OM Yoga and Lifestyle 09.2022_downmagaz.net

WIN! Two yoga goodies bundles to be won from Yoga-Mad — worth £400 each! Yoga SEPTEMBER 2022 – £5.99 WISDOM Prana flow intuition & insight BOOST from the ancients 9 POSES TO REFRESH THE BODY AND MIND Future chPilrdergenn’asnycyog&a proof your 20 page special report yoga business ALSO IN THIS ISSUE... • Amazing studios - held. • FittaMamma - yoga fashion • Pick me - the versatile chickpea • Big muscles - the mighty psoas



OM Magazine Welcome Issue 133, September 2022 Welcome to our September issue. This Published by: Prime Impact month, we’ve got a whole heap of amazing 4 Nags Corner, Wiston Road, yoga goodies for you. That includes lots Nayland, CO6 4LT of practical yoga, anatomy, nutrition tips, Tel: 44 (0) 1787 224040 meditations, recipes and life hacks to [email protected] support you on your journey on the mat. ommagazine.com Perhaps one of the best things about yoga Chief Editor: Martin D. Clark is the deep insight and spiritual intelligence [email protected] behind those simple (but sometimes oh so Designer: tricky) poses. Our Yoga Wisdom report this month highlights some Art Director: Sophie Langton of those powerful messages, to take a deeper look into how this Advertising Manager: ancient practice is still so meaningful in our modern-day lives. Emily Saunders It’s a system of unlocking and unblocking your potential. Each Marketing and every day, via a regular and sustained practice, yoga will free Debbie Engering 44 (0) 1787 220646 your body, mind and soul. Why not give it a try and put it to the test? [email protected] Wherever you are on your journey we’ll be there to support you. Our other special report this month concentrates on pregnancy Jane Lambert and children’s yoga. Another wonder of yoga is that its benefits are there for all, from the very young to the oldest among us. And Subscriptions & Back Issues: Hannah Biggs 44 (0) 1787 224040 September is the most popular birth month too, so great timing for [email protected] all you mums to be out there! Take some time out of your day, sit down, make a pot of chai, and Publishing Director: Keith Coomber enjoy a good read with this month’s issue. Get inspired by some of the remarkable people featured inside, people who demonstrate Managing Director: Julie Saunders the wonderful yoga community that’s out there. Remember you can reconnect with that community at the OM Licensing: Bruce Sawford 44 (0) 1280 860185 Yoga Show in London next month, which takes place from October Accounts: [email protected] 14-16, 2022 at the iconic Alexandra Palace venue. Come and meet the OM team too — let us know what you’d like to see more of in the Yolande Arnold magazine in the future. Visit: london.omyogashow.com Have a brilliant month, you remarkable, unique and gentle soul The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions — you are a child of the universe, no less. Stay awesome. expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publication of any advertisement. Information about products and services featured within the editorial content does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking any exercise programme. Every effort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot, however, accept responsibility for transactions between readers and advertisers. On the cover: facebook.com/ommagazine Eleonora Zampatti Neary Instagram.com/omyogamagazine eleonorazampattiyoga.com @eleonorazampatti Photographer: Wanda Bogacka-Plucinski wandaphotography.com @wanda.photography 3

OM in 30 seconds Contributors Meet this month’s Bethany Platanella sensational cover model, vinyasa teacher Bethany is a yoga instructor and lifestyle Eleonora Zampatti writer based in Miami. She is the founder Neary, an Italian native of AE International, a luxury active now thriving in the retreat company where she personally hustle and bustle of hosts unforgettable adventures for New York City. small groups of active travellers all over OM Meets, Page 34 the world. Follow her on Instagram at @activeescapesinternational and join her mailing list on her website: activeescapesinternational.com Are you ready to bloom? This month we explore Yoga for Steven Schwartz the wonderful world of Pregnancy yoga for pregnancy and & Children Steven is a student of life and a children in our 20-page SPECIAL REPORT lifelong adventurer who brings special report. Whatever a spark of contagious energy to Are you ready to bloom? This month we explore the every situation. He is a successful wonderful world of yoga for pregnancy and children entrepreneur and co-host of the popular radio segment, The Smart in our 20-page special report Guys on Long Island radio. On his journey, Steven has become stage of life you’re at, a practitioner and teacher of hot yoga, received a black belt in yoga is the journey of a martial arts, and completed the New York City marathon. Visit: lifetime. steviegreeneverybody.com Yoga For Pregnancy & Jessica Klasnick Children, Page 44 A certified life and business coach, Deep Dive coach and graduate of RaMa 44 Institute for Applied Yogic Science and Technology, Jess works with a Yogawisdom Unearth the magical library of tools to create change that meanings in your own includes causal coaching, meditation Yoga, a simple, ancient practice, can have a powerful effect not only in honing the body and soothing yoga practice with this and future focus principles. She the mind, but in building on an innate wisdom within that can clear our path toward a happier, more 18-page special report doesn’t teach clients how to recreate meaningful life. That’s something the sages of old knew and something that we are discovering for exploring some of the her best life — she teaches you how to ourselves today. The simple, almost ritualistic act of rolling out the mat for an asana practice becomes a inner truths and wisdom discover your own. Find out more at: gateway to better things, for ourselves, and our connection with all that is around us. It builds curiosity as behind a discipline that’s jessicaklasnick.com we search for greater meaning and our place in the wider cosmos. And it all starts with getting on your mat. been handed to us by the Inside, some of the country’s best-loved yoga teachers explain how yoga nurtures this inner wisdom ancients. Regular contributors: Yoga Wisdom, Page 70 and how we can become more attuned to the insights it brings. Maybe you don’t think of Claudia Brown, Paula Hines, Victoria Jackson, Lauren Bloxham, yourself as a wise person — but doing yoga is certainly a wise decision. Lydia Kimmerling, Kiki Morriss, Sue Pugh 68 Words of wisdom “Be proud of your scars. They remind you that you Don’t miss... have the will to live.” Subscription Paulo Coelho WIN! Two yoga goodies bundles to be won from Yoga-Mad — worth £400 each! ONLY £3.95 A MONTH Yoga SEPTEMBER 2022 – £5.99 • No Contract WISDOM • Delivered to your door intuition & insight Prana flow from the ancients BOOST 9POSES TO REFRESH THE BODY AND MIND Future • Cancel anytime you wan proof your chPilrdergenn’asnycyog&a yoga 20 page business special report ALSO IN THIS ISSUE... See page 27 • Amazing studios - held. • FittaMamma - yoga fashion • Pick me - the versatile chickpea • Big muscles - the mighty psoas 4



September 2022 Cover Story Contents OM Regulars 8 18 3 Editor’s Letter 4 Contributors 8 My Secret Place 10 Letters 12 Yoga Changed My Life 13 3 Ways To Bring More Yoga Into Your Daily Life 14 The Happiness Explorer: A Fresh Start 15 Living The Teachings: Svadhyaya 16 Amazing Spaces: held. 18 OM Loves: Beautiful Things For Beautiful People 20 Yoga Fashion: FittaMumma 24 Planet Yoga 106 OM Books: Great Yoga Reads 108 Yoga Is For Every Body: Your Photos. Your Community 114 OM Lite: My Own Private Yoga Retreat OM Body 28 Yoga At Home: Prana Flow Boost 32 360° Yoga: OM’s Anatomy Academy 34 OM Meets: Eleonora Zampatti Neary 38 Yin & Yang Yoga: A Balanced Practice 40 The Mighty Psoas: Major Muscles 42 Breath, Intuitive Dance & Vocal Expression 48 Yoga For Pregnancy & Children Special Report 46 Yoga For Pregnancy: Do’s & Dont’s 48 A Few Deep Breaths: Exercises For Children 50 Women Supporting Women: The Virtual Village 52 What Is Hypnofertility: Hypnotherapy & Fertility 54 Are You Okay Mama: Navigating Challenges 56 Teaching Yoga To Children: The Iyengar Way 58 The Biomechanics Of Birth: Balance The Pelvis 60 Why Yoga Matters For Young Adults 62 Yoga For Children: For Lifelong Wellbeing 6

66 OMFM 65 Man On The Mat: Revolved Triangle 66 10 Ways Yoga Changed My Life In 10 Years 84 Yoga Wisdom: Special Report 70 The Secret To True Happiness: Vidya Heisel 72 The University Of Life: Michael Hammond 74 The Quiet Wisdom Of Breathing Less: Suzanne Davies 76 Yoga Wisdom: It’s Closer Than You Think: Keith Hart 78 Shine Your Light: Eva Kristlova 80 Living A Life Of Truth: Kat Farrants 82 The Happiness Formula: Ram Jain 84 The Wisdom Of The Seasons: Julie Hanson OM Mind 86 Embodied Living: Embodying Authenticity 88 How To Stop The Mind Scrolling: Bethany Platanella OM Spirit 90 Meditation & Transformation: Deep Connection 93 OM Living 92 Eat Drink Yoga: Healthy Living Goodies 93 Pick Me: Chickpea-Inspired Recipes 96 Nutrition Zone: 6 Steps To A Better Diet OM Family 98 Life’s A Breeze: 9 Ways To Simply Family Life 110 Teacher Zone 101 My Yoga Biz: Jade Gooding 102 Tips On Teaching Body-Positive Yoga 104 Making Your Yoga Business Future Proof 105 Teachers’ Tales: Savasana September OM Travel 110 Pop Up Yoga Concepts: Benelux Retreats 111 Yoga & Yarn: The Perfect Combination 112 Wylder Retreats: Ibiza Time 26 Competition: Win Yoga Bundles From Yoga-Mad 27 Subscriptions: Join The OM Community Today 7

om beginnings My secret place Yogi: Gopala Amir Yaffa & Angel Yaffa Photographer: Jose Navaro Location: 7 Inch Beach, Tasmania, Australia The photo shows Gopala Amir Yaffa and Angel Yaffa, the amazing couple behind Rainbow Kids Yoga, enjoying a partner yoga practice together on a quiet beach in Tasmania, the big love-heart-shaped island south of mainland Australia. Gopala says the island is an ideal natural playground for all yoga and wellness enthusiasts. “It has the cleanest air in the world, the cleanest water, the tallest hardwood trees in the world, the most ancient and untouched forests in the world… and here is also one of the smallest beaches in the world called 7 Inch Beach. A special, pristine place to elevate the soul.” 8

om beginnings 9

N@maste WIN! Two yoga goodies bundles to be won from Yoga-Mad — worth £400 each! Love OM magazine and want to tell Yoga SEPTEMBER 2022 – £5.99 the world? Here’s your chance WISDOM Prana flow intuition & insight BOOST from the ancients 9 POSES TO REFRESH THE BODY AND MIND Future chPilrdergenn’asnycyog&a proof your 20 page special report yoga business ALSO IN THIS ISSUE... • Amazing studios - held. • FittaMamma - yoga fashion • Pick me - the versatile chickpea • Big muscles - the mighty psoas Top teachers Grub’s up I was so inspired by the amazing teachers Confession: I’m not a great cook! But I have to say I’ve featured in your August issue, not only in raised my game in the kitchen recently thanks to some of your Best of British report but also the extraordinary your recipes. They’re generally easy-to-follow, so hard to people working in areas like pregnancy yoga (thank you get wrong (I still do get them wrong sometimes), and they’re always Lolly Stirk, a true pioneer in every sense!) and yoga for delicious — and healthy too! What’s not to like? I’m thinking it may children. It spurs me on in my own work, both on and soon be time for me to revisit my own culinary self-image from ‘Not off the yoga mat! a great cook’ to ‘Yeah, I can hold my own in the kitchen’. The real test Ally, by email will be when I start inviting others over to try out my new plant-based creations. Like yoga, everything is a practice! Special Report: Best of British Di, by email Lolly Stirk om lifestyle Ifbyeoeun’vineflhuaednacebdabbyy tinhethweoUrkKoinf LtohlelylaSsttir4k0, ayepaiorsn,ecehrafnocrepsreagrentahnactyyyooug’vae Bowglsooofdness Love radish omlifestyle Evesarytitshfyininggyomuenale…edalfloirnaatsaisntgyl,ehbeaolwthl y, A46 yporraoriesbufwdfinBgysglteneodetaechhinaaarnh.aetcueisttginraiaf,lrnn;oaegatpthgesmssrLntraoisw,ewhrosttsnoiBrshtpelviseluni,igirRioydbhonesogroleaSeloDxngliufyina,atpunsgtiiLsmgarnlrhpaha,otaknt6eninLriootintnw0ioodheicffni-sgnsnaweatefgd…krhspsdsociictiwetesioraihfaetatctnaanftyennbsnoadhlydela’avaamrsssioassetin–psrfoeuehdr.diaerxtirfdrmiAaehsacc1iltscltnivahliie9svnm.tivclfaonibiSikyneecitnetdrehiinggTafngsneaeoes,nheagartetrwecdnhasotyedrahlidsaea,nirdAEoeTa8ltwainwvsephy0nwBhoroedaapsreatteKwbilcofaleeyrciatry6oywxufBstaooaScbcahauxheons0hpfcftnulcutedpccritlmemiIdaoseteeeirdokotsytrehrWuclshtsmxaroiesrwbeiemtenseLhiaccsienoateaongreroneon.eiteofecaci–oassnleggbionTfntngslksrdotthtatntlrhfearaecaahidiiygnsltiantninottidtteuesnnsornno,eessynehyoS,dgntsetddhtdndtis.saeetwohogo,nhooneeaetHsi—tsatartorfarfthxeflhc,ttnrnrdyiokesuotapnlthhpgaeBecBofhdhweselnaiwa-reohoeeibdelittrtassaenheoreinotiyioirrem(uesmtsnpvtitrghbdoirpoadrnhrrsoanieteefawrnnckseTyuipsytauetoapfadgds,,yhlseeaaorrasteaftptotrhcspshtota.alrmnhisatsmhrostuftphnfnenreiuhmhccesricersyeosabryhceeer:tiatihu’eeeytaolohlaaelhsfrtwLpyetial,yleisielbdstiggnceykinsisoarebr,caorasorshoesaeripeittgnarwtsmreatgcdnwotiead.g)liaieleynlsaafdnalynye,odsTprnaearrnsapasnl:aodatoioerrttepktnhaytonayrLcdekeuns,hmncilefunradooncdaooasasfwsek,oetwscerecghmhlyncnchoEdemaaektfychwaemhehofdgooonnncomltoelbyielepaowiorhlgldoni,hvrroinnrysvuand?lnugie’eg,ategtsns.esarhansiltdytiSvonmblwmhiayodtaewtooeienhofuheina—adrxgmntsordemoptaaeonogbtbleprdwTtmSsafnpieeeeaswmaodevepieeryohsthphbtttlovaxndtdpSggaeexewnrioraherdunewteelewrpetomnMPidoesiilapaacpnecphunpelhayesdcdsayfewrleruIldhatblmw—nnliefaiulfaeraeshtybtanreyeauuedstwlieehooetkrapcarohnesnlhseplhbreltoaSontrpentctganag-eetwuerltnphucfoewychssoeftotsokleniroeeshiawo,pgsrvvhndtoitonnotonepaenrr,useirrnmcsia,sS!ghauabioieeeruaneeattrzowdetccnym)wucrrgreettsmbohwseatsnerlde.sbeo,rloongeooehaeibsfpteler,hrew,rtdrawetabndrijVesualfi-otandds,enfgsaaegwnxe,odo’ctdoenyvarcnouwsaoateeiynacnrafhbmttyeptHipiowateyoetenkgtislanovdnkrntdiidsmohbednnddmhireoeitemroprneen-uoussgfirtriae,gwshdi,ynkeysdianiyeeitntwctedptstnadutpelrr-t’tnnnnahJohhhekegaysthlhtcrt‘tingeeaaamtDtl,taeae,ooroinoedeattarehnlgnyaehhh,eawacnwtkthehSbeanrdomnatioiwdnrsdnhrsausopeowaaetentinllephisdboscemkuahntncdofyun’,dnorprgnewcrfecuasssn,tsiaaweoriiesctticaygowrcsrntottnthe,i1wstrurrtsScnunsrprltSddkroyogirohhultieearm(osoatc9ighnieppeatowna,rtdogiofnainhiarnwohgiorsdociiehtovectft7es.ndsgrFhnouicrsiegeengnatetitgafhenwutevokveS,—oy0mntkjattto’yoinneanraialutdaewharieehceinibli,ogwsnheospwrfshsanvtmldgobtrwpxsaerlirrxegmf.b’ithtaoupxihcehlrcobnheleaeo,aogthcypitcewoslxpHriaaeponhttDndaheeiarn,AgiseveuaferdpmahpefedcBSevcrghmaldleedifrogryos,ioweroggnlrrticoctSnorohrrltne,aycyannoecrr,.syuohrearniopinhwhdgaohthtortonawelbttebveraiSoddlbaahlctri.eehamtierhuasetaieekr’gereninnbnetnpubyalastcEithpdiarlekntrteiureyerratlosHic,,taatttth,agcore,vecnrtrthoratcwn,gch…bietgaswfwstJt.ihehirohehreevrFoyefgunihhiisoptaadsoasrenredclntehaanLhtrcltetbsseiirheeiagarreyreteielmtdwi.nygmeiuinmttn…nrdwrtoA’eeht.nidsoudtSse—nlahttilohirartfsnnie,ifll.rg,skt We think these rnaidceisthw-iinsst,ptihreedy raerceipsiems ploleoktoambsaokleu,tehleyarlathdyisahnindgd! eTlaicstioyulisttle Keep in touch treats with a OM Letters, Prime Impact Events & Media, Super Summer Bowl sawtneitdmhbsteharesrinLeeesmeindoteondta.wDnodivbMidoienwttlhsDe.rTirzoozpclekwe(sitt,ehceutrhceeucmicphbeo)eparpnseldidcseapslr,mipnoeknalecdhos,vwdeerridzwgziletehs 1 Nags Corner, Nayland, Essex, CO6 4LT the herbs. SERVES 2 [email protected] For the salad: L• e¼mbounnachndfrMesihntmDirnetssing • 200g (7oz) rocket • 1 lemon Radishes, Pea and MisoaTSlhfEriRessViscEoaSdt4ainsAntySedrAitshShiIsDthsEuamt wmoeurl.d make a perfect side for an facebook.com/ommagazine • ½ cucumber •••••1•1•1•2•3S5t2t3t5tbas0bb0tptsl0bstbsgpgpDpsas(dp(npi1wd1jiod2elvr7hl.nax,e.3bi6titcgmnlreohaaoaezcomunzdv)kp)sibfitrcrsprpagauoaoeeridtpznddpteieesponrrheslieprvseeaosil twitter.com/OMYogaMagazine •••••1552200p5tggegba((s(11c0p..h.778wooohzzzi))t)ebgaloblumoaeslobsenaebdmrersiriecrisevsinegar • 4 tbsp olive oil Rws2aCeitu.irmrawct1oaAenhib.opdimdtttIlsikeiehnedlsea,sngfh2arltsrptdoheotutloaielsaemarndonrrrba,tregindilennl2nloeesm-gdpavs3aofeeprtaslnfmoiyrpeoigdawnipaondhidinassenngitislotursigsses,pghntaorsoe2ah.,utcwlfsnttivtoc.rlohai,eye.tiiumbehnltsfklhopooeestevhrefaslttmepaelmet1rsonsda,aito,esincalanomdlabdbsa,paleopeanoendusebdfrdiptpsouvs,om2peumemogetmru-narv8ihs.sinetonSiomagibfutmrhaiivutdrnneehmto,udstgeucet.eaaemcnrSdntsatae.ui.isabanlAAsitpousddtdeaoentdldtrynaaedt.2slrhl.ye, • 2 tbsp olive oil • 1 tsp maple syrup instagram.com/omyogamagazine • 1 tsp maple syrup • Salt and pepper 61 • Salt 1ama.nnWidndatfp,isnleheepmtlphyoeecnrhmwojuipinti.chtSe, 2s,qhotuaaleibkveeelzeedospritlyh,o,meopnllaeuspmcolkeof tnswhy.aerItnuleeparaaabvnneoddswfawlr,ophcmioinsmkcthhubenienasteitclehtfmhuoelslfysalt i2onst.phucWoertirtanfphrlgunoeaiurtfantluastdevscedpoaduenarh,brewewrheue.isdleegdoetsinhisentreasauedtauosmof nanalmml foarunkiedtsse,xisncueaclulhetnaustmasntltretaorwnrbaoetuirvnreidesstoin Extras: herbs (e.g. garden cress, parsley, basil) RGerucibpeStfrreoemt PVuebgalinshBinugd.dha Bowls by Jessica Lerchenmüller. • Fresh 1cpc2m.3uai.Wt.craTWtueaophfmsaulemehslbplh,sayeseyktrpparheuaaicentnpthhhddd,.eeaCrrtyryduhpb.rtaiiTsnenni,hnslcdyssethhiosntnaoeltigckacfh,ueersimntaudwltpiwrthxiytateehthanhmdaendegdimer3bnospatac.hallnkSusabeadocllftmkroe..tCslTaiitpcnorshoiaevmemor.insbWnaaeeesnnalgryyosdraihcflrewehw,swahoa,aviaswpttehhleavstrhttes.fhhheraoeeaanmolndmlditvhoeenodisl,. 91 Wisdom journal WIN! 5 nights B&B at Four Views Baía Hotel, Madeira Island - worth £800! I was enjoying OM with a pot Best of AUGUST 2022 – £5.99 of jasmine tea in one of my favourite cafes in Brighton and the idea of BRITISH YOGA keeping a journal of the insights from yoga ONLINE classes and reading your magazine came to fro1m0 yaoroguantdeathcheeisrsles me, so that I could hold onto those nuggets WYOHYUEORRGEDATIGFOIIXTGAELT of wisdom that may otherwise get lost in Cacao the busy-ness of life. One of my first entries OM MEETS was a quote from one teacher recently who tFhoeogdoodfs said: “Never let a negative thought in your EJonsceinpiha head, as it’ll then get in your body.” Thanks 9+ENREERSGEISTE for the inspiration as ever. AFPONODRSTBMUOIRNDEDYS KMEaMDdFAIeTUKeAmNINTIGOONne Alistair, by email 10



om beginnings Yoga gave Loren Lazarus the calm and space she needed to be able to conceive naturally for her second child Name: Loren Lazarus Favourite yoga haunts? Age: 48 The Mayura Yoga Centre in Thorpe Occupation: Associate director of pharmaceuticals Bay, Southend-on-Sea (where I company and yoga teacher in training am doing my yoga teacher training Yoga Years: 7+ course) and Split Farthing Hall in North Yorkshire (where I went on the three-day yoga and relaxation retreat). Why did you start yoga? How has yoga changed your life? I started yoga in 2015. I was experiencing an extremely Yoga gave me the peace, mindfulness, stressful, overwhelming phase self-awareness, strength and spiritual in my life prior to that, where I growth that I needed to help me had been trying to conceive a conceive naturally and to put things second child for over five years. that had happened in my life into I was experiencing second time perspective. I am thrilled to say that I infertility and had suffered from was finally able to welcome my second miracle rainbow child into four miscarriages and two failed IVF this world in July 2016. She was conceived naturally and is the best attempts in 2014-2015 (the latter was sibling to her older sister! just before I turned 40 years old). I’d also been on medication for over a Best yoga moment? year before I underwent IVF to try to conceive. In addition, I was working full-time in a demanding job, Taking the plunge and fulfilling my dream of the past seven years of which didn’t help with my stress, nor with my attempt to conceive. becoming a yoga teacher by starting my teacher training course in September 2021. I still work full-time, but yoga is my passion and I I quit my job and took three months out from working to get some want to share my experience with the wider community and with rest, to try to de-stress and have some much-needed ‘me time’. I also other women out there who are battling to conceive and to let them attended a three-day yoga and relaxation retreat in North Yorkshire know that there is always hope and to never give up. I also loved in February 2015. I had never done yoga before and, as I live in attending the OM Yoga Show in London for the first time in 2015 and Hertfordshire, it was quite a long journey to get there…it was a leap meeting like-minded yogis. of faith, but it was so worth it! Anything else? I was finally able to conceive naturally for the first time in five years after I came back from the retreat and began practicing yoga on a I really believe that yoga is a game-changer and its benefits should regular basis. Although I suffered from another miscarriage three be spread more widely. The body and mind are so powerful and if we months into that pregnancy, the fact that I was able to conceive can channel our energy into having a more positive mindset, positive naturally gave me hope and I continued trying for another child. thoughts and a healthier, balanced lifestyle, then we can achieve anything! Yoga totally resonated with me and helped me to relax and de- stress from my busy lifestyle. It also guided me on a more spiritual path, which I desperately needed. 12

om beginnings 3 ways to bring more yoga into your daily life Safia Bowley shares three tips on how to bring more yoga to your day-to-day life 1. Nourish there. If we are sitting on our yoga mat, day-to-day combination of thoughts and in a beautiful and peaceful studio space, emotions that affect us all in different You can't pour from an empty cup. finding this can be fairly straightforward. ways. If we have a regular routine to help Prioritising self-care on a regular basis However, outside of the yoga studio, in the wash away those built-up layers, we will is an investment in you. Nurturing and traffic, in the middle of a working day or be regularly refreshed and connected with restoring to maintain our own physical in a domestic setting with all sorts going our roots and unique identity. Meditation, and mental health first is key; we are then on, other people's voices, energies and even in its simplest form, offers this. better able to support others. No need expectations around, this becomes much This might be a specific yoga-inspired to scrimp on this, thinking it's 'selfish', more challenging. Sometimes we might visualisation, or simply setting aside time we owe it to ourselves (and others). So even start to lose hope. If this happens, to sit quietly, but it might equally be a much else depends on acts of self-care as we can use our breath to help us in getting creative activity in which we become a foundation for a healthy and happy life. connected again. Let the breath relax, completely absorbed. Anything that This could mean allocating time to plan, bring all of your focus to its steady rise and allows those layers of thoughts, worries make and eat healthy and delicious food fall, to the belly, to the rhythm, to a long and internal chatter to fall away, leaving (but forgiving ourselves on the days when exhale. Feel strong and steady in mountain us to find our true self, pure and shining, we just don't have the time or energy! If pose. Plant your feet and stay awhile, without all those other influences. When we can get it right the majority of the time, remembering that beneath any stress, this becomes a habit (it's not something that's good enough!). It could also mean tension or emotional attachment, there is we do once and then don't have to do re-scheduling plans in order to make time an ocean of calm. again), we shine. If we feel stuck, we have for proper rest when it's most needed. It the power within to light a path ahead, could be all sorts of things: spending time “A mountain is completely relaxed and seeing possibilities of action, and we with someone who always brings a smile at ease with itself, however strong the become empowered. Shine, and find your to your face, inspires and makes you feel superpower! better; it could be a favourite walk, food, winds that batter it, however thick place, activity or listening to a piece of the dark clouds that swirl around its “We are shining. And we will never music. Make time to nourish your body, be afraid again.” mind and soul. peak.” - Sogyal Rinpoche - Florence and the Machine 2. Get grounded 3. Shine Safia Bowley is a yoga teacher at Yoga Life No matter what goes on around us, we Yoga isn't a quick fix to make all our studio in Eastbourne (yogaeastbourne.com) learn in practicing yoga regularly to be problems go away. However, the alchemy who has been practicing for over 20 years. able to tap into a feeling of calm, quiet, within a regular practice helps us to shed Find out more at: safiahelenyoga.com inner stillness, and to trust that it is always layers of the stresses, dilemmas, and situations that build up around us; the 13

om beginnings HapThpeEixnpleorsesr How to…make a fresh start in September By Lydia Kimmerling September feels more like the start you so much of what you want, without the • What’s my intuition telling me about my of New Year for me than January constant push. I’ll tell you more about my next steps in life? ever has. Maybe it has something journey with the masculine and feminine • How have I been neglecting my soul to do with returning to school in energy soon. recently? September, after a lovely long • If I was following my joy, where would that break for the summer? With only four more For now, how does a fresh start sound to lead me? months left in the year, once Halloween is you? Could turning a new page and starting out of the way, it’s basically Christmas and a new chapter be exactly what’s needed to In all honesty, you don’t need to wait knowing that the end of the year is drawing breathe life back into who you are and how for the New Year or for September to have in, it’s the perfect kick up your butt to make you’re living your life at the moment? If so, a fresh start, the permission comes from things happen. Which is why I declare this is the month to go for it. you. We do, at times, need to give ourselves September the best month for setting goals permission slips though, which can come and working towards inspiring change in To get started, let’s get down and dirty in the form of vision boards, ceremonies, your life. with the practical (and then we can get rituals or even a new haircut or a pair of Let’s rewind to January of this year: saucy with the spiritual). Ask yourself these shoes. what did you want to accomplish for questions: 2022 and how’s that going so far now that • What do I need to see change in my life by Do what you need to do to have the you’re nine months in? Life can get busy the end of the year to feel like this has been permission to turn that page and write a and things don’t always work out as we an excellent year? new chapter. Why not start this month? had anticipated — my year has certainly • What would working towards and gifted me some surprises. But then I have accomplishing this change mean about me? Lydia Kimmerling (aka The Happiness been doing deep work on being in my • If I wasn’t fearful of getting started, what Explorer) can help you to live…like really, divine feminine and surrendering. It’s one action could I take today? truly live! There is so much more out there for actually amazing how life can still bring you and she knows how to find it! Connect on Great! Now let’s get out of the head Instagram @lydiakimmerling or find out more and into the heart by answering these at: thehappinessexplorer.com questions: 14

om beginnings Living the teachings — understanding yoga’s everyday spiritual meanings SVADHYAYA (self-contemplation, self-study) By Sue Pugh T he Niyamas are the second limb of the eight limbs of you must move and place the various parts yoga. They specifically remind of your body. You could do this without any us of our duties towards real awareness, going through the motions ourselves and are considered with very little thought, or you could work towards staying present with each and every to be character building, encouraging us to moment as it arises. You could notice how look inwards as opposed to the Yamas which the body responds to being positioned a largely have an external/social focus, looking certain way, observe physical sensations, at our relationship with others. watch the reaction of your mind, experience The fourth Niyama, Svadhyaya, is any emotions that show up, and listen to concerned with getting to know yourself your breath. better. Broadly speaking, it refers to any The real test comes when we are activity we might undertake that enables practicing a more challenging asana or Leeds Course for all Movement Teachers us to better understand our thoughts, attending a more challenging class as any Starting October 2022 emotions, motivation and actions. This discomfort that arises can be an important A few places left Please enquire by email self-reflection may help us gain more clarity teacher. This can encourage us to reflect Other courses in 2022/2023: about such things as our habits, strengths, generally on how we cope with life’s Leeds and Brighton Anatomy & Myofascial Movement Courses weaknesses, blind spots and triggers. challenges. Do we immediately turn away Practicing Svadhyaya encourages us to from the difficult ‘stuff’ and do whatever look behind our feelings and emotions we can to feel safe or do we push even and to understand that these things do not harder, believing that without pain there’s define us. Generally, people who are good no progress? If we take the time to explore at noticing how they feel and can calm our reactions to discomfort when we’re on themselves down or adjust their behaviour the mat, we gain a deeper understanding are more likely to do well in life, have healthy of ourselves and then can apply that relationships and have greater resilience. knowledge when we’re confronted Having the skills to reflect in this way helps with uncomfortable situations off the us to better navigate life and can potentially mat. Through Svadhyaya we gain a deeper increase our purposefulness and ownership understanding of ourselves and cultivate an of our lives. inner strength that is invaluable in times of It is fascinating to consider that how we real adversity. practice yoga is the way we practice life itself. Asana practice offers the perfect opportunity Sue Pugh is a yoga teacher and founder of to explore Svadhyaya. To create each asana, vitabonayoga.com and yogainspecialplaces.com

om beginnings Amazing SPACES HELD. Chopp’s history of interior architecture has inspired the design of this one-of-a-kind space. Natural light billows throughout the main 42 Hoxton Square, London N1 6PB room, dappling each corner with the sun’s powerful energy. held.house “I wanted to share this space with friends that I have had the An inspiring new escape has opened in East London, providing an honour of knowing over the years,” she tells OM. “Their passion imperturbable oasis of serenity and calm — held. is Hoxton’s newest and work is profoundly important and I wanted to offer a warm, outpost of yoga, wellness and holistic healing. safe environment for them to share their knowledge to the wider community.” Headed up by Dawn Chopp, this Hoxton hotspot is set to be a leader in wellbeing. Like most people in the city, Chopp has experienced the difficulty of curating an effective work/life balance. “I’ve always wanted to With contemporary and thoughtful flourishes, it’s clear that practice yoga daily, but never found the time to go to a studio,” she 16

om beginnings says. “Instead, I opened one!” Truly welcome to all, held. is sure to become the go-to for those Prior to launching held., Chopp attended various festivals and seeking spiritually-led balance in their lives. retreats worldwide and with this new venture she aims to share “Whether someone is advanced or a beginner they will love our guidance from across the globe in the heart of the capital. classes. Progressing as fast or leisurely as they decide, it won’t be long before they are mastering variations of the Pincha Mayurasana A rich mix of offerings will be available, from sound healing, and the Urdhva Dhanurasana pose — we are excited for what’s to meditation, breath work to ayurvedic lifestyle medicine, on top of come at held. and can’t wait to introduce you to our world.” traditional yoga classes and pioneering events to build relationships within the community. Take a look for yourself…get the held. vibe on Instagram @held.house “Teachers are the nucleus of any studio and should be appreciated and valued. This is our core belief and we aspire to break the mould in the industry by empowering and supporting them.” 17

om beginnings Sandalwood & Musk Room Spray loves Instantly refresh and scent any room with a quick spritz of this wonderfully fragrant room spray. In Buddhism, the sandalwood Beautiful things for beautiful people scent is believed to be able to transform your desires and help you remain alert while meditating. As you would expect, sandalwood Presca Conscious has a woody scent with a bit of sweetness. A great room spray to Capsule Vest get you ready for your yoga or meditation practice. £9 (100ml) High performance, manchesterhomeandliving.co.uk breathable fabrics made from 100% recycled post- consumer waste. Ultimate stretch and fit, with no fussy trims or excess fabric, so you can focus on the task ahead. Muted colour options which reflect the wonder of the great outdoors (available in men’s and women’s in green/black/blue). This mono-material vest can be recycled once it reaches the end of its life, so you can wear it with pride – until it wears out. £35 prescasportswear.com Nee-Ji: The Knee Guru Stratosphere41 Yoga Towels The nee-ji was developed by UK-based yoga instructor, Matt Ryan, Unique yoga towels from new yoga apparel brand, who’s been teaching and practicing for 25 years. It offers safe knee Stratosphere41, turning an otherwise utilitarian product into an support in yoga and meditation postures, mobilises and helps to elevated experience! S41’s founder Lauran Grant, a corporate improve the range of motion of the knee, and also works to create flight attendant, Atlanta entrepreneur and a passionate yogini, an acupressure effect. A simple and safe idea, but a very effective wants to encourage all yogis to get pumped to roll out their mat one! Pack price includes two nee-ji, as well information leaflet plus and flow! Anti-slip and sweat proof, machine washable, ultra- a carry bag. soft and absorbent…let your practice soar into the stratosphere! £19.99 (2 pack) $38 nee-ji.com stratosphere41.com 18

om beginnings Tri-Fit SiTech Bra Whether you are running, cycling or doing yoga, the SiTech Athletic Bra has been designed to not just go under your athleticwear, but to also be the perfect standalone training top. Premium soft touch breathable and moisture wicking fabrics. Secure and supportive fit, includes thermo-welded seam and laser cut ventilation. £60 tri-fitathletic.com Zen Dog Candle The Zen Dog candle is scented with rosemary and thyme essential oils, perfect for meditation, yoga or simply relaxing with your four- legged friend. The candles are hand poured in England in small batches. They are also vegan, 100% natural, cruelty free and plant based, using organic essential oils with lots of aromatherapy and wellness benefits plus vegan soy wax. Non-toxic, no paraffins, no petroleum, no SLS, no artificial perfume, no parabens, no harsh preservatives, no palm wax. 50 hours burn time. £25 sweetwilliamdesigns.com The Retreat Hand Lotion Bring back memories of that magical summer retreat with this sublime, limited edition hand lotion. Inspired by the creator’s very first experience of a retreat, this blend evokes the well- needed cleanse and sense of clarity required for a fresh start. Blended with ginger, lime and orange, The Retreat has a go-to list of ingredients for a detox, and this scent is perfect to reset with. Revitalising and awakening. £25 (500ml) handmadeinharpenden.com Pokita Navy Star Leggings Reach for the stars with these designed-to-be-different star-print statement leggings. Buttery soft material with a slight compression to keep everything in place when running, playing tennis or hanging out upside down on the yoga mat. A handy ball pocket features on one side, with a phone pocket on the other. Made from market leading Repreve material, which recycles plastic bottles into high- performance fabrics, with spandex for four-way stretch. Continuous drawstring waist makes for a more flattering silhouette. 27″ full length inside leg. Quick drying and sweat wicking. Sizes XS to XL. £55 pokita.co.uk 19

Ultimate Vest and Ultimate capri Mamma leggings in Black & Grey designed for pregnant and postnatal women Vest: £59.99 Capris: £54.99 Fitta The award-winning FittaMamma range of supportive leggings and vests is designed to stretch when you stretch throughout pregnancy and without falling down or riding up. Fully opaque, it passes the ‘downward dog’ test without show-through and will regain its shape after your baby is born, making it ideal for postnatal yoga too! 20

HbalniagdchkpImo/gsprtenaycattwaMiltaahtceFtriivtnteiatwMyeaaanmrdlmeFgaegemidnaigntsegrBnritayin amBHcriatagitvheinerIwnmpieitpnyaakraclwntedMigtghpaitonFesgirttsntnaiatMytaaalmndmFaeeding Bra: £39.99 Bra: £39.99 Leggings: £39.99 Leggings: £39.99 High Impact Maternity and Feeding Bra in black /grey Bra: £39.99 Maternity Ultimate Vest, Ultimate Capris and Ultimate leggings in Black & Grey/ Black & Pink Vest: £59.99 Capri length leggings: £54.99 Full length leggings: £59.99 21

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14th 15th 16th October 2022 Alexandra Palace, London y 3 DAYS of Yoga y 100 FREE Yoga classes y 20 FREE Lectures y 250 Exhibitors y 20 Master workshops y 20 FREE children yoga classes y FREE Meditation sessions For further information & to book tickets please visit: omyogashow.com

om beginnings Playnoetga Stories from around the weird and wonderful world of yoga USA: 150 not out Dynamic US yoga franchise, YogaSix, found a great way to celebrate International Yoga Day this summer — it unveiled the opening of its 150th studio. The fast- growing boutique brand, backed by Xponential Fitness, opened the new studio in Dana Point, California. It’s an impressive growth story after just five years of franchising. “We are extremely proud of how quickly YogaSix has grown to 150 studios over the last few years, and we could not have done it without the hard work and dedication of our talented franchise partners,” said Lindsay Junk, YogaSix president. Watch this space…more studios are in the planning. UK: Love cheats Women who go to yoga classes are the nation’s biggest love rats, according to a recent poll. Researchers found that 52% of women who have cheated on their partner regularly do yoga. The research was conducted by a dating site for married people, illicitencounters.com, which asked 2,000 female members which sports they did. Yoga was number one for love cheats, followed by running and then tennis. Three quarters of the cheating yoginis said the practice boosts their sex lives – just like rock legend Sting, who once claimed yoga helped him and his wife make love for hours. 24

om beginnings UK: Show time Make sure you get OM next month! It’s been a long three-year wait, but the OM Yoga Show is finally back in 2022 and next month we’ve got a full preview edition to tell you what to expect at Europe’s biggest yoga gathering. This year’s event is expected to be bigger and better than ever before with yogis desperate to connect once more after the events of the past couple of years. Expect lots of free classes, unlimited inspiration and high energy all in one big yoga weekend at North London’s iconic Alexandra Palace venue. See you there! Italy: Out of this world There are lots of wonderful places to practice yoga in this world, but how about space? Italian astronaut Samantha Cristoforetti, recently showcased a few poses from the International Space Station. She’s already built quite a following on TikTok making videos on board the ISS, but is now testing her anti-gravity yoga to the extremes. She posted on Twitter: “Who says you can’t do yoga in space! At least you can try. Looking forward to trying out the full yoga plan @CosmicKidsYoga prepared for me!” Now that’s living life to the limits. Photo: Samantha Cristoforetti, Twitter account India: Wellness awaits India is great for so many reasons — it gave us yoga, that’s good enough! — and now it is getting recognition as a leading wellness destination. The country recently ranked 12th in the top 20 largest wellness tourism markets in the world, reflecting its deep heritage in yoga, meditation, Ayurveda and other spiritual disciplines. Tourism chiefs reckon more people are choosing health and wellness holidays in India to recharge their batteries and refresh themselves post pandemic. If you need a yoga vacation, you know where to go. 25

Competition WIN Yoga goodies assortment from Yoga-Mad (two to be won) — worth £400 each! This month we’ve teamed up with Yoga-Mad, the yoga equipment experts, for two lucky readers to win a brilliant bundle of yoga goodies. Includes luxury new yoga kit by TAVI, yoga mat, props and everything you need to be the best version of yourself on the mat. Each bundle worth £400 each! To enter visit: ommagazine.com/yogamad Start your yoga journey with this Yoga-Mad bundle worth over £400 (two prizes to be won). Win an eco-friendly Cork Yoga Block, Cork Yoga Brick, 2m Organic Yoga Belt, SureGrip Natural Latex Yoga Mat, all to go inside your new Deluxe Yoga Prop Bag. Pair this look with your new High Waisted Tight, Studio Bra, Tank Top, Cropped Hoodie and Savvy Grip Socks by TAVI. Trusted by yoga teachers, studios, as well as individual yogis and yoginis around the world, we are confident you will love these products at your next yoga class in the studio or at home. Explore the world of Yoga-Mad at: mad-hq.com/yoga TERMS & CONDITIONS Two prizes to be won. Colours are subject to availability. Closing date for entries: 14th September. 26

Great reasons to subscribe Zen vibes Top teachers Introduce the calming vibes of yoga into your house- Exclusive interviews and insight from some of the hold with a regular OM subscription. world’s best-known yoga instructors. Yoga anatomy Inspiration overload In depth 360º asana exploration by Dr Kiki Morriss, a Feel connected to the wider yoga community to stay medical doctor, yoga teacher and author. inspired each and every month. ONLY £3.95 A MONTH WIN! Two yoga goodies bundles to be won from Yoga-Mad — worth £400 each! • No Contract • No Commitment • No Hassle • Cancel anytime you want Yoga SEPTEMBER 2022 – £5.99 • Delivered direct to your door • You are in complete control of your subscription WISDOM Prana flow OR £39 FOR AN ANNUAL SUBSCRIPTION intuition & insight BOOST from the ancients 9 POSES TO REFRESH THE BODY AND MIND Future chPilrdergenn’asnycyog&a proof your 20 page special report yoga business ALSO IN THIS ISSUE... • Amazing studios - held. • FittaMamma - yoga fashion • Pick me - the versatile chickpea • Big muscles - the mighty psoas To subscribe visit ommagazine.com/sub

om body YOGA at Prana flow boost Refresh body and mind: 9 postures to boost your prana flow. By Laura Dodd T his series of postures is about connecting body, mind Move through the following invigorating sequence, connecting and breath through a moving meditation; it’s about breath and movement, to let your energy flow and refresh the body boosting the flow of prana, or energy, throughout the and mind. You will need one yoga block and always listen carefully body to fully refresh both body and mind. to your body throughout the practice to do what is right for you. Asana, the physical poses, and pranayama, the Breathe deeply and enjoy. regulation of breath, was developed to circulate, cultivate, and control prana. When prana flows efficiently, both our voluntary Let’s get started! and involuntary functions work at the correct levels, which can help promote a calmer mind, increased stress resilience, higher Watch the mini session with Laura Dodd on the OM website or concentration levels, healthier digestion, more restful sleep and app, brought to you in partnership with The Yoga Class. therefore improving our overall wellbeing. Visit theyogaclass.co for the full-length class, plus 250+ more on-demand classes. 1. Utthita Trikonasana 1. Utthita Trikonasana (Extended Triangle Pose) (Extended Triangle Pose) From standing, facing the left-hand side of your mat, take a wide step out so your feet are roughly 3-4 feet apart. Turn the right toes to face the front of the mat and bring the left foot to around 45-90 degrees, making sure the heel of the front foot is in line with the middle arch of the back foot and the back foot is grounded. Bring the arms parallel to the mat. As you inhale, reach the right arm forward and draw the right hip back in space, hingeing at the hip. Exhale as you bring the right hand to a block, your shin or the mat. Keep length in the sides of the body, the shoulders in line with the hips and legs and the chest rotated to the sky. Inhale, as you take the gaze and the left hand up. Hold for five deep breaths. Repeat on the other side. 2. Utthita Parsvakonasana 2. Utthita Parsvakonasana (Extended Side Angle Pose) (Extended Side Angle Pose) Come to a Warrior II posture, right foot forward. Making sure the front heel is in line with the middle arch of the back foot, the back foot is grounded at around 90 degrees with the outer edge of the foot pushing into the mat and the front knee is tracking over the front ankle. Hold the lower body steady in this position. Take an inhale here. Exhale, bring the right forearm to the right thigh or the right hand to inside the foot or to a block. Inhale, sweep the left hand down and forward to create one line from the outside edge of the left foot to the fingertips. Keeping the torso rotating to the sky, and keep length in the side body, as you draw in through the lower ribs and abdominals. Breathe here for five Ujjayi breaths, before repeating on the other side. 28

3. Utkata Konasana om body (Goddess Pose) 3. Utkata Konasana (Goddess Pose) From standing, facing the left-hand side of your mat, take a wide step out so your feet are roughly 3-4 feet apart and feet are in line with each other. Draw the toes to face the corners of the mat so the feet are around 45 degrees. Take an inhale here, on the next exhale, bend the knees and drop the hips down, keeping the knees tracking over the toes. Engage the glutes as you draw in through the lower abdomen and draw the shoulders down the back and bring the hands to heart centre. Hold for five deep breaths. 4. Skandasana (Side Lunge Pose Or Half Squat Pose) 4. Skandasana (Side Lunge Begin in Goddess pose, take an inhale. Exhale, start to drop Pose Or Half Squat Pose) the right hip down towards the mat towards the right heel, keeping the left leg long. Keep pushing the hips back, as you 6. Parighasana (Gate Pose) lift through the chest, keep the shoulders drawing back, as you Begin kneeling with your thighs perpendicular to the floor, root down through the left heel and flex the toes. Gently draw keeping your pelvis in neutral and your hips over your knees. the right knee away from you to the side. Drop into the hip as Draw the right leg straight out to the side, right toes generally far as feels good. Modify as necessary: lift the heel, drop the facing the side of the mat and keeping the left side of the hips hands to the mat, hands to heart centre or rotate the chest to directly over the left knee. Inhale, reach the left hand up to the sky. Stay for five strong breaths. Repeat on the other side. lengthen through the spine. Exhale, slide the right hand down the right leg, to either rest on the shin or thigh, as you reach 5. Parivrtta Trikonasana the left hand towards the right toes. Lengthen through the (Revolved Triangle Pose) sides of the body as you gaze up. Keep breathing here for five strong breaths. Repeat on the other side. 6. Parighasana (Gate Pose) 5. Parivrtta Trikonasana (Revolved Triangle Pose) Come to standing at the back of the mat. Step the right foot forward around 3 feet with the right foot facing forward and the left foot to around 45 degrees. Make sure your feet are hip-distance apart and your hips are squared to the front of the mat. Come to place your right hand on your lower back. Inhale, lift the left hand up, lengthening through the spine. Exhale, hinge at the hips, lowering the torso down and reaching fingertips to the top of the mat. Lower the torso down to a place where you feel you can keep the spine long and the chest open. Variations are to either drop the left hand to a block or the mat, inside or outside the front foot. Inhale, lift the gaze and the right hand to the sky, drawing in through the lower ribs and belly and twisting the torso to the right-hand side of the room. Hold for five deep breaths. Repeat on the other side. 29

om body 7. Salabhasana (Locust Pose) 8. Dhanurasana (Bow Pose) Come to lie on your front, palms facing down, next to the hips. Draw the shoulder blades together and engage the glutes, as the feet point and the legs draw into the mid-line. Inhale, lift the chest, the feet and the hands away from the mat, keeping the back of the neck long and keeping length in the lower back. Variations are to either keep the hands by the hips or clasp the hands together behind the back. Hold for five deep breaths. 7. Salabhasana (Locust Pose) 8. Dhanurasana (Bow Pose) Stay lying on your front, keeping awareness of space in the back of the neck and the lower back. Take hold of the outside edge of the feet or ankles with the hands. Inhale, simultaneously lift the chest and thighs off the mat, as you draw the shoulder blades together, hug the thighs into the mid-line and maybe lift the chest and feet a little higher. Keep breathing here for five strong breaths. 9. Ananda Balasana (Happy Baby Pose) 9. Ananda Balasana (Happy Baby Pose) Bring yourself to lying down on your back as you draw the knees in towards the armpits and the feet towards the sky. Inhale, take hold of the outside edge of the feet with the hands. Exhale, use the hands to gently draw the knees towards the armpits. Keep drawing the sacrum towards the earth and the feet flexed to the sky, as you soften the head, neck and shoulders onto the mat. Hold for five deep breaths. WATCH THE MINI SEQUENCE WITH LAURA DODD ON THE OM WEBSITE OR APP, BROUGHT TO YOU IN PARTNERSHIP WITH THE YOGA CLASS om beogdiynnings om body The Yoga Class is your digital yoga, pilates Yin Yoga: 7 postures 3. Dragonfly Pose (Upavista Konasana) Slowly come to sit on the mat, spread your legs as wide as and meditation studio, YOGA at to cultivate peace feels comfortable, allowing the pelvis to find an anterior, featuring 250+ on- forward, rotation. Keeping length in the spine ease the Cultivating peace with Yin Yoga: a soothing practice with 3. Upavista Konasana (Dragonfly Pose) chest towards the mat, either bringing the forearms or demand classes across Bhavisha Pankhania. Words: Laura Dodd hands to the mat, the chest and cheek to a bolster, or to web and app platforms. A a block and bolster combination. Further modification transformational workout options include a block or rolled up blanket under the sit bones and slightly bent knees or rolled blankets under the for body and mind. knees. Listen to your body, soften and allow yourself to Anytime Anywhere just be for 3 minutes. Exit the pose steadily. theyogaclass.co W ith so much stimulation and pressure from flexibility and mobility by releasing the fascia in the hip, groin and 4. Shoe Lace Pose (Gomukhasana) 4. Gomukhasanan (Shoe Lace Pose) the external world, then add into that our own lower back areas. Come back to seated with both legs internal, mental ‘noise’ of excessive thinking, together and straight out in front of you, strategising, worry and busy lives full of Move slowly through the following postures, holding each pose for cross the right leg over the left so that ‘doing’, we can be drawn so far away from the around 3 minutes, to cultivate peace. Move with ease and intention, your knees are stacked, and the right present moment that we are left feeling off-centre and in a state of noticing what comes up for you, making sure to stay connected to a foot draws in towards the left hip. Then disharmony. calm breath and listen to your body in each posture. For comfort bring the left foot close to the right hip. and support you could have a yoga block, a bolster, warm clothes Variations include leaving the lower leg Yin Yoga can be the antidote to this ‘yang’ of the world, by easing and blankets. extended down the mat (Half Shoelace our minds into a more meditative state of stillness, engaging the Pose), as this may be deep enough. parasympathetic nervous system, and allowing ourselves just to be. Watch the mini sequence with Bhavisha Pankhania on the OM Keeping an anterior rotation of the This Yin sequence will calm the mind and help improve sustainable website or app, brought to you in partnership with The Yoga Class pelvis, either leave the torso upright or fold the chest down bringing the arms 1. Wide Child Pose (Prasarita Balasana) 1. Prasarita Balasana (Wide Child Pose) to rest on the mat or onto a bolster. Come to kneel on the yoga mat with your knees Possible modifications include a block wide and your feet towards each other. Allow or rolled blanket under the sit bones or a the hips to soften down towards the feet as rolled blanket between the knees. There you gently draw your chest, forehead or cheek shouldn’t be any pain in the knees, use towards the mat or your bolster. Feel space eye of the needle as an alternative if you across the back of the pelvis and lower back, as feel any knee pain. Breathe here for 3 you soften towards the mat. Possible variations minutes. Carefully unravel and repeat on are bringing the arms forward, letting the the other side. arms rest backwards to the sides of the hips or through the legs, or finally bring them to rest 5. Sleeping Swan Pose on a bolster. Soften in mindfully to this pose for (Eka Pada Rajakpotasana) around 3 minutes before exiting the posture From Down Dog pose slowly draw slowly, carefully and with ease. your right knee across towards your Anchor your mind on a calm and conscious right wrist, bringing the shin, knee breath, hold for as long as you need. and pelvis to the mat. Make sure you don’t feel any discomfort in 2. Parivrtta Prasarita Balasana (Revolved Wide Child Pose) the front knee and find a position for the front shin that works for 2. Revolved Wide Child Pose 5. Eka Pada Rajakpotasana (Sleeping Swan Pose) you. The front shin should be at a (Parivrtta Prasarita Balasana) maximum of parallel with the front From Wide Child Pose, lift the chest. edge of your mat. The left leg is Twist to the left with your right arm straight out behind you. Keeping outstretched across the front of the chest the spine long fold forwards onto and drawing the right shoulder and the hands, forearms, or bring the side of the cheek to the mat. Possible forearms or forehead to a bolster. variations are to bring the left arm Try to keep the weight evenly forward or around the lower back to the distributed between both sides of right hip crease. Modify by using a bolster the pelvis, using a bolster or rolled under the chest if necessary. Hold for 3 blanket under the left hip if needed. minutes before exiting the posture gently Stay for 3 minutes before drawing and repeat on the other side. yourself gently out of the pose to repeat on the other side. 29 28 30



om body A 360º overview of... Warrior II (Virabhadrasana II) With Dr Kiki Morriss Throughout 2022, OM is exploring all the key poses that Warrior II (Virabhadrasana II) make up the Sun Salutation sequence, yoga’s most Vira = Hero Bhadra = Friend familiar and graceful sequence. By Dr Kiki Morriss Asana = Posture Virabhadra = An incarnation of Shiva and a powerful warrior in Hindu mythology Sun Salutation 2022 This month we look in depth at Warrior II, which can be added to the Sun Salutation sequence to create diversity within the flow. This energising standing pose will help you develop strength, flexibility, balance and focus. Move through the Sun Salutation sequence and from Downward Dog step your right foot forwards into Warrior II. Hold the pose for five breaths, then return to Downward Dog, and continue with the Sun Salutation sequence. Repeat on the left side. MOVING INTO THE POSE OReach your front fingers forwards and MODIFICATIONS your back fingers backwards. OFrom Downward Dog, step your right OBroaden across your collarbones. OIf you have a knee injury, decrease the foot forwards between your hands. OOpen your chest. bend in your front leg. OTurn your left foot out 45º, pressing the OIf you have high blood pressure, hold edge of the foot firmly into the ground. HIPS & LEGS your arms by your side or in Prayer Pose OStraighten your back leg. in front of your chest. OBend your right knee to a right angle OEngage your psoas and hip flexors to and align your knee directly above your flex your front hip. CONTRAINDICATIONS ankle. OBend your front knee and align it OAlign your ankles with each other. directly above your front ankle. OPractice with caution if you have an OTurn your pelvis so it is facing the left OUse your sartorius and tensor fascia ankle, knee, groin, back injury/issue or if side of your mat. lata to keep your front knee aligned over you have high blood pressure. OLift your straight arms at shoulder your ankle and to prevent it from moving height with your palms facing down. inward. REFLECTIONS OUse the quadriceps of your front leg to FOCUS YOUR GAZE stabilise the pose and to stop your front OWarrior II activates the Muladhara knee from over-bending. This will protect (Root) Chakra, Svadisthana (Sacral) OHold your chin parallel to the ground. your knee tendons from overstretching. Chakra, Manipura (Solar Plexus) Chakra OYour focal point (drishti) is along your OUse the quadriceps of your back leg to and Anahata (Heart) Chakra. front arm and to a fixed point straight straighten it. OMuladhara Chakra is located at the base ahead of you. Alternatively close your OPosition your pelvis so it is facing to of the spine and when it is in balance we eyes and draw your focus inwards. the side of your mat. Placing your hands feel grounded, strong, secure and able to on your iliac crests will help you position stand tall on our own two feet. HANDS, ARMS & SHOULDERS your pelvis correctly. OSvadisthana Chakra is associated with your reproductive system and when it is OUse your lateral and posterior deltoids BACK in balance we feel creative, productive, to lift your arms. positive and comfortable with change. OEngage your teres minor and OReduce pressure on your lower back by OManipura Chakra is our powerhouse infraspinatus muscles to externally rotate lengthening upwards through your spine. and is associated with our self esteem, your upper arms at your shoulders. sense of purpose, personal identity and OTurn your palms down to face the BENEFITS individual will. When it is in balance we ground (pronation) by using your are in touch with our inner power, have pronators teres and quadratus. OStrengthens and stretches ankles, legs, a strong sense of purpose, can bring our OSpread your arms apart by using your arms, core and back. ideas into form and have a profound level serratus anterior. OOpens chest and shoulders. of willpower. OUse the lower third of your trapezius OStretches and strengthens shoulders. OAnahata Chakra is the centre of to soften your shoulders away from your OStretches and strengthens hip flexors. love and when it is in balance you are ears. OImproves posture. able to experience the power of love, OEngage your triceps to straighten your ODevelops focus, power and stability. compassion, forgiveness and gratitude. elbows. OImproves stamina. We love unconditionally and embrace life fully when this chakra is open. 32

om body “Every victorious warrior draws his strength from the highest source; his love” - Tapan Ghosh To see previous 360º poses, become Doctor Kiki Morriss is a medical a member of OM Magazine today. doctor, yoga teacher and author of Visit ommagazine.com ‘Nurturing Your Family With Yoga’. Visit: primrosehillyoga.com or ommagazine.com Instagram @kiki.yoga 33

om body OM meets... ELEONORA ZAMPATTI NEARY This month’s cover star is Eleonora Zampatti Neary, an Italian native now thriving in New York City. Here she tells OM about her yoga journey and what the practice means to her. Words and photos: Wanda Bogacka-Plucinski Originally from Milan, Italy, Eleonora importantly, she’s able to attract and It was more like I stumbled into it. In my Zampatti Neary is a yoga teacher, cultivate meaningful relationships in her life, earlier days, while living in Italy, I was currently living in Asbury Park, from her loving husband to a close group of always interested and involved in fitness, New Jersey, USA. Her story, friends who, “are more like sisters”, she says. from dance, Pilates, aerobics, spinning, to although unique, is very relatable and strength training. During my time studying resonates with many women. When I first met her about a year ago, fashion design at university, I decided to get what instantly drew me to her was her fun, a personal trainer and aerobics instructor Having lived through domestic violence, light, sense of humour and her ability to certification. an eating disorder, suffering from anxiety be unapologetically herself. It was very and depression, her teaching and her own magnetic. Little did I know, fitness would become a yoga practice are deeply rooted in her life very important part of my life. experiences. She encourages all of her She’s a woman whose presence is students to embrace their vulnerabilities and undeniable, vibrant, strong, yet very soft and In 2003, after graduating from IED in Milan, draw strength from accepting themselves as loving, especially when she’s surrounded by I started to teach fashion design at the Art they are. her kitties and the people she loves. Academy of Milan. In the meantime, I kept teaching fitness on the side and eventually Despite having gone through a great deal There is so much more to Eleonora adding pilates and spinning certifications to of pain in the past, and still battling with Zampatti Neary than meets the eye. my offerings. recurring depression she never gives up. She has the courage to live her life fully, How did you first get into yoga What made you move from Italy with purpose, setting out to accomplish and why? to the USA? everything she sets her mind to. More I do not have one specific moment that I Despite being busy and having a seemingly can point to where I can say I found yoga. 34

om body full life in Italy, I felt uninspired, tired, and on a positive This is why I led my very first yoga retreat, even depressed. I felt trapped in a life that trajectory of this past May, in Sedona. It was nothing short did not resemble who I really am. growth. For of magical. We hiked, danced, meditated, them, yoga is ate incredible food and practiced yoga, So, I took a break and went on holiday still relatively surrounded by the energy of what I consider to New York City. Well, when I arrived, I new and they don’t one the most spiritual places on earth. instantly fell in love and decided to make a have access to all the drastic change and move. styles and teachers that The retreat went so well, we decided to we have in the USA. I have a make it a yearly thing. This experience also In 2007, I left everything behind and lot of online students from Italy that are inspired me to travel more in the USA and moved to the Big Apple! I had to obtain eager to learn and practice with me and to visit all the national parks. Next on the list a student visa, so I enrolled in a dance be honest, I can’t wait to go back to meet is Zion National Park, Utah. I already put a academy. The requirement was I had to take all of them in person. If all goes well, I will retreat together for September of 2022 and it 20 classes a week, mostly ballet and modern be able to host a retreat and do some live literally sold out in 24 hours! dance. But they also offered yoga so, just workshops in Italy in 2024. to fill my requirement I started to take yoga What style of yoga do you practice classes as well. Those classes were designed Where is your favourite wellness and teach? for dancers, and I remember thinking yoga destination for yoga, a holiday, or seemed so slow. But what I also noticed was, just fun? I teach vinyasa and practice both vinyasa every time I took a yoga class, I noticeably and ashtanga. My wide range of teaching felt better. Without any doubt, Sedona in Arizona. I abilities also includes pilates, yoga, dance went there last year, for the first time, for my and strength training, and you can see all of But the real realisation and transformation bachelorette party and was instantly drawn these elements in my teaching. happened on a day when I had a terrible to it. The best way to describe it is that fight with my boyfriend at the time. During Sedona awakened my soul. There, I felt my Because yoga helps me to connect to the fight he yelled: “You are crazy! You need own power and a sense of peace. This was my feminine power, accept, even embrace, yoga!” So, I did. I stumbled into a Bikram a place I knew I had to come back to again my vulnerability, I encourage my students Yoga class and that one class literally and again. to recognise that as well. This is why I changed me. emphasise and teach my students that yoga is so much more than just asanas…and if The class was 90 minutes, hot as hell, no music, 26 postures, each held for one minute, some even longer. Every minute felt like a huge struggle and at times I thought I was not going to make it through the class. But once it was over, it was incredible; my body was exhausted, but my mind was free! It was humbling and freeing at the same time. I went back every day for a month, and eventually enrolled in yoga teacher training to become a yoga teacher. Looking back, yoga helped me through a very dark period in my life by allowing me to find the courage to change the course of my own life. It was the beginning of a long journey of self-discovery, acceptance and the beginning of the realisation that I am stronger than I realise. Now, I live in Asbury Park, New Jersey, just one block from the ocean, with my incredible husband and three adorable cats. I teach in-person at local yoga studios, as well as in the city and on my online platform. How does the yoga community in Italy differ to that of the USA? When I left Italy there was no yoga community at all. All I know about the Italian yoga community now is it looks vibrant and 35

om body you can see that, then you too can tap into What does yoga mean What do you believe is your true your own light. to you personally? calling in life? What inspired you in the early Yoga teaches me about Being exactly who I am and doing more of days? self-awareness and to be what I love. less judgemental, especially Irene Pappas inspired me to embrace towards myself. It also What are your plans going my femininity and use social media as a allows me to tap into my forward? marketing tool to build my yoga community. strengths and embrace my She also inspired me to work hard and vulnerabilities, imperfections Keep working on my online platform, so stay dedicated and committed to my own and all. that I can reach and teach yoga to people practice. She has been my biggest source of all over the world. My goal is to host three inspiration since I started this journey. How has yoga helped yoga retreats a year (for now, it’s two) and you see yourself, your continue teaching at the local studios where Also, my friend Phylicia Bonanno is one of body and mind, on I live. my biggest inspirations. She taught me to set and off the mat? boundaries, be gentle with myself, believe What do you do when you’re not in myself and be mindful of how I speak to It helps me make peace with practicing or teaching yoga? myself. Every time I need a reminder of my my body as it is right now and own power, I call her. pursue strength instead of I cycle a lot! Aside from cycling, I also enjoy the quest for ‘being skinny’. hiking. These two women are so much more than In a way, yoga helped me just friends, they are like sisters. cope with my eating disorder, What are some of your self-care anxiety and depression. Sure, practices? It allowed me to start collaborating I go to therapy to manage more with the yoga community, artists, these mental challenges but Riding bikes; cycling is my form of self-care. yoga magazines, and modeling for athletic yoga gives me the strength clothing lines. In 2014, I became the founder to accept things as they are, What gives you joy? of Ode to the Moon, a foundation that used have the courage to get help, yoga music and art to bring awareness and see that I am worthy of Spending time with my husband, cats, and on the topic of domestic violence. I also healing my own life. Through watching horror movies. started to regularly post on Instagram and yoga, I know that I am eventually built a large community. In 2018, I enough, and even see my brokenness as a QUICK Q&A became one of the Alo Yogis and started not gift. only working with their athletic brand but FAVOURITE BOOK? also teach at their stores and online platform How do you stay motivated? The Body Keeps the Score: Brain, Mind, called, Alo Moves. and Body in the Healing of Trauma I just take things one day at a time. by Bessel van der Kolk M.D. What are you most grateful for? GO-TO HEALTHY DRINK? Does coffee count? Because I love coffee! My husband, my three cats, my home, health, my incredible friends and my FAVOURITE QUOTE? students who inspire me every day. “The moon understands what it means to be human. Uncertain. Alone. Created What feeds your soul? by imperfections.” Movement feeds my soul. FAVOURITE YOGA POSE AND WHY? King pigeon. Feels like home. What do you think is your purpose? IF YOU COULD TAKE A CLASS AS A STUDENT WITH ANY TEACHER FROM I feel my purpose is to share my knowledge ANYWHERE AND FROM ANY PERIOD and authentic self with my students. To OF TIME (NOW OR IN THE DISTANT help them discover and step into their own PAST) WHO WOULD IT BE WITH AND uniqueness and power. WHY? Irene Pappas and Kirra Michel. Is there a person in your life that ‘truly sees you’ for who you are? Find out more about Eleonora Zampatti Neary at: eleonorazampattiyoga.com or connect with her Yes, a few people: my loving husband and Instagram @eleonorazampatti my closest friends, Cassandra, Noel, Irene and Phylicia. And my cats. Definitely my cats! Wanda Bogacka-Plucinski specialises in yoga, lifestyle and brand photography in the New York How would you describe your Metropolitan area. Visit: wandaphotography.com own teaching style? @wanda.photography My students call me Killer E. I don’t get it, haha…my classes aren’t that hard! I guess I will describe my teaching style as dynamic, fun, intelligent and challenging. 36



om body YIN YANG YOGA Reclining butterfly Why Yin Yang yoga could be the perfect combination when time is tight. By Elle O’Connor In an ideal world we would be able to dedicate as much time BENEFITS OF YANG to yoga that we feel we need. In reality, work and family commitments sometimes mean we have to snatch the ● Strengthens and tones the body. window of opportunity for our practice when we can. Make ● Improves flexibility and circulation. the most of that time with a balanced Yin Yang Yoga practice mixing ● Increases stamina. the dynamic and more restful elements of yoga. ● Calms the mind by concentrating on synchronising movement with breath. Yin and yang are the Taoist concepts representing a balance of opposing but complementary and interconnected energy forces, BENEFITS OF YIN or chi. Yin is grounded Earth energy, internal, passive and cooling, associated with the feminine. Yang is external, dynamic and ● Improves flexibility, mobility and circulation by working warming, associated with action and movement. Yin-yang is always deeply on connective tissues releasing fascia in the joints. a comparative relationship, you can’t have one without the other. ● Stimulates the meridians (energy channels) bringing balance to the organs in the body. If you have a busy and active life you may relate to feeling more ● Reduces stress and anxiety by switching on the para- in yang so incorporating some cooler, slower yin yoga poses into sympathetic nervous system. your routine may help you feel calmer and more balanced. ● It leads nicely into the meditation portion of your practice. Yin Yang yoga is a combination of high-energy movement, much If you are practicing for an hour, split the time in half. Warm like vinyasa, which builds heat and energy promoting strength and up with sun salutations, continue into a dynamic flow and stamina, followed by the more restorative practice of Yin to give us then move on to some strengthening standing postures such a deeper stretch and calm the nervous system. as a warrior sequence. After half an hour your heart will be pumping, muscles engaged and you are hopefully feeling energetic, but ready for a rest. Then pick five Yin postures to hold for 3-5 minutes, or even longer if you are enjoying them! As ever with yoga, if you are a beginner or have health issues or concerns always attend a class with a trained practitioner first to guide you safely through the asanas and avoid injury. Dragonfly forward bend 38

om body HERE ARE 5 YIN POSTURES TO TRY: a bolster or cushion, you can rest there. This is a tough one for some people so don’t worry if you are still fairly upright. You could sit on a Anahatasana, heart-melting pose: A more engaged version of folded blanket or cushion to give yourself some height or bend the child’s pose, this gentle backbend opens the joints of the chest, mid legs a little supporting the knees with props. and upper back, which gives relief to the shoulders and any back tension. Spiritually, this pose opens up our heart chakra. Start on Reclining butterfly: This stretches the inner thighs, groin and all fours then bring the arms forward and sink the chest resting on knees, improves circulation and can help calm anxiety. Start seated your chin or forehead. You can use props like a block to support your with the soles of the feet together and come to lying down with the forehead or even a bolster or a couple of cushions under your torso arms along your sides or overhead. You can add a low block or a for deeper rest. cushion to rest under your shoulder blades to open up your chest if comfortable. Swan pose: Like pigeon pose, this one helps release tight hip joints. It may be quite intense so while Reclining twist: This gentle a little discomfort is okay, pain is twist will help release tension in not, so be mindful of your own body the spine and is great if you have and don’t push too far. According to stiffness in the shoulders or upper yoga we hold emotions in our hips back. Lying on your back, raise so it can feel cathartic to hold this your knees over your hips with one for a while. To set up, start on all lower legs parallel to the floor. fours and bring one knee towards the Slowly let the knees fall to the same wrist and the foot towards the Reclining twist floor on one side. Bring your arms opposite wrist, aiming for a 90 degree out to the sides or in a cactus angle with the lower leg or as far as you can get to comfortably. Let position. Try to keep both shoulders grounded and turn to look in the other leg inch its way backwards until it’s somewhat straight and the opposite direction. Option to straighten the lower leg, or the then fold the chest down, make a pillow with your hands and rest upper leg depending on what gives you a deep stretch. your forehead on top. If this is too much you can rest your head on a As with every yoga practice, finish lying down in Savasana to allow block and stay higher or there is also the option to support your hip the physical body to come back into alignment and the work you or bum cheek with a block or pillow. have done take effect. This is a good time for a few minutes of guided mediation or simple relaxation. Dragonfly forward bend: This is great at improving hip mobility and stretching the inner thighs and hamstrings. It also helps release Elle O’Connor is a practicing yoga instructor, nutritional advisor, writer tension in the lower back. Start sitting with legs as wide apart as you and avid reader. Visit: homyumyoga.wordpress.com. can and hingeing from the waist, bring your body forward as far as comfortable and relax the neck. If you can bring the chest down on 39

om body The psoas muscle is one of the most important The mighty muscles in your body. Natalie Austin offers a few psoas simple insights into how we can learn to care for it 40

om body The psoas muscle is essential for optimal postural alignment, movement and overall wellbeing. Located in the hip joint and lower spine, it gets over used, under stretched and rarely rested. In fact, for such an important and central part of the body, the poor psoas gets rather neglected. What is it? The result: the femur will rest gently into the hip socket, releasing the ‘grip’ of the hip flexors. The spine rests in its natural curve. Both Part of the ilio-psoas muscle group, the psoas major is one of the of these factors free the psoas to let it rest. most important skeletal muscles in the human body. It is the only muscle that connects the upper body to the lower body via all five of Yoga asanas for the psoas the lumbar vertebrae of the spine to the femur, making it essential in stabilising the body’s centre of gravity. There are a range of other yoga asanas that can help stretch and strengthen the psoas. Its deep connection to the lower back means it affects the ligaments of the spine, abdominals, pelvis and hips; it is connected For stability: spinal balance; standing twist; lateral arm stretch; to the intestines, kidneys, reproductive organs, the nervous system, windmill; tree. These also work to strengthen and maintain core the diaphragm and affects the heart and circulation. This extremely strength which helps keep the psoas healthy and supported. complex area needs care, yet a lot of us become completely disconnected from what we can do to look after this important part For stretching: cow/cat with extended leg; cobra; sphinx; crescent of our body. In short, the psoas affects the whole body physically, lunge, pigeon; camel; bridge; psoas lift. emotionally and energetically. Nurturing the psoas for emotional release Constructive rest position Your body has memory and intelligence. What we do through yoga Modern yoga teachers often teach this pose as a rest posture and meditation is mindfulness: we practice listening to the subtle particularly following inversions or backbends, but it is a good pose messages of the body. It holds onto trauma and negative experiences to do to let the psoas rest. that cause stress. We experience emotional responses like anxiety, fear or nervousness, which can all create muscle tension in the psoas Technique: Lay on your back and bend your knees with your feet and this has a direct effect on your gut health and nervous system. on the floor, hip-width apart. If this is uncomfortable, or hard to do, you can let the knees rest against each other with the feet slightly Learning to release your psoas, you can begin healing on a much wider and the toes turned in. deeper level and learn to bring harmony and balance into your body. Try to connect to the idea of being kind to your psoas – it is tired! Through meditation and visualisation, you can connect to the sensation of freeing it from all that it does for you. Practicing releasing your psoas can help you relax and produce the same kind of feeling as you get when you have a massage, practice yin or restorative yoga or just as you are falling asleep. Psoas and the energetic anatomy The psoas muscle is known as the organ of perception. Housed in the location of the lower three chakras – muladhara (root), svadhistana (sacral) and manipura (solar plexus) – it is connected to different aspects of your experience and health. These include issues related to your survival needs, your home, family and relationships, sex, money and personal power. Practicing a yoga sequence to open and stimulate your chakras will help release tension in the psoas area as well as open the energy channels of your meridians. Whole body approach Tending to your psoas is vital in maintaining optimum health on all levels of your wellbeing. Holistically, no matter what your level of fitness or flexibility, how you use your psoas and take care of it is crucial to your life vibrance and experience. By incorporating yoga asanas and mindful meditation to your yoga practice that focus specifically on your psoas, you can create balance, harmony and freedom of movement. Natalie Austin currently teaches yoga workshops on the psoas and the chakras, as well as Yin and Vinyasa yoga at her healing retreat at the edge of Dartmoor in Devon, south-west England. Visit: loveyogatree.com 41

om body Breath, intuitive dance & vocal expression 3 tools to heal the body- mind connection after trauma. By Alyssa Kuzins Iremember it so well. I was sitting intuitive dance guide, it’s very important to humans have bodies that house a mind. We in the bathtub, leaning my head me to bring the conversation back towards experience life through a sensing body. So, against the wall, candles lit, and the body since we live in such a mind-centric in an effort to honour the body as a sacred listening to LeAnn Rimes ‘Chant’ culture. It seems the mind always comes conduit to touch life, and source, body-mind album. My husband was four months it is! into recovering from a traumatic brain first, whether it’s intellect or in meditation, injury at 30 years old, and the life I knew but I’m most interested in humans, and Okay, let’s bring it back in. was gone. The tears rolled down my face Of all the things that trauma takes away as I hid in the bathroom that became from us, one of the most devastating is the more like the cave of my heart in that disconnection to our bodies and from there, moment. I sat there feeling the our body-mind connection. now cool water and touched the goosebumps on my legs. I had The body communicates 80% of spent the last couple of days information to the brain via neural vacillating between moments of weeping, followed by pathways, but when trauma absolute nothingness. Hollow. happens, that superhighway Numb. Just staring into space. gets clogged with traffic and So, when my womb heart cave roadblocks (that means our moment happened, the wave life force energy is low tone, of finally feeling the full-on slat moving slowly). That means of crushing grief was actually a messages are not being delivered relief. efficiently and we feel foggy, lifeless, anxious, unmotivated, You see, I hadn’t felt deeply not creative, and have zero libido. connected to my tears in some time Can you see why you need to lay on because I didn’t feel connected to my major self-compassion? This is very body-mind. My tears seemed to fall from physiological! my eyes all on their own, but I couldn’t feel So once the grief sinks in, the pain of the emotion fully behind them. realising that we do not feel alive is one of the most devastating realisations possible. Now, before I go on, I want to briefly Why? address why I am saying body-mind and not Because life is meant to feel alive. Many mind body. As an embodiment coach and of us also sense this in everyday life as we move through chronic stress, jobs, and 42

om body vampiric schedules that do not contribute to will feel better. And while these are beautiful that want to be heard, like moans, wails or our energy budget but merely take. tools, one cannot discount the three main screaming, is how we use embodiment to embodiment tools to re-establishing our heal. They blend beautifully together and The loss of that body-mind connection body-mind connection. stand on their own separately. takes that zest for life and sucks it dry. 1. Breath Leaving nothing but an empty, hollow vessel 2. Intuitive dance What should you expect? that feels like cold wind is rushing through a 3. Vocal expression barren landscape. Tumble weeds blow in the And what do all of these have in common? The intention of these three modes of wind where abundant rivers used to flow. Emotional expression, liberation, and expression is to release emotion. You might energy. cry, feel energetic, light, or even heavy. No And yet, the solution to this desert is experience is wrong! found in a recipe of reverse engineering. So, in that smelling panic moment in the hospital I had, I sat down, felt my seat, If loud sounds feel weird, try just letting If trauma takes us out of the body, then breathed and came back to the present your breath be loud first. Or make noises in healing brings us back in the body. moment. I let my mind know I was okay the shower. by coming back into the body through my Trauma quite literally and thankfully nervous system, through breath. It also might feel very strange or scary to takes us out of our bodies. Take my husband dance intuitively, but it gets easier and more as an example. His entire body-mind shut It’s vital to remember that emotions embodied as you do it, I promise! It’s not down as he went into full on survival mode. want two things: to be seen and heard, about looking a certain way. Be gentle with He doesn’t remember a thing from his while the above three tools of expression yourself. cycling accident. No pain, no memories. provide an outlet for our e-motions (energy Nearly a month and a half of time gone. in motion) that may be stuck. And just so you know, I healed. He healed! But he doesn’t want to remember this, who The way out, is in. would? And like the book we know The Like a nervous leg bouncing, fingers Body Keeps the Score, which is why upon tapping or an eye twitching, energy wants to Alyssa Kuzins is an embodiment coach, writer, walking into the hospital a year after his go somewhere. and retreat leader with Radiance Retreats. accident, the sheer smell nauseated me, and Body Art is her signature embodied dance I immediately felt unsafe. Slowly and compassionately re- writing workshop and membership to guide establishing the connection between the women to heal through the art of music, intuitive That being said, so often we try to come body-mind by doing breathwork like the dance, breath and writing. Find out more at: at our problems or our trauma from the 478 breath, dancing intuitively to music that alyssakuzins.com mind. We think, maybe if I just talk about helps you feel, and letting out any sounds it more in therapy or meditate on it more, I €%©tŒ) # 2 C.*8UU8 D YOGA & WELLNESS P \"D*) U6P !.U6_ !< Cµ ) ! . 42 Hoxton Square, Shoreditch, London, N1 6PB @held.house 43

Yoga for Pregnancy & Children SPECIAL REPORT Are you ready to bloom? This month we explore the wonderful world of yoga for pregnancy and children in our 20-page special report 44

Yoga brings with it an abundance of health and wellbeing benefits for all, from expectant mothers and those seeking to get pregnant, right through to new mums, their babes, and to the tots and the teens. Yoga just works no matter what your age! For mama — whether you’re expecting your first baby, a new mum, or a hardened earth mother to five amazing little humans already — then yoga can help you through it. For children and youngsters, it’s a fun way to get active, boost body coordination and awareness, as well as take time out from the digital realm (warning: teenagers may even take a break from their mobile phones!). Yoga is the journey of a lifetime, whatever stage of life you’re at. The most important thing is to just get on that mat. Contents 46 Yoga For Pregnancy: Do’s & Dont’s 48 A Few Deep Breaths: Exercises For Children 50 Women Supporting Women: The Virtual Village 52 What Is Hypnofertility: Hypnotherapy & Fertility 54 Are You Okay Mama: Navigating Challenges 56 Teaching Yoga To Children: The Iyengar Way 58 The Biomechanics Of Birth: Balance The Pelvis 60 Why Yoga Matters For Young Adults 62 Yoga For Children: For Lifelong Wellbeing Play it safe: Please note that all articles in this report are for information only and are in no way meant as a replacement for medical care. Please consult an expert, your GP, or another qualified medical professional before commencing any yoga practice during or after pregnancy. 45

Special Report: Yoga for Pregnancy & Children Ardha Chandrasana with support YpOreGgAnaFnOcRy The do’s and don’ts of yoga during pregnancy. By Sarah Delfas a pregnancy class, a student may enjoy with the strong desire of the teacher to this asana by working against a trestle nurture students through this important Many women turn to yoga or a wall with the help of a chair for the time of excitement, and perhaps anxiety, for the first time when they become pregnant. Perhaps back foot, support for the arm and maybe all bring a warmth and joy to the room. they feel a need to prepare their bodies for the changes ahead, even the head (see photo). The struggle of Experiences and problems are likely to be culminating in the marathon of childbirth. Or perhaps, instinctively, they are drawn the balance is removed, the body is well shared and discussed and solutions found to a less aggressive and more sensitive, inward-drawing practice. supported (even the head may be rested) where possible through the yoga practice. Yoga, when practiced correctly, can and the focus turns to the space created The book, ‘Iyengar Yoga for Motherhood be a huge benefit both to mother-to-be and her unborn child. BKS Iyengar’s work in the abdomen, a welcome extra benefit - Safe Practice for Expectant and New has given Iyengar yoga teachers very clear guidelines on how to work with being the relief of backache. Other pregnant women, the focus being, first and foremost, that there is no injury to the asanas are similarly adapted to cater foetus and no pressure on the abdomen. This requires a more sensitive approach for the growing foetus and the needs Baddhakonasana with height for buttocks and to yoga practice during pregnancy. For of both baby and mother. support for hands to give space to abdomen newer students, this is where a properly qualified teacher is essential. Students Yoga, when may ask for a list of asanas to practice practiced correctly, during pregnancy. These lists exist but as often in Iyengar yoga, it is how these can be a huge asanas are practiced and supported that benefit both to matters. mother-to-be and her unborn child. A pregnant woman walking into an Iyengar yoga pregnancy class is likely Not surprisingly this deep to find not only plenty of bolsters and understanding of the needs of blankets but firmer blocks and other types the pregnant mother and child of props on hand to facilitate a safe asana combined with a sensitive and practice. Ardha Chandrasana (half-moon nurturing approach brings a asana), for example, in a regular class is special atmosphere to Iyengar yoga an asana you would normally associate pregnancy classes. While Iyengar with the effort and challenge of balancing yoga teachers are known for their on one arm and one leg (see photo). In rigour and detailed instructions, discipline and focus, pregnancy classes have their own ambience. The softness of bolsters, the welcome support of props, the increasing softness of the pregnant mother’s tissues and the impending tenderness of motherhood, together 46

Special Report: Yoga for Pregnancy & Children Photos: Jayne Orton of Iyengar Yoga Birmingham Mothers’ by Geeta Iyengar (daughter 2. DO listen to your body, accept that you Adho Mukha Svanasana in pregnancy of BKS Iyengar), Rita Keller and Kerstin may not have your normal Khattab, published in 2010, is an stamina and try and embrace and during your pregnancy if there is a excellent guide (in addition to your yoga accommodate the changes rather than history of miscarriage. Again, seek advice teacher) for anyone wanting to practice push through them. It could be that at from a senior teacher. yoga safely in pregnancy and beyond. A some point in the early months you are yoga practice can be adapted to suit all even too exhausted for much more than Iyengar yoga teachers are given clear stages of motherhood. Savasana. This is fine, just talk to your guidance on when they can teach teacher who will advise you how pregnant women. Newly qualified The work of Geeta Iyengar has taught to practice. teachers may only teach students us how to use yoga through the month who have been attending their classes to help regulate the menstrual cycle 3. DO seek advice from a senior teacher prior to pregnancy and who have no and assist with balancing hormones. for any complications in pregnancy, complications. A teacher needs to be Getting this right is important prior to ideally an Iyengar yoga therapy teacher. qualified at Level 2 to teach specific conception, as is optimising the health antenatal classes and at Level 3, with of the mother-to-be with a regular 4. DO take particular care from weeks therapy, to teach multiple births and yoga practice so that she is in a good 11-16 when miscarriages are most likely abnormal pregnancy cases. Such is the state to be carrying a baby through to occur. importance given by BKS and Geeta pregnancy. Practicing yoga correctly Iyengar to giving the correct care to through pregnancy can help with giving 5. DO NOT jump in and out of asanas at mother and unborn baby in pregnancy, birth and Geeta Iyengar also gives clear any point during your pregnancy. albeit one of life’s most natural guidelines and advice for the postnatal conditions. period when the body is recovering from 6. DO NOT do anything that hardens, the pregnancy and birth and the tissues squashes or restricts the abdomen. Sarah Delfas is a Level 3 Iyengar yoga are still soft. And then there is all that teacher and mentor, member of the IY(UK) lifting and carrying that continues as 7. DO NOT practice standing asanas Children, Young Adults and Families the tiny baby grows into a hefty toddler! Committee and mother of four children, What better preparation for that than based in mid-Sussex. a good standing asana practice, ideally established prior to conception, so that you have strong legs to look after your back? Starting yoga before becoming pregnant has other advantages in that students are familiar with the asanas rather than embarking on a double learning curve. Experienced yoga students can even continue to practice asanas like Sirsasana (headstand), for example, with assistance, late into the pregnancy, whereas this would not be advised for someone starting as a beginner during pregnancy. Different women have different needs and conditions during pregnancy, so it is not appropriate to give a quick list of what to practice. Rather, here are few do’s and don’ts to guide you on your way to a healthy pregnancy yoga practice: 1. DO find a well-qualified and experienced pregnancy yoga teacher: search for an Iyengar yoga teacher near you at: iyengaryoga.org.uk 47

Special Report: Yoga for Pregnancy & Children A fberweatdhesep 4 ways to help younger children breathe with more mindful awareness. By Gopala Amir Yaffa Now, more than ever, we need to teach ourselves and our young 2. Have the breath make a sound ones more ways to self-regulate and cope. Using props: It’s a crazy world out there, and • Flutes sometimes a few deep breaths can make • Trumpets a big difference in our tolerance levels and • Whistles in our reactiveness to everything that life • Slide whistles throws at us. Using your body: Breath is life! We can live without food for • ‘Om’ing • Humming about 40 days, without water for a week, • Snoring without sunshine for a while, without sleep • Yawning for a couple of days…but we cannot live • Sighing without the breath for more than a few • Sneezing minutes. • Dog’s breath • Lion’s breath Just breathing deeply is boring for kids • Bee’s breath and yogic breathing exercises are usually • Snake’s breath too complex. But if you decorate the • Elephant’s breath breath with interesting movements and • Bunny’s breath sounds, imagination and fun games, they • Horse’s breath will practice breathing for longer than you • Car breath probably can. • Train breath • Whistling (or trying to!) For the youngest kids, the term ‘breath’ • Darth-Vader breath (like Ujjai) just doesn’t mean anything, and if you use it, you won’t really get a response. Instead, try using words like smell or sniff, which the kids understand and to do, they need to breathe in deeply. Exaggerate your breathing And one more… or smelling enough so that it will be heard • Waves breath: block your ears with your — only then will you see some change in the fingers or thumbs and listen to the sound kids’ breathing. Tell the kids you want to of your breath. It sounds just like waves in hear their breath! the ocean. When you breathe in, the waves come closer, and when you breathe out, With children under the age of six, your the waves withdraw back into the ocean. goal is simply to help them breathe more and to breathe more deeply. Here are four ways to help them do just that. 1. Using visualisation • Butterfly smelling flowers: try it in butterfly pose bringing your nose to your toes! • Smelling flowers and blowing candles: cup your hands to smell the flowers from and then make candles to blow on with your two index fingers. • Bubble breaths: breathe deeply and imagine that with each exhalation you are blowing bubbles of peace or happiness or love into the room. 48

3. Have the breath move shoulders and start twisting your upper something body from side to side. Breathe in as you twist to one side and breathe out as you • Scarves, a sheet of paper or newspaper: twist to the other side. blow on it holding it in front of you, blow it • Elephant breath (can also be up in the air, blow it to each other in pairs. Woodchopper breath): standing with feet • Ping pong balls breath pass: in front of apart, inhale through your nose and lift each other or in a circle pass the ball using your trunk (your hands with interlocked your breath – use straws to help little kids fingers) up, and exhale through your create the right shape to blow with their mouth, dropping your trunk and body mouth. down. • Cotton balls distance breath: how far • Reach and pull: inhale and lift your arms can you blow the ball? Compete against to reach up, exhale and with a pulling yourself bettering the distance every motion (as if you are pulling something) round. bring your arms back down. Repeat a few • Cotton balls across the room: compete times. against yourself trying to bring the ball • Stand and squat: inhale standing up and across the room with fewer breaths every exhale coming into a squat. round. • Breathe and pass twists: sit back-to-back • Feathers: make them move using your with a friend and pass a ball or any other breath. Try blowing from your mouth, or prop from one to the other by twisting nose (it’s easier with one nostril blocked), from side to side. Give and receive with or blow them up in the air. both hands. Inhale while receiving and • Fly, little bird, fly: organise the children exhale while giving. into groups of three. Give each group a • Rainbow breath: on a whiteboard or on long piece of string, and a paperclip with paper, inhale and draw up and then exhale paper attached to it for wings. Two of the and draw down. Use different colours to students will be standing trees, holding the make it more beautiful! string across the classroom. The other is • Breathing and moving: stretch your arms the wind. Thread the bird onto the string. to either side of you and start with small It’s the wind’s job to blow the bird from circular movements moving only your one tree to the other. fingers while breathing very gently. Slowly • Suck it up: inhale through your mouth make the movements and the breath to draw your hand closer to your lips bigger and bigger until your whole body until it is totally sucked in against your moves with the breath. mouth. Stay here for a short moment and • Personal hug breath: inhale and spread then forcefully blow it away from you. your hands to the sides, exhale and hug Practice with other body parts such as your yourself placing your hands on your shoulder, knee or leg, or even suck in and opposite shoulders or even shoulder blow away your friend’s body parts or their blades. Repeat as many times as you want. whole body from across the room! By breathing more deeply we can help 4. Combine the breath with alleviate many problems like fatigue, movement depression and anxiety. Sometimes all we need is more oxygen. Breathe deeply and • Angel’s breath: start with your arms by see the results for yourself! your sides. When you inhale, lift your angel wings (your arms) up, and when you exhale Gopala Amir Yaffa is the founder of bring them back down. Rainbow Kids Yoga Teacher Training. • Washing machine breath/Helicopter Visit: rainbowyogatraining.com breath: place your hands on your

Special Report: Yoga for Pregnancy & Children Women supporting women Women supporting women through the most incredible journey of their life – motherhood. Anyone who is a mum will By Jackie Heffer-Cooke living in these funny nuclear family houses. remember the moment of Other cultures take an altogether more looking at a white stick you’ve and good friends and sisters who are just pee’d on and thinking, experiencing this journey alongside us. inclusive rhetoric of birth. In Africa, for ‘oh my’. Others do not. I was one of the women example, the saying “it takes a whole who felt isolated and lonely during and village to raise a child” is said to have Of course, some of you would have after the birth of my first child 17 years ago; come from the Igbo and Yoruba people of known instinctively that you were building one minute the professional executive, Nigeria, and is adopted as the African way a baby – whereas for others it may come the next minute the mother. I felt a lack of of supporting, celebrating, blessing and structure, understanding, community and as a little more of a surprise. But I bet connection. Happily for me, I’m good at sharing responsibility for the child by the our feelings are a shared collaboration recognising what I need and when I need it, whole extended family. In Africa, many of excitement, anxiety, love, and fear, all so I set about building a new community of mothers and fathers work especially hard, wrapped up in a practical whirlwind of women via clubs and events, but it took a for many hours of the day, for many days of nausea, fatigue, heartburn, and PGP. Sound lot of reaching out to get there. My fear for the year; if the whole community shares the familiar? many is they fall through the social net and care and upbringing of the child, parents end up feeling like the four walls are closing feel more supported, less stressed, less In the UK, being pregnant, giving birth, in on them pretty fast. Another hazard of isolated and therefore happier. Happy and bringing up baby, children, teens, it’s a whole spectrum of emotion and feeling, coinciding alongside career shifts, stay- at-home decisions, nurseries, schools and after-school clubs. Welcome to the modern day equivalent Niyama of ‘surrender’, the realisation that we are no longer fully in control of our own destiny (if we ever were) and that our state of peace and happiness is now dependent on the unconditional love which is bringing up kids. A true Anahata practice. For me, here at ZenMuma and ZenKids, it is all about ‘The Village’. In our somewhat disconnected, hyper real world, a lot of us women have no one to turn to, to share our pregnancy, birth and mothering experiences with, in a personal meaningful way. The lucky among us have good family units, strong matriarchal bonds, 50