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The global market for yoga has skyrocketed in recent years. With the advent of social media and other internet platforms, the craze for yoga teacher training has boomed. Yoga is not limited to being a physical activity. it is the divine art of connecting the mind and soul. To emphasize the buzz that yoga has generated, consider that Americans now spend more than $11 billion per year on yoga.

Yoga is often seen as a mere hobby and a means to escape the hustle of modern life. Some people want to escape their boring 9 to 5 job and develop a career in Yoga. If you are one of those people, then you should try yoga in Nepal. There are plenty of yoga retreats and yoga academies in Nepal that will help you achieve your goal of becoming a full-fledged yoga teacher. However, being a yoga teacher in Nepal is easier said than done. Some facts and figures need to be considered before heading out on this milestone journey. This blog shall help to cast some light into some things that you need to understand before taking the yoga teacher training course.

Let go of your expectations

For a novice, yoga can mean only asanas. This can leave them confused and worried as their inner demons tell them that they are not perfect in this pose or that pose. There is also the fear of ‘what others will say?’ They fear that teacher training will be extremely difficult and don’t know if they are ‘good’ enough at yoga for it. Once people show up to train, they realize that the reality is way different from their expectations. To free yourself from the unnecessary shackle of worry, we advise you to let go of expectations and just give your best. Don’t fret over the result, just enjoy the journey.

Leave your ego at the door

Once you have been practicing yoga for a certain amount of time, you’re bound to be adept at some asanas. During the training course, you may have to do the same asanas. Instead of saying ‘I know how to do this’, you should focus on its spiritual aspects. This course is not only about asanas, its about concentration, spirituality, and discipline. Absorb the knowledge imparted by the Yoga teacher and use it to further expand your horizon of knowledge. A popular Yoga teacher in Nepal believes that little knowledge does more harm than no knowledge.

Make books your companion
A yoga teacher training course is not only limited to asanas and breathing. What many people don’t realize is that training usually involves a lot of reading. For instance, if you take a Yoga training in Kathmandu, you will have to read about prayers, mantras, Vedas, dhyan, and physiology. After reading these materials, you will understand how asana is merely one aspect of a much more complicated system of health and wellness. A solid grasp on the concepts and facts is needed. Remember that it is the depth of knowledge that separates a good yoga teacher from a great one.

Feel free to explore
As you first dive into the subject of Yoga, you’ll feel overwhelmed by the sheer volume and variety of tasks that need to be done. There will be moments where you’ll feel that it is going way over your head. Fear not! You are not the only one that is going through this state of confusion. Everyone else is too. Give it some time and slowly, things will make sense. If you get lost, the mentors are there to guide you. The feeling of not-knowing is amusing so enjoy it while it lasts.

Take care of yourself
Yoga teacher training courses demand that you sit in a certain position for certain hours and practice different postures. A popular Yoga school in Nepal sees students practice asanas for at least 4 hours a day. These 4 hours comprise solely of stretching, breathing, stretching, and breathing again. Practicing these postures can be difficult and can cause injuries too. Before you practice the asanas, make sure to do some light warm-up and if some sprains occur, be sure to have it checked.

Understand the purpose of this yoga training
Before you start a yoga teacher training course or any other type of training course, it is of utmost importance that you understand your purpose. This purpose forms the bedrock of the class and will help you to achieve what you need. For some, this course is a way to escape reality while for some, it is a stepping stone on their journey to become a yoga teacher. As you take this course, you will find new objectives and horizons to conquer which will change you. After completing a Yoga training in Kathmandu, you can be a yoga teacher.

Take care of your diet
During your yoga training, it is important to feed yourself healthy, high energy, but light food. At any good residential program, you will be fed a healthy vegetarian food. Before the training course, you can prepare yourself by taking a plant-based diet. A vegetarian diet will help you energize your body and prepare for the yoga.

A yoga teacher training course will not only transform you physically, but it will give you a broader perspective on life. You will meet new people and make new friends. Yoga teacher training will be one of the best decisions that you will ever make and you will have a splendid time and life-altering experience.

conclusion

There has been a major shift in the attention and care that society is now putting into their own health, especially when it comes to what they put in their mouths. But although diet is a crucial factor in managing health, many people don’t realize how movement, exercise, and gentle stretches can make a difference to digestive and even emotional well being.

One of the most effective ways for my clients to regulate their bowel movements is through yoga practice. There is endless research attempting to understand which factors contribute to imbalance and disharmony within the gut, and often times people are unaware of how stress affects the digestive system. Bending, stretching, flowing and breathing during asana practice are all proven techniques to help calm our mind and in turn calm our digestive organs.

It can be intimidating to figure out how to use yoga for digestive health, so I’ve put together five great poses to help you with digestive upsets and irritable bowel syndrome (IBS).

I suffered with IBS my entire life, it wasn’t until I was 26 when I finally said enough is enough, and I went to the doctor. For years I had extreme bloating after meals, embarrassing gas that made it near impossible to walk without letting one rip, sorry not sorry!

After my visit to the hospital, I got results back from my blood tests, stool sample and ultrasound. I was told that I had IBS, but I wasn’t given much idea of how to treat it. I’m far too passionate about my health to take those words and forget about the last 26 years of farting I’ve put myself and innocent bystanders through! So I turned to yoga, and I can honestly say that it has helped my digestive system out IMMESURABLY!

The great thing about yoga is that its mainstream, so it should be easy enough for you to find a studio offering classes in your area. Whether or not these classes specifically mention or focus on their abilities to help with digestive discomfort is irrelevant.

For those of us who have studied yoga philosophy, we know that there is historical evidence of yogis using various asanas for their therapeutic benefits to heal the body. So let’s start with the fundamental element, breathing.

• Pranayama (Breath)

Yogic breathing can be done almost anywhere and in any comfortable position, whether you’re on a city bus, at your work desk, or lying in bed, this dynamic breathing is simple yet effective. However, if you are able to lay flat on your back in a comfortable quiet place this is the most favorable option.

Close the eyes, relax the mouth, eyebrows, shoulders, hips, legs, and feet. Then, take a long, slow inhale and exhale through the nose. Take your thoughts away from the busy day, your tasks or obligations and focus your mind on your breath. Breathe deeply into your belly for a 4 to 8-second count while inhaling, and make your exhale at least as long as your inhale. By slowing down the breath and bringing your awareness to it, you relax the body and bring more blood flow and energy to your abdomen. Practice pranayama for as long as you can for optimal results and a flat and happy tummy.

• Cat and Cow (Marjaryasana Bitilasana)

Begin this pose in tabletop position–on all fours with your hands underneath your shoulders and knees underneath your hips. Your head should be slightly lifted and neck relaxed, you should feel comfortable in this position.

Before you begin it is important to feel the nature of the spine, keeping your breath steady and even, inhaling all the way into your belly and exhaling back out.

Then, begin inhaling and arch your back, rolling your shoulders, opening the chest and bringing the eye gaze up towards the ceiling. This is cow position. Imagine that you are a cow stretching its head up from chowing down on some grass. By pressing the shoulders back and down you create the space necessary to allow the most oxygen into the lungs and belly. While exhaling hunch your back, round your shoulders and bring your head down. This is cat position. Imagine you are a cat pushing its back up when rising from a nice nap. When coming into a cat position with your back hunched it is important to squeeze the abdomen muscles to optimize the detoxification process and aid digestion. Observe without judgment what your body is telling you.

• Supine Twist Pose (Suptamatsyendrasana)

When it comes to choosing twists and folds, it’s important to keep the spine and pelvis in alignment and work on keeping the muscles and tissues of the core free of tension. For this position, it is important to be in an area where you can lay down on your back with enough space around you to elongate your body.

Lay flat on your back with your feet together and arms out at the shoulder level (creating a T-shape out from your sides). On your next inhale bend your right knee and press your right foot gently against the inside of your left thigh. While exhaling use your left hand to press and twist your knee across your left side, your right hip will automatically raise as you twist further. Make sure to keep both shoulders rested on the ground and bring your eye gaze over to your right fingertips. Stay in this position for 1 minute then slowly return back to lying flat on your back and switch legs.

If your back is quite tight or uncomfortable in this position you can also try a modified version by simply bending both legs and dropping them to one side. The key is to keep a deep belly breath even while twisted to ensure oxygen is being transported directly to the tummy.

• Forward Bends

There are a few forward bends that are amazing for digestion, whether they are standing, sitting, or kneeling they all have the ability to help! The first, Uttanasana, is a standing forward bend. Begin with your feet hip-width apart and bend forward from your hips, not from your back, tightening your torso as your head drops down.

Continue to deepen this pose by lengthening the spine and bringing the crown of your head down and closer to the knees. Breathe deeply and continue to open up the pelvis and elongate the torso.

Janu Sirsasana, also known as head to knee forward bend, is a great alternative if you don’t feel comfortable bending from a standing position. Seated with your legs straight out in front of you, bend your left foot and place the sole of the foot on the inside of the right thigh. Then reach your arms up high above your head before slowly and safely bending forward over your straight right leg. Try to grab your right foot or ankle with your hands. If you find that the flexibility or mobility in your hips is preventing you from reaching your ankle or toe comfortably, simply grab a thick blanket or block to sit on. This assists in the range of motion and allows you to further the stretch much more comfortably. Focus on your mind on inhaling into the belly and exhaling, take your time and really imagine the stomach relaxing with each breath.

• Balasana (Child’s Pose)

To begin this pose sit on your heels with your knees spread hip-distance apart. On your inhale bring your arms and hands out in front and as you exhale relax your torso and head gently on the floor. Adjust your buttocks onto your heels so that your hips don’t feel tight or uncomfortable. Allow your knees to be spread out wide enough so that your stomach doesn’t feel compressed by your thighs. Stay in this position for however long you desire, this is an excellent pose for relaxing the whole body, mind and root chakra.

These are my top 5 picks to help assist you with your digestive discomfort. I can truly resonate with anyone going through a period of despair, certainly when they have had no improvements even when contacting medical professionals. I truly believe that if you incorporate these asanas in your daily practice on an empty stomach for 10 minutes before breakfast and again before bedtime you will surely see an improvement!

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Dr Chintimani represents and embodies a wealth of knowledge and insight into the practice of yoga. He has been connected with yoga science for over 18 years and completed two masters degrees and a PHD in yoga science and anatomy. He teaches a diverse range of classes such as childrens yoga, yoga for the elderly, yoga for youths and yoga teacher training courses. In 2012, he was the first yoga teacher in Nepal to be honoured by the President of Nepal on Education day with the Nepal Vidyabhushan ‘KA’. A year later, he set up the ‘Nepal Yoga Retreat’ introducing a new dimension of spiritual tourism to the country. Following in its success, he set up the ‘Nepal Yoga Academy’ a year later, which now consistently overturns a new batch of around 20 new yoga teachers each month. The centre is also home to specialized yoga publications and documentaries promoting and teaching the essential foundations of Sanatan Yoga.

• When did you start practicing yoga and why?

My first real introduction to yoga began during certificate level when I was around 20 years old. I had been told by Drs at the time that I would need glasses as my eyesight was slowly starting to decline. I happened to be staying at a hostel where I met some great yogis and gurus who told me about yoga based exercises I could try to strengthen my eyesight. I began practicing their recommendations on a daily basis and within two months my eyes were fine! It’s from then that I realised what a powerful tool yoga can be. Yoga can literally cure problems and for me, and so many before me, it is the best lifestyle management. As my practice grew, I could manage my stress levels better, my own health improved and my general wellbeing was great. This incident may have been small but was a huge turning point in my life which eventually brought me to where I am today.

• How is yoga important for youth?

Youth is the source of energy but the issue with young people today is that they are attracted to things which distract from how to utilize that energy in the best possible way. A lot of time and energy is spent by young people on distractions from the world around them rather than what is already with them. Yoga teaches discipline, time management, concentration, focus, health care and an improved sense of self. Yoga is so important for young people so that they can fully understand this from a young age.

• People usually imagine a yogi as a person detached from society and completely immersed in his or her practice. Is it possible to combine regular everyday life and practice deep yoga?

This is actually a huge misconception because a successful person has to integrate the key five types of discipline (physical, mental, emotional, social and spiritual) into their ‘everyday life’ in order to reach a higher level. There is no need to be detached from the outside or ‘everyday’ world in order to practice yoga. Yoga is a discipline and a lifestyle and therefore adapts to existing life. It is something that is suitable for everyone and has no limitations. In fact, in today’s age, with increasing levels of stress and demanding workloads, it is essential to practice yoga in order to gain a better understanding of reality. Yoga teaches control over one’s life no matter the circumstance, we need yoga now more than ever.

• These days youths are more inclined towards Zumba, aerobics, kickboxing etc that helps to keep them fit. Is yoga still necessary after doing these activities?

Of course. All of these exercises are helpful but create stiffness and rigidity in the body which eventually leads to joint pain. There are benefits to all kinds of exercise but there are also adverse effects. In order to remove them, asana, pranayama and meditation are essential.

• We can see that many foreigners come to your yoga centre from abroad, what about Nepalese youth?

The amount of Nepali locals who come to practice here are very limited compared to the amount of westerners. In my opinion, it all comes down to cultural differences. Westerners are in a position to consider their mental, physical and spiritual health as well as their own working and living environments. They are looking for peace and happiness in their lives to step away from their hectic and modern lifestyles. Here in Nepal we are a developing country and so the priority tends to be on career development, finances and housing, with personal health coming as a bit of an afterthought. Through my work with colleges, schools and universities I hope that I can bring the yoga practice to the Nepali people and make it a little bit more accessible.

• What’s your advice for students on yoga?

I have been teaching students for over twelve years now and consistently see the benefits that a regular practice can bring. When students adopt the yogic lifestyle they gain concentration and patience whilst learning to deal with distractions which leads to better study. Yoga gives students the tools to focus on their health and lifestyle which provides a better appreciation of life. To get maximum benefits from the practice I would recommend that students practice for an hour a day. It is important to find balance between studying and time to focus on individual wellbeing. Yoga is the best way to improve mental, physical and spiritual wellbeing in the most well rounded way.

• What are some of the challenges you’ve experienced as a yoga teacher and believer?

At the moment I think the biggest challenge is the nature of the modern world and the way in which technology plays such a huge part in the lives of young people. With social media and the individual need for such a huge online presence, it’s difficult to keep the students attention and focus on a traditional and effective practice. Students are distracted and lack discipline in terms of their practice and their interest in yoga and what it can do for them. Having said that, at our school and retreat centre we are constantly striving to find new ways to bring the practice to the students. We are active on social media pages and like to keep in touch with past and present students online and through the means of technology to keep yoga relevant in a constantly evolving world.

• Do you have any words of wisdom for our students?

The main advice I would give is that the ‘karma yoga’ practice should be the priority above all others. This means that when we work without expectation or an end goal, we will get good results. Yoga is helpful in maintaining this mindset, particularly amongst students who are constantly striving to do better within their studies and school life. Students are the pillar of our nation and carry a huge responsibility when thinking about the future of their generation and our country. The yoga practice is a reminder and constant inspiration that the only thing necessary for success is contained within the self and not obtained from anything external.