Yoga Magazine

Fig. 1. Diagram of the different curvatures present along the spine of human beings. Hyperkyphosis is defined as an facebook.com/official.yogamag exaggerated concavity and convexity. O Hyperlordosis to an exaggerated convexity and concavity (source: Curiosoando.com (Updated December 27, 2018). \"What is lumbar hyperlordosis?\" Available in https://curiosoando.com/hiperlordosis-lumbar) An excessive outward curve at the top CAUSES AND the hand and help the hand perform of the spine is called hyperkyphosis. TREATMENT fine motor activities, such as writing. When viewing the spine from Extrinsic muscles are more superficial the side, the upper back naturally Postural kyphosis is the most common muscles and can originate in a different has a convex depth of around 20 form among young people and adults. area than where movement occurs. to 40 degrees. Hyperkyphosis is The way we move, sit and stand is often Good examples of extrinsic muscles considered present if there is more a major factor in the degeneration of are the large trapezius, which helps than 45 degrees of curvature. The the spine. Actions such as lifting and move the arm through the position consequences of kyphosis on body carrying weight improperly or poor of the shoulder blade, and the broad structure are characterized by a posture maintained for long periods dorsal muscle or Latissimus dorsi, loss of height and flexibility of the of time, can cause wear and tear on which moves the arm towards the spine, as well as a reduced range of the spine. There are also factors of extension. In the case of kyphosis, the motion (particularly in the neck and congenital or metabolic origin that can most important muscular strategy is to shoulders). The shoulder blades are cause a structural kyphosis. Diseases strengthen the deep intrinsic muscles prolonged (away from each other) such as osteoarthritis, osteoporosis, of the back because they attach and the shoulders rotate internally Scheuermann's disease or even vitamin directly to the vertebrae, keeping them as the upper back is rounded. and calcium deficiencies can cause interconnected, aligned and supported. This shoulder position can also kyphosis. The intrinsic muscles are made up of cause a pinching or 'pinching' of two layers. the glenohumeral joint, which, if The main goal when working with left unchecked, can lead to several Hyperkyphosis patients is to create The transverse-spinal group is the common diagnoses, including biceps length in the spine or maintain the deepest layer and is composed of the tendonitis, rotator cuff tears and length that still exists. In our body, we semispinatus, multifid and rotator strains, and bursitis. This chronic have intrinsic and extrinsic muscles. muscles. These are short, layered, misalignment also causes chronic Intrinsic muscles are the deep muscles diagonal muscles that arise from tension in the upper back and neck, whose fibres originate and act on the sides (transverse process) of the headaches, and decreased breathing the specific areas in which they are vertebrae. These muscle groups play capacity. located. For example, the intrinsic an important role in spinal alignment muscles of the hand are located only in by keeping the vertebrae positioned in 51

PHILOSOPHY yogamagazine.com Fig. 3. Reproduction of a Gray's anatomy plate with the muscles of the erector muscle group of the spine highlighted. (source: Henry Gray (1918) Anatomy of the Human Body) facebook.com/official.yogamag Fig. 2. Transversespinal muscles the transversespinal (fuente: \"Transverseespinal muscles the transversespinal | Dolopedia,\" dolopedia.com. https://dolopedia.com/categoria/ musculos-transversoespinales-o-transversoespinosos (accessed Jan. 17, 2022) relation to each other. No matter how strong the extrinsic muscles of the back are, if these muscles are weak, the spine will not be adequately protected from movement and postural challenges. The massive erector muscle group of the spine covers the transversospinalis muscle group and can be easily seen running along the sides of the spine. It travels from the pelvis to the head and also the muscle fibres form a large fleshy mass that is divided, in the upper lumbar region, into three columns: a lateral (Iliocostal), an intermediate (longissimus) and a medial (spinalis). They are very important postural muscles to maintain lever-type spinal movements. When both sides contract, the spine lengthens; when one side contracts, the spine bends; and when the spine is flexed, they help spread. The most superficial or extrinsic muscles of the back include the posterior serratus, trapezius, rhomboids, dorsal latissimus, and levator scapulae. With the exception of the posterior serratus (which helps inspiration and expiration), this group of back muscles acts mainly on the arms and shoulder blades. They are important for maintaining good posture and positioning of the shoulder blade but are not considered primary stabilizers of the spine. YOGA FOR THE TREATMENT OF HYPERKYPHOSIS Several studies have shown the benefits of practicing yoga for those with Hiperkyphosis. On a physical level, yoga asanas can teach proper body alignment (postural awareness), increase strength, and promote flexibility. There are numerous variations of individual asanas, as well as a multitude of ways to sequence the poses so that they are directed to those areas most affected by Hyperkyphosis. In 52

addition, one of the central precepts of Yoga is to be aware of one's mental and physical balance. In Yoga, the practitioner is encouraged to explore many types of balance (e.g., balance between self-acceptance and self-improvement). Growing this emotional and physical self-awareness is also important when it comes to making people with Hyperkyphosis feel empowered and positive to continue with treatment.Greendale et al. (2009) conducted a study with women over 60 years of age who suffered from Hyperkyphosis. The patients underwent Hatha yoga sessions for 6 months. The results showed an improvement in the posture and self-esteem of the patients. At first, people who suffer from Hyperkyphosis have their shoulders and spine weakened by the dribble. It is advisable at first to start with postures on the floor or in a chair. Performing postures on the floor also helps to perform deep breaths and coordinate them with movement. It is not recommended to make postures that further flex the spine, since what is sought is to create length in the column. Initially, it is not recommended to perform postures that the arms and shoulders have to withstand weight. Due to the internal rotation of shoulders caused by Hyperkyphosis it is advisable to mobilise and strengthen them first. It can be started little by little with postures on the ground that force to endure a modest load of weight (e.g. Bharmanasana or Salamba Bhujangasana)

PHILOSOPHY yogamagazine.com Fig. 4. Photograph of Ana Pesce (left), 85, with yoga teacher Rachel Jesien (centre). Due to a herniated disc, scoliosis and osteoporosis, his bones weakened producing the curvature of the spine. After 4 months of various sessions once a week, Ana significantly improved her mobility and posture. (Source: The NY Times. Available in: https://nypost. com/2016/08/08/this-85-year-old-proves-yoga-can-keep-you-young/)

CONCLUSIONS BIBLIOGRAPHY faceb The spine is a complex structure responsible [1] Manuel González González and Fernando Seral Iñigo, Lessons in surgical for maintaining the skeleton of humans pathology: skull, spine, face and neck. Zaragoza: Libros Pórtico, 1977. or some animals. It is not a rectilinear [2] L. Staton, Yoga bones: a comprehensive guide to managing pain and structure, but presents a series of curves orthopedic injuries through yoga. New York: Hachette Go, 2021. that help to fulfil its function more [3] B. Reif, J. Reif, and L. Reif, The Back Pain Secret: The Real Cause of Women’s efficiently. When torsion is too pronounced Back Pain and How to Treat It. 2016. or even reversed, it can cause problems [4] G. A. Greendale, A. McDivit, A. Carpenter, L. Seeger, and M.-H. Huang, “Yoga in other parts of the body preventing for Women with Hyperkyphosis: Results of a Pilot Study,” American Journal the performance of daily functions. of Public Health, vol. 92, no. 10, pp. 1611–1614, Oct. 2002, Accessed: Jan. Hyperkyphosis occurs in those with 18, 2022. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/ excessive outward curvature in the upper PMC1447294/. part of the spine. There are many factors [5] V. A. Archive, F. on Twitter, and G. author R. feed, “How she got rid of her that can produce this exaggeration in the hunchback,” New York Post, Aug. 09, 2016. https://nypost.com/2016/08/08/ dorsal curvature. Several studies have this-85-year-old-proves-yoga-can-keep-you-young/ (accessed Jan. 18, 2022). shown that many of the Hyperkyphosis are [6] “Yoga Poses - 4600+ Yoga Poses for Yoga Teachers to Plan Sequences | of the unstructured type and that by anus Tummee.com,” www.tummee.com. https://www.tummee.com/yoga-poses/ they can be corrected significantly with (accessed Jan. 18, 2022). various exercises and stretches focused [7] A. Burke, “Yoga for Kyphosis,” yogainternational.com. https:// on lengthening the spine. The practice of yogainternational.com/article/view/yoga-for-kyphosis1 (accessed Jan. 19, yoga has proven to be very beneficial both 2022) physically and mentally. The different asanas or exercises that are performed can help Estibaliz Echevarria is yoga practitioner as well as a yoga gain strength and flexibility to the muscles teacher. Since 2019 she has been the personal hatha yoga of the back by correcting hyperkyphosis teacher specializing in postural correction and relaxation over time or if it is too severe at least relieve techniques. She is a certified 200h and 300h RYT. As well, she the pains and other problems that this type made courses in ayurvedic medicine and tantra yoga. of deformations can cause. The practices for Hyperkyphosis are usually aimed at lengthening the spine and the correct placement of the shoulders, in addition to gaining movement. People who suffer from this type of deformation have very worn bone structure, so it is recommended to start with postures on the ground or using elements such as blocks, chairs, etc. That they give security and reduce body weight.

PHILOSOPHY yogamagazine.com HOW YOGA CAN HELP YOU RELEASE BLOCKS OF LOVE Words:CassadyCayne The art of wholeness and healing: Opening to flow, movement, and the power of breath, to calm and activate the heart chakra to its highest state.

\"Those past hurts often an emotional “scar”. And if we don’t facebook.com/official.yogamag prevent us from being fully process and deal with it, these experiences can create stuck energies available to the full and “blocks” in our chakra systems experience of love in and our bodies. It means we may be holding onto tension, repressing fear, the now\". and trying to control circumstances out of worry of being hurt again. How do you heal a In short, it keeps us out of flow and broken heart? How openness. In this way, those past hurts do you open up to often prevent us from being available attract love? Most to the full experience of love in the of us go through now moment, and future. heartache at some point or another. But few of us truly Many of the most powerful work through it and process that hurt solutions have existed for thousands so that it heals and we move on in of years: Yoga is a powerful aide for openness. gently resolving and processing blocks of the heart. In this day and age of increasing technological advances and more When we move in a conscious and more “screen time”, it can be easy flow with breath and prana in our to forget to go deeper. We get tense, yoga practice, we can gently heal un- over-active mentally, and imbalanced conscious sadness, fears, and hurts in terms of harmony between body, from a past breakup that may have mind, and soul. been lodged in our body and energy systems. Love-related blocks are often In love, this can be a big problem. lodged in the heart chakra, where we Most modern people walk around with may have stored heartache, or in the a collection of wounds, attachments, solar plexus, where we may have stored worries, and fears stuck in their bodies experiences of rejection. So when we and emotions. And it can severely hold open and expand our bodies and allow back our ability to attract, feel, receive breath and life-force energy to move and deeply experience love. How? here, we can powerfully heal. When we have traumatic experiences such as going through a breakup, being We can expand and strengthen rejected, or experiencing loss, it creates our aura, heal and open our chakras, allowing more life-force energy to flow through and strengthen us. This in turn allows love to flow once more. Because something we often forget is that love is an energy of expansion and flow. It requires us to let go on some level. Openness is a prerequisite to love. We cannot experience love when we are shut off or trying to control it. In our modern society, we often spend time mentally thinking about love, the idea, and analysis of compatibility and relationships. Sitting in front of the computer, or glued to our smartphone, we may get drawn into the ego mind’s worries and discussions about toxic relationships or unfair treatment, dismal projections about dating apps or the future of love, and more. 57

PHILOSOPHY yogamagazine.com It’s easy to forget in this era, that As an energy healer and teacher of openness. All while longing for the love is an energy and an experience. Twin Flames for the last 7 years, I see heart-expanding, blissful experience We can’t think our way to it. It’s an yoga as an embodied form of energy of true love. embodied state. We cannot feel love if balancing and healing. When we use we are not here and now and available it consciously, it can help us create They often worry about whether to our own emotions - not to mention powerful shifts in our lives. it will ever get better, try to figure another’s. out why things are not working, In my work as a healer and coach, why love is not coming, or why Yoga is a powerful gateway back I encounter so many people who they still feel afraid of not being into the embodied experience of love, long for love but are also afraid of loved, even of being abandoned. the flow of the energy of love and being hurt. And with that as their The mind cannot fully solve that allowing it to safely stream through unconscious set point, they tend to riddle because the reason we feel our hearts and bodies. It is a way to deflect love out of self-protection. unsafe, is the physical body and our ground into the now moment, to They hold tension and shut down their unconscious mind. become present with ourselves. To facebook.com/official.yogamag open to flow. To be available to the \"When we move in a energy and emotion of love. conscious flow with breath In such a busy world, we have to and prana in our yoga remind ourselves to get back to our practice, we can gently centre. We have to consciously make heal unconscious sadness, the choice to be present with ourselves fears, and hurts from a past in our wholeness. breakup that may have been lodged in our body and We are not merely a body or just a soul, we are the combination and energy systems\". interaction between these two. It’s one of the most fascinating and yet challenging parts of being human. To bridge the physical with the higher soul purpose and desires, and to be open to the fullness of who we are. 58

So this paradox creates a frustrating Because we are not directly dealing beyond obsessing over social media facebook.com/official.yogamag dance with their own unconscious and with love and consciously approaching likes or career moves, the ancient conscious intentions - the desire to stay past wounding, we have less resistance practice can help us find realness. safe, versus the longing to experience to letting go in our yoga practice. love. Love within ourselves and without. Often, when we mentally think I find that yoga is a wonderful way about an old hurt, we shut down. Cassady Cayne is a bestselling to open and circumvent resistance. To This is part of why it can be hard spiritual author, soulpreneur and help the deeper aspects of ourselves to heal and move on. So the flow of lightworker, relationship coach, feel safe to release hurt. With the flow movement, embodiment, and breath and creator of Twin Flames 11:11. of movement, breath, and light coming can help us release and heal without She has an academic background through our system, we can release focusing on the issue. It becomes the hurts and heal without re-activating “by-product” of the practice, so we in psychology and history (BA those difficult experiences. They begin have no resistance to it. This makes it in journalism with psychology, to melt away, on the embodied level. exceptionally effective if we make this diploma in history, and history of practice a habit. You can melt away art) as well as coach certification How can you begin to work with blocks in this way. in the law of attraction.Her most this, and be open to love in a bigger recent book 'The Universe Speaks, way? An easy way to get clarity on As a bridge between body, mind, Are You Listening?' was released whether you have been deflecting love and soul, yoga is a practice that can by Hay House/Penguin Random on any level is to feel into your body. allow us to heal the totality of our Sense where there may be tension. being and integrate the higher shifts House worldwide in 2020. Where may there be a contraction, a into the physical. feeling of wanting to protect or pull Website: https://cassadycayne.com/ away? It is a wonderful way to open, Instagram – https://www.instagram.com/ to allow the flow of energy to come Next time you go into your yoga through us. And it can powerfully cassady.cayne/?hl=en practice, work to allow the breath help us clear blocks, and release past Facebook – https://www.facebook.com/ to dissolve these tensions and disappointments and fears, so we are unconscious stuck emotions. Allow available to love once more. cassadycayne/ your intuition to guide you to which Twitter – https://twitter.com/ poses and the length of breath and In a world so full of “noise”, yoga movement benefit you most right now. can be the gateway that helps us cassadycayne Allow your deeper self to show the anchor into our bodies, balance our YouTube – https://www.youtube.com/channel/ way. emotions, and be present and available to love. Beyond swiping left or right, UCUPUs5yGjDBKSGFGaMWjJnw Official Webpage -https://cassadycayne.com/ The most recent book \"The Universe Speaks, Are You Listening?\" - https://www.amazon. com/gp/product/B07YK1BZRJ/ref=dbs_a_def_ rwt_bibl_vppi_i0 59

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag SuYtorgaas In previous issues of Words: Yogi Maharaj Dr. Malik YOGA Magazine, I explored briefly Chapter Even if your goal is not The 'Yoga Sutras' is not a static 1, ‘Types of Yoga’, and enlightenment or you believe you text, it is a practical guide to help you Chapter 2, ‘The Practice can’t achieve the state of Samadhi, tame your mind and to control the of Yoga’, from ‘Yoga this should not put you off studying, ‘thoughts’ that rise in that – so that Sutras’, an ancient book written reflecting, and meditating on the sutras you can move towards the state of by sage Patanjali. Then we moved because in time, as you practice and enlightenment or super-consciousness. to Chapter 3, ‘The Powers of still the mind, it will become calmer. There is no definitive answer to what Yoga’. is the meaning of the Sutras as they If you are new to the subject have over the decades been interpreted This ancient book on yoga matter of the Yoga Sutras just know according to tradition, meaning, explains the meaning of ‘Yoga.’ the book comprises of short poetical philosophy, psychology, and other The focus of this book is on the styled sentences. Each sutra is a methodologies. In the previous issue of mind. If the mind is peaceful – sentence long, maybe even 2 or 3 brief YOGA Magazine, I explored Sutra 4, of then it can attain Samadhi, the sentences. They are designed to be Chapter 3. highest stage of enlightenment. If studied, contemplated upon and have This month I provide a brief snap- the mind is not controlled then their meanings searched for. There shot of Sutra 5 of Chapter 3. it will be afflicted with thoughts are many commentaries written about When this is conquered (samyama), that are not peaceful, which in the Sutras, each with its own style and then there arises the state of Prajna turn will create problems in your approach. The Sutras are designed to (Highest Wisdom) – 5 day-to-day life. trigger the ‘mind’ to think also about the hidden meanings of yoga practice as well as the overt meanings. 60

WHEN THIS IS CONQUERED facebook.com/official.yogamag (SAMYAMA), THEN THERE ARISES THE STATE OF PRAJNA (HIGHEST WISDOM) SUTRA 5, CHAPTER 3 In the last issue of the magazine, is to be discovered. In doing so, a new compared to the solar system I looked at sutra 4 of Chapter 3. That state of mind’s awareness is achieved which has different planets, stars sutra concerned itself with specific and new knowledge is acquired. of different shapes, colours, mass, techniques for the mind to achieve This new knowledge is not academic density, size, all of which perform greater states of awareness. but practical and can be used by the their own unique functions. In practitioner to bring understanding the same way, intelligence has Three particular states were and appreciation of the inner workings its own essence and ability to mentioned by Patanjali, namely of the mind, body, and form. perform different functions such as dharana, dhyana, and then samadhi. discrimination, reasoning, making Patanjali concluded that when all 3 Discovering the essence of a decisions, rationalising etc. This states are present at the same time, being/object, without attention to the helps the practitioner acquire jnana then they become known as the state external form is a skill. (knowledge). This knowledge is of samyama (singular). based on tried and practical testing In sutra 5, Patanjali mentions that and training. As we saw earlier, the practitioner is once the practitioner has mastered able to use such techniques to explore the samyama state, i.e. concentrated In doing so, the mind begins and uncover the workings of the inner control of the mind, then intelligence to shine with Light. The deep dark landscape. So, for instance, recognising is illuminated. recesses of unknown places are the formlessness of an object is one revealed and opened up to the such consequence of acquisition of The state of samyama as seen in Yogi. This knowledge becomes a such a state of mind. Another is being previous sutra comprises of 3 different vehicle for the mind to move on able to isolate and identify the inner mind states. But samyama , although and upwards to the state known as energy centres (chakras). not insignificant, is only a glimmer of Prajna (the Highest Wisdom). the Highest Wisdom (Prajna) states There are many more aspects of the Patanjali. inner landscape of a practitioner that This intelligence comprises many different qualities. It can be 61

PHILOSOPHY yogamagazine.com TAKING PLACE, KEEPING WATCH ASANA IN SHAKESPEARE’S 1 HENRY VI Words: Lauren Shufran Nearly ten years ago I discovered as space, one that made room for all forms of yoga while working on a experience. That is the practice of emptying- doctoral dissertation on early himself-of-himself, night after night. Surely modern British literature. Shakespeare began to perceive what Buddhism To say one “works on early understands as the root of our suffering: that we modern British literature” is a are persons and personas (temporary individuals kind of code, in the humanities, for saying one is and transient players) who earnestly believe a Shakespearean. The Bard tends to overshadow we’re permanent selves. I could point to the long and outshine his contemporaries in the canon. history of the theatre being used as a metaphor Alongside Shakespeare, I was reading early 17th- for human incarnation and spiritual practice—as century poetries of piety by Church-of-England when Buddhist psychotherapist Mark Epstein priests like George Herbert and John Donne. I had describes mindfulness as “watching or feeling come to see my dissertation project as a kind of everything that unfolds in the theatre of the mind devotional undertaking. When I turned to yoga it and body.”[1] I could place Shakespeare and was because I wanted a physical practice that could Buddha side-by-side, and say: this one had the meet me in the same place of reverence I’d carved capacity to represent inwardness and suffering out for my scholarly pursuits. Yoga, naturally, led better than any writer of his time, and this one me to meditation, since we began and ended class discerned how to liberate us from that suffering. with seated practices. And the more I practiced But in the eight years I occupied the role of meditation in the yoga room, the more I naturally “teacher,” something more fundamental arose gravitated toward mindfulness practices outside of in the echoes between Shakespeare and spiritual that room. work. More and more, I realised that the acute Meanwhile, I was teaching undergraduate attention I asked my students to cultivate for courses on Shakespeare at UC Santa Cruz. And Shakespeare’s language transferred to deep the resonances between Shakespeare and spiritual attention to other aspects of their lives: the practice—what I’ve come to think of as “the ways they listened to their classmates; the ways Dharma of Shakespeare”—began to sharpen into they began choosing their own words more focus. I could point you to plenty of reasons why I carefully when they spoke; the ways they paused think this is so. I could propose that Shakespeare’s between phrases, as though authenticating with having been an actor (a “player”) before he was themselves that the words they were about to a dramatist endowed him with an attitude vast speak were most true. Attention is radically

transformative. It’s a form of love. And over time, I observed a shift in the question our classroom conversations hinged on: from “What is Shakespeare doing with language here?” to “What might Shakespeare be proposing about the ways we are, as human ‘players,’ here?” It’s a question I found compelling enough to write a book about; it’s called ‘The Buddha and the Bard’. And one of the most delightful things about that undertaking was recognising how often the Bard’s “spiritual wisdoms” come from the mouths of the very characters we’d least expect them to. It’s as though Shakespeare was penning the democratisation of spiritual understanding. Here’s one from an early play that’s always struck me in the context of yoga practice: Take your places and be vigilant. - 1 Henry VI, act 2, scene 1 The line is an order from a nameless French Sergeant, who’s speaking to two sentinels at the fortifications before the town of Orléans. It’s the scene’s opening line, which means it would’ve come fresh, and loudly, off the stage silence of a scene change. It’s also a deceptively simple directive—“guard diligently”—in the midst of a siege. The command is met with grumbling. “Thus are poor servitors . . . Constrained to watch in darkness, rain, and cold,” the First Sentinel sourly protests as the Sergeant exits. So while they outwardly observe the first half of

PHILOSOPHY yogamagazine.com facebook.com/official.yogamag the command, the sentinels ultimately What I love about the Sergeant’s fail to appreciate the Sergeant’s command as it pertains to spiritual instruction in its entirety. They’re practice is the holistic significance in place but deficient in vigilance— of both its parts, taken together: literally “not on their guard” when first take your place, then be the English forces arrive with ladders vigilant. Indeed, it’s among the to scale the fortifications. And as the more remarkable calls to practice English mount the ramparts from all I’ve seen in Shakespeare. Take sides, the French have no choice but to yoga, which—like the Buddha’s scramble over the walls, half-dressed. teachings—emerged from the Some editions of the play characterise spiritual wellspring of ancient the fleeing men as “half ready and half India. Today we think of asanas as unready” in their stage directions: a postural suffixes, and the extensive state of affairs that may feel familiar in catalogue of ways yogis contort the array of life events that “besiege” their bodies. But when Patañjali us—not to mention those we freely used the word in his Yoga-Sûtra, invite inside. he was referring to the position in which one sits for the practices of In the quarrel over responsibility prānāyāma (breath control) and that follows the attack, the French dhāranā (concentrative meditation). soldiers’ claim that each of their shares Literally translated, asana means of the wall was “secure” (“mine was “to assume a posture” or “to take secure,” claims the Bastard of Orléans one’s seat”—in the Sergeant’s words, after his escape; “and so was mine,” to take one’s place: set oneself in a René quickly adds) is Shakespeare’s position to go inward, take a posture remarkable play on the word. Secure from which to observe-and-know had only meant “protected from oneself, make of oneself a hushed danger,” and therefore well-defended, and miniature cosmos in which for about a decade when Shakespeare to make contact with oneself. In used it here. The word had a longer contemporary practice, this could be history of signifying complacency outward (fixing oneself on a cushion and carelessness. So while the French to meditate, striking and holding a sentinels believe they’re defending hatha yoga posture… and then the themselves (“my share of the wall was next one), but it must be inward diligently guarded”), their language (the mind taking a metaphorical unknowingly acknowledges their seat in order to observe itself with failures to stay heedful (“I was careless singularly absorbed attention). with my share of the wall”). 64



al.yogamag PHILOSOPHY yogamagazine.com There’s a contemporary enthusiasm for meditation’s relaxing—and even sleep- inducing—effects, as attested to by an industry of apps marketed on the premise of putting us promptly to sleep. But traditional Buddhist texts emphasised vigilant wakefulness as a means of shifting perception: the transformed understanding of reality that led to awakening. The Pāli term is appamāda, a negation of pamāda (heedless). Appamāda is the heedful application of diligence to all one’s activities. Taking profound care of what should be avoided, and what cultivated, in every moment, appamāda is the source of all virtuous qualities. The Appamāda Sūtta tells us that “all skilful qualities are rooted in heedfulness, converge in heedfulness, and heedfulness is reckoned the foremost among them.”[2] Through vigilance—the incessant watch of the sentinel who’s watching themselves—we uncover what Tibetan Buddhist nun Pema Chödrön calls “our growing understanding of what truly helps and harms us.”[3] This is true regardless of whether we’re taking place (asana) in a yoga pose, on a meditation cushion, in our cars, or in every next comment in our conversations. And here’s where the word asana marvelously resonates with the word besiege (literally, “to sit down before a place in order to capture it”), which Shakespeare’s sentinels are experiencing in 1 Henry VI. In routinely sitting and facing ourselves, we actively catch and transform what would otherwise harm us. If there’s a moral in this assemblage of words, it’s that sitting is an alive and dynamic act. What the French sentinels and Buddhist texts offer us is the meaningfulness of the watch— not of the anxious or defensive kind (as one has in war), but a watching that’s buoyed by an undercurrent of curiosity and self-compassion. Sutra II.46 of Patañjali’s Yoga-Sûtra offers just two qualities the asanas should express: “sthira- sukham āsanam,” the postures “should embody steadiness and ease.”[4] Patañjali was speaking to the features of an ideal seated meditation, but the adjectives are applicable to all forms of practice—and of life. Like the Sergeant's directive for continuous vigilance, steadiness stretches our attention out through time. It is unfinished awakeness. Without vigilant wakefulness, unwholesome mental states (kilesas)—such as anger, greed, stubbornness, and arrogance—arise and cloud the mind, scaling our undefended ramparts from all sides as Shakespeare’s English soldiers do, manifesting in unskilful actions because we were “half-unready” to meet them

when they arrived. But when we I wrote 'The Buddha and the [1] Mark Epstein, The Trauma of bring courageous energy and wide- Bard' because I was enchanted by Everyday Life (New York: Penguin awake exertion to our moment-to- the possibilities awakened at the Books, 2013), 28. moment existence, the less likely threshold between the dramatic [2] “Appamada Sutta: those mental states are to find some representation of a predicament and Heedfulness,” AN 10.15, Access weakly-guarded spot along our walls. liberation from it. I found the tenets of to Insight, last modified What’s more, we’re guarded against Buddhism’s Eightfold Path in speeches November, 30, 2013, http://www. sleeping through life—because we’ve by Juliet, Polonius, and Nick Bottom. accesstoinsight.org/tipitaka/an/ taken a place of spirited persistence. I overheard resonances between an10/an10.015.than.html. Buddhism's Four Noble Truths and [3] Pema Chödrön, No Time to So while it’s a wartime the wisdom of Twelfth Night, Julius Lose: A Timely Guide to the Way instruction, the Sergeant’s words Caesar, and The Taming of the Shrew. of the Bodhisattva (Boston: are worth internalising. Reading Mostly, though, I heard echoes of the Shambhala, 2005), 118. Shakespeare and engaging in spiritual literary critic Harold Bloom, who once [4] The Yoga-Sûtra of Patañjali, practice both demand a great deal of claimed that Shakespeare remains so trans. Chip Hartranft, accessed wakefulness, but they’re ultimately steadfastly at the centre of the canon April 15, 2022, https://www. gratifying labours. Taking a position, because he read us better than we’ll arlingtoncenter.org/Sanskrit- getting into a posture, finding a ever read him. And while this might be English.pdf. site from within oneself and before true, I’m also quite certain that reading oneself to practice vigilance is to Shakespeare has helped me better read constantly (re-)locate the most skilful myself. place to live in—and live out—each moment. It makes us less besieged and more thoughtfully besieging. facebook.com/official.yogamag Lauren Shufran holds an MA (English) and an MFA (Creative Writing: Poetry) from San Francisco State University and a PhD (Early Modern British Literature) from UC Santa Cruz. She won the Motherwell Prize for her first book called Inter Arma (Fence Books, 2013). Lauren presently works as a ghostwriter and content strategist for a start- up in San Francisco. 67

PHILOSOPHY yogamagazine.com YPORGINICCIP A BLUEPR LIVING YO LIFE Words:Jo The Yamas and Niyamas are yoga’s your body into a specific pose, you But honestly, try your best to leave ethical guidelines laid out in the first shouldn't feel obligated to dramatically all of that behind. It’s not about what two limbs of Patanjali’s Eightfold Path. shift your lifestyle or beliefs into what someone on your social media feed is They’re like a blueprint written to isn’t authentic for you. Just like any doing, it’s about what you are doing guide you on your life’s journey. Simply religious scripture or text with great to create a positive ripple effect in put, the Yamas are things to refrain historical gravitas and influence, I your life, starting with yourself. So, from, or restraints, while the Niyamas think it’s important to recognize that let’s begin to explore what exactly the are things to engage in or observe. when we engage in the yoga practice Yamas and Niyamas are and how these Together, they create a moral code of it’s about the practice of working with principles can be integrated into your conduct or offer us guidelines on how ourselves, with our individuality as yoga practice both off and off the mat. to live our lives not only pertaining to opposed to forcing or feeling pressured ourselves, but also the world around us to be something that we are not. In the YAMAS in how we interact with people, plants, big, vast world of wellness and yoga and animals. These texts were written there are a lot of opinions on what The five Yamas, self-regulating around 500 BCE (more than 2000 makes someone a true yogi be it what behaviours involving our interactions years ago) and obviously, the world is your diet consists of, how long you with other people and the world at a very different place. With that being can meditate, or even what activities large: said, just like how you wouldn’t force you like to enjoy in your free time.

AHIMSA/NON-VIOLENCE ASTEYA/NON-STEALING facebook.com/official.yogamag When we practice nonviolence, we are We practice non-stealing by working trying our best to not harm any living towards keeping our thoughts and being. Some examples are making sure actions honest, by not taking credit our words and actions are kind before for things we haven’t done, and by we speak, act, or write, and also doing not stealing any physical things our best to prevent or stop violent that aren’t ours as well as ideas and behaviour toward ourselves and others. information that we know don’t belong In contemporary times, Ahimsa has to us. I think this is more abundant equated to having vegetarian or vegan and apparent in the world of social diets. However, for many people, media in how much information and this is not feasible due to economic, content in the yoga space is constantly cultural, or medical reasons. Thus, recycled and reappropriated. Be it remembering that everyone is on retreat itineraries, well-being articles, their own path and not to shame or or the need to emulate someone else guilt others for their dietary choices is in order to get more perceived likes, essential and also could be deemed as has gotten out of control. And yes, counterintuitive to ahimsa if you are while the late and great Oscar Wilde inciting violence on someone else for wrote, “Imitation is the sincerest form not doing exactly what you are doing. of flattery that mediocrity can pay to So, be kind. greatness,” SATYA/TRUTHFULNESS this doesn’t mean that it doesn’t hurt and cause a great deal of pain Restraining from falsehood and living and frustration when others pilfer. our truth is practiced by always telling So I always look to the golden rule of and living the truth we already know. treating others how you want to be We may not always know what is true treated. and what is false, so standing behind what we know to be true is the best BRAHMACHARYA/ way to practice. Acting from personal NON-ACCESS experience and letting that be your moral compass is a great way to engage By restraining from extremes in with satya in that your actions come our lives, we keep our own in balance. from your own authenticity. So getting To me, this is very much in line with quiet and listening to that guiding the Buddhist idea of following “the voice inside of each of us can help you middle path” in that for the most part to begin to navigate the world with a you are not overindulging and also little more transparency. not abstaining from life in itself either. While we are only on the planet for a short period of time in the grand scheme of things, we must enjoy our existence as life is for living. Be it food, drink, sex, or fun, pleasure is part of the human experience. However, if we indulge too much this can shift into addiction, and dependency, and ultimately affect our ability to work and provide both for ourselves and the people we love. On the other hand, if we constantly restrain ourselves be it through food, drink, sex, or fun, then we are living a very unfulfilled existence and a very small life at that. 69

PHILOSOPHY yogamagazine.com Hence, following the “middle path” or take and take from you, but rather to having Bramacharya be your go-to the come from a place of abundance and majority of the time, gives you room not scarcity. Sharing food, giving away to both play and restore by not living clothes that you don’t wear anymore, in extremes, but more so cohesively in and not keeping information to the centre. ourselves that could greatly help and benefit someone else is a way to engage APARIGRAHA/NON- in Aparigraha. POSSESSIVENESS NIYAMAS Sharing creates community. When we share the things and ideas that we have The five Niyamas are personal practices in this life, we’re opening ourselves that relate to our inner world. When up to deepen our connections with we take our practice into the world one another. When we are able to be around us, the Yamas are a great guide detached from material things and for setting an example for others. possessions and refrain from having a hoarder mentality, then we can engage SAUCHA/PURITY in a society in which we are helping each other and of service. This doesn’t We practice this through yoga, mean to be a pushover and let people meditation, and also by making good decisions for our diet and recreational activities. This also has to do with practicing good personal hygiene like bathing on a frequent basis, washing your hands, cleaning your teeth, and taking good care of our bodies both on the inside and out. Try to take your time when cleaning and not rushing when using products that you enjoy and set this up as a way of self-care. This also is in alignment with keeping our minds refreshed and nourished as well by giving ourselves the opportunity to let go of thoughts that no longer serve us as well as people and activities. What may have worked for you in your past or youth probably isn’t what you need right now, so being open to the different expressions of clarity that your present self needs is a way to find Saucha on multiple levels. SANTOSHA/ CONTENTMENT When we are grateful, we are content with what we have and where we are in our lives. Instead of always having our gaze be outwards and judging what we don’t have and what could be improved, we are depriving ourselves of the ability to just be and to just be present at that very moment. Through

the ongoing practice of noticing when SVADHYAYA/SELF-STUDY ISHVARA PRANIDHANA/ we’re envious and replacing that SURRENDER envy with gratitude, we can practice Reading and listening to yoga contentment. Even if it’s for something philosophy and continuing your Sometimes this is practiced by that we deem to be inconsequential, for ongoing yoga practice both on and realising that we aren’t always someone else what you have is in fact off the yoga mat. It's more than just in control and that the driving a point of envy. Trying to be content the study of our physical self, it's force that moves us and keeps us and grateful for our basic human needs also the study of our spiritual self. connected is love. When we are like having access to food, clean water, Understanding the reason behind connected to love, we can connect shelter, and for the most part, safety what drives, motivates, and inspires us to a greater, higher truth and as we in our daily movements is something to take action in our daily lives, that stand with the truth, we’re able to that unfortunately many people in the constant internal dialogue that we have be a positive influence on others. By world lack. Even the ability to read and with ourselves is a way to continue having the ability to let things go, be be literature is a luxury, so recognising to grow our own light and clarity on it people or actions in our lives that how much we do have in fact can how we want to live our lives. Be it are causing us pain and suffering begin to grow our Santosha. through meditation or pranayama we can begin to make room for practice or journaling, painting/ new things and possibilities to TAPAS/SELF-DISCIPLINE drawing, or any other activity that experiences we didn’t know were creates self-expression, anything that possible had we not had the ability This is often a practice of doing brings us closer to ourselves and our to simply let it go. something we don’t always want to do. true essence/nature is a way to practice But we do it because it’s positive for Svadhyaya. our lives and the lives around us. We all have responsibilities, be it taking While embracing New York City's fast-paced yoga culture, Jordan facebook.com/offici care of ourselves or others such as Ashley recognised a need for a more service-based practice; a need friends, family members, or animals. for experiences that gives perspective to the self through selflessness. By creating a routine in what time we wake up for work, when to water Drawing on her experience of travel and being a full-time yoga our plants, or even how frequently teacher, she created Souljourn Yoga Foundation as an avenue for we exercise, we can begin to build the practitioner who wants more than just \"downward dog\" and to up the willpower and strength to expand on the need for equal education across the globe. Jordan flourish within our created boundaries Ashley is an activist, writer, yoga teacher, TedX speaker, and Ph.D. and structures. When we have self- discipline in place, it can give us a candidate. sense of internal architecture in that www.souljournyoga.com we are grounded in our actions and ultimately have the power to create less stress and work for us. Like taking the dogs out in the morning because if I don’t they are bound to have an accident which then causes more work for myself (cleaning them and also the accident), so it’s not worth skipping out on the self-discipline.

READER’S ASHRAM yogamagazine.com ‘WLOIOTKHIINNG’ YOGRAEVJIOSIUORNNEY Words: Geneva Davis

fell in love with yoga the way Vipassana is to see things clearly. friend introduced me to “power yoga”. facebook.com/official.yogamag I fell in love with hip-hop After the retreat, I felt compelled to be I initially enjoyed the community but music as a teenager. Using in integrity with my loved ones and as I became more closely acquainted, sultry sounds to soothe my to clear up grievances and disputes I felt as though my priorities were they kept me from being intimate. not aligned with those of the course Ibitter moods and up-tempo If Vipassana was a clear lens from facilitators. Some of the girls in their beats to channel my energetic which to view the outside, yoga was a 20s spoke openly about food disorders feelings. One of the many styles of lens through which I was able to see they struggled with and there always yoga that attracted me was Sampoorna. within. I began asking myself- who seemed to be a specific body weight It emphasised each of the limbs of yoga am I? What do I want? As a child I or image that everyone was reaching and unlike exercise, the sequences experienced trauma and as an adult, for. As I stated earlier, I had gained were about more than posing. The first I became increasingly untrusting weight but I was actually comfortable time I practiced was at an ashram in of myself. My intuition had been with taking up more space. I didn’t Miami Florida. something that I relied on to help me feel apologetic or self-conscious about make brave decisions like moving my size. For the first time in my life, I The campus was beautiful away to go to college or even starting began to love who I am on the inside. and sprawling with fresh farms of a family. Looking within I realised I fruit and vegetables. I was eager to didn’t know who I truly was. There On a trip to Atlanta, I tried Trap practice and was told that I needed was the me that others perceived, then Yoga. This was both of my loves to purify. For the next few days, it there was the private me. I was lost. coupled together, heavy bass and beats was my responsibility to process along with yoga coupled with positive turmeric, freshly grown on the farm. My first step to becoming affirmations. It was the best hour of I was frustrated by this assignment reacquainted with the real me was to the trip. I broke a sweat within the first and couldn’t understand why it was begin keeping a gratitude journal. I few minutes and I really lost myself in being asked of me. It took time for implemented a routine or a ritual that the rhythm. The journey inside for me me to open my mind and reconsider would strengthen my pursuit of self. began with asking who am I and what my intentions. I was later invited to I began each day drinking 12 ounces do I really want? practice poses. Box breathing and of water while jotting down 10 things posing didn’t come easy to me and for which I felt gratitude. I was careful Geneva practices yoga as an I was focused on overcoming these not to lead with western comforts like extension of her spiritual journey challenges and the determination of my car or my house. Instead, I focused being in my fullest expression of self- on being grateful for my abilities and and not just a form of exercise. fuelled my drive. faculties. I was grateful for the weather, She has studied Sampoorna Yoga my pet, even the use of all of my limbs. Practicing yoga for me was part under the tutelage of Yogi Hari of my spiritual journey. Just one year When I returned from Miami I out of Miami, Florida USA. She prior on a ten-day silent retreat I was looked for a yoga studio to join and a stands for body positivity and introduced to Vipassana meditation. inclusivity, diversity within yoga environments.

NUTRITION yogamagazine.com How to Go in Easy Steps Veganism has surged in popularity all over the world, and while many have dismissed it as a fad, it’s clear that a plant-powered revolution is underway and it’s not going anywhere. Since 2014, millions of people have taken part in Veganuary and every major restaurant and supermarket has committed to growing their plant-based offerings. It’s never been easier (or tastier) to make the switch, but if you need some tips to get started then keep reading. Words: Chelsea Harrop

PtoaynautttreintitoionnOne of the most persistent stereotypes about vegan VfaevgoaunrisieteyomueralsGoing vegan doesn’t mean a complete overhaul of your current eating habits. A great way to ease yourself into diets is that they are deficient in essential nutrients, 2eating plant-based is to make small replacements here but this isn’t true. Organisations such as the NHS and and there and ‘veganise’ the meals you already eat. British Dietetic Association have confirmed that it is The UK is a haven for vegan food, so you should possible to obtain all the nutrition we need on a well- find it easy to swap out animal products for plant-based planned vegan diet. versions in most of your go-to meals. If your signature dish is Bolognese, you can replace the mince with In fact, eating a whole-foods, plant-based diet lentils. Love a morning fry-up? There are plenty of vegan has been linked to various health benefits, including bacon and sausage alternatives out there. From curries reduced risk of heart disease, type 2 diabetes, and and casseroles to roast dinners and desserts, you can strokes, as well as lower blood pressure and cholesterol veganise just about everything and you won’t even be levels. Many elite athletes such as Lewis Hamilton and able to tell the difference. Venus Williams have spoken about the benefits of a PaltafnirashteadMost people don’t go completely vegan overnight, and plant-based diet, including faster recovery and higher some planning may be required until you find a routine energy levels. that works for you. Don’t wake up on day one of your vegan journey without thinking about what you’ll eat, as When transitioning to a vegan lifestyle, do some 4this will make it harder for you to stay on track. research to ensure you are getting everything you need Before doing a grocery shop, think about a few recipes to thrive. Protein, vitamin B12, Omega fatty acids, iron, you want to eat that week, considering your work and social commitments too. Stock up on vegan staples like 1and iodine are among the most common concerns, but plant milk and margarine, as well as snacks to keep in broadly speaking, eating a variety of protein sources, your bag when you’re on the go. However, if you make any legumes, nuts, fruits, and vegetables should be enough. spontaneous dinner plans, you should find vegan options It's also important to remember that just because in most supermarkets and restaurants. something is vegan doesn’t make it healthy. Vegan junk food is still junk food! myRoeiupsslwafciorensw’tthatWe get it: some things are harder to replace than others. Food is deeply personal and what we eat 3is ingrained into our day-to-day lives. We’re only human and succumbing to cravings is inevitable, but that doesn’t mean there is no point in trying. If you find yourself constantly craving non- vegan food, try to wean yourself off it instead of quitting overnight. Start by making small replacements and take it one day (or even one meal) at a time. Allow your body to adjust to these changes and explore vegan alternatives in your own time until you find one that hits the spot.

official.yogamag NUTRITION yogamagazine.com Gpaocaet your ownGoing vegan is not a race or a competition. There are no Explore vegan police checking up on your progress or examining the contents of your fridge. 5vaecgciadnenfotaoldlsy For this to be a sustainable lifestyle change, you need to You may think you haven’t tried vegan food do whatever works for you. You might prefer to transition before, but you’ll be surprised by the number of foods that are already vegan, from snack 6one meal at a time or participate in a month-long challenge foods to sauces and spreads. In fact, there is like Veganuary. a good chance that half the foods you already There is no right or wrong way to go vegan and small, eat are vegan! steady steps have an impact over time. Before long, you’ll wonder why you didn’t go vegan sooner! Having this knowledge at the start makes Find your ‘why’People go vegan for many reasons, but animal welfare, the the transition a lot easier and you may not environment, and health are the most common. When have to leave any of your favourite foods motivation is running low or you’re dealing with a late-night behind at all. On occasion, you might find chocolate craving, remember why you wanted to make this it difficult to find immediately obvious change in the first place. vegan foods available. In these situations, If you became vegan for your health, think about accidentally vegan foods are life savers! how good you feel and everything you’ve read about the health benefits of plant-based diets. Do you want to do more to combat the climate crisis? Remind yourself of the impact you've already had since you stopped eating animal 7products. There are also countless documentaries and books out there to help you educate yourself and find the reasons that resonate with you the most.

Making any lifestyle change can be challengingyBoeukrinsedlfto Doanl’tongoe itMany people are concerned about being the you’re doing it on your own. Why not ask a friend or family member to go vegan with you?‘perfect vegan’ and every mistake can feel like Checking in on each other’s progress, taking ita massive setback. Veganism is about doing in turns to cook, or exploring delicious veganthe best you can in an imperfect world and options at restaurants together can make the transition much more fun.9 8mistakesarepartofthejourney. There is no such thing as a perfect vegan There’s also a huge community of vegansand even long-term vegans are known to make online and they’ve all been in your position,mistakes. Celebrate all the progress you’ve so don’t be afraid to ask questions or seekmade so far and don’t beat yourself up recommendations. Enjoy it!There’s no denying that going vegan is a huge learning fa curve, but that doesn’t mean it can’t be fun. All too often, veganism is seen as restrictive, but it’s not defined by what we’re ‘not allowed’ to eat. In reality, going vegan opens up a world of new flavours and textures. There are so many amazing alternatives to explore, dishes to try, and even new people to meet. It’s also very rewarding to know that your meal may look and taste exactly like a non-vegan meal, but without animals 10suffering or the same environmental impact. Chelsea Harrop is the Communications Officer at Veganuary. She loves all things vegan, eco-friendly living, and long hikes with her dog. If you want to learn more about going vegan, Veganuary’s best-selling book 'How to Go Vegan' is available now.

PHILOSOPHY yogamagazine.com THE FLEXIBILITY MYTH – HOW TO ACHIEVE THE ULTIMATE YOGIC STATE WITHOUT THE ‘PERFECT’ POSTURE Words: Richard Brook When speaking to then you could probably even pick level flexibility that may take some the uninitiated some ‘faults’ even with the limited stress out of your practice! about yoga, few who appear ‘perfect’ if you tried one of the hard enough. I mean, were they COMPRESSION POINTS most common really squeezing their mula bandha responses you to the exact optimum, or are their A great deal of flexibility is related receive is that people don’t think they fingers really in the millimetre perfect to what are known as ‘compression can do it as they aren’t flexible enough. position? points’ that are a result of the skeletal This article looks at some of the structure. With all the will in the dynamics around physical flexibility I’m playing here slightly so you world, a person may not be able to but also delves into some of the subtle can see if we start going down the get near the ‘perfect’ posture because realms of practice that we also need to road towards physical perfection their unique compression points won’t be careful not to forget! then we are in trouble. If yoga is allow the bones to move sufficiently truly a universal practice then we in relation to one another which has Firstly, we’ve all got a unique body. must consider that it has a universal nothing to do with ‘flexibility’. And If we think we can all achieve the application. But before we enter the you’ll potentially hurt yourself if you ‘picture perfect’ physical level asana discussion about what is the ultimate try to force movement past this natural then we are in big trouble as there will yogic state, here are a few points you range. only be an extremely limited amount might find helpful regarding physical of people, actually if any, who can do that! And if you are of the mind that it’s the end ‘goal’ (which is the myth I’ll hopefully shortly shatter for you!)

Indeed you may be moving in STRETCHING AND down and rarefied version of what facebook.com/official.yogamag accordance with your own physical CONNECTIVE TISSUE we experience in our life off the mat. qualities - not picture perfect - and ACTIVATION So we really need to be clear on our you could still be achieving the desired mindset in terms of what we think physiological responses, it doesn’t Being an acupuncturist allows a we are ‘practicing’ for. What is the matter. Similarly, you could take depth of understanding of what is intention of our practice, the metaphor someone who may be particularly happening within the body when for our life? flexible - even hypermobile - but it you engage a posture. In practice, we doesn’t make them a yoga expert or work with the understanding of how The metaphor is embracing mean they achieve ultimate yogic connective tissue in the body relates a mindset of appreciation and states as they may also have to adopt to the function of organs. So when acceptance for your own unique state, an alignment that is different from you enter into a posture it will activate that you are going to give yourself the perfect archetype of the posture in particular connective tissue which unconditional love during your order to get the same benefit. then stimulates corresponding organs practice, no matter what your shape and physical, mental, emotional, and and form. ABSENCE OF TENSION spiritual faculties. And this will transfer to your life For me yoga is much more about the What’s important to note is that if outside and help you to embrace each ‘absence of tension’ than being the you have an undue amount of tension other’s differences too. Many years essence of flexibility. If you think about when you enter into a posture, it can ago, I used to think that self-love it, someone could be very flexible actually inhibit the depth of activation was standing in front of the mirror and actually wracked with tension, of the connective tissue. So tightly repeating various affirmations over and which clearly isn’t what we are trying contracting muscles when you enter a over. But now what I understand self- to achieve if we are trying to move posture can to some degree nullify its love isn’t related to a conceptual voice towards a state of yogic union. This effect. in my mind, it’s related to the quality means moving within your unique of attention that I give myself and characteristics but in a relaxed fashion. han pushing (which requires actions that I take. It is related to the This is the common denominator. I tension), can be much more promptings of my Heart (which has call it intention without tension! It is efficacious. a deeper voice and intelligence than also important to note that tension also many of the other trains of thoughts in consumes a huge amount of energy. So, SO WHAT ARE WE the mind). It is related to myself and becoming overly tense, either within TRYING TO ACHIEVE? others. yoga or in your daily life isn’t good for you! Always remember that what we So do you want to be constantly experience in yoga practice is a slowed comparing yourself to those around 79

PHILOSOPHY yogamagazine.com Richard Brook is a holistic expert, wellness coach, and founder of you, or do you want to have a sense of Creative Wellness. He has over 20 empathy towards one’s own self? That years of experience specialising no matter what, on that mat you are in 5 Elements acupuncture, yoga, willing to embrace all aspects of who meditation, and the Body-Mind you are? connection. Richard has set up successful acupuncture practices in Never forget that your mat is a the Midlands, Bristol and London, laboratory for making fundamental and helps run detox programmes at changes across the spectrum of body, the world-renowned Moinhos Velhos mind, and spirit which can transfer to retreat in the Algarve, Portugal. His your life outside. new book, 'Understanding Human Nature: A User’s Guide to Life,' is There is nothing better than published by Matador, priced at loving and beholding the entirety of £12.99. your being and trying to find that sweet spot where you’re not pushing yourself or holding back, but instead embracing your own unique physical, mental, emotional, and spiritual characteristics, and crucially, also embracing the nuances of the world around you. It’s the ability to engage this sense of poise and oneness that I’d align as being the ultimate yogic state, and this certainly goes way beyond the shape of the body. So flexibility isn’t just about what is going on physically, it’s also about what is going on mentally, emotionally, and spiritually. It’s the ability to be alive and to adapt, an opening to the exhilaration that brings tangible peace within and outside you. Start to see this as the balance point, not just on the mat but outside too, narrowing the gap between your practice and your life and then see what starts to emerge!

LEAP Mentoring Transform your Life & Wellness Business Clarity, Confidence, Clients! Caroline Shola Arewa Do work that Aligns with Coach, Speaker, Author your Heart, and still pay the mortgage! Shola.co.uk [email protected] IG - @sholasays FB - Wellness Revolutionaries

FEATURE yogamagazine.com AFFIRMATIONS & WHY TWHOERYK Words: Caitlin Harper

I’m sure we have all heard about I saw affirmations as an extension of of which pathways get formed and affirmations by now - positive phrases manifesting and the law of attraction. which ones get stronger. that you say to yourself, and somehow, To be fair I was partially right. You magically, all the things you that do have to repeat the positive things Saying positive affirmations to want just falls into your lap. They are to yourself a lot and you do have to yourself often strengthens those everywhere. But what are they exactly believe them. pathways and you will start to act on and do they even work? those beliefs. For example: Doubting In the simplest terms, affirmations if you are good enough or capable In 2020, I started looking into are positive phrases or statements that enough to make that career change affirmations to try and add can be used to challenge and change you have been thinking about, leads a sentimental and “useful” negative or unhelpful thoughts. It is as to you not even applying for the element to my jewellery brand. simple as that. No magic required! job or looking at your options. But To me, it was important to after having said to yourself “I am make pieces that have a There have been studies done that more than capable, and I have the purpose, and not just be pretty show the brain’s neuroplasticity plays confidence to do this job well”, you can trinkets. a big role in why affirmations work. act with confidence and give yourself At the time I understood affirmations Neuroplasticity is the brain’s ability permission to apply for jobs or even to be something positive I say to to modify, adapt and create new come across better in interviews. You myself, and an “otherworldly” power pathways in response to experiences. still might not get the job, but you have would step in and make those things Luckily for us, our brains can’t always a much better chance than if you didn’t happen, but only if I said them tell the difference between reality apply at all. enough and believed them enough. and imagination. The same neural pathways get activated when you are The key to remember is that really in a situation or if you only affirmations don’t work on their own. imagine that you are. We are in control Once you have gained confidence you fac

FEATURE yogamagazine.com still have to take the physical steps to We know it isn’t magic but rather just wasn’t meant for me. My good make your goal a reality. But the great our brains doing what they do best. thing just isn’t ready yet. I can wait.” It part is that these moments build on Being lazy. Our brains are designed might not be 100% true, but it helps each other. The more you notice the to keep us safe and to make snap me to take the attention off what I am good things, the easier it becomes to decisions to achieve this goal. This lacking and put it back on to what I am see and look for the positives. The leads to shortcuts being created looking forward to. This in turn makes path goes from being a tiny dirt track and shortcuts can be used to our it easier for me to try again rather than to being the main superhighway of advantage. Confirmation bias can be wallow in doubt and feel defeated. In your mind. The one you use to get both negative and positive but when this way, positive affirmations can be a everywhere. Every situation can now we use affirmations we can harness great tool to disrupt a negative thought be seen in a positive light. it to make our subconscious brains pattern. One that you could have been point out, to our conscious brains, all telling yourself for a long time. I guess that is where the magic the things that prove our affirmations comes in. It feels like all the positive correct. Now for the real hard part. things are coming to you from a Building these affirmation habits from mythical place and that you have Even bad things don’t feel as bad. nothing. Effort is required. I’m sorry it unlocked this magical flow of I have become one of those annoying can’t be like actual magic, just say the positivity. But you are just seeing the people who say things like “Well it spell once and it is done. You do have world in a different way. The good to work at making these thoughts your things were always there, but now you automatic ones. are focusing on them and noticing them a lot more. Annoyingly negative thoughts also often come to mind easier. This is another evolutionary adaptation. Remembering or imagining the dangerous or harmful situations we

encounter through life helps us avoid a belief you do not hold. Affirmations journal can also be very beneficial. them in the future and react quickly can make you feel even more negative I found having my affirmations in in a crisis. But that means you have to if you are not seeing the results or feel work a little harder to train your brain you aren’t living up to the affirmation. prominent places where I would see against negative thoughts. If you are struggling to believe what them often was the best for me. I have you are saying or you feel yourself them on my wall above my desk, on But, in a good way, building an rejecting the affirmation, try changing stickers on my bathroom mirror, and actual physical practice rather than just it to be more achievable. Rather than “I mentally attach I them to the jewellery putting these things out into the ether am a successful business owner” say “I that I wear. Every time I put on or and hoping the universe is listening, will do my best and appreciate all the take off my jewellery, or even just is actually more comforting. There good things on my path to success”. touch it, I have that little thought “I I go again, seeing the positive of the How do you use affirmations? am abundant, my life is abundant” and situation. Some people use them as part of their this has made it easier to organically What affirmations to say? Well, it meditation practice or morning ritual. remind myself of the good things in is all up to you. Finding affirmations that Some people use them within their my life. really resonate with you can be perfect. yoga practice and mentally repeat Or maybe you want to make up your them during their rest asanas. There You just have to find what works own! They can be as long or as short as are even affirmation apps now with for you and what is sustainable for you. you want. They just have to speak to you customisable reminders. Saying them You won’t see changes immediately and align with your core values. to a mirror and writing them in a and this can lead to you giving up. To get the rewards, it has to become a There is no point in me saying “I part of your lifestyle. Highways aren’t am an amazing leader” when I do not magically built in a day. value leadership in myself. It is not part of who I want to be. But saying “I Caitlin Harper is an artist and jeweller, and the owner of Distinctly facebook.com/official.yogam am kind and I share that kindness in Caitlin Designs my work” fills me with pride and love Website: www.distinctlycaitlindesigns.com for my talents. My confidence grows Instagram and Tiktok: @distinctlycaitlindesigns from an affirmation like that. It is a losing battle to try and use an affirmation to convince yourself of





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READER’S ASHRAM yogamagazine.com SEPTEMBER 2022 TAURUS (VRSABA) WORDS: YOGI MAHARAJ DR MALIK APRIL 21 – MAY 20 ARIES (MESA) The start of the month nudges you to explore MARCH 21– APRIL 20 your fun side. Tune into your playful side and This is a great month to explore travel and learning. remember not to take everything too seriously in September promises to be full of nice surprises. You will life. Use communication techniques to get what also be the centre of attention at work, home and socially. you want. Also learn to connect with your higher Your reputation increases and people will be attracted to Self. Be patient and you will get through whatever your aura. This is a perfect time to use some chakra therapy challenge presents itself. Expect plenty of new as well. A mysterious encounter with an acquaintance and creative ideas to infuse your mind. Your may activate your heart and sixth chakras, allowing you to happy go lucky attitude will help you make some make decisions that radically change your life for the better. important decisions with good outcomes. Remain This month also spend time focusing on the blessings in motivated and contribute your inspirational ideas your life. This will increase abundance in all spheres of your to help others, to improve their life as well. house. facebook.com/official.yogamag GEMINI (MITHUNA) CANCER (KARKATA) MAY 21 – JUNE 21 JUNE 22 – JULY 22 The start of this month promises spiritual and material You are feeling great and deserve to as the month starts on a gains, so don’t let opportunities pass you by. You will also positive note. You will move confidently through the month be appreciated and acknowledged for your good work. dealing with really anything that needs to be tackled by you There is beauty in friendship – express yourself and don’t – on the work, social or home sides. Luck, fortune and great hold back in situations. Your artistic vision helps to create progress in matters to do with relationships are accentuated. beautiful ideas this month. The month closes with a peaceful vibration. Be sure to make quality time for the smaller things Legal matters may occupy your mind as well, but remain optimistic and you will be having a sensible outcome. in your – whether its domestic tasks or anything else. Your artistic skills will also shine through encouraging and inspiring others. . Your higher chakras may be active, so feed them regularly with practise of mind, body, spirit disciplines. LEO (SIMHA) VIRGO (KANYA) JULY 22 – AUG 22 AUG 23 – SEP 21 The month starts on a busy note as you have deadlines to complete and projects that require your attention. You can You will get through this month perfectly fine if you if you finish everything on time and at a good standard. You are also remain grounded and focused. You will also be encouraged encouraged to make some tangible changes in your lifestyle, to relax and ‘share’ discussions, ideas, food, friendship etc. You for the better. Your communication skills, both verbal and non- will also be popular in social circles. On the domestic front verbal appear to get you plenty of results especially in romance you feel happier and settled. There is also promise of ‘treats’ – and love. Don’t be shy, take the initiative – you may be surprised you deserve them so don’t be shy in accepting them. There by the results. Treat yourself to a new item of clothing or a new ornament or anything that uplift your vibration. Be sure to love is focus on health and wealth matters and you will enjoy yourself as well and not just everyone else in your life. The world good luck in any business ventures you are involved with. The will appear to be a different place once you accept that you month closes on a positive note. have rightful place to enjoy life here. 94

LIBRA (TULA) SCORPIO (VRSCIKHA) facebook.com/official.yogamag SEP 22 – OCT 21 OCT 22 – NOV 21 The month starts on an auspicious vibration. Your high If you feel that others are making unnecessary demands on you – then they most likely they are. Use and trust your gut vibrational energy will propel you to get involved in instinct to say ‘no’ to situations that make you feel unhappy. adventurous and exciting things. You have an innate inner You choose to live your life the way you are now – no one strength to cope with demanding schedules Allow your else. It’s up to you to ‘change’ it. You can make small steps to do so. Small steps will lead you to a new life path in life. The creativity to reflect in the space you occupy, whether it be at home, work or even socially. This is also a perfectly month closes on a peaceful note. good time to retreat and recharge yourself. Life is for CAPRICORN (MAKARA) living every single day. Invest quality time in ‘today’ – this day will never come again. This month will never arrive DEC 22 – JAN 20 again. You can make happy memories now, or you can Contracts may be highlighted this month as you may make some necessary changes to your make bad ones. Cherish your time because it is just as environment and home. Whatever you decide to do important as anyone else’s. remain focused and you fulfil whatever realistic goals you set yourself. September promises some changes SAGITTARIUS (DHANUSA) in personal relationships as well. Your strong work ethic pays off as well. This is a great time for making NOV 22 – DEC 21 some long-lasting changes to your diet. A healthy The start of the month brings with it a good vibration. body equates to a healthy mind. There is a sense of This means that you will enjoy some positive outcomes flair and panache about your aura this month, which to any long-standing issues which needed resolving. attracts some key and influential people into your In study, research and related matters you enjoy great success. Your creative and artistic skills are implemented life. in several aspects of your life with good results. You reap both spiritual and material gains. Don’t always look to others for ‘help’ – sometimes you need to go inwards and search for your answers, from the ‘heart’. There is emphasis on companionship and friendship so make time for social events as well as me-time. The month closes on a happy vibration. AQUARIUS (KUMBA) PISCES (MINA) JAN 21 – FEB 19 FEB 20 – MAR 20 There are plenty of activities that will take up your time Delectable cuisine, dinner parties, aromatherapy and scented including correspondence and other paperwork related pillows may just be what you need to relax and unwind and to finances and wealth. Make sure you read the small pamper yourself. You deserve to. The month starts with a print carefully before signing off any document. fabulous energy vibration an unexpected encounter with The pace of the month will generally be upbeat and a stranger has the potential to open up new opportunities. adventurous. You will also be prompted to focus and Immerse yourself this month in pleasurable activities where prioritise your responsibilities. Mid-month provides you can have a connection with the natural world, whether it's you with a much-needed opportunity to retreat and walking, hiking, outdoor yoga, gardening or general relaxation. recuperate. You may also be encouraged to explore a This will keep you alive and feeling present and connected with life. Boost your intake of healthy fruit and vegetables and drink new career or even a new home. plenty of water. Plan your months ahead and set yourself some 95 goals. The month closes on an auspicious note.

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