Yoga-your practice,renew your Self

✴ FREE Yoga Directory celebrating A global guide to classes, 35 retreats, teacher trainings, years AND MORE! HEALTH FITNESS FOOD MEDITATION HOME WORK NATURE RELATIONSHIPS SPIRITUALITY JOURNAL RENEW your practice, renew your Self ● The power of prana ● 10 poses to tone your core ● Perfect your posture with one simple pose ● Live in balance by honoring your life‘s purpose FEBRUARY 2010 + YOGAJOURNAL.COM Your ideal weight “How yoga changed my Find it with better body awareness relationship to food“ & powerful poses

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february 2010 contents on the cover Renew your practice, renew your Self: 66 The power of prana (55) 10 poses to tone your core (59) features Perfect your posture with one simple pose (46) celebrate Live in balance by good times ( 66 ) honoring your life’s purpose (62) Part yoga workshop, part yoga party, yoga festivals are just the place to enjoy practice, Your ideal weight: Find it with better body community, and fun. by Neal Pollack awareness & powerful poses (72) aim high ( 62 ) “How yoga changed 62 Seek balance and happiness each day my relationship to food” (39) this year as you set your sights on yoga’s four aims of life. by Hillari Dowdle Cover credits inner light ( 72 ) Stephanie Snyder in Reverse Warrior Pose; Yoga offers a radically different approach to stylist: Lyn Heineken; weight loss, one that begins with connecting hair/makeup: France Pierson; top: Prana; to yourself. by Linda Sparrowe bottoms: Elisabetta Rogiani. Photographed FRoM toP: aMiR MagaL; aiMEE SicuRo; cHRiS andRE by david MaRtinEz yoga of champions ( 34 ) Yoga gives athletes competing in the 2010 Winter Olympics a strategic edge. by Diane Anderson, 72 Charity Ferreira, and Andrea Ferretti 4 YogAjouRNAL.Com februarY 2010 www.storemags.com & www.fantamag.com

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contents february 2010 24 departments 81 188 practice philosophy ( 55 ) Positively prana why does yoga basics ( 46 ) make you feel so good? by Rod Stryker Garland Pose improve your posture, stretch media ( 93 ) your back, and elasticize your knees and ankles with Malasana. by Marla Apt reviews of the latest books, cds, and dvds, including titles by Joel Kramer and home practice with diana alstad, eknath easwaran, desirée john schumacher ( 59 ) rumbaugh, deva premal, and more. Core values take a playful approach to the yj interview ( 188 ) building strength and flexibility in your torso. Yoga’s grande dame after nearly 50 master class with years of practice, lilias folan’s warmth and editor’s letter ( 12 ) wisdom continue to be accessible to all. contributors ( 14 ) barbara benagh ( 81 ) by Diane Anderson letters ( 16 ) Turn up the torque rev up your parivrtta trikonasana (revolved triangle) by keeping food ad finder ( 181 ) your pelvis neutral and turning your trunk. yoga pages ( 182 ) eating wisely ( 39 ) living well ( 185 ) inspiration clockwise from top left: sheri giblin; david martinez; ryan donnell classifieds ( 186 ) An honest meal a woman applies the concept of truthfulness to her relationship om ( 19 ) with food. by Jessica Berger Gross Bringing your practice to life breathe a sense of adventure into every moment; boost your immunity with soup; poses to help seasonal affective disorder; home spa treats. 6 YoGAJouRnAl.CoM february 2010 www.storemags.com & www.fantamag.com

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new at yogajournal.com enter to move & win sweat Enter the I ❤ My COMMunITy contest by with the start of a nominating someone in your community new year, it’s time to who is making a difference, and you and recommit to your that person could win passes to the 2010 practice and enjoy yoga Journal Colorado Conference. new levels of fitness yogajournal.com/freestuff and health. our latest video podcast will motivate you to move watch this and sweat your way This challenging excerpt from Yoga to a healthier you. Journal’s new DVD, Yoga for Strength and yogajournal.com/podcast Toning, with Stephanie Snyder, will work your core in new ways and leave you feel- ing stronger, leaner, and more flexible. Blog your yogajournal.com/video practice clockwise from top left: katrine naleid; Bill tipper; sigrid olsson/getty images; photo on computer screen: rory earnshaw/sandBox studio start this each yoga student has a unique perspective. we’re seeking sub- Are you planning to start fresh this new missions from creative bloggers year? Get support and stay true to your who want to share their yogic goals by joining a community of others insights with our readers. the who share your vision. Our online com- winning candidate will blog about munity is the perfect forum for sharing his or her experiences over the your thoughts, blog about your progress, next six months. and stay on track. yogajournal.com/newyear yogajournal.com/ blogcontest follow this MORE ONLINE Look for this symbol throughout the magazine, pointing you to exclusive content and free offers on yogajournal.com. 8 yOgajOuRNaL.cOM fEbruAry 2010 www.storemags.com & www.fantamag.com

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editor’s letter Kaitlin Quistgaard 80% of sweet harmony Women ( ) Who Have Is your yoga a practice or a party? How do you balance your inner life with worldly life? Had More Than Two Urinary One weekend last summer, my friend Ann and I packed mats, kids, and Tract babysitter and headed to the Wanderlust yoga and music festival in Lake Tahoe, Problems California. We are both “serious” students of yoga; we study asana, chanting, Will Have philosophy. But for a couple of glorious days, we let our practice be a party. We Another. 1 let our Warrior Poses pulse to the hip-hop beat of MC Yogi (see “Pay It Forward,” page 22). Fight Back! We joined a chorus line in Utt - Ester-C Urinary Tract Formula itha Hasta Padangusthasana, ® A powerful complex to help supporting each other’s out- cleanse your urinary tract while stretched legs as we arched giving you the benefits of 24 hour immune support.* 2 back toward the mountains be - hind us. We giggled and joked • 2000 mg of Whole Food Cranberry 3 • High Anti-Adhesive Properties* and even tickled each other My pal Ann Austin (in turquoise), me (in flowers), and a few friends working on “Wild Thing” at Wanderlust. • Once Daily • 100% Vegetarian in class. Then we collected our Plus the 24 Hour Immune Support kids and kicked back with some great music and yoga buddies. We had a blast! ® of patented non-acidic Ester-C – It’s one of the great luxuries of this modern era of American yoga—you can ® 2 The Better Vitamin C. * dive deep into the teachings, and you can also indulge in free-spirited yoga fun. Amazingly, both of these experiences are on offer at many yoga community gatherings—just read Neal Pollack’s “Celebrate Good Times” (page 66). To join in the fun, check out our 2010 yoga trip planner, “A Year of Yoga” (page 70). I do hear criticism that a “yoga party” is a distraction from the true aim of practice—a quiet, steady mind capable of resting in peace. And I won’t argue that rocking out on your mat has much in common with a contemplative prac- tice, but I think a satisfying life is possible when we balance our desires for fun and for the fruits of discipline. This kind of harmony has been celebrated for centuries in India through the purusharthas, or four aims of life, which suggest that a well-lived life balances the pursuits of pleasure (kama), duty (dharma), wealth (artha), and liberation (moksha). In “Aim High” (see page 62), writer Hillari Dowdle shows us the benefi ts of focusing energy on each of these four areas in the new year. It looks like a great model for a happy and purposeful life. ✤ 1-866-646-8576 • www.AmericanHealthUS.com * These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Yoga Journal has been inspiring people’s practice for 35 years! , Ester C® and The Better Vitamin C® are registered trademarks In coming issues, we will take a peek back in time to see how the of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744. magazine has evolved with the yoga community, and we’ll also 1 National Kidney Foundation. www.kidney.org. Accessed Oct. 2009 PHOTO: NANCY DIONNE 2 Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad look ahead as the evolution continues. We’d love to hear about is a consultant to The Ester C Company. 3 Per two vegetarian tablet serving ©2010, American Health, Inc. 102009cg your evolution, too. Write to us at [email protected]. 12 YOGAJOURNAL.COM FEBRUARY 2010 www.storemags.com & www.fantamag.com

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contributors stephanie snyder Before giving birth to her son, Wolfgang (now two years old), cover model Stephanie Snyder practiced yoga for three hours daily. “It was very luxurious. And then everything shifted,” says the San Francisco vinyasa yoga teacher. “Now motherhood is my pri­ mary yoga practice.” Today, Snyder, who collaborated with Yoga Journal on the Yoga for Strength and Toning DVD, leads teacher trainings; tours with her husband’s punk band, Rancid; and still finds time to practice daily. “Punk is about taking your circum­ stances and making the best of it. It’s hard­core,” she says. “Like yoga, it regards realizing the truth as the ultimate road to freedom.” john schumacher In his early 20s, John Schumacher realized health would be a major factor for his future well­being. “That understanding opened the door to yoga for me,” he says. Schumacher, who created this month’s Home Practice sequence (see “Core Values,” page 59), embarked on a journey that led him to study with B. K. S. Iyengar in India and to become a certified senior Iyengar Yoga teacher. He is also the founder and director of Unity Woods Yoga Center in Washing­ ton, DC. Forty years later, he still believes that the refinement of consciousness that yoga can bring will help us achieve our potential as human beings. “And that,” he says, “is why I keep on practicing.” ryan donnell Photographer Ryan Donnell’s photojournalism background leads him to always seek out the story behind the picture, a trait he brings even to his portraiture. (See “Pay It Forward,” page 22, and “Yoga’s Grande Dame,” page 188.) He re ­ searches his subjects before meeting them, and from top: david martinez; courtesy of john schumacher; ryan donnell then takes time to develop a rapport before he begins to shoot. The session is built around what he discovers. “Everything is very environ­ mental with me,” he says. “This tells as much for me as the person’s face does.” His work has been published in Essence, Outside, and Runner’s World magazines. He and wife Catherine Lucey, a political reporter, live in Philadelphia. 14 yogajournal.com february 2010 www.storemags.com & www.fantamag.com

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letters and they’re truly amazing. Their clarity, Diversity humor, and good nature are captivat- Kudos for putting a woman of color on ing. Their logical approach to yoga is far your September 2009 cover. And with reaching in its ability to bring yoga to such a simple, striking pose! Keep head- the individual, regardless of one’s back- ing in this direction. ground. They are the most knowledgeable J. M. Daley Philadelphia, Pennsylvania yogis I have ever met. Emily Iverson Seattle, Washington EDITOR’S NOTE The coconut oatmeal Young at Heart porridge recipe featured in “Breakfast of Yogis” For those of us who came to yoga after Get Back (Oct. ’09) incorrectly called for ¼ cup of rolled age 50, October’s “The Art of Staying I need to praise Roger Cole’s “Round oats. The correct measurement is ½ cup of Young,” by Diane Anderson, and “Tree Control” (Sept. ’09). To teach introspec- rolled oats. of Life,” by Len Brady, brought smiles of tion with anatomy, that’s yoga! I used to joy. Whether you have been a lifelong be of the straight-back school. When I SEND fEEDback TO Letters, Yoga Journal, yogi or are a more recent devotee, the tried the technique Roger Cole describes, 475 Sansome Street, Suite 850, San Francisco, beauty and happiness seen on the faces what a difference! Coming out of Paschi- CA 94111; email: [email protected]; in these articles are inspirational. mottanasana (Seated Forward Bend) felt fax: (415) 591-0733. Include your name, city, Genevieve Rohan Tollhouse, California like emerging from a really good Savasana. state, and phone number. Letters and emails Monika Dietel Berlin, Germany may be edited for length and clarity. Masterful Teachers Thank you for featuring the Mohans in The exercise instructions and advice presented in this magazine are designed for people who are in good health laura BariSonzi and physically fit. They are not intended to substitute for medical counseling. The creators, producers, partici- “Memories of a Master” (Nov. ’09). I’ve pants, and distributors of Yoga Journal disclaim any liability for loss or injury in connection with the exercises studied with them on several occasions, shown or the instruction and advice expressed herein. Stimulant free, all natural energy when you need it most. RESCUE Energy™ provides a safe and stimulant free boost, strengthening your mind’s natural energy reserves without caffeine or sugar. You’ll feel awake and alive — not “wired.” ® A new blend of Bach Original Flower Remedies, RESCUE Energy was created from tinctures trusted worldwide and made for the last 70 years in Dr. Bach’s tradition. It’s the perfect complement ® to the stress and sleep aids, RESCUE Remedy and Alternative, sustainable, RESCUE Sleep . Just two quick sprays of TM RESCUE Energy to the tongue is all you need to natural energy calm, focus, and energize your mind. Look for us wherever you find natural products and health foods. Available at: www.twitter.com/bachrescue www.rescueenergy.com 16 yOgajOuRNal.cOm fEBRuaRY 2010 www.storemags.com & www.fantamag.com

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om climb ev’ry mountain At 24,000 feet on an icy slope in the Nepal Himalayas, you can see the curva- ture of Earth. The temperature hovers at PhiliP and karen smith/PhotograPher's choice/getty images 20 degrees below zero, and time seems to To live life to the classic sense of scaling hang still. My breath freezes to my beard. fullest, bring a high mountains in remote I struggle to stay warm, struggle to think sense of adventure regions of the world, but straight, and struggle to keep moving. I into every moment. also adventure in the methodically place one foot in front of the mindful sense of infus- other, breathing one breath at a time. Up ing each day, each project, and each relationship here, the simplest action takes all of my with intention, focus, and humor. focus and determination. At its core, adventure is the willingness to com- My life and livelihood revolve around mit to an uncertain outcome with an open heart adventure. Not just adventure in the and an open mind. It is the ability to take a leap into the unknown with mindfulness and grace. Framed this way, opportunities for adventure present them- selves to us every day: walking a new route to yoga class, having lunch away from your desk with a FEbrUAry 2010 yogajournal.com 19 www.storemags.com & www.fantamag.com

adventure climb ev’ry mountain co-worker, organizing a volunteer proj- ect, taking the kids out to dinner and giving your partner the night off. Adventure isn’t something that’s reserved for the extreme athlete or the daredevil. It is an expression of your heart’s intention and passion for life. It’s the ability to think big about who you are, how you live, and what you can do in the world, whether you’re climbing mountains, practicing Sun Salutations, or listening to a friend. It is the willingness to embrace challenge and move toward success. It is the ac- knowledgment that total commitment does not mean blind faith or brazen disregard, but confidence and belief in everyday the face of challenge. By definition, adventure has an un - known outcome. If something has a adventures predetermined outcome, it’s not an ad- venture but a packaged experience or It’s easy to see some endeavors as adventurous: climbing a an amusement ride. Life is uncertain! mountain, mastering an arm balance, traveling the world. But Being adventurous means seeing that adventure is about being courageous and passionate in all uncertainty as the gift of possibility. aspects of your life, work, and relationships. This new year, My practice of mindful adventure breathe a sense of adventure into everything you do by mak- is not unlike my yoga and meditation ing small changes in your routine. Embrace the uncertainty practices. It takes work, but the payoff this brings, and observe how even such small shifts in per- is well worth the commitment. When ception can invite you to see the magic in the mundane. you approach everything with the spirit of adventure, you infuse your life with try cooking vitality and radiance. You find a level of talk to a a vegetable engagement and awareness with every- thing around you that is deeply satisfy- stranger at you’ve never ing and joyous. Your summits await. a café or in eaten before take a yoga line at the class with Matt Walker is an adventure consultant grocery store a teacher with Inner Passage in Tucson, Arizona. go the long you’ve never Visit him at innerpassage.net. way to work studied with and take in the fresh alloy photography/veer sights 20 yogajournal.com fEBruArY 2010 www.storemags.com & www.fantamag.com

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people pay it forward MC Yogi pairs yoga Sanskrit mantras and the leg- and hip-hop to deliver ends of Hindu deities might a positive message. seem unlikely fodder for a rap album, but when vinyasa yoga teacher and hip-hop artist Nicholas Giacomini (aka MC Yogi) set lyrics like “Hanuman G, there’s no- body is greater/but sometimes, homie, you have weird behavior” to a funky beat on his album, Elephant Power (which samples Krishna Das and Jai Uttal, among other kirtan [chanting] wallahs), he made a sensation in the yoga community. These days, MC Yogi spends his time teaching at Yoga Toes, the studio he owns with his wife, Amanda, in Point Reyes Station, California; touring internationally; and working on a new album for 2010. how did you first come to yoga? I was in a group- home program in high school. I was not interested in the curriculum at all and got involved with drugs and trou- It was the first place I started to experiment with bringing bled kids. When I was 18, I graduated from that program yogic wisdom and ancient myths into the hip-hop format. and started doing yoga. My dad had been practicing you reference a lot of Indian gods in your music, like Mysore-style Ashtanga Yoga, and he had built this small Shiva and Ganesh. where did you learn about them? room in the back of his store in Point Reyes, where he I grew up reading a lot of comic books, and at some point, practiced with a tiny group. One day, he invited me. I got hold of some Indian comic books, and there was some- It was really hard at first; I was really struggling. But thing about the Indian myths that was so much fun and so when my feet landed on the mat, I had this coming- colorful and so profound. home experience. who are the teachers who have influenced you most? and what about hip-hop? I grew up in the hip-hop I took my first trip to India in 2001 and studied with Pat- generation, so I was listening to hip-hop when I was six tabhi Jois in Mysore. Also, Larry Schultz, who used to go on and seven years old. The first two records I had were tour with the Grateful Dead; Tim Miller; and Richard Free- the Beastie Boys’ Licensed to Ill and Run-DMC’s Raising man. When I was just getting started with yoga, I was in my Hell. That was the soundtrack of my youth. late teens, early 20s, and I came from a reform school, so so, how did the two come together for you? Ashtanga worked really well for me. It gave me the discipline There was a converted factory in the town of Sonoma, I needed. More recently I hooked up with [Jivamukti Yoga California, and the owner sectioned off a portion of it founders] Sharon Gannon and David Life. Sharon has been and turned it into a teen center called The Shop. When such an amazing fairy godmother to me. I was in my early 20s, I knew this group of young graf- what’s the main message you want to put out to the fiti artists, break dancers, DJs, poets, and musicians, world in your music? Peace. Joy. Living from inside your and we started putting together drug-, alcohol-, and heart instead of inside your head. It’s the same teachings as violence-free events for high school kids at The Shop. yoga—it’s just coming in a different way, through the music. We put on shows that were positive, conscious hip-hop. Yoga totally transformed me, and I just want to pay it forward ryan donnell and speak to the youth in a way they are going to under- stand. Karen MacKlin 22 yogajournal.com FeBRUARY 2010 www.storemags.com & www.fantamag.com

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food green soup with sweet potatoes Makes 4 to 6 servings 2 tablespoons olive oil, plus more for garnish 2 yellow onions, chopped sea salt 1 1 ⁄4 pounds sweet potatoes, peeled and diced 3 ⁄2 cups water 1 2 to 3 tablespoons chopped fresh sage leaves 1 bunch kale 1 bunch green chard 8 cloves garlic, peeled 3 cups vegetable broth better bowl freshly ground black pepper fresh lemon juice Warm up this cold season Good soup draws the chair to it, says a 1 Heat olive oil in a medium pot over with nutrient-rich, Ghanaian proverb. What’s more, experts medium-low heat. Add the onions immunity-boosting soup. say it drives ills away. Sitting down to and a pinch of salt and stir frequently a steaming bowl of soup on a winter day until the onions are soft and golden is a custom as ancient as it is universal, and it may be your strongest brown, 30 to 40 minutes. culinary defense this cold-and-flu season. 2 Meanwhile, place the sweet pota- To boost immunity, says Rebecca Katz, chef, nutritionist, and author of toes in a large pot with 3½ cups The Cancer-Fighting Kitchen, we should eat a varied diet, and a pot of soup water, ½ teaspoon salt, and the sage. is one of the best ways to do that. “Soup has the potential to be nutrient Bring to a boil. Lower the heat and dense on every level,” she explains, “because the stock itself contains so simmer, covered, about 10 minutes. many amazing antioxidants and phytochemicals.” 3 Wash the kale and chard, trim away Stock is the foundation of any good soup. Katz suggests preparing it the tough stems, and chop. Add to in advance and freezing it in four-cup portions (or if you’re short on time, sweet potatoes along with garlic and diluting organic store-bought stock). Then, simply add fresh, immunity- vegetable broth. Cover and simmer boosting ingredients in whatever variety and quantity you have on hand, gently for 20 minutes. Add the onions and simmer until they’re tender. Which ingredients are your best bets for to the soup and let cool slightly. staying well? Topping the charts is garlic, for its potential antiviral, anti- 4 Purée the mixture in a blender, bacterial, and antifungal properties. Next, vegetables rich in beta carotene in batches, and return the puréed (think colorful carrots, tomatoes, and sweet potatoes) are vital immune soup to the pot. Season to taste with boosters, providing vitamin A and protecting the thymus, the major gland salt, pepper, and lemon juice. To of our immune system. Not surprisingly, broccoli also makes the cut. Stud- serve, drizzle olive oil over individual ies show that this vitamin C powerhouse contains sulforaphane, which bowls of soup. triggers antioxidant genes and enzymes in certain immune cells. And don’t photo: sheri giblin; food stylist: karen shinto forget dark leafy greens. Kale is a detoxifier, bursting with B and C, beta Recipe reprinted with permission from carotene, iron, and zinc. “With all the different antioxidants, nutrients, and Love Soup, by Anna Thomas (Norton minerals,” says Katz, “eating a bowl of soup is like giving your body an and Company, 2009). internal spa treatment.” lavinia spalding 24 yogajournal.com feBRuARy 2010 www.storemags.com & www.fantamag.com

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wellness clinical psychologist and Integrative Yoga therapist Bo Forbes, Engler developed a practice to combat her winter depression. It included pranayama (breathwork) and meditation in front of her light box; vinyasa yoga; and at least 20 minutes a day of restorative yoga, which she describes as the single most pow- erful part of the practice. “Restorative yoga may look passive from the outside, but it’s very active internally on both subtle and dramatic levels,” says Forbes, who is the founder and director of the Center for Integrative Yoga Therapeutics in Boston. “Our nervous systems are designed to respond to minute fluctuations in our environ- ments. Restorative yoga, combined with breathwork, is a potent tool to recalibrate the nervous system.” Restorative yoga and breathwork form the heart of the ther- apeutic yoga practice Forbes developed for emotional balance. beat the blues “Many people don’t realize that SAD has three distinct phases,” she says. “In the dead of winter [December through February], it looks like depression, with symptoms such as lethargy and carbohydrate craving. But in the fall and early spring, it is often Gray skies got you For years, winter brought seri- characterized by hypomania, where people tend to have physi- down? Try restorative ous mood changes for Natalie cal agitation, racing thoughts, and a decreased need for sleep postures to rebalance Engler. She craved carbohy- and food. At these times, your practice should address that your nervous system. drates, struggled with lethargy, increased anxiety and activation.” and hated to get out of bed in Forbes advises people who are struggling with SAD, or think the morning. The feelings lasted through April, when they might be, to first notice whether the body feels energized her mood brightened and her energy returned. or tired, and whether the mind is agitated or lethargic. Then, This cyclic form of depression, known as seasonal practice the following sequence, choosing the breathwork affective disorder, or SAD, is thought to be triggered that’s appropriate for you. It may help to do some active pos- by a lack of sunlight during the winter. SAD is often tures first, particularly if you’re feeling restless and anxious. treated with light therapy, which gave Engler, now “It’s important to learn to practice to your nervous system and a restorative yoga teacher, little relief. “I just figured ride the waves of emotional fluctuations, not just when things that winter blues was something I’d have to live get really bad,” Forbes says, “but all year long, to strengthen with,” she recalls. But during teacher training with and support your emotional health.” CaroL KruCoFF restore & rebalance Bo Forbes says the breathwork in these restorative postures makes all the dif- Salamba Savasana ference in their effect on the nervous system. if you’re (Supported Corpse Pose) feeling anxious and restless in your mind and body, as is photo: LaCoppoLa-meier/getty images; iLLustrations: donna grethen typical of sad during the fall and early spring, exhale for twice the count of your inhalation as you practice these poses. (if you’re still feeling agitated after that, take a supported Child’s pose.) if you’re feeling lethargic in your mind and body, make your exhalations and inhalations Supta Baddha Konasana Salamba Viparita Karani of equal length. hold each pose for 5 to 20 minutes. (Reclining Bound Angle Pose) (Supported Legs-up- the-Wall Pose) 26 yogajournal.com FEBRuARY 2010 www.storemags.com & www.fantamag.com

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community full circle Life’s milestones are infused Yoga teacher Donna Belk plants her feet on the hard earth with conscious awareness through and spreads her toes, allowing herself to feel the larger the practice of celebrancy. ground that connects us all. As she stands in Tadasana, she is a mountain, knowing herself from the ground up while at the same time locating herself in the sky. Belk is not leading an outdoor yoga practice; she’s graveside, about to officiate at a funeral. As one of more than 400 life-cycle celebrants nationwide, Belk creates ceremonies that acknowledge transitions and rites of passage, including births, adop- tions, funerals, commitments, divorces, and animal tributes. Founded in Australia 30 years ago and now an emerging trend in the United States, celebrancy offers people, particularly those who are not con- nected with a religious tradition, meaning- ful options for observing life’s milestones. Guy Walton, owner of Johnson-Walton Funeral Home in Milford, New Jersey, says, “I direct my clients who have no ties to a church or clergy to a funeral celebrant, because I know their loved one will be memorialized in a significant way.” Each ceremony is individually tailored to the participants’ needs. When planning a funeral, for example, a celebrant works closely with the family of the deceased to choose readings, music, and words that will honor their loved one’s life and nourish all who gather to pay tribute. In her role as a celebrant, Belk draws heavily on lessons of consciousness learned both on and off the mat.“When I create a ceremony, I am in a state of relaxed focus,” says Belk. “It’s the observe with same as when I teach a yoga class: I am creating a container ceremony where people feel safe and can open up to their feelings.” celebrancy can help com- Anywhere a family chooses to hold a ceremony, whether it’s a memorate many of life’s less funeral home, park, beach, or gravesite, can become a sacred traditional transitions and space. Joyce Otto Prapuolenis held her dad’s memorial at a milestones, including com- restaurant in Jim Thorpe, Pennsylvania. “Having a life-cycle ing of age, career transition, celebrant perform the service for my father was personal and moving into a new home, recovery from illness, and healing for all of us,” she recalls. “We had more laughs than inspirestock/jupiterimages new parenthood. Visit the tears, just as my father would have wanted it.” Dorry Bless celebrant Foundation & insti- tute (celebrantinstitute .org) for more information. 28 yogajournal.com february 2010 www.storemags.com & www.fantamag.com

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style pamper & polish you don’t have to visit a spa to lavish your body with extra attention. after practice or at the end of a long day, take a few minutes to soak your tired feet, smooth your rough spots, and revel in how it feels to take care of yourself. fluff and snuggle Dry off with The Company Store’s lush organic- cotton bath sheet ($38) or soft bamboo bath sheet ($38), thecompany-store.com. Slip your feet into Acorn’s comfy Quilted Eco-Thong ($50), made from hemp, wool, and organic cotton, acorn .com. The Legna Terry Robe ($351) is made of wood pulp harvested from managed forests, goodnightnaturals.com. Use the aromatic Warm Buddy Ultra Spa Wrap ($39.95) warm or cold to ease stress and tight mus- cles, warmbuddy.com. 30 yogajournal.com fEbRuaRy 2010 photo: rory earnshaw/sandbox studio; stylist: julie dodge www.storemags.com & www.fantamag.com

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style a good soak (top left) Deep Steep rosemary-mint Bath Tea ($18) soothes achy mus- cles, deepsteep.com. Light the aromatic Botura soy wax candle ($15.50) while you bathe, hillhousestore .com. Aspara floral foot soak ($18) soothes feet with a mix of salt and dried jasmine, lavender, rose, and calendula petals, aspara-aromatics.com. a carrot a day (top right) Soak, scrub, and moisturize with the Smooth Over Body Spa kit ($19.99) by Yes to Carrots. The kit comes with bath salts from the Dead Sea, moisturizing body scrub, and body butter, all containing organic carrot-seed oil, plus an exfoliating glove (not pic- tured), yestocarrots.com. skin deep (right) Relax with Aura Cacia’s Tranquility aromatherapy bubble bath ($8.99), auracacia.com. MyChelle Dermaceuticals’ Guava photos: rory earnshaw/sandbox studio; stylist: julie dodge Cactus Mask ($31.70) hydrates dry skin, mychelle .com. Aspara’s Yuzu Renew Sugar Smoother ($18) polishes and exfoliates, aspara-aromatics .com. Lavera Faces exfoliant wash ($19) deep cleans for a healthy glow, lavera.com. 32 yogajournal.com feBruary 2010 www.storemags.com & www.fantamag.com

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YOGA OF CHAMPIONS From prerace jitters to To prep for the 2010 Winter Olympic Games, which begin Febru- Olympic gold fi nish-line focus, yoga is a ary 12, a number of elite athletes are practicing asana, pranayama, and medalist Chandra training tool of choice for Crawford preps meditation as a means to prepare body, breath, and mind for medal- for another victory. athletes competing in the worthy performances. U.S. Olympic team members Sasha Cohen 2010 Vancouver Olympics. (fi gure skater), Emily Cook (freestyle skier), and Katherine Reutter (speed skater) are among the many who’ve turned to yoga to help with the physical and psychological demands of competing. From vigorous Ashtanga to gentle restorative and Yin Yoga IN 2004, CANADIAN yoga practices, many athletes say that doing asanas gives them not teachers Eoin Finn, Insiya only looser hamstrings but increased body awareness and men- Rasiwala-Finn, and Tracey tal focus. Some have found that pranayama practice has taught Delfs teamed up with the Vancouver-based apparel them to be better breathers during race time and has been an company Lululemon Athletica to offer effective tool for calming prerace jitters. Meditation is touted yoga, pranayama, and meditation classes by many as an antidote to the fear and nervousness inherent in to more than 60 elite athletes. Five of doing fast-paced and dangerous sports. those practices are now available on The Pursuit of Happy Hips, a DVD with athletes To learn more, we talked to cross-country skier Chandra such as freestyle skier Shannon Deanne Crawford, alpine skier Emily Brydon, and freestyle skier Shan- Bahrke demonstrating the poses. Find it in non Deanne Bahrke about yoga’s role in their performance. Lululemon Athletica stores and online from retailers like Amazon.com. DEVON KERSHAW by Diane Anderson, Charity Ferreira, and Andrea Ferretti 34 YOGAJOURNAL.COM FEBRUARY 2010 www.storemags.com & www.fantamag.com

“ I am absolutely so grateful to my yoga practice for bringing me that awareness of breath. When the nerves are running high, the things I’ve learned in yoga help to ground me Emily Brydon, Canadian Alpine Ski Team and bring me clarity in the moment. Emily Brydon is a two-time Olympic contender who has seven World Cup medals to her credit. In the 2010 Chandra Crawford, Canadian Winter Olympics, she’ll compete in downhill, Super-G, Cross-Country Ski Team and combined skiing events. Chandra Crawford won a gold medal in the 2006 Olympics in the individual sprint freestyle event, and two World Cup gold medals in 2008. In the 2010 Winter Olympics, she’ll compete in the individiual sprint classic and the team sprint freestyle. When did you fall in love with cross-country skiing? My parents put me on skis at one—as soon as I could walk. Tell us about your yoga practice. I started doing Ash tanga when I was 16, but for the past five years I have gravitated more to- ward Yin and a flow practice. As an athlete I’m pushing, striving, and going beyond my limits on a daily basis, but in yoga I’m able to let go. Yoga has taught me balance and accep- tance. It helps me recuperate. And every mindful Yoga gives you the tools to calm moment of yoga class is enjoyable, including that ‘‘ your mind and body. I just see more feeling of total peace at the end. How has yoga affected you in your races? The of a conscious awareness of what biggest thing I’ve been able to translate into racing my mind or breath is doing. And it is the focus. Cross-country skiing takes a lot of con- helps me bring it back. centration, and when I was younger it was so tough. When I started yoga, it was initially so hard for me How did you become an Olympic skier? I started to keep my single point of focus throughout a whole racing when I was six years old and never looked left: Jed Jacobsohn/getty images; right: aca/peak photography class. So learning that has really been awesome. back. The thing I love the most about what I do is Do you meditate or do any breathwork? My mom when I’m on top of the mountain, alone, looking has been a transcendental meditator, so that’s how around at the beautiful scenery and getting ready I got the name Chandra—I was born on a full moon. to charge out of the gate. She taught me pranayama at a very young age. Now Why did you start doing yoga? In 2001 I was in I mostly do the breathwork in class, and I find any Alberta doing rehab for a knee injury, and I started kind of focus on breathing amazingly beneficial. practicing. It’s a great addition to training. When How did it feel to win the gold? Crazy. When I you are coming back from an injury, you can really saw that red line in the snow and I realized I was heal. I did basic Ashtanga. I’ve also done restorative going to cross it first, I remember smiling and think- yoga during big, heavy, physical blocks of training. ing, ‘I’d better put my hands up.’ I was overwhelmed. What’s your practice like today? Sometimes But that presence of mind to get to that point came I work out two or three times a day. I run out of from my yogalike focus on every moment, every steam. So that’s when I do restorative. It’s hard to do stride, making it my best. I was totally immersed in Ashtanga or Bikram when you are training so hard. the process. It really speaks to taking your practice I’ll do those on the weekend, when I’m not spending into every aspect of life. hours in the gym. But the breathing is always there. fEBruArY 2010 yOgajOurnal.cOm 35 www.storemags.com & www.fantamag.com

How does yoga prepare you for races? With In a judged sport, you’re always skiing, there’s a lot of fear and nerves involved. I comparing yourself to others. do a lot of breathing practices before I go to the “ starting gate. It’s a big part of my prerace plan. It’s Yoga has really taught me to be my meditative ritual. I try to clear my mind before OK with what I have and to work competing. And I use my breath to get to that point. within myself. I do a breathing meditation before, and then bring it back to my normal breath before I go. But in that process I try to clear my mind and calm my nerves, and the breath really helps—it helps me get over any fear. Day to day, I do minimeditations. I have a goal of three times a day: when I wake up, during the day, and when I go to bed. Does your practice affect your daily life? I’m a really busy person. I like being busy. Yoga helps me slow down. It has taught me a lot of mind control. I was born in the wilderness, in a log house built by my parents. It wasn’t the exercise of yoga, but rather the mentality of yoga. When I come to a busy city, yoga gives me a little getaway to calmness that should be more prevalent in my life. It gives me a chance to slow down. Shannon Deanne Bahrke, U.S. Freestyle Ski Team something that really captured me, because I wasn’t Shannon Deanne Bahrke won a silver medal in the 2002 just sitting there holding a stretch—I was moving Olympics in the moguls event. Other trophies include my body, trying to hold a pose. a 2003 World Championship bronze medal and a 2007 What’s your practice like? I’ve been doing a lot World Championship silver medal. In the 2010 Winter of at-home videos. It’s what I have time to do. I Olympics, she’ll compete in the freestyle moguls event. warm up with a little bit of breathing, and then do a How did you become an Olympic skier? I was just a stretching Power Yoga video. It’s perfect: it’s short; kid that went skiing with my family and friends on the it’s sweet; it’s everything that I need to stretch—and weekends. When I was 12 years old, the head coach of then it ends with a little bit of Savasana. the Squaw Valley freestyle ski team, Ray deVre, saw how What has yoga taught you about being an ath- crazy I was and that I was in need of a little direction, lete? To hold some of the poses that we do in yoga so he asked me to join the team. Mogul skiing looked takes so much strength, but it’s not just strength absolutely awful, but when I went out that first day with gained from lifting weights in the gym. Yoga has the team, I was instantly hooked. I loved the people, the opened my eyes to this whole other world of being atmosphere, the competitiveness. But most important, I strong and calm and a different kind of athlete that was drawn to the fun. I never really knew was out there. Who got you into yoga? About five or six years ago, What’s surprised you most about yoga? I love it in my friend, who is also an athlete class when there’s a supergood vibe, and everybody’s and was into Bikram Yoga, said, energy is working as one. Maybe you came in with a “You’ve just got to do it. I hate bad attitude or had a tough day, but now everyone’s stretching, and this is something energy lifts you up. That doesn’t happen very much top: jonathan selkowitz; bottom: robin o’neill/blissology inc. that’s kind of replaced that for on the mogul course, where you’re fighting amongst me.” And I was like, “Well, I hate yourselves, trying to give yourself your own energy. stretching, too!” I really don’t think But when you’re in class, all those people can lift you. of yoga as stretching when I’m That’s just incredible. ✤ doing it; it’s more about moving in your own body and being cen- tered, and also about feeling strong trying to hold the pose. That was 36 yOgajOurnal.cOm FeBrUarY 2010 www.storemags.com & www.fantamag.com

Inspired by weight loss surgery Why is weight loss surgery so successful? It’s simple! By stretching out the upper part of the stomach with very little food, you feel full faster and are not compelled to consume as many calories. It is this same principle that inspired leading weight loss surgeon, Dr. Michael Snyder, to develop a system designed to help people feel full and eat less without going through surgery. Fullbar is an ™ all-natural supplement bar you eat 30 minutes before your regular meal with a full glass of water. When combined with ™ water, Fullbar stretches out the top part of the stomach and makes you feel full so you will essentially eat less at mealtime. What could be more simple? Dr. Michael Snyder is a board- certi

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eating wisely by Jessica Berger Gross an honest meal ( A woman applies the concept ) of truthfulness to her relationship with food. Back in the second grade, a boy in my class dubbed me “Bubble Berger.” It was a terrible nick- name, but it fit an overweight little girl like me. Life was hectic for my parents, and it took a toll on our diets. Mealtimes were about filling up quickly on whatever was most convenient—usually junk food and greasy takeout. Beneath the surface, home wasn’t a happy place, and for me, eating was an anes- thetic. I never made the connection between what was going on in our family, my eating habits, and my expanding waistline. I just ate. My first glimpse of salvation came when I was in high school, attending a summer theater pro- gram. One day Tara, the program’s dance teacher, photos: sheri GiBlin; food stylist: karen shinto vegetarian chili (recipe on page 44) yogajournal.com 39 www.storemags.com & www.fantamag.com

eating wisely demonstrated a Sun Salutation. Usually to a related yogic ideal—brahmacharya I felt awkward in her class, but moving (moderation). According to Patanjali’s through the poses that day, I felt weight- Yoga Sutra II.38, a balanced life is char- less, as though I were flying, yet connected acterized by moderation in all things. to something beyond the constraints of The first time I came across this concept my overweight body and tempestuous as it applied to eating habits was in Ram life at home. Dass’s 1970s handbook for a spiritual life, In my mid-20s, I began practicing Remember, Be Here Now. He discussed yoga regularly. Yoga classes were safe mitahara (moderate diet), advising read- spaces where my fellow yogis and I could ers to eat light, healthy, unadulterated open up to each other about our strug- foods. He said that after a meal your stom- gles with food and body image. But more ach should be 50 percent full with food, important, unsure of myself as I was in the 25 percent full with water, and 25 percent rest of the world—at work, at parties, on empty with room for air. What a revela- dates—the yoga room was the one place tion! As a child, I’d been taught to clean where I felt beautiful, where I put aside my plate whether I was hungry or not. my self-doubt and the extra weight I car- With Ram Dass’s advice, I began to ried. Still, I continued my unhealthful eat- consistently eat less of everything—not ing habits. At the Jivamukti Yoga Center by starving myself but by becoming aware in New York, my teacher, Ruth, would of that moment in a meal when I’ve had open each class with discussions of yoga just enough, but not too much. philosophy. Often, she’d speak about the Practicing mitahara and satya kept me yogic idea of satya, the practice of hon- honest about how much food I needed esty. How could we become more real— in order to feel satisfied, and also about more genuine, honest, and sincere—with what I was putting on my plate. I listened ourselves and those around us? to nutritionists’ recommendations and gave up packaged foods. Instead, I ate moment of truth lots of vegetables and fruits, made sweet The more I heard Ruth talk about satya, and tangy pineapple my new favorite the more I realized my eating habits were snack, and began cooking with beans and all about a lack of truthfulness. I’d pre- lentils. Who knew that nutty, aromatic tend that a dinner without vegetables brown rice could be so comforting and was a sensible meal. Or that the roll I ate satisfying? Or that a rainbow of roasted with my soup at lunch every day didn’t or skewered and grilled vegetables could “count” because it came free of charge. I be as fun to make as it was to eat? Out told myself that going to yoga class meant went simple carbs and in came new- to-me I could eat whatever I wanted and that whole grain dishes like quinoa salads and being overweight was my genetic destiny. spelt tortillas stuffed with beans and As I learned more about satya and how whatever vegetables I had on hand. I also to apply it to my life, something began to added daily one-hour walks and twice- click: I realized that to eat more truth- weekly visits to the gym. fully, I’d have to get real with myself about One of my biggest revelations came my food choices, portion sizes, and the when I found a simple recipe for vegetar- subconscious meaning that food held ian chili in an old cookbook (see page 44). for me. I started to ask myself some hard The chili, made with salsa, tomatoes, and questions: Was I eating to fuel my body black beans and spiced with cumin and or to placate my emotional demons? Why coriander, taught me a lesson about how did I seem to eat more (and less health- changing eating habits and losing weight fully) when I was tired, sad, or stressed start in the mind. For months, my boy- out? Why did I eat until I was stuffed? friend (now husband), Neil, and I ate the chili all the time, as often as three or four Less Is more times a week. When we first started eating Studying satya and trying to be honest it, Neil would dish up the bowls and serve about what I was eating and why led me them with toasted whole wheat bread and 40 yogajournaL.com february 2010 www.storemags.com & www.fantamag.com

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eating wisely a generous sprinkling of cheese. We’d scoop the toast into the chili, making min- iature black bean sandwiches. It was so delicious we often had seconds. Then one day, we were out of bread. We were beside ourselves: chili without toast? Horrors! To our surprise, the chili was just as satisfying on its own. A few weeks later, Neil forgot to buy cheese. Again, we realized that the chili tasted just as good without it. I found that if I was honest with myself, I was per- fectly content without the bread, cheese, and second helpings. Slowly but surely, my appetite adjusted, and in nine months, I lost 40 pounds. That was almost eight years ago, and with the exception of my pregnancy, my weight has stayed about the same ever since. LIGHT ON LIFE Twee Merrigan + Simon Park Today, I have a greater appreciation for Prana Flow + Energetic the foods that nourish me. Most nights, www.bepresent.com Alignment Teacher Intensive Neil and I make a stir-fry with chewy 1.877.747.7202 Kripalu brown rice, tofu, and whatever seasonal [email protected] March 21 - 26, 2010 vegetables we have in the fridge. Other nights, we make a simple meal of freshly cooked beans with spinach, a soothing split pea soup, or spicy guacamole served with a few crispy tortilla chips. These pilates foods give me energy and a sense of light- ness rather than weighing me down. movement for life TM Eating in moderation has become sec- ond nature, too. I no longer like, much less desire, that too-full feeling. When I want to enjoy foods beyond my daily Transform how your body staples of veggies, fruits, legumes, and looks, feels and moves whole grains, I do enjoy them, and with pleasure: a fresh egg omelet, pasta from a » Buy Pilates equipment, DVDs, and workout toys homey restaurant in Paris, fi sh tacos eaten » Find Pilates classes near you off the dock near our home in Vancouver. » Learn more about Pilates I don’t stress out about weight and my Call for your Free “Pilates Advantage” diet as I used to; it’s stopped being such a DVD and catalog (coupon code: YJ08) struggle. When the occasional junk-food craving strikes, I take it as a sign that what I really need is rest and a little more self- care. When I have a bad day or week, I don’t turn to unhealthful food for comfort as I used to. I eat to live and feel alive— nourished nutritionally and spiritually. ✤ Jessica Berger Gross’s book is enLIGHTened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle Pointer www.pilates.com | 1-800-PILATES (745-2837) (Skyhorse Publishing, 2009). 42 YOGAJOURNAL.COM FEBRUARY 2010 www.storemags.com & www.fantamag.com

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eating wisely recipes Roasted Vegetable Medley roasted vegetable makes 4 to 6 servings medley 2 tablespoons olive oil 4 cloves garlic, minced 1 tablespoon minced fresh rosemary 1 1 ⁄2 teaspoons chopped fresh marjoram 1 ⁄2 teaspoons chopped fresh thyme 1 1 ⁄2 teaspoon sea salt 1 ⁄4 teaspoon freshly ground black pepper 2 garnet yams, peeled and cut into 1-inch chunks 2 acorn, banana, butternut, Hubbard, kabocha, or delicata squash, peeled and cut into ⁄2-inch-thick chunks 1 2 carrots, peeled and cut into 1-inch chunks 1 red onion, cut into 1-inch wedges 1 small turnip, peeled and cut into 1-inch wedges 1 Preheat oven to 400°. Lightly oil a heavy, rimmed baking sheet. 2 Whisk together the oil, garlic, rose- 1 ⁄2 cup black olives, pitted and chopped 1 cup red salsa mary, marjoram, thyme, salt, and pepper Cayenne or chili powder to taste 2 bell peppers, any color, chopped in a large bowl. Add yams, squash, car- 1 jalapeño, stemmed, seeded, and finely 3 cups cooked black beans rots, onion, and turnip, and mix well. chopped (optional) 3 cups blanched, peeled tomatoes 3 Spread the vegetables evenly over 2 cups corn kernels the prepared baking sheet. Roast for 1 Place the avocado flesh in a bowl and Salt to taste 45 minutes, or until the vegetables are mash with a fork until fairly smooth. Hot pepper sauce to taste tender and beginning to brown, stirring Add the lemon juice, salt, tamari or soy 1 ⁄4 cup chopped fresh cilantro, or to taste every 15 minutes. Transfer the roasted sauce, and garlic, and mix well. vegetables to a platter and serve. 2 Stir in the tomatoes, green onion, 1 In a soup pot, cook the onions and olives, cayenne or chili powder, and jala- garlic in the water over a high heat, Printed with permission from The Real peño. Spoon into a serving bowl. stirring frequently, for about 5 minutes. Food Daily Cookbook, by Ann Gentry Add the cumin and coriander and stir (Ten Speed Press, 2005). Reprinted with permission from Extra- over a high heat for a minute. Stir in the VeganZa: Original Recipes from Phoenix salsa and bell peppers, lower the heat, Chunky Guacamole Organic Farm by Laura Matthias (New cover, and simmer for about 5 minutes, makes 4 servings Society Publishers, 2006). stirring occasionally. This guacamole is loaded with cherry 2 Add the black beans and tomatoes; tomatoes, green onions, and jalapeños. Vegetarian Chili simmer for 10 minutes. Use a wooden makes 4 to 6 servings spoon to break up the tomatoes. Add 2 large ripe avocados, pits and This simple dish is easy and tasty the corn and continue to cook for 10 skins removed enough to be a weeknight staple. more minutes. Add salt and hot sauce 2 tablespoons lemon juice to taste. Stir in the cilantro, if desired. 1 ⁄2 teaspoon salt 2 cups chopped onions 1 teaspoon tamari or soy sauce 2 garlic cloves, minced or pressed Recipe printed with permission from 2 cloves garlic, minced 1 ⁄2 cup water Moosewood Restaurant Low-Fat 3 ⁄4 cup cherry tomatoes, halved 1 tablespoon ground cumin Favorites, by The Moosewood Collective 1 green onion, thinly sliced 1 tablespoon ground coriander (Clarkson Potter, 1996). 44 yogajournal.com february 2010 www.storemags.com & www.fantamag.com

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by Marla Apt basics garland pose () malasana mala = garland asana = posture reach spine forward move sacrum release neck and toward floor soften throat pull tops of thighs and hips back press inner heels down evenly and stretch toes forward 46 yogajournal.com february 2010 www.storemags.com & www.fantamag.com

I’m always amazed when I visit India and see people working for hours in a squat on the ground. Unlike sitting in a chair while hunched over a desk, squatting in a pose like Malasana (Garland Pose) can actually improve your posture, stretch your back, elasticize your knees and ankles, and DON’T lift the heels from the floor. help improve your digestive function. Malasana is also a forward bend—the back soft- ens and releases from head to tail as the ankles, knees, and hips flex. The heels root the hips back, and the spine lengthens as it rounds. In addi- tion to strengthening and stretching the feet and ankles and increasing mobility in the hips, the pose allows the back muscles to broaden. As with all yoga poses, there’s a rhythm to Malasana and all its actions. Legendary teacher B. K. S. Iyengar says that asanas become rhythmic when the actions lead to an uninterrupted flow of awareness throughout your entire system. When you’re able to coordinate the actions so that no DO press the heels into a rolled mat individual area of your body is overworking—or or blanket if they don’t reach the floor. being neglected—you can experience an inner february 2010 yOgajOurNal.cOm 47 www.storemags.com & www.fantamag.com

basics 1 Hold on to pose benefits a table to lengthen your spine and press your heels down. Strengthens and brings flexibility to ankles Increases mobility in the hips Stretches back muscles Soothes some causes of backache Strengthens abdomen 2 Practice at a contraindications wall to learn to reach forward Knee injury and to shift some weight onto your heels. Pregnancy high enough so that your arms can reach upward in the squat. If you don’t have a Photos: rory earnshaw/sandbox studio; model: janet um; stylist: lyn heineken; hair/makeuP: veronica sjoen/artist untied; toP: chamPion; Pants: clary sage organics; mat: gaiam table at the correct height, a doorknob may work, or you can open the door and hold on to the doorknobs on either side. Wall ropes, a countertop, a bed frame, or a banister may also work. Begin by standing with your feet to ­ gether. Now hold on to the table or sup­ rhythm and a sense of wholeness in the knees will have to bend.) Just be sure to port and step back a couple of feet. Exhale pose, as if each part of your body is ex ­ use a blanket behind both knees (even if and squat so that your knees are in front pressing itself equally. you feel pressure on only one) so that your of your ankles and your heels under your This includes your heels. Your heels, weight isn’t skewed to one side, putting buttocks. If your buttocks are almost which press evenly into the floor, act as a extra pressure on your other knee. touching the floor, you need to step your counterpoint to your head, keeping you feet a little farther back, away from the grounded as you extend. If you are tight Get a Hold on table. If you moved so far back that your in your hips, groins, calves, and Achilles In this variation (see figure 1), hold on to heels are no longer touching the floor, tendons, your heels may not reach the something firm, like a table, to help you try walking your feet a little closer to the floor. So we’ll begin with some variations find stability while you learn to press your table until you can just barely reach your to loosen those regions. If your knees heels down and lengthen your spine. The heels to the floor. This alignment will help ache in the pose, place a blanket behind variation will also help you stretch your you stay balanced when you are no longer them, between your calves and thighs, calves and ankles so that you can reach using the table for support. to help decrease the amount of flexion. your heels to the floor. The object you Keep your feet together, press the inner (The thicker the blanket, the less your hold on to should be fixed, secure, and edges of your heels into the floor, and 48 yoGajournal.com february 2010 www.storemags.com & www.fantamag.com