Almost every student that comes to my class lately tells me how stressed out they are! Indeed many people are feeling more stress and less balance in body, mind and spirit than they were in 2019. They are putting a lot of faith in their yoga teachers to help them feel better.
Student’s come to your class to help manage their stress levels so they can leave calmer and have more peaceful interactions throughout their day. While every yoga class has the potential to shift the nervous system away from fight or flight, there are 3 essential things you can add to your classes to further accentuate the calming results….
Longer exhales. It’s been scientifically proven that a longer exhale vs. inhale initiates a parasympathetic nervous system response. Inviting students to practice making their exhales longer than their inhales during practice is a skilful physiology hack that will leave everyone in rest and digest mode, feeling much calmer and happier. A practice of longer exhales also increases heart rate variability (an important marker of good health), and fosters better decision making. You can accomplish this by introducing breath counting techniques. At the beginning of class instruct your students to inhale to a 4 count and exhale to a 4 count to get into balanced rhythm, then build on extending the length of the exhale so that it is up to twice as long as the inhale by the end of class. Chanting is another great addition as it naturally extends the exhalation. If chanting Sanskrit is not something you think your class will go for, you can use the more common sounds of Ahh or Mmm, which work beautifully too.
Sequence in lots of forward bends and twists. Backbends and inversions are enlivening and uplifting. They are excellent for morning classes and can help elevate someone’s mood. But even in evening classes and those designed for relaxation you shouldn’t leave them out of your sequence completely. It’s important to move the spine in all directions for optimal spinal health. Do however sequence in extra forward bending and twisting asanas during this stressful time.
These types of poses are considered more calming and can be placed throughout your sequence to engender an enhanced state of relaxation post practice. (Learn more about skillful sequencing)
Leave time for 7 minutes of Savasana, minimum. Stress leads to disturbed sleep patterns and even chronic insomnia. Lack of sleep degrades mental health, immune function and can increase the chance of getting ill. Everyone can benefit from more rest right now. With at least 7 minutes of Savasana the body has an optimal chance to shift into deep homeostasis fostering healing states to balance hormones, heart rate, blood pressure and respiratory patterns. Plus
everyone loves a good, long Savasana!
Yoga practices are generally helpful and healthful and every class has the potential to offer profound healing. Yoga Therapy and advanced training in yoga can teach you additional skills to better support students with pain, stress, anxiety, depression, addiction and illness. Check out our advanced training options.