Create a more meaningful practice

with cover model Coral Brown, on page 82

SPECIAL ISSUE Yoga at home: Inspire your practice!

19 ways to improve your home practice

How to stretch your hamstrings safely

Ease achy musclesnaturally

Poses forbetterbalance

8 steps to mastering

arm balances

Live yogayour

Recharge3 sequences to replenishbody and mind

FOR FALL

poses, mantras, and more for wisdom and kindness4o

AL ABAMA

BIRMINGHAMAveda Experience Center — The Summit

Tonya Jones SalonSpa — Cahaba Village

Tonya Jones SalonSpa — English Village

HUNTSVILLETerra Bacio Salon & Spa

MADISONDantera 2 Salon and Spa

AL A S K A

FAIRBANKSElements Salon & Day Spa

AR IZO NA

CHANDLERAveda Experience Center — Chandler Fashion Center

GILBERT20 Volume Salon & Spa

Aveda Experience Center — SanTan

PHOENIXPerry Monge Salon

TEMPEAveda Institute Phoenix

TUCSONAveda Experience Center — La Encantada

Aveda Institute

C A LI FO R N IA

BERKELEYArtbeat Salon & Gallery

Aveda Experience Center — Fourth Street Shops

BREAAveda Experience Center — Brea Mall

CORTE MADERAAveda Experience Center — Village at Corte Madera

COSTA MESAAveda Experience Center — South Coast Plaza

DAVISStrands Salon

EL SEGUNDOVicara Salon Spa

EMERYVILLESolé Salon

ESCONDIDO Aveda Experience Center — North County Fair

FULLERTONLux Salon Spa

GLENDALEAveda Experience Center — Glendale Galleria

Glendale Salonspa

HALF MOON BAYMizu Salon Uptown

LA JOLLAYoung Attitudes Salon and Spa

LA QUINTAAlankara Salon

LONG BEACHSalon Medusa

LOS ANGELESAveda Experience Center — Beverly Center

Aveda Experience Center — Century City

PALM DESERTAveda Experience Center — El Paseo

PLEASANTONAveda Experience Center — Stoneridge Mall

RANCHO CUCAMONGAVicara Salon Spa

REDLANDSJulian August Salon

SAN DIEGOAveda Experience Center — Fashion Valley

SAN FRANCISCO Aveda Experience Center — San Francisco Centre

Cinta Aveda Institute

Code Salon

SAN JOSEAtelier Studio

SAN MATEOAveda Experience Center — Hillsdale

SANTA BARBARAAveda Experience Center — Paseo Nuevo

Salon Marceline

SANTA CLARAAveda Experience Center — Valley Fair

THOUSAND OAKS Aveda Experience Center — The Oaks Mall

VACAVILLEHot Shots

WALNUT CREEKAveda Experience Center — Broadway Plaza

CO LO R ADO

ARVADACentre Salon & Spa

BROOMFIELDCentre Salon & Spa — Westminster

COLORADO SPRINGSVeda Salon & Spa — Broadmoor Towne Center

Veda Salon & Spa — On Academy

Veda Salon & Spa — University Village Center

DENVERAveda ExperienceCenter — Cherry Creek

Aveda Institute

Berenices

Centre Salon — Tiffany Plaza

Veda Salon & Spa

FORT COLLINSTrios Salon & Spa

LAKEWOODCentre Salon

LONE TREECentre Salon & Spa

CO N N EC TICUT

BETHELA New Beginning Salon & Spa

D E L AWAR E

NEWARKAveda Experience Center — Christiana Mall

D I S TR I C T O F CO LU M B IA

WASHINGTON D.C.Aveda Institute

F LO R I DA

CLEARWATERAveda Institute Tampa Bay

DESTINAvantgarde Salon — Commons

Avantgarde Salon — Flagship

FOR HELPING TO PROTECT WATERAND WHAT YOU LOVE

THANKS

We are so grateful for all you did, caring guests, dedicated salons/spas, stores and Institutes.

You soared beyond local goals to help us raise over $6 million for clean water projects, at home

and around the world. Thanks for helping to protect water for animals, kids, our environment

and you. Thank you, 6 million times over!

Learn more at aveda.com/cleanwater.

Animals, kids, our environment — everything.

Continued on next page...

FORT LAUDERDALEAveda Institute South Florida

Drew James — Plantation

HOLLYWOODDrew James — Sheridan

Truu Salon

JACKSONVILLEAveda Institute

Panache In Julington Creek

JACKSONVILLE BEACHFrangipani Hair Studio

MOUNT DORAPure Salonspa

NAPLESSalon Bamboo

ORANGE PARKSalon 2000

ORLANDOAveda Experience Center — Florida Mall

POMPANO BEACHPyure Coconut Creek

SAINT PETERSBURGBeyond Salon

SARASOTAAveda Experience Center — University Town Center

TALLAHASSEEAveda Institute

TAMPAAveda Experience Center — International Plaza

Studio Cabello

WINTER PARKAveda Institute Orlando

G EO RG IA

ALPHARETTAAria Salon Spa

Aveda Experience Center — North Point Mall

ATLANTAAveda Experience Center — Perimeter Mall

Stewart & Company

Van Michael Salons

BUFORDAveda Experience Center — Mall of Georgia

CANTONBambu Salon & Spa

KENNESAWAveda Experience Center — Town Center at Cobb

MARIETTATrue Aveda Lifestyle Salon

WOODSTOCKSalon & Spa Venessa

HAWAI I

HONOLULUBlack Cat Salon & Spa Kaimuki

Hoala Salon & Spa

KAILUABlack Cat Hair Studio

KAPAAEpic Hair Boutique

I DAH O

BOISEAveda Experience Center — Boise

Bombshell Salon

MERIDIANRain Salon & Spa

TWIN FALLSAveda Institute

I LL I N O I S

BARRINGTONBen E Salon Spa

BARTLETTMorgan Christopher Salon & Spa

BURR RIDGEKeema

CARBONDALESalon Euphoria

CHICAGOAsha Salonspa — Schaumburg

Civello — Belmont

Civello — North Ave

Civello — State Street

Douglas J Aveda Institute

Everything’s Relative Salon and Spa

Fox Hair

Gordon In Lakeview

Indira Salon & Spa — Park Ridge

Indira Salon & Spa — River North

Indira Salon & Spa — Southport

Salon V

Taglia Di Capelli Salon

Tracy Adduci Salon

DARIENWild Orchid Salon

DEER PARKAvalon Salon & Day Spa

DES PLAINESHeadquarters Design Studio

ELMHURSTSalon Efthimia Day Spa

FLOSSMOORJonathan Kane Salon & Spa

FOREST PARKBertuca Salon & Spa

GENEVAAnnabella Salon & Spa

GURNEESalon Bliss

HIGHLAND PARKGordon In Highland Park

LAKE ZURICHDaybreak Salon & Day Spa

LOMBARDFeel Good Hair

MOKENAAesthetica Day Spa

MOUNT PROSPECTJoseph John Salon

NORTHBROOKAveda Experience Center — Northbrook Court Mall

OAKBROOKAveda Experience Center — Oakbrook Center

OAK LAWNEverything’s Relative Salon and Spa

ORLAND PARKAveda Experience Center — Orland Square Mall

PALATINESalon Lorrene

ROCKFORDLucette Inc

ROSELLEVelarde Salon & Spa

SOUTH BARRINGTONSpa Bleu

WEST DUNDEESpa Bleu

WHEATONNamasté Lifestyle Salon & Spa

WILMETTEGordon In Wilmette

I N D IANA

AVONCass & Company Salon

FORT WAYNEAdler J. Salonspa

INDIANAPOLISAveda Experience Center — Keystone at the Crossing

Aveda Fredric’s Institute

LA PORTETrue Color

MADISONMane Attractions

MICHIGAN CITYElle Salon

SOUTH BENDSalon Nouveau

IOWA

AMESSerenity Lifestyle Salon Spa

ANKENYPure Salon

ASBURYTonic Salon & Day Spa

BETTENDORFSalon Aria II

CEDAR FALLSJiva Salon Spa

CEDAR RAPIDSElevate Salon & Spa

Nadia’s Salon & Spa

CLIVERick Mosley Hair

CORALVILLEAdeva Salon & Spa

Transformations Salon & Spa

DAVENPORTInfi nity Salon & Spa

Salon Aria + Spa

DES MOINESTrixie’s Salon

DUBUQUEContempo Styling Salon

Designworks Salon

IDA GROVETrendue Salon & Spa

INDIANOLABeauty Is

IOWA CITYGroovy Katz Salon

Zen Salon and Spa

JOHNSTONAdara Salon and Spa

NORTH LIBERTYLe Rêve Salon & Spa

RICHLANDThe Bee Hive Salon and Spa

SIOUX CITYBelle Touche of Morningside

Belle Touche Salon & Spa

The Loft By Belle Touche Salon & Spa

STORM LAKESundara Salon & Spa

URBANDALEArt of Life Salon & Spa

Salon Seven-O

WEST DES MOINESAveda Institute Des Moines

Serenity Aveda Lifestyle Salon

Serenity Couture West Glen

K AN SA S

HESSTONStudio 400 LLC

LEAWOODXiphium

OVERLAND PARKOliver’s Hair Salon

Par Exsalonce

Par Exsalonce — Oak Park

TOPEKAHis & Her Salon & Day Spa

WICHITAPlanet Hair

Pure Salon & Spa

Skin Essentials

Sugar Salon

K E NTU CK Y

ELIZABETHTOWNNtouch Massage and Wellness Center

LEXINGTONAveda Experience Center — Fayette Mall

LOUISVILLEPure Salon Spa

Z Salon & Spa — Shelbyville

LO U I S IANA

HAMMONDAveda Institute

MANDEVILLEParis Parker

MAI N E

FALMOUTHAcapello Salon II

MARY L AN D

ANNAPOLIS Aveda Experience Center — Annapolis Mall

Varuna

COCKEYSVILLESoiree Salon

TOWSONAveda Experience Center — Towson Town Center

MASSACH U S E T TS

BOSTONAveda Experience Center — Copley Place Mall

BRAINTREEAveda Experience Center — South Shore Plaza

BURLINGTONPyara Spa & Salon

CAMBRIDGEPyara Spa & Salon

HUDSONSereni Salon

LEOMINSTERMia Bella Spa

Rituals Salon & Spa

NEWTONAveda Experience Center — Chestnut Hill Mall

M I CH I GAN

ALLENDALEThe Rouge Salon

BATTLE CREEKCirca VI Salon Spa

EAST GRAND RAPIDSCoiffeteria

EAST LANSINGDouglas J Aveda Institute

Douglas J Exchange

GRAND RAPIDSDouglas J Aveda Institute

Jeffrey Richard Salon

Salon and Spa at Amway Grand Plaza

The Look For Hair

NOVISalon Agape

OKEMOSDouglas J. Day Spa & Salon

PLAINWELLPerfect Image Salon

WOODHAVENDaybreak Salon & Spa

M I N N E SOTA

BLAINESalon Mystique

BLOOMINGTONAveda Experience Center — Mall of America

CHAMPLINKai Salon

EDEN PRAIRIESanctuary Salonspa

EDINAAveda Experience Center — Southdale

ISANTIWillow Bridge Salon

LAKEVILLEBody & Sol

LITTLE FALLSFresh Hair Professionals

MAHTOMEDIJessie Tomme Salon

MANKATOLiv Aveda Salon & Spa

MINNEAPOLISAveda Institute

Rue 48 Salon

Sanctuary Salonspa

The Chair

NEW BRIGHTONJB Cavour Salon Spa

PLYMOUTHNew Refl ections Salon

ROCHESTERLasata Salon & Spa Inc

SAINT PAULEstetica Salon & Day Spa

SARTELLMichelle Kenric Hair & Spa

STILLWATERA’Salonna

WHITE BEAR LAKERevive Salonspa

WOODBURYSalon Ultimo

M I S SO U R I

CAPE GIRARDEAUBelladona Salon Spa & Boutique

CHESTERFIELDGinger Bay Salon & Spa — Town & Country

CLAYTONJ’Labii

INDEPENDENCESalon Ami Day Spa

KANSAS CITYNaturally Salon and Spa

Par Exsalonce — Zona Rosa

Sonrisa Salon

KIRKWOODGinger Bay Salon & Spa

LEBANONHairy’s Salon

RIDGEDALERoot 86

SAINT LOUISAveda Experience Center — St. Louis Galleria

Philip Johnson Salon & Spa

Salon Ethos

Salon Fleur de Lis

Salon St. Louis

Zen Concept Salon

SPRINGFIELDTwisted Hair Shop

TROYAveda Experience Center — Somerset North

Aveda Experience Center — Somerset South

WASHINGTONThe Body Natural Salon & Spa

WEBSTER GROVESNaturally Pure Salon

WELDON SPRINGInspire Salon

WENTZVILLEThe Color Room

M O NTANA

BILLINGSSanctuary Spa & Salon

BOZEMANCanyon River Spa

N E B R A S K A

GRAND ISLANDElle Salon & Spa

HASTINGSAvani Day Spa & Yoga Studio

LINCOLNSway Hair Spa

OMAHAAvant Salon & Day Spa

Five Salon

Parlour 1887

Reveal Salon & Spa

Urbane Salon & Day Spa

N E VADA

LAS VEGASAveda Experience Center — Town Square

N E W HAM P S H I R E

SOUTH AMBOYTalkin’ Heads

WINDHAMSoleil Salon & Spa

N E W J E RS E Y

BRIDGEWATERAveda Experience Center — Bridgewater Commons

CHERRY HILLAveda Experience Center

PARAMUSAveda Experience Center — Garden State Plaza

SHORT HILLSAveda Experience Center — Short Hills Mall

N E W M E XICO

ALBUQUERQUEAveda Institute

Mark Pardo Salonspa — Coor Bypass

Mark Pardo Salonspa — Juan Tabo

Mark Pardo Salonspa — Paseo Del Norte

BOSQUE FARMSInner Beauty Hair Studio & Spa

N E W YO R K

GARDEN CITYAveda Experience Center — Roosevelt Field

HUNTINGTON STATIONAveda Experience Center — Walt Whitman Mall

NEW YORKAveda Experience Center — Flatiron

Aveda Experience Center — Grand Central Station

Aveda Institute

Scott J — East 86th Street

PITTSFORDTru Salon

SARATOGA SPRINGSClassical Concepts

STATEN ISLANDAveda Experience Center — Staten Island Mall

NORTH CARO LI NA

CHAPEL HILLAveda Institute

CHARLOTTEAveda Experience Center — South Park

Aveda Institute

DURHAMAveda Experience Center — Streets at Southpoint

RALEIGHAveda Experience Center — Crabtree Valley

O H I O

AKRONAveda Experience Center — The Summit

AUSTINTOWNCasal Aveda Institute

BEACHWOODAveda Experience Center — Beachwood Place

CANFIELDCasal’s De Spa & Salon

CENTERVILLEPure Elements Salon and Spa

Square One Salon & Spa

CHESTERLANDAvanti Salon

CINCINNATIAveda Experience Center — Kenwood Towne Centre

Aveda Fredric’s Institute

COLUMBUSAveda Experience Center — Easton Town Center

Aveda Experience Center — Polaris Fashion Place

Aveda Institute

Square One Salon & Spa

DAYTONSquare One Salon & Spa

HUDSONSimply Swank Salon & Spa

LORAINA David Anthony Salon & Day Spa

NEW ALBANYSquare One Salon & Spa — New Albany

OAKWOODEden Salon/Spa

PAINESVILLEBella Donna Salon & Spa

STRONGSVILLEAveda Experience Center — SouthPark Center

UPPER ARLINGTONNurtur The Salon

WESTLAKEBella Capelli Sanctuario

O K L AH O MA

NORMANIhloff Salon — Brookhaven

TULSAAveda Experience Center — Woodland Hills Mall

Ihloff Salon and Day Spa — South Memorial

Ihloff Salon and Day Spa — Utica Square

O R E G O N

ASHLANDBe Cherished LLC

EUGENEGervais Salon

MEDFORDGervais Salon

PORTLANDAveda Experience Center — Pioneer Place

P E N N SY LVA N IA

KING OF PRUSSIA Aveda Experience Center

PHILADELPHIAAveda Experience Center — Liberty Place

R H O D E I S L AN D

CRANSTONAveda Institute Rhode Island

SO UTH CARO LI NA

PORT ROYALOrchid Salon

SO UTH DAKOTA

BROOKINGSSunfl ower Salon & Spa

SIOUX FALLSVanessen’s Hair Design

TE N N E SS E E

FRANKLINAveda Institute Nashville

MEMPHISPavo Salon

Rachel’s Hair Designs Inc

MURFREESBOROOnu Salon LLC

NASHVILLEAveda Experience Center — The Mall at Green Hills

William Edge Salon Spa

SPARTAEssentials Salon and Day Spa

TE X A S

ALLENTangerine Salon

AUSTINBradz Salon

Breeze Salon — Arbor Walk

Happy Salon + Spa

Hiatus Spa + Retreat

Jackson-Ruiz West End

Spruce Salon

COLLEYVILLEElixir Salon and Day Maker

DALLASAvalon Salon — Snider Plaza

Avalon Salons/Spa — Mckinney

Hiatus Spa & Retreat

FORT WORTHLemongrass Salon LLC — Camp Bowie

Lemongrass Salon LLC — Hulen

Lemongrass Salon LLC — University

HIGHLAND VILLAGETangerine Salon

HOUSTONJosephine’s Day Spa & Salon

Vanity Salon

KATYAurea Salon & Spa

Wen Chic Salon/Spa

MISSOURI CITYMilagro Salons

NEW BRAUNFELSThe William Edge

PLANOAvalon Salon and Spa — Legacy Park

Hiatus Spa & Retreat

SHENANDOAHAveda Institute Houston

SOUTHLAKELemongrass Salon LLC

UTAH

EDENFree Spirit Holistic Mountain Spa

MURRAYCentre Salon Fashion Place

OREMRemedez Hair Spa

PROVOAveda Institute

SALT LAKE CITYLandis Salon & New Artist

SOUTH JORDANLife Salon & Spa

VE R M O NT

BURLINGTONThe Men’s Room

ESSEX JUNCTIONO’Briens — Essex

WILLISTONAveda Institute

VI RG I N IA

BURKEBeau Totale Salon & Spa

FREDERICKSBURGTulip Salon and Spa

NORFOLKAveda Experience Center — MacArthur Center

RICHMONDMango Salon

Salon Del Sol Salons & Spas

WA S H I N GTO N

BELLEVUEAveda Experience Center — Bellevue Square

BELLINGHAMBlessings Salon Spa

Sandalwood Salon & Spa

LAKE FOREST PARKA Better Day Salon, LLC

LYNNWOODAveda Experience Center — Alderwood Mall

PUYALLUPAveda Experience Center — South Hill

SEATTLEAveda Experience Center — Pacifi c Place

Aveda Experience Center — University Village

Beehive Salon

Gary Manuel Aveda Institute

Gary Manuel Salon

Gary Manuel Studio

Glam and Tonics

Habitude — At The Locks

SILVERDALESeaport Salon & Spa

SPOKANEAveda Experience Center — River Park Square

TUKWILAAveda Experience Center — Southcenter

VANCOUVERAveda Experience Center

WI SCO N S I N

APPLETONPavana

Salon Aura — Calumet

BROOKFIELDAveda Experience Center — Brookfi eld Square Mall

FITCHBURGEcco Salon

FORT ATKINSONCrimson Salon & Spa

FRANKLINGaia Microspa Franklin

GREEN BAYIndira Salon & Spa

Tranquility Spa

HARTFORDSalon East

HARTLANDKirsten Salon

KENOSHAGemini Salon & Spa

LAKE GENEVAJasmine Salon & Spa

LAKE MILLSCV Hair Company

MADISONAnaala Salon & Spa — Midvale

Aveda Experience Center — West Towne Mall

Aveda Institute Madison

Rejuvenation Spa

MANITOWOCRose Colored Glasses Salon & Spa

MENOMONEE FALLSPink Lemonade Salon & Spa

MILWAUKEEInstitute of Beauty & Wellness

Lovely Salon and Spa

Neroli Salon & Spa — 3rd Ward

MUSKEGOHaven Salon + Day Spa

NEENAHSalon Aura of Neenah LLC

ONALASKAUltimate Salon & Spa

SHEBOYGAN FALLSSalon 511

SUN PRAIRIEMCV Salon & Spa

THIENSVILLETres Jolie Solace

WATERFORDEnve Salon and Day Spa

WAUWATOSAAveda Experience Center — Mayfair Mall

CANADA

ALB E RTA

CALGARYAveda Institute

Diva Salonspa — Country Hills

Diva Salonspa — Northland

Diva Salonspa — Seton

Diva Salonspa — Southcentre

Diva Salonspa — Sunridge

Diva Salonspa — West Mount Royal

Red Bloom Salon — Bridgeland

Red Bloom Salon — Downtown

Red Bloom Salon — West 85th

EDMONTONAveda Academy Salon

Propaganda

FORT SASKATCHEWANMantra Salon Spa

ST. ALBERTThe Rock Salon & Spa Inc.

BRITISH COLUMBIA

KAMLOOPSChanges Hair Studio

KELOWNASociety The Salon

PENTICTONHeiress Salon

VANCOUVERAveda Institute

Aveda Tonic — South Granville

Eliane’s Hair & Spa

VERNONO’hairas The Salon

MAN ITO BA

WINNIPEGAveda Institute

Salon Pop

N E W B R U N SWICK

FREDERICTON Avalon Salon Spa

MONCTON Aveda Experience Centre

La Spa Moncton

Nakai Spa Salon Studio

RIVERVIEWLa Spa

SAINT JOHNElement 5

Nakai Spa Salon Studio

ST. ANDREWSThe Spa at the Algonquin

N E WFO U N D L AN D AN D L AB R ADOR

ST. JOHNSThe Spa at the Monestary

N OVA SCOTIA

AMHERSTDamaris Spa + Wellness Centre

BEDFORDInfusion Spa + Salon

BRIDGEWATERKuilra Salon & Spa

DARTMOUTHLife Salonspa — Dartmouth Crossing

HALIFAXLife Salonspa — Spring Garden

KENTVILLE

Beleaf Salon & Spa

MIDDLETON Hairitage House

SYDNEY Revive Hair Studio

TRUROLife Truro

O NTAR I O

BURLINGTONKeora Aveda Salon Spa & Boutique

KINGSTONJames Brett Coiffure & Spa — Downtown

James Brett Coiffure & Spa — West End

MISSISSAUGAAveda Experience Centre — Square One Shopping Centre

OAKVILLECivello Salon Spa

ORANGEVILLEHenning Salon

OWENSOUNDMane Street Hair Styling

ST. CATHARINESStorm Hair Group

STRATFORDMane Stage

THOROLDAlesco Salon

TORONTOAveda Institute

Civello Salon Spa — Queen

Civello Salon Spa — Rosedale

Civello Salon Spa — Uptown

WINDSOREttore Salon & Aesthetics

P R I N CE E DWAR D I S L AN D

CHARLOTTETOWNNakai Spa Salon Studio

Q U E B EC

LAVALAveda Experience Centre

MONTREALAu Premier Coiffure Spa

Aveda Montreal Lifestyle/Academie Salon

SA S K ATCH E WAN

REGINADaniel Christopher

Sara Lindsay Makeup Studio

REGINA BEACHPura Vida Hair Co.

Y U KO N

WHITEHORSESalon Zen

A

Cover model Coral Brown’s

positivity and vibrant personality are

totally infectious. See for yourself:

Take her class on page 82.

7o America’s Top Yoga Towns

We partnered with Yoga

Alliance to uncover the 10

best US cities for yogis based

on access to teachers, yoga

schools, and more. Find out if

your hometown made the list!

By Kelly Mickle

76 Bring It HomeInspire your regular home

practice with wise advice

for making it doable and fun

from yoga teachers we admire.

By Linda Sparrowe

82 Live Your YogaInfuse your yoga and life with

more meaning and power using

this multifaceted practice from

vinyasa teacher Coral Brown.

By Kate Siber

FEATURES

OC

TOBE

R 2

o15

Create a more meaningful practice

with cover model Coral Brown,on page 82

SPECIAL ISSUE Yoga at Home: Inspire your practice!

19 ways to improve your home practice

How to stretch your hamstrings safely

Ease achy musclesnaturally

Poses forbetterbalance

8 steps to mastering

arm balances

Live yogayour

Recharge3 sequences to replenishbody and mind

FOR FALL

poses, mantras, and more for wisdom and kindness4o

SPECIAL ISSUE Yoga at home: Inspire your practice!

76 19 ways to improve your home practice

82 Live your yoga: 40 poses, mantras, and more for wisdom and kindness

49 Recharge for fall: 3 sequencesto replenish body and mind

22 Ease achy muscles naturally

82 Create a more meaningful practice with cover model Coral Brown

34 Poses for better balance

44 How to stretch yourhamstrings safely

37 8 steps to mastering arm balances

ON THE COVER

credits Coral Brown in Baddha Ardha Matsyendrasana

(Bound Half Lord of the Fishes Pose); photographed by Jeff Nelson.

Stylist: Jessica Jeanne Eaton; hair/makeup: Tiffany McCray; top: MPG;

bottoms: Om Shanti Clothing.

PHO

TO: J

EFF

NEL

SON

; STY

LIST

: JES

SICA

JEA

NN

E EA

TON

; HA

IR/M

AKE

UP:

TIF

FAN

Y M

CCRA

Y; T

OP:

MPG

; BO

TTO

MS:

OM

SH

AN

TI C

LOTH

ING

37, 49, 82

4

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Introducing Results-Oriented Exfoliating Peels for Every Skin Type

FIRM SKIN ACAI EXFOLIATING PEELFor Aging Skin

BRIGHT SKIN LICORICE ROOT EXFOLIATING PEELFor Hyperpigmented Skin

CALM SKIN CHAMOMILE EXFOLIATING PEELFor Sensitive Skin

CLEAR SKIN WILLOW BARK EXFOLIATING PEELFor Acne Prone Skin

Éminence products are available for purchase at our partner spa locations.

Visit www.eminenceorganics.com to locate a spa near you.

www.eminenceorganics.com

FRO

M T

OP:

MA

RTA

MU

ÑO

Z-CA

LERO

CA

LDER

ON

/STO

CKSY

; TH

OM

AS

BARW

ICK/

GET

TY IM

AG

ES; R

ICK

CUM

MIN

GS;

JEN

NIF

ER O

LSO

N; M

YLES

LAV

ALL

EE

15

19

34

59

89

15 WHAT’S THE BUZZWhy yoga and wine are the hot new pairing;

how barefoot walking translates to better

balance; cool new yoga props; and more.

19 LIVE WELL2o STYLE Five fun ways to transport your mat.

22 BEAUTY Natural muscle soothers that are

like a massage in a bottle.

25 BE WELL26 ASK THE EXPERTS Wise advice on dealing

with dizziness in hot yoga; poses for foot

pain; must-reads for beginners; and more.

28 GAME CHANGERS Guest editor Seane Corn

and yoga therapist Nikki Myers discuss find-

ing self-acceptance and sustainable recovery

after addiction.

33 PRACTICE WELL34 YOGA FOR ATHLETES Four poses for agility

and balance on the hiking trail and beyond.

37 YOGAPEDIA How to move safely from

Parsvottanasana to Astavakrasana with teacher

and 90 Monkeys co-founder Amy Ippoliti.

44 ANATOMY How to stretch, strengthen, and

heal your hamstrings.

49 HOME PRACTICE Kundalini Yoga teacher

Guru Jagat offers three sequences to rev up

your energy and metabolism for fall.

55 EAT WELL56 FLEX TABLE Tunisian stew three yummy ways.

59 NOURISH Sweet treats you can feel good

about from chef and yogi Candice Kumai.

89 CONNECT89 IN FOCUS Readers share their desert poses.

9o CONSIDER THIS Can you effectively teach

yoga through social media?

92 TEACHER SPOTLIGHT How Ohio-based

teacher Chuck Burmeister manages his MS

symptoms with yoga and offers the practice’s

healing powers to others.

1oo I’M A YOGI Animal-rights activist and TOMS

Chief Animal Lover Heather Mycoskie shares

how yoga has become her lifeline.

IN EVERY ISSUE 8 GET MORE YJ

12 EDITOR’S LETTER

93 SHOP THE ISSUE

94 YOGA PAGES

99 CLASSIFIEDS

99 LIVING WELL

6

contentsOCTOBER 2o15

Rhinebeck, NY

Explore more at eOmega.org/yoga or call 800.944.1001

WHAT’S AT YOUR CORE?

STRENGTH

Rodney Yee

Colleen Saidman

Sharon Gannon

David Life

Rina Jakubowicz

Biff Mithoefer

Marta Mezzino

Nikki Myers

Kirsten Adelia Collins

Denise Hopkins

Erica Mather

Leslie Pearlman

Sara Trapani

Abbie Galvin

Nevine Michaan

Robin Saraswati Markus

Basics | Therapy | Teacher Training | Service

Connect with us! Share your favorite moments from the LIVE! event on social: #yogajournal #yjlive

Beginners Welcome! New to yoga? Learn the basics and de-stress by the beach before the holidays at Yoga Journal LIVE! at the Diplomat Resort & Spa in Hollywood, Florida, November 13–16. Our beginners’ curriculum is fun and friendly, plus you’ll learn from the best—Seane Corn, Maty Ezraty, Natasha Rizopoulos, and other top teachers. (For seasoned practitioners, there are plenty of challenging classes on site, too!) And be sure to take advantage of the resort’s luxu-rious spa treatments. See the full schedule and sign up at yjevents.com; for a $5o discount, enter the code YJEVENTS.

DEB

ORA

H P

ERKI

NS

8

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

LOG ON TO LEARNAdvance your home practice with Yoga Journal’s new online university, AIM Healthy U. New at the school this fall: three courses that focus on the fundamentals. You’ll find a master class on more than 50 postures; our 21-Day Yoga Challenge, designed to help you form healthy yoga habits and build strength, agility, and peace of mind; and a guide to Power Yoga with senior Baptiste Yoga instructor Leah Cullis, who breaks down the practice for teachers and students alike. To learn more and register, go to aimhealthyu.com.

get more

pinterest.com/yogajournal

facebook.com/yogajournal twitter.com/yoga_ journal

instagram.com/yogajournal

RETREAT FOR FALLFor the first time ever, Yoga Journal LIVE! is partnering with the Kripalu Center for Yoga & Health in Stock-bridge, Massachusetts, to offer a weekend of live music and work-shops—November 20–23. To soak up our new offerings, start planning today at yjevents.com.

TEACH YOGA? WE’VE GOT YOU COVEREDIf you’re seeking a community of fellow educators and entrepreneurs, our Teachers Plus program is for you. In addi-tion to access to low-cost liability insurance, we’ll provide you with valuable tips and resources for starting a new busi-ness or making your existing one thrive. Sign up today and get a free subscription to Yoga Journal, discounts on events and retail, and more! Visit yogajournal.com/teachersplus.

CHECK OUT OUR ONLINE OFFERINGSTo get your regular yoga fix, visit yogajournal.com for:

Detailed pose instruction

Videos for beginner and advanced students

Newsletter signupsAnd so much more!

Stockbridge, MA

Immerse.Transform.

Inspire.Gain exceptional

tools to expand

your skills in these

modules from

the 300-Hour

Kripalu Yoga

Teacher Training:

Teaching Pranayama

and Advanced Asana

Guiding Meditation for

Transformational

Yoga Teaching

Instructing Yoga for

Special Populations

Leading Vinyasa

Integrating Ayurveda

into Yoga Teaching

800.848.8702 | kripalu.org

Start your experience today: kripalu.org/applynow

Kripalu® is a registered trademark of Kripalu Center for Yoga & Health. All rights reserved.

MISSION DRIVEN, DONOR SUPPORTED

Rhumdoul is a survivor of Cambodia’s Khmer Rouge regime. Her husband, John, is a veteran of the US Army Special Forces. They discovered Kripalu Yoga together, and now they’re sharing it with veterans, seniors, and children. Read their story: kripalu.org/mills

Your Kripalu. Your Experience. Yoga Teacher Training in Action.

CHAIRMAN Efrem Zimbalist III

PRESIDENT & CEO Andrew W. Clurman

EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom

EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox

VICE PRESIDENT, HEALTHY LIVING GROUP Kim Paulsen

VICE PRESIDENT, CONTROLLER Joseph Cohen

VICE PRESIDENT, DIGITAL AND DATA Jonathan Dorn

VICE PRESIDENT, FINANCE Craig Rucker

VICE PRESIDENT, RESEARCH Kristy Kaus

VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz

© CRUZ BAY PUBLISHING, INC.

Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. Send all subscription matters and notices of changes of address to: Yoga Journal, PO Box 420235, Palm Coast, FL, 32142-0235. E-mail the subscription customer-service department: yogajournal@emailcustomerservice.com. Call sub-scription customer service, Mon–Fri 7 a.m.–12 a.m. EST; Sat–Sun 9 a.m.–6 p.m. EST: (800) 600-9642 or (386) 246-0197 from outside the United States. All issues of Yoga Journal are now available on mi crofiche from ProQuest, 300 N. Zeeb Rd, Ann Arbor, MI 48016. Copyright 2015 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen.

EDITORIAL

managing editor Jean Weiss

senior editors Pamela Bond, Tasha Eichenseher

associate editors Nancie Carollo, Amanda Tust

contributing medical editor Timothy McCall, MD

copy editor and proofreader Matt Samet

proofreader Laurel Kallenbach

researchers Melinda Dodd, Maya Dollarhide,

Cheryl S. Grant, Lisa Rogal

contributing editors Roger Cole, Seane Corn,

Jason Crandell, Alison Gwinn, Kate Holcombe,

Sally Kempton, Richard Rosen

editorial assistant Brit Yeager

ART

art director Wis Mollerud Holt

associate art director Melissa Newman

photo director Jackie L. Ney

PRODUCTION

group production director Barb Van Sickle

prepress manager Joy Kelley

ad coordinator Cossette Roberts

DIGITAL

digital director Timothy R. Zura

associate digital director Patty Hodapp

senior digital editor Jessica Levine

senior digital developer Alan Zucker

web producer Samantha Trueheart

contributing editor Jennifer D’Angelo Friedman

EVENTS

director of operations Dave C. Smith

senior event manager Renée LaRose

event manager Alden Conant

sponsorship and event specialist Bethany Borger-Slaby

senior marketing manager Danielle Gordon

senior experiential marketing manager Rachel Van Buskirk

event office manager Tracy Phelps

event coordinator Kyle Mares

registration coordinator Athena Dupont

teachers plus project manager Brigitte Kouba

Kim Paulsen group publisher

Jeff Tkachgroup publisher

GENERAL ADVERTISING

associate publisher Haley Brockmeier (303) 625-1609

northwest sales Kathleen Craven (415) 380-9642

east coast sales Melissa Strome (917) 704-0160

new england sales Lorrie Allen (617) 566-8277

midwest sales Kathi Magee (414) 897-0377

detroit sales Keith Cunningham (248) 763-0526

southwest sales Tanya Scribner (940) 387-7711

YOGA, MEDIA & DIRECT RESPONSE ADVERTISING

west coast account manager

Cheryl Kogut (630) 290-6028

east coast account managers

Deena Robeson (312) 494-1919 ext. 307

Alyson Smith (312) 494-1919 ext. 306

MARKETING & COMMUNICATIONS

director of integrated marketing Greg Brenton (303) 625-1612

director of corporate communications Dayna Macy (415) 591-0729

digital advertising specialist Vivienne Duclos

senior marketing designer Tanya Cantu

marketing coordinator Lindsey Carrier

CONSUMER MARKETING

group circulation director Jenny Desjean

group circulation manager Anne Cookson

circulation analyst Michael Alexander

online marketing manager Emily Supernavage

ACCOUNTING & ADMINISTRATION

accounting & billing Yolanda Campanotto

(800) 443-4974, ext. 705

INTERNATIONAL EDITIONS

director of international licensing Dayna Macy

EDITORIAL OFFICES

2520 55th Street #200, Boulder, CO 80301

phone (303) 625-1600

subscription customer service (800) 600-9642

yogajournal.com

Carin Gorrelleditor in chief

Kristen Schultz Dollarddirector of brand strategy

BOOK YOUR

BEST DAYFrom yoga and barre

to spa and hair, instantly find the best wellness services in

your community.

10

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

TOP

PHO

TOS:

JEF

F N

ELSO

N; M

OD

EL: C

ORA

L BR

OW

N; S

TYLI

ST: J

ESSI

CA J

EAN

NE

EATO

N;

HA

IR/M

AKE

UP:

TIF

FAN

Y M

CCRA

Y; P

ROD

UCT

PH

OTO

S: J

ARR

OD

DU

NCA

N; S

TYLI

ST: J

ESSI

CA J

EAN

NE

EATO

N

editor’s letter

patiencePATIENCE HAS NEVER been my strong suit. I remember my parents repeatedly reminding me as child that “Patience is a virtue”… but of course I was too impatient to stop and consider the lesson and its value. Today, the tables are turned, and I find myself preaching patience on a daily basis to my two-year-old son, who wants his milk—or toy, or hug, or question answered—now. (Karma, anyone?) I’ve tried a yogic approach (“Take a deep breath, Hank”); written a silly song (“Let’s Put On Our Patient Hat”—he’s really into hats these days); and employed distraction and, in my weaker moments,bribery and pleading.

The result? Well, I’m more patient. There’s nothing like dealing with something you know you can’t change immediately (or perhaps ever) to teach you self-control and tolerance. I’ve noticed it’s translating to my mat, too. A few weeks ago, as I wobbled in Lord of the Dance Pose in class, I felt my frustration fade to self-forgiveness more quickly than usual. When a lower-back tweak brought my practice to a halt this weekend, I settled into Savasana instead of muscling through and potentially making things worse. And this month’s lesson on yoga’s ethical and moral codes, the yamas and niyamas (“Live Your Yoga,” page 82), from Coral Brown is particularly resonant for me, especially the practices around svadhyaya (self-study) and santo-sha (contentment). Maybe if I work Coral’s sequence into my practice, I’ll become a better model of the patience I’m trying to instill in my little guy.

In addition to Coral’s class, there are ample ideas for home practice in our pages this month that I hope will inspire you, which is why we’re theming this our “Yoga at Home” issue. You’ll find invaluable advice from teachers we admire, including Faith Hunter, Sally Kempton, and Tias Little in “Bring It Home” (page 76). In Home Practice, Guru Jagat offers three Kundalini sequences to help rev up your energy for fall (page 49). On page 37, Boulder, Colorado, teacher Amy Ippoliti offers steps for mastering Eight-Angle Pose, requiring only a few props you’ve got around your house and (here’s that word again) patience. And if you want to be truly inspired, check out our profile of teacher Chuck Burmeister (page 92), who has eased his multiple sclerosis symptoms primarily through yoga. It’s in his honor that I dedicate this issue to MS sufferers and those who are working to help make patients’ lives better and more fulfilling.

So, ready to roll out your mat with me? No rush—I can wait.

a little

Carin GorrellEditor in Chief

Coral and I having some fun with mudras.

Stuff we loveI discovered all of these great finds in the Yoga Market at a YJ LIVE! Event. Just one more reason to join us at our events—yoga goodies at discount prices!

1 Alchemy by Nina Kohler Perfectly Imperfect Short Sleeve Burnout Tee. Yep, this shirt just about sums me up. ($58, ninakohler.com)

2 Health Warrior Chia Bars. Tasty, super satisfying, and high in omega-3s, plus they’re low in sugar, which is hard to find in a bar. ($24 per box of 15 bars, healthwarrior.com)

3 Silver & Sage Determination Mala. The tiger-eye stones in this mala encourage leadership, determination, and success, plus turquoise is my birthstone! ($108, silverandsagejewelry.com)

4 Gaiam Turquoise Sea Yoga Mat. Light, grippy, and durable, this mat folds up easily and takes up minimal room in my suitcase—perfect for travel! ($22, gaiam.com)

1

3

4

2

12

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

P O W E R F U L H E A R T H E A L T H . E A S Y O P E N P A C K A G E .

Over 30 essentialvitamins and nutrients

7 powerful grams of plant -based protein

The most preferred nut in America

Nothing beats a handful a day for heart health

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246

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

Compared to native curcumin extract.

For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it

immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. Solgar® Full Spectrum Curcumin

is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized

curcumin extract. Even more, in a recent clinical study, Solgar® Full Spectrum Curcumin was shown to be longer lasting so it stays

in your system for a full 24 hours. Now, for brain, joint, and immune health – Solgar changes what you believed was possible from

curcumin… forever. Solgar® Full Spectrum Curcumin… one softgel, once a day–185X better. *

That’s the difference with New Solgar® Full Spectrum Curcumin.

Now, Solgar unlocks the power of curcumin like never before.

©2

015 Solgar, Inc.

More active185 times

better bioavailability

Faster absorbed

.

.

.*

the

buzz

what’s

newstrendsinspiration

15

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

At Om in the vineyardMany wineries are touting wine and yoga as a perfect pairing. The theory: Moving through yoga poses and doing breathwork in a vineyard setting can open up the body’s senses and maximize the flavor and mouthfeel of your post-class glass. No surprise, then, that winery-yoga pro-grams abound. Some are uniquely creative, like the Vino-Vinyasa workshop at South Coast Winery Resort & Spa ( wineresort.com) in Temecula, California. Here, yoga instructor Christina Newman integrates wine samples that pair well with the body’s seven chakras, or centers of energy. For example, when embracing the seventh, orcrown, chakra, Newman acknowledges a certain efferves-cent energy traveling through the body, and offers students a sparkling wine with those same bubbly, spirited qualities. “The physical practices already help balance and align the chakras,” says Newman. “The wines work in harmonyto enhance that balance and flow of energy.” Expect a lingering “hangover” of calm. NANCY RONES

MA

RTA

MU

ÑO

Z-CA

LERO

CA

LDER

ON

/STO

CKSY

16

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

what’s the buzz

Walk This WayBarefoot running may be

out, but texture walking,

or walking barefoot on

uneven surfaces, is in.

“The variance in the shape

of the ground will give

you better joint mobility

and muscle use, and will

improve nerve and

bone health,” says Katy

Bowman, Washington-based biomechanist

and author of Whole Body Barefoot. For yogis,

that can translate to greater stability on the mat

in standing poses. Want to try? Start by wearing

more-flexible shoes, then move into socks, and,

finally, bare feet. Begin with easy textures like

sand before graduating to less malleable surfaces

like pebbles. KAREN ASP

PROP PROPSA new line of yoga props is taking blocks to the next level. Called Bhoga—Sanskrit for “enjoyment”—this system of blocks, benches, and chairs strives to achieve what the com-pany calls the 4 Es: Ergonomic, Effective, Enjoyable, and Earth-Friendly. Each piece is designed of solid hardwood with arches, notches, and open sides to support the discovery of optimal alignment for beginner, intermediate, and advanced yogis in every pose, says founder Randy Dean: “Every inch of a Bhoga tool is purposeful.” ($36-45, bhoga.com) NANCIE CAROLLO

BLO

CKS

PHO

TO: J

ARR

OD

DU

NCA

N

That’s how many minutes per hour study subjects walked instead of sitting to achieve a 33 percent reduced risk of premature death, according to researchers at the University of Utah School of Medi-cine. Turn your two-minute hourly walk into a moving medita-tion for calming benefi ts, too.

2minutes

Inspiration UnbarredPrison yoga isn’t new—a few organizations have been offering it for years because of its therapeutic benefits for inmates. But now, for the first time ever, prisoners are getting the opportunity to become certified teachers. This spring, 15 inmates at Federal Correctional Insti-tute, Otisville, in New York, gathered in the prison gym to begin their free 200-hour teacher training from Sivananda Ashram Yoga Ranch. The first to offer this training in a US prison, Sivananda hopes to positively affect some of America’s 2.3 million prisoners, who comprise the highest per capita percentage of inmates, internationally. Pauline Busson, one of the inmates’ teachers, says the men are the most motivated students she’s seen, and at least one plans to teach yoga when released. One student wrote, “Yoga has helped me develop into a person that I can be happy with ... I change for the better.” CAREN BAGINSKI

—FOLLOW US#HariOmYogaSchool

OPEN YOUR WARRIOR HEART.

YOGA TEACHERTRAININGS

THE SOONER THE BETTERfull scholarships to the first 6 registrations.

YOGA HOLIDAYS AVAILABLE ON THE SAME DATES.

—COSTA RICA SAMASATI NATURE RETREAT CENTERCARIBBEAN COASTJan 9th— Jan 29th 2016 — 200hr YTT

Jan 30th— Feb 19th 2016 — 200hr YTT

Jan 30th— Feb 29th 2016 — 300hr YTT

—ITALY*CASCINA BELLARIA SEZZADIO AL(90 minutes outside Milan)Dec 19th 2015—Jan 08th 2016 — 200hr YTT

Jun 10th 2016—Jun 30th 2016— 200hr YTT

Jun 10th 2016—Jul 9th 2016— 300hr YTT

Jul 20th 2016—Aug 9th 2016 — 200hr YTT

Aug 10th 2016—Aug 30th 2016 — 200hr YTT

Aug 10th 2016—Sep 8th 2016— 300hr YTT

DYNAMIC MUAY THAI TRAININGAug 23rd 2016—Aug 30th 2016

*courses in Italian and English

—INFOwww.hariomyogaschool.com

info@hariomyogaschool.com

Soba Noodles with Honey Ginger Peanut Sauce1 (8-ounce) package soba noodles2 cups lightly steamed bite-sized broccoli fl orets1 small red bell pepper, thinly sliced1/2 cup thinly sliced scallions1/2 cup chopped peanuts, divided1/4 cup chopped cilantro1/3 cup soy sauce1 tsp sesame oil3 Tbsp Carlson The Very Finest Fish Oil Lemon Flavor2 Tbsp peanut butter1 Tbsp grated ginger2 Tbsp rice wine vinegar2 Tbsp honey2 cloves garlic, minced1-2 tsp red pepper fl akes (or to taste)Cilantro sprigs, for garnish

Prepare noodles as directed on package. Drain well, and place in a large bowl. Add broccoli, bell pepper, scallions, half the peanuts, and the chopped cilantro.

In a small bowl, whisk together the soy sauce, sesame oil, fi sh oil, peanut butter, ginger, vinegar, honey, garlic, and red pepper fl akes. Add to noodle mixture and toss thoroughly to coat. Garnish with remaining chopped peanuts and cilantro sprigs. Tastes great served warm or cold.

Serves 4.

Please note: You cannot cook with fi sh oils because heat will damage the fragile oils. Fish oil can be added after cooking when the food has cooled.

For more delicious recipes from Carlson visit www.carlsonlabs.com

As Fresh as Vegetables from the Garden…Carlson Norwegian Fish Oils provide the important omega-3s DHA and EPA, which current medical research suggests support cardiovascular, brain and vision health.* Pair Carlson fi sh oils with fresh, wholesome ingredients, and you’ve got a delicious and healthy meal the whole family will love.

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

YearsSTRONG

a new greenPARTYRallying the neighbors for a good old-fashioned block party can garner more than just a new chili recipe. It may inspire us to be kinder to Mother Earth, according to researchers at the University of Vermont. Their analysis of a national survey on Americans’ attitudes and behavior toward the environment in the journal Environment and Behavior concludes that socializing with neighbors may sway us toward greener behaviors, including reducing water and energy use at home and driving less. Because neighbors tend to have a blend of diverse backgrounds, they likely expose us to new ideas and information, which may naturally skew toward protecting our shared surroundings and cultivating sustainability, suggest the authors. Get out your paperless Evites! NANCY RONESTH

OM

AS

BARW

ICK/

GET

TY IM

AG

ES

19

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

liveWELL

PHO

TOS:

JA

RRO

D D

UN

CAN

; STY

LIST

: JES

SICA

JEA

NN

E EA

TON

20

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

live wellSTYLE

Carry onWe’ve rounded up the season’s most fun and functional yoga bags to help get you to and from class and on with your day. By Molly Clarke

Made from vegan materials, the Po Campo Midway Weekender bag

is weatherproof and has a lined compartment for post-yoga sweaty

clothes ($95, pocampo.com).

Barefoot Yoga Co. Mysore Pattern Yoga Mat Bags are made

in India and come in two designs: a drawstring-top or

a zippered-side entry ($55, barefootyoga.com).

Funky yet practical, the Sakroots Artist Circle Gym

Duffel is lightweight and comes in colorful prints.

There are exterior straps for your mat and a clip for your

keys ($69, sakroots.com).

You’ll look and feel great carrying The Peace Exchange Yoga Bag. All proceeds go to a non-profit that supports women in marginalized regions of the world who’ve been victims of violence ($20, thepeaceexchange.com).

The Gaiam Banyan & Bo Yoga Tote Bag, made of durable cotton canvas, is machine washable and has a roomy interior to hold your

extra gear ($30, gaiam.com).

DULCIE

SEE COMFORT DIFFERENTLYExperience the harmonious balance of comfort and beauty found in the Dulcie boot from the Born to Exhale collection. This lightweight bootie features buttery-soft leather, a flexible bottom and the hand-crafted comfort ideal for your active life.

See comfort differently and shop the rest of our active styles at bornshoes.com/exhale

1

2

45

22

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

3

BEAUTYlive well

Time to unwind

Short of having a personal masseur for daily rubdowns (one

can always dream), these products and their unique, therapeutic

ingredients are your next best bet for relieving muscle aches.

By Kristin Bjornsen

1 John Masters Organics Rosemary & Arnica Body Wash;$18, johnmasters.com

The therapeutic herb arnica, the same active ingredient dentists sometimes use to numb your gums, relieves soreness and swelling, while antioxidant rosemary reduces pain-causing inflammation.Follow the body wash with Rosemary & Arnica Body Milk lotion ($18) for a completely rejuvenating experience.

2 Yoga Balm; $42, yogabalm.org

Yoga Balm employs Yakima peppermint, one of the most concentrated forms of mint, to release tight muscles. Apply the balm to tense areas that need taming, or use it during a massage to experience a potent release. The mint also opens pores so your skin can better absorb the balm’s blend of anti-inflammatory wild frankincense, St. John’s wort, and plantain.

3 Weleda Lavender Relaxing Body Oil; $22, usa.weleda.com

Research shows that lavender oil, the key ingredient in this post-shower or -bath oil, not only helps alleviate muscle soreness but also stress and anxiety, calming both body and mind. Bonus: Almond and sesame oils seal moisture into your skin for lasting hydration.

4 Naturopathica Sweet Birch Magnesium Bath Flakes; $36, naturopathica.com

Soak up the soothing effects of Naturopathica’s unique blend of sweet birch (a natural analgesic or pain reliever) and magnesium, which

has been shown to reduce inflammation.

5 21 drops 08 Pain Relief Essential Oil Blend; $29, 21drops.com

This jojoba-based remedy delivers four healing oils—juniper, helichrysum, ginger, and myrrh—each chosen for its anti-

inflammatory, analgesic, and circulation-enhancing prop-erties. Apply the oils to your wrists, temples, and sore areas using a circular motion, and inhale deeply. PH

OTO

: JA

RRO

D D

UN

CA

N;

STYL

IST:

JES

SIC

A J

EAN

NE

EATO

N

ENERGYBRAINCARDIO VISION

© 20

15, Am

erican Health

Learn more at AmericanHealthUS.comand choose the formula that's right for you!

Food MeetsFunctionNow, Get Whole Food Nutrition Plus Targeted Support...All From One Multivitamin.

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

Today, there’s a greater recognition that concentrates derived from whole foods are the best

approach to well-balanced nutritional support. And that’s no wonder… because whole-food

concentrates provide naturally-occurring “good for you” nutrients that are found within fruits,

vegetables and whole foods.

Now there’s a line of multivitamins that help you support your whole-body health and manage

your specifi c health concerns… all in one complex: More Than A Multiple™ Essentials.* Each formula

combines high-performing vitamins, minerals, phytonutrients, herbs, and energy-rich, whole-food

concentrates… with an added focus on Cardio, Brain, Vision, or Energy.*

More Than A Multiple™ Essentials… It’s whole body health made simple.

From chasing balls to longer walks, your dog’s energy is just one of the 5 Signs of Wellness you’ll

notice when feeding him Wellness®

like high quality proteins, select fats and carbohydrates, so his passion for play can

shine on through every moment.

Discover more at 5signsofwellness.com.

Livelier Games of Catch

Energy

Eyes, Teeth& Gums

DigestiveHealth

Skin + Coat Immunity

© W

ellPe

t 201

5

wonder WALL Now that the leaves outside are gone with the autumn wind, create an evergreen sanctuary for your yoga space inside with a living wall of flora. Plants are natural antipollutants—many common houseplants actually absorb the formaldehyde that some furnishings offgas. Plus, you can integrate horticulture into your mindfulness practice. “Curating a thriving plant tapestry is much like deepening your yoga practice,” says Alea Joy, a longtime yogi and floral designer, and co-owner of Solabee Flowers & Botanicals in Portland, Oregon. “In order to grow, you have to set a daily intention and be present.” To start, install sturdy shelves, with an optional trellis, to sup-port an array of potted plants. Then evaluate your home’s natural light, temperature, and humidity level and choose plants that flourish in a similar habitat. (Spider plants, philodendrons, and snake plants are low maintenance.) Employ creative flair to mix and match different textures, with about one plant per square foot of shelf space. Add cascading greenery, such as vinelike pothos, and implement soilless staghorn ferns and tillandsia air plants in any pockets of space. Then water as necessary, breathe deep, and practice patience as you watch the plants

grow into a living masterpiece. YELENA MOROZ ALPERTVALE

RIE

WIL

COX

/OFF

SET

beWELL

25

oc

tob

er

20

15

yo

ga

jou

rn

al.

co

m

Answers to your questions about poses for foot pain, yoga must-reads, immune boosters, and more.

I’m new to yoga. What are three must-reads?I recommend these three books for a careful study of the history of modern yoga and its relationship to the South Asian traditions of yoga:

The Yoga Sutra of Patanjali: A Biography (Princeton University Press, 2o14), by David Gordon White, a religious studies professor at UC Santa Bar-bara. He reviews the various interpretations of the ancient sutras (aphorisms that inform yoga practice) written by the Indian sage Patanjali, and investigates how yoga today differs from yoga at its origins.

Yoga Body: The Origins of Modern Posture

Practice (Oxford University Press, 2o1o), by Mark Singleton, a yoga researcher. Singleton investigates how the Western adoption of posture-based yoga can be traced from colonialism to an intersection of mod-ern fi tness goals and a desire for greater spirituality.

The Yoga Tradition: Its History, Literature,

Philosophy and Practice (Hohm Press, 3rd edi-tion, 2oo1), by Georg Feuerstein, PhD, a preeminent yoga scholar. It’s a friendly historical and psychological survey of different yoga styles—even the more obscure practices—and schools of thought.

Douglas Brooks, PhDProfessor of religion, University of Rochester, New York

Have questions for the experts?Send them to letters@yogajournal.com

During hot yoga, I frequently get dizzy. Will my body eventually adapt?It depends on why you’re feeling dizzy. For instance, if the dizziness is due to dehy-dration, it can be alleviated or avoided. Hot yoga classes raise your core temperature. In order to cool down, you’ll produce a lot of sweat; your blood vessels will also dilate to bring more blood to the skin and release heat (a process called vasodilation). When unchecked, excessive sweating can dehydrate the body, causing blood to travel to your brain more slowly and making you dizzy, especially when you stand from a seated position, or after an inversion.

Before giving up on hot yoga, try to mitigate dehydration by sipping water through-out the day, 30 minutes before class, and during class as needed. Also, wear breath-able clothing to help dissipate heat so your body doesn’t have to work as hard to stay cool. If you are feeling faint, assume Child’s Pose—because heat rises, the area closer to the ground is typically cooler, which may reduce dizziness within seconds.

On the other hand, if you’re susceptible to high blood pressure (for example, if you’re pregnant, elderly, or have a cardiac condition), you may also experience dizziness. That’s because your heart needs to work harder to pump blood to working muscles, which means vital organs may not get enough blood flow and, thus, have a diminished capacity to release heat, putting you at risk for fainting and even heat exhaustion. In this case, it’s best to try yoga held in a cooler room, such as hatha, vinyasa, or Ashtanga.

Nadine Kelly, MD Founder of Yogi MD therapeutic yoga, Flossmoor, Illinois

I have a painful bunion. Would any yoga poses help? Yoga can’t reverse bunions that have already formed—only surgery can—but practicing certain poses can

slow their advancement. A bunion forms because the first metatarsal bone in your foot (located near the

base of your big toe) is hypermobile, or has too much range of motion. Over time, the joint linking the first

metatarsal to the big toe can jam, making the metatarsal then deviate toward the body’s midline. This creates

a bony hump at the big toe’s base, which may be painful and can lead to arthritis.

To use yoga to slow the progression of bunions, practice any balancing pose in which the bunioned

foot is grounded and the other foot is lifted, such as Tree Pose or Lord of the Dance Pose. This engages and

strengthens the peroneal muscle of your standing leg that runs along the outside of your lower leg and tucks

under the sole of your foot. The result is a grounding force, which helps to override any of the instabilities

that may otherwise occur at the juncture of the big toe and the metatarsal bone and make the bunion worse.

Robert Kornfeld, DPMOwner, Holistic & Complementary Podiatric Medicine, New York City and Port Washington, New York

Shiitake mushroomsWhat can I eat to ward off colds and flu?

People ages 21 to 41 who ate 5 to 10 grams of whole, dried shiitake mush-rooms every day for four weeks experienced increased activity in their germ- and disease-fighting T cells (white blood cells), according to a recent study published in the Journal of the American College of Nutrition.

be wellASK THE EXPERTS

26

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

The Weight Loss

Phenomenon

Simply add Almased shakes to your daily diet and yoga routine.Here’s How It Works

For more details on the four phases of the Almased Diet and delicious recipes, download our free Figure Plan from , enter source code: YJB.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

“The energy I started to have after using Almased was unbelievable.”~ Stephanie S., Hammond LA

Lose Weight Without Starving YourselfGermany’s most popular all-natural dietary supplement formula made from non-GMO soy, yogurt and honey in a unique fermentation process.

thyroid function

Start the Almased Diet today! Call us toll-free at (1-877-256-2733) or visit , GNC,

and .

SAVA

NN

AH

WIS

HA

RT

28

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

GAME CHANGERSbe well

A yoga therapist and recovering addict helps

others find self-acceptance and sustainable recovery.

By Seane Corn

an interview with

This is the seventh in a yearlong series of interviews conducted by

guest editor Seane Corn, co-founder with Suzanne Sterling and

Hala Khouri of the yoga service organization Off the Mat, Into the

World, each featuring a different leader in yoga service and social-

justice work. This month, Corn interviews Nikki Myers, the founder

of Yoga of 12-Step Recovery (Y12SR), a relapse-prevention program

that combines the wisdom of yoga with the practical tools of a

12-step program.

SEANE CORN Tell us about your journey and how yoga fits into your addiction recovery.

NIKKI MYERS It has been a big journey to reintegrate all parts of myself—to accept without judgment all the various experiences that make up my whole—and come to radical self-acceptance. I’m a drug addict. I’m an alcoholic. I’m a codependent. I’m the survivor of both childhood and adult sexual trauma. I’m a love addict. I’m a recovering compul-sive spender. I’m a yoga therapist. I’m a somatic experienc-ing practitioner. I’m the founder of Y12SR. I am the mother of two living children and one deceased child. I’m the grand-mother of five. All of this is true, and I say that with grati-tude and grace. I’ve discovered that if I exalt one part of myself and diminish another, I create a separation that becomes a war inside me, and that’s the antithesis of yoga. Yoga is union, integration, wholeness. Until I accepted all these experiences, I was unable to achieve wholeness.

SC How did you find yoga?

NM Initially, in 1987, I found a 12-step program for my addiction recovery. During my first eight years in the program, I finished my undergraduate degree, and then I completed my MBA. I went on to work for a corporation in IT [information technology]. In 1994, on a business trip to Germany, I was served orange sherbet with champagne. I made a bad decision to drink the champagne. Back in my hotel room, I ended up drinking from the minibar like Denzel Washington at the end of Flight. I got up the next

nikki myers

day and did what I needed to for work, but within a week I found my way to Amsterdam. I had been clean for eight years, but even in a foreign country I knew exactly who to become, what to do, where to go, and how to talk to get my drug of choice: crack cocaine.

I had little experience with yoga at the time. After Amster-dam, I got back into a 12-step program in Boston. It was then that a work acquaintance reintroduced me to yoga. At first, I practiced Bikram and then Ashtanga. My Ashtanga teacher taught yoga in an urban school, and when she went to India each year, I would sub for her. The school administrators would tell me, “When you leave, we have a two-hour window when we can do our jobs because the kids have a sense of focus.” I had personally experienced a calm from yoga practice; how-ever, I got curious about how yoga made kids respond this way. I studied yoga philosophy with book recommendations from others, and started seeing all the similarities between yoga and the 12-step program. I made a decision to let go of the 12-step program, and thought a daily Ashtanga Yoga practice would be my way of dealing with my addiction issues. I stayed clean for four years. Then I relapsed again in 2ooo.

SC What put you on a path toward sustainable recovery?

NM I realized I could not put the 12-step program, which gave me a cognitive base for recovery, in a separate box from yoga,

continued on page 3o

Nikki Myers, founder of Yoga of 12-Step

Recovery, leads a workshop for the

relapse-prevention program.

When you don’t sleep well, it’s hard to be at your best.

At Source Naturals®, we‘ve been helping people sleep better for over 20 years. Unlike other sleep products, Source Naturals Melatonin works the same way your body works to help you fall asleep quickly and wake up refreshed. It works alongside the melatonin our brain naturally produces to regulate our sleep—wake cycle. When you sleep well, your body repairs and renews the wear and tear from the previous day’s activities. This helps you function well and feel your best the next day. Your long term mental and physical health also benefi t. For occasional sleeplessness, let Source Naturals Melatonin help you sleep better and wake up ready for a great day.*

Choose your personal sleep solution.

The #1 melatonin brand1

2mg1mg 2.5mg 3mg 5mg 10mg

1Source: SPINSscan Natural Channel, Total US $ Sales, 52 Weeks Ending 11/26/2011.© 2015 Source Naturals, Inc.

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

Fall asleep quicklywake up refreshed

30

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

GAME CHANGERSbe well

which gave me somatic tools. I indepen-dently studied neuroscience, and received training in trauma through the Somatic Experiencing Trauma Institute (traumahealing.org) and in yoga therapy through the American Viniyoga Institute (viniyoga.com). In 2oo3, I created Y12SR (y12sr.com), which combines cognitive and somatic practices for sustainable recovery, to offer to others those things that benefi tted me.

Y12SR is based on the Yoga Sutra II.16, which suggests that future suffering can be avoided. The program is designed to give us tools to help avoid the future suffering that accompanies a relapse. The fi rst part of Y12SR includes workshops to connect the dots between neuroscience, trauma healing, the 12-step program, and yoga philosophy. The second part is leadership training to teach people how to take Y12SR meetings back into their home communi-ties to support addicts in recovery.

At fi rst, a Y12SR meeting looks like a regular 12-step group discussion, but the discussion is followed by a trauma-informed yoga practice to fi nd ways to

release the issues in our tissues and to give people practical coping tools, such as lis-tening to their breath to know what’s going on in their bodies. If the breath is jumpy, fragmented, or irregular, they learn to pause and focus on steadying the breath and coming back to the present moment. For instance, a young mother in recovery from drug addiction who attends Y12SR said that after a really bad day at work, then a challenging experience with her kids, she could feel heat, which she identi-fi ed as anger, welling up. Before reacting in her usual abusive way toward her kids, she paused, took the kind of deep breath that we do in Y12SR, and didn’t hit her children.

There are now 3oo-plus trained Y12SR leaders, with more than 125 meetings held regularly across the United States. Last year, we went international with meetings in London, Nicaragua, and other locations.

SC Your honesty about your own struggles with addiction helps take away the denial and shame around the chronic disease. Why do you think this is important?

NM Two-thirds of American families are either dealing with an addiction them-

selves or are affected by someone in their lives who has an addiction. That’s why I’m a big proponent of taking the stigma out of not just addiction but any kind of men-tal illness; otherwise, all those people won’t be willing to get help. For relapse prevention, people need to fi nd ways to express their emotions, which have identi-fi able sensations inside the body and have to fi nd a way out. These emotions are energy in motion. The nature of energy is movement. Whenever we ignore, deny, or repress feelings, they can come out of us inappropriately. Unexpressed anger can become rage; unexpressed pain can become hopelessness; unexpressed fear can become panic; unexpressed shame can become worthlessness; even unexpressed joy can become hysteria. I’ve come to real-ize that no feeling is good or bad or right or wrong, and that’s the beautiful part of this journey for me.

continued from page 28LEARN MORE

To read more of this interview

and all of Yoga Journal’s

Game Changers conversations, visit yogajournal.com/gamechangers

The Gift of Aromatherapy

nowfoods.com/nowsolutions

At NOW Solutions we’ve taken some of our most popular oils and put them together to create new NOW® Solutions Essential Oils Kits.

NOW® Solutions’ Essential Oils Kits make an ideal gift and are the perfect way to introduce your friends and loved ones to the mood-enhancing benefits of essential oils.

With just a few drops of the calming aromas found in Let There Be Peace & Quiet, including Lavender, Eucalyptus, Peppermint and our Peaceful Sleep blend, you can promote peace and tranquility whenever and wherever they’re needed most.

Our rejuvenating Put Some Pep In Your Step kit is a delightful combination of citrus oils known to uplift and energize, including Orange, Lemon, Grapefruit and our delightful Cheer Up Buttercup blend.

facebook.com/nowfoodsofficial pinterest.com/nowsolutions

90 billion active HDS Probiotics™ (human digestive strains) uniquely compatible with your digestive, urinary and vaginal microflora to support healthy regularity, yeast balance and immunity.*

SUPER. HUMAN. STRENGTH.

A probiotic as powerful as you.Primadophilus® Optima Women’s.

$6 coupon at coupons.naturesway.com

GIO

RGIO

FO

CHES

ATO

/STO

CKSY

The latest hybrid in the yoga-plus-sports trend? Equestrian yoga, designed to foster the connection between two living beings—human and horse—in the great outdoors. Like yoga, riding improves core stability and balance, accord-ing to a study in the Journal of Physical Therapy Science. Plus, riding helps us practice staying present: Using our breath, posture, drishti (gaze), and intention is as essential for success in the saddle as it is on the mat. “Learning to relax and sense the horse creates union with the animal and the land,” says yoga teacher Janice Baxter, who, along with renowned horsewoman Tammy Pate, co-leads the authentic Experience Yoga and Horses retreats at the breathtaking Home Ranch in Clark, Colorado. “Horsemanship is a continuous process of putting the ego aside to reduce resistance and build confidence,” Pate adds. The retreats seamlessly interweave twice-daily rides and yoga classes with delicious meals, fun, and friendship. Kind of puts a whole new spin on Horse Stance, eh? (Learn more at homeranch.com.) NANCIE CAROLLO

horsing AROUND

practiceWELL

33

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

34

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

YOGA FOR ATHLETESpractice well

poses for

By Gina Caputo

hikingJiva Squats GOOD FOR Strengthening your glutes, which help stabilize your hips during the push-off of each upward step

From Adho Mukha Svanasana (Down-ward-Facing Dog Pose), lift your right leg up on an inhale. On an exhale, step your right leg forward into a lunge. Plant your hands in front of your foot and push off your back foot to lift your back leg. On an inhale, extend both legs; as you exhale, bend both knees and tuck your left knee behind your right, keeping your right heel down. Repeat 5–10 times; switch sides.

Janu Dandasana (Staff Pose on knees), variation GOOD FOR Strengthening your quad-riceps, inner thighs, glutes, and core for stability and stamina on long hikes

Come onto your knees. Place the tops of your feet on the mat and clasp your hands together in front of your chest. Take a deep inhale; on your exhale, lean back without bending your hips, low back, or neck—you should be strong and engaged so you feel like a staff. On an inhale, come back up slowly. Repeat 5–10 times, mov-ing a little lower each time.

2

Anjaneyasana (Low Lunge), variation GOOD FOR Stretching your hard-working hip flexors, which engage with each and every step

From Down Dog, lift your right leg up on an inhale. On an exhale, step your right leg forward to your right hand and into a lunge. Lower your back knee to the ground well behind your hips. Place both hands on your front knee. Shift your hips down and forward but press into your front heel and draw your low belly in. Hold for 10 breaths; switch sides.

Prasarita Padottanasana (Wide-Legged Standing Forward Bend), variation GOOD FOR Stretching your hamstrings, calves, glutes, back, chest, and shoulders

From Tadasana (Mountain Pose), extend your arms out to your sides, parallel to the floor. Step your feet to the width of your arms, toes turned in slightly. Reach back and clasp your hands—if you cannot easily do so, use a strap. Bend your knees slightly. Inhale and lift your chest; exhale to fold forward, aiming your sitting bones high. Hold for 10 breaths.

3 4

OUR PRO Teacher and model Gina Caputo (a.k.a. Yogini on the Loose) is a Boulder,

Colorado–based yoga teacher and director of the Colorado School of Yoga. She leads

yoga and hiking retreats throughout the year.

.

MOUNTAIN VISTAS, fall foliage, glistening lakes—the sights along a good trail are worth the inevitable sweat stains and muddy boots. But beyond the aesthetic reward, hiking can also complement your yoga prac-tice: It requires both focus and stamina, making it a powerful moving meditation. And doing some key poses before you hit the trail will help prep you for sthira (steadiness) to maintain balance on uneven sur-faces and sukha (ease) to move with fl uidity and agility on the path’s twists and turns. So practice these four poses pre-hike to improve strength and stability for a safer journey, and post-hike to ease any tight spots.

1

PHO

TOS:

RIC

K C

UM

MIN

GS;

MO

DEL

: G

INA

CA

PUTO

; H

AIR

/MA

KEU

P: T

IFFA

NY

MCC

RAY;

STY

LIST

: JE

SSIC

A J

EAN

NE

EATO

N;

POSE

PH

OTO

S: T

OP:

LU

LULE

MO

N;

BO

TTO

MS:

ON

ZIE

; H

IKIN

G P

HO

TO:

TOP,

JA

CK

ET,

BO

TTO

MS:

REI

LET’S DO BETTERTM

FROM OUR ORGANIC KITCHEN TO YOURS.

INGREDIENTS YOU TRUST.RECIPES THEY LOVE.

AMERICA’S #1 ORGANIC PET FOOD

©Copyright 2015 Castor & Pollux Natural PetWorks

#1 IngredientOrganic Free-Range

Chicken

Made in an Organically

Certified Kitchen

Hand Crafted in Small Batches

Find your fire.Ignite your power.Set your practice on fire at Kalani, Hawai‘i Island’s premiere retreat center for over forty years. Explore your edge and open your heart to new possibilities.

Ground yourself in the healing energies of the Yoga Coast. Arrive early or extend your stay with us. Use code YJNAMASTE for your exclusive rate.

N OV E M B E R 1 0 - 1 5

HawaiiYogaFestival.com

#HawaiiYogaFestival

Kalani is a 501(c)3 non-profit educational retreat center

37

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

PHO

TOS:

RIC

K C

UM

MIN

GS;

MO

DEL

: A

MY

IPPO

LITI

; ST

YLIS

T: E

MIL

Y C

HO

I; H

AIR

/MA

KEU

P: B

ETH

WA

LKER

; TO

P A

ND

BO

TTO

MS:

PRA

NA

YOGAPEDIApractice well

parsva = side or f lank · ut = intense · tan = to stretch or extend · asana = pose

Intense Side Stretch

Parsvottanasana

Poses of the monthHow to move from Parsvottanasana

to Astavakrasana

}

BenefitStretches your outer hips and hamstrings; lengthens your spine; encourages quietude and self-reflection

Instruction1 From Tadasana (Mountain Pose), inhale to step your right foot back and turn it out 45 degrees. Keep both legs straight.

2 Exhale to settle your feet into the earth. Inhale to spread your toes to help activate your legs. Maintain-ing firm legs, exhale to move the tops of your thighs back and widen your sitting bones apart.

3 Square your hips by moving your right hip back and your left hip forward. Exhale and make your legs longer by rooting down through your bones.

4 Inhale to lift your chest; on an exhalation, elongate your spine forward as you fold from your hips. Place your hands on the floor to either side of your left leg.

OUR PRO Teacher and model Amy Ippoliti aims to bring ancient wisdom to modern yogis, both

on and off the mat, while sharing her passion for earth conservation. She is a pioneer of yoga

education, co-founding 90 Monkeys, an online and in-person school for yoga teachers. Ippoliti

has studied yoga philosophy, vinyasa, and alignment-based asana since she was 16, and leads

trainings and workshops around the world. Learn more at amyippoliti.com and @amyippoliti.

By Amy Ippoliti

Parsvottanasanamodifi cations,

page 38

Astavakrasana prep,

pages 4o–41

Astavakrasana,pages 42–43Parsvottanasana

DON’T overly round your back, as this can flatten your lumbar spine and inhibit range of motion in your hamstrings.

DON’T turn out your hips and bend your knees. Keep hips squared to protect your back, and knees straight to maximize the hamstring stretch.

If you’d like to go deeper into the pose, bend your elbows—just be sure to hinge at your hips rather than your spine (you can assess your posture with a mirror or a friend). If you are able to maintain length in your spine, rest your forehead on your shin.

5 Hold for several deep breaths, maintaining the extension in your spine.

6 To release, exhale to step your right foot forward into Uttanasana (Standing Forward Bend). Inhale as you come up to Tadasana. Repeat on the other side.

38

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

YOGAPEDIApractice well

Modify Parsvottanasana if needed to fi nd safe alignment for your body.

If you’re unable to keep both legs straight with your fingers on the floor … TRY putting your hands on blocks just below the shoulders at which-ever height enables you to hinge at your hips (not spine) and straighten your legs without strain. When the hamstrings are tight, they shorten and pull the pelvis into a tucked position, which flattens your lumbar curve and can cause low-back tension. To find length in the ham-strings, the pelvis needs to tilt forward so the sitting bones can lift.

EMBRACE YOUR IMPERFECTIONSParsvottanasana and the poses on the following

pages help you move mindfully into Astavakrasana (Eight-Angle Pose), named after the sage

Astavakra. In utero, this unborn genius heard his father make several mistakes while reciting sacred

scriptures, and laughed. His father heard him and cursed the boy to be born crooked in eight places. Astavakra had to learn how to live with these obstacles, like many of the Hindu deities.

For example, Nataraja, the dancing form of Shiva, has a bent standing leg, and Ganesha has a bent

elephant trunk. These contortions serve to demonstrate that we are all flawed or “crooked”

(vakrokti) in some way. However, our greatness and spiritual wisdom shine through no matter our inevitable shortcomings. Arm balances like

Astavakrasana can push you to the brink of your capabilities, so be prepared to embrace

your imperfections and enjoy the ride!

Parsvottanasana modifi cations

Astavakrasanaprep,

pages 4o–41

Astavakrasana,pages 42–43

Parsvottanasana, page 37

If your front knee tends to hyperextend, or you have discomfort in the front of your ankle … TRY placing a thinly rolled blanket (about 3–4 inches in diameter) under the ball of your front foot and lift your toes. Microbend your front knee as you push your instep into the blanket to fire up your calf muscles. When the calf fires, it prevents the top of the shin from popping backward, or creating hyperextension. Hold the top of the shin forward as you slowly straighten the leg.

If you are still unable to straighten your legs with your hands on blocks, or simply want to move into the pose gradually … TRY starting with your hands on the wall at hip height or higher. With your arms straight, position your front foot about a foot from the wall. Firm your legs and push your hands into the wall to help create a healthy curve in your lumbar spine while you work toward straightening your legs.

When it Comes to Choosing Your Child’s Multi-Vitamin...Do Your Homework.

Made with Orchard Fruits™, Garden Veggies™

and specially balanced vitamins and

minerals, Nature's Way® Alive!® Children's

Multi-Vitamins are the best choice for

supplementing your growing child's daily nutritional needs.

Available as pectin-based gummies and great tasting

chewable tablets, they're nutritious, delicious and fun!

‡Alive!® Multi-Vitamins provide 150 mg fruit/vegetable powder, extract and dried juice per serving

40

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

YOGAPEDIApractice well

BenefitStretches your hamstrings; opens your chest; warms up your hip flexors; opens your hips, helping you build confidence for what’s to come

InstructionFrom Tadasana, inhale and step your right foot back into a lunge, keeping your left knee over your left ankle and your back leg strong and straight. Lift your arms alongside your ears and stretch your side ribs up away from your pelvis. As you exhale, continue to bend your left knee until your left thigh is parallel to the floor. Maintain power in your back leg by reaching through the heel and firming your quads as you stretch skyward. This pose opens your chest and hip flexors and trains you to powerfully straighten the back leg—all attributes required in our peak pose, Astavakrasana. Hold here for 3 breaths and then release by stepping forward to Tadasana. Repeat on the opposite side.

High Lunge

Work on balance, arm strength, and hip opening in these prep poses for Astavakrasana.

Parsvottanasanamodifi cations,

page 38

Parsvottanasana, page 37

Careers that HealEarn a graduate degree in natural health that honors both ancient traditions and contemporary science, and helps you develop a healing presence.

MUIH offers graduate programs in:Yoga Therapy | Health and Wellness Coaching Nutrition and Integrative Health | Herbal Medicine Acupuncture and Oriental Medicine | Health Promotion

Online and on campus optionsmuih.edu 800-735-2968

41

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Chaturanga Dandasana (Four-Limbed Staff Pose)

Astavakrasana,pages 42–43

Astavakrasanaprep

Hindolasana (Baby Cradle)

BenefitStrengthens your upper back, arms, and core; builds heat; develops precision in your practice; integrates the body, from toes to fingers

BenefitOpens your hamstrings and outer hips; gently tones your abdominals

InstructionCome into a cross-legged seated posture. Bring your left leg into your chest and place your left foot in the crease of your right elbow, and your left knee in the crease of your left elbow. Position your left foot so that both sides press evenly into your right-elbow crease. Lean to the right and pick up your left sit bone and move it back, then bring the left shin one inch closer to your chest and one inch higher as you rock the leg back and forth as if holding a baby, breathing deeply. Baby Cradle nearly mimics the shape you’ll make in Astavakrasana, a deep external hip opener.

InstructionLie on your belly and place your hands on the floor alongside your chest. Tuck your toes under and firm your legs. Puff your waistline toward the sky and pull the heads of the arm bones up, engaging your upper-back muscles so that only your midsection is touching the floor. Powerfully engage your core and lift it up to come into the pose. Keep the heads of your arm bones at elbow height. Don’t round the upper back or collapse in your midsection like a hammock. Hold Chaturanga only as long as you can maintain proper form, then rest your tummy down and try again.

YOGAPEDIApractice well

42

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Play with balance and strength as you move step by step into Astavakrasana.

Instruction

1 Come off your sticky mat so you can use the floor to slide around. Start out in a comfortable seated pose. Inhale to hike the left leg up on the left shoulder. Firmly press the leg into the arm to help fix it there; continue to hug the arm with your leg. (If your leg does not make it onto the shoulder, hold it with both hands at the highest point you can access, and breathe.)

2 Exhale and plant your hands shoulder-width apart on either side of your hips. Keep the pressure of the left leg on your shoulder and inhale to cross the right foot over the left, hooking the ankles around each other. Your leg will likely slip off your shoulder—just make sure it sticks to your arm.

3 Press into your hands and exhale to slide your hips back along the floor and come into a gentle face plant. On an inhalation, look forward and lift both shoulders away from the floor, as you did in Chaturanga, eventually lifting your shoulders in line with your elbows.

Benefit

Strengthens your arms and upper back; tones your abdominals and inner thighs; stretches your hamstrings; makes you feel unstoppable

Parsvottanasanamodifi cations,

page 38

Parsvottanasana, page 37

FAIR TRADE YOGA BAGS

SUPPORT WOMEN IN CONGO

The purchase of each yoga bag gives mothers the chance to send their children to school.

We empower and educate through sustainable jobs creating positive change.

ThePeaceExchange.com

43

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

asta = eight · vakra = bent · asana = pose

Bent in Eight Places Pose, a.k.a. Eight-Angle Pose

Astavakrasana}

Astavakrasanaprep,

pages 4o–41

Astavakrasana

LEARN MOREFor more step-by-step pose instruction, visit

yogajournal.com/yogapedia

4 Keeping your shoulders fixed in this position as best you can, exhale to press your top leg down onto your arm to lift your hips. Kick your heels forward to straighten your legs as you squeeze your left arm with both thighs (think ThighMaster!). If you squeeze the inner thighs powerfully, these actions alone should float you into the pose. (Note that the bottom leg tends to lag, so squeeze it firmly against the upper arm.) It’s OK if the weight of the legs pushes the shoulders down—just actively move the shoulders back enough to prevent them from getting overpowered. Breathe here for 3 full, deep breaths, and then bend your knees to help you lower back down. Repeat on the right side.

Stay safe

While Astavakrasana is a powerful upper-back strengthener, it’s important to have built up enough core and upper-back strength before trying it so that when you push up you are not dumping all of your weight into the weaker, more peripheral parts of your shoulder joints, elbows, and wrists. To avoid injury to these areas, take your time over weeks or even months to do Chaturanga Dandasana with good alignment, which will get your upper back and core in shape to bear weight safely in this peak pose.

44

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

THERE’S NOTHING LIKE a good stretch to ease stiff, sore muscles, right? Except when it makes things worse, which can happen if that tender spot is signaling a muscle tear.

Surprisingly, hamstring tears and strains happen quite often to yoga practi-tioners because of repetitive overstretching, especially when combined with insuffi cient strength in the muscle to counterbalance fl exibility. Overstretching can cause micro-trauma or small tears (versus a big trauma like a large tear from a fall) in muscle, liga-ment, tendon, or other soft tissue of the musculoskeletal system. And once you’re injured, ongoing stretching can prevent healing, setting the stage for chronic or recurrent infl ammation and pain, and making the affected tissue vulnerable to further tearing.

If you study common practice sequences, you’ll see that it’s easy to overdo stretching. Many sequences contain a high percentage of hamstring stretches, including some standing poses, standing forward bends, seated forward bends, and other back-of-the-leg stretches. On the other hand, hamstring-strengthening poses are typically practiced less often, so we’re missing out on their ability to build endurance in the actual muscle fi bers. Working the muscle also creates strength and toughness in the tendons that attach the muscle to the bone, making them less likely to strain and tear.

Let’s take a closer look at the three hamstring muscles. Each originates (attaches) on the sitting bones of the pelvis, and runs down the back of the thigh. There are two ham-strings on the medial (inner)

side of the back of the thigh, and one on the lateral (outer) side; all three attach by long tendons crossing the back of the knee to the lower leg. Usually, a bit of midmuscle dis-comfort on the back of the thigh won’t cause problems. However, pay attention if you feel discomfort or pain near the sitting bones as you stretch or if you fi nd it painful to sit for extended periods, especially on a hard sur-face. If this is the case, stretching the ham-strings during your practice will leave them sorer afterward, due to renewed micro-scopic tearing and painful infl ammation.

If you suspect you have strained or torn your hamstring through excessive stretch-ing, it’s time to change your practice to avoid constant re-injury and to facilitate healing. As is probably obvious by now, you have to stop stretching your hamstrings—this could be for just a few weeks, or in more serious

cases, a few months. Students often object, but unless you want a chronic or recurrent problem, you simply need to give the tissues time to heal. However, you don’t have to halt yoga entirely: You could practice poses for upper-body strength or quadriceps fl exibil-ity, or focus on pranayama, for example. Once the tearing has healed—that means a week or two with little or no pain—you can gradually resume stretching, but start gen-tly, with only one pain-free stretch at a time.

Even while the hamstrings are healing, you can begin strengthening them about every other day (once a week isn’t enough to build strength). Strengthening increases blood fl ow, and a good blood supply pro-motes healing and makes for healthier, more resilient tissue. However, pain is a sign that the tissues are still too infl amed and won’t be able to bear the load without further irritation. In this case, you may need to wait a bit longer after you stop stretching to begin strengthening.

When you’re ready, you can easily start traditional resistance training at

home, with a light ankle weight of 2–3 pounds. Lie on your stomach with your legs straight

out behind you on the fl oor. Bend your knee at a 9o-degree angle,

with your shin perpendicular to the fl oor and your thigh on the fl oor, then lower

your foot back down. Complete 1o repeti-tions, smoothly and slowly, and gradually build to 3 sets of 1o reps.

To work on hamstring-strengthening yoga poses, focus on bent-leg standing

poses like Virabhadrasana I and II (Warrior Pose I and II; II is pictured

at left) and Utthita Parsvakonasana (Extended Side Angle Pose).

Create hamstring strength to prevent strain with yoga poses that develop the muscles and tendons.

Body of knowledgeUnderstanding your hamstrings

By Julie Gudmestad

ANATOMYpractice well

PHO

TOS:

RIC

K C

UM

MIN

GS;

MO

DEL

: CO

RI F

RATE

LLI;

STYL

IST:

EM

ILY

CH

OI;

HA

IR/M

AK

EUP:

LA

URA

MEY

ER W

ITH

ALC

HEM

Y M

INER

AL

BLE

ND

; TO

P (P

AG

E 4

6):

MPG

; B

RA:

LULU

LEM

ON

; B

OTT

OM

S: P

RAN

A

continued on page 46

TIRED OF BEING

TIRED?Iron + Herbs helps reduce exhaustion and fatigue*

Iron-deficiency symptom checklistDo you suffer from any of the following?

Are you continually tired and lack appetite?

Pale skin & dark circles under eyes

Often have difficulty concentrating?

Feel chilly or catch colds easily?

Have brittle hair or fingernails that chip easily?

Are you vegetarian?

The more questions you answered “yes” to, the higher your risk of being iron deficient. Iron deficiency often goes undetected, so you may want to ask your doctor for a serum ferritin test.

FLORADIX IS AVAILABLE AT:

WWW.FLORAHEALTH.COMLocate a store near you.

If you are feeling tired & run-down, Floradix could be the simple solution. Its unique low-dose formulation, with highly soluble iron gluconate as well as whole food concentrates and co-factor B and C vitamins, ensure that it is easily absorbed by the body. Floradix is an easily absorbed, plant-based, nonconsti-pating, liquid iron supplement with no artificial additives or preservatives and has been helping women reclaim their energy for over 60 years.*

ANATOMYpractice well

46

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Most yoga practitioners are aware that the quadriceps on the front of the thigh are working hard in these poses, but the ham-strings are working too, co-contracting with the quads of the bent knee to stabi-lize that hip and knee against the pull of gravity. Be sure to use a timer to help you gradually build your hold time—you might start with 15 seconds and build to one minute—as holding these poses builds quality isometric strength. Working a muscle isometrically, or contracting without changing the muscle’s length, trains it to “hold” and stabilize, an impor-tant function for general posture and for any poses requiring you to hold your body weight for more than a few seconds against gravity.

You can also strengthen the ham-strings during hip extensions in such poses as Salabhasana (Locust Pose) as you lift the whole leg off the fl oor, and Setu Bandha Sarvangasana (Bridge Pose). These hip-extending poses put more load on the upper part of the hamstring, likely helping to increase strength and bulk in the strained area at the sitting bones.

Bridge Pose is a very effective hamstring-strengthening posture. The hamstrings work hard to lift the pelvis off the floor, and help to build the arch of this beginning backbend. Practicing some bent-leg standing poses (remember those Warriors!) is a great way to warm up for Bridge. Then, lie on your back, with knees bent and feet flat and pulled in close to your hips. Make sure your feet are parallel: Feet and knees turning out can contribute to knee and back pain.

To get the best possible contraction from your hamstrings, start by lifting only your tailbone off the floor, while leaving your sacrum and low back on the floor. Imagine your pelvis is being pulled up by a string attached to your pubic bones, creating posterior pelvic tilt.(Lifting from your navel elicits almost no contraction by the ham-strings and leaves the tailbone to hang down, creating low-back discomfort and anterior pelvic tilt—the opposite of what you want.)

Once you’ve started the lift from the tailbone, continue to roll up sequentially, from the sacrum to the lumbar vertebrae to the mid-back, coming into full Bridge or one of the variations that follow.

VariationsIf you have arthritis, disc injuries, or other low-back problems, and want to avoid backbending, you can stop at Half Bridge Pose, form-ing a straight line from shoulder to hip to knee. Without putting any backbend in your spine, your hamstrings will be working hard to hold up your pelvis and press the pubic bones toward the ceiling. Or, if your back is healthy, you can continue rolling up into full Bridge, opening your chest and eventually lifting up enough to place your palms on your back ribs, fingers pointing toward the spine. Continue using your legs to lift the pelvis, which not only strengthens the hamstrings but also helps take weight off your wrists. For additional hamstring focus, put a belt around the front of your ankles and hold the ends with your hands near your ankles. Once you’re up in the pose, pull on the belt as you try to draw the tops of your shins toward your hips.

Roll up and down 3–4 times, gradually building your hold to a full min-ute or more each time. Do this sequence a few times a week and you’ll be well on your way to stronger, pain-free hamstrings.

Build your bridgeIL

LUST

RATI

ON

: M

ICH

ELE

GRA

HA

M

(See below for instructions on how to fully activate the hamstrings in these poses.)

As your injured hamstring heals—and be patient, as it may take several weeks—gradually rebuild your asana practice so that you have a good balance of hamstring-strengthening and -stretching poses. Try doing some of the hamstring-strengthening poses in the fi rst part of your practice, and then stretching them afterward when the muscles are warm and tired and ready to relax. Or, you can focus on the strengthen-ing poses one day and work on deep stretching the next. Your goal for optimal health is to cultivate muscles that are strong and fl exible and able to support your joints fully, while still allowing a full range of motion in a wonderful variety of poses.

Julie Gudmestad integrates the healing benefits of yoga with her medical training as a physical therapist. She has decades of patient-care experience, with 40 years of yoga teaching, and offers workshops throughout the United States, Canada, and Europe, often focusing on the anatomy of asana or therapeutic applications of yoga (gudmestadyoga.com).

LEFT LEG

Gluteus maximus(shadow overlay)

Femurbone

Attachment of the hamstrings at the ischial tuberosity of the pelvis

The “hamstrings”:Semitendinosus

SemimembranosusBiceps femoris

Back of knee

Calf muscles

continued from page 44

UFH

-8017

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

A decade ago, Renew Life™ took digestive wellness to a new level with Ultimate Flora . ™* Our probiotics are made with billions of cultures and multiple, scientifi cally studied strains to help keep your complex digestive system thriving, and keep you smiling.* What else would you expect from the #1 high-potency probiotic?†

Ultimate Flora Probiotics. More power to your gut.

PICK IT UP AT A HEALTH FOOD STORE OR RETAILER NEAR YOU.

Celebrating10 YEARS of Happier, Healthier

Guts*

Visit ultimatefl ora.com to learn more.

† #1 Probiotic Brand in unit sales, based on SPINS Natural Channel data, 52 weeks ending 6-14-15

TALIA SUTRA

YOGI, TEACHER & MPG MESSENGER

MY PERFORMANCEMY LIFESTYLE®

M P G S P O R T . C O M

R E I TITLE N I N E BAN DI E R C OR E P OW E R YO GA M EC

49

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

PHO

TOS:

RIC

K C

UM

MIN

GS;

MO

DEL

: G

URU

JA

GAT

; ST

YLIS

T: E

MIL

Y C

HO

I; H

AIR

/MA

KEU

P: B

ETH

WA

LKER

;D

RESS

: FR

ENC

HY’

S; B

OTT

OM

S: V

ENIU

S; J

EWEL

RY:

RA M

A

HOME PRACTICEpractice well

IN AN INCREASINGLY fast-paced world that

demands more of our attention and time, everyone

is looking for a way to increase their energy. This

Kundalini practice, passed down by Yogi Bhajan, the

master of Kundalini Yoga, is designed to do just

that—it efficiently activates the endocrine system,

boosting your metabolism and creating new levels

of youthfulness and balance in your body and

mind. Think of Kundalini Yoga as a technology you

can use to activate your innate vitality and health

through movement, mudra (ritual gesture), and

mantra (sacred sound). Practice the poses in order,

and try not to skip any one posture. You can, how-

ever, modify anything to accommodate any injuries

and your level of flexibility.

End here in seated meditation 2.5 minutes OR, HAVE 10 MORE MINUTES? TURN TO PAGE 50 TO EXTEND YOUR SEQUENCE.

Prep workSay or chant Ong namo guru dev (rhymes with

“save”) namo three times. This means “I bow

to the Creative Wisdom” or “I bow to the Divine

Teacher within,” and is used at the beginning of

every Kundalini practice to tune into the divinity

and knowledge in each of us.

1o-, 2o-, and 3o-minute sequences

10min

If you have 10 minutes, try this practice.

By Guru Jagat

metabolism

Fists of AngerTake a comfortable seat, touch the tips of your

thumbs to the pinky-finger mounds on each hand,

and close your fists. Alternate swinging each arm

overhead, as if doing the backstroke. Take powerful

and even inhales and exhales through an O-shaped

mouth. To end, stretch your arms above your head,

hands interlaced and palms facing up. Inhale, imag-

ining a white light around you, then exhale. Repeat

this ending breath 3 times.

Baby Pose, with Head UpSit on your heels and bring your forehead toward

the ground and your arms alongside your body,

palms up. Keeping the hands on the floor, lift

your neck to your comfort level and bring your

gaze straight ahead. Hold here. Begin Kapalabhati

Pranayama (Skull Shining Breath or Breath of Fire),

pumping the stomach as you breathe powerfully

in and out through the nose. If you start to feel

uneasy with any alternative-breathing practices,

revert to normal breathing.

Seated on Heels, with Back on the Ground From Baby Pose, sit up and gently ease onto your

back, remaining on the heels. Place your arms next

to you, turning palms up; if you can’t make it all the

way down, face your palms downward for support.

Close your eyes, rolling them up and in toward the

center of your forehead—your “third eye”—and

practice Breath of Fire. In Kundalini Yoga, this posture

is said to help with blood flow to the organs and

with removing waste that may slow metabolism.

3 minutes

1.5 minutes 1.5 minutes

Kundalini Chair Pose, with Lion’s Breath Come to standing, feet a little more than hip-width

apart and toes turned out 45 degrees. Bend forward,

keeping your back parallel to the floor. Then bend

your knees deeply and reach your arms between

them, bringing the hands to the tops of the feet. Try

to keep the hips at knee height. For Lion’s Breath,

stick out your tongue and breathe in and out

through your mouth. Exhale to come out.

1.5 minutes

to rev up your

50

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

20min

If you have 20 minutes, add these poses to your sequence.

Sukhasana (Easy Pose), with Arms Stacked Come into Easy Pose. Bring your arms to shoulder

level, bend your elbows, and stack your forearms,

right over left, with your palms facing down, paral-

lel to the ground. Close your eyes and roll them

up and in toward your third eye. Breathe long and

deeply, silently reciting a mantra for creation: Hari

(rhymes with “buddy”) on the inhale and har (pro-

nounced “hud”) on the exhale. (Hari means “yel-

low” and is used here to invoke a higher power.)

Repeat as many times as possible in 3 minutes.

Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)Come onto your hands and knees, bringing your

shoulders over your wrists, and your hips over

your knees. Take a deep inhale, stretching the

neck up and dropping the belly for Cow Pose; on

the exhale, press into the floor, bringing the head

down, and pull the navel in as the spine arches

up for Cat Pose. Continue this movement for 3

minutes. The movement between the two poses

is said to activate cerebrospinal fluid and “wash”

the brain and face, creating clarity in the mind

and a natural anti-aging effect in the skin.

VinyasaBegin in Adho Mukha Svanasana (Downward-Facing

Dog Pose). On an exhalation, descend into Plank

Pose, then Chaturanga Dandasana (Four-Limbed

Staff Pose), with the body parallel to the ground and

elbows bent. Inhale to push up into Bhujangasana

(Cobra Pose): Arch your back, straighten your arms,

and lift your head. Exhale back to Down Dog,

and inhale as you hold the posture and begin the

sequence again. This exercise builds strength, focus,

and cardiovascular endurance.

3 minutes 2 minutes 2 minutes

HOME PRACTICEpractice well

End here with Savasana (Corpse Pose) 2.5 minutesOR, HAVE 10 MORE MINUTES? TURN TO PAGE 52 FOR THE FINAL 6 POSES.

Ego Eradicator Come back to Easy Pose. Roll your fingers into the

pads of your palms, keeping the thumbs out. Bring

your arms up to form a 60-degree angle, pointing

the thumbs toward each other. Focus on your third-

eye point. Begin Breath of Fire, breathing powerfully

and evenly through the nose for almost 2 minutes.

To end, inhale and hold for as long as you can. Bring

your thumbs to touch over your head, spreading the

fingers. Exhale your arms down.

Easy Pose, with Gyan Mudra Remain in Easy Pose. Bring your hands to your

knees with the index fingers pressing the tips of

the thumbs in Gyan Mudra, which is said to bring

the brain into a natural state of peaceful clarity.

Breathe long and deeply, eyes closed and rolled

up and in. Focus on your third-eye point, in the

center of your forehead.

1 minute 2 minutes

LEARN MOREPractice other sequences with

Guru Jagat and learn more about her inspiring work at yogajournal.com/gurujagat

bladder

no leaks

bladder

leaks

SAID THEIR BLADDER LEAKAGE WAS REDUCED OR STOPPED.

WOMEN9of10

YOU LAUGH. YOU LEAK.

OR

YOU DON’T.

® Registered Trademark and *Trademark of Kimberly-Clark Worldwide, Inc. © KCWW

Revolutionary new Poise* Impressa* Bladder Supports let you laugh without leaks.

Introducing Poise* Impressa*, designed to help stop leaks before they start by giving your body

the support it needs in just the right place.Non-absorbent, comfortable and easy to insert.

See how it works and hear from women who love it at impressa.com.

52

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Straight-Leg Spinal Stretch Sit up with your legs stretched in front of you.

With a long spine, grab your toes. Focus at your

third-eye point. Breathe deeply for 1 minute. This

exercise works on the sciatic nerve, which Kundal-

ini practitioners relate to the balance of brain

chemistry and feel is important to stretch daily. For

the second minute, hum the mantra Hum. It may

relieve tension and stimulate metabolic function

through vibration of the upper palate.

1.5 minutes 2 minutes

Savasana Corpse Pose

Completely relax on the ground, with your eyes

closed and your palms facing up. Allow your

body to circulate and integrate the energy you

just opened up through your practice.

4.5 minutes

Knees to Chest, Balanced on Sitting Bones From Boat Pose, bring your knees toward your

chest, keeping your feet 6 inches off the ground.

Pull your lower belly in to protect your lower back.

Balance on your sitting bones and begin Breath of

Fire. Again, if this alternative breath starts to make

you lightheaded or uncomfortable, revert to a

normal breathing pattern.

30min

If you have 30 minutes, add these poses to your sequence.

Cat-Cow, variation Sit on your heels, with your palms pressing into

the floor in front of your knees. Keep your arms as

straight as possible and inhale, extending the spine

by lifting the chest and dropping the belly; exhale,

flexing backward. Focus on the low spine and

navel. In Kundalini Yoga, this exercise is used to

cleanse the body by increasing blood flow through

the lower spine and organs, especially the liver.

Navasana, variation Boat Pose, variation Sit with your legs straight out in front of you, heels

together. Bring your palms beside the body, just

behind the hips. Inhale, and leaning backward

as little as possible, slowly raise the legs up to a

60-degree angle and hold. Take long, deep breaths.

Focus the mind by silently chanting Sat (rhymes

with “what”) on the inhale, and Nam (rhymes with

“Tom”) on the exhale (“My name is truth”).

Yoga Mudra on heels Remaining on your heels, interlock your hands

behind you; keep the arms straight, raising

them as high as possible. Continue with long,

deep breathing for 2 minutes. By stimulating

blood flow through the upper spine and neck,

and flushing the face and throat area with new

oxygen, this exercise is said to work as a natural

anti-aging skin-care regimen for the face.

1.5 minutes 1.5 minutes 1.5 minutes

OUR PRO Teacher and model Guru Jagat is a senior Kundalini Yoga teacher who studied under Yogi Bhajan. She is the founder of the RA MA Institute

for Applied Yogic Science and Technology, a Kundalini Yoga school based in Venice, California. She launched RA MA TV, a new media platform devoted

to making Kundalini Yoga and the yogic lifestyle more accessible. She is also the creator of the indie yoga-music label RA MA Records, which produces

music that incorporates the power of mantra, and author of the upcoming A Kundalini Yoga Guidebook. Learn more at ramayogainstitute.com.

HOME PRACTICEpractice well

200BILLION

$10 coupon at coupons.naturesway.com

Packed with 200 billion active HDS Probiotics™ (human digestive strains) per capsule, Primadophilus® Optima Intensive provides major daily support to fortify and balance your intestinal microflora.*

(and nope, that’s not a typo)

*This statement has not been evaluated by the Food & Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.

Now that’s some reallyintense probiotic power.

55

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

eatWELL

open-airMARKETOnce a humble pursuit among die-hard naturalists and serious chefs, foraging for edibles in the wild has spun into a modern adventure for mainstream foodies. “The local-food movement has been intensely successful, and foraging, where you’re literally going out and picking the food you want to eat, is the ultimate expression of local,” says Iso Rabins, founder of the San Francisco–based forageSF, which heads up multiple foraging projects. “People want to know where their food comes from; the knowledge you glean from just one foraging class can really change your relationship with the plants and animals around you.” Locals and tour-ists alike are heading out on food-finding missions, in many cases guided by chefs who help track down or prepare their discoveries. For example, guests at The Nantucket Hotel and Resort in Massachusetts can troll for scallops and have their haul cooked at the hotel. With No Taste Like Home in Asheville, North Carolina, you gather edibles in the woods and can opt for a partnered restaurant to pre-pare your picks. And you can forage for leeks and blackberries on-property at Pennsylvania’s The Lodge at Glendorn to use in a cooking class at the hotel. With this trend, you’ll never go hungry. NANCY RONESJO

HN

REN

STEN

/GET

TY IM

AG

ES

START WITH:

½ sliced red bell pepper ½ sliced green bell pepper ½ sliced fennel bulb½ cup chopped kale½ cup minced white onion½ tbsp minced garlic1 tbsp olive oil 2 cups diced tomatoes1 tbsp tomato paste½ tsp chili powder½ tsp cumin½ tsp paprika½ tsp crushed red pepper ½ tsp kosher salt¼ tsp freshly ground black pepper

¼ lb organic, free-range ground turkey½ cup chicken stock¼ cup part-skim ricotta2 organic, free-range eggs

¼ lb vegetarian protein crumbles, such as Lightlife Smart Ground ½ cup vegetable stock¼ cup part-skim ricotta2 organic, free-range eggs

¼ lb vegetarian protein crumbles, such as Lightlife Smart Ground ½ cup vegetable stock¼ cup tofu or almond-milk ricotta (available

at Whole Foods and other natural grocers)

Heat oven to 400°. In a large pot over medium heat, cook turkey or protein crumbles, bell pepper, fennel, kale, onion, garlic, and oil, 5 minutes. Add tomatoes, tomato paste, stock, and spices; cook 10 minutes. Spoon mixture into a medium baking dish and top with ricotta and cracked eggs, if using. Bake for 12 minutes.

OMNIVORE NUTRITIONAL INFO 361 calories, 20 g fat (5 g saturated), 24 g carbs, 7 g fiber, 25 g protein, 773 mg sodium

VEGETARIAN NUTRITIONAL INFO 351 calories, 15 g fat (4 g saturated), 31 g carbs, 10 g fiber, 26 g protein, 1,084 mg sodium

VEGAN NUTRITIONAL INFO 286 calories, 11 g fat (3 g saturated), 33 g carbs, 11 g fiber, 18 g protein, 980 mg sodium

MAKE IT OMNIVORE WITH:

MAKE IT VEGETARIAN WITH:

MAKE IT VEGAN WITH:

Stew for twoThis hearty stew from Brandon Frohne, executive chef of Mason’s restaurant in Nashville, Tennessee, will warm your belly and your soul. It’s a riff on shakshouka, a Tunisian stew featuring eggs poached in a tomato sauce with peppers and spices. Start with the top list of ingredients, then add protein, stock, and toppings based on your dietary preference. Share it as a one-plate dish with two spoons. By Katy Lindenmuth

PHO

TO: A

ARO

N C

OLU

SSI;

FOO

D S

TYLI

ST: E

RIC

LESK

OVA

R; P

ROP

STYL

IST:

NIC

OLE

DO

MIN

IC

eat wellFLEX TABLE

56

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Learn more at AmericanHealthUS.com©2015 American Health Inc. | 15-AH-1075

, Ester-C® and The Better Vitamin C® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744.

The Better Vitamin C.®

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

^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C®

Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent.

Available at health, natural food and vitamin specialty stores.

Only Ester-C® gives you all of these benefi ts:

Clinically studied to stay in white blood cells longer than regular vitamin C^

Patented formula with 24/7 immune support*‡

Non-acidic so it’s gentle on the stomach

Once daily

Chef and yogi Candice Kumai shares “clean” treats that make the most of fall’s bounty. Story by Candice Kumai • Photography by Jennifer Olson

REWARDS

FOO

D S

TYLI

ST: V

ICTO

RIA

ESC

ALL

E; P

ROP

STYL

IST:

NIC

OLE

DO

MIN

IC

sweet

59

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

eat wellNOURISH

I LIKE TO CALL BAKING my “fi rst love.” As a preschooler, I treasured decorating Christ-mas cookies with my mom. Throughout the year, I hung out in the kitchen, watch-ing my mother bake fresh breads and whip up homemade jams and Japanese pastries. Then, in kindergarten, I was asked in a playful assignment: “What do you want to be when you grow up?” I replied, “Baker.” Now, here I am three decades later, a chef and cookbook author. I get to do what I’ve always dreamed of for a living: I bake—and grill, sauté, roast, and braise.

It’s also my job to recommend what to eat and how to cook. I feel a personal tie

to my readers because I disclose what is authentic in my diet and life, and I feel responsible for how my recipes could affect their health. Today, that means I develop “clean” recipes that use unprocessed, nour-ishing, and sustainable foods as close to their natural state as possible, as well as less gluten, sugar, and dairy than standard baked goods. But I didn’t always work this way.

For years, I developed decadent culinary creations—wedding cakes, cream-fi lled pastries, doughnuts, and buttery pie crusts—with great pleasure. Then, I began reading about the overconsumption of processed foods and their link to diseases

including type II diabetes and obesity. I learned that each American, on average, eats approximately 15o to 18o pounds of sugar every year, according to The Blood Sugar Solution, by Mark Hyman, MD. Much of this sugar is hidden in processed foods like energy bars, chips, dressings, mari-nades, sauces, and even marinara sauce,and we don’t really know it. One of my most enlightening experiences occurred after I eliminated refi ned sugar for a month. My acne breakouts, which I’d simply accepted as inevitable, began to subside signifi cantly. And I gained a slimmer and fi tter physique.

eat wellNOURISH

I LIKE TO CALL BAKINGI LIKE TO CALL BAKING

preschooler, I treasured decorating Christ-preschooler, I treasured decorating Christ-mas cookies with my mom. Throughout mas cookies with my mom. Throughout the year, I hung out in the kitchen, watch-the year, I hung out in the kitchen, watch-

continued on page 66

pumpkin mochi teacakeS E R V ES 1 5

The rice flour in this heavenly,

aromatic gluten-free teacake makes

it reminiscent of mochi, sweet

Japanese rice treats.

Coconut- or olive-oil cooking spray

3 large eggs, beaten

½ cup organic white sugar

½ cup canned 100 percent pure

pumpkin purée

⅓ cup unrefined coconut oil, melted

2 tbsp canned light coconut milk

1 cup rice flour

1 tsp aluminum-free baking powder

½ tsp pumpkin-pie spice

Heat oven to 350°. Coat an 8-inch-by-4-inch loaf pan with cooking spray.

In a bowl, whisk together eggs and sugar. Whisk in pumpkin purée, coco-nut oil, and coconut milk. Slowly whisk in rice flour, baking powder, and spice until fully combined.

Pour batter into pan and bake until a toothpick inserted in the center comes out clean, 50 minutes. Remove cake from pan and cool on a rack. Slice and serve.

NUTRITIONAL INFO 126 calories per slice, 6 g fat (5 g saturated), 16 g carbs, 1 g fiber, 2 g protein, 39 mg sodium

Recipe courtesy of Clean Green Eats, by Candice Kumai.60

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

We believe each little bit is as important as the whole. Like the six different grains that go into every delicious bowl of Organic Promise Sprouted Grains.

® TM,© 2015 Kashi Company

kabocha squash pieS E R V ES 12

This filling gluten-free pie is similar to

pumpkin pie and tastes just as good—

if not better, knowing that it’s healthful

for you.

1 3–4 lb kabocha squash, skin on,

seeded and cut into 1-inch cubes

(about 4 cups cubed squash)

½ cup canned light coconut milk

½ tsp xanthan gum

2 eggs

⅓ cup coconut sugar

2 tsp organic vanilla extract

¼ tsp sea salt

1 ½ tsp ground cinnamon

1 tsp ground ginger

Premade, frozen 8-inch gluten-free

pie crust

Heat oven to 350°. In a large stockpot, steam squash cubes in steamer basket until soft, 25–45 minutes. Turn off heat; let cool slightly. In a food processor, blend squash and coconut milk until smooth, 2 minutes. Add xanthan gum and eggs and process until well com-bined, 1 minute.

In a bowl, combine coconut sugar, vanilla extract, sea salt, and spices. Add squash purée to the sugar mixture and stir until well combined.

Pour pie mix into crust. Bake on the oven’s middle rack for 40 minutes. Remove from the oven and cool completely before serving. Store in the refrigerator.

NUTRITIONAL INFO 119 calories per slice, 4 g fat (2 g saturated), 19 g carbs, 1 g fiber, 2 g protein, 139 mg sodium

Easy as PieTo add some flair, use a leaf cookie

cutter (or template) to cut out forms from a frozen gluten-free pie crust. Place on baking sheet

and cook in 350° oven until golden brown, 15 minutes, then set atop

the finished pie.

EXPERIENCE Machu Picchu & Cusco

Traditional Andean Ceremonies Healing Chakra Gardens

Organic Vegetarian CuisineQuechua Mountain Schools

Featuring Magical Journey retreat tours to Machu Picchu.

Bring your yoga group or join a scheduled program.

CALL 888.737.8070VISIT www.willkatika.com

A Luxury Retreatin Peru’s Sacred Valley

62

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

eat wellNOURISH

eat wellNOURISH

banana-zucchini chocolate-chip cookiesM A K ES 24 CO O K I ES

A healthy treat that satisfies kids’

and adults’ sweet cravings alike.

¾ cup gluten-free baking flour mix

(Bob’s Red Mill or Cup4Cup)

1 tsp ground cinnamon

½ tsp baking soda

¼ tsp sea salt

¼ cup coconut sugar

2 tbsp coconut oil, melted

1 tsp vanilla extract

1 small (about 1/2 cup)

ripe banana, mashed

½ cup finely grated zucchini

2 cups organic gluten-free

rolled oats

1 cup semisweet chocolate

or carob chips

Vegetable-oil cooking spray

Heat oven to 350°. In a bowl, whisk together flour, cinnamon, baking soda, and salt.

In a second bowl, mix coconut sugar, coconut oil, and vanilla extract. Add banana, zucchini, and 2 tbsp water, and stir until incorpo-rated. Add the flour mixture and stir until just combined. Fold in the oats and chocolate or carob chips. Chill dough in the refrigerator for 15 minutes to set.

Line a rimmed baking sheet with aluminum foil and coat foil lightly with cooking spray. Form dough into 24 balls, and place 1 inch apart on baking sheet. Flatten tops with your fingers. Bake until just golden on top, 10–12 minutes.

NUTRITIONAL INFO 108 calories per cookie, 4 g fat (2 g saturated), 18 g carbs, 1 g fiber, 2 g protein, 85 mg sodium

REACH BEYOND ASANAY O G A , A Y U R V E D A & C O M M U N I T Y – S I N C E 1 9 7 8

Ayurveda: 408.846.4060www.mountmadonnainstitute.org/yj

Yoga: 408.846.4095www.mountmadonna.org/yj

AYURVEDAHealing With Ayurveda Oct 23-25Open Houses Nov 7 & Dec 5

CLASSES BEGIN JANUARY 2016Weekend and NEW Modular Format- Ayurvedic Health Counselor (AHC)- Certified Ayurvedic Practitioner (CAP)

YOGA COMPREHENSIVE TEACHER TRAININGSWorkshops, Retreats, Ongoing Classes

Nestled in 355 acres of redwoods overlooking Monterey Bay near Santa Cruz, California.

64

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

eat wellNOURISH

Then, I started looking into some of the other dietary culprits the health experts were calling out and discovered many of them were problematic for me, too. Through trial and error, I found gluten was an issue: My belly bloats and my energy levels crash after eating the protein. I’m not alone. Approximately 18 million Americans have gluten sensitivities, according to research cited by the National Foundation for Celiac Awareness, and many are looking for alternatives to gluten-containing breads, cakes, and pastries. The protein is added to many of these foods to help the dough become elastic and rise, for optimum texture. In fact, I’d been relying on gluten in my baking for years.

What’s more, I have trouble digesting dairy, perhaps because I’m Asian American, a group deemed most likely to be among the 3o to 5o million Americans who can’t digest dairy’s lactose sugar properly, according to the National Institutes of Health.

My studies had me looking back to the roots of my passion for baking, to my mother. She grew up in southern Japan,

where sugar intake was much more modest. Instead of refi ned sugar, Japanese pastry was made with lightly sweetened adzuki beans, lima beans, satsumaimo (sweet po-tatoes), and rice fl our. The Japanese still use these fresh foods in their traditional pastries because they are inexpensive and readily available. When my mother moved to the United States in 1975 to marry my Polish-

American father, she found cereal, milk chocolate, cake, and even store-bought pasta sauce to be too sweet. Her jams and cakes always used a fraction of the sugar called for in American recipes.

I realized that, yes, I was born to bake treats, but healthier ones that don’t contrib-ute to Americans’ decline in health and still allow us to enjoy a culture of cakes, cookies,

By using these six surprising ingredients from your grocer’s produce aisles, you’ll boost the nutrition, moisture, texture—and most importantly, flavor—of baked goods.

1 AVOCADO Mash this rich source of monounsaturated fats and add to baked goods in place of oil or shortening.

2 BEETS Fresh, finely grated beets add colorful sweetness when blended into brownies or red velvet cake.

3 KABOCHA SQUASH A Japanese staple. De-seed and steam squash cubes, leaving the nutritious skin intact. Then purée and incorporate into muffins or cakes for added sweetness and moisture, plus beta-carotene.

Use kabocha as a hearty replacement for pumpkin in seasonal pie.

4 PUMPKIN Use antioxidant-rich canned pumpkin to boost fiber and beta carotene, and enhance the flavor, moisture, color, and sweetness of cakes, cookies, and muffins.

5 SWEET POTATO (OR YAMS) Steam and purée this beta-carotene-rich root vegetable to bring natural sweetness and color to breads, cakes, cookies, and pies. Can replace much of the sugar and/or shortening in recipes.

6 ZUCCHINI Finely grate this versatile veggie into breads, cakes, and cookies to add moisture, organic texture, and vitamin C. Use in place of heavy shortening when baking.

6 FRESH ADDITIONS FOR BAKINGcontinued from page 6o

List your business in the NEW

yoga directory

teachers studios retreats workshops events vacations

GET LISTED at

yjdirectory.com

D I R E C T O R Y

email directory@yogajournal.com

REVAMPED look, feel & functionality!

OPTIMIZED for mobile

A special section in the Jan/Feb 2016 issueat yjdirectory.com year around+

66

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Your yoga mat is calling.

CALYANA – Premium Yoga Mats

• Premium grip and anti-slip

• Optimal cushioning

• Eco-friendly and sustainable

• Latex-Free

• Lightweight

• Durable, designed to last a lifetime

Designed in Switzerland by AIREX. Made in Germany.

Experience CALYANA live

In the USA: Yoga Journal Live!

Estes Park, CO, Sept. 27 – Oct. 07

In the UK: OM Yoga Show London,

Oct. 23 – 25

For more information visit

www.calyana-yoga.com

/calyanayoga

Ph

oto

gra

ph

y: Lau

rie A

lsted

/ RW

PS

ervic

es C

A/U

SA

and pies. When I compare my fifth cookbook to the first, I see less sugar, gluten, and dairy. My books mirror the progression of my knowledge, with each recipe getting cleaner and more infused with nutrient-dense ingredients, includ-ing fresh produce. Not only do they look the same as the standard treats, they are equally rich and satisfying, if not more so.

The secret is as simple as making smart swaps when baking. For instance, in place of hydrogenated oils and shortening (which—let’s face it—deliver great texture, moisture, and flakiness), I use ripe mashed avocado or almond meal/flour, both of which are rich in heart-healthy monounsaturated fats; I’ll also use unrefined coconut oil or canned light coconut milk, both of which enhance moisture content and add rich flavor. For unique textures, colors, and nutrients, I opt for finely grated carrots, beets, or zucchini, or cooked purées from starchy sweet potatoes, yams, pumpkin, and—my personal favorite—kabocha squash. And unsweetened applesauce and mashed ripe banana can add moisture and natural sweetness to baked goods, so you can reduce sugar use.

Today, I don’t feel like a supervillain after serving a few of my cookies or cakes. I instead feel like a superhero—as if anything were possible, including a healthy, fulfilling lifestyle of clean baking. Best of all, I get to indulge in my favorite sweet treats, guilt free.

Candice Kumai is a yogi, classically trained chef from Le Cordon Bleu California School of Culinary Arts, the best-selling author of Clean Green Eats, Clean Green Drinks, Pretty Delicious, and Cook Yourself Sexy, and co-author of Cook Yourself Thin. She is a regular contributor to E! News and The Dr. Oz Show, and appears as a regular judge on Iron Chef America and Beat Bobby Flay.

LEARN MOREFor more clean

baking tips, visit yogajournal.com/cleantreats

vegan dark-chocolate avocado beet cakeS E R V ES 12

This incredibly moist cake is made from two secret healthy ingredients: avocados and beets. Avocados are rich in healthy fats and fiber; beets are a good source of potassium and add natural sweetness.

Coconut- or vegetable-oil cooking spray 1 ¾ cups gluten-free 1-to-1 baking flour (e.g., Bob’s Red Mill)¾ cup unsweetened dark Dutch-process cocoa powder ½ cup almond meal/flour1 tsp aluminum-free baking powder1 fully ripe avocado, finely mashed

¾ cup granulated coconut sugar ½ cup finely grated beets (loosely packed)⅓ cup plus 2 tbsp unrefined coconut oil, melted1 tsp organic vanilla extract1 tsp baking soda1 tbsp apple-cider vinegar2 tbsp powdered sugar

Heat oven to 350°. Cut a round parch-ment-paper base for the bottom of your 8-inch cake pan. Grease pan with spray; add parchment round to the base.

In a bowl, whisk together flour, cocoa powder, almond meal, and baking powder.

In a second bowl, whisk together avocado, coconut sugar, and beets. Slowly whisk in

coconut oil and vanilla extract. Add 1 cup

water, and whisk to combine well.

Incorporate the flour mixture into the

wet ingredients until combined.

In a third bowl, combine baking soda

and apple-cider vinegar until mixture

fizzes. Fold into cake batter.

Using a rubber spatula, spread cake

batter evenly into pan. Bake on the center

rack until a toothpick inserted in the

middle comes out clean, 22–24 minutes.

Once cooled, use a mesh sifter to dust

the cake top with powdered sugar.

NUTRITIONAL INFO 291 calories per slice, 14 g fat (8 g saturated), 44 g carbs, 4 g fiber, 4 g protein, 321 mg sodium

eat wellNOURISH

68

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Real turkey.Nothing artificial.Carved thick.Eaten well.There’s only one way to make a good turkey sandwich. The right way to eat it,is however you eat it.

ROASTED TURKEY CRANBERRY FLATBREAD

©2015 Panera Bread. All Rights Reserved.

70

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

NO LONGER A FRINGE fad reserved for gurus and hippies, yoga has moved to the mainstream, with more than 21 million Americans now hitting the mat. As a result, yogis are gravitating toward other like-minded folks, living and vacationing in towns that support their practice and ethos, and in the process, creating yoga hotspots around the country. We teamed up with our friends at Yoga Alliance (YA) to uncover the most thriving of these meccas using data on the cities with the highest number of YA-registered teachers and yoga schools. “All of these communities where yoga is booming represent cities and towns that have fully accepted yoga into the zeitgeist and where the majority of people view it as something

healthy and worthwhile,” says Andrew Tanner, YA spokesman. “Yogis flock to these places not just for the yoga but for the consciousness infrastructure that builds around yoga communities, such as juice bars, community-supported agriculture, food co-ops, and music and art scenes.”

We couldn’t help but be inspired by how these cities are embracing the practice with their own local flair, so we dug a little deeper to learn what makes each yoga community so special. Find out if your hometown made the cut, gather ideas to help your own yoga community thrive, and discover new vacation destinations to get your Om on—plus learn where to eat, stay, and play during your visit.

america’s top yoga

BY KELLY MICKLE

What’s the recipe for a great city for yogis?

Start with renowned teachers and studios,

mix in a supportive community and healthful amenities,

and then sprinkle in some fun, innovative events.

These 10 are blue-ribbon winners.

WHERE TO EAT Snag a table at Blossom restau-rant (blossomnyc.com) in Chel-sea for fresh vegan dishes like mushroom ‘calamari’ and cashew cream ravioli.

WHERE TO STAYCheck into Dream Downtown (dreamhotels.com), with doz-ens of downtown yoga studios and the new buzzed-about Whitney Museum of American Art (whitney.org) just blocks from the hotel.

WHERE TO PLAY Stroll down to the High Line (thehighline.org), a park built on an elevated railroad line 30 feet above the street, where you can participate in guided meditations taught by nearby yoga schools like the Integral Yoga Institute.

towns

Hometown PrideTEACHER TRAINING

YA Registered Teachers: 657YA Registered Schools: 53

A vast variety in teacher

trainings—even beyond those

that are registered through

Yoga Alliance—is what really

sets NYC apart. This makes sense

considering that the 8.4 million

proudly opinionated New Yorkers

rarely agree on anything—except

their city’s reputation as the center

of the world.

“New York City is a hub for

everything else, so it had to

become a hub for yoga also,”

says Rodney Yee, who has been

teaching yoga for more than 30

years and co-owns the popular

New York City studio Yoga Shanti

with his wife and fellow teacher,

Colleen Saidman Yee. “Today,

there is an amazing collection

of teachers and training programs

in the city for every style of yoga.”

The East Coast metropolis

truly has something for every

yogi—from long-established

studios offering classes and

programs steeped in tradition

like the Iyengar Yoga Institute

( iyengarnyc.org), Sivananda Yoga

Vedanta Center ( sivanandanyc.org),

Integral Yoga Institute ( iyiny.org),

and Jivamukti Yoga ( jivamukti

yoga.com), to studios teaching

newer practices like dance-infused

yoga at Laughing Lotus Yoga

Center ( nyc.laughinglotus.com)

and the provocative naked vinyasa

yoga at the Bold & Naked studio

( boldnaked.com), which aims

to help students accept and

appreciate their bodies. And no

place else can you study seven

days a week with yoga legends

like Sri Dharma Mittra, the master

teacher behind the 908 Yoga

Asana, a poster of asana photos

that has become an essential

teaching tool in studios around

the country. Kendyl Beschen

traveled all the way from Hawaii

to attend Mittra’s teacher training

at the Dharma Yoga Center

( dharmayogacenter.com).

“Flying to New York City put

me in the presence of Dharma’s

community of students in his

home studio, which was

“We have loud sounds, palpable environmental resonance, ambient light, and other forces that might be perceived as ‘disturbances’ in other places,” says Elena Brower, New York City–based yoga and meditation teacher and author of Art of Attention. “Here, we get to practice being with all of that and still allowing our attention to wander inward. It’s very relevant and helpful to practice here.”

71

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

NEW YORK CITYvery important to me,”

Beschen says.

And while NYC attracts

world-renowned teachers, the

students are equally impressive:

Many seek to go above and

beyond the standard 200-hour

teacher training programs.

“People come to New York

because they have a lot of

energy and curiosity, so the

students here are really thirsty

for information and excited to

take their practice to the next

level,” says Saidman Yee. “We

want our students to aim for

closer to 10,000 hours. Our

goal is to dig deeper, to be

like a university where senior

teachers can continue to teach

and learn from one another.”

1

NEW

YO

RK O

N A

IR/O

FFSE

T

72

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

SAN FRANCISCO

Hometown PrideYOGA CULTURE

YA Registered Teachers: 412YA Registered Schools: 43

WHERE TO EAT Fuel up for the day with home-made toast topped with avocado, an olive-oil drizzle, and coarse sea salt at Nourish (nourishcafesf.com) in the Richmond District.

WHERE TO STAY Get some R & R at the Sir Francis Drake Hotel (sirfrancisdrake.com) in Union Square, where you’ll find yoga mats in every room and complimentary bikes to ride around town.

WHERE TO PLAY Take your practice outside: Purusha yoga studios offers free classes in the city’s beautiful Golden Gate Park (purushayoga.org).

2

Hometown PrideINNOVATION

YA Registered Teachers: 343YA Registered Schools: 37

Always a trendsetter, LA is notori-

ously uninhibited when it comes to

trying new things. “The ever-popular

vinyasa flow was birthed here at the

original YogaWorks with Maty Ezraty

in 1987,” says Jill Miller, the LA-based

co-founder of Yoga Tune Up Fitness

Worldwide ( yogatuneup.com) and

creator of the corrective exercise

format Yoga Tune Up as well as The

Roll Model Method. “While ‘flow’

yoga is now ubiquitous, at its

LOS ANGELES

WHERE TO EAT After class, enjoy Hugo’s Restaurant’s refreshing green Yogi smoothie made with mango, apple, ginger, toasted almonds, soy milk, yogi tea, and ice (hugosrestaurant.com).

WHERE TO STAYFall asleep to the sound of breaking waves at the ocean-side Shutters on the Beach, which offers guests surf lessons and yoga in the sand (shutters onthebeach.com).

WHERE TO PLAY Sweat it out at the eco-friendly Hot 8 Yoga studio in Santa Monica, then cool off with a dip in the Paciific just a block away (hot8yoga.com).

“LA is full of creative, type A personalities who need yoga for physical and emotional balance in their lives,” says LA–based teacher Jill Miller.

3inception it was a boundary-breaking,

novel blend of Iyengar-style attention

to alignment mixed with flowing

interludes derived from Pattabhi Jois

[founder of Ashtanga Yoga].”

Also popularized in LA: Kundalini

Yoga by Gurmukh Kaur Khalsa at the

celeb favorite Golden Bridge Yoga

studio ( goldenbridgeyoga.com),

and Yin Yoga by Paul Grilley

( paulgrilley.com). Today, the City

of Angels continues to be a magnet

for innovation, spreading new trends

like standup paddleboard yoga,

Bikram Yoga, aerial yoga, Yoga Booty

Ballet, and drop-in meditation studios

like Unplug ( unplugmeditation.com)

in Santa Monica.

SEATTLE

WHERE TO EAT Kids will love the sweet, antioxidant-packed acai bowls at Healeo (healeo.com).

WHERE TO STAY With its spacious rooms, the Hilton Homewood Suites Downtown (homewoodsuites3.hilton.com) is ideal for families, and it’s a short walk to the Olympic Sculpture Park at the Seattle Art Museum.

WHERE TO PLAY Hit up the famed Pike Place Market (pikeplacemarket.org) for seasonal tastes and kid-friendly events. And check out Family Jam Yoga at Kula Movement, where you and your little ones can learn to stretch your minds and bodies together (kulamovement.com).

This seaside city consistently ranks as one of the healthiest in

America thanks to its bustling farmers’ markets, bike-friendly

streets, and green spaces, so it’s not surprising it attracts so

many yogis. (Even the beloved Seahawks football team hits the

mat as part of their training routine.) “This strong yoga culture

has created a parent population interested in giving their children

the opportunity to start early,” says Anne Phyfe Palmer, prenatal

and postnatal yoga teacher and founder of 8 Limbs Yoga Centers

( 8limbsyoga.com). The Seattle Art Museum’s Olympic Sculpture

Park ( seattleartmuseum.org) hosts free yoga on the lush, green

lawn in summer, and is home base for family festivals featuring

kid-friendly yoga, art-making, live music, and nature education.

4

73

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

The epicenter of the hippie

counterculture movement of the

1960s, the City by the Bay was an

early adopter of the spirituality

and meditative movement of

yoga. In 1974, it became home

to the first Iyengar teacher

training program in the United

States, educating thousands on

the popular asana poses we

know so well today.

“Yoga is just part of life

here,” says Stephanie Snyder,

who teaches vinyasa yoga at

various studios around the city.

Live here and even your boss

may encourage you to take a

break and Zen out as a way to

boost productivity and morale.

Local tech giants like Google,

Twitter, Facebook, and Airbnb all

offer free yoga workshops and

meditation classes to their

employees. “My colleagues and

I are frequently asked to teach

classes at conferences and

company meetings around the

city,” says Stacey Rosenberg,

an alignment-based hatha yoga

teacher at Yoga Tree in Hayes

Valley ( yogatreesf.com).

Yoga is truly ubiquitous

in SF: Its Asian Art Museum

( asianart.org) hosted the world’s

first major art exhibition about

the practice last year, SFO airport

opened the first airport yoga

room in 2012 to help travelers

destress amid flight delays,

and at-risk K–12 students in

schools across the city are being

taught yoga, thanks to help

from the nonprofit Headstand

( headstand.org).

“Yoga is so ingrained in the culture here that it’s almost impossible to get by without trying it,” says SF teacher Stephanie Snyder. “It’s also social—people take yoga class together and then go out to brunch.”

Hometown PrideSOCIAL SCENE

YA Registered Teachers: 340YA Registered Schools: 30

The Texas town nurtures a vibrant yoga

community to complement its thriving live-

music scene and eclectic mix of artists, foodies,

entrepreneurs, college students, and cowboys.

To keep concertgoers centered at the music and

film festival South by Southwest (SXSW), Black

Swan Yoga ( blackswanyoga.com) hosts daily

recovery sessions with live performances by

world-music artists. Those visiting the city may

also stumble upon yoga-themed dating events,

yoga flash mobs to promote peace, and “bend

and brew” bar nights that pair yoga and craft

beers. You can even practice mindfulness with

your dog at Austin Doga ( austindoga.com) or,

before you grocery-shop, squeeze in a few Sun

Salutations at a free yoga class on the rooftop

of Whole Foods Market, hosted by Lululemon

( wholefoodsmarket.com/stores/lamar).

AUSTIN “There are so many events and festivals going on, it real-ly makes yoga a necessity,” says Desirae Pierce, vinyasa teacher and owner of Breath & Body Yoga (breathand bodyyoga.com). “If you want to live the Austin life-style, you’ve got to be in shape—work hard, play hard—or, as we like to say, green juice in the morning and champagne at night.”

WHERE TO EAT For healthy Tex-Mex, order the Rockin Taco Salad at the Daily Juice Café (dailyjuicecafe.com).

WHERE TO STAYCrash at an Airbnb airstream trailer for a funky Austin experience (airbnb.com).

WHERE TO PLAY Visit Wanderlust Yoga Studio (austin.wanderlustyoga.com) to take yoga classes accompa-nied by live musicians and DJs.

5

Hometown Pride FAMILY- FRIENDLY YOGA

YA Registered Teachers: 343

YA Registered Schools: 26

“There’s lots of diversity of yoga, but prenatal is something Seattle really excels at,” says local teacher Anne Phyfe Palmer. “Colette Crawford [registered nurse and founder of Seattle Holistic Cen-ter (seattleholistic center.com)] and I both offer prenatal teacher training here, so there are lots of well-trained prenatal and post-natal teachers in the city.”

LEARN MORETo find out which small towns have a big yoga vibe,

visit yogajournal.com/yogatowns

PHO

TOS

FRO

M L

EFT:

WES

TEN

D61

; TH

OM

AS

NO

RTH

CU

T; H

OW

L/ST

OC

KSY;

TH

OM

AS

BA

RWIC

K/G

ETTY

IMA

GES

74

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Hometown Pride YOGA FOR ATHLETES

YA Registered Teachers: 257YA Registered Schools: 24

Hometown Pride COMMUNITY OUTREACH

YA Registered Teachers: 271

YA Registered Schools: 22

Hometown Pride

INCLUSIVENESS

YA Registered Teachers: 315

YA Registered Schools: 38

CHICAGO

WHERE TO EAT Stay hydrated with Owen + Alchemy’s fresh juices and smoothies (owenandalchemy.com).

WHERE TO STAYThe Hotel Lincoln (jdvhotels.com) offers a rooftop sunrise yoga class and is located right near the Lincoln Park Zoo and Green City Market, a farmers’ market open May through October on Wednesdays and Saturdays.

WHERE TO PLAY Chicago SUP Yoga (chicagosupyoga.net) on Lake Michigan allows locals and visitors to work on their core strength while taking in the spectacular Chicago skyline.

“Chicagoans tend to be warm and

down to earth,” says Quinn Kearney, Ashtanga Yoga

teacher at Yoga View (yogaview.com).

“Likewise, the practices are

balanced, open, and less dogmatic.”

True to its Midwestern roots, the

Chicago yoga community delivers

an awesome experience on the mat

without taking itself too seriously.

“You’ll certainly see some fashionis-

tas, but plenty of us show up to class

in a T-shirt and sweatpants,” says

Kerry Maiorca, founder and director

of Bloom Yoga Studio ( bloom

yogastudio.com). “I love knowing

that in our community, students can

show up just as they are.” Bloom

Yoga Studio offers free introductory

classes and family yoga for parents

and children, as well as advanced

classes. The best time to visit Chi-

cago is in summer, when the yoga

community gathers for free outdoor

classes on Saturday mornings at

Millennium Park ( cityofchicago.org)

and parent-and-toddler Yoga at the

Zoo classes at Lincoln Park Zoo’s

Nature Boardwalk (lpzoo.org).

Kelly Mickle is a Los Angeles–based freelance writer whose work has been published in Sunset, Self, and Women’s Health.

Portland’s highly educated population

and passion for social responsibility

have created a collaborative and socially

conscious yoga community that’s

dedicated to serving the needs and

interests of local neighborhoods.

Nonprofits like Living Yoga ( living-yoga.

org) and Street Yoga ( streetyoga.org)

bring yoga to prisons, at-risk youth,

shelters, and rehabilitation centers, while

The People’s Yoga ( thepeoplesyoga.org)

offers low-cost classes to make yoga

more accessible to those who might

otherwise be priced out. Some

studios, like the Bhaktishop Yoga Center

( thebhaktishop.com), also offer scholar-

ships for yoga passes and promote

eco-friendly living by providing free mats

to anyone who cycles or walks to class.

PORTLAND

“Yoga began here in a very grassroots, noncorporate way, and continues in that spirit,” says Lisa Mae Osborn, yoga teacher and owner of the Bhaktishop Yoga Center. “This inspires the owners and the students to look around their communities and see where they can help each other locally and in a larger sense.”

6

8

7

Hometown Pride GIVING BACK

YA Registered Teachers: 267YA Registered Schools: 22

9

“People here aren’t afraid to push themselves,” says Patrick Mont-gomery, align-ment and flow yoga teacher at Kindness Collec-tive (kindness collective.com). “Whether you’re looking for strong asana or a more spiritual, inward focus, the depth of the teachers and practices in Denver is hard to beat.”

WHERE TO EAT It’s impossible to order wrong at The Harlow Café (harlowpdx.com), where everything is fresh, organic, and vegetarian.

WHERE TO STAYThe hip ACE Hotel Port-land (acehotel.com/portland) downtown offers local, organic breakfast and smaller, shared rooms for bud-get-minded travelers.

WHERE TO PLAY Start the day with Morning Flow at The People’s Yoga, visit the Farmers’ Market (port-landfarmersmarket.org) downtown on a rented bike from Clever Cycles (clevercycles.com), then picnic in one of the city’s many parks (Mt. Tabor is a favorite) and enjoy an afternoon of people watching.

75

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

DENVER

The Mile-High City’s high altitude and biking/running trails

attract people internationally to train and live, flooding

Denver with athletes ready to take their sports and yoga

practices to the next level. The studios rise to the demand,

offering some of the country’s most challenging classes.

For instance, Julieta Claire teaches Tigress, a three-hour

level 2–3 practice at Endorphin Studios ( myendorphin.

com), while Cheryl Deer teaches advanced Forrest Yoga,

a practice involving long holds and vigorous sequences,

at the Samadhi Center ( samadhiyoga.net) and Kindness

Collective. Yoga Pod ( lodo.yogapodcommunity.com)

also offers several advanced vinyasa and flow classes for

more experienced yogis.

WHERE TO EAT Swing by City, O’ City (cityocitydenver.com) for a vegetarian meal with kombucha from the tap. Or try seasonal fare at community-centered Root Down (rootdowndenver.com).

WHERE TO STAY Located at Denver Union Station, the Crawford Hotel (thecrawfordhotel.com) offers chic rooms, free loaner bikes, fitness classes, and a luxe spa to soothe sore muscles.

WHERE TO PLAY Score a ticket to the wildly popu-lar Yoga on the Rocks (yoga.redrocksonline.com) event, during which 2,000-plus veteran and newbie yogis roll out their mats at the iconic and awe-inspiring Red Rocks Amphitheatre in summertime.

WASHINGTON, DCThe nation’s capital may be polarized

when it comes to politics, but its yoga

community proves it has the power to

bring even the most divided minds

together. Lawmakers united on Capitol

Hill last spring for the first-ever Yoga on

the Hill event, with its slogan, “Not Left.

Not Right. Just Balance.” And balance

is what many go-getter DC residents

are seeking. Luckily, a plethora of

yoga studios has given them ways

to decompress, including the long-

standing Unity Woods Yoga Center

( unitywoods.com), run by renowned

Iyengar teacher John Schumacher;

the Ashtanga Yoga Studio ( aysdc.com);

hot and vinyasa practices at The Studio

DC ( thestudiodc.com) and Flow

Yoga Center ( flowyogacenter.com);

and hatha yoga at Capitol Hill Yoga

( capitolhillyoga.com). Every year, local

studios collaborate for DC Yoga Week

(like restaurant week in other cities, but

for yogis), offering seven days of free

or cheap ($5) classes. At the end of

the week, thousands gather on the

National Mall to practice yoga with local

teachers ( dccy.org).

WHERE TO EAT Treat yourself to one of 10 seasonal, specialty cupcakes at Sticky Fingers Sweets & Eats (stickyfingersbakery.com).

WHERE TO STAY The Topaz Hotel (topazhotel.com) provides an urban oasis with spa treatments, complimentary yoga mats, and specialty “Zen dens” for relaxing.

WHERE TO PLAY The drum circle in Meridian Hill Park (a.k.a. Malcolm X Park) has been a regular gathering spot since the 1950s. Watch AcroYoga (a mix of acrobatics and yoga) and slackline yoga (done on tightropes) happening to the beat of the drums every Sunday afternoon.

“It’s such a rewarding place to teach because many people here are working on deep, important issues,” says Debra Mishalove, founder of Flow Yoga Center and co-founder of DC Yoga Week.

Hometown Pride

DIVERSITY

YA Registered Teachers: 244

YA Registered Schools: 18

HOUSTON

“Houston’s diverse culture makes life

experiences—through food, art,

or yoga—so much fuller,” says Shea

McCormick, aerial yoga teacher at

Aerial Yoga Hous-ton (aerialyoga houston.com).

The most ethnically diverse large city

in the United States, Houston boasts

a diverse yoga scene as well. Nature

lovers can find their Zen outside with

free classes in Discovery Green, the

12-acre city park (discoverygreen.

com), and beginners can try asana

at Big Power Yoga (bigpoweryoga

.com) and YogaOne Houston

(yogaonehouston.com). The Hous-

ton Yoga Collective (houstonyoga

collective.com) provides affordable

classes and workshops to the bud-

get conscious, and advanced yogis

can push their practice with yoga

master Robert Boustany (pralaya

yoga.com), founder of the Pralaya

system. And since

Texans aren’t afraid

of a little heat,

Original Hot Yoga

Houston (bikram

yogahouston

.com), which

opened nearly

20 years ago,

offers about 60 hot

sessions a week.

1o

WHERE TO EAT Indulge in paleo-friend-ly fare at Ruggles Black (rugglesblack.com).

WHERE TO STAYSettle in at the swanky Hotel Zaza (hotelzaza .com) in the heart of Houston’s bustling museum district.

WHERE TO PLAY After a free introductory class at Houston Iyengar Yoga Studio (houstoniyengaryoga .com), walk through the Japanese Garden in near-by Hermann Park.

PHO

TOS

FRO

M L

EFT:

RYA

N L

AN

E/G

ETTY

IMA

GES

; G

AVIN

HEL

LIER

/GET

TY IM

AG

ES;

D

AN

IELL

E W

EBST

ER;

VIS

ION

S O

F O

UR

LAN

D/G

ETTY

IMA

GES

; LO

U J

ON

ES/G

ETTY

IMA

GES

76

se

pte

mb

er

20

15

yo

ga

jou

rna

l.c

om

Bring it

Margi Young >

77

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

home

Excerpted from Yoga at Home: Inspiration for Creating Your

Own Home Practice, by Linda Sparrowe. Copyright ©

2015. Reprinted with permission from Universe Publishing.

78

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Margi Young (previous page), an OM Yoga

instructor who teaches classes and workshops

worldwide, confesses that knowing it’s time to

practice doesn’t mean it’s easy to get on her

mat at home.

There is absolutely nothing I love more than to be on my mat exploring my body and breath. But, in the spirit of satya (truthfulness), I must admit that most days it’s a struggle to practice at home. Why? First, I’m not a morning person. I know the ancient yogis say that we have the ability to change our-selves and create new samskaras (pat-terns), but every time I force myself to get up early to practice, I fall back to sleep on my mat. I finally decided that it’s OK not to practice in the morning, and that’s a samskara I can accept.

Second, practicing in my house is challenging for me. When I teach retreats and trainings away from my “normal life” of computers, family, work, dishes, and shopping—when the only things on the agenda are yoga, teaching, and eating—my practice is an uncomplicated delight. But when I’m at home, there’s a mental and physical journey I have to take between the thought “It’s time to practice” and roll-

ing out my mat. Once I finally get to that point, here are some things that help me practice:

I practice any time from 8 a.m. to 11 p.m., and once on my mat, I can usu-ally sink into a deep practice with restor-ative poses. I set a timer and commit to a set amount of time, and it doesn’t matter whether it’s 15 minutes or 9o minutes. That timer sets a very clear boundary and helps me to commit to staying on my mat. I keep a notebook next to my mat. When I think of tasks during my practice, instead of popping off my mat into action, I jot them down to deal with later. That way, I can continue to stay focused on my yoga. I usually end up with a list of phone calls to make, emails to write, and dust bunnies to destroy.

I try to do a 2o-minute Savasana every day. That can happen on my mat or in my bed or in someone else’s living room, but I practice the alignment of Savasana and I work with my breath and my mind. My practice also some-times involves reading a spiritual text or listening to an online dharma talk. I let go of the “shoulds” of sequencing. I know oh-so-well how to sequence a class for others, but for myself I can put the rules aside. I might come into Lotus without any hip openers, or do Savasana in the middle of a sequence. I let my body guide me. It’s great fun when I can fully get out of my own way and let my body do the sequencing and teaching.

I now understand that my home practice happens off the mat as much as on. Can I let go of my agenda and lis-ten to my husband and child? On the street, can I make eye contact with someone who appears to be suffering? Can I sprinkle in a little extra kindness to the barista making my beverage? Can I empty my own mind to be more present for my students? Can I remem-ber to breathe deeply when life begins to feel like a tornado? Can I slow down and enjoy the journey instead of living in my habit to rush? I ask myself these types of questions every day.

It’s great fun

when I can fully

get out of my

own way and let

my body do

the sequencing

and teaching.”

“

“When we remodeled our house 11 years ago, we created two rooms exclusively for yoga. We rarely do a complete practice any other place in the house, but we will often spontaneously do yoga poses in any room, especially halfway up one of the staircases. The house is one big yoga prop.”

A Boulder, Colorado–based yoga teacher and co-owner of the Yoga Workshop

Richard Freeman

Oakland, California

Margi Young

79

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

As the creator of Spiritually Fly, yoga teacher Faith Hunter uses chanting, music, breath, and movement to encourage her students to embrace their unique flow in the classroom and beyond.

When I practice at home, I truly listen to and honor where I am emotionally and physically. Some days my practice is restorative and healing, and other days it is a more fluid, high-energy experience.

The practice of yoga has provided and continues to provide comfort, bal-ance, and steadiness during challenging moments. I always know my practice is there, holding a space for my heart. When I do feel challenged, I typically start with a short meditation that I do in bed when I first wake up. It gets me going and provides focus when those uncomfortable thoughts creep in. The meditation includes a little visualization and ends with giving thanks. This approach sets the tone for my day, and inspires my body to move.

I recently returned to New York City. My current home is a cute junior one-bedroom apartment that is also

I’m inspired by my two

adorable shih tzus,

Yoshi and Sebastian, moving

around the apartment.

I love watching them

shapeshift into Upward-

Facing and Downward-

Facing Dog.”

Flow with FaithFollow this short vinyasa that Hunter incorporates

into her home practice. “After a brief meditation,

some targeted breathwork, and a few simple move-

ments, I jump into this flow,” she says. Give it a try.

Stand at the top of your mat, hands resting at your

heart. Inhale, feeling the beauty of your life pour in,

and then exhale, slowly creating space for abundance.

Inhale and lift your arms overhead, palms touching.

Exhale forward, step your right foot back for An-

janeyasana (Low Lunge); inhale your arms overhead.

Exhale, release your hands, and draw your hips back

to stretch your hamstrings.

Inhale, bend your knee, and exhale your right arm to

the sky for a spinal twist. Release and step into Adho

Mukha Svanasana (Downward-Facing Dog Pose).

Inhale to Plank Pose; exhale your knees, chest, and

chin toward the mat. Slide forward into a low Bhujan-

gasana (Cobra Pose), and then shift your hips back

into Balasana (Child’s Pose).

Curl your toes under and move into Downward-Facing

Dog. Inhale and walk your feet to the top of the mat.

Breathe in and soften your knees. Roll up to standing

and return your hands to your heart. Repeat sequence

on the other side.

Her practice advice Start simple. Don’t overwhelm yourself with long practices and complicated sequences.

Select a practice time that fits your lifestyle. If you are not a morning person, don’t plan to practice at 6 a.m.

Create a dedicated space, and place items in it that inspire you.

MA

RGI Y

OU

NG

AN

D F

AIT

H H

UN

TER

PHO

TOS:

SA

RAH

KEO

UG

H;

RIC

HA

RD F

REEM

AN

PH

OTO

: B

ARB

CO

LOM

BO

my home office. My space is very per-sonalized. I have an altar with family photos, flowers, pillows, yoga props, mats, lots of books, and other memora-ble items I’ve collected over the years. I’m also inspired by my two adorable shih tzus, Yoshi and Sebastian, moving around the apartment. I love watching them shapeshift into Upward-Facing and Downward-Facing Dog.

Practicing alone gives me the opportu-nity to explore who I am on an intimate level, the time to dive deeper into my meditation practice, and the freedom to move in a way that feels natural to me.

New York City and Washington, DC

Faith Hunter

“

TIA

S LI

TTLE

PH

OTO

: A

UD

REY

DER

ELL;

JA

SON

CRA

ND

ELL

PHO

TO:

GEO

FFRE

Y EL

LIS;

K

EVIN

OG

UTU

PH

OTO

: JA

MES

MW

EU;

SALL

Y K

EMPT

ON

PH

OTO

: SA

RAH

KEO

UG

H

Tias Little and his wife, Surya, created Prajna Yoga, a profound journey inward. Through yoga poses, dharma study, guided medita-tion, the yoga of sound, and somatic aware-ness, their practice allows for unique, personal transformation.

My wife, Surya, and I built our dream practice space, from the ground up, on our 1o-acre parcel of land outside Santa Fe. Built by a yogi carpenter, Robert Laporte, and designed by his wife, Paula Baker-Laporte, our home studio com-plements and enhances the mindfulness of the yoga experience. They used non-toxic materials and natural finishes, and the mud walls are made of straw clay. In building our practice space, we wanted to create a living structure that amplifies,

80

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

“Our living room is our daughter’s favorite room to practice in, so

this usually means forward bends and hip openers while playing

with Legos or doing crafts. I love it because it feels like honest,

comfortable time with my family.”

“My yoga mat makes me practice. I leave it spread out. I get out of bed and step right onto the mat. I might not be in a mood to practice, but once I stand on the mat, I do it.”

not detracts from, the prana (life force) within the practice space.

The studio has unique windows, situ-ated to allow a glimpse of the natural world outdoors. Within the space, we’ve placed elements that remind us of the raw, nonlinear beauty of nature—black river stones, a gnarled juniper bough, irregular pieces of sandstone moss rock. Like Zen temples in Japan, where a spare and pleasing aesthetic inspires the mind to go still, our practice space often elicits deep calm.

I always do home practice. I don’t like to leave my home until I commune with my inner guides, allies, and angels. When I do not yoke to the pres-ence of the spirit inside and breathe life into my pranic sheath, then I am prone

Santa Fe, New Mexico

Tias Little

Yoga teacher based in San Francisco

Jason Crandell

Africa Yoga Project teacher based in Nairobi, Kenya

Kevin Ogutu

and the neighbors take their morning walks, yapping on cell phones. This is a time when my pulse is soft, my heart rate is slow, and my mind is a little bit empty. In morning meditation, I track my dreams. After 25 years of doing yoga, much of my practice is focused on the subtle (and not-so-subtle) churnings of my depth psyche. Impres-sions of fear, shame, and pride bubble up in the dreamtime. By sitting with the afterimages of dreams, I catch glimpses of my shadow. Early morning practice is best for being with the out-

We practice so that,

ultimately, nothing

can knock us off the

center of our day.”

“

Her practice advice Use the space you have, make the prac-tice as portable as possible, and, above all, create a habit. Surround your practice with beauty to make it attractive.

Don’t feel that you have to do a full practice if your time is short. Even doing one asana or 10 minutes of meditation is better than no practice at all! Create a short practice, a medium practice, and a long practice so you can alternate depend-ing on the time you have.

Reading a spiritual book can also be a huge inspiration at the beginning and end of a practice.

“Daily meditation is an opportunity to check in regularly with the peace behind the mind, and, as you practice it, the mind becomes more focused, manageable, calm, and creative.”

81

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

to distraction, irritation, or carelessness throughout the day.

The pressures of the world and the demands of people tend to wither the pranic sheath. When our prana is depleted and our vitality is weakened, we are prone to disease of all kinds. The practice provides not only a physical buffer, but also a kind of psychic shield. We practice so that, ultimately, nothing can knock us off the center of our day.

I am a morning practitioner. I get up, take a pee, and go right to the meditation cushion in my practice space. This is when I am most perme-able and open to the small voice of the Unspeakable Spirit that dwells within. This is the time before the recycling truck goes barreling down the road

lines of the shadows that surface in my dreams.

For me, it is paramount to ride the changing edge of being, for I am always in a state of becoming, never static. Thus, the practice should never simply be routine. For instance, I started in Ashtanga Yoga when I was in my early twenties. Now that I am over 5o, I do a very different practice. I believe the prac-tice should always stay fresh, creative, and interesting. It is only routine in that discipline and consistency are required to step onto the mat every day. However, as we age, we must skillfully conform our practice to be in accord with the changes that happen in our bodies, minds, and spirits. In this sense, the practice should always be evolving.

For more home-practice inspiration, pick up a copy

of Yoga at Home, by Linda Sparrowe, on sale now

($28, amazon.com).

Meditation teacher and author in Carmel Valley, California

Sally Kempton

82

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

STORY BY KATE SIBER

TEACHING BY CORAL BROWN

PHOTOGRAPHY BY JEFF NELSON

LONG BEFORE the West embraced sweaty asana classes and tight-fi tting yoga pants, yoga infi ltrated culture in a much bigger, deeper way, providing practitioners with a fundmental philosophy for how to make their way through the world.

“Yoga is much broader than just asana,” says Nicolai Bachman, a Sanskrit scholar based in Denver and author of The Path of the Yoga Sutras: A Practical Guide to the Core of Yoga. “It’s really a way of life.” In the Yoga Sutra, a seminal collection of texts written between the second century BCE and fi fth century CE, philosophers outline an eight-limbed, step-by-step path for purifying the body and mind. The ultimate goal: to help practitio-ners cultivate a steady mind, leading to calm bliss. The fi rst two stops on the path, even before the physical postures called asana, are ethical principles that are supposed to guide how we relate to other people and how we take care of ourselves. They’re called the yamas (social restraints) and the niyamas (self-disciplines).

The fi ve yamas ask practitioners to avoid violence, lying, stealing, wasting energy, and possessiveness, while the fi ve niyamas ask us to embrace cleanliness and contentment, to purify ourselves through heat, to continually study and observe our habits, and to surrender to something greater than ourselves. Many of these principles have multifaceted nuances. For example, Bachman says, the meaning of the niyama tapas—purifying through heat—isn’t so much about sweating out toxins in a hot

Yoga’s ethical and moral codes—called the yamas and the niyamas—can get lost amidst the popularity of asana. But they may be the missing keys to finding true yogic strength, power, and transformation, on and off the mat.

YAMA: AHIMSA Meaning: Non-harming

POSE: Virabhadrasana I (Warrior Pose I) From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot to your right hand. Lower your back heel at a 30-degree angle and root through both feet as you lift the upper body away from the right leg. Stack the shoulders over the hips and gaze forward.

MUDRA, MEDITATION, AND MANTRA: Bring your hands together at the heart with the fingers apart, in the gesture of Padma (lotus) Mudra. Draw inspiration from the purity and perseverance of the lotus flower floating above the muddy waters of desire, fear, and attachment—the feelings that cause us to lash out at others or ourselves. As you feel the physical body coming into alignment, meditate on the namesake of the pose: Vira means “hero” or “warrior,” and bhadra means “with great virtue.” Apply the concept of non-harming with the fortitude and grace of a warrior. Attune your warrior energy toward the virtues of peace and nonharming of yourself, others, and the environment. ChantLokah samastah sukhino bhavantu (“May beings in all realms experience the feeling state of ease”) for three rounds.

Each of the 10 poses in this sequence embodies a yama or niyama, helping you to reflect on the unique lessons it provides. The asana is also ac-companied by a mudra, meditation, and mantra that focus you on the subtle and not-so-subtle ways each yama or niyama plays out in your life. Hold each pose, with its mudra, for three to five breaths, mindfully chanting, aloud or internally,its accompanying mantra.

A T I ME LE S S P R AC T I C E

84

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

MO

DEL

: CO

RAL

BRO

WN

; ST

YLIS

T: J

ESSI

CA

JEA

NN

E EA

TON

; H

AIR

/MA

KEU

P: T

IFFA

NY

MCC

RAY;

BRA

AN

D B

OTT

OM

S: O

NZ

IE

yoga class as it is about tolerating the heat of friction, or mental discomfort, when one habitual pattern rubs up against a new, more benefi cial one.

Because these principles were written thousands of years ago and once considered mandatory vows for any yoga practitioner, the yamas and the niyamas can be diffi cult ideas to market or embrace in a secular, contemporary society. But Deborah Adele, author of The Yamas & Niyamas: Exploring Yoga’s Ethical Practice, describes them less as rigid directives and more as refl ective tools that allow us to deepen our self-awareness in yoga class and beyond. “I understand the meanings of these concepts in different ways every time I study them,” says Adele. “When I fi rst ran across the yamas and niyamas, my reaction was, ‘Well, I’m not violent and I tell the truth.’” But with more refl ection, she realized that ills like violence, dishonesty, and stealing have subtler manifestations, too. For example, violence isn’t just fi ring a weapon; it may also arise in the harsh ways we treat ourselves, such as pushing into a potentially injurious pose to keep up or compete with classmates. And practicing the yama of non-possessiveness (aparigraha) could be interpreted as letting go of old grudges.

Kate Siber is a freelance writer based in Durango, Colorado. She first

learned about the yamas and niyamas in a 2010 teacher training.

YAMA: SATYAMeaning: Truthfulness

POSE: Crescent Lunge From Warrior I, lift your back (left) heel and shift onto the ball of the foot, toes now pointing forward. Soften your left knee and engage your low belly.

MUDRA, MEDITATION, AND MANTRA: Come into Kali Mudra, named after the fierce goddess Durga. Both Kali and Durga are mani-festations of the goddess Mahadevi. Durga represents the empowerment that enables us to stand in our truth. Bring the hands together with all fingers save your index fingers inter-laced. The index fingers represent the sword of Durga, who slays illusions. Inhale to lift the hands overhead, and exhale to lower them to heart level as you visualize your sword cutting through whatever causes you to be inauthentic. Repeat this movement three times while chant-ing the mantra Sat nam (“My name is truth”).

The benefi ts of paying attention to the yamas and niyamas may not be as instantly gratifying as a good asana class, but they can be deep and long lasting. Contemplating them can shine the light of awareness on parts of ourselves that we don’t always notice, and help us live in a way that doesn’t cause harm, which in turn allows for less regret and a more peaceful mind, explains Adele.

So how can you incorporate these time-tested moral and ethical codes into your own life and practice? Start with the poses, mudras (hand-and-fi nger gestures), and mantras (a sacred utterance repeated continuously) on these pages, designed to help you embody and explore all 1o yamas and niyamas.

“Practicing the ethical codes from every perspective helps fortify the concepts within the body and the mind,” says Coral Brown, an internationally recognized vinyasa yoga teacher and psychotherapist based in East Greenwich, Rhode Island, who developed the sequence. “And what you practice, you become.”

YAMA: ASTEYAMeaning: Non-stealing

POSE: Virabhadrasana III (Warrior Pose III) Warrior III reminds us to seek balance in all aspects of life. From Crescent Lunge, place your hands at your heart and shift your weight forward. Lift your back leg until it parallels the earth, initiating move-ment from the inner thigh to maintain level hips.

MUDRA, MEDITATION, AND MANTRA: Add a heart-opening element with Hasta (hand) Mudra, a gesture of both offering and receiving. Reach your arms out and radiate your upturned palms, releasing the fear of not having enough. Summon the power of Lakshmi, the goddess of light and abundance, by chanting Om shrim lakshmiyei namaha, an invo-cation of her name and what she stands for. If you feel you have all you need, you won’t need to take it from someone else.

Repeat Warrior I, Crescent Lunge, and Warrior III on the left side.

YAMA: APARIGRAHAMeaning: Non-possessiveness

POSE: Pasasana (Noose Pose) From Tadasana (Mountain Pose), bend your knees and lower your hips to your heels. Rotate your torso to the left and bring your upper right arm to the outside of your left leg, with your hands in Anjali Mudra, or prayer position, at the heart. Inhale to lengthen your spine and exhale to twist deeper, wringing out that which you do not need and being grateful for what you have.

MUDRA, MEDITATION, AND MANTRA: To come into Ganesha Mudra, named after the Hindu deity who removes obstacles, swivel the hands so that the fingertips point toward opposite elbows, with your right palm facing your heart. Bend the fingers and slide the hands away from each other until the fingers lock. With each exhale, invoke Ganesha (gam or ganapatayei ) and his powers by chanting his name: Om gam ganapatayei namaha. (Om is the sound of the universe, and namaha means “name.”) Repeat on the other side.

YAMA: BRAHMACHARYAMeaning: Maintenance of vitality

POSE: Balasana (Child’s Pose) Come onto your knees, and with your toes touching, relax your belly on your thighs. The restorative and insular nature of this pose summons the parasympathetic nervous system to facilitate relaxation and renewal.

MUDRA, MEDITATION, AND MANTRA: Extend your arms forward and bring your thumb, ring, and pinky fingers on each hand to touch while lengthen-ing the index and middle fingers. This gesture of Prana Mudra elicits the vitality that resides within our prana, or life force. Chanting the mantra Om somaye namaha calls upon the rejuvenating nectar (soma) that drips from the moon in Hindu mythology and washes away stress that causes you to feel depleted.

86

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

NIYAMA: SAUCHAMeaning: Purity

POSE: Viparita Karani (Legs-Up-the-Wall Pose) Lower down and extend your legs directly above your hips. This simple inversion facilitates the drain-age of the lymphatic system, which aids in purifying the body and boosting one’s immunity. Rest your arms alongside your body with the palms turned up.

MUDRA, MEDITATION, AND MANTRA: Bring each thumb to the base of the ring finger in Tattva (reality or truth) Mudra. This hand gesture reminds us that the true nature of the Self, or our fundamental essence, is transcendent, unchanging, pure, and whole. Chanting the heart mantra Om aim hridayam namaha (hridaya means “spiritual heart” or “heart center”) ignites the heart fire to burn through whatever blocks us from recognizing our true Self.

NIYAMA: SANTOSHAMeaning: Contentment

POSE: Setu Bandha Sarvangasana (Supported Bridge Pose) From a supine position, bend your knees and place your feet on the floor directly under them. Lift your hips and summon feelings of ease, contentment, and gratitude in this heart-opening backbend. Place your arms by your sides, with the palms turned up.

MUDRA, MEDITATION, AND MANTRA: Tuck the tip of each index finger underneath the thumbs in a gesture of wisdom—Jnana Mudra. As you chant the mantra for peace (shanti), Om shanti shanti shanti, remember the wisdom and calmness that are born out of peace and equanimity.

NIYAMA: TAPAS Meaning: Purification through discipline

POSE: Forearm Plank Pose Move into Sphinx Pose, propped up on your forearms with your toes curled under. On an exhalation, peel your body off the ground. Strongly radiate through your heels to activate your legs. Draw your navel toward your spine and pull your shoulder blades away from one another to avoid collapsing the chest.

MUDRA, MEDITATION, AND MANTRA: The perseverance that it takes to sustain this pose can inspire you to cultivate commitment and discipline. Turn your hands so that the palms face up and cross your right hand over your left, clasp-ing your thumbs for Garuda Mudra, named after the eagle that Vishnu, the lord of preservation, rides. Invoke that which you wish to transform through heat or fire (agni or agnaye) by chanting the mantra Om agnaye namaha.

NIYAMA: SVADHYAYAMeaning: Self-study

POSE: Padmasana (Lotus Pose) Come to a comfortable seated pose with the tops of the feet resting on opposite thighs. Sit on a block, blanket, or bolster for additional support, or take Sukhasana (Easy Pose).

MUDRA, MEDITATION, AND MANTRA: Bring your hands to the contemplative gesture of Dhyana Mudra by resting them, upturned, at your navel with the right hand on top. Bring the thumbs together to touch at the tips, forming a triangle. Dhyana means “meditation.” Gaze at the triangle while chanting Tat tvam asi, which can be translated as “You are what you seek.” This meditative pose, mudra, and mantra allow you to observe, without judgment, the thoughts, desires, habits, cravings, and repetitive behaviors that cause you to dis-connect from the Self. This wisdom is what ultimately illuminates our shadows and sets us free from the bonds of self-judgment.

POSE: Pranamasana (Prayer Pose) Lying on your belly, rest your forehead on the ground and extend your arms in front of you.

MUDRA, MEDITATION, AND MANTRA: Bring your palms together at the heart center in Anjali Mudra, the gesture representing devotion, while softly chanting the sound of the universe—Om. Giving over, or surrendering, our fears, anxieties, and doubts makes life easier and

more bearable. While we may offer the fruits of our practice to another, or bow to a force or being that is seemingly greater than ourselves, our yoga practice teaches us that we actually contain the divine source of life within us. It is our baseline, our natural state that we often forget. Ishvara Pranidhana reminds us: That which we seek is already present within us.

LEARN MOREFor more on each yama and niyama, visit yogajournal.com/liveyouryoga

NIYAMA: ISHVARA PRANIDHANAMeaning: Devotion to a higher power

OUR PRO Teacher and model Coral Brown is a Prana Flow Yoga teacher and holistic psychotherapist who has taught teacher trainings for 10 years. Her integrative approach invites students to unite mind, body, and spirit. Rhode Island–based, Brown leads workshops and retreats globally.

CLO

CKW

ISE

FRO

M T

OP

LEFT

: JA

CK G

ATO

; MYL

ES L

AVA

LLEE

; MA

RICA

R W

EEKS

; SEA

N C

ON

LEY;

DAV

ID C

ORV

ETTE

in focusReaders share the yoga they practice in the desert.

“My dad, Byron Kinniburgh, is 67 years old and he’s been practicing yoga for 35 years. He just never called it yoga until I showed him my copy of Yoga Journal.”

Keri Kinniburgh Cumberland, Rhode Island

“Kids are natural yogis. This is my youngest child, Jack, in a mini Sun Salutation during a hike of the Bell Rock Pathway

in Sedona, Arizona. We practice yoga on all our vacations.”

Karen Conley Pittsburgh, Pennsylvania

“The view of the Grand Canyon was spectacular and so peaceful. It called for a simple meditation.”

Maricar Weeks Westlake Village, California

“We rode camels into the Sahara Desert at sunrise. The sand was a magical caramel color, and the air was brisk. This moment in Ustrasana opened my heart.”

Gail Corvette Charleston, South Carolina

“The unique curves of Antelope Canyon in Arizona moved me to try to practice poses that replicate the smooth and extreme lines of the rocks.”

Beau Campbell Montreal, Quebec

SEND US YOUR PICS To see yourself “In Focus,” submit your favorite yoga photos to us at yogajournal.com/infocus 89

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

conn

ect

90

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

It seems like a new “yogalebrity”

pops up on Insta-gram or Facebook

every day, using the medium as a teaching tool. We asked a few

teachers on social media—and one abstainer—what

we can learn about poses and yogic philosophy from

our feeds.

Something on your mind?

Send us yourquestions to start the

discussion at letters@

yogajournal.com

Einstein said, “It is the supreme art of the teacher to awaken joy in

creative expression and knowledge,” and many teachers, myself

included, use social media to do this—to post helpful and inspiring

insight to yoga poses and philosophy. But, if social media is your

only experience with yoga, it’s like looking at a box of cookies and

trying to understand what the cookies taste like. You have to open

the package and taste one to really know.

Dylan WernerVinyasa yoga teacher (approximately 211,000 followers on Instagram and Facebook),Manhattan Beach, California

Much yoga-based social media rejects the philosophical underpinnings of yoga— presence, clarity of mind, loosening the pernicious grip of ego—in favor of glitz, glamor, and, in some cases, a “cult of per-sonality.” The proliferation of such social-media images distracts from the essence of yoga. Perfect bodies in expensive yoga clothes posing at dawn in the surf at some exclusive retreat center do not provide legitimate instruction.

Marthe Weyandt Hatha yoga teacher (not on social media),Indiana, Pennsylvania

Teaching yoga, and

in particular asana,

through social

media is dangerous

and irresponsible.

It is impossible to

learn the depth of

a pose from just

a picture! Practitio-

ners need to be

properly warmed

up to enter the

pose, which a sim-

ple social-media

post is unlikely to

do. I believe that

social media can be

great for inspira-

tion, and is respon-

sible for getting

thousands of peo-

ple to their mats

for the first time,

but teachers need

to be careful when

it comes to giving

out instruction in

such a brief format.

Rachel Brathen,a.k.a. Yoga Girl International yoga teacher and author (approximately 1.7 million followers on Instagram and Facebook), Aruba

You can effectively teach a yoga

pose through social media, but

teaching a full practice, which

includes philosophy, breathing,

sequencing, and more, is a com-

pletely different matter: It can’t be

done across a social-media plat-

form. But Instagram, for example,

can help users learn poses through

repetition. By repeatedly watching

a short video clip of a teacher per-

forming a yoga pose, a viewer can

develop an understanding of align-

ment cues and techniques.

Masumi Goldman and Laura Kasperzak

Co-founders of Two Fit Moms (approximately 1.3 million followers on

Instagram and Facebook)

As YOGANONYMOUS’s social-

media director, I believe that

social media can be a valuable

tool—as a complement to your

practice or a place to find tips

or inspiration. It can also be

an invaluable tool to market

oneself as a yoga teacher or

brand. But it is not the most

effective platform for teaching.

Countless InstaYogis have risen

to fame and encouraged fol-

lowers to try postures they

aren’t ready for.

Sara FrumanYOGANONYMOUS social-media director(approximately 343,000 YOGANONY-MOUS followers on Instagram and Facebook), Boulder, Colorado

CONSIDER THISconnect

By Jessie Lucier

Can you effectively teach yoga through social media?

NOVEMBER 12–16 | HOLLYWOOD, FL | DIPLOMAT RESORT & SPA

PH

OTO

: TO

NY

FEL

GU

EIR

AS

LEARN MORE AT YJEVENTS.COMSave $50 with code: YJEVENTS on a weekend or full event pass

EXPLORE. PRACTICE. CONNECT. YOGA JOURNAL LIVE! THE PREMIER YOGA EVENT IN FLORIDA

TAKE CLASSES WITH:

Kathryn Budig

Erin Casperson

Seane Corn

Jason Crandell

Tiffany Cruikshank

Maty Ezraty

Tymi Howard

Rina Jakubowicz

Eric Kipp

Cyndi Lee

Vinnie Marino

Claire Missingham

Dharma Mittra

Kiersten Mooney

Micah Mortali

Karen Mozes

Sadie Nardini

Aadil Palkhivala

Eric Paskel

Shiva Rea

Natasha Rizopoulos

Matthew Sanford

Justin Michael Williams

Colleen Saidman Yee

Rodney Yee

92

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

TEACHER SPOTLIGHTconnect

A FORMER TRUCK DRIVER and avid runner, Chuck Burmeister was

diagnosed with multiple sclerosis (MS) in 2001. Four years later, he

was barely able to walk up the stairs of his house. Forced to go on

disability, Burmeister tried everything from steroids to intramuscular

injections—none of which helped (and some of which worsened his

condition). He went from driven to depressed. Then, he read about

research showing that yoga could help ease MS symptoms, which led

him to order world-renowned teacher Rodney Yee’s beginner yoga video

and start doing five minutes of yoga a day—all Burmeister could manage

due to his severe fatigue. After three years of building a solid home

practice with various yoga videos, Burmeister ventured forth to a studio

in 2008, and then plunged immediately into teacher training. Since then,

he’s studied with Yee, Doug Keller (a therapeutic yoga teacher), and his

primary yoga teacher, Marcia Miller (a founder of the Columbus, Ohio–

based Yoga on High studio), and completed his Urban Zen Integrative

Therapy certification. Knowing firsthand what it’s like to live with

a disability, “Yoga Chuck,” as his students call him, devotes himself

to spreading yoga to the underserved in his Ohio community, from

assisted-living facilities and his local YMCA to the Tiffin Developmental

Center, a facility for those with developmental disabilities.

Why yoga?Yoga is one of the best tools for managing my MS without drugs.

My symptoms—dropped leg [a temporary buckling at the knee],

electric-shock sensations, spasms, and fatigue—go into remission

as long as I practice consistently. Yoga helps me accept my present

circumstances, have a calmer mind, and relinquish the need to push

myself to extremes. I’m on a natural high during my morning practice

and for several hours after, and the rest of my day flows smoothly

with positive energy. It makes me feel like I’m in my 20s—I’m 51—

and I can physically move like or better than most 20-year-olds.

What draws you to working with the elderly and those with limited abilities?People who suffer from MS have a lot in common with the elderly,

such as a limited range of movement. I believe you can rediscover the joy

of your mobility at any age and under any circumstances. I enjoy teaching

yoga to people who need it, like my students in their 90s, who are happy

to be doing chair yoga with the other seniors and rediscovering their

connection to others and to their own bodies. My personal mission

boils down to keeping yoga down-to-earth, modifying the poses to be

accessible for any ability, and welcoming everyone to my class with

warmth, jokes, or even a hug. It broke my heart when one of my seniors

asked me, “Do you know how long it’s been since I’ve had a hug?”

How do you set your students up for success?Many students tell me that if they didn’t come to class once a week,

they would never exercise. I tell them to pick one or two poses from

class and practice these three days a week on their own. Typically, they

notice the difference this little bit of movement makes and want more.

It’s small steps like these that work. ELIZABETH MARGLIN

Chuck BurmeisterAfter a diagnosis of multiple sclerosis, this Ohio-based athlete discovered that yoga helps keep his symptoms at bay and felt he had to share its healing power with others.

Shine a light on your teacher!

Send nominationsto letters@

yogajournal.com

Food I consume over four gallons of honey a year, on multigrain bread, trail mix, and oatmeal.

Pose Supported Headstand is my daily pose for boosting my immune system.

Book Yoga as Therapy Volume Two: Applications, by Doug Keller, is an alignment treasure trove.

Retreat A cabin in the Great Smoky Mountains. The peaceful-ness of the landscape keeps me grounded.

Vitality booster I swish 1 tablespoon of unre-fined sesame-seed oil in my mouth for 20 minutes up to 4 times a day.

in theBurmeister shares a few more of his favorite things.DETAILS

PAM

ELA

FA

BER

, D

A/P

ROFE

SSO

R O

F B

IOLO

GY/

HEI

DEL

BER

G U

NIV

ERSI

TY

COVERMPG Zen top in Blackberry ($52), mpgsport.com

Om Shanti Clothing Chakra Diamonds Perfor-

mance Leggings ($85), omshanticlothing.com

TABLE OF CONTENTSPAGE 4

MPG Essential Tee in Coral Rouge ($30),

mpgsport.com

Om Shanti Clothing Carina Nebula Space Galaxy

Power Capri ($70), omshanticlothing.com

YOGA FOR ATHLETESPAGE 34

Pose photos Lululemon Scoop Back Tank ($54),

lululemon.com

Onzie Capri Pant in Fantasy ($56), onzie.com

Hiking photo REI Sahara Roll-Up Pants ($70),

Venturi T-Shirt ($47), and Motility Rain Jacket

($169), rei.com

Ahnu hiking boots (model’s own)

YOGAPEDIAPAGES 37–43

Prana Quinn Chakara Top ($60) and Roxanne

Printed Legging ($65), prana.com

ANATOMYPAGES 44–46

MPG Condition top ($32), mpgsport.com

Lululemon All You Need Bra ($52), lululemon.com

Prana Roxanne Capri ($46), prana.com

HOME PRACTICEPAGES 49–52

Frenchy’s Sleeveless Dress Scoop Neck ($50),

frenchysca.com

Venius Pearl Bamboo Lace Leggings

($70), venius.net

RA MA Artasan Ardas Bhaee Mala ($390),

Venice, California, made to order

LIVE YOUR YOGAPAGES 82–87

Onzie Circle Bra Top ($45) and Gypsy Pant ($69),

onzie.com

Where to buy clothes, props, and accessoriesfrom our pages

PILATES The perfect addition for ultimate results

Call for your free “Pilates Advantage” DVD and catalog (code YJ08)

1-800-PILATES (745-2837)pilates.com |

F O U N D E D 1 9 2 0 B Y P A R A M A H A N S A Y O G A N A N D A

S e l f - R e a l i z at i o n F e l l o w s h i p WWW.SRFBOOKS.ORG/AWAKE

A Stunning Companion BookBased on the award-winning documentary fi lm

AWAKE has captivated tens of thousands of moviegoers across the country through its unconventional exploration of the life of Paramahansa Yogananda, who made ancient Vedic teachings accessible to a modern audience, inspiring the millions who practice yoga today.

FEATURES:400+ photos interviews with Krishna

Das, George Harrison, Deepak Chopra, fi lm script

behind the scenes with the fi lmmakers further insights into the life

of Paramahansa Yogananda, author of Auto-biography of a Yogi.

P R A I S E F O R T H E F I L M :

“Entrancing.” —THE WASHINGTON POST

“Compelling…enough to make a modern soul look inward.” —THE NEW YORK TIMES

Quality Hardcover, 288 pages, $45

“Gripping, inspiring, epic.” —YOGA JOURNAL

93

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

connectSHOP THE ISSUE

LOVE GOD? LOVE YOGA? YogaFaith is a reverent experience that combines both! One of the only Christian schools internationally recognized and accredited by the Yoga Alliance. Start anywhere, anytime. Easy & affordable. Develop your unique talents and confidence to be a facilitator of divine transformation throughout the world! “Your support has allowed us to help in the rescue & restoration of human traffick survivors and share the gift of yoga in Bulgaria, Greece, Cambodia and Thailand. Thank you!”

October, WA, last 2015 training

YogaFaith.org

iPad

is a

trad

emar

k of

App

le In

c., r

egis

tere

d in

the

U.S

. and

oth

er c

ount

ries.

yourtabletOn

yogajournal.com/experience-yoga- journal-magazine-whole-new-way

get started at

yoga

pag

es

94

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

gives

PROCEEDS BENEFIT

Teaching Uninsured?We’ve got you covered. Annual membership for

teachers + studios looking to succeed in the business of yoga.

YogaJournal.com/TeachersPlus

Author, Clairaudient,Channel for Healing

In The Magic of Dreams and Spirit Guides, her autobiog-raphy, Robin James (aka Sulara) ventures into the world of spirit as she is guided by her dreams and spirit guides. Opening and surrendering to divine guid-ance, Robin’s own intuitive gifts awaken to lead her into mag-ical adventures and deeper understanding of the joys, sor-rows, and challenges of her life. (Available as an ebook)

Sulara

To learn more about Sulara or contact her for a Message from Spirit or

Energetic Healing, go to ShiningHand.com

yoga pages

95

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

List your business in the NEW

yoga directoryGET LISTED at

yjdirectory.com• Grow your business • Promote your event

D I R E C T O R Y

A HEALTHY MOUTHLEADS TO A

HEALTHY BODY.

FIND US ON AMAZONGURUNANDA.COM

866.421.0309

OIL PULLING HASBEEN SHOWN TO BE

AN IMMUNITY BOOSTER,PROMOTE CLEAR SKIN,

NATURALLY WHITEN TEETHAND FRESHEN BREATH.

Order today and get a year for only $10!

Call 877-717-8923 and mention code 55YOGA

yoga

pag

es

96

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

Nutrition... The Way Nature Intended

Protective Carnelian Necklace with Namaste, Buddha & Angel Charms

With 34g of vegan-friendly plant-based protein, 25g of carbs, and nutrient-dense foods and fiber, Nature’s FoodTM All-In-One Meal provides the nutrition of a well-balanced, healthy and great- tasting meal. naturesfoodnutrition.com

This Protective Necklace provides all the help we can get in today’s world.Our spiritual jewelry is also wearable for your day-to-day events. Each piece is designed with traditional methods of minding chakras and gemstone healing. GoghJewelryDesign.com

A D V E R T I S E M E N T

Offmatthe

A selection of promotions & events from our partners.

Pour an irresistibly creamy glassSilk® Cashewmilk tastes creamier than skim milk–with fewer calories*. Yep, we said fewer. It’s also free of saturated fat and cholesterol. Cheers to irresistibly creamy taste! Silk.com

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

*Silk Original Cashewmilk: 60 cal/serv; Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk: 80 cal/serv. USDA National Nutrient Database for Standard Reference, Release 27. Data consistent with typical skim dairy milk.

Almond Glow® From Home Health™

Fair Trade Yoga Bags

Almond Glow® Body Lotions blend the richness of pure peanut, olive and lanolin oils to condition skin naturally, leaving it feeling incredibly soft. Perfect after shower or massage. Vegetarian. Non-GMO. Now with a fresh new look! Available at health food stores nationwide.

Our Yoga Bag is longer, double-stitched, and has extra finishing touches including an outside pocket with a zipper to safely secure your cell phone and keys, drawstring cord, and over-the-shoulder strap designed for function and comfort. A must-have for yogis and yoginis alike – Namaste! ThePeaceExchange.com

Hi Performance - Hi FashionOm Shanti Clothing is proud to present their new collection of high performance apparel. We have added 4 new items to coordinate with our leggings and capris. Featuring our fabulous reversible sports bra, and shorts. See them all at omshanticlothing.com

Immune Support Starts Here

This season support the strength of your immune system with award-winning^ Wellness Formula®, featuring 28 vitamins and time tested herbs. Wellness Formula® gives your body what it needs to support key systems important to immune health: antioxidant defense, respiratory, stress response and the immune system.* Get more immune tips at wellnessformula.com

^Vitamin Retailer Magazine, 2003-2007 and 2010-2014; Better Nutrition Magazine, 2008; Delicious Living Magazine, 2013; Whole Foods Magazine 2014

Home “grown” at

chocolate vanilla

byPlant Protein by plnt™ is a clean, natural, vegetarian blend that is free of common food allergens, additives and preservatives. With up to 19 grams of protein per serving, plnt™ protein is non-GMO and available in chocolate and vanilla.

no addit ives needed.balance.

Na maste.

classifieds

market place

MISCELLANEOUS

APRIL SPIRITUAL ADVISOR. Connects with all pathways in life. Love, family, career etc. let her spiritual gift guide you on the right pathway. Call now for your 1st complimentary reading. 312-898-0345

schools & training

YOGA

8 LIMBS YOGA SEATTLE 200/500/PRENATAL CERTIFICATIONS including Summer Immersion. 500 features Rod Stryker, Gary Kraftsow, Tias Little. Established 1996. 8limbsyoga.com

LEARN TO TEACH HOT YOGA IN PARA-DISE - Maui Hot Yoga offers nationally accredited certification in Hot Yoga. Learn its practice, techniques and tools to teach with clarity & confidence with teachers voted Best of Maui. Want to learn more? Visit mauihotyoga.com

YOGA THERAPY 200/500/800HR TEACHER TRAINING SAN FRANCISCO. In-depth training for Yoga Therapists. YA/IAYT nationally accredited. Jan and Sep 2016. Visit www.SMCmarin.com 99

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

vacations & retreats

SOUTHERN STATES

YOGA IN THE PINES WEEKEND RETREATS - Renewal & inspiration in East Texas. Two hours from DFW. All levels. Women only. Visit www.Retreatinthepines.com

INTERNATIONAL

ANN BARROS’ ORIGINAL YOGA IN BALI ~ February 10 - 21, 2016. Since 1985. All- inclusive retreat: deluxe accommoda-tions, world-class daily yoga, cultural excursions. Quality focused guidance with Pioneer maven. As featured in Eat Pray Love. Please visit: www.baliyoga.com

BALI YOGA RETREATS - Yoga, Medita-tion, Spa, Discoveries Journeys. More than 50 retreats held every year attract-ing people from the world over. Visit oneworldretreats.com

RAW FOOD~YOGA~HIKING IN THE ANDES Retreat/Re-connect with Nature at Casa Verde, Mindo Ecuador. Person-alized Instruction, Cleansing Cuisine, Charming Accommodations. Visit wendygreenyoga.com

RECONNECT IN LUXURY. Join me on a life-changing yoga retreat in the trop-ics. Miami, Tulum, Costa Rica, and Aruba. www.MeliCuetara.com

TROPICAL PARADISE, yoga and medita-tion retreat in US Virgin Islands FOR SALE. Beautiful gardens, fruit trees, stunning views, sunsets and stars. Contact: mia@sundariretreat.com

classified@yogajournal.com312-494-1919 x309

living well

To receive free information from these companies go to yogajournal.com/freeinfo

a gathering of catalogs,

websites, services,

and products for

living well.

YOGA FOR SEEKERS — SVAROOPA® YOGA Svaroopa® yoga is for yogis who are seeking the “something more,” even when you don’t know exactly what you’re looking for. These poses decompress your spine, to open the inner gateway to your inherent Divinity. Precision with compassion, efficient pain relief, profound spiritual experiences — you CAN have it all! Our retreats provide a multi-dimensional experience. Our comprehensive teacher trainings prepare you to transform bodies, minds and more, through your classes and personalized yoga therapy sessions. www.svaroopa.org — explore our immersions, find a Svaroopa® Yoga teacher, enjoy our extensive online library, and more… 610.806.2119

Teaching Uninsured?

YogaJournal.com/TeachersPlus

YOGA JOURNAL Issue 277 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Sub scription: U.S. $21.95; Canada $33.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235.

WORDS TO L IVE BY

“When I’m in tune with my own radio frequency, I can hear, feel, and sense everything so clearly. That is when the life I envisioned becomes real.” BR

IAN

KA

MIN

SKI

I needed to fulfill my PE credits during my first year of college, so I signed up for a vinyasa flow class and fell in love with it. I felt rejuvenated and had so much energy. Then, in 2005, I was living with my grandfather in Long Island [New York] and there was a Bikram Yoga studio down the street. I could not get enough of it! I love the heat and knowing which poses come next; it really gets me into a deep, meditative state. Now I practice weekly with Ryan Nolan at Bikram Yoga Marina del Rey [in California].

Something always interrupts my practice at home, whether it’s my son, Summit, our dogs barking, the phone ringing, or deliveries. I have yoga mats spread throughout the house— from our deck to the yard to our bedroom, and even, at times, in my bathroom!—so I can practice whenever and wherever I have free time.

Summit was born on December 5, 2014. During my pregnancy, I discovered Kundalini Yoga, and I am so grateful for that discovery. It was a way for me to set my intentions for this new journey my son and I were embarking on together. The Kundalini farewell blessing song that was sung at the end of every class became our song.I sang it to Summit daily even when I didn’t get to class. I still sing it now, especially when he’s sad or can’t sleep, and it calms him down.

My husband (TOMS founder and Chief Shoe Giver Blake Mycoskie) and I are always looking for ways to grow, individually and as a couple. When I was in my last trimester, Blake

suggested we do Transcendental Meditation through the David Lynch Foundation. It’s such a wonderful tool. When I feel stuck or like I’m spinning and cannot get control, I’ll do a meditation and I’m back in the light. My goal is to do it twice a day for 20 minutes, but with an infant at home it’s challenging.

Yoga is a lifeline for me. It has become as much a part of my life as drinking water or brushing my teeth. I’ll take a class, and it jump-starts my spirit. It creates space for me to grow, work on myself, and live a more mindful life.

heatherAnimal-rights activist, model, and Chief Animal Lover overseeing global conservation efforts at TOMS in Los AngelesInterview by Dana Meltzer Zepeda

FAVORITE POSE

Eka Pada Rajakapo-tasana (One-Legged King Pigeon Pose).My hips and glutes

are always tight, so I love sitting in Pigeon. Afterward, I feel as if

I’m walking on air. mycoskie

100

oc

tob

er

20

15

yo

ga

jou

rna

l.c

om

I’M A YOGI

For 20 years, we’ve been dedicated to making the best fi sh oil

on the planet. Our motivation? The heartfelt belief that a single

nutrient can change lives. Our love for what we do—and the

people we do it for—drives us to do it right at any cost. That

means products that are outrageously fresh, obsessively tested,

and passionately perfected. Products that taste so pure, you’ll

love them. Taste. Pure. Love.™

Tastes so pure you’ll love it.

Omega-3s for Joint Mobility* Brain Health* Optimal Wellness*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.800.662.2544 | nordicnaturals.com

Taste. Pure. Love.™

Taste. Pure. Love.™