It can be easy to allow your needs to be put on a back burner as the year comes to an end. That is why it is incredibly important to make sure that you are eating well, hydrating, and getting enough sleep.

Just as you make your students practice setting intentions, you too must follow the practice as part of your self-care routine. If possible start each day by setting a simple intention and when you finish your day, come back to your intention. By doing this practice every day you will create space in your life to see what is working and what needs to change.

This time of year can be prime for distractions, that is why it is so important to build strong boundaries across all aspects of your life.

Boundaries with Technology – turn off your social and email notifications so your attention won’t be pulled away from being present in life. Set times to check your social media and email and pre-schedule any social posts you need to make.

Boundaries with Students – This time of year can be especially stressful for students and you may create a safe enough space for them to feel comfortable but you can’t solve all of their problems and it is best to find ways to allow them to feel heard without overextending yourself.

Step off the yoga mat and into another type of physical practice. Exercising will not only help you feel better, taking the time to do a different format of fitness will help you take a mental break from your yoga practice. The energy of these new practices will be beneficial for you not just during the end of the year craziness but all year long.

Yes, yoga is a practice filled with creativity. However, it is incredibly important to seek out creative outlets outside of the yoga studio. Finding creative outlets outside of yoga will help you come back to your students with more creative classes. These creative outlets will also help you feel fulfilled and inspired in other aspects of your life as well.

Friends and family are incredibly important to have around during busy times, they help to provide support, bring balance, and perspective to life when things become difficult or overwhelming. Spending a few moments connecting with loved ones is an excellent way to ensure that you are fully supported no matter what.

Even if you have to schedule it, ensure that you make time to have fun! Get out of the studio, off the mat and get into the spirit of the holidays! Allowing yourself some time to truly cut loose, will allow you to return to your students as a happier, healthier you!

Just as you teach your students, balance is important, not just in a yoga practice but in life! Take time to bring balance to your life and you will be a self-care maven in no time! With just a bit of effort, you will find yourself waving goodbye to the end of year yoga teacher burnout permanently.

This is one of the best themes to start a New Year with. Bringing this concept to students may not be new for you but the meaning behind this theme could hold new power for those in your class. A great way to bring this into the class is to have students become mindful of the postures they are practicing and recognizing which ones are serving their body best in that moment.

You can take this practice even further by asking your students to go internal with this sentiment. Give them space to meditate on the things from the last year that held them back or created obstacles in their life and instruct them to release those things with their breath. With each exhale, they are releasing that which no longer serves them and creating space for new things to enter their life.

Instructing students to set an intention is standard practice in most yoga classes, but taking it a step further and using it as a theme for your New Year class is a great way to not only have your students set intentions but to create actions around those intentions as well.

Have your students create an intention in each pose they arrive in. As they visualize this intention, guide them through visualizing the actions they need to take in order to reach that intention. Each pose creates a new intention, allowing your students a chance to truly discover what their intentions are in their lives and their practices. Having them visualize the actions it takes to reach their intentions will help them to start the year with some idea of what must be done for them to progress forward.

The New Year is a perfect time to return to the beginner’s mind. Returning to the basics will help even the most advanced of students to access the parts of yoga that they may often take for granted.

In this class, focus your efforts and teachings on beginners poses with a bit of a twist to how you instruct them. Have your students access the poses in new ways or to take the practice with eyes closed to shake up their normal routine and bring their mindset to one of learning and less of their known path of asana.

With the holidays in the rearview mirror it can be difficult for students to experience the slowing down that comes with the New Year. Gone are the holiday parties and errand running. As the depths of winter approach it is a great time to teach your students to settle into the stillness that naturally arises around the New Year.

Teaching a more yin focused practice is a great way to have your students experience stillness. Even in a vinyasa class you can instruct stillness between the movements. Allow for extra time to practice savasana and meditation in these practices to allow your students the ability to find a comfortable stillness.

Gratitude is essential no matter the time of year, but the New Year is an especially essential time to continue the practice of gratitude. With the gift giving season winding down it can be easy to leave behind the spirit of giving for the everyday hustle and bustle of life.

In this class, aim to lead your students through a meditation focused on gratitude but don’t stop there! Each pose is a moment for your students to develop a deeper sense of gratitude. For instance, as the practice begins, have your students cultivate gratitude for the things and people that made it possible for them to attend the practice. As they continue to move, guide them through feeling gratitude for the strength of their legs in their standing postures, the expansiveness of their breath, the joy of surrender at the end of practice, and finally an ultimate sense of gratitude for themselves.

The New Year is an amazing time to bring new lessons to your yoga students and an even better time to remind them of the old lessons you have been bringing to them all along. With a little focus and some added fun your New Year’s classes will be better than ever before and your students will keep coming back for more!

As human beings, we are pretty complex organisms, built to develop, grow and adapt to any circumstances. Most of the time, however, we resist change, even when it is something we ourselves have initiated such as moving house or getting a job promotion. According to yoga philosophy, we are constantly and continually changing in each moment of every day, through the law of karma. Our responses to these changes may not turn us into a toad in the next life, but they will leave an imprint on our consciousness.

Begin the class by asking students to reflect on changes in their own life. From there you might offer some mindfulness practice, suggesting students check in with their body and spirit, noticing any tensions, thoughts, physical sensations before moving on to a sequence of heart opening poses. If you normally teach a fast-paced flow, try slowing it down a bit, reminding them in each pose to check in and be present and aware of each sensation as it arises. Try to bring their attention to the subtle changes taking place in the body with each movement and transition from shape to shape.  Allow five minutes at the end of the class to share some thoughts with the class about the experience.

Motivational Quote:  “We must be willing to let go of the life we planned so as to have the life that is waiting for us.” – Joseph Campbell

Gratitude is the hallmark of a healthy mind and spirit.  Being thankful for what is good in our lives; instead of focusing on what is wrong is the key to gracious living.  The word grace, in fact, comes from the Latin word gratus, meaning thank-you. This concept, simple as it is, can be challenging. We all lead such busy lives; grace is often elusive, lost in the rush hour traffic or an unkind word.  To cultivate grace and foster gratitude in your classes, begin with an anatomical focus such as giving thanks for our legs.

For this class, you might plan a sequence around standing poses and balances, using verbal cues and visualisations to support intentions.  You might for examples transition to standing forward bend by suggesting your students bend forward and kiss their knees.  In tree, pose spend some time on the wonder of legs, their grace, beauty and resolve.  This provides a smooth transition to dancer, one of the most graceful of yoga asanas.  Close the class by reminding students to be thankful for the legs that allow us to stand, walk, run and jump.  You might end with a leap in the air and high fives all around.  Alternatively, you might invite your students to participate in a random act of kindness to celebrate their gratitude for yoga.

Motivational Quote:  “Every thought you produce, anything you say, any action you do, it bears your signature.”– Thich Nhat Hanh, Buddhist monk

Playing the edge is all about having a healthy ambition in life, in order to achieve your personal best. In yoga, this same concept applies to our practice of asanas. Without pushing too hard, for example, you might encourage your students to explore the point beyond where they feel the first stretch, taking each pose a little deeper. “Playing the Edge” helps us to move beyond the comfort zone, adventuring beyond our perceived limitations.

This theme can be woven into almost any sequence. The work is the subtle movements and sensations that bring awareness without pain.  To support your students understanding of the difference between playing the edge and pushing beyond it, begin with some pranayama to still the mind and calm the body.  Spend the warm-up on some stretching poses, giving lots of verbal cues to synchronise breath and movement.  For example, inhale into the stretch, exhale with the release. Next try repeating the same movement, asking them to inhale for a little longer and exhale fully.  Plan the sequence around a peak pose such as handstand or encourage each group member to try a new pose or a variation of a favourite pose.

Motivational Quote: Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frighten us. You’re playing small does not serve the world. Marianne Williamson

Non-attachment (vairagya) is one of the core principles of yoga, outlined in the Yoga Sutras by Patanjali.  Patanjali understanding of the yoga is the point at which we are able to stop identifying with our thoughts and be able to see the true reality.  To reach that state of enlightenment requires a dispassionate self, one that does not identify with any pre-conceived definitions of the self.  To do requires practice (abhyasa) in not making judgements about ourselves.

To plan a sequence on this theme, build in a lot of scaffolding poses.  This will allow your students to practice non-attachment in a “low stakes” pose such as cobblers or low squat before moving on to a peak pose sequence such as crow pose,  side crow and eight-limbed pose.  Throughout the transitions, encourage your students to practice non-attachment, exploring new poses without judgement.  Try using playful language, such as “play the edge” or “when the going gets tough, the tough get curious” to discourage critical thoughts.  Remind students to breathe as they move into and fall out of postures.  Most importantly, to relax the mind, use humour and let the laughter flow.

Motivational Quote: “Your present circumstances don’t determine where you can go, they merely determine where you start.”– Nido Qubien

Being yourself is the-hardest-yoga-pose of them all. Think about it.  To be ourselves is to be enlightened.  According to The Bhagavad Ghita, a happy or enlightened person follows their own Dharma (true calling), “one cannot keep himself on the spiritual path if he abandons the duties born of his true nature. One’s own duty, performed imperfectly, is better than doing another’s duty perfectly.”(BG 3.35) So to honour ourselves, to truly be authentic, we must find our way or purpose without attachment to who we think we are or want to be.

To promote self-realization and empowerment in this themed class, plan your sequence around the warrior poses.  Standing poses such as Warrior I teaching grounding, providing a firm foundation for exploring the full potential of the self.  Warrior II, on the other hand, provides opportunities for celebrating the unique qualities of the self, with a focus on the gaze (drishti) to empower. Alternatively, you might invite your students to personalise their asanas with suggestions for variations or modifications, such as the funky tree (eagle arms with tree pose) or stick-em-up arms and warrior legs.  Offering your students a chance to play with the poses will ignite a sense of freedom that leads to personal growth.

Motivational Quotes:“Yoga is the practice of tolerating the consequences of being yourself.” Bhagavad Gita

“Yoga is the journey of the self. Through the self. To the self.”– The Bhagavad Gita

“The privilege of a lifetime is to become who you truly are.”– Carl Jung

“To be yourself in a world that is constantly trying to make you someone else is the greatest accomplishment.”– Ralph Waldo Emerson

If all else fails, yoga teacher, lead with your heart.  Talk to your students about what inspires you to practice yoga and why.  If you have a favourite, story, quote, asana share it with your class, then build a class around it.  Passion is always inspirational, especially when it comes to yoga.

Brenda Hamlet is an RYT 200 yoga teacher and journalist. More information about Brenda can be found at https://www.facebook.com/brendahamletyoga

December 21^st, is the first day of winter and is celebrated as the winter solstice. This day is the both the shortest and darkest day of the year. The term solstice actually means ‘sun standing still’. From December 22 onwards the days gradually become lighter until the summer solstice, the longest day of the year on June 20^st then the cycle begins again. Most cultures celebrate this time as a gradual return of light. For yogi’s, the winter solstice is a time for finding the light within to fire our intentions for the coming year.

Set the scene: Place flameless candles around the room, with one in the center. If possible arrange student’s mats in a circle or semi-circle. Ask students to sit on a folded blanket in the middle of their mat. Choose a mellow playlist of yogi music, rather than holiday favourites.

Explain the theme: Take 5-10 minutes explaining the concept of intention-setting. Hand out paper and pens.  Give your students a few minutes to ask questions and discuss their intentions, then write their three solstice intentions onto the paper. This should be folded and placed under a corner of the mat.

Light a Fire with the Breath: Remind students that the winter solstice was once celebrated with a yule log, but that today you will be using yogic breath (ujjayi ) to warm the body. Ask your students to imagine the heat of a fire flowing in and out of their body as they inhale and exhale.  Guide their breath, from the base of spine up through the low belly.

Sequence: For Iyengar, vinyasa flow or power class you might consider building your sequence around ’The Three Kings’ of arm balances: crow pose, side plank and handstand. As they practice each, remind them of their intentions. Ask them to them to focus on a different one, for each of the three kings. Verbal cues should focus on grounding (hands and or feet to earth), centering (imagine the essence of heat at the solar plexus), balancing (Hold yourself with love and imagine the flame at your heart. For gentle yoga classes, substitute inversions for knees-chest-chin –cobra salutes, squats and spinal roll-ups, great for energising and warming the body. Use verbal cues such as ‘feel the light of the flame within you and imagine your intentions radiating outward’. To close, have your students return to their seated positions. Ask them to repeat their intentions out loud, together. Close with a chant or meditation.

Restorative yoga encourages complete relaxation and release of emotional tension. The five to six basic poses for restorative yoga are based on the teachings of B.K.S. Iyengar to relieve the effects of depression and chronic stress. Restorative yoga is therefore a perfect antidote for holiday fatigue.  That doesn’t mean you can’t have some festive fun. On the contrary, you might work this theme as a costume party, providing Santa caps for everyone , freebie eye pillows or lavender bags. Alternatively, you might host a mini-overnight retreat; flannel P.J.’s anyone?

Set the scene: Have some hot cider and donuts or cocoa and cookies on hand as students come in. Keep the lights seasonal, but low, fairy lights strung across the back wall and flameless candles along the sides of the room will create the warm, welcoming atmosphere you will cultivate for the rest of the class. Be sure to have plenty of bolsters and blankets on hand for students set up camp, where ever they feel comfortable, grabbing extra blankets, pillows etc as needed.

Explain the theme: Take 5-10 minutes describing the purpose and benefits of restorative yoga – to rest and relax.  Allow for student discussion of favourite poses and props as ways to wind down. Offer some alternatives for home practice, such as lying on the floor with legs supported on a chair seat or up the wall. If possible extend the discussion to mindful practice; the importance of developing a mind-body-spirit dialogue on and off the mat.

Practice Complete Breath:  In savasana, guide your students through a whole body relaxation, focusing on one body part at a time from toes to head crown. Maintain their awareness on the breath, especially the sides of the chest. Ask them to begin drawing into the lungs, slowly expanding the ribcage to full capacity, then fully exhale, allowing the diaphragm to push upward, drawing the belly button to the spine. Ask your students to feel the breath like the swell of the sea.

Sequence

Begin and end in full savasana. Describe the detailed benefits of savasana to ‘bring us back to life’ – the opposite of corpse. Too many of us take savasana for granted (sometimes leaving class instead of enjoying the asana’s natural power to help us reboot during the winter months) From savasana gently roll into supported child’s pose, bringing the bolster under the belly.  Ask students to tap into their inner child, allowing the breath to flow effortlessly, relaxing mind and body.  Spend 10 minutes here, encouraging your students to ‘let go of strains and stress’ before moving into supported animal resting pose with a twist.  Simply let the left hips drop to the side. Draw the bolster close to the chest, resting the head at the top. Encourage your students not to ‘do the pose’ but to receive it like a ‘holiday gift’. Follow this with reclining bound angle pose, supported bridge, legs up the wall and savasana with a bolster under the knees. Spend ten minutes in each pose, encouraging deep relaxation, using visual cues such as ‘floating on a cloud’ and “deep sense of ease” .

The short days and long nights can take their toll on student’s mood and energy levels.  Seasonal Depression Disorder or winter blues affects people hen there is less natural light.  Although only 4-6% of the population suffer from SAD, many more of us will at some point fall into the winter blahs, suffering lower than normal energy levels and lowered immune systems.  To counter these negative effects, requires additional self-care and attention to energy levels, which may be depleted by lack of exercise and sun.

A strong vinyasa or power yoga class provides challenges equal to that of body building or cross fit training. These classes emphasise poses that use the same groups of muscles used in push-ups and squats. Most will mix it up with arm balances to increase upper body strength, toning and sculpting arms and back muscles at the same time.

In yoga, the pelvis is the central pivot for extreme bending of the legs, spine and torso. Most men are tight in the hips, hamstrings and shoulders. This is especially true for those who spend long hours seated at computers. A regular yoga practice enables a larger range of motion and joint play with poses that open joints and gently stretch tendons. This helps to reduce injury to those vulnerable areas.

Yoga is a stress management tool: When practicing yoga, you are literally unwinding taut muscles releasing emotional tension and easing tightness in the body. In turn the body begins producing more endorphins, natural opiates that relieve stress and boost your mood. Recent medical and scientific studies have also reported that a regular yoga practice lowers the levels of cortisol; the stress hormone that contributes to belly fat.

A regular yoga practice boosts cardio vascular, respiratory and digestive system; prevents injures. Exercise boosts the levels of oxygen and nutrients going to your tissues, fuelling the burning of oxygen and glucose that produces energy and powers every muscle movement. Most people breathe tooshallowly. Yoga breathing techniques helps to improve respiration, enhancing lung capacity and stimulating calmness in mind and body.

If you are new to yoga, it is best to take a class at your local gym or fitness centre. These classes are aimed at fitness enthusiasts, typically men who have never practiced yoga. These classes will have an athletic emphasis and male-centric approach. Though most yoga studios will aim to cater for all levels and body types, 70% of their cliental are women. So try to book into a class with a male yoga teacher, or better yet try one of the new online yoga classes for men such as yogaformen.com, brogayoga.com and manflowyoga.com