Being a teacher is not easy. Handling students with different personalities, heavy workloads and lack of support are some of the issues that teachers need to handle. And all these make them more susceptible to fatigue and burnout.
However, there is hope. And it comes in the form of yoga. According to a recent study, teachers who practice yoga regularly have lower blood pressure, decreased levels of stress, lower anxiety and better sleep. Besides, they can handle class more effectively.
Practicing a few basic poses can bring a great change in your life. Here are some easy yoga poses for teachers –
- Mountain pose
It is a foundational yoga pose for all standing poses. You can use this pose to prepare for other poses. Besides, you can also do this to improve your posture and body awareness, establish good alignment and strengthens your legs.
For this yoga, stand tall with your feet together and firmly planted on the floor. Just imagine roots extending down into the earth, rooting you to the spot. Then, let your arms hang relaxed at your sides and face your palms out in front of you. Close your eyes and take 5 to 10 breaths while holding yourself in this position.
- Standing forward bend
From mountain pose, bend your body at the hips, and either let your arms hang down to the ground or grip the opposite elbow in each hand. Release tension and let gravity pull you towards the ground.
Standing forward bend stretches and lengthens the calves and hamstrings. It is regarded as a relaxing and stress-relieving pose that can also help relieve insomnia. This pose can give you time to regain the frustrated scream that has been building.
- Tree pose
Slightly different from standing pose, this pose improves balance and stability in the legs. At first glance, this pose may seem challenging, but it is actually quite simple. But you should be careful about not placing your foot against the side of your knee or ankle as it can disturb your balance and result in injury.
Shift your weight onto one leg from mountain pose and slowly raise the other to either your inner calf or thigh. You don’t need to place your leg toe high from the very beginning – place it in the spot you feel comfortable in. And then fix your gaze on an unmoving spot. It is known as your drishti. If you are not completely focused on your drishti, your focus will tail off and your balance will be affected. Balancing poses are about finding the inner focus and quieting everything to pay attention to the moment you are living in.
- Eagle pose
Does Tree Pose seem intriguing to you? Then, focus on the Eagle pose – you will love it. But it looks much harder than actually it is. Because there are also variations to make it less complicated. However, once you try it you will most likely find that it is the perfect blend of strength and challenge.
This pose is all about concentration and coordination. Moreover, it promotes mental awareness, opens and stretches the shoulders, and challenges both the body and mind at the same time. You can practice this pose at any time. Besides, you can get your students together for a 30 second to 1 minute round on this pose, if they are having trouble focusing.
- Yogi squat
Also known as Garland pose, this pose invokes concentration, relieves lower back pain and tests out the complete range of motion of the legs. It is a great pose for teachers and students, who sit at desks all the time, as it works the entire lower body.
Sit in staff pose and bend both legs, one at a time, until your knees are pointing to the ceiling and the calves come close to the back of the thighs. Then, lean forward, raise your seat and squat on your feet. If your heels rise, place a rolled blanket beneath them.
Yoga places a significant role to release your stress and increase flexibility. Besides, practicing yoga equips teachers with strategies to stay calm during the chaotic moments of the school and handle students effectively. So, if you are a teacher, you should practice these yoga poses to achieve a peaceful body and mind that will ultimately help you to be a better teacher.