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How to be a yoga teacher a student survival guide

Mandala Yoga

Yoga in the bath - find space in the tubMini holidays - chill out every daySummer solstice - time for transformationActive relaxation - breathe for inner peace

200hr Yoga Teacher Training in LA worthWIN £1800

Tapping into the magic of sacred circles

Celebrate the start of summer for real

Injury timeA simple guide to staying safe on the mat

We love June

4 www.ommagazine.com

OM MagazineIssue 32, June 2013

Published by: Prime Impact Events & Media

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Tel: 01787 224040

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e: [email protected]

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The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publication of any advertisement. Information about products and services featured within the editorial content does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, uali ed therapist, nutritionist or dietician. Always consult your doctor before undertaking any exercise programme.

Every e ort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot, however, accept responsibility for transactions betweeen readers and advertisers

Designed by: Adam Williamse: [email protected]

Contributors

Elizabeth Rowan (havenyoga.com) photographed

for the cover of OM Yoga and Lifestyle Magazine

Issue 32 by Raftermen Photography © 2013

(raftermen.com)

Elizabeth Rowan

Courtney Carver; Be More With Less

Susannah Dean; ot he i ere e

Corrina Gordon-Barnes; M o B si ess

Paula Hines; rr e her

Jill Lawson; Me it tio he Mo th

Jeni Cook; oo e so

Stacey Siebritz; o hi s

Sarah Swindlehurst; Yoga TherapySusie Pearl; str tio s or appi ess

Charlotte Watts; e stress Yo r Li e

Alex Ford; Begi ers B og

Julia Th orley; OM Lite

Regular contributors:

Dr Vijay Murthy is an inspirational speaker and educator who is

able to blend his Indian roots and training with a modern western

viewpoint. He strongly believes that ayurvedic thinking must embrace

the era within which we all live and work and continually strives to

make ayurveda not only understandable but accessible to the widest

possible audience. Visit: ayuwave.com

Dr Vijay Murthy

Caroline Brown is a poet, feature writer and playwright based in the

north east of England. She is also a handmade artist and creator of

the online collection knittynudo.etsy.com. Her sculptures can be found

in art galleries across the world. Follow her adventures via her lifestyle

and craft blog: knittynudo.wordpress.com

Caroline Brown

Through Kundalini, freelance journalism, and creative writing, Roisin

hopes to evolve people into a more joyful and wholesome way of life.

She believes knowledge and experience of our personal and natural

medicines will create a devotion to this awareness. Roisin practiced

Hatha, Ashtanga, Jivamukti, and Bikram before dedicating herself to

Kundalini. She runs classes in Chichester, West Sussex and one-to-

one and workplace sessions. Visit: yogamovesuk.com

Roisin Kiernan

5www.ommagazine.com

“You only live once, but if you do it right, once is enough.”

Mae West

Words of wisdom

Editor's Letter

Keep a cool head this summer, even when

the heat’s on, with Britain’s top-selling

yoga title, OM Yoga & Lifestyle magazine.

One of the best things about yoga is that

it fosters greater balance in your life,

pretty much in all areas, allowing you

to stay light on your feet, whatever the

weather.

So, beyond merely steadying your precarious Tree Pose, that

means instilling a more positive, resilient mental attitude to

help you navigate troublesome times or remaining exible and

adaptable enough to ride the big waves of life without sinking.

And it’s not only you that will bene t from your yoga either, but

all those around you. Keep a cool head on your shoulders - a

by-product of regular yoga and meditation sessions - and you’ll

be able to rise to the challenge when friends and relatives are in

need too.

Wherever you’re heading on your hols this year, we’ve got more

super pages of yoga content and bite-size spiritual enlightenment

to take with you. Stu the magazine into your rucksack if you’re

jetting o (remember, we don’t weigh anything if you’re using

the OM app, so don’t let easyJet overcharge you), or take a long

leisurely read in the back garden over a nice cup of herbal tea

and some carrot cake (or even a cheeky &T).

Let OM show you the way. Stay light, and breeze through life the

easy way, and don’t sweat the small stu . Here’s my uick check

list for the summer: do yoga; buy OM magazine; hang out at the

beach. Keep things nice and simple.

Martin Clark

Editor

[email protected]

www.ommagazine.com

Plus many more inside…

inSpiral goody bagpage 113

Smartshake bottle page 113

Yoga Teacher Training in LApage 80

This month’s Competitions & Giveaways

facebook.com/ommagazine

twitter.com/omyogamagazine


Contents

OM MindHeal The Hidden CauseStop treating physical symptoms by healing the underlying cause

Instructions For Happiness- Part 6Meditation Of The Month: Light And DarkOvercoming our fear of death is essential to living fully in the

here and now

Watch Your BreathSome practical advice on living in the present moment

Be More With LessThe fear factor

June 2013

OM Body11 Steps To A Restful SleepYoga At HomeYoga In The BathThrow out the rubber ducks and make some space in the tub

for yoga

Yoga Therapy: VertigoPractical yoga therapy techniques to start you on the road to

health: physically, mentally, emotionally and spiritually

De-Stress Your Life: Mini HolidaysGetting away from it all...daily

OM SpecialOMFM - OM For MenVeteran yogi Alan Inglis recounts his belated journey into teacher

training

How To Be A Yoga Teacher: A Student Survival GuideLove yoga and thinking about teacher training? Here’s our OM

student survival guide to the maze of options out there

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On The CoverHow To Be A Yoga Teacher: A Student Survival GuideLove yoga and thinking about teacher training? Here’s our OM

student survival guide to the maze of options out there

Injury TimeA simple guide to staying safe on the mat

Mandala YogaTapping into the magic of sacred circles

We Love JuneCelebrate the start of summer for real

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7www.ommagazine.com

OM LivingIn Season: StrawberriesWhat’s fresh right now?

Meet The SupergrainsSimple but super: these quick and easy recipes will turn you into a

kitchen superhero

Nutrition Zone: Standby For SummerGet whole body healthy this summer

Ayurveda: Coffee CultureIs co ee better before or after yoga?

Kids Corner: Sore LoserSix ways to teach your child to be a better loser if things don’t go

their way

OM ActionsMy Yoga Business: The Yoga School Of EconomicsDon’t buy into the notion that folks aren’t willing to part with their

cash anymore for quality yoga

Carry On TeacherHave courage and stay true fellow yogis

Life & Loves Of A Yoga TeacherLesley Dawn quizzes yoga teachers around the UK to reveal their

life and loves

OM RegularsEditors LetterMy Secret PlaceLettersYoga Changed My LifeAmazing Spaces1001 Yoga Things To DoAsk OMNatural Born BeautyFashion: WelliciousSubscriptionOm Meets...Rod StrykerOM SmartOM Travel: Absolutely FabulousOM LiteWin A 200hr Yoga Teacher Training in LAGiveaways

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OM SpiritThe Art Of AppreciationThrow away that ‘throw away’ lifestyle and really live

Notes From The Sidelines: AngerIt’s okay to be angry sometimes, just make sure you process it

properly

Living The Teachings: Summer SolsticeA time for great transformation and healing

Active Relaxatione connect with your breath just for a few minutes to nd true

inner peace

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Amazing spacesStylish and inspiring studio design ideas and interiorsBreezeyoga, Beckenham, Kent (breezeyoga.co.uk)

This award winning, quirky, contemporary and progressive yoga

centre, on the outskirts of London, is a hub for optimum living. Here,

students can participate in a vast array of life a rming activities,

from hot yoga (even hot ballet) to meditation, pilates and more,

spread across three studios.

Built in 2009, and designed by Swedish architects (Dive Architects),

the look and feel of the centre is modern, uncomplicated, simple

and clutter-free, encouraging students to step away from the

complexities of daily life.

Breeze also hosts esteemed teachers from London’s Kabbalah

Centre, together with nutritional courses and workshops to expand

the mind and feed the body and soul. There’s also osteopathy,

physiotherapy, breathwork sessions, gong baths plus a much sought

after otation tank and infrared sauna. Bliss.

om beginnings

www.ommagazine.com 15

om beginnings


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om body

11 Steps to a Restful Sleep

by Anja Brierley Lange

1| Uttanasana - Standing Forward Bend Keep your feet hip distance apart and slowly bend forward from

your hip. The focus for this sequence is to relax and release so

soften the knees, even bend them, as your spine relaxes. Let any

tension in your face melt away. Release your tongue and your jaw.

2| Prasarita Padottanasana - Wide-Legged Forward Bend Slowly walk your feet 3-4 feet apart into a wide-legged forward

bend. Grounding through your feet and lifting the thighbones into

the hip socket. Through a steady base you can lengthen the spine.

In this variation interlace your ngers behind your back (or grab

hold of a belt) and let your arms move away from the lower back.

Squeeze out any tension between the shoulder blades as you create

space at your heart.

3| Balasana - Child’s Pose Walk your feet together again and gently move into a Child’s Pose.

Sit back on your heels and rest your forehead on the oor, your

hands or on a block. Any forward bend will draw the awareness

inwards. This will help to calm the mind by relaxing the nervous

system. Our lives are very outward - this is the time to bring

awareness to your self.


om body

5| Eka Pada Rajakapotasana - Pigeon PoseSlide your right knee to the right hand and shift your right foot to the left side of the

mat. We are easing into Pigeon pose. The right shin can move towards parallel to the

front of the mat but move gently. Stay here for a minimum of eight long breaths. Prop

yourself up with a blanket under the right buttock for support if needed and adjust so

there is no pain in your knees or ankles. This pose seems to have an extremely relaxing

e ect on the nervous system, the brain and the mind. Breathe deeply as you let go of

any unnecessary tension in body and mind.

4| Adho Mukha Svanasana - Downward-Facing DogStretch the arms out in front of you, tuck your toes under

and lift the knees of the mat into your downward-facing dog.

Take a moment to shift around; bending one knee a little as

you stretch the other heel down. Downward dog is a gentle

inversion and it has numerous bene ts. It supports blood ow

to the brain and helps to calm the mind, extend the spine to

release any tension in the back and stretch the hamstrings

where we often hold much tension.

6| Janu Sirsasana - Head-To-Knee Pose Slowly lift your chest and bring the left leg forward into Janu Sirasana. No

need to actually bring your forehead to the knee. Think heart to toes and

then relax into the shape. We are creating space in the hamstrings, in the

hips and in the spine. Let your body move gently as you breathe for 5-8

long breaths.

Stretch back into Downward-facing dog for a few breaths before repeating

step 5 and 6.

7| Baddha Konasana - Cobblers Pose With the left knee bent, bend the right leg and drop the knee

towards the oor. Now the soles of the feet touch and knees release

away from each other. Perhaps bring some blankets or cushions

under the knees. Being grounded and stable in our body o ers our

mind a break from anxiety and stress.


om body

9| Setubandhasana - Bridge PoseBend your knees together and roll onto your back. Take a few

breaths here. Let the thigh bones relax into your hip sockets

and your shoulders move away from the ears. Slowly lift the

hips o the oor and spine towards the front body. You are

extending the tailbone to the knee, nding spaciousness and

breath. Stay for at least four breaths.

8| Baddha Konasana Variation - Forward Bend In Cobblers PoseIf the regular Cobblers Pose feels comfortable, shift to the front

of the sitting bones, extend your heart forward and exhale into a

soft forward bend. Whichever variation you enjoy, stay here for

eight long breaths. Inhaling into the hips, thighs and any tightness -

exhaling to let go and release.

10| Salamba Sarvangasana - Shoulder StandGently lift into a Shoulder Stand. If Shoulder Stand is not appropriate for you,

lie on the back with the legs up against the wall. These inversions are believed

to calm the brain and alleviate insomnia. Keep the breath owing and stay for

as long as comfortable or eight breaths before you slowly roll down.

11| Supta Baddhakonasana - Reclined Cobbler Pose Resting on the back, knees bent, place the feet on the oor. Let the spine

come into a neutral relaxed position - imagining the nervous system

calming down. Slowly press the soles of the feet together and let the knees

move away from each other. Rest your hands on your abdomen. Let the

breath move into the hands expanding the lungs on the inhale and let the

exhale release through the mouth. Stay for as long as you like.

Anja Brierley Lange is the founder of

yogaembodied, a Vinyasa ow teacher

and ayurvedic practitioner.

(yogaembodied.com)


spotlight on

Rod StrykerUS yogi Rod Stryker visits London this month. Here, he tells OM the secret to yoga is simply making sure you show up on the mat

OM meets...

When and why did you start yoga?

I began practising yoga in 1979, when I was 18. That was when I

discovered stress, moreover, psychological or existential pain. It was

not overwhelming, but enough to be convinced that the world, and

all that it o ered, couldn’t and wouldn’t make me as happy as I felt I

should be. It also made me open enough to try yoga at that age.

From the moment I experienced it, my very rst class, I began to feel

and sense that I had found what I was looking for. Despite having

majored in philosophy and psychology in college, I realised yoga

was able to provide me with the very things I had been searching for

my whole life.

Over time, as the uplifting, inspiring, and empowering experiences

began to quickly accumulate, I became more and more motivated

to practise yoga and to do it regularly. Eventually, I sought out a

greater understanding of the teachings and found a teacher, a

master. The rest is history. It’s now 38 years later, and it’s a bigger

part of my life than ever.

How has it changed your life?

It’s been a part of my life for so long that it’s almost impossible to

say, but I can re ect on how yoga continues to impact on me on

a daily basis. My practice infuses me with motivation, inspiration,

compassion, imagination, creativity, con dence, and peace.

Perhaps, most importantly, it provides clarity. Clarity is important

above all else because it provides a sense of perspective on worldly

matters. Clarity is also the basis for self-knowledge, knowing, seeing

my soul or spirit.

Tell us about your style of yoga?

I teach ParaYoga, a style where the focus is on helping today’s

students embody the potential of yoga as outlined in the ancient

tradition. ParaYoga is based on the vast range of methods of Tantric

Hatha Yoga. Using asana as its foundation, it seamlessly weaves

breath work, bandha and meditation to lead students to greater

mental clarity and energetic capacities. The techniques we use

and the sequencing found in ParaYoga is based on my decades of

studies with two master teachers, both of whom were steeped in the

most profound understanding of yogic science. I distilled and yet

preserved those teachings so that students - whether wanting to

start a yoga practice or immerse themselves into its depths - can

nd all that they are seeking in ParaYoga.

What makes a great yoga teacher?

There is no doubt that the foundation of being a great yoga teacher

is being a great yoga student. These days there are practically an

in nite number of yoga instructors, people who lead yoga classes.

However, actual ‘teachers’ are far more rare. A teacher must have

an expansive intellectual curiosity as well as profound hunger for

spiritual ful llment. They must be willing to practise and must do

so consistently. To be a great yoga teacher, one has to be willing

to be taught and that willingness must continue long after they

become a ‘successful’ yoga teacher. This means that even after one

has attracted enough students to make a living at teaching yoga, a

teacher must continue to grow and increasingly embody the wisdom

of yoga itself.


spotlight on

Any favourite or memorable yoga moments?

A perfect yoga moment is the experience of breaking through

limitation. I can remember quite a few times where, quite

spontaneously, I found an entirely new depth in a particular pose I

was practising. After meditating for more than 30 years, there have

been hundreds of instances where a new depth of silence, fullness,

or richness has unfolded from the depth of my being. Finally, I would

say there are memorable yoga moments that have happened while

living life itself, where thanks to the grace of practise, I have felt

more free, more spontaneous, and more capable of enjoying even

what would otherwise be an ordinary life experience.

My yoga practice is part of my life. This is something I insist on. For

decades I’ve made practise my highest priority. Thus, if I have to

wake up at ve in the morning (which I often do in order to get my

practise in), I do it. I am resolute when it comes to daily practise. As

a father of four, husband, and business owner, the whole of my life

is so positively a ected by daily practise, that even though I remain

extremely busy traveling, teaching, and writing, I am inspired to

always practise. As a result of practise, I know that I will be able to

get done whatever really needs to get done.

I am a father to four wonderful children. I spend time with them.

My wife and I don’t get too many dates, but I make a commitment

to continually nurture our marriage. At least three or four times a

week I try to either bike or swim or cross-country ski (here in the

mountains of Colorado where I live). If there is one part of my life

that is a ected by getting too busy, it’s probably this category.

There’s not a lot of time when I’m not either practising, teaching, or

with family nonetheless, I am blessed with a very ful lled life.

Any words of wisdom for your fellow yogis?

Yes, practise. Above all, practise. Unfortunately, we all have a

tendency to get busy; this is as true for yoga teachers as anyone.

The result, for a variety of reasons, is that yoga teachers stop

practising or they practise just enough to maintain sanity. My advice

is that teachers and committed students need to consistently

make a deeper commitment to their practise, especially as they

get older. If one is to mature as a student or teacher, it’s not about

maintaining, it’s about expanding the depth of your experiences

when practising. My rst teacher once said, ‘nibbling is useless’. My

best advice is don’t be a nibbler. Feast on the wisdom and power

that is yoga.

Yoga provides possibilities and a richness that very few things in

life can o er us. It ultimately links us to a depth and fullness of

happiness and peace that no material possession can provide. The

great thing about yoga is that you can start anywhere. Provided

that you nd a quali ed teacher and practise to your level, you’re

likely to discover that a single class will make a di erence and the

more often you practise it, the greater distance you can travel

to being more ful lled and more whole. Peace of mind and self-

understanding are the ultimate treasures. The path of yoga leads us

to the most highest gifts.

Rod Stryker will be in the UK for a teacher training intensive at

Yogacampus from June 5-9 (yogacampus.com)

Find out more about Rod Stryker at: parayoga.com

“Above all, practise. Unfortunately, we all have a tendency to get busy; this is as true for yoga teachers as anyone. The result, for a variety of reasons, is that yoga teachers stop practising or they practise just enough to maintain sanity.”

www.ommagazine.com88

om mind

Light and darkOvercoming our fear of death is essential to living fully in the here and now

The subject of death is a di cult one for many to discuss openly. While most

of us look forward to letting go in corpse pose at the end of a blissful yoga

session, few are actually comfortable with the real notion of death and dying.

Whether it is our own death, or the death of a loved one, the concept is nothing

short of confusing, emotionally overwhelming, and sometimes downright

terrifying.

The fear of death, known in Sanskrit as Abhinivesha, is one of ve major

obstacles to experiencing peace. When we deny the fact that some day we

will no longer walk this Earth, we forget what a precious miracle and incredible

privilege it is to be alive. We must neither take birth nor death for granted if we

are to enjoy life to its fullest.

The following meditation will help you release the fear of death by uniting with

an ever-present light that exists within you and within all beings, whether living,

or physically long gone from this Earth.

Do it now Sit in a comfortable position free from distractions. Begin to slow the rate of

your breath until your body is completely relaxed and your mind is clear.

Next, bring your awareness to the very core of your being. Imagine your core

is over owing with radiant light and life giving energy.

Visualise powerful rays of bright, white light emerging from your centre and

traveling to the outer reaches of the universe. See these rays extend beyond

your perception of time and space. Feel yourself merging with this light as

you journey past limited thinking and the fear of the unknown.

Notice how making the connection with the ever-present source of light

within you can elevate your consciousness, make you feel inspired, and give

you a joyful attitude. Let your fears disintegrate into the belief that you, and

all other beings, belong to an in nite source of light.

When we experience the death of a loved one, or become aware of our own

mortality, we must remember that what lies within us is far more powerful

than the passing of time bestowed upon us.

The great Mahatma Gandhi once said, In the midst of darkness, light

persists. In the midst of death, life persists. If we believe this to be true, we

can shed our fear of the inevitable and return to living joyfully while we still

have the privilege to do so.

Meditation of the month

om mind

www.ommagazine.com

Marianne Williamson#1 New York Times bestselling author

Monday Night Talk - 17 June, 2013Becoming Miracle Minded

Weekend Workshop - 6-7 July, 2013Work, Money and Miracles

world’ - Wayne Dyer

The work o Byron a e

Saturday July 13, 2013Loving What Is

‘A spiritual innovator for the new millenium’ - TIME magazine

To purchase ckets please visit www alterna ves org uk

or call 020 7287 6711Alterna ves events inspiring heart mind and soul


Let silence reign in the mind. By Julia Thorley

There is a perception in some quarters that yoga must be practised

in total silence, or at least with nothing louder than some gentle

chanting or the soft chime of a ting-sha.

Meanwhile, back in the real world, we have all manner of audible

distractions to overcome. Of course, being centred yogis we should

be able to disengage from any outside commotion. At the very least,

we should use the sound as a point of focus – or perhaps chant

a little louder – but sometimes this is beyond us and we nd our

attention drifting towards the kerfu e.

I regularly teach in the upstairs room of a church, while down below

the ladies’ group is meeting. We get along just ne. They show

forbearance when we clatter down the stairs at the end of our

session, and we take advantage of the free musical accompaniment

they o er. We have been treated to songs from visiting choirs and

performances by handbell ringers. There has been recorded music to

accompany lm shows, including one memorable instance that gave

us the curious juxtaposition of Madness’s ‘I’ve Been Driving In My Car’

and Freddie Mercury and Montserrat Caballé belting out ‘Barcelona’.

There have been some lovely coincidences, such as the time they

struck up ‘Morning Has Broken’ downstairs just as we began our Sun

Salutations upstairs. Then again, occasionally there is a gentleman

speaker using a microphone just as we roll down to relax, but we don’t

let it bother us. Honestly.

I’ve taught meditation in a community centre where in the adjacent

room the Fat Fighters or some such were celebrating successes

with whoops and cheers. (Delighted though we were that Janice had

reached her target weight, a bit of decorum wouldn’t have gone

amiss.)

I once went to a teachers’ training session where we shared

accommodation with a children’s party, complete with an enthusiastic

entertainer encouraging his audience to ‘Cheer a bit louder, boys and

girls!’ This made most of us laugh, but there were some who didn’t see

the funny side at all. Really, you would expect a bit more tolerance

from professionals (we teachers, that is, not the children).

The Upanishads have many references to literal and metaphorical

sound. We live in a noisy world, so perhaps instead of protesting that

we can’t concentrate, we should embrace the noise. As I write this,

my son, a rock drummer, is rehearsing in the next room – and I love

it.

Julia Thorley blogs at: juliathorley.blogspot.co.uk

Bring the noise

om lite

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