yoga_journal_2009-11.pdf

LIVE YOUR TRUTH Find power in honesty

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yoga JOURNAL

+LEGENDARY YOGI Remembering Sri T. Krishnamacharya

meditationfor busy people YOGA PARADOX: taking time to practice gives you more time

poses to ground you after traveling

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features memories of a master ( 64 )

Sri T. Krishnamacharya brought enormous

wisdom and devotion to the discipline of yoga,

becoming the source for much of what we

practice today. Here we get a glimpse into his

life and teachings.

by A. G. Mohan with Ganesh Mohan

great escapes ( 68 )

Dive into your practice and recharge your spirit

with a retreat experience that meets any budget,

style, or schedule. by the editors of Yoga Journal

68

64

contents

on the cover Live your truth: Find

power in honesty ( 41 )

Meditation for

busy people ( 51 )

Yoga paradox: Taking

time to practice gives

you more time ( 19 )

9 poses to ground you

after traveling ( 61 )

Conditioning for

your feet ( 89 )

Expand your practice:

Retreat ideas for

every budget ( 68 )

Legendary yogi:

Remembering Sri T.

Krishnamacharya ( 64 )

Cover credits

Maria Villella in

Baddha Konasana

(Bound Angle Pose);

stylist: Rita Rago;

hair/makeup: Jetty

Stutzman/Aim Artists;

top: Free People;

leggings: Michael

Stars. Photographed

by DAVID ROTH

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november 2009

4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 0 9


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81 departments 19

practice

basics ( 44 )

Bharadvaja’s Twist Bharadvajasana I can

help connect you to the world around you

and support your quest for inner peace

and tranquillity. by Marla Apt

home practice withross rayburn ( 6 1 )

Grounded traveler A postflight practice

helps you get grounded and enjoy your

destination after a journey.

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master class withcolleen saidman and rodney yee ( 81 )

Building a mystery Are you puzzled

by Marichyasana I? Build the pose from

its composite parts, and you’ll extract

its subtle essence.

anatomy ( 89 )

Happy feet Put your feet through basic

training for a strong, light, and lifted

Warrior I. by Roger Cole

inspiration

om ( 19 )

Bringing your practice to life Make

time and space for your practice; yoga

schools respond to regulation; kitchen

medicine; travel in comfort and style.

reflection ( 41 )

Got to be true Find the power that comes

from honoring your own personal truth

and the universal truth of our oneness.

by Patricia Ellsberg

wisdom ( 51 )

Busyness Plan Get out of your busy mind

and find peace, even when you have too

much to do. by Sally Kempton

media ( 97 )

Physical education Judith Hanson

Lasater’s new book, Yogabody, teaches

anatomy through asana. by Richard Rosen

+ BOOK, VIDEO & AUDIO REVIEWS

the yj interview ( 112 )

Devoted yogi For more than 30 years,

Tim Miller has been refining his Ashtanga

Yoga practice. by Diane Anderson

health

eating wisely ( 35 )

Dressed for winter Gently cooked veggies

create salads that nourish you on cold

days and go easy on your digestion.

by Shubhra Krishan

contents november 2009

EDITOR’S LETTER ( 12 )

CONTRIBUTORS ( 14 )

LETTERS ( 16 )

AD FINDER ( 104 )

YOGA PAGES ( 105 )

LIVING WELL ( 109 )

CLASSIFIEDS ( 110 )



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MORE ONLINE Look for this symbol throughout the magazine, pointing you to exclusive content and free offers on yogajournal.com.

new at

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HEALTHY

FEAST

PRACTICE TO AID DIGESTION It’s easy to overindulge

during the holiday season.

Give your digestive system

a natural boost with a detox-

friendly twisting practice

video taught by vinyasa

yoga teacher Kathryn Budig.

yogajournal.com/podcast

yogajournal.com/feast

The holidays can

present dining

challenges for

vege tarians. To

make it easier,

we’ve compiled a

menu of delicious,

healthful, and

plant-based

alternatives to

the traditional

holiday dishes.

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safari in Sayulita, Mexico, includes ocean-

front accommodations, surfing lessons,

yoga, massage, and more.

yogajournal.com/freestuff

WATCH THIS Anusara Yoga founder John Friend

guides you through a playful and lively

sequence of arm balances.

yogajournal.com/video

READ THISWith a gratitude practice, you can find

happiness under any circumstances.

yogajournal.com/gratitude

FOLLOW THIS



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let your story unfold.....

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Why YogaWorks Teacher Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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How it’s helping me now. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Future goal. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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“I never expected to become a teacher,but the feeling of empowerment that yoga gave me changed my life.”

zhi jenni meyers

2006

I’ve lived in 7 countries but I now call los angeles home.

yoga teacher/ marketing professional/ community activist

a friend told me the best way to learn the language of yoga is to take teacher training

I teach yoga through a program I created at the financial services firm I work for, at a free clinic in south central los angeles, and at yogaworks

to share yoga with as many people willing to explore it


( )paradise foundWhile meditating in Mexico, I enjoyed the good

life—and maybe even learned how to live it.

In my version of paradise, there are a lot of great yoga moments, plus fabu-

lous food, laughter, and plenty of rest. It’s an exuberant place but a very peaceful

one, set in a great expanse of nature. And on a weeklong yoga retreat this sum-

mer, I felt as if I’d arrived there.

I spent the week with Swami Veda Bharati, a Vedic scholar who normally

resides at his ashram in Rishikesh, India. He led us into deep states of medita-

tion and offered his wisdom on the yogic life with equal parts solemnity and

mischievous joy. Yoga teachers Mehrad Nazari and Michele Hébert guided

asana practices that left my body energized but relaxed—and so open that my

legs slipped, effortlessly, into full Lotus for the first time ever.

Since this glorious week took place at an upscale but down-to-earth spa

(Rancho La Puerta, near Tecate, Mexico), I swam in the shade of palm trees,

hiked the foothills of a sacred mountain, and

whiled away whole afternoons relaxing in my

sweetly serene casita. It was truly heavenly.

And it gave me the time and space to take a

serious look at my life. The past few years have

been full of challenge. But full of beauty too, and

I came to a realization: My paradise isn’t a fan-

tasy—the elements that make it up are almost

always available if I can make the time for them.

So, how can I make that time?

Sally Kempton offers some clues to figuring

out if we really are as busy as we make ourselves think, in “Busyness Plan” ( page

51). And in “Take Your Time,” Ganga White suggests that making time for

practice, which rejuvenates us in such a fundamental way, actually gives us more

time ( page 19). Of course, going on a yoga retreat gives you an opportunity to

explore both of those ideas. To help you get there, we’ve created a whole pack-

age of possibilities ( see “Great Escapes,” page 68 )—from a simple day at home

to a lovely week away. I’m planning to try them all. I figure that the more time

I spend in “paradise,” the easier it will be to find my way back.

But first, I want to offer my gratitude to A. G. Mohan for writing his memoir

of Sri T. Krishnamacharya and to Ganesh Mohan for guiding its way into these

pages ( see the excerpt, “Memories of a Master,” on page 64). These esteemed teach-

ers have lovingly created a picture of Krishnamacharya that brings to life not

only his personality but also the history and purpose of yoga. It’s a must-read

for anyone who wants to know what the practice is really all about. ✤ PH

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editor’s letter Kait l in Quistgaard



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ross rayburn

a. g. mohan & ganesh mohan

maria villella

Although certified Anusara Yoga teacher Ross Rayburn

( see “Grounded Traveler,” page 61) travels to teach most

weeks out of the year, being on the road doesn’t slow

him down. “I love meeting people in different cities,”

he says, “and I actually find more time to practice

when I’m traveling.” Rayburn, who is based in New

York, discovered yoga after tearing his meniscus dur-

ing the California AIDS Ride in 1997. He took to the

practice immediately. Yoga, says Rayburn, has tem-

pered what he calls his “type A tendencies,” and makes

his nomadic schedule possible. “One of the greatest

benefits for me is to have all this energy yet also have

more sensitivity, awareness, and steadiness.”

During her first yoga class almost a decade ago, cover

model Maria Villella knew she had found her path. “I

just loved it. It was challenging, but it was something

I could do. And each week I felt myself progressing.

I knew it would be my practice.” After graduating

from the University at Buffalo, in New York, Villella

pursued teacher training and eventually got a teach-

ing position at Downward Dog Yoga Centre in nearby

Toronto, Ontario. Now, the busy 28-year-old teaches

daily Ash tanga Yoga classes at YogaCo in Santa Monica,

Cali fornia, and is a full-time student in traditional Chi -

nese medicine. “I’m trying to learn more about the

whole healing process,” she says.

Father A. G. Mohan ( far right) and son

Ganesh Mohan travel the world lead-

ing yoga therapy workshops—often

with Indra, wife of A. G. and mother of

Ganesh. At home in Chennai, India,

they run Svastha Yoga and Ayurveda, a

yoga therapy center. “The best part of

working as a father-and-son team? I

don’t have to search for many answers,”

says Ganesh, who is also a physician in

Western and Ayurvedic medicine. “My

father gives them to me from his almost 40 years of daily immersion in traditional

studies and practice.” A. G. Mohan was a longtime student of T. Krishnamacharya.

“When I was a child, I was sort of in awe of him,” Ganesh recalls of the famous

teacher. In a new book excerpted here ( see “Memories of a Master,” page 64), he helps

his father recount the years of training with one of yoga’s most legendary figures.

contributors


Find your balance.

800.571.4701 www.rainbowlight.comAt quality health retailers nationwide


letters

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Hooray for GrayCyndi Lee’s words in “Gray Pride” (Sept.

’09) really rang true, as my peers, students,

friends, and I are all going gray. Thank you

for your honesty and support. I pray that

this gives more women and girls the cour-

age to explore themselves more naturally

and authentically.

Amrit Atma Kaur Exeter, New Hampshire

Well RoundedReading Roger Cole’s Anatomy column

(“Round Control,” Sept. ’09) was a light-

bulb moment for me. As a yoga teacher

and chiropractor who uses bodywork and

yoga therapy with patients, I have sadly

seen an epidemic of hamstring injuries

in advanced yogis. I’ve been theorizing

about why—from sacroiliac joint insta-

bility to one leg being longer than the

other—but Roger’s simple explanation

spoke to me. Embrace a little flexion in

the spine to take the focus off that ham-

string attachment. I can’t wait to share

this with my students and patients.

Robin Armstrong, DC Vancouver,

British Columbia, Canada

Breathe ReliefHow pleased I was to read your story

“Pain Reliever” (Sept. ’09), about fibro-

myalgia and yoga as a healing measure

for this neurologically based condition.

Yoga is the only thing that helps me with

reflex sympathetic dystrophy, a debili-

tating chronic pain syndrome from which

I suffer. Thank you for the reminder that

by choosing to stop, look, and listen, we

can unleash the full power to heal our-

selves from the inside out. How perplexing

that few medicines harness the complex

simplicity of one’s own breath!

Leslie Thurston Freedom, New Hampshire

Feelings About GuiltSally Kempton’s “Goodbye, Guilt” (Sept.

’09) came just when I needed it. I didn’t

realize that guilt has kept me from fully

enjoying all the wonderful things and

people in my life. I’m looking forward to

practicing her remedies so that I can stop

being a bystander to true happiness.

Melanie Deal Fort Mill, South Carolina

Dance PartyI was thrilled when I saw Dana Flynn’s

Home Practice “Cosmic Dance” (Sept. ’09).

Flynn’s refreshing and creative ap proach

made this month’s issue more exciting

for me. I taught the sequence to a class,

where women of varying ages and levels

fell in love with themselves and the prac-

tice. Flynn’s teaching style has profoundly

changed my life, and I am glad Yoga Jour-

nal introduced a little bit of the cosmic

dance into its pages.

Nancy Elkes New York, New York

SEND FEEDBACK TO Letters, Yoga Journal,

475 Sansome Street, Suite 850, San Francisco,

CA 94111; email: [email protected];

fax: (415) 591-0733. Include your name, city,

state, and phone number. Letters and emails

may be edited for length and clarity.

The exercise instructions and advice presented in this magazine are designed for people who are in good health

and physically fit. They are not intended to substitute for medical counseling. The creators, producers, partici-

pants, 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.

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omR

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One of the first questions teachers

hear from new students is, “How long

will it take?” The question not only refers

to how much time will be necessary for

practice, but also to how long it will take

to actually learn and master yoga. Time

has been called the poverty of our era.

The hurried pace of modern life drives us

to feel we have little time for the things

we want or need. Time has always been

precious, but too often we allow our lives

to become frenzied and stressed. The new

student wants to know how much time he

or she must dedicate, how much of the day the yogic

endeavor will require, and how long it will take to

reach the goal. I have often answered these ques-

tions by saying, “It will take the rest of your life.”

This is actually good news. Yoga is not a goal at all—

it is a lifelong process of living and learning that nur-

tures our being and enriches the quality of our days.

Realizing the significance of this insight removes

unproductive pressures we may otherwise bring to

our approach. We have our entire lifetime.

We will always have much to learn in the way of

skills and techniques, but the essence of yoga is

deeper—it is always immediate and available as it

grows from refining our attunement to the flow of

life, and life force. Our bodies constantly change

take your time

Can we approach yoga in a way

that is free of the time constraints

we impose on ourselves?

N O V E M B E R 2 0 0 9 Y O G A J O U R N A L . C O M 1 9


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living yoga

and adjust to our internal and external

states, not only from day to day but

also through many stages of a lifetime.

That is why a more meaningful practice

promises no end but provides a constant

journey of learning and discovering.

Advancing our practice implies refin-

ing our ability to see and listen to our

body on deeper and subtler levels. Cul-

tivating this internal perception is more

important than merely attaining more

exotic postures. We can develop great

strength or flexibility but miss the heart

of the practice. Someone may be able

to twist into a pretzel while balancing

on one finger and still be a novice who

misses the heart and experience of yoga.

Making the time for a yoga practice

means honoring and loving ourselves

enough to dedicate time each day to

our own well-being. Serving ourselves is

a part of serving others. Only when we

take care of ourselves can we have more

abundant energy to give to others and

to our endeavors.

When a student tells me, “I can’t

find the time to take out of my daily life

for practice or exercise,” I reply, “Neither

can I.” I don’t have time to “take out”

for my yoga practice either, and yet

I keep up a regular practice. I certainly

know that I have much more energy,

much more quality time and freedom,

and much better health than would have

been possible without having allowed

myself time for asana. In truth, yoga

doesn’t “take time”—it gives time.

Reprinted with permission from Yoga

Beyond Belief: Insights to Awaken and

Deepen Your Practice, by Ganga White

(North Atlantic Books, 2007).

take your time

If you want to develop the mental

focus and flexibility to accomplish

more in less time, to stay calm in

stressful situations, and to solve

problems creatively, take a break and meditate. Psychologists

at Liverpool John Moores University in the United Kingdom

recently tested meditators and nonmeditators to see how well

they could tune out distractions to quickly accomplish a

detailed task and how well they could override their automatic

thoughts and behaviors. Experienced meditators performed

significantly better than did those who had never meditated.

Take regular mindfulness breaks throughout the day. In a

seated position, focus attention on your breath. When your

mind wanders, return your focus to your breath. You don’t

need to empty your mind or have perfect attention. It is the

act of noticing distractions and coming back to the breath that

lends the mind steadiness (sthira) and ease (sukha). (See

“Busyness Plan” on page 51 for several other mini-meditation

options.) KELLY MCGONIGAL

make space for practiceWhat to do when you’re

too busy to meditate? Meditate, of course!



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people

Yoga Sutra in Action

Kate Holcombe’s

teachings apply

the Yoga Sutra of

Patanjali to daily life.

She is the founder

and co-director of

the Healing Yoga

Foundation in

San Francisco.

YOGA DIARY Share your

personal stories with us at

yogajournal.com/submissions.

first dono harm

Yoga Sutra II.30

The principles of respect for others include nonviolence,

honesty, noncovetousness, moderation, and nongreediness.

The five yamas, the first limb

of Patanjali’s eight-limb guide to

an ethical, meaningful life, are

principles for interacting with

the people and all other living

things in the world around us.

Patanjali begins the introduc-

tion to the yamas in II.30 with

ahimsa, or nonharming, for

good reason. Ahimsa, the first

yama, is the foundation for the

remaining four that follow.

For example, Patanjali uses

the word satyam for the second

yama. Often translated as

“truthfulness,” satyam means

“truth that doesn’t hurt.” Like-

wise, if we practice asteya (non-

covetousness), brahma charya

(appropriate boundaries), or

aparigraha (accepting only what’s

appropriate), we act from a

place of kindness and respect

for ourselves and others.

This is perhaps the key piece

inherent in the teaching of

ahimsa: While it is a wonderful

and noble thing to act kindly

toward our neighbors, when we

act harmfully, the person we

harm most is ourself.

KATE HOLCOMBE

A remarkable quality that many New Yorkers share is

the ability to move at top speed. Shortly after moving to

Manhattan, I found myself grumbling at slow walkers

and quickly zigzagging around them on sidewalks like a

seasoned city dweller. Then one day I noticed a billboard

that read: “Where are you going?” I was floored by the

simplicity of the question. I was going to yoga class—at a

blurring pace, as usual, but I wasn’t even late. In an instant

I recognized a conflict with my practice: I was violently

throwing one foot in front of the other with a scowling

mind, oblivious to the world, annoyed with people who

had every right to walk comfortably as I went to my class,

where I expected to find peace and relaxation on my mat.

I committed to practicing sidewalk yoga, which for

me was a way of mindfully practicing ahimsa (nonharm-

ing) with myself and others. Walking became a medita-

tion that immediately led to other revelations. Because I

chose to focus on slowing down, I became witness to the

miracles happening all around. A man in an expensive suit

helping a young mother carry a giant stroller down the

subway steps. Concerned passersby stopping to pick up

oranges that had rolled off a fruit vendor’s cart. An old man quickly pulling a child

back on the sidewalk as a car ran a red light. Kindness everywhere, in this city of

fast walkers. I learned to appreciate the yoga of each moment, the yoga that occurs

when we are in the world with open eyes and light feet. SARA L ITTLE

sidewalkyoga A New Yorker finds

peace on the street.



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wellness

kitchen medicine

Bowls of cu min,

turmeric, cinnamon,

mint, black pepper,

and dried ginger

as well as bits of tree bark and leafy sprigs are

spread out before me on a wooden countertop—an

aromatic textbook of herbal healing. I’m at Rasa

Ayurveda, a holistic health center in Kerala, India,

where we’re learning how, like an art, Ayurveda

uses herbs and spices for their healthful proper-

ties. This is true for food and for drink.

Good medicine can be simple; we’ll steep these

dried herbs and spices to make “healing waters”

that address the body’s imbalances. “When you

take herbs with water, you strengthen your whole

system,” says Z Light Miller, an Ayurvedic practi-

tioner in Sarasota, Florida, who has used healing

waters for 30 years. “Their potency goes directly

into the body—it’s like taking liquid medicine.”

The cook at Rasa Ayurveda sets a stainless

steel pot on a burner and turns on the heat. She

scatters whole cumin seeds into the dry pot, and

they release a woody, fiery smell. Beneficial for

all body types, cumin, or jeera in Hindi, stimulates

digestion. The pot sizzles as water is added, and a cloud of steam puffs up. As the jeera water

cools, we learn the effects of other simple preparations. Cardamom water is good for a gassy

stomach, for example, and fennel water aids breast milk production. You can drink these herbal

infusions just as you would regular water: Carry a bottle with you and sip all day. JENNY ROUGH

JEERA WATER

WHY? Besides aiding diges-

tion, cumin flushes toxins

from the body.

HOW? Dry roast 1⁄2

teaspoon of whole cumin

seeds in a heated pot until

their color darkens slightly

(about 10 seconds). Add 1

quart of water and bring

to a boil; boil 3 minutes.

Strain and serve warm or

at room temperature.

CINNAMON WATER

WHY? Cinnamon helps

reduce cholesterol and sta-

bilize blood-sugar levels.

HOW? Crunch a whole cin-

namon stick with a rolling

pin. Add the broken chips

to 1 quart of water and

simmer for 10 minutes.



PRANA WATER

WHY? Tulsi is considered a

spiritual herb in India, used

to balance the body’s whole

system. It’s especially good

for the lungs.

HOW? Drop a sprig of tulsi

(holy basil) in a glass of

room-temperature water

and place in the sun for an

hour. You can grow tulsi in

a pot at home or look for its

sister plant, Thai basil, in

Asian markets.

DRIED GINGER WATER

WHY? Good for relief from

nausea, dried ginger will

pierce through the heavy

sensation you may get after

eating a cheesy dinner or

too much ice cream.

HOW? Grind 1 teaspoon

of dried ginger and heat

it to a boil in 2 quarts of

water. Boil for 3 minutes.



Steep herbs and spices to make simple

healing tonics.

Recipes for healing waters

by Niika Quistgard of

Rasa Ayurveda.



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food

Denise Cerreta had just opened a small organic café in

downtown Salt Lake City six years ago when she had what

she describes as a spiritual epiphany. The former acupunc-

turist was struck by inspiration to make her prices dona-

tion based. “I didn’t really hear a voice,” says Cerreta, “but it was a profound

experience. When the next person walked through the door, I said, ‘Just choose

your own price.’ At that moment my heart expanded, and I knew what I was

supposed to be doing with my life.” A few years later, she was invited to speak

at the International Women’s Conference at His Holiness Sri Sri Ravi Shankar’s

Art of Living international headquarters in Bangalore, India. She spent three

weeks there, serving meals to thousands of people daily. “This moved me to

another level in my commitment to end hunger,” she says. “The honor and

blessing of serving food is what I love.”

Today, Cerreta’s café has become a nonprofit community kitchen called One

World Everybody Eats, where customers pay whatever they choose to for their

meal. There’s always one complimentary dish on the menu (usu-

ally dahl and rice), and meals can also be paid for by volunteering

in the organic garden, kitchen, or community.

One World’s success inspired Cerreta to create a nonprofit

organization that helps aspiring restaurateurs launch community

kitchens based on One World’s formula. Three are currently in

operation—SAME (So All May Eat) in Denver, One World Spokane,

and Potager, in Arlington, Texas—with some 60 other projects

under way nationwide. This year Cerreta turned the kitchen

over to her head chef, Giovanni Bouderbala, so she could focus

exclusively on mentoring. “We all deserve to eat healthy food,”

says Cerreta, “and as a community, we can make it available to

everyone. We’re like a spiritual franchise.” LAVINIA SPALDING

Makes 4 to 6 servings

One World’s chef, Giovanni Bouderbala,

garnishes this vegan winter soup with

toasted hulled pumpkin seeds and

serves it with warm cornbread.

2 tablespoons extra virgin olive oil

1 medium yellow onion, chopped

1 pound butternut squash, peeled

and cut into 1⁄2-inch cubes

1 pound pumpkin, peeled and cut

into 1⁄2-inch cubes

3 cups vegetable broth

1 to 2 tablespoons agave nectar 1⁄4 teaspoon nutmeg 1⁄4 teaspoon cinnamon

Salt and white pepper

1 Heat the oil in a medium saucepan

over medium heat.

2 Add the onion and cook until

softened, 5 to 7 minutes.

3 Add the squash and pumpkin and

cook for an additional 3 to 5 minutes,

stirring frequently. When the squash

starts getting soft on the edges, add

the broth. Cover and simmer on low

heat for 20 minutes.

4 Remove pan from heat and let cool

for 5 minutes.

5 Transfer to a blender, along with

agave nectar, nutmeg, and cinnamon.

Carefully, as hot liquids may splatter,

blend on medium speed,

in batches if necessary,

until the soup is smooth.

Season with salt and

pepper to taste.

A community kitchen feeds

everyone.

food for all

creamy wintersquash soup



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NA

NC

Y D

ION

NE

community

license to teach Yoga schools across the nation

respond to government regulation.

This spring, yoga teacher trainers in New York got to put

their stress-relieving practices to the test. More than 80 yoga

schools received cease-and-desist letters warning them to

either obtain licenses to train teachers or risk fines of up to

$50,000. The licensing process required, among other things,

state approval of each school’s teacher training curriculum.

Leslie Kaminoff, founder of the nonprofit Breathing Proj-

ect studio in Manhattan, responded with a July fourth “Dec-

laration of Independence” for yoga teachers, objecting to

government involvement in yoga teacher training. Kaminoff

created the Independent Yoga Educators of America (iyea.

us), a group whose mission is to protect yoga from state inter-

ference. Other teachers in New York formed Yoga for New

York to fight licensing. The efforts of the groups paid off: The

State Education Department suspended its licensing push,

pending action on New York senator Eric Schneiderman’s

proposed legislation to change New York law so that yoga,

dance, and martial arts teacher trainings would be exempt

from state licensing requirements. But New York yogis

aren’t the only ones feeling regulatory pressure. Yoga teacher

training programs in more than 20 states have come

under the watchful eye of regulators who maintain

that training institutions should be licensed as

vocational schools, like those that teach bus drivers.

The reasons for licensing, say regulators, are to

ensure that students are giving their money to a

legitimate school, that schools follow state safety

guidelines, and that tuition is reimbursed if a school

is unable to fulfill its promises. “The state does not

want to regulate yoga,” says Patrick Sweeney, school

administration consultant for the Wisconsin Edu-

cational Approval Board. “But if you’re a school,

you’ve got to operate as one.”

While rules differ widely from state to state,

compliance generally requires application fees

(ranging from $100 in Utah to $3,000 in New

Hampshire), facility inspections, surety bonds that

refund tuition if the training programs go out of

business, and curriculum reviews. Some teachers

are complying with the requirements. Others, like

Ruth Fisk and her 13-teacher collaborative, the

Center for Yoga in East Lansing, Michigan, have

shut down their teacher training programs.

Several programs have removed themselves from

the registry maintained by Yoga Alliance, an indus-

try group that promotes standards for yoga teach-

ers and schools, since regulators can easily identify

studios and teachers that offer teacher training

programs by looking at the organization’s listings

of registered yoga schools. Yoga Alliance president

and CEO R. Mark Davis says that while Yoga Alli-

ance is a nonprofit, and therefore restricted from

lobbying, he talks to state regulators about their

requirements and procedures, and he subscribes to

a legislative monitoring service to keep up to date

on actions in various states.

It’s too soon to tell how things will shake out

state by state, but the current thrust toward state

licensing of teacher training programs is giving rise

to discussions about standards and licensing within

the yoga community. And it shows that yoga is

being considered big business. NANCY O’BRIEN



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style

good to go Travel in comfort

and style with

great gear and

accessories.

Whether you’re taking a weekend

road trip, doing a business com-

mute or flying home for the holi-

days, traveling is easier when you

have what you need to keep you

feeling comfortable and grounded.

CARRY ON Big enough to carry all of

your odds and ends and an outfit besides,

Gaiam’s gray cotton Beau Yoga Mat Tote

($29.98) has adjustable straps that hold a

rolled mat, gaiam.com. Tuck everything you

need for a weekend away into Athleta’s

roomy Tadasana Tote ($129) with an Asian-

inspired motif, and slide your mat right

into the pocket on the side, athleta.com.



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body’s immune system by taking EpiCor®—the all-natural supplement ingredient that’s clinically shown to help

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This product is not intended to diagnose, treat, cure, or prevent any disease.

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two hours after intake. NK cells are a major component of the body’s innate immune defense.


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style

FRIENDLY SKIES (top left) The soft

Bucky Travel Pillow ($29.95) is filled with buck-

wheat and has a cotton velour cover that comes

off for washing, bucky.com. Stay hydrated when

traveling with a Sigg aluminum water bottle

($21.99), mysigg.com. EO’s pursesize organic

hand sanitizing spray ($4.24) fends off cold

and flu germs, eoproducts.com. Dr. Singha’s Travel

Tonic ($11.50) eases jet lag with organic ginger

root and other botanicals, drsingha.com.

MEDIA FRENZY (top right) Don’t travel

without your favorite book, DVDs, and audio.

Eco-nation’s lightweight Neo speakers ($14.95)

for your iPod or MP3 player are made of recycled

materials, and they fold flat to travel or store,

fashionationstyle.com.

NO SKIDDING (right) The Yogitoes Skid-

less Mat Towel ($64) moonlights as a light-

weight travel mat for hotel asanas, yogitoes.com.

And Down Dog is possible without a mat, when

you wear organic cotton ToeSox ($15), which

have a nubby nonskid grip, toesox.com.



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once you taste a bowl of our Pumpkin Flax

Plus® Granola. Full of healthy, organic ingredients

like pumpkin seeds and flax, crunchy-sweet clusters of

toasted oats and crispy rice, and just enough cinnamon, it’s a

delicious step in looking out for the health and wellness of yourself

and your family—not to mention the planet.

Find out where you are on the path to sustainability at:

naturespath.com/getonthepath

1. Get an electric

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2. Get a goat

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Where are you on the path?


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( )Gently cooked veggies create salads that nourish you on cold days

and go easy on your digestion.

For a favorite winter meal, Cynthia Copple tosses cooked dark

greens with golden roasted squash and drizzles it all with a slightly tangy

dressing. As much as Copple, dean of Mount Madonna Institute’s Col-

lege of Ayurveda in Watsonville, California, loves vegetables and salad,

when the weather turns cold, she opts for cooked vegetables. “After

26 years of working with clients, I’ve found that eating raw foods can

increase the tendency toward getting colds and having congestion. Warm

dressed for winter

eating wisely by Shubhra Krishan

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Y O G A J O U R N A L . C O M 3 5

WARM SPINACH

AND SQUASH

SALAD (RECIPE

ON PAGE 38)


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nine daily servings of fruits and vegeta-

bles. I generally make composed salads

with separately prepared ingredients

bound together by a delicious dressing.

Some favorites include cooked carrots and

yams tossed with lemon juice and olive

oil and arranged over warm brown rice

that wilts the bed of greens underneath;

or a roasted beet salad whose soothing

yogurt-based dressing turns pink from

the beet juice.

Copple and Triguna suggest skipping

the raw lettuce and roasting, sautéing,

wilting, baking, steaming, or blanching

the components of your salad. Think sau-

téed red cabbage with toasted hazelnuts

in a ginger-yogurt dressing. If you’re con-

cerned that cooked veggies have fewer

nutrients than fresh ones, take note: In

a study published this year in the Journal

of Food Science, researchers showed that

some vegetables, including carrots and

green beans, actually have higher levels

of antioxidants after they’ve been cooked.

Like Copple, I’m partial to the flavor-

ful dark, leafy greens that prosper in cold

I learned this the hard way. I munched

for years on big leafy salads during the win-

ter and later felt uneasy and bloated. It

wasn’t until I learned more about Ayur -

veda and agni that I began to see the pat-

tern in my body and learned to enjoy

cooked salads during the cold season.

“Our stomach is not made for raw things,”

says Triguna. “In cold weather, everything

should be eaten in the cooked form.” It’s a

simple enough idea: By breaking down

rough, fibrous veggies with a little roast-

ing, steaming, or sautéing, I give my agni a

head start so it can digest everything more

easily and completely. A robust agni means

a happy tummy and a greater sense of over-

all well-being. With that information in

hand, I found myself becoming a connois-

seur of warm or room- temperature salads

that include a diversity of cooked vegeta-

bles and grains.

BUILD A BETTER BOWL

Salads have long been a darling among nu -

tritionists and health nuts alike, who find

them a good way to get the recommended

cooked food in the winter makes you feel

warm and nurtured,” she says.

When the weather turns cold, you may

find yourself less interested in raw, light

salads, and craving something warm and

hearty instead. That’s good intuition on

your part, says Devendra Triguna, presi-

dent of the All India Ayurvedic Congress,

an organization based in Delhi and made

up of 40,000 Ayurvedic practitioners, be -

cause eating raw produce in the cooler

months can strain your digestive system.

Those who practice Ayurveda, the tradi-

tional holistic medicine of India, believe

that raw fruits and vegetables cause your

agni (digestive fire) to work harder as it

breaks down food so that your body can

assimilate the nutrients.

“Uncooked vegetables deplete the met-

abolic fire in each cell and especially in

the digestive system,” Triguna says. “They

produce heaviness in the stomach. Unable

to process these cold foods completely,

the agni is forced to leave behind ama,

a toxic residue that wreaks havoc in the

form of gas, bloating, and stomachache.”


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nutrients such as lycopene and alpha- and

beta-carotene, according to a 2006 survey

published in the Journal of the American

Dietetic Association. Copple recommends

olive oil mixed with Bragg Liquid Aminos

as an alternative to vinegar. “Vinegar is a

fermented food that aggravates stomach

acidity,” she says, so you might want to

avoid it in your dressing. For example, try

a creamy yogurt-based dressing, flavored

with citrus, herbs, or spices.

Often I will simply trickle hot oil over

arugula and roasted vegetables. If I’m

feeling creative, I’ll dress my salad with a

fresh chutney, or mix up a sesame-ginger

dressing for quinoa and sweet potatoes (see

page 38 for recipe). Compose your cooked

salads with the rapture of an artist loading

fresh paint onto her palette, and you’ll

be rewarded with a melding of the hot

and tepid, tender and crunchy, sweet and

salty—an explosion of flavors and textures

in each bite. ✤

Shubhra Krishan is the author of Essential

Ayurveda. She lives in New Delhi, India.

minerals, and vitamins, nuts and seeds, in

general, insulate your nerves and organs

in cold weather, thanks to the healthy fat

they contain, according to Copple.

PLAY DRESS UP

One of my favorite salads is made of beets

sautéed in ghee, tender green beans,

steamed cracked wheat, and a few toasted

almonds, spooned over warm greens and

dressed with a squeeze of fresh lime

juice. While Ayurvedic practitioners like

Triguna would suggest that all parts of

a salad this time of year be cooked for

op timal digestion, I also like to toss hot

sautéed carrots with raw tender greens

like arugula, letting the greens wilt but

still preserving most of their nutrients

and texture.

Finally, what makes a salad a salad is a

flavorful dressing that coats the compo-

nents and brings them together. Most use

oil as a base, the simplest of all dressings

being olive oil mixed with fresh lemon

juice. Adding a little bit of fat to a salad

may help the body absorb cancer-fighting

weather. Rich in vitamins, mature greens

like beet, chard, collards, and mustard are

too fibrous and bitter to be eaten raw, so I

begin by sautéing or steaming them until

they wilt and turn bright emerald. Soft

and fragrant, the greens make a beautiful

bed for many winter salads. I like to stir-

fry spinach, top it with roasted spaghetti

squash and carrots, and give it a drizzle of

lemon juice and oil to finish it off. White

beans and roasted tomatoes make another

delicious topping for wilted spinach.

Of course, there are endless possibili-

ties for combining ingredients, but I gen-

erally build my salads with only two or

three vegetables so that my digestive sys-

tem isn’t overwhelmed. However, if I’m

feeling hungry and my agni is healthy

and strong, I’ll add cooked grains or le -

gumes like millet, chickpeas, or lentils to

steamed winter greens.

For me, no salad is complete without a

little crunch, so I often add toasted nuts.

Copple sometimes tops her cooked

greens with a handful of lightly toasted

sesame seeds. Packed with protein, fiber,




eating wisely recipes

QUINOA AND SWEET

POTATO SALAD

Quinoa and SweetPotato SaladM A K ES 4 S E RV I N GS

2 tablespoons white wine vinegar

or lemon juice

1 tablespoon unrefined roasted

sesame oil

1 teaspoon honey

1 teaspoon tamari or Bragg

Liquid Aminos 1⁄2 teaspoon grated fresh ginger

Juice of 1⁄2 orange

1 cup diced sweet potato

1 cup cooked quinoa 1⁄2 cup snipped chives

2 tablespoons slivered almonds

1 bunch braised kale or other greens

1 Whisk together first six ingredients

in a small bowl and set aside.

2 Place sweet potato in a steamer basket

over boiling water and steam 1½ to 3

minutes, until crisp-tender. Plunge into

cold water to stop cooking. Blot dry

with a paper towel.

3 Combine sweet potato, quinoa,

chives, and almonds with 3 tablespoons

of the dressing. Toss braised greens

with the remaining dressing.

4 To serve, arrange equal portions of

dressed greens on 4 salad plates. Place

equal portions of salad on the greens.

Adapted with permission from The Splendid

Grain, by Rebecca Wood (William Morrow

Cookbooks, 1998).

Warm Spinach and Squash SaladM A K ES 4 S E RV I N GS

Salad is pictured on page 35.

1 1⁄2 pounds delicata squash cut into

half moons, or butternut squash,

peeled and cubed

4 tablespoons olive oil1⁄2 teaspoon salt, divided

Freshly ground black pepper

3 tablespoons lemon juice or

red wine vinegar

5 cups (about 8 ounces) baby

spinach leaves 1⁄2 cup toasted sliced almonds

1 Preheat oven to 400°. In a 12-by-17-

inch baking dish, toss squash with 1

tablespoon of olive oil, ¼ teaspoon of

salt, and a few grindings of pepper. Bake

until squash is tender, about 20 minutes.

2 In a large bowl, mix juice or vinegar

with ¼ teaspoon salt. Add squash, spin-

ach, and almonds.

3 Heat remaining 3 tablespoons of oil

in a small frying pan over medium-high

heat. Carefully pour over salad (oil may

splatter) and toss to coat and wilt spin-

ach evenly. Serve at once.

Adapted with permission from Eat Well,

by Charity Ferreira (Oxmoor House, 2008).

Creamy Curry DressingM A K ES 1 1⁄2 CU PS

Drizzle this slightly tangy dressing over

roasted beets or other cooked vegetables

right before serving.

3 tablespoons lemon juice

2 tablespoons plain yogurt

2 tablespoons mayonnaise

4 teaspoons curry powder

2 garlic cloves, crushed

10 tablespoons extra virgin olive oil1⁄4 cup chopped cilantro

1 Mix lemon juice, yogurt, mayonnaise,

curry powder, and garlic in a bowl until

well combined. Whisk in the oil until

dressing is creamy and emulsified. Stir in

the cilantro. Store in a container in the

refrigerator for up to 1 week.

Adapted with permission from Totally

Vegetarian, by Toni Fiore (Da Capo, 2008).


balance

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During our first year of marriage,

in 1971, my husband, Daniel Ellsberg,

was indicted on 12 felony counts

for espionage, theft, and conspiracy,

which carried a possible sentence

of 115 years in prison. His release of

the Pentagon Papers (a 7,000-page

set of top-secret documents that re -

vealed how the U. S. Congress and

the American public had been lied to

about the Vietnam War) to the New

York Times and 18 other newspapers

resulted in a trial that lasted more

than two years—and fortified our

own deep commitment to the power

of truth telling.

This period was one of the most

intense, frightening, and meaning-

ful times of my life. I was terrified

that my husband would be physically

harmed or sent to prison for the rest of his life. At the same time,

he and I were gratified that we could use our access to the press to

help stop what we felt was an unnecessary, immoral, and disastrous

war. What is little known is that Daniel was inspired to release

the truths in the Pentagon Papers in part by the example of

Mahatma Gandhi and his concept of satyagraha. The literal transla-

tion of satyagraha is “holding to the truth,” and Gandhi spoke of it

as “truth force” or “soul force” or “love force.”

The truth Gandhi referred to was the universal truth that we are

all one. Through this recognition we can find a deep commitment to

nonharming and nonviolence, and a willingness

to sacrifice ourselves for the benefit of others.

Gandhi inspired people to be willing to endure

suffering as they participated in acts of non-

violent resistance, and to withdraw cooperation

from people and institutions that deny the truth

of our oneness by oppressing or harming others.

After spending two years in Vietnam while

working in the State Department, Daniel was

asked to write one of the volumes of the Pentagon

reflection by Patricia El lsberg

ILL

US

TR

AT

ION

: M

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AR

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got to be true

( )Find the power that comes from honoring your own personal truth and

the universal truth of our oneness.

Daniel and Patricia Ellsberg in 1971, ready to go to court over the Pentagon Papers.



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people surrounded us. Standing in front

of a sea of shouting reporters, Daniel

showed his commitment to the truth by

taking full responsibility for the release

of the Pentagon Papers. While we were

standing together in the middle of ut -

ter chaos, I was holding Daniel’s hand. I

had the feeling that an electrical current

was pulsing through the two of us and we

were grounded in the truth.

We stood in a field of power much

greater than we were, a truth force that

guided and protected us. I felt a profound

sense of peace, of oneness with all be ings,

and of strength to face whatever conse-

quences would come our way. I believe all

of us can tap into the power of the truth

nonviolent activists, we managed to

distribute portions of the documents to

18 other newspapers and elude an FBI

manhunt. In our pursuit of the truth,

we had a support group and felt

connected to oneness. Luckily, the

case went to the U. S. Supreme Court,

which upheld the newspapers’ right

to publish.

Charges against Daniel and his

codefendant, Tony Russo, were

eventually dismissed due to gross

governmental misconduct. White

House crimes against Daniel, in cluding

the burglary of his former psychoana-

lyst’s office, illegal wiretapping, an abor-

tive effort to physically “incapacitate

him totally,” and subsequent attempts

by the White House to cover up these

actions contributed to the impeachment

proceedings against President Nixon,

his resignation, and the ending of the

Vietnam War.

I vividly remember the moment we

came out of hiding to attend Daniel’s

ar raignment. The press and a crowd of

Papers and then was given access to the

whole 47-volume study. It documented

how four presidents in a row, from Tru-

man to Johnson, deceived the public and

Congress about our country’s involve-

ment in Vietnam, their aims, their strat-

egies, and the costs and prospects for

success or stalemate. After Daniel read

the whole study, he felt that Americans

needed to know the truth. Despite being

aware that he risked spending the rest

of his life in prison, he decided to reveal

the top-secret study to the public.

VOICING TRUTH

The impact of this revelation was pro-

found. The New York Times, the Wash ing-

ton Post, and two other newspapers were

en joined from publishing the documents—

the first injunction of the press in Ameri-

can history. Immediately after the Nixon

administration enjoined the New York

Times , Daniel and I went underground

for 16 days.

With the support of a small group of

friends, some of whom were Gandhian


reflection

I felt a sense of peace, of oneness with all beings, and

strength to face whatever consequences would come.


live with greater integrity in my own life

now? What truths do I need to recognize?

What patterns of behavior do I want to

change? What resources or guidance can

I call on to give myself the strength to

behave more in alignment with my val-

ues? Imagine what it feels like to live from

a place of greater integrity and whole-

ness. What does it feel like to be more

fully connected to the truth force or soul

force of your being? What do you need

and intend to do to realize this aspiration?

Now take a moment to make a com-

mitment to yourself to take a brave step

in the direction of greater integrity and

truthfulness. When you feel that you are

ready, slowly and gently bring this truth

meditation to a close. Taking a few deep

breaths, return to the present moment,

feeling your connection to your own truth

and to all of life. ✤

Patricia Ellsberg is a meditation teacher

and well-being consultant who co-teaches a

meditation course called Awakening Joy. See

patriciaellsberg.com for more information.

Now, imagine that you are breathing in

and out through your heart and, with each

breath, filling your heart with warmth and

light. Imagine that you are immersed in

a field of love. Let this loving energy fill

your whole being, until you feel you are

being breathed by it.

Open to the truth of our oneness and

interconnectedness—how we all breathe

the same air and are sustained by the same

Earth. Let a sense of the sacredness of all

life come into you and fill you.

Remember a time when you acted from

this sense of interconnectedness and one-

ness, when you listened to the voice of

your own conscience and experienced

the power of holding to your truth. What

does that feel like in your body? What

does that feel like in your being?

Now open to any ways you are not act-

ing with integrity at this point of your life.

When is your behavior clouded by desire

or by aversion or wishful thinking? How

does that feel in your body? How does it

feel emotionally? From the perspective of

your wisest self, ask yourself: How can I

force when we stand up for the truth and

act with integrity and compassion.

In the years since the trial, in addition

to continuing my work as a social-change

activist, I have practiced Buddhist medi-

tation in the Theravadan tradition and

am leading and teaching reflection as a

spiritual practice and as a means to know-

ing our personal truth and the universal

truth of our oneness.

TUNE IN TO YOUR TRUTH

If you’d like to dedicate some time to

exploring the power of truth, simply take

a few moments to tune in to yourself.

Get comfortable. Become aware of your

breath, breathing deeply and slowly.

On the inhalation, breathe in a sense

of calm and relaxation. With the exhala-

tion, send this energy to any part of your

body that is tense or holding uncomfort-

able emotions. With each breath, become

more and more relaxed, finding your own

way to the still, quiet center of your being

... to a place of wholeness, completeness,

and integrity.



KEEP HIPS

LEVEL WITH

FLOOR

OPEN AND TURN

FROM CHEST

LIFT SIDES OF

RIB CAGE EVENLY

ALIGN HEAD

WITH SPINE



basics

DON’T lift the left hip while turning.

DO release the left buttock downward,

and lift the left ribs.

by Marla Apt

In cultures all over the world, you’ll find

mention of the axis mundi, a representation of

the connection between the sky and earth, where

north, east, south, and west meet. It symbolizes the

union between the mundane and the Divine, the

material and the spiritual. You might have seen it as

a tree, a Maypole, a cross, or a column. In a seated

twist like Bharadvajasana I (Bharadvaja’s Twist),

the spine is like your own axis mundi. The base

of your spine points toward the ground, while the

rest of your spine reaches up to support your head.

Being conscious of both ends of the column in the

pose can help connect you to the world around

you and support your quest for inner peace

and tranquillity.

(bharadvajasana I

bharadvaja = a poet-sage credited

with composing Vedic hymns

asana = posture)

bharadvaja’s twist



basics

pose benefitsRelieves some types

of lower backache

Eases some causes of neck pain

Loosens stiff shoulders and neck

contraindicationsEyestrain

Migraine

Knee injury

Bharadvajasana I also stretches the

spine, shoulders, and hips; massages your

abdominal organs; opens the chest; and

relieves some types of lower backache

and neck pain. Unlike some other twist-

ing poses, such as Marichyasana III, in

which your legs and upper body are bound

to gether, Bharadvajasana I gives your

whole torso freedom to turn, making it

one of the only twists that can be safely

performed during pregnancy.

That freedom makes it easy to get

swept up in the twisting action and to tilt

your axis one way or another. For exam-

ple, if the base begins to shift at your hips,

one side of your back will lengthen while

the other side contracts, and the shorter

side can get compressed while you’re twist-

ing. The resulting distortion in the spine

can block the energy running along your

axis mundi, which makes having an open,

tall spinal channel all the more important.

Like most other asanas, Bharadvajasana

I is a balancing act, one that can be men-

tally as well as physically centering. A few

variations will help you get a feel for how

to keep your hips level with the floor, both

sides of your torso and back long and even,

and the central axis erect. From there, you

1Practice on a

chair to take

your ankle and

knee joints out

of the equation.

2Use blankets as

props and support

yourself on your

hands to learn

proper alignment.

can enjoy the freedom of turning from a

solid foundation with a calm presence

that might take you higher.

PULL UP A CHAIR

For the first variation ( see figure 1), you

need a folding chair. Practicing the pose

on a chair takes potential strain on the

ankle and knee joints out of the equation,

so you can focus on keeping your hips

level and lifting and opening the chest

while twisting. Begin by sitting sideways

on the chair with the backrest to your

right. Place your feet hip-width apart and

parallel to each other on the floor, and

align your knees directly above your feet.

Exhale, turn toward the back of the

chair, and place your hands on top of the

backrest. Continue to turn, twisting from

your rib cage up to the top of your chest.

At this point, it’s a good idea to look down

at your knees. If your left knee is jutting

out in front of your right, that’s a good

indicator that the left side of your pelvis

is shifting forward. So you’ll need to make

a little adjustment: Focus on distributing

your weight evenly on both of your sitting

bones, and bring your knees back in line

with each other.

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Now that your base is established, you

can begin to broaden your chest. On an

in halation, lift your chest. Then exhale,

seeing if you can turn a little more to the

right, and place your right hand on the

corner of the chair seat behind you. On

the next inhalation, lift through your belly

to create space between your ribs and pel-

vis; exhale and continue to twist. Next,

take your left shoulder back and open the

left side of your chest. Move your shoul-

der blades and upper back ribs in toward

your chest to support the lifting of your

chest and opening of your shoulders.

Check in with your base again: Are you

still sitting balanced on both buttocks?

Finally, lift both sides of your rib cage

and chest evenly so that your collarbones

are level with the floor. Keep your lower

back long, pin your outer shoulders back,

exhale, turn your chest one more time to

the right, and then let your head follow

to look out toward the right. Now that

you’re in the complete twist, you can hold

the finished pose for 30 seconds before

gently releasing on an inhalation to come

back to center. When you’re ready, sit on

the other side of the chair and repeat.

HAND DOWN

You can put away the chair and grab a cou-

ple of blankets for the second variation

( see figure 2). In this pose, you establish

the alignment of your legs while placing

your hand on the floor to keep your pelvis

level and your torso upright. Sit on the

front edge of two folded, stacked blankets

in Dandasana (Staff Pose). Shift your hips

to the left side of your blankets so that

only your right buttock (not the thigh)

is on the front corner of the stack. Bend

your knees, and swing your legs to the

left. Lay your feet on the floor outside

your left hip, with your left ankle resting

in your right arch. Your knees and thighs

should face straight forward. Let your

left buttock drop into the space between

the blankets and your feet. If having both

knees on the floor is painful or if your

ankles are stiff, use more blankets or con-

tinue working with the first variation.

When you’re settled, face forward and

place your right hand beside your right

hip. You might find yourself leaning to the


basics


Slowly revolving into the pose takes patience,

especially if you’re eager.

unable to reach your left arm, place a strap

around your left elbow and hold the belt

with your right hand.

Next, roll your right shoulder back to

broaden the chest, and reach in front of

you with your left hand to hold on to your

outer right knee. If you can’t quite reach

your knee, hold your outer right thigh or

the inner edge of your left leg. (Later, after

you’ve come into the full twist, you may be

able to crawl your left hand closer to your

outer right knee.)

The bind will bring you into the first

stages of a twist. But before you go fur-

ther, drop your left buttock and outer hip

toward the floor as you lift the left side of

your chest. Without disturbing the bal-

anced level of your foundation, exhale and

revolve your chest from left to right. You’ll

feel a stretch in the front of your right

shoulder as you move it back. If you can

reach your right knee, try to extend your

left arm straight. It will feel as though

your left arm is pulling your right shoulder

back more. To further open your chest,

move your shoulder blades in toward your

chest and lift the left side of your chest so

that the right and left sides are even.

This can be an intense stretch, but bring

attention to your axis and notice if your

spine is still perpendicular to the floor or

if you are leaning to the right. Exhale as

you release your outer left hip down toward

the floor and inhale to raise the left side of

your waist and ribs. Maintain an even lift

along the right and left sides of your rib

cage as you exhale, and turn around your

axis, head following last.

Slowly revolving into the pose like this

takes some patience, especially if you’re

feeling eager. But in the end you’ll have

built a twist that is solid and divine from

the earth to the sky. ✤

Marla Apt ( yoganga.com ) is a certified

Iyengar Yoga teacher in Los Angeles.

right, so push off with your right hand to

help you drop your left buttock and rebal-

ance. Lift the sides of your rib cage evenly

so that, from the waist up in this position,

you look as though you are standing in

Tadasana (Mountain Pose). Next, cross

your left hand in front of you and hold

your right knee. Move your right hand

behind you on the blanket.

GROUNDED TWIST

On an inhalation, lift the sides of your

chest, and with an exhalation, begin to

turn your chest to the right. Roll both

shoulders back and broaden your chest.

Continue to drop your left outer hip and

buttock as the left side of your chest

ascends. This will help lengthen the left

side of your back. To remain grounded on

the left side as you turn to the right, roll

the outer edge of your left shin and little

toe onto the floor. You can also push

off your right hand to help you put

weight on your left shin and keep

your axis vertical. Roll both shoul-

ders back and move your shoulder

blades in toward your chest. Bring

your upper spine, shoulder blades,

and back ribs forward as you exhale

and turn to the right.

Turn your head, keeping it aligned with

your spine so that from the crown of your

head to your tailbone, your axis is verti-

cal. With your head and spine centered,

be mindful of the balance in your pelvis;

although you may not feel as though you

are twisting as far as possible, you will feel

the centering quality of the pose. After 30

seconds, inhale and turn back to center.

Stretch your legs into Dandasana, shift to

the right side of your blankets, and swing

your feet to the right to twist to the left.

FINAL REVOLUTION

To do the classic pose, add a bind that

lets you open the chest and shoulders

and deepen the twist even more. Begin

as you did in the second variation by sit-

ting on the blankets with your knees bent

and feet resting on the floor at your left

side. Before you start the twist, bend your

right elbow and reach your right forearm

behind your back to clasp your left upper

arm, just above your left elbow. If you are

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I’ve dropped in on a yoga class with a

popular teacher in Los Angeles. The room

is full of slim blond yoginis moving like

synchronized swimmers through a vinyasa

series. Fifteen minutes into the sequence,

the teacher calls the class together to dem-

onstrate some alignment details. Half the

women in the room move forward. The

rest turn on their cell phones and begin

checking their messages.

Those women could have been doctors

on call, or moms with young kids at home.

But I suspect that they are victims, like so

many people, of the internal busyness syn-

drome—the breathless, stress-addicted

feeling of having way too much to do

and way too little time to do it. Internal

busyness, a complex of internally gen-

erated thoughts, beliefs, and bodily re -

sponses, can certainly be triggered by an

especially busy day or a lot of competing

demands. But unlike external busyness,

which is the more straightforward state of

simply having a lot to do, internal busyness doesn’t go away when

tasks are done. External busyness—the pressure that comes from

juggling a job, children, and all the tasks of running your life—can

be managed. It can even be a yogic pathway, if you know how to

practice with it. Internal busyness, however, manages you.

So when people tell me, “I’m so busy I can’t find time to practice,”

I always ask them which kind of busyness they’re distressed by:

external or internal. One clue that you might be suffering from the

internal busyness syndrome is this: When you

don’t have an immediate task at hand, when you

have a moment that could be devoted to a few

Ujjayi breaths or just spacing out, do you find

yourself still spinning internally, wondering what

you’ve forgotten to do? That’s internal busyness.

The paradox of busyness is a bit like the para-

dox of stress. On the one hand, human beings

busyness plan

wisdom by Sal ly Kempton

SA

RA

H W

ILK

INS

( )You can get out of your busy mind and find peace, even when you have too much to do.



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section of the brain? We expect our prac-

tice to give us something measurable, give

us more career leverage, or at least reju-

venate us so that we can go out and work

more. Our spiritual practice becomes

valued for its usefulness in our external

lives, rather than as the source of peace

and well-being that it was intended to

be. This assumption—that if we’re going

to spend time on something, it needs to

produce a measurable yield—is one root

of internal busyness.

One powerful way to work with a ten-

dency toward internal busyness is to peri-

odically pause for two to three minutes

during the day. While you’re at your desk

or doing the laundry, play with a yogic

practice like the ones described on these

pages. The idea is to do it for its own sake,

without expecting results.

Antirushing Practice

This practice releases the compulsion

that often arises when you’re in a hurry.

Try it now, and then practice it the next

time you feel yourself rushing.

STOP. Stand or sit totally still for one

full minute. First, say to yourself, “I have

all the time in the world.” Then, bring to

mind the image of a buddha in medita-

tion. Hold the thought of the image in

your mind while you breathe deeply and

slowly five times. Keep that image in

your mind as you continue on your way.

BUSYNESS AS AN ADDICTION

My friend Glenn is like one of the eight-

armed Hindu goddesses: a brilliant multi-

tasker. She can do five or six things more

or less simultaneously: run a meeting,

make her kid’s dentist appointment,

talk to a friend on the phone. For years,

she claimed that she did it all in a state

of flow—that peak action state in which

everything seems to be happening on its

own as you move effortlessly from one

activity to another. At one point, though,

she realized that she had become addicted

to the multitasking high.

Activity addiction is like any other

addiction: As it progresses, you need

more and more hits to get the original

glow. So you add one more item to your

schedule, then another. People ask you to

are built to be busy. We’re hard-wired

for action—when it comes to our minds,

muscles, or life skills, it’s use them or lose

them. To live is to act, as Krishna reminds

his disciple Arjuna in the Bhagavad Gita.

And there’s a lot of bliss in using our skills.

Given the choice, most people would opt

for a full life, even at the cost of having too

much to do. Happiness, so elusive when

we’re pursuing it, has a way of sneaking up

when we’re fully absorbed in something—

even if it’s just washing the dishes.

GETTING CAUGHT UP

But there’s also a dark, compulsive side of

busyness. You feel overwhelmed, driven

by your schedule, afraid of what will hap-

pen if you let something go. You run on

caffeine and adrenaline, get impatient

with your kids and then feel guilty, dread

running into friends because you’ll have to

stop and talk to them. Being in a hurry can

make you so task-focused that you ignore

others’ needs as well as your own. In the

famous Princeton Theological Seminary

Good Samaritan study, nearly all the stu-

dents observed walked right past a man

who was apparently having a heart attack

on the sidewalk. When interviewed later,

most of those who didn’t stop said that

they were in a hurry to get to a class.

That study offered an important clue

about internal busyness. It’s rooted in

an attitude about time. When the pace

of work is intensified, as it is in modern

industrial and postindustrial societies,

time is seen as a finite, ever-dwindling

commodity. Because time seems scarce,

people try to squeeze the maximum

amount of productivity out of every

minute. They tend to spend less time

on things like meditation, contempla-

tion, and singing—activities that can’t be

made to increase their “yield” on the time

invested in them. Even we yogis, who sup-

posedly have our eyes on the inner depths

of life, often find ourselves living by the

basic capitalist assumption that what we

do needs to yield a quantifiable result.

How many of us got more interested

in meditation when we read about the

University of Wisconsin MRI studies

that showed that people who meditate

can increase activity in the “happiness”


wisdom


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behind it. As she did, she moved past

those fears into a real peace. “I began to

feel the part of myself that is deeper than

fear of being alone, deeper than the fear

of not being enough, deeper than sadness

or boredom,” she said.

At the end of the week, once back in her

“normal” overscheduled life, Glenn faced

the problem of how to keep from go ing

back to her old habit of filling every min-

ute. The obvious first step was to do less.

This is not always easy, especially for

those with young kids or a demanding job.

But Glenn discovered that if she turned

down nonessential “extras,” like chair-

ing a committee or giving a talk, she had

more time to focus on the essentials. It

also meant that she could have real con-

versations with co-workers, do a round or

two of pranayama in between appoint-

ments, and even meditate for a few min-

utes be fore lunch.

Dealing with external busyness nearly

always demands practical solutions— dele-

gating or letting go of certain activities,

maybe even observing a weekly Sab bath,

a real day of rest and inner contempla-

tion. But internal busyness is the domain

of yoga. To truly address internal busyness,

you need two types of yoga. First, you need

inner practices that take you to your cen-

ter. Even if you aren’t ready to commit to

a daily meditation practice, you can get

into the habit of stopping several times a

day to center yourself through some form

of inner focus, such as the micropractices

found on these pages. Micropractices cre-

ate small refuge spaces in your day. Over

time, the sense of spaciousness you find

in these moments will expand until you

can access it at will.

The second type of yoga is more de -

manding, because it asks that you culti-

vate attitudes that allow you to act with

yogic awareness in everything you do.

Your actions become yoga when you act

with inner focus. Otherwise, you might

be doing wonderful things in the world—

making art, practicing poverty law, or

working for the environment—but you’ll

still feel overwhelmed and burned out.

There’s an old Zen story about two

monks who run into each other outside

their temple. One of them is sweeping the

join a committee, and you can’t resist. You

hear about a conference or a project, and

angle to get involved. You add clients or

classes. You speed date, go to two or three

parties each weekend, sign your kid up

for afterschool activities six days a week.

Pretty soon, you’re emailing while you’re

talking on the phone, reading while you’re

eating or doing asana practice, and help-

ing your child with her homework while

watching the news and feeding the dog.

On a fundamental level, being busy

nourishes the ego’s need to feel impor-

tant. But while it’s normal to derive a

healthy self-esteem from being engaged

with the world, the ego’s addiction to

busyness has at its core a terror of its

own emptiness. The ego feels, “If I’m

busy, that means I exist. I’m worthwhile.

I’m wanted.” When you’re active and

engaged, you feel part of the rhythm of

life. Our culture reinforces the assump-

tion that being busy equals being produc-

tive and important.

Practice: Finding the Nonverbal “I Am”

STOP. Close your eyes. Ask yourself,

“When I’m not busy, not productive, who

am I? When I’m not thinking, not moving

around, not emotionally engaged, who

am I?” Instead of looking for a verbal

answer, tune in to the space that opens

up right after the question.

GETTING OFF THE WHEEL

A few months ago, Glenn realized that

she was exhausted and needed to make

some changes in her life. She arranged to

take a week of her vacation time, when

her daughter was with her ex-husband,

for contemplation. The first day or so, the

phone rang constantly. Then it stopped

ringing. At first, Glenn found the silence

scary. Did it mean that she’d stopped

existing in her world of busy people? She

realized that, away from her job, she felt

meaningless, as if her existence had no

value when she wasn’t doing important,

helpful work.

Over the following days, Glenn sur-

rendered to being present with what she

was experiencing. She let herself inhabit

her fear of being left out—and the deeper

fear of nonexistence that seemed to lie


wisdom


strengthand toning

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©2009 by Yoga Journal, all rights reserved.

www.yogajournal.com


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of the zone of busyness and into an inter-

nal quiet. Still focusing on the breath, I

arrived at the program site five minutes

late, but so present that I was able to flow

right into my talk, with no bumps, no

nervousness. That moment was a kind of

turning point for me. For a friend whose

work demanded that he spend hours

every day in punishing traffic, the turning

point was a decision to keep his attention

in the heart while he was driving. For both

of us, the shift came with a decision to

focus inward at a moment of stress and

to allow the “gap,” the place of stillness

where time slows down, to show its face.

The one who is not busy lives in the

space between every breath, in the space

between each thought. In the space

between the end of one action and the

beginning of the next, we can merge into

the source of all action: the still point

between the turning worlds. Known in

Sanskrit as the madhya, the “center point”

or the “gap,” this doorway into spacious-

ness arises in every moment. We just don’t

normally notice it. “Human beings experi-

ence thousands of fleeting samadhis every

day,” says a sage in the ancient text Tripura

Rahasya. “But we pass them by, rushing

forward to the next moment.”

Meditation is the way we train our-

selves to notice. (It’s not an accident that

when Krishna began teaching Arjuna the

methodology of the yoga of action, he

started with meditation.) When we medi-

tate, we practice finding the still point

and lingering in it. Once we’ve learned

to inhabit it with our eyes closed, we can

begin to recognize the gap when it shows

up in the midst of activity.

That kind of meditation—meditation

on the fly, as it were—is often said to be

more valuable than sitting meditation.

But you can’t meditate on the fly until

you’ve had some practice in sitting medi-

tation. A regular sitting meditation prac-

tice trains you to identify the felt sense

of quiet mind, and then you have a better

chance of finding the quiet in the midst of

activity. After years of tuning in to the one

who is not busy, I’ve learned to step into

those still moments instead of overrid-

ing them. When I stop to savor that still-

ness, my subsequent actions flow from

temple steps. The second monk scolds the

first for sweeping instead of meditating,

saying, “You’re too busy!” The sweeping

monk answers, “You should know that

there is one inside me who is not busy!”

The “one who is not busy” is our own

pure Being, the unchanging presence

within us that effortlessly connects us

with the heart of the universe and imbues

us with the simple feeling of basic all-

rightness. That monk was able to act in

time and space from a state of stillness

and timelessness, because even in action,

he never lost contact with pure Being.

Internal busyness comes from the feeling

of not having enough time. When you act

with inner focus, it shifts you out of your

time bind by anchoring you in the place

where time is always enough.

BETWEEN PAST AND FUTURE

You might have experienced a moment

when your relationship to time shifted.

Maybe you were truly engrossed in a task.

Maybe you hit the “bingo” spot in an

asana and found yourself in pure, effort-

less presence. One minute, you’re in nor-

mal clock time, maybe wishing the clock

would move faster. The next, time slows,

and you’re in the gap between past and

future. In that gap, the timeless eternal

present arises. There is no time pressure,

because there is no time. When you enter

that zone, you have all the time you need

to complete your tasks.

Years ago, when I first started to give

public talks, I found myself late to a pro-

gram. I began to rush. I could feel anxi-

ety coursing through my body. Suddenly,

from some grace-filled inner realm, the

thought arose: “What do you think you’re

doing?” I tried to push it down and keep

rushing, but it came up again. Then I saw

the irony, the contradiction. I was going

to give a spiritual discourse, and yet my

hurry was taking me out of contact with

spirit! I stopped for a moment and prac-

ticed Stress Management 101, taking slow,

deep breaths until I felt some of the anxi-

ety drain out of my shoulders and neck.

When I continued on my way, I noticed

I was feeling different. Whether it was

the breathing or the intention to stop

rushing, something had moved me out


wisdom


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that quiet place and have a power that my

ordinary mind can’t come near.

Practice: Finding the Still Point

RIGHT NOW, begin to sway slowly from

side to side, inhaling to one side, exhal-

ing to the other. At the end of each

movement, notice the pause. Tune in to

the pause on the right side, then on the

left. Focus on the pause for a few sec-

onds, then let the movement flow from

that. Do this for two minutes.

STILLNESS IN ACTION

In the Bhagavad Gita, Krishna defines

yoga as “skill in action.” At first, that

might seem to simply mean being good

at what you do. But the true skill in action

is a natural fluidity that arises when you

can act from the perspective of the one

who is not busy. The one who is not busy

is free in all her actions because she knows

that she is untouched by the action and its

results. She’s the witness of action. When

action is happening, she can sit back and

allow it to take place. Yet, paradoxically,

she is able to fully engross herself in a task,

precisely because she is free from fear or

anticipation about the outcome.

Turning your daily actions into yoga

becomes a dance between doing your

absolute best and surrendering the out-

come. You can’t surrender the outcome

before you’ve made your effort, any more

than you can win the lottery without

buying a ticket. But as you make your

effort, as you go about your daily tasks,

the yoga lies in your intention to keep

turning to the one who is not busy and

to feel her steadiness, her detachment,

and her freedom. You won’t always see

her immediately, but once you’re com-

mitted to looking through activity to still-

ness, the one who is not busy starts to find

you. Tuning in to the one who is not busy

makes your effort, well, effortless. That’s

when action truly does become yoga, and

you become like an eight-armed action

deity, effortlessly multitasking with no

sense of being busy at all. ✤

Sally Kempton is an internationally recognized

teacher of meditation and yogic philosophy.

Visit her at sallykempton.com.



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Dates and Locations:


( )A postflight practice helps you get grounded and enjoy your

destination after a journey.

groundedtraveler

Traveling, especially by air, can wreak

havoc on your posture and your mental

state, not to mention your energy body.

Not familiar with your energy body? Think

of a time when you felt spacy, anxious, or

generally unsettled after traveling. Many

yogis believe that such a state occurs when

there is too much upward-moving energy

in the body, which leads to a sense of imbal-

ance. “My teacher John Friend believes that

travel results in decreased apana vayu, the

downward-moving, or rooting, energy of

prana,” says Anusara Yoga teacher Ross Ray-

burn. To mitigate the negative effects of a

long journey, Rayburn designed the following

sequence to root your energy down, which

will help you feel physically strong, mentally

clear, and energetically balanced.

“As you do this practice, cultivate a slow,

deep, even breath. On slow inhalations,

focus on rejuvenation, and on long exhala-

tions, focus on steady groundedness,” says

Rayburn. “And focus on a peaceful image or

thought so that your attitude grounds you as

well.” On the physical side, he advises that

you anchor yourself in three primary ways:

“Hug the muscles to the bones,” he says, “like

a warm embrace with the intention of insu-

lating the body and making it feel secure”;

move the thighbones back toward the ham-

strings, which has a grounding effect on the

body; and root the pelvis down toward the

earth so the abdomen, low back, and upper

body feel light. DIANE ANDERSON

to beginBe still Sit for a few

minutes in a comfortable

cross-legged posture. Culti-

vate a breath that evokes

calm, patient feelings, and

think of situations or places

that make you feel stable,

grounded, and secure.

Invoke Chant Om or an

invocation to connect to

something bigger.

Warm up Do three repeti-

tions of Sun Salutation.

to finishMeditate Sit for a short

meditation. Focus on sending

blessings to loved ones.

Rest Enjoy Savasana

(Corpse Pose) for 5 to 10

minutes. PH

OT

OS

: R

OR

Y E

AR

NS

HA

W/S

AN

DB

OX

ST

UD

IO;

MO

DE

L:

JE

RE

MY

SIM

ON

; S

TY

LIS

T:

LYN

HE

INE

KE

N;

HA

IR/M

AK

EU

P:

CH

RIS

MC

DO

NA

LD

; T

OP

: N

IKE

; S

HO

RT

S:

SH

AK

TI

AC

TIV

EW

EA

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home practice with Ross Rayburn



home practice with Ross Rayburn

1 Lunge Pose From Adho Mukha Svanasana (Downward-Facing Dog Pose),

step your right foot forward and come to the ball of the left

foot. See that your front shin is vertical and your left leg

is straight. Come up on all 10 fingertips and breathe deeply.

On each inhalation, with your “grounded” image in mind,

engage the muscles of your legs and lift the back thighbone.

On exhalations, keep your legs strong, scoop your tailbone

down and in, and root your pelvis toward the earth. Repeat

for 5 breaths on each side. Then return to Down Dog.

2 Utthita Parsvakonasana (Extended Side Angle Pose)Step your right foot into a lunge and bring your left heel to

the floor. Engage your leg muscles with a grounded quality

up the legs to the pelvis. Keep the legs strong. Place your

right hand by your right foot and lift your left arm up and

alongside your ear. Scoop your tailbone so that the abdomi-

nals lift. Root your pelvis so that your upper body lifts and

stretches. Stay for 3 to 5 breaths, then switch sides.

3 Downhill SkierStand with your feet parallel, sitting-bone-distance apart.

Deeply bend your knees and place your forearms on your

thighs. Breathe deeply and spread your toes to engage your

leg muscles. Keep your legs strong and move your thigh-

bones back and apart. Energetically root the pelvis down

and feel how this encourages the torso and spine to lift

and stretch upward. Stay for 3 grounding breaths. Stand

upright to come out of the pose.

4 Downhill Skier TwistNow add a twist to Downhill Skier. Once the thighs and pelvis

are rooted, place the right forearm on the left knee, twist

your torso, and raise your left arm. The challenge of this pose

is to maintain a grounded lower body while twisting and lift-

ing one arm. Stay for 3 breaths before standing all the way

up. Then pause and switch sides.

5 Prasarita Padottanasana (Wide-Legged Standing Forward Bend)Take a wide stance. The feet should be wide enough to feel

a stretch yet close enough to engage the muscles. Bend

forward and touch the floor with both hands. Spread the

toes and isometrically sweep the feet toward the midline to

engage and ground the muscles. Keep the muscles strong,

especially the outer-shin and inner-thigh muscles. Maintain

grounded thighbones as you exhale, scoop the tailbone,

and root the pelvis down. Stay for 5 breaths, then slowly

come up and stand in Tadasana (Mountain Pose).

6 Parsvottanasana (Intense Side Stretch)From Tadasana, step the left foot back and place it flat on

the floor. The distance between your feet is shorter here than

in previous standing poses, and all your toes should face

forward. On an inhalation, engage your leg muscles from

your feet to your pelvis. Move both thighbones back. Scoop

your tailbone so that the stomach lifts. Root your pelvis

down. Place your hands by your front foot and bend forward.

Breathe here for 3 breaths. Switch sides.

7 Sphinx Pose, with bent kneesLie on your stomach with your forearms on the floor, elbows

under the shoulders and hands elbow-distance apart. Place

12

9MORE ONLINE For ideas on what

to eat while on the road, visit

yogajournal.com/travelmeals.



cut out and save!

✄

your knees sitting-bone-distance apart, and bend your

knees 90 degrees so the shins are vertical. Breathe deeply.

Flex your feet and spread your toes to engage the muscles

of the legs. Press the bottom of your thighs and your knees

down and notice how this creates space to move the top of

your thighbones back. Keep the thighbones back (and the

knees down), and scoop your tailbone until your abdominals

lift. Ground yourself for 5 breaths.

8 Pigeon Pose, variationBring your right leg forward into Pigeon. Align the left leg

behind the left hip. Bend your left knee. Twist to the right.

Hold your left foot with your right hand. Place the left hand

or the left forearm on the floor. Breathe deeply and soften

any tension. Engage your leg muscles. Keep the lower

legs strong, left knee solidly on the floor as you scoop your

tailbone, root your pelvis, and twist your spine. Stay for 5

breaths, then repeat on the other side.

9 Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)Lie on your back with the legs extended. Lift your right leg

and interlace your fingers around the back of it at the middle

of the hamstring muscle. Engage the muscles of both legs.

Root your bottom thigh down as you scoop your tailbone,

root your pelvis down, and stretch through both legs. Take

5 breaths, and then switch sides.

7

6

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43

8N O V E M B E R 2 0 0 9 Y O G A J O U R N A L . C O M 6 3


ften described as the father of modern yoga, Sri Tirumalai Krishnam-

acharya (1888–1989) is today best known among contemporary Ameri-

can yogis as the teacher of such yoga legends as B. K. S. Iyengar, the

founder of Iyengar Yoga, and K. Pattabhi Jois (1915–2009), the founder of

Ashtanga Yoga. Krishnamacharya taught many people who went on to propa-

gate and influence the practice in the West, including his son T. K. V. Desi-

kachar, Indra Devi, and others. But while he laid a beautiful foundation for

our practice, few of us know much about him.

A scholar of the Vedas, Sanskrit, yoga philosophy, Ayurveda, and more,

Krishnamacharya spent seven years studying yoga with a Tibetan master

whose ashram was but a small cave. Upon returning to India, Krishnama-

charya honored the promise he’d made to his teacher to spread the knowledge

he had received, and began to teach. He never wrote a definitive manual, but

he spent his life offering something so profound that it continues to be

embraced by people around the globe.

Here, A. G. Mohan, a student of Krishnamacharya’s for 18 years, shares

his memories of this humble but exacting teacher, so that we might better

understand who he was and the essence of what he taught. THE EDITORS

memoriesof amaster

Sri T. Krishnamacharya brought enormous wisdom and devotion to the discipline of yoga. Here we get a glimpse into his life and teachings.

By A. G. Mohan with Ganesh Mohan

O

Illustrations by Olaf Hajek


ome photos of Krishnamacharya

show him placing his palms together

in a gesture known as the Anjali

Mudra. This gesture looks like the Indian

form of greeting, in which people bring

their palms together and say “Namaste,”

which means “salutations to you.” These

gestures are not the same, though. In Anjali

Mudra, the palms are not flat against each

other; the knuckles at the base of the

fingers are bent a little, creating a space

between the palms and fingers of the two

hands. When done properly, the shape of

the Anjali Mudra resembles a flower bud

that is yet to open, symbolizing the open-

ing of our heart. This signifies the poten-

tial for and intention to progress toward

greater spiritual awakening.

We can use the Anjali Mudra in most

asanas where our hands are outstretched

and parallel to each other. Instead of

keeping our hands apart, we can bring

rishnamacharya would usually sit in

his chair while I practiced. Some-

times he stood to observe me more

clearly. There was little space in the room;

only one person could practice comfort-

ably. The limited space wasn’t an issue,

though, because all asana lessons I had

with Krishnamacharya were one on one.

In the years I studied with him, I never

saw him teach asanas to a group of stu-

dents. One reason could have been that

he was not running a yoga school and

therefore did not have a group of students

to teach. But more pertinently, most stu-

dents who came to him to learn yoga were

motivated by ill health and could not be

taught yoga effectively in a group.

Usually, Krishnamacharya did not dem-

onstrate asanas to me. As a rare exception,

I recall a class in which Krishnamacharya

them together in the Anjali Mudra. This

helps to set a peaceful inner attitude dur-

ing the practice of asanas.

Additions like Anjali Mudra help en -

sure that asanas bring us humility rather

than an ego boost from achieving the

form of the asanas. Krishnama charya

greatly valued humility. The following

anecdote illustrates this.

A famous singer of South Indian classi-

cal music (Carnatic music) once came to

Krishnamacharya complaining of weak-

ness in his voice. The singer was very

worried that he might lose the ability to

perform in concerts. Krishnamacharya

prescribed some herbs and taught the

singer some simple asanas and breath-

ing. In a few months, the singer’s voice

improved significantly and he was able

to perform again. He returned to Krish-

namacharya to thank him. Evidently

proud of his recovered abilities, the

singer said, boastfully, “My voice has been

restored—listen!” He was about to show

mentioned that there were 32 variations

of Headstand. This seemed excessive to

me, and I must have looked a little doubt-

ful. He considered my expression for a

few moments. Then he said, “What? It

looks like you don’t believe me?”

Krishnamacharya gestured toward the

middle of the room. “Fold the carpet and

place it here,” he said. Then he proceeded

to demonstrate all 32 Headstand varia-

tions! At that time, he was about 85 years

old. As I observed over the years as his

student, it was in his nature to rise to the

occasion when faced with a question—

that is, if it was a meaningful question

from a serious student.

off his prowess when Krishnamacharya

stopped him. “I know you are a renowned

singer,” said Krishnamacharya. “But you

will remember, I taught you Jalandhara

Bandha [in which the head is bowed so

that, classically, the chin touches the ster-

num]. God has gifted you with a wonder-

ful voice, but keep the bandha in mind.

We must keep the head bowed and live

with humility.”

demonstration

anjali mudra

K

S



Ganges. Shiva appeared before Bhagirata

and agreed. Finally, the Ganges descended

to earth, but in the midst of doing so,

she was overcome with pride in her own

power and thought to display her might

by washing Shiva away by landing on his

head. Knowing what the Ganges was

thinking, Shiva imprisoned her in a lock

of his hair and would not release her to

earth. Bhagirata undertook meditation

once more, requesting Shiva to release

the Ganges. Shiva appeared before him

again and agreed to release the Ganges,

which then flowed along the earth. Again,

his ministers. Forsaking all the comforts

that went with his royal station, Bhagirata

retired to the forest, leading an austere life

and practicing deep meditation, seeking

the grace of Brahma, the Creator. Brahma

told Bhagirata that he had no objection

to the Ganges’ flowing down to earth but

that Bhagirata would have to request this

of the Ganges.

So, Bhagirata returned to his medita-

tion again, praying to the Ganges, who

appeared before him and agreed to flow

down to earth. But, she said, the earth

would not be able to bear the force of

her descent, so Bhagirata must first find

someone to bear the force.

Bhagirata next did meditation on

Shiva, asking him to bear the force of the

oga poses are named in various

ways. Some are named after animals

and birds, some describe the body

position of an asana, and some are named

after mythological figures. Some asanas

are named after ancient sages or derive

from mythology, with uplifting stories

behind them. For instance, Bharadvaja-

asana is named after the sage Bharadvaja;

Visvamitra-asana is named after the sage

Visvamitra. Bhagirata-asana is another.

Bhagiratasana? I can hear yoga teach-

ers searching their memories for this

unfamiliar name. This isn’t a new asana.

It is widely known as the “Tree Pose”

(Vrksasana), a balancing asana in which

you stand on one leg with the arms over-

head and the other leg raised off the floor,

bent fully at the knee and rotated outward

at the hip, with the foot planted on the

opposite thigh below the groin. Bhagira-

tasana was Krishnamacharya’s name for

the Tree Pose.

Bhagirata was a famous king in Vedic

mythology. His forefathers were perform-

ing a ritual known as the asvamedha, in

which a horse ( asva) played an integral

part. By a turn of events, the horse mistak-

enly ended up at the hermitage of a sage.

The forefathers caused much disturbance

to the sage in retrieving the horse, so he

cursed them, reducing them to ashes.

To revive the forefathers, the river Gan-

ges, which was in the heavens, would have

to be brought to the earth to flow on their

ashes. Bhagirata’s grandfather and father

were unable to undertake this task, so

Bhagirata took on the responsibility, leav-

ing the management of the kingdom to

continued on page 101

what’s in a name?Y



great escapes

Dive into your practice

and recharge your spirit

with a retreat experience

that meets any budget,

style, or schedule.

As avid yogis, we’ve spent some of the best times of our lives

deeply engaged with the practice, often on retreats. Yoga getaways

can be an opportunity to take stock of your life, set new intentions,

deepen your relationship with a teacher, or renew your commit-

ment to your yoga. Best of all, they can be a rejuvenating break from

the busyness of everyday life and a reminder of the richness and

depth that can be found in an experience as simple as breathing.

But when life is harried and the budget is tight—arguably, when

you are most in need of a retreat—going on one can seem out of reach. How can you get

away from work and family for a week? Where will you find the funds for a luxury trip?

Sometimes, taking care of yourself doesn’t seem easy.

As believers that retreats are an essential part of the yogic life, we put together four fun

ideas to help you create your own retreat experience, regardless of budgetary or time con-

straints. Yes, there is something to be said for doing Down Dog beneath the palms, with

turquoise waves caressing your toes, and we recommend booking those trips whenever pos-

sible. But you can glean similarly rejuvenating benefits by going on a “retreat” at home, in

another city, or on a custom-crafted getaway on any budget. To enjoy the depth of your prac-

tice, all that you really need is a willingness to put aside a little time for yourself.


By Diane Anderson,

Andrea Ferretti,

Lauren Ladoceour,

and Kelle Walsh


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there’s no place like homeSometimes the best place to get

away from it all, reconnect with your-

self, and invigorate your practice is at

home. There are few costs, no check-in

times to adhere to, and no one else’s

agenda to accommodate, so you can

devote your time just to you.

Having the house to yourself for a

day or a long weekend can be a rare

luxury. So, when you can arrange it,

make the most of your solitude by

turning off your phone, computer, and

TV; letting family and friends know

you won’t be available; and putting

aside your to-do lists. What’s left after

clearing away your responsibilities and

distractions is a quiet space in which

you can go inward and nurture yourself

in familiar surroundings.

“It’s great because you have all the

comforts of home,” says yoga thera-

pist Diane Cesa, of Setauket, New

York. “With a home retreat, I have

the time and space to feel grateful for

what I have. I’m more at peace for

what’s here and now. Time seems to go

slower.” That time allows Cesa to delve

into her yoga practice, meditate, and

prepare healthful, nutritious foods.

You could also spend time reading a

yoga philosophy book, taking baths,

and walking or getting other exercise.

When approached with intention and

a quiet, inward focus, all of your activi-

ties can be nurturing.

To plan your own home retreat,

decide what you hope to come away

with and what activities will help you

get there. With the help of books and

DVDs, you could spend the weekend

doing rejuvenating practices, deepen-

ing your understanding of a particular

style of yoga, or establishing yourself

in a pranayama or meditation practice.

FREEDOM WITHIN FORM Design a sched-

ule for your home retreat, and stick to it.

Specify times for waking and going to bed,

yoga and meditation sessions, journaling, and

any activities that might help you experience

stillness. Even schedule time to do the dishes.

Often, when you create solid boundaries for

the practice, you’re better able to experience

the freedom that arises within it.

SHOW ME THE WAY For practices

designed to soothe the nervous system, you

might want to peruse books such as Insight

Yoga, by Sarah Powers; Mindfulness Yoga, by

Frank Jude Boccio; Yoga: The Spirit and Prac-

tice of Moving into Stillness, by Erich Schiff-

mann; or Relax and Renew, by Judith Hanson

Lasater. You can also find asana sequences

for calming, energizing, or focusing the mind

in “Ready to Meditate?” by Janice Gates,

at yogajournal.com/readytomeditate.

Or you might do a simple asana prac-

tice as preparation for some deep

inner work and spend your day in

prayer, contemplation, and journaling.

“Everything is part of the retreat,”

says Cyndi Lee, owner of OM Yoga in

New York City. She recently reserved

a day at her home in East Hampton to

do Tibetan Buddhist meditation. For

12 hours, Lee sat in formal, silent med-

itation for two hours at a time, taking

20-minute breaks to walk, swim in her

pool, and do dishes. “It was almost like

swimming meditation, going back and

forth, back and forth,” she says.

Tim J Luddy devoted a weekend

to jump-starting a home practice to

complement his regular vinyasa classes

in San Francisco. For a ready-made

program, he turned to Baron Baptiste’s

Yoga Bootcamp Box, a kit complete with

a daily schedule, CDs for guided medi-

tations and asana practices, food rec-

ommendations, and pose flash cards.

“This was something I could create

without going to an exotic location,”

Luddy says. His 2½-day retreat not

only initiated a steady home practice

but also helped him rediscover medi-

tation after 20 years.

Although the word “retreat”

often conjures up a soothing experi-

ence, don’t be surprised if a weekend

practicing alone brings up difficult

emotions. “A home retreat is total

immersion,” Lee says. “I want to see

if I can get quiet and connect with

myself and work with what comes up.

It’s being with me, in my own face,

in my practice, with no distractions.”

If you let yourself go deep, give

yourself time to resurface too. Make a

plan for reembracing daily life, so that

you are ready to welcome your return-

ing family or the first business call

after your solitude. And that spacious-

ness and relaxation you feel after your

home retreat? It’s always available,

right where you are.

go on retreat

without going

anywhere

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trip out with friends

“Do it yourself” has become de

rigueur for crafts and home improve-

ment projects—so why not for yoga

retreats? It’s one way to create a

luxurious yoga vacation that’s custom

tailored—all by you!—to your style,

schedule, and budget.

Last spring, a group of yogis from

San Francisco persuaded their teacher

(and Yoga Journal contributing editor)

Jason Crandell to lead a small group

retreat to Hawaii. The idea came up

one day when a few friends gathered

for a postclass coffee. One of the

students, Jennifer Stebner, mentioned

that she wanted to go to Hawaii, but

she also wanted to do yoga while she

was there and knew she wouldn’t

do it on her own. Before long, the

usual Saturday hangout time turned

into an impromptu planning session

for a group yoga getaway.

Stebner set about coordinating the

logistics and discovered that it wasn’t

as difficult as she’d anticipated. A

simple online search turned up a big,

beautiful rental house right on Kailua

Beach, on the island of Oahu, with a

sprawling lawn and a covered patio—

plenty of room for practice. Splitting

the rental among five people cost far

less than a hotel stay, and having a

house with a well-equipped kitchen

made it easy for the group to cook and

save money on food. “In the past, I’ve

debated whether or not to attend a

retreat because of the expense,” says

Stebner. “On the Hawaii trip, we were

able to choose and negotiate the cost

of our own accommodations, we ate

when and how we wanted, and we got

personalized attention from Jason for

less than the cost of a private session.”

FIND YOUR TEACHER Don’t feel shy

about approaching your yoga teacher

about creating a retreat. Teachers

often work long hours during retreats

and often have to do the marketing

themselves, so if you do the organizing

yourself and can make it more of a

vacation than a workweek for the

instructor, it may be something of a

treat. Give your teacher some time to

think about it and to come up with a

fee that feels fair.

KEEP IT SMALL Limiting the group

to eight people at most will make it

easier to find accommodations and to

arrange transportation. It’s also easier

to coordinate meals and accomodate

special diets, and for your teacher to

create practices that address every-

one’s needs and desires.

TALK THE TALK Sharing intimate

space with people for a week can be

trying if you haven’t talked through

some of the details ahead of time. Be

sure to agree on the basics of food,

lodging, costs, and personal time. For

example, do you want to eat together

every night? Will you be comfortable

with people eating meat or drinking

alcohol? How much yoga do you want

to do each day? Do you want to plan

outings together? Aim for no surprises.

SPACE OUT When it comes to lodging,

be sure you have plenty of space. Obvi-

ously, you’ll need enough bedrooms

and common areas. But it’s also a good

idea to have both indoor and outdoor

areas with enough room to practice.

AT WHAT COST Plan to share costs

for a rental car (or two), food, lodging,

and the payment for your teacher.

Someone will also have to put down a

security deposit if you rent a home.

Be sure to keep receipts so that you

don’t have to rely on your memory

when you’re crunching the numbers

at the end of the trip.

For his part, Crandell charged less

than his normal fee because he worked

fewer hours and got a vacation himself.

Personal attention from the teacher

was one of the highlights of the trip,

as was the freedom to plan the yoga

schedule day by day. Before the trip,

the group agreed on a 2½-hour daily

practice with the rest of the day off to

play and explore. At the end of each

day, they checked in with each other

and decided the best time for practic-

ing the next day. Crandell was flexible

with class times, and he took requests

depending on how the students were

feeling. Some days they did a vigorous

morning practice, but on days the sun

was out early, they took advantage of

being outdoors and opted for a more

restorative practice in the afternoon,

when the rains came in. “I loved the

flexibility to practice whenever it

suited us and that the practices were

focused on individual requests,” says

Lauren Lim, who adds that her favor-

ite memory of the retreat was pairing

up and dropping each other into back-

bends on the beach.

By all accounts, the trip was a suc-

cess. Even Crandell was surprised by

how much he enjoyed himself. “Most

retreats, I’m working at least six hours

a day, so this felt much more like I got

to take a vacation and do what I love

to do, which is teach small groups of

students,” he says. And the students

bonded over shared meals, inclem-

ent weather, and a Hearts card game

that is still ongoing. “It was a success

because of the dynamics of the group,”

Lim recalls. “I think we all have similar

temperaments: No one was demand-

ing, and it was just easy to be together.

And when you’re in Hawaii, how could

it not be successful?”

create your

own dream

yoga vacation

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move to a city beatDrawn by the chance to study with

a favorite teacher or to combine a

business trip with a great workshop,

you can craft an urban retreat in a far-

flung (or nearby) city. Sign up for the

class, reserve a nearby hotel room, and

try not to schedule a whole lot more.

The real juice of a cosmopolitan yoga

experience often comes from stepping

away from your familiar surroundings,

practicing in a new environment, and

enlivening your senses with the fresh

sights and sounds of the local culture.

Real estate developer Ari Nessel

flew from San Francisco to New York

City to spend four days studying with

yoga teacher Dharma Mittra last May.

Shortly after arriving on a Thursday

afternoon, he unfurled his mat and,

alongside advanced students, worked

on his one-handed Headstand. After a

long Savasana and guided meditation,

he felt ready to take in the city and

walked to meet a friend at Blossom, a

popular gourmet vegan restaurant.

The next day, he attended a daylong

workshop with Dharma Mittra, and

that night he took in a kirtan concert

with Krishna Das. On Saturday, he was

up early, ready for another full day of

classes. “Studying at Dharma’s studio

is unique. It feels like a mix of yoga

studio and ashram, retreat center and

cultural hub. The contradictions are

outstanding when one walks into and

out of the yoga center into the streets

of NYC,” says Nessel. “Dharma says

that New York City is the perfect

place to perfect one’s practice because

of all of its distractions. Like the Frank

Sinatra song goes, if you can practice

there, you can practice anywhere.”

For a retreat-type experience,

choose a weekend workshop with a

STUDY ABROAD Plan an urban retreat

by studying a favorite teacher’s schedule

and either making a pilgrimage to their

home base or planning a visit to a city

where they are holding a workshop.

Many urban yoga studios attract great

local talent as well as traveling teachers.

Here are a few urban studios that host

workshops and classes with master

teachers:

LOS ANGELES Bikram’s Yoga College

of India (World Headquarters), City Yoga,

Exhale Center for Sacred Movement,

Golden Bridge Yoga, YogaWorks

NEW YORK CITY Dharma Mittra Yoga

Center, Jivamukti Yoga Center, Kula Yoga

Project, Laughing Lotus, OM Yoga, Pure

Yoga, Virayoga

SAN FRANCISCO Iyengar Yoga Insti-

tute of San Francisco, YogaKula, The

Yoga Loft, Yoga Tree, YogaWorks

single teacher and set a limited sched-

ule for socializing and sightseeing, but

prepare for something more exhilarat-

ing than quieting. ParaYoga teacher

Karina Ayn Mirsky of Kalamazoo,

Michigan, finds that urban retreats

offer a great chance to explore the

Tantric concept of bhoga (enjoyment

of the world around us). She packs a

sense of adventure and mindfulness

rather than a hectic itinerary. “I like

to be in the moment and explore the

culture and identity of an area. Some

of the most fun comes from the spon-

taneous things,” she says.

If you choose a destination like

L.A. or Miami, you can go to class,

then head to the beach. Or, try the

opposite and immerse yourself in the

crowds of a city street at rush hour. If

you’ve been sitting on your cushion for

a while, you might be surprised by the

sense of oneness with humanity you

can feel when you’re on vacation. Of

course, you can embrace the retreat

experience at a day spa by soaking,

steaming, and being massaged. Or

treat yourself to live theater.

The key to creating a retreat experi-

ence rather than a whirlwind getaway

is resisting the temptation to overin-

dulge the senses. It can be jarring to

leave a peaceful meditation and head

straight into a trendy restaurant. But,

there’s no reason you can’t enjoy fabu-

lous food after asana. Maybe choose

a slightly sedate place and linger over

your meal. People watch instead of

window-shopping or racing to the

next activity. “There is great value in

practicing sthira [steadiness] and sukha

[ease] amidst the movement, pace,

and stimulation of a big city,” Mirsky

says. Indulge in a hot bath each night,

get plenty of rest, eat lightly, and try

to stay mindful no matter what you’re

doing. At the end of a few days, you’ll

feel like a new person.

an urban

retreat can be

energizing

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Getting away to a classic yoga

retreat (where, once you arrive, every-

thing is taken care of) is a true treat.

From gorgeous beach resorts to idyllic

woodland havens, retreat centers are

designed to wholly support your yoga

and your relaxation. You’ll nourish

your body and soul with delicious and

healthy meals, walk wherever you need

to go, and enjoy an unhurried sched-

ule with but one thing to do: enjoy

yourself. Here, your asana practice can

develop, your meditations can deepen,

and your spirit can be renewed.

For a week last May, Linda Braca-

novich spent four hours a day doing

yoga with the Pacific Ocean coming

into view with each Up Dog. Each

evening she would savor breathtaking

sunsets of orange and pink while din-

ing alfresco or relaxing on the porch of

her thatched-roof casita.

Bracanovich was attending a retreat

with San Francisco vinyasa flow

teacher Stephanie Snyder at Hotel

Lagunita in Yelapa, Mexico, a coastal

village accessible only by boat from

Puerto Vallarta. A longtime meditator,

Bracanovich had become a regular at

Snyder’s class months before, when

she discovered that asana helped man-

age chronic joint pain in her knees. “I

thought that it would be good to really

step up and do a more concerted prac-

tice, and that a retreat would take me

deeper,” she says.

Each morning the group of 20 stu-

dents gathered at 8 a.m., before it got

too hot, for a 2½-hour practice with

a view of Banderas Bay. Afterward,

they dug into a hearty breakfast at the

hotel’s open-air restaurant before spending the day exploring the vil-

lage, snorkeling on a nearby island, hanging out by the hotel pool or on

the beach, or reading. They met again in the late afternoon for a two-

hour practice before dinner.

The combination of focused practice and leisure time was the per-

fect alchemy for Bracanovich, whose job as the vice president of busi-

ness development for a software company keeps her busy. “During a

retreat, you’re allowing yourself to steep in yoga and in peace,” she says.

It also proved beyond a doubt that a yoga practice was right for her.

When she arrived at the retreat, her knees hurt so badly she didn’t

think she’d be able to practice. But after a few days, the pain had disap-

peared. “Doing this retreat helped me to understand more the pro-

found intelligence of asana,” she says.

It’s common for people to commit more deeply to a yoga practice

after a retreat. Doing yoga every day, for hours at a time, allows the

effects of the practice to settle deep into your body and psyche. Every-

thing about a retreat—from inspiring natural surroundings to the

wisdom of your teachers, and from the company of like-minded yogis

to the freedom from real-world obligations—supports this process.

The toughest part of going on a retreat is deciding which of the

many fabulous options to choose from. If you’re interested in studying

with a specific teacher, check his or her website for a workshop sched-

ule. Yoga teachers often travel to beautiful locations, providing every

retreat participant with the delicious opportunity to soak up their

expertise while enjoying a relaxing vacation.

You can also choose your retreat by location. Do you love the briny

smell of the sea and the kiss of warm breezes on your skin? Mexico,

Hawaii, Costa Rica, and Bali are popular destinations. Want some-

thing equally relaxing but closer? Yoga retreat centers dot the United

States and almost uniformly offer quietude, nature, and lovingly pre-

pared, healthful meals. Consult our list of possible retreat destinations

( page 78 ) and check center websites for a calendar of events.

Another consideration for your retreat is comfort level. If you are

craving five-star accommodations and gourmet meals, you can find

instruction as refined as your surroundings at several luscious retreats

for $2,500 or more per week. Or you can attend a modest retreat

where participants camp or share dorm-style rooms and may help with

some of the cooking and washing up for a few hundred dollars for the

weekend. Many centers offer massage and other pampering treatments

to round out your experience.

Whatever your reasons for taking a retreat—to go deeper into your

practice, to nurture yourself, or to step off the busy wheel of your life

for a few glorious days—you’re sure to find it once you make a commit-

ment to pack your bags and go. And you’ll likely discover something

else in between your 20th Downward-Facing Dog and the realization

that you haven’t once had the urge to check your BlackBerry: yourself.

And that may be the biggest benefit of all.

splurge when you can

a luxurious

retreat can feel a

bit like heaven

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WILLKA T’IKA GARDEN GUEST

RETREAT CENTER

Located in the Sacred Valley of the

Incas, between Cusco and Machu Pic-

chu, Peru, the site is a dream destina-

tion for practicing yoga and meditation.

Vegetarian meals, outdoor solar baths,

massage, hiking, sightseeing, and more.

(M) willkatika.com ✤

places we’vebeen or would

love to go Your retreat experience can be as

plush or as budget-friendly as you

desire. Here are some of our favorite

yoga retreat centers, which we’ve

class ified as either affordable (A),

moderate (M), or luxurious (L).

COMO SHAMBHALA

Yoga weeks at luxury resorts in Bali and

Parrot Cay (Turks and Caicos) feature

teachers like Sarah Powers, Erich

Schiffmann, and Rodney Yee. Enjoy

deluxe accommodations and gourmet

cuisine in tropical settings.

(L) comoshambhala.como.bz

COSTA RICA YOGA SPA

This oceanfront resort in Nosara, Costa

Rica, offers programming that blends

yoga with surfing, Spanish-language

instruction, weight-loss programs, and

more. Retreats include daily yoga,

meditation, and pranayama sessions.

(L) costaricayogaspa.com

FEATHERED PIPE RANCH

Practice with world-renowned teachers

and relive your best summer camp

memories. Meditate on the pier that

overlooks a sparkling lake, do yoga in a

log cabin, and feast on delicious organic

food. Accommodations are rustic, and

you choose the level you desire—from

tents to yurts to tepees to shared or

private rooms. (M) featheredpipe.com

HARAMARA RETREAT

Nestled in mountains above the Pacific

Ocean, Haramara offers a serene

spalike experience, but it’s just a short

cab ride away from the surfing town

of Sayulita, Mexico. The palm-thatched

cabanas don’t have electricity, but

there are oil lamps and wonderful hot

showers. (A) haramararetreat.com

KRIPALU CENTER FOR

YOGA & HEALTH

Located in the Berkshire Mountains in

Massachusetts, Kripalu is a popular

year-round destination for yoga teach-

ers such as Seane Corn, David Frawley,

Timothy McCall, and Shiva Rea. The

center also offers the popular Retreat

and Renewal program, in which you

choose your own classes and activities.

(M) kripalu.org

MOUNT MADONNA CENTER

This beautiful site in California’s Santa

Cruz Mountains is part ashram (home

to yoga master Baba Hari Dass and a

Hanuman temple) and part practice

haven with modern dorms, a lake, a hot

tub, and lovely grounds. Yoga and medi-

tation retreats and personal retreats

are available. (A) mountmadonna.org

OMEGA INSTITUTE

Located in New York’s Hudson River

Valley, this woodland oasis offers many

retreats with international teachers

and hosts the Being Yoga Conference

each August. Enjoy swimming, boating,

hiking, a meditation sanctuary, and the

Ram Dass Library. (M) eOmega.org

RANCHO LA PUERTA

In the temperate mountains of Baja

California, Mexico, this luxury spa hosts

yoga weeks with international teachers

and its own in-house yoga program.

The 3,000-acre property abuts a sacred

mountain. Enjoy guided hikes, gorgeous

pools, organic gardens, and fabulous

food. (L) rancholapuerta.com

SIVANANDA ASHRAM

Retreat to the Bahamas to enjoy two

daily yoga sessions, including asana,

silent meditation, mantra chanting, and

lecture. (A) sivananda.org/nassau

VIA YOGA

Via Yoga is a destination for yoga and

surfing in Sayulita, on Mexico’s west

coast. Weeklong retreats include two

yoga classes daily, optional surfing les-

sons, massage, snorkeling, and lodging

in luxurious beachfront villas.

(L) viayoga.com

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If you watch experienced yogis go deeply yet skillfully

into an asana, you’ll notice that the depth is not just about

the severity with which they fold their bodies or the extent

to which they stretch their muscles. The depth you perceive

comes from the evenness and balance they create from inside

the asana. This type of depth stems from an awareness of

the breath, the movement of energy, and the subtle physical

actions that make up the pose.

Finding evenness and balance in Marichyasana I

is challenging for several reasons. On a gross level, creating

evenness in this pose is difficult because it’s asymmetrical.

One sitting bone is on the ground, the other is off. One side

of the chest tends to push back while the other side pushes

forward and down. Add to that the complex combination

master class with Col leen Saidman and Rodney Yee

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building a mystery

of poses and shapes that are superimposed

on Marichyasana I: One leg is in Malasana

(Garland Pose), while the other is in Paschi-

mottanasana (Seated Forward Bend). The

spine has to round forward and twist slightly

while the breastbone lifts and lengthens, as

it does in a backbend. The pose also com-

bines elements of Chaturanga Dandasana

(Four-Limbed Staff Pose) in the upper chest

and shoulders, and of Salamba Sarvangasana

(Supported Shoulderstand) in the relation-

ship between the arms and the chest. The ele-

ments that compose Marichyasana make this

asana an intriguing puzzle. When you add the

( )Puzzled by Marichyasana I? Build the pose from its composite parts,

and you’ll extract its subtle essence.



1 Prasarita Padottanasana (Wide-Legged Standing Forward Bend)Gravity will help you open up the ham -

strings, the hip joints, and the back

muscles in Prasarita Padottanasana.

Parting the legs makes room for the

hips to come forward with a little more

ease. This allows you to address the

deeper, smaller muscles in the hips,

along with the hamstrings. Your shoul-

ders begin their journey toward Mari-

chyasana I with this variation. The

shoulder blades firm into the back as

the arms open away from the pelvis.

Keep the arm bones stable in the shoul-

der sockets even as you extend your

arms. This is an important action in

Marichyasana I.

2 Malasana (Garland Pose)

Folding the legs deeply is a main

component of Marichyasana I. As

you internally rotate the upper arms

and wrap them around the legs, the

chest opens and the back muscles

widen. Draw your arms back and

hug your legs inward to augment

the deep fold of your legs here.

3 Paschimottanasana (Seated Forward Bend)This symmetrical forward bend opens the entire

back body. Use it to imprint the sensation of even-

ness so that, as you move toward asymmetrical

poses, you can energetically return to as much

symmetry as possible. Firmly ground the entire

back of the legs, from the heels to the sitting

bones. To initiate this, press the thighbones into

the hamstrings. The release of the hamstrings will

aid the straight leg of Marichyasana I. Firm your

shoulder blades onto your back as you use your

arms to draw your chest forward.

master class with Col leen Saidman and Rodney Yee

3

2

1



4 Bharadvajasana II (Bharadvaja’s Twist II)This twist prepares you for

the asymmetry of Marichyas-

ana I. It combines deeply

folded legs with a twist that

facilitates openness in the

chest. Notice how the position

of the clasping arm mirrors

that of Marichyasana I. Press

your Lotus ankle down onto

your Virasana leg to help

you fold the leg more deeply.

Continuously press the thigh-

bones toward the hamstrings

in both deeply bent legs to

create the space needed in

the groins and hip flexors

in Marichyasana I.

( benefits )

Aids digestion and

elimination

Opens the shoulders

and hips

Releases muscles

along the spine

Quiets the mind

and nervous system

( contraindications )

Pregnancy

Disk problems,

disk herniation

Rotator cuff injury5

4

5 Marichyasana I Marichyasana I is a perfect example of superimposing many poses onto one.

Your squatting leg is deeply compressed like the tight coil of a serpent. Your

arms squeeze the folded leg as the shin pushes forward against the armpit.

This furthers the movement of your chest toward the straight-leg foot. As your

chest moves forward, your tailbone, your squatting thigh, your foot, and your

straight leg press downward. Gazing over your nose into the world, you feel

the rise and fall of your breath. Find the action and the release. Find the pose

and the repose. Notice your observations and your responses.



asymmetry of the pose to the complex

pattern, you get a veritable Rubik’s Cube.

And yet, if you’re flexible and can whip

yourself into it as easily as tying your

shoes, then many of these subtleties have

probably never occurred to you. If that’s

the case, you’ll have to be more patient

with the pose to extract its essence. As

with any asana, getting into it is only the

beginning. When you work on Mari-

chyasana I, try to find a balance between

twisting and forward bending, releasing

and contracting, activity and receptiv-

ity, grounding and levity, and right and

left. Instead of setting all of the shapes

and energy lines at odds with each other,

try to weave them together, much like a

symphony weaves so many instruments

and notes and rhythms together to make

a harmonious melody.

As you move through the sequence,

continually scan your body. Some areas

will be working hard; some will be asleep.

Some parts will be compressed; others

will be elongated. Some parts rise and fall

with the breath; others will be as hard

as rock. As you observe, begin to make

adjustments to create as much evenness

and balance as possible.

In Marichyasana, attempt to create

layers of poses within the pose. Are you

re-creating the Malasana squat by lightly

contracting your hamstring? Or do you

just have one leg bent with your foot on

the floor? Are you drawing your arms back

as you propel your chest forward, or are

you simply collapsing your chest into a

forward bend? You should be using your

arms so much that your body is spring-

ing out of the position. Your tailbone

will not touch the floor, but energetically

root it down. Let the forward bend arise

as a counterbalance to this rooting. As

you press down with the straight leg and

tailbone and draw up and forward with

the chest, notice whether Mula Bandha

(Root Lock) occurs. Your level of atten-

tion is the only limitation to what you can

uncover in Marichyasana I.

BEFORE YOU BEGIN

The following sequence is a starter kit for

understanding the elements that make up

Marichyasana I. If you approach each pose


master class

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- Baba Hari Dass

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between your feet. Wiggle your waist long

as you relax the neck and head. Notice

your breath: Has your exhalation gotten

longer? If so, that’s a sign you’re relaxing

into the pose. If not, try to consciously

lengthen your exhalations.

Hold the pose anywhere from 30 sec-

onds to two minutes. Then release the

clasp of your hands and place them on the

ground underneath the shoulders. Walk

your feet closer together, take your hands

to your hips, and press the buttocks flesh

down as you stand up. Find your center in

Tadasana (Mountain Pose).

MALASANA (Garland Pose)

If you look closely at

the bent leg in Ma ri -

chyasana I, you will

see that it’s in a squat.

Warming up with Malasana will teach you

how to deeply fold your legs as you open

your calf muscles and hip joints. It is also

a great release for the back muscles, so

when it’s time for Marichyasana I, you’ll

find it easier to root your tailbone and

round your back. Finally, Malasana will

help you turn inward and begin the jour-

ney toward silence and meditation.

Place your feet together and squat. If

your heels come off the ground, place a

folded blanket under them. Allow your

knees to move away from each other just

enough to let your torso drop through.

Let your torso, neck, and head round for-

ward. If possible, bring the crown of your

head and your tailbone an equal distance

from the ground. Reaching down through

your inner heels, deepen your groins and

hug your legs into your torso. Walk your

armpits down your shins and internally

rotate your upper arms, bringing your

hands behind you, palms up. As you move

deeper into the pose, remember that

there is no need to use force. If you can

approach the pose without aggression,

you will imprint a pattern that prepares

you for Marichyasana I.

Notice how the deep folding of your

body helps to accentuate the comple-

tion of your exhalation. Breathe here for

30 seconds to a minute. To come out of

Malasana, place your hands on the ground

underneath the shoulders, press your feet

gently and nonviolently, then you don’t

need to do a specific preparation for it. In

fact, sometimes it’s more beneficial not to

warm up for a posture, because then your

habitual imbalances will show up more

clearly. However, if you feel you’d like a

preparatory sequence, do Adho Mukha

Svanasana (Downward-Facing Dog Pose)

for two minutes, Uttanasana (Standing

Forward Bend) for a minute, and Balasana

(Child’s Pose) for two minutes.

PRASARITA PADOTTANASANA

(Wide-Legged Standing Forward Bend)

Prasarita Padottanasana combines a for-

ward bend and an inversion, which centers

the mind and gently opens the hamstrings

as well as many muscles deep inside the

hips. As you do the pose, focus on engag-

ing your legs strongly, which will help you

ground the backs of the legs in Marichyas-

ana I. The arms in this specific variation

replicate the action and position of the

arms in Marichyasana I.

Stand sideways on your mat with your

feet about four feet apart and parallel to

each other. Draw the muscles of your

legs to the bones and up toward your

hips. Interlace your fingers behind you

and straighten your elbows. Lift and open

your chest from the power of your arms

and legs. Release forward from your hip

joints, moving the crown of your head to

or toward the ground. If your head doesn’t

touch the floor, rest it on a block at what-

ever height you need to. Supporting the

head helps calm the nervous system.

Continue to reach your arms toward

the floor behind you without straining

your shoulders. If this pose is very diffi-

cult, you can bend your knees slightly and

fold deeper from your hips, resting your

hands on your back. Remember, it is not

how far you go, but how deeply you inte-

grate the actions of the pose as you create

evenness and balance.

Move your thighbones back toward

your hamstrings. Even out the weight



BHARADVAJASANA II

(Bharadvaja’s Twist II)

This pose sets up the

pattern of deeply fold-

ing your legs and turning

your torso the way you

will in Marichyasana I.

Take note of the subtle

movement in the pose, too. Its ground-

ing and lifting actions will energetically

prepare you for the final pose.

Sit in Staff Pose and bend your left leg

into a squat. Then move it into Virasana

(Hero Pose). Bend your right leg deeply,

and then open it into Ardha Padmasana

(Half Lotus Pose). Hike the Lotus foot

high into the hip crease of your left leg.

Pull your knees closer together and reach

your right arm around your back to clasp

your right foot. Turn and place the back

of the left hand under or to the outside of

your right knee. Ground down through

the legs on the inhalation, and twist to the

right on your exhalation.

If it’s difficult for you to put one leg in

Virasana, then sit on a block. If it’s dif-

ficult for you to do Half Lotus, then just

place the leg in Ardha Baddha Konasana

(Half Bound Angle Pose). If you can’t bind

your arms, simply reach for the right foot

or place a strap around it.

There is a tendency in this pose to turn

from the neck and head. Instead, lead

with the belly and the width of the back

muscles. Let the neck and head follow. It

is also common for the tops of the thighs

to lift away from the floor, so anchor them

down every step of the way.

As you stay in the pose for a few breaths,

allow there to be an ebb and a flow in the

pose instead of staying stagnant. Listen to

your breath, and you’ll notice that as you

inhale, you come slightly out of the twist;

as you exhale, you go deeper. Sometimes

it’s nice to slightly exaggerate this for a

while and then allow it to become more

and more subtle. Stay for a minute or two.

Coming into and out of this pose mind-

fully will help protect your knees. Release

the bind; bring the Lotus leg into Ardha

Baddha Konasana, and then into a squat.

Press down with the squatting foot, lift

the hips, and sneak the Virasana foot

forward into Ardha Baddha Konasana.

into the ground, and lift your hips into the

air as you draw the legs together, straight-

ening them as you move into Uttanasana

(Standing Forward Bend).

PASCHIMOTTANASANA

(Seated Forward Bend)

The king of all forward bends releases

the en tire back body and calms the ner-

vous system. It also opens the hamstrings

and calves, which prepares both legs for

their role in Marichyasana. When you

stretch the back of the legs, folding the

leg becomes easier, too.

Begin in Dandasana (Staff Pose), press-

ing the backs of your legs down. Notice

how pushing too strongly creates rigid-

ity and aggression, whereas not enough

action results in lethargy and apathy. From

this contact to the earth with your feet

and legs, lift your chest up. As your torso

floats skyward, your sacrum and spine

deepen into your torso. This is the begin-

ning of the forward bend.

Fold forward from the hips and, as you

do, reinforce the pressing of your legs and

feet into the ground. Every step of the

way, feel how the grounding element of

your legs helps your torso, arms, and head

move forward. To make this Paschimotta-

nasana more applicable to Marichyasana,

keep your collarbones spread and travel-

ing forward. Gently pull your torso for-

ward with your arms, but do it in such a

way that your chest stays open instead of

collapsed. Think of the arms as an exten-

sion of your heart, and use them to open

your chest instead of using them to play

tug of war with your hamstrings. (This

is a pose that you never want to force. If

your hamstrings are tight and pull on your

lower back, then sit on a folded blanket,

bend your knees slightly, or do both.)

Your torso will seem to float over the

ground of your legs. Periodically adjust

the pose to create an even stretch from

the heels to the crown of the head. Stay

from one to five minutes. To come out of

this pose, ground the legs deeper and lift

to Dandasana on an inhalation.


master class

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As your chest moves forward, your tail-

bone, your bent-leg thigh, your foot, and

your straight leg press down. Gazing over

your nose into the world, feel the rise and

fall of your breath. Find a sense of repose

within the pose. Stay for 30 seconds to a

minute. Come out of the pose mindfully

by imagining you are going deeper into it

before you release the clasp. Come into

Dandasana, then repeat Bharadvajasana

II to Marichyasana on the other side.

To finish, lie back with your feet as

wide as your mat and drop your knees

together. Wrap your arms around your

torso like you’re giving yourself a hug.

This is constructive rest, and it is a won-

derfully balancing and cooling pose to do

after Marichyasana I. After a minute or

so, move into Supta Baddha Konasana

(Reclining Bound Angle Pose) and stay

for three to five minutes with your knees

supported, which will return your lower

back to its natural curve.

The Zen teacher Thich Nhat Hanh says

that the past, present, and future are all

in the present moment. In other words,

everything you’ve done in the past is here

with you in the present. When you think

of this in terms of an asana sequence,

you realize that every action you learn

in the early poses leaves an imprint that

you take with you into finishing poses. In

this sequence leading to Marichyasana

I, take all that you’ve learned in Prasar-

ita, Malasana, Paschimottanasana, and

Bharadvajasana, and layer it together to

create the final pose. Let previous poses

create a residue that you feel when you

do Marichyasana I. It’s more like a great

symphony than a solo concert: You have

a first note, and you link that first note to

every other note all the way to the end.

Playing a single instrument can be won-

derful, but when you weave it with other

instruments, you experience something

full, alive, and powerful—a work of art. ✤

Colleen Saidman is the owner and director

of Yoga Shanti in Sag Harbor, New York.

Rodney Yee continues to value the puzzles life

offers and uses his yoga practice to help him

un ravel them. Together, they teach yoga around

the world. For more information visit

yogashanti.com or yeeyoga.com.

Extend the legs to Staff Pose and move

into Marichyasana I before you do your

second side.

MARICHYASANA I

Start in Dandasana. Bend your right leg

into a squat, bringing your right inner heel

to the outside of your right sitting bone.

Your right sitting bone will likely lift off

the ground. Hug your squatting leg with

your right arm to increase the fold of your

leg as you simultaneously ground down

through your heel. Notice the completion

of your exhalation. Keep your tailbone

rooting down and slightly forward toward

the left heel.

If it’s challenging for you to squat

deeply, then stay here and don’t try to bind

the arms. The bind is directly related to

how deeply your leg folds. Even an inch

makes a difference. Don’t get frustrated

trying to bind if the bent leg doesn’t fold

deeply yet.

If your body proportions and flex-

ibility allow you to go further without

strain, drop your torso just inside your

right leg. Place your left hand on your

right ankle, and pull your torso forward.

As you exhale, pull your chest forward so

you can get your right armpit as far down

your right shin as possible without grip-

ping your neck, face, or breath.

From there, wrap your right arm

around your right leg, getting your right

wrist and hand up over your right buttock.

Swing your left arm around your back

and clasp your left wrist with your right

hand. Draw your arms into their sockets

as you firm your shoulder blades against

your back. Widen your collarbones and

propel your chest forward as if you were

in Chaturanga. Look forward to further

open your chest.

Your squatting leg will be deeply com-

pressed like the tight coil of a serpent.

Your right knee will move forward over

the toes. Your arms squeeze the folded

leg as the shin pushes forward against the

armpit. This will help move your chest

forward toward the left leg.



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Our ancestors did not walk on

smooth pavement—they traversed

rough terrain, clambered over boul-

ders, and climbed steep slopes. To

do those things, their feet had to

flex, bend, and rotate through a

wide va riety of positions and pro-

vide stability in all of them. Evolu-

tion gradually shaped their feet to

meet those de mands, refined the

design from generation to genera-

tion, and ultimately, passed it along

to you. Your feet are much more capable than you may realize.

Yoga standing poses put your feet through their paces by system-

atically orienting them to challenging angles and requiring them to

support your body’s weight in every position. Each pose demands

that you consciously place and hold the feet in a unique way, so each

requires its own specific pattern of muscle contraction and stretch.

This makes standing practice a great all-around foot-conditioning

system: It simultaneously optimizes flexibility, strength, and mind-

ful control throughout the foot’s range of motion. Simply put,

standing poses make your feet better at what they were built to do.

The bones of your feet, when positioned correctly, form arches

to support your body weight efficiently. One imperative in standing

poses is to keep your arches intact; this strengthens them and

creates a solid, well-aligned foundation for the rest of the pose. The

key to maintaining your arches is to adjust each foot so that it bears

weight on three points: the center of the heel (calcaneus), the ball of

the foot on the big-toe side (distal end of the first metatarsal), and

the ball of the foot on the little-toe side (distal

end of the fifth metatarsal). In most poses, about

half the weight should fall on the heel and the

other half should be divided equally between the

ball of the big toe and the ball of the little toe.

Virabhadrasana I (Warrior Pose I) is among

the most challenging poses for the feet—or,

more precisely, for the back foot. When you

turn the foot inward as far as the pose requires

(typically about 45 to 60 degrees of the way in

from the back of your mat), it’s extremely dif-

ficult to distribute your weight properly among

the three crucial load-bearing points. Almost

all the weight tends to shift to the ball of the

big toe, while the ball of the little toe becomes

less grounded, the arch flattens, and the heel

often lifts off the floor. Practicing the pose this

anatomy by Roger Cole

ILL

US

TR

AT

ION

S:

ST

EP

HA

NIE

MC

CA

NN

happy feet

TIBIALIS

ANTERIOR

TENDON OF

TIBIALIS

ANTERIOR

CALCANEUS

SOLEUS

TIBIA

GASTROCNEMIUS

ACHILLES

TENDON

( )Put your feet through basic training for a strong, light, and lifted Warrior 1.



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way provides little healthy conditioning

of the foot and makes the entire posture

unstable, weak, and lifeless.

To keep the heel down, many people

turn the back foot inward less than one-

third of the way, but this can throw off the

rest of your alignment in Warrior I: If you

don’t turn your back foot in far enough,

you can’t swing your back hip forward far

enough (because it twists your knee), so

you can’t turn your chest forward. But if

you manage to rotate your back foot in 45

to 60 degrees while keeping your outer

foot and heel pressing strongly down on

terra firma, your entire pose will come

alive. Your back leg will become stable

and long; your pelvis will turn much more

freely; your chest will square to the front;

and you will feel lightness, openness, and a

lift of the body springing from your strong

foundation. Meanwhile, back at the foot,

the powerful, focused muscular actions

you use to press your heel and the little-

toe side of your foot down will strengthen

your shin, stretch your calf, lift your arch,

and hone your awareness.

WORK YOUR ANGLE

To help you understand how to work with

your back foot in Warrior I, it can be use-

ful to have some anatomy under your belt.

In order to distribute your weight prop-

erly among the three crucial load-bear-

ing points, your back foot needs to both

dorsiflex (the front of the ankle bends so

the top of the foot moves up toward the

front of the shin) and supinate (the foot

bends sideways so its inner edge moves

up toward the inner shin). Dorsiflexion

presses your heel down, while supination

lifts your arch and presses the outer edge

of your foot down.

The farther inward you turn your back

foot, the more it has to dorsiflex to keep

the heel down as you bend your front knee.

The most common factor limiting dorsi-

flexion is tightness of the back calf mus-

cles, the gastrocnemius and the soleus.

Stretching them even a little can vastly

improve your command of the pose. You

stretch your soleus whenever you strongly

dorsiflex the ankle in any position, but to

stretch the gastrocnemius, you have to

anatomy



dorsiflex the ankle and straighten your

knee at the same time. Warrior I creates

both actions in the back leg, so it’s a par-

ticularly good pose for lengthening the

gastrocnemius. The most direct way to

target this muscle in the posture is to turn

your back foot inward 60 degrees while

your legs are still straight. Then, keeping

the heel down, bend the front knee only

as far as it can go without disturbing the

back foot. For some people, the bones of

the front of the ankle joint jam together,

ACHILLES

TENDON

SOLEUS

1ST METATARSAL

GASTROCNEMIUS

QUADRICEPS

TIBIA

TIBIALIS ANTERIOR

5TH METATARSAL

A closer look at optimal

alignment of the back foot

and leg in Warrior Pose I.



sheekyme

ms

meSheeky.com


stopping dorsiflexion. If your ankle does

this, you may be able to avoid the problem

by turning your foot outward a bit more

so you don’t have to dorsiflex as much. But

remember, too much outward rotation

will destroy the alignment of the rest of

the pose. Another option (whether your

dorsiflexion is limited by jammed ankle

bones or by tight calf muscles) is to keep

your foot turned in while supporting

your heel on an inclined surface, such as

a wooden or foam wedge, so your ankle

doesn’t have to flex so far.

Once you’ve found the optimal angle

for your back foot, you can home in on

the tibialis anterior, a muscle in your

shin. Although several muscles combine

forces to lower the heel, lift the arch, and

press the outer foot down in Warrior I,

the tibialis anterior is far more important

than the others because it performs all

of those actions at the same time, and it

does so more powerfully. Warrior I seems

almost custom designed to strengthen

this muscle, but many people don’t know

how to access it effectively. The top end

of the tibialis anterior attaches to the

outer front of the tibia and to nearby

connective tissue. The bottom end forms

a tendon that crosses over the front of

the ankle and goes to the inner edge of

the foot, where it attaches in front of the

highest point of the arch. To find it, place

your fingertips on the front of your shin-

bone (tibia) about a third of the way down

from knee to ankle, then slide them an

inch or so toward the outside, press into

the flesh there, and flex your foot upward

toward the shin. You will feel the muscle

contracting under your fingertips.

DOUBLE YOUR FUN

To feel this in action, practice Warrior I

twice on each side. The first time, strictly

maintain a “perfect” foot alignment and

go only as deep as you can without com-

promising it. This will strengthen the

tibialis anterior and stretch the gastroc-

nemius. The second time, start out the

same way, and then go deeper into the

posture, making some allowable com-

promises while continuously working as

anatomy


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if to restore the perfect foot alignment.

This will work your shin, calf, and foot in

slightly different but still healthy ways,

while placing more emphasis on getting

other benefits from the posture, such as

strengthening the thigh of the front leg.

Stand sideways on a sticky mat and sep-

arate your feet about 4 to 4½ feet apart.

Place your hands on your hips. Lift your

left heel and move it out so the

foot turns about a third of the

way in. Turn your right foot out

90 degrees by lifting the heel,

then the ball of the foot. Now

lift your left heel again and turn

the foot inward another third of

the way (it is now turned two-

thirds of the way in, or 60 degrees). Keep

both legs straight. If you cannot keep

your left heel on the floor, bring your feet

closer together or raise your back heel

on a wedge. Look down at your feet and

draw an imaginary line down the midline

of your right foot and all the way back to

your left foot. Position your feet so the

line passes through the highest point of

the arch of the left foot. If this throws

you off balance, move your back foot to

the left a few inches.

Press your left heel down until you feel

equal weight on the heel and the ball of

the foot. Then balance your inner and

outer foot by keeping equal weight on

the ball of the big toe and the ball of the

little-toe side. Finally, center the weight

on your heel, so the flesh of the inner and

outer heel presses equally into the floor.

Now, without disturbing the balance of

your back foot, slowly begin to turn the

left side of your pelvis toward your right

foot. As you turn, you will have to gradu-

ally press your left heel and outer foot

down more firmly and lift your arch. To

do this, deliberately activate your tibialis

Simply put, standing poses make your feet better at

what they were built to do.


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anterior muscle by pulling the middle

of the inner arch toward your upper

outer shin. When your hips have turned

to their limit, straighten your left knee

and slowly bend your right knee. Again,

strictly maintain the balance of weight

on your left foot. You may notice your

weight wants to shift toward your inner

heel. Don’t allow this to happen. Press

the outer heel down while maintaining

equal weight on the front of your foot.

Your weight will also want to shift toward

the ball of your big toe. Counteract this by

pressing the ball of the left little toe down.

Continue bringing the left side of your

pelvis toward the front as you bend your

right knee. Unless you have very flexible

calves, you won’t bend very far. That’s OK;

the point is to keep the back foot as close

to perfect alignment as possible. Square

your chest forward as best you can and lift

it high. Notice how the front of your left

shin (tibialis anterior) spontaneously con-

tracts more and more, and your calf (gas-

trocnemius) stretches. When you reach

the point where you cannot bend further

without disturbing your back foot, stop

and hold for several breaths. Repeat the

same practice on the other side.

STAND YOUR GROUND

Now return to the first side and do the

same exercise, with this difference: When

you reach the point where you cannot

bend further without disturbing the back

foot, try to equalize the weight, but bend

deeper into the pose even though the

weight shifts. Go as deep you can while

keeping your back heel and the ball of

your little toe on the floor. If your back

foot spontaneously turns out, allow this

to happen as gradually as possible, but

don’t let it turn out beyond 45 degrees.

When you reach your limit, reestablish

the forward movement of your back

hip, and straighten your back knee more

firmly. Press down through your back heel

to turn and lift your chest more. Raise

your arms high overhead to complete your

new, better-grounded Warrior I. ✤

Roger Cole, PhD (rogercoleyoga.com), is

an Iyengar-certified yoga teacher and sleep-

research scientist in Del Mar, California.


anatomy


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MORE ONLINE To download

Derek Beres’s playlist, go to

yogajournal.com/multimedia.

( )physical education Judith Hanson Lasater’s new book

gives students and teachers a means of

exploring anatomy through asana.

BY RICHARD ROSEN

Derek

Beres’s

playlist

media

reviews books + music + videos

Music is always

in the mix in

New York City

yoga teacher

and deejay

Derek Beres’s

vinyasa yoga

classes. “I prefer a strong flow

with a focus on deep hip open-

ers and inversions,” says Beres,

who teaches at Equinox in Man-

hattan. “The music I play feeds

that flow with a strong empha-

sis on bass, a love I acquired

through almost a decade of

deejaying.” His playlist is heavy

on remixed world music, but

near the end of the list, the

clublike beats wind down, leav-

ing room for quiet contempla-

tion at the end of your practice.

Abode by Azam Ali; remixed

by Bombay Dub Orchestra

Babour by Maghrebika

Weightless Place by Eccodek

Sangaré by Vieux Farka Touré;

remixed by DJ Center

Roda by CéU; remixed by Bombay

Dub Orchestra

Boa Sorte (Good Luck)

by Vanessa da Mata

Daylight as Sunset by EarthRise

SoundSystem, featuring Lucy Woodward

Mariposa en Havana by Si*Sé

Bhakti Gita by Masood Ali Khan

Raoui (Storyteller) by Souad Massi

CO

UR

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OF

DE

RE

K B

ER

ES

As yogis, we put our bodies through poses that have us moving every

which way. All those sidebends, forward bends, backbends, inversions, binds,

twists, and turns are made possible by hundreds of body parts that create

and control movement. When you make small actions and adjustments to a

particular joint, muscle, or organ in asana, you instantly see how attention to

any one of those parts can change the feel and look of a pose. That’s why,

whether you’re a beginner or a seasoned teacher, the key to refining and explor-

ing asana, says Judith Hanson Lasater in the introduction to her new book,

Yogabody (Rodmell Press, 2009), is to be aware of your many parts. “By

understanding structure and function,” says Lasater, “you will be better able to

quickly decide what might be able to help

you . . . move with more enjoyment and

less difficulty and pain.”

That’s a great promise from a physi-

cal therapist and Iyengar Yoga–trained

teacher with nearly 40 years of practice

and seven books to her name. But for

many yoga students, studying anatomy

and kinesiology (movement of the body

through space) can feel like an arduous

task that includes memorizing numer-

ous details and Latin terms. Fortunately,

Yogabody is no college crash course with a

scary test at the end. Instead of covering

every nook and cranny, Lasater explores

the major structures of the body—the

locomotor system, the vertebral column,

the lower extremity, the trunk, and the

upper extremity—as they relate to asana.

This is a fun—yes, fun—exploration of the body through basic asana to help

you “feel” poses in new ways. You will see what happens when you apply even

pressure on the first metatarsal bone and the center of the calcaneus in the back

foot during Utthita Trikonasana (Extended Triangle Pose). You’ll experience

the neutral position of your sternum in space while in Tadasana (Mountain

Pose). Each chapter follows a format: Lasater reviews the relevant bones, joints,

connective tissues, nerves, muscles, and the kinesiology of the body parts in

question as they relate to yoga. She succinctly describes how body parts ideally

move and explains common problems such as scoliosis and sciatica, sacroiliac



( audio )REFUGE, by Kelly Britton. kellybritton.com

Songstress and Jivamukti Yoga teacher

Kelly Britton is all heart and soul on her

album, Refuge. Although Britton weaves

Sanskrit mantras and

sutras from key texts—

among them Patanja-

li’s Yoga Sutra—into her

songs, this is not k ir-

tan (chanting). Combin-

ing the raw intensity of Patti Smith with

the sensibility of a folk-tune balladeer

like Arlo Guthrie, Britton crafts plain-

tive songs about the yearning, uncer-

tainty, truths, and ultimate triumph of

the spiritual quest.

With acoustic and electric guitars as

her primary accompaniment, Britton

blends musical genres effortlessly: “Shri

Krishna,” featuring the chorus, “I take

refuge in the Lord Krishna,” is a rous-

ing gospel-rock ballad, while “Vita Raga”

sounds like a hushed lullaby. Britton’s

voice is agile, luscious, and full of emotion

as she lends vitality to age-old mantras

and traditional folk lyrics. While Refuge

is awash in longing and melancholy, Brit-

ton also offers paeans to illumination and

grace. In the album’s last song, she de -

clares with ferocity, “This train is bound

for glory. You wanna get to heaven, well

you got to be holy.” JEREMY LEHRER

SANCTUARY, by Donna De Lory.

Nutone; nutonemusic.com

Donna De Lory has a Midas touch when

it comes to making Sanskrit mantras

accessible to mainstream music listen-

ers. Her years as a back-

up singer for Madonna,

Carly Simon, and oth-

ers have given her mas-

tery over contemporary

pop and R&B vocal

moves. And her devotion to hatha yoga

and spirituality has imbued her music

with soulfulness.

You can hear the tenderness in De

Lory’s voice on this, her latest album.

shoulder joints; as your hands turn out-

ward, the shoulder joints rotate externally.

This connection can be used to improve

your shoulder function as well as to ame-

liorate pain in the elbows in the pose.”

Anatomy and kinesiology can be

intimidating subjects. But Lasater’s writ-

ing, even at its most technical, is clear

and accessible, careful to always discuss

anatomy through yoga as an exploration

and a way to go deeper into your body and

your practice.

(SI) dysfunction, and ankle sprains, and

gives tips for correcting them.

Each chapter concludes with poses and

adjustments (for students and teachers)

that bring to life the information in that

chapter. For example, in a section on the

elbow joint and forearm, Lasater asks

you to come into Adho Mukha Svana-

sana (Downward-Facing Dog Pose): “Pay

attention to the parallel relationship

between the hands and shoulder joints.

As your hands turn inward, so do the

media



se quences (plus a short Savasana) are de -

signed to help develop the physical and

mental skills needed to catch and ride a

wave. Rea includes a tai chi–like Wave

Meditation; a Sun Sal-

utation-based Agni

Namaskar; both stand-

ing and arm-balancing

Balance Flow; Mandala

Namaskar based on

Warior and Bow; a

seated Breath Wave

( video )SURF YOGA SOUL, with Shiva Rea.

Acacia; acacialifestyle.com

Yoga for surfers? I say cowabunga, man.

Wildly popular teacher Shiva Rea (and

avid surf goddess) is back with yet another

of her signature vinyasa efforts, this time

designed specifically for surfers. The six

She takes listeners to a feel-good zone

where Celtic strings merge with trip-hop

tabla beats (on songs like “Sanctuary”

and “Bathe in These Waters”) and layers

of electronic keyboard blend with man-

tras (on songs like “Jai Ma” and “Lokah

Samasta Sukhino Bhavantu”). Guest art-

ists Dave Stringer, David Newman, and

Mala Ganguly lend variety with their

voices. But De Lory’s ethereal vocals and

lavish production sensibility are the main

attractions, carrying the listener on a

gentle journey to the heart where Hindu,

Buddhist, and Judeo-Christian spiritual

traditions meet. ALAN DI PERNA

( books )QUANTUM YOGA: Creating Your Ideal

Practice from an Ocean of Possibilities,

by Lara Baumann. Mandala Publishing;

mandala.org

The system in Londoner Lara Baumann’s

Quantum Yoga allows yogis to tailor a prac-

tice ideally suited to nurture their “unique

state of perfection.” Incorporating

Ayurvedic the-

o r y i n t o h e r

approach, Bau-

mann believes

that by under-

standing your

dominant dosha (constitutional ele-

ment)—vata, pitta, kapha, or some com-

bination thereof—you can determine the

asanas, pranayamas, and other regimens

that are most conducive to your well-being.

Finding a kinship between yoga philoso-

phy and quantum physics, Baumann fo -

cuses on prana (life force), consciousness,

and the transcendent goal of yoga.

With charm and eloquence, she offers

insights on alignment, adjustments, the

metaphysical significance of asanas, se -

quencing, bandhas (locks), pranayama,

and yoga philosophy that are helpful for

students as well as teachers. Photographs

of poses and sequences are included in

each chapter, and on the accompanying

DVD, Baumann leads asana practices to

balance the doshas. J. L .

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First, with Jurovics modeling and occa-

sionally assisting, Falberg leads an hour-

long practice, complete with an opening

warm-up, four standing balance poses, a

standing pose flow, and

a closing cooldown. A

short in tensive in serted

be tween the third and

fourth se quences fo -

cuses on using a wall as

a yoga prop. Next, the

roles reverse for Juro-

vics’s more challenging practice (with

Falberg modeling and occasionally assist-

ing), which includes a warm-up, standing

pose and backbend sequences, and a clos-

ing cooldown.

Falberg and Jurovics provide clear in -

structions, have a good sense of align-

ment, and understand the benefits of

the poses. Falberg seasons her instruc-

tion with a warm sense of humor, while

Jurovics projects a confident authority in

hers. Whichever flavor you prefer, both

sequences are well suited to all levels of

beginning students. R.R. ✤

asanas are passive and prop supported

in some way. This isn’t a practice-along-

with video, since the postures aren’t held

as long on screen as the several minutes

Pereira recommends. Instead, the DVD

provides basic instructions and visual

models on how best to do the poses for

therapeutic effect as well as an account-

ing of their psycho-physical benefits.

Proper placement of the body is essen-

tial, so beginners, at least at first, will need

adjustments from an experienced teacher.

For now, evidence of the therapeutic

effects of the postures is anecdotal, since

no scientific studies are cited here. But

the practices are sure to have some posi-

tive impact on viewers if performed prop-

erly and held for at least the minimum

recommended time. R.R.

YOGA DOSE, with Lara Falberg and

Nicole Jurovics. yogadose.net

Yoga Dose shows two different, though

related, perspectives on a flow practice

from vinyasa-influenced teachers in

Atlanta, Lara Falberg and Nicole Jurovics.

pranayama practice; and a Flexibility Flow.

Throughout, Rea displays her usual mas-

tery of the dancelike “flow style,” both in

sequencing and modeling. You don’t need

to be a surfer to enjoy this workout though;

anyone will benefit while dreaming of

catching that big one. R. R.

YOGA FOR HEALTH: The Iyengar Way, with

Father Joseph Pereira. yogastudiocalgary.com

Iyengar-style yoga is

widely respected for

its therapeutic appli-

cations. Father Pereira,

director of the charita-

ble Kripa Foundation

in India, has studied

with B. K. S. Iyengar

for 40 years. The therapeutic sequences

demonstrated here address the immune

system, the heart and lungs, addiction

recovery, back problems, and meditation

and relaxation.

Each sequence in cludes four postures,

except for the last, which consists entirely

of Savasana (Corpse Pose), and most

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This is the clear voice of a modern yogi. Ganga is living proof that the real tradition

of Yoga is still very much alive and well.—Erich Schiffmann, Yogi and Author

Practical, Inspiring and full of valuable insights to enliven

and inform the practice of both beginning and experienced

students. I recommend it highly—Andrew Weil, MD

Yoga Beyond Belief, by Ganga White,

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1 0 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 0 9


reveling in her might, the Ganges swept

past the hermitage of the great sage Agas-

tya, causing havoc in the surrounding

area. Seeing that his disciples and other

living be ings were distressed, Agastya

drank the entire Ganges in one sip, as he

would do with a handful of water in his

daily ritual. Yet again, Bhagirata medi-

tated and prayed, requesting Agastya to

release the Ganges. Agastya granted his

wish. At last, the Ganges flowed over

the ashes of Bhagirata’s forefathers. In

all, Bhagirata spent thousands of years in

austerities and meditation with unwaver-

ing concentration, never discouraged by

the numerous ob stacles he faced.

What does this story have to do with

Bhagiratasana? Bhagirata was supposed

to have meditated for all those years

standing on one leg!

Krishnamacharya called the Tree Pose

Bhagiratasana because of the values in

this story. He said, “When doing Bhagira-

tasana, keep the great Bhagirata in mind.

Bring tireless perseverance and steadfast

concentration to your practice.”

Once, Krishnamacharya asked me, half

seriously, “Do you know Dhruvasana?”

The story of Dhruva is well known in

Vedic mythology—that of a young prince

who undertakes rigorous meditation—

but I had never heard of the pose. He

smiled and continued, “It is like Bhagi-

ratasana, but you must not stand on the

whole foot—you must stand only on

the great toe!”

nonacquisitiveness and contentment

In the effort of accumulating material

possessions and wealth, in protecting

the acquired, in their decline, in the

latent impressions they leave on the

mind, and in the unavoidable harm

caused to other living beings—in all

these there lies unhappiness. Thus the

yogi practices nonacquisitiveness.

FROM VYASA’S COMMENTARY

ON YOGA SUTRA I I . 30

continued from page 67


N O V E M B E R 2 0 0 9 Y O G A J O U R N A L . C O M 1 0 1

memories of a master


devotion and rituals

Nowadays people speak of “love, love.”

What is it? True love is devotion to

the Divine. Such devotion is when

we have such longing and care for the

Divine as we have for our own body.

KRISHNAMACHARYA IN A LECTURE

The Yoga Sutra of Patanjali, the most

authoritative text on yoga, defines yoga

as complete stillness of the mind. In such

a state of mind, there is no unhappiness at

all, ever. This state can be reached by prac-

ticing the eight limbs of yoga. Among the

various practices, devotion to the Divine

is offered as one. Being inculcated into

the tradition of Vaishnavism [a form of

Hinduism in which God is worshipped as

Lord Vishnu], which is rooted in devotion,

Krishnamacharya preferred to follow his

path of yoga by linking it with the Divine.

The practice of devotion is optional in

the practice of yoga, but it is not brushed

one or two weeks. One day, he brought

out a watch and offered it to me. When

I demurred, he said, “You are doing a lot

for me. One should never be indebted.

Take it.”

I felt that, compared with the teach-

ings I had been receiving from him for

years, what I did for him was nothing. But

to receive a gift from him meant

a lot to me. I had the watch for

years, until it stopped working.

It was not only because I did not

have a watch that he wanted me

to take it. It was also because of

his principle that he should be

without obligation to anyone

as much as possible. He never

wanted to feel that someone had done

something for him and that he had not

reciprocated.

He often quoted, from the Mahab-

harata: “In chasing wealth there is unhap-

piness, as in protecting wealth earned.

Again if the guarded wealth declines,

there is unhappiness. Indeed, all wealth

is but unhappiness!”

Krishnamacharya never accumulated

much money. In class, many a time he would

say, “Why do we need money beyond a

point? If we are free of ill health, enmity, and

debt, is that not enough for a fulfilled life?

In searching for money, we lose our health.

And if we are unwell, how can we be peace-

ful? Similarly, a person with enemies will

never sleep easy, nor will a person in debt.

Be free of these and you will be at ease.

Too much money only leads to less peace.”

I remember an instance in the later

1980s when I lost my watch. I was at tend-

ing Krishnamacharya’s classes as usual

but without a watch on my wrist. Krish-

namacharya had taken note of it over

“Why do we need money beyond a point? If we are free of ill health, enmity, and debt, is that not enough?”

continued from page 101


memories of a master


In one class, when discussing the

Yoga Sutra, Krishnamacharya noted that

punaranveshana (literally, “to re-search,”

or “to search once more”) was needed

now. He felt the ancient practices that had

declined over time needed to be explored

once more and their value brought out.

“Subjects are of two categories,” he

said. “One category can be learned merely

through words, by listening and under-

standing—these are theoretical subjects,

like the rules and analysis of grammar. The

other category needs to be practiced, like

music, cooking, martial arts, and yoga as

well. Nowadays, the practice of yoga stops

with just asanas. Very few even attempt

dharana and dhyana [deeper meditation]

with seriousness. There is a need to search

once more and reestablish the practice

and value of yoga in modern times.” ✤

Excerpted from From Here Flows the River:

The Life and Teachings of Krishnamacharya,

by A. G. Mohan with Ganesh Mohan

( published by arrangement with Shambhala

Publications, 2010; shambhala.com ).

Devotion is an internal attitude of

trust and love for the Divine. All the other

practices of yoga—for example, asana,

pranayama, and control over the senses—

are essential to bringing the mind under

control. They support devotion and are

supported by it. By external worship and

ritual we reinforce our internal attach-

ment to the Divine. Krishnamacharya

followed the traditional Vaishnavite

lifestyle, which included rituals and wor-

ship, throughout his life. After his early

morning asana practice and bath, he

would perform his rituals, which included

pranayama. Then he would do the puja

(worship), directed at Vishnu’s avatar,

Hayagriva. As part of the puja, he would

ring a bell that weighed a kilogram or two,

sometimes waking his family members!

Krishnamachar ya sometimes ex -

pressed sadness over the decline of

ancient practices and authentic dedica-

tion to the deeper practices of yoga. “So

much of the traditional knowledge we

had, even what I have seen in my early

days, is now gone, lost ...”

aside, or even relegated to second place in

the Yoga Sutra. If there is such a thing as

a shortcut in the sutras, it is not kundalini

arousal or any other esoteric practice. It is

devotion. In Sutra II.45, the commentary

of Vyasa states, “Through the practice of

devotion, samadhi [the focus of mind that

is the goal of yoga] is closest.” The unemo-

tional and precise work of Patanjali, with

its equally precise commentaries, leaves

no space for exaggeration or misstate-

ment. The statement means what it says.

Devotion is one of the best ways to

help keep the mind focused and peaceful.

It can be a powerful support to medita-

tion and to a steady life. But it must be

done with a suitable conception of the

Divine. As a caution, we must be aware

that devotion practiced with a psycholog-

ically incorrect relationship to or image

of the Divine can only lead to mental

disturbance, not mental steadiness. We

must understand the purpose and nature

of devotion and how an appropriate atti-

tude toward the Divine should be fash-

ioned before entering into such practice.

YOGA JOURNAL Issue 224 (ISSN 0191-0965),

established in 1975, is published nine times a year

(February, March, May, June, August, September,

October, November, December) by Cruz Bay

Publishing, Inc., 475 Sansome Street, Suite 850, San

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( )For more than 30 years, Tim Miller has been refining his

Ashtanga Yoga practice.

What blew you away? Connecting with a deep

place in my soul. At the time, I wasn’t thriving.

I had a stressful, low-paying job and hadn’t had

a date in over a year. I was lonely, depressed; I

smoked and drank. Class was a life-altering expe-

rience that shifted my perspective 180 degrees in

an hour and a half. That kept me coming back.

So you adopted a regular practice? I went to a

class three evenings a week, but my work schedule

interfered with yoga. So I switched to the swing

shift so I could go to the morning class every day.

I progressed quickly in the series because I was

obsessed and mistakenly thought that the faster

I mastered the series, the quicker I’d get enlight-

ened. Eight months later, I met Pattabhi Jois. He

made us try hard. We were all terrified of being

adjusted and also afraid of being ignored. In 1982

I took my first trip to India. I was on a budget,

and the Jois family was gracious enough to let me

stay in their home.

What did you learn there? That I wanted to be a

teacher. I left for India the day after finding out

that my wife was pregnant. Not many people

were practicing then, so teaching yoga wasn’t a

way to make a living. But at the end of my stay, I

asked Guruji for a certificate to teach. He con-

sented, and I came back all fired up to teach. My

pregnant wife was about to stop working, and

my father urged me to get a real job. To this day,

I still haven’t gotten a real job. But what I do is

fun and keeps me off the streets. I get to travel

a lot, so it’s not a bad life.

In what ways have you found yoga to be a foun-

tain of youth? It keeps my body healthy and

my mind young. People say that Ashtanga Yoga

shouldn’t be practiced by anyone over 25. I think

if you want to feel like you are 25, do the practice.

At 58 now, I may not be as flexible as I once was

or as strong. But I’m still pretty flexible and

strong. And I rarely get sick. My quality of atten-

tion is better. I have a 7-year-old daughter and a

27-year-old son. My daughter wants Daddy to

play with her. I conserve my energy so I have

plenty for her. Plus, I’m still teaching. Pattabhi

kept teaching into his 90s. Every once in a while,

I’ll bust out some advanced poses to show that

this old man has a little bit left in the tank. ✤

Tim Miller was one of the first Americans to get K. Pattabhi Jois’s

blessing to teach Ashtanga Yoga. He’s been studying Ashtanga Yoga

for more than 30 years and teaches it at his studio, the Ashtanga

Yoga Center in Encinitas, California, and internationally.

How did you get into yoga? When I first moved to Encinitas, I

worked at a psychiatric hospital and taught a stretching class to

patients in 1976. I knew a little bit of yoga from a book by Swami

Satchidananda, but I thought it’d be helpful to study yoga more.

David Williams’s students were running an Ashtanga Yoga studio

a half block away from my house. In 1978 I took a class that totally

blew me away. I felt like it was something I should continue to do.

So 30 years later, I’m still at it. SA

RA

H K

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devotedyogi

the yj interview by Diane Anderson



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