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contentsfeatures

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40| THOSE WHO CAN, TEACH

Your teacher training special report.

By Sue White

52|DONT QUIT YOUR DAY JOB

You might be surprised what your yoga

teacher gets up to outside the studio.

By Katie Brown

56| GOOD FOR YOU

How your practice improves your health.

By Katherine Griffin

68| FUTURE YOGA

Where is yoga headed from here?

By Brook McCarthy

on the coverJanuary 2014

Cover creditsModel: Kino MacGregor

Photography: DAVID MARTINEZ

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TEACHER

TRAINING

ANNUAL

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conscious yogaathletica


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practice34| BASICS

Upward Extended Foot Pose: build core strength

while developing stability and stillness with

Urdhva Prasarita Padasana.

By Nikki Costello

49| HOME PRACTICE

Well grounded: rooting down through theearth lets you stay strong and flexible, even

when life tries to throw you off balance.

By Deborah Burkman

79| MASTERCLASS

Depth perception: use this quieting twist

to pause and check in with your inner life.

By Annie Carpenter

86| ASK THE MENTOR

How important is your voice when teaching?

departments 92| ASK THE EXPERT(S)Our experts share: why I became a teacher

and what I wish I d known back then.

inspiration15| OM

Find your happy place; keep cool with sweet

treats; tame tension in your neck and shoulders;

get outdoors for ultimate health; spot a safe

self-tanner; up your vitamin D levels.

26| LIVING YOGA

Its a womans world: why are more women than

men drawn to yoga? By Katie Manitsas

30| WELLBEING

Bypass burnout: learn to take time out before

you work yourself into a rut. By Diana Timmins

64| ESSAY

What catching pneumonia taught Victoria Penko

about yoga teaching and herself.

contents

PHOTOGRAPHY

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90| NEWS AND REVIEWS

Books, DVDs, apps, websites and worthy

causes: our pick of the best.

114 | THE AYJ INTERVIEW

Tibetan Buddhist Robina Courtin on having

the courage to change your thoughts.

By Tamsin Angus-Leppan

travel72| FINDING NEVER NEVER LAND

A traditional Sri Lankan working village offers

a rare yoga retreat experience. By Kris McIntyre

health22| JOIN CLUB MED

The Mediterranean diet just got even better

for you. By Lavinia Spalding

reader offer96| SUBSCRIBE

Subscribe for two years and well add

two bonus issues to your subscription!

January 2014

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editors letter

A teacher affectseternity; he can

never tell where hisinfluence stops

Henry Adams

Both of my parents were high school teachers before they retired.

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BACKGROUNDILLUSTRATION:

iSTOCKPHOTO.COM/MXTAMA

contributors

Brook McCarthyBrook McCarthy is a yoga teacher

and Director of Yoga Reach online

marketing consultancy. She helps

yoga teachers to magnify their

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YogaReach.com.au or follow Brook

on Twitter @YogaReach.

Kris McIntyreKris McIntyre is a Ryoho yoga

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the host of Australias YOGA TV

which has been syndicated around

the world. She currently teachespublic yoga classes in Sydney and

seasonal yoga retreats with Peppers

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and Lake Crackenback Resort

& Spa in the Snowy Mountains.

krismcintyre.com

Victoria

Penko9 L F W R U L D

Penko spent

her late teens

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reporting for UK magazines and

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feeling there was something more

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surfaced when she was offered

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of the disappeared for Amnesty

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to contribute and now works in the

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programs. Shes also a yoga teacher.


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talk to us

BACKGROUNDILLUSTRATION:iSTOCKPHOTO.COM/BEAKRAUS;13WAYSTOBEKINDER...PHOTOGRAPHY:iST

OCKPHOTO.COM/GLOBALSTOCK

Want to see yourself, a family member,

a friend or even a pet in a future issue

ofAustralian Yoga Journal? Send your

pics (high resolution jpgs are preferred)

to [email protected].

...READERS PIC ...

CORRECTIONIn the articleAt the Beach(issue 31, p82) we state that more kid-

friendly yoga sequences are available at overthemoonstudio.com. This is incorrect

the sequences are actually available on the Yoga Education Resources website at

yogaeducationresources.com.au . We apologise for this error.

We aspire to inspire

I picked upAYJ for the first time at

the airport on my way to a meditation

retreat. I have recently incorporated yoga

and meditation into my life to assist with

GHSUHVVLRQ DQG ORZ VHOIHVWHHP , ZDQWHG WRthank you for producing such an inspirational

and aspirational magazine. As someone who is very new to

PHGLWDWLRQ 6DOO\ .HPSWRQV DUWLFOH 2Q WKH 5LJKW 7UDFNhelped me feel more committed and connected to my practice.

Im so relieved to know Im not the only one who has a monkey

mind and often feels frustrated during meditation! Meanwhile,

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Everything in moderation, DEVROXWHO\ ORYH P\ Yoga Journal WKH

stockpile of editions in my living room

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and motivation to continue and enhance

P\ \RJD MRXUQH\ :KLFK LV ZK\ , ZDV D OLWWOHdisappointed to come across a couple of

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encourage yogis to try a pavlova that includes

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Similarly, we can make myriad healthy

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why would a yoga magazine advise people

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the lifestyle of a healthy yogi? Just ask any

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needs to start incorporating the same sort of

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XS IURP DQ\ RQH RI WKRXVDQGV RI JORVV\WUDVKmags. I want to continue looking forward to

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magazine to drift into the same category as

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MIA MARTIN

Ed: Thanks for your feedback, Mia. Im a

firm believer in enjoying the wonderful life

Ive been blessed with, and think that the

pavlova in question (as the recipes states)

should be saved for special occasions, when

a little enjoyment is warranted. Also, a glass

of red wine a day has been shown to offer

health benefits, but if you dont want to drink

This months winning

letter has scored

Sarah a $150 Eco

Yoga Store voucher.

Email your letter to

[email protected]

or snail mail it to

PO Box 81,

St Leonards,

NSW 1590.

Include your

full name andaddress. Prizes

available to

Australian and NZ

residents only.

it, you dont have to all the more for me!

But seriously, Yoga Journal is for everyone,

and our aim is to provide a holistic view of

a healthy lifestyle that includes diet and

health as well as asanas and meditation.

WRITETOUSANDWIN!


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Crane Pose. Because it takes

concentration and strength.

And I feel I have achieved

something after Ive done it.

KRISTIN TUCKER

Ardha Chandrasana because

I am half the moon!

LUCY ALEXANDER

Tree for me. As I see how

strong and flexible trees are

and I visualise I can take on

all the beautiful qualities of a

tree when I am in this pose.

LESLEY CHRISTIAN

Urdhva Dhanurasana.

Confronting, difficult

and grunt-eliciting but

a fabulous confidence

building, strengthening

and releasing asana.

AILEEN DAVID

Savasana - if I can stay still

for Savasana Ive nailed my

practice!

KERRY LAMONT

Headstand, king of asanas...

because it makes me

appreciate life more when

upside down.

AYMAN KHATIB

Handstand, nothing like

changing your perspective

and realising your strength.

NEEN WAT

Happy Baby - dont care

bout nuthin when Im

doing happy baby.

KIMMIE CLINEN

Any arm balance that I nail.

Because its an arm balance,

and because I nail it.

HELEN JOHNSON

Join us on FB!

facebook.com/

australianyogajournal

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...WE ASKED ...

:KDW WLPH GR \RXlike to practice?

I like to do my yoga practice

before bed in the evening.

Gets the days events

processed and makes for a

good nights sleep.

RUTH HULBERT

Its different every day

and doesnt always involve

rolling the mat out.

ANNA K ELLY

Any time, but particularly

early morning when

everyone else is in bed so I

can find my peace.

JILL GREENSMITH-TUCKER

Join our 3750+ Facebook friends! Like us

at facebook.com/australianyogajournal

We want to hear from you! Email your thoughts, photos,ideas and requests to [email protected]

you tell usWe asked our Facebook friends: which pose makes you feel powerful, and why?

The most popular pose was Warrior II because, as teacher Marcus Felicetti says, Thats

what its designed to do. You open the body up and stand firm, squeezing the earth, feeling

the kinetic energy rising into your sacrum, which is the source of your physical power.

But there were plenty of other responses, with interesting reasons behind them:

Vale, Roma BlairAll of us here atAustralian Yoga

Journalpay tribute to the mother

of yoga in Australia, Roma Blair, who

has passed away at the age of 90.

Roma (Swami Nirmalananda) died on

Tuesday, November 5, 2013, in Burleigh

Heads, Qld, after becoming critically ill.

A successful model, Roma was only 18

and living in Java during WWII when she

was taken as a POW by the Japanese. She

was held in an internment camp for threeand half years, during which time she gave

birth to a son and suffered from severe dysentery. After the war,

plagued by ill health and nightmares, Roma was introduced to yoga.

After returning home to Australia, she started the Roma Blair

Yoga Clubs and brought yoga to the homes of millions of Australians

through her national TV show Relaxing with Roma. In 1967 she

founded the International Yoga Teachers Association, headquartered

in Sydney, the first association to professionally train yoga teachers

as a non-profit registered organisation. At the age of 43, Roma

became Australias first female swami.

Earlier this year Roma told Yoga Journal, If I went to God tomorrow

I know what I can and Im quite happy and Im quite prepared for it.

J A N U A R Y 2 0 1 4

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next issueSummers in full swing, and

Yoga Journalis loving life.Join us for new inspiration,

better health and poses to

challenge and empower:

Lengthen your spine and

expand your breath with

Extended Side Angle Pose

Strengthen your bones

with food

Release tension and

find stillness at the endof a busy day

Australian Yoga Journal

February/March 2014 issuegoes on sale Thursday,

January 13. Grab your copy

or subscribe today!

Subscribe to our printor digital version.See page 96 or visityogajournal.com.aufor more information.

02 6161 1462 courses@

dru.com.au www.dru.com.au

Want to be ayoga teacher?

Make it Dru!

YOGATransform your life with yoga. Be who you want to be!Dru Yoga Teacher Training


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BACKGROUNDILLUSTRATIONSTHROUGHOUTOMS

ECTION:iSTOCKPHOTO.COM/MARINAMIK;PHOTOGRAPHY:

MICHAELSCHOENFELD

om

embracing the elementsKim Rintel (pictured here in Salt Lake City, US) has taught in the US and now in Australia where

she teaches Vinyasa yoga, Trauma Sensitive yoga and meditation in Victoria. "Yoga is life and

life is yoga, to me both are a constant balance of my external and internal environment," she

says. "I like to take in what's around me and mesh that with whats going on within my mind

and body. Doing yoga outside feels like a deeper and more heart-opening experience."

YOGA STARS Want to see your photo here?

Send your pics to [email protected]

J A N U A R Y 2 0 1 4 Y O G A J O U R N A L . C O M . A U 1 5


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HAPPY PLACEThe latest science offers some simple

things you can do to beat stress

Results of a study published in

the journal Psychological Science

showed that breaking into a

genuine smile, one that engages not just the

muscles around the mouth but also those around

the eyes, can measurably lower your heart rate

after a stressful event. Whether you feel happywhile smiling doesnt matter, says lead author

Tara Kraft, a doctoral candidate in clinical

psychology at the University of Kansas, US.

Muscle activation alone does the trick.

SMILETHERAPY

in good companyRecent research at the University of Hawaii, US, shows

that stress can be as contagious as the common cold.

We pick up the negative attitudes and even the

negative body language of stressed-out friends,

family members and colleagues. Pay careful attention

to the emotions you experience in anothers company,

says psychology professor Dr Elaine Hatfield, the

studys lead author. If theyre negative, dont take

on too much. And if theyre positive, seek out that

persons company.

be here now

According to new research done at the

Center for Mind and Brain at the University

of California, Davis in the US, focusing on

the present moment can significantly reduceyour levels of the stress hormone cortisol.

If you start rehashing the past or worrying

about the future, try drawing your attention

back to the present by focusing on the

sensations of your own breath,

recommends lead author Dr Tonya Jacobs.

According to Dr Mathew White, a lecturer

at the University of Exeter Medical

School in the UK, looking at water is a mood enhancer.

Water feels good to us perhaps because 60 per cent

of the human body is comprised of it and because we

gestate in amniotic fluid. Visiting the ocean may have

more of a calming effect than being near a river, lake or

stream. And the positive effects could be cumulative

over multiple visits, says Dr White. If you cant get to

a body of water, try adding a water element to your

backyard or verandah.

A new study published by Swedens University

of Gothenburg found that as choir members

sing together their heartbeats begin to

synchronise, which results in a calming effect on the

mind and body. Other studies have shown that singing

releases feel-good endorphins. And

a 2010 study by researchers in the

United Kingdom and here in

Australia found that singing lowers

levels of depression and anxiety

and improves a general sense of

wellbeing in the elderly. The

respiration involved in singing

slows down the heart rate and

calms the nervous system, says

Gothenburg study author Dr Bjrn

Vickhoff. Someday, we may even

have prescriptions for stress that

include recommended songs

likely those that have a slow, easy

tempo and are especially relaxing.

LP PRUH WKDQ RN

Carnegie Mellon University, US, released a new study that offersthe first proof that self-affirmation can protect against the

negative effects of stress. Study subjects suffering from chronic

stress solved 50 per cent fewer test problems than those who were

under less stress. But when the stressed-out subjects completed

self-affirmation activities, such as writing about healthy personal

relationships or other matters that were important to them, they

performed just as well as their less-stressed counterparts, perhaps

because they felt calmer and more confident, says study co-author

Janine Dutcher. Before a test, annual performance review or first

date, remembering your personal values can help you to focus

and succeed, she suggests.

DIVE IN

GLEECLUB

wellness

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When filling

moulds, leave about

half a centimetre at the

top of the mould, to

allow for the mixture

to expand.

Use freshly-

squeezed juices like

OJ for added sweetness

and flavour,

or milk or soy for creamy

mixes. Coconut wateror coconut milk

work, too.

Use ice block moulds

made with BPA-free

plastic, such as Tovolos

range (visitshopnaturally.com.au).

Very juicy fruits,

like melons, have a

high water content and

may not need extra liquid to

pure. If you start with

frozen fruit, you may need

to add up to cup

more liquid.

PHOTOGRAPHY:iSTOCKPHOTO.COM/MAGONE

food

beauty barThe seasons coolest treats are loaded

with good-for-you antioxidants and

no added sugar

In a blender or food processor,

combine 2 to 3 cups

fresh fruit chunks

and to cup

juice or milk. Blend

until smooth, or

pulse until slightly

chunky. Spoon into

ice block moulds,

insert sticks and

freeze for six hours

or overnight. Makes

six to eight iceblocks.

J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 1 7


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tension

tamerStrengthen and release to easeneck pain

If you have tightness or tension in your neck,

certain poses can be difficult, and practising

them out of alignment could lead to injury. Yoga

teacher Desire Rumbaugh, creator of the DVD

Yoga to the Rescue for Neck and Shoulders, says

the best way to ease tightness or pain in the neck

is to address it at its roots in the upper back and

shoulders. Many daily activities have us hunching

over and rounding forward. The result of this is

a collapsed chest and tight shoulders, which pull

on the neck. Yoga can help by strengthening

the upper back to maintain the spines natural

curves and by stretching the chest and front of

the shoulders to release the neck.

To let go of tension in the neck, shoulders, and

upper back, hold each of the poses below for five

breaths, says Rumbaugh. Adjust if you feel strain

in your neck or shoulders.

Text neck. Its a term

coined by chiropractor Dr

Dean Fishman to describe

a particularly modern

form of neck pain caused

by bowing your head over your text messages.

6PDUWSKRQHV DUHQW WKH RQO\ FXOSULWV ORRNLQJ

down at a tablet or anything else in your hands

for an extended period can put pressure on your

neck and lead to stiffness and discomfort.

Harvard ergonomics professor Dr Jack

Dennerlein, author of a study on the ergonomics

of tablet use, suggests using a stand, especially

when youre using it for an extended period of

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and puts your device in a position that doesnt

require you to bend your neck to look down. For

shorter sessions, change positions often. And

try not to get so immersed that you ignore the

twinges that tell you its time to look up.

Smarter

device use

can keep your

neck pain-free

TENSION-RELEASING POSES

Wide-Legged Standing

Forward Bend

Hold a belt if your shoulders are

tight. Reach your arms forward.

Downward Facing Dog Pose

Rest your forehead on a block

to release the neck. Keep arms

active and chest open.

Supine Twist

Expand your chest and let your

inner shoulders gently stretch.

HEADS UP

Childs Pose

Place your arms and forehead on

a bolster, allowing your neck to rest

in a neutral position.

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body



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into the wild Seeking a path to good health?Get yourself outsideStep into a dappled glade. Inhale the fresh air. Gaze

up through the branches and feel your tension melt

away. Researchers already know that a walk in the

woods has measurable benefits for the brain and

body. But a recent study by scientists in Zhejiang

Province, China, goes further, finding that time

spent in the wild may actually prevent disease.

Researchers sent 10 young men on a two-day

trip to the lush Wu Chao Mountain forest; another

10 went to a nearby city. The groups stayed in

comparable hotels, ate the same meals and walked

outside for about three hours each day. In the end,

the forest group had lower levels of natural

chemicals that promote high blood pressure and

inflammation, less evidence of oxidative stress

(the unchecked activity of free radicals) and

more white blood cells linked to immunity. They

also reported feeling less anxiety, depression,

anger, and fatigue and having more vigour

than the less fortunate urban group.

Did you love Babar the elephant as a kid? Well, he's all grown up now and loves

his yoga, just like you. Get yourself one of these adorable Babar tote bags from

Out of Print Clothing (US$18, outofprintclothing.com), which celebrates the

world's best stories through fashion and design. For every product sold, Out

of Print donates a book to a community in need through Books For Africa.

ELEPHANT POSE

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outdoors



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beauty

thesafersafe tan

How to get the safest glow sans sunshine

How safe is that sunless tanning mousse

youre currently massaging in? Many

tanners on the market are laden with

ingredients that really have no place on

your skin, but there are healthier options.

Harsh chemicals such as certain oils,

SDUDEHQEDVHG SUHVHUYDWLYHV ILOOHUV DQG

fragrances can all be irritating to the skincausing topical dermatitis, aggravating

allergies and sensitive skin, says Kimmie

Worley, managing partner of Chocolate

Sun, available at iamnaturalstore.com.au.

Some chemicals in beauty products

have even been linked to cancer and

immune dysfunction, so the fewer

chemicals in your product, the better.

Look for products that use pure and

natural ingredients, adds Worley.

Aust ra lian bra nd Ec o Tan wa s

founded by Sonya Driver when her

sister's melanoma diagnosis pushed her

to research safe tanning options. She was

stunned to learn safe tanning was a loose

term in the world of tanning marketing.

I was determined to develop a safe

tanning option for her, she says.

Eco Tan made Australian history by

becoming the first tanning company to be

certified organic. The colour is made from

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orange tones present and the formulations

are free of nanoparticles so they dont

break the skin barrier and enter the blood

stream. Instead it works on the outer dead

layers of the skins surface only.

Thes e ar e al l smal l step s so me

savvy companies are making in

replacing chemicals in tanners with

natural alternatives. But be mindfulRI JUHHQ ZDVKLQJ PDUNHWLQJ VSLQ

used to deceptively claim a product is

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Our skin is our largest organ, and

much of what we put onto it gets absorbed

into the blood stream, Driver says.

Here are some ingredients to look out for:

tSynthetic colour pigments made from

coal tar. Animal studies have shown

almost all of them to be carcinogenic,

warns Driver.

tFragrance can indicate the presence

of up to 4000 separate ingredients, many

toxic or carcinogenic, Driver adds.

tPropylene glycol. In a nutshell its a petrol

chemical that penetrates the skin and can

weaken protein and cellular structure.

The jury is stil l out on using tanners

during pregnancy, adds Worley. Speak

directly to your doctor to have them give

their approval for any skincare routine

or treatment you may want to partake in

during pregnancy, she says.EMMA BANGAY

SAFER TANNERS TO TRY

Eco Tan Organic Invisible

Tan, $34.95, ecotan.com.au

Lavera Organic Fake Tan

$34.95, nourishedlife.

com.au

Santorini Sun

Everyday Gradual Tan

Moisturiser$23.95,

santorinisun.com

Solar Translucent

Bronzerby Vapour

Organic Beauty, $36,

iamnaturalstore.com.au

Chocolate Sun

$44, iamnatural

store.com.au

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Vitamin DThe sunshine vitamin

Vitamin D is essential for maintaining strong bones andmuscles, as well as overall health and wellbeing. Unlike other

vitamins and minerals the amount of D found in foods is very

small, so its very hard to get what you need from your diet.

The best way to get D is to expose your bare skin to

sunlight ultraviolet radiation from the sun is necessary for

the production of vitamin D in your skin but you can also

get D from supplements if youre running low or youre

worried about exposing your skin to the sun.

In summer, a few minutes of sun on your face, arms and

hands is plenty. Regular exercise can also help your body to

produce vitamin D.Vitamin D deficiency might not have any obvious

symptoms. If youre worried, ask your doc for a blood test.

73Percentage of

Australians who

have low levels

of Vitamin D, according to

Professor Michael Holick

from Boston University, US,

a translational physician-

scientist.

health

J A N U A R Y 2 0 1 4

TEACHER

DISCOUNTTo honour all the amazing Yogateachers out there doing a

fantastic job of bringing Yoga

to the people...

TEL 02 8005 0538www.ecoyogastore.com.au

[email protected]

CALL OR EMAIL US TO PLACE YOUR ORDER

Kits and Bodha clothing not included.

Teaching qualitfication required.

OFFER ENDS 15 MARCH 2014


22/116

eating wisely

For breakfast tomorrow, how about a bowl of tangy Greek

yoghurt topped with fresh apricots, almonds and a drizzle of honey?

For lunch, how does a peppery rocket salad with cucumbers,

radishes, feta, mint and olives sound? Or a hearty pumpkin soup

with tomatoes, turmeric, cinnamon and coriander? Dinner might

EH RUHFFKLHWWH WKH VPDOO SDVWD GLVFV IURP 3XJOLD WKH KHHO RI WKH

,WDOLDQ ERRW FRRNHGal dentewith chopped broccoli rabe or rapini,

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oil, minced fresh garlic, hot red chilli and lemon zest.

If these dishes sound delicious, its because they are. If they sound

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Of course, this probably isnt the first youve heard of this diet,RIWHQ UHIHUUHG WR DV WKH ZRUOGV KHDOWKLHVW 0HGLWHUUDQHDQ FXLVLQH

has been a source of interest since the 50s and 60s, when nearly

12,000 men from seven countries participated in a celebrated

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elements of cuisines from Italy, Spain, Greece, Southern France

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A multitude of studies have since reported the diets long list of

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ingredients are accessible and the recipes are surprisingly simple.

HEALTHY HEARTS AND MINDS

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UHLQYLJRUDWHG QRW RQO\ E\ QHZ UHVHDUFK LQWR KRZ LW DIIHFWV ORQJWHUP

health but also by fresh culinary influences that broaden its appeal.

A recent clinical trial tracked 7447 participants with major

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One of the worlds oldest and most healthful

cuisines just got easier and more delicious

By Lavinia Spalding

joinclub med

PHOTOGRAPHY:M

ARKROPER,2013

22 YO GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4


23/116

VEGETABLE BAKE (BRIAMI)

SERVES 6

1 medium eggplant,cut into large cubes

salt

2 medium zucchini, cut

into 1cm slices

2 medium carrots,cut into 1cm slices

250g broccoli, cut into large florets

250g cauliflower, cut into large florets

3 small brown or red onions,cut into quarters

3 medium potatoes,

cut into 1cm slices

2 small red capsicums,cut into large chunks

2 cloves garlic

cup extra virgin olive oil

3 medium tomatoes,blanched and peeled

(or

1 x 440g can whole peeled tomatoes)

1 cup hot water freshly milledsea salt, to taste

freshly ground black pepper,

to taste

dried oregano, to taste

crusty bread, to serve

Method

1 Preheat oven to 180C (160C

fan-forced).

2 Place eggplants in salted water for

20 minutes to draw out bitterness,

then drain.

3 Place drained eggplants, zucchini,

carrots, broccoli, cauliflower, onions,

potatoes, capsicum, whole peeled

garlic cloves and olive oil in a large

baking dish on the stovetop and saut

over medium heat for 510 minutes

(do not brown).

4 Add tomatoes and hot water and mix

well, then season to taste, add oregano

to taste and bake for 30 minutes,

checking regularly and adding extra

hot water if necessary.

5 When vegetables are cooked and

sauce is thick, serve with crusty bread.

The Mediterranean Diet

($34.99) is published by

Pan Macmillan Australia.



24/116

New England Journal of Medicine, found that

people with previous coronary incidents

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to 50 per cent higher risk of heart attack

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In fact, the evidence from the first fouryears of the study was so strong that the

researchers decided to end the trial early.

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ODUJHVW RI LWV NLQG WR GDWH SXEOLVKHG

in the journal Neurology suggests that

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may help stave off dementia. Four years

after more than 17,000 men and women

shared data about their diet, the study

reported that those who adhered to the

0HGLWHUUDQHDQ GLHW ZHUH SHU FHQW

OHVV OLNHO\ WR KDYH H[SHULHQFHG FRJQLWLYHproblems such as memory loss.

Studies have also shown that the diet

promotes a longer life in general and,

specifically, reduces the risk of diabetes

and bowel and prostate cancers.

THOU SHALT BE HEALTHY

Dr Catherine Itsiopoulos, associate

professor in dietetics and human nutrition

DW /D 7UREH 8QLYHUVLW\ LQ 0HOERXUQH

KDV EHHQ VWXG\LQJ WKH 0HGLWHUUDQHDQdiet for more than two decades. Dr

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parents, has put together a cookbook

called The Mediterranean Diet 3DQ

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VRPH RI WKH H[DFW PHDOV VKH KDV XVHG LQ

the numerous studies she has undertaken

to illustrate the diets protective effects

against diabetes and heart disease.

In addition to her recipes, eating plans

and general dietary advice, Dr Itsiopoulos

has developed 10 commandments of

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understand what it involves.

Dr Itsiopouloss 10 commandments:

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100g leafy greens, 100g tomatoes

DQG J RWKHU YHJHWDEOHV SHU GD\3Include at least two legumes meals

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such as Atlantic and Australian salmon,

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canned sardines and canned salmon.

Canned tuna is not as high in the

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good choice to include in your fish serves.5(DW VPDOOHU SRUWLRQV RI PHDW EHHI ODPE

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8Include wholegrain breads and cereals

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occasions only.

BEYOND CLUB MED

Its hard to imagine improving upon

this path to wellness, but leave it to

the renowned holistic health writer Dr$QGUHZ :HLO IRXQGHU DQG GLUHFWRU

of the Arizona Center for Integrative

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the diets nutrition quotient and make

it tastier and more accessible. Dr Weil

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successful chain restaurant and authored a

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GLHW EXW ZLWK D IHZ VSHFLDO WZLVWV

While researching his book on ageing,

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WKDW PDQ\ FKURQLF GLVHDVHV EHJLQ DV ORZ

level inappropriate inflammation.

It seemed the most important

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longevity and reducing the risk of serious

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template but added Asian influences and

tweaked it to make it especially powerful

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If you already eat healthily, following

Dr Weils instructions wont be a stretch.

Start by eliminating processed foods, filling

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from apples and artichokes to blueberries,

beetroot and bok choy. Kick the breadhabit and stick with true whole grains like

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spikes. If you can roll a piece of the bread

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digest too quickly and is best avoided. Dr

Weils eating plan does allow for organicpasta, but its always cooked al dente

again, the impact on blood sugar is lower

when pasta is really chewy.

Instead of red meat and poultry, says

Dr Weil, opt for vegetarian protein

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free to indulge in moderate amounts of

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virgin olive oil, which contains polyphenolsthat can lower disease risk.

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Dr Weil advises. Its the one associated

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inflammatory component.

When considering meal preparation,

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temperature techniques yield the best

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canola or grapeseed. For fish and vegies,

steaming works beautifully and preserves

nutrients well.

You might also be surprised by how

delicious raw ingredients can be: one of

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with garlic, red capsicum and pecorino

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salt for 15 minutes, the kale becomes


eating wisely


25/116

six to skip and stock

To follow Dr Weils approach, avoid foods that promote inflammation and choose ones that keep inflammation at bay

SKIP

STOCK

Processed oils like cottonseed,

soybean and peanut

High-glycaemic tropical fruits like

bananas, pineapple, mango and papaya

Refined, processed and manufactured

food, including quick-digesting carbs like

bread, white potatoes, crackers, chips

and pastry

Coffee

Sugar even juice. Fruit juice is a

concentrated sugar source, Dr Weil says,

not that different from soft drink in its

impact on blood sugar.

Red meat and poultry

Whole grains and cracked grains

Plain dark chocolate, which is low in

sugar, provides a healthy fat and

contains beneficial antioxidants

Tea white, green or oolong

Cool-climate fruits like berries,

cherries, apples and pears.

Oils the best choices are extra virgin

olive, coconut, grapeseed, organic

expeller-pressed canola, avocado,

sesame and palm fruit.

Oily fish high in omega-3 fatty acids,

like wild salmon, sardines and herring, or

an algae-based supplement with both

DHA and EPA, plus vegetarian omega-3

sources like flax and hemp seeds.

Youll need

375g filo pastry

1 tablespoons olive oil

250g feta cheese, crumbled

4 eggs lightly beaten

300ml low-fat milk

Method

1 Oil a rectangular baking dish. Preheat

oven to 200C (180C fan forced).

2 Place 2 sheets of filo pastry on

a bench and brush top layer only

with a little olive oil.

3 Place filo sheets on oiled baking dish.

4 Scatter some feta lightly over the

pastry.

5 Repeat steps 34, layering each new

pair of filo sheets over the last, until

all the filo and feta have been used.

Put a layer of pastry on the top.

6 Using a sharp knife, cut the pastry into

squares, through all the layers.

7 Mix eggs with milk and pour over pie,

then set aside for 10 minutes until egg

mixture has soaked into pastry.

8 Bake for 2530 minutes or until golden

brown on top.

tender and loses its bitterness, resulting

in perfectly succulent salad greens.

From astragalus root to zaatar, herbs

and spices also play a starring role in Dr

Weils food philosophy.

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antibiotic, also rank highly. Fresh is always

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a tightly sealed jar in the fridge. As you

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try shifting your view of herbs and spices:

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Where Dr Wei l modif ies the

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DQ $VLDQ WZLVW %UXVVHOV VSURXWV DUH VWLUIULHG ZLWK WDPDUL VDXFH ORQJ JUHHQ EHDQV

with sesame and citrus. He makes liberal

use of Asian mushrooms, too: shiitake,

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savoury fifth taste of umami to the palate.

When you start eating this way, you

GRQW IHHO GHSULYHG KH VD\V


26/116


living yoga

BACKGROUNDILLUSTRATION

THROUGHOUT:iSTO

CKPHOTO.COM/SIMON2579

it s awomans worldWhy are more women than men drawn to yoga?

Katie Manitsasinvestigates

Show up to a yoga class anywhere

in the developed world, from New York

to Sydney, and youre likely to find morewomen in attendance than men. If youve

chosen a more dynamic form of yoga such

as Bikram or Ashtanga you might have a

more even split; but delve into the more

esoteric teachings or the less strenuous,

and women will tip the balance pretty

much the world over.

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LV WUDGLWLRQDOO\ D PDOH SUDFWLFH 6RPH

scriptures suggest women cant attain

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they can hope for is to reincarnate nextWLPH DV D PDQ


27/116

Eileen HallAge: 57Practising yoga: 35 years

Born: Australia

Style of yoga taught

and practised: I was

traditionally taught and

certified in Iyengar yoga

by BKS Iyengar for seven

years. Then I stepped over

to the Ashtanga yoga

method as taught by

K. Pattabhi Jois.

Favourite yoga philosophy

teaching: The Bhagavad

Gita. I read it over and over

for its insights to right

livelihood in the here and

now. The yoga practitioner

whose mind is unbridled can

never attain self-realisation.

Only one who has mastered

the self and who strives

by right means is assured

of success.

J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 27


28/116

Guru Jivan

(Renee Goodman)Age: 60

Practising yoga: 45 years

Born: USA, now living in Melbourne

Style of yoga taught and practiced:

Kundalini yoga as taught by Yogi

Bhajan.Favourite yoga philosophy

teaching: If you cant see God in

all, you cant see God at all, Yogi

Bhajan.

than an emotional one, and are looking

for instant results in an exercise regimen.

But plenty of women feel the same way.

Perhaps one difference between menand women might lie in womens ability

to persist and break through emotional

challenges rather than give up when feeling

confronted. Women may be more resilient

to the challenges that starting out in yoga

can present, because in general they adapt

better to change than men. Physically, a

woman goes through a greater and more

intense cycle of developmental and

hormonal changes in her life. Plus, many

women give birth to life, and all the ups and

downs that come with it.Our yoga and spiritual practices

throughout our lives should support us

in each phase, says Guru Jivan, a yoga

teacher who has taught and practised

.XQGDOLQL \RJD DV WDXJKW E\


29/116

Eve GrzybowskiAge: 68

Practising yoga: 42 years

Born: Chicago, US, and now lives

on Mitchells Island, NSW.

Style of yoga taught and practised:

Ive been influenced by the yoga of

B.K.S. and Gita Iyengar, Donna Farhi,

Judith Lasater, Donald Moyer,

K. Pattabhi Jois all of these filtered

through my life experience to create

I guess what you could say is Eve yoga.

Favourite yoga philosophy teaching:

Patanjalis SutraI:2 and I:3. Yoga is the

stilling of movement in the mind; and

Then pure awareness can abide in its

very nature.


yoga in the developed world, when we

get to the top of the ladder , theres

a stronger male presence. Many of the

superstar yoga teachers are male,

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has followed in the footsteps of many

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teachers will usually be paid the sameDPRXQW IRU WKH VDPH ZRUN DW WKH WRS

there appears to be more space for men

than is reflected by gender split of regular

yoga practitioners in the Western world.

Why this is so is a huge question that

delves into the arena of feminist politics

in a way the limitations and word count

of this article couldnt hope to explore

properly. But, just as in other industries

and professions, one of the reasons why

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level positions is due to their choice totake time off work to have children.

The other factor is that teaching yoga

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WKHLU GD\ MRE VHH S IRU PRUH RQ WKLV

Other people become a yoga teacher after

leaving the corporate world or another

type of more stressful employment

behind. And part of this lifestyle change

often includes a lessening of ambition.

Yoga as a practice is always changing,

DOZD\V HYROYLQJ DOWKRXJK WKH HVVHQFH RI

the teachings remain the same. The coreof yoga is in its philosophical backbone

but the interpretations of the practice

throughout history and within different

cultural contexts must surely take into

account who is doing the practice.If women dont honour and nourish the

phases and cycles of their lives they will

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D GLVVHUYLFH 3HUKDSV WKH ELJJHVW OHVVRQ

WR OHDUQ LV WR OHW JR RI RXU FROOHFWLYH JRDO

oriented culture and soften into being

rather than achieving.$ OLIHORQJ SUDFWLFH UHPRYHV WKH QHHG

and desire to achieve, allowing you to

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$VKWDQJD \RJD WHDFKHU RI RYHU \HDUV

Through this comes awareness as we age,

transform and evolve.

PHOTOGRAPHY:LINDADAWSON


30/116

wellbeing

As another year drawsto an

end, some yoga teachers may breathe

a secret sigh of relief at the looming

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may continue teaching the eager

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WKHLU ZD\ LQWR WKH 1HZ


31/116

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to say noWR VRPH WKLQJV DQG SULRULWLVHG P\ RZQ

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FODVV ZHHNO\ LV DPSOH 2ZQHU RI 9LQ\DVD


32/116

wellbeing

online/technicalresources

If freedom and finances

dont stretch far enough to

attend regular classes in

person, mobile phone apps

like Yoga Studio, All-in

YOGA and Daily Yoga (All-

In-One) offer accessible

alternatives. The internet

also offers a range of

general support to keep

you connected, including:

yogaclassplan.com

teachasana.com

90monkeys.com

facebook.com/

APlaceForYogaTeachers

charlottedodson.tv

yogaglo.com

myyogaonline.com

yogadownload.com

yogatoday.com

yogapad.com.au

,WV FUXFLDO WR WDNH WLPH RXW DQG UHFKDUJH

VD\V 6\GQH\EDVHG FHOHEULW\ \RJD WHDFKHU

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RZQ SUDFWLFH 7KLV FRXOG EH PLQXWHV RI

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RZQ SHUVRQDO WHDFKHU

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SUDFWLFHV H[WHQGLQJ EH\RQG WKH PDW 7KH

+DWKD


33/116

EXTRACharlotte Dodson is kindly

offering all AYJreaders

FREEmembership valid for

one month from the date of

registration to access her

online classes, live chats and

tips. Visit charlottedodson.tv/

promotionsand enter code

AYJ-EXCLUSIVE before

31 January, 2014.

WKLQNLQJ $OO \RX FDQ GR LV WHDFK ZLWK VLQFHULW\

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the yoga community, or autonomously

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basics

core values

(upward extended foot pose

urdhva prasarita padasana

urdhva = upward; prasarita = extended;pada = foot; asana = pose )

Tone your mid-section and draw on your inner strength

By Nikki Costello

move fromthe centreCore work in yoga is not

isolated movement. You

work from your centre

in relationship to the

effort of your arms and

legs. Learning to

connect the work of the

limbs to the core is the

key to practising more

advanced poses such

as arm balances and

inversions.

RELAX YOUR

NECK AND FACE

ENGAGE THE

ABDOMINALS



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FULLY EXTEND

YOUR LEGS

SLOWLY LIFT AND

LOWER YOUR LEGS



36/116

STEP 1Bend the legs toward the

DEGRPHQ NHHSLQJ WKH

SHOYLV VWDEOH

SET UP

& Lie on your back, with your legs fully

extended along the floor.

& Stretch your arms alongside your body

and turn your palms to face the floor.

& Bend both legs with your feet on the

floor, bringing your heels towards thebuttocks with your feet and knees together.

&Lift your legs, bending from the hips to

bring your thighs in towards your abdomen.

REFINE Press your palms and outer

shoulders into the floor to widen your

chest. Lift both legs together to bring the

thighs towards your abdomen. Allow the

abdomen to be soft as it moves inward and

towards the lumbar spine. Keep the weight

of your outer hips on the floor and the

sides of your torso long. Bring your

attention toward the sacrum (the

triangular bone at the base of the

spine) and be sure that both sides of the

sacrum also make contact with the floor.

FINISH Squeeze in the outer thighs andhips to bring the legs together as one.

Practise raising the thighs towards the

abdomen with awareness and control.

(Avoid using a swinging motion to create

momentum to lift the thighs.) Raise and

lower them several times, and with each

repetition, gently and gradually engage

the abdominal muscles without tensing

other parts of the body like the neck,

throat, face, or tongue.

lift and lower your bent legs

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to lower the legs all the way with control.

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strong and steady core.

Nikki Costello is a cert ified Iyengar yoga

WHDFKHU QLNNLFRVWHOORFRP

3 6 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4

basics

PHOTOGRAPHY:DAVID

MARTINEZ;MODEL:JENNIFER

LANE;STYLIST:LYNH

EINEKEN;HAIR/MAKE-UP:RACINEC

HRISTENSEN


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STEP 2

6WUHWFK \RXU

DUPV RYHUKHDG WR

lengthen your torso.

stretch your legs toward the ceiling

SET IT UP

& Lie on your back, with your legs fully

extended along the floor.

&Stretch your arms alongside your body,

with your palms facing down.

&Bend your knees, bringing your heels

towards the buttocks.&Bend your legs at the hips to bring your

thighs towards your abdomen.

&Extend your legs upwards.

&Firm your thighs and grip the muscles

around the knees.

&Extend your arms overhead, with your

palms facing up.

REFINE Keep the back of the outer hips

in contact with the floor and your legs

perpendicular to the floor. Stretch the

back of your legs from your sitting bones

upwards to your heels. Roll the outer

thighs inwards while keeping the inside

edges of your feet together. Press the

front of your thighs towards the thigh

bones and widen the backs of your legs.

Now extend your arms overhead, along

the floor, fully stretching from your waistto your armpits, to your elbows, to the

backs of your hands and fingers. Press

the backs of your arms to the floor and

expand your chest.

FINISH Elongate your entire torso

by reaching your arms in one direction

and pressing your thighs in the opposite

direction. Allow the front of the abdomen

to soften down. Stay for 20-30 seconds

without tensing the neck or facial

muscles.

elements of practice

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38/116

urdhva prasarita padasana

SET IT UP

&Lie on your back, with your legs fully extended

along the floor.

&Extend your arms overhead with your palms

facing up.

&Press the backs of your arms down and expand

your chest.

&Firm your thighs and grip the muscles around

the knees.

&Lift the legs up to 90 degrees.

&Begin to lower them gradually towards the floor.

REFINETo lift your legs, first reach with your

arms from your waist to your fingertips and

expand your chest completely. Spread your toes

and stretch the bottoms of your feet. Reach out

equally through your legs and lengthen them

from the backs of your thighs to your heels.

Keep extending in these opposite directions to

raise the legs upwards. Maintain the fullness in

your chest to balance the weight of the legs. As

you lift the legs, do not let the legs swing towards

your face beyond 90 degrees.

FINISH As you lower the legs, keep reaching

strongly through your arms and legs. Maintain

a gentle curve in your lumbar by lengthening

the tailbone towards the heels and elongating

your abdomen. To build strength, practice

Steps 1, 2 and 3 in succession. The progressionwill teach you how the abdominal muscles are

toned without creating unnecessary tension

in your hips, groin and quadriceps, or neck and

facial muscles.

optimise your pose Refine your practice of Urdhva Prasarita Padasana.

Challenge yourself

Grasp the legs of

a table for support

and raise and lower

your legs 10 times.

Relax your abdomen

With your legs reaching

up, loop a belt around

your feet and hold the

ends. Rest your elbows

on the floor.

Support your lower back

Keep your arms by

your sides, pressing

into the floor, to support

your back in all phases

of the pose.

Prep your hamstrings

Before you practise

the pose, stretch your

hamstrings for a few

minutes in Legs-up-

the-Wall Pose.

Expand your chest

Place a folded blanket

under your forearms and

firmly press the backs of

your arms down to open

your chest.

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with control to tone the

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basics


FINAL POSE


39/116


40/116

TEACHER

TRAINING

ANNUAL

thosewho can,

So you want to be a yoga teacher?

Sue Whitetakes a look at your

options to help you find the

right style and the right course

For the yogisof bygone eras who learned their

craft through sitting at the feet of their guru,

todays world of yoga teacher training would be

almost unrecognisable. Its true: yoga teachers of

the new millennium are spoilt for choice.

Eager teacher trainees can now choose both the

teacher and the method of study that suits them,

with everything from resident ial programs to

distance education and intensive courses on offer.

So how do you decide? Some trainees choose based

on their preferred style of practice, while others just

want to take on training with their favourite teacher

or local school. If you dont follow a specific path of

yoga, deciding can be difficult, and in these cases the

answer often comes down to cost or convenience.

teach

4 0 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4

PHOTOGRAPHY:iSTOCKPHOTO.COM/GLOBALSTOCK


41/116



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If youre going with a school you

dont know, take some classes

ZLWK WKHP ILUVW DV DQ\RQH ZKR

knows even a little about yoga

soon learns, approaches and

styles can be vastly different.

Many students take on

teacher training simply todeepen their own knowledge:

its a valid choice, but whichever

way you go, be prepared to put

aside time, open your heart and

mind and get ready to see the

world in a different way.

Although you can expect to

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IRU D WUDLQLQJ SURJUDP

youll find that your favourite

teacher will often have done

PRUH WKDQ RQH \RJD WHDFKLQJ LVseen as a field where the learning

journey is a never ending one.

Read our overview of the major

styles and schools and remember

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may differ greatly, were essentially

all on the same path. With that

in mind, open your heart and get

ready for the journey.

STYLES TO CONSIDER

ANUSARA YOGA

SnapshotFounded by American John Friend, Anusara is a style of hatha yoga that combines

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Training (LWKHU FKRRVH WR EHFRPH DQ $QXVDUD FHUWLILHG WHDFKHU D ORQJ URDG WDNLQJ PDQ\\HDUV RU DQ $QXVDUDLQVSLUHG WHDFKHU ZKLFK UHTXLUHV KRXUV ZLWK D FHUWLILHG WHDFKHU

hours of Anusara immersion and two years teaching experience before you begin.

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SRZHUIXO DOLJQPHQW SULQFLSOHV ZLWK XSOLIWLQJ KHDUWFHQWUHG SKLORVRSK\ UHVXOWLQJ LQ

transformative classes that students love, says Cassandra Missio, certified Anusara teacher.

Typical cost IRU LQVSLUHG DFFUHGLWDWLRQ RU PRUH IRU FHUWLILHG DFFUHGLWDWLRQ

Good to know,Q )HEUXDU\ D VFDQGDO URFNHG WKH $QXVDUD ZRUOG DV )ULHQG ZDV DFFXVHG RI

mismanagement and abuse, including having sexual relations with students and leading a Wiccan

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stepped down from leading the organisation, but returned to teaching several months later. In

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43/116

BIKRAM YOGA

Snapshot 7KLV PLQXWH SUDFWLFH FUHDWHG E\ %LNUDP

&KRXGKXU\ XVHV SRVWXUHV DVDQD DQG WZR EUHDWKLQJ

practices, all done in a heated room.

Training $OO WUDLQLQJ LV GRQH LQ /RV $QJHOHV 86 \RXOO QHHG

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OHDVW VL[ PRQWKV 7KH QLQHZHHN LQWHQVLYH WUDLQLQJ UXQV VL[

days a week.

, ORYH WKH GLVFLSOLQH RI %LNUDP \RJD WKH KHDW WKH LQWHQVLW\

and the sweat. It gives me strength, toning, flexibility and

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%LNUDP


44/116

GENERAL HATHA

Snapshot Unless a yoga teacher training is labelled as a specific training inD FHUWDLQ VW\OH RI \RJD \RX DUH JHQHUDOO\ VDIH WR DVVXPH LWV D JHQHULF IRUP RI +DWKD

\RJD IROORZLQJ WKH WHDFKLQJV RI DQFLHQW \RJLF VDJH 3DWDQMDOL DQG WKH HLJKW OLPEV RI \RJDTraining 7UDLQLQJ FRPPLWPHQWV DQG VFKHGXOHV YDU\ DFFRUGLQJ WR WKH VWXGLR VRPH DUH

held as intensives over a period of months, others might run one weekend a month for

one to three years. Most will involve at least

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contact hours, classes and homework.

, ORYH WKDW +DWKD \RJD EULQJV WRJHWKHU WKH

energies of the sun and moon, inviting each

student to investigate the balance between

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D +DWKD \RJD WHDFKHUTypical cost Varies substantially, but expect

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Accommodation might be extra if residentials

are involved. In general, longer courses cost

PRUH DQG VRPH QRWIRUSURILWV PD\ FKDUJH OHVVGood to knowMany teachers start with

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something more specific down the track.

Accreditation Some trainings are registered

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45/116

IYTA (HATHA)

Snapshot::KLOH ,


46/116

KUNDALINI YOGA

Snapshot.XQGDOLQL


47/116

SATYANAN DA YOGA

Snapshot Developed by Indian yoga master Swami

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that the physical is only one part of yoga practice.

Training 7KH WZR\HDU KRXU 'LSORPD RI 6DW\DQDQGD


48/116


49/116

home practice

well-groundedRooting down through the earth lets

you stay strong and flexible, even when

life tries to throw you off-balance

By Deborah Burkman

the practiceThis grounding sequence builds a

strong foundation in the legs, giving

you steadiness in balancing poses and

allowing you to safely explore deeper

stretches. When you can keep your hips

and legs stable in Parivrtta Trikonasana

(Revolved Triangle Pose), you can

rotate into the twist without straining

your lower back or sacrum.

PLQGERG\ EHQHWVAs you move through your standing

poses, imagine your feet are like roots,

connecting you to the earth, giving you

power. From that strong place in your

lower body, allow your upper body to

feel lifted and fluid. Like a tree standing

tall on a blustery day, allow the roots of

each pose to help you find confidence

and inner resilience.

NH\ IRFDO SRLQWVIn each standing pose, think of rooting

down through your legs and feet, and

notice if that lets you reach tall from

your lower belly. To further encourage

the grounding effects of the sequence,

youll either gaze up at your hand or

down your nose in each pose.


PHOTOGRAPHY:MICHAELWINOKUR;MODEL:

DEBORAH

BURKMAN;STYLIST:LYN

HEINEKEN;

HAIR/MAKEUP:SHAWN

BURKE


50/116

REPEAT POSES 7

THROUGH 12 ON

SECOND SIDE

MAIN

SEQUENCE

1 PADANGUSTHASANA

HAND-TO-BIG-TOE POSE

Inhale with feet hip-width apart, hands on

hips. Exhale, fold forward with straight or

bent legs and grab your big toes with the

first two fingers and thumbs. Inhale; look

up. Exhale; fold, keeping your abs engaged.

6PRASARITA PADOTTANASANA

WIDE-LEGGED STANDING FORWARD BEND

Stand with your feet wide, hands on hips.

Exhale, fold forward with straight or bent

legs and place your hands on the ground in

between your legs. Inhale, look up and

extend your spine forward. Exhale as you

fold, moving your head towards the ground.

12PARSVOTTANASANA

INTENSE SIDE STRETCH, WITH BLOCKS

Come back to Intense Side Stretch. Hold for

five breaths. Inhale; extend your spine. Exhale;

bring your hands to your hips. Inhale; come up

to standing. Exhale; do poses 7 through 12 on

second side. Then come into Tadasana.

2 UTTHITA TRIKONASANA

EXTENDED TRIANGLE POSE

Inhale; step your right foot out to the right.

Turn your left foot in 45 degrees. Exhale;

place your right hand on your shin or on the

ground outside your right foot. Lift your left

arm to the sky. Gaze towards your left hand.

7 TADASANA MOUNTAIN POSE

Inhale and straighten your arms, bringing your

head up. Exhale; engage your abdominals with

your hands on your hips. Inhale; come up with

a flat back. Exhale as you step to the top of

your mat with your arms by your sides. Gaze

down your nose. You should feel very stable

and grounded here.

13 VRKSASANA TREE POSE

From Tadasana, grab your right ankle, and

press the right foot into the left inner thigh.

To balance, squeeze your foot and thigh

towards each other. Lift your hands to the

sky, and touch your palms together. Gaze

down your nose. Repeat on second side.

8PARSVOTTANASANA


Inhale, step your left foot back, and turn

your foot out 45 degrees. Exhale as you

hinge at your hips. Place your hands on

blocks on either side of your right foot.

Bring your torso towards your right leg.

14 TADASANA MOUNTAIN POSE

From Tree Pose, come back to Mountain

Pose. This is an active and alert pose.

Keep your weight evenly distributed on

all four corners of your feet. Engage your

quadriceps and abdominals. Maintain a

neutral spine and pelvis.

TO BEGIN

Warm up with several rounds of

Surya Namaskar A and B (Sun

Salutations A and B). As you practise

the poses in the following sequence,

hold each pose for five breaths.


home practice


51/116

FIN

ISHINGP

OSES

3 VIRABHADRASANA II

WARRIOR POSE II

Inhale to come up. Exhale; bend your

right knee over your right ankle. Reach

your arms out to the sides and stack your

shoulders over your hips. Gaze towards

your right hand.

9PARIVRTTA TRIKONASANA

REVOLVED TRIANGLE POSE, WITH BLOCK

Place your left hand on a block on the

outside of your right foot. Inhale as you

reach your right hand up and twist your

spine towards the right. Gaze at your right

hand. For more stability, bring your left foot

further out to the left.

15ADHO MUKHA SVANASANA

DOWNWARD FACING DOG POSE

Inhale; lift your hands to the sky. Exhale;

fold forward. Inhale; look up halfway.

Exhale; with hands on the ground, step

your feet back. Press your hands firmly

into the ground. Engage your lower abs.

16 BALASANA CHILDS POSE

Bend your knees and bring them to the

floor. Reach your arms in front of you as you

bring your buttocks towards your heels with

your toes pointed and legs together. Bring

the hands back towards your heels, and rest

your head on the ground.

4 REVERSE WARRIOR POSE

Inhale as you drop your left arm and rest

it on your left thigh. Lift your right arm

and gaze towards your right hand. Try

not to backbend from your lower back.

You should feel very grounded in your

legs as you extend your torso upwards.

10PARSVOTTANASANA


Exhaling, release Revolved Triangle and

come back to Intense Side Stretch with both

hands on blocks. Take five deep breaths,

keeping your legs steady and strong.

5 UTTHITA PARSVAKONASANA

EXTENDED SIDE ANGLE POSE

Inhale; come back to Warrior II. Exhale;

place your right forearm on your right thigh

as you extend your left arm over your left

ear. Gaze towards your left palm. Do poses

2 through 5 on the second side.

11ARDHA CHANDRASANA

HALF MOON POSE

Inhale; move the block on the right forward

with your right hand. Lift your left arm and

leg as you twist your torso towards the left.

Stack your hips on top of each other and on

top of your right leg. Your left leg will be

parallel to the floor. Gaze at your left hand.

REPEAT POSES 2

THROUGH 5 ON

SECOND SIDE

J A N U A R Y 2 0 1 4


52/116

As lead singerwith legendary Aussie punkband the Celibate Rifles, Damien Lovelock is used

to an audience but these days theyre more likely to

be doing Tree Pose or Downward Dog than crowd-

surfing, moshing or stage-diving.

Meanwhile, when Juliette Ridge and Stan Cortesarent on their yoga mat leading a class, they spend

their time up in the sky Juliette on a plane at

10,000 metres and Stan abseiling down the side

of a skyscraper.

These three yoga teachers are just a small

proportion of the hundreds of Australian yogis who

combine teaching with another profession. And

chances are your regular yoga teacher does more

than instruct asana in their typical working week.

Lydia Dyhin, course manager for the

International Yoga Teachers Association (IYTA),

says many yoga trainees on the course are already

professionals from a wide range of careers.

People become passionate about yoga while

theyre doing other things and because theyre so

passionate they want to pass this knowledge on to

others, she says.

But it can be quite challenging to make a living

from yoga teaching alone. Its a big step to makeyoga your only source of income, Dyhin continues.

Although it is possible.

She advises taking it in stages and gradually

increasing the number of classes you teach, while

keeping your day job as a back-up.

Its a very personal decision and depends on

your individual expenses, she says. But combining

teaching with another profession doesnt have to

be a conflict. Having another job can keep you

grounded while giving you perspective and

empathy with your students.

Here, Damien, Juliette and Stan share their

stories of mixing business with pleasure.

dont quityour day jobYoga teaching isoften a part-timeprofession you

might be surprised

what your guru is

up to when theyre

not in the studio

By Katie Brown

52 YO GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4

PHOTOGRAPHY:iSTOCKPHOTO.COM/TRACK5


53/116


54/116

If someone had told me that coming into

my 60th year Id be a yoga teacher, Id

have thought they showed an alarming

lack of insight.,Q P\ V , JRW D MRE DV D 79 UHVHDUFK

assistant, studied communications at

university and joined a rock band, the

Celibate Rifles.

As the Rifles became more successful it

was hard to find time to do anything else.

,W ZDV DQ LQWHQVH OLIH ZHG GR JLJV WKUHH

or four days a week and on days off Id be

exhausted and wouldnt want to be near

anyone. Then wed be back on the bus or

plane flying to Europe or America.

But in hindsight, I was heading in a\RJD GLUHFWLRQ , GLG VRPH ZRUN ZLWK

Tibetan refugees, met His Holiness the

Dalai Lama and practised meditation with

Tibetan monks.

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spinal cord playing footy. I was in a bad

way for months. Doctors kept giving me

stronger and stronger drugs, but nothing

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The one thing that gave some

temporary relief was going to the steam

room at the gym. I was there one day and

got chatting to this old digger whod had

a double knee and hip replacement. I was

really despairing and he just said, Youwanna try that yoga mate; its unreal.

There was a Ryoho yoga class starting in

half an hour, so I went along. At times it

was excruciating, but I could still feel it was

doing me good. From then on I went twice

D ZHHN P\ EDFN IHOW EHWWHU , KDG PRUH

energy and felt more positive about life.

Afte r s ix years, I met Andrzej

Gospodarczyk, founder of Ryoho yoga.

He said the only way to learn more was

to do the teacher training course. It

LQYROYHG D \HDUV IXOOWLPH VWXG\ DWWHQGLQJa minimum of five classes a week as well

as quarterly retreats.

I still had no interest in teaching. I

was doing gigs and working as a radio and

79 VSRUWV FRPPHQWDWRU , MXVW ZDQWHG

to improve my own practice and delve

deeper into the theory.

I enrolled and found most of the other

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vegetarians and gymnasts all their lives!

Then at the end of the year, in order to

from punk to pranayamaDamien Lovelock,aged 59, Ryoho yoga teacher, sports commentator, singer and writer

graduate, I had to do practice teaching.

Ive been on stage in front of 10,000

people, but I was far more terrified when

I taught my first yoga class. I only hadfour people, but its the responsibility you

have for their health.

Although I may have been the worst

practitioner on the course, I discovered

I was a pretty good teacher.

I do have students who recognise

me from the Celibate Rifles. Mostly

they think its funny, but there are a few

ZKR WKLQN LW V LQDSSURSULDWH EXW WKH\

probably dont like me anyway!

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now and I also teach the Central Coast0DULQHUV LQ WKH $/HDJXH DQG WKH 16:

Origin team.

As well as my yoga classes, I teach

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FODVV UXQV IRU PLQXWHV RI SDUWQHU ZRUN

and then half an hour of yoga.

I still do the odd gig with the Rifles

and Im on radio; theres talk I might be

GRLQJ D UXJE\ OHDJXH VKRZ RQ IUHHWRDLU

79 QH[W \HDU

Ive never been that good at maximising

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KDYH NHSW PH HQWKXVLDVWLF DQG RSHQ

hearted. I could be wracked with financial

insecurity, debt and apprehension about

WRPRUURZ OLNH D ODUJH SHUFHQWDJH RI WKH

SRSXODWLRQ RYHU EXW , GRQW IHHO WKDW

way at all. Yoga just lets me live the life I

want to live.


PHOTOGRAPHY:KATIEBROWN


55/116

After completing a degree in economics

and psychology, I worked in banking. But

DIW

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