Category: Practical / How To

Free and Low-Cost Yoga in Chicago

Looking for free or low cost community classes? Find links to new student deals here (please double check before going in person to class!) and a list of non-profits or similar organizations offering low cost yoga below:

Free or Low Cost Yoga Chicago Sept 2017

Know of other free or low cost community classes? Please reach out to kate@shareyourpractice.org to have them added to this list.

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YSC 2017: Inclusive Cuing

How can yoga teachers cue in a way that is relevant to a variety of experience levels and mobility expressions? Any public yoga class is bound to include diversity, as will any yoga service class. Jasmine Chehrazi spoke about inclusive cuing at a breakout session of the 2017 Yoga Service Conference (read my pre-session thoughts too). My takeaways:
  • The answer isn’t all about the language you use. Remind yourself however you can (sitting with students, mantra, silence) that you are one with your students. Recognize this unity before differentiation. Consistency is part of this too. Rather than using “special” rules for yoga service or trauma informed classes, work with the same general teaching guidelines all the time. For me, this often means adjusting the class to the broad “level” of the group, but speaking with similar language and referencing similar benefits of the practice.
  • Focus your teaching and cues on processes rather than goals. In a physical practice, sure, we are teaching poses, but the “full expression” in my body may look very different from the full expression in yours. Avoid language that ranks poses as “full expression”, or “if you want to go deeper”, or “if you can/can’t”. Invite students to explore where they feel engagement or sensation within a pose, perhaps even at the same time they feel ease somewhere else.
  • Students sometimes say they don’t know what feels right Why? How can they not? My view is that sometimes our culture trains us to defer to a teacher or instructor and set our own experience aside, so even if we *do* feel, we dismiss that or devalue it in favor of what the teacher says. So if a teacher *doesn’t* say what to feel or do – “what’s wrong with this teacher?!”  Sometimes, though, we disassociate from our senses due to stress or trauma, and this is a widely recognized and real phenomenon in trauma research. Disassociation has a helpful purpose in some short-term settings – to minimize the impact of an emotionally or physically painful event; to stay focused and alert despite extreme fear – but in the long-term it’s ideal to turn back on the connection to our senses and as a result feel the full range of emotions. This is where yoga comes in, not just doing physical poses to “get them right”, but to bring our awareness to the moment and the physical sensations in the body.
  • Verbal outbursts can be tools for exploration  “Ouch!” Rather than treat this as a disruption to class, treat it as an opportunity to reflect on the sensation (obviously after the student is in a pose or shape that isn’t painful). What did you feel? Where did you feel that? Did anyone else feel something similar, or something different? Observing these physical sensations is not just incidental to the practice, it’s an important part of it and we can do this off the mat too.

Continue reading “YSC 2017: Inclusive Cuing”

Cultural Competency: Points from the Breakout Workshop

I participated in a Yoga Service Conference session entitled Best Practices for Cultural Competency and came away with a lot of thoughts! What I think loved the most about this session is that it made me think – and write, on my own, later! – excessively, rather than list notes during the talk. I think this speaks to both the value of this session as well as the talent of these speakers as educators in a general sense.
It’s challenging to try to summarize what was presented on a topic which is potentially very sensitive – it’s also my goal to maintain the privacy of individuals who participated alongside me. It’s probably best to read this post as what I came away with and am sharing, keeping in mind that my focus may differ from what the presenters intended, and that I am omitting some information in order to keep the confidentiality of the group.
Professor of Journalism Tamara Jeffries, and Dr. Santiba Campbell, Professor of Psychology, framed their presentation in terms of their experience bringing a for-credit yoga class to Bennett College in Greensboro, North Carolina. Bennett is a small, private historically black college. They were explicit that this was their experience, in a specific setting, which was distinct from some of the various settings yoga service teachers may work in.  I thought it still made a lot of sense to have a very specific starting point to serve as a context, rather than speaking only in generalities.

Continue reading “Cultural Competency: Points from the Breakout Workshop”

Cultural Competency…not enough?

I’m white and it’s rare that I perceive someone to be reacting to me differently in a negative way because of my race (I wrote about one unusual comment more than a year ago here). It’s very likely that people DO react to me differently because of my race – but since I’m white, it’s in a positive direction that I perhaps take for granted.
When it may seem that I’m being treated in a negative way due to my race, it’s obviously painful. I can’t change my race. I care about making our society kinder and more inclusive and I like to think of myself as on the same “side” as people of color – it hurts to feel I’m being grouped with the white people I’d consider racist. So what to make of it? I won’t pretend my answer is right for everyone, and of course my perspective has evolved,  even somewhat since I wrote the post linked above last year.
I can’t read minds –  I could be wrong.
I could be mistaken that someone is making a judgement based on appearance. In her workshop on facilitation, Dr. Melody Moore touched on the concept of projection – assuming a person feels x because *I* feel x.. Personally, I DO feel guilt or at the very least unease regarding this country’s poor treatment of people of color. It’s possible that because *I* feel personal guilt, I assume that in a given setting a person of color considers me personally guilty –  even if they don’t.
What if I’m right?

Continue reading “Cultural Competency…not enough?”

Do I encourage my students to talk in trauma informed yoga classes?

Mostly, no.

Why not?
One of the biggest things that spoke to me personally about yoga was that I could move and breathe and participate in the group without needing to talk. Practicing postures and breathing helps me get out of my head (for many of us, being in our heads can be related to anxiety, stress, or trauma) and into my body (often this means more focus on the present moment). The need to talk pulls me right back into my head, not only the work of putting things into words, but “What is the right answer? How are people going to judge me for this?” It’s one thing to talk about letting go of that stuff – I agree that we all should! – but in practice it is much harder than we’d like to think.

I don’t think everyone has to benefit from yoga in the same way I do (assuming that everyone has the same experience as me would be a form of privilege), but there is an intention behind making minimal use of student talking, aside from hearing myself talk!  There are various group activities where talking makes up the essence of the activity … while talking isn’t necessarily incompatible with a physical yoga practice, it’s also not an essential part of it.

Why else?  Continue reading “Do I encourage my students to talk in trauma informed yoga classes?”

Do I talk about trauma in my trauma informed yoga classes?

Mostly, no.

Trauma informed yoga means different things to different people – my definition of trauma-informed yoga is yoga that is informed with info on trauma (how a traditional class might trigger to trauma survivors) to make it feel safer and friendlier to trauma survivors, and to the extent that I can, I bring this perspective into all of my classes.  I have come across instructors who make a distinction between “trauma sensitive yoga class” and “trauma specific yoga class”, which may also be a helpful way to consider the topic.

My trauma informed classes don’t focus on trauma. One of the most awesome benefits of yoga, in my opinion at least, is that the physical practice and breathe are incredibly powerful tools without the addition of words.  There are other modalities, therapies (some would call these “treatments” though I don’t think of yoga as a treatment), that focus on talking and words; many people benefit from these, and people are free to seek them out.  I offer yoga to those who want to try out something that is not focused on talking (and mostly don’t encourage my students to talk either).

My training (and/or How do you lead group therapy? I do not have the answer…) Continue reading “Do I talk about trauma in my trauma informed yoga classes?”

Invitational Language

What is invitational language?

Invitational language is language that incorporates invitations and options rather than imperative style commands. In yoga, instructors might offer students options to choose from, or encourage students to notice how they feel and choose how to move (or be still) based on that.

Why use invitational language?

Particularly in a trauma informed context, making choices about how to move one’s own body can help return a sense of control that is sometimes lost in trauma. In settings where people may be very new to yoga or to movement in general, it can also often feel more inclusive to have people choose between options rather than frame these as “modifications” of the “full expression”.

Invitational Approach

I’ve come across the view – and agree! – that a teacher does not have to offer an option every single cue or use the word “invite” every single cue. It will often be enough to create an invitational environment, let students know you respect their ability to choose how to move, and then reflect that approach in your language and approach in general.

If you do choose an invitational approach, it makes sense to consider how other aspects of the environment and your teaching reflect this approach. For instance, although I don’t offer hands on assists outside of yoga studio spaces, I do in my public/yoga studio classes – where I still try to create as invitational of an approach as possible. I don’t think hands on assists are necessarily outside the scope of an invitational environment, but if I encourage students to choose the length of their warrior two stance based on how much intensity they’d like in their legs today, it makes sense to let them actually do that, rather than to assisting someone deeper into the lunge.

Examples

These are examples of cues I have heard or used, to illustrate some differences between more traditional cues and more invitational cues. Obviously there is no one “right”way to teach, or words, phrases, grammatical structures I would consider “forbidden”. Context matters! These are  just examples.

  • Traditional cue: Close your eyes
  • Invitational cue: I invite you to close your eyes or lower your gaze.

  • Traditional cue: Fold as far as you can; use your hands to grip your feet
  • Invitational cue: Fold any amount. See if you can feel gravity doing some of the work of the fold, maybe all of the work of the fold. If you’re curious about more sensation in your hamstrings, grip something with your hands – your mat, your feet, your legs.

  • Traditional cue: Create a ninety degree bend in your front knee.
  • Invitational cue: Notice your front knee; check that it’s right about over your ankle, rather than forward of it. Choose the length of your stance – a longer stance will usually bring more intensity to the legs, a shorter stance may feel more stable.

  • Traditional cue: Sink your hips lower in chair pose
  • Invitational cue: Draw your knees back in space so they stay behind your toes. If you’re interested in more depth, draw your hips both back and down. Experiment with a lower seat, either stay or come back up!

Other phrases

  • In some bodies, it will feel good to … in others…
  • In your own time…
  • We’ll be here another six breaths or so, or finish when you feel done…
  • Options in savasana (LINK forthcoming)

Continue reading “Invitational Language”

YSC 2017 – Yoga Cues for an Inclusive Environment

My thoughts on this topic were inspired by Jasmine Chehrazi’s Yoga Service Conference Session “Inclusive Cuing:  The Art of Offering Sensitive Cues for Diverse Experience Levels, Intentions, and Mobility Expressions” which has unfortunately been cancelled. Hopefully it will be rescheduled to fit into another part of the conference!

“We’ll explore the best practices of using objective rather than subjective qualifiers in cuing, as well as process-oriented cues rather than goal-oriented cues. This discussion will also examine how to present options sensitive to common physical and psychological conditions. We will learn how to use class time before the practice begins to set guidelines that promote inclusivity and celebrate diverse practice expressions”

My Master’s Degree is in International Communication, and while I don’t use that degree in the capacity I planned to (media development in post-conflict and transition countries …obviously!), I do love using words in a logical way to communicate in general, and enjoy finding creative ways to communicate in yoga.

Why do verbal cues matter?

Much of our lives revolve around visual input, so, for me, switching to audio without visual creates a qualitatively different experience. This is part of what a lot of us want in yoga. Since I don’t offer hands on assists in my trauma informed classes, and usually at least some students are newer to yoga, I mostly do the postures as I teach them. This has both advantages and disadvantages (students working to replicate what I’m doing instead of making the practice their own, for one). But cues still matter, quite a lot, both when I do the poses in trauma informed classes, and when I mostly don’t, in public classes which I also work to make trauma informed.

How do I personally use cues to make classes more inclusive?

I feel like there is always space to learn! Right now, I work to make my cuing inclusive in a couple main ways:

  • using invitational language
  • [if I’m right with my interpretation] using objective rather than subjective cues, speaking to “if you feel stable here, lift your back knee up” versus “level one keep your back knee down, level two lift it up”
  • offering cues that speak to intentions other than finding the “deepest expression” of a pose; intentions other than physical alignment (notice your breath, move with your breath, identify where you feel the most sensation in this pose and also somewhere you feel ease). Physically the “full expression” may not be accessible to some students due to experience level, injury, body type, or anatomy. Always speaking as if there is one “full expression” that is the goal can imply that their practice is somehow “less” because of this. It’s not!

Isn’t alignment important for safety?

Continue reading “YSC 2017 – Yoga Cues for an Inclusive Environment”

This Is What You Came For: Predictability in Yoga Classes

I feel strongly that it makes sense to give yoga students a sense of what to expect in a yoga class, and stick to a predictable format, particularly in a trauma informed yoga context. Here’s why:

Creating a sense of safety
Trauma is often connected with a loss of control – over a situation, over one’s own body, even over one’s own thoughts in some cases. Having access to a practice that is at least somewhat predictable and consistent can be calming.

“Trigger warning” 
Life will often offers triggers that survivors have no control over; yoga is a free time activity that  ideally will be pleasant. Some students want a restorative practice, or a practice with discussions on the philosophy of yoga, or a primarily physical  class. Some people know they will find stillness, quiet, meditation triggering – spending time with the contents of your mind can be challenging for any of us, and some trauma survivors might prefer to avoid this in a public yoga class setting to instead focus on it with a trained therapist. People in this mindset might deliberately avoid a more restorative class. Some people just know they will be tired by a certain time of day and a class with a lot of movement would be unwelcome – these folks might prefer a more restorative class. Continue reading “This Is What You Came For: Predictability in Yoga Classes”

Yoga Service Conference 2017: Sessions to look forward to

I’ll be traveling to Rhinebeck, New York to Omega for the 2017 Yoga Service Conference in May. I’ve been involved in yoga service work for a while, and founded Share Your Practice in 2015. People approach this work in so many different ways. I’m excited to meet new people and encounter new ideas to add to my existing mental inventory of yoga service knowledge!

I’ll be blogging while I’m there, but also in advance, first focusing on the sessions I’ll be attending, my thoughts on these topics now, and what I hope to learn. I’ll follow up during and after. What do you want to know about yoga service, and about these topics? What questions do you have, and what experience can you share?
Friday, May 19
Saturday, May 20
 Sunday, May 21
  • Don’t Just Do Something, Sit There: The Transformative Power of Stillness & Its Role in Yoga Service (Gail Parker)
  • Changing the Paradigm of Self Care From Individual Act to Communal Covenant (Leslie Booker and Teo Drake)
Special Mention
I worked under Yoga Activist.org founder Jasmine Chehrazi and this session has officially been cancelled, but I’m hopeful it will be fit in at another point in the weekend! It was 🙂 My takeaways.
**These are just the sessions I’ll be attending – there are others at the same times! Time permitting I’d love to share info on these sessions and perhaps link up with others attending those to exchange info.