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contents June 2014 on the cover 24 | 4 surprising ways to boost your practice 59 | Strong calm happy 22 | The science of meditation 72 | Stick a handstand 34 | What’s really in your food 66 | The ultimate yoga retreat guide features 62 | IN DEEP On a quest to save ocean wildlife, one couple goes below the surface. by Susan Enfi eld 66 | THE ULTIMATE RETREAT GUIDE The perfect yoga retreat is more than Amy Ippoliti fl oats happily in a vacation: It’s a life-enhancing experi- Mermaid Pose. (Photographed ence. Here are 17 of our favorites, from by Taro Smith.) the laid-back and mild to the immer- cover credits sive and wild. by Lauren Ladoceour Model: Paige Held in Extended Hand-to-Big-Toe Pose; photo- 72 | DEFY GRAVITY graphed by David Martinez. Whether you’re a longtime inversion Stylist: Lyn Heineken; hair/ fan or a total newbie, this counterintu- makeup: Colleen Stone/Ford itive approach to Handstand will help Artists Miami; top: Trina Turk; you to stick it. by Andrea Ferretti shorts: Hardtail Forever. JUNE 2014
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contents june 2014 22 37 19 83 | rEVIEWS yoga lifestyle inspiration new books and music, plus an interview 19 | OM 96 | bAcK STOrY with yogi and author Brian leaf, who shares Bringing your practice to life Two fit yogi moms with 800,000 how he stays zen as a dad. meditation for health; decoding food labels; instagram followers, masumi goldman crossfit for yogis; how to pickle summer and laura kasperzak spread the yoga love practice veggies; vegan love for your feet. online and beyond. by Susan Enfield 46 | bASIcS 37 | EATING WISELY Learn Revolved Triangle Pose Unlock Come together sharing a seasonal pot- your hamstrings and find a fresh perspec- luck meal has some delicious, and surpris- in every issue tive on life with this therapeutic twist. john seaton callahan/flickr/getty images; eva kolenko ing, benefits. by Nancy Vienneau 12 | editor’s letter by beryl bender birch 14 | contriBUtors clockwise from top left: david martinez; 55 | rEfLEcTION 59 | HOME PrAcTIcE 16 | talk to Us A yoga high are 420-friendly yoga SEquENcE bY cHrISTINA SELL 92 | yoga pages classes half-baked marketing schemes or Find instant calm feel grounded and 94 | living well something deeper? by Mike Kessler relaxed with this hip-opening sequence. 95 | classifieds juNE 2014 6 yogajournal.com
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get more YJ Get your zen on for free at Lumeria Maui, a premier yoga retreat in Win a Hawaii. We’re giving away a fi ve-day tropical stay for two. Read more on page 71, and enter online for a chance to win. retreat! yogajournal.com/freehawaiitrip New, now & next Check out yoga’s hottest teachers and trends at Yoga Journal LIVE! in San Diego July 10–14. On deck: keynote speaker Deepak Chopra; Tara Stiles, who’s leading an inten- sive on her signature Strala yoga; and more. Sign up by June 13 for discounted rates. yjevents.com Get the app Download a free preview issue of Yoga Journal on your iPad and subscribe. yogajournal.com/ipad facebook.com/yogajournal twitter.com@yoga_journal pinterest.com/yogajournal instagram/yogajournal FROM TOP: MARY SLOAN; CHANNING COE Take your yoga to go Seeking inspiration for your summer vacay practice? Follow our cover model and yogi mom Paige Held on Instagram for her daily pose videos May 14–24, or watch her travel-friendly sequence starting May 14. yogajournal.com/paigeheld #10perfectposes @paigeheldyoga @yogajournal 8 YOGAJOURNAL.COM JUNE 2014
Kim Paulsen general manager Carin Gorrell Kristen Schultz Dollard editor in chief director of brand strategy Charli Ornett Bill Harper creative director vice president, group publisher Editorial GEnEral advErtisinG deputy editor Philip Armour associate publisher Haley Brockmeier (303) 625-1609 managing editor Carmel Wroth northwest sales director Kathleen Craven (415) 380-9642 senior editors Tasha Eichenseher, Mitra Malek east coast sales Melissa Strome (917) 538-5203 associate editor Amanda Tust midwest sales Kathi Magee (414) 897-0377 and breathe... contributing medical editor Timothy McCall, MD detroit sales Keith Cunningham (248) 763-0526 copy editors Lesley Bruynesteyn, Natalie Condon, southern california sales Kimberly Hicks (310) 490-3486 At Kripalu, we invite you to Christopher Dare, Elizabeth Kennedy southwest sales Tanya Scribner (940) 387-7711 proofreaders Jill Klein, Matt Samet sales assistants Geoff Hebert (303) 625-1615, pause, turn your attention researchers Melinda Dodd, Maya Dollarhide, Jennifer Rodriguez (310) 356-4118 inward, and rediscover your Ivette Manners, Yelena Moroz yoGa, mEdia & dirEct rEsponsE advErtisinG contributing editors authentic nature. west coast account manager Jason Crandell, Hillari Dowdle, Kate Holcombe, Tina Hou (303) 625-1630 Sally Kempton, Richard Rosen, Jean Weiss east coast account manager Look who’s coming editorial intern Lauren Maslen Sue Sheerin (303) 931-6057 to Kripalu! art Elena Brower art director Wis Mollerud Holt markEtinG & communications marketing director John Robles (303) 625-1668 associate art director Melissa Newman T. Colin Campbell digital advertising manager Lauren Walker (303) 625-1618 contributing art director Alexandra Zeigler Larissa Hall Carlson contributing designer Robin Briskin events marketing manager Rachel Van Buskirk Yoganand Michael Carroll photo director Jackie L. Ney marketing manager Greg Brenton (303) 625-1612 Stephen Cope contributing photo editor Cary Jobe director of corporate communications Dayna Macy Seane Corn marketing designer Tanya Cantu production & tablEt Editions Loren Fishman group production director Barb Van Sickle consumEr markEtinG Bo Forbes prepress manager Joy Kelley group circulation director Jenny Desjean group circulation manager Anne Cookson Rolf Gates ad coordinator Anna Baldwin e-commerce director Christine Espenship Harville Hendrix tablet media specialist Crystal Sagan group online marketing manager Michelle White Anodea Judith diGital group new business manager Kathleen Donahue Gary Kraftsow director, web operations Ken Coffelt circulation analyst Michael Alexander Joseph Le Page executive online editor Kelle Walsh online marketing manager Emily Supernavage associate online editor Patty Hodapp Cyndi Lee contributing online editor Erica Rodefer Winters accountinG & administration Jill Miller accounting & billing Yolanda Campanotto senior web developer James Kafader Richard Miller web producer Allison Blake (800) 443-4974, ext. 705 Dharma Mittra online entertainment director publisher’s assistant; market research Lori Rodriguez Todd Norian Dana Meltzer Zepeda intErnational Editions Shiva Rea namaste blog contributing editor director of international licensing Dayna Macy Jennifer D’Angelo Friedman Geneen Roth Editorial officEs Bessel van der Kolk EvEnts 2520 55th Street #200, Boulder, CO 80301 Amy Weintraub event director Elana Maggal phone (303) 625-1600 David Whyte senior event manager Renée LaRose subscription customer service (800) 600-9642 yogajournal.com event manager Alden Conant Yang Yang event sponsorship liaison Kiara McBain event marketing manager Meagan Dobson senior designer Anne Mellinger event office manager Tracy Phelps event intern Emily Prowse chairman & cEO Efrem Zimbalist III PrEsidEnt & cOO Andrew W. Clurman ExEcutivE vicE PrEsidEnt & cFO Brian Sellstrom ExEcutivE vicE PrEsidEnt, OPEratiOns Patricia B. Fox mission driven, donor supported vicE PrEsidEnt, hEalthy living grOuP Kim Paulsen stockbridge, massachusetts vicE PrEsidEnt, cOntrOllEr Joseph Cohen vicE PrEsidEnt, rEsEarch Kristy Kaus 800.741.7353 or kripalu.org vicE PrEsidEnt, inFOrmatiOn tEchnOlOgy Nelson Saenz © CRuZ BAY PuBLISHING, INC. JuNE 2014 10 yoGajournal.com
do Kripalu’s inspiring yoga and Ayurveda trainings what empower you to deepen your practice and share you your passion with the world. Kripalu School of Yoga love • 200-hour kripalu yoga teacher training • 500-hour kripalu yoga teacher training Kripalu School of Ayurveda • kripalu yoga in the schools teacher training • 200-hour foundations of Ayurveda • 500-hour Ayurvedic yoga teacher training • 650-hour Ayurvedic lifestyle consultant certifi cation Located in the beautiful Berkshires of western Massachusetts. 800.848.8702 or kripalu.org
editor’s letter Carin Gorrell, editor in Chief No more excuses one of the best perks of working at Yoga Journal: Our company offers free daily yoga classes in the conference room—a 10-second walk from my office!—with some of the top instruc- tors in the country. And yet somehow I’m doing less yoga now than ever. When I take that lunchtime class, I feel the need to tack on an extra hour of work at the end of the day to make up for lost time, which translates to another hour away from my husband and 6-month-old son. Plus, my post- baby body still isn’t working the way it used to: I’ve lost flexibility, strength, and admittedly, confidence in my practice. Sound familiar? Of course, I’m aware that all of my reasons for missing my mat could easily double as motivation to get on it more often. I know I’m less stress- ed and more focused after doing yoga, so popping down the hall for, say, Amy Ippoliti’s class on Tuesdays will translate to greater productivity and less time at my desk—not more. (If you don’t know Amy, check out the awesome way she’s using yoga to help save marine wildlife in our photo essay “In Deep,” page 62.) And the only way to regain flexibility, strength, and confidence in my practice is to, well, practice. In other words, I’m out of excuses! So I’m taking a cue from Two Fit Moms, strong yogi mothers and Instagram mavens featured in our “ Back Story” (page 96), and committing to my practice every day for the month of June, whether it’s going to a full yoga class or just sneaking in a pose or two between shoveling spoonfuls of pureed sweet potatoes into my little photo: david martinez; hair/makeup: GreGG hubbard/ba reps guy’s mouth. Follow my progress on Twitter @caringorrell, or better yet, join me on the #yogaeverydamnday social-media bandwagon—I’d love the company and inspiration! D Share your thoughts about balancing your practice and busy life at letters@yogajournal.com. 12 yogajournal.com juNe 2014
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contributors Find your æeld of dreams Where is your favorite travel destination to practice yoga? “COMO Shambhala Estate in Ubud, Bal i. They have an open- air yoga room overlooking a lush canyon of rice fi elds, which is absolutely stunning.” Yoga teacher ALEXANDRIA CROW shares her sequence and secrets for Handstand (“Defy Gravity,” page 72). Yoga enthusiasts cherish the way Mother Nature and our renowned guest instructors combine to create a life-changing week. Here’s a sampling “If pressed for one location, of upcoming yoga-focus weeks! I’d have to say Costa Rica. JULY 12-19 There is nothing better than Michele Hebert a sunrise surf session fol- Restorative yoga and Meditation lowed by a rejuvenating yoga AUGUST 2-9 “FAMILY WEEK” class on the beach with mon- Phyllis Pilgrim and Susan Duhan Feli keys roaming around nearby.” Yoga and The Spirit of Poetry SEPTEMBER 6-12 TARO SMITH photographed partner Aman Keays | Iyengar Yoga Amy Ippoliti practicing yoga underwater OCTOBER 11-17 with whale sharks (“In Deep,” page 62). “I like to practice asana where Jill Ganassi | Iyengar Yoga it’s hot and humid. It’s easier NOVEMBER 8-14 to sweat, and the heat is so Veera Sanjana, M.S., M.S.W Gentle Yoga delicious for the muscles and joints. In the summer, I enjoy NOVEMBER 29-DECEMBER 5 Shayne and River Morgan it right here in the Northeast. Yoga for Every B.O.D.Y. In the winter, I head south to 877-440-7778 the Caribbean islands or to www.rancholapuerta.com Blue Spirit on the west coast Voted “WORLDÕS BEST DESTINATION SPA” of Costa Rica.” FROM TOP: JAMES BROWN, AMY IPPOLITI, LAURA BERLAND (Travel+Leisure magazine ReadersÕ Polls 2010, 2011 & 2013) BERYL BENDER BIRCH is a longtime YJ contributor. This month, she teaches Revolved Triangle Pose (Basics column, page 46). 14 YOGAJOURNAL.COM JUNE 2014
talk to us twitter.com facebook.com letters@yoga /yoga_journal /yogajournal journal.com what’s on your mind this month ego check I really liked the article ‘The Upside of Ego’ (March ’14), especially this: ‘A healthy ego gives you physical boundaries and a sense of self. But when it’s out of balance, your ego is what leads you to defi ne your- self according to external qualities and circumstances, like your appearance, your house, or your job.’ Thanks for prompting me to ponder ways to keep my ego healthy and in balance.” LORI LAVENDER LUZ, VIA FACEBOOK YOGA HYBRIDS: HIT OR HYPE? change is good Core-Fusion, Trampoline Yoga, Yoga Sculpt…The yoga- I saw your note from the editor saying, hybrid class trend generated some buzz online. ‘Share your thoughts about rebirth and Here’s what you had to say about melding methods: reinvigorating your practice’ (March ’14). Last year, at 33, I was diagnosed with cancer. In the midst of treatment, I signed Saw a profile boasting Noooooo! I wish there Until you have expe- up for a yoga teacher-training. Now, as a use of music with was a clear differentia- rienced myriad move- new teacher, I plan to help others dealing the F-bomb and tion between true yoga ment forms, you’re with fear, anxiety, and illness. What an “no Sanskrit.” That and yoga-flavored exer- only looking through amazing gift cancer ended up being!” ain’t no yoga. Om cise classes. One is a a narrow door. namah Shivaya! thousands-of-years-old Purists need to find HEATHER CANNON, WALNUT CREEK, CA DOROTHY O E-RYT sacred practice, the humility, as much as other is a workout. NOT the cynics touting As a yoga teacher in Manhattan, I am “no mantras here.” deeply touched by Yoga Journal ’s move the same thing, and most Who cares what you to Boulder. It is transitions like yours that people wanting to try ANNE-MARIE label it if it makes LAMONDE yoga have no idea how to inspire me to move around and mix it people get up off the up—from classes in Istanbul to workshops distinguish between the couch and MOVE! [VISIT YOGA JOURNAL in Puerto Rico. This is where fresh ideas real deal and copycats. SUSAN RADECKE ON FACEBOOK TO JOIN and reinvigoration enter my practice.” YATES SARAH MARTYN THE CONVERSATION. ] TANIA KAZI, NEW YORK, NY fitspiration The exercise instructions and FROM TOP: ILLUSTRATION: LEIGH WELLS; PHOTO: RICA HERNANDEZ-GOMEZ advice presented in this magazine are designed for people who are You’re loving Yoga Journal ’s #FindYourInspiration in good health and physically fi t. campaign with Kathryn Budig. Kathryn’s posting poses, They are not intended to substi- meditations, and other things that inspire her to practice. tute for medical counseling. The creators, producers, participants, Readers have chimed in on Instagram with what inspires and distributors of Yoga Journal them. Your f avorite: Rica Gomez’s (@justbreathe775) disclaim any liability for loss or injury in connection with the exer- posts from Cebu in the Philippines, where she is a vinyasa cises shown or the instruction and teacher, dive-shop owner, and yoga inspiration! advice expressed herein. 16 YOGAJOURNAL.COM JUNE 2014
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DEEPAK CHOPRA PRESENTS SEDUCTION OF SPIRIT Meditation and Yoga Retreat AUGUST 3–9, 2014 Westin Harbour Castle • Toronto, ON, Canada THE GLOBAL The Seduction of Spirit retreat is about slowing MEDITATION EVENT down and tuning into the peace of present moment awareness. Through the practice of OF THE YEAR meditation, yoga, and other timeless tools, you with will begin to: DEEPAK CHOPRA & MASTER EDUCATORS • Move beyond limiting conditioned beliefs • Let go of struggle and achieve more by Are you ready to experience transformation doing less from the inside out? Join us in Toronto, Canada, • Shed layers of accumulated stress for the global meditation event of the year. • Tap into your deepest potential to manifest Whether you’re new to meditation or have been your wishes, dreams, and desires practicing for years, we invite you to contribute your unique gifts and your presence at the Featured Speakers Chopra Center’s signature meditation and yoga retreat. Together, we will make history as we aim to set Deepak Maya davidji Danielle Brent Claire Diab the world record for the largest synchronized Chopra Tiwari Mika Nagel BecVar meditation gathering ever. We invite you to join us in Toronto and be at the heart of this balance • heal • transform historic event. Join us for the meditation retreat of a lifetime. Receive special pricing for a limited time. Call 888.736.6895 or visit chopra.com/toronto
om bringing your practice to life There is nothing more exciting than the discovery of a new place. Leave behind your maps and guidebooks, and just follow your intuition.” Victor Shamas, PhD The Way of Play: Reclaiming John Seaton Callahan/FliCkr/Getty imaGeS Divine Fun & Celebration (act on Wisdom, 2011)
om community in focus Readers share the fun ways they get bendy beachside. “While doing a Headstand on Sandbanks Beach in Ontario, Canada, I thought, ‘Hey, my surroundings are inspiring—let’s try without hands!’ My wife just happened to click at the right time.” Bernard Riverain, Montreal, Quebec “My husband and i spent the day hiking in Haleakala national Park on Maui, then stopped at this quiet beach to take in the sunset.” Ellen Ryder, Sedalia, Colorado “The beach at Mersa Matruh in Egypt was deserted, and as I went off to practice morning yoga, my two beautiful light warriors followed.” Raphaelle Cox, London, England “This was taken in front of Haystack Rock in Cannon Beach, Oregon. I completed my ClOCkWISE FROM TOp lEFT: EllEn RyDER; ISABEllE GélInAS; JEnnIFER OECHSnER; EllE COx yoga training in Goa, India, and this pose always reminds me of our afternoon yoga practice, gazing out from the open-air shala onto the Arabian Sea. Doing it brings a smile to my face and warmth to my heart.” Jennifer Oechsner, Portland, Oregon send us your pics! To see yourself “In Focus,” submit your favorite yoga photos at yogajournal.com/infocus. june 2014 20 yogajournal.com
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om wellness RESET YOUR health 3 EASY STEPS to start meditating Close your eyes or softly gaze 1 FOCUS ON YOUR BREATH straight ahead. Breathe through your nose and gently focus on each inhalation and exhalation. 2 CHOOSE A MANTRA Select one word or phrase, called a mantra, to repeat and focus on during meditation. An ideal mantra contains only a few words or syllables, for easy repetition. 3 CLEAR YOUR MIND When thoughts or feelings bubble to the surface, simply notice them without judgment, and return your attention to your breath. Just a few minutes of “The fact that we were able to see that included breathing, word focus, daily meditation does changes in gene expression patterns in and mind clearing. After eight weeks, your DNA good. the blood after a simple change in behavior the meditation was shown to help turn is pretty spectacular,” says one of the study on health-promoting genes that boost INVESTING IN daily meditation may be authors, John Denninger, MD, PhD, director immune response, energy metabolism, the smartest thing you can do to promote of research at Benson-Henry Institute for and insulin secretion (which helps wellness, a new study indicates. Scientists Mind Body Medicine at Massachusetts prevent diabetes), and it turned down already understood that meditation re- General Hospital and an instructor in psy- health-depleting genes linked to stress PHOTO: DAVID MARTINEZ; MODEL: JESSICA OM; STYLIST: LYN HEINEKEN; duces stress and illness, but they could chiatry at Harvard Medical School. “While and infl ammation, says Denninger. HAIR/MAKEUP: COLLEEN STONE/FORD ARTISTS MIAMI; SHORTS: ONZIE not pinpoint exactly why. Now, a part of the fi ndings are still preliminary, meditation Researchers also tested a different that puzzle may have been solved: Regu- and similar techniques may make changes group of volunteers who meditated lar meditation creates change on a cellu- in gene expression that bring biological regularly, and found that, while more lar level, essentially turning on clusters systems into better balance, which ulti- meditation yielded more extensive health of “good” genes that make us healthier, mately leads to a healthier system.” benefi ts, even a single session had small while turning off clusters of “bad” genes In the study, volunteers practiced a 20- but positive, gene-altering results. Om that lead to disease. minute daily meditation for eight weeks break, anyone? CORINA QUINN 22 YOGAJOURNAL.COM JUNE 2014
om fitness 1 < Double-Unders Practice perk Strong core The move While jumping rope, slowly accelerate, springing slightly higher each time. Settle into a rhythmic pace, then 2 use your wrists to whip the rope around twice Weighted Squats for every jump. Jump « Practice perk Spinal stability for 20 seconds and The move Hold a bar across your shoulders. rest for 10. Repeat for With feet hip-width apart, squat down until 4 minutes. your thighs are parallel to the fl oor, knees over toes; return to standing position. Use heavier weights in a slow set of 3 to 6 squats, or use lighter weights for a rapid set of 10 to 20. 3 Pull-Ups « Practice perk Upper-body strength The move Hang from a pull-up bar in a neutral position. Exhale and pull your body straight up, driving your elbows toward your rib cage. Return to start. Work up to 3 sets of 5. For steal these an easier version, knot a resistance band around the bar and let the hanging loop hold some of your weight. MOVES The CrossFit craze may seem a little hardcore for the yoga mat, but incorporating some of its functional movements into your workout routine can strengthen your practice and mind-body con- nection. Yoga instructor and CrossFit trainer Debbie Steingesser, founder of the CrossFit-for-yoga site YogiWOD.com, shares the best moves for yogis. KATEY LINDENMUTH 4 Hollow Body Rocks PHOTOS: VANCE JACOBS; MODEL: DEBBIE STEINGESSER « Practice perk Balance The move Lie face-up on your mat, arms reach- ing past your ears. Lift your arms, shoulders, upper back, and feet. Hold or rock forward and back for 20 seconds and rest for 10. Repeat these intervals for 4 minutes. JUNE 2014
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om beauty + style Summer Solestice Thank your feet for supporting you in Tadasana with a soothing vegan pedi and strappy vegan sandals that help you walk the practice of ahimsa, or nonviolence. PAMPER YOUR FEET 1 Soulstice Nail Colour; 5 Lush Volcano Foot 8 Gilden Tree Terra- $8, soulsticespa.com Mask; $14, lushusa.com Cotta Foot Scrubber; $10, gildentree.com 2 Obsessive Compulsive 6 The Fanciful Fox Cosmetics Nail Lacquer; Chocomint Foot Mousse; 9 Pure + Simple Juniper $10, occmakeup.com $14, fancifulfox.com Clove Foot Mist; $10, 7 Chagrin Valley Soap pureandsimple.us 3 Nicole by O.P.I. Matte Top Coat; $8, opi.com & Salve Company Salts & 10 Karma Organic Nail Herbs Soothing Therapeutic Polish Remover; $12, 4 Thesis Nourishing & Refreshing Foot Scrub; Soak; $8, chagrinvalleysoap karmaorganicspa.com $15, thesisbeauty.com andsalve.com 5 9 2 4 6 3 1 10 PHOTO: BROOKS FREEHILL; STYLIST: EMILY CHOI; 7 8 RESEARCH: LAUREN MASLEN
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om trends YOGA Buzz Love it or leave it, here’s what’s trending on and around your mat. A little bit louder now When it comes to yoga pants, black is out, bright colors and bold patterns are in. Case in point: KDeer’s Lollipop to the stars Copa Cabana print (below; Dosha Pops Ayurvedic suckers kdeerhauteyogawear.com), Teeki’s Northern Lights Hot made it into gift bags at the Pant (teeki.com), and Black 2014 Academy Awards. The Milk’s Day of the Dead leg- sweets are made from blends of herbal teas, spices, and gings (blackmilkclothing. must-have for any red-carpet com). Let your legs go wild, essential oils designed to bal- but keep your favorite black ance Ayurvedic doshas and pants for tamer days ahead. restore inner harmony—a situation. doshapops.com SUP anywhere The update on the Stand Up Paddleboard (SUP) yoga trend: The yoga training school YogaFit and Indo Boards have joined forces to create the Indo YogaFit Balance Board, along with a SUP teacher training and a new home- Spin for zen practice DVD. yogafi t.com Cardio junkies, this yoga’s and indoboard.com for you: Spin and yoga have merged into YAS, a killer Strike a pose 1-hour class that combines For those who want to strut 30 minutes of cardio-boost- their dharma, there’s Voga, a ing cycling with 30 minutes diva-inspired combo of asanas of yoga to build strength and voguing, the ’80s drag- and fl exibility. Created by queen dance of dressing up Los Angeles–based yoga and striking dramatic poses. instructor Kimberly Fowler, London is leading the way on FROM TOP: SARAH HARPER-HUDSON; TRINE DEER; LUCY MERYL PHOTOGRAPHY it’s cropping up in spin this one, where founder Juliet studios across the country. Murrell holds classes in night- Find a class near you at clubs. vogalondon.co.uk go2yas.com. RADHA MARCUM 30 YOGAJOURNAL.COM JUNE 2014
AVERAGE would do yoga if it weren’t for the pants HEAD-TO-TOE NUTRITIONAL SUPPORT CREATED JUST FOR WOMEN. GNC.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.
om food zesty beets and cauliflower The fermentation process takes several weeks, so plan in advance. Makes 12 servings 1 cheesecloth 1 qt plain yogurt ⁄4 cup salt 1 1 1-gallon glass jar, 2 half-gallon jars, or 8 pint jars 1 small head cauliflower, cut into florets 3–4 medium red beets, unpeeled, thinly sliced 3 cloves garlic, thinly sliced 1 jalapeño pepper, halved and seeded tsp mustard seeds 1 1 tsp coriander seeds tsp black pepper seeds 1 1 Tie a square of cheesecloth over a large bowl. Pour yogurt onto the cheesecloth and let it sit for two hours to strain. Reserve the whey water that collects in the bowl; discard cheesecloth and contents that did not strain through. 2 In a large bowl, dissolve salt in the healing 1 qt hot water, then let cool. Add powers of 3 qts water and ⁄4 cup whey water 1 culture to create a brine. 3 Layer veggies and remaining ingredients in jars. Fill jars to the brim with brine and seal tightly with lid. Store on a countertop for stay healthy all summer long with this two to four weeks, briefly remov- immune-boosting coleslaw alternative. ing the cap every two days to release gas and to push veggies PhoTo: evA KoLenKo; Food STyLIST: KATIe ChRIST; PRoP STyLIST: GLenn JenKInS Probiotics are all the rage among health nuts, but one can only eat below the surface of the liquid. so much yogurt. to get more of the good-for-you gut bacteria, try a tangy When the veggies taste sour like summer side of fermented pickled vegetables. “fermented veggies promote a lemon, they’re ready. healthy microorganisms in your gut that aid digestion and boost your immune system,” says frank lipman, MD, of eleven eleven Wellness Center in new York nutritional info 19 calories City. and that helps prevent a surplus of bad bacteria that can lead to inflam- per serving, 1 g protein, 0 g fat, mation, obesity, and other chronic diseases that start in your gut, he says. Pro- 4 g carbs, 1 g fiber, 349 g sodium biotics may prevent food allergies and obesity, too, by changing how our gut filters allergens and molecules that create inflammation. sounds good to us— Recipe from Mara King, co-owner of and so does this yummy recipe! MeLISSA WILLIAMS Ozuké’s Pickled Things, ozuke.com june 2014
Expand your horizons … take a yoga vacation. Bring yourself back into balance in a tropical oasis of calm and natural beauty. Experience the perfect blend of activity and leisure time. Come alone, with a friend, or bring the whole family and enjoy daily yoga classes, meditation sessions, inspiring workshops, and more (including spectacular sunsets!) Located on one of the finest beaches in the world, the Sivananda Ashram Yoga Retreat Bahamas ofers a unique combination of modern yoga retreat and traditional yoga ashram connected to a classical yoga lineage. Yoga Vacation Program available year-round — simply choose your dates! Check our online calendar to see which programs and presenters will be at the Yoga Retreat when you want to come — or plan your stay to coincide with a particular program or presenter. Tel. 1.866.559.5167(from US & CA) / +1.242.363.2902; sivanandabahamas.org
om nutrition What’s really in there? Health claims and nutrition labels on food packaging are about to by Congress, but could take a year or more to become less confusing—fi nally! GOOD NEWS for food-label readers (which should be all of us): New legislation is in the works to give food packaging language a much- needed overhaul. Called the Food Labeling Modernization Act, it’s currently under review be approved, after which companies would have a few more years to comply. Christine Tseng, RD, owner of Be Well Nutrition in New York City, ex plains what’s under consideration and how to shop smart in the meantime. GLORIA DAWSON SERVING SIZE & ADDED SUGARS WHOLE GRAINS NATURAL CALORIE COUNTS WHAT’S NEXT New WHAT’S NEXT Foods WHAT’S NEXT Foods WHAT’S NEXT Serving labels will list total sug- containing whole grains that want to carry the sizes will start to refl ect ars, plus a breakout of or multigrains will have “natural” label will have how much we really eat added sweeteners—think to list the percentage to comply with rigorous, for a meal or snack. In honey, agave, and table of each grain. as-yet-to-be-determined addition, calorie counts sugar—so you can easily FOR NOW Grains that standards. will be larger, bolder— see which sugars occur aren’t whole (such as FOR NOW Check ingre- and harder to miss. naturally, like fructose ground, cracked, or dient lists for foods that in fruit, and which do not. FOR NOW Serving sizes fl aked) are less nutri- have undergone chemi- today don’t fi t how most FOR NOW To fi nd hid- tious. Buy foods with cal changes, such as of us eat. (Does anyone den sugars, which may multigrains or whole corn syrups or corn really only scoop out increase your chances grain listed fi rst or sec- meal, hydrogenated oil, a half-cup of ice cream?) of diabetes, obesity, and ond on an ingredient soy proteins, artifi cial DANA NEELY/THE IMAGE BANK/GETTY IMAGES So look at calories per heart disease, look for panel. Avoid those that sweeteners like aspar- serving, but also at terms such as “high- lead with enriched and tame and sucralose, serving size and serv- fructose corn syrup” and unbleached wheat, monosodium glutamate, ings per container. “fruit juice concentrate.” or all-purpose fl our. and artifi cial colors. 34 YOGAJOURNAL.COM JUNE 2014
eating wisely by Nancy Vienneau come together Sharing a seasonal potluck meal has some delicious—and surprising—benefits. Photos: Eva KolEnKo; Food stylist: KatiE Christ; ProP stylist: GlEnn JEnKins; suCCulEnts: lila B.
eating wisely it’s 7 o’clock on a Thursday night in June and my backyard in Nashville, Ten- nessee, is filling up with laughter, con- versation, and delicious food. My cohost Gigi Gaskins and I welcome our guests, eager to see the dishes they’ve brought to share. Over the five years we’ve been hosting a monthly potluck dinner, we’ve enjoyed countless tasty offerings. Think tender, just-picked green beans served with roasted corn, from avid gardener Ray; a deep-dish lemon-heirloom tomato tart from Liz, an innkeeper; and a plum crumble made from tangy Santa Rosa plums I foraged in my backyard. As we sit down with our plates in the shade of giant maple and catalpa trees, I look at the assembled group of friends, old and new, with contentment. Cooking for groups of people is one of my greatest joys. For 20 years, I worked as a chef and caterer in Nashville. I believe that cook- 1 ing and sharing food is one of our basic summer salad with Prepare salad Heat remaining ⁄2 tbsp but connection points as humans. And, for ztermilk dressing oil in a large skillet over medium heat. me, hosting a potluck is a heartfelt way to Roasted corn and crisped onions add Drop in corn, cover, and steam until express support for local food and farm- depth of flavor to this seasonal salad. tender and lightly charred, adding a ers, to get inspired to cook seasonally, and serves 8 splash of water if necessary, 7–9 min- to build community. utes. Remove from skillet. Add green 1 large onion, cut lengthwise Gigi and I first got the idea of starting a beans and a pinch of salt to skillet, into thin slices community potluck in 2009 when Nash- cover with water, and bring to a boil. 1 ⁄2 tbsp olive oil, divided, Cook for 3–4 minutes. Remove from 1 ville’s local food movement was really tak- plus extra for greasing ing off. People were rallying around the heat and let cool. 1 ⁄4 tsp sea salt idea that growing and distributing food Make dressing In a bowl, whisk 4 large ears of corn locally can help more people eat well and to gether buttermilk, mayonnaise, 1 lb fresh green beans can lessen the environmental toll of agri- and lemon juice. Add scallions and dill. 3 ⁄4 cup low-fat buttermilk culture. Farmers’ markets were expand- Add black pepper and salt to taste. If 2 tbsp mayonnaise ing, public schools were planting gardens, desired, add more lemon for tartness 1 tbsp fresh lemon juice and local chefs were going farm-to-table. or more mayo for body. Refrigerate. 2 scallions, thinly sliced New nonprofits were helping to get fresh 2 tbsp finely chopped fresh dill Assemble salad Cut corn, in chunks, produce into underserved communities. 1 head Buttercrunch or Bibb lettuce, off the cob. Toss with green beans. During this time, I sold my catering torn, or 5 oz spring lettuce mix Place lettuce in a serving bowl and business and began volunteering with a 1 cup cherry tomatoes, halved top with corn-green bean mixture, program teaching low-income teens how tomatoes, crisped onions, and dress- to cook. Meanwhile, Gigi, a professional Brown onions Heat oven to 400°F. hatmaker, bought three run-down lots in In a bowl, toss onion with 1 tbsp oil. ing; serve. a low-income neighborhood and planted Spread on a cookie sheet and sprinkle NutritioNal iNfo 152 calories per them with berry patches, herbs, and all with salt. Roast until brown and crispy, serving, 6 g fat (1 g satur ated), 18 g carbs, kinds of vegetables, which she gave away 10–12 minutes. Let cool. 4 g fiber, 5 g protein, 149 mg sodium 38 yogAjournAl.coM juNe 2014
SWITCH FROM Drinking Silk Unsweetened Almondmilk instead of skim milk for one week can save you 350 calories. * MILK TO SILK That’s just one serving a day. Cut the calories without cutting the delicious creamy taste. AND SAVE 350 CALORIES A WEEK. #mybloom *350 calories saved per week is calculated based on calorie content for Silk Unsweetened Almondmilk (30 calories per serving) and typical skim milk (80 calories per serving) with consumption of 1 cup per day. Dairy data sourced from USDA National Nutrient Database for Standard Reference, Release 25.
eating wisely to the neighbors and sold to local chefs. beekeepers, gardeners, cooks, and bakers. We’ve toasted one potlucker who started (She’s since turned over the farm to The We leave the menu unscripted, with only an artisan cheese business, and another Nashville Food Project to raise crops to one request: to use as many local, seasonal who opened an organic bakery. We’ve sup- feed the homeless and hungry.) ingredients as possible. The resulting ported one another through marriages, From that fi rst shared dinner in 2009, feast, harvested from gardens and farms, births, divorces, illness, and job changes. our convivial gatherings have grown into a celebrates the bounty of the moment. We’ve shared trade secrets, like tips from tradition we’ve named the “Third Thurs- I marvel at all the connections we’ve Joy, a home baker, for making her flaky day Potluck.” On the third Thursday of made at the table: the friends we’ve found, whole-wheat biscuits, or Gigi’s advice on each month, we invite a group of friends the foods we’ve shared, the small ways raising chickens. We’ve raised funds for and acquaintances: chefs, food activists, that we’ve supported the food movement. nonprofi ts. Together, we’ve proven that sharing good food cultivates goodwill. Through the years, as our apprecia- START YOUR OWN tion for local foods has deepened, so has Vienneau shares her tips for a stress-free potluck dinner our commitment to support a healthier agricultural system. For me, it’s the daily Choose a complementary cohost Two linens, plates, cutlery. We use an array heads, two hearts, and two sets of hands of Mason jars and wine glasses, and a choices that matter. I choose to compost, will lighten your load. If you’re a good hodge podge of plates in different colors. to garden, to buy from neighboring farms. cook, fi nd a partner who’s good at deco- I choose to cook from the day’s harvest Keep the menu fl exible Make one ration and logistics, or vice versa. and savor it with friends. It’s rare to effect anchor entrée that serves about 10 peo- Triple your guest list Bear in mind how ple, and let your guests fi ll in the rest great change as an individual, but every many guests you can accommodate, but according to their taste. day, we each can make small steps that remember that not everyone can come. lead to something great. ✤ Stay mindful While you prep, keep I plan for a 30 percent attendance rate. breathing, relish each moment, and re - Go shabby chic Scour the Goodwill, dis- member your intention. Meals prepared Nancy Vienneau is the author of the Third count stores, or fl ea market for supplies: with lovingkindness taste better! Thursday Community Potluck Cookbook. 40 YOGAJOURNAL.COM JUNE 2014
z raspberry mojito mocktail This refreshing drink, flavored with fresh raspberries, is good on its own or spiked with a splash of your favorite spirit. Makes about 2 quarts; serves 8 3 ⁄4 cup sugar 5 limes 2 cups raspberries, divided 12–14 fresh mint leaves, coarsely chopped, plus extra for garnish ice cubes 1 liter lime seltzer Make simple syrup In a saucepan over medium heat, heat sugar and ⁄4 cup water, stirring until sugar is dissolved. Cool. 3 Prepare the drink Juice four limes. In a large bowl, muddle 1 ⁄2 1 cups raspberries, mint, and lime juice. Stir in simple syrup. Pour mixture into a 2-quart pitcher filled with ice cubes. Add seltzer and stir. Slice the remaining lime. Serve in glasses garnished with lime slices, remaining ⁄2 cup raspberries, and mint leaves. 1 NutritioNal iNfo 97 calories per 1 cup serving, 0 g fat, 23 g carbs, 2 g fiber, 0 g protein, 1 mg sodium Recipe used with permission from Third Thursday Community Potluck Cookbook by Nancy Vienneau, June 2014 (Thomas Nelson, Nashville, Tennessee).
eating wisely z spring lasagna rolls These luscious, petite lasagna rolls, layered with fresh asparagus, lemony sauce, and herb pesto, make a terrific potluck entrée. After you make the fillings and sauces, assembly is easy. Makes 30 rolls; serves 10–15 1 ⁄2 lb lasagna (10 pasta ribbons) 1 lb asparagus (about 20 spears), cut into 2-inch pieces 1 clove garlic, coarsely chopped 1 15-oz container ricotta ⁄4 cup grated Parmesan 3 1 ⁄2 tsp salt, divided 1 1 ⁄4 tsp black pepper 1 egg 2 oz spinach 2 tbsp butter 1 ⁄2 tbsp all-purpose flour 1 1 1 ⁄2 cups 2 percent milk zest and juice of 1 lemon 1 ⁄8 tsp white pepper 1 ⁄2 cup olive oil, plus extra for greasing 1 small leek, white portion only, thinly sliced 1 ⁄2 lb sugar snap peas 2 scallions 1 ⁄2 cup flat-leaf parsley leaves 20 fresh mint leaves, plus extra for garnish 1 cup baby arugula 6 tbsp plain low-fat yogurt Prepare noodles and asparagus Cook lasagna noodles as directed on package; drain, and place noodles side by side on a piece of wax paper on your countertop. Bring a large pot of lightly salted water to a boil. Cook asparagus for one minute. Remove and immediately plunge into a bowl of ice water to halt cooking. Drain and set aside. june 2014 42 yogajournal.com
Prepare ricotta filling In a food proces- sor fitted with a steel blade, process ricotta, Parmesan, garlic, ⁄2 tsp salt, black 1 pepper, and egg until smooth. Add spin- ach and pulse until coarsely chopped. Scrape filling into a bowl. Make béchamel sauce In a saucepan over medium heat, melt butter. Add flour and cook, stirring with a wooden spoon, 2 minutes. Add milk; reduce heat and simmer, stirring, until mixture thickens and coats the back of the spoon, about 10 minutes. Add lemon juice and white pepper, and season with salt. Remove béchamel from heat; fold in zest. Assemble and bake lasagna rolls Heat oven to 350°F. Lightly grease two 9\" x 13\" casseroles with oil. Spread ricotta mixture evenly over each cooked noodle and sprinkle with leek slices. Cut each noodle into thirds. Place 2 aspara- gus pieces at the top of each noodle section, roll up, and place in casseroles, seam side down. Spoon béchamel over rolls; cover and bake, 35 minutes. Make herb and pea pesto Bring a large pot of lightly salted water to a boil. Cook sugar snap peas, scallions, parsley, mint, and arugula for 1 minute. Strain veg- etables, reserving cooking water, then plunge in a bowl of ice water; remove and pat dry. Place mixture in a food pro- cessor fitted with a steel blade; pulse to chop well. While processing, slowly pour in olive oil, 2–3 tbsp of reserved cooking water, yogurt, and remaining 1 tsp salt, scraping sides of bowl as needed, until pesto is mostly smooth. In a saucepan over low heat, warm pesto, stirring. Take care not to overheat. (If sauce seems thick, stir in 1–2 tbsp water to thin out.) Garnish and serve Spoon pesto over baked lasagna rolls and serve, garnished with mint leaves. NutritioNal iNfo 246 calories per serving, 15 g fat (5 g satur ated), 18 g carbs, 2 g fiber, 9 g protein, 379 mg sodium All recipes by Nancy Vienneau. yoGAjournAl.coM 4 3 juNe 2014
eating wisely ✺ let cool. Place in a food processor fi t- gluten-free plum crumble ted with a swivel blade and pulse to a You won’t miss the gluten in this fi ne meal. In a bowl, combine ground almonds, oats, ∕2 cup sugar, melted 1 crunchy, almondy topping. Use red- fl eshed plums such as Santa Rosas for butter, cinnamon, and a pinch of salt. Press half of the mixture onto bottom maximum fl avor. and sides of a greased 9\" pie pan. SERVES 8 Assemble pie Arrange plum slices in 3 cup almonds ∕4 overlapping concentric rings on top of 3 cup rolled oats ∕4 crust to cover it. Sprinkle with remain- 1 cup raw sugar, plus 1 tbsp, divided ∕2 ing 1 tbsp sugar; dot with cold butter 6 tbsp melted butter, pieces. Press remaining half of almond plus 1 tbsp cold butter mixture over the top. Bake until plums 1 tsp cinnamon ∕4 are bubbling and topping is lightly 2 cups sliced ripe plums browned, 25–30 minutes. Serve warm (about a dozen) with a scoop of ice cream, if desired. Make pie crust Heat oven to 350°F. NUTRITIONAL INFO 277 calories per Spread almonds on a cookie sheet serving, 17 g fat (7 g satur ated), 28 g and bake until toasted, 10–12 minutes; carbs, 3 g fi ber, 4 g protein, 90 mg sodium m JUNE 2014
keep spine parallel to floor twist from the lower and middle back straighten legs without hyperextending at the knees june 2014 46 yogajournal.com
basics by Beryl Bender Birch Learn Revolved Triangle Pose Unlock your hamstrings and find a fresh perspective on life with this therapeutic twist. parivrtta trikonasana | parivrtta = revolved; trikona = triangle; asana = pose You might think Parivrtta trikonasana (Revolved balance your life Triangle Pose) is all about twisting, but as soon as you reach Revolved Triangle melds two different for the floor, you realize it is also a delicate balancing pos- dynamic energies: rooting down into the earth with the legs, and sending ture that will feel completely steady and comfortable—if energy, or prana, up through the you know how to use your legs and core muscles for sup- extended arm. The pose is a classic port. When alignment is correct, the posture can create representation of what Patanjali, strength and flexibility in the hamstrings and establish in the Yoga Sutra, describes as the balance both physically and energetically. It can generate union of sthira and sukha—effort and ease, hard and soft, expanding and a steadiness of mind and a sense of complete freedom. As contracting, ascending and descend- you take one hand to the earth (or a block), and reach the ing, and solar and lunar. other to the sky, you find stability and are able to stand your Joining opposing forces is a handy ground while surrendering to both the present moment and skill to cultivate and practice: Life the mystery of tomorrow. (See “Balance Your Life.” ) frequently demands finding balance between two conflicting desires—for In Revolved Triangle, the spine runs parallel to the floor instance, finding love and maintaining and the descending arm runs perpendicular. With the front independence, or building a career leg, these three lines of the body form a right-angle trian- while being a devoted parent—and gle—a stable, structurally sound shape. This means there en gaging both, to ever-changing is no lateral flexion, or side bending, in this pose. If you are degrees, simultaneously. tight in the hamstrings and therefore the hips, and if you’re feeling pressured by your own ego (or even a teacher), you can easily lose your balance and critical extension in your Model sarita Louise moore is a dancer, choreographer, and yoga teacher based in New York City. JUNe 2014 YogajournaL.com 4 7
basics spine as you try to place your bottom hand on the floor and twist open into the full expression of the pose. You’ll end up fold- ing forward from the back instead of the hips, losing core stability and grounding in the legs, and even squeezing the front edges of the vertebral discs that are meant to divide the vertebrae. Repetitive com- pressed folding and twisting, without a lifted chest and an extended spine, can muscles don’t stop your spine from stay- result in back injuries over time that take months, if not years, to recover from. To practice the pose safely, you need Reach for your foot to be aware of your hamstrings’ flexibil- with a lifted chest. ity and adjust with props and a modified stance so that too-tight (or too-loose) ing parallel to the floor. Tight hamstrings are common, from running, biking, and steP 1 janu sirsasana sitting at a desk all day, but you could also have the opposite problem: Students with set uP or thigh instead, or use a strap long legs and flexible hamstrings consis- ❉ sit up tall in Dandasana (staff around the extended foot. tently take a stance that is too short for Pose) with both legs straight in front ❉ Bring your right hand next to their height, so when they dive down into of you. if your pelvis tips back and the left, and center your chest over the pose, their heads hang way below their you aren’t at a right angle because your right thigh. Both shoulders and of tight hamstrings, put a folded both sides of your torso should be hips, eliminating all right angles and core blanket under your hips. equidistant from the floor. stability from Revolved Triangle. ❉ Bend your left knee and bring the Parivrtta Trikonasana must unfold in bottom of your left foot against your refine stages. Two preliminary postures, Janu inner right thigh. ❉ inhale and lift from the waist to Sirsasana (Head-of the-Knee Pose) and ❉ Keep your right leg straight, with the shoulders. Marichyasana III (Marichi’s Pose), will the toes and kneecap pointing up ❉ exhale and bend your elbows in and the quads contracted. this pro- order to pull on your foot or leg, help you familiarize yourself with your tects you from overstretching, and engaging the biceps. Press the rib hamstring flexibility, isolate forward tells the hamstrings (the opposing cage forward and move the back bending and twisting, and prepare you muscles) that it is OK to relax and ribs toward the front of the body to for a healthy, secure Revolved Triangle. stretch. if your joints are hypermo- bring more length to the spine and photos: david martinez; model: sarita louise moore; stylist: emily choi; hair/makeup: gregg hubbard/ba reps; top: mpg; shorts: rebecca michaels bile, do not hyperextend your knee. lower back. Beryl Bender Birch is the author of several ❉ exhale and reach your left hand toward your right foot, moving into finish yoga books, including Power Yoga and the a slight twist to the right. if you have ❉ feel your hamstrings lengthen forthcoming Yoga for Warriors: Basic dropped your chest to reach your and your middle back twist. Training in Strength, Resilience, and Peace foot, you have lost extension in the ❉ hold for several breaths and then of Mind. She has taught yoga and meditation spine, so hold the leg around the calf switch sides. for nearly 40 years and is the founder and director of The Hard & The Soft Yoga Institute and the Give Back Yoga Foundation. 48 yogajournal.com june 2014
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