The time after yoga teacher training can feel strange. On one hand, you want to continue teaching exactly as you learned and feel safe with old familiar lesson patterns. On the other hand, you want to break out and develop a style all your own, putting an individual stamp on your lessons.

Then, once you’ve been teaching for a while, you often have your own lessons that you give over and over again, so you sometimes feel bored with your own concepts.

As both a new and experienced yoga teacher, lesson planning is essential if you don’t want to feel like a broken record. A framework of five simple steps can help you.

What is the level of the students?

This is the first question you should ask yourself. If you’re teaching a clearly named, level-based course, the situation is clear. However, if you are teaching a specially designed course or workshop based on something other than level, you need to ask yourself what audience you are targeting. Who is your course or workshop for? Is the topic appropriate for beginners as well as advanced learners? Who do you prefer to teach?

What is the topic?

Speaking of the topic, what is the “theme” of your class or workshop? What is the focus? Maybe you give a lesson on “Yoga for the back”. Perhaps you have planned a lesson from a spiritual or Ayurvedic point of view. Keep point 1 in mind when choosing – not every theme is suitable for every level. 

Which asanas fit that topic?

Each asana has physical, mental and energetic effects. Which ones fit your theme? Gather a selection of asanas that particularly support the goal you want to achieve with your lesson.

Sequencing

You link these asanas together in an intelligent way so that transitions make sense. This means: include more energizing asanas during the warm-up and less before Savasana; and make sure that the transitions are as smooth as possible (even if they are held for a long time!), so that the students don’t have to constantly get up from the floor to stand and back again. If necessary, incorporate asanas for filling, so that the practitioners stay well in the flow. Always take into account balancing positions and include enough time for tracing at the appropriate point.

The details

The framework of your class is now in place – time for the details that will make your class more than just a series of physical exercises.

Start with a short introduction, a so-called “Dharma Talk”, in which you explain concisely, but clearly and sensitively, what the goal of this lesson is for you. Feel free to make a personal reference to why this topic is important to you to make yourself more relatable.

During the lesson, have suitable notes on certain asanas or sequences ready so that the participants get an impression of which exercises are good for what. However, do not overburden them, but let the comments flow in a well-dosed manner.

At the end, think about a suitable meditation or visualization for Savasana that fits the topic. This will round off your lesson nicely.

You may also want to give your class a personal touch and include something that you particularly like. For example, I always have my participants write a little and have journal prompts ready for them. Maybe you are a fan of essential oils or art – weave these components into your lessons!

Finally, I’d like to include a little note about the title of this article.

Always be aware that your lesson doesn’t have to be “perfect.” In the middle of teaching, you may suddenly realize that a different asana might have been more appropriate; afterwards, you may wish you had chosen a different meditation… so, rather than striving for perfection, strive to create the most enriching experience possible for your participants.

As a perpetual candidate for the mental merry-go-round, I have always been more nervous than others when it came to exams, job interviews, or other important situations. So nervous, in fact, that it sometimes degenerated into anxiety. The fact that I have very extreme emotional reactions to certain things is still the case today. However, with yoga I have found a wonderful tool to deal with it better.

Here are my top 5 tips for nervousness, anxiety and panic.

Please note: These exercises do not replace therapy!

Alternate Breathing Variation

The classical alternating breathing is about harmonizing the two hemispheres of the brain and gaining more concentration and inner peace. If you perform this exercise in the usual way, you inhale through one nostril, hold your breath and exhale through the other nostril before starting a new round by inhaling through the same nostril. Attention is also paid to the length of the inhale and exhale. A variation of this breathing exercise is particularly suitable for nervousness, diffuse anxiety and bouts of panic. In this variation, stopping is omitted and how long you breathe in and out doesn’t matter – you just breathe as deeply as you can.

Here’s how: Find a comfortable, upright seat. Rest your left hand on your left thigh and place the index and middle fingers of your right hand at the base of your wrist. Close your right nostril with your right thumb and inhale deeply on the left. Lower your right hand, exhale through both nostrils and inhale again. Close your left nostril with your right ring finger, exhale on the right and inhale again. Lower your right hand, exhale through both nostrils and inhale again. Close the right nostril again and exhale on the left. This completes one round. Repeat this exercise as many times as feels good to you.

Calming Yoga Poses Like Forward Folds

There are asanas that you can use to positively affect your autonomic nervous system and calm inner turmoil. The most popular: child’s pose, seated forward bend, savasana, and viparita karani, the supported shoulder stand – alternatively, you can lie down in front of a wall and rest your legs against it. Yoga Nidra is also wonderful. For guided “yogic sleep,” you’ll find numerous resources online that you can play for free.

Mini flow with humming

This little flow provides more inner peace with simple, flowing movements in harmony with the breath. A humming sound on the exhale additionally ensures that your thoughts are calmed.

Here’s how: Get into child’s pose on your mat. With an upward inhalation, straighten into tabletop position. Exhaling round your back into cat pose and hum as you exhale. Inhaling, arch your back into cow position. With the next exhalation raise your hips, come into the dog looking down. Again, make a humming sound. Inhaling, come back to cow pose and then with the next exhalation and the associated humming sound, lower yourself back into child’s pose. Repeat this sequence as many times as you like.

Golden Milk

Milk is ayurvedically an ideal way to calm Vata – the dosha that is usually behind when we feel agitated, restless and anxious. So our grandmothers had a good nose when they used to make us warm milk when we couldn’t sleep. Golden milk is a jazzed-up version of this old home remedy, and with ginger, turmeric, and cinnamon, it does something for your immune system, too.

Mudras

Yogic hand gestures can also work well to help us achieve a little more inner peace. Here are three simple mudras you can easily perform when your mind is racing:

Dhyana Mudra

This mudra is used in many Eastern meditation traditions, as it is said to provide inner stillness. It is meant to signal to the mind that now is the time to come to rest. Even if you don’t want to meditate, you can use this to take the edge off stressful situations.

Here’s how: Place your hands in your lap like two bowls, so that the palms are facing up. The right hand is on top. Your thumbs touch each other.

Vayu Mudra

Nervousness and anxiety are often the result of excess Vata dosha. This mudra, associated with the air element, helps with Vata-related problems – including emotional ones.

Here’s how: Bend your index fingers in so that the tip of your finger touches the base of your thumb, then place your thumbs on the top knuckle of your index finger.

Garuda Mudra

The “eagle gesture” is said to balance energy to the point where the carousel of thoughts slows down and moods can be better controlled-.

Here’s how: Raise both hands to chest level and cross your wrists so that your palms face your chest. Then interlace your thumbs, place your hands flat on your chest and spread your fingers.

For all mudras, it is ideal if you can find a quiet moment to hold them for a few minutes and connect them with deep, calm breath.

I wish you much joy in trying them out and always a peaceful mind!

The training is done and you want nothing more than to finally get started and share your passion with others… if it weren’t for the stage fright that hits you before every lesson?

I know the feeling. Anyone who saw me before my first teaching rehearsal during yoga teacher training probably wondered “did I miss something?”. Is this about more than a simple teaching rehearsal right now?” that’s how excited I was.

In the meantime, several years have passed during which I have taught a lot. I would like to tell you now that during that time the stage fright has disappeared, but that wouldn’t be entirely true. A bit of it remains – fortunately it is usually only really acute right before a lesson or workshop. As soon as I “put on the teacher’s hat”, it usually goes away.

This also brings me directly to my first tip – the first of seven tips against stage fright for yoga teachers.

Take on the role of the teacher

Very important: settle into your new role, get comfortable with it until it feels natural to you. It’s certainly unfamiliar to switch sides, but once you’ve completed your training, you have every right to take on the position of the teacher as well. By the way, when I talk about a “role,” it doesn’t mean that you should get an alter ego. Of course, you should remain yourself and teach authentically. But gradually get used to the fact that you are no longer “just” a student – but this new role belongs to you just as much as the previous one.

Teach a lot

And what’s the best way to get used to it? By diving right in and teaching a lot!

Take advantage of opportunities to assist, substitute for others, and pitch your own teaching ideas to studios near you. The more you teach, the less daunting the task will seem over time. Also, you’ll see that people don’t come to your classes to evaluate you. They come to unwind, feel comfortable, and are most likely to be very less harsh with you when you make a mistake than you are.

Start with friends and family

Speaking of evaluations, no one will be watching you as much as your friends and family members. They don’t mean that in a bad way, they are just curious about what you have learned during your training and how you teach. So practice with them and get their feedback. Because they are close to you, they will be open and honest with you.

Then, when you teach strangers, you can remember: to these people, you are nothing more than a teacher. They come to you to do yoga, not to see how you do in that role.

Journaling

If you’re prone to stage fright – write about it!

Put your fears and worries on paper, even let your mind wander to the worst-case scenario… and then let go. This helps in two ways: By giving yourself a small timeframe to imagine the worst possible occurrences and then consciously shutting down, you stop the mental merry-go-round. Second, the things you fear may not look so threatening written down on paper. 

Meditation with visualization

Reflect on the fact that a lot of things can go well! In fact, it’s the much likelier scenario. Therefore, get into a positive mood before a yoga class by visualizing the course of the class as ideally as possible. Imagine yourself in your mind’s eye, confidently leading your class, giving appropriate adjustments, talking fluently, etc. Then imagine your students relaxing in this class, enjoying the movement and feeling balanced and satisfied afterwards.

Relaxed nerves thanks to Pranayama

To calm your nerves, practice a variation of alternate breathing, exhaling and inhaling through both nostrils when you would otherwise hold your breath.

This variation is especially good for calming nervousness and tension – ideal if your heart is beating a little faster due to stage fright.

Spiritual attunement

If you appreciate yoga not only for its physical aspects, but also for its spiritual ones, it may help you to tune into your class on that level.

Recite a mantra, perform a small incense ritual, connect with your favorite deity… the sky’s the limit! A spiritual practice can give you quite a bit of power.

With these seven tips you are well prepared for stage fright! Never forget to believe in yourself – you’ve made it this far, so you deserve credit even if you mess up when teaching 😊

“I can’t do yoga because I’m not flexible.”

It’s a phrase we’ve all heard or even said ourselves. In fact, lack of mobility or flexibility is a big factor in why some don’t even dare to take a yoga class. Still others crave more flexibility for health reasons: sitting for long periods of time or not moving enough in general has led to muscular shortening, which in turn has triggered back pain or headaches. Do you want to become more limber too? Then try the following seven tips for more flexibility.

Consistency

Staying on the ball is extremely important. So try to incorporate smaller exercises more often, rather than just once a week for an hour. Maybe you even plan fixed appointments for yourself, which you then keep. The more regularly you exercise, the better your body will get used to the exercises and you will feel it gradually becoming more supple.

Not just stretching

Just doing a few stretches every day is not only boring, but also not really productive. So use your yoga practice to become more limber! Not only will it be more fun this way, but you’ll also combine stretching with exercises that build strength. This combination is important to avoid injuries.

Props

Yoga blocks, yoga straps & co. are your best friends if you are not yet that limber. Asanas that might otherwise feel uncomfortable become more comfortable, and you can gently approach poses like seated forward bends. Straps and blocks can be an extension of your arms, allowing you to gently try out asanas while remaining correctly aligned. If you need inspiration on how to use yoga props, check them out here.

Breathing

Connect with your breath as you practice. You really should always, but especially if you’re focusing on being more flexible. Deep, emphatic exhalations help you release tension and sink deeper into the stretch. Deep breathing also plays a crucial role in the next point.

Relaxation

You can’t do it without relaxation. Becoming more flexible also means letting go. Tension is an obvious contradiction to the suppleness we strive for. Therefore, make sure that relaxation is not neglected in your practice, both at the end in the form of savasana and in the exercises themselves. As mentioned earlier, the breath plays a big role here: if you breathe shallowly and quickly, you are telling your head that you are in a stressful situation and cannot relax.

Flexibility starts in the head

Speaking of the head: It also gets involved when you’re trying to get more limber. Maybe you’ve noticed that you have a harder time with balance poses when you’re upset inside? Our minds and bodies are inextricably linked, and mental imbalance translates into physical imbalance. It is the same with flexibility. If your mind feels soft, flexible and wide because you have pleasant thoughts, you will find the exercises easier than if you are worried and your mind feels all hardened and narrow – for example, when you are sad.

You can also extend your practice by visualizing, for example, how with each exhalation you are releasing more and more tension, becoming softer and softer, and thus sinking even deeper into the stretch.

Patience and love

Becoming more flexible doesn’t happen overnight. It is a process that must be done gradually to avoid injury. Therefore, be patient with yourself and try to have fun along the way instead of constantly peeking at the destination. It is very important to be loving to yourself. Don’t force yourself into positions that your body is not yet comfortable with. Challenge it gently, but don’t exceed its limits. Respect it and do not compare it to other bodies. Keep realizing that you are exactly where you are supposed to be on your path – there is no one you need to outdo. Pay more attention to how an exercise feels to you, not how it looks or how you think it should look.

More flexibility is good for you! Better flexibility can prevent pain, tension and injury. So regular practice pays off – I hope you enjoy it!

Ancient? Ok, how old exactly?

It’s safe to say that yoga is an old practice. In fact, “old” doesn’t even really cover it. The first yogis were mentioned in the Vedas, around 1500 years before the common era. There are even hints that yoga was already practiced 5000 years ago. One of the first and most important yogic writings, the Yoga Sutras, by Patanjali, an Indian scholar, was written between the second century B.C. and the fourth century A.D. The pieces of wisdom that Patanjali shared are still being taught today. So are the asanas, the body exercises that most people think of when they hear “yoga”.

Now that you’ve got an overview how old this practice really is, it shouldn’t be surprising that there are skeptics out there, thinking that a philosophy that ancient doesn’t have any value today. But they’re wrong! In fact, I think now it has more value than ever.

Yoga over the course of time

Yoga was first practiced only by men. Today, the studios are full of women. Back then, it was a very strict, ascetic practice. Today, it is very loving and focused on selfcare. It used to be about enlightenment. Today, it is about the individual and their well-being (even though of course you can step on the path to enlightenment!). Do you see a pattern? Yoga changed throughout the years- the practice, its purpose, and of course the people who practice it. And that’s where its secret lies: centuries ago, people had totally different lives, different views on humans and their needs, depending on the time and place they lived in. Still, yoga never vanished. Its secret is that there is no “one size fits all” concept – it can be practiced and adjusted accordingly by anyone. As long as people are evolving, the practice will evolve too.

So why is yoga more important than ever?

Back in the early days, the people who practiced yoga were deeply religious and sought enlightenment. This is because of the concept of reincarnation: people wanted to stop the circle of being reborn and find eternal peace that comes with enlightenment. Today, especially in the West, the reasons for starting yoga are entirely different and often very physical. There are many studios available who cater to different needs, so it’s very accessible. But: in a way, it was easier centuries ago. People were much more in touch with nature, with spirituality and with themselves. Today, we’ve lost touch. We’re exposed to a constant media frenzy, we’re always accessible, always in a rush. We think we are our body. We do too much and feel too little. As a result, burnout, depression and other diseases are increasing.

Centuries ago, Patanjali defined yoga as “the cessation of the movements of the mind”. Think about it: when was the last time your mind was truly calm? Stopping the thought rollercoaster is a challenge we all must face. A racing mind might be one of the most common problems nowadays. In a yoga class, however, we turn inwards. There’s no phone, no internet, no news – just us, our breath and our movements. For once, there is nothing to worry about. Our hectic everyday life comes to a halt. We breathe and move and take care of ourselves. Our busy mind gets a well-deserved rest. And it’s also good for our body: Oftentimes, we spend hours on a desk, in front of a screen, or with a bent neck to look at our smartphone. An incredible amount of people suffers from back pain. Yoga to the rescue! There are numerous studies proving that it’s just as effective as physiotherapy. A little movement goes a long way. Lack of movement is a very common reason for diseases or being overweight. Yoga is a form of movement that is literally for everyBODY. There is no one who cannot practice and benefit from it. As long as you can breathe, you can practice yoga. Even if you’re overweight, even if you’re not the sporty type, even if you’re sitting in a wheelchair you can do yoga. There are super easy exercises to get you out of your head and into your body connecting you to your true self. The word “yoga” means “union” – union of mind, body and soul.

Not only is yoga a remedy for many modern problems, physical and mental, it is also flexible and accessible enough so that everyone can profit from it. 

Everyday benefits of practicing yoga at a glance

• Improved mood
• Better concentration
• Relief for neck and back pain
• Improvement of the immune system
• Enhancement of overall wellbeing
• And much more!

Sounds good, right? And let’s be honest: The wish for an improvement of mood, concentration and immune system is timeless – just like the practice that can help us achieve that wish.

If you’re thinking about starting yoga but don’t really dare yet, this article is ideal for you. You always hear about people who fell in love with yoga after their first yoga class and immediately became enthusiastic yogis, but don’t worry if it wasn’t like that for you!

It wasn’t love at first sight for me either. It took me years to get excited about the practice. There were several reasons for this: I didn’t find the right teacher for a long time; I thought the whole thing was only fun if you were a contortionist, so to speak, and a few other things.

To make it a little easier for you to get started with yoga, I’ve put together my top 5 tips that will help you enjoy it even if you’re a complete newbie.

1. Define your Why

Be absolutely clear about why you want to start yoga. Knowing exactly why or what you’re doing something for will help you stick with it, even if your motivation wanes. And there are many reasons to start with yoga: Maybe you want to feel better physically, gain more strength and flexibility. Or you want to bring calmness into the monkey mind. Or maybe the acrobatic-looking poses on Instagram have awakened your athletic ambition. No matter what it is – stand by your goal and keep it in mind during low-motivation times.

2. Don’t be too proud

By that I mean: don’t be ashamed to go to beginner classes and use as many tools as you need. Blocks, straps & co. were made for just such purposes. They lengthen your arms or shorten your legs if you’re not yet agile enough to hold some poses comfortably. Modify even without aids and fully embrace where you are at in your practice. If you barely reach your knees in forward bend, so be it. Yoga is not a sport – it’s not about what a posture looks like, but only about how it makes you feel. And you can feel the positive effects right from the start if you get involved.

3. Be willing to experiment

Yin Yoga is too slow for you? Then try Hatha Yoga. You don’t like holding asanas for a long time? Then go to a vinyasa class. The yoga in your gym reminds you too much of gymnastics? Then find a yoga studio near you. Can’t warm up to the class leader? Then attend a parallel class. Don’t be afraid to experiment with different styles, teachers, and locations until you find the offering that best fits your why.

4. Find a yoga buddy

Maybe there’s someone in your circle of friends or family who would also like to start yoga. Team up. Getting started together is a lot less intimidating and it’s easier to stick with it.

5. Prefer on-site classes

Yes, it’s certainly very tempting to fire up a YouTube video of just 20 minutes at home and practice in your own bedroom first. However, especially as a beginner, you should hold off on that (for now). Why? First of all, it’s safer. You will be introduced to many positions that you are not familiar with. If you practice at home, there is no one there to correct you. In the worst case, you will practice for a long period of time with incorrectly set up positions and you will not do your body any good – on the contrary. Until you are more confident in your practice, it is a great advantage to be guided and corrected by someone. This will help you prevent injury and gain a deeper understanding of the exercises from the beginning. There’s also the fun factor. It is simply different to practice in a room with several people. And it’s not uncommon to make new contacts in the process.

Were these tips helpful for you? Is it difficult for you to define your why or to find a suitable style? Then feel free to write me – I’m happy to help!