It’s time to debunk myths and set the record straight about the tuck. I’m talking about the pelvic tuck, also known as the pelvic tilt. For a while now, the tuck has become far too popular in fitness vocabulary. The word “tuck” has been used by weightlifters and CrossFit coaches to teach athletes to how to engage their glutes and open their hips; think at the top of a squat or a box jump. Yoga teachers have also taken to using the term to cue a flattening of the spine to prevent low back crunching. The tuck originated as a well-intentioned correctional cue. However, the tuck has taken on a life of it’s own. From a biomechanics perspective, the tuck is causing more harm than it is good as people are misunderstanding it’s proper use and purpose. If you have pelvic floor dysfunction or a diastasis recti or other core issue, the last thing you want to do is tuck your pelvis under you as it creates a reduced curve in your lumbar spine (your spine needs its curves for balance), it tightens the pelvic floor muscles, and it creates muscle imbalances in the hips and core. Having a pelvic floor dysfunction or core issue resolved by becoming aware of a tucked pelvis is very gratifying.
We practice yoga because it makes our lives better – healthier, happier, more holistic.
This practical, foundation program will advance your practice, acquaint you with the many layers of yoga, build your confidence and help you find your voice.
If you aspire to teach, you are in good company: many of the Central Illinois Yoga Teachers started their journey here. We want you to master the fundamentals, so completing our program will mark the beginning of your successful career as a yoga teacher.
OUR 200-HOUR TEACHER TRAINING CURRICULUM INCLUDES:
Advanced study of asana (proper alignment, benefits, and potential risks)
Principles of anatomy
Science and art of sequencing
How to observe bodies
Informed use of props to improve or modify a posture
Cultivating your voice
Confidence-building through practice teaching
Yoga history and philosophy
Sanskrit names of postures
The Business of Yoga
WHAT MAKES YOGA AT CONNIE’S TEACHER TRAINING UNIQUE?
Teaching Tradition Lineage: Krishnamacharya, TK Desikachar, Leslie Kaminoff, co-author of the bestselling book “Yoga Anatomy,” and Sadie Nardini, founder of Core Strength Vinyasa Yoga, Iyengar and Anusara Yoga.
Intelligent Sequencing: Learn the art and science of designing and delivering a safe, dynamic class.
Learn to teach truly: Our program is not about memorizing and reciting sequences. Instead, an emphasis is placed on teaching principles for clearly instructing students bodies into alignment.
Find Yourself: We give you space and opportunity to find your teaching style.
Below is a “schedule” for our weekends. I will do my best to stick to it, but please know that schedules are good to have but often have to be put aside when things come up.
8 Weekends, Friday 6:30 pm- 9:00 pm: Saturday and Sunday from 8:30 AM – 4:30 PM
(140 contact hours)
Dates: To Be Announced
Our current schedule is as follows:
Friday 6:30 -9:00 pm
6:30-7:30 Yoga Class
7:45-9:00 Into and Review
Saturday and Sunday 8:30-4:30pm
8:30-10:00 Yoga Class
10:15 – 12:45 Postural Training
3:15 – 4:30 Session
Specific Session weekends:
Please keep in mind the refund and make-up policy. If you are going to miss any of a weekend, please contact me as soon as possible.
All payments must be paid when due.
Once the student begins the training, there will be no refunds issued.
If Yoga at Connie’s cancels the teacher training, a full credit or refund will be given.
Yoga at Connie’s reserves the right to amend this policy at its sole discretion.
YTT Make-up Policy:
Although 100% attendance is highly encouraged, please note the following regarding making up missed work. If a participant misses all or a portion of a YTT weekend, it is their responsibility, at their own expense, to make up the missed work by the next YTT weekend. A typical YTT weekend consists of approximately 20 contact hours with an instructor. These hours are part of the 200-Hour Yoga Alliance teacher certification requirement. Depending on the time missed, make-up work may include any or all of the following: participation in additional classes/downloads missed, journal writing assignments, paper writing assignments, phone conversations with the instructor and private lessons with the instructor or other assigned teacher at that teacher’s private lesson fee.
The true meaning of APARIGRAHA ( letting go)
This week has been troublesome. My father has COPD and was admitted to the hospital on Wednesday for breathing issues. He could not catch his breath which is life, and all I could think about was he was losing his. I wanted him to try harder because I know when the breath is held too long that what nourishes us can turn toxic. The hospital room was full of chaos that Wednesday evening before a nurse took my dad’s hand while he was grasping and began to pray for breath. There was a calm that came over the room, and at that moment there was peace. The nature of aparigraha is impermanence – everything changes. Falling back to the breath and watch the rise and fall of each inhalation and exhalation, we can feel the truth of the transience of all things. My dad’s fear was gone as he returned to his breath. Dad told me later he felt he had only a few breaths left that night. In my heart, I knew he was right.
APARIGRAHA means nonpossessiveness and can also be interrupted as nonattachment, nongreedy, clinging, better said “letting go.” Our journey in this life should be light while caring and enjoying thoroughly.
Why is aparigraha so hard to practice? Still unable to shake the worry and stress, so I then decided to dive deep into trying to understand better what practicing Aparigraha meant. Is it just letting go, detaching yourself? Or is there more to it. I wonder how many suitcases of expectations, plans, resentments, and unforgiven moments I carry around with me on a daily basis. “Aparigraha is taking what we need: taking what serves us and letting go when the time is right. Aparigraha allows us to become more present by letting go of expectations.” I remembered this quote from a yoga tape I once watched, and I wrote it down for moments like these. I sat for a long time in silence, contemplating these two sentences. I dropped into a place of mental stillness that had been evading me for days. My faith in God and art of the practice is finding space to think clearly enough to discern what needs to be held closely and what needs to be let go. “Aparigraha isn’t about letting go of all things – it’s about letting go of the right things at the right time.” Practicing trust will keep us in check and keep us open to life’s unfolding.
Throughout our lives: families, teachers, friends and rivals are constantly sticking labels on us, saying what we can and cannot become or do. At times this is good; such as building confidence and encouraging us, however, there are times that people put negative labels on us such as loser, crazy, fat, nerd, weak, and incapable.
You cannot stop the negative comments, prevent the negative labels, but you can choose to stop putting yourself down.
Walt Disney was told that he wasn’t creative, Lucille Ball was told that she didn’t have any acting skills; the basic denominator in the success of these people is they chose to remove the negative labels.
My experience was when I labeled myself ” you can’t write”” In high school, my creative writing teacher informed me that I would never be quite as good as the rest, so I decided I wasn’t going to live with that label. Through diligence and constant practice to learn how to write has helped.
I hear students labeling themselves and other students in yoga all the time- “inflexible,” “weak” or “incapable.” Yoga doesn’t discriminate and you comparing yourself is robbing you of satisfaction. When these negative labels come up is to think first – it’s ok. Wrong labels can keep you from your practice; don’t go the next 20 years allowing one negative label hold you back. Once you let go of what defines you, then there will be freedom and awareness about the changes happening “WITHIN” your body. Make sure that you’re wearing the right labels, and always do your best and let yoga do the rest!! Have a great week, Connie
When Does Movement Become Yoga?
For Christmas, I’d like to take yoga classes I can zone out into my own peaceful state and not be compared to my fellow students. I want classes I take and teach to be filled with people of all sizes, those new to yoga and those who have practiced for years.
I want those yogis to be flexible and inflexible. I want Joe and Jane Doe to come in off the street because yoga is just as much for them as it is for me and you…
I want them to wear clothing from the Dollar Store instead of sporting matching water bottle, mat, hair band, top, and bottom sets from the various stores. I want to feel like yoga is truly for everyone, and not just for model-esque, elitist snobs who fill studios because they don’t have to work and because yoga is the cool thing to do…
In short: I want the true heart of yoga to shine so bright it feels like a sun-kissed summer day permanently lodged deep in the soul. Could you do that for me, or us, old guy. Could you? Hit me baby, just one time?
On the days we are closed for classes, you may schedule appointments with instructors per their individual availability.
Dec 24th Saturday Christmas Eve
7:45 am Free Latin Dance Connie Pease
:30 am All Levels Yoga Connie Pease
New Year’s Day Sunday – closed
Home Practice Sequence
Enjoy your time with loved ones. Enjoy a home practice sequence.
Tadasana – Mountain Pose
Urdhva Hastasana in Tadasana – Upward Arms in Mountain Pose
Parvatasana in Tadasana – Interlocked Fingers Arms over Head in Mountain Pose
Utthita Trikonasana – Extended Triangle Pose
Virabhadrasana II – Warrior II
Uttthita Parsvakonasana – Extended Side Angle Pose
Adho Mukha Svanasana – Downward Facing Dog
Setu Bandha Sarvangasana – Bridge Formation
Viparita Karani – Legs up the wall with bolster under pelvis
Savasana – Corpse Pose
We can see this all around us in nature: the leaves are falling, the air is changing and we are harvesting an entirely new crop of fruits and vegetables.
It is important that we change with the seasons — just as nature does — by adapting our daily habits,food choices and yoga practice…Ironically, it is only through change that was can stay grounded during this shifting season.
In today’s world, we are always in motion, always exposed to the noise of information, to visual congestion, and to the media. Our instinct is to shut down and hide maybe even run away. It takes an enormous amount of “emotional maturity” to keep our options open rather than to submit to our instinct to flight or fight nature. Therefore, we never have time to be with ourselves or to relate to others and make excuses as I am too busy (overused words) which layered with cynical and egotistical attachments. Over-scheduled? Scared of downtime? Afraid of silence? Is busy-ness a choice? Is this why you are suffering? Sure, there are projects, appointments and plenty days with a full schedule, but how to approach those moments is entirely up to you. Begin with taking responsibility to stop what is stimulating the pain.
Yoga teaches us to slow down, to let go of the busyness, to rediscover how to feel, to tune into the body, to observe, to live mindfully and to silence to reconnect with our thoughts.
Have compassion for yourself and stop missing out on “your amazing life”!