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Hope Zvara Brings Yoga to Truckers: A Yoga Journal Feature

Hope Zvara Brings Yoga to Truckers: A Yoga Journal Feature

In a heartening feature by Yoga Journal, Hope Zvara, the visionary founder of Mother Trucker Yoga, highlights an innovative pathway she’s carved out – bringing the transformative practice of yoga directly into the cabs of truck drivers. This accomplishment not only sheds light on the unique challenges faced by the trucking community but also marks a significant step in making wellness and self-care accessible to all.

Originating from Compassion and Innovation

The concept of Mother Trucker Yoga emerged from a casual encounter and blossomed into a revolutionary approach to wellness on the road. Recognizing the intense demands of the trucking lifestyle, where “if their wheels aren’t turning, they’re not making money,” Zvara crafted a yoga practice that acknowledges the limitations and opportunities within the confines of a trucker’s world.

Empowerment Through Practicality

With a focus on simplicity, Mother Trucker Yoga offers short, accessible yoga and mindfulness practices that can be integrated into the daily routines of truckers. Utilizing common elements found in trucks and rest stops as props, Zvara’s teachings bring a much-needed respite and pain relief, catering specifically to the ailments most commonly experienced by truckers.

Beyond Physical Wellbeing

The Yoga Journal feature delves into the deeper, mental health benefits of Zvara’s program. Addressing loneliness, depression, and anxiety – conditions prevalent in the trucking profession – her work champions mindfulness and meditation as key components of the trucker’s journey towards holistic health.

A Ripple Effect of Transformation

Stories of transformation, such as that of trucker Cheryl Vickers, illustrate the profound impact of incorporating yoga into the trucking lifestyle. Shedding weight, overcoming high blood pressure, and even battling type 2 diabetes, Vickers and others exemplify the life-altering potential of Zvara’s mission.

Join the Movement

As we celebrate Hope Zvara’s feature in Yoga Journal, we invite our readers to explore the powerful intersection of yoga and trucking. Whether you’re on the road or behind a desk, the journey of wellness is one that beckons us all.

Discover more about Hope’s mission and her work with Mother Trucker Yoga, in the full Yoga Journal article here

Through innovation, compassion, and a relentless drive for inclusivity, we’re reminded that yoga, much like hope, has no boundaries.

Embark on your journey to wellness, no matter where the road takes you.

All the best,

Hope

Tips For Starting Out As A Yoga Teacher

Tips For Starting Out As A Yoga Teacher

Yoga is one of the best exercises and there is a reason it is so popular in today’s day and age. It is an exercise that can be done by those of any age and ability and helps with both mindfulness and fitness. It can keep your joints supple, your body and heart healthy and aid with things such as anxiety and depression. If you love yoga, it might be that there are a few questions you have and things that you need to think about. It is important to get everything ready and ensure you are as prepared as possible before starting. While you may love doing yoga yourself, teaching it can be a whole new ballgame. Here are some top tips that can help you with becoming a great yoga teacher. 

Ensure you are calm and patient 

 

Being a yoga teacher you will need to work with class attendees that might not be very good at yoga, or who might have never done it before. It is important that you work hard to be calm and patient even when they don’t follow instructions correctly. Sometimes it can be frustrating but it is these students that you will feel the most proud of when they succeed!

 

Have faith in yourself 

 

It is important as a yoga teacher that you believe in yourself. Ensure that you have faith in everything that you know within yoga and try to incorporate this into your lessons. If you have a lesson that is difficult, remember that you know just what you are doing and you are good at doing it. This is why people come to you to learn. 

 

Don’t push yourself too quickly

 

When you first start it can take a while to get into the swing of things. You might get the timings of your classes a bit wrong or something else. Get feedback from your pupils so they can let you know of any areas that might need adjusting and to find out exactly what they wish to learn and the sort of yoga they are interested in. 

 

Ensure you have all the relevant insurance in place

 

One of the most important things about becoming a yoga teacher is having all the relevant insurance and training in place. You might need to go on things such as different health and safety training courses in order to ensure that if something happens you are prepared and equipped to handle it. You will also need insurance such as public liability insurance or other insurances that ensure you are covered for teaching other people. It can be a good idea to do your research and ensure you are up to date on all you need.

 

These are just a few top tips that should help you to become the best yoga teacher possible. By following these you have the best chance of success. If you love yoga, what are some top things that you found that helped you in your success? Are there any things you wish you knew when you started? Let us know in the comments below!

Incorporating your kids into your yoga practice

Incorporating your kids into your yoga practice

The joys of having a baby is more than anyone can ever describe, and as a mom of three, myself, I have found that unless you consciously choose to incorporate your little yogis into your practice, we often then choose not to practice at all. And for others, the choice is to practice (exercise) without that little ball of joy nearby or incorporated into that very important part of your life.
Yoga is a huge part of my life and my family’s life. From day one my kids became my little yogi buddies and walking buddies, they did (and still do) everything I do. Because to me, my mindset was my kids were going to be a part of my life, a part of my practice, and a part of my studio, I wanted them to know no different. Some parents want their kids to learn a certain prayer or family tradition, I wanted my kids to learn to live a holistic-yogic lifestyle from early on.

Like many, exercise to me is important, but a mindful practice where it is a part of your lifestyle is even more important.
Here are some examples: We all go for a walk (dogs, kids, and husband) and we talk about why fresh air is important and how Mother Earth loves that we enjoy her and that we don’t litter (we usually are on a quest to pick it all up) and why that isn’t a good choice. I have taught my kids how to breathe and how they can use their breath to help them in stressful situations. I have a yoga room and my children adore spending time there, we take turns using my reformer, weights, and yoga mat, we teach each other poses, bounce on the bosu and I explain how bouncing is healthy for the lymphatic system and stretching is good for your muscles and mind, and building strength will help you get big and strong like your Momma and Papa.
For some in today’s society, the parents may be healthy but they keep that to themselves, for many, eating salad and lean chicken at dinner, but then feeding the rest of the family greasy foods. Or going out for a hike or tending the garden but leaving the kids inside watching T.V. At my house if I want to practice yoga (while my kids are awake) or go for a walk it’s either with them or nothing. And more important than me staying physically fit, is for them to see me take care of myself in all I do and incorporate them into it; so as they get older it’s no different than brushing their teeth, reading books, and taking a bath. To them, it is simply how things have always been, and these skills are skills that can and should be taught by the parents.

Now sure my little yogis crawl all over me in plank and slide down my back in Downward Dog, and that at times gets to be a little much, but that won’t be forever and yoga to me is more than exercise it’s tapping into the inner self and connecting, isn’t it for you?

 


4 Quick & Effective Yoga Poses To Do While Traveling

4 Quick & Effective Yoga Poses To Do While Traveling

Here are my 4 quick effective yoga poses to do while traveling, because if you are anything like me…I’ll take any help when I can get it.

Nowadays traveling can easily be an all-day affair and that means little movement and a whole lot of sitting. When you can take full advantage of my five quick and effective yoga poses to do while traveling for instant relief for all those traveling aches and pains.

Happy Travels!

4 Quick Effective Yoga Poses to do While traveling:

  1. Nervous Nelly Neck Stretches: Nothing like a crick in the neck from carrying all those awkward bags, the ergonomically correct posture perfect seats in the gate area or sitting in those super roomy airplane seats (NOT)… Relief is here… Hope Zvara- Yoga for Flying-Nervous Nelly Neck Stretches Blog
  2. Flying High Hip Stretch: Again nothing screams happy hips more than an airplane or car seat. Get a little relief with this super quick, yet effective move. Hope Zvara- Yoga for Flying-Hip Stretch- Blog
  3. Twist and Shout Spinal Release: When your travels start to hit double digits, the body starts to feel the pain of those incredibly spacious seats whether it be on a plane or in a car. Pardon your neighbor and take a time out to twist and shout. A few of these throughout a day of traveling saves my back a lot of pain and stiffness in the days to come. Hope Zvara-Yoga for Flying-Twist and shout-Blog
  4. Ground Level Pow-Wow: It always amazes me how many people are so eager to sit down before they sit down pre-flight. My suggestion, find some floor space (FYI it’s also usually where the USB and outlets are anyway) and take a floor seat. If you are taking a road trip, be sure to stop off every few hours to stretch your legs, get some fresh air, and do a little moving around. Here you can stretch out your legs and even do a forward bend or two. Hope Zvara-Yoga for Flying-Take A Ground Seat-Blog

O.K. I have to admit, I do love traveling and really don’t mind flying or road trips at all, but I have traveled on some less than comfy flights and cars. China Air really is not designed for Americans, even small ones like myself. And nowadays they are packing us in like sardines so it is yours and my best interest to do all we can to make that next trip as enjoyable as can.

Safe and Happy Travels!

 

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5 Yoga Poses for Perfect Posture

5 Yoga Poses for Perfect Posture

Practice makes perfect. And I’m talking posture!

Imagine being in a room full of people and someone walks in and instantly commands the room without a word spoken.

How do they do that? Fancy clothes? Fireworks? Paid groupies?

No. Amazing posture.

Perfect posture.

Because how you carry yourself says a lot about who you are, your self-esteem, your relationship with the world, and how you feel about yourself.

Ever observe someone depressed. They posture says “don’t come near me, don’t touch me”, a fetal like position of protection.

But when you see that person whose posture screams confidence, openness, and ease, you can’t help but want some of that secret sauce they have been drinking.

Only they haven’t been drinking, they have been moving. Moving in the right way.

So to help you on your posture perfect path not only for your body’s health and alignment but your own mental, emotional and social health here are my TOP 5 POSTURE PERFECT YOGA POSES.

Top 5 Yoga Poses for Better Posture

1. Heart Opening Mountain Pose

  • Standing at attention with your weight even on your feet.
  • Turn your feet to face forward and draw your pelvic into neutral (pubis bone and front hip bones all parallel with the front wall).
  • Interlace your fingers behind your back (or grab a strap or towel if your hands can’t clasp or you can clasp but have no range of motion).
  • INHALE, drawing the shoulder blades together and down as the arms externally rotate.
  • Lift your chest gently and keeping space in the back of the neck gently lookup.

Play with rotating your arms and wrists to find the most appropriate release in the shoulders. Breathe deeply into the lungs to open the chest further. Enjoy for five to ten breaths.

Mountain Pose

2. Shoulder Blade Runner

  • Standing at attention in Mountain Pose, draw your arms up in front of you at shoulder height.
  • Turn your palms to face each other and the folds of your elbows to gently face up (no hyperextension), keeping a solid pelvis (see #1) and a stable rib cage (no thrusting). Only move your shoulders.
  • Inhale, pinching your shoulder blades together like they are going to come together over your spine.
  • Exhale: reach your arms away without rounding your shoulders forward like you are reaching for an object just out of reach.

Repeat this movement focusing on range of motion ten to twenty times.

Shoulder Blade Runner

3. Turkey Neck Stretch

  • Seated tall, relax your shoulders down and back.
  • Drop your head forward and using your fingers pull down on the skin at your clavicles.
  • Keep that connection and open your mouth as wide as you can.
  • Keeping it open, tip the head back, as you do so pull down on the skin creating a facial stretch.
  • Now close your mouth and imagine you have an underbite and push the bottom jaw upward.
  • Try sliding the bottom jaw side to side to find the most viable stretch. Hold for up to ten breaths.
  • Gently bring the head back to center.

Turkey Neck Stretch

4. Melting Wheel

Dust off your large Swiss ball (the one you bought thinking you’d sit on at your desk, make sure it’s well inflated). Take a seat on the edge of it and slowly start to lean back over the ball. If your lower back feels tight, tip the tail bone up between the legs to lengthen the lower back. Now play with where your arms lay to open the front line of the body and pretend that you are making a snow angel and when you find a point of release, hold your arms there until you feel release (your arms may not be symmetrical).

Play with your body and using your legs, experiment with squatting, and then moving your head towards the ground to choose where you want to focus-lower back and hip flexors or chest, arms and shoulders. Enjoy as long as you feel comfortable. To come up, begin to squat and roll yourself up back on top of the ball. And counterbalance by hinging forward.

Melting Wheel

5. Rolling Forward Fold

Staring in Mountain Pose, bend the knees and imagine you are like a flag blowing in the wind. Exhale and loosely roll yourself down into Forward Bend. Like you were jumping on a trampoline, bend your knees and think about being sprung up (rolling) into a standing extension.

In standing extension keep your knees bent and float your pelvis forward as you arch back. You should feel your core turn on and your front line of the body stretch. Exhale, bend the knees, and fall/roll back down (think less control and more flow). Repeat this movement fine to ten times.

Rolling Forward Fold

Posture does make perfect. Because how you present yourself to the world is how you receive it back.

For more moves just like these check out my ONLINE MOVEMENT STUDIO

>>>> $9.99 a month for UNLIMITED ACCESS to moves that make sense! <<<< 

I want to know: Which move do you like most? 

 

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