Yoga

PRACTICAL EXERCISES n NUTRITION n MINDFULNESS n LIFESTYLE & WELLNESS SPREAD LIGHT & WARMTH ISSUE 236/ DECEMBER 2022 HANNAH BAR FROM MI6 SPY TO 28RETT SIR PAULYOGA TEACHER DUKES days yoga and CKUHNADNTASLINI mindfulne ss plan TO CONNECT WITH LIFE’S PURPOSE JIN SHINTHE ART OF JYUTSU MOOD BOOSTING Body ERXEDEURCCIISNEGSSFTORRESS PosYitOiGvAe UK £5.75 USA $11.25 CANADA $14.99 BELGIUM, FRANCE, CYPRUS, ITALY, AUSTRIA, MALTA, SPAIN, LUXEMBOURG, NETHERLANDS, PORTUGAL €11.00 JAPAN Y1572.00 UAE AED58

FIND YOUR BLISS SPAIN | TURKEY | WALES | ICELAND | ROME ‘The care and attention to detail is wonderful’ Liz Warrington, Yoga Teacher Facilitating yoga retreats for more than twenty five years Find out why people keep coming back [email protected] | www.huzurvadisi.com

Editor’s Letter Dear YOGA Magazine readers, Greetings and blessings! facebook.com/official.yogamag On this cold winter day, YOGA Magazine brings day-to-day life. James explores how yoga can help you let go, you the warmest of wishes and another issue full release the tension and let life happen and Total Fitness brings us of wisdom to help you live your best life. We are five mood-boosting exercises to help reduce stress. Tina Manahai- thankful to share this incredible journey of growth Mahai also shares how going vegan for a month may change your with you, our beloved readers. As you spend these life. winter days cuddling up with your near and dear ones, we hope yoga can help you strengthen your Learn from Jen McCarty about her personal journey of connections with yourself and with your loved ones. how Kundalini chants helped her connect to the universal consciousness. Lastly, if you are looking for a perfect vacation This issue of YOGA Magazine will help you bring destination, read my personal account of Robinson Cyprus which your family closer together through the practice has all the ingredients to help you take care of your mind and of yoga. Vic points out some ways that you can body. teach your kids about yoga and make it a family practice. Richard Brook brings you some advice on Warm Wishes and Cheers! strengthening your relationships with creative yoga. We also bring an excerpt from ‘Recovering You: Soul Yogi Maharaj Dr. Malik Care and Mindful Movement for Overcoming Addiction’ Editor by Steven Washington where he provides you with recovery tools to help you avoid isolation and increase communion with others. Yoga is for everybody, not just the ones who fit into the aesthetics of current mainstream culture. Donna Noble expands on this concept with her piece on body-positive yoga where she argues that yoga must be made to suit the individual, not the other way around. To incorporate yoga into your everyday life, Hannah brings you a 28-day plan for yoga and mindfulness that you can follow every day. Kat Byles divulges how yoga can bring true inspiration to your business. This month, we learn something new about Jin Shin Jyutsu as Carlyse Smyth and Cheli Mula tell all about this ancient Chinese art. We also learn about Sir Paul Dukes, who discovered yoga during his tenure in the East as an MI6 agent in the early 1900s, and his journey into spirituality. Diving more into spirituality, Caroline Britton teaches us to use both our masculine and feminine energy to create balance in our lives. Leah Shoman brings you top tips for choosing the best crystals for you and we also learn to dress in alignment with our auras to feel more balanced and at ease in your 3

CONTENTS ON THE COVER 42 08 18 22 36 70 Model: Hannah Barrett Instagram: @hannahbarrettyoga Photo credit: @CeycoigliaaaCnrdisptohlootvoean facebook.com/official.yogamag FEATURES NUTRITION YOGA POSE, SEQUENCE & MASTERCLASS 26 TOP TIPS FOR CHOOSING 56 COULD GOING VEGAN 08 28-DAY YOGA AND THE BEST CRYSTALS FOR FOR A MONTH CHANGE YOU – AND WHAT IT SAYS YOUR LIFE? MINDFULNESS PLAN ABOUT YOUR CHAKRAS Whether you think of it as a cleanse As 2022 comes to a close, we have Some choose crystals simply for after the indulgent festivities, want enlisted the help of top yoga and aesthetics, some choose by what to experience the health benefits of meditation teacher Hannah Barrett emotions a crystal evokes within a vegan diet, or are conscious about to share how we can feel calm, them, and others choose them by the environment, Veganuary is an connected, and happy in our minds deciphering in what manner the opportunity to trial a vegan pledge for and bodies over the next 28-days. crystals can amplify their healing. the month. 52 YOGA IS GOOD FOR 62 HAVING MORE BALANCE READERS’ STORY BUSINESS IN YOUR LIFE 32 LET GO AND BREATHE Sometimes you need to let go. When you take consistent business When we want to create momentum Release the tension and let life action inspired by your heart’s in our lives, it is important to use a happen. Let yoga help. Discover wisdom, you build structures that combination of both the masculine the benefits of yoga by letting go, nourish and support you to thrive. and feminine energies available to us. joining in, and focusing on your Your business becomes a vehicle breathing. for the expression of universal 70 5 MOOD BOOSTING intelligence. EXERCISES FOR REDUCING STRESS Go outside, pop on some headphones, and try these 5 exercises to help your body release serotonin and reduce your stress. 74 HOW TO DRESS BASED ON YOUR AURA COLOUR If you’re familiar with aura colours, you’ll know that it can be less about personality traits and more of a reflection of what type of energy is around you. By dressing to match your aura colour, you can feel more balanced and at ease in your day-to- day life. 4

December 2022 TRAVEL 36 BODY POSITIVE YOGA facebook.com/official.yogamag Yoga must be made to suit the 86 A RELAXING RETREAT BY individual, not the other way around. A body-positive yoga THE BEACH - ROBINSON class celebrates the student’s body, CYPRUS focusing on “how do I feel” and not on “how do I look”. Take a break from your daily drudgery and rejuvenate your body, 42 FROM MI6 SPY TO YOGA mind and spirit at the Robinson Cyprus. TEACHER – SIR PAUL DUKES PHILOSOPHY It was during the time that Sir Paul 18 FINDING THE NEW IN THE Dukes was engaged in espionage activity in Russia, that he discovered ANCIENT yoga. After returning to England, Dukes began teaching yoga as well Jin Shin Jyutsu may be understood as writing several books including as an expression of the fundamental 'Yoga For The Western World' and principles of Life itself – the Breath. It is 'The Yoga of Health, Youth and Joy: the story of the Exhale and Inhale. A Treatise on Hatha Yoga Adapted to the West'. 22 KUNDALINI CHANTS TO 64 FROM ISOLATION TO CONNECT WITH YOUR LIFE'S PURPOSE TRUE CONNECTION “My deepest passion and deepest Loss, trauma, and pain of all kinds motivation in this life are to share the can initiate the gradual separation grace that I experienced on top of the that erodes the connection between mountain with my brothers and sisters ourselves and others. These recovery so that they can feel peace and at tools can help to avoid isolation and home in themselves, and understand increase communion with others the glory of the God that resides within and without them.” 46 IS YOUR FAMILY 28 HOW TO STRENGTHEN BENEFITTING FROM YOGA YET? YOUR RELATIONSHIPS WITH CREATIVE YOGA Want to teach your kids about yoga? Try these child-friendly tips to Life is all about relationships, our make yoga more engaging for your relationships with ourselves, with kids, and set up a regular practice as other people, and with the world a family. around us. Look at how you can use yoga as a way of strengthening your 60 YOGA SUTRAS relationships. Our continuing study READERS’ ASHRAM 84 ASK YOGI MAHARAJ DR MALIK 96 VEDIC ASTROLOGY 46 WHAT’S HOT 90 NEW BOOKS, ACCESSORIES AND PRODUCTS 5

Editor photographed in London DECEMBER 2022 H. Malik CONTRIBUTORS AND FEATURES DEPUTY & FEATURES EDITOR facebook.com/official.yogamag YOGA Magazine CARLYSE SMYTH AND CHELI MULA F. Lavelle FINDING THE NEW IN THE ANCIENT TOUCHING Yogi Maharaj Dr Malik HEALTH & WELLNESS EDITOR INTO THE ART OF JIN SHIN JYUTSU EDITOR CAROLINE BRITTON C. Davidson HAVING MORE BALANCE IN LIFE 233 BETHNAL GREEN ROAD SUB-EDITOR DONNA NOBLE SHOREDITCH BODY POSITIVE YOGA LONDON J. Levy, R. Malik, T. Williams HANNAH BARRETT E2 6AB EDITORIAL ASSISTANTS 28 DAYS YOGA AND MINDFULNESS PLAN JAMES DE ALBUQUERQUE +44 (0) 20 7729 5454 Sunil Shrestha LET GO AND BREATHE [email protected] ART DIRECTOR JEN MCCARTY www.yogamagazine.com KUNDALINI CHANTS TO CONNECT WITH YOUR facebook.com/official.yogamag Chandra S. Magar LIFE’S PURPOSE DESIGN EXECUTIVE JESSICA COOPER Printed on HOW TO DRESS BASED ON YOUR AURA Recycled Paper Manika Nakarmi COLOUR PR/ SOCIAL MEDIA MANAGER KAT BYLES YOGA IS GOOD FOR BUSINESS S. Wilson LEAH SHOMAN INFORMATION MANAGER TOP TIPS FOR CHOOSING THE BEST CRYSTALS FOR YOU-WHAT IT SAYS ABOUT YOUR Anna James CHAKRAS ADVERTISING EXECUTIVE RICHARD BROOK HOW TO STRENGTHEN YOUR RELATIONSHIPS Lesley Mcewan WITH CREATIVE YOGA SUPPLY CHAIN MANAGER STEVE WASHINGTON FROM ISOLATION TO TRUE CONNECTION ONLINE PLATFORM TINA MANAHAI-MAHAI R. Shrestha (Web Design) COULD GOING VEGAN FOR A MONTH L. Maharjan (Mobile Application) CHANGE YOUR LIFE? TOTAL FITNESS SUBSCRIPTIONS 5 MOOD BOOSTING EXERCISES FOR [email protected] REDUCING STRESS VICTOR M. PARACHIN ADVERTISING IS YOUR FAMILY BENEFITTING FROM YOGA YET? Jayne Notley YOGI MAHARAJ DR. MALIK Sales Manager A RELAXING RETREAT BY THE BEACH Tel: 00 44 (0) 1778 391189 YOGI MAHARAJ DR.MALIK Mobile : 07876 658498 • ASK YOGI MAHARAJ DR.MALIK Email : [email protected] • VEDIC ASTROLOGY • YOGA SUTRAS Archana Karki SPECIAL THANKS TO EVERYONE ELSE WHO PUBLISHER HELPED PUT THIS MAGAZINE TOGETHER YOGA Magazine is an independent journal and is not affiliated with any organisations or associations. The publishers do not accept any liability for errors or omissions. The views expressed in YOGA Magazine are not necessarily those of the Editor or Publisher. All registered names and trademarks are acknowledged. YOGA Magazine does not take responsibility for any unsolicited manuscripts or photography sent its offices. Reproduction, in part or in whole, without written permission from the Publisher is prohibited. All rights reserved © 2005 ISSN 1478-9671. YOGA Magazine (ISSN:1478-9671, USPS: 5703) is published 12 times per year by Yoga Mag Ltd and distributed in the US by Asendia USA 17b S Middlesex Ave, Monroe NJ 08831. Periodicals postage paid at New Brunswick, NJ and additional mailing offices. Health Warning: YOGA Magazine trusts you will benefit from the practice of yoga. However, nothing in this magazine should be construed as medical advice. Always consult your doctor before undertaking any exercise programme. Neither the Editor nor Publisher can be held responsible for any injury, accidents or damage resulting from ideas or exercises discussed in YOGA Magazine. 6

yogabliss.co.uk perfect for the British yoga mats | bags | props | blankets | eye pillows | gifts clothing for men & women candles | aromatherapy weather Sun Salutation™ jewellery & gift wrapping Swedish design weather proof o50f%f A nurturing guide to yoga for mothers ‘Beautiful. Useful. Tender.’ British Vogue ‘Bountiful tips on how to keep yourself grounded and calm.’ Harper’s Bazaar Out now GET YOUR COPY

facebook.com/official.yogamag YOGA POSE, SEQUENCE & MASTERCLASS yogamagazine.com Y2O8-GDAA&Y MINDFULNESS PLAN Words and Model: Hannah Barrett Photo credit: Cecilia Cristolovean (©Cecilia Cristolovean) @yogaandphoto As 2022 comes to a close, we have enlisted the help of top yoga and meditation teacher Hannah Barrett, who created the bestselling ‘Yoga Happy’ app and book. Hannah shares how we can feel calm, connected, and happy in our minds and bodies over the next 28-days. To create a lasting yoga habit you don’t need 60 minutes. You don’t even have to leave your home. The 28-day plan I have created is purposefully simple and short to allow you to make your wellness a priority. Over the coming weeks each day, you will have a mindful flow, meditation, breathing technique, or mindfulness exercise. It can be helpful to start a simple journal too, jotting down how you feel each day and the impact the task of the day had on your mind and body. 8

FLOW facebook.com/official.yogamag This flow is short and simple and should feel delicious, particularly first thing in the morning or last thing in the evening. It is the perfect flow for calm and connection and can even be done in your bed. Move slowly and mindfully using your breath and tweak any movement that doesn’t feel right for your body. 9

facebook.com/official.yogamag YOGA POSE, SEQUENCE & MASTERCLASS yogamagazine.com STARTING IN A COMFORTABLE SEATED POSITION, CLOSE YOUR EYES AND TAKE FIVE FULL, SLOW BREATHS AND SIMPLY OBSERVE HOW YOU ARE FEELING. 10

OPENING YOUR EYES OR BRING YOUR GENTLY, BRING THE RIGHT FINGERTIPS TO YOUR FINGERTIPS DOWN BESIDE EARS. INHALE AND YOUR RIGHT HIP, AND AS YOUR CHEST INHALE. LIFT YOUR LEFT EXPANDS, BEND HAND TOWARDS THE SKY. GENTLY BACKWARDS. AS YOU EXHALE, BEND OVER EXHALE AS YOU TO THE RIGHT, NOTICING SLOWLY ROUND THE CHANGE IN SENSATION OUT YOUR BACK, WITHIN THE BODY. INHALE BRINGING YOUR AS YOU COME BACK UP ELBOWS TOGETHER, TO CENTRE AND SLOWLY TUCKING IN THE SWITCH SIDES. REPEAT FIVE CHIN, AND DRAWING TIMES ON EACH SIDE. THE NAVEL TO THE SPINE. REPEAT FIVE GENTLY INTERLACE THE TIMES. HANDS BEHIND THE HEAD facebook.com/official.yogamag 11

facebook.com/official.yogamag YOGA POSE, SEQUENCE & MASTERCLASS yogamagazine.com 12

STRAIGHTEN THE RIGHT DON’T TOUCH, KEEP THE facebook.com/official.yogamag LEG TO 45 DEGREES AND CHEST OPEN. STAY FOR BRING THE LEFT FOOT TO FIVE SLOW BREATHS, WITH THE RIGHT THIGH AS HIGH EACH INHALE, LENGTHEN UP AS FEELS COMFORTABLE. THROUGH THE SPINE, AND TAKE THE RIGHT ARM WITH EACH EXHALE, GO A DOWN GENTLY BESIDE THE TINY BIT DEEPER INTO THE RIGHT LEG AND INHALE STRETCH. AS YOU LIFT YOUR LEFT FINGERTIPS TOWARDS THE INHALE TO RELEASE AND SKY. EXHALE TO TAKE A COME BACK TO CENTRE, SIDE BEND ROLLING THE BRINGING THE RIGHT HAND LEFT SHOULDER OPEN ON THE LEFT KNEE AND THE AND LENGTHENING ALONG LEFT FINGERTIPS BEHIND THE TORSO. REACH THE YOU. INHALE AND STRECH LEFT FINGERTIPS OVER THROUGH THE SPINE AND TOWARDS THE RIGHT TOES. EXHALE ROTATING FROM THE IT DOESN’T MATTER IF THEY STERNUM GAZING OVER THE LEFT SHOULDER. IMAGINE THE TWIST GOING ALL THE WAY UP THE SPINE RATHER THAN JUST ROTATING FROM THE NECK. HOLD FOR 5 SLOW BREATHS BEFORE COMING BACK TO CENTRE AND REPEATING THE TWO POSTURES ON THE OPPOSITE SIDE. 13

facebook.com/official.yogamag YOGA POSE, SEQUENCE & MASTERCLASS yogamagazine.com BRINGING THE TOES TO TOUCH AND KNEES HIP DISTANCE, GENTLY LIE THE BODY BETWEEN THE THIGHS COMING INTO THE CHILD’S POSE. GRAB SOME PILLOWS FOR UNDERNEATH THE CHEST IF YOU PREFER. TAKE 5-10 BREATHS HERE FOCUSING ON GENTLY EXPANDING THE BELLY, RIBS, AND CHEST ON THE INHALE AND RELEASING ANY TENSION WITHIN THE BODY AND MIND ON THE EXHALE. 14

facebook.com/official.yogamag OPTION TO TAKE ONE MORE PAUSE BEFORE CONTINUING YOUR DAY, BY COMING DOWN ONTO YOUR BACK AND BRINGING THE SOLES OF THE FEET TOGETHER. RELEASE THE KNEES, AND PLACE PILLOWS UNDER THE THIGHS IF YOU NEED. ONE HAND COMES TO YOUR BELLY AND ONE TO YOUR HEART AS YOU REST HERE FOR AS LONG AS YOU NEED AND HAVE. LET GO OF ALL CONTROL OVER THE BREATH AND GENTLY RELEASE ANY THOUGHTS THAT COME INTO THE MIND. 15

YOGA POSE, SEQUENCE & MASTERCLASS yogamagazine.com MI2N8D-FDUALYNEYSOSGAPL&AN DAY 1 FLOW DAY 7 FLOW DAY 2 THREE-PART BREATH Coming into a comfortable seated position, slowly DAY 8 GOLDEN THREAD BREATH DAY 3 started inhale through the nose feeling the belly gently Come into a comfortable position where the body is DAY 4 expanding. Continue to inhale as you send the breath supported and able to relax. Let go of any tension in the upward feeling the ribs moving outwards, sidewards and jaw or face. DAY 5 backwards. Finally send the breath all the way up to the DAY 6 collarbones. Breathe in through the nose gently expanding through Exhale slowly through the nose, feeling the body melt all the belly, ribs and chest. Exhale through thinly parted the way back to centre. Aim for each inhale and exhale to lips, imagining you are slowly blowing out a fine golden be a slow as possible (4 to 8 counts or longer). Repeat for thread of energy. Allow the exhale to be as long and slow 10 cycles or more as possible. After your practice ends take a moment to notice how facebook.com/official.yogamag this made you feel and any sensations that arose. DAY 9 Repeat for 10 cycles or more and take a moment to pause FLOW and tune into how you're feeling and any sensations that BREATHING MEDITATION arose. Coming into a comfortable seated position, set a timer for FLOW 5 minutes or more. Gently close the eyes and take a few deep breaths in through the nose and out through the DAY 10 A MOMENT OF GRATITUDE mouth. Santosha is the yogic concept of contentment or Now release control of the breath and start to watch it gratitude. It invites us to find gratitude in what we have without trying to change it in anyway. Notice how each right now, not seeking out what we don’t. breath looks different, how different parts of your body move as you breathe, notice the sensations of your A daily gratitude practice helps us to connect with the breath, notice it all. moments that really matter and to fall in love with the life Each time your mind starts to wander, gently bring your we are living. Many studies have shown the effectiveness awareness back to the breath, anchoring you to the of gratitude including how it can make us happier, reduce present moment. stress and improve physical health. When the timer sounds, take a moment with the eye still closed to notice how it made you feel and any thoughts or So today, grab a pen and write down five things you are sensations that arose. grateful for being as detailed as you can. Think about FLOW repeating this practice daily and notice the huge impact it A MOMENT OF MINDFULNESS has on your everyday life. Practising mindfulness can be difficult in today's chaotic and constantly moving world. It's important to teach DAY 11 FLOW ourselves how to tune out all the noise and place our focus where it's needed. DAY 12 WALKING MEDITATION Today, during an everyday task (like brushing your hair or The best location to practice a walking meditation is folding laundry) can you be completely in that moment? outdoors; perhaps a back garden or park. Choose a place Can you pay full attention to what you're doing, noticing where you won't be interrupted and where you don't how it makes you feel, noticing when your mind wants to need to make decisions as to where you walk. wander? As you walk, bring your full focus into the present moment and observe the sensations in the muscles and joints of your feet, legs and hips. The key for a walking meditation is intention. If you want to move your attention to sounds or any objects or smells, then do so with intention. Be mindful of all sensations, any tension or discomfort, the effect of the movement on your mind or body. No judgement or analysis, be open to them all. 16

DAY 13 FLOW DAY 14 A MINDFUL PAUSE Go outside to a place that you love and quietly sit for five minutes with no distractions. Breath slowly and mindfully, extending the exhale a little DAY 21 FLOW longer than the inhale to soothe the nervous system. Notice colours, sounds, sensations, smells. Immerse yourself in wherever you are. DAY 15 FLOW DAY 22 A MINDFUL PAUSE DAY 16 SHRUG AND SIGH Take five minutes to be still with a cup of tea, favourite Sometimes it feels like we are carrying the weight of the snack or simply sitting outside in nature. Be completely world on our shoulders. Release any tension with this present in the moment, noticing when you mind wants to simple technique. wander. Inhale through the nose lifting the shoulder towards the DAY 23 FLOW facebook.com/official.yogamag ears, exhale as you sigh out through the mouth and let the shoulders drop back down. Repeat this as many times DAY 24 MEDITATION as you need and notice the lightness it brings. Choose a favourite meditation from above and set a timer for five minutes or more. When it ends, take a pause to DAY 17 FLOW notice how it made you feel. DAY 18 BODY SCAN MEDITATION Coming into a comfortable seated position, gently close the eyes and take a few deep breaths in through the nose DAY 25 FLOW and out through the mouth. DAY 26 A MOMENT OF MINDFULNESS Choosing a different everyday task from last time, can you Now, bring your attention to the body, noticing all be completely in that moment? Can you pay full attention sensations, trying not to judge or analyse, instead be to what you're doing, noticing how it makes you feel, curious. noticing when your mind wants to wander? Start by tuning in to the sensations of the feet from the DAY 27 FLOW toes all the way up through the ankles. Notice sensations on the skin and from within the body. Then let your feet be soft and release. Trace your awareness up through the body in exactly the DAY 28 GOLDEN THREAD BREATH same way, until finally you reach all the way to the crown Practice 10-15 cycles and notice how it shifts your mood. of the head. At each point notice where there is any tension or sensation and then let each part of your body be soft and release. Lastly, soften and release the whole body. Take one more Hannah Barrett is an international yoga teacher who breath before slowly opening the eyes and noticing how empowers students all over the world to feel confident you feel and any thoughts that arose. and find strength with yoga. Hannah’s app Yoga Happy is available on Apple and Android (with a 2-week free DAY 19 FLOW trial) and has over 300 classes and 20 courses to suit DAY 20 THREE PART BREATH all levels and need. Yoga Happy is a place to help you transform your life with yoga and find strength, calm Practice 10-15 cycles and notice how it shifts your mood. and happiness in the process. 17

facebook.com/official.yogamag PHILOSOPHY yogamagazine.com FINDING THE NEW IN The Ancient Touching into the Art of JIN SHIN JYUTSU Words: Carlyse Smyth and Cheli Mula Jin Shin Jyutsu treatment in process 18

Jin Shin Jyutsu may be variously he asked if she would take “a gift” from Jiro Murai, to and through Mary explained as a “light-touch therapy” from Japan to America – a gift, rising Burmeister, to her students, and from – an extension of, or pre-cursor to phoenix-like from an ancient land her students to another generation of Traditional Chinese Medicine. It recovering from the aftermath of students, is now available around the transcends these attempts to contain war to a place encountering a new world. it. Just as Yoga, “unity”, is a part of the world stage with uncertain eyes. Mary tradition of ancient wisdom so Jin Shin Burmeister dedicated her life to the Mary Burmeister translated the Jyutsu may also be seen as a part of the translation and dissemination of this name Jin Shin Jyutsu in her Self-Help tradition of ancient wisdom. “gift” fulfilling her commitment to her Book 1: “Jin is man of KNOWING, teacher, Jiro Murai. This gift, passing compassion; Shin is Creator; Jyutsu Jin Shin Jyutsu may be more fully is art (Creator’s art personally for understood as an expression of the MYSELF.)”. And, she wonderfully left facebook.com/official.yogamag fundamental principles of Life itself – us to play with these three aspects of the Breath. It is the story of the Exhale the name to find our own meaningful and Inhale – the movement of the combinations. Breath as it creates, transforms, and sustains all aspects of MYSELF. The practice of Jin Shin Jyutsu involves a simple touch. The hands In the early years of the 20th applied to combinations of 26 century in Japan, Jiro Murai Energetic Areas on the body. Jiro committed himself to the rediscovery Murai called them “ki ten” and Mary of the underlying principles that Burmeister named them “Safety had resulted in his recovery from Energy Locks”. These 26 Energetic a life-threatening condition. His life was dedicated to experiencing, Areas (26 on the left and 26 on practicing, researching, and coming to the right) together with the core better understand the life-containing Main Central Energy of our energy system that each one of us system form a trinity. It is is. To pass this knowledge on to through this trinity energy others, in his later years he began to that we may access the codify his understanding. He named fundamental energy that his work – Jin Shin Jyutsu. Among is constantly generating his students was a young American and regenerating. The woman of Japanese descent, Mary easeful movement of Burmeister. On first meeting her, this trinity energy, 19

facebook.com/official.yogamag PHILOSOPHY yogamagazine.com ascending and descending from head to toe and toe to head, may then express itself as a feeling of health and well-being in our lives. In Jin Shin Jyutsu, we access this trinity energy by simply placing our hands on specific combinations on these areas of the body. A session with a practitioner can be up to one hour. There are many different routines that can be utilised for self or others. One such routine carries the name: Self-Help Main Central. You can be sitting, reclining, lying down, or even standing whichever position is most comfortable for you. Whether we go to a practitioner for a session or engage in our own self-help routines, the principles of the practice are the same: place the hands gently (no pressure or massage is needed); relax to whatever degree is possible at the moment; do nothing. Be the observer. Stop, Look within, And Listen. Simple instructions, aren’t they? 20

SIMPLE JOY IN A JSJ elapsed. There was no drum-roll, no facebook.com/official.yogamag SESSION trumpet sounding, nothing to herald the coming change. I was simply lying Each student may find through there normally. I never knew I was direct experience, the potential for asthmatic. I thought everyone breathed an opening into their own personal as I did through a wall of water we call connection with the inner knowing the lung. And then in the next moment of Self. The Art of Jin Shin Jyutsu is I received the first clear breath of my in-built into the energetic system life. Some might call it a miracle. I only of life. Our hands are the vehicle by know that all changed in that moment. which we can access and rediscover a For me, Jin Shin Jyutsu was and is, sometimes-forgotten world within. It is literally, the Breath of Life. And so a deep connection to our core nature. began my own study of this Art which has now been a part of my everyday “My brother introduced me to Jin life for more than 40 years. Each Shin Jyutsu. Of course, at the time I day my experience of it is new and did not know its name. He just said he constantly re-newing.” would like to practice something he was learning and would I be willing to The experience of Jin Shin Jyutsu is receive a session. I simply said “yes”. different from person to person. Often We were at my father’s house at one there is a sense of deep relaxation, of our family gatherings. We found akin to a meditative state. As energy is relative quiet in the front room and made available from the core, it may I lay down on the floor. My brother provide the space to wait patiently for knelt beside me and began by placing answers. Answers to core questions: his hands gently on two areas. From Where is my focus? Is this thought- time to time he would move his action useful? How am I engaging with hands. He was curious and asked, life? Jin Shin Jyutsu maybe helpful; ‘Carlyse do you feel anything?’ I think with an inquiry on reducing all to the I said something about feeling a little simplicity of touch. A touch that opens relaxed. I don’t know how much time us to a new awakening awareness. Cheli Mula is a long-time Jin Shin Jyutsu practitioner and creator of Health-in- the-city, complementary therapies in the heart of London. www. healthinthecity.co.uk She also offers sessions at Triyoga, Camden. Carlyse Smyth is an instructor and 35-year practitioner of Jin Shin Jyutsu living and practicing in the Greater London Area. www.csmythjsj.com Additional information: www.jsj.org.uk 21

facebook.com/official.yogamag PHILOSOPHY yogamagazine.com KUNDALINI CHANTS TO CONNECT WITH YOUR LIFE'S PURPOSE Words: Jen McCarty 22

This is a very poignant and auspicious WE ALL AGREED, Shivaya'. Please promise me you will article for me to be writing about, PACKED OUR BAGS, chant the mantra, \"Om Namah Shivaya\" as my Kundalini woke up in 1995, AND SET OFF THE NEXT She asked me to repeat the mantra a through the mantra and me chanting MORNING. few times, and then she looked deep the mantra 'Om Namah Shivaya'. into my eyes and begged me to promise Just before we left Chamba, an Italian to keep chanting that mantra. I had I was 21 years of age, and I went lady appeared in the foyer of the hotel, never heard of the mantra, 'Om Namah to India for the first time. As soon she ignored everyone else in the group, Shivaya'. I was 21 years of age and I was as we arrived, my friend and I were and she made a specific beeline for very naive on a spiritual level. I didn't strongly guided to travel north to the me. She came up to me and said, \"You know about bhajans, I didn't know Himalayas. must chant the mantra, 'Om Namah about mantras. I didn't know about Kundalini energy and I barely even We arrived at the Himalayas knew about chakras. However, the lady facebook.com/official.yogamag and we met a group of people from was so adamant that I chant the mantra, Birmingham. Whilst all having Om Namah Shivaya that, which is the time of our life in Manali, we exactly why I did. got a letter from a member of the Birmingham group, saying that he was We then, embarked on a 12-hour, in Chamba and that we all must go horrendously gruesome trek up a very, to Chamba. We all departed that day, very steep Himalayan mountain, and I feeling the urgency of this message was carrying a backpack that weighed to go to Chamba. And as soon as we over 25 kilograms. Throughout the arrived there, I recognised my spiritual journey, I was repeating the mantra, brother, Dean Christopher. Dean 'Om Namah Shivaya' and truth be told Christopher suggested that we take a it was the hardest and most gruesome very intense trip up a high Himalayan journey of my entire life. Eventually, mountain to visit our friend Junks, in we reached the top of the mountain his orchard called the “Valley of Hills and I had a very strong urge to be on and Peace”. my own. I left the group, and I was still chanting the mantra, 'Om Namah Shivaya', which I must have chanted at least 30,000 times on that one day. All of a sudden, I looked up at the sky, and I saw this huge flash of light. At that moment, my third eye blasted wide open. And I went from a person who was blind to a person who could see. I felt the presence of many ascended beings, such as St. Germain, Archangel Michael, Mary Magdalene, Mother Mary, Bob Marley, Yeshua, John Lennon, and Gandhi. And there were many others that I could not identify. They 23

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag were all cheering and playing the realized at that moment that if it isn't maracas. And I felt this most profound love, it isn't real. celebration in the heavenly realm that one soul had truly woken up. FEAR ISN'T REAL, FEAR IS AN ILLUSION AND The light blasted my third eye BELONGS IN THE REALM open. And at that moment, I went OF ILLUSION. into God-consciousness. I understood intricately and intimately the oneness It was such a huge relief for me to of all of creation. And I was shown understand this and know this at the deepest level of my being. And I felt that every blade of grass is assigned such a huge relief as I released all of the a guardian angel. I was shown fear that I had carried in this lifetime that God's grace permeates and other lifetimes. and penetrates every aspect of creation. And we are In that moment of my spiritual also blessed to have spun enlightenment, I understood deeply forth from the creation of and implicitly the origins of the soul, God's heart. I received an where the soul originates from, where encyclopedia's worth of the soul returns to and the purpose spiritual knowledge that was for souls on earth. It was revealed to instantly downloaded into my me that our purpose on this earth, is consciousness, in what felt like to bask in God's eternal grace in every single moment of our existence. seconds. And I understood deeply the oneness of creation and the beauty of After this experience, I was God's grace. guided to go and share what had just happened to me with my brother, As the light entered my sacral Dean Christopher. And he also shared chakra. This was the place in my that something very similar had happened to him when he was 21 years physical vessel, where I had of age. stored all of my trauma and all of my fearful thoughts. As the light interfaced with my sacral chakra, I felt all of my fears dissolve back into eternal oneness, and I 24

We then spent the night together awaken spiritually. When I had my level and I became one with my like innocent children bathing experience on top of the mountain, higher self. underneath the Himalayan stars. The I was left with this almighty feeling next morning, I woke up to experience of deeply needing to share this truth My deepest passion and deepest the most profoundly powerful with my brothers and sisters. motivation in this life are to share Kundalini rushes, and all day for the the grace that I experienced on top next six months, I experienced the I was touched by the grace of of the mountain with my brothers sensation of my Kundalini energy rising God. And in many ways, it could and sisters so that they can feel in my spinal column. This brought even be said that I had a near-death peace and at home in themselves, with it a feeling of profound bliss and experience without going through and understand the glory of angelic glory. I was subjected to angelic the drama of dying. This experience the God that resides within and downloads of the highest order and all deeply transformed me on a cellular without them. aspects of God's creation were revealed to me. Jen McCarty is a spiritual entrepreneur, mindset coach, and bestselling author who teaches about empowerment, self-love Prior to my enlightenment, I had and the Divine Feminine. Since the launch of Jen’s books, 'No no clue what the word love meant. I More Crumbs', launched in autumn 2021, and ‘Divine Actor I knew that I loved my mum, but other Am’ out in June 2022, she’s on a mission to awaken the Divine than that, I wasn't really sure what love Feminine and help as many women as possible. To find out more truly, truly meant. I was completely visit: https://www.jenmccarty144.com/ unaware of what the word eternity means. I was completely unaware of timelessness, of what infinity means, but suddenly in my enlightenment, the deepest understanding of these words became apparent to me. There is so much to speak about, but I will say that finding a mantra and committing to a mantra is a foolproof way to awaken your Kundalini. The practice that I did, was just repeating the mantra Om Namah Shivaya for one day. And that was enough to awaken me spiritually. As the years have gone by, I have studied the Yogis of Tibet, and I understand now, that I am a Western Yogi, and many Yogis go through very difficult experiences, i.e. Yogic challenges of all manner of description, as a way to create the contrast that will enable them to have the exalted experience of God consciousness. I understand now, that my yogic initiation was my traveling up the Himalayan mountains, carrying a rucksack that weighed 25 kilograms. I wouldn't change my experience, it has been the greatest thing that's happened to me, my family, and my spiritual community. I've been able to bring through so many books, knowledge, information, videos, Tarot cards, and Oracle cards that have profoundly assisted many of my soul family to fully

FEATURE yogamagazine.com TOP TIPS FOR CHOOSING THE BEST CRYSTALS FOR YOU & WHAT IT SAYS ABOUT YOUR CHAKRAS Words: Leah Shoman facebook.com/official.yogamag M any people ask me, ‘How do I select a crystal?’ To collective needs at any given time. For are intertwined and how one can which I say, that decision is example, I will get a message that the adversely affect another, but when you completely up to you! Some collective is needing to practice more are targeting these energetic centres choose crystals simply for self-love, or that the collective needs to with crystals, a harmonic connection aesthetics, some choose by shift and practice deep healing on an occurs. We can begin to heal not only what emotions a crystal old trauma or wounds to experience from the inside out, but we can gather evokes within them, and further growth on the journey that is the universal cosmic energy that is others choose them by ahead. waiting to be tapped into. deciphering in what manner the crystals can amplify their Why is understanding the chakra When you are selecting your healing. The lesson to take system important when working with crystals, there are a few things to take away here is that there is no crystal? Well, it’s not only so you can notice of as you begin to understand wrong way to select crystals. have a deeper understanding of how your soul is asking for them on a deep, our physical body and etheric body authentic level: As many of you may have heard by this point, crystals choose you, you don’t choose them. This is generally the way crystals come into my life, as I can feel my etheric body and soul calling out for what it needs, not only for my personal life but for the collective and in my business as well. I will get a channelled feeling of energy for what the 26

WHAT COLOUR to add to your collection or Leah Shoman is an intuitive facebook.com/official.yogamag CRYSTALS ARE YOU begin your healing journey. Be crystal healer and the author DRAWN TO? aware that a crystal’s shape isn’t of new book 'Crystal Rituals by purely aesthetic but is the way the Moon: Raising your Vibration The first thing to take notice of is each crystal emits its energy through Every Lunar Cycle', what colour crystals are you drawn and vibrational frequencies. published by Rockpool on 21st to, as this can indicate which of your Its shape can enhance the July 2022, priced at £18.99. chakras are out of balance, overactive way you use the crystal and Ethically Sourced, High or need some extra attention (we will your healings in a specific Vibrational Crystals focus solely on the twelve chakras), way, i.e. cluster, generator, | Dark Moon Crystals i.e. black, red, orange, green, blue, sphere, tumbled stone etc. It (shopdarkmooncrystals.com) purple, pink, white etc. The first can enhance its metaphysical Instagram: darkmoon_crystals seven chakras correspond to specific properties and, based on where organs and nerves that pertain to the you place them, can define its emotional body, physical body and purpose to work in perfect spiritual body, and they are coded by alignment with you, for you, colour. The additional five chakras, and your environment. to complete the system, are located outside the human body. Energy Finally, ask yourself: are should flow constantly through the you planning to use your chakras, beginning at the root chakra crystals for home decoration, and travelling up through to the practicing crystal healing, or crown chakra, so it is essential that the meditation? chakras remain open and activated. By selecting your crystals by colour, After answering these you can gain a deeper understanding questions, you can begin to of how your physical body and etheric document what areas of your body are intertwined and how one can etheric body you need to focus adversely affect another. You can also your attention on and what target these energetic centres with your may require an energetic shift selected crystals and create a harmonic or healing. connection between your body and the crystalline body you’ve chosen. Remember, go by what you feel when you encounter WHAT CRYSTAL SHAPE a crystal. Your intuition is the ARE YOU SELECTING greatest gift you hold within AND WHAT IS YOUR you, and it will never lead you INTENDED USE FOR astray. These are the steps I THESE CRYSTALS? take on every crystal selection journey. There are so many different types of crystals and shapes, it can get quite overwhelming when you’re looking 27

PHILOSOPHY yogamagazine.com STRENGHTOHWETNO facebook.com/official.yogamag YOUR RELATIONSHIPS WITHCreative Words: Richard Brook Yoga 28

B ack in the early days of my during a class, there is a transition feeling, and this will show itself in your facebook.com/official.yogamag teaching journey, I called my in perception which heightens your practice. business Creative Yoga and awareness of your own faculties – how it had a huge emphasis on you are feeling emotionally, the raw And this is important, as connection and relationships. physical sensations within the body, understanding the nature of our This area of interest was mainly what you are thinking, and even own energy at any moment helps us generated due to my own frustrations. that most subtle aspect of you, your discern whether we feel like being in a While attending classes I would be connection to spirit. connection, or being alone. Sometimes having these wonderfully expansive we feel more Yang, outgoing, and and wholesome experiences, So you get the chance to become sometimes more Yin, inward, and so I would feel fantastic – and more attuned to your impulses and being aware of this (and that we interconnected – with those around instincts and also to observe how well undulate between these two polarities) me. But then everyone would exit the you are treating yourself, both in the allows us to communicate our needs class with barely a glance at the others moment of practicing, but also in the better and more clearly to those they had shared the experience with! reflections that happen in the more around us. And this frustration was amplified meditative parts of the class (where of by then often having to attend less course we also have some quality time Another effect of this sensitivity ‘conscious’ events and activities as a to reflect on how we are treating others facilitated by practice is that we also way to meet others. too!). get a more accurate perception of how we are actually feeling about someone, After all, life is all about Remember yoga is a practice, a relationships, our relationships with practice for what you do off the mat ourselves, with other people, and for the rest of your life. How good are with the world around us. I’d find you at truly listening to your body virtually all classes effective as a way of sensations? For example, it can be a facilitating our relationship with self, tendency to constantly push ourselves and in some classes, the teacher may or to do what we think we should also reference our broader relationship do rather than listen to how we are with the world around us. But rarely was our relationship with other people – even those in the same class as you – referenced. You would think there would be more of a correspondence. Motivated by this, I instinctively set about to ‘be the change’, as they say. I set up specialist ‘social’ yoga classes, along with classes for singles and couples, featuring partner yoga, connection exercises, and humandala yoga (where all participants form one giant interconnected asana – great fun particularly with big groups!) And then we’d have a social gathering after class too. And it was great! So, we’re going to look at how you can use yoga as a way of strengthening your relationships. But firstly we’ll look at how it can help to strengthen your relationship with self, since these two things are irrevocably linked. You can’t really escape amplifying your relationship with yourself during a class since it’s such a strong mirror for all your patterns and tendencies. We spend a lot of time with our attention outside of ourselves. But 29

PHILOSOPHY yogamagazine.com whether it’s a stranger or a lover. We other days you feel more receptive in from chakras which can negatively place great emphasis on our visual it – even if it’s the same asana! But of affect our perception. Whilst we perception, but being more aware of course, we also have asanas that play all have unique shapes, forms, and your body helps you feel on so many with these dynamics, think Warrior individuality, to our energy body more levels, and gauge more accurately compared with Svasana! (which is also what contributes to what feels like the right physical and our unique chemistry with other emotional proximity with someone Try it - can you be ‘receptive’ people) heavily congested chakras at the moment. You genuinely start to during practice, or are you always can create a filter and projections notice if your body and mind wants ‘trying’, tense, pushing? Observe how through which we see the world, to open or close to the presence of the comfortable you are in the more which can be significantly tainted. other. ‘Yin’ receptive poses, and if you are Congested chakras can also inhibit someone who always likes to be ‘doing’, our sensual capacity across the entire Yoga also helps us cultivate which can scupper our receptivity to spectrum (dependent on the chakra our ability to assert ourselves, and life around us, I’d heartily recommend function) from sexuality, sensuality, be receptive too, and both these trying some slower-paced classes to heart connection, to our ability dynamics are essential in relationships. such as yin yoga which challenges you to communicate and have a more Sometimes we need to express more to just ‘be’! This can be excellent intuitive level of connection with our ourselves, and sometimes we need to practice for being more receptive to close relations. let people in! your partner. So as we’ve already explored, while Asana practice allows us to explore Moving into the subtle realms, all yoga helps our sensual awareness this – some days you might feel really yoga of course works on the chakra and chakra function, you could also strong and assertive in a posture, system which helps clear stagnation facebook.com/official.yogamag 30

try various styles or asanas which can Richard Brook is a holistic expert, facebook.com/official.yogamag work more specifically, or consciously wellness coach, and founder of with chakra dynamics, depending on what you need. I’ve found Tantra Creative Wellness. He has over 20 yoga particularly helpful as the class years of experience specialising narrative can really lean into exploring in 5 Elements: acupuncture, each chakra function and also help yoga, meditation, and the Body- to create more of a transition and Mind connection. Richard has understanding between our sexual and set up successful acupuncture intimate lives and our practice. practices in the Midlands, Bristol and London, and helps run That being said, all styles can focus detox programmes at the world- on particular chakras, so depending on what you instinctively feel drawn renowned Moinhos Velhos retreat towards it can be good to experiment in the Algarve, Portugal. His new with different classes - and then book, 'Understanding Human observe how those classes appear Nature: A User’s Guide to Life,' is to affect the various chakra-related published by Matador, priced at faculties within you. I notice for £12.99. example, when I attend a Dru yoga class I can feel more expansive around my Heart, whereas other styles impact me differently. Finally, it can be healthy for your relationships and intimate life to try practicing or attending some classes together - not necessarily all as of course you may attend some classes more with a focus on your relationship with self. Since yoga heightens sensual awareness, it can be good for your intimate life to spend time together after class when you have a greater sense of appreciation for the simple pleasure of connection and the subtle chemistry across body, mind and spirit. 31

facebook.com/official.yogamag READER’S STORY yogamagazine.com BLREETAGTHOE& Words: James De Albuquerque 32

facebook.com/official.yogamag Yesterday I was clever, so I wanted to is clear to you, no doubt the universe change the world; is unfolding as it should. Therefore be at peace with God, whatever you Today I am wise, so I am changing conceive him to be’. myself. A little more ‘yes’ and a little less Rumi, a 13th-century poet, said this ‘no’ can help. Let yoga help. Discover some time between 1207 and 1273. I the benefits of yoga by letting go, cottoned on more recently. joining in, and focusing on your breathing. Try it and see. I am reluctant to add to the pile of prose that has already been written about It may be useful to be reminded the beneficial effects of yoga, but in spite or to realise that ‘All great changes are of the warning to ‘not let daylight in on preceded by chaos’ Deepak Chopra. the magic’, I see no harm in talking again about the value and the wonders of yoga After a day laden with anxiety, practice. It remains mystifying to me but stress, and borderline depression I can be clarified a little by studying the could have justifiably gone to see a chakras system and by understanding and GP for treatment. I spent the morning trying to follow the codes of Yamas and trying to convince an optician that I Niyamas. Alternatively, you can just trust could read the fifth line of his chart it. Yoga continues to work as it has done – H L O F G ? Wrong. I spent the for thousands of years and its popularity afternoon trying to convince well- continues to grow. It is a good community. meaning‘ support workers’ that my autistic daughter is a little angel, and I Sometimes you need to let go. Release was baffled that they could not see her the tension and let life happen. In the as I see her. Wrong again. words of Max Ehrmann ‘whether or not it 33

READER’S STORY yogamagazine.com James De Albuquerque Photo credit: Michael Harden photography facebook.com/official.yogamag The accuracy of our recall, or Why did I try so hard to read These practices can bring peace and our interpretation of events, is often a line of letters to avoid upgrading peace allows change and our minds wrong. We do not need to let our the lenses in my glasses that would to become clearer and our hearts to bodies and stress points become so enable me to see more clearly? Why soften. Let go, breathe and all can be inflamed, causing us anxiety, stress, could I not accept that my daughter well again without the swallowing of a and pain. needed more understanding and that single pill. the support staff was doing their best Let go and breathe out. Tame the to help in difficult and perplexing Progress is impossible without mind and rebalance the body through circumstances? change, and those who cannot change Yoga. their minds cannot change anything – The answer, without having George Bernard Shaw. I drove home in a daze, changed to trouble a GP, was to let go and my clothes, and set off for yoga. My breathe. I did. Sit, fold, stretch, James De Albuquerque has wife and her sister must have been twist, turn, balance, relax and keep been practicing Yoga for over pleased to see me go. Who was this breathing. It is not complicated. Trust miserable person? the wisdom of an ancient practice and thirteen years. A recently let the magic do its work. retired ship-broker, married Within 75 minutes of breathing with three daughters and exercises, choreographed asanas, and a Will the time come when we can four grandchildren, he lives in short period of shavasana/relaxation, go and see a doctor with our stressed- Hampshire in an area blessed my stress had gone. My views had out horror stories and be prescribed with excellent Yoga teachers. changed and peace was restored. yoga or gardening or painting? I know Driving home was like a magic carpet the first one works and I have been ride. This was yoga at work. Breathe, assured that the others do too. relax, and let go. 34



PHILOSOPHY yogamagazine.com PoBsoitdivye Yoga 'Yoga must be imnaddiveidtuoaslu,intotthtehe other way around'. T Krishnamacharya 36 facebook.com/official.yogamag Words: Donna Noble

facebook.com/official.yogamag T he body-positive yoga It was yogis like Jessamyn Stanley, movement has been around Dana Falsetti, and Dianne Bondy for many years. But it is during who were sharing their yoga practices these last few years that we and were providing a contrast to the have seen it make its way into typical bodies that were being seen the mainstream media. This is a good on Instagram. They were part of the thing. But, as a result, it has been co- recent resurgence of body positivity opted – as is the case when most things and how it came to the forefront of become popular. yoga. They were able to dispel the yoga stereotypes that we see that Body positivity’s roots may have only certain body types can practice become a little distorted and its origins yoga. I have learned so much from are often not very well known, even these pioneering yogis and have been though it may be something that’s fortunate to have met and studied with now more commonplace on our social them. media feeds. Before we look at body-positive I can’t help but feel that the media yoga, we need to discuss what is body appears to be perpetuating an untrue positivity: perception that only certain individuals with a particular body type practise There have been several iterations of yoga. The image that modern yoga the body-positive movement, but we will perpetuates is someone young, tall, and start from when it was created - by black slim often in a perplexing pose. 37

PHILOSOPHY yogamagazine.com femmes. For those who felt marginalised, I can’t help feeling that the this was a statement of acceptance and mainstream media perpetuate the it carved out a safe space to exist and myth that only certain individuals with be seen. It is a movement rooted in the a particular body type practice Yoga. belief that all human beings should have It’s great to see this misconception a positive body image and be accepting is now being challenged. Sadly, we of their own bodies as well as the bodies still have a long way to go. But it is of others. so good to see students and teachers of all shapes, sizes, ethnicities, and WHAT IS BODY- abilities teaching and practising yoga. POSITIVE YOGA? Instagram has provided a platform for yogis of all body types to share their The term ‘body positive’ has a slightly yoga practice. different meaning depending on who you ask. However, its core message is Since starting to teach body- one of self-acceptance and a belief in positive classes, I have seen that they yourself regardless of the shape, size, attract a wide spectrum of individuals or level of your yoga practice. For me, of various sizes, shapes, gender, and it means everybody is welcome on the ethnicity. yoga mat to practice in a way that suits their body. A body positive class celebrates the student’s body. The focus is on “how do I feel” and not on “how do I look”. Giving the student agency over their facebook.com/official.yogamag 38

facebook.com/official.yogamag \"A body positive class bodies, I tell them that they are their celebrates the student’s own best teachers. body. The focus is on “how do I feel” and not But trusting their body, they begin on “how do I look”. to breathe and move. It’s like they are given permission to relax into their body and just let go. Sometimes in their very first class, they are able to accomplish things they never thought would be possible. To witness the awe on their faces is pure joy as the transformation begins. A body-positive class is about providing variations of yoga poses for a wide range of body types, as well as having an appreciation and understanding of some of the difficulties that a student may encounter. Students should not have to force their bodies into the pose – the pose should work for their bodies. 39

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag These classes are not about separation – which is some of the objections that I hear. It is not dissimilar to having a pregnancy class or classes Donna Noble is a well-being coach, educator, and the that cater only to women, allowing students to founder of Curvesomeyoga. She is widely known for enjoy the many wonderful benefits of yoga that her dedication to making yoga and well-being more will cater to their needs and bodies. The hope is accessible and inclusive. She is also a social justice, that one day everybody will be able to practice diversity and inclusion advocate. Donna is an author together. But we aren’t there yet! and her debut book ‘Teaching Body Positive Yoga’ was published in August. Letting students know that if all they want Website: www.thenobleartofyoga.co.uk to do for the duration of the class is lie on their Instagram: https://www.instagram.com/ mat in savasana or simply breathe, then that is donnanobleyoga perfectly fine – because simply that too is yoga. https://www.instagram.com/curvesomeyoga We must remember that yoga DOES NOT discriminate or make any assumptions about abilities. Yoga is NOT just a physical practice. Similar parallels can be drawn between the body positivity and yoga journey in terms of how they have both evolved and in some instances have lost their original meanings. Often excluding the individuals that they were intended to support and who need it the most. Since starting to teach body-positive classes back in 2015, I have seen that they attract a wide spectrum of individuals of various sizes, shapes, gender, and ethnicity, making them so diverse and inclusive. It is so wonderful to see that there are so many body-positive classes available – but we still have a long way to go. All students essentially want is a safe, judgment-free space, where they can receive support and come home to their body and recognise how wonderful it is. I believe that body-positive yoga needs to be the future of yoga – to ensure it can be accessed by the many and not the few. 40

The worlds first clinically proven sanitary pad to reduce intimate skin irritations and give unsurpassed absorbency. 90% of women saw reduced skin irritation in just three months when using 100% cotton products from Organyc. 100% certified organic cotton top sheet and absorbent cotton core. Protective wings and back sheet made from cornstarch. Shop online at www.organyc.uk @organycuk

facebook.com/official.yogamag PHILOSOPHY yogamagazine.com FROM MI6 SPY TO YOGA TEACHER SIR PAUL DUKES Words: Victor M. Parachin In 1918, during the height of the Russian revolution which swept communists into power, the British government called into service Paul Dukes making him an MI6 spy and sending him to Russia. There, he first posed as an ordinary post office clerk, later an epileptic, and eventually ‘Comrade Alexander Bankau’, a soldier in the Automobile Section of the Russian Army. His work involved tracking activities of Bolshevik leaders, rebuilding the shattered spy network of MI6, sending regular dispatches about events in Russia back to the Home Office in London, reporting on living conditions in Russia, and monitoring movements of the Russian Baltic Fleet. To carry out his mission, Dukes became a master of disguises frequently changing his appearance and using more than a dozen names to conceal his identity. 42

\"Yoga was Fascinatingly, it was during the were left stranded and in despair from facebook.com/official.yogamag an extremely time he was engaged in espionage the confusion of voices in religious or practical activity in Russia, that Dukes philosophic societies.” philosophy discovered yoga. He later explained, “It of life, which was my good fortune, being interested He felt that Yoga was an extremely could be in mystical subjects in general, to practical philosophy of life, which readily utilised encounter certain ' Wise Men of the could be readily utilised for the good for the good East,' who were adepts in this mystical of all who practiced. “Yoga itself is not of all who lore and from them I learned the first a religion in the Western sense and practiced\". principles of it.” He would return to must not be confused with one. It has Europe a highly respected teacher of no dogma, no creed, no fixed form, no yoga and the author of several books highest authority other than the original about the philosophy. scripts, no church, no organisation, no imposed beliefs of any kind. Nor does it Paul Dukes was born on February concern itself directly with the after-life. 10, 1889 in Somerset, England. After It concerns itself with this life, it believes completing his education in England, in attaining heaven in this world. It is a he moved to St. Petersburg to study practical philosophy for living healthily, music. While he was living in that city, happily, efficiently, longer, better, and in Dukes was recruited to act as a British such a way as to radiate this happiness secret agent in Russia, largely because to others and thus make this world a of his fluency in Russian. better place to live in. I stress the term practical.” In 1920, Dukes returned to Britain as a distinguished hero and was knighted by King George V, who called Dukes the \"greatest of all soldiers.\" Dukes is one of the very few individuals knighted based entirely on British service in espionage. He was honoured with the title KBE- Knight Commander of The British Empire - and became known as Sir Paul Dukes. After returning to England, Dukes began teaching yoga as well as writing several books about the practice including 'Yoga For The Western World'and 'The Yoga of Health, Youth and Joy: A Treatise on Hatha Yoga Adapted to the West'. A passionate teacher, he spoke enthusiastically about yoga saying: “My personal observations over many years lead me to say with conviction, in speaking on the subject of the very ancient philosophy of Yoga, that many have found satisfaction in its common sense idealism after suffering disappointment in their search for enlightenment in other fields. It is a philosophy to which I myself owe much and I have seen it become of assistance to many who 43

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag In his book, 'Yoga For The Western bhakti has a strong appeal for our energy come from? Where is World', Dukes stresses that yoga those who are “profoundly stirred the powerhouse? What causes “increases” quality of life and cites by contemplation of the wonder bodily heat? What constitutes the these specifics: and majesty of the universe and life force within us? What energy • Increased joy which “results from the mysteries of nature and life.” is it by which we live, move, 3. Karma yoga involves “action and have our being?”This yoga improved digestion, stimulation or activity” and is especially empowers one to experiment and of the nervous system, and an all- appealing to “people whose experience spiritual energy by around better state of health.” natural temperament leads them engaging in pranayama, mantra, • Increased energy with “less to ... action (and) find satisfaction mudra and awakening kundalini fatigue in performing them.” in work, especially labours of an via the chakra system. • Increased mental alertness which altruistic nature.” 7. Hatha yoga is the yoga of health: he describes as “a more lively 4. Jnana yoga is the intellectual “It seeks to achieve perfect health response” to life and living. path where one explores spiritual of body, mind and spirit. In the • Increased balance, poise, and texts and philosophies. “It is West we tend to divorce from self-control combined with “less the approach of the scientific each other these three aspects tendency to fear or despondency research worker, of people who of our being ... but during the arising from the troubles and are interested in accumulating life on this plane they operate difficulties of life. knowledge of nature around together, and in whatever we do. • Increased satisfaction knowing them, who thus approach All three are involved. The Yoga of that “you spread hope and an understanding of God by Health, seen from this viewpoint, optimism to all with whom you accumulating data about His becomes of paramount come in contact, and thus help to works. This is Jnana Yoga, the importance” make this world a happier place.” Yoga of knowledge and wisdom.” 5. Mantra yoga is “the Yoga of Repeatedly he stressed that yoga Dukes concludes that ultimately “yoga sound. Sound means vibration. is far more than a series of poses seeks to train the physical instrument Everything in the universe moves offering this caution: “Some people to a pitch of perfection that allows an and exists through vibration.” imagine that Yoga consists exclusively infinitely greater development than can Mantra yoga appeals to people of physical exercises, but no greater ever be possible by the most perfected whose meditative style is to mistake could be made. Certain methods of what is commonly known repeat mantras to deepen the self physical exercises are indeed advocated as physical culture.” and become close to the Divinity and are in fact important, but they within. are prescribed only with the ulterior Additionally, Dukes carefully and 6. Laya yoga (sometimes referred purpose of clarifying and refining the methodically, explains that what to as Kundalini yoga) is “the study mind and exalting the spirit.” is called “yoga” has a variety of of energy as manifested in our branches, all designed to help a physical organism. Where does Sir Paul Dukes died August 27, person achieve happiness and 1967 in Cape Town South Africa health as well as experience a result of injuries sustained in an spiritual growth and evolution. automobile accident. Dukes identifies and explains seven of yoga’s various branches this way: Victor M. Parachin, M. Div. (CYT) is an author, Vedic 1. Raja yoga or meditation is “the educator, yoga instructor, and Buddhist meditation teacher. study of consciousness….with a He is the director of Tulsa Yoga Meditation Centre (USA). view to discovering a permanent Victor researches and writes extensively about eastern and unchanging consciousness spiritual philosophy and is the author of numerous books. which lies behind all these various His work is published regularly in YOGA Magazine. His latest forms of consciousness.” book - ‘Think Like a Buddha: 108 Days of Mindfulness’ was 2. Bhakti yoga is “the Yoga of love, of devotion, of worship.” published by Hohm Publishers. Duke notes that because not tulsayogameditationcenter.com every person is inclined to an intellectual approach to life, 44

WORDS OF Yoga teaches us to work out the art of living facebook.com/official.yogamag WISDOM FROM in such a way that every effort we have to make shall cost the minimum in exertion, and PAUL DUKES yet produce the maximum result, still leaving a reserve for emergencies. Yoga teaches us to put our own house in order A happy disposition is therefore an important before we begin telling others what they ingredient of health, both physical and ought to do. mental, the ability to see the best side of One of the most prevalent causes of things, even when they go wrong, a readiness disordered nerves is wrong breathing. The key to laugh, especially at our own selves. to mental and spiritual health lies within us, Breathing is the function through which we not outside, and the most direct path lies in come into the most direct contact with the the regulation of that which primarily gives us Life-force. life itself, namely breath. Yoga is a method and a philosophy of life Taking the analogy of Christianity, some based on reason, which shows us that it is devotees feel called to become monks and possible to yoke ourselves in all our activities nuns, but you do not have to become a monk to that Power that pervades this universe to or nun to be a good Christian, nor do you have which we belong. to be an ascetic to be a good Yogi although in In the West, only for the purposes of singing some circumstances it may help. and athletics is any kind of breath-training Laughter is regarded as a divine faculty, and frequently practiced and then only to achieve some of the Yoga exercises are actually based certain limited external effects. For the rest, it on the physical motions of laughter. is allowed to go completely by default. The acquisitions to which physical Yoga attaches the greatest value for daily life are first and foremost an increased joy in sheer existence, a greater appreciation of the miracle of life, and a deeper urge to make the most of it and put the most into it. Down through the ages in all ancient religions and philosophies, there is inherent a certain message, namely that it is possible to realise within ourselves our essential union with the ultimate Supreme Power of the Universe. We are part of it. It must be remembered that what we are aiming at is more energy, greater efficiency, and deeper satisfaction and contentment. To achieve these blessings we must avoid all forms of excess. The ultimate aim is to unite or yoke ourselves to the Life-force from which we derive our being, for that is the very meaning of the word Yoga. 45

PHILOSOPHY yogamagazine.com IS YOUR FAMILY YOGA YET?BENEFITTING FROM Words and Model: Victoria Tso In child's pose, make spider hands and walk facebook.com/official.yogamag Photo credit: Shelby Sheldon's Photography them across the mat in If you’re reading this, front of you. First, walk chances are you’re already this self-aware at just three is your hands to the left interested in yoga and incredible. I happen to know and then to the right aware of its incredible that Willow’s mum practises enjoying the stretch benefits including better yoga regularly and encourages Willow to teach yoga poses to down both sides of connectedness, feelings her and her friends. Creating your body. of calm, increased self- these positive relationships awareness, and of course with yoga at such a young home is to let your children building strength, balance and age can set children up for see you practise regularly and coordination. Many of us have a lifelong yoga practice, talk about how it makes you established a regular practice, something they can come back feel. Many of us meet our mats whether through a weekly to throughout their lives. But early in the morning before yoga class, daily self-practice, how do we do it? our family’s rise, which is or a mix of both. But are you As a specialist children’s sensible as it means we aren’t sharing yoga with your family? yoga teacher I am often interrupted, but try to generate One of the girls in my asked, even by fellow yoga some discussion about yoga preschool classes, Willow – teachers, how to get children practise throughout the day. aged just three - recently told to enjoy yoga regularly, how me “I love doing yoga because to encourage them to find Once your family have an I am strong and it makes me stillness or focus on their awareness of yoga you can stronger and when I get upset breath and how yoga can be begin to enjoy it together. Here and people don’t listen to me enjoyed together. is a yoga story to accompany I do my yoga and it makes The first thing to do if you the popular children’s book me happy again”. WOW! To be want to encourage yoga at “The Monkey Puzzle” by Julia Donaldson. As you read the story simply make the pose for each animal. 46

Be the elephant and make yourself as big as you can in star pose. Fold forwards at the hips and imagine your reaching your trunk to the floor. THE MONKEY PUZZLE Be the snake on the ground. Can facebook.com/official.yogamag – JULIA DONALDSON everyone do a slow controlled hisss while in cobra pose? Start in easy pose, sitting upright with legs crossed. Be the butterfly and flap your legs like wings in butterfly pose. Be the monkey feeling worried after losing his mum – give your knees a big hug while remaining seated. 47

PHILOSOPHY yogamagazine.com Fold forward and hang like a bat in forward fold. Let your head feel heavy, you could cross your hands or try to tickle your toes. facebook.com/official.yogamag Balance in tree pose like the parrot Balance in a yogic squat like a frog - can you hop up your mat? How far can you go? Be the elephant again in star pose and make yourself as big as you can. 48

Be the monkey again giving a big cuddle to his mum Be the caterpillar by enjoying puppy pose. facebook.com/official.yogamag Notice how it's a very different shape from the butterfly. Yoga stories are a great mirroring poses are great games to way for children to learn enjoy as a family. Journaling is another new yoga poses and great activity to include in your yoga really enjoy the process. routine. Giving children time to write It’s important when or draw and reflect on the things going introducing children on around them, set goals, or just to new poses to keep doodle can be hugely valuable. the focus on building strength and balance HERE ARE FURTHER more than flexibility. FIVE TIPS TO HELP YOU Children are naturally FIND SUCCESS flexible and teaching them backbends and 1MAKE THE BREATH inversions should be VISUAL done with great care. There are, however, many Whether you fog up mirrors, use a poses that children can breath ball to lead the breath, make enjoy safely. ripples on a glass of water or blow a pom-pom across the dinner table, You can use a number making breath visual for children is of resources, including a great way to engage them with it. flashcards of child- As they gain more control over their safe poses to create breath you can share other breathing sequences of poses to techniques with them. Once children enjoy together and to grow confident using their breath play lots of games with. to calm them they can use this tool Hiding cards around the throughout their lives without anyone room for a yoga pose ever knowing - what an incredible gift scavenger hunt, playing to share! yoga pose statues, or 49

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag 2KEEP IT FUN 5MAKE IT SPECIAL want to set up a regular practice as Using yoga stories, games, music Creating a calm space, or having a family, you can find free resources and a good mix of activities keep some particular items which come out on my website innerchildyogaschool. yoga time fun for everyone. There are only during yoga time can make it feel com to get you started. I would love to so many options available so try to magical and special. Many families hear how you get on so please do get tailor them to your child’s interests. find crystals or singing bowls along in touch to let me know how you’re IF they love to dance then Yoga Pose with a yoga mat work well to make getting on. Statues is great fun or if they are quite yoga time feel sacred. If you have a competitive and enjoy challenges, permanent space in your home for Victoria Tso is a specialist give them balances to work on – can yoga, this is fantastic but for many children’s yoga teacher, they still do the pose balancing a yoga of us it isn’t feasible. Children often experienced classroom teacher, block on their head? enjoy making space, however, so can and founder of The Inner Child enjoy setting up for yoga as much as Yoga School. It’s her mission 3BUILD YOGA INTO the poses themselves. Challenge them to share the benefits of yoga YOUR ROUTINE. to unroll the mat, place some crystals, with all children. She has shells, or other items from nature, or online programs for children For us as adults too, it’s much easier maybe even smudge the space (with and schools and a variety of to find consistency when it’s a part of your supervision) for you before you free resources to help parents our routine. Perhaps yoga works well get going. Creating mandalas together and teachers share yoga and for your family in the mornings, or which can be hung on the walls mindfulness with children. Get maybe it’s better as a calming activity can also be a beautiful way to make in touch on social media @ before you sleep. When doesn’t matter physical space for yoga. inner_child_yoga_school too much, it’s about what works for you. This said, don’t force it. We I hope I have inspired you to share all have days when we don’t want yoga with your family, and if you do to meet the mat and that’s okay, it’s more important to keep a positive relationship with yoga than to always feel tied down by it – while routine helps to build success and consistency, forcing yoga when it doesn’t feel right turns it from an enjoyable activity to something everyone dreads. Also, try not to focus on the clock. If your child practices for five minutes or fifty isn’t the measure of your success – it’s how much your family is enjoying and engaging with you that counts. 4CHOOSE A TIME WHEN YOU ARE ALREADY TOGETHER. Instead of calling children away from other activities for yoga try to practise when everyone is in the same space and not distracted with other tasks such as after a dog walk or meal time. Talking about when you plan to practise yoga can help with this as everyone is on the same page and . expecting the same activity. . . 50