Om Yoga Magazine April 2022

WIN! A year’s subscription to Mindshine app worth £79.99 - 8 to be won YOGA APRIL 2022 – £5.99 RETREATS Embodying flow 2022 say 'yes' to life in all its complexity Heavenly THE POWER holiday ideas OF SAVASANA 4 a blissful practice great male yoga teachers ALSO IN THIS ISSUE... to discover • OM Meets - Ruth Ashdown • Nutrition zone - healing plants for health HAPPINESS • Yoga habit - 5 tips to stay on track EXPLORER • Rainbow bowls - vibrant, vegan recipes HOW TO GET MORE ABUNDANCE

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OM Magazine Welcome Issue 128, April 2022 Welcome to our April issue — and the Published by: Prime Impact return of the yoga retreat! 4 Nags Corner, Wiston Road, Nayland, CO6 4LT Yep, this is a bit of a special one in that Tel: 44 (0) 1787 224040 we’re very happy to bring back a report on [email protected] all things yoga travel. Inside, we’ve gathered ommagazine.com up this year’s top yoga retreats for you to pick from, and to plan those summer hols. Chief Editor: Martin D. Clark [email protected] Imagine rolling out your mat somewhere Designer: special, hanging out with kindred spirits Art Director: Sophie Langton and feasting on wholesome, healthy food prepared lovingly for you Advertising Manager: — a yoga retreat is the ultimate post-pandemic prescription. Emily Saunders Whatever you’ve been through these past couple of years, and Marketing whatever you’re up to right now, you deserve a yoga holiday! Sara Stant 44 (0) 1787 220646 We’ve also got lots of other amazing things inside too, from yoga [email protected] sequences and anatomy, to all the latest kit and equipment — plus a ton of instant inspiration. Jane Lambert We love inspirational figures here at OM and you won’t find a tougher cookie than former world Muaythai fighting champion, Subscriptions & Back Issues: Hannah Irons 44 (0) 1787 224040 Ruth Ashdown. She’s now using her unique skillset to teach yoga [email protected] to a whole new set of people who otherwise might not get to experience it. She wants others to feel that same inner peace that Publishing Director: Keith Coomber yoga has given her. We’ve also got a group of incredible male yoga teachers who are Managing Director: Julie Saunders similarly sharing their knowledge and experience on all things yoga to help others. Sharing is caring! Make sure you check it out and Licensing: Bruce Sawford 44 (0) 1280 860185 then check out some of their classes. Accounts: [email protected] And there’s more good news too: the return of the OM Yoga Show! Yes, our show is returning in 2022 — another chance to get your yoga Yolande Arnold fix with other likeminded souls in one spectacular yoga weekend. More details to come! The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the Have a wonderful month, you beautiful, perfect, yoga souls. opinions expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publication of any facebook.com/ommagazine advertisement. Information about products and services featured within the editorial content does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, Instagram.com/omyogamagazine diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking any exercise programme. Every effort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot, however, accept responsibility for transactions between readers and advertisers. On the cover: Yogi: Kayla Gorrell @kaylagorrellhealthcoach Photographer: Wanda Bogacka Plucinski wandaphotography.com @wanda.photography

OM in 30 seconds Contributors om body From world champion Graeme Tomlinson Muaythai fighter to OM meets...Ruth Ashdown yoga teacher, Ruth Graeme is the health coach and Ashdown has faced personal trainer behind the Instagram From Thai boxing to yoga teaching: OM catches up with former world fighting champ, down opponents in phenomenon @thefitnesschef_ with Ruth Ashdown, to learn more about how incredible journey the ring and in life. over a million followers. In this issue, Here, she tells OM it’s he writes about how your food choices 34 what’s in the mind can impact your mental health. He’s that counts. also a Sunday Times bestselling author. OM Meets Ruth Graeme’s new book Lose Weight Without Ashdown, Page 34 Losing Your Mind is out now, published by Ebury and priced at £16.99. It’s available You need a holiday! online and from all good bookshops. Check out some of this year’s best Jenya Di Pierro and most amazing yoga retreats in our Jenya is a herbalist and a naturopath with special report this a qualification in herbal medicine from the month. True bliss College of Naturopathic Medicine. She also awaits! founded Cloud Twelve, London’s leading Yoga Retreats wellness and lifestyle club. Jenya focuses on 2022, Page 42 enabling the body’s self-healing mechanism through the power of plants and herbs. 42 Her mission is to give people the option to use plants and feel their huge regenerative Male yoga teachers Looking for a new power, and feel calmer, happier and more special yoga class, yoga balanced. Visit: cloudtwelve.co.uk teacher, or even a new training? Here are four Larry McClain guys who are inspiring us on and off the mat Larry is a journalist in Nashville, USA, and right now. has written spiritual essays, songs, and even 4 Great Male Yoga a few running shoe ads over the years. He’s Teachers, Page 78 also contributed to OM previously — he says he would have loved to have met Ramana 78 Maharshi, India’s most revered sage of the 20th century. This time, he explores the Don’t miss... yoga and music connection with a profile on LeAnn Phelan, who helps other creatives Subscription in the craft of songwriting. Contact him at: [email protected] WIN! A year’s subscription to Mindshine app worth £79.99 - 8 to be won ONLY £3.95 A MONTH Regular contributors: YOGA APRIL 2022 – £5.99 • No Contract RETREATS • Delivered to your door Claudia Brown, Paula Hines, Victoria Jackson, Jill Lawson, Embodying flow Lydia Kimmerling, Kiki Morriss, Sue Pugh 2022 say 'yes' to life in all its complexity Words of wisdom Heavenly holiday ideas THE POWER “Move your joints every day. You have to find your own tricks. OF SAVASANA Bury your mind deep in your heart, and watch the body 4 a blissful practice move by itself.” great male • Cancel anytime you want Sri Dharma Mittra yoga teachers to discover HAPPINESS EXPLORER HOW TO GET MORE ABUNDANCE ALSO IN THIS ISSUE... See page 27 • OM Meets - Ruth Ashdown • Nutrition zone - healing plants for health • Yoga habit - 5 tips to stay on track • Rainbow bowls - vibrant, vegan recipes 4

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April 2022 Contents 8 3 OM Regulars 4 Cover 8 Editor’s Letter Story 10 Contributors 12 My Secret Place 18 13 Letters 14 Yoga Changed My Life 28 15 Write For OM Magazine 16 The Happiness Explorer: Abundance 18 Living The Teachings: Brahmacharya 20 Amazing Spaces: Carrot Banana Peach 24 OM Loves: Beautiful Things For Beautiful People 109 Move With Myga: Yoga Fashion 110 Planet Yoga OM Books: Great Yoga Reads 114 Yoga Is For Every Body: Your Photos. Your Community OM Lite: The Science Of Scrolling Cover 28 OM Body Story 32 CStoovreyr 30 Yoga At Home: Grounding Yoga Flow Cover 38 360° Yoga: OM’s Anatomy Academy Story 40 OM Meets: Ruth Ashdown The Power Of Savasana: Blissful Relaxation Keep Up The Yoga Habit: 5 Easy Tips 52 Cover Yoga Retreats 2022: Special Report Story Yoga Rocks 44 Big Retreat Festival 46 Forest Retreats 48 Suryalila Yoga Retreats 50 Yoga, Chanting & Philosophy Retreat In Scotland 51 Huzur Vadisi 52 Vegan Camp Out 54 Adventure Yogi 56 Yoga Retreats With Rachel Lovegrove 58 Yoga & Sailing In The Greek Islands 60 6

76 62 Santillan Retreat 64 Miracle Breath Retreat 82 66 Embodied Island Flow 97 68 Azulfit 106 70 Transformation Meditation Retreat 72 Recharge & Renew Yoga Retreat In Gocek OMFM 75 Man On The Mat: With Ravi Dixit 76 More Men On The Mat Cover 4 Great Male Yoga Teachers: Special Report Story 80 Tarik Dervish 82 Scott Robinson 84 Ram Jain 86 Gopala Amir Yaffa 88CStoovreyr OM Mind 90 Embodied Living: Saying ‘Yes’ To Life The Meditation Solution: For Inner Calm OM Spirit 92 Rediscovering Yoga’s Sparkling Truth 94 Yoga & Music: The Work Of LeAnn Phelan 96 OM Living 97CStoovreyr Eat Drink Yoga: Healthy Living Goodies 100 Rainbow Bowls: Healthy Recipes 102SCtoovreyr Nutrition Zone: Beat Food Guilt The Power Of Plants: 7 Healthy Herbs OM Teacher Zone 105 My Yoga Biz: Lyndsey Sandat 106 Bridging The Gap: Teacher Support 108 Teachers’ Tales: Adapting To The Times OM Travel 112 A Farmer’s Life For Me: Farm Stays 26Cover Competition: Win A Mindshine Subscription Story 27 Subscriptions: Join The OM Community Today 7

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om beginnings My secret place Yogi: Deborah Hill Photographer: Phoungern Vsn Location: Pha Daeng Peak Viewpoint, Nong Khiaw, Laos Hitting the highs! The photo shows yogini Deborah Hill high up in the wonderful, exotic, south-east Asian country of Laos. The Pha Daeng Peak Viewpoint is a great place to gain a new perspective on the world. “One of the most amazing views I have experienced,” she tells OM. “It’s a tough climb to the top, but there, you’re rewarded with the most stunning sunrise and unique photo opportunities. I literally felt on top of the world!” 9

N@maste WIN! A year’s subscription to Mindshine app worth £79.99 - 8 to be won Love OM magazine and want to tell YOGA APRIL 2022 – £5.99 the world? Here’s your chance RETREATS Embodying flow 2022 say 'yes' to life in all its complexity Heavenly THE POWER holiday ideas OF SAVASANA a blissful practice 4 ALSO IN THIS ISSUE... great male yoga teachers • OM Meets - Ruth Ashdown • Nutrition zone - healing plants for health to discover • Yoga habit - 5 tips to stay on track • Rainbow bowls - vibrant, vegan recipes HAPPINESS EXPLORER HOW TO GET MORE ABUNDANCE Fab Faisha Out & about What an inspiration Faisha, the one- It’s so great being able to get out and about now after legged yogini is! I really enjoyed reading the past two years. Zoom yoga really can’t compete with her story in the February issue. Such a brave girl and an actual in-person class at a lovely, calming studio with a real a great advert for yoga, she embodies calm courage. teacher in front of you! I’ve been exploring anyway, but it’s been A wonderfully-inspiring story. I look forward to great seeing new teachers, studios and classes featured in your practicing with her soon I hope. magazine. It gives me lots of new ideas and things to try out. I’m Mary, by email determined to make the most of it! Imogen, by email om beginnings “Yoga is not about being perfect. It’s about connecting to your own body. So it is so important to only go so far as you are comfortable with.” OM meets... Faisha 36 Keep in touch My journey OM Letters, Prime Impact Events & Media, I have been practicing yoga for many years now, and am 1 Nags Corner, Nayland, Essex, CO6 4LT qualified as a teacher (although I don’t currently teach [email protected] classes). It has not always been a linear journey for me, however (it rarely is in life!), and during this period, I have at times falling in and facebook.com/ommagazine out of love with the practice. I always come back to the mat, but there are times when life gets busy or something just comes up. When I do twitter.com/OMYogaMagazine reconnect with yoga I always buy your magazine to help rekindle and encourage the flame, and to remind myself that I am a part of a much instagram.com/omyogamagazine larger community of likeminded others. Thank you OM for continuing to inspire me on my yoga journey. Lisa, by email 10

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om beginnings Yoga is like having your own personal therapist in life, says Natalie Austin Name: Natalie Austin Best yoga Age: 45 moment? Occupation: Yoga teacher & holistic Realising my dream of 20 massage therapist years and building my own Yoga years: 37 yoga studio during lockdown. To create a healing space Why did you start yoga? surrounded by the beautiful Devon countryside in our I attended my first yoga class when I was 18. I was drawn to the idea field and being able to share of calming my mind at the same time as moving my body. I have this with people is something always been very spiritual and experienced such a strong sensation I feel so grateful and proud of coming home in myself after I practiced. I loved that yoga worked of every day. Being asked to on so many levels — physical, be the holistic and wellbeing emotional, energetic, mental, writer for the Mentor 360 app spiritual — and really enjoyed the is also a huge highlight; an app strong connection it gave me to tuning into the subtle messages to help people with from my body. their mental health, it has enabled me to How has yoga introduce yoga and changed your life? meditation to a much wider audience in a Yoga has been the constant go to very modern way, throughout my life. I see it as my particularly for people personal therapist and it continues who may find going to to help me through all of life's highs a class intimidating. and lows. When I met my teacher Both of these moments in Thailand, my life completely have helped me serve changed. I progressed from a weekly my higher purpose in practice with different teachers to a life — to help people daily practice six times a week for the heal themselves. next eight years. I had no intention of becoming a teacher at all; it was my Anything else? teacher who invited me to train with her. When I started teaching, it felt like a very easy and natural progression for my work as a holistic therapist and bodywork Yoga will deepen the relationship you have with yourself. It will help you make specialist. I would often demonstrate various yoga poses to help clients with better choices and decisions that support your life's journey. If you have been particular issues like back pain. I feel like my journey has evolved very naturally. disheartened or put off yoga by one particular class, style or teacher, try another and another until you find the right class for you. Your body will know when this Favourite yoga haunts? happens. Trust in yourself and be open to the healing power and magic of yoga. Relax Bay in Koh Lanta, Thailand — this is where I met my teacher, fell in love with Find Natalie Austin’s classes in-person, live online and on-demand at: yoga, and started to teach classes. It was like living a dream I didn't know I had. I LoveYogaTree.com also like the Yoga Barn in Ubud, Bali. And, of course, practicing in my own studio on our farm in Devon, watching our alpacas. 12

 Write for us! Your chance to see your writing in OM magazine and share your love of yoga with the world If you’re a yoga fanatic and want to share your love of the [email protected] practice with others, why not write something for OM? It’s really simple! https://jacquelinegodfreyyoga.co.uk Now you can easily submit your writing direct to OM via our website — just follow the link on our homepage (see 13 link at the bottom), set up a contributor’s account online, and away you go! Since the magazine’s launch over a decade ago, OM has become the UK’s favourite yoga monthly and is now the nation’s best- selling yoga title. We cover everything from yoga, mindfulness and meditation through to eco clothing, sustainability and clean eating. Our readership spans much of the globe, from America to Australia, and most countries in-between. Right from the start, we’ve been keen to showcase new writing talent and display the vast depth of knowledge that’s out there within the yoga community, both in the UK and worldwide. Here’s your chance to be a part of it! We’re also proud that we’ve been able to present yoga and other topics — from popular psychology to spirituality — all in a simple, accessible, easy-to-read manner to make it available to everybody. Create a contributor's account online today and read through our writing tips to find out more about what we are looking for and how you can be a part of it. As well as writing for OM’s global online community, many articles also appear in the print magazine and digital app versions too. Share your love of yoga with a wider audience and build your own community with each article you write. We’d love to have you on the team. Visit the OM website home page for more information or follow the link here to find out more: ommagazine.com/write-for-om-yoga-guidelines-2/

om beginnings HapThpe iness Explorer How to…get more abundance By Lydia Kimmerling How abundant do you lacking than what is present. But if you You yourself can become abundance by feel right now? Have challenge yourself to see how full your life increasing your self-worth. you experienced what is with joy, love, inspiration, laughter or abundance feels like? That any other emotional bliss, a greater sense A person feeling low in self-worth feels like a good place to of abundance will bloom. struggles to see the gold already shining in start. Let's begin our exploration there — their life. To become more abundant you the feeling of abundance. I’m bringing this to your attention first must find the richness in your life and then so that you might see how you’ve been pour that back into who you are being. For me, abundance is a richness in your missing the abundance in your life already. Find the gold and then let it shine bright life, and not just a financial richness. Quite If you can feel more abundant now, within you. When you’re seeking more often abundance is equated only to money without having to change anything, then abundance from a place of lack, you’re in a and, for this reason, many of us miss the naturally more abundance will find you. state of wanting instead of having. Wanting abundance that’s happening in other areas is lacking, Having is owning. of life. How do I know this? Because we create what we become. And you can become Own the abundance you already have For example, I feel the abundance in abundance! and then what you seek will find you. my life when I think about my friendships and the appreciation I have for them. I An Instagram post saying ‘abundance If you feel like there’s more out there for am abundant in the quality and quantity follows self-worth’ caught my eye the you, it’s because there is — and Lydia of supportive, loving and ‘there for me’ other day. At that moment, I wasn’t Kimmerling (aka The Happiness Explorer) people that I know. feeling particularly abundant! I had been knows how to find it. Follow her on allowing the worry of something which Instagram for daily happiness explorations Maybe you are rich in friendships, in your hadn't worked out as I had anticipated to @lydiakimmerling or visit her website health, in your relationship, in your work, take over my thoughts. But this quickly to take the happiness explorer quiz and in your passion or a unique skill. How have reminded me that abundance is a state find out more about working with her: you been blessed already in your life? of being and I snapped out of my thehappinessexplorer.com negative story. It’s much easier to focus on what is 14

om beginnings Living the teachings — understanding yoga’s everyday spiritual meanings BRAHMACHARYA: NON-EXCESS By Sue Pugh In the ‘eight limbs’ of yoga, the and find balance in today’s world of extremes. [email protected] postures (asanas) make up just one Living constantly in the fast lane, maybe limb. When we really ‘get’ yoga, we 17 grow to understand that it is about chasing happiness, leads ultimately to most so much more than simply adopting of us feeling depleted; we can literally feel https://naturalbodies.co.uk postures and moving the body. The Yamas our vitality leaking out. By slowing down and Niyamas (limbs one and two) provide and practicing moderation, we deepen our a simple set of practical, ethical guidelines connection with ourselves, and we become when following the yogic path. aware of the aspects of our life that are draining or fortifying our energy. This may Brahmacharya is the fourth Yama. then result in us finding a greater sense of Historically, Brahmacharya literally peace and inner calm. meant celibacy; it was thought that celibacy preserved vital energy that could This greater sense of peace is reiterated then be channelled towards enhanced by the well-known teacher, Sadhguru, communication with the divine. Ancient yogis who suggests that Brahmacharya means would often retreat to caves on a quest to to move from being a compulsive human forge this closer relationship with the divine, being to a conscious one. Modern living with and this led naturally to celibacy. Today, we its relentless pace, promise of more, and think of Brahmacharya as living in a way that 24/7 culture may also be harmful for our preserves our energy and vitality and not emotional wellbeing. Bhagavati reminds us expending it needlessly by over-indulging on that by slowing down and taking the middle anything that provides us with pleasure. path we may also quieten our minds and our soul can then speak to us. The practice of Brahmacharya is all about finding that middle ground and not doing Your yoga practice is a great place to begin, things to excess. Often, these things that do slow down, breathe deeply, listen to what deplete our energy do not make us happy in your body needs and do this as opposed to a lasting way, just fleeting, sensory pleasure challenging yourself and feeling as though that is short lived. These activities may you should be doing more. Brahmacharya fits also become harmful addictions. Examples beautifully with the often-used expression, could be comfort eating, buying a whole ‘less is more’. Once again, it seems that we new wardrobe, excess physical exercise, are now discovering what the ancients knew spending lots of time scrolling through social all along. media and binge watching an entire series on Netflix. These things result in us feeling off- Sue Pugh is a yoga teacher and founder balance. Brahmacharya encourages us to try of vitabonayoga.com and yogainspecialplaces.com

om beginnings Amazing SPACES CARROT BANANA PEACH Carrot Banana Peach’s latest offering to wellness and plant- based living, including a new yoga studio and vegan cafe. Heritage Way However, this is only just the beginning! Knutsford Cheshire Knutsford was home to a Carrot Banana Peach retail store WA16 6DG since 2017, but founder Nigel Gartside always had bigger plans for a wellness resort centre in Cheshire, a place that’s carrotbananapeach.com been at the heart of the business since it was founded in 1999. Wheels were set in motion in 2019 to give a former mill Nestled down a cobbled street in the market town of building a new purpose and lease of life, finally opening its Knutsford lies something beautiful to be discovered - doors to local yogis in summer 2021 with the perfect balance of industrial meets spiritual. 16 The concept seamlessly combines a peaceful yoga studio,

om beginnings fully equipped with infrared panels for hot yoga along with and osteopathy appointments to aid and ease any aches reinforced beams for aerial yoga. The studio offers a varied and pains. selection of yoga classes from meditation, pregnancy and baby yoga through to vinyasa flow and weekly sound bath Future plans include workshops and retreats in the UK and experiences. Also on the ground floor is the retail space abroad, as well as opening up an old door to a roof terrace which showcases Carrot Banana Peach’s latest range of which in warmer months will double up as an alfresco yoga plant-based yoga and sportswear, made in the UK. studio and a great place to relax whilst sipping your super food latte. The first floor shows off the building’s industrial heritage drawing your gaze upwards to vaulted ceilings and original So if you can’t wait to kick off your post-pandemic life with exposed oak beams, providing the perfect relaxed setting for a dose of wellness and plant-based living then head down to its new vegan cafe. Enjoy a coffee, smoothie or vegan treat Carrot Banana Peach's Bio Research and Resort Centre. after your class. A secluded treatment room offers massage See for yourself on Instagram @carrotbananapeachstudio 17

om beginnings Eco-Warrior Yoga Belt loves Warrior Addict's Eco-Warrior Yoga Belt is made from tightknit, organic cotton, making it both eco-friendly, durable and hard Beautiful things for beautiful people wearing. Made extra-long and wide (250cm long by 3.8cm wide), it’s fixed together with a quality made, adjustable metal D ring. Moss & Adams Handwash - Mullion Cove Comes with a small, organic cotton storage pouch. An ideal aid for any home yoga practice. Bring the Great British outdoors into your home £9 with Moss & Adam's new Spring fragrance, warrioraddict.com Mullion Cove. Inspired by the beautiful coves of Cornwall, this stimulating mix of Iris, Rose, Hyacinth, Ocean Spray and Cedarwood provides a refreshing burst of long lasting fragrance. Vegan, cruelty-free, 100% recycled packaging and made in the UK. £2.50 mossandadams.com Crouching Tiger, Hidden Leopard Eco-friendly Yoga Jigsaw Puzzle Leggings Looking for activities to do at home that don’t involve a screen? Crafted from environmentally-friendly fabrics (this pair was Jigsaw puzzles are perfect indoor fun for adults and kids. This made using recycled plastic bottles), these show-stopping 500-piece puzzle features four women stretching and holding leggings boast a high-rise waistband for maximum comfort and various yoga poses. Also comes with a matching poster of the support. Silky soft to the touch, they are designed to cling to finished design. Ideal for all yoga lovers keen to ditch the screen. every curve to create a streamlined silhouette giving you the £16 confidence you need to power through your practice. Sustainable talkingtables.co.uk without sacrificing style, they feature a handy waistband pocket for your phone or key. Whether you have a high-intensity workout in mind or you want to get your Om on, these eco-friendly leggings won’t let you down. £44.99 blossomyogawear.com/products/crouching-tiger-hidden- leopard-animal-print-eco-friendly-yoga-pa 18

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om body Planet yoga Stories from around the weird and wonderful world of yoga USA: Shift your world The second Shift Your World Film Festival took place recently, a showcase for uplifting, motivational and transformational movies. This year’s host was Hollywood legend Jeff Bridges. “The themes of this year's Festival — health, sustainability, social justice, and psychedelics as a catalyst for conscious growth — are all interconnected with our personal evolution,” said Stephen Dinan, founder of organisers, The Shift Network. “The films we showcase are designed to uplift our consciousness, and from that standpoint, redesign our society. If we embrace this dual evolution, a whole new vista of our future is possible.\" USA: Creaky joints A new survey shows that most people who tried yoga as a therapy for arthritis management found it beneficial. More than 74% of respondents deemed it to be a helpful aid. The survey, by CreakyJoints, a digital community for millions of arthritis sufferers worldwide, also shows that men are less likely to incorporate complementary and alternative medicine (CAM) into their arthritis management. Other therapies reported helpful include massage, chi gong, relaxation/ mind-body activities and spiritual activities. “Our survey shows CAM can have a positive impact on the experience of symptoms,” said Dr. Daniel Hernandez at CreakyJoints. 24

France: Designer chic om body Give your home yoga space a touch of designer Saudi Arabia: Festival fun glamour with the Yves Saint Laurent yoga ball. Yours for just £50, the 70cm diameter ball The first ever yoga festival took place includes the famous Saint Laurent name and in Saudi Arabia recently. The event, makes a great, useful addition for any home at Juman Park in King Abdullah fitness practice. Bring some French designer Economic City, attracted more than flair into the home and at a cost that’s less than 1,000 people from across the country, a bottle of perfume. It might also just help you highlighting the rise in popularity of the navigate those tricky yoga moments — not headstand, practice in recent years. Organised by perhaps, but more when the kids are hungry or the dog the Saudi Yoga Committee, the one- needs a walk! And if designer style is your thing, you day festival included a variety of yoga might want to start saving up for a Versace yoga mat activities, styles, as well as mindfulness (yes, there is one!). and meditation, drawing people from all age groups. The president of the Saudi China: Quarantine yoga Yoga Committee, Nouf bint Muhammad Al-Maroui, said afterwards that she was Lots of sports teams at February’s overwhelmed by the number of visitors Beijing Winter Olympics utilised and the energetic, positive response. yoga to perfect their skills, but for some, it was a thing to turn to 25 in difficult moments. Tahli Gill, a member of the Australian women’s national curling team, tested positive for Covid-19 as she arrived in China, which meant facing a period of quarantine. It was only 24 hours — not long in the scheme of things, but an eternity if it means you might miss your debut Olympic chance. \"I stayed somewhat active in my room and just tried to stay as positive and ready to go as possible — just a bit of yoga, a bit of stretching, staying mindful,” Gill told local media.

WIN! A year’s subscription to Mindshine — yoAuMr PeonctakleHt,e8asltuhbCscoraipchtioinns to be won — worth €79.99 each! Competition This month, we’ve teamed up with Mindshine: The Happiness App to offer eight lucky readers the chance to win a year’s free subscription. Worth €79.99 each! To enter visit: ommagazine.com/mindshine Can an app actually make you happier? Win a free year’s subscription to Mindshine: The Happiness App with all the tools from neuroscience, psychology and mindfulness, plus an encouraging coach to lead you every step of the way. It’s like having a happiness coach in your pocket! Happiness isn’t just a feeling, it’s a practice…let the Mindshine app show you how. TERMS AND CONDITIONS: Eight prizes to be won, worth €79.99 each. Closing date for entries: 20 April 2022 26

om body Great reasons to subscribe Yoga At Home Quiet Minds Simple yoga sequences for you to follow at home from Your monthly dose of mindfulness and meditation some of the country’s top teachers. delivered to your door for everyday peace. Unlimited Inspiration Healthy Living Exclusive interviews and profiles with some of the yoga Plant-based recipes and healthy foods, plus the latest world’s most inspiring individuals. eco-friendly yoga kit and products. WIN! A year’s subscription to Mindshine app worth £79.99 - 8 to be won ONLY £3.95 A MONTH YOGA APRIL 2022 – £5.99 • No Contract • No Commitment • No Hassle • Cancel anytime you want RETREATS Embodying flow • Delivered direct to your door • You are in complete control of your subscription 2022 say 'yes' to life in all its complexity Heavenly THE POWER holiday ideas OF SAVASANA 4 a blissful practice great male yoga teachers to discover OR £39 FOR AN ANNUAL SUBSCRIPTION HAPPINESS EXPLORER HOW TO GET MORE ABUNDANCE ALSO IN THIS ISSUE... • OM Meets - Ruth Ashdown • Nutrition zone - healing plants for health • Yoga habit - 5 tips to stay on track • Rainbow bowls - vibrant, vegan recipes To subscribe visit ommagazine.com/sub 27

om beogdiynnings YOGA at Grounding yoga flow 10 postures to ground the body and mind during Stress Awareness Month. By Laura Dodd I n our modern, busy and stressful times, it can sometimes Move slowly through the following postures to ground the body feel like the ground has shifted beneath our feet. and mind, strengthening and opening the hips and hamstrings. Connecting to the earth element has the potential to Keep an awareness of the earth beneath your feet and a connection ground us, to help us feel more secure, safe, stable, to a strong and steady breath. For this practice you will need two confident, resilient, strong, less stressed — enabling us to yoga blocks. Now let’s begin! have a steady base from which to grow and evolve. In Ayurveda, it is said we can connect to the earth element and bring Muladhara WATCH THE MINI VERSION OF THIS CLASS VIA THE OM APP chakra, the root chakra located at the base of the spine, into & WEBSITE or visit theyogaclass.co for the full-length class, balance through forward folds and balancing poses. plus 200+ more on-demand classes 1. Muktasana (Meditation Pose) 2. Pandangusthasana (Big Toe Pose) Come to a comfortable seat, perhaps using a yoga block or a cushion under your sit bones. Bend the knees so the shins are parallel with the front of the body and the ankles are crossed. Draw up tall through the spine so the crown of the head lifts, tuck the chin very slightly into the chest and roll the shoulders down the back. Anchor your mind on a calm and conscious breath, hold for as long as you need. 1. Muktasana (Meditation Pose) 3. Parsvottanasana (Pyramid Pose) 2. Pandangusthasana (Big Toe Pose) 28 From standing, take your feet hip distance apart, fold forward over the legs and taking hold of the big toes with your first two fingers. Inhale, extend through the legs and lift the sternum, straightening through the arms. Exhale, draw the elbows out to the sides and gently fold deeper over the legs being careful not to overstretch. Draw the belly in and your spine long, bending the knees if you need. Hold for five deep breaths. 3. Parsvottanasana (Pyramid Pose) From Tadasana (Mountain Pose), take a wide step back with your right foot. Keep your feet hip width distance apart and turn the right foot to around 45-90º. Square the hips by drawing the right hip forward. Inhale to lift the chest and exhale to fold forward, hingeing at the hips. Use blocks under the hands or bring the hands to the mat, being careful not to overstretch. Hold for five deep breaths. Repeat on the other side.

4. Ashta Chandrasana om body 4. Ashta Chandrasana (Forward Bend Variation Arms: High Lunge With Arms Extended Forward Pose / Arrow Lunge Pose) From Tadasana, take a wide step back with your left foot. Stay on the ball of the back foot as you square the hips and bend deeply into the right knee. Inhale as you reach up with the hands, lengthening through the spine. On the exhale, hinge from the hips and reach towards the front of the room. Make sure your front knee is tracking over the front ankle. Feet can be hip width distance apart for more stability. Hold for five deep breaths. Repeat on the other side. 5. Anjaneyasana (Low Lunge Pose) 6. Ardha Hanumanasana (Half Splits Pose) From Arrow Lunge, lower the back knee to the mat and untuck the toes, keeping your back foot pointed and back leg straight. Again, check your front knee is tracking over the front ankle, as you squeeze your back hip forward in space to square the hips. On the inhale, reach up with the hands and lift the sternum, as you draw the tailbone down and keep the glutes active. Externally rotate the shoulders as you lift the chest and sink lower into the hips, squeezing the inner thighs together. Hold for five deep breaths. Repeat on the other side. 5. Anjaneyasana (Low Lunge Pose) 7. Virabhadrasana II (Warrior 2 Pose) 6. Ardha Hanumanasana (Half Splits Pose) From a Low Lunge, extend the front leg keeping the back knee directly under the hip and flexing the front toes towards you. As you inhale, lengthen through the spine and as you exhale, fold forward keeping the hips square. Keep the spine long and the chest broad, as you bring your hands to the mat or to your blocks, being careful not to overstretch. Hold for five deep breaths. Repeat on the other side. 7. Virabhadrasana II (Warrior 2 Pose) From standing, facing the left- hand side of your mat, take a wide step out so your feet are roughly four feet apart. Turn the right toes to face the front of the mat and bring the left foot to around 45-90º, making sure the heel of the front foot is in line with the middle arch of the back foot and the back foot is grounded. Inhale here. Exhale, bend the front knee, checking the front knee is tracking over the front ankle. Bring your arms parallel to the earth, keeping your torso and hips facing the left side of your mat. Relax the shoulders away from the ears. Hold for five deep breaths. Repeat on the other side. 29

om body 9. Utthan Pristhasana (Lizard Pose) Inhale with your hips and legs in a Low Lunge pose position. Exhale to 8. Utthita Trikonasana bring your hands to the floor inside your front foot. You may need to (Extended Triangle pose) draw your front foot out to the edge of your mat slightly, keeping the front knee directly over the ankle. Stay on your hands, bring your hands to blocks or bring your forearms to the mat, keeping the elbows under the shoulders. Hold for five deep breaths. Repeat on the other side. 9. Utthan Pristhasana (Lizard Pose) 8. Utthita Trikonasana (Extended Triangle pose) 10. Eka Pada Rajakpotasana (Sleeping Pigeon Pose) From standing, facing the left-hand side of your mat, take a wide From Lizard pose slide your front foot across towards your left wrist, step out so your feet are roughly 3-4 feet apart. Turn the right bringing the shin, knee and pelvis to the mat. Make sure you don’t feel toes to face the front of the mat and bring the left foot to around any discomfort in the front knee and find a position for the front shin 45-90º, making sure the heel of the front foot is in line with the that works for you. The front shin should be at a maximum of parallel middle arch of the back foot and the back foot is grounded. Bring with the front edge of your mat. The left leg is straight out behind the arms parallel to the mat. As you inhale, reach the right arm you with the toes pointed. Try to keep the weight evenly distributed forward and draw the right hip back in space, hingeing at the hip. between both sides of the pelvis, using a block under the right glute if Exhale as you bring the right hand to a block, your shin, or the needed. Open the chest, take an inhale, exhale fold forwards onto the mat. Keep length in the sides of the body, the shoulders in line hands or forearms. Hold for five deep breaths. Repeat on the other side. with the hips and legs and the chest rotated to the sky. Inhale, as you take the gaze and the left hand up. Hold for five deep 10. Eka Pada Rajakpotasana (Sleeping Pigeon Pose) breaths. Repeat on the other side. The Yoga Class is your digital yoga, pilates and meditation studio, featuring 200+ on-demand classes across web and app platforms. A transformational workout for body and mind. Anytime Anywhere theyogaclass.co 30

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om body A 360º overview of... Low Lunge Pose (Anjaneyasana) With Dr Kiki Morriss Throughout 2022, OM is exploring all the key poses that make up the Sun Salutation, yoga’s most familiar and graceful sequence. By Dr Kiki Morriss Sun Salutation 2022 Welcome back to OM’s anatomy academy. This month we are looking in depth at the fourth pose of the Sun Salutation sequence – Low Lunge Pose (Anjaneyasana). MOVING INTO THE POSE l Engage your hip flexors (iliacus and Low Lunge Pose 1. Start in Mountain Pose (the first pose psoas major) to flex your front hip and to (Anjaneyasana) of the Sun Salutation). stretch your back hip. 2. Inhale and lift your arms into Upward Anjaneya = Mother of Hanuman Salute Pose (the second pose of the Sun TORSO Asana = Posture Salutation). l Draw your navel in and up. 3. Exhale and fold at your hips into l Lift upwards from your waist, giving in a chair. Breathe in and out, bringing Standing Forward Bend Pose (the third freedom to the upper part of your body, awareness to your hip flexors. pose of the Sun Salutation). Move your increasing the expansion of your lungs upper body towards your legs. and enhancing the action of breathing. BENEFITS 4. Step your left foot back and lower your l Open your chest and meditate l Stretches and strengthens hip flexors left knee to the ground into Low Lunge on opening your Anahata or heart (iliacus & psoas major) Pose. Bend your right knee, keep your chakra. Your heart chakra represents l Stretches and strengthens legs and hands on the floor on either side of your unconditional love, compassion and joy. groin right foot, lift your upper body. It is associated with the ability to open l Increases ankle and foot flexibility your heart to love by releasing fear and l Improves balance FOCUS YOUR GAZE encouraging compassionate healing. l Opens chest Your focal point (drishti) is at a fixed l Improves posture point straight ahead of you. Alternatively HEAD, NECK & SHOULDERS l Cultivates focus close your eyes and draw your focus l Activate the lower third of your inwards. trapezius to soften your shoulders away VARIATION from your ears and make space for your l Move into a High Lunge by lifting your HANDS & ARMS neck. back knee and straightening your back l Keep your hands flat on the ground l Lift your sternum (breastbone) leg. Lift your arms on either side of your and your fingers in line with your toes. upwards. head, palms facing inwards. Keep your l Keep the fingers & thumbs of each l Keep your chin parallel to the floor. front knee aligned over your ankle. hand together and pointing forwards. l Lift upwards through the crown of your head. MODIFICATIONS AND FEET l Soften your jaw and allow space CONTRAINDICATIONS l Curl your back toes under and stretch between your back teeth. l Practice Low Lunge with caution if you the sole of your back foot. have hip or groin issues. If necessary, l Keep your front foot flat on the ground. INSIGHTS IN LOW LUNGE POSE consult your doctor before practicing. Spread your weight evenly across the l Bring awareness to your lungs. Breathe l Place your hands on yoga bricks if inner and outer edges of your foot and in and feel your lungs expanding in all you have difficulty bringing them to the across the surface of your foot. directions. ground in Low Lunge. l Breathe out and feel your lungs LEGS releasing from all directions. l Keep your front knee aligned above l Short, weak and inflexible hip flexors your front ankle. are a common problem, particularly if you spend a lot of time sitting on a chair. HIPS Low Lunge is a great way to stretch and l Lower your hips down towards the strengthen your hip flexors, acting as an ground. antidote to long periods of time sitting 32

om body “The real payoff of a yoga practice, I came to see, is not a perfect handstand or a deeper forward bend – it is the newly born self that each day steps off the yoga mat and back into life” - Rolf Gates To see previous 360º poses, become Doctor Kiki Morriss is a medical a member of OM Magazine today. doctor, yoga teacher and author Visit ommagazine.com of ‘Nurturing Your Family With Yoga’. Visit: primrosehillyoga. ommagazine.com com or Instagram @kiki.yoga 33

om body Thai boxing photos: Dave Fordisque / Acro photos: Acroseeds OM meets...Ruth Ashdown From Thai boxing to yoga teaching: OM catches up with former world fighting champ, Ruth Ashdown, to learn more about her incredible journey 34

om body Ruth Ashdown, 43, is a former Muaythai Her fight credentials are truly impressive as for me.” fighter and world champion — she’s also now a five times world champion, three of which Ashdown also acknowledged the role yoga a qualified yoga and acro instructor. were WBC titles at different weights, one of It’s a big contrast, but she is now taking yoga which was a diamond belt — Ashdown is could play after her eventual retirement from to a group of people who really didn’t think the only woman in the world to have one of the ring, providing a new focus and passion it was for them — athletes, fighters, men, these, alongside only three other men, all in life and in her career. Eventually, she young people. She wants to show them Thai. signed up for a yoga teacher training in India how challenging yoga can be, how it can the month after she quit fighting. improve their training, and help them find Her fights have taken her all over the some quietness of mind. “So any mental world, including Australia, China, Italy, It has brought immense benefits into her health battles that we are all dealing with, I Turkey, France and Spain, competing in over life ever since. “I feel, calmer, happier, more feel I can help them harness their strength in 100 fights. She also became well-known for self-confident, empowered, passionate, controlling that inner beast, find positivity, her spectacular walk-outs, making quite the more in control — there are so many words quietness and peace,” she says. entrance before any professional fight. I could use. But for me, it’s what I want to Although she still coaches Thai boxing in bring to others, to enable them to find it, feel Quite a journey for a young English woman the gym, she’s taken a more sedate path it, experience it for themselves.” who previously ranked WBC Muaythai following her introduction to yoga. World Flyweight and Super Bantamweight For a former world champion fighter she’s champion, as well as the former WBC She teaches strong yoga and recently also seen incredible health benefits from Muaythai International and Diamond qualified as an acro yoga instructor too. “My yoga too. champion. goal is to challenge people’s pre-conceived ideas of ‘yoga’ and share this amazing “I feel I’m in the shape of my life, body- Ashdown started training at 27, with no experience with others. Through yoga, wise. I’m not killing myself training seven prior background in either fitness or sport, you can find quietness, strength in mind days a week, cutting weight, running, and competed professionally from 2007 to and body, focus and discover that, though smashing pads, constant impact; I’m lean, 2018. In fact, she was once a photographer at challenging, it can be fun. If yoga was boring strong, toned — all from yoga!” the National Maritime Museum in Greenwich and easy, would I do it?” It’s like a new, improved version of the in London and worked for a time as a sports ex-professional athlete. “Yes, I still have the photographer. This was one of her first loves, Yoga journey body strength and muscle from being a which she studied at college. It wasn’t an instant love affair with yoga, She tells OM that she first started in Thai however. She tried it a few times, for a boxing primarily for the health and fitness challenge and to experience something new, aspect. “I started it for fitness. I wasn’t in plus as a restorative aid after all the exertions the best place at the time, but quickly fell of her fight training, but the habit never quite in love with it, got obsessed, and had my stuck. first fight within a year,” she says. “I loved the challenge of training, pushing myself, She later went to a class with a male yoga achieving, being someone, feeling good, teacher, who was also a sports mindset having focus, being part of a family.” coach. That was a key moment. “He just spoke my language. It was incredible; the She trained and worked at Crawley Martial time flew by and I’d manage balances that Arts Academy (“my family, who got me to my I’d never done before, just through the words dreams!”) but is now following her passions he used. I also felt for the first time I’d found teaching Thai boxing, yoga and acro to some quietness from the constant rampage others. of thoughts, things I needed to do, work on. The class took me to another place; it was “After more than a decade of “very hard, quite overwhelming. I felt like he was just very emotional (good and bad) years, I had talking to me; I let go of how I looked and achieved all my dreams, which I didn’t even just moved…that’s when I knew yoga was realise until I stopped.” 35

fighter for 15 years, but without the constant weight cutting and abuse of training, so my body is happy and settled.” Mindset for life “We all have bits about us and things that we Realise your potential like or don’t lie. To fully achieve in anything Her Muaythai experiences have brought with we need to get everything to the same level Although Ashdown has embraced yoga in a them incredible stories and life lessons. That to win, even if that means doing the things we big way, and is now offering classes to groups includes a realisation on the importance of don’t like. For me, that means body, training, and individuals, she remains full of love and mindset and attitude. food, and the head, and of course, self-belief appreciation for her Crawley martial arts — that was the hardest bit!” family. From the gym to the ring, and now on “I have travelled the world and learnt the yoga mat, she teaches others in the West many lessons along the way. I learnt that Learning self-belief Sussex area some of the wisdom that she’s the biggest thing that won or lost me a fight picked up along the way. was how I was feeling in my head, not my Yoga has helped her understand herself ability. There were times when I’d done all more in other ways too, as well as fostering “Share your lessons,” she says. “Know that the training, but I struggled to control my self-belief and a greater appreciation for what you’ve been through makes you who emotions and my thoughts and that often the importance of mindset. That includes a you are and be proud of that. Share those let me down; after months of training, I still greater sense of confidence and self-reliance experiences, both good and bad, and use lost the fight because of my head. It made in life. them to get others through their hard times.” me realise how powerful it was, and then I realised when I went to a yoga class and saw “Sometimes you have to do something for Special people will change your life, she a mind coach that this was something I could yourself. For many years, I wanted to achieve believes. “There are true angels out there that control, at least some of the time.” for others — for family, friends, for not being you will meet, maybe for one day, maybe for around, for trainers, and the club for all their a lifetime, and, over time, you realise that Ashdown believes that much of her hard work, and for them to be proud. But it certain words, actions or deeds that a person current insight into how the mindset affects just put too much pressure on me.” did, changed or enriched your life. I want to performance — whether that’s in life, on the strive to be one of those people, whether yoga mat, or in a fight — was gleaned through She recalls a time she spent alone abroad, it’s a few words or just my time; I want to her time in the ring. But many of the lessons where she began to feel liberated from these give and make people feel good because I’m are applicable to our ordinary lives as well. needless inner burdens. “When I spent three sure I wouldn’t have done any of the things I “Think and feel positive and you will be,” she months alone in Thailand, I’d never felt more did without encountering some of the most says. “Positive thoughts in your head and empowered; the weight was lifted and, in amazing people in my life on my journey.” positive words out of your mouth will make turn, I did all the things I’d wanted to do, but you feel that way. Believe in you and you can for myself, rather than for others.” Finally, she says don’t ever let anyone hold do anything. It’s not easy, nothing is, but start As you’d expect from a champion, Ashdown you back in life, or make you feel bad. And, with the right words and build from there. is all about breaking out of your comfort zone where possible, try to associate with those Fake it to make it, even when you don’t feel too. people who elevate and uplift you, rather confident or in control. Put on your actor face than criticise or bring you down. “It’s very on and portray this and people will believe “Do something whenever you can that easy to listen to one person’s view, the one it — and in turn so will you.” scares you, no matter how big or small — in 10 who might have something negative they’re all big things if you’re scared of them!” to say, rather than listening to just those you She believes it’s important to learn to love care about — if people see you doing well and work on the whole package, something There’s a saying that if your dreams don’t there will always be people who are jealous that her time on the yoga mat has reinforced. scare you, then they are not big enough — so or just unhappy and they will say things. But it’s time to dream and think bigger, she says. what do they mean to you and who cares This, she believes, will heighten the sense anyway? Be around people who want to help of achievement, growth, excitement and you feel good and to grow.” strength, which will, in turn, will help you to grow further. Ruth Ashdown offers strong yoga classes online and in Crawley and Haywards Heath There’s nothing wrong with setbacks or in West Sussex. She also offers Thai boxing losing either. “Lose to learn. We only grow, coaching and personal training. For more learn and build when everything doesn’t information visit: ruthashdown.com go right. This lesson made me realise how much I wanted to be a champion, it made me want to work harder to be better, to correct mistakes.” 36

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om body The Power of Savasana How the blissful practice of Savasana might just transform your life. By Paula Hines Savasana is the foundation of minutes, here is why it can be so beneficial restorative yoga. In restorative for deep relaxation and rejuvenation: yoga, props are used to provide support and comfort for the Physiological relaxation: when we move body, facilitating deep relaxation from a sympathetic nervous system state and rest. Often described as the easiest to a parasympathetic nervous system pose to do, but the most difficult to state. The weight of the physical body master, if you struggle with Savasana you completely lets go into the props or may find that the use of props transforms surface supporting it. Although we’re all your experience. If you don’t have yoga different, for the average person it can bolsters or blocks this needn’t be a barrier. take around 15 minutes to make that shift. Your props can be pillows, cushions, blankets and other items you may have Pratyahara, which translates as around you. ‘withdrawal of the senses’, the fifth of In 2014 I embarked on my own daily Patanjali’s eight limbs of yoga. This is a restorative savasana practice – The 365 state where you’re not disturbed. It is a Savasana Project (which I wrote about stage between being awake and asleep. at the time in this very magazine) – 20 You may be aware of sounds around you, minutes a day each day for a whole year. but they don’t disturb you. That’s not to say that you have to do the same. If the most you can manage on any A deeply restorative Savasana tends to given day is two to three minutes you will be around 20 minutes to allow plenty of still benefit from pausing and resting for time for these shifts to occur. this time. However, if you can manage 20 What I have discovered when I practice Savasana for 20 minutes, and have also 38

om body heard from the countless testimonials  The wisdom body (vijnanamaya Supported restorative savasana of students, is that in the beginning your kosha) represents our discernment. mind will wander or race (thinking about Stillness – restorative yoga in this SOME TIPS dinner or your to-do list is common). At instance, but also yoga nidra and sitting FOR PRACTICE: first, the physical body is a little fidgety, meditation – strengthens our ability to but then at some point it’s as though connect to our inner wisdom and have Once you have decided where you the weight of the body sinks down and clarity of judgement. Think of times in will practice, before you lie down, the thinking mind goes somewhere else. your life when you have made decisions put a cushion in place to support However, it’s not until the end of the in a tired, overwhelmed or highly stressed your head and neck. practice that it’s apparent the mind has state. Would you have made a different been elsewhere and, at the same time, decision if you had felt rested and had Carefully lie down on your back the physical body feels rejuvenated and greater clarity of mind? By tending to and place support (e.g. pillows) muscle tension is eased. It’s akin to being the wisdom body, another by-product in underneath the back of your asleep, but not the same; it’s a state that day-to-day life can be the ability to pause knees, before extending your legs is incredibly difficult to describe and can before reacting when faced with difficult out straight over them. Having only be experienced. situations. sufficient support under the knees is kinder on the lower back and The five layers  The bliss body (anandamaya kosha) is particularly important to consider the fifth and final layer. ‘Ananda’ translates if you experience back pain or have For a little more understanding on the as ‘bliss’ or ‘ecstasy’. It is our true nature, concerns around your lower back. Pratyahara state and what you might our essence. It is coming home to yourself. experience, not only in a restorative There is no guarantee that you will If your heels don’t touch the Savasana, but also during a restorative experience moving through the layers floor, take a rolled up soft towel (or pose or sequence when you’re engaging during your practice to reach the bliss similar) and place it under in a practice of 20 minutes or more, it can body. If you do, it is usually not until you your ankles. be helpful to have an awareness that from end your practice that you feel aware a yoga perspective we are more than our that you have ‘been somewhere’. It is not Ensure your head and neck feel physical body. Here’s a short overview of something that you can force or ‘will’ to comfortable. If you notice that your the koshas – the five layers or ‘sheaths’ happen. chin is pointing upward then bring that you may move through or between your chin slightly inward towards during a practice. The practice of restorative yoga is your chest so that the back of your simple, yet it can be incredibly profound. neck is lengthened. The Koshas To this day, it continues to teach me. All of the occasions when I think I have Set a timer for your allotted time.  The physical body (annamaya kosha) no time to practice, by lying down on the If you’re allowing twenty minutes, is what you will initially be aware of in floor with my props I find that afterwards then it’s a good idea to set your restorative yoga poses, particularly the I am more at ease and clear-headed, timer now for twenty-two minutes to parts of the body in contact with the plus if I do have important tasks, I am give yourself time to settle in. surfaces they’re resting on, such as the more efficient in completing them. In floor or bed, pillows, blankets, cushions other words, making the time to practice Cover your body with a blanket or and so on. Savasana or any restorative pose, even throw. Use an eye pillow or soft scarf if it’s not for as long as 20 minutes, gives to cover your eyes. Rest your arms  The energy body (pranamaya kosha) is rather than takes time. by your sides with palms facing up. enhanced by breathing practices – ‘prana’ Allow your hands to soften. You will translates as ‘life force’ and breath is one notice that your fingers will naturally of the vehicles for transporting prana curl in towards your palms. If placing through the body. your arms by your sides doesn’t feel comfortable, try resting your palms  The mind/emotion body (manomaya down on your lower abdomen. kosha) incorporates the whole nervous system, including the brain. Sensory Before you completely settle withdrawal (the ‘Pratyahara’ state into your supported restorative mentioned earlier) is rejuvenating for this Savasana, allow around thirty to layer. This place of sensory withdrawal 60 seconds to see how you feel. Is can also be reached via yoga nidra. Deep there anything you can do to make rest and deep sleep regenerates the mind/ yourself even ten per cent more emotion body. comfortable? Make any adjustments you need to until you no longer have Edited extract from Rest + Calm by Paula Hines, published the desire to move. by Green Tree and out now (Paperback: £14.99) 39

om body Keep up the yoga habit 5 tips on how to stick with the yoga habit. By Jinis Lai Even if you love yoga, “ calendar saying ‘take a break and yoga sometimes it’s easy to drift would be lovely’. This will remind you away from your practice and that taking time for yoga will help your find distraction elsewhere. Don’t worry, most mind, energy, flexibility, strength, and people are guilty of slacking inner peace — only positives come at some point! So here from a yoga practice. are some quick tips to help make it to the yoga 4. Mix it up mat on a regular basis. There are many types of 1. Keep it simple yoga, so why not mix it up? If you have time to To practice yoga you practice in the morning try do not need a lot of some light stretching and equipment, all you need is breathing to wake yourself yourself. Did you know simple up. If you are keen for an breathing and stretching afternoon session, do some exercises constitute yoga? This more dynamic yoga such as can even be done Mobility Flow or Ashtanga to on your bed for 15 minutes in build your strength. And then, the morning. in the evening, give Restorative or Yin Yoga a go — a more meditative “Only positives style of yoga will help you relax and come from a wind down your day. yoga practice. 5. Join a club 2. Start small you love Remove the guilt of not making it to your Try a variety of studios or gyms before mat and make a more realistic you commit — one with an environment promise to yourself. Begin by that suits your aura and energy, or a committing to one or teacher you like, or a place with a wide two days a week. If variety of classes or just that one class you cannot do it on that makes you feel good. Monday, then do it on Tuesday; relieve Most of all, remember the pressure and that everything follow how you feel. you need is already within 3. Reminder you — strength, to self compassion, peace and love. Just keep Pop a little message to yourself practicing! Yoga is on your mirror or your phone a mirror to look at ourselves from within. Jinis Lai teaches a range of yoga classes including Mobility Flow, Rocket, and Hot Yoga at JOHN REED London (Johnreed.fitness/uk/club-london). Find her on Instagram @Jinisyogi 40

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Yoga Retreats 2022 You need a vacation! Nothing beats the blissful magic of a yoga retreat and now that travel restrictions are lifting it’s time to treat yourself once more to all the yoga, scrumptious food and zen vibes you can handle. A yoga retreat is the best post- pandemic prescription there is! We’ve selected the best of the best so you can plan your happy holidays from here. Contents Page 44 Yoga Rocks Page 60 Yoga & Sailing in the Page 46 The Big Retreat Festival Greek Islands Page 48 Forest Retreats Page 50 Suryalila Retreat Centre Page 62 Santillan Retreat Page 51 Yoga, Chanting & Page 64 Miracle Breath Page 66 Embodied Island Flow Philosophy Retreat Page 68 Azulfit Page 52 Huzur Vadisi Page 70 Transformation Page 54 Vegan Camp Out Page 56 Adventure Yogi Meditation Retreat Page 58 Yoga Retreats with Page 72 Recharge & Renew Yoga Rachel Lovegrove Retreat in Gocek 43

Special Report: Travel ✈ Yoga Rocks Where: The south coast of Crete, Greece When: May - October Stunning island paradise retreats Tell me more: grown in Crete. The stunning scenery, from wild Yoga Rocks sits in a fantastic location in Crete, beaches to rugged mountains and deep valleys, perched on an incredible bay overlooking the sea. means perfect conditions for a great variety of Mouth-watering food and talented, dedicated really tasty fruit and veg. Scrumptious nutrition yoga teachers. The retreat magic is completed by leaves guests glowing and invigorated. the friendly, attentive and experienced team… Why not visit in 2022? The Yoga Rocks team is simply one of the best places to feel good, relax, passionate about what they do, supporting you develop further, let yourself be inspired, get with the booking process right through to arrival. energised or let your mind wander. Unravel and go with the flow. Watch as your yoga practice softly unfolds, and you rediscover your Yoga Rocks runs friendly and accessible yoga sparkle and feel more alive. retreats on one of Greece’s most stunning islands, Suitable for: Most weeks are suitable for all levels and in one of the most amazing locations. Right though some are more active than others. Ask the on the sea, you can go from bed to beach in 60 venue if unsure: the staff there are always happy seconds for a refreshing and mood enhancing to help you decide which retreat would work best dip in crystal waters. Most choose to move a little for you. slower and dive deep into rest and relaxation. Accommodation: All en-suite rooms face the The rooms, yoga shala and all-day breakfast sea with balcony or veranda and twin beds or lounge all enjoy an impressive view of the bay double bed. and endless sea. Explore deserted beaches, How much: €850 for shared room, singles for a bask in the delicious sunshine or, for the more supplement and longer stay discount available. adventurous, the swimming and snorkelling are Includes: help yourself breakfast, drinks and out of this world. snacks available all day; two massive vegetarian buffets for lunch and dinner; yoga each morning Each retreat is different; the knowledgeable and most afternoons except on Saturday and down-to-earth teachers all craft inclusive (changeover day). retreats allowing space for recuperation and growth. As for the yoga, there’s something for Where to book: yogaholidaysgreece.com all tastes: Hatha, Vinyasa flow, Ashtanga (both Get social: self-practice and led), Yin, pranayama, restorative, meditation and chanting. Each week is different! @yogarockscrete yogarocksretreat And the food is pretty awesome too. Yoga Rocks is lucky to have access to amazing ingredients all 44

https://yogaholidaysgreece.com

Special Report: Travel ✈ Where: Lawrenny, Pembrokeshire Coast National Park, Wales When: June 3-6, 2022 The Big Retreat Festival One big, wonderful weekend in Wales Tell me more: eight key areas included in the ticket price. From experiences you may have enjoyed before to Welcome to The Big Retreat Festival: three discoveries that will blow your mind. uplifting, unforgettable days to relax, reflect and rebuild. Welcome to bands, books, inspiration, The main stage, overlooking the beautiful energy and calm – to an adventure for all five Cleddau estuary in the fresh open air of the senses. Welcome to yoga, fitness, invigorating sea Pembrokeshire Coast National Park is the feel-good air, and a chance to leave the world behind on this heart of the festival. stunning, unspoilt western edge of Wales. Your hosts will have left nothing undone to help you find A wide range of workouts, live music, comedy, your feel good! meditations and inspiration from incredible headliners awaits. Try the latest trends in wellness, The Big Retreat Festival is committed to catering movement and mindful moments from some of to all tastes and filling your days with feel-good the industry's top experts, including Maude Hirst, magic. So, it offers over 200 carefully curated Dylan Ayaloo, the one and only Mr Motivator and events, experiences, workshops and talks in comedy duo The Scummy Mummies. By night, 46

the dark sky turns into a celestial camping areas, plus camper and caravan ceiling of activity with headline bands pitches. Junior tickets are available at including Reef and Toploader taking to £92.95 (incl. booking fee) for children the stage. aged 5-15 years, with babies and under 5s entering free. If you’re looking for a soulful reset and reconnect, then the Soul Space is Over 200 activities included in your for you. Want to know your Hatha from ticket price including yoga/fitness your Kundalini? How to make your classes, cookery demos/gin workshops, singing bowl sing? Discover your limits workshops and talks in the self-help and surprise yourself with a breathwork talk tent, entertainment, arts and crafts, session in an ice bath. Or turn up the gong baths. Extras include: massage, ice heat with a fire walking session, craft a baths, cacao healing, fire walking. mandala or discover the magic of a cacao ceremony. Where to book: Suitable for: Everyone! How much: Tickets start at £185.90pp thebigretreatfestival.com (incl. booking fee) with a choice of three Get social: @thebigretreatfestival https://thebigretreatfestival.com 47

Special Report: Travel ✈ Where: Hill Farm, Tintern, England Forest Retreats Festival retreats and forest fun When: Day and weekend retreats from April to September Weekend Retreats: 8-10 April; 13-15 May; 24-26 June; 16-18 September Day Retreats: Saturday 30 April; Saturday 11 June; Saturday 3 September Tell me more: Retreat to the forest and nurture your wellbeing on a Forest Retreat at Hill Farm Tintern. The 15-acre eco-retreat overlooks the Wye Valley, an area of outstanding natural beauty. Hosted by husband and wife team Hayley and Tom, these weekend and day retreats include yoga (Hatha, Vinyasa, Yin) and meditation, the ancient Japanese art of Forest Bathing (Shinrin Yoku), sound healing (weekend retreats), a wood-fired eco spa with hot tub, sauna and cold plunge pool, delicious vegetarian food (with all dietary requirements catered for) and optional holistic treatments. Featured in The Guardian as one of the top 10 spa and wellbeing holidays. Suitable for: All levels. Yoga practice can be adapted to suit. Accommodation: Accommodation for weekend retreats include a self-contained ‘Room with a View’, two large yurts accommodating up to four persons and a smaller two-person yurt. Camping options also available where you can bring your own live in vehicle or tent. The two- and four-bed yurts if not filled by a group must be shared. Camping is available for two individuals or one couple (bring your own tent). 48

How much: Retreat to the forest and nurture your wellbeing. Forest Retreats offer weekend, day and Room with a View: £395 based on 2 persons sharing; Yurt evening Yoga and Wellness Retreats based at Hill Farm, Tintern, overlooking the beautiful (sleeps 2): £370 based on 2 persons sharing; Yurt (sleeps 4): £360 based on 3 persons sharing; Camping (bring you own Wye Valley. On a weekend retreat expect Yoga and Meditation practices, tent, maximum 2 persons): £250. Option of securing your Shinrin Yoku (forest bathing), sound healing, a wood fired eco spa, place with a 25% deposit, the remainder due one month delicious vegetarian food and optional holistic treatments. before the retreat begins. Accommodation options include a room with a view, off-grid yurts and camping. All food and activities included, but optional treatments For more information on our retreats, please visit our website extra. httpws:w//wfo.froersetrsettretartes.actos.u.cko.uk Where to book: forestretreats.co.uk Get social: https://beyourspirit.co.uk @forestretreats @forest_retreats 49

Special Report: Travel ✈ Where: In the heart of Andalusia, Spain When: All year round Suryalila Retreat Centre Celebrated yoga retreat centre in southern Spain Tell me more: 200 hour yoga teacher trainings with master yoga teacher and Suryalila director, Vidya Heisel With a certificate of excellence from Trip Advisor, (visit: froglotusyogainternational.com for teacher stunningly beautiful Suryalila Yoga Retreat training information). Centre, in the heart of Andalusia, welcomes independent hotel guests as well as hosting Located close to the beautiful cities of Cadiz, international yoga retreats and yoga teacher Ronda and Seville, excursions are offered to all trainings. Experience gourmet vegetarian three of these cultural hotspots. Fly to Seville, cuisine, and enjoy the all-inclusive facilities at Jerez de la Frontera or Malaga, and the venue can this peaceful location nestled in the foothills of arrange a shuttle service to pick you up. the Grazalema mountain range. Suryalila offers Suitable for: There are retreats here for all levels daily world-class yoga classes, a salt water pool, of practice. Suryalila Retreat Centre offers both a sauna and bespoke massage treatments, all in dynamic Vinyasa Flow classes as well as Yin and a warm and tranquil environment. All classes and more restorative classes. retreats are delivered in English. The international Accommodation: There are accommodation staff here create a warm, friendly and comfortable options to suit all budgets, from glamping to environment. Visit for a few days break any deluxe suites. time, or join one of the many varied retreats and How much: Nightly price: €75-175 per night, holidays offered throughout the year. depending on accommodation. All prices include three organic buffet meals, yoga classes and use A wide selection of handcrafted in-house of facilities. retreats are available: adventure and yoga; Where to book: suryalila.com yoga, nature and white villages; horse riding and yoga; hiking and yoga; summer sanctuary; relax Get social: and restore. (For the full retreat calendar visit: suryalila.com/yoga-retreat-calendar). @suryalilayoga Suryalila Retreat Centre The venue also offers three-week intensive 50