4 Benefit of Backbends

So what are the benefits of practicing backbends? Here are some of the major reasons to incorporate backbends into your practice.

  1. Improves posture

We don’t even realize how rounded over we’ve become until we bring attention to our fundamental spinal alignment. As a result, we start to stand taller and improve our posture. There is a blue print to the best way the body should be aligned, stacking shoulders over hips, over ankles from top to bottom, and bottom to top. What pose helps? Savasana first and foremost to get a base line. Then practice bridge with or without a block under your sacrum to support longer time spent in the pose.

  1. Increase mobility of spine

We spend the majority of our day bending forward in one way or another – sitting, driving, texting, picking things up, even sleeping. Statistically they say up to 80% is rounded over. But our spines are meant to be mobile. They move in 6 directions: flexion, extension, lateral flexion (right and left), rotation (right and left). By practicing backbends, we can improve flexibility and balance the mobility of the spine. From bridge take an easy supine twist then turn over to your belly and practice belly down backbends like low cobra or locust variations. And every day do some cat/cow too.

  1. Relieve Shoulder Pain

During the day we all start to slowly slump forward at our desks and our shoulders round forward. Backbends stretch the front of your chest and help you to draw your shoulders back and shoulder blades together, counteracting the shoulder slump.

  1. Natural mood elevator and energizer

The action of opening your heart and stretching the whole front line of the body stimulates the nervous system, waking you up and improving your mood. It can be invigorating and that boost of energy can help to alleviate stress. 


Why and How do Backbends Work?

There are three sections of the spine

Lumbar – Thoracic – Cervical

Be careful: The lumbar and cervical spine are the most mobile while the thoracic spine is the least mobile. In a backbanding practice, we need to stabilize both the lumbar and cervical region in order to mobilize the upper back.

How to prepare:

  • Move your spine in all 6 different directions.
  • Do belly down backbends for the front of your shoulders and to stretch the front of your chest. Practice sphinx, locust with yoga mudra, low cobra pushups.
  • Don’t forget to open your quads and psoas. Backbends require strong and open quads and psoas.

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Choosing a Yoga Teacher Training Program

There are many variables when choosing a teacher training program in general and even more so as a destination program in places like Bali or Costa Rica.

  • History of Program. How long has this program been offered?
  • Duration. How long does the program last? What works best for you, shorter length like 3 weeks and more intense study or longer period of 9 months or something in between.
  • Location. Where do you want to live while immersed in self-study that will serve you best. How will you be the least distracted? Living at home or a residential destination program?
  • Mission of School. Are you in alignment with the overall mission of what the yoga school offers? What is the overall teaching intention for the program?
  • Type of Yoga. Are you interested in only the asana and not meditation, mantra, or other sacred  practices (including energy medicine.) Choose wisely so it meets your expectations.
  • Size of Program. Do you learn best as one of 200 students, 40 students or fewer than 20?

Most of all think about what it is YOU want out of the program? 

ABOUT ALCHEMY OF YOGA:
If you want to only know how to practice and teach triangle pose then there are other programs that excel at that. If you are interested in your OWN self-development, for the best teachers are those that know their authentic selves, then we are a great fit! We have 11 years of history in offering our program 21 times. We continue to improve our accelerated learning methods to help our tribe members grow most easily.

Our focus is YOU. Not so much triangle pose.

We concentrate on the People part of our program. Of course you’ll get the techniques but its really the difference between emphasizing the person doing the pose or the pose itself as more important than the person. We choose YOU.

OVERVIEW OF ALCHEMY OF YOGA
1. EARTH: Foundational Alchemy – Rooting into Yourself & Manifestation
2. WATER: Emotional Alchemy – Tapping into Your Potential and Living in Possibility
3. FIRE: Physical Alchemy – Discovering Your Optimal Performance
4. AIR: Mental Alchemy – Unlearning the Obstacles to Your Happiness
5. ETHER: Spiritual Alchemy –Transformation into Living & Teaching Yoga

WHY CHOOSE ALCHEMY OF YOGA? We are Soulful & Sensitive
Alchemy of Yoga is unique from other teacher training programs. While you will learn a great deal about intelligent alignment and how to teach asana safely, our self-development program is first and foremost a journey in self-discovery. You will learn how to unblock the obstacles to your happiness by tapping into your greatest potential and living from your highest self.

How to Live an INSPIRED Life: Yoga is about wholeness, health, and vital living. It is about a life inspired in body, mind, and spirit. Through movement, meditation, discussion, and journaling, we will explore the vast resources related to How to Live an INSPIRED Life by focusing on the last three Niyamas or personal practices that comprise the Alchemy of Yoga. These are necessary for bringing about real, lasting change and cultivating inner happiness and spiritual bliss.

Alchemy of Yoga School Offerings:
April 15 – May 6, 2017 Bali RYT 200 Hour at Alum Puisi Villas Ubud
July 29 – Aug 19, 2017 Costa Rica RYT 200 Hour at Bodhi Tree Yoga Resort with Emily Perry
March 1-22, 2018 Bali Ubud RYT 200 Hour

Brochures to Download:
Download Bali 2017 YTT Brochure
Download Costa Rica 2017 YTT Brochure

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Costa Rica Teacher Training Save $400

Join us for a complete 3-week immersion that eliminates the distractions of daily life for enhanced learning with like-minded people. You will live at the world-renowned and eco-friendly Blue Spirit Retreat Center. If you feel our vibe, join our tribe! Remember, “Who you seek is seeking you.” We are waiting for you.

‪#‎CostaRica‬ ‪#‎YogaTeacherTraining‬ Alchemy of Yoga
July 30 – Aug 23, 2016

Early birds save $400!

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Alchemy Means Transformation

Something really magical and mystical happens when you bring together high vibe, purposefully intentioned people, all in one place, for 200 hours of deep soul immersion. Are you ready for this ‪#‎QuantumLeap‬?

#‎Alchemy‬ means Transformation. Alchemy of Yoga is here for you.

I hope you join me on this beautiful journey:
May 1-22 Hawaii
July 30 – Aug 20 Costa Rica
Oct 1-22 Bali

Apply today!

$500 Scholarship for Alchemy of Yoga Teacher Training 2015

Namaste Dearest Lovers of Flow and Alchemists,

2015 has been a very good year! I want to pay it forward by offering another $500 #YogaSchool Scholarship for Napa Valley 108 Hour Training Dec 6-15, 2015.

This program takes place at beautiful Mayacamas Ranch in Calistoga wine country. You’ll love it!

Self-Investment:
Manzanita Dorm: $1,899
Manzanita Double: $2,650
Manzanita Single: $3,100

WHAT’S INCLUDED IN THIS COST

  • RYT-100 Hour Alchemy of Yoga Training (Module 1 of 200-Hour Program)
  • 200-Page Training Manual
  • On-going mentoring & teacher tools
  • Vision Board
  • 9 nights accommodation
  • 3 healthful, delicious meals per day with vegan, gluten-free, and other options available
  • Organic juices, Coffee, Herbal blends, Tea
  • Daily meditation
  • Basic Spanish language class
  • Excursions to Pacific Ocean Sandy Beaches
  • Time for Exploration and Relaxation
  • 1 social hour on select evening
  • Yoga mats and props
  • Free WiFi
  • A special eco friendly goodie bag with loving gifts
  • Water and fire rituals aligned with the Moon cycles
  • Taxes

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How to Pick a Yoga School

I know picking a ‪#‎yogaschool‬ is harder today than ever. I see new programs pop up every single day. What @AlchemyofYoga offers you is 10 years of heartfelt support, love and experience. You’ll also join our ‪#‎Alchemy‬ family of more than 21 ‪#‎teachertraining‬ ‪#‎tribes‬ worldwide.

We are continuously motivated to enhance our program and its tools to help you become the best inspiration Leader and ‪#‎Happiness‬ Ambassador.

To be honest others have tried to copy our unique format and methodology but we stay strong as the originators. It’s the energy of our team of innovators that sets us apart. We have experience in dharma coaching. It shows in the quality of your learning. Feel the Vibe? Join our Tribe. 

Are you Ready for Happiness Training?

Alchemy of Yoga RYT200 Teacher Training is wholeheartedly dedicated to the art of self-discovery through SELF-study.

Consider this the ultimate adventure! A Hero’s Journey that will both challenge and encourage you to embrace your potential and playfully awaken your inner power. This is Happiness Training set in a lovely retreat center in the wine country of Sonoma, California Dec 6-15, 2015.

In our intimate Kula (community of the heart) of no more than 18, we will delve into the deepest study of who we are so we can live our happiness in a big way. You will be supported by the dynamic duo of Laura Hand @wayfaringyogi and me @inspiredyogagal for 10 days, 100 hours of deep soul plunge into pure love. Register today! Questions? silvia@alchemytours.com or laura@alchemytours.com

Let our 10 year history make the difference!

http://www.alchemytours.com/…/alchemy-of-yoga-teacher-trai…/

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Do You Want to Inspire People?

What joy it is to inspire people to live their happiest life! Your journey begins now! For those looking for a deep Soul Plunge into their own hearts. Tame your mind, find your true voice, learn to confidently teach yoga at @alchemyofyoga School Dec 6-15, 2015 @mayacamasranch ‪#‎Calistoga‬California.

Guided by dynamic duo Laura Hand & me: @wayfaringyogi and @inspiredyogagal

Apply today to join our tribe! 
Details at www.alchemyofyoga.com

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Learn about YourSELF with Alchemy of Yoga

Alchemy of Yoga is a 10 year old 200 hour program recognized by Yoga Alliance as a REGISTERED 200 HOUR YOGA SCHOOL. It offers you a unique opportunity to make a deep commitment to learning more about yourSELF.

Blue Spirit Retreat Center is a safe haven: a nurturing place to engage in open hearted self-exploration. I am devoted to offering you an poolviewatmosphere in which freedom of expression, fun, creativity and passion for life are “totally” encouraged! My program covers the foundations of the 8 limbed path of Yoga and believes in yoga as a life-long truthful celebration of ourselves and our world. This is a Green Yoga program dedicated to the Art of Self-Study.

1. The first phase will focus on the fundamental principles of Yoga including an introduction to yoga philosophy (Yamas and Niyamas), history, basic Sanskrit, the implications of Ethical Behavior and living your yoga with an Ethical Code and Ecological integrity.

2. The second phase will focus on General Principles of Poses, How to Teach a Pose safely to all levels of students, The Stages of Poses, Benefits of Poses, Purpose of Poses, Ways of Sequencing using Vinyasa Krama, Sun Salutations, therapeutics, & the Art of Assisting (verbal and physical adjustments and enhancements) in an authentic, safe and generous way.

3. The third phase will focus on the art of teaching including creative sequencing in class design, developing life affirming class themes, importance of positive languaging, voice intonation, musical awareness, personal practice as laboratory and how to teach to the heart of the student. The healthy Teacher-Student relationship: understanding it and how to resolve ethical issues.

4. The fourth phase will focus on the practical skill development of apprenticeship through observing classes, assistant teaching, and Karma yoga (community service yoga offering). And personal development in respect to the Business of Yoga.

Post Training Mentoring Includes but is not Limited to:
• Life Coaching one on one

• Dharma Mentoring: Planning a yoga career/business for optimal sustainability

• Yogaprenuership: how to best market yourself while maintaining strong ethical standards and life balance

• How to resolve ethical issues that arise from teaching yoga

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Most Recommended Yoga Books for Teacher Training

With so many yoga books out there to choose from I am often asked what would you recommend I read to either prepare for a Yoga Teacher Training or simply increase my self-study. Here are my most recommended Yoga Books for serious students and teacher trainees.

MUST READ BOOKS:

1. The Yoga Sutras of Patanjali,Swami Satchitananda or Secret Power of Yoga, Nichala Joy Devi Practice:
2. Yoga The Spirit and Practice of Moving Into Stillness, Eric Schiffman
3. Wheels of Light by Anodea Judith
4. The Complete Book of Ayurvedic Home Remedies by Vasant Lad
5. Yoga for Wellness, Gary Kraftsow, Penquin, 1999
6. Teaching Yoga: Exploring the Teacher-Student Relationship, Donna Farhi
7. Living Your Yoga: Finding the Spiritual in Everyday Life, Judith Lasater
8. Muscles of Yoga Scientific Keys Volume 1 by Dr Ray Long
9. The Yamas and Niyamas Exploring Yoga’s Ethical Practice, Deborah Adele
10. How We Choose to be Happy: 9 Choices of Extremely Happy People, Rick Foster and Greg Hicks

RECOMMENDED BOOKS:

Yogi Bare by Philip Self;
The Language of Yoga by Nicolai Bachman;
Yoga from the Inside Out by Christina Sell;
A Path With Heart: A Guide through the Perils and Promises of Spiritual Life
Wherever You Go There You Are by Jack Kornfield;
Anatomy of Movement, Blandine Calais-Germain;
The Heart of Yoga: Developing A Personal Practice, Desikachar,
The Four Desires by Rod Stryker;
The Art of Forgiveness,
Lovingkindness and Peace, Jack Kornfield;
Healing Mantras, Thomas Ashley-Ferrand;
Women who Run with the Wolves, Clarissa PInkola Estes;
The Four Agreements, Don Miguel Ruiz;
Yoga & the Path of the Urban Mystic, Darren Main;
Breathing Book, Donna Farhi,
Its Easier than you Think, Sylvia Boorstein;
Womencode, Alisa Vitti;
Daring Greatly, Brene Brown;
The Way of the Happy Woman, Sara Stover;
The Hero’s Journey, Joseph Campbell;
The Heroine’s Journey, Maureen Murdock;
Be Happy, William  Holden;
Sweat Your Prayers, Gabrielle Roth;
Light on Life, BKS Iyengar
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