, but pushing it down. 

I *KNOCK ON WOOD* have never actually dealt with chronic back pain. A large percentage of my students come to me with various back issues and for the longest time I struggled with how to help them. However, through my own practice and lots of time studying anatomy I realized that addressing the hips can help a lot of students with back pain. The hips and spine have such a close, almost symbiotic relationship. The two will effect each other. I am not saying this is a cure for back pain. Yoga is not a replacement for medication, a doctor, or physical therapist, but with the right guidance and the right postures yoga can help some people with back pain. 

Give them a shot, yogis! Integrate them into your regular practice. How do they feel? Remember that consistency is key. Trying these out once and never revisiting them probably won't make a difference, but a few minutes a day could be just what you need. 

The Yoga Teacher Guessing Game

I'm not proud to admit it, but I've spent a lot of time trying to figure out my students. The guessing game is hard to shut off when teaching public classes.

That person left early. He must not like my class.

Did I just get the evil eye? Or is she trying to clear the sweat from her eyes?

I'm pretty sure I'm only instructing one Chaturanga. Why are a handful of people adding Chaturangas? My class must not be hard enough. 

Does anyone actually want to be here?!?

The yoga teacher guessing game is a terrible thing. That little voice can eat away at my confidence, but it's hard to turn it off. 

Of course, my teacher came down with the knowledge hammer. Simply put he said, "Stop it." Trying to figure out why a student is in class does not benefit the student or me as the teacher. Pondering a student's motives is ridiculous. That student chose to be in that yoga class at that time. Whatever a student's motive is, it is legitimate. It's my job as the yoga teacher to guide students through the best practice that I can. Bottom line. That's it. 

There have been many situations in my teaching career when the guessing game has blown up in my face. A month or so ago a student I had never met before took my class. She told me prior to practice that she had to leave a little early. No big deal. Everyone has busy lives. During class I started to play the guessing game and thought she just wasn't into my class. Honestly, now that I reflect upon that class, I'm fairly certain there was nothing she did/didn't do that made me think she wasn't into my class. My mind, per usual, was just making stuff up. After class I went to the studio desk and was met with a sweet note from the very student I thought wasn't into practice:

I now carry this note in my sequencing notebook. I need this reminder to turn off the yoga teacher guessing game. It doesn't serve anyone. 

To my yoga teacher friends, the sooner you can turn off the inner chatter when you're teaching the better. Show up. Teach the best class that you can. And just remember, your students are there because they want to be. 

The Importance of Cross Training

I wasn't an athletic child. Sure I played outside, got dirty, and worked off my adolescent energy, but I was never on a team or played sports. Not until high school did I take regular dance classes and even had a short stint as a competitive cheerleader (shhh! don't tell anyone). Other than dance I never really exercised. Yoga made its way into my life and I saw it as a form of cross training while I pursued dance in college. I eventually stepped away from dance, yoga become my only physical discipline, and I was into it.

This is the face I make when the words "Dynamic Mode" are uttered at FFR. 

However, as I've gotten deeper into my yoga practice I've had an internal dilemma with calling yoga my workout. Yoga stopped being my workout years ago. No doubt yoga can be a workout, but the mental clarity, focus, and calm state of mind I gain from my practice outweighs any physical benefits. This new revelation became even more solidified when I started doing high intensity interval training. (What up, FFR?) Throughout the years I've tinkered with barre classes, indoor cycling, etc., but nothing has hooked me like HIIT. It took turning 30 for me to realize I love lifting heavy weights and I throughly enjoy working so hard I think I might lose my breakfast. It's barbaric, I know, but I'm totally into it. 

Since I've committed to cross training with HIIT classes, my yoga practice has taken on a new, more meaningful shape. My yoga practice is no longer where I do Chaturangas to work my arms or hold Warrior II until my thighs burn. Of course I still (occasionally) work my body hard in my asana practice, but I've started to soften up a bit. Through this transformation I've cultivated a deeper awareness of my whole being. It's not just about the placement of my feet in a High Lunge. It's about the quality of my breath, the contents of my thoughts, and my overall wellbeing in a High Lunge. This process has also effortlessly moved me into a more consistent pranayama and meditation practice. 

Although my practice has slowed down and soften up over the years, I always have the option and ability to push myself physically in my practice if I so desire. Lifting heavy weights and running sprints at an incline have no doubt helped my asana practice. I'm stronger and have more control over my body. The tricky stuff like Handstand and various hand balances are less daunting even if I haven't worked on them with consistency. Not to mention I've increased my cardiovascular capabilities and can hang longer when a practice is all about a constant flow. 

This is the face I make when I feel like a badass for swinging heavy stuff over my noggin with good form. 

Lastly, and probably most importantly, cross training has filled my time with something other than yoga. Over the last eight years all I have known is yoga. That might sound great, but some times it's depressing. All day long I talk to others about yoga. In my spare time I'm doing my own practice or writing or reading about yoga. Now, for four or so hours a week, I shut down the yoga and push my mind and body to the edge. It's been quite freeing to realize there's truly more to me than Erin, the yoga teacher.

So, yogis, how do you cross train? Of course, there's nothing wrong with only doing yoga, but perhaps your yoga can take on a new life if you introduce another physical discipline. Do a boot camp workout (CPY Bootcamp, anyone? Many start next week!), enroll in a martial arts class, start rock climbing (something I've slowly been dipping me toes into and love!), sign up for a 5K, join a kickball team, find something that speaks to you. At the end of the day yoga isn't actually something you do. Ultimately the yoga is always happening. Even when you're trying to kill your two minute burpee record. ☺

Top 5 Favorite Hip Openers

In the rare occasion I take requests from my students nine out of ten times someone yells out, "Hips!" (That random one-off yells "Core!" and everyone starts to show their true colors.) I typically follow it up with, "What part of the hips?" and I'm usually left with crickets. Half Pigeon is the typical go-to hip opening posture in most Vinyasa classes. It's a good one, but I think there's better options out there. In no particular order, here are my top five favorite hip opening postures:

1. Gomukhasana--Cow Face Pose

I actually don't love this posture, but I know it's good for me. It's one of those postures I've avoided at all costs until my teacher started throwing it into most of his practices. Over the last few months I've regularly worked Gomukhasana into my home practice and I've seen some progress in the tightest part of my hips. The constricted posture forces me to settle down and turn inward even when my body is resisting the shape. 

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2. Anjaneyasana--Low Lunge Variation

When we talk about hips most people think outer hips, however, there's a lot more going on around those big joints. It took me a few years to realize I was ignoring a very essential part of the hip: the hip flexors. The front of the hips and thighs are incredibly tight for most Americans and a simple Low Lunge goes a long way. On a day when I can't fit in a full practice, I always squeeze in a few Lunging Salutations to counteract all the time I spend shorting my hip flexors from sitting behind a computer screen or steering wheel. 

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3. Supta Agnistambhasana--Reclined Double Pigeon Variation

It might not look like much and it's a tad clumsy to get into, but this one blew my mind the first time I tried it. From Double Pigeon you just lay back and let the magic happen. As my teacher says, "If this one gets you, it gets you good." Oh, this one gets me good. And it gets me good in a place I can't get any other way. For everyone it's different, but I feel this one in my tensor fascia latae. Once I'm reclined it's hard to get me out because I love this one so much. 

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4. Standing Ankle to Knee Variation

I really appreciate the exploration that happens in an asana practice. The smallest shift of the torso, legs, arms, etc. can turn a good posture into a great posture. I love Standing Ankle to Knee (Figure 4), but this variation on the balancing posture transitions it into one my top five favorites. When the hand pushes into the foot and the foots pushes back into the hand, the stretch goes even deeper into the abductors and glutes. If you're unable to touch the floor, use a block to prop you up. 

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5. Utkata Konasana--Horse/Goddess Pose Variation

Either my teacher or one of my peers in my 300 Hour Teacher Training lovingly referred to this one as "Groin Exploder". I don't think you need much explanation after that, but by pressing your forearms into your inner thighs and lightly pulling outward you'll feel your adductors like you never thought possible. You're welcome. 

Career: Educator

The distinction between a career and a job has always been a gray area for me. When I was a kid both of my parents spent some time working from home. They both had offices in our house, sat behind desks, typed away on their computers, and worked long hours. My parents had careers.

I had little drive and direction in college. I studied something I enjoyed, dance, but I rarely thought beyond college. Once I left the formal education world I felt lost. I was supposed to leave college feeling inspired and driven to begin a career, right? But a career in what? While I wrestled with all of life's big questions I bought my time tending bar, teaching the occasional dance class, and practicing yoga. Eventually teaching yoga was added to my hodgepodge of jobs. 

Unlike any other job I had held, I felt at home teaching yoga. With time I was able to strip away the jobs that didn't serve me and commit all of my time and energy to yoga. Very quickly I immersed myself in my studies and dedicated countless hours to developing classes. However, at the end of the day one question would nag me: So when do you get a real job and move toward your career?

I never meant to undermine teaching yoga, but I would constantly tell myself it was just a job that I really enjoyed. Sure I saw many teachers who were in it for the long haul and had established themselves as career yoga teachers, but teaching yoga wasn't my career, was it? Teaching yoga was just buying me time while I figured out my next step, right?

In March I was flying home from a teaching opportunity in Bismarck, North Dakota. On that flight I came to my senses. It took a gig that required getting on a plane and a studio footing the bill for my accommodations for me to admit that teaching yoga wasn't just my job. Teaching yoga is and has been my career. It's almost akin to renting versus buying a home. Renting gives you a place to live, but owning is an investment and commitment. Simply switching my mindset from job to career has given me permission to reflect upon the time and energy I've invested into the almost 6000 classes I've guided over the last eight years with absolute pride.

With big realizations comes reflection. Although I figured I had little direction throughout most of my life, I can now see that I was destined to become an educator. I look back on my childhood and the countless hours I spent "playing school" with my stuffed animals. Throughout high school and college educating others on simple things like music genres or current events gave me a tremendous sense of satisfaction. It took some time for me to find my subject, but I'm grateful I found one that speaks so deeply to me as well as to my students. 

Just as my yoga practice allows for me to settle into the present moment, my new awareness has given me space to breathe and drop into a beautiful calm. I'm no longer anxious about growing up and finding a real career. I have a kick ass career as a yoga educator. It may not include a desk, a computer and regular hours, but it's a career that excites me, challenges me, and leaves me feeling completely fulfilled. 

Lunging Salutations

About a year ago I started to integrate Lunging Salutations, sometimes referred to as Sun Salutation C, into my teaching. Most of my students are familiar with Sun Salutation A with the hop or step back through Chaturanga, so the stepping back into a lunge has taken them a while to integrate into their practice. However, a lot of students have been very pleased with the variation and now come to expect it in my classes. I've even had some students tell me they do them at home on their own. Very proud yoga teacher moment! 

Just like my students, for the longest time I was only familiar with variations on Sun Salutation A and B. I was confused with the step back and step forward of the Lunging Salutation when I first experienced it in a class in 2012. I was always so concerned with stepping the wrong foot forward or backward and being on a different side than the rest of the class. Of course I eventually came to my senses and realized it didn't matter what leg was forward or backward. Once I got over my hangups and got into the flow I found that Lunging Salutations felt so good in my body. It's such a simple structure but flows so beautifully. When I don't have a lot of time for my own practice I'm sure to get in a few Lunging Salutations every day. 

In the first module of my 300 Hour Teacher Training with Jason Crandell we worked on teaching Sun Salutations. Jason's class was my first exposure to Lunging Salutations back in 2012. Nothing has really changed in his teaching. Five years later Jason still emphasizes the importance of teaching Lunging Salutations. During training he put into words why Lunging Salutations felt so good in my body and why they're important in a Vinyasa practice: We spend so much time stretching the backline of the body in yoga and Lunging Salutations allow for the frontline to open up. 

Duh! No wonder lunging forward and backward feels so good in my body! I've spent years stretching the back of my legs and digging deep into my hamstrings with dance and yoga. The front of my hips and thighs, as like most Americans, are pretty tight and need some attention too. Don't get me wrong, stretching the back of the body is important, but when working with a society that sits for an ungodly amount of time you have to move the body in a way that doesn't resemble sitting in a chair. Thankfully we have lunges. 

Since I started doing daily Lunging Salutations my longtime hamstring injury has for the most part chilled out, my form and alignment while running has shifted to a more efficient gait, and I've cultivated more freedom in my backbends. Try them out! Integrate some lunges into your practice. How's it feel for you?

Lunging Salutations 

Inversions & Hand Balances Aren't Just for Social Media

I love inversions. I always have. Although I had done versions of Headstand, Handstand, and Shoulderstand prior to developing a steady yoga practice, Crow Pose was the first inversion/arm balance I devoted ample time to studying in my body. Once I got Crow I was hooked and wanted to keep exploring. I'll never forget the first time I held Pincha Mayurasana, Forearm Balance, in the middle of the room during a yoga practice. I spent countless hours working against the wall and asking my teachers to spot me.

As a student I appreciate the determination and discipline it takes to stick with a challenging posture even if that means falling on your face a few times. As a yoga teacher I love seeing the glow on a student's face when they walk out of a practice room saying, "I've never been able to do that before!" Inversions and hand balances allow for yoga students to face their fears and conquer something they never thought possible. It's not just about nailing Parsva Bakasana, it's about setting aside all expectations, focusing on one specific thing, and trying something that's really hard. Not to mention it's totally empowering to hold all of your body weight on your hands for a few breaths. 

Although I have a sweet spot for inversions and hand balances, I sometimes drift away from teaching them. Throughout the years I have noticed students, myself included, get so wrapped up in perfecting things like Handstand or One-Legged Crow and become less interested with finessing more familiar postures like Warrior II. Although Warrior II might seem like a very basic posture, it too, just like Handstand, deserves focus, dedication, and practice. It's an easy scapegoat, but I think social media has added to the pressure on yoga students to nail fancy inverted postures. Hollowback, anyone?? I follow a lot of people on Instagram. I can guarantee over half of them are yogis. Out of that half I'm sure a large portion of them posted a picture of themselves in Handstand just over the weekend. This isn't a criticism. It's simply an observation.

Here I stand torn as a yoga teacher. Do I shy away from teaching the big inversions because I want students to appreciate the subtleties of the more basic postures? Or do I empower my students with more information around inversions so that they learn safe and sustainable alignment? I'm leaning toward the latter. Perhaps inversions can be the gateway to more focus even in the basic postures. Reflecting on the first time I held Handstand by myself in the middle of a yoga room, I have never been so focused and clearheaded in my life. With time I have been able to translate that focus to Warrior II, Downdog, and even a (not super consistent) seated meditation practice. It's more than nailing the Handstand so that I can post a pretty picture on social media. It's about calming my busy mind, turning off the chatter, and giving myself the chance to be absolutely present. 

With that, yoga friends, let's break this stuff down. I'm leading a 90 minute inversion and hand balance workshop this Saturday, April 1 at 1:45pm at CorePower Yoga-Northeast Minneapolis. I'd love for you to join me! We'll focus quite a bit on Handstand and various ways to approach the posture. We'll also focus on how Handstand can be seen in many basic yoga postures. As you can see, Handstand is pretty much Urdhva Hastasana, Upward Salute, turned upside down. If you're interested, shoot me an email at erin.jorich@gmail.com. Let's focus in on the subtleties and feel empowered together!

So, What Did You Learn?

Two weeks ago I returned home after spending two weeks in San Francisco intensely studying yoga with Jason Crandell alongside 49 other inspiring human beings. Once I got home my brain was completely fried, but I was so excited to get back to teaching. I couldn't possibly transfer everything I learned immediately to my public classes, so I started small. Literally. Over the last two weeks my Vinyasa classes have focused on the contact points of the feet in specific yoga postures. That's it!

Many of my students and peers knew I was traveling for an advanced training. When I returned to regularly scheduled programming a lot of people asked, "What did you learn?" I knew this question would arise, but I wasn't anticipating my response: Complete and utter silence. Silence that was paired with a huge, stupid grin, but silence. A few days after my return I started to pepper in phrases like: "I learned so much and I'm still processing it all." Of course no one actually expects me to babble on about the material I learned while sitting in a yoga room for almost 100 hours, but I was expecting to have something concrete to share. 

The truth is I'm two weeks removed from training and still processing. Did I learn anything? Or did I learn so much that it'll take some time to unravel? I'm going with the latter. Although I hope to complete all 300 hours of my training this July, I need to remember that it won't all magically sink in right away. It'll be a while before I'm able to apply everything I learn. On second thought, I probably will never apply everything I learn! 

With the question of "What did you learn?", I need to ease the pressure off myself to process everything instantly. Learning, just like yoga, is a lifelong practice. It'll take time for everything to sink in. I suppose I should practice some patience. 

The Business of Letting Things Come & Go

Jason adjusting Parivrtta Trikonasana

I only have three more days remaining in my first 100 hour module of my 500 Hour Teacher Training. I had every intention to write after each session about the process. To be real, my brain is absolute mush and incredibly full. It'll take some time for me to unpack all the information I've taken in throughout this training. However, one thing has been clear since day one: I am so thankful to be a student. I never appreciated learning until I started to study and practice yoga. Although my title as teacher has taken center stage over the last few years, I hope to never lose my student mentality. 

Each day of training is a little different, but most days consist of a seated meditation, 90+ minute asana practice, lectures on yoga philosophy and teaching techniques, practice teaching with my peers, manual adjustments, injury prevention and maintenance, and so much more. Training begins at 8:45am and ends around 5:45pm. The days are long, but I leave energized and eager for more. This experience has exceeded my expectations. 

In true yoga teacher training fashion this time hasn't been all about studying yoga; I have learned a lot about myself during this process. For so long I have convinced myself that I am introverted and suffer from mild social anxiety. Those things might be true, however, I'm beginning to believe I've been totally making that up. The time I've spent connecting with my peers in this training has been priceless. I have thoroughly enjoyed establishing a community of like-minded individuals. I'll definitely miss geeking out on the point of origin of the psoas and the function of the retinaculum of the ankle, but I'll mostly miss this new yoga community of mine. 

Stasi assisting me in Vrschikasana

I have a few days remaining, but there's one thing that's hung with me since my third day of training. During our morning meditation Jason said something along the lines of, "As yogis we are not in the business of fixing or changing things. As yogis we are in the business of letting things come and go." We don't practice asana to change our bodies. We don't practice meditation to change our minds. The struggle dissipates when we just let things come and go. 

Feet are Fascinating

Day 1 of Module 1 of my 500 Hour Teacher Training is in the books and I'm feeling pretty good!

These two weeks will be focused on the hips and everything below. Today we started with the feet. Those things that attach to the bottom of your legs aren't just there to be massaged and receive pedicures. Your feet are incredibly complex and are essential to move you through space. I'm still unpacking a lot of the information that was presented today, but all I can say is the feet are fascinating. So much of our alignment in standing postures comes down to the feet. 

I wrapped up today's session feeling really good about my abilities as a yoga teacher. Although I am confident in my ability to guide students through safe and intelligent classes, I often get anxious when I'm surrounded by other teachers. My anxiety definitely settled before we wrapped up today. I'll be surrounded by a group of peers with varying experiences for the next two weeks. I'm excited to learn from them and alongside them. 

Although I've only completed one day of training I'm looking forward to digesting all the information and someday applying it to my classes. I signed up for this training because I wanted to commit a good chunk of time to being a student, but in the process I want to become a better teacher. I think I'm on the right path. 

One final note on my first day: Jason shared with us at the beginning of today's session that he has a very strong teaching personality. I knew exactly what he was talking about. I just might have to adopt that phrase. 

An Open Schedule & Absolute Happiness on a Yoga Mat

I am certain of two things: I am a homebody and I'm uncomfortable with being out of my routine. This morning I woke up and didn't know what to do with myself. Even if I'm at home with nothing on my schedule I still have pets to care for, a kitchen to clean, a husband to hang out with, piles of laundry to tend to. This morning there was none of that. I thoroughly enjoy my alone time, but this is different. However, I know things will change once training gets rolling tomorrow. 

Since I wasn't sure what to do, I figured I'd do some yoga. The one thing I wanted to do before training started was figure out where the host studio, Love Story Yoga, was located and time my walk. Although I will be doing a ridiculous amount of yoga over the next two weeks, I really needed to move my body after traveling yesterday and figured I'd take a class since I'd be walking to the studio anyway. 

I am so glad I decided to take class. Peter Walters guided class. He's someone I've been following on Instagram for a few months now and I was excited to check out his flow. I can't recall the last time I smiled so much in a yoga class. First, the space is beautiful! It's open, warm, and welcoming. Peter started class with some chanting while he played the harmonium. He then led us through Nadi Shodhana Pranayama. (I know I'm all about the alignment and form of an Asana practice, but can more teachers in Minnesota please start practice like this? Please?) I smiled and teared up a bit in those first few minutes. Chanting still feels slightly foreign to me, but it always feels so good. Peter's flow was challenging, but playful. He encouraged us to always smile in Utkatasana and I couldn't help but smile during most of practice. I had tapped into absolute happiness while on my mat. The whole 90 minutes were very freeing and it reminded me that sometimes it's okay to ditch precise alignment in Ardha Chandrasana. Just moving to feel good is incredibly valuable. 

I left the practice energized and ready for the next two weeks. Once I left the studio I decided to just walk. Sure San Francisco has accessible public transportation, but so much gets missed when you're on a bus or train. I walked all over the place. I checked out the amazing Grace Cathedral. I had my yoga mat attached to me so many people stopped to ask if I regularly attended Darren Main's infamous classes on the Labyrinth. I responded with a sad, "No", and wished I had time to check out more amazing teachers in San Francisco during my stay. I did, however, get a chance to walk the Labyrinth. It's a pretty neat experience. 

Lastly, I had to walk to Alamo Square to check out the Painted Ladies. Full House shaped so many aspects of my childhood and I couldn't resist the chance to check out the park where some of the opening credits were filmed. Through a lot of rain and high winds I climbed to the square to only find out it was being renovated. I know it's kind of lame, but I was just happy to snap a photo to share with my sisters. 

The wind and rain got the best of me and it was time for this homebody to head "home" for some R&R before tomorrow's full day of yoga. Until next time, friends. 

Heck Yes I'm Nervous!

I recently wrapped up a few weeks of mentoring teachers who were ready to take their teaching to the next level. It's a process I love. It sounds cliche, but I always feel like I learn more from them than they learn from me. It's important to remember that I, too, was a new teacher. After teaching for as long as I have it's easy to lose sight of where I started. After our coaching sessions I'm left energized and inspired.

During our process I shared with my students that I was about to start my 500 hour teacher training in San Francisco with Jason Crandell. I expressed to them that I've been battling some anxiety and nerves with the upcoming training. They were shocked that I was nervous. "Heck yes, I'm nervous!", I blurted out to them. I shared with them my anxiety about my experience as a teacher. Am I good enough to be in this training? Will I absorb the information? Should I even be in this training?!?

Of course all of these thoughts are ridiculous and I should simply embrace the time that I have to be a student and immerse myself in my studies. But I can't deny that I've got a lot of nerves swirling around. I'm a homebody and will be completely thrown out of my routine for two weeks. I've never been to San Francisco. I've never traveled alone for this long. I've never even been away from home for this long! I'm going to miss my husband and pets terribly. I am even anxious about the time difference. My usual 4:30am wake-up time will be 2:30am San Francisco time. 

But here goes nothing. I've been hoping to take this training for over a year now and here I am at the MSP airport waiting to take off for San Francisco. I plan to blog about my experience. Whether or not I write in realtime is uncertain, but check back soon. I'll be writing about the process and how I deal with the unnecessary nerves. Wish me luck!  

Self Care: Peace Within, Peace for All

I've never loved flying. When I was a kid I would pay close attention to the flight attendant's every word during the safety demonstration. I would even pull out the card in front of my seat to make sure I knew exactly how I would exit the plane in case of a water landing. The oxygen mask part was always the most terrifying. I'd create these crazy scenarios in my head. "We could lose oxygen while flying miles above Earth?!? My mom will have to put her mask on before mine?!?" Of course it makes perfect sense to place the oxygen mask on yourself first and then help others second. But why is it only glaringly obvious in the situation of a depressurized airplane cabin?

I teach a lot of yoga classes. In an average week I get the privilege to teach between 200 and 300 students. Each student comes for their own reasons and each has their own story. It's not my job to figure out why someone rolls out their mat. It's my job to create a space for students to explore their practice. 

While creating a space for students to explore their asana practice, I also create a space for students to share their energy. Sure some students go further and share with me their stories of success, struggles, heartache, etc. before or after class, but even those who make zero verbal communication with me still share their energies. I may not come off as the most soft and touchy-feely yoga teacher, but I think of myself as a highly emotional person. I've been known to breakdown and cry while on my yoga mat during my own practice. I've also gotten into my car after teaching a yoga class and had to sit in silence for a good half hour because I needed the time to digest the energies I took on from a class. Even though I am the one facilitating the asana practice, the entire class is a give and receive of energies between students and me. And the more I teach the more I've realized how much these energies affect me. 

Since the election it seems as though energies have been more extreme. In the last few months I have felt a general sense of sadness from my students. Although I hope students leave my classes feeling more hopeful, I have to acknowledge that I tend to take on some of that sadness as I guide them through practice. I've been told to put up better walls so that I'm less sensitive to others, but I don't believe that is a solution. I want to connect with my fellow humans. I want to be open to others and I want my experience as a yoga teacher to be a two-way street even if the energies that are being projected are perceived as negative. 

I know this isn't the case for everyone, but my willingness to be open to others comes at a cost. I'm often exhausted at the end of the day and barely have the energy to connect with my husband before I crash. My own emotions are harder to manage and I tend to retreat into myself more. I take on heavy stuff that my students are carrying around, I hold onto it, I drag into my daily life, the heavy stuff permeates my classes, and the vicious cycle continues. If I put myself in such an open place for others' energies I've had to be real with myself. I have to take care of myself before I try to take on the energies of others. Just like the depressurized airplane cabin, I need to put my own oxygen mask on before I try to help my students' with theirs. 

I don't always have the chance to fit a full asana practice into my day, but I'm learning that small things like foam rolling, pranayama exercises, or even just laying in a supported posture for a few breaths allows for me to unwind, decompress, and manage the extra energy in a healthier manner. When I care for myself it shows. I'm more present and committed to my students and I am able to maintain more meaningful relationships with those around me. 

This isn't just something I'm doing for myself, but it's advice I hope to spread to others. With the current state of US politics a lot of my students are getting involved with protests and organizing more than ever. Parents are constantly caring for their tiny humans. Health care providers are taking on energies that I cannot even imagine. It might be hard to find some quiet time or to carve out an hour in the day to practice yoga, but it's essential. Take a break from your cell phone. Log out of the social media account. Stop multitasking (this one is especially meant for me). Even the smallest moments to collect your thoughts, breathe, and regroup will help you negotiate your life, especially if you, like me, find yourself taking on the energies of others. 

It doesn't help that I'm guilty of constantly saying "I'm so busy". It's this dichotomous badge I wear out of pride and shame. When I do carve out solid time to slow down, practice yoga, and meditate I have a terrible time releasing my to-do lists. However, there's a mantra I've adopted that helps me let go of those lists. "Peace within, peace for all". Deep down I know the to-do lists don't matter. If I take care of myself, I am able to better serve those around me. It's that simple. So, friends, try it out. Be a tad selfish. Put your oxygen mask on first, find peace for yourself, and then spread that self love to others. 

It's Not Worth It

I regularly find myself saying, "It's not worth it" in my yoga classes. Your knee is bothering you when going for Bow Pose? It's not worth it to push through the pain and try to make the posture happen. Feeling frustrated that you can't nail your Handstand? The anger and irritation just isn't worth it. It is just a yoga posture after all. 

I had a regular student come to me about some shoulder pain she was experiencing a while back. I told her I'd keep an eye on her in class and see if I noticed anything that I could address. During practice I noticed she was consistently dipping her shoulders below her elbows in Chaturanga. On most occasions she was even dropping her chest and face down while using momentum to swing her legs up into a Chin Stand variation. After class I asked her about her decision to take the Chaturanga variation. She said it was something she was really working on and was hoping to be more consistent with the transition. I expressed my concerned about her decision to take such a risky variation when she's been dealing with a shoulder injury. I did, however, take a step back and remembered that I too have pushed through injuries and physical limitations in hopes of achieving a specific yoga posture. 

At the end of the day it's just a yoga posture. I never mean to undermine the power of the asana practice, but hurting your body for or beating yourself up over a yoga posture just isn't worth it. Your ability or inability to perfect a posture says nothing about who you are as a human being. Your ability to deal with an injury or limitation in a mindful, safe manner is more valuable than the shape itself. 

And remember, when taking a sweet yoga picture for Instagram be warm and prepared to execute the posture. No one likes a hamstring injury because you really needed to show off your best variation of Sundial Pose without proper preparation. Not like I know from experience or anything. 

Group Yoga Class Vs Home Practice Part 2: The Importance of the Home Practice

This two-part post is something I've been mulling over for some time now. However, this last week I've been especially inspired to reflect upon the home practice. Last week I received a message from a student who's currently in Chile. She had so many great questions and one was about developing a home practice while away from home. Earlier this week my favorite podcast, Yogaland, was all about the home practice. Jason Crandell shared some really insightful tips on creating and maintaining a home practice. I figured this was a good time to dig into the home practice. 

If you didn't have a chance to read Part 1 of this post, check it out. It's all about the importance of the group yoga practice. For Part 2 I'm going to look at the other side of the spectrum, the home practice. Before I dive in, however, I want to clarify my definition of a home practice. I put the home practice into two categories: 1) The Guided Home Practice and 2) The Self Created Home Practice. 

The Guided Home Practice:

It's 2016 and  yoga has never been more accessible. There's numerous online services to stream yoga classes in your home like Yogaglo and Gaia. All you have to do is move some furniture, roll out your yoga mat, turn on your computer and get your yoga on. It's quite easy and affordable. There's endless styles of yoga taught by well-known teachers all over the internet. This has been my primary form of practice over the last year. My schedule is so crazy that it's challenging to find time to get into a yoga studio and take a group class. With sites like Yogaglo I'm able to move through a practice guided by some of my favorite teachers for a monthly fee that's less than a drop-in class at a local studio. You just can't beat that. 

Frown upon it all you'd like, but it's undeniable that social media has become a powerful force in the yoga community. I've actually learned yoga postures through short videos posted on Instagram. I'm regularly inspired by the many yogis I follow on Instagram. Of course the videos and yoga selfies posted on social media don't even come close to scraping the surface of all that is yoga, but I will some day get my body into Visvamitrasana. Looking at pictures and videos of people getting into the posture on Instagram will continue to fuel that inspiration.

I must mention that the Guided Home Practice requires the student to take on more personal responsibility. Sure a teacher might pop up on a screen and ask  you to kick up into Handstand, but a teacher isn't actually present to help you with safety and alignment. It's not always the best or most safe practice for everyone. 

The Self Created Home Practice:

This is typically the more challenging of the two practices. Not challenging because of the physical demand, but challenging because it takes a lot of focus. I can't contain my envy when someone tells me they have a regular home practice. What discipline! What dedication! Whenever I tell myself, "Erin, it's time to work on your home practice" it usually ends up with me hanging out on some blocks for a few minutes until my dog decides he wants some attention and I cave. My discipline and dedication easily go out the window when it comes to my pets. 

While listening to Jason Crandell talk about the home practice on Yogaland I couldn't help but feel like he was talking to me and summarizing my last few years as a yoga teacher. (If you're not listening to this podcast, do yourself a favor and check it out!) When I first started teaching yoga I would make my home practice all about the classes I was going to teach that week. I would fine tune the transitions and work out the kinks in my sequencing. This type of home practice didn't really serve me as a student, but it did better prepare me as a teacher. With many years of teaching and practicing yoga I've now come to a point where I no longer have to physicalize my classes. Now my home practice, when I actually focus and get to it, has taken on a different shape.

I teach primarily Vinyasa yoga all day long so when it comes to my personal time on my yoga mat it's rare that I want to flow and do Chaturanga. Again, I tend to roll out my mat, grab a couple blocks, and do some supported postures and call it a day. It could be the heat and humidity from the summer, but my body has been craving slow movement. Give me Supta Baddha Konasana with a bolster, some blocks, and a strap and I'm a very happy camper. Of course in the back of my mind there's Visvamitrasana. Shouldn't I be stretching my legs, shoulders, and side body if I hope to ever get into that one? Meh. Right now, I'm supremely content with things that feel really good. Just like me, my practice will change and morph seasonally and  yearly and I'm learning to just embrace what feels good for me right now. 

I cannot emphasize this enough, yoga teachers, please make your practice a priority. Years ago a fellow teacher of mine was shocked when I told him I practiced a minimum of three days a week. He couldn't believe I taught so much and made time for my practice. I was deeply saddened when he told me he couldn't remember the last time he was on his mat for his own practice. This is not okay! Sometimes I wish I could carve out more time to take a group class with the community I've been in for years, but I know that my home practice nourishes me. Since I started to embrace my personal time on my mat at home I've seen my teaching move in a more authentic direction. I know the home practice is worth it. 

My advice to those who want to create a home practice: Start small. Sure it's nice to create a practice that moves you toward your Visvamitrasana, but most of us are busy people with short attention spans. Set a small amount of time aside, maybe just 15 minutes, and do postures that just feel good. Eventually you may be able to build up to a longer amount of time and amp up the intensity or dial it down as needed. That's the beauty of the home practice! It's only what you want it to be. Need some inspiration? Flip through your copy of Light on Yoga or, my personal favorite, Mark Stephen's Yoga Sequencing. The Self Created Home Practice definitely isn't for everyone. Some committed time in a group practice or with a private teacher will most likely precede a home practice, but I'm quickly realizing how critical it can be as a mode of self-care.

The Importance?

Although the Guided Home Practice and the Self Created Home Practice are two very different practices, they both have one thing in common: It's just you and your mat. It's your space to do and move how you feel. Although you might be encouraged to move as you please in a group practice, there's still a fine line between going rogue and sticking with the class that is being presented. When I'm taking classes on Yogaglo I'll find myself hanging in a posture longer than the teacher cues just because it feels good. In a group yoga class I'm more inclined to move on as I know the teacher has a plan and I want to respect the space that the teacher has created. 

Want to move at your own pace? Do you feel intimidated by those practicing around you? Do you have postures you just need to get in but the teacher doesn't seem to be receiving your telepathic messages? Yes, yes and yes?? Then a home practice might be more your speed. There's no one around so there's no need to compare yourself to others. There's absolutely no need to push yourself into Upward Bow if you're not feeling it and there's zero sweat flying onto your mat from the yogis around you. Not to mention weird smells coming from someone's yoga clothes. 

Group Yoga Class Vs. Home Practice Part 1: The Importance of the Group Practice

I regularly come across blog posts and articles on the importance of a home practice. I can wholeheartedly say that my home practice is the only thing allowing me to live a sane life right now. However, I think the other side, the group class side, is less discussed. In this two-part post I'm going to discuss the importance of the group practice and the home practice and how they can serve two, sometimes very different, purposes.

I teach a lot of yoga and I teach primarily group yoga classes. My classes vary in size from two to fifty students. No matter the size of the class, every one of my group classes have one thing in common: It's a group of people who all chose to come to their yoga mat at that particular time. Everyone has different reasons to come to their mat and that's what is truly beautiful about a group practice. No matter what you look like, no matter your job title or marital status, whether you plan to nail Handstand or just breathe fully for sixty minutes, even if you had a shitty day, none of that matters when you step onto your mat. The group practice allows for a bunch of humans to be in their practice together. 

I often reflect upon my favorite aspects of my job. It always comes down to the people. The notion that I wouldn't know the people who walk into my classes if I didn't teach yoga swirls around in my brain often. I know that sounds incredibly obvious and is true for any occupation, but I'm an introverted 30 year old female living in Minneapolis. My bubble is quite small. Teaching yoga to groups of people has allowed me to create meaningful connections with devoted mothers and fathers, restauranteurs, professional athletes, musicians, driven entrepreneurs, artists, and the list could go on and on. These people come from all walks of life to join in the practice of yoga. The community that is formed through a group class is often unspoken and unrealized in the moment. A student might not know the name of the person next to them and they probably won't even look at the other student after class, but the space they share during their practice is incredibly powerful. 

Let's not forget about the role of the teacher. In a group class the teacher creates a safe space for the students to move, breathe, and explore. The space is there, the time is carved out, and the distractions are (hopefully) minimized in a group setting. In the group practice the teacher allows for the student to turn off their busy mind and just focus on what's happening on their yoga mat. As I greet students when they walk into the studio I regularly hear "I really need this today." Students play so many roles outside of their yoga practice (parent, employee, sibling, therapist, etc.) and in those roles they have to make a lot of decisions. To have a committed amount of time where someone else just tells them what to do can be priceless. 

Of course the teacher is also there to provide instruction throughout class. Without an outside eye it's challenging to know if your front knee is in an optimal alignment in Warrior II. Even the most "advanced" yogis can use the helpful reminder of "straighten your back leg" in Side Angle Pose. Although my teaching style is very much my own, I take my role as a teacher very seriously. As a teacher I want to teach my students something. Typically I'm harping on alignment and teaching my students about a very specific posture, but the lessons learned in a yoga class can vary greatly. I'm not great with the feel-good dharma talk, but I've learned so many beautiful and inspiring things from teachers who have the ability to weave a poignant story or theme into their classes. 

When left to my own devices I'll just chill in Child's Pose and Savasana for a good portion of my practice. Those postures are useful and have their purpose, but sometimes I need a little kick in the ass to move into postures I don't necessarily love. That's when the group class can be extremely helpful. Just the other day I took a group class. I felt tired and sluggish as I rolled out my yoga mat. However, as we were further into practice, the teacher gave the option for Eka Pada Galavasana (aka my least favorite arm balance ever) and I actually gave it a shot. A little nudge from a teacher can be exactly what we need to progress in our practice. 

Lastly, I can't leave out the lessons students can learn from other students in a group setting. If you're a regular practitioner you might notice the progression of those around you. Although yoga is a personal practice you might notice the girl on the blue mat got her full bind in Triangle Pose this week, or dude with the man-bun is taking good care of himself today and hanging in Child's Pose for most of the class. Without attaching judgement or comparisons, simply observing another person's practice can be a beautiful part of your own practice. Earlier this summer I took a class in LA. I didn't know the teacher and I didn't know any of my fellow students, however, I was still apart of the community even if it was for that one class. The teacher that day was guiding us toward Pincha Mayurasana--Feather Peacock and because of his skillful instructions a student was able to get into the posture. She got up, eventually came down, and then instantly started to cry. Out loud she said, "I've never been able to get up into that posture before!" Her energy and passion was contagious. I felt myself starting to tear up. I was so honored to be able to witness a moment that meant so much to that student. 

Of course we can't forget that the group practice allows for you to witness situations similar to this:

The Beginner Yoga Student

The following is a common conversation I have with new yoga students: “Welcome! Have you taken a yoga class before? No? This is an intermediate to advanced level class so I encourage you to take your time and place yourself somewhere in the middle of the room. Although it might be easy to push yourself, it's okay to take breaks. I really hope you can take an introduction class soon!” I do my best to keep a smile on my face while trying to refrain from gritting my teeth. My teeth gritting typically intensifies when I walk into the yoga studio and see that New Student decided to not take my advice. New Student has sequester themselves into the far back corner. 

Although this is something that drives me bonkers now, I too was guilty of stepping into an advanced class as a beginner. I studied dance in college and was encouraged by some friends to take a class at a local studio. Based on my friends’ recommendations I stepped right into a level two class. When checking into my first class I said the words that now make me cringe, “I’ve never really done yoga, but I’m a dancer.” Cue eye roll. Dance, gymnastics, martial arts are all different from yoga. Sure they all use the body in various ways, but they are all different disciplines. In my first class I was so horribly lost and uncomfortable for the entire hour. I’m sure I also provided added stress to the teacher as I flopped around on my mat.

There's probably very few people who walk into an advanced Jiu-Jitsu class and expect to hang with everyone. A lot of people can use a lawn mower or know how to trim shrubs, but they probably wouldn't sign up for an advanced bonsai pruning class without prior knowledge. I wouldn't even think of stepping foot into an advanced ballet class and I studied dance in college! I would probably be asked to leave! 

What it is about yoga that makes people think they can come into an intermediate or advanced level class without any prior knowledge or experience? I have a few thoughts:

1. The Low Expectation Student--“Yoga is just stretching, right? Anyone can just sit on a cushy mat and stretch their legs. How hard can a level two class really be?” They’ve seen people doing simple stretches in a yoga class in the movies or on television and they aren’t expecting much more than that. 

2. The Athlete--Dancers, gymnasts, martial artists all fall into this category. People who are physically strong and fairly body aware. I put myself into this category. Any conditioning or workouts these students have done in the past have prepared them for a yoga practice apparently. Often these students leave the level two class very humbled. 

3. The Partner--Yogis, please don’t bring your wife, husband, boyfriend, girlfriend, life partner to an advanced class for their first visit. Do them a favor and join them in a beginner friendly class and be a good student while taking the class. Please, please, please don’t plan to teach your partner during class. Let the teacher do their job.

4. The Convenient Yogi--This is the student I sympathize with the most. This is usually someone who works 9-5, has a family, and desperately needs to carve out time for themselves. This student wants to start taking yoga, but wants it to fit conveniently into their busy schedule. At least in the Minneapolis area, I rarely see any beginner friendly classes before traditional work hours so this student is forced to jump head first into whatever is offered. 

To new yoga practitioners, I have some suggestions:

• Stop by the studio before taking your first class if possible. Inquire about beginner friendly classes and ask what you should bring on your first visit. 
• If you bring your own mat to class, ask your instructor if it is appropriate for the class you are about to take. Pilates mats typically make a yoga practice much more challenging, but not everyone knows the difference. 
• Some studios don't offer various levels and all classes are open to everyone. These classes are then also open to beginners. If you find yourself in an open level class remember that everyone in the room will have various levels of experience with yoga. Listen very carefully to your instructor and don't worry about looking like those around you. Everyone started somewhere.
• Do your best to put your ego aside and remember you'll be much better served by learning the basics first. Chances are very slim that you'll return to your yoga mat if you leave feeling completely defeated. 
• If you don't enjoy your first class try a different studio or try a different style of yoga. Not all yoga classes are created equally and I truly believe there is a type of yoga (maybe it's not the physical kind) that will resonate with everyone. You just have to be willing to find what works for you. 
• Lastly, new students, keep an open mind. Come to your mat with no expectations and just enjoy whatever comes your way. Experienced students, myself included, please do the same.