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

basics by Nikki Costello Learn Malasana Sculpt strong, lean legs and focus your intention with this reflective pose. malasana | mala = garland; asana = pose get grounded WHEN YOU TRAVEL THE STREETS of India or Indonesia, Yoga teaches that each pose has you’ll notice that many people hang out—cooking street an energetic quality. For instance, food, reading, waiting for the bus—crouched in a squat some poses are uplifting and ener- position. This tradition has incredible benefi ts. Squatting gizing, while others are soothing is one of the most effective ways to tone the entire lower and stabilizing. Malasana has a body. It works the quadricep, hamstring, gluteal, and calf grounding quality—it taps into a muscles of the legs, plus, it strengthens the lower back downward-fl owing energy known in yoga as apana vayu—and is and core. In everyday life in Western culture, however, we a good pose to practice whenever rarely see someone in a full squat outside of the gym. you need to bring on calm. When Westerners embraced sitting—in cars, at desks, in front of the TV—we started to lose suppleness and strength in the legs and fl exibility in the calves, ankles, and outer hips. The abdomen and lower back muscles also suffered when we started sitting on chairs, because back- rests allow us to slack off and neglect our core muscles. ▼ watch Fine-tune your practice of Malasana with our how-to video at yogajournal.com/livemag. REST YOUR HEAD MAY 2 014 Y O G A JOURNAL. C OM 49

basics STEP 1 modified squat Bend deeply at the hip, knee, SET UP and ankle joints. ❉ Sit in Dandasana (Staff Pose). ❉ Bend both legs, one at a time, until the knees are pointing to the ceiling and the calves come close to the back of the thighs. ❉ Lean forward, and raise your seat. ❉ Squat on your feet. ❉ If your heels rise up, place a rolled blanket beneath them. REFINE It is important that the heels are in contact with the floor But yoga can help restore what we’ve increase range of motion in the knees, or blanket in order to create the lost. Malasana, or Garland Pose, is a yogi’s hips, ankles, and calves, and build the sta- action of pressing downward, which squat. In it you utilize the complete range bility you’ll need when you start to bend lengthens the inner thighs and allows of motion of the legs by bending the knees forward. And the second prep pose, a for a deeper exhalation. With the feet touch ing, maintain pressure through fully until the pelvis is resting at the back variation of Marichyasana I, will help you the heels, press the thighs and knees of the heels. Practicing the prep poses find the extension in the torso you need together to tone the outer legs, and here and, eventually, the full expression for full Malasana. start to strengthen the abdomen by of Malasana will help you regain this pri- In the final pose, you are in a squat, keeping the torso upright and lifted. mary and essential movement, and help feet together and knees apart, with the Extend your arms to the front. Spread tone and strengthen the legs. Squatting arms wrapped around the shins and the your collarbones to open the chest, is also believed to help with digestion: As head lowered to the floor. It is in the final and move the back ribs inward in order to keep length in the spine. the pelvis descends, you encourage the pose that we can imagine a garland, the downward-flowing energy of apana vayu, translation of Malasana. When a garland FINISH Continuing to press down which, according to some yoga traditions, is placed over someone’s head, it hangs through your heels will stretch the TOP: LULULEMON ATHLETICA; LEGGINGS: ELISABETTA ROGIANI; MAT: YOGA ACCESSORIES; BLANKET: BAREFOOT YOGA CO. ankles, outer hips, and gluteal mus- PHOTOS: DAVID MARTINEZ; MODEL: JENNIFER LANE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: RACINE CHRISTENSEN; helps the body eliminate waste and the from the neck, and flowers adorn and cles, allowing the weight of the pelvis mind clear (see “Get Grounded,” page 49). encircle the heart. The act of offering a to fully descend. Inhale and lengthen Many of us experience a less intense garland is a sign of reverence, respect, and the spine; exhale to bend deeper at version of Malasana in yoga class, in gratitude. When you practice Malasana, the knee and hip joints. which our feet are hip-distance apart and your own arms become the garland, your our spines extend straight up. The chal- head bows forward, and your attention lenge of Malasana in its fullest expres- is drawn inward. In this shape there is sion (shown on the previous spread) is that nowhere else to look but inside your own you have to drop down into a squat while heart. The effect of this squat on the body simultaneously bending forward. The two and mind is both grounding and quieting. prep poses here can help you achieve the full pose. Practicing the first, a modified Nikki Costello is a certified Iyengar Yoga squat with the feet together, will help you teacher living in New York City. 50 Y O G A JOURNAL. C O M MAY 2 014

™ NEW Angry Birds Vitamins When it comes to kids vitamins - we aim a little higher! Good news: you won’t need to remind your kids to take their daily ™ vitamins, they’ll be reminding you! Angry Birds Vitamin Chews include 21 vitamins and minerals to support healthy eyes and strong bones along with a healthy immune system. These tasty vitamins are naturally fl avored and sweetened and include fruit and vegetable extracts. Made for your family by our family, delivering all the quality you’ve come to expect for over 30 years. Visit Natrol.com to learn more. Collect all 4! ™ Our Angry Birds Kid’s Vitamin Chews come with one ™ of 4 fun Angry Bird collectables that go where you go! Hang from your backpack or trade with friends! Selection varies by store. † These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2014 January, Natrol, Inc.

basics STEP 2 Make the Most Extend and reach the spine forward. of Every Moment With premium quality marichyasana I, variation essential oil blends from NOW Solutions you can truly enjoy even the SET UP the heel and keeping the toes fl exed. In ❉ Sit in Dandasana. this pose, the emphasis is on extending briefest moments of ❉ Bend one leg, bringing the knee the torso forward while maintaining a closer to the chest, and the calf to the lift in the chest and length in the spine. peace and tranquility. back of the thigh. FINISH Aim to get the tricep of your ❉ Reach forward with the same extended upper arm past the knee arm as the bent leg and hold the foot, or shin of your bent leg as you reach calf, or thigh. Press the other hand forward. This extension will free the to the fl oor behind you. arm so that it can entwine the shin in REFINE Hold the foot or leg fi rmly, full Malasana. Press the inner thigh and lift the chest. Use the other hand and knee against the outer arm or side on the fl oor to extend your torso farther of your body, wherever it is touching, forward. Use a strap if you want to reach to compact your outer hips and sup- the foot but can’t do so without round- port the torso with your thigh. Length- ing the back. Keep the extended leg en on the inhale, and move deeper into fi rmly in Dandasana, pressing down with a forward fold on the exhale. fi nd solace in stillness Because your attention is drawn inward in Malasana, it is a good pose for refl ection. The word mala also refers to a thread of beads used for mantra rep- etition. A mantra, or word or phrase said over and over to help you concentrate or meditate, is infused with the power to create a new pattern or pathway in your consciousness. Repeating it can help you invoke feelings of inspiration or nowfoods.com/nowsolutions intention. By holding the mala in your thumb and middle fi nger, you turn from one bead to the next, repeating a mantra either silently or aloud. This practice, known as japa, is an effective way to turn your attention inward, to relax your mind, and to prepare for meditation. 52 Y O G A JOURNAL. C O M MAY 2 014

The Virgo tank and Aquarius legging, from the cozy-eco collection. Made entirely from recycled plastic bottles. CozyOrange.com

basics FINAL POSE malasana SET UP open the chest so that the upper ❉ Sit in Dandasana. spine can continue to lengthen ❉ Bend both legs, one at a time, and extend. On an exhalation, until the knees are pointing to the press down through the heels, ceiling and the calves come close pull the navel region back, and to the back of the thighs. descend the hips while extending ❉ Lean forward to raise your seat. the torso forward. ❉ Squat on your feet. ❉ Use a rolled blanket, as needed, FINISH Lower the whole torso until the head touches the floor. under your heels. Use a bolster or blanket to sup- REFINE Extend your arms for ward port the head if it does not reach. with your palms facing down. Press Keep both the heels and the head your heels to the floor, and allow in contact with the floor. On your the knees to spread in order to inhalation, hug the torso with your move the torso forward betwe en inner thighs, and on your exhala- the knees. Stretch the spine and tion release the pelvis and head arms forward, then wrap the upper downward. Stay in the position arms around the shins. By clasping for several even breaths. ✤ the ankles with your hands, you will be able to broaden the collarbones, pull the elbows wide apart, and optimize your practice Adjust Malasana to accommodate your body. To learn to squat or To maintain To take pressure To ease lower if you are pregnant your balance off your knees back pain Separate your feet Squat in front Place a folded Place a thinly about 6 to 8 inches, of a wall or blanket behind the folded blanket and place a folded piece of furni- back of your knees on the front of blanket under your ture and reach and then squat. your thighs and heels until you are forward to hold reach your palms able to lower your it for support. forward while pelvis and maintain ex tending the balance. lumbar spine. 54 Y O G A JOURNAL. C O M MAY 2 014



(SPINSscan 52 weeks ending 1/2014) We’re surrounded by toxins. They’re everywhere. In the things we eat and drink, and even the air we breathe. Some toxins are by-products of industrialization, others occur naturally. The good news: our bodies have a variety of ways to deal with toxins. The bad news: the current load exceeds our body’s ability to adapt . . . and sooner or later everyone is affected. \" .Ċ-Ŏ1\" , Ŏ &),ā -- ( Ŏ )' -Ŏ#(ûŎ .Ŏ\" &*-Ŏ)/,Ŏ ) # -Ŏ, ')0 Ŏ .)2#(-Ŏ '), efficiently than they can on their own. The question is, does it really work? Well, we’ve sold millions of bottles in over 25 countries, received countless testimonials ,)'Ŏ- .#- # Ŏ /-.)' ,-Ŏ1),& 1# üŎ ( Ŏ &),ā -- ( Ŏ\" -Ŏ (Ŏ.\" Ŏ.)*Ŏ- &&#(! detox tea in North America for the past 10 years. Some people call it astonishing, we call it the antidote for modern civilization. ORGANIC + NON-GMO + PLANT BASED + GLUTEN-FREE 888-436-6697 |Ŏ Ŏ û û Ŏ Ŏ Ŏ Ŏ Ŏ Ŏ û *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE. Receive a $4 coupon toward your next purchase. Visit: www.florahealth.com/antidote or scan this code!

reflection by Leza Lowitz destiny’s child On a pilgrimage to India, a yogi explores letting go of motherhood as she knows it and embracing something new. MOTHER’S DAY. The celebration brings up the immense gratitude I have for my mother, but it was also tinged with grief. For eight years I’d longed to have a child of my own but hadn’t been so blessed. My husband and I live in Japan where adoption is rare. Bloodlines here are almost feudal in their importance, and adopting away your future heirs is uncommon, especially to non-natives like me. We had applied to adopt, but even though my husband is Japa- nese, our chances were slim. At age 43, I feared that my long quest for motherhood might be at an end. Thankfully, my yoga practice helped me look at this challenge as a kind of practice in itself. As the years passed, I had to ask myself a question many mothers never con- sider: Why did I want to be a mother any- way? I meditated on the answer. I wanted to experience another kind of love, some- thing beyond what I knew or could even imagine. Mother love. At the moment when all the pain and disappointment of remaining childless became too much to bear, I realized that I hadn’t been loving myself. So while we waited for an unlikely placement from the orphanage, my husband suggested I go on a pilgrimage to the motherland—India. If I wasn’t able to have a child, could I let go of that desire and find contentment with life as it stood? I needed to find out, so I packed my bags and boarded a plane, hoping India would be the perfect place to heal. MAKING A WISH My destination was Kerala, India, and the SARAH WILKINS ashram of Mata Amritanandamayi Devi, the spiritual guru Amma, whom some call the hugging saint. I arrived at a nearby MAY 2 014 Y O G A JOURNAL. C OM 57

reflection seaside hotel after midnight one humid the Jeep was matched by the Bollywood by? I wondered. Amma teaches, “One is August evening and spent the night in a hits blaring from our speakers. Hours not the limited body and mind but eter- grass hut by the ocean. Crows cawed and later, we arrived at an iron gate in front nal blissful consciousness.” According to wild dogs howled throughout the night, of the massive pink concrete ashram. In Hindu belief, the energy transmission sending me into a hallucinogenic state the auditorium, where Amma was giving received in the presence of a holy person before I drifted off to sleep. The sound of blessings, thousands of people sat on the awakens those same qualities in us. Are the waves woke me in the morning. After floor, chanting devotional songs, meditat- all these people tapping into her blissful breakfast, a driver took me along roads ing, or sleeping while they waited for their consciousness? Could I? that skirted the palm-fringed backwa- blessing. I felt peaceful and hopeful. Sitting and waiting my turn for a bless- ters—rivers, canals, and lagoons—that It was an auspicious day. Amma, a ing, I melted into a calm spaciousness. run inland and bustle with boats ferrying soft, grandmotherly woman in her late Though she is not a biological mother, fruit, fish, and cargo. 50s, with thick brown hair threaded with Amma—whose name means “mother”— gray streaks, was dressed like is the most maternal being I’ve ever seen. Amma’s whole being radiates Devi, the female aspect of She opens her arms and pulls each person the Divine. Wearing a gilded to her forcefully, whether they’re covered compassion. This is what it silver headdress and a flowing in open wounds or wrapped in the most means to be a mother, I think. blue and red sari, she sat on a beautiful silk saris money can buy. Her Surrender and sacrifice. podium, surrounded by devo- whole being radiates compassion. This is tees, for hours on end, open- what it means to be a mother, I thought. ing her arms to hug people, Surrender and sacrifice. I found myself Our Jeep shared the road with cows, not even stopping to go to the bathroom. overcome with emotion as I watched her farmers, women carrying loaded head bas- I was struck by how emotional many of giving unconditional comfort and love. kets, and motorcycles loaded with entire the devotees were. Some held on to her The room was enveloped in a cocoon of families. When we hit giant potholes, my and had to be pried off. Many wept and tenderness. It was contagious. head hit the ceiling. The cacophony of wailed passionately. As I finally neared the podium, the humans, animals, and vehicles outside Is it her pure heart they’re so taken crowd’s jostling became more intense, 58 Y O G A JOURNAL. C O M MAY 2 014



reflection and a volunteer dressed in white cotton Still buzzing, I stumbled back through take ancient cures. I had booked a week- instructed us to make a wish when Amma the crowd. “Did Amma really give me that long stay, hoping that the traditional tech- hugged us. When my turn came, I whis- mantra?” I asked myself. “Does she give it niques could help me become more fertile. pered, “I wish to be a mother.” As Amma to everyone? Does it matter?” Or, if not, that they could at least help me I felt empowered. In relax. I met with the Ayurvedic doctor, I have too much nervous energy. sacred places and in the who evaluated my doshas, or elements, and presence of enlightened diagnosed me with a vata imbalance—too Like many urban women, I’m beings, it’s said to be eas- much nervous energy. Like many urban too busy, scattered, and need to ier to remember who we women, I’m too busy, scattered, and need get grounded. are, to tap into an expan- to get grounded. To restore balance in my sive energy field. I bought body, the doctor prescribed a daily treat- a string of wooden prayer ment of yoga, meditation, and abhyanga, enveloped me in her soft, warm flesh, beads at the ashram gift shop, to remind a traditional oil massage, for a week. In she placed her lips to my ear and sang a me of this moment, of my mantra, of my a coconut-leaf-thatched hut, I sat naked mantra. My eardrum vibrated, and the wish. Then I worked my way through the on a wooden chair while a young woman sound took over my body, and seemingly maze of the compound and found my made an offering of water, flowers, and the whole room. It sounded like “Durga, driver waiting outside. The mantra rang prayers, painted a red bindi on my third Durga, Durga.” in my ears on the bumpy ride back to the eye, and waved burning incense over me. Durga is a fierce form of the Supreme seaside. Hours passed like minutes, and I Covered in sesame oil, I lay face-down Goddess, or Mahadevi, the manifestation still felt the bliss, the warmth of Amma’s on a mat while she held on to a rope sus- of feminine power in the world. She’s a outstretched arms. Back in bed at the pended from the ceiling above me and badass warrior, riding on the back of a hotel, I was lulled to sleep by the waves. worked across my back and legs, digging tiger, 18 arms holding weapons to slay the her feet into my skin in rhythmic strokes most formidable mental demons such as RESTORING BALANCE to stimulate my circulation and melt stiff craving and clinging. Her power embod- The next day, I went to an Ayurvedic muscles. Then I turned over, and she did ies every god in the Hindu pantheon. treatment center south of Kovalam to it all again. wah! healing NEW BOOK & CD a vibrational exchange When the music is in Born from her work using sound as a healing vehicle in workshops and full gear, she has us right The Healing Concert, a feature length song cycle for deep relaxation and rejuvenation, this book focuses on seven ways you can interact where she wants us: with your world to create more space and more healing in your life. blissed out and deep in Includes CD of healing music by Wah! 168 pages, 60 photos. Graphic the throes of a love that design by Valerie Aiello. CD sold separately on iTunes. can’t be labeled -Yoga Journal Magazine 60 Y OG A JOURNAL. C OM MAY 2 014



reflection It was 110 degrees. I sweated. A lot. ocean. But the strong waves sent it back to there are hundreds of ways to be a mother, When it was over, I was given a whole shore again, tumbling like a stone. I tried only one of which is to give birth. coconut to drink from, nectar of the gods. to pick it up and hold it, but the spikes At my next checkup, the Ayurvedic Breakfast was homemade bread and veg- hurt my hands. Then it softened—it was doctor looked at me sympathetically as etarian curry. I felt radiant and relaxed, weak, or perhaps it felt my intention. So she told me about a village where women and it was only the first day of seven. “This I hurled it into the ocean and watched it use their wombs to grow others’ babies. is surely heaven,” I thought. try to swim away, hoping it would reach “You could go there,” she said. I caught After eating, I walked down to the safety. Irrationally, perhaps, I felt strongly myself feeling defensive at her unsolic- beach. It was still before 8 a.m., and that the fish was pregnant. the local fishermen were catching small How badly it must want to How badly the fish must want to sardine-like fish in their nets. But there survive, to lay its eggs, yet survive, to lay its eggs, yet was also by-catch—scores of blowfish the forces around it might gasping for life, their spiked bodies be too powerful to over- the forces around it might be inflated to fight off danger. They had been come, I thought. I wanted too powerful to overcome. freed from the nets, but the fishermen to stay and watch to make didn’t even bother to throw them back sure it didn’t get pulled into the sea. In Tokyo, where I live, these back to shore again, but suddenly sheets ited advice. Over the years, everyone I’ve deadly creatures are a delicacy, but appar- of rain came down, and I had to take ref- talked to about my struggles to have a ently they aren’t here. Perhaps the chefs uge inside. child has told me about a special treat- have not learned how to serve them so In my hut, I rested and reflected: “If ment, diet, doctor, or visualization that their poison isn’t ingested. I want to welcome a life, I must value all worked for their sister, aunt, friend, or Hundreds lay along the shore, strug- life forms.” Later that night, a bee fell second cousin twice removed. Nothing gling to breathe. “This is surely hell,” I into the honey pot at the dinner table, has worked for me. But instead of saying thought, almost tripping over a large one, and I scooped it out to set it free. Then a that, I thanked her for her care. In my its sad eyes fluttering. I tapped it lightly caterpillar was nearly lost in the spray of mind, I hugged her. I channeled Amma. with my shoe and tried to roll it into the my shower. I gently intervened, realizing continued on page 103 TEACHING UNINSURED? Try Yoga Journal’s BenefitsPlus+ for peace of mind + critical teacher & studio coverage + BenefitsPlus MEMBERSHIP INCLUDES: + Access to low-cost liability insurance for teachers & studios PHOTO BY DAVID MARTINEZ + One year of Yoga Journal magazine + Discounts on Yoga Journal LIVE! events, products, and listings + Exclusive teacher resources + videos from Yoga Journal + Three-month subscription to YogaVibes.com + Option for additional protection with individual disability insurance Rates as low as $190 per year Find out more or sign up YogaJournal.com/BenefitsPlus 62 Y O G A JOURNAL. C O M MAY 2 014

Are you concerned about increased toxin exposure? The alarming fact is that, since the Industrial Revolution, there are now over 80,000 environmental chemicals in use today with over 1,000 being added each year. While our bodies are designed to process toxins, can they deal with the onslaught of toxins in our modern world? That’s why we created Cleanse Smart. * 1 Voted the best cleanse by health food stores for 9 years in a row, Cleanse Smart is a deep, comprehensive internal cleanse. This total-body program is designed with a Eliminates Toxins and Waste * powerful herb and mineral blend to help your body eliminate waste and toxins and * Relieves Occasional Constipation * improve regularity. To live cleaner in this dirty world, trust your health to America’s #1 Internal Cleanse & Detox Company. † Natural Ingredients Gluten Free; Nothing Artificial Try Cleanse Smart ™ today! INTERNAL CLEANSING & DETOX † COMPANY Cleansing is a Great Way to Jump-Start Your Diet! Look for these and other ReNew Life cleanses at health food stores www.renewlife.com 1-800-830-1800 and other fine retailers everywhere. RNL-5868 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. † SPINS scan Natural Cleansing Subcategory, 52 weeks ending 12/21/13. 1 2004-2012 Vitamin Retailer Magazine.

PROBIO TIC BRAND In Natural Health Stores † Restore Your Digestive Balance with The High Potency Probiotic * More Cultures. One Capsule. Once a Day. Probiotics are the healthy cultures or “friendly bacteria” inside of us that help us digest and * synthesize nutrients, restore digestive balance and support our immune system. Age, poor diet and stress deplete our bodies of billions of good bacteria which could lead to digestive issues such as occasional constipation, gas and bloating. Ultimate Flora Critical Care Probiotic 50 Billion live cultures per capsule ™ Ultimate Flora high-potency probiotics promote good digestive health by 10 probiotic strains that occur naturally in the human body * providing an easy and safe way to supplement your body with more live Delayed-release capsule to help protect cultures and more probiotic strains in probiotics from harsh stomach acids and help ensure optimal delivery to the intestinal tract * each small capsule. * Potency guaranteed until expiration #1 Selling Brand in Health Food Stores † Try Ultimate Flora, The High Potency Probiotic Today! Look for these and other Ultimate Flora probiotics at health food stores and other f ne retailers everywhere. For more info or a location near you, call UFH-6142 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. † #1 Probiotic Brand in unit sales, based on SPINS Natural Channel data, 52 weeks ending 12-21-13. 1-800-830-1800 or visit www.renewlife.com

home practice with Gina Caputo power up Feel more energized with these expansive poses and deep-breathing practices. the practice mind-body key focal points benefi ts Inspired by the fi rst seedlings Allow yourself to pause and explore of spring bursting forth, this the heart- and hip-opening stretches You’ll experience greater sequence ignites passion and physical energy and strength as you build up to the peak pose, an exciting variation of Ardha Chan- energy by combining radiant throughout the day. This PHOTOS: RICHARD CUMMINGS; MODEL: GINA CAPUTO; STYLIST: EMILY CHOI; HAIR/MAKEUP: JEN MURPHY; TOP: MOVING COMFORT; LEGGINGS: ELISABETTA ROGIANI ing. The sequence is orga- freeing your hip fl exors, and root you down in order to expand drasana (Half Moon Pose). This will stretches, core activation, series releases tension by help connect you to your core and and deep, deliberate breath- opening your heart center, outward with stability and strength. nized to open your body and lengthening your hamstrings. Meanwhile, breathe deeply through- mind to the power within. Combine this expansion of out to further awaken your sense Allow yourself to feel your your body with the powerful of vitality and inner purpose. limitless potential. breathwork, and you’ll emerge from the practice focused and refreshed. MAY 2 014 Y O G A JOURNAL. C OM 65

home practice with Gina Caputo BEFORE YOU BEGIN Stand in Tadasana (Mountain Pose) with 1 THREE-LEGGED DOWNWARD-FACING 2 ANJANEYASANA LOW LUNGE your hands before your heart. Close your DOG POSE Step your right foot forward, and place your eyes, and feel the power of your legs and Begin with hands shoulder width apart and back knee down behind your hips. Place your feet pressing into the mat. Upon this feet hip width apart. Actively reach your hands onto your front knee, and sink your strong and steady base, begin to deepen heels down as you lift your sitting bones up hips, drawing your belly away from your your breathing and feel a lightness and elongate the spine. On a deep inhale, lift front thigh and pressing your shoulders back. spread from your heart center outward. your right leg. Keep your shoulders squared. Gently rock forward and back. REPEAT POSES 1 TO 7 ON OTHER SIDE. 6 TABLETOP POSE, VARIATION 7 ARDHA DHANURASANA 8 THREE-LEGGED DOWNWARD-FACING Extend your right arm forward and your left HALF BOW POSE DOG POSE, VARIATION leg back. Keep your hips square to the mat Bend your left knee and reach your right From Downward-Facing Dog, inhale and by dialing your outer left hip down and your arm back to clasp the big-toe side of your extend your right leg back and up. Open inner left thigh up. Engage your core, and left foot. Re-engage your core, and press your hips, keeping your arms straight and elongate from fi ngertips to the sole of your your foot into your hand. Lift up. Joyously shoulders square. Bend your right knee, foot. Hug your muscles toward the midline. breathe and expand. reaching it up and away. REPEAT POSES 8 TO 14 ON OTHER SIDE. 12 ARDHA CHANDRASANA 13 ARDHA CHANDRASANA, VARIATION 14 VIRABHADRASANA II HALF MOON POSE HALF MOON POSE, VARIATION WARRIOR POSE II Shift weight into your right foot, and walk Bend your left knee, and reach your left Release your foot and step back softly into your fi ngers forward. Lift your left leg, hand back to fi nd the outside of your foot. Warrior II. Feel how strong and grounded extending out through your heel. Roll your (Use a block under your right hand to reach your legs and feet are. Release both hands left shoulder and elbow back, and lift your your left hand farther.) Gather power in toward the fl oor, plant the hands, and step left hip over your right. Engage your core. your core; press your foot into your hand. back into Downward-Facing Dog. 66 Y O G A JOURNAL. C O M MAY 2 014

3 ARDHA USTRASANA 4 ARDHA HANUMANASANA 5 CAT-COW POSE HALF CAMEL POSE HALF MONKEY GOD POSE Bring your right knee back in line with the Turn to your left, pivoting your back shin. Turn toward your front leg, and straighten left, coming to all fours. Inhale, and lift your Place your left hand alongside your sacrum it. Lengthen your spine over your leg, with sternum, sitting bones, and chin. Exhale and and your right hand on your front knee. your fi ngertips on the fl oor. Bend your tuck your chin, round your spine, and tuck Engage your core to lift your sternum, and elbows (not your neck), and hinge from the your sitting bones. Breathe, and explore elongate the inseam of your right leg. hips to fold deeper. Keep your hips square. your fullest range of motion. 9 HIGH LUNGE 10 PRASARITA PADOTTANASANA III 11 UTTHITA TRIKONASANA Step your right foot forward inside your WIDE-LEGGED STANDING FORWARD BEND III EXTENDED TRIANGLE POSE right thumb. Extend forward through your Pivot a quarter turn to the left. Straighten Release your hands to the fl oor, pivot your front shin and back through your back heel. both legs, and reach your hands behind you; right foot, and place your right hand on your Square your hips, lifting your back thigh as clasp hands or use a strap. Keep both arms shin. Sweep your left arm back and up. Keep you do. Take a deep breath here. straight without locking your elbows. Fold a strong center, and expand out through forward, keeping legs and core engaged. all four limbs and the crown of your head. 15 MARICHYASANA III 16 SUPTA BADDHA KONASANA 17 SAVASANA CORPSE POSE Come to the fl oor and sit down. Extend your RECLINING BOUND ANGLE POSE Finally, extend your legs and arms out fully, right leg forward and bend your left leg, Relax back onto the fl oor with the soles taking them slightly away from the midline placing the foot in front of your hip. Anchor of your feet together and your knees and relaxing them completely. Turn your both sitting bones down; extend up and bent out to the sides. Take several radiant palms upward and soften your face. Allow twist to the left. Lengthen and breathe into breaths. Feel your heart, seat of your bril- your breath to be easy and unforced. your right side. Repeat on the other side. liance; and your core, seat of your fortitude. MAY 2 014 Y O G A JOURNAL. C OM 67

Be Present Ombre Modal Jersey Long Sleeve Tee Biodegrad- able fabric from sustain- ably grown beech wood means you can compost it! ($67; bepresent.com) Hard Tail Green’s Rolldown Bootleg Flare Pant Made in the U.S. with organic cotton and nontoxic dyes ($70; hardtailforever.com) YOU on Green your yoga practice—and look great do ing it—with these planet-friendly yoga pants, tops, props, and more. Onzie Criss-Cross PHOTOS: BROOKS FREEHILL; STYLIST: EMILY CHOI Bra Top Eco-friendly sublimation printing Lily Lotus eliminates the need Drawstring Short for toxic chemicals. Keep a tiny eco-footprint ($42; onzie.com) with organic cotton and local production. ($50; lilylotus.com)

EcoYoga Jute Mat A unique combina- tion of natural jute— a coarse plant fi ber used in burlap— sourced from farms in India, natural rub- ber, and plant-based dyes makes a reliable, durable, and lovely mat to practice on. ($85; ecoyoga.co.uk) Barefoot Yoga Co. Bamboo Yoga Block Sleek support crafted from a fast-growing, renewable grass ($26; barefootyoga.com) Nalgene On-The-Fly Reusable Bottle If you use plastic, this may be your best bet—it’s made What’s in a Block? in the U.S. from Tritan, an estrogen- Bamboo, cork, recycled foam... activity-free plastic. learn more about the materials Reuse and then Gaiam Sol that support your practice recycle it! ($13; Premium Yoga at yogajournal.com/greengear. nalgene.com) Strap Nonslip bamboo material helps you fi nd security in poses. ($12; gaiam.com) Halfmoon Silk Eye Pillow Relax with natural silk and a Manduka Recycled Wool fl ax-seed fi lling. ($18; Blanket A soft blend shophalfmoon.com) of recycled wool and synthetic fi bers from old sweaters and more ($32; manduka.com) Halfmoon Soul Surf Cushion No toxic chemicals or dyes are used on the cotton cover, which is fi lled with otherwise-wasted buckwheat hulls. ($53; shophalfmoon.com) Bean Products Organic Rectangular Yoga Bolster Oeko-Tex–certifi ed dyes guarantee that this organic cotton cover remains free Prana Large of formaldehyde Headband and pesticides. ($55; Recycled beanproducts.com) polyester keeps you sweat free during a hot class. ($12; prana.com)

Patagonia Folly Beach Dress A breezy combina- tion of organic cotton and Tencel lyocell, Kris Nations Odeon fabric created from Bib Necklace sustainably farmed Tantris On and Off Mat Long Delicately handmade eucalyptus ($99; Sleeve Top Russell Simmons’s with gemstones and patagonia.com) clothing company uses a blend recycled metals ($220; of cotton and seaweed-based krisnations.com) yarn. ($45; tantrislifestyle.com) Onzie Pura Vida Pant Printed without toxic fl ame retardants, vinyl plasticizers, or heavy met- als ($65; onzie.com) Icebreaker Spirit Tank This New Zealand–based company sources its biodegradable merino wool from the country’s most eco-friendly farms. ($90; icebreaker.com) Ahnu’s Merida Sandal Constructed with sustainable cork and leather certifi ed by the Leather Working Group, which aims to make leather processing as environmentally clean as possible. ($130; ahnu.com)

Natural Fitness ROAM Folding Yoga Mat Easy to pack, this mat employs a latex- and phthalate-free PVC alternative called Polymer Environmental Resin. ($30; naturalfi tnessinc.com) Thinksound On1 Monitor Series Headphones made from as many post-consumer resources as possible, including recycled plastics ($300; thinksound.com) Ethnotek’s Vietnam 6 Dep Sleeve for iPad 2 Woodzee Trinity and iPad Air Handmade Skateboard by local artisans, who no Sunglasses The longer have to make a frames are crafted living practicing unsus- from maple wood tainable forestry ($49; and then packaged ethnotekbags.com) in plantable paper impregnated with seeds. ($95; woodzee.com) Manduka GO Free Yoga Backpack Bluesign- approved fabric ensures a toxic-free production process and sustainably sourced materials. ($120; manduka.com) Kharma Khare Mat Wipes Individually wrapped, but hewn from renewable bamboo, and perfect for travel ($13 for 40; kharmakhare.com) Fair Trade Products certifi ed as Fair Trade encour- age sustainable, local craftsmanship. To learn more, visit yogajournal.com/ greengear. Y OG A JOURNAL. C OM 71

Horny Toad Blockout Dress A heavenly blend of organic cotton and wood-pulp-based Tencel lyocell ($82; hornytoad.com) Tiny Devotions Water Stack Beaded with sus- tainably harvested Fair Trade rudraksha seeds from trees in Bali ($127; love tinydevotions.com) Patagonia Cutaway Racerback Tank It can Gramicci : be easily recycled through Enza Wrap Warm up in this Patagonia’s Common organic cotton Threads program. ($69; and hemp, natu- patagonia.com) rally antimicro- bial fabric. ($58; gramicci.com) Juil Ballet Flats Leather can be more sustainable than pleather, especially when treated with non- toxic vegetable- Anjali Cropped Ferocity based dyes. ($99; Leggings Feel fi erce in juil.com) yoga pants made with recycled polyester from post-consumer waste. Made in the U.S., too! ($59; anjaliclothing.com) 72 Y O G A JOURNAL. C O M MAY 2 014

Prana E.C.O Yoga Mat Lightweight and constructed from Thermo Plastic Elastomer, this mat is nontoxic and biodegradable. ($48; prana.com) Violet Love Headband by Rebecca Michaels The company uses nontoxic and local printing processes. ($17; violetloveheadbands.com) Lifefactory Glass Bottle with Straw Cap Avoid plastic with this glass bottle, which has a BPA-free silicone sleeve. ($23; lifefactory.com) Rebel Green Yoga Mat Spray A refreshing use of peppermint and lemon, and organic Natural Fitness’s Reconstructed coconut and olive oils ($10; rebelgreen.com) Yoga Mat Bag Stitched together from old banners, keeping reams of plastic out of landfi lls ($50; naturalfi tnessinc.com) A Sustainable Space Carry your eco-friendly practice from home to one of the many new green studios popping up around the country. Find one near you at yogajournal.com/greengear. LuLu Organics Lavender and Clary Sage Hair Powder Freshen up with organic corn starch, Want to #GetGreenGear? rice and horsetail powder, and essential Visit yogajournal.com/ oils. ($30; luluorganics greengear every weekday nyc.com) in April. We’re giving Yogitoes’s Yoga away 300+ of the items Mat Towel Made from recycled polyes- featured here. ter, it contains the equivalent of eight recycled plastic bottles. ($64; yogitoes.com)

centered, sleek, Get your BEST SUMMER BODY strong with deep CORE OPERATION: STRONG ABS always started strong. work that will So many times, I’d unfurl my yoga mat, lay myself POWER UP ALL out on it, and feel a bolt of excitement over the YOUR POSES prospect of having a firm core. I pictured having abdominal strength that eased me into arm balances and let me hold them for more than a few seconds. The anticipation was enough to get me going on ab-blasters. And—bonus!—strengthening flutter kicks, crunches, or some other “ab-blaster.” those deep muscles translates into a more But the exercises always felt like blah gym-class floor toned stomach. work rather than flowing asana beauty, and I’d wake up the next morning with a tight neck or lower-back AB TRAINING, REINVENTED ache. Inevitably, I’d get bored or frustrated and stop Old-school crunches focus on the rectus several days in. abdominis, the surface abdominal muscles Then, more recently, after sticking my nose in that run vertically along the abdomen and anatomy books and discovering the nuances of flex the front of the body. That type of exer- fun ctional movement, I realized strengthening my cise can sculpt a washboard stomach, but core didn’t have to be repetitive or painful. The key doesn’t strengthen the core muscles needed to truly transforming my core was to focus on the to build a better practice. Also, the “crunch” most internal abdominal muscles with yoga moves, action of drawing the legs and head toward instead of the outer so-called six-pack muscles with each other can stress the neck flexors (which your head uses to move around) and the hip flexors, which connect your upper thigh and BY STACEY ROSENBERG torso and help lift your legs. PHOTOGRAPHY BY DAVID MARTINEZ 74 Y O G A JOURNAL. C O M MAY 2 014



>>>>> poses for core strength Want to get into an arm balance or THE WARM-UP Do 2 rounds hold one even longer? Strong deep- of Sun Salutation A followed abdominal muscles are the ticket. by 2 rounds of Sun Salutation They also give you better posture B, to heat up your joints and and keep your torso toned. This cre- your muscles. Weave in 3 Low ative vinyasa sequence builds your Lunges on each leg to open core from the inside out; each pose the front of the hips. Take becomes easier as you master the standing poses such as Virab- one before it. And the more aware- hadrasana II (Warrior Pose II) ness you cultivate for how your and Prasarita Padottanasana I torso and limbs work together to (Wide-Legged Standing For- create the shapes, the easier it is ward Bend) to open the inner to fire up your core. legs and outer hips. A better bet: target the transverse abdominis A basic posture like Cat-Cow can help. Start and multifidus, deeper core muscles that support with your hands on a mat under your shoulders and the body for long periods of time and keep it your knees slightly behind your hips. As you inhale, lifted against gravity. When they are strong, this gently arch your back by lifting your tailbone and creates stability for the shoulders and hips and reaching your breastbone forward and up. Then helps maintain the natural curves of your spine. exhale, tuck your pelvis, and round your back like As a result, sitting and standing feel more comfort- a cat, letting your lower back flatten. Can you feel able because your posture is better. A fit core also the transverse abdominis engage when you do this? protects you from injury in poses like backbends It’s an exaggerated version of drawing your belly (core strength helps prevent overarching the lower back to access your deep core. back) and arm balances (the core keeps you lifted, From there, come back to Cow Pose, with so less weight drops into the shoulders). And core your pelvis tilting forward and your sitting bones power gives your hip flexors a break: Weak inner- spreading apart. Feel how your bottom front ribs abdominal muscles make hip flexors overwork, poke down and your lower back arches. Draw your so they get tighter, pull on the pelvis, and strain lower belly back toward your spine just enough to the lower back. Building deep abdominals will let make your pelvis neutral. Finally, try to drag your MODEL: JENNIFER PANSA; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: COLLEEN STONE/FORD ARTISTS MIAMI; TOP: LUCKY; LEGGINGS: ATHLETA you hold poses for longer and get into poses you knees toward your hands (they won’t actually move), couldn’t before. You will feel buoyant in arm bal- then slightly draw the front ribs and sternum toward ances and steady in headstands. the back body without rounding the upper back. The traction you feel above your naval and along the FINDING THE SWEET SPOT sides of your torso is the transverse abdominis and The tricky part of targeting the deep-core muscles multifidis engaging. is locating them. The transverse abdominis wraps That’s the bull’s-eye of your core. Keep aiming itself around the torso like a corset and keeps your for it. As your core strengthens, so will your pos- middle back and pelvis in place. The multifidus tures, and your posture, leading you to a powerful starts at the sacrum and snakes up either side of practice and a fitter, more toned midsection. the spine, supporting it. You can’t see either, unlike those six-pack muscles, so to find them you need to Stacey Rosenberg teaches yoga in San Francisco and create a well-aligned spinal posture, and then draw beyond. She is known for her creative sequencing and clear your lower belly back. instruction. For more information visit namastacey.com. 76 Y O G A JOURNAL. C O M MAY 2 014

>>>>> DOLPHIN PLANK From hands and knees, place your fore- arms and palms on the fl oor. Make sure your elbows are under your shoulders and your upper arms are vertical. Walk your feet back, keeping your legs and pelvis in line with your shoulders. Gen- tly draw your front ribs and lower belly back toward your spine. Dig your toe pads into the fl oor as you reach from your pelvis and thighs through your heels. Lift the back of your skull just enough to maintain the natural curve of your neck, and lengthen out through the crown of your head. Aim to hold the pose for at least 5 breaths, and then bring your knees down and rest. Repeat two more times, holding for 5 breaths each. The next time you do the sequence, see if you can increase the number of breaths. TIP To prevent humping the upper back as you draw in your front ribs and belly, slightly press down through the elbows. Model Jennifer Pansa pain,” she says. The took up yoga seven Colorado native now years ago, after getting teaches yoga at Ex - tendonitis while back- hale Spa in Miami. packing in Patagonia. Her favorite core “It was the only relief pose is Dolphin with from my constant Kapalabhati breath. MAY 2 014 Y O G A JOURNAL. C OM 77

>>>>> SIDE-TO-SIDE DOLPHIN PLANK From Dolphin Plank, walk both feet to the left, just outside your yoga mat. Press more fi rmly though your right forearm, lifting both sides of your pelvis evenly, and reach back through both thighs and heels. Lengthen through the crown of your head. After 5 breaths, walk your feet to center, and bring your knees down and rest. Repeat the pose on the other side. Do each side two more times, holding for the same breath count. As with Dolphin, try to increase the number of breaths next time you do the sequence. TIP If your wrists lift, press down through your thumbs. The more fl ush your wrists are with the mat, the more you engage the trans- verse abdominis. >>>>> DOLPHIN PLANK oblique variation From Dolphin Plank, keeping both forearms on the fl oor, come to the little-toe side of your left foot, stacking your feet and legs in the middle of your mat in line with the space be tween your arms. Lean your weight evenly into both forearms, and reach through your feet while also lengthening through the crown of your head. Draw your low belly back and feel as though you are lifting the front of the pelvis up through the chest. Reach the back of your TIP Don’t let your butt poke pelvis toward your heels. Hold for 5 breaths. out! If that happens, you’ve Repeat two more times with the same count, lost deep-core engagement. and increase next time you do the sequence. 78 Y O G A JOURNAL. C O M MAY 2 014

>>>>> THREE-LEGGED DOWNWARD-FACING DOG STEP THINGS UP After tapping into your core with the Dolphin Plank Pose varia- tions, you can build up to our peak pose, the challenging arm balance Eka Pada Koundinyasana II. Start in Three-Legged Downward-Facing Dog Pose, and come back to it between each of the final stages. From Down Dog, draw your right knee into your rib cage, keeping your hips high. You may need to lift your left heel off the ground while drawing your front body toward your back body. Keeping the knee TIP Focus on lifting near the ribs, push forward with your the leg from the thigh, hands while reaching up and back with not foot, so the shoul- your pelvis and down through your left ders don’t collapse. heel. Pause. Feel the fullness of the back body, the engagement of your core, and the integration of the entire pose. Keeping that connection, slowly extend your right leg back and up. Keep your hips squared rather than lifting the leg as high as you can. Stay here for at least 5 breaths, and then move into One-Legged Plank. MAY 2 014 Y O G A JOURNAL. C OM 79

>>>>> KNEE-TO-ARM PLANK Come forward to Dolphin Plank; bring the right knee to the outer upper right arm, hugging the knee toward your mid- line. Pause, and re-create all the actions you have worked on in this sequence. Lift the front body toward the back body, as you press back through your left heel. Hug the arms toward one another, keeping them straight and strong, as you reach through your crown. Take 5 deep breaths. Maintain integrity in your torso as you slowly return to Three-Legged Down Dog. TIP Don’t use momen- tum to bring the knee to the arm. Instead, move slowly to ensure optimal muscle use. >>>>> KNEE-TO-ARM CHATURANGA Repeat Knee-to-Arm Plank. Then bend TIP Lower incrementally your elbows and lower as in Chaturanga toward full Chaturanga Dandasana (Four-Limbed Staff Pose). arms each time you do Maintain the lift and the length of your the sequence, to build body for 5 slow breaths. Push back up strength gradually. to Knee-to-Arm Plank, and slowly return to Three-Legged Down Dog. 80 Y O G A JOURNAL. C O M MAY 2 014

>>>>> ARM-BALANCING SPLIT Eka Pada Koundinyasana II Repeat Knee-to-Arm Plank and Knee-to-Arm Chaturanga, and then play with the arm bal- ance. From Knee-to-Arm Chaturanga, begin to lean your heart forward and straighten your right leg. Keep your core engaged as you maintain length through your back leg. With this dynamic engagement of the back leg and your willingness to lean forward, you will create the lightness that lifts the back leg with ease. Try to stay for 5 breaths. When you’re ready to come out, return to Three-Legged Down Dog. Then bring your right leg to the ground, and rest for a few breaths in Down Dog. Repeat the arm-balance stages on the other side, starting with Three-Legged Down Dog with the left leg lifting. ✤ TIP Don’t be afraid to lean forward: Physics helps the back leg lift. MAY 2 014 Y O G A JOURNAL. C OM 81



heart FROM THE , INTO THE WORLD Yogis everywhere are doing good, but some passionate pioneers truly stand out. With smart new approaches to teaching yoga to the people who need it the most, they’re taking the service movement to a new level. Get inspired to share the practice you love. BY VALERIE REISS Additional reporting by Philip Armour and Carmel Wroth CINDY LOUGHRIDGE James Fox, founder of Prison Yoga Project, practicing by a creek in San Anselmo, CA.

When something transforms your life ference and recently launched a research journal, the Journal and opens your heart as profoundly as yoga can, a powerful of Yoga Service, which publishes case reports, fosters net- urge to share it often follows. For years, yogis have been in - working, and shares business strategies. “We want to make spired by their practice to live the yogic ideal of seva, or self- sure that people who need yoga the most are getting it from less service, by bringing yoga’s teachings to some of society’s well-trained teachers and that the teachers have the support most at-risk populations—inner-city children, traumatized they need,” says Cohen Harper. “Our driving philosophy is veterans, prisoners struggling with violent pasts, and more. helping organizations move from inspired to effective and Today, more than ever, these grassroots efforts are taking off, sustainable.” Other organizations doing impressive work are: growing into larger and effective, sustainable efforts. After the Give Back Yoga Foundation, founded by Beryl Bender years in the field, many leaders of these causes have innovated Birch and Rob Schware, which funds worthy projects; and Off smart business practices, created shareable curriculums and the Mat, Into the World, cofounded by Seane Corn, which has teaching methods, partnered with social service institutions, an incubation arm that supports the growth of new groups. and developed research-driven approaches to adapting yoga Here we focus on five dedicated leaders whose efforts are to specific needs. going viral and who are paving the way for others by creating “As a community, we’ve come to see that delivering yoga models to offer yoga to those needing it most. More than in a way that’s accessible to vulnerable populations takes more anything, leaders like these remind us of the true meaning than a good idea and a desire to serve,” says Jennifer Cohen of yoga, and of how our lives can be lived as passionately, as Harper, board vice-president of the Yoga Service Council authentically as possible. “The very essence of karma [service] (YSC), a consortium of teachers and leaders that’s one of yoga isn’t about fixing anyone or helping anyone, but serving,” several organizations promoting best practices in this field. says Bidyut Bose, founder of the Niroga Institute (see page 86). Formed in 2009, YSC holds a small but growing annual con- “If we can touch one life, then our lives are transformed.” THE FREEDOM dents to “find their breath, which helps disengage from the reactive FIGHTER James Fox ■ Prison Yoga Project ■ San Francisco Bay Area mind,” Fox’s balanced approach also helps them defuse violence. Since 2011, he’s trained 600 teachers who are teaching in more than 50 pris- MEN OF ALL TYPES come to community,” he says. “I grew up ons, jails, and recovery centers in James Fox’s weekly yoga classes surrounded by that in Chicago, so the U.S. and abroad. His book, Yoga: at San Quentin State Prison in I know I have something to offer A Path for Healing and Recovery, California: Muslim, Christian, these young men.” was self-published in 2009 and has Native American, macho, mellow, Fox started his class at San been sent out to more than 9,000 buff, skinny, tattooed... What they Quentin 12 years ago and has prisoners, including some who are have in common are personal taught it twice a week ever since. using it to lead yoga classes within histories marked by trauma, His dedication has turned the their prisons. A new companion DVD sub stance abuse, and violence, class into the catalyst for some- was launched in January. and—thanks to Fox—a commitment thing much bigger: the Prison In 2012, the National Council on to yoga as a path of personal Yoga Project, an acclaimed and Crime & Delinquency assessed re - transformation. widely imitated model for bring - sults of a small study of San Quentin After earning his yoga teacher ing yoga into prisons around prison projects, among them Fox’s; training certificate in 2000, Fox the country. Whereas a regular it found that inmates were calmer decided to reach beyond the yoga yoga class mostly focuses on and had better emotional control studio and bring the practice to asana, Fox’s classes balance and anger management after taking people not typically exposed to asana, pranayama, and medita- his classes. It also concluded that it. He began volunteering at a res- tion to help prisoners more effec- such course offerings were “promis- idential treatment center, which tively “get into their bodies to ing rehabilitation tools” that could snowballed into working in pris- release trauma and break through reduce recidivism, a welcome valida- CINDY LOUGHRIDGE ons. “Violence and addiction are the resulting dissociation,” he tion that is helping him expand the the common denominators in this explains. And by teaching his stu- reach of the Prison Yoga Project. 84 Y O G A JOURNAL. C O M MAY 2 014

If I had to go through hell to be where I am today, doing this work in the world, I’m OK with it. ■ NIKKI MYERS deeper into yoga, which helped her integrate the insights she was gaining from Twelve Step. She even studied the Yoga Sutra to see how it could support her recovery work. She cites Sutra 2.16, “future suffering can be avoided,” as her guiding light. It’s worked for her. She’s been so ber for 13 years. Seeing an absence of programs in the social work community that balanced work of the body, mind, and soul, she crafted her program nikki meyers in 2004 and has been offering it at addiction recovery centers, yoga studios, and community centers ever since, and it’s grown into a national movement. She THE -STEP started training leaders to facili- GURU Nikki Myers ■ The Yoga of 12-Step Recovery tate group meetings in 2009— she’s trained more than 300 so ■ Indianapolis, Indiana far, and there are about 60 group meetings being held in church basements and community cen- ters around the country. THE FIRST HALF of a Yoga pling somatic work with cognitive Myers keeps up a breakneck of 12-Step Recovery meeting work takes recovery and relapse schedule of speaking engage- (Y12SR for short) looks a lot like prevention to another level.” As ments and trainings (she has 13 an Alcoholics Anonymous meet- she likes to say, “issues live in scheduled this year). She’s driven ing, with people gathered in a our tissues,” reflecting her belief by her sense of mission, and her circle sharing their struggles with that addiction often springs from dream is for Y12SR to become as overcoming addiction. But then trauma, and that trauma can be ubiquitous as AA or NA. “If I had group discussion wraps up, and released with body-based practices. to go through hell to be where I the yoga mats roll out, reflecting A recovered drug addict herself am today, doing this work in the program founder Nikki Myers’s (who even resorted to prostitution), world, I’m OK with it. I really am,” belief that the body can be a ma - Myers was having trouble sticking she says about the nadir of her STACY NEWGENT realize that addiction doesn’t program, caught in the loop of work has been the keystone for with the traditional Twelve Step former life as an addict. “This jor ally in the recovery process. “It’s one thing to cognitively me to become an integrated relapse and remorse. As a part of whole myself.” serve us,” says Myers. “But cou- her recovery, she began to delve MAY 2 014 Y O G A JOURNAL. C OM 85

RESEARCH PIONEER Bidyut Bose ■ Niroga Institute ■ Oakland, California life and asked himself: “How can I make the greatest impact?” Bose grew up in West Bengal, India, and learned Raja Yoga from his father and monks in the Hima- layas. “I knew a tool for dealing with chronic stress and violence,” he says about deciding to focus on disadvantaged youth. “As many as one in two kids drops out of inner-city high schools. Nationwide, the total is about 1 million kids annually. What a waste of human potential.” Seven years in, his “Transfor- mative Life Skills” (TLS) curricu- lum, which features a series of 15-minute units that are easy for school kids to do in the class- room, reaches about 2,000 chil- dren and youths per week at 40 different schools, juvenile deten- tion centers, and community cen- ters in the San Francisco Bay Area and beyond. Niroga Institute has contributed to a growing consen- sus that yoga applied seriously in the social service sector can be a measurable solution to the stress and trauma many youths face. In 2008, Niroga Institute re - ceived a California Endowment grant to expand and fund re - search of the program at Alam- WHEN NIROGA INSTITUTE would have rolled their eyes when eda County Juvenile Hall, in San founder Bidyut Bose laid out asked to take yoga seriously, but Leandro. The results of that work, the evidence for yoga’s stress- scientists are fast catching on to revealed in 2009, and of three re ducing, mind-focusing effects yoga’s measureable benefits. more studies since (including a on school kids at a brain develop- “We’re trying to get people randomized, controlled trial with ment and learning conference to understand, this is not some researchers at Pennsylvania State in Vancouver last summer, he was practice that is just about calming University’s Prevention Research met with a standing ovation. Not and relaxing us,” says Bose. “It’s Center), are significant: Niroga’s long ago, a room full of scientists a profound way to literally rewire curriculum helps youth manage our brains so that individual be - stress, regulate their emotions, haviors are transformed to lead to improve poor concentration, and social change.” achieve greater impulse control Yoga is a profound way to literally A former computer scientist, and self-awareness. Bose became a serious student Bose sums it up: “Yoga’s im - rewire our brains so that individ- of chronic stress by observing its pact is greater than health and ual behaviors are transformed to neg ative effect on health, rela- well-being, and those who need it lead to social change. tionships, and productivity in Sili- the most aren’t going to come CINDY LOUGHRIDGE con Valley. As a result, he wanted in to a yoga studio to practice. ■ BIDYUT BOSE to better align his work and his Yoga has to go to them.” 86 Y O G A JOURNAL. C O M MAY 2 014

Sometimes You Just Want It All (In Just One Softgel) “I started getting serious about my overall health a few years ago and that’s when I realized just how many f sh oil supplements there are. I wanted a f sh oil that was high enough in Omega-3s to support my heart, brain, and joints in just one softgel—with no f shy aftertaste.* I found all this and ® more in Norwegian Gold Super Critical Omega.” 1125 mg Omega-3. One Softgel. One Advanced Formula! Norwegian Gold Super Critical Omega: 9 With 1125 mg of Omega-3 per softgel, Super Critical Omega supports the body’s natural inf ammation response and promotes healthy blood pressure, cholesterol and triglyceride levels already in the normal range.* 9 Promotes brain and joint health and gives added immune support with 1,000 IU of Vitamin D.* 9 Is enteric coated to deliver Omega-3s to the intestines for enhanced absorption and no fi shy aftertaste. It also contains Lipase, a natural enzyme to help the body better digest the fi sh oil.* 9 Is certifi ed with the highest 5-star IFOS purity rating. Try Norwegian Gold Advanced Fish Oils today! ® Available at health food stores and other f ne retailers. 1-800-830-1800 | www.NorwegianGoldFishOils.com NG-5453 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. † Supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.

THE WOMEN’S CHAMPION Suzanne Jones ■ YogaHope ■ Boston WHEN SUZANNE JONES started Today, her organization, Yoga- women heal. Each session of the teaching yoga to women in shelters Hope, has changed more than 1,000 16-class program begins with an and addiction recovery centers in women’s lives for the better—includ- “emotional anatomy” discussion 2006, she was suffering from an ing Jones’s. Initially, the practice designed to help students connect emotionally abusive marriage and model was built around volunteer their emotions and physical sen- was recovering from severe depres- yoga teachers’ heartfelt efforts. But sations before diving into pranayama, sion herself. She wanted to offer Jones realized she needed to work gentle asana, and guided meditation. the healing practice to women who smarter if she was going to reach “It’s very deliberately designed society gives up on, women who more wo men. From 2009 to 2011, to help students feel safe, and it’s “probably felt like I did. I wanted she developed a fully fledged pro- al ways anchored back to the body,” to offer them help like yoga helped gram, and in 2012 began training Jones says. me.” As her life as she knew it un - community leaders to work in shel- Since January 2012, more than raveled, she kept quietly working ters, jails, and community centers. 65 people have gone through the on a yoga program for women who Her 100-hour training preps facilita- training to become TIMBo facilitators have experienced trauma such as tors—including yoga teachers, social in the U.S. and Haiti, including 10 childhood violence, domestic abuse, workers, and other social-service prisoners in a women’s prison in Mas- and incarceration. “I was developing providers—to teach her Trauma In - sachusetts. And this summer, Jones the program in tandem with my own formed Mind Body (TIMBo) course. is expanding internationally, partner- re covery process from depression TIMBo combines group discussion ing with a social services agency to and suicidal ideation,” she says. with mindfulness and yoga to help offer her training in Iran. SHARE THE LOVE LOG ON TO LEARN MORE ABOUT THE GROUPS FEATURED HERE. Give Back Yoga Foundation, givebackyoga.org ■ Niroga Institute, niroga.org ■ Off the Mat, Into the World, offthematintotheworld.org Prison Yoga Project, prisonyoga.org ■ The Yoga of 12-Step Recovery, y12sr.com ■ Warriors at Ease, warriorsatease.com YogaHope, yogahope.org ■ Yoga Service Council, yogaservicecouncil.org CIG HARVEY 88 Y O G A JOURNAL. C O M MAY 2 014

200-HOUR YOGAWORKS TEACHER TRAINING JULY 29 - AUGUST 29, 2014 For More Information: Contact us at: 646.442.6206 YogaWorks Soho [email protected] Maty is the co-founder of both YogaWorks YogaWorks.com/Maty and YogaWorks Teacher Training. She has been heralded as an innovator by Yoga Journal Magazine, and is regarded as a prominent figure in the evolution of yoga in the United States. Don’t miss this incredible opportunity to study with the best! Leading Trainings Since 1990

Explore. Dream. Discover. Pavon Yoga CENTER COSTA RICA Join our unique all-inclusive Yoga Alliance registered trainings on the pristine southern Pacific coast of Costa Rica. 200-HOUR YOGA TEACHER TRAINING Merge the physical and contemplative practices of yoga while deepening your connection with the earth. 500-HOUR YOGA TEACHER TRAINING Further explore the path of yoga through three intensives in paradise. THE SOLDIER’S ADVOCATE Robin Carnes ■ Warriors at Ease ■ Silver Spring, Maryland THE POPULAR NEW-AGEY IMAGE OF women with traumatic brain injuries and yoga is so foreign to the military that PTSD were so popular that she was in - for many combat veterans, just walking spired to do more. In 2008, Carnes co - into a yoga class for the fi rst time is an founded Warriors at Ease (initially called act of courage, says Robin Carnes, a yoga Yoga Corps), an organization that trains teacher and cofounder of Warriors at yoga and meditation teachers in the skills Ease. Though yoga has been shown to to effectively lead classes for active-duty make a world of difference to people service members and veterans. whose bodies and souls have been rattled Carnes and her colleagues have trained by combat—helping some vets get a solid about 500 teachers in the last four years, night’s sleep for the fi rst time in years, including in the U.S., Philippines, Iceland, for instance, or others fi nd relief from and Germany. She stresses paying atten- anxiety—cultural hurdles can keep it from tion to language use when working with getting wider play in military settings. veterans. For example, Carnes eliminates Carnes is on a mission to change that. Sanskrit and esoteric concepts, both of A onetime teenage runaway who en - which may be more alienating than sup- dured a turbulent teen pregnancy, Carnes portive. It’s also important to skip some later turned to yoga to help her heal. Her loaded English words, like “surrender” and work with vets started in 2006, when she “corpse pose,” which do not have positive cowrote the protocol for (and served as associations for this group. an instructor in) a Department of Defense– Above all, she feels a deep affi nity with sponsored study exploring yoga’s effects veterans: “I like being around people who on active military personnel with PTSD. when life knocks the crap out of them, ROSEMARY CARROLL It takes just one month And her daily yoga classes at Walter Reed they get back up again and they fi ght hard to change your life forever. Army Medical Center for servicemen and to have a life that is meaningful.” ✤ MAY 2 014 PavonesYogaCenter.com

YOUR PATH TO WELLNESS BEGINS HERE Yoga • Meditation • Mind-Body Wellness It’s Time to Experience Perfect Health If you’re facing a health challenge or you want to create a lifestyle that nourishes optimal mind-body wellbeing, the Perfect Health program ofers you compassionate, expert guidance on your journey. Perfect Health combines the healing arts of the East with the best in modern medicine. Join us and experience the benefits of this holistic approach and return home feeling renewed, rejuvenated, and empowered to continue on your path of wellbeing. Immerse yourself in the healing wisdom of Ayurveda at the Chopra Center in Carlsbad, California. Visit us at chopra.com/perfecthealth for dates.

Mind-Body Medicine: The New Science of Optimal Health Taught by Professor Jason M. Satterfi eld UNIVERSITY OF CALIFORNIA, SAN FRANCISCO 70% 1. Weaving the Biopsychosocial Braid LIMITED TIME OFFER LECTURE TITLES 2. Vital Signs—Defi ning Health and Illness off 3. Fight or Flight vs. Rest and Digest 4. Simmering Soup—The Neuroendocrine System ORDER BY JUNE 2 5. Deploying the Troops—Basic Immunology 6. Nature vs. Nurture—Genes, Health, and Disease 7. Forget Me Not—Cognitive Function 8. Mind over Matter—Cognition in Everyday Life 9. Emotions Revealed—Psychology of Emotions 10. Agony and Ecstasy—Biology of Emotion 11. What’s Your EQ, and How Can You Improve It? 12. What’s Your Type? Personality and Health 13. An Apple a Day—Behavior and Disease Prevention 14. Staying on the Wagon—Making Changes That Last 15. Ease the Burn—Modern-Day Stress and Coping 16. The Iceberg—Visible and Hidden Identity 17. Ties That Bind—Relationships and Health 18. Building Bridges—Intimacy and Relationships 19. Touched by Grace—Spirituality and Health 20. A Matter of Class—Socioeconomics and Health 21. A Cog in the Wheel—Occupational Stress 22. The Power of Place—Communities and Health 23. The Master Plan—Public Health and Policy 24. Heart and Soul—Cardiovascular Disease I 25. Heart and Soul—Cardiovascular Disease II 26. The Big C—Cancer and Mind-Body Medicine 27. Bugs, Drugs, and Buddha—Psychoneuroimmunology 28. Fire in the Belly—The GI System 29. Obesity—America’s New Epidemic 30. The Strain in Pain Lies Mainly in the Brain 31. Catching Your Zs—Sleep and Health 32. Chasing Zebras—Somatoform Disorders A Remarkable New 33. Seeing the Glass Half Empty—Depression 34. Silencing the Scream—Understanding Anxiety 35. Lingering Wounds—Trauma, Resilience, Growth Context for Health Care 36. Tomorrow’s Biopsychosocial Medicine Mind-Body Medicine: In recent decades, science has revealed that the mind and body are The New Science of Optimal Health intimately connected in ways we hadn’t realized. In this compelling Course no. 1920 | 36 lectures (30 minutes/lecture) course, Jason M. Satterfield, a professor of clinical medicine and a specialist on the intersection of psychological factors and physical SAVE UP TO $275 health, brings his deep knowledge of mind-body science and extensive clinical experience in its application. DVD $374.95 NOW $99.95 These 36 eye-opening lectures offer you a comprehensive overview of +$15 Shipping, Processing, and Lifetime Satisfaction Guarantee the field, providing rigorous answers to the questions of what makes CD $269.95 NOW $69.95 us sick, what makes us well, and what we can do about it. Professor +$10 Shipping, Processing, and Lifetime Satisfaction Guarantee Satterfield enriches the lectures with stories and case studies of Priority Code: 96007 patients, showing you how you can integrate their lessons into your health program and daily life. For 24 years, The Great Courses has brought the world’s foremost educators to millions who want to go deeper into the subjects that matter most. No Of er expires 06/02/14 exams. No homework. Just a world of knowledge available anytime, anywhere. Download or stream 1-800-832-2412 to your laptop or PC, or use our free mobile apps for iPad, iPhone, or Android. Nearly 500 WWW.THEGREATCOURSES.COM/5YJ courses available at www.thegreatcourses.com.

reviews B OOK S I MUSIC I VIDE O Q YOGA JOURNAL What exactly is Blissology? A EOIN FINN It’s a philosophy of happi- ness that I created during college based on my belief that to be truly happy, we must have connection with other people and with nature. In college, I studied heaven on earth Earth. Body. Yoga. Eastern philosophy, which led to a medi- Eoin Finn tation practice, and then a physical yoga practice. I later realized teaching yoga was The path to happiness isn’t as compli- Blissology a perfect forum to share Blissology. cated as we make it out to be, according Q YJ How do you bring the concept of to Canadian yoga teacher Eoin Finn, the founder of Blis- human connection into your yoga classes? A EF Every yoga class I’ve taught starts sology, a life philosophy and yoga style rooted in ensur- with a hug between students. Oftentimes, ing our actions come from love, not selfishness. A nature people enjoy the hugs so much that it’s devotee and avid surfer, Finn believes joy comes from hard to get class started! The hugs set a beautiful tone. At the end we sit in a circle living consciously, which often means slowing down and with one hand touching the earth, and the noticing the natural world. So he shot his latest DVD, other in a big Hawaiian Shaka (the “hang Earth. Body. Yoga., in some of the most beautiful places loose” gesture that represents any number of positive things, from peace to compas- on the planet. It showcases yoga that draws on tai chi, sion), while we let out a grateful “Wahoo!” martial arts, and surfing —a blend he hasn’t taught before to the universe. on video. For each DVD sold, Blissology will pay the Arbor Q YJ What kind of asana do you teach? KATE EDIGER Day Foundation to plant one tree. Yoga Journal recently practice rooted in the Krishnamacharya A EF It’s an alignment-based vinyasa spoke to Finn by phone while he was teaching in India. tradition. I teach in a way that balances our MAY 2 014 Y O G A JOURNAL. C OM 93

ADVERTISEMENT off the ARCTIC BERRY PEEL mat SYSTEM & PEPTIDE ILLUMINATING Experience the ultimate renewal for a season of new beginnings and give your skin a fresh start this Spring with the new 3-step Arctic Berry Peel & Peptide Illuminating A selection of promotions System. eminenceorganics.com & events from our partners. A NATURAL CURE THE FILLED BAR FOR SCARS? We’ve found a way to fit positive global change into Clinically proven to improve three delightful ounces. Say scar texture, color and overall ® appearance, Scar Gel by derma e hello to The Filled Bar, bold, is a doctor-formulated, non-oily, premium chocolate bars filled with pillows of decadent, natural pleasant-smelling botanical blend dairy-free crème - layered with that works to soften, smooth and a 10% Promise that supports revitalize skin. dermae.com species, habitat and humanity. chocolatebar.com 56G OF WHOLE GRAINS LifeSeasons’ Mobili-T PER SERVING! LifeSeasons’ Mobili-T is Introducing NEW Organic Brown Rice Pasta meticulously formulated and Sauce Mix, the only pasta mix that’s with joint-rejuvenating vegan, gluten-free, Non-GMO verified, and ingredients like Type ll Collagen, whole grain. Available in 4 exciting flavors, Glucosamine, Chondroitin, they are easy to MSM and Turmeric that work prepare, healthful, together to conserve and create and delicious! cartilage.* Lifeseasons.com lundberg.com ANGRY BIRDS NEW FROM NOW: KID’S VITAMINS REMEMBRAIN ™ Vitamin Chews include 21 vitamins NOW RememBRAIN is specifically ® ™ and minerals to support a healthy immune system, eyes and strong formulated to support memory, bones. They are naturally flavored learning and alertness by promoting proper Acetylcholine (ACh) production and sweetened and include fruit and activity. Acetylcholine is a and vegetable extracts. Collect 1 of 4 Angry Bird collectables. Gummies neurotransmitter that’s necessary ™ for normal neurological and cognitive are naturally flavored and made in function.* nowfoods.com delicious fruit flavors.*natrol.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

reviews I video + books Want to Become drive toward success with reverence and But the more we connect to the great kindness for our bodies. When we get this mystery and beauty of nature, the happier a Hot Yoga balance right in yoga asana, we practice we are. KAREN MACKLIN Teacher? in a way that is not just sustainable, but thriving. The point of Blissology Yoga is positive vibes If you love Hot Yoga and are ready to become a Yoga Alliance certified teacher, I'd like to invite to consciously extend this same reverence Sacred Sound: Discovering the Myth you to apply for Absolute Yoga Academy's 200hr and kindness to our personal relation- & Meaning of Mantra & Kirtan professional training program in Thailand. ships, our communities, and nature. Alanna Kaivalya Q YJ You often teach outdoors. How do New World Library you bring nature to your indoor teaching? Savvy to the fact that con- A EF In all of my classes, we make a man- temporary yoga practitio- dala (a geometric shape that represents ners have no single source to harmony) in appreciation of nature. Each explain the meanings of Discover Absolute Hot Yoga: person brings one object from nature, popular mantras or kirtan • Fastest-growing style of Hot such as a flower or a shell, and we assemble chants, yoga teacher Alanna Yoga internationally • Over 1,000 certified teachers them in the middle of the room. Kaivalya steps in with Sacred Sound: Dis- • Dedicated training facility Q YJ Why is it so important to you to covering the Myth & Meaning of Mantra & • Huge teaching team • Hands-on, practical training bring nature into your classes? Kirtan. Her book covers 11 mantras and • Supportive learning • Supportive learning A EF My first spiritual experience was 10 kirtan chants, explaining the signifi- environment lying by a fire as a young boy, looking up at cance of each, its governing deity and Teach Hot Yoga, Inspire Students, Change Lives... falling stars in the August sky. I was filled associated myths (if any), as well as giving with awe and gratitude. I feel that when suggestions for practice. No doubt, you’ve we create a world where we are more in heard at least one of these, such as the awe of the glimmer of the Hollywood beloved and ubiquitous “Om.” If you’ve Online Video Class & Applications: stars than we are with the grandeur of the ever wondered what they mean, this book www.TeachHotYoga.com stars in the sky, it’s difficult to be happy. will begin to shed some light. Awaken your practice with a 3-day yoga immersion brought to you by Yoga Journal and IDEA World Fitness August 12–14, 2014 | Anaheim, CA SEANE CORN 40+ Classes ranging ERIC PASKEL in a variety of styles! Marla Apt • Deborah Burkman • Greg Franklin • Amy Impellizzeri Noah Maze • Desirée Rumbaugh • Stephanie Snyder • Tim Senesi VINNIE MARINO VISIT: yjevents.com/ideaworld for more information and to register today! MAY 2 014 Y OG A JOURNAL. C OM 95

reviews I books Kaivalya, who is a touring kirtan musi- or listening in, making kirtan an acces- cian, encourages practitioners to explore sible way to attune to the joyful divine. mantras or participate in the group call- So go forth, yogis, and sing! JOELLE HANN and-response of kirtan as a part of their regular yoga practice. Her intention is to sutra, translated make the more esoteric and musical parts The Yogi’s Roadmap: The Patañjali Yoga of yoga approachable, spreading the high- Sutra as a Journey to Self Realization A Luxury Retreat er vibrations they inherently embody. Bhavani Silvia Maki in Peru’s Sacred Valley Mantra and kirtan aren’t interchange- Viveka Press able, however. While Kirtan is the uplift- Here’s a theory guaranteed ing col l ect ive chanting of a deity’s name or to raise hackles: Modern seed-sound, mantras are sacred words and yoga has failed in bringing syllables believed to be charged with spiri- prac titi on ers the peace it’s tual power that can permanently alter a me a n t to provide. This idea Align practitioner’s consciousness. While it’s serves as the premise of The with not traditional or, in some cases, effective Yogi’s Road map, Ashtanga Yoga teacher for certain mantras to be practiced with- Bhavani Silvia Maki’s first book. Maki Ancestral out proper guidance and a teacher’s initia- contends that the West’s posture-based tion, Kaivalya says, the ones she presents yoga, often a “trendy form of exercise” Andean here will do no harm. found in fitness centers but devoid of the Kaivalya lays out kirtan’s principles philosophical aspects of the field, doesn’t Energy with a deft hand, tying it to the devel- offer a path to liberation from pointless opment of bhakti yoga. For certain, her suffering, yoga’s purpose. In contrast, explanations of Sanskrit and the associ- Patañjali’s Yoga Sutra, considered to be ated myths help provide deeper context the ultimate authority on yoga, does offer to the sounds, whether you are chanting a means to enlightenment, Maki writes. EXPERIENCE Inspiring mountain peaks, Organic vegetarian cuisine, & Vibrant healing energies of our sacred Chakra Gardens. 3 simple steps to bring your group. Fully-inclusive Magical Journey programs for yoga leaders. CALL 888.737.8070 VISIT www.willkatika.com 96 Y O G A JOURNAL. C O M MAY 2 014

yeast Party? when yeast decides to throw a soiree in your panties. . . invite super 8. Surprisingly, 3 out of 4 women end up “hosting” a yeast party at some point in their life. That’s where Super 8 comes in. It’s a high-potency blend of 8 specially formulated probiotic strains, taken daily, to help maintain healthy yeast balance.* So, before yeast decides to have a little get-together, put Super 8 on your guest shopping list. 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE. Receive a $2 coupon toward your next purchase. Visit: www.florahealth.com/yeastparty or scan this code!

reviews I books + video Unfortunately, the ancient tome was not stress Rx designed as a householder text, even in its Calm Body, Clear Mind many translations. The Yogi’s Roadmap Jillian Pransky does an excellent job of dissecting the lan- JillianPransky.com guage of the sutras and offering ways to East Coast yogini Jillian apply them to modern life, even though it Pransky, national director doesn’t cover all of the 195 aphorisms. For of restorative yoga train ing instance, strive for ahimsa, non-harming, for YogaWorks, has been by driving calmly or eating mindfully, so revolutionizing the prac- that you don’t tax your nervous system. tice of ch i l l ing out for years, And honor asteya, or non-stealing, by not and now she’s sharing her wisdom in her demanding too much of someone’s time first DVD. The beautifully produced or energy. Through the lens of the sutras, Calm Body, Clear Mind includes three the book looks at morality (yamas and practices: Slow Flow, Restorative Poses, niyamas), human affl ictions (kleshas), and and Relaxation. The fi rst is a meditative the processes of the mind (vrrtis). fl ow designed to release stagnant energy Though she’s not a scholar, Maki is fi t and create a calm frame of mind. In to author a book of this concern. She’s Restorative Poses, we are offered a dose of studied the Sutra extensively and has what Pransky is best known for: carefully taught yoga philosophy for nearly two designed passive shapes that allow the decades. She’s also one of the few people body to release from muscular holding, Expand your Sri K. Pattabhi Jois personally authorized such as Surfboard Pose, an alternative to horizons… to teach Ashtanga Yoga. In all, The Yogi’s supported Child’s Pose that she created Roadmap is a tour de force and a welcome to soften the front and back of the body. take a yoga vacation. addition to the philosophy books lining The fi nal 10-minute supported Savasana any practioner’s bookshelf. ERIC SHAW includes visualization. Come to the Bahamas. Relax and renew in a tropical oasis of calm and natural beauty. Immerse yourself in a yogic lifestyle and experience the benefi ts of daily yoga practice, a vegetarian diet, chanting, and meditation, as well as a rich tapestry of talks, performances, and workshops with distinguished presenters. Discover inner peace and joy. sivanandabahamas.org Pilates: the perfect addition for ultimate results. Paradise Island, Bahamas Call for your free “Pilates Advantage” 1.866.559.5167 (from US & CA) DVD and catalog (code YJ08). +1.242.363.2902 pilates.com | 1-800-PILATES (745-2837) 98 Y O G A JOURNAL. C O M MAY 2 014