Yoga for Knees !

Lots and lots of practical teaching practices, hands-on adjustment techniques and learning Anatomy & Physiology, Philosophy & History, Business Module ( How to run your own yoga business ). Pranayama and meditation practices are also a practical part of learning to teach yoga.

From my personal point of view…excellent ! everything flows and works according to the plan.

Joy of Yoga

Building Core Strength Through Yoga

For those who are considering qualifications in Health and Leisure Industry, becoming a Yoga Teacher is a very viable option. Yes there will always be a need for personal instructors that will work with people, one-to-one or in groups, and enable their students to achieve higher and higher scales of endurance, fitness and strength.

If these teachers would do what they are doing but add a routine of Yoga in their training the benefits to the students will be massive.

Practicing yoga can give many benefits to your health, your strength and your flexibility.

In my years as a yoga teacher, I have noticed that yoga improves strength as well as promotes muscle development. Muscle development in the form of toning and control.

All standing postures, in any yoga routine, builds strength in the whole body. If you allow yourself the time and effort to build a routine; you will soon feel and see the benefits

I often suggest, and I use one myself, a yoga swings to help perform some of the more challenging positions; the lightweight material allows me to move and twist into various stretches safely. When I integrate my yoga into a strength-building routine through use of a Yoga Swing, it is the body what gives resistance, not the swing ( not the weight machine). It is when the body delivers resistance, muscle soon begin to get stronger.

http://www.samraoyoga.com/eventsdetails.php?evtId=2

See my latest video, done by my son Doug. Sam Rao Yoga Teacher Training School

Its is a magical journey to enable me to pass on the knowledge and teaching skills to new and young teachers.

I believe that yoga in the community will have a major change in people’s health

view details of training course:

http://www.samraoyoga.com/yogainstructortraining.php

Carl Sagan
1934-1996, Astrophysicist and Author

California Dreaming…

Every year I see many men and women have some surgery to repair their damaged knees. I feel that, if only they knew the benefits of yoga, they might have avoided knee issues.

Knees, when in good working order, give you an amazing range of motion. It is only when the knees start to pain that most people begin to pay attention. I suggest that you do not  wait for problems to arise. Do regular maintenance before any problems arrive.

Main cause of knee pains, apart from any obvious physical impact, is the imbalance of thigh muscles. By that I mean there is an un-even development of the quads. I see this in footballers, cyclists, runners etc.. What happens is that one or two of the 4 (quads) muscles develop stronger then the others. This causes the ligament at the knee-end to distort the knee-cap from tracking properly and there is uncomfortable pain above and below the knee-cap, and sometimes on the side of the knee caps.

Yoga can help, and maintain proper tracking, by stretching and strengthening your quads evenly. Yoga also increases flexibility, strengthens muscles, and helps loosen rigid joints. When you regularly practice yoga, you may well avoid surgery.

To stretch the quads, do the Hero’s posture. Start with using blocks or cushions, and then develop the full (sputa virsana ) reclining hero’s posture.

Reclining Hero's Posture

If you have severe knee problems, talk to your physician before attempting this pose.

• Begin by sitting on the backs of your heels. Knees together…and feel the stretch on the quads.
• Develop the posture by opening the feet wide, at the back, and allowing the bum to settle down on to the floor. Keep the knees together.
• From there lie back on to your elbows. If it feels right, then allow the back of the head and shoulder blades to be on the mat.

You will feel the even stretch of the quads. If possible hold the posture for at least 20 breaths. It may take time to develop the full posture…..but hey, that’s the price for having excellent working knees.

Send me your name and email. I will send you a link to another wonderful posture you can do to work with your knees. sam@samraoyoga.com

You are, at all time, within a stones-throw of the beach !

Lower back pain is one of the most common conditions in ALL age groups.

Apart from putting up with the pain and discomfort, the biggest effect is upon the person suffering, not being able to focus on doing things they enjoy. Things like gardening, walking, cycling etc.

Everyone can do one very simple yoga posture to help release the muscles and the tension around the lower spine and around the lower back to begin the process of actually doing something different to help the lower back release and become more mobile and strong.

How to:

1)     Lie down on a yoga mat, or on the carpet. Put a blanket under you if the floor is cold. Looking up at the ceiling.

2)     Bend at the knees and place the feet on the floor and keep them hip-width apart.

3)     Spread your arms wide, in line with your shoulders. Feel the shoulder blades in contact with the mat or the carpet.

4)     Place your right foot on top of the left knee.

5)     Take a deep breath in. As you exhale, twist at the hips and take the right knee towards the left elbow. Keep both the shoulder blades in contact with the mat.

6)     Once the right toes touch the floor, you reach with the left hand and help the knee go more towards the floor.

You will feel the stretches from the muscles in the spine, over the buttocks and along the side of the right thigh.

Keep holding the posture and keep breathing, gently allowing the knee your are holding to get close and closer to the floor.

The whole of the lower back is twisting. Inner core body organs are getting a massage and you are releasing tension in the muscles in the back and the upper leg.

Release after a few breaths. Observe the body and how you feel before going to the other side. Left foot on top of the right knee….breath-in, breath out and take knee to the right elbow. help the knee with your right hand….

Do this posture, everyday for 6 weeks and you will soon feel the lower back working well and free of pain.

CAUTION: If you have had any kind of surgery then you do NOT do this posture.