Yoga+Journal+USA+-+June+2014

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basics step 2 marichyasana III set up ❉ sit tall in Dandasana. ❉ Bring your right knee to your chest and bring your heel to the floor in front of your right but- tock. Keep your shin perpendicu- Lengthen your spine lar to the floor. ❉ Keep your foot parallel to, and as you twist from the a palm’s width from, the left thigh. lower and middle back. ❉ Hug your right shin with both hands to lift the torso more. If your hamstrings are tight and you’re leaning back, use a blanket. refIne ❉ Inhale and slide your left leg forward a few inches. this helps you initiate twisting from the ❉ Inhale, pull your belly in, lift ❉ push your knee into your arm, pelvis and lower back, instead of the chest, wrap your left elbow so it can’t collapse into the center. only the midback and shoulders. around the shin, and then exhale fInIsH ❉ exhale, turn slightly to the and pull deeper into the twist, ❉ relax the shoulders and take right, and prop yourself up from looking over your right shoulder. several breaths. behind you with your right hand. Keep your spine erect. ❉ unwind, and do the other side. 50 yogajournal.com june 2014



basics sTeP 3 parivrtta trikonasana seT uP into the floor, and begin to shift ❉ from Tadasana, take your feet more weight into your left hand. 3–4 feet apart. Keep them parallel. ❉ Inhale and reach your right arm ❉ Turn the right foot out 90 degrees up to the ceiling, rolling the chest and the left foot in 30 degrees. and torso open. ❉ Inhale and bring the arms out to refIne your sides, parallel to the floor. ❉ Keep the chest lifted, spine paral- ❉ exhale and twist your upper body lel to the floor, shoulders stacked, to your right until your hips are fac- and legs strong, quads contracted. ing your right foot. If your hips are ❉ If you are flexible, take your left tight, you may need to angle the hand to the outside of the right foot. back foot in more. ❉  Press into the floor with your left ❉ On your next exhale, bend forward hand to reach higher with the right. and place a hand on each side of ❉ Look up at the right hand, holding your right foot. If you can’t reach your head in line with the spine and the floor with straight legs and a keeping length in your torso. long spine, use blocks. ❉  Move the left hip slightly forward fInIsh and down and the right hip slightly ❉  Take several breaths, then slowly back and up. Distribute your weight push up to standing and repeat on equally on both feet, pressing them the other side.  D june 2014 52 yogajournal.com 



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reflection by Mike kessler a yoga high   are 420-friendly yoga classes half-baked marketing schemes or something deeper? it’s 4:15 on a sunday afternoon and I’m way too stoned for yoga. A few minutes ago, my old pal HD pulled his Prius into the parking lot of my neighborhood studio and fired up a lump of Golden Pineapple. It was a sativa, much too heady for me; while he smoked, I packed my own bowl with a nugget of Purple Haze, an indica-sativa hybrid that my medical marijuana “bud- tender” swore wouldn’t make me anxious. I now realize that I understated my low tol- erance (and how rarely I partake, anywhere from zero to a handful of times a year), and that she underestimated my ability to be - come needlessly nervous. Which brings me here, superbaked and mildly paranoid in a yoga-studio lobby, where I mill among the strangers and try to figure out what to do first—take off my shoes or sign in. It’s safe to say that most of our classmates are stoned, too. HD and I have come to Atwater Yoga, in Los Angeles, to attend the “420 Remedy” class, a restorative session that welcomes students who are under the influence of marijuana. Despite our shared state of mind, knowing that the others are stoned does not ease my paranoia. Lucky for me, HD is a longtime cannabis user, Photo: Brooks Freehill; stylist: Cary joBe; tshirt: red BuBBle and his relaxed presence subdues some of my twitchiness. Staring quizzically at the swatch of shiny fake grass in the entry room (whoa, Astro- Turf has come a long way), I make the imprac- tical decision to simultaneously register and put my sneakers in a cubby. This lapse of logic forces me to speak from across the small lobby in a voice that’s louder than normal. As quickly as I shout my name, my inner critic makes me feel as though I’ve badmouthed the Dalai Lama or oth- erwise violated my fellow yogis’ right to a peaceful experience. To rectify the faux pas (which in hindsight nobody even noticed), june 2014 yogajournal.com 5 5

reflection I speak to the instructor in the smooth- while running from a security guard heart open a bit, but I’m unable to relax jazz manner reserved for massage thera- for skateboarding in a shopping mall, I into the pose the way I do when unim- pists, funeral attendees, and soakers at the laughed so I hard that I peed in my Guess paired. I’m fidgety. My low back feels hot springs at Esalen in Big Sur—a voice jeans.) To avoid making a scene, we agree unusually tight, as if my extensor muscles that says, “Don’t worry; I’m harmless.” to practice on opposite sides of the are suffocating in shrink-wrap. My neck I explain that both HD and room. HD has the foresight is a jumble of tiny bones and muscles that I prepaid online, only to to set up in a traffic-free zone, crunch like gravel under truck tires as I elicit an anxiety-producing while I unwittingly roll out make every effort to soften. More internal re quest: “Do you have a re - my mat in the corner next to monologue: Is my body just beat up from ceipt? Any proof?” the props. My poor choice of yesterday’s mountain-bike ride? Am I this The question is innocu- geography becomes obvious stiff when I’m not high but too distracted ous, but in my state of hyper- as I try to relax on my back by life to notice? Nah, must be the weed. awareness I feel accused and while classmates shuffle past, You shouldn’t smoke weed, Mike. Yes, you mildly annoyed, like Cheech hauling payloads of blankets, should—it creates awareness, reveals the Marin being stopped by a blocks, and bolsters. My syn- truth. Truth is painful. Oy! So’s my neck. cop in mirrored sunglasses apses fire another squirt of I try to recalibrate by coming back to Author Mike Kessler and being asked to show on a road trip near para noia. Am I in their way? my breath, but by now it might be too late. his green card. (Proof ? I Ensenada, Mexico. They must think I’m so incon- Class has only just begun, and my weed- don’t need no stinkin’ proof!) siderate. Should I get my props, addled monkey-mind is swinging from We brandish our iPhones, present the or wait to be instructed? Man, that guy’s tree to tree, distracted by every screech ev i dence, and introduce our selves. The legs are hairier than mine! in the jungle. teacher is Stefani. She’s 40-something, My mind settles a bit when Stefani warm, and lovely. walks in and instructs us to lie on our Burning questions HD and I have been friends for 33 backs, supported by a bolster, with our Their effects may seem at odds, but mari- Sarah FuSS KeSSler years, and our propensity for childlike knees bent and the soles of our feet juana and yoga can serve a similar purpose. laughing fits remains, uh, high. (In 1985, together. I focus on my breath and feel my The Sanskrit word yoga is derived from 56 yogajournal.com junE 2014

the same root phoneme as the English marijuana gained initial public notability her practice. “I’d read about the subtle word “yoke,” a synonym for “connection” in the 1960s, when thinkers and writers body and the energetic body,” she says, or “union.” Christopher Isherwood, in his and artists such as Timothy Leary, Allen referring to the chakras (focal points), book My Guru and His Disciple, defines Ginsberg, Ram Dass (né Richard Alpert), meridians (channels), and prana (life force) it as “the process of achieving union and The Beatles publicly discussed their that, according to Hinduism and some with [the] eternal omnipresent Nature, adventures—via yoga, meditation, and other Eastern philosophies, exist within of which everybody and everything is a drugs—into uncharted psychic waters. our bodies and can help us achieve higher part.” If we’re diligent and open-minded They weren’t the first. Many of India’s states of consciousness. “I knew these enough, yoga can bring us closer to nature sadhus—those dreadlocked, ash-smeared were real, but they seemed impossible to or God or the universe or whatever we renunciates who survive on yoga, medita- truly feel. My left brain was in the way.” choose to call IT, after transcending, how- tion, and the goodwill of others—smoke In 2007, McDonald, then an intermit- ever briefly, to an expanded awareness. enough ganja to, well, see God. And pro- tent pot smoker and a professional yoga Ganja is just one of many plants that we weed yogis have been known to invoke teacher, was stoned on a beach in Brazil humans have ingested for millennia to the spiritual classic Sri Ramakrishna: and decided to practice. “All those things heighten our consciousness for ceremony The Great Master, by Swami Saradan- I’d read about...I actually felt them in a and prayer, and to connect with our minds anda, which has numerous pot references very visceral way,” she says. “It was other- and bodies in new ways. and notes that “many wandering monks worldly. Mixing yoga and pot took me into Not all yogis are pot smokers, and not smoke Indian hemp”; or The Tantric Way: the next dimension.” all pot smokers are yogis. For that mat- Art, Science, Ritual, by Ajit Mookerjee and Inspired by her experience, McDon- ter, some yoga practitioners and pot Madhu Khanna, which discusses “drink- ald suggested marijuana to a few of her users aren’t interested in higher states ing bhang, a drink made of hemp leaves; or private clients. “Some of them are so of consciousness at all. They just like a smoking ganja, an intoxicant” in ancient divorced from their bodies,” she says. good stretch or a mellow night on the tantric rituals. “Some people will die not knowing how couch. Yet there’s no denying that ganja For Liz McDonald, who owns the LA to take a full breath. It’s hard for them to and yoga share a large number of prac- studio that offers 420 Remedy, yoga and grasp the idea of breathing into your low titioners. In the West, both yoga and ganja didn’t converge until 12 years into continued on page 90 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! june 2014 yogajournal.com  5 7 

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home practice sequence by Christina Sell find instant calm Feel grounded and relaxed with this soothing, hip-opening sequence. relaxed with this soothing, hip-opening sequence. PHOTOS: RICHARD CUMMINGS; MODEL: ERIN KEELEY PHILLIPS; STYLIST: EMILY CHOI; HAIR/MAKEUP: BREANNA ORTOLA This sequence culminates with Whether or not you are able to do Practicing this sequence takes your hips through a full range of motion Padmasana (Lotus Pose), which is and prepares them for the deep often recommended for meditation Lotus Pose, all of the postures in and pranayama. Hold the symbolic rotation needed in the fi nal pose. this sequence will help you feel calm, teaching of the lotus fl ower in your Remember to proceed with mindful grounded, and relaxed. The work attention to your breath and a mind. Like the lotus, our spiritual offered here is deep and intense, unfolding is rooted in the muddy healthy respect for your limits. Be especially in the hips, groin, and patient with yourself. This sequence waters of life: Our mistakes can knees, and will require you to relax make us more compassionate, our will encourage vulnerability to and breathe deeply. This sequence is excellent preparation for other achieve the tremendous mobility losses can make us more under- in the hip joints, but make sure to be standing, and our frailties provide seated postures that also require necessary fuel for empathy, connec- to do before bed. straining your knees. tion, and acceptance. YOGAJOURNAL.COM 59 JUNE 2014 open hips, and is calming enough safe. Listen to your body, and avoid

home practice sequence by Christina Sell BEFORE YOU BEGIN 1 DOWNWARD DOG LUNGE 2 LUNGE TWIST WITH QUAD STRETCH Warm up and get the blood fl owing From Downward-Facing Dog Pose, step your From Downward-Facing Dog Pose, step your with several gentle Sun Salutations. right foot to the outside of your right hand. right foot to the outside of your right hand; Spin your left heel to the fl oor. Walk your bend your left knee, placing your left foot hands to the left. Keep your hips higher than in your right hand. Turn your torso toward your chest. Hold posture for 5 to 10 breaths. the ceiling. Breathe. Transition to Down- Repeat on left side. ward-Facing Dog. Repeat on left side. 6 BADDHA KONASANA 7 UPAVISTHA KONASANA 8 8 BHARADVAJASANA I BOUND ANGLE POSE WIDE-ANGLE SEATED FORWARD BEND, BHARADVAJA’S TWIST Extend your legs forward into Dandasana VARIATION Sweep your feet to the left of your hips. (Staff Pose), and then join the soles of your From Dandasana, separate your legs to a Bend your right arm behind you and clasp feet. Push your heels together, and engage 90-degree angle or more. Push your hands your left bicep. Twist to the right, and look your legs. Push your hands down, lift your down into the fl oor behind you, and lift up over your right shoulder (then look over chest, and lengthen your spine. Breathe. your spine and chest. Breathe. your left). Hold, breathe, and switch sides. 12 SUPTA PARIVRTTA GARUDASANA 13 JANU SIRSASANA 14 KROUNCHASANA HERON POSE RECLINED EAGLE POSE HEAD-OF-THE-KNEE POSE From Dandasana, fold your left leg into Bend your knees and place your feet on the From Dandasana, place your left leg in Bad- Virasana. Grab your right foot and bring fl oor. Cross your right leg over left. Lift your dha Konasana with your left heel touching your right leg toward your chest, making hips off the fl oor and shift them six inches your right inner thigh. Rotate your torso it as vertical as you can. Lift your chest to the right. Lower your knees to the left. over your right leg and bend forward. Hold upright and keep your leg straight. Hold, Hold, breathe, and repeat on opposite side. for 5 to 10 breaths. Switch sides. breathe, and switch sides. 60 YOGAJOURNAL.COM JUNE 2014

3 FOREARMS TO FLOOR IN LUNGE 4 GOMUKHASANA COW FACE POSE 5 VIRASANA HERO POSE From Downward-Facing Dog Pose, step your From Downward-Facing Dog Pose, place your Kneel with your knees close together and right foot to the outside of your right hand. left knee behind your right knee, bring your your feet wider than your hips behind you. Lower your left knee to the fl oor, and then feet close together, and sit on your heels. Sit between your heels, bringing your but- place your forearms on the fl oor. Hold for 5 Bend your right arm behind you, reach your tocks to the fl oor. If your knees hurt, sit on to 10 breaths. Transition to Downward- left arm overhead, and clasp your hands. a blanket and move your knees a bit farther Facing Dog. Repeat on left side. Breathe. Repeat on the opposite side. apart. Hold for 1 to 3 minutes. 9 SUCIRANDHRASANA 10 SUPTA PADANGUSTHASANA I 11 SUPTA PADANGUSTHASANA II EYE-OF-THE-NEEDLE POSE RECLINING HAND-TO-BIG-TOE POSE RECLINING HAND-TO-BIG-TOE POSE Lie on your back. Cross your right ankle Bend your right knee and grab your right Now exhale and lower your right leg to the over your left leg above the knee. Circle big toe with the fi rst two fi ngers of your right. Keep your left leg and left hip in fi rm your hands around your left leg; clasp the right hand. Press the back of your left thigh contact with the fl oor as you lower your leg. back of your left thigh or the front of your into the fl oor then straighten your right leg Firm the outside of your right leg. Breathe. left shin. Breathe. Repeat on other side. and bring it toward your body. Hold. Repeat poses 10 and 11 on the left. TO FINISH Cool down with Downward-Facing Dog Pose, Uttanasana (Standing Forward Bend), Child’s Pose, and Savasana. 15 BHARADVAJASANA II 16 PADMASANA LOTUS POSE ABOUT OUR PROS From Dandasana, place your left foot at the Christina Sell is the founder and director BHARADVAJA’S TWIST From Dandasana, fold your right leg and top of your right thigh. If your left knee of Christina Sell Yoga Programs and the San place your foot atop your left thigh. Place touches the fl oor, then cross your right ankle Marcos School of Yoga in San Marcos, Texas. your left leg in Virasana. Twist and look over over your left, placing it at the top of your Model Erin Keeley Phillips is based in Boul- your right shoulder (then turn and look over left thigh. If your fi rst knee is not on the fl oor, der, Colorado, and teaches her own vinyasa- your left). Hold, breathe, and switch sides. remain in Half Lotus. Breathe. Switch sides. based style of hatha yoga. YOGAJOURNAL.COM 61 JUNE 2014

On a quest to save ocean wildlife, one couple goes below the surface. by Susan Enfield I photography by Taro Smith

Amy Ippoliti f oating in Padmasana (Lotus Pose) with a whale shark.

Shawn Heinrichs photographing Ippoliti in Natarajasana (Lord of the Dance Pose) somewhere in the Caribbean. (We can’t tell you where, exactly, because Ippoliti and photogra- pher Taro Smith are sensitive to preserv- ing the local habitat.) To help protect ma ­ rine animals, visit WildAid (wildaid.org) and the Oceanic Preservation Society (opsociety.org). Find additional images and an ex clusive Q&A with Amy Ippoliti, at yogajournal.com/ underwateryoga.

tions (salt, fresh, and chlorinated) and worked to keep her eyes open under- by loss of prey (including plankton), water and smile. To keep motivated dur- marine pollution, collisions with boats, ing workouts, she used visualization: and demand for meat, fi ns, and oil. “I’d dive deep and imagine a whale ven after eight months of Drawing inspiration from their collab- shark was coming up right next to me, planning and training, Amy orations with marine conservationist then swim the length of the pool with- Ippoliti caught her breath at and photographer Shawn Heinrichs and out a breath, trying to keep up with it.” the sight of the gentle white- inspired by the imagery of artist Greg- Smith, who wore snorkeling gear, and spotted whale sharks, mem- ory Colbert, the pair decided to create Ippoliti spent fi ve days following and bers of the world’s largest fi sh species, some “magical” images of underwater photographing with the slow-moving swimming in the deep ocean waters yoga to inspire the yoga community whale sharks. “Capturing these images around her. “I was like a kid in a candy and others to care about and effect took a lot of patience,” says Smith. shop,” recalls the Boulder, Colorado- change for harmless, fi lter-feeding “You’ve got the swell, the current, the based yoga teacher and animal rights whale sharks. “There’s a Sanskrit word, wind, the light. Amy had to get to the and environmental activist. “It was so adbhuta, which means ‘wonderful,’” right place at the right time without fi ns. exciting for me to jump into the water says Ippoliti. “When you see something For every good picture, we took a hun- with these magnifi cent creatures; the awe inspiring, you’re more likely to dred that didn’t come out.” abundance was just overwhelming.” share it and be moved to action than by The pair is planning future photogra- Ippoliti had embarked on this journey something that makes you feel sad.” phy trips to make art with other threat- with her partner, photographer Taro To prepare for their team’s voyage to ened ocean species and is considering Smith, who shares her passion for pro- the Caribbean, Ippoliti designed her own offering ecotourism-yoga retreats to tecting sharks, manta rays, and other training regimen, practicing traditional further help raise awareness about marine animals from the overfi shing, Kumbhaka Pranayama exercises that the marine environment. “We may not by-catch, and pollution that threaten focus on breath retention and timing always have the tools to make effec tive their populations. An estimated 100 mil- herself to build up lung capacity. To get change right here, right now,” says lion sharks are killed worldwide annu- the shots she wanted, Ippoliti had to Smith. “But hopefully we can catch ally, primarily for their fi ns; and whale free-dive in the open ocean and hold her people’s attention for a moment in this sharks (which can weigh 21 tons and breath up to a minute. She also swam very busy world and start the wheels reach 40 feet in length) are threatened laps for hours in different water condi- turning on making a difference.” ✤ JUNE 2014 YOGAJOURNAL.COM 65

The ideal yoga retreat is more than a vacation: It’s a life-enhancing experience. Here are 17 of our favorites, from the laid- back and mild to the more immersive and wild. Find one that fi ts your schedule, yoga style, and budget, and book it, baby! by Lauren Ladoceour

IF YOU HAVE 1-2 DAYS Miraval Resort & Spa Tucson, Arizona / $$$ Great for Pleasure seekers A spa day pass at Miraval grants you access to any of their medita- tion and yoga classes; offerings include aerial, restorative, begin- ner and more advanced asana, Yin, and Power fl ow. After prac- tice, refuel with the buffet-style lunch, heavy on seasonal produce and grain salads, and then enjoy a luxuriating Ayurvedic treat- really, is it ever?), drop in deeper ment, both included in the day pass. If one day’s not enough (and with an overnight stay and repeat the yoga-lunch-spa routine the next day, or sign up for one of the resort’s integrative wellness work- shops for better life balance. miravalresorts.com Ratna Ling Retreat Center Cazadero, California / $ Great for Ayurveda newbies Among other programs (including COLLEEN STONE/FORD ARTISTS MIAMI; WHITE COVERUP: ECHO DESIGN; BLUE TOP: LULULEMON one for ashtanga and “discover- ATHLETICA; BLUE SHORTS: HARDTAIL FOREVER; MAT: BAREFOOT YOGA CO.; STRAP: PRANA ing joy”), Ratna Ling showcases PHOTO: DAVID MARTINEZ; MODEL: PAIGE HELD; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: Ayurvedic practitioner Helen Thomas’s nourishing weekends, designed to teach yogis self-care practices for staying well and transitioning with the seasons, such as daily abhyanga (self- massage with oil). During the day, Thomas determines your doshic constitution (a.k.a. your balance of Ayurvedic energies: kapha, pitta, and vata) and prescribes Have mat, will travel. Paige Held (seen here and on our COST cover) and her business partner, Kelly Green, offer teachings year- $ (less than $200/night) round at their Yoga Joint studios $$ (less than $300/night) in South Florida, plus they host sev- $$$ (less than $400/night) eral yoga retreats a year in exotic $$$$ (less than $500/night) locales like Costa Rica and Thailand. Learn more at theyogajoint.com.

customized asana, breathing techniques, and diet tips. At night, you cozy up in a cottage nestled among the California redwoods. ratnaling.org Red Mountain Resort St. George, Utah / $$ Great for Adventurers Outdoor enthusiasts are drawn to the awesome red-rock bluffs enveloping this resort, made famous in recent movies such as 127 Hours. The buildings blend beautifully into the sandstone environment, and the vastness of the surrounding desert induces quiet contemplation. Enjoy a morning hike and any of the yoga classes (two or three daily, on average, in styles ranging from restorative yoga to Stand Up Paddleboard Yoga in a pool), spa meals, and a chakra-balancing workshop, which are all included in the room rate. redmountainresort.com IF YOU HAVE A LONG WEEKEND Camp Grounded Anderson Valley, California / $ Great for Smartphone addicts The folks behind this camp’s Digital Detox program believe the best way to tune in is to turn off the Wi-Fi. They play host to some 200 grownups at a time, taking them off the grid to enjoy archery, vegan s’mores by the campfi re, and lots of daily yoga options, including hatha, vinyasa, Yin for all levels, and laughter yoga, a combo of yogic breathing tech- niques and “laughing meditation.” The summer’s three sessions fi ll up fast, because who doesn’t want to feel like a kid? campgrounded.org Esperanza Resort Cabo San Lucas, Mexico / $$$$ Feel. This. Good. Great for Couples Soak in the infinity pool at Haramara in Sayulita, In summer months, teachers from Mexico. Read about it local villages are at the front of on page 71. 68 YOGAJOURNAL.COM JUNE 2014

andré araiz yogajournal.com  6 9  june 2014

the class at this romantic, ultra- luxe resort perched atop sea- side cliffs on the tip of the Baja peninsula. From November to May, Esperanza invites American yoga teachers (often Ashtangis or instructors from the Core Power crew) to teach twice-daily classes. Some days include yoga on the beach, with occasional glimpses of breaching whales, or evening candlelight sessions. Half of the menu is gluten free and vegetarian, and all spa treat- ments are followed with a glass of freshly pressed juice. esperanza.aubergeresorts.com Lumeria Maui Paia/Makawao, Hawaii / $$$ Great for Sun soakers This tropical boutique retreat or on the giant platform over- center plays host to top yoga retreat leaders such as Sianna Sherman and Sally Kempton. It also offers its own twice-daily yoga classes, year-round. Some- times they take place indoors in the center’s prop-fi lled studio looking the gardens. But often, class happens outside on the 8,000-square-foot lower terrace with a view of where the moun- tains meet the ocean. In addi- tion to yoga, a three-night stay includes garden-to-table dining, sunrise meditation, outrigger canoeing in the ocean, a visit to a nearby taro farm to learn more about the Hawaiian cul- ture, and hiking in the Iao Valley to take in the lush emerald peaks that tower over it. And did we mention that Lumeria Maui also added a new spa? Sold! lumeriamaui.com Stonehouse Farm Paw Paw, Illinois / $ Great for Stewards of the earth Just a few miles outside Chi- cago, this historic 151-year-old farmhouse encourages guests to get in the garden and help tend to the food they’ll eat later that night —that is, when Treat your tootsies. they’re not getting bodywork Schedule a pedi at Esperanza or joining one of the AcroYoga in Cabo San Lucas, Mexico.

or Ashtanga Yoga retreats orga- nized by teachers from all over the country. Most classes are taught outside, on a covered platform, to block the sun and catch the breeze during those sticky Midwest summers. Accom- modations include eco-friendly yurts and tents you can pitch on the property’s woods, fi elds, or Score a free fi ve-day Hawaiian yoga retreat at Lumeria Maui! stream banks. Enter here for your chance stonehousefarm.com to win: yogajournal.com/ freehawaiitrip. Stowe Mountain Ranch Stowe, Vermont / $$–$$$ (cost depends on retreat leader) Great for Active foodies With all the comforts of a country IF YOU HAVE bed and breakfast and more than 1 WEEK 35 “yoga plus” group retreats Haramara Retreat Sayulita, Mexico / $$ every year (think yoga and snow- shoeing, yoga and horseback riding, yoga and cross-country or Great for Solo travelers downhill skiing, yoga and kayak- With no electricity, no Wi-Fi, and ing), Stowe Mountain Ranch offers (most importantly) no blocked a little something for everyone. In the summer months, retreats are packed with two yoga classes, jungle cabanas at the seaside Haramara have long been a favor- hikes to the nearby waterfall, views of the private beach, the and sometimes an evening kayak ite of yoga teachers looking for excursion. And keep an eye out a place to host students. In fact, for the retreats that incorporate the property offers up to two organic meals served up by chefs retreats every week. Located just from the nearby New England outside Puerto Vallarta, where Culinary Institute. the tree canopy meets the Pacifi c stoweretreats.com Ocean, Haramara has two yoga studios on site, one of which is YogaVille always available to guests who Buckingham, Virginia / $ are not part of a formal retreat Great for Daily meditators but want to practice with the resi- dent teacher. Either way, you’ll be Craving restorative silence? primed for deep relaxation, espe- Enjoy a taste of ashram life at cially if you fi t in a massage at the this Satchidananda spiritual cen- spa overlooking the beach. And ter with Blue Ridge Mountains the mostly vegetarian, organic views. There are several orga- meals are the perfect comple- nized retreats held throughout ment to the tropical setting. the year, but you can also go haramararetreat.com any time for a personal retreat Harbin Hot Springs FROM LEFT: TRINETTE REED; MARY SLOAN study groups, and explore the Great for Bhakti devotees to practice Integral Yoga, join morning guided meditations and Middletown, California / $$ rural grounds. And kirtan (call- This rustic, tech-free retreat and-response chanting) is on the center is wonderful to visit any schedule Saturday evenings, so time, if for nothing else than the drop in and sing your heart out. natural, clothing-optional hot yogaville.org continued on page 88 YOGAJOURNAL.COM 71 JUNE 2014 springs and daily yoga (one class

>>>> >>>> Whether you’re a longtime inversion fan or total newbie, this counterintuitive approach to Handstand will help you learn how to really stick it. by Andrea Ferretti photography by Allen Birnbach



>>>> Years ago, while on set for a Yoga Journal 7 STePS To photo shoot, I watched the cover model, Los Angeles- MASTER based vinyasa teacher Alexandria Crow, quietly warm up in the corner, going through standard Sun Salutations and HANDSTAND hip openers. Then, unexpectedly, she lifted into Hand- stand—and held, and held, and held. Crow was casual and fearless as she found that perfectly balanced still point. Sequence deveLoPed And ModeLed bY ALexAndRiA cRow I was mesmerized: It was the antithesis of my attempts at freestanding Handstand, which involved an unconscious inversions are challenging and, yes, a little scary, clenching of my pelvic floor as I braced for the impending but this sequence can help you learn freestand- ing Handstand (Adho Mukha vrksasana)—as Lucille Ball-type pratfall. When I asked how she mastered in, no wall, in the middle of a room—as your prac- the pose, she said she’d been doing it most of her life. A for- tice progresses. work with a partner who can mer gymnast, Crow remembers practicing Handstand since spot whether your ankles, hips, and hands aren’t she was a toddler. The difference between learning it on the aligned—common form mistakes that topple gymnastics mat versus the yoga mat? Don’t rely on a wall. Handstand. (Leave hands-on adjustments to an Sure, it’s a sturdy prop that many yoga teachers use to keep experienced teacher.) To ensure you have enough strength to work toward Handstand, first be students from falling over when teaching Handstand. But if sure you can hold chaturanga dandasana (Four- you become accustomed to having your heels against a wall Limbed Staff Pose) or Adho Mukha Svanasana while you balance, you’ve taught your mind that this position (downward-Facing dog) for about 5 minutes. is vertical when—surprise!—it’s not. “The wall is fantastic for learning how to use your legs and upper-body strength GeT ReAdY Take balasana (child’s Pose), fingers pointed ahead. Lift your elbows, press your palms to kick all the way up,” says Crow. “But it forever imprints down, and engage your arms. Spend 10 breaths vertical as several degrees beyond the true balance point. here. Lift to down dog for 10 breaths, walk your And it forces you to use momentum.” A wall can absorb the hands to your feet, and hang in bent-knee utta- extra momentum of kicking past vertical; move away from nasana (Standing Forward bend) for 10 breaths, it, and kicking too hard will topple you over. holding your elbows with opposite hands over your head. bring your hands to hips, and inhale Gymnasts, on the other hand, understand where true to standing for 3 rounds of Sun Salutation A. vertical is from their first attempt at Handstand. That’s because they learn the pose in the middle of a room, where ReMeMbeR Alignment and precision come when you’re not too fatigued, but strength they slowly press their legs overhead without momentum is built on the edge of fatigue. walk the line and with the help of a spotter, while cultivating control of between the two cautiously in this sequence. their core, shoulders, and thighs—the same control we strive for in asana practice. If you’ve already imprinted vertical incorrectly (and if you never were a gymnast, chances are that you have), all is not lost. Crow has created a Yoga Journal exclusive series of poses 1 Standing L Shape > that combine her gymnastics and yoga experience to help train your body and mind to relearn true vertical alignment Stand about one-leg’s distance from a wall, aligned in Tadasana (Mountain Pose). Lift your and strengthen body parts essential to freestanding Hand- right leg to hip height and straighten to place stand. Do the poses often, and focus on building strength your foot flat on the wall, directly ahead of your and the fine motor skills required to balance on your hands, right hip, so that the leg is parallel to the ground. rather than on nailing the inversion. Keep your foot vertical. Make sure your standing “Think of babies learning to balance on their feet,” says leg is directly under your left hip. You want to Crow. “They’re wobbly, and they do it all day, every day. It’s create a right angle between your femur bones. Reach your arms up alongside your ears, keeping not going to happen overnight, but once you learn where ver- them shoulder-distance apart. Finally, flex your tical is, it’s like riding a bike: The muscle memory never goes wrists so that your palms face the ceiling as if away.” In the process, you’ll feel more strong and confident— you were doing Handstand. After 5 breaths, or as I think of it: less Lucille Ball, more Alexandria Crow. repeat with the left leg raised. Andrea Ferretti is a former Yoga Journal editor who lives and writes in San Francisco. For more information, visit helloandreaferretti.com. 74 yogAjouRNAL.coM June 2014

model: alexandria crow; stylist: emily choi; hair/makeup: sally walker mina; top: mpg; leggings: alternative; location: 10355th.com Tip  If the foot of  your raised leg is  higher than your hip  when your standing  foot is directly under  its corresponding   hip, move farther  from the wall. yogajournal.com  7 5  june 2014

< 2 Half Handstand a Both feet on wall. Stand with your back against the wall, and place your fi ngertips where the edges of your heels were in Stand- ing L, coming to a short version of Down Dog. One leg at a time, place your feet on the wall at hip height, coming to an inverted L shape. Bring your feet together and press your legs straight, kneecaps pointing toward the ground. Arms next to your ears, press evenly through your hands and roll your outer arms toward the wall. Reach your sitting bones b straight toward the ceiling. After 10 breaths, come down and rest in Uttanasana. b One leg lifted. Return to Half Handstand. Lift your left leg ceiling-ward, leading with your inner thigh, so that your pelvis stays TIP Once you lift level. Stop when it feels like your left side is your leg, commit stacked in a vertical line from your hand to memory how to your foot. Reach through the ball of your your shoulders raised foot. After 5 breaths, lower the leg and feel in relation to repeat on the right side. Rest in Uttanasana. your hands; this vertical alignment. pose gives you a sense for true a TIP Engage your lower abdominal muscles to main- tain balance. 3 Half Handstand toe at the wall > From Uttanasana come to Down Dog. Move your hands a few inches farther from the wall, and return to Half Handstand, with your left leg lifted. Press the ball of your right foot into the wall, shifting the point of contact to your big toe, so that the heel lifts free. Take 5 breaths, lower the leg, and repeat on the other side.

< 4 Three-Legged Downward Dog From Down Dog, lift your left leg as high as your hip, leading with your inner thigh so that your heel stays in line with your second toe. Con­ tinue to lift your leg, creating a straight line from your left hand to your left foot, which will alert you to the alignment Handstand re ­ quires. After 5 breaths, lower your leg and repeat on the other side. Tip Don’t rotate your raised leg, and keep your hips square; if your in Handstand impossible. leg turns in or out, it causes your pelvis to shift, making balancing our EXPErT Alexandria Crow leads public classes, workshops, and teacher trainings in Santa Monica, California, and around the world. Visit Tip Focus on this pose to build arm strength alexandriacrow.com for her and awareness of shoulder alignment. schedule and online classes. STuDY wiTH Crow She teaches a workshop on 5 plank with leg lifts arm balances called Prac­ < tice Makes Progress during From Three­Legged Downward Dog, come to Downward Dog, and shift to Plank Yoga Journal LiVE! San Pose, making sure your hands are under your shoulders. Lift your left foot 3 or Diego in July. Learn more 4 inches off the ground, leading with your inner thigh and reaching your toes at yjevents.com/sd. and the ball of the foot back. Your body’s left side is in the shape of Handstand, from torso to foot. Stay for 5 breaths. Maintaining the alignment in your left side, press back to Three­Legged Downward Dog, and then bring your foot down. From Downward Dog, shift forward to Plank and repeat on the right side. yogajournaL.com 7 7 JunE 2014

6 Handstand Hop-Ups < Now you can put your training into action—let the fun begin! a Get prepped. Take Down Dog, and then shorten your stance to about one- Tip You might be third the distance you normally have between hands and feet. Shift your shoul- tempted, but don’t ders 2 inches past your wrists (this will position your upper body correctly when kick at all with your you kick up). Lift your favored leg as high as possible, leading with your inner leading leg. thigh to keep your pelvis square with your shoulders. b Hop up. Bend the leg that’s down, and push off the ground with the ball of the foot, using that leg as a spring to lift both legs overhead. You’re aiming to get your pelvis over your shoulders and bring your straight leg toward vertical. Keep the springing leg bent and close to your belly. Try at least 5 times. a b JuNe 2014 78 yoGajoUrnal.com

7 Handstand > With practice, you’ll begin to hover in Handstand Hop-Ups, one leg straight, the other bent. When that happens, you Tip Gently shift your can slowly straighten the bent knee while aiming the ball weight between your of the foot for the ceiling. Take your time; the bent knee finger pads and the is a counterbalance that prevents you from kicking past heels of your hands vertical. As your strength builds over time, you will be able to hone your balance. to use less springing to lift your legs. D yogajournal.com 7 9 jUne 2014

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reviews BOOKS I MUSIC I VIDEO Q YOGA JOURNAL Tell us about the “sometimes successful” part of your title as it relates to “conscious parenting.” Do you feel pressure to live up to the par- enting theories you wrote about? A BRIAN LEAF Conscious parenting is the same as conscious anything else: walk- hop on pop Misadventures of a ing, eating, poker playing. The goal is to note our experience with compassion. It’s Parenting Yogi: Cloth In his new memoir, Misadventures of a Diapers, Cosleeping, not about getting it right. Of course we’re and My (Sometimes going to mess up. When we do mess up, Parenting Yogi, Brian Leaf chronicles Successful) Quest for we should aim to notice, forgive ourselves, his wild ride through the land of father- Conscious Parenting and move on. What a beautiful thing to Brian Leaf teach our kids. Maybe they can then grow hood, taking us from the down and New World Library up loving and forgiving themselves. dirty of potty training to the joys and Q YJ You wrote about a baking tin fi lled pains of sharing a family bed. Through it all, Leaf, 42, with dust bunnies you’d swept from under your bed in your old house because you manages to maintain his zen as a (mostly) centered New thought they might hold the spirit of your Age yogi dad. In his search for wisdom, he looks to par- unborn child. What happened to it? enting experts like Dr. Sears and even comedian Louis A BL I did this when we were moving to a new house. I had read in a feng shui C.K., exploring yoga-friendly and, occasionally, contro- book that the baby’s spirit gathers under versial parenting philosophies. He appreciates the out- the mom’s bed. As soon as we set up our side advice along the way, but is wise enough to realize bed in the new house, I put the tin under my wife, Gwen’s, side. It stayed there until KYLE RODD he’s his own best guru. We talked to Leaf about supersti- Noah was born, along with other accumu- tion, listening to your gut, and bad habits. lating dust. The only diffi cult part was JUNE 2014 YOGAJOURNAL.COM 83



reviews I books explain ing to my mom, when she was vis- iting, why she shouldn’t vacuum under the bed. I’m not sure if this made me very spiritual or very neurotic. Q YJ Any advice for fathers not quite sure how to be supportive partners? A BL Tune in to your own heart. Then you will be a great partner, friend, worker. Tune in to your instincts. You can do this through yoga, meditation, quiet time. Asana Only good things can emerge. Pranayama Q YJ Can you share something about Meditation yourself that you’re not proud of? A BL That’s easy. This morning, I was Ayurveda checking my iPhone at a red light when Devotion from the back seat, Noah (who is 8) asked Community me, “Dad, why do you have to check your Reflection email so often?” He wasn’t ribbing me; he was just curious. I can only imagine what Philosophy sort of essential business he thought his Selfless Service all-powerful dad must be conducting. Curing cancer. Securing the world econ- omy. Booking a bounce house for the weekend. The correct answer, of course, was, “I don’t have to check my email BEYOND so much; I have an iPhone problem.” REACH BEYOND ASANA REACH BEYOND ASANA Thank fully, we got distracted by a truck, and I never had to answer. But it was a AYURVEDA & YOGA SINCE 1978 wake-up call. JESSICA BERGER GROSS easy seat Nestled in 355 acres of redwoods overlooking Sit With Less Pain: Gentle Yoga for Meditators and Everyone Else Monterey Bay near Santa Cruz, California. Jean Erlbaum Wisdom Publications ■ JUN 20 – JUL 17 □ JUL 19 Given how ubiquitous Yoga Teacher Training Ayurveda Open House hatha yoga is today, it 200-hour For prospective students might be surprising to ■ JUL 2 – 6 □ AUG 22 – 24 learn that it was frowned Ashtanga Yoga Secrets of Ayurveda upon by many Buddhists Annual Liberation Retreat Transform your life several decades ago. In his foreword to Jean Erlbaum’s new, well-informed book, ■ JUL 13 – 17 ■ BEGINS EVERY 3 MONTHS Sit With Less Pain: Gentle Yoga for Medi- Yoga Youth Retreat Yoga, Service & Community tators and Everyone Else, Buddhist teach- Ages 13–22 A residential service er Frank Jude Boccio confesses that at learning program one time he did postures secretively at Buddhist retreats, afraid he’d be chas- tised for easing his body’s tightness. ■ www.mountmadonna.org/yj Today, it’s clear that asana has many benefits, among them preparing prac- □ www.mountmadonnainstitute.org/yj titioners’ bodies for meditation. Yet we haven’t seen an onslaught of books like Mount Madonna yoga: 408.846.4095 Erlbaum’s that can help us learn to sit MOUNT MADONNA INSTITUTE institute ayurveda: 408.846.4060 in contemplative practice longer and College of Ayurveda JUNE 2014 YOGAJOURNAL.COM 85

reviews I books + music translate simple yoga movements into your awareness so that you can wend your creating ease in daily, routine tasks like way through life with peace, openness, sitting at a desk. and compassion. LAUREN LADOCEOUR Erlbaum’s presentation is straightfor- ward and clear, with just enough detail for vocal harmony SU>>ORTED 0Y nonexperts to understand how to do the Sadhana | Baird Hersey and Prana simple poses she outlines. She helpfully Bent Records categorizes the offerings into upper body, Sadhana is a soothing midbody, and lower body. Chair-based sound meditation for YOGA postures are included for those whose chant lovers and yoga lack of mobility limits them from getting practitioners alike. The SESSION up from and down to the fl oor. jazz guitarist Baird Hersey, the album brainchild of longtime In the least, Erlbaum’s gentle stretches MOO MA and well-designed sequences can help blends traditional Western vocals with people with chronic pain, stiffness, or a sacred chants and the harmonic tech- limited range of motion. At most, hatha THE MUSEUM yogis who do her suggested poses mind- niques of Tuvan and Mongolian overtone singing to create layered harmonies and fully over time will understand how to OF MODERN ART cultivate their asana practice to establish aural soundscapes via an a cappella vocal ensemble known as Prana. Each member NEWYORK a lasting easy seat. JOELLE HANN sings a pitch in his or her natural singing MAY 22 ND a path to true self voice and adds a harmonic, otherworldly whistling tone above it. Voices mostly Doorways to the Infi nite: The Art & Practice of Tantric Meditation dominate, yet sparsely used percussion Sally Kempton (drums, ghatam, kanjira, to name a few) Sounds True does complement the pure human sounds on select tracks. One of Tantra’s elemen- Sadhana features 12 pieces, including tal texts is the Vijnana two from the Ashtanga Yoga tradition Bhairava, a how-to of (“Invocation” and “Closing Prayer”) and GUIDED 0Y RENOWNED sorts for building aware- two Buddhist chants (“The Heart Sutra” TEA1HERS 1=::33< A/72;/< G33 ness through 112 medi- 3:3</ 0@=E3@ /<2 @=2<3G G33 and “Om Mani Padme Hum”). On the AND SET TO THE SOUND OF A :O1A: tation practices told as conversations final track, kirtan master Krishna Das SYM>HONY OR1HESTRA TO UNITE between the god Shiva and his consort croons his classic ballad-chant , “My Fool- THOUSANDS OF >EO>:E A:: Devi. As with most ancient texts, the DRESSED IN WHITE FOR A YOGA guidance of a skillful teacher can help ish Heart,” over the a cappella ensemble, >RA1TI1E DEDI1ATED TO >EA1E while Hersey lends his steely vocals to practitioners get the most out of it. :O:EWHITE the mix. Here and throughout Sadhana, Enter Sally Kempton, author of Yo g a the balanced combination of voices and Journal’s Wisdom column and a popu- instruments creates an ethereal, albeit lar and knowledgeable Tantra workshop solemn, experience. SHANNON SEXTON leader. Her new audio course, Doorways Rve ReseRve to the Infinite: The Art & Practice of Tan- dance party - - - Rese tric Meditation, delves into the history YOUR MAT LOLEWOMEN.COM New Paradigm | Srikalogy and purpose of that extraordinary Kash- - - - mir Shaivite meditation text, which is Black Swan Sounds sometimes referred to as a manual for New Paradigm is a beat- self-realization. Kempton also delivers driven, album-length Tantra’s insights directly in her six-disc an them about stepping set by guiding listeners in more than 30 into the full expression practical meditations with her soothing of who we are as indi- and grounding voice. The instructions viduals and connecting with each other can be followed while eating, walking, and the Divine. The fi rst solo project for observing, or imagining, for example. All DJ and music producer Srikala Kerel told, Kempton strives to shake up your Roach (a.k.a. Srikalogy) to be picked up engrained thought patterns and expand by a major yoga music label, it features 14 86 YOGAJOURNAL.COM JUNE 2014

songs that are equally suited for clubs and THE YOGA JOINT high-energy yoga studios. With hip-hop cadence, Srikalogy spins vivid stories TEACHER TRAINING • WORKSHOPS • CLASSES • RETREATS from India’s spiritual texts, such as the Bhagavad Gita, while taking the listener on a seamless journey through house, reg- gae, dancehall, and dubstep. Visit www.theyogajoint.com The album includes two minor-key for details and application or email kirtans, “Introduce Me” and “Radhe Radhe [email protected] Govinda (Dancehall),” which feature epic arrangements that could be mistaken for the work of Grammy-winning com- poser A.R. Rahman of Slumdog Million- aire fame. Srikalogy, who translates his Sanskrit-meets-English moniker as “the science of light and darkness,” has created Kelly Green & Paige Held an optimistic and urban soundtrack for the spiritual-but-not-religious seeker to enjoy on and off the mat. SHANNON SEXTON remade classics Return to Shiva Station | Jai Uttal Sounds True Seventeen years ago, Grammy-nominated kirtan artist Jai Uttal released one of his most popular albums, Shiva Station, with his electric rock band, the Pagan Love Orchestra. Now, he’s reimag- ined it as an acoustic album, exploring new sounds and new emotional dimen- sions. Return to Shiva Station features gentle, guitar-driven journeys into San- skrit, Hindi, and Bengali mantras. It’s an uplifting soundtrack for yoga practice any time and any place. Very few Indian instruments are on the album, unusual for Uttal. Instead, he breaks out the banjo, cigar box, string guitar, and glockenspiel, blending them with his Indian Classical vocals to cre- ate the sounds of bossa nova, old time, and psychedelic folk music. Two standout tracks are “Corner,” a moving English- Pilates: the perfect addition language song about why humans suffer, for ultimate results. and “Never Turn Away,” a track he co- authored with Krishna Das about their Call for your free “Pilates Advantage” DVD and catalog (code YJ08). guru, the late Neem Karoli Baba. With expert execution, Return to Shiva Station takes us to a place where we have already pilates.com | been but gives us the chance to see it 1-800-PILATES (745-2837) through new eyes. SHANNON SEXTON ✤ JUNE 2014 YOGAJOURNAL.COM 87

version at this beachside retreat center includes the classic detox therapies such as siddha marma (a head and marma-point massage), asana and meditation classes, and a cleansing diet consisting mostly of kitchari and fresh vegetables. If you’re new to yoga, take a private class while you’re there, too, and you’ll soon fit right into the regular classes taught on the sand or in a palapa. Accomodations are wide-ranging, but even the most basic beach hut (with mosquito netting!) is lovely. By the end of your stay, it’ll feel like you hit the reset but- ton and can take on whatever comes next. Say ahhh. ashiyana-yoga-goa.com Blue walls and a gentle breeze deliver instant calm Himalayan Institute at Ashiyana, Goa, India. honesdale, Pennsylvania / $ Great for Minimalists Transformation takes time, and at this US- continued from page 71 worth it. Daily yoga taught by a resident based ashram among the tall Pocono pines, for beginners, another for intermediates, teacher takes place in a new teak studio it begins every day at 6 a.m. sharp with and an all-levels one). Otherwise, mark your that overlooks the pool in one direction and meditation and yoga. Residents are required calendars for August 12–17, when Jai Uttal, the ocean in the other. And you can always to work about four hours a day—perhaps Daniel Paul, Nubia Teixelra, and Daniel sign up for additional surf lessons and yoga in the kitchen preparing meals, or in the Tucker lead their annual summer bhakti pranamarvillas.com organic garden—but that leaves plenty of classes. Bonus: Retreat whenever you like, kirtan camp. Campers can tent it, share a or check out one of their 15 group retreats time to wander the rural campus or check dorm, or rent one of the cabins; everyone led by US teachers such as April Jones. out another of the restorative, beginner, will learn the basics behind playing the or all-levels hatha yoga classes (usually harmonium, leading kirtan, and keeping three or four on tap daily!). The residential the rhythm going for a crowd. Shambhala program, housed in modern buildings akin harbin.org Mountain Center to a friendly community center, is offered over 10 or 30 days and includes just enough Italy Yoga Retreats Red Feather Lakes, Colorado / $ structure to continue developing your prac- Great for Nature lovers Various locations, Italy / $$$–$$$$ tice of all eight limbs of yoga. (cost depends on retreat leader) Located in the Rocky Mountains just south himalayaninstitute.org Great for Culture vultures of the Wyoming border, this center is sur- Sivananda Ashram rounded by 600 acres of unspoiled wilder- Once a month, big-name teachers such as Paradise Island Patricia Brown, Surya Chandra Das, Nils ness that are perfect for contemplation Schroeder, and Silvia Mordini take over one and serious meditation. At 8,000 feet in nassau, Bahamas / $ of the eight villas sprinkled across the Ital- elevation, any activity can be tough on the Great for Beach bums ian countryside and coastline, each with its lungs for the nonacclimated, so asana is Bring your own camping gear to immerse own dedicated yoga space. Depending on generally kept gentle. Accommodations are yourself in 30 days of selfless service by the location, you can walk through Chianti’s no-frills dorm style, but the real focus here helping clean the ashram, prepping lacto- vineyards and olive groves, cycle through is on Buddhist meditation techniques and vegetarian meals, and assisting the yoga- Tuscany, or ride horseback in Umbria be - slow, mindful mountain hikes. And for ulti- vacation guests staying in the plush Ganga tween yoga sessions. The cherry on top? mate schedule flexibility, you can start your suite or a cabin. Plus, enjoy morning medi- Meditating under the Italian night sky. retreat any day of the week. tation, lectures, and yoga on a gorgeous italyyogaretreats.com shambhalamountain.org outdoor deck facing the white, sandy beach. Pranamar This karma yoga program is really a work- if you have study exchange that allows you to totally Santa Teresa Beach, commit yourself to the ashram life for one Costa Rica / $ 1 monTh to three months. In return, you receive food, Great for Wave riders free yoga classes, time in the beachside Ashiyana Yoga Centre hammocks, and participation in some of the It’s a serious trek by car, ferry, and car Goa, India / $$ weekly yoga retreats the ashram offers. again from the airport in San Jose to these COURTeSY ASHIYANA YOGA CeNTRe Great for The world weary sivanandabahamas.org D oceanfront villas on the Pacific. But once you’re there, you’ve got six surf lessons a Panchakarma is a kind of Ayurvedic detox week in the gentle waves plus a massage to rebalance your energies and restore your Lauren Ladoceour is a freelance writer as part of the package to make the journey health to its highest potential. The 21-day and former Yoga Journal senior editor. 88 yoGajouRnaL.Com june 2014



reflection continued from page 57 meditation, are effective without it.” positions I know and by far my favorite back or lengthening from the crown of Some teachers, such as Helen La vretsky, of the sitting poses. The very thought your head. Pot can help you work through MD, insist that yogis should avoid pot— of it makes my breath lengthen and my that. I want to help people open multiple period. A professor of psychiatry at the shoulders drop. doors, so I’m doing it with multiple tools.” Semel Institute for Neuroscience and It only takes a few seconds to sink into Most of the yoga teachers I spoke with Human Behavior at UCLA, director it. Half a minute later, my Ujjayi breathing acknowledged the potential benefits of of the Late-Life Depression, Stress and mimics the ebb and flow of a gentle tide. the occasional hit off a joint or nibble on Wellness Research Program, and certified The monkey in my mind takes a rest, and a pot brownie. “It can help break down Kundalini instructor, Dr. Lavretsky says my body goes notably soft. Ahhh. With inhibitions and allow you to explore that an addled mind is an unclean mind, a each exhalation, my hip flexors stretch your mind and its relationship to the hindrance to the quest for higher states of like warm taffy. Months’ worth of pent-up consciousness. “One of the energy releases from my glutes. I might first things we’re encour- not be experiencing a Kundalini-fueled “if the slow rhythm of my aged to do as teachers is state of heightened consciousness, but classmates’ breathing is any cleanse,” she says, explain- the barriers between my mind, body, and indication, they’re feeling ing that the use of drugs breath are blurred. For a moment, I start and presence of toxins in to wonder what to credit for the peaceful good, too.” the body “alters the flow way I’m feeling: the weed or the yoga, or of energy.” It’s damaging both? But the thought floats away. If the to the brain’s pineal gland, slow rhythm of my classmates’ breath is mechanics of the body,” says John Friend, Lavretsky continues, which “is connected any indication, they’re feeling good, too. whose Anusara Yoga empire was recently to the Divine.” Scientifically speaking, Things only get better during Savasana. shuttered following allegations of hav- she says, marijuana affects brain chem- My body goes heavy, my head becomes ing marijuana delivered to his business’s istry and has the potential to trigger light, and only the warmest thoughts drift headquarters, sexual misconduct, and schizophrenia and psychosis. Whether by. Man, I’m lucky—to be here, doing yoga improper employee management. “But the effects are temporary or lasting, she with HD, one of my closest friends. To be you can also smoke pot and do some stu- maintains that drugs of any kind “dump healthy. To have an amazing wife. pid things.” Like most teachers I spoke you into an obstructed reality.” After class, HD and I compare notes. with, Friend says he’s had plenty of stu- He was a bit paranoid, too (he thought dents who show up to class with blood- EpiphanY TiME he’d forgotten to shut his car door), but shot eyes, which he tolerates but doesn’t Back in 420 Remedy, I’m hobbling found his flow and ultimately enjoyed the endorse. “If you’re not a respectful user, through a psychic mine field. The class is experience. At home, my wife and I fall pot can diminish your yoga skills and prac- similar to 100 other restorative classes into a loving and long-overdue “check- tice,” he concludes. I’ve taken, except that on at least two in” conversation—the kind that every David Frawley, founder and director of occasions, Stefani reminds us to not push relationship requires but has been easy the American Institute of Vedic Studies too hard. “Remember, this is 420 class,” to set aside as we juggle the demands of in Albuquerque, considers marijuana an she says. “No need to overdo it.” our everyday lives. How unexpected: Tak- important plant for the treatment of mus- Despite her gentle reminders, each sim- ing a few tokes before yoga inadvertently cle spasms, pain relief, and excess mucus. ple pose—Cat-Cow, half Sun Salutations, benefited my marriage. “However,” he says, “I would discourage Goddess—is rendered more difficult by For this reason alone, my inaugural marijuana as a means to enhance yoga a cacophonous refrain of self-referential stoned-yoga experience turned out posi- practice unless it’s used in a sacramental epiphanies, none of them positive. I need tive. But I’d rather be a respectful user and or medicinal manner, and not frequently. to lose 10 pounds…I really should cut out let weed be the exception to my practice, The attaining of higher consciousness can- red meat…I’ve been emotionally absent as not the rule. Everything in moderation. D not simply be gained by the use of a drug.” a husband. All this changes when Stefani Besides that, he adds, “Yoga practices, says the “P” word: Pigeon Pose. It’s one Mike Kessler is a Los Angeles-based freelance particularly pranayama, mantra, and of the most challenging but satisfying writer. This is his first story in Yoga Journal. Yoga Journal Issue 265 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Sub scription: U.S. $21.95; Canada $28.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. Send all subscription matters and notices of changes of address to: Yoga Journal, P.O. Box 420235, Palm Coast, FL, 32142- 0235. E-mail the subscription customer service department: [email protected]. Call subscription customer service, Mon.–Fri. 7 am–12 am EST; Sat.-Sun. 9 am–6 pm EST: (800) 600-9642 or (386) 246-0197 from outside the united States. All issues of Yoga Journal are now available on mi crofiche from ProQuest, 300 N. Zeeb Rd., Ann Arbor, MI 48016. Copyright 2013 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen. 90 YogaJournal.CoM june 2014

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back story by susan enfield 22 million Instagram “likes” masumi goldman (@masumi_g), 800,000 left, and Laura kasperzak (@laurasykora) hanging out. followers on Instagram handstand Kasperzak’s favorite pose and Goldman’s most challenging “It makes me feel powerful, like a super- hero, but also calm,” Two fiT yogi moms says Kasperzak. 200+ twist it on instagram 2013 Instagram yogis at the Fam Jam When Laura KasperzaK’s niece suggested she “follow” her on $5 Instagram two years ago, Kasperzak, a software-company product manager and mother of two who’d been practicing yoga for 15 years, cost of had no idea what her niece was talking about. Then she checked out their yoga the site and thought it would be fun to document her yoga progress classes with pictures. The posts went viral, and within a year she had more than 200,000 followers. Soon, Kasperzak and her high-school best friend Masumi Goldman became certified yoga teachers and founded Two Fit Moms, a company aimed at spreading yoga love. “Many people don’t know that yoga for fitness exists,” says Goldman, a former Wall Street analyst and mom of two. “They think of people sitting in lotus pose with their eyes closed.” Two Fit Moms offers yoga asana how-tos, such as how to fall out of a forearm stand, plus healthy recipes and lifestyle tips like how to build a practice playlist. They teach inexpensive local classes at North Jersey Muay Thai in Lodi, New fan-favorite posts Photos: toP: Bart sadowski; hair/makeuP: Victoria Leah Yun; Bottom: Laura kasPerzak Jersey, and on June 28 in New York City’s Central Park, they’re hosting their • Kasperzak and her kids second annual Instagram Fam Jam, a yoga/AcroYoga gathering for their follow- • Photos showing Goldman’s ers—most of whom are at least a decade younger. But the age gap doesn’t bother progress over time them. “We want to show young women that a fit and healthy lifestyle does not end when you start a family,” says Goldman. “If we can do it, anyone can.” D 96 yogajournal.com June 2014