When to Rest from Positive Stress by Kreg Weiss | Dubai 100hr Hatha Yoga Teacher Training, February 2017

Our yoga practice is an excellent method of applying positive stress. Positive stress conditions the tissues of the body to remain adaptive and engaged. Strengthening, loading, stretching, and compressing tissues in mindful manners stimulate cells promoting a healthier, and functionally optimum physiological and psychological state. When there is lack of understanding of what is the appropriate amount of positive stress along with a lack of sufficient rest, our relationship to our practice withers, and this stress turns against us in the form of acute injuries and/or chronic conditions.

 

As we stress various tissues, those tissues undergo different forms of breaking down and/or cellular activation. Time is needed after these applications of stress for the cells to work their magic in ‘repairing’.  This time requirement can greatly vary given that our tissues receive nutrients in different manners. Bones and muscles are highly vascularized (rich, direct blood supply providing highly accessible nutrients) whereas tendons, ligaments, and cartilage receive nutrients via cellular diffusion (no direct blood supply). These avascular tissues will need greater time to undergo repair processes versus the vascularized ones.

 

While yoga is traditionally suggested as a daily practice, time repair and keeping positive stress in a healthy medium should be considered. It is common in weight training programs to rest conditioned muscle groups for a minimum of 48 hours, therefore you will see those with ample training experience rarely engaging the same muscle groups on a daily basis. Why is this approach often not applied in yoga?

I have found it beneficial (from the perspective of positive stress) to ‘cycle’ muscle groups as well as primary joints. Examples: Doing a hands-free practice in order to rest the hands/wrists after heavily loaded practices (ie containing numerous wrist-loading poses and/or arm balances). Avoiding poses that potentially torque the knees after sessions that have threaded in postures like pigeon, lotus, and cow face. Nurturing the thighs for a couple of days after injecting a practice with extra standing poses that clearly cooked the quadriceps.

The advantage with yoga and it’s enormous number of poses, breathing exercises, and meditation techniques, is we can creatively generate sequences that will allow us to have a daily practice while intelligently and strategically give rest and repair to targeted tissues. These tissues will then more holistically adapt, get stronger, become more receptive to mobilization and fluidity, and ideally be less susceptible to injuries. Whether your practice is more fiery or more chill-pill, mindful resting is essential.

As part of our functional yoga anatomy and sequencing explorations, the 100 Hr Integrative Hatha Yoga Teacher Training in February by Senior Hatha Yoga Teacher, Anatomy expert & Kinesiologist Kreg Weiss from Canada, will apply these resting principles: *addressing common joint injuries and overuse conditions related to yoga, *how to create yoga sequences that apply effective progressive overload and rest periods, *sequencing for athletes and combining yoga with other fitness modalities.

For full information, breakdown of the 100hr Yoga Teacher Training topics and how to register, click – here – or please submit your details below and/or email: yogalatesdxb@gmail.com

Name(required)

Email(required)

Mobile Number(required)

Comment

Submit

Δ

Should you squeeze or relax your glutes in cobra pose?

Dubai 100hr Hatha Yoga Teacher Training in February 2017 by Kreg Weiss

Question by Yoga student:
Should you squeeze or relax your glutes in cobra? I had a couple of teachers say to squeeze in classes and that jams my low back. When they are relaxed I can go deeper into the pose. What is the correct cue, please?

Answered by Kreg Weiss:

Here’s what I’ve been able to ‘gather’ for the pros and cons to the glute squeeze

cue in cobra pose.

Pros (reason for doing the glute squeeze):
*Engagement of the gluteus maximus drives hip extension that generates a posterior pelvic tilt. This cue is usually aimed at helping people reduce negative compression of the lumbar spine as many people overextend (by default) into their lower back in cobra pose. The posterior tilt of the pelvis draws the lumbar spine out of its’ lordotic curve and requires the backbend to be distributed more up into the thoracic region.

Cons (a variety of perspectives):
*Engagement of the gluteus maximus (particularly the upper fibres) tends to also lead to external rotation of the hip/thigh since those fibres attach to the fascia lines of the TFL. This promotes improper engagement patterns of the gluteus maximus in other poses like bridge, warrior 3, and drop backs.
*The gluteus maximus partially interconnects with the sacrum – some believe glut engagement can place ‘jamming’ stresses into the SI joint.
*Some believe that excessive engagement of the gluts (and an overly exaggerated posterior tilt) can send too much of the back bend into the thoracic spine leading to compressive stress higher up the spine.

Overall, there is no right way to do cobra pose.

Some people have less space between their spinous processes of the vertebrae of the lumbar region. A pelvic tilt is beneficial to most people – how much all depends on the individual. For me, knowing that glut engagement poses potential issues, I prefer to generate the pelvic tilt with the abdominal muscles instead – this generates an eccentric activation of the abdominals (lengthening while contracting, thus a great functional way to train the core). So, I typically cue people to work from the belly to protect the back lines and yes, I, ask people to relax the gluts.

What is fundamental is that we teach our students to embrace their structural variability. Ask people to recognize all sensations and the relationship that they are having with those sensations. Encourage people to stay low in their cobra at first and appreciate if this degree of the pose is ideal – they will acquire great benefits just lifting the trunk a couple inches off the ground. If the students wish to rise higher, remind them to play with different degrees of pelvic tilts (via the abdominals) and to always come back to the reason of being in the pose – not for performance or aesthetics, but to acquire a balance of functional strength, stability, and space. There are no set alignment cues for any pose – as long as we know why and how to do these cues (what is the anatomy and biomechanics behind them) and how they may or may not apply to different body types, we are then more empowered to be unique and exploratory. When this approach sets in, our vocabulary and conversation as teachers become immensely different and more authentic.

TESTIMONIALS | GRADUATES OF KREG WEISS HATHA YOGA TEACHER TRAINING IN DUBAI

“I really enjoyed my training with Kreg and each of them brought some interesting perspectives to my current practice. As soon as I enter the room I felt relax, at ease and ready to explore Kreg’s practice.. It was such a great feeling. What I really liked about these sessions was the connection I had to my body during the practice, to the postures and the way we worked on the transition between postures. Each transition allowed me to go deeper into the stretch, pushing boundaries without hurting my body. It was almost like the body was expanding as we were going through the sequences. I also had on both evenings of the sessions a very good energy. Thank you for this experience and I hope we will have more to come!  ” K.M

“First of all I would like to thank you for these amazing breathtaking wow-days and all the knowledge you gave us. I found out about my body anatomy, how the bones, muscles and joints move under my skin and how they influence one another. Now I know how to bend forward safely for my spine and being “Bendy Wendy” is not always good. And not everyone can be as flexible as another. If one side of my body can do more than the other I should stop where the other side stops, without pushing my body. I can now explain how to safely move into Downward Dog, plank, dancing cat and how to specific muscles in these poses. I now know so much more! I love the mudras and pranayama and will integrate them in my daily practice.  Your approach to teaching is so unique and beautiful!” Daria Issina

“I love anatomy and I think it’s fascinating to truly understand how our body works. One of the best things about developing and having a yoga practice is how it connects us with our physical body. I remember when I started practicing yoga, even though I had been active my whole life, I start to discover my body in a whole new way. My muscles were opening up and it was a sort of re-discovering of each muscle, how they supported each other, which ones were working in each pose, etc. I simply loved the way Kreg made all the poses look so simple…thank you from the bottom of my heart” Nina Dubash

“Thank you again for such a fantastic course. You are a wonderful teacher and your knowledge and passion for your subject truly inspirational. In my next life, should I have one, I will be a yogi-physiotherapist and the anatomy-yoga encyclopedia that you are going to write will be my bible! If only I’d known 35 years ago that this is what I should have done” Anne van der Velden

“This was an unforgettable and new experience I have obtained from your training. From my perspective as a beginner, it was absolutely profound and very knowledgeable. You have a talent of teaching and delivering the information in a very comprehensive way that everyone would absorb and definitely apply in their practice” Julia

“Noura, as you told me before the workshop: you are going to love it, and this happened! Beside of being a wonderful “warm-hearted” person, Kreg really wanted us to share and absorb as much as possible of his knowledge and his teaching. The material, the readings he gave us every day just excellent. I’m going back with both a broader knowledge and wider view on yoga and not JUST yoga. So thank you so much Noura for making this happen. You know you have my highest esteem!” Alessandra

“Generous , responsible , attentive, competent & fun, what else could a student ask for ? Seriously! I guess we can get trained in many things in life, but I don’t think we can teach people to carry a golden heart, or you have it or you don’t. Kreg does ! Thanks Noura for organizing this workshop.” Adriana MeBarr

100hr Hatha Yoga Teacher Training in Dubai with Kreg Weiss, February 2017

100hr Integrative Hatha Yoga Teacher Training with Kreg Weiss
February 24-  March 7, 2017
Dubai, United Arab Emirates
www.yogalatesblissindubai.com 

Already completed a 200hr Yoga Training and Ready to Advance your Practice?

 

Skillful Teaching, A Balanced Act ~ 100 hour Advanced Yoga Teacher Training in Dubai
With Nico Luce and Clara Roberts
September 16-28, 2016

Rate:
7,000 Early Bird Rate [expires on August 1]
7,800 Normal Rate

Clara Roberts-Oss from Brooklyn and Nico Luce from Argentina join forces once again to provide a one of a kind 100hr Advanced Yoga teacher training designed specifically for current yoga teachers and recent graduates of a 200hr Yoga Teacher Training wishing to advance and begin to take their offerings from good to great!

Building upon what you’ve learned so far, Nico and Clara will refine your teaching/practice with feedback on cuing, sequencing and Bhavana (mood). They will encourage you to go deeper into the biomechanics of poses and transitions with the aim of cultivating a well-rounded class including inspirational themes and clear instruction. Known for creating playful sequences that are integrated and well balanced, they combine over 25 years of studies and yoga teaching experience.

Together they bring extensive knowledge in the field of asana through various lineages as well as philosophy, mantra, pranayama, energetic/anatomical techniques and meditation. If you’ve ever been curious about some of the more advanced backbends, inversions and arm balances, you’ll gain the skills to eventually lift off the ground with ease and to find confidence, grace and nourishment in your practice by freeing up your mind, spine, core, hips, and heart.

WHAT WILL BE COVERED:

• Vinyasa Asana Lab: Vinyasa yoga is about combining intelligent sequencing with creative transitions, fluid pacing and precise timing. We will explore all these aspects from different vinyasa lineages including classical Ashtanga, Power Vinyasa, Jivamukti, Anusara, Prana Flow and Forrest Yoga. We will also delve into general class structure; going over vinyasa krama (stages) so every student feels empowered to trust and listen to their bodies, creating a container for students to feel safe to explore emotions that may arise and how to conduct classes that are both fiery and cooling. Restorative poses and chill yin sequences will also be covered.

• Anatomy of the Injured Yogi: As teachers we encounter many students who either come to class with injuries or get injured in class. We will go over common injuries such as neck, rotator cuff, lower back, knees, wrists and ankles. Information will be given on the most common ways these joints are injured, modifications for different needs and ways of helping rehabilitate.

• Philosophical Journey to the East:We will read and discuss two key ancient masterpieces that reshaped spirituality in the eastern world, the Bhagavad Gita and the Tao Te Ching. [We recommend you read Stephen Mitchell’s translations of both texts. They need to be read prior to the training] These wisdom filled texts exemplify two radically different philosophical approaches to the same spiritual quest and are worth examining them today and contemplate their deeper teachings.

• Subtle Body: Daily meditation, mantra and pranayama will be given at the start of each day along with discussion and practical application of these more subtle teachings.

• Mini yoga class + feedback: Each teacher will have the option to lead a 30 min class based on the material covered in the program and will receive feedback (if they wish) from both Clara and Nico.

Nico Luce has been practicing and teaching yoga for over a decade and has trained in various lineages such as Power Vinyasa, Ashtanga, Anusara and Pilates. He is also a devoted student of eastern philosophy and spirituality, which he weaves into the physical practice to create a profound transformational experience. Bringing meaning to the practice and attention to refined biomechanics are at the heart of Nico’s teachings.

Clara Roberts-Oss believes that much of the spiritual practice is about ‘lila’, cosmic play. When we play, we are open to the unfolding while in process. It is less about the goal and more about the evolution. Clara has taught for over a decade and has been leading retreats and teacher trainings worldwide for the last 5 years. She draws from many different traditions including Prana Flow, Vinyasa, Iyengar, and Jivamukti, to create strong, integrated holistic classes. Clara has also studied philosophy with Paul Ortega, Lorin Roche and Daniel Odier.

 

 Testimonials shared by our past Dubai graduates: 

The overall structure of the workshop was absolutely awesome. The way we started every day’s session was very enlighten. By the time we reach our asana practice we were ready to rock, followed by firing up our core. Thanks Clara you are fantastic your energy made me stronger. – Jeanette 

One of the best training sessions I’ve been on thus far! Clara is an inspiring teacher, her passion for the practice as well as her experience shines through all the time. I love her style and realness. She’s very open to discussion, difference of opinion, exploring others ideas. The entire four days were from a space of love! – Aysha 

Clara is hugely inspirational –it was a treat to be taught by her. The practices exhibited the knowledge that she was imparting so that we could learn it kinesthetically too. I especially valued her alignments from a female perspective and the experience from her own teaching and injuries that she shared with us. – Mandy Wright

Nico’s organic enthusiasm and gregarious nature lends itself to the success of even the most passive learner! Having studied several different lineages and holding a core respect for each of them, he teaches and presents information that applies to many situations. I was never lost during our hours of discussion and debate; active listening happens naturally when Nico is teaching, making you want to follow along. His isn’t shy about sharing his experience or his own journey, to and through yoga, instinctively knowing how to connect to those he’s teaching. This workshop with Nico has not only answered questions but motivated me to ask more. The art of yoga, I believe, is an evolving state where experience provides layers upon layers of information, that weave together, enabling the student/teacher to consistently draw and learn from them. Nico is an artisan who pulls ‘fabric’ from many aspects— even the words themselves, to create and convey his teachings. My mental yoga mat is ever expanding thanks to vastly competent, qualified teachers; Nico is a perfect example of that. I welcome the opportunity to learn from him in the future! – Brittany Beltram

Nico was a wonderful teacher! I learned so much and he had an excellent approach with all of the students. I really appreciated being allowed to participate in the training even though I haven’t completed my 200hr. It was very beneficial for me to attend. Thank you – Michelle Remington

 

For more info, course description and to secure the early bird rate, email yogalatesdxb@gmail.com or fill in the form below: 

Name(required)

Email(required)

Mobile Number(required)

Submit

Δ

 

Wish to specialize further in your yoga teachings and practice?
Check out our next exciting intensives by clicking on the links below:
Dubai GroovyKids Yoga Teacher Training with Greville Henwood, October 7-8, 2016
Dubai Pregnancy Yoga Teacher Training with Sally Parkes, November 18 – 24, 2016

 

100hr Advanced Yoga Teacher Training in Dubai with Nico Luce and Clara Roberts, September 2016

 

And they are back!

Clara Roberts-Oss and Nico Luce join forces once again to provide a one of a kind ‘Skillful Teaching, A Balanced Act’ 100 hour Advanced Vinyasa Yoga Teacher Training in Dubai on September 16-28, 2016, designed for yoga teachers and graduates of a 200hr Yoga Teacher Training program.

Known for creating playful sequences that are integrated and well-balanced, they combine over 25 years of studies and yoga teaching experience. Together they bring extensive knowledge in the field of asana through various lineages as well as philosophy, mantra, pranayama, energetic/anatomical techniques and meditation. Building upon what you’ve learned so far, Nico Luce from Argentina and Clara Roberts from New York, will refine your teaching/practice with feedback on cuing, sequencing and Bhavana (mood). They will encourage you to go deeper into the biomechanics of poses and transitions with the aim of cultivating a well rounded class including inspirational themes and clear instruction.

---

We realize not everyone can take over a month off for a 300 hour yoga teacher training and so Clara Roberts and Nico Luce have worked together to curate a special advanced two week long (100hr) training designed for yoga teachers and graduates of a 200hr Yoga Teacher Training program seeking to deepen their understanding of Vinyasa Yoga, sharpen their teaching techniques and take their offerings to a higher level to go from good to great!

WHAT WILL ​BE ​COVERED​:

Vinyasa Asana Lab: Vinyasa ​yoga is about ​combining ​​intelligent sequencing with creative ​transitions​, ​​fluid​ ​pacing and ​precise ​timing. We will explore ​all these aspects from different vinyasa lineages including​ classical Ashtanga​, ​Power Vinyasa, ​Jivamukti, Anusara, Prana Flow and Forrest Yoga. We will also ​delve ​​into ​general ​class structure;​ going over vinyasa krama (stages) so every student feels empowered to trust and listen to their bodies, ​​creating a container for students to feel safe to explore emotions that may arise and ​how to conduct ​classes that are both fiery and cooling. Restorative poses and ​chill yin ​sequences will also be covered.

Anatomy of the Injured Yogi: As teachers we encounter many students who either come to ​class with injuries or ​get injured in class. We will go over common injuries such as neck, rotator cuff, lower back​,​ knees​, wrists and ankles​. Information will be given on the most common ways these ​joints are injured, modifications ​for different needs ​and ways of helping rehabilitate.

Philosophical ​Journey to the East​: We will read and discuss ​two key ancient masterpieces that reshaped spirituality ​in the eastern world, the Bhagavad Gita and the Tao Te Ching. [We recommend you read Stephen Mitchell’s translations of both​ texts​. They need to be read prior to the training] ​​These ​wisdom filled texts ​exemplify ​two radically different ​philosophical ​approaches to the ​same ​spiritual quest and are worth examining ​them today ​​and ​contemplate their deeper teachings.

Subtle Body: Daily meditation, mantra and pranayama will be given at the start of each day along with discussion and practical application of these more subtle teachings.

Mini yoga class + feedback: Each teacher will ​have the option to ​lead a 30 min class based on the material covered in the program and will receive feedback (if they wish) from both Clara and Nico.

For more information, registration and how to secure the early bird special rate, visit:
http://www.yogalatesblissindubai.com/100hr-advanced-vinyasa-yoga-training-sept-16-28.php