Yoga Journal USA 2014-04-05

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POWER UP YOUR CORE7 POSES FOR STRONG, TONED ABS

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INSTANT INSPIRATION FUEL YOUR PASSION PAGE 82

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May 2014contents

features 68 | GOOD ON YOU

Green your yoga practice—and

look great doing it—with these

planet-friendly yoga pants, tops,

props, and more.

74 | SLEEK,

CENTERED, STRONG

Get your best summer body

with deep core work that will

power up all your poses.

by Stacey Rosenberg

82 | FROM THE HEART,

INTO THE WORLD

Yogis everywhere are doing

good, but some passionate

pioneers truly stand out. With

smart new approaches to

teaching yoga to the people

who need it the most, they’re

taking the service movement

to a new level. by Valerie Reiss

cover credits model: Jennifer Pansa in

Tree Pose; photographed

by David Martinez. Stylist:

Lyn Heineken; hair/makeup:

Colleen Stone/Ford Artists

Miami; top: Lucky Brand;

shorts: Mika Yoga Wear;

jewelry: Blu Lua

on the cover 65 | All-day energy: 17 poses that refresh

73 | WIN! 300+ eco-friendly pants, tops, props & more

74 | Power up your core: 7 poses for strong, toned abs

82 | Instant inspiration: Fuel your passion

24 | Stress-free now: The fast, natural fix

22 , 68 | 47 fun & easy ways to go green

35 | Beyond kale: 8 spring superfoods


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contents May 2014

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in every issue 10 | EDITOR’S LETTER

12 | CONTRIBUTORS

14 | TALK TO US

107 | YOGA PAGES

110 | LIVING WELL

111 | CLASSIFIEDS

yoga lifestyle17 | OM

Bringing your practice to life

Family-style yoga; juice for health; green

cleaning tips; scents that heal; speak

with confidence; one veteran’s survival

secret; a yogi’s guide to New York City.

35 | EATING WISELY

Fresh crop Branch out from the usual

go-to greens and give these eight tasty

spring superfoods a try. by Karen Ansel

93 | REVIEWS

New books, music, and DVDs, and a

Q&A with Blissology founder Eoin Finn.

inspiration112 | BACK STORY

Ted Grand is making green hot

Moksha’s mission-driven cofounder

is keeping his carbon footprint light,

making hot yoga more accessible, and

sharing his success. by Amanda Tust

practice48 | BASICS

Learn Malasana Sculpt strong, lean

legs and focus your intention with this

reflective pose. by Nikki Costello

57 | REFLECTION

Destiny’s child On a pilgrimage to

India, a yogi explores letting go of moth-

erhood as she knows it and embracing

something new. by Leza Lowitz

65 | HOME PRACTICE WITH GINA CAPUTO

Power up Feel more energized all day

long with these expansive poses and deep-

breathing practices.

1726

48

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6 Y O G A J O U R N A L . C O M M AY 2 0 1 4

get more YJ

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your daily f ix

Score free stuff! Love the eco-friendly yoga clothes and gear on page 68? We’re giving away hundreds of our favorites online, including these cute mala-bead bracelets! Enter for a chance to win every weekday in April: yogajournal.com/greengear

Treat yourselfEnjoy a cool core or fl ow class from Exhale Spa on YogaVibes, our online video portal (yogavibes.com). The fi rst one’s on the house when you enter this code: exhale4yj.

Get the appDownload a free preview issue of Yoga Journal on your iPad and subscribe: yogajournal.com/ipad

twitter.com@yoga_ journal

facebook.com/yogajournal

instagram/yogajournal

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Urban retreatJoin us at Yoga Journal LIVE! in New York City April 24–28 for a class, a day, or the entire weekend. Register at yjevents.com. When you’re there, tag us on Instagram @yogajournal #yjnyc so we can regram you!

Get the buzz on all things yoga on our new yogajournal.com blog, Namaste, where you’ll fi nd everything from Kathryn Budig’s funky asanas to Ayurvedic chefs’ healing recipes.


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EDITORIAL OFFICES

2520 55th Street #210, Boulder, CO 80301

phone (303) 625-1600

subscription customer service (800) 600-9642

yogajournal.com

Carin Gorrell

editor in chief

Charli Ornett

creative director

EDITORIAL

deputy editor Philip Armour

managing editor Carmel Wroth

senior editors Tasha Eichenseher, Mitra Malek

associate editor Amanda Tust

contributing medical editor Timothy McCall, MD

copy editors Lesley Bruynesteyn, Natalie Condon,

Christopher Dare, Elizabeth Kennedy

proofreader Matt Samet

researchers Maya Dollarhide,

Sarah Drew, Ivette Manners, Yelena Moroz

contributing editors

Nikki Costello, Jason Crandell, Hillari Dowdle,

Kate Holcombe, Sally Kempton, Richard Rosen

editorial intern Lauren Maslen

ART

art director Wis Mollerud Holt

associate art director Melissa Newman

contributing art director Alexandra Zeigler

contributing designer Robin Briskin

acting photo editor Cary Jobe

PRODUCTION & TABLET EDITIONS

group production director Barb Van Sickle

prepress manager Joy Kelley

ad coordinator Anna Baldwin

tablet media specialist Crystal Sagan

DIGITAL

director, web operations Ken Coffelt

executive online editor Kelle Walsh

associate online editor Patty Hodapp

contributing online editor Erica Rodefer Winters

senior web developer James Kafader

web producer Allison Blake

EVENTS

event director Elana Maggal

senior event manager Renée LaRose

event manager Alden Conant

event sponsorship liaison Kiara McBain

event marketing manager Meagan Dobson

senior designer Anne Mellinger

event office manager Tracy Phelps

Kristen Schultz Dollard

director of brand strategy

Bill Harper

vice president, group publisher

GENERAL ADVERTISING

associate publisher Haley Brockmeier (303) 625-1609

northwest sales director Kathleen Craven (415) 380-9642

east coast sales Al Berman (516) 766-2122

midwest sales Kathi Magee (414) 897-0377

detroit sales Keith Cunningham (248) 763-0526

southern california sales Kimberly Hicks (310) 490-3486

southwest sales Tanya Scribner (940) 387-7711

sales assistants Geoff Hebert (303) 625-1615,

Jennifer Rodriguez (310) 356-4118

YOGA, MEDIA & DIRECT RESPONSE ADVERTISING

west coast account manager

Tina Hou (303) 625-1630

east coast account manager

Sue Sheerin (303) 931-6057

MARKETING & COMMUNICATIONS

marketing director John Robles (303) 625-1668

digital advertising manager Lauren Walker (303) 625-1618

events marketing manager Rachel Van Buskirk

marketing manager Greg Brenton (303) 625-1612

director of corporate communications Dayna Macy

marketing designer Tanya Cantu

CONSUMER MARKETING

group circulation director Jenny Desjean

group circulation manager Anne Cookson

e-commerce director Christine Espenship

group online marketing manager Michelle White

group new business manager Kathleen Donahue

circulation analyst Michael Alexander

online marketing manager Emily Supernavage

ACCOUNTING & ADMINISTRATION

accounting & billing Yolanda Campanotto

(800) 443-4974, ext. 705

publisher’s assistant; market research Lori Rodriguez

INTERNATIONAL EDITIONS

director of international licensing Dayna Macy

CHAIRMAN & CEO Efrem Zimbalist III PRESIDENT & COO Andrew W. Clurman

SENIOR VICE PRESIDENT & CFO Brian Sellstrom SENIOR VICE PRESIDENT, OPERATIONS Patricia B. Fox

VICE PRESIDENT, CONTROLLER Joseph CohenVICE PRESIDENT, RESEARCH Kristy Kaus

VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz

© CRUZ BAY PUBLISHING, INC.

Patricia B. Fox

general manager

eOmega.org/yoga

800.944.1001 | Rhinebeck, NY

OMEGA

Find joy in your practice

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Kofi BusiaJovinna Chan

Rajashree ChoudhurySeane CornKrishna DasAlan Finger

Sarah Platt-FingerAna Forrest

Sharon GannonAndres Gonzalez

Jennifer Cohen HarperDevarshi Steven Hartman

Mandy IngberAmy Ippoliti

Gurmukh Kaur KhalsaSnatam Kaur KhalsaJoseph Michael Levry

David LifeKelly McGonigal

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Jai UttalJoan WhiteRodney Yee


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explore more at eOmega.org/yoga | 800.944.1001 | Rhinebeck, New York

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editor’s letterCarin Gorrel l , Editor in Chief

Mom’s the word

Share your thoughts about what motherhood means to you at [email protected].

1 0 Y O G A J O U R N A L . C O M M AY 2 0 1 4

FILL IN THE BLANK:

“I knew I was a mother

when ____.” (Hint: You

don’t have to have children

or even be a woman to

complete this sentence!)

For me, the answer would

depend on when you

posed the question. If it

were today, I’d say it was

when my four-month-old

son laughed for the first time—I mean, really laughed, that awesome, joy-

ful, infectious giggle only babies have—and I realized that I’d be living the

rest of my life to hear that sound again. (That’s him above, too fascinated

by a nearby stream to smile for the camera.) Five years ago, I’d have said

it was when I was holding my own mother’s hand while grilling her oncolo-

gist about her breast cancer diagnosis, treatment options, and prognosis.

And 16 years ago, it would have been when I snatched up a stray kitten

from under a fruit stand on a busy New York City sidewalk and decided

his new home was with me in my tiny, safe apartment.

The point is, there are thousands of fulfilling ways to be a mother

throughout your lifetime, whether you’re caring for another person, an

animal, or Mother Earth—and this month’s issue celebrates that notion.

In Leza Lowitz’s moving essay “Destiny’s Child ” (page 57), the writer dis-

covers through yoga that motherhood isn’t defined solely by the ability

to become pregnant. “In Focus” (page 18) showcases YJ readers and their

passion for yoga with their little ones. Plus, we feature dozens of eco-

friendly yoga clothes and props and household products (“Good on You,”

page 68, and “Clean Green,” page 22) that allow you to give the Earth a little

motherly love every time you step on your mat or spruce up your home.

Mothers are quite possibly the strongest unifying force on the planet:

We all have one, and we can all be one. So happy Mother’s Day to all of

you! Now go call your mom. ✤

mission driven, donor supportedstockbridge, massachusetts

Look who’s coming to Kripalu!Brandon BaysPeter BregmanElena BrowerStephen CopeKate and Joel FeldmanLoren FishmanBo ForbesRolf GatesHarville HendrixManju JoisSnatam KaurBryan KestGary KraftsowCyndi LeeJoseph Le PageRichard MillerDharma MittraTodd NorianKali RayShiva ReaDani ShapiroRenée Peterson TrudeauDavid Harshada WagnerYang Yang

At Kripalu, we invite you to pause, turn your attention inward, and rediscover your authentic nature.

and breathe...

800.741.7353 or kripalu.org


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reach your potentialKripalu Schools of Yoga and Ayurveda

Make this your year. Delve deeper into your passions and practices in one of our in-depth, inspiring trainings.

200-Hour Kripalu Yoga Teacher Trainings June 1–27, June 29–July 25, and July 27–August 22. Our yoga and Ayurveda certification programs occur year-round.

kripalu.org/yogaandayurveda 1.800.848.8702


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contributors

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“I vote with my dollars and choose products from compa-nies that are committed to the sustainability of our planet. If we all made purchasing choices with the environment in mind, the market would drive companies to change.”

Yoga teacher STACEY ROSENBERG

is based in the San Francisco Bay Area

and wrote our core-strength feature

(“Sleek, Centered, Strong,” page 74).

“Although I’m not a vegetarian, I try to limit meat in my diet as much as possible. Producing meat requires many more of the Earth’s resources than plant protein, such as beans or peas. For example, raising meat uses 26 times more water than producing vegetable protein.”

KAREN ANSEL is a nutrition consul-

tant and author. She lives on Long Island,

New York, and wrote this month’s Eating

Wisely column (“Fresh Crop,” page 35). “Whenever possible,

I ride my bike instead of driving, recycle, and buy

organic. I am always trying to find new ways to lower

my carbon footprint.”

Photographer RICK CUMMINGS

lives in Boulder, Colorado. His images

in Home Practice (“Power Up,” page

65) are his first in the magazine.

What actions do you take to honor the Earth?

8 7 7 - 4 4 0 - 7 7 7 8 www.rancholapuerta.com

APRIL 26-MAY 3

Sherri Baptiste | Baptiste Power of Yoga™

MAY 10-17

Jennifer Fox and Paul GouldThe Joy of Anusara Yoga

MAY 31-JUNE 7

Mark Gonzalez YogaATHLETIC

JUNE 28-JULY 4

Ann Marie Ahye | Mindful Yoga

JULY 12-19

Michele Hebert Restorative yoga and Meditation

AUGUST 2-9 ”FAMILY WEEK”

Phyllis Pilgrim and Susan Duhan FeliYoga and The Spirit of Poetry

Yoga enthusiasts cherish the way Mother Nature and our renowned

guest instructors combine to create a life-changing week. Here’s a sampling

of upcoming yoga-focus weeks!

VOTED “WORLD’S BEST DESTINATION SPA” (Travel+Leisure magazine Readers’ Polls

2010, 2011 & 2013)

1 2 Y O G A J O U R N A L . C O M M AY 2 0 1 4WorldMags.netWorldMags.net

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talk to us

what’s on your mind this month

[email protected]

twitter.com/yoga_ journal

facebook.com/yogajournal

blissed outMy practice feels completely new—

I cannot begin to explain how practicing different poses from ‘Inspiration Point’ by Sean Johnson (February ’14) with different intentions has awoken my mind and body while on my mat. Keep the inspiration coming, YJ!” JENNIFER CRIDER, FLORIDA

picture perfectHundreds of you “liked” our Instagram of acro yogis practicing outside during our San Francisco event in January.

The exercise instructions and advice presented in this magazine are designed for people who are in good health and physically fi t. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.

Lindsay Foreman and Zach Kimsey

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[TO JOIN THE CONVERSATION, LIKE YOGA JOURNAL ON FACEBOOK]

YOU KNOW YOU’RE A YOGI WHEN . . .We asked you on Facebook:

When did you know you were hooked on yoga?

The first time I

wished I was doing

yoga instead of

going out with

fr iends.

LISA ESSARY

When I could not

end my day without

doing a couple salu-

tations and asanas.

KIM ROBINZINE

First class...when

the teacher gently

pres sed my shoul-

ders down while I

was in Tadasana.

Ahhhhhh....

MICHELLE CHASE

I had dabbled, but it

was when I was

healing a broken

heart that yoga

became integral

to my life.

CHRISTINA

MITCHELL

When I gave up my

gym membership

for yoga 15 years

ago and never

looked back.

CHITRA NATH

When I

bought the Lycra.

LYNDA GLEN

Loved it immediately,

but knew I was

hooked when both

my mind and body

began craving it.

Now, if a single day

goes by without a

chance to practice,

I feel off balance.

DESIREE VEGA

I realized it when my

yoga was able to

relieve muscle

soreness and pain

in my neck and back,

soooo much faster

than any pain pill.

KATHY

GRINSLADE

‘Getting Back on Your Mat’ (February ’14) was the reminder I needed again that yoga truly is a life-

long practice. I’ve been on and off my yoga mat the last six months due to an increased workload, heavy traffi c, and fl ood-inducing rainy weather. Yet what Andrea Ferretti writes is correct: I know that as long as I continue doing my practice, I will progress. Thank you, Yoga Journal, for inspiring me yet again!” JOHN DECENA, JAKARTA, INDONESIA

WHOOPS! Lydia Zamorano, featured in “Get Your Climb On” in the March ’14 issue, lives in Canmore, Alberta, not Kenmore, Ontario. Our mistake!

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Training to be first American double amputee in Olympics

Philosophy: The only disability in life is a bad attitude

Mat: Jade

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bringing your practice to lifeom

There are hundreds of ways to be a mother, only one of which is to give birth.”

Leza Lowitz

Read Lowitz’s essay on motherhood on page 57.


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Ai Kubo, Berkeley, California “My husband and I do yoga with our kids, Sayana, seven,

and Rubi, five, all the time. We have a yoga room in our house, and love being creative.”

Heather Molina, Louisville, Kentucky

“My daughter, Emma, has been included

in my yoga practice her entire life. On this

day, we did a few poses facing the sunset.”

Arlene Kobylinksi, Monroe, New York

”Grace, my five-year-old daughter,

loves to practice yoga. Whenever we

have a kids’ class at my studio, she

wants to help kids learn to breathe.”

Carolin Adler, Hamburg, Germany

“The little yogi is my four-year-old son,

Maximilian, and this was taken in October

just 12 days before the birth of my second

son, Felix. Maximilian and I have been

doing yoga since he was very little, and I

practiced every day during my pregnancy.”

om

IN FOCUS Readers share the many ways they practice yoga with their kids.


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Recipes adapted from Juice It! (Chronicle Books, 2014).

TO EASE INDIGESTION

Blend 3 cups pineapple cubes ✚ 2 cups papaya cubes ✚ 2-inch piece of ginger The science Pineapple and papaya have enzymes that may aid in di -gestion, and ginger can soothe an upset stomach.

TO BOOST ENERGY

Blend 4 cups spinach ✚ 2 kiwis ✚ 2 cups honeydew ✚ 1 cup green grapes The science The vitamin C in kiwi and honeydew helps your body absorb more iron from the spinach to keep you energized.

TO UP ENDURANCE

Blend One beet ✚ 3 leaves Swiss chard ✚ 1 seeded red chili ✚ 2 plum tomatoes The science Nitrates in beets can help improve athletic perfor-mance, according to preliminary research, possibly helping you feel stronger on your mat.

Customizeyour blend

KEEP IT EASYMINIMIZE SCRUBBING Add

soft, juicy ingredients, such as

oranges, last. They can act

as a type of cleaner, helping

to push fibrous matter like

kale through your machine.

STORE IT SAFELY Put unused juice in a jar with an airtight lid and keep it in the fridge. Consume within 24 to 48 hours for optimal taste and to prevent bacteria from growing in the sugars.

JUICE FOR

Fruit and veggie blends can have potent healing powers and body benefits. Robin Asbell, author of the new book Juice It! Energizing Blends for Today’s Juicers, shares her simple guide to help you juice better.

PICK YOUR PERFECT MACHINEIF YOU LOVE PULP Try a slow-press or masticating juicer. They allow a lot of nutrient-dense, fibrous pulp to slide through and produce a similar consistency to the cold-pressed juices sold at coffee shops and specialty markets.

OUR PICK The Omega Vert VRT350 has a compact design, auto-clean function, and 10-year warranty ($380, omegajuicers.com).

IF YOU HATE PULP Opt for fast or centrifugal juicers. The fast-whipping metal blades grind fruits and veggies into submission, and a filter strains pulp.

OUR PICK The Breville Juice Fountain Plus has a high speed for hard, dense veggies like carrots and a low speed for leafy greens ($150, brevilleusa.com).

IF YOU’RE A CASUAL JUICER Go for a multipurpose blender, so it won’t gather dust between uses. You can always invest in a juicer later if you get hooked. OUR PICK The KitchenAid 5-Speed Blender has a powerful 5-speed motor that can handle most tough jobs ($130, kitchenaid.com).

YOUR HEALTH

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clean GREEN

Feel good about spring-cleaning your

home with these five simple, planet-friendly

strategies from environmental consultant

Alexandra Zissu.

BY GLORIA DAWSON

1 For surfacesChemicals in cleaning supplies can add to indoor air pollution and aggravate allergies. To minimize exposure, purchase fragrance-free or naturally scented products, and avoid labels that say “danger” or “eye and skin irritant,” says Zissu, coauthor of Planet Home: Conscious Choices for Cleaning and Greening the World You Care About Most.

2 For floorsVacuums can send small particles like dust, dander, and soil into the air, and po t en tial to xins from ch e m -icals, such as flame retardants, can pig gy back on them. In vest in a high-efficiency par-ticulate absorption (HEPA) air filter vacuum, which is great for trapping dust and dirt.

3 For nixing bugs Start with an integrated pest management (IPM) approach by finding and eliminating the source of the infestation. Re -member, critters like ants, roaches, and stink-bugs can fit through tiny openings. Plug up holes under the sink, behind the stove, and around pipes with low volatile organic com-pound (VOC) caulk and steel wool, or find a pro who practices IPM.

4 For the airSunshine and fresh air happen to be the most eco-friendly air cleaners around. Ultraviolet radiation in direct sunlight can act as a natural disin-fectant to furniture, and simply opening your windows to let a breeze indoors can greatly reduce air pollutants from the likes of gas stoves, insulation, and household cleaners.

5 For clothesConventional dry cleaners often use perchloroethylene (PERC), a chemical classified by the EPA as a likely carcinogen. When shopping for dress clothes, opt for silk or linen fabrics, which can often be hand-washed in cold water and mild de -tergent even if dry cleaning is advised (hang or lay them flat to dry).


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Start to get back on track fast — when stiff joints

occasionally say no.. . Solgar® N 7 says YES!

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Soothe your skin, psyche, and more with easy aromatherapy

and oil treatments made from pure plant extracts.

Join Aura Cacia’s Charlynn Avery Sunday

April 27 at the Yoga Journal LIVE! event in

New York City for a workshop on essential

oils and chakras.

Treat sore muscles Apply black spruce oil after exercise to ease muscle tension. The extract from this ever-green is gaining trac-tion as a remedy for soreness and infl am–mation, explains Scott Johnson, a member of essential-oil company Young Living’s science advisory council.

TRY Young Living’s Relieve It, a mix of spruce, black pepper fruit, hyssop, and pep-permint essential oils. $55; youngliving.com

Relieve stress Add a few drops of lavender oil to a hot bath before bed to pro-mote relaxation. When in haled, the tiny mole-cules of essential oils from the lavender fam-ily have been shown to affect the limbic system, which infl uences emo-tions, behavior, breath-ing, and stress.

TRY Sleep Ease Oil by Mountain Rose Herbs, an essential-oil blend that uses jojoba and grapeseed oils and essential oils of sweet marjoram, hops, vale-rian, chamomile, and lavender. $15; moun-tainroseherbs.com

Energize Soak up the vitalizing effects of peppermint oil by adding a few drops to massage oil or an aromatic diffuser, a device that spreads the scents of essential oils. The menthol in pepper-mint brings on an in–tense cooling feeling; when applied to the skin, it should be diluted fi rst. Many essential oils pack a punch: Their benefi ts can be up to 100 times more powerful than those of dried herbs, explains Charlynn Avery, an aromathera-pist and a holistic heal-ing expert.

TRY Energize Essen-tial Oil by Aura Cacia, a fusion of lemon, pep-permint, rosemary, and sweet orange essential oils. $10; auracacia.com

Rejuvenate your skin Blend rosehip seed oil into your daily facial cream to help oxygen-ate and heal skin, and slow signs of aging. Rosehip seed oil is high in unsaturated essential fatty acids, which can help regenerate cell membranes, minimize age spots and wrinkles, reduce scars, and treat sun damage.

TRY Evanhealy’s Rosehip Treatment Facial Serum, a combo of vitamin E, rosehip seed and jojoba oils, and rose geranium, rosewood, and carrot seed essential oils. $26; evanhealy.com

that heal

Find focus Vetiver oil, derived from the roots of a perennial grass, is grab-bing the attention of aroma therapists. Bud-ding re search shows that the scent of veti-ver may help with con-centration and memory. Dab the oil on your tem-ples or the base of your neck when you’re feel-ing distracted.

TRY Native American Nutritionals’s Atten-tion Assist blend with vetiver, frankincense, lavender, and cedar-wood essential oils in a coconut-oil base. $17; nativeamericannutri-tionals.com

beauty


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We’re not afraid to showwhat we’re made of.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Look for LifeSeasonsproducts in these fine stores:

IT’S ALL

UP FRONT!


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IF YOUR HEART RACES, your mind goes blank, and words stick in your throat any time you need to give a presentation at work or make a toast at a friend’s birthday bash, YogaVoice is your new lifeline. Created by opera singer and yoga instructor Mark Moliterno, this new style of vocal training pairs a series of poses with chants to target your chakras, the seven psycho-energetic centers of the body. “Chakra imbalances contribute to the stress response associated with the fear of public speaking,” Moliterno says. “When you incorporate toning and chanting into your yoga practice,

HOW TO BE

FEARLESS

the sound vibration of your own voice tunes the chakras in a way that promotes internal awareness, a calm-ing of your mind, and a reduction in stress.” Each chakra has a bija mantra (like “om”) and a phoneme (vowel or

Overcome public speaking jitters with

chants and asanas.

consonant syllable) associated with it. In the weeks, days, or hours leading up to your next big talk, intone these sounds during your regular yoga prac-tice to infuse your talks and toasts with calm energy. KATHRYN ARNOLD

Ham

Vam

Ram

Yam

Lam

Om

(silence)

Communication, self-expression

Creativity, pleasure

Personal power, self-esteem

Inner peace

Survival, foundation

Intuition, imagination

Inspiration, sense of connection

Seated Forward Bend

Sun Salutation

Bharadvaja’s Twist

Camel Pose

Warrior Pose II

Tree Pose

Legs-up-the-Wall Pose

ee (as in free)

oh (as in flow)

ah (as in father)

eh (as in play)

oo (as in soothe)

mm (as in yum)

ng (as in sing)

}SOUND OFF Take a vocal vinyasa: Chant an activating mantra followed by a calming syllable in each pose to stimulate and balance the chakras. You’ll improve your speaking skills and much more.}

SOUNDS TO MAKE

Throat

Sacral

Solar plexus

Heart

Root

Third eye

Crown

TO ENHANCE YOUR... CHAKRA POSEmantra (activating)

syllable (calming)

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Heart-smart. 49 PISTACHIOS· 160 calories· 6 grams protein· 3 grams fi ber

Dumb-dumb. 13 FLAVORED TORTILLA CHIPS· 160 calories· 2 grams protein· 1 gram fi ber

You don’t have to be a genius to realize that for the same amount of calories you get more snackisfaction from a fi stful of pistachios than you do from a few measly fl avored tortilla chips. And get this: pistachios are naturally cholesterol and trans fat free, a good source of protein and fi ber, and heart-friendly. Now that’s snackin’ with smarts.

Scientifi c evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutrition information for fat content. ©2014 Paramount Farms International LLC. All rights reserved. WONDERFUL, GET CRACKIN’, the Package Design and accompanying logos are registered trademarks of Paramount Farms International LLC. WP10230


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Two 5AM licks to the face

1 best friend

1/2 mile off the main trail

Let sun rise

Stir the soul.

What's Your Recipe?

Serve over and over.

© Nature’s Recipe, LLC. All Rights Reserved.

Real Meat. All Natural.The Right Ingredients. Nature's Recipe®.


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We Use Nature’s Best

We set out over 30 years ago to make a better pet food. We vowed to provide only the very best for each and every member of our family. And our pets are definitely family.

Nature’s Recipe® brand strives to create food that has the perfect balance of nutrition – we choose premium protein sources and use no corn or wheat in our pet food recipes. Feeding the right food helps customers and their pets thrive and enjoy a great life together. That’s Nature’s Recipe for a thriving relationship.

NaturesRecipe.com


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1/2 way down the page

1 dramatic pounce

4 playful paws, mix in lap

Set book aside, play 14 minutes

Makes your day.

What's Your Recipe?

Serve over and over.

© Nature’s Recipe, LLC. All Rights Reserved.

Real Meat. All Natural.The Right Ingredients. Nature's Recipe®.


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SHARON SMITH WAS starting to panic. The 47-year-old was miles behind fellow hikers while crossing the Appalachian Trail’s 100-Mile Wilderness, a rugged stretch of balsam forest in northern Maine. Her cell phone was dead. Her food supply was dwindling. As a veteran U.S. Air Force combat medic, she knew how to push on, yet hiking the dense woods exhausted and

alone terrified her. Her heart racing, she sat on a rock and focused on breathing techniques she had learned in yoga class, imagining that she was breathing in peace and breathing out fear. “It helped me calm down. After a half-hour, I got up, shoul-dered my pack, and walked on,” says Smith. She completed the entire 2,180-mile Appalachian Trail from Georgia to Maine last year as part of Warrior Hike, a non-profit that connects combat vets with the healing powers of nature.

Smith joined the six-month hike to support returning troops, as well as to assist in her own recovery. After serving on the front lines of the first Gulf War in 1991 treating injured Marines and Iraqi POWs, she was diagnosed with PTSD and depression. In more recent years, her flashbacks of bombings and injuries re -emerged as she watched news coverage of the Iraq War. “When you’re hiking every day for 8 to 10 hours, you start to process everything buried in the back of your mind piece by piece,” Smith says. “Being out in the beauty of nature and the fresh air helped with my depression and gave me a sense of well-being.”

Smith credits yoga with helping her finish the entire trail. She took Bikram Yoga twice weekly for three months before the trek to increase flexibility and strength, and during her hike often did poses in her tent in the morning to loosen up. Upon arriving at the northern terminus of the trail, Smith kneeled in front of a trailhead sign and whispered a prayer. “I was grateful for getting there safely, and I was ready to be free of all the demons I’d been carrying with me all those years.” CINDY ROSS

TRAIL ANGELVisit warriorhike.com to follow

new troops of Warrior Hikers

setting out on the Appa-

lachian, Continental Divide,

and Pacific Crest trails this

month. Track their journeys,

and find festivals and events

along their routes.

warrior

walking

Combat veteran Sharon Smith spent six straight months hiking through the Appalachians in a quest to overcome PTSD. Her go-to survival skill? Yoga.

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Where to eat, visit, and, of course, roll out your mat in ...

New York City

Souen 326 E 6th StDine on veggie sushi or a plate of

steamed greens, brown rice, beans,

and wakame seaweed at this macrobi-

otic restaurant that’s been serving up

organic fare since the ‘70s. souen.net

Tea Drunk 123 E 7th St

Linger over a steeping mug of White

Peony or Iron Bodhisattva tea, sourced

from China’s best tea farms and served

in a slow tableside ritual. t-drunk.com

Candle 79 154 E 79th StThe BBQ Seitan Burger astounds at

this vegan venue. candle79.com

Blissful eats

Classes to check out

Friday MAY 2 7–10 p.m.ABHYANGA AYURVEDIC SELF-MASSAGENew York Open Center, 22 E 30th St Master self-healing by opening energy

fi elds with Ayurvedic herbs, massage, and

essential oils. opencenter.org

Enlightening events

Sunday MAY 412:15–1:45 p.m.PHILOSOPHY STUDY GROUPIyengar Yoga Institute, New York, 150 W 22nd St Deepen your understanding of yoga phil-

osophy by joining a free study group that

explores the ancient fi rst book of yoga,

the Bhagavad Gita. iyengarnyc.org

Sundays in APRIL12–4 p.m.TASHI NORBU EXHIBIT Tibet House U.S., 22 W 15th St Tour this Tibetan cultural center

famed for its assortment of gild-

ed deities and Buddhas from

the 12th through 20th centuries.

In the art gallery, you’ll fi nd

vibrant, multilayered paintings

by Tashi Norbu, a Tibetan artist

who turns traditional religious

iconography on its head with

his pop-infl ected, energetic

approach. Call (212) 807-0563

to schedule a Tibet House tour.

tibethouse.us

Friday APRIL 25 5:30–7 p.m.YOGA + CHOCOLATEYoga Journal LIVE!, Hilton New York, 6th AveDavid Romanelli, a wellness

expert who merges pop culture

with yoga, will lead a fl ow class

followed by a tasting of Vosges

Haut-Chocolat. yjevents.com

Friday APRIL 4 10–11:30 p.m. NITESWEATS CLASS Bikram Yoga, Lower East Side, 172 Allen StUnleash your inner rock star

at this month’s class (with

music, neon lights, and squirt

guns!) while raising money for

the Lower Eastside Girls Club

to support leadership and job

training. bikramyogales.com

Experience Yoga Journal LIVE! New York, April 24–28.Learn more at yjevents.com.

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Monday APRIL 21 6–7:15 p.mUNNATA AERIAL YOGA

Sacred Sounds Studio, 163 Bleecker St Refi ne your asanas while sus-

pended from silk hammocks in

a class taught by Michelle Dortig-

nac, creator of Unnata (Sanskrit

for “elevated”), the original aerial

yoga. sacredsoundsyoga.com

3 2 Y O G A J O U R N A L . C O M A P R I L / M AY 2 0 1 43 2 Y O G A J O U R N A L . C O M M AY 2 0 1 4WorldMags.netWorldMags.net

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

www.AmericanHealthUS.com

THERE’S A NAME FOR A PROBIOTIC

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Controlled delivery?

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Stomach acid protection?

Once daily?

It features an advanced technology called BIO-tract® that releases probiotics into your intestinal tract continually

throughout the day. And, because Probiotic CD™ delivers controlled delivery hour after hour... once a day is all you need.

With 12 billion bioactive microorganisms^ from 10 beneficial cultures, Probiotic CD™ helps you keep your digestive,

intestinal and immune health in balance.* When it comes to having it all... one name says it all: Probiotic CD™.*

When it comes to digestive and intestinal health, PROBIOTIC CD™ really has it all.

BIO-tract® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220 & 7,150,623.

^At Time of Manufacture. ©2014 American Health, Inc. | 14-AH-1026

Available at health, natural food and vitamin specialty stores.


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fresh crop Branch out from the usual go-to greens and give these eight tasty spring superfoods a try.

eating wiselyby Karen Ansel

BOK CHOY

WATERCRESS

ASPARAGUS

CHARD

PEAS

LEEKS

DANDELIONGREENS

ARUGULA


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SPRINGTIME, when greens are especially fresh and nutritious, is the perfect time to reacquaint yourself with nature’s aston-ishing variety of edible shoots, leaves, and pods. But before you groan, “Kale, again?!” we promise it didn’t even make our list of must-tries. Not to discount kale’s health benefits, but this season’s harvest offers plenty of other good-for-you greens with a tremendous variety of critical nutrients such as cancer-preventing folate and anti-oxidants, bone-building vitamin K, and vitamins A and C for a strong immune system. Which is great news if you can’t get past kale’s bitter flavor (no matter how trendy the smoothie or soup it comes in).

Most of us eat less than half the weekly recommendation of one-and-a-half to two cups of dark-green vegetables. If that sounds familiar, experimenting with some fresh choices to make your plate more interesting and flavorful may help you hit your mark. Here are eight garden-fresh supergreens proven to help you stay strong, lean, and disease-free, plus a few delicious recipes to get you started. Enjoy them all, or choose the ones that tackle your top health concerns.

Peruvian watercress salad with creamy chia goji dressingM A K ES 4 S E RV I N G S

Earthy purple potatoes, sweet corn,

and red bell peppers complement

watercress’s peppery tang.

SALAD

2 tablespoons olive oil

1 pound small purple Peruvian

potatoes, quartered 1⁄2 teaspoon salt

Black pepper to taste

8 ounces watercress (equivalent to

two small bunches)

1 red bell pepper, thinly sliced

1 ripe avocado, preferably Hass, cubed

1 cup corn kernels, blanched for 1 min-

ute (if fresh); defrosted (if frozen)

DRESSING1⁄2 cup plain kefir or 1⁄4 cup plain yogurt

watered down with 1⁄4 cup water

1 tablespoon fresh lemon juice or

to taste

1 teaspoon honey

1 tablespoon olive oil

2 tablespoons goji berries, chopped

1 teaspoon garlic powder

1 teaspoon Dijon mustard

Salt (optional)

1 tablespoon chia seeds

1 To make the salad: Warm a large

skillet over medium heat. Add the oil,

potatoes, salt, and pepper. Cover and

cook, stirring occasionally, until the

potatoes are brown and tender, 7 to

9 minutes. Place the watercress in a

salad bowl or on a large platter and

scatter potato mixture, bell pepper,

avocado, and corn kernels on top.

2 To make the dressing: In a bowl,

whisk together kefir or yogurt, lemon

juice, honey, oil, goji berries, garlic

powder, mustard, and salt (if using)

until smooth. Sprinkle in chia seeds.

Lightly drizzle over the salad and serve

immediately.

CHEF’S NOTE Chia seeds will absorb

liquid and make the dressing too thick

if allowed to sit. To make the dressing

in advance, combine all the ingredients

except for the chia seeds and chill, then

stir in the chia seeds just before serving.

NUTRITIONAL INFO 352 calories per

serving, 17 g fat (2 g saturated), 45 g

carbohydrates, 9 g fiber, 8 g protein,

403 mg sodium


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TO IMPROVE DIGESTION

EAT MORE ASPARAGUS

These tender thin green stalks are rich in inulin, a unique kind of fiber that doesn’t break down in our digestive systems until it arrives at the large intestine. Once there, inulin feeds the beneficial bacteria that keep your intestine healthy and may help your body absorb more nutrients. Bonus: Asparagus is also rich in vitamin A, zeaxanthin, and lutein, all beneficial to eye health.

COOK IT Asparagus can spoil quickly, so to keep it fresh, wrap the spears in a damp paper towel, keep them refriger-ated, and eat them within two days of pur-chase. One of the easiest ways to prepare asparagus is by oven-roasting it, which will also intensify the flavor. Toss a pound of trimmed asparagus with a tablespoon or two of olive oil, season with sea salt and black pepper, and roast on a baking sheet at 400˚F for 15 minutes. Serve sprinkled with shaved Parmesan, or chop and toss them into a frittata.

TO BUILD STURDY BONES

EAT MORE BOK CHOY

This cabbage variant is packed with bone-friendly nutrients, including calcium—which is especially well-absorbed for a vegetable source of the mineral. That’s because bok choy is low in oxalates, com-pounds present in many leafy greens that can bind to calcium and make it harder for your body to absorb. Two cups of this crunchy, low-calorie veggie deliver as much calcium as half a glass of milk. Plus, two cups of raw bok choy provide 80 percent of your daily dose of vitamin K, needed to bind calcium to bone.

COOK IT Because vitamin K requires fat for absorption you’ll actually soak up more of this nutrient by coating your bok choy with a little healthy fat. Sauté it in a teaspoon or two of peanut oil or drizzle raw leaves with a tablespoon of an olive oil-based salad dressing. You could also try it grilled in an Asian-inspired salad with edamame, orange slices, scallions, and a soy-ginger vinaigrette.

TO ROCK YOUR WORKOUT

EAT MORE ARUGULA

Ounce-for-ounce, arugula provides more nitrates than other top veggie sources, such as rhubarb, celery, and spinach. What does that mean for you? Nitrates relax blood vessels and lower blood pressure, accelerating blood flow so energizing oxygen is delivered to cells throughout your body more efficiently. As a result, your workouts might feel a little easier: Nitrates reduce your muscles’ need for oxygen during exercise, so you don’t tire as quickly. Cycling volunteers who ate vegetables rich in nitrates cut oxygen consumption by 5 percent, and increased muscle efficiency by 7 percent, according to a 2007 Swedish study.

COOK IT Because it’s usually sold with the roots intact, arugula can be dirty, so be sure to give it a good washing before using. For a quick meal, toss it with hot pasta, olive oil, and lemon zest, or stir leaves into your favorite marinara sauce.

Find your alance. Every delicious alance ar® gives you the perfect caloric ratio of 40% carbohydrates to 30% protein to 30% dietary fat... for energy that lasts.

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eating wisely


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TO FEND OFF DIABETES

EAT MORE CHARD

Delivering nearly four grams of fiber per cooked cup, chard slows the rate at which carbohydrates enter your blood stream, preventing blood-sugar dips and spikes.This plant is a top source of magnesium (one cooked cup gives more than a third of your daily needs), a mineral that helps your body use the glucose-regulating hor-mone insulin more effectively. Chard also contains syringic acid, a substance that blocks the breakdown of starch into sug-ars, helping regulate blood-sugar levels. Given that most of us get only half the fiber and less than two-thirds of the mag-nesium we need, chard is a good source of these blood-sugar-balancing nutrients.

COOK IT Give your pizza or flatbread a nutrition boost. Sauté one bunch of stemmed chard leaves in olive oil with one chopped clove of garlic until chard is wilted. Scatter the greens over your pizza crust along with sautéed onions and your favorite cheese, and bake.

TO FIGHT OFF A COLD

EAT MORE DANDELION GREENS

They’re high in vitamin A, a nutrient that keeps the linings of our airways healthy, the first line of defense against bacteria and pathogens that cause the common cold and other respiratory illness. Just one cup of raw dandelions boasts 110 percent of your daily vitamin A dose of 5000 international units—that’s more than twice the amount you’d get from the same serving of spinach and 10 times more than from broccoli. Plus, dandelion greens are high in vitamin C, which won’t prevent you from catching a cold but can help cut the symptoms short, according to a 2013 research review.

COOK IT Dandelion greens can be bitter so blanch them first for about five minutes in salted water to tame their bite, suggests Sharon Palmer, author of The Plant-Powered Diet. Then sauté them in olive oil with garlic and red pepper flakes, and serve topped with grated Parmesan.

TO PROTECT YOUR HEART

EAT MORE LEEKS

This member of the onion family is loaded with flavonols, compounds that work to keep your blood vessels flexible and prevent blood clots that can lead to a heart attack. One flavonol in particu-lar, kaempferol, may be especially heart friendly. Several studies, including one published in the American Journal of Epi-demiology, report that people who con-sume the most kaempferol-containing foods are the least likely to die from heart disease. Leeks are also rich in the B vita-min folate, which also is important for protecting your ticker.

COOK IT Finely chopped leeks are ideal for recipes where you want a subtle dose of onion flavor (use the white and light-green portions). Or cook whole leeks French style by braising (cooking slowly in a small amount of liquid) them in chicken stock or water for 20–25 minutes, then toss them with mustard vinaigrette and chopped hard-boiled egg.

or training for a run...

TM


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evergreen pea guacamoleM A K ES 4 S E RV I N G S

Peas make a fiber- and protein-rich

guac that stays green overnight.

2 ripe avocados, preferably Hass

1 cup green peas, blanched and

drained

1 medium ripe tomato, finely

chopped (about 1 cup)1⁄4 cup minced red onion

2 jalapeño chilies, or 2 small, mild red

or orange chilies, seeded and finely

chopped

2 limes, juiced (about 1⁄4 cup juice)

3 tablespoons minced fresh cilantro

1 Cut the avocados in half, remove

the pits, and scoop the flesh out with

a spoon into the bowl of a food pro-

cessor. Add the peas, and pulse until a

chunky mixture forms.

2 Transfer the avocado-pea mixture

to a large bowl. Stir in the tomato, red

onion, jalapeños or mild chilies, lime

juice, and cilantro, and salt to taste.

Using a wooden spoon, stir the ingre-

dients to combine. Serve immediately

with chips or sliced veggies.

NUTRITIONAL INFO 155 calories

per serving of guacamole, 10 g fat

(1 g saturated), 15 g carbohydrates,

7 g fiber, 4 g protein

M AY 2 0 1 4

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For more information about Setria®

visit www.setriaglutathione.com

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Setria® is a registered trademark of KYOWA HAKKO BIO CO., LTD.Copyright ©2014 KYOWA HAKKO U.S.A., INC.All Rights Reserved.

Look for these fine brands with Setria® Glutathione in their formulations.

Clinically

studied to increase

blood glutathione levels 1

1) Enhanced glutathione levels in blood and buccal cells by oral glutathione supplementation. J.P. Richie. Presented at Experimental Biology, April 22, 2013.

The inside story on detoxification.Glutathione. It’s inside every cell in your body and an essential molecule that protects cells from the damaging effects of oxidative stress and toxins.* Setria® Glutathione is a tripeptide manufactured through a patented fermentation process that can help replenish the body’s reserves that may be depleted as a result of poor diet, stress, pollution and even the natural aging process.* Setria is also pure, vegetarian and allergen-free. If you’re looking for nutritional support to help lighten your body’s toxic load, look for supplements formulated with Setria.*

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spicy chipotle chickpeas with rainbow chardM A K ES 4 S E RV I N G S

Smoky chipotle peppers and

chard add zest to a chickpea stew.

1 cup quinoa, red or white

2 tablespoons olive oil

2 leeks, thinly sliced (include

white and light-green portions)

2 garlic cloves, thinly sliced

1 15-ounce can chickpeas, drained,

well rinsed

1 8-ounce can diced tomatoes

1–2 chipotle chilies in adobo sauce,

chopped (1 for medium spiciness,

2 if you like it hot)

1 tablespoon tomato paste

1 bunch rainbow chard, cut into 1⁄2-inch-thick strips. Include stems;

cut on diagonal into thin slivers.

1 cup baby spinach

1 bunch fresh mint leaves (optional)

1 orange, cut into wedges (optional)

1 Rinse quinoa under cold water.

Place it in medium saucepan with

2 cups of water. Bring to a boil then

reduce the heat to low. Cover and

cook until the quinoa is tender, 15

to 20 minutes. Remove from heat.

2 Heat a large stockpot over medium

heat. Add the oil, leeks, and garlic.

Cook, stirring often, until leeks soften,

3 to 4 minutes.

3 Add the chickpeas, tomatoes,

chilies, and tomato paste. Bring to a

gentle simmer over medium-low heat.

Cook covered until sauce cooks down,

15 to 20 minutes. Add chard and spin-

ach; cover and cook until chard wilts,

1 to 2 minutes. Serve over quinoa, gar-

nished with mint leaves and orange

wedges, if desired.

NUTRITIONAL INFO 322 calories

per serving, 11 g fat (1 g saturated),

46 g carbohydrates, 11 g fiber, 12 g

protein, 507 mg sodium

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TO STAY SLIM

EAT MORE PEAS

High in both fiber and protein, these legumes can help you eat less yet feel nourished. One cup packs an impressive seven grams of filling fiber, plus green peas contain resistant starch, a special kind of carb that our bodies can’t digest—they leave you feeling full for hours after meal-time. A cup of peas delivers eight grams of protein—more than a large egg. Protein takes longer to digest than carbs, and it requires more energy so you naturally burn more calories in the process. And like all green foods, peas contain antioxi-dant and anti-inflammatory compounds that can help prevent chronic disease.

COOK IT Fresh or frozen, these little legumes are a clever way to boost protein in smoothies, soups, and pasta. For your morning smoothie, blend a handful of peas with avocado, banana, and almond milk. You won’t even taste the peas.

TO PROTECT AGAINST CANCER

EAT MORE WATERCRESS

It may look like spinach, but watercress is actually a cruciferous vegetable like broc-coli and Brussels sprouts; all are packed with cancer-fighting glucosinolates. These compounds are thought to prevent can-cer by ridding our bodies of carcinogens before they can damage our cells. Since heat slowly destroys glucosinolate activ-ity, these raw leafies may provide an addi-tional advantage over other cruciferous veggies that we typically eat cooked. Con-suming three ounces of raw watercress a day for eight weeks was shown to reduce DNA damage in white blood cells by up to 24 percent, in a 2007 study in the Ameri-can Journal of Clinical Nutrition.

COOK IT Actually, don’t! Raw water-cress makes a flavorful stand-in for lettuce in sandwiches. Balance its peppery flavor in a salad with a creamy avocado or ranch dressing. Store it in the fridge in a glass of water covered with a plastic bag. ✤

Karen Ansel is a writer, nutritionist, registered dietician, and a spokesperson for the Academy of Nutrition and Dietetics.

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EXTEND YOUR SPINE

RELEASE THE PELVIS DOWNWARD


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WHEN YOU TRAVEL THE STREETS of India or Indonesia, you’ll notice that many people hang out—cooking street food, reading, waiting for the bus—crouched in a squat position. This tradition has incredible benefi ts. Squatting is one of the most effective ways to tone the entire lower body. It works the quadricep, hamstring, gluteal, and calf muscles of the legs, plus, it strengthens the lower back and core. In everyday life in Western culture, however, we rarely see someone in a full squat outside of the gym.

When Westerners embraced sitting—in cars, at desks, in front of the TV—we started to lose suppleness and strength in the legs and fl exibility in the calves, ankles, and outer hips. The abdomen and lower back muscles also suffered when we started sitting on chairs, because back-rests allow us to slack off and neglect our core muscles.

Learn Malasana Sculpt strong, lean legs and focus your intention with this reflective pose.

malasana | mala = garland; asana = pose

Fine-tune your practice of Malasana with our how-to video at yogajournal.com/livemag.

▼ watch

get groundedYoga teaches that each pose has an energetic quality. For instance, some poses are uplifting and ener-gizing, while others are soothing and stabilizing. Malasana has a grounding quality—it taps into a downward-fl owing energy known in yoga as apana vayu—and is a good pose to practice whenever you need to bring on calm.

basicsby Nikki Costel lo

REST YOUR HEAD

M AY 2 0 1 4 Y O G A J O U R N A L . C O M 4 9WorldMags.netWorldMags.net

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modified squat

SET UP❉ Sit in Dandasana (Staff Pose).❉ Bend both legs, one at a time, until the knees are pointing to the ceiling and the calves come close to the back of the thighs.❉ Lean forward, and raise your seat.❉ Squat on your feet.❉ If your heels rise up, place a rolled blanket beneath them.

REFINE It is important that the heels are in contact with the floor or blanket in order to create the action of pressing downward, which lengthens the inner thighs and allows for a deeper exhalation. With the feet touch ing, maintain pressure through the heels, press the thighs and knees together to tone the outer legs, and start to strengthen the abdomen by keeping the torso upright and lifted. Extend your arms to the front. Spread your collarbones to open the chest, and move the back ribs inward in order to keep length in the spine.

FINISH Continuing to press down through your heels will stretch the ankles, outer hips, and gluteal mus-cles, allowing the weight of the pelvis to fully descend. Inhale and lengthen the spine; exhale to bend deeper at the knee and hip joints.

STEP 1

But yoga can help restore what we’ve lost. Malasana, or Garland Pose, is a yogi’s squat. In it you utilize the complete range of motion of the legs by bending the knees fully until the pelvis is resting at the back of the heels. Practicing the prep poses here and, eventually, the full expression of Malasana will help you regain this pri-mary and essential movement, and help tone and strengthen the legs. Squatting is also believed to help with digestion: As the pelvis descends, you encourage the downward-flowing energy of apana vayu, which, according to some yoga traditions, helps the body eliminate waste and the mind clear (see “Get Grounded,” page 49).

Many of us experience a less intense version of Malasana in yoga class, in which our feet are hip-distance apart and our spines extend straight up. The chal-lenge of Malasana in its fullest expres-sion (shown on the previous spread) is that you have to drop down into a squat while simultaneously bending forward. The two prep poses here can help you achieve the full pose. Practicing the first, a modified squat with the feet together, will help you

Bend deeply at the hip, knee, and ankle joints.

increase range of motion in the knees, hips, ankles, and calves, and build the sta-bility you’ll need when you start to bend forward. And the second prep pose, a variation of Marichyasana I, will help you find the extension in the torso you need for full Malasana.

In the final pose, you are in a squat, feet together and knees apart, with the arms wrapped around the shins and the head lowered to the floor. It is in the final pose that we can imagine a garland, the translation of Malasana. When a garland is placed over someone’s head, it hangs from the neck, and flowers adorn and encircle the heart. The act of offering a garland is a sign of reverence, respect, and gratitude. When you practice Malasana, your own arms become the garland, your head bows forward, and your attention is drawn inward. In this shape there is nowhere else to look but inside your own heart. The effect of this squat on the body and mind is both grounding and quieting.

Nikki Costello is a certified Iyengar Yoga teacher living in New York City. P

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Extend and reach the spine forward.

STEP 2

Because your attention is drawn inward in Malasana, it is a good pose for refl ection. The word mala also refers to a thread of beads used for mantra rep-etition. A mantra, or word or phrase said over and over to help you concentrate or meditate, is infused with the power to create a new pattern or pathway in your consciousness. Repeating it can help you invoke feelings of inspiration or intention. By holding the mala in your thumb and middle fi nger, you turn from one bead to the next, repeating a mantra either silently or aloud. This practice, known as japa, is an effective way to turn your attention inward, to relax your mind, and to prepare for meditation.

fi nd solace in stillness

SET UP❉ Sit in Dandasana.❉ Bend one leg, bringing the knee closer to the chest, and the calf to the back of the thigh.❉ Reach forward with the same arm as the bent leg and hold the foot, calf, or thigh. Press the other hand to the fl oor behind you.

REFINE Hold the foot or leg fi rmly, and lift the chest. Use the other hand on the fl oor to extend your torso farther forward. Use a strap if you want to reach the foot but can’t do so without round-ing the back. Keep the extended leg fi rmly in Dandasana, pressing down with

the heel and keeping the toes fl exed. In this pose, the emphasis is on extending the torso forward while maintaining a lift in the chest and length in the spine.

FINISH Aim to get the tricep of your extended upper arm past the knee or shin of your bent leg as you reach forward. This extension will free the arm so that it can entwine the shin in full Malasana. Press the inner thigh and knee against the outer arm or side of your body, wherever it is touching, to compact your outer hips and sup-port the torso with your thigh. Length- en on the inhale, and move deeper into a forward fold on the exhale.

marichyasana I, variation

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T h e V i r g o t a n k a n d A q u a r i u s l e g g i n g , f r o m t h e c o z y - e c o c o l l e c t i o n . M a d e e n t i r e ly f r o m r e c y c l e d p l a s t i c b ot t l e s . C o z y O r a n g e . c o m


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To learn to squat or if you are pregnant Separate your feet about 6 to 8 inches, and place a folded blanket under your heels until you are able to lower your pelvis and maintain balance.

To take pressure off your knees Place a folded blanket behind the back of your knees and then squat.

open the chest so that the upper spine can continue to lengthen and extend. On an exhalation, press down through the heels, pull the navel region back, and descend the hips while extending the torso forward.

FINISH Lower the whole torso until the head touches the floor. Use a bolster or blanket to sup-port the head if it does not reach. Keep both the heels and the head in contact with the floor. On your inhalation, hug the torso with your inner thighs, and on your exhala-tion release the pelvis and head downward. Stay in the position for several even breaths. ✤

SET UP❉ Sit in Dandasana.❉ Bend both legs, one at a time, until the knees are pointing to the ceiling and the calves come close to the back of the thighs.❉ Lean forward to raise your seat.❉ Squat on your feet.❉ Use a rolled blanket, as needed, under your heels.

REFINE Extend your arms for ward with your palms facing down. Press your heels to the floor, and allow the knees to spread in order to move the torso forward betwe en the knees. Stretch the spine and arms forward, then wrap the upper arms around the shins. By clasping the ankles with your hands, you will be able to broaden the collarbones, pull the elbows wide apart, and

FINAL POSE

malasana

To ease lower back pain Place a thinly folded blanket on the front of your thighs and reach your palms forward while ex tending the lumbar spine.

optimize your practice Adjust Malasana to accommodate your body.

To maintain your balance Squat in front of a wall or piece of furni-ture and reach forward to hold it for support.


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SA

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ref lectionby Leza Lowitz

MOTHER’S DAY. The celebration brings up the immense gratitude I have for my mother, but it was also tinged with grief. For eight years I’d longed to have a child of my own but hadn’t been so blessed. My husband and I live in Japan where adoption is rare. Bloodlines here are almost feudal in their importance, and adopting away your future heirs is uncommon, especially to non-natives like me. We had applied to adopt, but even though my husband is Japa-nese, our chances were slim. At age 43, I feared that my long quest for motherhood might be at an end.

Thankfully, my yoga practice helped me look at this challenge as a kind of practice in itself. As the years passed, I had to ask myself a question many mothers never con-sider: Why did I want to be a mother any-way? I meditated on the answer. I wanted to experience another kind of love, some-thing beyond what I knew or could even imagine. Mother love.

At the moment when all the pain and disappointment of remaining childless became too much to bear, I realized that I hadn’t been loving myself. So while we waited for an unlikely placement from the orphanage, my husband suggested I go on a pilgrimage to the motherland—India. If I wasn’t able to have a child, could I let go of that desire and find contentment with life as it stood? I needed to find out, so I packed my bags and boarded a plane, hoping India would be the perfect place to heal.

MAKING A WISH

My destination was Kerala, India, and the ashram of Mata Amritanandamayi Devi, the spiritual guru Amma, whom some call the hugging saint. I arrived at a nearby

destiny’s child On a pilgrimage to India, a yogi explores letting go of motherhood as she knows it and embracing something new.


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seaside hotel after midnight one humid August evening and spent the night in a grass hut by the ocean. Crows cawed and wild dogs howled throughout the night, sending me into a hallucinogenic state before I drifted off to sleep. The sound of the waves woke me in the morning. After breakfast, a driver took me along roads that skirted the palm-fringed backwa-ters—rivers, canals, and lagoons—that run inland and bustle with boats ferrying fruit, fish, and cargo.

Our Jeep shared the road with cows, farmers, women carrying loaded head bas-kets, and motorcycles loaded with entire families. When we hit giant potholes, my head hit the ceiling. The cacophony of humans, animals, and vehicles outside

the Jeep was matched by the Bollywood hits blaring from our speakers. Hours later, we arrived at an iron gate in front of the massive pink concrete ashram. In the auditorium, where Amma was giving blessings, thousands of people sat on the floor, chanting devotional songs, meditat-ing, or sleeping while they waited for their blessing. I felt peaceful and hopeful.

It was an auspicious day. Amma, a soft, grandmotherly woman in her late 50s, with thick brown hair threaded with

gray streaks, was dressed like Devi, the female aspect of the Divine. Wearing a gilded silver headdress and a flowing blue and red sari, she sat on a podium, surrounded by devo-tees, for hours on end, open-ing her arms to hug people,

not even stopping to go to the bathroom. I was struck by how emotional many of the devotees were. Some held on to her and had to be pried off. Many wept and wailed passionately.

Is it her pure heart they’re so taken

by? I wondered. Amma teaches, “One is not the limited body and mind but eter-nal blissful consciousness.” According to Hindu belief, the energy transmission received in the presence of a holy person awakens those same qualities in us. Are all these people tapping into her blissful consciousness? Could I?

Sitting and waiting my turn for a bless-ing, I melted into a calm spaciousness. Though she is not a biological mother, Amma—whose name means “mother”—is the most maternal being I’ve ever seen. She opens her arms and pulls each person to her forcefully, whether they’re covered in open wounds or wrapped in the most beautiful silk saris money can buy. Her whole being radiates compassion. This is what it means to be a mother, I thought. Surrender and sacrifice. I found myself overcome with emotion as I watched her giving unconditional comfort and love. The room was enveloped in a cocoon of tenderness. It was contagious.

As I finally neared the podium, the crowd’s jostling became more intense,

Amma’s whole being radiates compassion. This is what it means to be a mother, I think. Surrender and sacrifice.

reflection


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take ancient cures. I had booked a week-long stay, hoping that the traditional tech-niques could help me become more fertile. Or, if not, that they could at least help me relax. I met with the Ayurvedic doctor, who evaluated my doshas, or elements, and diagnosed me with a vata imbalance—too much nervous energy. Like many urban women, I’m too busy, scattered, and need to get grounded. To restore balance in my body, the doctor prescribed a daily treat-ment of yoga, meditation, and abhyanga, a traditional oil massage, for a week. In a coconut-leaf-thatched hut, I sat naked on a wooden chair while a young woman made an offering of water, flowers, and prayers, painted a red bindi on my third eye, and waved burning incense over me. Covered in sesame oil, I lay face-down on a mat while she held on to a rope sus-pended from the ceiling above me and worked across my back and legs, digging her feet into my skin in rhythmic strokes to stimulate my circulation and melt stiff muscles. Then I turned over, and she did it all again.

and a volunteer dressed in white cotton instructed us to make a wish when Amma hugged us. When my turn came, I whis-pered, “I wish to be a mother.” As Amma

enveloped me in her soft, warm flesh, she placed her lips to my ear and sang a mantra. My eardrum vibrated, and the sound took over my body, and seemingly the whole room. It sounded like “Durga, Durga, Durga.”

Durga is a fierce form of the Supreme Goddess, or Mahadevi, the manifestation of feminine power in the world. She’s a badass warrior, riding on the back of a tiger, 18 arms holding weapons to slay the most formidable mental demons such as craving and clinging. Her power embod-ies every god in the Hindu pantheon.

Still buzzing, I stumbled back through the crowd. “Did Amma really give me that mantra?” I asked myself. “Does she give it to everyone? Does it matter?”

I felt empowered. In sacred places and in the presence of enlightened beings, it’s said to be eas-ier to remember who we are, to tap into an expan-sive energy field. I bought a string of wooden prayer

beads at the ashram gift shop, to remind me of this moment, of my mantra, of my wish. Then I worked my way through the maze of the compound and found my driver waiting outside. The mantra rang in my ears on the bumpy ride back to the seaside. Hours passed like minutes, and I still felt the bliss, the warmth of Amma’s outstretched arms. Back in bed at the hotel, I was lulled to sleep by the waves.

RESTORING BALANCE

The next day, I went to an Ayurvedic treatment center south of Kovalam to

I have too much nervous energy. Like many urban women, I’m too busy, scattered, and need to get grounded.

reflection


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It was 110 degrees. I sweated. A lot. When it was over, I was given a whole coconut to drink from, nectar of the gods. Breakfast was homemade bread and veg-etarian curry. I felt radiant and relaxed, and it was only the first day of seven. “This is surely heaven,” I thought.

After eating, I walked down to the beach. It was still before 8 a.m., and the local fishermen were catching small sardine-like fish in their nets. But there was also by-catch—scores of blowfish gasping for life, their spiked bodies inflated to fight off danger. They had been freed from the nets, but the fishermen didn’t even bother to throw them back into the sea. In Tokyo, where I live, these deadly creatures are a delicacy, but appar-ently they aren’t here. Perhaps the chefs have not learned how to serve them so their poison isn’t ingested.

Hundreds lay along the shore, strug-gling to breathe. “This is surely hell,” I thought, almost tripping over a large one, its sad eyes fluttering. I tapped it lightly with my shoe and tried to roll it into the

ocean. But the strong waves sent it back to shore again, tumbling like a stone. I tried to pick it up and hold it, but the spikes hurt my hands. Then it softened—it was weak, or perhaps it felt my intention. So I hurled it into the ocean and watched it try to swim away, hoping it would reach safety. Irrationally, perhaps, I felt strongly that the fish was pregnant. How badly it must want to survive, to lay its eggs, yet the forces around it might be too powerful to over-come, I thought. I wanted to stay and watch to make sure it didn’t get pulled back to shore again, but suddenly sheets of rain came down, and I had to take ref-uge inside.

In my hut, I rested and reflected: “If I want to welcome a life, I must value all life forms.” Later that night, a bee fell into the honey pot at the dinner table, and I scooped it out to set it free. Then a caterpillar was nearly lost in the spray of my shower. I gently intervened, realizing

there are hundreds of ways to be a mother, only one of which is to give birth.

At my next checkup, the Ayurvedic doctor looked at me sympathetically as she told me about a village where women use their wombs to grow others’ babies. “You could go there,” she said. I caught myself feeling defensive at her unsolic-

ited advice. Over the years, everyone I’ve talked to about my struggles to have a child has told me about a special treat-ment, diet, doctor, or visualization that worked for their sister, aunt, friend, or second cousin twice removed. Nothing has worked for me. But instead of saying that, I thanked her for her care. In my mind, I hugged her. I channeled Amma.

How badly the fish must want to survive, to lay its eggs, yet

the forces around it might be too powerful to overcome.

continued on page 103

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home practicewith Gina Caputo

power up Feel more energized with these expansive poses and deep-breathing practices.

the practiceInspired by the fi rst seedlings

of spring bursting forth, this

sequence ignites passion and

energy by combining radiant

stretches, core activation,

and deep, deliberate breath-

ing. The sequence is orga-

nized to open your body and

mind to the power within.

Allow yourself to feel your

limitless potential.

mind-body benefi tsYou’ll experience greater

physical energy and strength

throughout the day. This

series releases tension by

opening your heart center,

freeing your hip fl exors, and

lengthening your hamstrings.

Combine this expansion of

your body with the powerful

breathwork, and you’ll emerge

from the practice focused

and refreshed.

key focal pointsAllow yourself to pause and explore

the heart- and hip-opening stretches

as you build up to the peak pose,

an exciting variation of Ardha Chan-

drasana (Half Moon Pose). This will

help connect you to your core and

root you down in order to expand

outward with stability and strength.

Meanwhile, breathe deeply through-

out to further awaken your sense

of vitality and inner purpose.


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home practicewith Gina Caputo

14 VIRABHADRASANA II

WARRIOR POSE II

Release your foot and step back softly into

Warrior II. Feel how strong and grounded

your legs and feet are. Release both hands

toward the fl oor, plant the hands, and step

back into Downward-Facing Dog.

13 ARDHA CHANDRASANA, VARIATION

HALF MOON POSE, VARIATION

Bend your left knee, and reach your left

hand back to fi nd the outside of your foot.

(Use a block under your right hand to reach

your left hand farther.) Gather power in

your core; press your foot into your hand.

12 ARDHA CHANDRASANA

HALF MOON POSE

Shift weight into your right foot, and walk

your fi ngers forward. Lift your left leg,

extending out through your heel. Roll your

left shoulder and elbow back, and lift your

left hip over your right. Engage your core.

BEFORE YOU BEGIN

Stand in Tadasana (Mountain Pose) with

your hands before your heart. Close your

eyes, and feel the power of your legs and

your feet pressing into the mat. Upon this

strong and steady base, begin to deepen

your breathing and feel a lightness

spread from your heart center outward.

1 THREE-LEGGED DOWNWARD-FACING

DOG POSE

Begin with hands shoulder width apart and

feet hip width apart. Actively reach your

heels down as you lift your sitting bones up

and elongate the spine. On a deep inhale, lift

your right leg. Keep your shoulders squared.

2 ANJANEYASANA LOW LUNGE

Step your right foot forward, and place your

back knee down behind your hips. Place

hands onto your front knee, and sink your

hips, drawing your belly away from your

front thigh and pressing your shoulders back.

Gently rock forward and back.

8 THREE-LEGGED DOWNWARD-FACING

DOG POSE, VARIATION

From Downward-Facing Dog, inhale and

extend your right leg back and up. Open

your hips, keeping your arms straight and

shoulders square. Bend your right knee,

reaching it up and away.

7 ARDHA DHANURASANA

HALF BOW POSE

Bend your left knee and reach your right

arm back to clasp the big-toe side of your

left foot. Re-engage your core, and press

your foot into your hand. Lift up. Joyously

breathe and expand.

6 TABLETOP POSE, VARIATION

Extend your right arm forward and your left

leg back. Keep your hips square to the mat

by dialing your outer left hip down and your

inner left thigh up. Engage your core, and

elongate from fi ngertips to the sole of your

foot. Hug your muscles toward the midline.

REPEAT POSES 1 TO 7 ON OTHER SIDE.

REPEAT POSES 8 TO 14 ON OTHER SIDE.


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16 SUPTA BADDHA KONASANA

RECLINING BOUND ANGLE POSE

Relax back onto the fl oor with the soles

of your feet together and your knees

bent out to the sides. Take several radiant

breaths. Feel your heart, seat of your bril-

liance; and your core, seat of your fortitude.

17 SAVASANA CORPSE POSE

Finally, extend your legs and arms out fully,

taking them slightly away from the midline

and relaxing them completely. Turn your

palms upward and soften your face. Allow

your breath to be easy and unforced.

15 MARICHYASANA III

Come to the fl oor and sit down. Extend your

right leg forward and bend your left leg,

placing the foot in front of your hip. Anchor

both sitting bones down; extend up and

twist to the left. Lengthen and breathe into

your right side. Repeat on the other side.

11 UTTHITA TRIKONASANA

EXTENDED TRIANGLE POSE

Release your hands to the fl oor, pivot your

right foot, and place your right hand on your

shin. Sweep your left arm back and up. Keep

a strong center, and expand out through

all four limbs and the crown of your head.

10 PRASARITA PADOTTANASANA III

WIDE-LEGGED STANDING FORWARD BEND III

Pivot a quarter turn to the left. Straighten

both legs, and reach your hands behind you;

clasp hands or use a strap. Keep both arms

straight without locking your elbows. Fold

forward, keeping legs and core engaged.

9 HIGH LUNGE

Step your right foot forward inside your

right thumb. Extend forward through your

front shin and back through your back heel.

Square your hips, lifting your back thigh as

you do. Take a deep breath here.

3 ARDHA USTRASANA

HALF CAMEL POSE

Turn to your left, pivoting your back shin.

Place your left hand alongside your sacrum

and your right hand on your front knee.

Engage your core to lift your sternum, and

elongate the inseam of your right leg.

4 ARDHA HANUMANASANA

HALF MONKEY GOD POSE

Turn toward your front leg, and straighten

it. Lengthen your spine over your leg, with

your fi ngertips on the fl oor. Bend your

elbows (not your neck), and hinge from the

hips to fold deeper. Keep your hips square.

5 CAT-COW POSE

Bring your right knee back in line with the

left, coming to all fours. Inhale, and lift your

sternum, sitting bones, and chin. Exhale and

tuck your chin, round your spine, and tuck

your sitting bones. Breathe, and explore

your fullest range of motion.


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Bean Products Organic Rectangular Yoga Bolster Oeko-Tex–certifi ed dyes guarantee that this organic cotton cover remains free of formaldehyde and pesticides. ($55; beanproducts.com)


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Patagonia Folly Beach Dress A breezy combina-tion of organic cotton and Tencel lyocell, fabric created from sustainably farmed eucalyptus ($99; patagonia.com)

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Juil Ballet Flats Leather can be more sustainable than pleather, especially when treated with non-toxic vegetable-based dyes. ($99; juil.com)


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Lifefactory Glass Bottle with Straw Cap Avoid plastic with this glass bottle, which has a BPA-free silicone sleeve. ($23; lifefactory.com)

Violet Love Headband by Rebecca Michaels The company uses nontoxic and local printing processes. ($17; violetloveheadbands.com)

Yogitoes’s Yoga Mat Towel Made from recycled polyes-ter, it contains the equivalent of eight recycled plastic bottles. ($64; yogitoes.com)

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Rebel Green Yoga Mat Spray A refreshing use of peppermint and lemon, and organic coconut and olive oils ($10; rebelgreen.com)


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OPERATION: STRONG ABS always started strong. So many times, I’d unfurl my yoga mat, lay myself out on it, and feel a bolt of excitement over the prospect of having a firm core. I pictured having abdominal strength that eased me into arm balances and let me hold them for more than a few seconds.

The anticipation was enough to get me going on flutter kicks, crunches, or some other “ab-blaster.” But the exercises always felt like blah gym-class floor work rather than flowing asana beauty, and I’d wake up the next morning with a tight neck or lower-back ache. Inevitably, I’d get bored or frustrated and stop several days in.

Then, more recently, after sticking my nose in anatomy books and discovering the nuances of fun ctional movement, I realized strengthening my core didn’t have to be repetitive or painful. The key to truly transforming my core was to focus on the most internal abdominal muscles with yoga moves, instead of the outer so-called six-pack muscles with

sleek,centered,strong Get your BEST

SUMMER BODY with deep CORE work that will POWER UP ALL YOUR POSES

ab-blasters. And—bonus!—strengthening those deep muscles translates into a more toned stomach.

AB TRAINING, REINVENTED

Old-school crunches focus on the rectus abdominis, the surface abdominal muscles that run vertically along the abdomen and flex the front of the body. That type of exer-cise can sculpt a washboard stomach, but doesn’t strengthen the core muscles needed to build a better practice. Also, the “crunch” action of drawing the legs and head toward each other can stress the neck flexors (which your head uses to move around) and the hip flexors, which connect your upper thigh and torso and help lift your legs. BY STACEY ROSENBERG

PHOTOGRAPHY BY DAVID MARTINEZ


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A better bet: target the transverse abdominis and multifidus, deeper core muscles that support the body for long periods of time and keep it lifted against gravity. When they are strong, this creates stability for the shoulders and hips and helps maintain the natural curves of your spine. As a result, sitting and standing feel more comfort-able because your posture is better. A fit core also protects you from injury in poses like backbends (core strength helps prevent overarching the lower back) and arm balances (the core keeps you lifted, so less weight drops into the shoulders). And core power gives your hip flexors a break: Weak inner-abdominal muscles make hip flexors overwork, so they get tighter, pull on the pelvis, and strain the lower back. Building deep abdominals will let you hold poses for longer and get into poses you couldn’t before. You will feel buoyant in arm bal-ances and steady in headstands.

FINDING THE SWEET SPOT

The tricky part of targeting the deep-core muscles is locating them. The transverse abdominis wraps itself around the torso like a corset and keeps your middle back and pelvis in place. The multifidus starts at the sacrum and snakes up either side of the spine, supporting it. You can’t see either, unlike those six-pack muscles, so to find them you need to create a well-aligned spinal posture, and then draw your lower belly back.

THE WARM-UP Do 2 rounds of Sun Salutation A followed by 2 rounds of Sun Salutation B, to heat up your joints and your muscles. Weave in 3 Low Lunges on each leg to open the front of the hips. Take standing poses such as Virab-hadrasana II (Warrior Pose II) and Prasarita Padottanasana I (Wide-Legged Standing For-ward Bend) to open the inner legs and outer hips.

Want to get into an arm balance or hold one even longer? Strong deep- abdominal muscles are the ticket. They also give you better posture and keep your torso toned. This cre-ative vinyasa sequence builds your core from the inside out; each pose becomes easier as you master the one before it. And the more aware-ness you cultivate for how your torso and limbs work together to create the shapes, the easier it is to fire up your core.

>>>>> poses for core strength

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A basic posture like Cat-Cow can help. Start with your hands on a mat under your shoulders and your knees slightly behind your hips. As you inhale, gently arch your back by lifting your tailbone and reaching your breastbone forward and up. Then exhale, tuck your pelvis, and round your back like a cat, letting your lower back flatten. Can you feel the transverse abdominis engage when you do this? It’s an exaggerated version of drawing your belly back to access your deep core.

From there, come back to Cow Pose, with your pelvis tilting forward and your sitting bones spreading apart. Feel how your bottom front ribs poke down and your lower back arches. Draw your lower belly back toward your spine just enough to make your pelvis neutral. Finally, try to drag your knees toward your hands (they won’t actually move), then slightly draw the front ribs and sternum toward the back body without rounding the upper back. The traction you feel above your naval and along the sides of your torso is the transverse abdominis and multifidis engaging.

That’s the bull’s-eye of your core. Keep aiming for it. As your core strengthens, so will your pos-tures, and your posture, leading you to a powerful practice and a fitter, more toned midsection.

Stacey Rosenberg teaches yoga in San Francisco and beyond. She is known for her creative sequencing and clear instruction. For more information visit namastacey.com.


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DOLPHIN PLANK From hands and knees, place your fore-arms and palms on the fl oor. Make sure your elbows are under your shoulders and your upper arms are vertical. Walk your feet back, keeping your legs and pelvis in line with your shoulders. Gen-tly draw your front ribs and lower belly back toward your spine. Dig your toe pads into the fl oor as you reach from your pelvis and thighs through your heels. Lift the back of your skull just enough to maintain the natural curve of your neck, and lengthen out through the crown of your head.

Aim to hold the pose for at least 5 breaths, and then bring your knees down and rest. Repeat two more times, holding for 5 breaths each. The next time you do the sequence, see if you can increase the number of breaths.

TIP To prevent humping the upper back as you draw in your front ribs and belly, slightly press down through the elbows.

>>>>>

Model Jennifer Pansa took up yoga seven years ago, after getting tendonitis while back-packing in Patagonia. “It was the only relief from my constant

pain,” she says. The Colorado native now teaches yoga at Ex -hale Spa in Miami. Her favorite core pose is Dolphin with Kapalabhati breath.


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TIP If your wrists lift, press down through your thumbs. The more fl ush your wrists are with the mat, the more you engage the trans-verse abdominis.

TIP Don’t let your butt poke out! If that happens, you’ve lost deep-core engagement.

SIDE-TO-SIDE DOLPHIN PLANK From Dolphin Plank, walk both feet to the left, just outside your yoga mat. Press more fi rmly though your right forearm, lifting both sides of your pelvis evenly, and reach back through both thighs and heels. Lengthen through the crown of your head.

After 5 breaths, walk your feet to center, and bring your knees down and rest. Repeat the pose on the other side. Do each side two more times, holding for the same breath count. As with Dolphin, try to increase the number of breaths next time you do the sequence.

DOLPHIN PLANK oblique variation

From Dolphin Plank, keeping both forearms on the fl oor, come to the little-toe side of your left foot, stacking your feet and legs in the middle of your mat in line with the space be tween your arms. Lean your weight evenly into both forearms, and reach through your feet while also lengthening through the crown of your head. Draw your low belly back and feel as though you are lifting the front of the pelvis up through the chest. Reach the back of your pelvis toward your heels. Hold for 5 breaths. Repeat two more times with the same count, and increase next time you do the sequence.

>>>>>

>>>>>


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TIP Focus on lifting the leg from the thigh, not foot, so the shoul-ders don’t collapse.

THREE-LEGGED DOWNWARD-FACING DOG STEP THINGS UP After tapping into your core with the Dolphin Plank Pose varia-tions, you can build up to our peak pose, the challenging arm balance Eka Pada Koundinyasana II. Start in Three-Legged Downward-Facing Dog Pose, and come back to it between each of the final stages.

From Down Dog, draw your right knee into your rib cage, keeping your hips high. You may need to lift your left heel off the ground while drawing your front body toward your back body. Keeping the knee near the ribs, push forward with your hands while reaching up and back with your pelvis and down through your left heel. Pause. Feel the fullness of the back body, the engagement of your core, and the integration of the entire pose. Keeping that connection, slowly extend your right leg back and up. Keep your hips squared rather than lifting the leg as high as you can. Stay here for at least 5 breaths, and then move into One-Legged Plank.

>>>>>


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KNEE-TO-ARM PLANK Come forward to Dolphin Plank; bring the right knee to the outer upper right arm, hugging the knee toward your mid-line. Pause, and re-create all the actions you have worked on in this sequence. Lift the front body toward the back body, as you press back through your left heel. Hug the arms toward one another, keeping them straight and strong, as you reach through your crown. Take 5 deep breaths. Maintain integrity in your torso as you slowly return to Three-Legged Down Dog.

KNEE-TO-ARM CHATURANGARepeat Knee-to-Arm Plank. Then bend your elbows and lower as in Chaturanga Dandasana (Four-Limbed Staff Pose). Maintain the lift and the length of your body for 5 slow breaths. Push back up to Knee-to-Arm Plank, and slowly return to Three-Legged Down Dog.

>>>>>

>>>>>

TIP Lower incrementally toward full Chaturanga arms each time you do the sequence, to build strength gradually.

TIP Don’t use momen-tum to bring the knee to the arm. Instead, move slowly to ensure optimal muscle use.


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ARM-BALANCING SPLITEka Pada Koundinyasana II

Repeat Knee-to-Arm Plank and Knee-to-Arm Chaturanga, and then play with the arm bal-ance. From Knee-to-Arm Chaturanga, begin to lean your heart forward and straighten your right leg. Keep your core engaged as you maintain length through your back leg. With this dynamic engagement of the back leg and your willingness to lean forward, you will create the lightness that lifts the back leg with ease.

Try to stay for 5 breaths. When you’re ready to come out, return to Three-Legged Down Dog. Then bring your right leg to the ground, and rest for a few breaths in Down Dog.

Repeat the arm-balance stages on the other side, starting with Three-Legged Down Dog with the left leg lifting. ✤

TIP Don’t be afraid to lean forward: Physics helps the back leg lift.

>>>>>


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Yogis everywhere are doing good, but some passionate pioneers truly stand out. With smart new approaches to teaching yoga to the people who need it the most, they’re taking the service movement to a new level. Get inspired to share the practice you love.BY VALERIE REISSAdditional reporting by Philip Armour and Carmel Wroth

heart, INTO THE

FROM THE

WORLD

James Fox, founder of Prison Yoga Project, practicing by a creek in San Anselmo, CA.


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When something transforms your life and opens your heart as profoundly as yoga can, a powerful urge to share it often follows. For years, yogis have been in -spired by their practice to live the yogic ideal of seva, or self-less service, by bringing yoga’s teachings to some of society’s most at-risk populations—inner-city children, traumatized veterans, prisoners struggling with violent pasts, and more. Today, more than ever, these grassroots efforts are taking off, growing into larger and effective, sustainable efforts. After years in the field, many leaders of these causes have innovated smart business practices, created shareable curriculums and teaching methods, partnered with social service institutions, and developed research-driven approaches to adapting yoga to specific needs.

“As a community, we’ve come to see that delivering yoga in a way that’s accessible to vulnerable populations takes more than a good idea and a desire to serve,” says Jennifer Cohen Harper, board vice-president of the Yoga Service Council (YSC), a consortium of teachers and leaders that’s one of several organizations promoting best practices in this field. Formed in 2009, YSC holds a small but growing annual con-

MEN OF ALL TYPES come to James Fox’s weekly yoga classes at San Quentin State Prison in California: Muslim, Christian, Native American, macho, mellow, buff, skinny, tattooed... What they have in common are personal histories marked by trauma, sub stance abuse, and violence, and—thanks to Fox—a commitment to yoga as a path of personal transformation.

After earning his yoga teacher training certificate in 2000, Fox decided to reach beyond the yoga studio and bring the practice to people not typically exposed to it. He began volunteering at a res-idential treatment center, which snowballed into working in pris-ons. “Violence and addiction are the common denominators in this

THE FREEDOM FIGHTER

ference and recently launched a research journal, the Journal of Yoga Service, which publishes case reports, fosters net-working, and shares business strategies. “We want to make sure that people who need yoga the most are getting it from well-trained teachers and that the teachers have the support they need,” says Cohen Harper. “Our driving philosophy is helping organizations move from inspired to effective and sustainable.” Other organizations doing impressive work are: the Give Back Yoga Foundation, founded by Beryl Bender Birch and Rob Schware, which funds worthy projects; and Off the Mat, Into the World, cofounded by Seane Corn, which has an incubation arm that supports the growth of new groups.

Here we focus on five dedicated leaders whose efforts are going viral and who are paving the way for others by creating models to offer yoga to those needing it most. More than anything, leaders like these remind us of the true meaning of yoga, and of how our lives can be lived as passionately, as authentically as possible. “The very essence of karma [service] yoga isn’t about fixing anyone or helping anyone, but serving,” says Bidyut Bose, founder of the Niroga Institute (see page 86). “If we can touch one life, then our lives are transformed.”

community,” he says. “I grew up surrounded by that in Chicago, so I know I have something to offer these young men.”

Fox started his class at San Quentin 12 years ago and has taught it twice a week ever since. His dedication has turned the class into the catalyst for some-thing much bigger: the Prison Yoga Project, an acclaimed and widely imitated model for bring -ing yoga into prisons around the country. Whereas a regular yoga class mostly focuses on asana, Fox’s classes balance asana, pranayama, and medita-tion to help prisoners more effec-tively “get into their bodies to release trauma and break through the resulting dissociation,” he explains. And by teaching his stu-

dents to “find their breath, which helps disengage from the reactive mind,” Fox’s balanced approach also helps them defuse violence. Since 2011, he’s trained 600 teachers who are teaching in more than 50 pris-ons, jails, and recovery centers in the U.S. and abroad. His book, Yoga: A Path for Healing and Recovery, was self-published in 2009 and has been sent out to more than 9,000 prisoners, including some who are using it to lead yoga classes within their prisons. A new companion DVD was launched in January.

In 2012, the National Council on Crime & Delinquency assessed re -sults of a small study of San Quentin prison projects, among them Fox’s; it found that inmates were calmer and had better emotional control and anger management after taking his classes. It also concluded that such course offerings were “promis-ing rehabilitation tools” that could reduce recidivism, a welcome valida-tion that is helping him expand the reach of the Prison Yoga Project.

James Fox ■ Prison Yoga Project ■ San Francisco Bay Area

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nikki meyers

pling somatic work with cognitive work takes recovery and relapse prevention to another level.” As she likes to say, “issues live in our tissues,” reflecting her belief that addiction often springs from trauma, and that trauma can be released with body-based practices.

A recovered drug addict herself (who even resorted to prostitution), Myers was having trouble sticking with the traditional Twelve Step program, caught in the loop of relapse and remorse. As a part of her recovery, she began to delve

THE FIRST HALF of a Yoga of 12-Step Recovery meeting (Y12SR for short) looks a lot like an Alcoholics Anonymous meet-ing, with people gathered in a circle sharing their struggles with overcoming addiction. But then group discussion wraps up, and the yoga mats roll out, reflecting program founder Nikki Myers’s belief that the body can be a ma -jor ally in the recovery process.

“It’s one thing to cognitively realize that addiction doesn’t serve us,” says Myers. “But cou-

deeper into yoga, which helped her integrate the insights she was gaining from Twelve Step. She even studied the Yoga Sutra to see how it could support her recovery work. She cites Sutra 2.16, “future suffering can be avoided,” as her guiding light. It’s worked for her. She’s been so ber for 13 years.

Seeing an absence of programs in the social work community that balanced work of the body, mind, and soul, she crafted her program in 2004 and has been offering it at addiction recovery centers, yoga studios, and community centers ever since, and it’s grown into a national movement. She started training leaders to facili-tate group meetings in 2009—she’s trained more than 300 so far, and there are about 60 group meetings being held in church basements and community cen-ters around the country.

Myers keeps up a breakneck schedule of speaking engage-ments and trainings (she has 13 scheduled this year). She’s driven by her sense of mission, and her dream is for Y12SR to become as ubiquitous as AA or NA. “If I had to go through hell to be where I am today, doing this work in the world, I’m OK with it. I really am,” she says about the nadir of her former life as an addict. “This work has been the keystone for me to become an integrated whole myself.”S

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If I had to go through hell to be where I am today, doing this work in the world, I’m OK with it. ■ NIKKI MYERS

THE -STEP GURU


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life and asked himself: “How can I make the greatest impact?” Bose grew up in West Bengal, India, and learned Raja Yoga from his father and monks in the Hima-layas. “I knew a tool for dealing with chronic stress and violence,” he says about deciding to focus on disadvantaged youth. “As many as one in two kids drops out of inner-city high schools. Nationwide, the total is about 1 million kids annually. What a waste of human potential.”

Seven years in, his “Transfor-mative Life Skills” (TLS) curricu-lum, which features a series of 15-minute units that are easy for school kids to do in the class-room, reaches about 2,000 chil-dren and youths per week at 40 different schools, juvenile deten-tion centers, and community cen-ters in the San Francisco Bay Area and beyond. Niroga Institute has contributed to a growing consen-sus that yoga applied seriously in the social service sector can be a measurable solution to the stress and trauma many youths face.

In 2008, Niroga Institute re -ceived a California Endowment grant to expand and fund re -search of the program at Alam-eda County Juvenile Hall, in San Leandro. The results of that work, revealed in 2009, and of three more studies since (including a randomized, controlled trial with researchers at Pennsylvania State University’s Prevention Research Center), are significant: Niroga’s curriculum helps youth manage stress, regulate their emotions, improve poor concentration, and achieve greater impulse control and self-awareness.

Bose sums it up: “Yoga’s im -pact is greater than health and well-being, and those who need it the most aren’t going to come in to a yoga studio to practice. Yoga has to go to them.”

WHEN NIROGA INSTITUTE founder Bidyut Bose laid out the evidence for yoga’s stress- re ducing, mind-focusing effects on school kids at a brain develop-ment and learning conference in Vancouver last summer, he was met with a standing ovation. Not long ago, a room full of scientists

would have rolled their eyes when asked to take yoga seriously, but scientists are fast catching on to yoga’s measureable benefits.

“We’re trying to get people to understand, this is not some practice that is just about calming and relaxing us,” says Bose. “It’s a profound way to literally rewire our brains so that individual be -haviors are transformed to lead to social change.”

A former computer scientist, Bose became a serious student of chronic stress by observing its neg ative effect on health, rela-tionships, and productivity in Sili-con Valley. As a result, he wanted to better align his work and his

Bidyut Bose ■ Niroga Institute ■ Oakland, California

RESEARCH PIONEER

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Yoga is a profound way to literally rewire our brains so that individ-ual behaviors are transformed to lead to social change. ■ BIDYUT BOSE


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WHEN SUZANNE JONES started teaching yoga to women in shelters and addiction recovery centers in 2006, she was suffering from an emotionally abusive marriage and was recovering from severe depres-sion herself. She wanted to offer the healing practice to women who society gives up on, women who “probably felt like I did. I wanted to offer them help like yoga helped me.” As her life as she knew it un -raveled, she kept quietly working on a yoga program for women who have experienced trauma such as childhood violence, domestic abuse, and incarceration. “I was developing the program in tandem with my own re covery process from depression and suicidal ideation,” she says.

Today, her organization, Yoga-Hope, has changed more than 1,000 women’s lives for the better—includ-ing Jones’s. Initially, the practice model was built around volunteer yoga teachers’ heartfelt efforts. But Jones realized she needed to work smarter if she was going to reach more wo men. From 2009 to 2011, she developed a fully fledged pro-gram, and in 2012 began training community leaders to work in shel-ters, jails, and community centers. Her 100-hour training preps facilita-tors—including yoga teachers, social workers, and other social-service providers—to teach her Trauma In -formed Mind Body (TIMBo) course. TIMBo combines group discussion with mindfulness and yoga to help

Suzanne Jones ■ YogaHope ■ Boston

Give Back Yoga Foundation, givebackyoga.org ■ Niroga Institute, niroga.org ■ Off the Mat, Into the World, offthematintotheworld.org Prison Yoga Project, prisonyoga.org ■ The Yoga of 12-Step Recovery, y12sr.com ■ Warriors at Ease, warriorsatease.com YogaHope, yogahope.org ■ Yoga Service Council, yogaservicecouncil.org

women heal. Each session of the 16-class program begins with an “emotional anatomy” discussion designed to help students connect their emotions and physical sen-sations before diving into pranayama, gentle asana, and guided meditation. “It’s very deliberately designed to help students feel safe, and it’s al ways anchored back to the body,” Jones says.

Since January 2012, more than 65 people have gone through the training to become TIMBo facilitators in the U.S. and Haiti, including 10 prisoners in a women’s prison in Mas-sachusetts. And this summer, Jones is expanding internationally, partner-ing with a social services agency to offer her training in Iran.

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THE POPULAR NEW-AGEY IMAGE OF yoga is so foreign to the military that for many combat veterans, just walking into a yoga class for the fi rst time is an act of courage, says Robin Carnes, a yoga teacher and cofounder of Warriors at Ease. Though yoga has been shown to make a world of difference to people whose bodies and souls have been rattled by combat—helping some vets get a solid night’s sleep for the fi rst time in years, for instance, or others fi nd relief from anxiety—cultural hurdles can keep it from getting wider play in military settings. Carnes is on a mission to change that.

A onetime teenage runaway who en -dured a turbulent teen pregnancy, Carnes later turned to yoga to help her heal. Her work with vets started in 2006, when she cowrote the protocol for (and served as an instructor in) a Department of Defense–sponsored study exploring yoga’s effects on active military personnel with PTSD. And her daily yoga classes at Walter Reed Army Medical Center for servicemen and

women with traumatic brain injuries and PTSD were so popular that she was in -spired to do more. In 2008, Carnes co -founded Warriors at Ease (initially called Yoga Corps), an organization that trains yoga and meditation teachers in the skills to effectively lead classes for active-duty service members and veterans.

Carnes and her colleagues have trained about 500 teachers in the last four years, including in the U.S., Philippines, Iceland, and Germany. She stresses paying atten-tion to language use when working with veterans. For example, Carnes eliminates Sanskrit and esoteric concepts, both of which may be more alienating than sup-portive. It’s also important to skip some loaded English words, like “surrender” and “corpse pose,” which do not have positive associations for this group.

Above all, she feels a deep affi nity with veterans: “I like being around people who when life knocks the crap out of them, they get back up again and they fi ght hard to have a life that is meaningful.” ✤

Robin Carnes ■ Warriors at Ease■ Silver Spring, Maryland

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Q YOGA JOURNAL What exactly is Blissology?A EOIN FINN It’s a philosophy of happi-ness that I created during college based on my belief that to be truly happy, we must have connection with other people and with nature. In college, I studied Eastern philosophy, which led to a medi-tation practice, and then a physical yoga practice. I later realized teaching yoga was a perfect forum to share Blissology. Q YJ How do you bring the concept of human connection into your yoga classes? A EF Every yoga class I’ve taught starts with a hug between students. Oftentimes, people enjoy the hugs so much that it’s hard to get class started! The hugs set a beautiful tone. At the end we sit in a circle with one hand touching the earth, and the other in a big Hawaiian Shaka (the “hang loose” gesture that represents any number of positive things, from peace to compas-sion), while we let out a grateful “Wahoo!” to the universe.Q YJ What kind of asana do you teach?A EF It’s an alignment-based vinyasa practice rooted in the Krishnamacharya tradition. I teach in a way that balances our

heaven on earthThe path to happiness isn’t as compli-cated as we make it out to be, according to Canadian yoga teacher Eoin Finn, the founder of Blis-sology, a life philosophy and yoga style rooted in ensur-ing our actions come from love, not selfishness. A nature devotee and avid surfer, Finn believes joy comes from living consciously, which often means slowing down and noticing the natural world. So he shot his latest DVD, Earth. Body. Yoga., in some of the most beautiful places on the planet. It showcases yoga that draws on tai chi, martial arts, and surfing —a blend he hasn’t taught before on video. For each DVD sold, Blissology will pay the Arbor Day Foundation to plant one tree. Yoga Journal recently spoke to Finn by phone while he was teaching in India.

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drive toward success with reverence and kindness for our bodies. When we get this balance right in yoga asana, we practice in a way that is not just sustainable, but thriving. The point of Blissology Yoga is to consciously extend this same reverence and kindness to our personal relation-ships, our communities, and nature. Q YJ You often teach outdoors. How do you bring nature to your indoor teaching?A EF In all of my classes, we make a man-dala (a geometric shape that represents harmony) in appreciation of nature. Each person brings one object from nature, such as a flower or a shell, and we assemble them in the middle of the room. Q YJ Why is it so important to you to bring nature into your classes?A EF My first spiritual experience was lying by a fire as a young boy, looking up at falling stars in the August sky. I was filled with awe and gratitude. I feel that when we create a world where we are more in awe of the glimmer of the Hollywood stars than we are with the grandeur of the stars in the sky, it’s difficult to be happy.

But the more we connect to the great mystery and beauty of nature, the happier we are. KAREN MACKLIN

positive vibesSacred Sound: Discovering the Myth & Meaning of Mantra & KirtanAlanna Kaivalya

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Savvy to the fact that con-temporary yoga practitio-ners have no single source to explain the meanings of popular mantras or kirtan chants, yoga teacher Alanna

Kaivalya steps in with Sacred Sound: Dis-covering the Myth & Meaning of Mantra & Kirtan. Her book covers 11 mantras and 10 kirtan chants, explaining the signifi-cance of each, its governing deity and associated myths (if any), as well as giving suggestions for practice. No doubt, you’ve heard at least one of these, such as the beloved and ubiquitous “Om.” If you’ve ever wondered what they mean, this book will begin to shed some light.

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Kaivalya, who is a touring kirtan musi-cian, encourages practitioners to explore mantras or participate in the group call-and-response of kirtan as a part of their regular yoga practice. Her intention is to make the more esoteric and musical parts of yoga approachable, spreading the higher vibrations they inherently embody.

Mantra and kirtan aren’t interchange-able, however. While Kirtan is the uplift-ing col l ect ive chanting of a deity’s name or seed-sound, mantras are sacred words and syllables believed to be charged with spiri-tual power that can permanently alter a practitioner’s consciousness. While it’s not traditional or, in some cases, effective for certain mantras to be practiced with-out proper guidance and a teacher’s initia-tion, Kaivalya says, the ones she presents here will do no harm.

Kaivalya lays out kirtan’s principles with a deft hand, tying it to the devel-opment of bhakti yoga. For certain, her explanations of Sanskrit and the associ-ated myths help provide deeper context to the sounds, whether you are chanting

or listening in, making kirtan an acces-sible way to attune to the joyful divine. So go forth, yogis, and sing! JOELLE HANN

sutra, translatedThe Yogi’s Roadmap: The Patañjali Yoga Sutra as a Journey to Self Realization Bhavani Silvia Maki

Viveka Press

Here’s a theory guaranteed to raise hackles: Modern yoga has failed in bringing prac titi on ers the peace it’s me a n t to provide. This idea serves as the premise of The

Yogi ’s Road map, Ashtanga Yoga teacher Bhavani Silvia Maki’s first book. Maki contends that the West’s posture-based yoga, often a “trendy form of exercise” found in fitness centers but devoid of the philosophical aspects of the field, doesn’t offer a path to liberation from pointless suffering, yoga’s purpose. In contrast, Patañjali’s Yoga Sutra, considered to be the ultimate authority on yoga, does offer a means to enlightenment, Maki writes.

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Unfortunately, the ancient tome was not designed as a householder text, even in its many translations. The Yogi ’s Roadmap does an excellent job of dissecting the lan-guage of the sutras and offering ways to apply them to modern life, even though it doesn’t cover all of the 195 aphorisms. For instance, strive for ahimsa, non-harming, by driving calmly or eating mindfully, so that you don’t tax your nervous system. And honor asteya, or non-stealing, by not demanding too much of someone’s time or energy. Through the lens of the sutras, the book looks at morality (yamas and niyamas), human affl ictions (kleshas), and the processes of the mind (vrrtis).

Though she’s not a scholar, Maki is fi t to author a book of this concern. She’s studied the Sutra extensively and has taught yoga philosophy for nearly two decades. She’s also one of the few people Sri K. Pattabhi Jois personally authorized to teach Ashtanga Yoga. In all, The Yogi’s Roadmap is a tour de force and a welcome addition to the philosophy books lining any practioner’s bookshelf. ERIC SHAW

stress RxCalm Body, Clear MindJillian Pransky

JillianPransky.com

East Coast yogini Jillian Pransky, national director of restorative yoga train ing for YogaWorks, has been revolutionizing the prac-tice of ch i l l ing out for years,

and now she’s sharing her wisdom in her first DVD. The beautifully produced Calm Body, Clear Mind includes three practices: Slow Flow, Restorative Poses, and Relaxation. The fi rst is a meditative fl ow designed to release stagnant energy and create a calm frame of mind. In Restorative Poses, we are offered a dose of what Pransky is best known for: carefully designed passive shapes that allow the body to release from muscular holding, such as Surfboard Pose, an alternative to supported Child’s Pose that she created to soften the front and back of the body. The fi nal 10-minute supported Savasana includes visualization.

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The DVD is cleanly shot in one loca-tion, with a limited color palette of calming earth tones. The practices are perfectly suitable for beginners, while more-advanced students will appreciate Pransky’s attention to concentration and breath. Not only will you get excellent asana instruction, but also rich guided meditations that you can listen to in the restorative poses, when you’re deliciously horizontal and no longer looking at the screen. KAREN MACKLIN

cardio blastCalorie Killer Yoga With Colleen Saidman Yee

Gaiam

For all yogis who are look-ing for ways to sweat, to shed some po unds and to calm the mind, this DVD delivers all three benefi ts. Colleen Said man Yee’s take

on “killing calories” is unique and fun. Rather than the standard and all-too-com-mon method of practicing athletic types

of yoga with plenty of Chaturangas and Upward and Downward dogs, Saidman offers light jumps and arm movements within some of the poses so the heart rate goes up quickly. Jumping also strengthens the feet, ankles, knees, and hips, impor-tant foundational body parts for standing asana. Saidman incorporates abdominal work in all fi ve of the 90-minute DVD’s sections, each of which has an extra focus: increasing metabolism, strength, fl exibil-ity, balance, and focus.

Most poses are held for short periods of time, leading to a lot of motion—which accounts for the calorie torching and strength building—followed by smooth transitions. Saidman’s instructions are calm and precise, making the routines easy to follow and especially suitable for anyone new to the mat.

The beauty of this DVD is that nothing is done excessively: The warm-up goes on long enough to increase blood fl ow, the fi tness portion is challenging yet enjoy-able, and before you know it, it’s time to cool down. NICOLE DAY

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1 0 0 Y O G A J O U R N A L . C O M M AY 2 0 1 4

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calming meditationRelaxation Meditations: Guided Meditations for TransformationRamdesh Kaur, featuring music by Snatam Kaur, Ashana, Mirabai Ceiba, Jai-Jagdeesh, and Nirinjan Kaur

Spirit Voyage Records

As a Kundalini yoga and meditation instructor, author, radio host, and busy marketing direc-tor, Ra m desh Kaur per-

sonifi es the way in which conscious living can coexist with the rigors of a packed 21st-century professional schedule. Her second guided-meditation CD, Relaxation Meditations, offers respite from the stress of a busy day. It also provides mindful tools for dealing with core issues, such as fi nd-ing forgiveness, dissolving negativity, and manifesting abundance.

Kaur presents each guided visualiza-tion meditation in a gentle and sooth-ing voice that pro motes calm focus. The sense of tranquility is enhanced by vocal and instrumental background music drawn from Spirit Voyage’s deep catalog of spiritual classics, which includes art-ists like Snatam Kaur, Ashana, and Mira-bai Ceiba. Averaging a comfortable six to nine minutes, the visualizations are opti-mally timed for the beginning meditator. They work well as a quick bliss fi x or can be incorporated into a longer meditation practice. Yoga teachers might also want to employ some as an accompaniment to end-of-class Savasana. ALAN DI PERNA

soothing soundsDeep Theta 2.0: Brainwave Entrainment Music for Meditation and HealingSteven Halpern

Inner Peace Music

Hailed as the founding father of modern sound healing, prolifi c New Age keyboardist Steven Halp-ern combines art and sci-

ence to make music that fosters tran quility. The compositions of his new CD, Deep Theta 2.0, can place listeners in a state of brainwave activity associated with deep meditation. The album’s soundscape uses non-audible tones to sync up the listener’s

brain to the 4 Hz frequency range associ-ated with theta brainwaves. (Human hear-ing, in comparison, generally requires at least 20 Hz.)

The music blends hypnotic synthesizer drones and shimmering electric piano tex-tures with the ancient, soothing sounds of the Japanese shakuhachi fl ute and Indian bansuri flute. Both of these traditional bamboo fl utes have been used to enhance meditation and spiritual practice for cen-turies. Halpern draws on the skills of three master flautists—Jorge Alfano, Ronnie Nyogetsu Reishin Seldin, and Schawkie Roth—placing their profoundly organic artistry amid subtle and serene electronic soundscapes. It all makes for a quietly immersive listening experience that can serve as an ideal backdrop for gentle asana practice, meditation, or any other mode of stress reduction. ALAN DI PERNA

groovy lullabiesIgniting the Beauty Brenda McMorrow

White Swan

Canadian devotional singer Brenda McMor-row has forged her own unique and welcoming style of mantra music,

blending elements of acoustic folk, world rhythms, with a sweetly introspective singer-songwriter’s sensibility. Her new album, Igniting the Beauty, blends inspired reinterpretations of some of her best rep-ertoire material with meditative new com-positions that explore gorgeous vistas of dreamlike melodies.

The disc again pairs McMorrow with kirtan producer Ben Leinbach, noted for his work with Jai Uttal and others. OnIgniting the Beauty, he weaves enchant-ing layers of aquatic keyboards, lavish vocal harmonies, and subtly understated grooves around McMorrow’s warm voice. Guest musicians Philippo Franchini (gui-tar), Todd Boston (dotar), and David Dar-ling (cello) contribute plaintive textures that evoke a mood of devotion. And who other than McMorrow could swing into full country-rock mode for a Ganesha mantra without breaking the album’s lul-laby spell? ALAN DI PERNA ✤


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Later that day, I opened a newspa-per and learned that Amma had been attacked the day I visited her ashram. A man had run up to the stage with a knife. The weapon was quickly confiscated, and he was arrested. It happened at 6:45 p.m., but Amma didn’t want to cause panic, so she didn’t stop hugging until 5 a.m. the next day. The visitors in the back, like me, had been oblivious; those in the front knew. That’s why they’d been so emotional. Amma forgave her attacker, saying, “All those who are born will die one day. I am going ahead keeping this reality in mind.”

Durga, Durga, Durga.

FINDING NEW HOPE

During my week in India, I realized what yoga had taught me: Fertility is not just the ability to bear a child—it is a receptivity to the creative force of womanhood in all its manifes-tations. The more I embrace yoga, the more I discover—and find ways to nur-ture—the juiciness and magic of who I really am, including going back to the seeds of my own mother’s Jewish wisdom. The Torah says a miracle is what happens when God moves beyond natural law and demonstrates unlimited power; a test is when God invites us to do the same; and people who pass tests cause “miracles” to happen. In the Torah, tests break the bar-riers between creation and creator. When something doesn’t come easy, it’s often a test. And tests help us to awaken to, and hopefully grow beyond, perceived limits.

Could my crooked road to motherhood

be a test, and could this test be a miracle in itself? Whether we have children or not, our journey in this life is to give birth to our authentic selves.

Soon it was time to leave India. The last morning, my husband called to say the orphanage we’d applied to had found us a match. There had been hundreds of younger couples higher on the prior-

ity list, yet somehow we were chosen. It’s a mira-cle, I thought.

News spread quickly at the Ayurvedic center. My new friends gave me a surprise baby shower. They draped me with flowers and showered me with song as we made offerings to the great Mother Earth and the ocean. I allowed myself to receive their blessings and to hope. I was fi lled with love for them, for Amma, for the female doctor and the massage

therapist, for the mothers who lend their wombs, for the pregnant blowfish who refused to die, and for the heart-mind that perceives us all.

Shortly after arriving home from my pilgrimage, my real journey began. My miracle was coming. His name is Yuto, and my love for him is limitless.

Ever since, I look forward to Mother’s Day. But then again, now I know: Every day is Mother’s Day. ✤

Leza Lowitz lives in Tokyo, where she owns Sun and Moon Yoga. She’s the author of Yoga Poems: Lines to Unfold By, Sacred Sanskrit Words (with Reema Datta), and Yoga Heart: Lines on the Six Perfections. This essay is adapted from her upcoming memoir.

YOGA JOURNAL Issue 264 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known offi ce of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Sub scription: U.S. $21.95; Canada $28.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. Send all subscription matters and notices of changes of address to: Yoga Journal, P.O. Box 420235, Palm Coast, FL, 32142-0235. E-mail the subscription customer service department: [email protected]. Call subscription customer service, Mon.–Fri. 7 am–12 am EST; Sat.-Sun. 9 am–6 pm EST: (800) 600-9642 or (386) 246-0197 from outside the United States. All issues of Yoga Journal are now available on mi crofi che from ProQuest, 300 N. Zeeb Rd., Ann Arbor, MI 48016. Copyright 2013 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. Periodicals Postage Paid at Boulder, CO, and at additional mailing offi ces. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen.

continued from page 62

The author and her son, Yuto, nine, at Tokyo’s Meiji Shrine, 2011 Children’s Day Celebration.

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LE

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: B

ET

H H

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HU

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T;

RIG

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: N

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Ted Grand IS MAKING GREEN HOT

the estimated number of

Moksha and Modo student visits

16.5 million

7 pillars of Moksha• Be healthy

• Be accessible

• Live green

• Sangha (community)

• Reach out

• Live to learn

• Be peace

Grand’s favorite poseSavasana (Corpse Pose)

“All poses leading up to it are like the

ingredients for making a cake. Savasana

is the eating of the cake.”

$2.5 million

charity funds raised by Karma

Classes since 2004

2,500metric tons of CO2 and other greenhouse gasses reduced by Moksha and Modo studios (comparable to taking almost

500 cars off the road)

celeb sightingsSarah Neufeld, a

violinist for Arcade

Fire, and Rebecca

Foon, a cellist for

Esmerine, play live

at some NYC classes.

green studio materials

• Hemp-based walls

• Old blue jeans

for insulation

• Recycled-tire floors

U.S. locations opening soon

Brooklyn, NY

Santa Monica, CA

Seattle, WA

Portland, OR

Austin, TX


back storyby Amanda Tust

A FORMER BIKRAM STUDIO OWNER, Canadian Ted Grand wanted to tailor his classes to match students’ bodies and alignment, but that meant deviating from Bikram’s standard sequence of 26 poses. So, in 2004, he and partner Jessica Robertson co-launched a new style of hot yoga that incorporates 40 postures from a vari-ety of yoga styles, and they lowered the studio temperature to 95–100 degrees to keep students from overheating. They named their new creation Moksha, which means liberation from samsara, the cycle of birth, suffering, death, and rebirth. In the United States, Moksha is known as Modo (the name Moksha was already taken). Today, Grand and Robertson oversee 65 locations, and an additional 15 are slated to open this year. Grand is an organic farmer and human rights and environmental activist, and Robertson is a former advocate for Amnesty International, so the duo imbued their brand with a strong focus on green living and outreach. For instance, all studios are constructed with environmentally friendly materials, such as sustainable cork or bamboo floors, and offer weekly, donation-only Karma Classes to raise money for charities. “We’re really trying to maintain an activist pulse in everything we do,” Grand says. ✤


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Yoga Journal USA 2014-04-05

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Transcript of Yoga Journal USA 2014-04-05