Yoga+Journal+USA+-+April-May+2014

* ALL-DAY ENERGY 17 POSES THAT REFRESH YOGA JOURNAL I MAY 2014 JOURN WIN! 300+ ECO-FRIENDLY PANTS, TOPS, POWER PROPS & MORE UP YOUR CORE CORE-POWER POSES I INSTANT INSPIRATION I MUST-HAVE GREEN GEAR 7 POSES FOR STRONG, TONED ABS INSTANT INSPIRATION FUEL YOUR PASSION PAGE 82 PLUS STRESS-FREE BEYOND KALE NOW 8 SPRING SUPERFOODS THE FAST, NATURAL FIX 47 FUN & EASY WAYS TO GO GREEN ISSUE 264

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contents May 2014 on the cover 65 | All-day energy: 17 poses that refresh 73 | WIN! 300+ eco-friendly pants, tops, props & more 74 | Power up your core: 7 poses for strong, toned abs 82 | Instant inspiration: Fuel your passion 24 | Stress-free now: The fast, natural fix 22 , 68 | 47 fun & easy ways to go green 35 | Beyond kale: 8 spring superfoods features 68 | GOOD ON YOU Green your yoga practice—and look great doing it—with these planet-friendly yoga pants, tops, props, and more. 74 | SLEEK, CENTERED, STRONG Get your best summer body with deep core work that will power up all your poses. by Stacey Rosenberg 82 | FROM THE HEART, cover credits INTO THE WORLD model: Jennifer Pansa in Tree Pose; photographed Yogis everywhere are doing by David Martinez. Stylist: good, but some passionate PHOTO: DAVID MARTINEZ; TOP: LUCKY BRAND; SHORTS: PATAGONIA; JEWELRY: BLU LUA Lyn Heineken; hair/makeup: pioneers truly stand out. With Colleen Stone/Ford Artists smart new approaches to Miami; top: Lucky Brand; teaching yoga to the people shorts: Mika Yoga Wear; who need it the most, they’re jewelry: Blu Lua taking the service movement to a new level. by Valerie Reiss

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contents May 2014 48 35 26 17 yoga lifestyle practice inspiration 17 | OM 48 | BASICS 112 | BACK STORY Bringing your practice to life Learn Malasana Sculpt strong, lean Ted Grand is making green hot Family-style yoga; juice for health; green legs and focus your intention with this Moksha’s mission-driven cofounder cleaning tips; scents that heal; speak reflective pose. by Nikki Costello is keeping his carbon footprint light, with confidence; one veteran’s survival making hot yoga more accessible, and 57 | REFLECTION secret; a yogi’s guide to New York City. sharing his success. by Amanda Tust Destiny’s child On a pilgrimage to 35 | EATING WISELY India, a yogi explores letting go of moth- Fresh crop Branch out from the usual erhood as she knows it and embracing CLOCKWISE FROM TOP LEFT: DAVID MARTINEZ; CULTURA RM/TOSCA RADIGONDA/GETTY IMAGES; in every issue go-to greens and give these eight tasty something new. by Leza Lowitz 10 | EDITOR’S LETTER spring superfoods a try. by Karen Ansel 12 | CONTRIBUTORS 65 | HOME PRACTICE WITH 14 | TALK TO US 93 | REVIEWS GINA CAPUTO 107 | YOGA PAGES New books, music, and DVDs, and a Power up Feel more energized all day 110 | LIVING WELL CHRIS GRAMLY/ISTOCKPHOTO; ERIN KUNKEL Q&A with Blissology founder Eoin Finn. long with these expansive poses and deep- 111 | CLASSIFIEDS breathing practices. 4 Y O G A JOURNAL. C O M MAY 2 014



get more YJ Score free stuff! Love the eco-friendly yoga clothes and gear on page 68? We’re giving away hundreds of our favorites online, including these cute mala- bead bracelets! Enter for a chance to win every weekday in April: your yogajournal.com/greengear daily Get the app f ix Download a free preview issue of Yoga Journal on your iPad and Get the buzz on all things yoga on our new subscribe: yogajournal.com/ipad yogajournal.com blog, Namaste, where you’ll fi nd everything from Kathryn Budig’s funky asanas to Ayurvedic chefs’ healing recipes. Treat yourself Enjoy a cool core or fl ow class from Exhale Spa on YogaVibes, our online FROM TOP: BROOKS FREEHILL; ERIC WOLFINGER; COURTESY OF EXHALE SPA; EVELINA KREMSDORF/ARCANGEL IMAGES video portal (yogavibes.com). The fi rst one’s on the house when you enter this code: exhale4yj. Urban retreat Join us at Yoga Journal LIVE! in New facebook.com/yogajournal York City April 24–28 for a class, a day, or the entire weekend. Register twitter.com@yoga_journal at yjevents.com. When you’re there, tag us on Instagram @yogajournal pinterest.com/yogajournal #yjnyc so we can regram you! instagram/yogajournal 6 Y O G A JOURNAL. C O M MAY 2 014

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Find joy in your practice Patricia B. Fox general manager Beryl Bender Birch Carin Gorrell Kristen Schultz Dollard Kathryn Budig editor in chief director of brand strategy Charli Ornett Bill Harper Kofi Busia creative director vice president, group publisher Jovinna Chan EDITORIAL GENERAL ADVERTISING deputy editor Philip Armour associate publisher Haley Brockmeier (303) 625-1609 Rajashree Choudhury managing editor Carmel Wroth northwest sales director Kathleen Craven (415) 380-9642 senior editors Tasha Eichenseher, Mitra Malek east coast sales Al Berman (516) 766-2122 Seane Corn associate editor Amanda Tust midwest sales Kathi Magee (414) 897-0377 contributing medical editor Timothy McCall, MD detroit sales Keith Cunningham (248) 763-0526 Krishna Das copy editors Lesley Bruynesteyn, Natalie Condon, southern california sales Kimberly Hicks (310) 490-3486 Christopher Dare, Elizabeth Kennedy southwest sales Tanya Scribner (940) 387-7711 Alan Finger proofreader Matt Samet sales assistants Geoff Hebert (303) 625-1615, Sarah Platt-Finger researchers Maya Dollarhide, Jennifer Rodriguez (310) 356-4118 Sarah Drew, Ivette Manners, Yelena Moroz YOGA, MEDIA & DIRECT RESPONSE ADVERTISING Ana Forrest contributing editors west coast account manager Nikki Costello, Jason Crandell, Hillari Dowdle, Sharon Gannon Kate Holcombe, Sally Kempton, Richard Rosen Tina Hou (303) 625-1630 editorial intern Lauren Maslen east coast account manager Andres Gonzalez Sue Sheerin (303) 931-6057 ART Jennifer Cohen Harper art director Wis Mollerud Holt MARKETING & COMMUNICATIONS associate art director Melissa Newman marketing director John Robles (303) 625-1668 Devarshi Steven Hartman contributing art director Alexandra Zeigler digital advertising manager Lauren Walker (303) 625-1618 contributing designer Robin Briskin events marketing manager Rachel Van Buskirk Mandy Ingber acting photo editor Cary Jobe marketing manager Greg Brenton (303) 625-1612 director of corporate communications Dayna Macy Amy Ippoliti PRODUCTION & TABLET EDITIONS marketing designer Tanya Cantu group production director Barb Van Sickle Gurmukh Kaur Khalsa prepress manager Joy Kelley CONSUMER MARKETING ad coordinator Anna Baldwin group circulation director Jenny Desjean Snatam Kaur Khalsa tablet media specialist Crystal Sagan group circulation manager Anne Cookson e-commerce director Christine Espenship Joseph Michael Levry DIGITAL group online marketing manager Michelle White director, web operations Ken Coffelt group new business manager Kathleen Donahue David Life executive online editor Kelle Walsh circulation analyst Michael Alexander associate online editor Patty Hodapp online marketing manager Emily Supernavage Kelly McGonigal contributing online editor Erica Rodefer Winters ACCOUNTING & ADMINISTRATION senior web developer James Kafader Deva Premal & Miten accounting & billing Yolanda Campanotto web producer Allison Blake (800) 443-4974, ext. 705 Saul David Raye EVENTS publisher’s assistant; market research Lori Rodriguez event director Elana Maggal Desirée Rumbaugh senior event manager Renée LaRose INTERNATIONAL EDITIONS director of international licensing Dayna Macy Colleen Saidman event manager Alden Conant event sponsorship liaison Kiara McBain Ali Smith event marketing manager Meagan Dobson senior designer Anne Mellinger Atman Smith event office manager Tracy Phelps Jai Uttal EDITORIAL OFFICES Joan White 2520 55th Street #210, Boulder, CO 80301 phone (303) 625-1600 Rodney Yee subscription customer service (800) 600-9642 yogajournal.com OMEGA PRESIDENT & COO Andrew W. Clurman CHAIRMAN & CEO Efrem Zimbalist III SENIOR VICE PRESIDENT & CFO Brian Sellstrom SENIOR VICE PRESIDENT, OPERATIONS Patricia B. Fox eOmega.org/yoga VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, RESEARCH Kristy Kaus 800.944.1001 | Rhinebeck, NY VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz © CRUZ BAY PUBLISHING, INC. 8 Y O G A JOURNAL. C O M MAY 2 014

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editor’s letter Carin Gorrell, Editor in Chief Mom’s the word FILL IN THE BLANK: “I knew I was a mother when ____.” (Hint: You and breathe... don’t have to have children or even be a woman to At Kripalu, we invite you to complete this sentence!) pause, turn your attention For me, the answer would inward, and rediscover your depend on when you authentic nature. posed the question. If it Look who’s coming were today, I’d say it was to Kripalu! when my four-month-old Brandon Bays son laughed for the first time—I mean, really laughed, that awesome, joy- Peter Bregman Elena Brower ful, infectious giggle only babies have—and I realized that I’d be living the Stephen Cope rest of my life to hear that sound again. (That’s him above, too fascinated Kate and Joel Feldman by a nearby stream to smile for the camera.) Five years ago, I’d have said Loren Fishman Bo Forbes it was when I was holding my own mother’s hand while grilling her oncolo- Rolf Gates gist about her breast cancer diagnosis, treatment options, and prognosis. Harville Hendrix And 16 years ago, it would have been when I snatched up a stray kitten Manju Jois Snatam Kaur from under a fruit stand on a busy New York City sidewalk and decided Bryan Kest his new home was with me in my tiny, safe apartment. Gary Kraftsow Cyndi Lee The point is, there are thousands of fulfilling ways to be a mother Joseph Le Page throughout your lifetime, whether you’re caring for another person, an Richard Miller animal, or Mother Earth—and this month’s issue celebrates that notion. Dharma Mittra In Leza Lowitz’s moving essay “Destiny’s Child” (page 57), the writer dis- Todd Norian Kali Ray covers through yoga that motherhood isn’t defined solely by the ability Shiva Rea to become pregnant. “In Focus” (page 18) showcases YJ readers and their Dani Shapiro passion for yoga with their little ones. Plus, we feature dozens of eco- Renée Peterson Trudeau David Harshada Wagner friendly yoga clothes and props and household products (“Good on You,” Yang Yang page 68, and “Clean Green,” page 22) that allow you to give the Earth a little motherly love every time you step on your mat or spruce up your home. Mothers are quite possibly the strongest unifying force on the planet: We all have one, and we can all be one. So happy Mother’s Day to all of you! Now go call your mom. ✤ mission driven, donor supported stockbridge, massachusetts ELEANOR WILLIAMSON Share your thoughts about what motherhood means 800.741.7353 or kripalu.org to you at [email protected]. 10 Y O G A JOURNAL. C O M MAY 2 014

reach your potential Kripalu Schools of Yoga and Ayurveda Make this your year. Delve deeper into your passions and practices in one of our in-depth, inspiring trainings. 200-Hour Kripalu Yoga Teacher Trainings June 1–27, June 29–July 25, and July 27–August 22. Our yoga and Ayurveda certification programs occur year-round. kripalu.org/yogaandayurveda 1.800.848.8702

contributors What actions do you take to honor the Earth? “Although I’m not a vegetarian, I try to limit meat in my diet as much as possible. Producing meat requires many more of the Earth’s resources than plant protein, such as beans or peas. For example, raising meat uses 26 times more water than producing vegetable protein.” Yoga enthusiasts cherish the way KAREN ANSEL is a nutrition consul- Mother Nature and our renowned tant and author. She lives on Long Island, guest instructors combine to create a New York, and wrote this month’s Eating “Whenever possible, life-changing week. Here’s a sampling Wisely column (“Fresh Crop,” page 35). I ride my bike instead of of upcoming yoga-focus weeks! driving, recycle, and buy APRIL 26-MAY 3 Sherri Baptiste | Baptiste Power of Yoga™ organic. I am always trying MAY 10-17 to find new ways to lower Jennifer Fox and Paul Gould my carbon footprint.” The Joy of Anusara Yoga Photographer RICK CUMMINGS MAY 31-JUNE 7 lives in Boulder, Colorado. His images Mark Gonzalez in Home Practice (“Power Up,” page YogaATHLETIC 65) are his first in the magazine. JUNE 28-JULY 4 Ann Marie Ahye | Mindful Yoga JULY 12-19 Michele Hebert “I vote with my dollars and Restorative yoga and Meditation choose products from compa- AUGUST 2-9 ”FAMILY WEEK” nies that are committed to Phyllis Pilgrim and Susan Duhan Feli the sustainability of our planet. Yoga and The Spirit of Poetry If we all made purchasing 87 7-440-7 7 7 8 choices with the environment www.rancholapuerta.com in mind, the market would drive FROM TOP: LISA HANCOCK; HARSH AGRAWAL; MARIO COVIC VOTED “WORLD’S BEST DESTINATION SPA” companies to change.” (Travel+Leisure magazine Readers’ Polls 2010, 2011 & 2013) Yoga teacher STACEY ROSENBERG is based in the San Francisco Bay Area and wrote our core-strength feature (“Sleek, Centered, Strong,” page 74). 12 Y O G A JOURNAL. C O M MAY 2 014

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talk to us twitter.com facebook.com letters@yoga /yoga_journal /yogajournal journal.com what’s on your mind this month yoga, take two (or three) ‘Getting Back on Your Mat’ (February ’14) was the reminder I needed again that yoga truly is a life- long practice. I’ve been on and off my yoga mat the last six months due to an increased workload, heavy traffi c, and fl ood-inducing rainy weather. Yet what Andrea Ferretti writes is correct: I know that as long as I continue doing my practice, I will progress. Thank you, Yoga Journal, for inspiring me yet again!” JOHN DECENA, JAKARTA, INDONESIA blissed out YOU KNOW YOU’RE A YOGI WHEN... My practice feels completely new— We asked you on Facebook: I cannot begin to explain how practicing When did you know you were hooked on yoga? different poses from ‘Inspiration Point’ by Sean Johnson (February ’14) with different The first time I I had dabbled, but it Loved it immediately, intentions has awoken my mind and body wished I was doing was when I was but knew I was while on my mat. Keep the inspiration yoga instead of healing a broken hooked when both coming, YJ!” JENNIFER CRIDER, FLORIDA going out with heart that yoga my mind and body fr iends. became integral began craving it. LISA ESSARY to my life. Now, if a single day picture perfect CHRISTINA goes by without a Hundreds of you “liked” our Instagram MITCHELL chance to practice, of acro yogis practicing outside during When I could not I feel off balance. our San Francisco event in January. end my day without DESIREE VEGA doing a couple salu- When I gave up my tations and asanas. Lindsay Foreman gym membership KIM ROBINZINE and Zach Kimsey for yoga 15 years I realized it when my ago and never yoga was able to looked back. First class...when relieve muscle the teacher gently CHITRA NATH soreness and pain pres sed my shoul- in my neck and back, ders down while I soooo much faster was in Tadasana. When I than any pain pill. FROM TOP: DAVID MARTINEZ; TONY FELGUERIAS/TONYFELGUERIAS.COM Ahhhhhh.... bought the Lycra. KATHY MICHELLE CHASE LYNDA GLEN GRINSLADE The exercise instructions and advice presented in this magazine are designed for people who are in good health [TO JOIN THE CONVERSATION, LIKE YOGA JOURNAL ON FACEBOOK] and physically fi t. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability for loss or injury in connection with the exercises shown or the WHOOPS! Lydia Zamorano, featured in “Get Your Climb On” in the March instruction and advice expressed herein. ’14 issue, lives in Canmore, Alberta, not Kenmore, Ontario. Our mistake! 14 Y O G A JOURNAL. C O M MAY 2 014

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Blake Leeper Lives: Olympic Training Center, Chula Vista, CA Gold Medalist 400m Relay, 2012 Paralympics Training to be first American double amputee in Olympics Philosophy: The only disability in life is a bad attitude Mat: Jade Nature’s Best Yoga Mat Great grip. Earth friendly. www.jadeyoga.com

om bringing your practice to life There are hundreds of ways to be a mother, only one of which is to give birth.” Leza Lowitz CULTURA RM/TOSCA RADIGONDA/GETTY IMAGES motherhood on page 57. Read Lowitz’s essay on

om om IN FOCUS Readers share the many ways they practice yoga with their kids. Heather Molina, Louisville, Kentucky “My daughter, Emma, has been included in my yoga practice her entire life. On this day, we did a few poses facing the sunset.” Arlene Kobylinksi, Monroe, New York ”Grace, my five-year-old daughter, loves to practice yoga. Whenever we have a kids’ class at my studio, she wants to help kids learn to breathe.” Carolin Adler, Hamburg, Germany CLOCKWISE FROM TOP LEFT: NATALIA BISHOP; CHERFOTO IMAGES; MARK SILVA; ANNA MATZEN “The little yogi is my four-year-old son, Maximilian, and this was taken in October just 12 days before the birth of my second son, Felix. Maximilian and I have been doing yoga since he was very little, and I Ai Kubo, Berkeley, California “My husband and I do yoga with our kids, Sayana, seven, practiced every day during my pregnancy.” and Rubi, five, all the time. We have a yoga room in our house, and love being creative.” 18 Y O G A JOURNAL. C O M MAY 2 014



om om Fruit and veggie blends can have potent healing powers and body benefits. Robin Asbell, author of the new book JUICE FOR Juice It! Energizing Blends for Today’s Juicers, shares YOUR HEALTH her simple guide to help you juice better. PICK YOUR PERFECT MACHINE KEEP IT EASY IF YOU LOVE PULP Try a slow-press or masticating juicer. They allow a lot of MINIMIZE SCRUBBING Add nutrient-dense, fibrous pulp to slide through and produce a similar consistency soft, juicy ingredients, such as to the cold-pressed juices sold at coffee shops and specialty markets. oranges, last. They can act OUR PICK The Omega Vert VRT350 has a compact design, auto-clean function, as a type of cleaner, helping and 10-year warranty ($380, omegajuicers.com). to push fibrous matter like kale through your machine. IF YOU HATE PULP Opt for fast or centrifugal juicers. The fast-whipping metal blades grind fruits and veggies into submission, and a filter strains pulp. STORE IT SAFELY Put unused OUR PICK The Breville Juice Fountain Plus has a high speed for hard, dense juice in a jar with an airtight veggies like carrots and a low speed for leafy greens ($150, brevilleusa.com). lid and keep it in the fridge. Consume within 24 to 48 IF YOU’RE A CASUAL JUICER Go for a multipurpose blender, so it won’t gather hours for optimal taste and dust between uses. You can always invest in a juicer later if you get hooked. to prevent bacteria from OUR PICK The KitchenAid 5-Speed Blender has a powerful 5-speed motor that growing in the sugars. can handle most tough jobs ($130, kitchenaid.com). TO UP ENDURANCE TO EASE INDIGESTION Blend One beet ✚ 3 leaves Blend 3 cups pineapple cubes Customize Swiss chard ✚ 1 seeded red ✚ 2 cups papaya cubes chili ✚ 2 plum tomatoes ✚ 2-inch piece of ginger your blend The science Nitrates in beets The science Pineapple and papaya can help improve athletic perfor- have enzymes that may aid in di - mance, according to preliminary gestion, and ginger can soothe an research, possibly helping you upset stomach. TO BOOST ENERGY feel stronger on your mat. Blend 4 cups spinach ✚ 2 kiwis ✚ 2 cups honeydew ✚ 1 cup green grapes The science The vitamin C in kiwi and honeydew helps your body absorb more iron from the spinach to keep you energized. PHOTO: ERIN KUNKEL; FOOD STYLIST: ERIN QUON Recipes adapted from Juice It! (Chronicle Books, 2014). 20 Y O G A JOURNAL. C O M

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om BY clean GLORIA DAWSON Feel good about spring-cleaning your GREEN strategies from environmental consultant home with these five simple, planet-friendly Alexandra Zissu. 4 1 3 5 2 1 For surfaces 2 For floors 3 For nixing bugs 4 For the air 5 For clothes Chemicals in cleaning Vacuums can send Start with an integrated Sunshine and fresh Conventional dry supplies can add to small particles pest management (IPM) air happen to be the cleaners often use indoor air pollution and like dust, dander, approach by finding and most eco-friendly air perchloroethylene aggravate allergies. and soil into the eliminating the source cleaners around. (PERC), a chemical To minimize exposure, air, and po t en tial of the infestation. Re - Ultraviolet radiation classified by the EPA purchase fragrance- to xins from ch e m - member, critters like in direct sunlight can as a likely carcinogen. free or naturally icals, such as ants, roaches, and stink- act as a natural disin- When shopping for scented products, and flame retardants, bugs can fit through fectant to furniture, dress clothes, opt for avoid labels that say can pig gy back on tiny openings. Plug up and simply opening silk or linen fabrics, “danger” or “eye and them. In vest in a holes under the sink, your windows to let which can often be skin irritant,” says high-efficiency par- behind the stove, and a breeze indoors can hand-washed in cold Zissu, coauthor of ticulate absorption around pipes with low greatly reduce air water and mild de - Planet Home: Conscious (HEPA) air filter volatile organic com- pollutants from the tergent even if dry Choices for Cleaning vacuum, which is pound (VOC) caulk and likes of gas stoves, cleaning is advised ORG HOME PHOTO and Greening the World great for trapping steel wool, or find a pro insulation, and (hang or lay them You Care About Most. dust and dirt. who practices IPM. household cleaners. flat to dry). 22 Y O G A JOURNAL. C O M MAY 2 014

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beauty that heal Soothe your skin, psyche, and more with easy aromatherapy and oil treatments made from pure plant extracts. Energize Soak up the vitalizing Rejuvenate effects of peppermint your skin Treat sore oil by adding a few drops muscles to massage oil or an Blend rosehip seed oil Find focus aromatic diffuser, a into your daily facial Apply black spruce oil device that spreads the Relieve cream to help oxygen- Vetiver oil, derived after exercise to ease scents of essential oils. stress ate and heal skin, and from the roots of a muscle tension. The The menthol in pepper- slow signs of aging. perennial grass, is grab- extract from this ever- mint brings on an in– Add a few drops of Rosehip seed oil is high bing the attention of green is gaining trac- tense cooling feeling; lavender oil to a hot in unsaturated essential aroma therapists. Bud- tion as a remedy for when applied to the bath before bed to pro- fatty acids, which can ding re search shows soreness and infl am– skin, it should be mote relaxation. When help regenerate cell that the scent of veti- mation, explains Scott diluted fi rst. Many in haled, the tiny mole- membranes, minimize ver may help with con- Johnson, a member of essential oils pack a cules of essential oils age spots and wrinkles, centration and memory. essential-oil company punch: Their benefi ts from the lavender fam- reduce scars, and treat Dab the oil on your tem- Young Living’s science can be up to 100 times ily have been shown to sun damage. ples or the base of your advisory council. more powerful than affect the limbic system, TRY Evanhealy’s neck when you’re feel- those of dried herbs, which infl uences emo- TRY Young Living’s explains Charlynn tions, behavior, breath- Rosehip Treatment ing distracted. Relieve It, a mix of Facial Serum, a combo Avery, an aromathera- ing, and stress. TRY Native American spruce, black pepper pist and a holistic heal- of vitamin E, rosehip Nutritionals’s Atten- fruit, hyssop, and pep- TRY Sleep Ease Oil by seed and jojoba oils, ing expert. tion Assist blend with permint essential oils. Mountain Rose Herbs, and rose geranium, vetiver, frankincense, $55; youngliving.com TRY Energize Essen- an essential-oil blend rosewood, and carrot lavender, and cedar- tial Oil by Aura Cacia, that uses jojoba and seed essential oils. $26; a fusion of lemon, pep- grapeseed oils and evanhealy.com wood essential oils in a coconut-oil base. $17; permint, rosemary, and essential oils of sweet sweet orange essential marjoram, hops, vale- nativeamericannutri- tionals.com oils. $10; auracacia.com rian, chamomile, and lavender. $15; moun- tainroseherbs.com PHOTO: BROOKS FREEHILL; STYLIST: CARY JOBE Join Aura Cacia’s Charlynn Avery Sunday April 27 at the Yoga Journal LIVE! event in New York City for a workshop on essential oils and chakras.

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om HOW TO BE FEARLESS Overcome public speaking jitters with chants and asanas. IF YOUR HEART RACES, your mind goes blank, and words stick in your throat any time you need to give a presentation at work or make a toast at a friend’s birthday bash, YogaVoice is your new lifeline. Created by opera singer and yoga instructor Mark Moliterno, this new style of vocal training pairs a series of poses with chants to target your chakras, the seven psycho-energetic centers of the the sound vibration of your own consonant syllable) associated with body. “Chakra imbalances contribute voice tunes the chakras in a way that it. In the weeks, days, or hours leading to the stress response associated with promotes internal awareness, a calm- up to your next big talk, intone these the fear of public speaking,” Moliterno ing of your mind, and a reduction in sounds during your regular yoga prac- says. “When you incorporate toning stress.” Each chakra has a bija mantra tice to infuse your talks and toasts and chanting into your yoga practice, (like “om”) and a phoneme (vowel or with calm energy. KATHRYN ARNOLD } SOUND OFF } Take a vocal vinyasa: Chant an activating mantra followed by a calming syllable in each pose to stimulate and balance the chakras. You’ll improve your speaking skills and much more. TO ENHANCE YOUR... CHAKRA SOUNDS TO MAKE POSE mantra syllable (activating) (calming) Communication, self-expression Throat Ham ee (as in free) Seated Forward Bend Creativity, pleasure Sacral Vam oh (as in flow) Sun Salutation Personal power, self-esteem Solar plexus Ram ah (as in father) Bharadvaja’s Twist Inner peace Heart Yam eh (as in play) Camel Pose Survival, foundation Root Lam oo (as in soothe) Warrior Pose II CHRIS GRAMLY/ISTOCKPHOTO Intuition, imagination Third eye Om mm (as in yum) Tree Pose Inspiration, sense of connection Crown (silence) ng (as in sing) Legs-up-the-Wall Pose 26 Y O G A JOURNAL. C O M MAY 2 014

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om walking warrior Combat veteran Sharon SHARON SMITH WAS starting to panic. The 47-year- Smith spent six straight old was miles behind fellow hikers while crossing the months hiking through the Appalachian Trail’s 100-Mile Wilderness, a rugged Appalachians in a quest stretch of balsam forest in northern Maine. Her cell to overcome PTSD. Her phone was dead. Her food supply was dwindling. As a go-to survival skill? Yoga. veteran U.S. Air Force combat medic, she knew how to push on, yet hiking the dense woods exhausted and alone terrified her. Her heart racing, she sat on a rock and focused on breathing techniques she had learned in yoga class, imagining that she was breathing in peace and breathing out fear. “It helped me calm down. After a half-hour, I got up, shoul- dered my pack, and walked on,” says Smith. She completed the entire 2,180-mile Appalachian Trail from Georgia to Maine last year as part of Warrior Hike, a non- profit that connects combat vets with the healing powers of nature. Smith joined the six-month hike to support returning troops, as well as to assist in her own recovery. After serving on the front lines of the first Gulf War in 1991 treating injured Marines and Iraqi POWs, she was diagnosed with PTSD and TRAIL ANGEL depression. In more recent years, her flashbacks of bombings and injuries re - Visit warriorhike.com to follow emerged as she watched news coverage of the Iraq War. “When you’re hiking new troops of Warrior Hikers every day for 8 to 10 hours, you start to process everything buried in the back setting out on the Appa- of your mind piece by piece,” Smith says. “Being out in the beauty of nature and lachian, Continental Divide, the fresh air helped with my depression and gave me a sense of well-being.” and Pacific Crest trails this Smith credits yoga with helping her finish the entire trail. She took Bikram Yoga month. Track their journeys, twice weekly for three months before the trek to increase flexibility and strength, and find festivals and events and during her hike often did poses in her tent in the morning to loosen up. Upon along their routes. CINDY ROSS arriving at the northern terminus of the trail, Smith kneeled in front of a trailhead sign and whispered a prayer. “I was grateful for getting there safely, and I was ready to be free of all the demons I’d been carrying with me all those years.” CINDY ROSS MAY 2 014 Y O G A JOURNAL. C O M 31

om Where to eat, visit, and, of course, Monday APRIL 21 roll out your mat in ... 6–7:15 p.m New York City Classes to Sacred Sounds Studio, UNNATA AERIAL YOGA 163 Bleecker St check out Refi ne your asanas while sus- Friday APRIL 4 pended from silk hammocks in 10–11:30 p.m. a class taught by Michelle Dortig- Enlightening events NITESWEATS CLASS nac, creator of Unnata (Sanskrit Bikram Yoga, Lower East for “elevated”), the original aerial Side, 172 Allen St yoga. sacredsoundsyoga.com Sundays in APRIL Friday MAY 2 Unleash your inner rock star 12–4 p.m. 7–10 p.m. at this month’s class (with TASHI NORBU EXHIBIT ABHYANGA AYURVEDIC music, neon lights, and squirt Friday APRIL 25 Tibet House U.S., SELF-MASSAGE guns!) while raising money for 5:30–7 p.m. 22 W 15th St New York Open Center, 22 E 30th St the Lower Eastside Girls Club YOGA + CHOCOLATE Tour this Tibetan cultural center Master self-healing by opening energy to support leadership and job Yoga Journal LIVE!, famed for its assortment of gild- fi elds with Ayurvedic herbs, massage, and training. bikramyogales.com Hilton New York, 6th Ave ed deities and Buddhas from essential oils. opencenter.org David Romanelli, a wellness the 12th through 20th centuries. expert who merges pop culture In the art gallery, you’ll fi nd with yoga, will lead a fl ow class vibrant, multilayered paintings Sunday MAY 4 followed by a tasting of Vosges by Tashi Norbu, a Tibetan artist 12:15–1:45 p.m. Haut-Chocolat. yjevents.com who turns traditional religious PHILOSOPHY STUDY GROUP iconography on its head with Iyengar Yoga Institute, New York, his pop-infl ected, energetic 150 W 22nd St approach. Call (212) 807-0563 Deepen your understanding of yoga phil- to schedule a Tibet House tour. osophy by joining a free study group that tibethouse.us explores the ancient fi rst book of yoga, the Bhagavad Gita. iyengarnyc.org Experience Yoga Journal LIVE! New York, April 24–28. Learn more at yjevents.com. Blissful eats Souen 326 E 6th St Dine on veggie sushi or a plate of steamed greens, brown rice, beans, and wakame seaweed at this macrobi- otic restaurant that’s been serving up organic fare since the ‘70s. souen.net FROM TOP: SIR MILES DAVIS PHOTOGRAPHY; JORGE GONZALEZ/GETTY IMAGES; Tea Drunk 123 E 7th St Linger over a steeping mug of White Peony or Iron Bodhisattva tea, sourced COURTESY OF SOUEN RESTAURANT; WARI OM from China’s best tea farms and served in a slow tableside ritual. t-drunk.com Candle 79 154 E 79th St The BBQ Seitan Burger astounds at this vegan venue. candle79.com 32 APRIL/MAY 2 014MAY 2 014 32 Y O G A JOURNAL. C O M Y O G A JOURNAL. C O M

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eating wisely by Karen Ansel fresh crop Branch out from the usual go-to greens and give these eight tasty spring superfoods a try. BOK CHOY DANDELION WATERCRESS GREENS ASPARAGUS CHARD PHOTOS: ERIN KUNKEL; FOOD STYLIST: ERIN QUON PEAS ARUGULA LEEKS

eating wisely SPRINGTIME, when greens are especially fresh and nutritious, is the perfect time to reacquaint yourself with nature’s aston- ishing variety of edible shoots, leaves, and pods. But before you groan, “Kale, again?!” we promise it didn’t even make our list of must-tries. Not to discount kale’s health benefits, but this season’s harvest offers plenty of other good-for-you greens with a tremendous variety of critical nutrients such as cancer-preventing folate and anti- oxidants, bone-building vitamin K, and vitamins A and C for a strong immune system. Which is great news if you can’t get past kale’s bitter flavor (no matter how trendy the smoothie or soup it comes in). Most of us eat less than half the weekly recommendation of one-and-a-half to two cups of dark-green vegetables. If that sounds familiar, experimenting with some fresh choices to make your plate more interesting and flavorful may help you hit your mark. Here are eight garden- fresh supergreens proven to help you stay strong, lean, and disease-free, plus a few delicious recipes to get you started. Enjoy them all, or choose the ones that tackle your top health concerns. Peruvian watercress DRESSING scatter potato mixture, bell pepper, salad with creamy 1 ⁄2 cup plain kefir or ⁄4 cup plain yogurt avocado, and corn kernels on top. 1 chia goji dressing watered down with ⁄4 cup water 2 To make the dressing: In a bowl, 1 1 tablespoon fresh lemon juice or whisk together kefir or yogurt, lemon MAKES 4 SERVINGS Earthy purple potatoes, sweet corn, to taste juice, honey, oil, goji berries, garlic and red bell peppers complement 1 teaspoon honey powder, mustard, and salt (if using) watercress’s peppery tang. 1 tablespoon olive oil until smooth. Sprinkle in chia seeds. 2 tablespoons goji berries, chopped Lightly drizzle over the salad and serve SALAD 1 teaspoon garlic powder immediately. 2 tablespoons olive oil 1 teaspoon Dijon mustard CHEF’S NOTE Chia seeds will absorb 1 pound small purple Peruvian Salt (optional) liquid and make the dressing too thick potatoes, quartered 1 tablespoon chia seeds if allowed to sit. To make the dressing 1 ⁄2 teaspoon salt in advance, combine all the ingredients Black pepper to taste 1 To make the salad: Warm a large except for the chia seeds and chill, then 8 ounces watercress (equivalent to skillet over medium heat. Add the oil, stir in the chia seeds just before serving. two small bunches) potatoes, salt, and pepper. Cover and 1 red bell pepper, thinly sliced cook, stirring occasionally, until the NUTRITIONAL INFO 352 calories per 1 ripe avocado, preferably Hass, cubed potatoes are brown and tender, 7 to serving, 17 g fat (2 g saturated), 45 g 1 cup corn kernels, blanched for 1 min- 9 minutes. Place the watercress in a carbohydrates, 9 g fiber, 8 g protein, ute (if fresh); defrosted (if frozen) salad bowl or on a large platter and 403 mg sodium 36 Y O G A JOURNAL. C O M MAY 2 014



eating wisely TO ROCK YOUR WORKOUT TO IMPROVE DIGESTION TO BUILD STURDY BONES EAT MORE ARUGULA EAT MORE ASPARAGUS EAT MORE BOK CHOY Ounce-for-ounce, arugula provides more These tender thin green stalks are rich in This cabbage variant is packed with bone- nitrates than other top veggie sources, inulin, a unique kind of fiber that doesn’t friendly nutrients, including calcium— such as rhubarb, celery, and spinach. What break down in our digestive systems until which is especially well-absorbed for a it arrives at the large intestine. Once vegetable source of the mineral. That’s does that mean for you? Nitrates relax there, inulin feeds the beneficial bacteria because bok choy is low in oxalates, com- blood vessels and lower blood pressure, that keep your intestine healthy and may pounds present in many leafy greens that accelerating blood flow so energizing help your body absorb more nutrients. can bind to calcium and make it harder oxygen is delivered to cells throughout Bonus: Asparagus is also rich in vitamin for your body to absorb. Two cups of your body more efficiently. As a result, A, zeaxanthin, and lutein, all beneficial this crunchy, low-calorie veggie deliver your workouts might feel a little easier: to eye health. as much calcium as half a glass of milk. Nitrates reduce your muscles’ need for COOK IT Asparagus can spoil quickly, Plus, two cups of raw bok choy provide 80 oxygen during exercise, so you don’t tire so to keep it fresh, wrap the spears in a percent of your daily dose of vitamin K, as quickly. Cycling volunteers who ate damp paper towel, keep them refriger- needed to bind calcium to bone. vegetables rich in nitrates cut oxygen ated, and eat them within two days of pur- COOK IT Because vitamin K requires consumption by 5 percent, and increased chase. One of the easiest ways to prepare fat for absorption you’ll actually soak up muscle efficiency by 7 percent, according asparagus is by oven-roasting it, which more of this nutrient by coating your bok to a 2007 Swedish study. will also intensify the flavor. Toss a pound choy with a little healthy fat. Sauté it in a COOK IT Because it’s usually sold with of trimmed asparagus with a tablespoon teaspoon or two of peanut oil or drizzle the roots intact, arugula can be dirty, so or two of olive oil, season with sea salt and raw leaves with a tablespoon of an olive be sure to give it a good washing before black pepper, and roast on a baking sheet oil-based salad dressing. You could also using. For a quick meal, toss it with hot at 400˚F for 15 minutes. Serve sprinkled try it grilled in an Asian-inspired salad pasta, olive oil, and lemon zest, or stir with shaved Parmesan, or chop and toss with edamame, orange slices, scallions, leaves into your favorite marinara sauce. them into a frittata. and a soy-ginger vinaigrette. Running for a train... ® Find your alance. Every delicious alance ar gives you the perfect caloric ratio of 40% carbohydrates to 30% protein to 30% dietary fat... for energy that lasts. ©2014 Balance Bar Company 14-BB-1009dr

TO FEND OFF DIABETES TO FIGHT OFF A COLD TO PROTECT YOUR HEART EAT MORE CHARD EAT MORE DANDELION GREENS EAT MORE LEEKS Delivering nearly four grams of fiber per They’re high in vitamin A, a nutrient that This member of the onion family is cooked cup, chard slows the rate at which keeps the linings of our airways healthy, loaded with flavonols, compounds that carbohydrates enter your blood stream, the first line of defense against bacteria work to keep your blood vessels flexible preventing blood-sugar dips and spikes. and pathogens that cause the common and prevent blood clots that can lead to This plant is a top source of magnesium a heart attack. One flavonol in particu- cold and other respiratory illness. Just (one cooked cup gives more than a third lar, kaempferol, may be especially heart one cup of raw dandelions boasts 110 of your daily needs), a mineral that helps friendly. Several studies, including one percent of your daily vitamin A dose of your body use the glucose-regulating hor- published in the American Journal of Epi- 5000 international units—that’s more mone insulin more effectively. Chard also demiology, report that people who con- than twice the amount you’d get from contains syringic acid, a substance that sume the most kaempferol-containing the same serving of spinach and 10 times blocks the breakdown of starch into sug- foods are the least likely to die from heart more than from broccoli. Plus, dandelion ars, helping regulate blood-sugar levels. disease. Leeks are also rich in the B vita- greens are high in vitamin C, which won’t Given that most of us get only half the min folate, which also is important for prevent you from catching a cold but can fiber and less than two-thirds of the mag- protecting your ticker. help cut the symptoms short, according nesium we need, chard is a good source COOK IT Finely chopped leeks are of these blood-sugar-balancing nutrients. to a 2013 research review. ideal for recipes where you want a subtle COOK IT Give your pizza or flatbread COOK IT Dandelion greens can be dose of onion flavor (use the white and a nutrition boost. Sauté one bunch of bitter so blanch them first for about five light-green portions). Or cook whole stemmed chard leaves in olive oil with minutes in salted water to tame their bite, leeks French style by braising (cooking one chopped clove of garlic until chard is suggests Sharon Palmer, author of The slowly in a small amount of liquid) them in wilted. Scatter the greens over your pizza Plant-Powered Diet. Then sauté them in chicken stock or water for 20–25 minutes, crust along with sautéed onions and your olive oil with garlic and red pepper flakes, then toss them with mustard vinaigrette favorite cheese, and bake. and serve topped with grated Parmesan. and chopped hard-boiled egg. or training for a run... TM

eating wisely evergreen 1 Cut the avocados in half, remove pea guacamole the pits, and scoop the flesh out with a spoon into the bowl of a food pro- MAKES 4 SERVINGS Peas make a fiber- and protein-rich cessor. Add the peas, and pulse until a guac that stays green overnight. chunky mixture forms. 2 Transfer the avocado-pea mixture to a large bowl. Stir in the tomato, red 2 ripe avocados, preferably Hass onion, jalapeños or mild chilies, lime 1 cup green peas, blanched and drained juice, and cilantro, and salt to taste. 1 medium ripe tomato, finely Using a wooden spoon, stir the ingre- chopped (about 1 cup) dients to combine. Serve immediately ⁄4 cup minced red onion with chips or sliced veggies. 1 2 jalapeño chilies, or 2 small, mild red or orange chilies, seeded and finely NUTRITIONAL INFO 155 calories chopped per serving of guacamole, 10 g fat 2 limes, juiced (about ⁄4 cup juice) (1 g saturated), 15 g carbohydrates, 1 3 tablespoons minced fresh cilantro 7 g fiber, 4 g protein MAY 2 014

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eating wisely Hydrated eyes are younger spicy chipotle chickpeas 1 Rinse quinoa under cold water. looking with rainbow chard Place it in medium saucepan with eyes. MAKES 4 SERVINGS 2 cups of water. Bring to a boil then reduce the heat to low. Cover and derma e Hydrating Eye Crème Smoky chipotle peppers and ® shows you proof. cook until the quinoa is tender, 15 chard add zest to a chickpea stew. to 20 minutes. Remove from heat. 2 Heat a large stockpot over medium 1 cup quinoa, red or white heat. Add the oil, leeks, and garlic. before after 2 tablespoons olive oil Cook, stirring often, until leeks soften, % of consumers reporting 2 leeks, thinly sliced (include 3 to 4 minutes. visible results: white and light-green portions) 3 Add the chickpeas, tomatoes, • 97% improved deep wrinkles 2 garlic cloves, thinly sliced chilies, and tomato paste. Bring to a • 86% improved sagging 1 15-ounce can chickpeas, drained, • 83% improved puffiness gentle simmer over medium-low heat. well rinsed Cook covered until sauce cooks down, consumer test results after 12 weeks of use 1 8-ounce can diced tomatoes 15 to 20 minutes. Add chard and spin- 1–2 chipotle chilies in adobo sauce, ach; cover and cook until chard wilts, chopped (1 for medium spiciness, 1 to 2 minutes. Serve over quinoa, gar- 2 if you like it hot) nished with mint leaves and orange 1 tablespoon tomato paste wedges, if desired. 1 bunch rainbow chard, cut into NUTRITIONAL INFO 322 calories ⁄2-inch-thick strips. Include stems; 1 Get a FREE 10-piece Sampler cut on diagonal into thin slivers. per serving, 11 g fat (1 g saturated), Collection ($4.95 S+H) 46 g carbohydrates, 11 g fiber, 12 g and exclusive online offers 1 cup baby spinach protein, 507 mg sodium Visit www.dermae.com/yj 1 bunch fresh mint leaves (optional) 1 orange, cut into wedges (optional) All recipes by Jennifer Iserloh. 42 Y OG A JOURNAL. C OM MAY 2 014



eating wisely TO STAY SLIM “Dare to be! Dare to EAT MORE PEAS step fully into what High in both fiber and protein, these legumes can help you eat less yet feel life is asking of you.” - Richard Miller, PhD nourished. One cup packs an impressive seven grams of filling fiber, plus green peas Founder of IRI contain resistant starch, a special kind of carb that our bodies can’t digest—they leave you feeling full for hours after meal- time. A cup of peas delivers eight grams of protein—more than a large egg. Protein takes longer to digest than carbs, and it IRI IREST YOGA NIDRA requires more energy so you naturally TRAININGS 2014 burn more calories in the process. And like all green foods, peas contain antioxi- dant and anti-inflammatory compounds Level I Training at IONS-EarthRise (Petaluma, CA) that can help prevent chronic disease. March 16 – 21, 2014 COOK IT Fresh or frozen, these little with Richard Miller, PhD legumes are a clever way to boost protein in smoothies, soups, and pasta. For your Level I Training at Kripalu (Stockbridge, MA) morning smoothie, blend a handful of April 20 – 25, 2014 peas with avocado, banana, and almond with Senior iRest Trainer, Anne Douglas milk. You won’t even taste the peas. Level I Training at Yoga Yoga (Austin, TX) June 11 – 15, 2014 TO PROTECT AGAINST CANCER with Senior iRest Trainer, Stephanie Lopez EAT MORE WATERCRESS Level I Training at Yoga on High (Columbus, OH) It may look like spinach, but watercress is July 9 – 13, 2014 actually a cruciferous vegetable like broc- with Senior iRest Trainer, Stephanie Lopez coli and Brussels sprouts; all are packed Level II Training at Anubhuti (Novato, CA) with cancer-fighting glucosinolates. These July 23 – 27, 2014 compounds are thought to prevent can- with Richard Miller, PhD cer by ridding our bodies of carcinogens before they can damage our cells. Since Level I Training at Charney Manor (Oxfordshire, UK) heat slowly destroys glucosinolate activ- September 8 – 12, 2014 ity, these raw leafies may provide an addi- with Senior iRest Trainer, James Reeves tional advantage over other cruciferous Level II Training at Kripalu (Stockbridge, MA) veggies that we typically eat cooked. Con- September 14 – 19, 2014 suming three ounces of raw watercress a with Senior iRest Trainer, Anne Douglas day for eight weeks was shown to reduce Level I Training at YogaWorks (Los Angeles, CA) DNA damage in white blood cells by up to October 1 – 5, 2014 24 percent, in a 2007 study in the Ameri- with Richard Miller, PhD can Journal of Clinical Nutrition. COOK IT Actually, don’t! Raw water- Level II Training at Prema Yoga (Gold Coast, QLD, Australia) cress makes a flavorful stand-in for lettuce November 12 – 16, 2014 in sandwiches. Balance its peppery flavor with Richard Miller, PhD in a salad with a creamy avocado or ranch dressing. Store it in the fridge in a glass of For more information, water covered with a plastic bag. ✤ call (415) 456-3909 Karen Ansel is a writer, nutritionist, registered or visit www.irest.com dietician, and a spokesperson for the Academy of Nutrition and Dietetics. 44 Y O G A JOURNAL. C O M MAY 2 014

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EXTEND YOUR SPINE RELEASE THE PELVIS DOWNWARD 48 Y O G A JOURNAL. C O M MAY 2 014