Category Archives: Teaching Yoga

Five Tips to Prevent Dizziness in Yoga

3D dizzy guy

Getting a little woozy while practicing yoga isn’t uncommon. The sensation can vary from an almost pleasant, slightly intoxicated feeling (like the rush after the first swallow of a good glass of champagne) to nausea accompanied by a frightening feeling that the room is spinning out of control. In severe cases, students can even pass out.

Although occasional wooziness while practicing yoga is no cause for alarm, if you regularly experience lightheadedness—during yoga or not—check with your doctor. If she gives you the green light to continue practicing, here are five strategies that may help.

  1. Eat a small meal before class. Yoga teachers generally recommend that students not eat for three hours before practicing asana. It’s not bad advice, as long as you’re not hypoglycemic. If your blood sugar tends to be on the low side, eating a light meal or a protein bar before class may make a world of difference.
  2. Hydrate, hydrate, hydrate. People who get woozy when they stand up or when they move their head from below to above their heart often suffer from postural hypotension. Drinking lots of water before class helps pump up the blood volume and seems to keep blood pressure more stable.
  3. Practice in the afternoon or evening. Many of my clients with dizziness issues have significantly fewer problems if they practice later in the day. I can’t fully explain why, other than that increased food, fluid, and daily activity all probably contribute.
  4. Move slowly. Sudden transitions result in lightheadedness. Coming out of a forward bend, moving from the floor to standing, even sitting up from Savasana. Make each transition slow, mindful, and focused on the breath.
  5. Keep your head above your heart. This one is tougher, because it involves modifying the postures. Instead of going fully into a forward bend, try going halfway or keeping your chin slightly lifted. Sometimes a small change in form fixes the problem.

There are many causes for lightheadedness, including medication side effects, inner ear issues, low blood pressure, and low blood sugar. Some of them are much trickier to deal with than others. Remember: always check with your doctor if you have a health-related concern in yoga class.   Once your health care provider says all is well, try one of these five tips. They have helped many of my clients continue their practice with comfort and ease. I hope they help you, too.


Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere! 

Guidelines for Partner Yoga

partner yoga

A few weeks ago I wrote a blog article about partner yoga, or more accurately, everything I don’t like about it. Even if I think it’s unwise, however, my yoga teacher training graduates may not agree. If you still want to teach partner yoga after my last diatribe, here are a few guidelines.

  • Call it something other than yoga. I know I’m going to lose this battle, but I had to say it again. The classes I’ve seen that claim to be partner yoga, are really partner asana. Let’s reserve the word yoga for practices that wouldn’t make Patanjali cringe. That’s the last I’ll say on that subject.  😉
  • Provide clear guidelines on dress, hygiene, and appropriate touch. There’s a great Saturday Night Live skit in which Tom Hanks plays a sweaty yoga guy in partner yoga class. And I can only imagine that wardrobe malfunctions are all the more mortifying when someone’s standing on top of you. Don’t let your class become the next SNL skit.
  • Teach partner yoga in dedicated classes or workshops, clearly advertised as such. Don’t surprise students or add it on to the end of a non-partner class. Give people the clear choice on whether or not they want to have someone else “assist” in their asana practice.
  • Make sure students understand and can safely perform each asana on their own before they try it with a partner. Adding a partner increases risk. If a student can’t safely do the pose by themselves, how on earth can they be safe with a partner?
  • Teach both partners how to helpfully assist.  Do they understand their partner’s individual strengths and vulnerabilities? If the answer is yes, do they know how to accommodate them? If not, there’s a lot of baseline training needed before they should be hands-on with each other.
  • Think of partnering as support, not leverage. The partner should never move a limb further than it can comfortably move on its own. (That principle goes for yoga teacher assists, too!)
  • Pair students with appropriate height, weight and experience levels for the moves being attempted. A three hundred pound man pressing on the back of a hundred pound female is just asking for trouble.
  • Choose poses that have a low risk of injury if there’s an “oops” moment. And believe me, there will inevitably be an “oops” moment. It’s safer to have people fall like dominoes out of Tree Pose than Headstand.
  • Provide a safe word. I’m joking here, of course, but I think it bears mentioning. Whenever you teach something emotionally or physically risky, the student must feel comfortable saying no. State up front at the beginning of every class that no one should do any movement that makes them uncomfortable. Model that, compliment it, reward it. Doing so may save your student a trip to the ER and you a phone call to your insurance company.

The above guidelines are a bare minimum. I’m sure there are many others I haven’t thought of. If you teach or practice partner yoga, please let me know what should be added!

Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere! 

Why I Hate Partner Yoga


Stressed business woman, pulling her hair out

I rarely blog about anything controversial. I try to keep my writing and teaching as inclusive as possible, and spouting off my unsolicited opinion doesn’t help anyone. Today, however, I’m going to ignore my own policy. Please bear with me and feel free to chastise me in the comments. 😉

A couple of months ago, I shared an article with my teacher training students about yoga adjustments.  I don’t need to write about that topic, because I agree one hundred percent with everything the Sequence Wiz folks said. So if you want to know what I think about adjustments, please read that article.

Shortly after I sent it out, however, a student asked me what I thought about partner yoga. Against my better judgment, I’m answering her publicly.

I hate it.

Hate is a strong word, but in this case, it fits. My first yoga teacher (who I adored) included partner yoga at the end of every class. I’ve tried to block the experience out of my memory, but whenever I hear the phrase, I still feel a stabbing, ice-pick-sharp pain in my groin and remember people twice my size pressing down on my knees in Baddha Konasana while exerting significantly more force than my forever-injured hips could withstand. Lest you think this was done by a teacher with more enthusiasm than training, please understand that the teacher was well regarded, very experienced, and the co-author of a book on Iyengar yoga.

The pièce de résistance of my partner yoga experience, however, occurred during one of the many end-of-class “partner yoga massages.” As usual, I hid at the back of the room, trying not to make eye contact, hoping that I’d be the odd person without a partner and could graciously sit out the experience. No such luck.  While everyone else got and received shoulder rubs, my randomly-assigned “partner” asked me to rub her gluteal muscles. For those of you not anatomy inclined, let’s just call them her butt muscles. To make matters worse, she groaned in pleasure the whole time I rubbed.

When I got home and shared the embarrassing experience with my husband, he asked a reasonable question: “If you didn’t want to do it, why didn’t you say no?”

I didn’t say no for the same reason your students won’t say no the next time you ask them to do something unwise. No one else said anything, I was intimidated, I liked the teacher, and I didn’t want to make a fuss.

I eventually stopped studying with that teacher—not specifically because of the partner aspects of her classes, but because her classes kept injuring my body. Partner yoga had no small part in my injuries.

Holding hands in tree pose, balancing on top of your classmates, and stretching with arms and legs intertwined may be entertaining. It’s often beautiful.  It may even falsely deepen the sensation of stretching. In the case of true partners, it can beautifully deepen emotional connection.

But asana performed for any of these reasons isn’t yoga.  Not in the true sense of the word.  Yoga, according to the Yoga Sutras of Patanjali, is the practice of stilling the mind. The poses we do with our bodies should be in service of that goal.  Believe me, when I’m thumbs-deep in the butt muscles of a groaning stranger, my mind is anything but still.

For the record, I do think partner asana classes may have some uses, though I don’t want to teach them. Partner asana classes can help build relationships, increase trust, prepare for artistic performances, even provide tools to support a woman in labor.

But let’s be honest and call it what it is.  Partner-assisted stretching, acrobatics, performance art—even call it partner asana, if you want.  But don’t kid yourself. It’s not yoga.  And whatever you call it, I highly doubt that for most students the benefits outweigh the risks.

Next week I’ll give some guidelines about partner yoga for those who still want to teach it.

Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere! 

The Gift of Self-Doubt

me and my boys2

This week’s blog entry was written by guest author Shelley Curtis. Shelley is a graduate of Whole Life Yoga’s 500-hour yoga teacher training program and a teacher at Whole Life Yoga. She  can be contacted at

My confidence is easily shaken. This is something that has followed me from childhood, through young adulthood to where I am now. I’m closer to 50 than I care to admit and a mother of two young boys. I also teach yoga. Although I never thought I’d have children I have settled into the role with a passion I didn’t know I had. I recently read a quote that went something like this: “Making a decision to have a child – it’s momentous. It is to decide forever to have your heart go walking outside your body.” That’s exactly what it feels like. And even though I love my boys more than life and mother them with 110% of my heart and soul, I still feel like I make daily screw ups. Heck, some days it’s by the hour.

Same with yoga. My passion for it has taken me by surprise. I was totally blindsided.  I took Tracy’s 200 hour training when I was pregnant with my second son and at the outset didn’t really intend to teach. But the bug bit me and I fell hook, line and sinker. I started teaching prenatal women and then new moms and found it extremely rewarding as well as challenging – a great combination for my mushy mommy mind. Yoga had changed my life in a profound way. Then I took Tracy’s 500 hour training and my mind was really blown. My teaching changed and my own practice changed in ways that I would never have imagined. And the community of yogis that I became part of has kept me going and growing. They are amazing and inspiring.

But just as with motherhood, I still feel like I make screw ups each and every time I teach. The most challenging thing for me lately is making sure I stay present and aware of each student. Teaching is like meditation for me most of the time. I am not thinking of my grocery list or how to make our bedtime routine less stressful or whether or not my son will eat all of his lunch. I am in the moment and totally focused on teaching. But even still, I feel like I miss so much. After each class I ruminate for hours. Did I keep that pregnant woman on her back too long? Did I not notice that someone was pregnant in my all-levels class? How did I forget to something for the upper back when that student said her upper back was tight? And it goes on and on. Sometimes I feel complete panic with the thought that I could’ve caused someone discomfort – or worse yet, injury. After every class I promise myself that next class I will be even more aware, even more present. And then I do it again. I lose a student in my memory. Someone I failed to be completely aware of, someone I failed to make a connection with. Tracy says I cannot possibly be completely present and aware of every student all the time. And I shake my head and say, “ Yes, oh wise teacher, you are right.” And then I worry some more.

After almost 10 years of personal practice, more than 500 hours of training and 5 ½ years of teaching I still feel like I just stepped onto the mat. I yearn to teach with unshakable confidence and to let go of my doubts and anxieties. But I can’t help but entertain the thought that maybe, just maybe, this is what will make me a better teacher. The desire to make each class for each student special and unique. To meet each student where they are and bring them to where they want to be. Perhaps instead of trying to push away the doubt and anxiety I should allow myself to lean into it, to let it be what it is. And then maybe, I could be more at peace with my teaching. Perhaps that is the lesson I am meant to learn?



Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.   The second book in the series, A Killer Retreat, is available at booksellers everywhere!

Ancient Teachings and Dandelion Seeds


I wrote this blog article on New Year’s Day, but I couldn’t post it then because of my imminent book launch. Now, as we enter into spring—the season of dandelions—it feels perfect. I hope you enjoy it.

I taught a good class today, but it wasn’t the class I had planned. Superficially, there were similarities to what I had plotted on paper. Quite a few of them, actually. But what makes my New Year’s Day class truly special has nothing to do with the poses. Not even the breath work. Meditation and ritual make the class unique.

I was oddly troubled about this year’s class. I knew the “gift” I wanted to give to my students. I knew the flowers I would arrange and place on the altar. I drew out my sequence and printed out quotes. The day before class, hubby helped me lay out the mats and I lined up the candles. Superficially, I was ready, but something was missing. I’d pulled out my tried-and-true meditations about letting go of the past, but this year they didn’t ring true. I lay awake until well after one am New Year’s Day, still confounded. Eventually, I gave up, convinced that this year’s class would not be my best.

New Year’s Day morning, I walked into the room, still feeling uneasy. I smiled at the twenty-five yogis that were waiting for me, and silently asked their forgiveness for what was sure to be a subpar experience. Then, as I walked toward my meditation rug, an image came to me: dandelion seeds.

I can only believe that the ancients sent that image to me, because suddenly everything about my class made sense. What if we didn’t focus on leaving behind what didn’t work in 2014, but instead reconnected with everything that did? What if, instead of blowing out candles to get rid of the old, we symbolically shared it with the world, like a child sharing dandelion seeds with his neighbors?

I tossed much of my plan aside and taught from my heart. Both of my meditations changed. I changed the breath work. I even changed the asana. The class that seemed heavy and sad became free and light—as did the energy of my students. They even applauded at the end, in spite of my glaring would-never-pass-yoga-court sequencing error. But then again, the sequencing wasn’t the point.

I don’t even know why I feel compelled to write about this. Somehow it seems important to remind my teacher training graduates—and myself—to trust in the teachings and be open to what comes. Sometimes a class plan that worked brilliantly before simply isn’t right. Sometimes the right plan lies just buried in your subconscious.

There was power in that practice. Seeds of hope that we will carry forward and share with our worlds.

What seeds will you plant this spring?

Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere! 

Ode to a New Class

I recently finished reading the pre-work essays for my newest yoga teacher training. Now that we’re underway, I have a confession to make: I didn’t want to start this training.

Having second thoughts at the beginning of a new class isn’t unusual for me. Leading this program is a ton of work and responsibility. Every time I choose to begin, I commit to a year of being present both physically and emotionally to support the hearts, dreams, and aspirations of seedling yoga teachers.

As most people know, my husband’s and my life may change significantly in the coming year, which has caused us to rethink where we will live. And even if we stay in Seattle, I’m likely to spend more time writing my thoughts than saying them out loud.

None of that was the real problem, though. My biggest obstacle to bonding with this group was my attachment to the class that preceded them. I love all of my students, but my last advanced class was special. We’d been together for over two years, and they had cemented themselves permanently in my heart. I said goodbye to them at a retreat that felt deep, profound, and transformational. The perfect finish to my yoga teaching training career. I was complete.

And I was scheduled to start another class in less than a month.

I had no choice, at least not one I could live with. Some of the students in my new group had been waiting for this program for over two years. All had reorganized their lives to accommodate eleven months of training. When I accepted them into the training, I made a promise. And when I promise something, I always deliver.

Today I realized why. After reading about the life experiences of these thirty-two yogis, I can say that I’m touched. They have arrived at my doorstep via pathways paved with challenges. They’ve endured traumas: divorce, death, illness, addiction. They found respite in yoga, and they know that yoga is about more than stretching your hamstrings. Yoga is about finding clarity, entering life’s battlefields without flinching, and making it to the other side whole.

I don’t know why I’ve been so blessed. Lord knows I’m not always the most yogic yoga teacher. When it comes to teaching yoga, I have reasonable talent, but I’m certainly no rock star. There’s very little I offer that others couldn’t do as well or better. Yet for some reason, the universe has gifted me with many wonderful students to help guide my journey, all while I pretend to guide theirs.

As for this new crop of students, I can say one thing with certainty: I’m falling in love all over again.

Thank you for sharing the next year with me.


Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere! 

‘tis the Season to do Yoga


This week’s blog entry was written by guest author Sheryl Stich. Sheryl is a graduate of Whole Life Yoga’s 500-hour yoga teacher training program and a teacher at Whole Life Yoga. She can be contacted at

When I was a kid, the holidays were a time of joy and enchantment – but then I grew up! Now I look at the calendar and gasp “Oh my, the holiday season is creeping up too quickly!” My palms start to sweat slightly, my heart rate increases and my breathing is shallow. I need to start thinking about dinners, parties, presents and travel! I wonder out loud, “What can I do this year to ease my way through the holiday season?” Then, I remember my yoga practice. I bring my attention to my breath and pretty soon I am feeling calm and at peace.  Hmm…maybe I can experience the feeling of joy and enchantment during the holidays again.

Our yoga practice offers us a great opportunity to tune into the present moment, helping us become centered and focused, and find the calm and peace deep down inside. Take moments to really notice and enjoy your surroundings this year. The smell of trees, twinkling lights, candles in windows, holiday music (yes, even those old holiday songs can still bring some joy). The simple act of finding your breath—even in the middle of the shopping mall or at dinner with the family—will help you to connect to that ever-present calm within.

As you enjoy some time off of work, maybe a trip or vacation, lots of family – and lots of food – remember it can also mean you could find yourself out of your regular routine or away from your yoga practice – all when you could use yoga the most!

Drawing from my personal experience, I have designed a yoga class series, Yoga for Happy Holidays. If you are like me, your schedule is probably completely nuts during the holidays, but finding time to relax is essential for your sense of well-being. Have a wonderful and relaxing holiday season this year.

Sheryl Stich

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series. 

Five Questions to Ask Yourself when Choosing a Yoga Teacher Training Program

Who says yoga teacher training can’t be fun?

Seattle is  blessed with a wide variety of yoga teacher training programs.  Although I’m partial to the one offered at Whole Life Yoga, to be completely honest, many of the programs offered by other studios are also quite good.  So how do you choose?  Reflecting on the five questions below may help.

  1. What style of yoga are you drawn to? This question actually has two parts. Consider the style of yoga you personally like to practice, as well as the style that would best suit the audience you want to teach. Some yoga teacher training programs (including my own) adhere rigorously to a given lineage; others teach a blended approach.  Either way, make sure that you understand and can support whatever you’ll learn. Never embark on a teacher training program if you don’t appreciate the style you will be learning. Doing so will lead to frustration and disappointment.
  2. Does the structure of the program meet your learning style? Some students learn best when fully immersed in the teachings, as is the case with residential trainings. Others do better with what I call a trickle approach, in which bite-size pieces of information are provided consistently over a longer period of time. Are you more likely to learn when you remove yourself from the rigors of your daily life or when you integrate your yoga practice into it?
  3. Do the program’s requirements realistically fit your schedule? Find out the full program costs, time, and other commitments of the training.  Cost calculations should include any extra classes you’ll be required to attend, mentoring costs, materials, registration fees, and lodging. When you’re budgeting time, include the time you will actually spend in yoga teacher training classes, personal practice time, teaching time, and written homework. Are there make-up options if you miss class? Be honest with yourself. Choose a program that has the flexibility you need while still offering a rigorous learning experience.
  4. Are you drawn to the primary teacher(s) of the program? Some teacher training programs are taught almost exclusively by a single teacher; others use a panel of different instructors for different topics. If you’ll be studying with multiple teachers, who will be responsible for mentoring you and helping assure your success? If there is a primary teacher, get to know them. Do you respect them? Do you trust them? At a minimum, you’ll spend 200 to 500 hours of your life with this person. Hopefully your connection will last significantly longer. Make sure the student/teacher fit is a good one.
  5. Do you want/need a certification that is nationally recognized? Love them or hate them, Yoga Alliance is the only nationally-recognized regulatory body in the yoga community. If your program is registered with Yoga Alliance, you may have teaching opportunities that others do not. Not every person who attends a yoga teacher training intends to teach, however.  Is a nationally recognized certification important to you?

As with most questions in life, there are no right answers, only answers that are right for you. If you’re interested in learning more about Whole Life Yoga’s program, I’d be happy to meet and discuss our program in detail.

Best of luck to you in your yoga journey, whatever particular path you decide.

Tracy Weber

Come visit Whole Life Yoga in Seattle, learn about our Yoga Alliance Registered yoga teacher training program, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series. 

Yoga for Bipolar Disorder—Research Horizons

The results of a recent study on the benefits and risks of Hatha yoga for individuals with bipolar disorder were interesting to me, but not surprising. The study (which was originally published in the Journal of Psychiatric Practice) evaluated the survey responses of more than seventy people with bipolar disorder who also practice yoga. The researchers’ goal was to find out if yoga was, at least on the surface, safe and effective for individuals suffering from this disorder.

I’ve only worked therapeutically with a handful of clients with bipolar disorder, but designing appropriate yoga practices for them is tricky, because it involves managing energy that can fluctuate rapidly and severely between two opposite states: rajasic (agitated, stressed, and hyper-aroused) and tamasic (dull, lethargic, and depressed). The yoga tools used to balance those energy states are significantly different.

An energizing, nourishing practice (which is typically what we teach to clients with unipolar depression) may well send a client with bipolar disorder into a manic state. A relaxing practice (which is what we typically teach to clients suffering from anxiety) might send them into a depressive one. Therefore, I often make my practices for bipolar clients more balanced energetically or very slightly sedating.

The results of the study mirrored what I’ve seen in my teaching.  The vast majority of respondents said yoga helped them; some even went so far as to say it saved their lives.  Five of the seventy, however, said that energizing practices did, indeed, agitate them.  Another five individuals said that yoga practices increased their depression. One said a relaxing practice sent him into an almost catatonic state.  As the Viniyoga teachings indicate, effective teaching is all about adapting the yoga practice to the individual.

Obviously, there is more to learn.  These surveys were the first step of a pilot clinical trial that will compare the effects of yoga practice to using a well-regarded workbook for bipolar disorder.  That trial will hopefully set the stage for a larger study.  I firmly believe that yoga, particularly Viniyoga, can be extremely useful when appropriately applied for this condition.  The results of these studies may help us understand how.

Those of you who have experienced depression, anxiety, or suffer from bipolar disorder, what have your experiences been with yoga? I’d love to hear from you.


Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Can Yoga Really Be Murder?

Photo Courtesy of Christopher Brown

Hi all!  Once a month I’ll be blogging on Ink Spot–the blog for the writers of Midnight Ink–and cross posting here. This week, I’m blogging about my thoughts about combining yoga and murder in my writing.

Check it out, and let me know what you think!  There’s even a yoga philosophy lesson in there!

Tracy Weber

          A Killer Retreat

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere!