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JOURNAL
HOW TO
UNWIND AT NIGHT & WAKE UP
REFRESHED
8 POSES FOR A HAPPY, HEALTHY
PREGNANCY
plus
A BETTER WAY TO
STRETCH YOUR HAMSTRINGS
HOW YOGA HELPS IN A CRISIS
YOGAJOURNAL.COM
Nov 2013 / Display until Nov 26, 2013
REVITALIZE YOUR PRACTICE (AND YOUR LIFE)
BUILD POWER IN YOUR CORE
TR
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D A
ND
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GR
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features
68 | DAY & NIGHT
India’s ancient system of medicine offers
simple practices you can do to balance
your energy and boost your health.
by Shannon Sexton
74 | BABY LOVE
Prenatal yoga can prepare your mind,
body, and spirit for motherhood.
by Jessica Berger Gross
cover credits
model: Jennifer Lane; stylist: Lyn Heineken;
hair/makeup: Erin Lee Smith/Aubri Balk Inc;
top: Prana; capris: Elisabetta Rogiani;
photography: David Martinez
contentsNOVEMBER 2013
on the cover
65 | Revitalize your practice
(and your life)
56 | Build power in your core
68 | How to unwind at night
& wake up refreshed
44 | A better way to stretch
your hamstrings
53 | How yoga helps in a crisis
74 | 8 poses for a happy,
healthy pregnancy
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contents November 2013
practice44 | BASICS
Head-of-the-knee pose Learn
to extend your spine while stretching
your back body in Janu Sirsasana.
by Nikki Costello
56 | MASTER CLASS
Shape shifter Let the ebb and flow
of your breath help you find your way
into this challenging forward bend.
by Annie Carpenter
65 | HOME PRACTICE
WITH CLAIRE MISSINGHAM
Free flow Shake things up with a
practice that lets you see your habits
in a whole new light.
inspiration53 | LIVING YOGA
Ultimate practice Yoga promises to free us
from suffering—even the kind that comes from
life’s most difficult experiences.
by Kate Holcombe
100 | YOGA SCENE
Grand stand A reader puts down roots on the
rim of the Grand Canyon. by Shannon Costello
in every issue
10 | EDITOR’S LETTER
12 | CONTRIBUTORS
14 | LETTERS
94 | YOGA PAGES
98 | LIVING WELL
99 | CLASSIFIEDS
yoga lifestyle17 | OM
Bringing your practice to life
Practice courage on your mat; ease
com muting stiffness; interview with
Michael Franti; naturally sweet cranberry
sauce recipe, and more.
28 | BEAUTY
Squeaky clean Outfit a luxurious soak
in the tub with eco-friendly materials.
35 | EATING WISELY
Fearless feast Even for confident
cooks, Thanksgiving dinner can be the
most anxiety-provoking meal of the
year. Yoga can help. by Chrissy Carter
82 | REVIEWS
New books, CDs, and DVDs, featuring
an interview with yogi and kirtan artist
Krishna Das; plus a guide to finding yoga
wisdom to live by at work, Rodney Yee’s
new DVD, and mantra music by The
Hanumen and Wah!.
44
65
35
24
4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
available at:
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yogajournal.com
JOIN US ONLINE
Q: What are
your kids’
favorite poses?
A: My child loves poses we can do
together like double Down Dog and
Lizard on a Rock. He also loves any
inversion, and Warrior because he
feels like a Jedi!
Robbie Michelle Short
A: My kids love the asana, but
their best bit is Savasana and relax-
ation at the end, to my surprise!
Pia Mydear
A: All three of my kids do excel-
lent Wheel Poses, much better than
their old man. Michael Kennedy
A: My 3-year-old does yoga with
me almost daily. She loves Tree
Pose and is getting better every
day. Her little sister even tries, too.
Good stuff! Catherine Schmidt
the family that practices together
Kids take to yoga like ducks to water. Want to introduce the
practice to your brood? Learn how at yogajournal.com/family
ASKED ON FACEBOOK
ON A ROLL
For a mash-up of articles,
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more, follow YJ’s Tumblr!
yogajournal.tumblr.com
6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
FOLLOW US
BACKSTAGE PASSCheck out the action behind the scenes as we put together this
issue of the magazine. instagram.com/yogajournal
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SOMETHINGIN THE
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EDITORIAL
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editor’s letter
Kelle Walsh
IT’S A BIT OF A PARADOX:
Yoga is an individual practice
whose ultimate goal is inti-
macy with the Self. And yet,
many of us are drawn to seek
the company of others who
share our passion for the
practice. The feeling we get
from being part of a commu-
nity, or kula, is an important
part of why many of us em -
brace yoga.
Events like Solstice
Times Square, a day of yoga attended by more than 8,000 people this year, bear
this out. So does the growth of yoga lifestyle clothing company Lolë’s series of
practice-for-peace events called White Yoga, in which participants come together
to do yoga, wearing white as a symbol of their intention to cultivate peace within
and carry it out into the world. I witnessed this fi rsthand when I attended the fi nal
event of 2013 this September in Paris. The event, held at the Grand Palais des
Champs-Elysées, drew 4,000 Parisians—young and old, men and women, entire
families even—who came out for a practice led by Colleen Saidman Yee along with
well-known Canadian and French yoga instructors. Accompanied by the Opéra
de Paris string players, it was a beautiful and moving experience. As we chanted our
fi nal “Oms,” goosebumps climbing up my arms, I had no doubt that the sense of
peace that fi lled the hall would indeed go with each of us when we left.
And when I asked my neighbors, in fragmented French, why they had come, the
answer was immediate: “Pour faire du yoga dans ce lieu avec tous ces gens bien sur!”
To do yoga here, with all of these people, of course.
As Sally Kempton once wrote in Yoga Journal ’s Wisdom column, “I suspect that
we may be experiencing a time when the kind of deep satsang the sages referred
to—the wise company that we have historically associated only with enlightened
teachers—may be available in any group of practitioners who are willing to be true
to their intention to grow toward a truly awake, Self-less, or God-centered state.”
Community doesn’t get much better than that. ✤
crowd-sharingPracticing in a community can multiply
the joy—and benefits—of yoga.
Let us know where you fi nd strength
in numbers at [email protected].
French yogis celebrate community in a practice for peace.
1 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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1 2 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
contributors
FR
OM
TO
P:
ME
LIN
A H
AM
ME
R;
TR
INE
TT
E A
ND
CH
RIS
; M
AR
Y A
US
TIN
I have an identical twin sister
who is a great yoga teacher!
When I’m feeling uninspired,
I just visit my sister Ann. Some-
times we practice in her home
studio. Sometimes I attend
one of her classes. Every time
I need a little yoga boost, she
gives me what I need.
JANE AUSTIN, the founder of Mama
Tree Prenatal Yoga School in San Francisco,
created the prenatal sequence on page 74.
We try to discover what we
feel passionate about and let
that guide us. We don’t limit
ourselves to only shooting
one thing; we love shooting a
range of subjects. Following
our passion this way keeps
us from getting stuck.
San Francisco Bay Area photographers
TRINETTE REED AND
CHRIS GRAMLY photographed
“Ayurveda Day and Night” (page 68).
I look for ways to change
or challenge my perspective;
taking a new route to work,
trying a new yoga class, or
cooking something I’ve never
made before. Inversions help
too. They literally turn my
world upside-down.
New York City-based yoga teacher
CHRISSY CARTER wrote “Fearless
Feast” (page 35).
How do you shake things up when you’re in a rut?
8 7 7 - 4 4 0 - 7 7 7 8 www.rancholapuerta.com
Enjoy the Ranchʼs 3,000-acre sanctuary for life-enhancing health, superb cuisine, an
array of classes from our fi tness professionals (including 15 weekly
yoga classes), as well as top visiting yoga teachers:
NOVEMBER 9-16
Veera Sanjana, M.S., M.S.W | Gentle Yoga
DECEMBER 21-28
Phyllis Pilgrim and Irene BorgerYoga and Writing
DECEMBER 24-JANUARY 4
Leslie KaminoffAn Introduction to Breath-Centered Yoga
JANUARY 4-11, 2014
Stacy McCarthy |Yoga
JANUARY 18-25, 2014
Phyllis Pilgrim and Elana RosenbaumYoga and Everyday Mindfulness
MARCH 1-8, 2014
Larry PaynePrime of Life Yoga
Renew your mind, body, & spirit on a journey to true wellness.
VOTED “WORLD’S BEST DESTINATION SPA”
(Travel+Leisure magazine ReadersÕ Polls 2010, 2011 & 2013)
1 4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
talk to us
AU
GU
ST
20
13
What do you think about hot yoga?
Warm is hot enough for me!
CANDI BARBAGALLO DAVIS, V IA
Love it! Practice at least twice a
week in a hot yoga class. SHERRY
RICHMOND PEEKS, V IA FACEBOOK
I sweat enough in a regular yoga
class. CLARISSA BANDA, V IA
I really enjoy hot yoga. I just make
sure I drink water before, during,
and after. I like to sweat because I
think it helps detox. I think the heat
loosens up my body too. STEVE
SHARPE, V IA FACEBOOK
It’s bull. In a real yoga class, you
warm-up your own body through
asana. BENJAMIN BEELER, V IA
The exercise instructions and advice presented in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, pro-ducers, participants, and distributors of Yoga Journal
disclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed herein. F
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Thank you so much for welcoming me home with
“Passage to India” (August ’13). I had just come
back from my fi rst trip to India and retrieved two
months of piled-up mail when I found the latest
copy of Yoga Journal. In the article, you point out
the importance of setting an intention for your
trip, but I say go without any intention or
ex pectation, especially if you are planning your
fi rst pilgrimage there. Embrace every moment
and encounter with an open mind, and drop
any thoughts like, “It should be….” Thank you
for the inspiration and beautiful photos!
SACHI A IDA, CANMORE, ALBERTA
twitter.com/yoga_journal
facebook.com/yogajournal
ALL STEAMED UP
inspired eatingWhen I read “Movable Feast” ( June ’13),
I fell in love with the idea of practicing
yoga at a local farm and then eating fresh
food, but couldn’t fi nd anything similar
near my Midwest home. So I contacted
my favorite outdoor yoga
in structor and a colleague’s
family who owns a straw-
berry farm, and we created
Yoga & Brunch at Berry-
ville Farm on June 23. I pre-
pared a light, nutritious
meal for everyone to enjoy
after their hour of healing
yoga. The participants fell
in love with the concept as
much as I had, so we are planning another
event at an apple orchard for the fall.
Thank you for the inspiration!
MARIE CRYSTAL KUENY,
RACINE, WISCONSIN
gender balanceI’ve been reading your magazine for years
and love it for its insights and wisdom. I
have found lately that the magazine has
become more feminine in look and con-
tent, and as a male yoga practitioner I feel
left out. Where have the male and gender-
neutral stories gone?
MICHAEL MACLOCHLAINN
SYDNEY, AUSTRALIA
I am writing to thank you for including
male representation in your photos. I
teach yoga to kindergarteners. In June my
students created posters with pictures of
themselves in their favorite yoga poses.
They also included pictures of adult men
and women that I had cut
out from past issues of
Yoga Journal. It was excit-
ing to hear the children
exclaim, “I’m going to do
this pose when I grow up!”
I think it’s important
that boys see pictures of
strong, healthy men doing
yoga, since yoga is per-
ceived by some as a wom-
en’s activity. Thank you for helping me
show young children that yoga will help
them become healthy adults.
LEEANN ESPOSTO, HAMILTON, ONTARIO
adjective alertI love Yoga Journal and have been read-
ing it for many years. However, I was very
disappointed in your review of Kino Mac-
Gregor’s new book, where the reviewer
describes her as “short and compact” as
opposed to “long, lean yoga goddesses.”
Short and compact? Perhaps “petite and
strong” would have been more apt. I
expect more from you!
EMMA LINDAHL, STOCKHOLM, SWEDEN
© 2
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All
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Rese
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bringing your practice to lifeom
In the choice to let go of your known way of being, the whole world is revealed to your new eyes.”Danna Faulds I From the poem “Allow,” published
in Go In and In: Poems from the Heart of Yoga
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 1 7
JE
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Our bravest moments are
often the times we feel terri-
fied, painfully vulnerable, and
unsure of what might happen
next—and yet we act. There
is nothing particularly brave
about doing something
you’re not afraid of or that
has a known outcome. It’s
when you’re scared that you
need courage. It takes cour-
age to allow yourself to be
vulnerable and exposed to
the unknown, to risk failure,
criticism, and rejection.
Why go through that?
Because all that really mat-
ters in life requires courage.
Falling in love. Saying you are
sorry. Being with a grieving
friend. Sharing your art. Tell-
ing the truth.
There is no guaranteed
safe road to creativity or to
intimacy, no risk-free route to
integrity or to love. The only
way to get there is by the ex -
posed path along the edge of
the cliff—where there is
always a risk of falling or fail-
ing, and where it is difficult
to defend yourself from
attack. The only way to take
that path is with courage.
And courage is not just the
purview of a lucky few (the
big, the strong, the rich, or
the young). It’s innate in all
of us. We are born vulnerable
and with the courage to re -
main so. But life teaches us
to protect ourselves from the
unknown, to avoid rejection
and failure. And so we forget
how to be brave.
Fortunately, yoga can help
you remember. My practice
shows me where I’m tense
and then how to see past the
tension to the fear that often
lies behind it; yoga teaches
me to trust my breath and
my body enough to let go
of that protective tension.
Yoga reminds me how to
take risks, and to honestly
answer questions such as
“What am I really feeling?”
Yoga teaches me to stay
where I am, to draw strength
and courage from my breath,
my body, the ground beneath
my feet, and the people with
whom I practice. These are
the same tools we all need
to hold steady when life gets
scary. When I step up to
speak at a conference, for
example, I know that I have
tools—like breathing and
grounding through my feet—
that will help me speak hon-
estly despite my fear.
The willingness to practice
at all is a form of bravery.
Practice courage in these
small ways on the mat and it
will be there for you when
you need it most.
New Zealand yoga teacher and
human rights activist Marianne
Elliott is the author of Zen
Under Fire, a memoir about her
life working as a United Nations
peacekeeper in Afghanistan.
Practice courage on your mat, the better to face risks in your life.
PLUNGE
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THE
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1 8 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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LA
UR
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DU
KO
FF
Yogi and musician Michael Franti is
championing a new cause: a founda-
tion using the power of music to
uplift the terminally ill. He’s getting
the word out while on tour promoting
the eighth studio album from Michael
Franti and Spearhead, All People.
YOGA JOURNAL Tell us about your new
foundation.
MICHAEL FRANTI It’s called Do It for the
Love (doitforthelove.org). It’s like a Make-a-
Wish Foundation for music, where people
with serious and life-threatening illnesses
can write to us and ask to come to shows
by their favorite bands, anyone from Jack
Johnson to Metallica to—Michael Franti. We
work to get these music lovers to shows to
experience the real healing power of music.
YJ What’s the connection between music
and doing good in the world?
MF The first time I performed in a prison,
I learned that those guys didn’t want to
hear songs about oppression. They wanted
music about missing their girlfriends; they
wanted to laugh and dance and clap. I had
the same experience in Iraq: People wanted
music to help them transcend the pain of
war. There’s a healing power in music that’s
greater than arguments for social change.
YJ Was music the birth of your social
consciousness?
MF When I first started making music, I
loved reggae. It’s music you can dance to
STAYING HUMAN
that also talks about the human struggle.
Our school [the University of San Fran-
cisco] had investments in South Africa,
and a group of us wanted them to divest.
I started to write poems about that. Then
some friends and I started playing found
objects—junk in abandoned lots, metal, and
whatever was lying around—and reciting
poetry. As I grew, I learned of the power
of melody and how it can move emotions
across languages.
YJ Did yoga influence your new album,
All People?
MF Since I started my yoga practice in
2001, it’s influenced every aspect of my life,
especially my music. This record is a cele-
bration of diversity. One of the things I’ve
learned through my yoga practice is to
quiet my judgmental mind and be open to
new experiences and people from different
cultures and different walks of life. All the
music on this record was listened to as I
was doing my morning yoga practice. Once
I would record a song, I would listen to it
as I practiced. I wanted to write songs that
were inspiring about life, and these songs
have been, I guess I could say, tried and
tested on my own yoga mat.
YJ What else has your yoga practice
taught you?
MF One of my favorite teachers is Sharon
Gannon from Jivamukti. In one of the first
classes I ever took, she asked, “How can
you tell how deep your yoga practice has
become?” People gave all kinds of answers,
suggesting really hard poses and being
able to hold them for a long time. But she
said, “No. The way you can tell is if you say
what you mean, and you mean what you
say.” That really hit me. And that’s what I
am trying to do—find the words and the
courage to say them. At the end of the day,
yoga is the teacher. If you do the practice,
you learn about yourself. PHIL IP ARMOUR
Michael Franti, 47,
has been practicing
yoga since 2001.
2 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
om
These statements have not been evaluated by the Food and Drug Admin is t ra t ion . Th is p roduct i s not in tended to d iagnose, t reat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2013 General Nutrition Corporation. May not be avai lable outs ide the U.S.
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C O M E I N O R V I S I T U S AT G N C . C O M F O R
HEALTH AND WELLNESS SOLUTIONS TODAY
G N C — B E S T P R O D U C T. B E S T
E X PE R I E N C E . B E S T R E S U LT S.
Created by yoga teacher Laura Guc-
cione, the Spinal Support cushion by
Yogawrap affixes to any car seat or
office chair. It subtly supports the spine,
giving you a gentle reminder to sit up
straight. “It’s designed to stimulate and
train the core muscles into proper align-
ment,” says Guccione, whose teaching
is influenced by Iyengar Yoga. $35,
yogawrap.com
THAT’S A WRAP
ALTERNATING LEG EXTENSIONS Lie on
your back, inhale, and hug the right knee to
the chest while extending the left leg on the
floor, curling the toes toward you. Exhale and
switch legs. Slowly alternate leg positions in
conjunction with the breath.
SHOULDER CIRCLES Smoothly bring both
shoulders up toward the ears and then roll
them forward, down, and back. Inhale as you
roll shoulders up, and exhale as you roll them
down and back; then reverse direction.
SUPINE PELVIC TILTS Lie on your back,
knees bent and feet on your mat. Inhaling
slowly, tilt the hip points away from the ribs,
creating space between the low back and
floor. Exhale while tilting hip points toward
ribs, pressing your low back into the mat.
WRIST CIRCLES With a straight spine,
extend arms in front of you. Flex the wrists
to alternately point fingers up and down.
Then slowly rotate the wrists first clockwise,
then counterclockwise.
Taxi Yoga teacher Klee Walsh offers these simple moves to relieve driver’s-seat stiffness.
UNWIND YOUR COMMUTE
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Long hours in the driver’s seat take a toll,
whether you’re commuting to work or driv-
ing a taxi all day. That’s why Andrew Vollo
and Klee Walsh, a pair of New York City cab-
bies and yoga teachers, offer yoga classes for
taxi drivers. “Cab drivers sit all day and are
under so much stress,” explains Walsh, who
completed his 200-hour teacher training in
vinyasa yoga in 2010. “As part of my teaching training, I was encouraged
to donate yoga to a group that needed it. As a driver, I knew firsthand
how much cabbies could benefit.”
Walsh and Vollo teach a gentle flowing practice in their weekly, pre-
dominantly male, 60-minute Taxi Yoga class at LaGuardia Community
College. They eschew chanting and spirituality in favor of breathing and
stretching. “These guys are used to putting on a direction signal and
having something happen, so we emphasize results,” says Vollo. “Once
they try it, they can’t believe how much better they feel.”
To survive his own 12-hour shifts, Walsh practices Sama Vritti (equal
breath pranayama) in his taxi, which he
says is the antidote to road rage. “It
becomes a sitting meditation that keeps
me relaxed, aware, and rational,” he
says. JOE KITA
road warriors
NEWS & TRENDS
Yoga classes keep New York City cab drivers from getting bent out of shape.
2 2 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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WELLNESS
acid testIf you’ve ever had butterflies
in your stomach before a big
presentation or important
test, you know what stress
can do to the digestive sys-
tem. In fact, scientists in the
emerging field of neurogas-
troenterology—which studies
the connections between brain and gut—call the network
of neurons lining the gut the “second brain.” This helps
explain why restorative yoga postures, which relieve anxi-
ety and calm body and mind, can be particularly helpful for
taming the symptoms of gastroesophageal reflux disease,
also known as GERD.
GERD happens when the sphincter at the bottom of the
esophagus doesn’t work as it should, allowing stomach
contents to leak up into the esophagus, causing irritation.
Yoga may help relieve the symptoms, which include the
burning sensation in the chest or throat known as heart-
burn or acid indigestion.
If you have heartburn, it’s a good idea to wait at least
two hours after a meal before practicing. Vigorous exer-
cise and “crunching” actions can sometimes trigger symp-
toms in susceptible people; let yoga’s focus on balancing
relaxation with effort be your guide. If inversions aggra-
vate your symptoms, substitute a restorative posture like
Viparita Karani (Legs-up-the-Wall Pose). And if lying flat
on the floor causes discomfort, elevating your head and
shoulders with folded blankets can help. CAROL KRUCOFF
Try these postures to help ease heartburn.
EXTENDED EXHALATIONS
Sit tall, relax, and turn your
attention to your breath.
Mentally count the length of
your inhalations and exhala-
tions, and try to make them
equal length. Next, make the
exhalation one or two counts
longer than the inhalation, or
up to twice as long.
LEFT-SIDE-LYING
RELAXATION POSE
Lying on the right side has
been shown to aggravate
heartburn, while Ayurveda
holds that lying on the left
side helps digestion. Lie
on your left side with knees
comfortably bent. Place
support under your head.
Breathe for 5–10 minutes.
SUPPORTED BOUND
ANGLE POSE
Use a block to prop a bolster
at a 45-degree angle. Sit in
front of the bolster and
recline back. Bring soles of
feet together and open knees
out to the sides. Support
thighs and knees. Relax arms
at your sides. Breathe com-
fortably for 5–10 minutes.
SUPPORTED CHILD’S POSE
Stack two or three blankets
on a bolster. Kneel in front of
the bolster and open knees
about hip-width apart. Ease
the upper body down onto
the bolster, turning your
head to one side and relaxing
your arms. Breathe comfort-
ably for 5–10 minutes; then
turn your head the other way.
If you suffer
from heart-
burn, adjusting
your yoga
practice can
bring relief.
2 4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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FOOD
SUPER BERRYPut healthy cranberries on your holiday menu, without added sugar.
PACKED WITH NEARLY 15 MILLIGRAMS of vitamin C
per cup, cranberries’ role in heart and urinary tract
health is well documented: New research suggests that
their juice may be as effective as probiotics for main-
taining good digestive health. Another recent study
shows that the tannins in cranberries may slow the
absorption of carbohydrates, helping to regulate blood
sugar. But the tart berries are often paired with a large
helping of refined sugar to temper their bite, making
them something less than a health food.
Sonnet Lauberth, a Seattle, Washington-based holis-
tic health coach and the creator of the seasonal food
blog In Sonnet’s Kitchen (insonnetskitchen.com), turns
to fall’s naturally sweet fruits and vegetables to balance
the tartness of cranberries in holiday dishes. “My cook-
ing philosophy is to use whole, fresh, seasonal foods,
prepared without a lot of ingredients,” she says. “So I
might sprinkle fresh cranberries over yams or delicata
squash and bake them. Or combine them in a sauce with
apples, pears, or dates, which add sweetness.”
Lauberth’s date-sweetened cranberry sauce, above,
has just the right balance of sweet and tart, with ginger
and orange zest for added flavor. Be sure to use an
organic orange, Lauberth says, since you’re consuming
the peel. If you can’t find one, you can omit the zest
from the recipe. CHARITY FERREIRA
1 organic orange
1 cup water
12 ounces fresh
cranberries
5 Medjool dates,
pitted and diced
2 teaspoons fresh
minced ginger
1 Zest about half the orange
and reserve the zest. Cut
the ends off the orange, then
cut away the peel and outer
membrane of fruit in wide
strips. Holding the orange
over a bowl to catch the juice,
cut between the inner mem-
branes and fruit to release
the segments into the bowl.
2 In a medium saucepan,
bring the water to a boil.
Add the orange segments
(including any juice), cranber-
ries, dates, and ginger. Reduce
the heat and simmer 10 min-
utes, stirring frequently, until
sauce is thick. Stir in the
orange zest, and refrigerate
until ready to serve.
spiced orange cranberry sauceMakes 6 servings
2 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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FAT-BURNING STAGE
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DINNER
One Almased shake.
WEEK 2
ALMASED SHAKE
� 8 Tbsp. of Almased
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DIY VEGGIE BROTH
Cut up 1 lb. of fresh vegetables and sauté lightly in a stockpot. (Try broccoli,
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fearless feast Even for confident cooks,
Thanksgiving dinner can be the most anxiety-
provoking meal of the year. Yoga can help.
IN MY DREAM, I’m sitting on my mat
awaiting instructions from a panel
of my yoga teachers. I’m at an Iyen-
gar Yoga assessment, for which I’m
completely unprepared, and I am ter-
rified. After what seems an eternity,
they deliver my task. I’m to carve
a Thanksgiving turkey right there
on my mat using the props in front
of me: a plastic fork and knife. You
might say I carry some anxiety about
cooking Thanksgiving dinner. »
eating wiselyby Chrissy Carter
maple-roastedbrussels sprouts M A K ES 6 TO 8 S E RV I N G S
2 pounds Brussels sprouts1∕4 cup balsamic vinegar1∕4 cup olive oil
2 tablespoons maple syrup
1 teaspoon salt1∕2 teaspoon pepper
1 Preheat oven to 400°F. Trim the ends
of the Brussels sprouts, and remove
any bruised outer leaves. Cut in half
lengthwise.
2 Place on a baking sheet, and mix well
with balsamic vinegar, olive oil, maple
syrup, salt, and pepper.
3 Spread out into a single layer, and
roast for 30 to 35 minutes, stirring once
or twice, until soft and caramelized.
I can still smell my mother’s kitchen
on Thanksgiving morning. The fragrance
of her homemade pies mixed with the
aroma of the turkey roasting in the oven
created an air of anticipation that could
be felt throughout the house. My sister
and I would watch the Thanksgiving Day
parade on TV in our pajamas and would
periodically be called into the kitchen to
help my mother stir a pot or lick a bowl.
The whole day was spent waiting for the
moment we were called to the table. By
the time dinner was ready, we were prac-
tically giddy as we loaded our plates with
my mother’s delicious food in the most
anticipated meal of the year.
Now that the torch of cooking the fam-
ily’s holiday dinner has passed to me, my
anticipation has morphed into a recurring
anxiety about living up to my memory of
all those Thanksgivings past. Last year,
the turkey wasn’t fully cooked, the side
dishes were cold, and I sat down at the
table feeling totally defeated. The pres-
sure to replicate the magic of my child-
hood memories, combined with the fear
of failing, turns out to be the perfect
recipe for a really bad time.
FEAR OF FAILURE
Whether in the kitchen or on the mat,
fear is like a big bucket of ice dumped
on the spark of adventure. Fear leaves
us either too much in our own heads to
access our inherent creativity and intu-
ition—or so paralyzed that we convince
ourselves we’re not even capable of try-
ing. Fear seduces us into a place of com-
placency, inviting us to avoid what scares
us in favor of dwelling in the comfort of
our familiar beliefs. Fear prevents us from
making mistakes and gaining the kind of
wisdom that arises from taking risks.
Patanjali’s classic text, the Yoga Sutra,
of fers several accessible tools to manage
our fears. Foremost among them are prac-
tice and detachment. Practice, as outlined
in Sutra 1.14, includes three aspects: We
must practice for a long time, without
break, and in all earnestness. This last one
means we have to believe what we’re prac-
ticing is actually possible.
Sutras 1.15 and 1.16 describe detach-
ment, which essentially means that
we understand that our identity is not
dependent on our success or failure. This
knowledge leads to freedom and a very
real connection to the present moment.
Which brings me back to Thanksgiv-
ing dinner. Once I came to grips with
the fact that the truth of who I am does
not depend on my producing a flawless
meal, my anxiety lifted. Practicing—
continuously showing up in the face of
real or potential failure—is trusting that
the process is the goal. Ultimately, it’s the
intention behind my cooking, the effort
I’ve devoted to the meal, and the heart
I’ve poured into each dish that will make
the meal a success.
I’ve come to think that a botched at -
tempt at cooking Thanksgiving dinner
may actually be another opportunity to
continued on page 42; recipes on next page
3 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
eating wisely
1 Peel sweet potatoes and cut into 1∕2-inch cubes.
2 Juice 1 to 3 tablespoons of fresh
ginger (you can use a juicer, a grater,
or a garlic press). Set aside.
3 Sauté onions and garlic in olive oil
over medium heat until translucent,
about 10 minutes. Add sweet pota-
toes and cook, stirring frequently, for
another 10 to 15 minutes.
4 Add broth and water, and bring to a
boil. Reduce heat, cover, and simmer
for 30 minutes or until sweet pota-
toes are soft.
5 Purée with an immersion blender,
or transfer in small batches to a
blender and purée until smooth.
6 Add salt and pepper. Stir in 1 table-
spoon ginger juice and taste. Add
more as desired.
sweet potato–ginger soupM A K ES 6 TO 8 S E RV I N G S
3 large sweet potatoes or
yams (about 4 pounds)
1 2-inch piece fresh ginger
2 onions, roughly chopped
1 clove garlic, minced
2 tablespoons olive oil
3 cups vegetable broth
1 1∕2 cups water
1 teaspoon salt1∕2 teaspoon pepper
3 8 Y O G A J O U R N A L . C O M
eating wisely
Now, “feel better” about the foods you eat... worry less about the foods you enjoy.*
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When youÕre serious about your health... ItÕs Solgar.
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ar V
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INTRODUCING COMFORT ZONE FROM SOLGAR.
Flour your work area and rolling pin.
6 Roll out one portion of dough, turn-
ing it as you go, until you have a circle 11
inches in diameter and 1∕4 inch thick. For
easy transfer into the pie dish, roll the
dough over the rolling pin, then unroll it
into the pie plate, fi tting it gently. Roll out
the second portion into an 11-inch circle
and place onto baking sheet. Refrigerate
both while you make the apple fi lling.
7 Preheat oven to 425°F. Place apples in
a bowl. Add fl our, sugar, cinnamon, nut-
meg, and salt. Toss until the apples are
well coated.
8 Pour the apple mixture into the pie
dish. Scatter the butter over the apples.
Lay the circle of dough over the top, and
trim off any excess. Crimp the dough
together with your fi ngers so the pie
is tightly sealed. You can decorate the
edges using the prongs of a fork. Cut
4 slits in the top so steam can escape.
9 In a small bowl, beat egg and milk
together with a fork. Brush the top crust
evenly with the egg mixture, and place
the pie dish on a baking sheet to catch
any overfl owing juices.
10 Bake for 20 to 25 minutes. Reduce
oven temperature to 375°F and bake for
another 30 to 35 minutes. The pie will be
golden brown. If the crust starts to burn,
you can lay a piece of foil over the top.
Remove from oven and place on a wire
rack to cool before serving.
All recipes courtesy of Chrissy Carter.
homemade apple pieMaking pie crust is a great way to explore
the yogic concepts of practice and de tach-
ment. The dough needs to be just the right
temperature in order to be rolled out: When
it’s too cold it won’t budge; when it’s too
warm it gets sticky; when it’s been handled
too much it will contract slightly as you
roll. I like to have store-bought dough in
my refrigerator as a backup. Then I feel
invincible—just the attitude you need to
make a pie from scratch.
M A K ES 8 TO 1 0 S E RV I N G S
FOR PIE CRUST
2 1∕2 cups all-purpose fl our
1 teaspoon salt
1 teaspoon sugar
2 sticks (1 cup) unsalted cold butter,
cut in small cubes 1∕4–1∕2 cup ice water
FOR APPLE FILLING
8 Gala or Golden Delicious apples,
peeled and sliced
2 tablespoons all-purpose fl our2∕3 cup sugar
1 teaspoon cinnamon1∕2 teaspoon nutmeg
Pinch of salt
2 tablespoons unsalted butter,
cut into small cubes
FOR EGG WASH
1 egg
Splash of milk
1 Place fl our, salt, and sugar in a food
processor. Pulse until combined.
2 Add the butter to the food processor,
and pulse until the butter is the size of
peas. Do not overpulse.
3 With food processor running, add 1∕4 to 1∕2 cup ice-cold water. Stop the processor
when the dough starts to pull together
but still appears fl oury. Do not overmix.
4 Divide the dough in half. Form each
half into a ball, then fl atten out into a
disc with the palm of your hand. Wrap
each disc with plastic wrap. Refrigerate
for 20 minutes.
5 Butter the inside of a 9-inch pie dish,
and line a baking sheet with waxed paper.
4 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
eating wisely
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live your yoga. Some of the best memories
are born of the times when nothing goes
according to plan—when you’re forced
to surrender. It’s often in those moments
that you get to know your own resilience
and experience a true connection to the
moment. One year my apple pie fell apart,
and I had no backup plan and a table full
of guests awaiting dessert. I decided to
scoop out the apple filling and spoon it
over some vanilla ice cream. No one knew
the difference; in fact, it was a huge hit!
It’s often when things fall apart that you
realize just how much you limit yourself
with your own expectations. Opening
yourself up to life often results in experi-
encing something greater than you could
have imagined.
SAFETY NET
Taking risks in the kitchen is about lis-
tening to the motivations that drive your
efforts. If I’m considering a challenging
recipe, such as an apple pie with pastry
made from scratch, and I can feel myself
getting excited about the process, I
go for it. I know that no matter how
it turns out, it will have been worth
it because it was my commitment
to the adventure, not the result,
that inspired me to be daring in the
first place. If, on the other hand, I
stare at the recipe with a sense of
dread or expectation, or if I’m hop-
ing that the finished product will prove
something to myself or to others, then
I know that no matter how it turns out,
I will not enjoy the fruits of my efforts.
Practice your yoga in the kitchen by
tuning into how you feel as you create
your Thanksgiving menu. Anxiety, doubt,
and fear can all be felt in the body and are
signs that you need to reevaluate your
approach. Focus your attention on the
process of executing what you can man-
age to the best of your abilities.
In yoga class, when you can’t get into a
challenging pose, the practice is to focus
on what you can do and then to do it well.
Flailing toward an end result will get you
nowhere, and if somehow you arrive in
the pose by luck, you will have missed the
point because there was no connection to
the approach. It’s the process of getting
into the pose, rather than the pose itself,
that reveals the nature of the asana. Cook-
ing is the same: True appreciation of a dish
comes from a connection to the process
that made it.
Learn to let go of your expectation that
you need to whip up elaborate food just
because it’s Thanksgiving and this can
free you from the pitfalls of self-inflicted
suffering. It’s perfectly okay to opt out of
a challenging recipe if it doesn’t feel right.
I’ve learned over the years to ease up on
myself by swapping out difficult, time-
consuming recipes for simple, foolproof
ones, such as incredible, crispy roasted
Brussels sprouts with maple syrup and
balsamic vinegar (see page 36), which take
about five minutes to prepare before you
pop them in the oven.
Cooking, like yoga, is about connect-
ing to yourself in the moment. Asana
instructions such as “stand equally on all
four corners of your feet” become useful
only when you can feel them in your own
body. Similarly, a recipe is only a guide-
line. Great cooking happens when you
listen to your gut, trust your instincts, and
make the recipe your own. Use the Sweet
Potato-Ginger Soup (see page 38) as a safe
place to experiment and decide for your-
self how much spice to add.
This year, I’m not nervous. I know that
no matter how the meal turns out, the
people who matter most in my life will
celebrate the love and effort I put into our
shared experience. I know that what I’ll
remember most is the attitude I choose to
bring to the kitchen and the wisdom I’ll
gain from opening up and letting go. ✤
Chrissy Carter is a yoga teacher and writer
based in New York City. Learn more at
chrissycarter.com.
continued from page 36
It’s often when things fall
apart that you realize just
how much you limit yourself
with your own expectations.
N O V E M B E R 2 0 1 3
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“I’M SO INFLEXIBLE I can barely touch my toes.” As a yoga teacher,
I hear this again and again. I’ve even seen people spontaneously
bend over to reach for their feet to demonstrate their tightness.
I try to explain that you don’t have to be fl exible when you start
practicing yoga: The act of doing yoga helps you build the fl exibility
and strength you need. Even if you can easily get your hands to your
toes in forward-bending poses, that’s not necessarily a good measure
of your overall fl exibility. What really matters are the actions you
take to get them there.
If you focus on going deeply into a forward bend, such as the
seated forward bend Janu Sirsasana (Head-of-the-Knee Pose), and
your hamstrings and glutes are tight, you’ll bend from the spine: The
tailbone will tuck under, the upper back will round, and the backs of
the knees will pop off the fl oor. In this case, even though you might
still be able to reach your toes, you’d be missing the true benefi t of
the pose. The goal of a forward bend is not, in fact, to “bend” but
instead to fully extend and lengthen your spine while stretching the
back of your body —your hamstrings, gluteal muscles, and spinal
basics head-of-the-knee pose janu sirsasana | janu = knee; sirsa = head; asana = posture
Fine-tune your practice of
Janu Sirsasana with an
online video. Find it at
yogajournal.com/livemag.
▼ watch
by Nikki Costel lo
a deeper stretchAfter practicing Janu Sirsasana, a
one-legged forward bend, you’ll be
better prepared for a full, two-legged
stretch. Practice the pose several
times on each side, and then stretch
both legs out and join them in Dan-
dasana (Staff Pose). Reach for both
feet and see if you are able to bend
forward more easily in Paschimotta-
nasana (Seated Forward Bend).
• For detailed instructions on more
poses, go to yogajournal.com/poses.
4 4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
LENGTHEN
YOUR SPINE
BEND YOUR
ELBOWSFLEX
YOUR
FOOT
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 4 5
SET IT UP
❉ Resting your hips on a blanket, sit
upright, and extend both legs forward.
❉ Bend the right knee, pressing the
heel into the inner right thigh, with
the toes touching the inner left thigh.
❉ Keep the left leg straight, resting
on the center of the calf with the toes
pointing up.
REFINE As you inhale, extend the
arms up. Bring the arms toward the
back of the ears, and then take a
deeper, fuller breath to extend the
arms completely and lift the torso.
STEP 1
muscles—to the extent that’s appropri-
ate for you. Although you don’t want to
bend your spine in Janu Sirsasana, there
are three joints you do want to bend in
the pose: the hips, the knee of the bent
leg, and the elbows. Learning to bend in
all the right places allows you to create
length and extension in the spine.
Bending at the hip joints is crucial in
any forward bend. It allows the torso to
extend forward while the spinal muscles
stay relaxed. If your hamstrings and glutes
are tight and you feel your tailbone tuck-
ing under, sit up on a folded blanket or
two. Feel as though you are sitting directly
on top of your sitting bones and that your
pelvis is tilting forward.
Having one knee bent in Janu Sirsasana
makes it different from other seated for-
ward bends. The action of bending one
leg helps alleviate the pull of tight ham-
strings and gluteal muscles on that side of
your body. The added mobility allows you
to extend the abdomen farther forward.
The final bend in the pose is at the el -
bows. When you clasp your foot (or a
strap) and bend your elbows, the pull of
the arms helps lift the chest upward,
which lengthens the upper spine. And
gently pulling the shoulders back helps
maintain this extension.
Practicing the variations taught here
will help you find extension in your spine.
In the first variation (see Step 1), focus on
balancing your weight evenly on both sit-
ting bones and on stretching your arms
upward. Lengthen the sides of the waist
equally to lift the spine and tone the abdo-
men. In the second variation (see Step 2),
focus on bending at the hips as you lean
forward and hold your foot. Firm your
arms to lift your chest and extend it for-
ward as you press the back of your legs to
the floor. In the final variation (see Final
Pose), lengthen your spine completely
from the bottom to the top. Bending your
elbows out to the sides allows the chest to
further expand and frees the upper spine
to move inward toward the heart.
Reach your arms tall and press down through your sitting bones.
Extending the spine and stretching the
back body in a seated forward bend can
have a calming effect. Practicing these
poses can improve digestion and soothe
the nervous system. You experience these
benefits by practicing a progressive series
of actions: stretching and releasing ten-
sion in the back of the body, bending at
the joints with skill and attention, and PH
OT
OS
: D
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stretch the sides and lift the spine
Keep both sides of the pelvis in line
and distribute your weight evenly on
both sitting bones.
FINISH Lift the bent-leg side of the
torso with a little more effort and
attention to ensure that the torso
lengthens evenly and that your spine
is lifted. Create space in the abdomen
by pressing the thighs down as you
stretch the arms up. Move your shoul-
der blades in toward the spine and
your abdomen back and up under the
ribs. Maintain this position for a few
breaths to energize your spine.
lengthening the spine before folding for-
ward. When you practice Janu Sirsasana
this way, not only will touching your toes
become easier, but you’ll be getting the
benefits of fully extending your spine and
expanding your chest.
Nikki Costello is a certified Iyengar Yoga
teacher living in New York City.
4 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
basics
®,T
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3 Ka
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ny
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KEYNOTE BY
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Keep lengthening, not
rounding, the spine.
STEP 2
In hatha yoga asanas, the back of the body is referred to as the west
(paschim in Sanskrit) and the front of the body as the east (purva).
Both sides are given equal importance and reflect balance and har-
mony in the body. The sun rises in the east, energizing our bodies
for the activity of the day, and sets in the west to prepare our bodies
for rest and sleep. When you practice forward-bending poses and
stretch the back of your body, you will discover that they can help
you relax, become quiet, and even sleep better.
elements of practice
SET IT UP
❉ Resting your hips on a blan-
ket, sit upright and extend
both legs forward.
❉ Bend the right knee, press-
ing the heel into the inner right
thigh, and letting the toes
touch the inner left thigh.
❉ Keep the left leg straight,
resting on the center of the
calf with the toes pointing up.
❉ Inhale and extend the arms
upward. Exhale, and reach
forward to hold the left foot
with both hands, or loop a
strap around the foot.
REFINE Pull strongly on the
foot, as you press it into your
hands or the strap to lift your
torso up. Straighten and fully
extend both your arms. Press
the entire back of your left
leg to the floor, from the upper
thigh to the back of the heel,
while also pressing the right
leg downward.
FINISH Lift from the waist
to the armpits to create equal
length on the sides of your
body. Move the back ribs in
toward the chest and lift the
chest even higher. Continue
pressing the outer right thigh
and knee down and turn from
the right side of the waist until
your entire torso is facing for-
ward. Hold this variation for
several breaths to lengthen
the front of the spine and
make the back more concave.
extend forward to reach the foot
N O V E M B E R 2 0 1 3
basics
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Explore these modifications of Janu Sirsasana.optimize your pose
To open your
hips Move the
thigh and knee
of your bent leg
farther out to
the side, while
still keeping the
outer knee down.
To relieve knee
pain Place a
rolled-up sock
or a strap behind
the back of your
bent knee to
make more space
for the joint.
To lengthen your
spine If you can
reach your toes
with your hands,
reach beyond
the foot and clasp
one wrist with
the opposite hand.
To quiet the mind
Place a blanket
or bolster across
your shin and rest
your head on it.
Relax here with
even breathing
for 2 minutes.
chest. Maintain the steady effort
of the legs and arms as you ex -
hale and stay in the pose. Inhale
again and extend the front of your
body forward until the hips fold
more deeply. On your exhalation,
bend your elbows directly to the
sides and broaden the collarbones
and chest. Keep the elbows lifted
and wide apart.
FINISH With each breath
lengthen the front of the spine
and move the back muscles into
the body. Now the knee, hips,
shoulders, elbows, and wrists are
all bending to support your spine
to extend. ✤
SET IT UP
❉ Sit upright and extend both
legs forward.
❉ Bend the right knee, pressing
the heel into the inner right thigh,
and letting the toes touch the
inner left thigh.
❉ Keep the left leg straight, rest-
ing it on the center of the calf
with the toes pointing up.
❉ Inhale and extend the arms up.
❉ Exhale and reach forward to
hold the left foot with both hands
or loop a strap around the foot.
REFINE Press both legs down
as you lift the waist toward the
armpit. Use your inhalation to
draw the abdomen back and
up while you spread and lift the
FINAL POSE
janu sirsasana
Fully extend your spine as you fold forward.
N O V E M B E R 2 0 1 3
basics
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SU
BM
AN
/GE
TT
Y I
MA
GE
S
living yogaby Kate Holcombe
WHEN PEOPLE ASK ME why I became a
yoga teacher, I tell them it’s because I was
lucky enough to have been hit by a motor-
cycle while studying social work in south-
ern India 22 years ago. But that is only part
of the story.
It is also true that after the accident, my
teacher, friend, and mentor, Mary Louise
Skelton, a longtime student of yoga master
T. Krishnamacharya, took me to see his
son, T. K.V. Desikachar, to help me get bet-
ter. Not only did I recover from my injuries,
but my chronic insomnia and headaches
also disappeared.
But what really inspired me to teach
yoga to those who are sick and suffering
and make yoga’s tools accessible to others
through my work at Healing Yoga Founda-
tion was spending the last three weeks of
Mary Louise’s life with her a few years later.
It was then, sitting with her each day as she
was dying from metastatic breast cancer,
that I really “got it.” I had understood how
yoga helped me heal after my acci dent
and how it could help others with physi-
cal issues. I knew that yoga could help one
become stronger and more flexible, sleep
better, and feel more relaxed. But what
astounded me as I sat with Mary Lou each
day was how yoga was such a positive sup-
port for her, even in the process of dying.
Here was a woman in her early sixties who
had a loving husband and family, grand-
children, devoted students, and much she
still wanted to see and do. She certainly did
not want to die. She was also in consider-
able pain. And yet, knowing her death was
imminent, she was not suffering.
We had many talks those days—about
life, yoga, and how delicious butterscotch
was, all the important stuff. In these con -
ultimate practice Yoga promises to free us from suffering—even the kind that comes from life’s most difficult experiences.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 5 3
versations, she was so clear, so calm, so
present. It was evident to me how much
her yoga practice was supporting her in
the dying process, and that this was the
result of her years of dedicated practice.
BEYOND THE BODY
Tada drastuh svarupe avasthanam
As a result of yoga or sustained, fo -
cused attention, the Self or Seer is
firmly established in its own form,
and we act from a place from our own
true, authentic Self. YOGA SUTRA I.3
How is it that yoga can be such a power-
ful support, even when the body is not
able to do asana practice or even to sit
to do certain breathing practices? First
and foremost, yoga is for the mind, not
the body. (Though asana and other prac-
tices involving the body can be a useful
way to influence and refine the mind,
and the body can certainly benefit.) Yoga
Sutra 1.3 says that as a result of yoga or
sustained, focused attention, the Self or
Seer (drastuh) is established (avasthanam)
in its own form (svarupe). In other words,
by focusing and refining the mind through
yoga, you gain clearer perception and
learn to distinguish the mind, body, and
emotions from your true essence or Self.
You come to know that Self and act from
that place of the Self, thus reducing your
experience of suffering.
Tatah pratyakcetanadhigamah api antarayabhavasca
Then, the inner conscious is
revealed, we come to know the
true Self, and our obstacles are
reduced. YOGA SUTRA I.29
In Sutra 1.29, Patanjali tells us that as a
result of yoga practice (tatah), and spe-
cifically the surrender to a higher power
(isvara pranidhana), our inner conscious
(pratyakcetana) is revealed (adhigamah),
and we experience a reduction (abhava)
in the obstacles (antaraya) we may face.
Patanjali lists nine potential obstacles
in the next sutra, beginning with illness
or disease (vyadhi), but tells us that they
need be obstacles for us only if the mind
is disturbed. If we can connect with the
Self, we are less likely to be disturbed and
will therefore suffer less.
If it sounds simple, it isn’t. It’s one
thing to understand Patanjali’s logic and
promise of kaivalyam, or independence
from suffering. It’s entirely another to
practice consistently enough to actually
experience it. But this is why we practice.
The tools Patanjali offers throughout
the Yoga Sutra are designed to help quiet
all the distractions of the mind, including
patterns and ways of thinking that may be
dragging you down. As you go through
this process, you begin to know the differ-
ence between your fluctuating and imper-
manent mind, body, and emotions, and
something else deep within you. When
you recognize the impermanent parts of
you as distinct and separate from that
steady, quiet, knowing place of your true
Self (which Patanjali describes as pure,
unchanging, and permanent), you begin
to cultivate a greater connection with that
authentic Self. From this place of connec-
tion, you can observe your emotions and
reactions and recognize them as separate
from your true nature, valid and painful
though they may be. This is the promise
of yoga. And while the process of getting
there may not be simple, the end result is
easy to understand: We feel better.
YOGA IN ACTION
For the last several years, I have taught
yoga as part of the Commonweal Cancer
Help Program in Bolinas, California. I
work with many people with cancer on
these retreats, and I work one-on-one
with people with cancer and other life-
threatening illness almost every day in my
work at Healing Yoga Foundation.
At the start of each retreat, I sit with
the participants to give them an orienta-
tion to yoga and what we will be practic-
ing together. It is always a diverse group
in terms of gender, ages, types of cancers,
and stages of disease. Many have done
some form of yoga, and all have some idea
of what yoga is. Some are concerned they
will not be able to “do” the postures. Many
are dealing with pain, anxiety, fear, and
side effects from treatment. Often their
bodies have changed drastically, assaulted
by disease, surgery, and treatment, and
they cannot do what they used to. “How
can I do yoga when I am in pain?” “What
is the point?” and many other questions
along these lines arise.
What I tell them is that while I am
trained to adapt the practice we do as a
group to each of their individual needs,
and will make sure they are safe and com-
fortable; and while I surely hope to help
increase their comfort and reduce their
pain and other physical, mental, and
emotional symptoms, the real point of
what we are doing together is something
very different. My real goal, I tell them,
is to help empower them with tools and
practices they can do anywhere, in any
circumstance—waiting in the doctor’s
office, getting a scan, receiving a chemo
infusion, riding the bus.
These practices can quiet the distrac-
tions of the mind and help each person
connect to that still, deep place within,
that resource of wisdom and inner know-
ing, great resilience and strength, deep
joy and peace, and the shining light of
one’s own, true authentic Self. Yes, I tell
them, the many practices of yoga, includ-
ing stretching, movement, deep breath-
ing, and meditation can be wonderful in
and of themselves, but each is just one of
many tools offered by Patanjali to help us
reach the real goal of yoga: to distinguish
between the mind and the Self, to connect
with and act from that place of the Self,
and, as a result, to suffer less.
I also tell them the story of sitting with
Mary Lou each day—about her incred-
ible grace, clarity, and calm, and of seeing
yoga work in a way that changed my life
forever. No matter what your physical
challenges or your time of life, yoga’s tools
can help you connect with the Self and
face even the most difficult challenges
with peace and equanimity. As my teacher,
T. K.V. Desikachar, used to tell me that his
father, T. Krishnamacharya, would say, “As
long as there is breath, we can do yoga.” ✤
Kate Holcombe is the founder and executive
director of the Healing Yoga Foundation in San
Francisco. Learn more at healingyoga.org.
5 4 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
l iving yoga
PH
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; M
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BO
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master class
with Annie Carpenter
shape shifter Let the ebb and flow of your breath help you find your way into this challenging forward bend.
THE FINAL PHASE of Utthita Hasta Padangusthasana (Extended
Hand-to-Big-Toe Pose) is a doozy. After fi ve breaths of balancing
on one leg with the other leg lifted off the fl oor at 90 degrees, you
forward bend over the lifted leg, bringing your shin toward your
nose and nose toward your shin. Is it really possible to do this with
a sense of ease and grace? you ask. With practice, it is.
It begins, like so many things in yoga, with the breath. The pose
requires open hamstrings, strong core muscles, and balance, for
sure, but also a palpable understanding of the breath and how it
supports transitions into and out of the poses. Practicing this pose
with awareness can teach you how using your breath can lead to
depth and ease.
Try this: Sit tall on a cushion or blanket, and bring attention to
your breath. Begin Ujjayi Pranayama (Victorious Breath) with your
inhalations and exhalations balanced in length and volume. Then
begin to add a short pause after your exhalations. Gradually you’ll
notice that as you inhale, the breath moves down, and the front
body—from the pubic bone up to the top of your sternum—subtly
expands, moving your spine in the direction of a backbend.
As you exhale, the spine tends to round as your breath moves up
and out. If you continue to breathe like this, you’ll fi nd that the base
of your pubic bone moves back at the top of the inhalations and your
tailbone gently curls under at the end of your exhalations. If you can
comfortably pause after your exhalations, you’ll experience a natural
hollowing in your belly and a lift from the base of your pelvis. This
natural pattern of breathing is the reason that we exhale when we
come into forward bends and inhale as we come out of them.
Next, try it on all fours, in Cat-Cow Pose. As you inhale, gaze up,
creating a slight backbend. Exhale, and round your spine, drawing
your head down and curling your tailbone under. Continue this
pattern, and again, try pausing briefl y after the exhalations. You’ll
observe a natural lift in your belly and a deepening into the round
shape without any more effort. »
Set up a strong foundation before you move
into the forward-bending phase of the pose.
Warm-up your hamstrings and hips while
you hollow and lift the belly.
Learn to create an internal lift of the pelvic
floor without overworking the abdominals.
1
4
Build power in your core as you simultane-
ously warm up your spine and legs.
3
2
Do yoga with Annie Carpenter at
the San Francisco Yoga Journal
Conference, January 16–20, 2014!
Learn more at yjevents.com.
5 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
Ride the wave of your
breath in this version
of Utthita Hasta
Padangusthasana.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 5 7
You’ll use your breath in a similar way
to sup port you in the last phase of Utthita
Hasta Padangusthasana. As you inhale,
you’ll focus on lengthening your spine; as
you exhale, you’ll feel the breath initiate
the movement of curling your tailbone
under until your spine naturally folds
over your leg. As you work dynamically
with the breath and pose, you’ll also find
your breath capacity increasing. You’ll be
able to take a fuller inhalation and really
get all the breath out as you exhale. Over
time your capacity to pause and retain
the breath after both the inhalation and
the exhalation will begin to grow as well.
Explore inhaling fully and then pause. As
you retain the breath, you might sense
your pose expand with no more effort.
In the pause after the exhalation you’ll
feel your belly hollow and, subsequently,
a sense of lightness and ease in your body.
You might even find yourself naturally
moving more deeply into the pose.
BEFORE YOU BEGIN
Before you do the sequence below, try the
breathwork exploration described above.
Then come to Tadasana (Mountain Pose)
and warm up with a few simple rounds of
Surya Namaskar (Sun Salutation). Be sure
to sync the breath with each movement.
UDDIYANA BANDHA
Upward Abdominal Lock
Tap into the natural core lift
that a complete exhalation
brings. Uddiyana is translated
as “flying up.” In this posture,
you’ll create an internal lift of
your pelvic floor and abdomi-
nal muscles, which you will
sustain by holding the breath. At first
you’ll feel as though you are working the
abdominal muscles, but you’ll find that
as you become more aware of how to use
your breath, less physical effort is needed
to maintain the lift.
Stand with your feet wider than your
hips and with your legs and feet slightly
ro tated open. Inhale, and lift your arms;
ex hale, bend your knees, and place your
hands high on your thighs. Keep pressing
your breath out and straighten your arms,
grounding your thighs and stabilizing your
torso. When you are completely empty of
air, draw your pelvic floor together and up,
pull your belly back and up, and hold here
for as long as you comfortably can. Then
release all of the lifting actions, inhale,
and slowly stand. Take a recovery breath
and repeat twice more.
Over time, you will be able to hold
your exhalation longer and feel a greater
internal lift. The feeling is deep and
exhilarating, as though you were inter-
nally reversing the pull of gravity. It is
easy to overwork in this bandha; you’ll
know you’re getting it right when there’s
no hardening or gripping, but rather an
updraft of breath and subtle energy.
Note: This is a strong, advanced prac-
tice and should be practiced on an empty
stomach. It is contraindicated if you are
pregnant or are on your menstrual cycle.
PRASARITA PADOTTANASANA
Wide-Legged Standing Forward Bend
Create deep flexion
in your hips while you
release the back of
your legs. Stand with
your legs about one
leg’s distance apart with your feet parallel
to each other. Place your hands on your
hips. Press your feet down, and lift your
arches, firming your legs. Inhale, lift your
chest, and gaze up. Exhale, and fold for-
ward and down from your hips. Place your
hands on the floor shoulder-width apart.
Press through your palms, and keep-
ing your arms straight, inhale to lengthen
your spine forward. (If your hips or ham-
strings are tight, come to your finger-
tips.) Exhale, and fold all the way down,
placing the crown of your head on the
mat (or allow it to hang straight down).
Repeat this three more times, dynami-
cally: Inhale, straighten your arms, and
lengthen forward; exhale, and fold from
your hips, head down. Try a brief pause
after your exhalations and observe how
your inner body lifts from the base of your
pelvic floor toward your crown. Then,
keep your head down and hold the pose
for five breaths.
Keep lifting the arches of your feet
and hugging in the tops of your thighs.
Sense the elongation of your spine on the
inhalations; deepen the fold on the exha-
lations. Continue to pause briefly after
the exhalations and sense a residual inter-
nal lift from Uddiyana Bandha.
To release the pose, inhale, straighten
your arms, and lengthen your spine. Ex -
hale, bring your hands to your hips, and
gently lift your belly. Inhale to stand.
ARDHA NAVASANA
Half Boat Pose, variation
Build power in your core. Lie on your
back, legs straight, with your feet at a wall.
Scoot yourself in toward the wall, walk-
ing your feet up the wall about a foot or
two. Press the balls of your feet into the
wall and firm your legs vigorously. Acti-
vate your whole body as though you were
doing Tadasana on your back, with your
arms reaching toward the wall.
Inhale; then as you exhale, press your
navel down, rounding your lower back.
Curl your tailbone gently up and into your
body to help you lift your upper body off
the floor. Reach your arms forward and
press the balls of your feet into the wall.
Inhaling as slowly as you can, roll back
down to the mat, keeping your legs firm.
Repeat for four cycles: Exhale, and round
your spine, lifting up; pause, inhale slowly,
and return back to the floor. Keep driving
your feet into the wall and rooting the top
of your thighbones back into their respec-
tive hamstrings on the inhalations.
See that you’re lifting from your belly,
not your neck. Maintain a long neck by
pressing your head back in space. If your
neck is tender, you can interlace your
hands behind your head and press the
head gently into your hands as you come
up. On your exhalations hollow the belly
back and draw the tailbone in. Then, on
your fifth exhalation remain in the pose,
breathing as deeply as you can. Try to
pause briefly after each exhalation to
cultivate the natural internal lift of your
pelvic floor and abdominal muscles. It will
give you both more depth and ease in the
pose. When you’re ready, inhale, slowly
release down, and rest. »
5 8 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
master class
UTTHITA HASTA
PADANGUSTHASANA
Extended Hand-to-Big-Toe
Pose, preparation
Test your balance in this
intense hamstring stretch.
Begin in Tadasana with
your hands on your hips.
Take a big inhalation and
shift your weight onto your
left foot. Exhaling, bring
your right leg up, hooking your big toe
with the first two fingers and thumb of
your right hand. (You may use a strap if
you cannot keep your legs straight.)
Bring your attention to your left leg:
Press down steadily through your foot,
and lift the kneecap. Press the top of your
thigh back to keep your pelvis upright,
not tucked.
Now, bring your attention to your right
leg: Press through the ball of your big toe,
and spread the toes. Draw the kneecap up
to straighten the leg. Press the top of the
thigh down to keep your pelvis and lower
back level. Draw your right arm back into
its shoulder socket to square your shoul-
ders and chest to the front. Then move
your shoulder blades forward to lift and
open your chest and to help you elon-
gate up through the crown of your head.
Steady your gaze at the tips of your lifted
toes and breathe smoothly and steadily
for five cycles.
Observe the subtle movements that
the breath creates, even as you hold steady
in the pose. Release the toe and slowly
lower your leg. Repeat on the second side.
UTTHITA HASTA
PADANGUSTHASANA
Extended Hand-to-Big-Toe Pose
Unite breath and movement
to create ease and depth in
this powerful forward bend-
ing pose. Begin in Tadasana.
Inhale deeply, then exhale,
and lift your right leg up for
Utthita Hasta Padangust-
hasana; hook the toe. Take a
full inhalation to establish yourself in the
pose. Then as you exhale, lift your right
leg a little higher as you fold your torso
over it. »
6 0 Y O G A J O U R N A L . C O M N O V E B M E R 2 0 1 3
master class
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Expand your horizons
Stay for four cycles of breath. On your
inhalations, ground your left foot and root
the top of your thigh back as you expand
your chest. On your exhalations, lift your
right leg and gently round over the leg. Try
to pause briefl y after the exhalations and
sense the hollowing of your belly.
On your fi fth exhalation remain in the
forward bend, breathing as fully as you
can. If possible, hold your right wrist with
your left hand. Bring your awareness to
the subtle shape changes that your breath
creates. You should feel a bit more spa-
cious and grounded on the inhalations
and experience a lightness and deepening
of the pose on the exhalations. If your leg
isn’t very high, allow yourself to fold and
round more deeply in an effort to bring
the nose to the knee. If your leg is higher,
the spine will be longer and straighter—
either way, let the exhalations bring you in
deeper. Try to let go of tension and expe-
rience the effortlessness of your internal
lift. To come out, inhale, stand tall with
your chest opening fully, and exhale as you
slowly lower your straight leg to Tadasana.
Repeat on your second side.
After completing this sequence, move
through one final Sun Salutation. First
take Urdhva Mukha Svanasana (Upward-
Facing Dog Pose) for a few breaths before
Adho Mukha Svanasana (Downward-
Facing Dog Pose). Then lie on your back.
Take an easy reclined twist on both sides
and rest in Savasana (Corpse Pose). Fin-
ish in a simple seated pose, observing the
calm inner focus you’ve created.
Working intimately with your breath
has many rewards. It hones your atten-
tion, allowing you to witness constant
change as the breath comes and goes.
You’ll sense how each pose affects your
breath, and devote yourself to the subtle
effects breath has on each pose. You’ll fi nd
a lightness in your practice as you replace
muscular effort with breath support. And
you may fi nd yourself playing with a pose
that you thought was beyond your reach,
gracefully making your way, riding on the
wave of your breath. ✤
Annie Carpenter teaches SmartFlow Yoga classes
and teacher trainings at Exhale Center for Sacred
Movement in Venice, California.
6 2 Y O G A J O U R N A L . C O M N O V E B M E R 2 0 1 3
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free flow Shake things up with a practice
that lets you see your habits in a whole new light.
the practiceThis vinyasa sequence opens
the hips and freshens your
perspective by asking you to
rethink actions that may be
second nature to you in
asana practice. For example,
you might always clasp your
hands with the same fi ngers
on top or do poses on your
right side fi rst. The poses in
this sequence offer small
var iations to draw your atten-
tion to your habits—and how
it feels to change them.
mind-body benefi ts
When you consciously
change a habitual action, it’s
natural to feel a moment of
discomfort or uncertainty.
Be patient with yourself as
you move through the poses,
and observe any discomfort.
Remind yourself that bring-
ing awareness to your habits
can open you up to new ways
of doing things, on and off
your mat.
home practicewith Claire Missingham
key focal points
When the teachers at Krish-
namacharya Yoga Mandiram
in India want to stimulate
ida nadi (the left energy
channel along the chakras),
they begin standing poses
with the left foot forward.
If you usually start on your
right side, do the opposite,
and enjoy the focused, med-
itative quality ida nadi can
bring to practice.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 6 5
14 VIKASITAKAMALASANA
BLOSSOMING LOTUS POSE
Come to sit with the soles of your feet to -
gether. Root your sitting bones down.
Raise your feet, thread your forearms under
your knees, and join thumbs and forefi ngers
together. Exit and come back to sitting.
13 REVOLVED PIGEON POSE
Bring your right elbow to the outside
of your left knee, palms together in prayer
po sition, and twist to the left from deep
in your belly. Come out of the twist, and
re peat poses 11 to 13 on the other side.
12 PIGEON POSE
Bring your left shin close to parallel to the
front edge of the mat. Press your pelvis
to the fl oor or to stacked blankets under
your left thigh. Square your hips, and lift
your belly. Press your fi ngertips into the
fl oor fi rmly to expand your chest up.
BEFORE YOU BEGIN
Take 2 to 4 rounds of Surya Namas-
kars (Sun Salutations) to warm-up,
and end in Tadasana (Mountain Pose).
Take 5 breaths in each of the following
poses, unless otherwise noted.
1 SIDDHASANA
ADEPT’S POSE, VARIATION
Sit cross-legged with an open chest and tall
spine. Interlace your hands. (Remember
which leg is in front and which fi ngers are
on top for later.) Stretch your arms over-
head, and turn your palms up.
2 UTTANASANA
STANDING FORWARD BEND
Stand up with your feet hip-distance apart.
Interlace your fi ngers (with the atypical
fi ngers on top) behind you. Relax your neck,
fold over your legs, and bring your hands
over. To exit, slowly roll up to standing.
8 VATAYANASANA WITH GARUDASANA
ARMS HORSE POSE WITH ARMS IN
EAGLE POSE
Slowly roll up, turn your feet out, and sit
low. Raise your arms in front, elbows bent.
Cross your right elbow on top of your left,
and wrap your forearms and hands. Gently
sway your body 6 times. Then switch arms.
7 PRASARITA PADOTTANASANA
WIDE-LEGGED STANDING FORWARD BEND
Come up to standing, and take a big step
out to the side. Interlace your fi ngers the
irregular way behind you. Hinge at your
hips to fold forward, and bring your clasped
hands over toward the fl oor.
6 VASISTHASANA
SIDE PLANK POSE, VARIATION
Roll onto the outside of your left foot. Stack
your hips, and reach your tailbone toward
your heels. Raise your right arm, and gaze
at your top middle fi nger. To exit, roll down
onto your toes, and return the upper hand
to mat. Repeat poses 3 to 6 on other side.
home practicewith Claire Missingham
REPEAT POSES 3
THROUGH 6 ON
OTHER SIDE
REPEAT POSES 11
THROUGH 13 ON
OTHER SIDE
6 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
16 SIDDHASANA
ADEPT’S POSE, VARIATION
Sit cross-legged with clasped hands as you
did in pose 1, this time with the opposite leg
in front and fi ngers on top. Raise your arms
overhead. Breathe, and notice any differ-
ence from the beginning of your practice.
TO FINISH
Lie down on your back, and enjoy Savasana
(Corpse Pose) for at least 5 minutes. Feel
the belly open and spacious, and aim to
relax the shoulders, arms, and legs.
15 PASCHIMOTTANASANA
SEATED FORWARD BEND
Extend your legs forward on the mat, and
fl ex your feet. Take your fi rst two fi ngers
around your big toes. Inhale; lift your
heart. Exhale, lengthen your spine, and
fold over your legs for 10 breaths.
11 THREE-LEGGED DOWNWARD-FACING
DOG POSE
Release your ankles, and come down to the
mat. Place your palms by your shoulders,
and press back into Downward-Facing Dog.
Raise your left leg, keeping your hips paral-
lel. Imagine a line from your raised third toe,
and press it back as you spread your toes.
10 DHANURASANA BOW POSE
Lie on your stomach and reach back to hold
onto your inner ankles. Press your belly,
thighs, and groin into the mat. Feel your
spine move forward, and contract your ham-
strings and glutes. Keep your neck long with
the gaze gently forward, your thighs fi rm,
and tailbone tucked under.
9 ARDHA USTRASANA
HALF CAMEL POSE
Come to kneeling. Draw up and in through
your navel. Raise your left arm back, and
place your right hand on the sole of your
right foot. Focus on the length in your
sides without twisting your hips. Inhale to
come up. Then repeat on the other side.
3 VIRABHADRASANA I
WARRIOR POSE I
On an inhalation, step your right foot
back into a lunge. With control, turn your
right heel down and your toes out 45
degrees. Reach your arms overhead while
you lift your chest.
4 PARIVRTTA PARSVAKONASANA
REVOLVED SIDE ANGLE POSE, VARIATION
Exhale, and bring your hands to prayer
position at your chest. Hook your right
elbow outside your left knee to come into
a twist. Gaze up over your left shoulder.
5 PLANK POSE
Release the twist. Place your palms fl at on
the mat on either side of your front foot,
and step back into Plank Pose. Draw your
belly in and lengthen through your spine,
reaching your head forward and extending
your heels back.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 6 7
IF WAKING UP IS A STRUGGLE, midday finds you crashing, and you’re restless
and alert at bedtime, it may be time to reset your clock. According to Ayurveda,
yoga’s 5,000-year-old sister science, one of the keys to good health and feeling
great all day long is living in tune with nature’s cycles. Literally and energeti-
cally, that means rising and setting with the sun. To help you align your system
more closely with the cycles of nature, Ayurvedic tradition recommends a
routine of morning and nighttime practices collectively known as dinacharya.
These rituals are designed to give you calm, focused, sustainable energy to
support meditation, yoga, and everything you do throughout the day.
to balance your energy
and boost your health.
“When I do my dinacharya,
there’s a sense that I’m taking
really good care of me,” says
Kathryn Templeton, founder of
the Himalayan Institute’s Ayur-
vedic yoga specialist training
pro gram and an Ayurvedic prac-
titioner in New Haven, Connec-
ticut. “My ability to meditate,
teach, parent, and practice feels
steadier and easier. And I experi-
ence more peace of mind.”
To get back in sync, make over
your daily routine with the simple
Ayurvedic practices on the follow-
ing pages. The morning practices
are cleansing and energizing;
they’ll infuse you with a calm
sense of presence. The evening
ones will help you wind down for
a restful sleep. Movement, such
as yoga asana, and meditation
are also essential to dinacharya.
Consider incorporating asana
before breakfast and meditation
in the morning and evening.
Choose one or two of these
practices to start, and after a
week, take note of your energy
level and mood. Then add a few
more and repeat the observation
process. Over time, these prac-
tices may become as routine as
brushing your teeth.
by Shannon Sextonphotography by Trinette Reed & Chris Gramly
India’s ancient system of medicine
offers simple practices you can do
Rise According to Ayurveda, the predawn
hours are dominated by vata dosha,
a subtle energy that actually makes it easier
to get out of bed. Waking before sunrise fills you
with vibrant energy for the rest of the day. On
the other hand, if you wake up after sunrise, a
time dominated by kapha’s heavy, earthy energy,
you’re likely to feel sluggish. Predawn is also
considered an auspicious time of day because
its atmosphere is still and quiet, making it easier
to turn inward and meditate, says Templeton.
Rinse To flush out any germs, pollen,
dust, or congestion that have ac -
cumulated overnight, try jala neti, a nasal cleans-
ing technique that rinses the sinuses with warm
saline with the aid of a teapot-like vessel called
a neti pot. Jala neti is a nice prelude to a morning
pranayama or meditation practice. According
to yoga tradition, it equalizes the flow of breath
between the nostrils and balances the ida and
pingala nadis—two energy channels that pave the
way for inner exploration.
Pour a cup of warm water (sterilized or dis-
tilled) into a neti pot. Add 1∕4 teaspoon of non-
iodized salt (kosher or sea salt), stirring until it
dissolves. Insert the spout into your left nostril,
lean over the sink, and tilt your head slightly to
the right so the water flows through the sinus
passages and out of the right nostril. Gently blow
your nose and repeat on the other side. (Watch
a demonstration at yogajournal.com/video/195.)
When you’re finished, lie on your back, tilt your
head back, and put a few drops of warm sesame
oil or ghee (clarified butter) in your nostrils.
Cleanse Ayurveda recommends a prac-
tice called tongue scraping to
remove the coating that appears overnight,
which contains ama, or toxins, said to eventually
cause illness. Using a tongue scraper, gently
comb your tongue from back to front several
times. Rinse the scraper between sessions. Doing
this before you brush your teeth is thought to
stimulate the digestive response and get your
body thinking about its first meal.
Sip Before you brush your teeth, eat, or
drink coffee, mix the juice of half a
lemon in a cup of warm water (with an optional
pinch of rock salt and 1∕2 teaspoon of honey),
and drink up. According to Valencia Porter, MD,
director of integrative medicine at the Chopra
Center for Wellbeing in Carlsbad, California, this
drink flushes the kidneys and gastrointestinal
tract and stimulates your agni (digestive fire) so
you’re ready to metabolize breakfast.
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7 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
Massage According to
Ayurveda, mas-
saging your body with warm, pure oils
promotes detoxification and moistur-
izes skin—especially in the drier fall and
winter months. It also stimulates circu-
lation and quiets the nervous system.
Treat yourself to a 10-minute abhyanga,
traditionally performed in the morning.
Porter suggests standing on a towel
in your bathroom with warmed, organic,
cold-pressed sesame oil at the ready.
Using circular strokes, begin with your
scalp, followed by your face and neck.
Apply oil to your palms as needed,
and work your way down one shoulder,
arm, wrist, and hand, using long, up-
and-down strokes along your limbs and
circular strokes on your joints. Repeat
on the other side.
Massage your chest and back, and
then gently massage your abdomen
in a clockwise direction. Rub your hips
in a circular motion, and massage one
leg at a time, using long strokes on your
leg bones and circular strokes on the
joints. If you have time, relax and let the
oil soak in for 10 to 20 minutes. Then,
standing on a wet towel in the shower
to prevent slipping, scrub off with a
mild cleanser. (Don’t want to put oil on
your scalp or face? You can use your
dry fingertips instead.)
Dim As the
sun goes
down, lower the lights
in your home to signal
to body and mind that
the frenetic pace of the
day’s activities is com-
ing to an end—and that
it’s time to stop being
“on.” According to mod-
ern Ayurvedic experts
like Porter, that means
minimizing screen time
on your electronic de -
vices for at least an
hour before bed, too.
Wind down by reading
something uplifting
or spending time with
your family or friends.
Infuse As night falls, light a
stick of incense or a
sandalwood and vanilla candle. Or
add a few drops of these aromas, in
the form of essential oils, to a warm
bath. From an Ayurvedic perspective,
says Porter, these scents have a
calming, balancing, grounding effect.
“When we consistently associate
these aromas with a particular state
of being, such as relaxation, we cre-
ate a memory in the brain,” she says.
“The next time we breathe in these
aromas, our neurophysiology remem-
bers that state of relaxation.”
Soothe “There are several
marma points, or
Ayurvedic pressure points, on the
foot that correspond to the entire
body,” says Hilary Garivaltis, dean of
the Kripalu School of Ayurveda in
Stockbridge, Massachusetts. “Doing
a foot massage, you can relax the
entire body in just a few minutes.”
Wash and dry your feet. Apply
warmed, organic, cold-pressed ses-
ame oil to one foot at a time, using
your palms to rub the sole from heel
to toe in small circular motions. Re -
peat on the top of the foot. Massage
the ankle, followed by the sides of the
foot. Interlace your fingers between
your toes, gently push the foot to
flex and point, and make clockwise
and counterclockwise circles. Begin-
ning with the little toe, rub each toe
gently, and apply a little pressure
in the webbing. Finally, pull each toe
slightly, and put on clean cotton
socks to sleep in.
Savor Before bed, heat a
cup of organic whole
milk until it boils. Add a pinch of
ground cardamom, nutmeg (spices
that, in Ayurveda, are said to pro-
mote sleep), and cinnamon (to aid
digestion). Let it cool a bit and add
honey to taste. Warm whole milk
is used in Ayurveda as an insomnia
remedy. Don’t drink milk? Sip chamo-
mile, valerian, or lemon balm tea.
7 2 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
Breathe To calm yourself
for sleep, or
before you sit for evening medita-
tion, spend a few minutes doing Nadi
Shodhana (also known as alternate
nostril breathing). This cleansing
breath practice calms the nervous
system and, on a more subtle level,
opens and balances the sushumna
nadi, an energy channel that quiets
and steadies the mind.
Place your right thumb over your
right nostril to close the airway. In -
hale through the left nostril, and
then use your ring finger to close
off the left nostril. Lift your thumb,
and exhale out of the right nostril.
Breath ing in through the right nostril
and putting your thumb over your
right nostril again, exhale out of your
left nostril. This completes a single
round; try to do 5 to 10 rounds per
sitting. “This practice helps you tran-
sition from activity to stillness,” re -
laxing the body and mind, Porter
says. (Watch a demonstration of Nadi
Shodhana at yogajournal.com/
nadishodhanademo.) ✤
Shannon Sexton is a regular contrib-
utor to Yoga Journal. Her poems and
creative nonfiction have been an -
thologized in five books including the
series Stories from Where We Live.
BE
DD
ING
: C
OY
UC
HI;
SH
IRT
: G
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; P
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: C
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N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 7 5
Prenatal yoga can prepare your
mind, body, and spirit for motherhood.
LOVE
baby
by Jessica
Berger Gross
photography by David Martinez
When I became pregnant with
my son, I couldn’t wait to try
prenatal yoga. My pregnancy
had been a long time coming, and for years,
while struggling with infertility, I’d imag-
ined myself in yoga class with other mamas-
to-be, stretched out over a bolster, a hand
placed gently on my growing belly. I fi nally
walked into my fi rst prenatal class when I
was 12 weeks pregnant, elated but also tired,
nauseated, and headachy. Little did
I realize that the skills I’d learn
there would not only ease the
discomforts of pregnancy, but
they’d also prepare me for the
birth of my son.
PRENATAL YOGA 101
Beyond my image of a yoga studio fi lled with
pregnant women, I expected prenatal yoga
to be similar to a gentle or restorative class.
Prenatal yoga isn’t simply gentle yoga but
rather a practice—at times an active, ener-
getic one—uniquely designed for pregnancy,
says Britt Fohrman, a prenatal yoga teacher
and doula (trained labor assistant) in the San
Francisco Bay Area. Restorative poses are an
important part of prenatal practice,
but most classes include a range of
poses that are specifi cally tailored
to pregnant bodies. Classes are
often physically challenging and
also emotionally supportive. »
The inspiration for this
practice comes from the
tiniest yogis. You try to
create the breathing of a
content and happy infant:
full, deep, and easy. This
type of breathing calms
the nervous system and in -
creases the fl ow of oxygen
to the uterus, supporting
both mom and baby. Many
women fi nd it helpful to
do happy baby breathing
during labor and birth, too.
Come onto hands and
knees and place a folded
Strong and softPractice this sequence throughout pregnancy to create
strength and suppleness both physically and emotionally.
This balance will create more ease throughout your preg-
nancy and can be helpful during childbirth, too. If you’re
short on time, you can do the sequence in 20 minutes.
But if you can, give yourself more time to settle in to each
pose, to fully work your muscles, and to deeply relax.
(Pregnancy is different for everyone: Be sure to get your
health-care provider’s OK before you try yoga.)
Mothering requires many
hours of baby-holding.
This simple pose will
stretch and strengthen
your upper back, shoul-
ders, and arms to help
prepare you.
Inhale and reach your
arms out, bending the
elbows slightly with your
palms facing up. Start by
holding this position for
1 or 2 minutes, and work
up to holding it for 4 to
5 minutes. The hold is
harder than it looks and
requires strong mental
focus. When you are feel-
ing challenged, it may be
helpful to re member that
this posture prepares you
to hold your sweet baby—
they start small, but they
grow. Close your eyes and
direct your awareness
inward. Deepen the breath
and visualize your baby
fl oating inside of you. Use
happy baby breathing to
support you.
When you’re ready, re -
lease your arms, hold on
to opposite shoulders, and
give yourself a massage
to relieve tension.
VIRASANA
hero pose with goddess arms
VIRASANA
hero pose with happy baby breathing
blanket, small pillow, or
block between your ankles,
then sit back onto your
prop. Bring your hands to
your belly, and close your
eyes. Allow your focus to
move inward as you deepen
your breath. Root down
through your sitting bones
as you lengthen your spine
and reach the crown of your
head up. This will maximize
the space inside for your
breath and your baby. With
each inhalation, feel a sense
of fullness as the belly ex -
pands. As you exhale, sink
your belly gently back to -
ward the spine as though
you are giving your baby a
hug. Practice for 3 to 5 min-
utes or longer, if you can.
7 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
» Having a community and using
tools like meditation, visualization,
and breathwork help you cope with the
myriad physical and emotional changes
that pregnancy can bring. And all of
the work you do on the mat—building
endurance, learning to relax through
intense sensations, and coping effec-
tively with stress—serves as powerful
preparation for giving birth, too.
Many prenatal classes begin with a
brief check-in where students have
the opportunity to share experiences
and challenges from the previous week.
From there, classes might move into
a centering and breathing exercise,
a restorative or body-softening pose,
and then through a series of active
standing and squatting asanas before
ending with restoratives and a period
of deep relaxation with props.
For many women, prenatal yoga is
the fi rst time they’ve stepped on a yoga
mat, but the classes are benefi cial for
experienced students, too. Although a
knowledgeable yoga teacher can modify
poses to fi t anyone’s needs, you won’t
derive the same benefi ts from a general
class. In all likelihood, a hatha yoga
teacher without prenatal training won’t
have poses like Polar Bear (an alterna-
tive to Child ’s Pose, see page 78) in their
back pocket, they won’t be knowledge-
able about aches and pains common to
pregnancy, and they won’t have the time
to prop you in those delicious restor-
ative poses. “A prenatal yoga class will
meet the woman where she is,” says
childbirth educator and prenatal yoga
teacher Jane Austin. For example, in -
stead of doing a low lunge with arms
overhead, which can stress your joints
during pregnancy, you might be encour-
aged to do a lunge with your legs wider
apart and forearms resting on the fl oor
or on blocks. If you’re pregnant and fi nd
yourself needing to modify more than
half the poses in your regular yoga class,
it’s a good time to make the switch to
a prenatal class, says Austin.
LEARNING TO BREATHE
The foundation beneath all of the
poses in a prenatal class is the breath.
Prenatal yoga, says Fohrman, gives you
“the opportunity to feel your body and
Puppy Pose is a close cousin
of Adho Mukha Svanasana
(Downward-Facing Dog
Pose). It’s a good alternative
if Down Dog is too strenuous.
Start on hands and knees.
If you need to, separate your
knees slightly wider than your
hips. Ground your shins down,
and walk your hands forward
until you can rest your fore-
head on the fl oor. Press your
palms fi rmly into the fl oor,
keeping your arm bones
lifted. Once you’ve found a
comfortable pose, draw your
ribs in toward your spine, and
drop your tailbone slightly.
These actions will help you
fi nd length in your spine. It is
important to not allow your
belly to drop toward the fl oor.
Stay for 5 deep breaths.
WA
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HA
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/AR
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; S
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T:
LIZ
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PA
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PR
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BL
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& B
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: B
AR
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OG
A C
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PUPPY POSE
»
sequence by
Jane Austin
Experience Jane
Austin’s teaching
at the San Fran-
cisco Yoga Jour-
nal Conference,
January 16–20,
2014! Learn more
at yjevents.com.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 7 7
This is a comfortable alter-
native to the traditional
Child’s Pose: The hips are
lifted, making more room
for your pregnant belly.
The pose’s inverted shape
helps take pressure off
both the pelvic fl oor and
your spine.
Polar Bear is calming
and soothing, allowing you
to go deep inside yourself.
You can do it during labor
as a refueling time or dur-
ing your yoga practice as
a time to connect to your
baby and yourself.
From hands and knees,
bring your forearms down
to the fl oor, knees hip dis-
tance apart or slightly
wider to make room for
your baby. Press your
forearms into the fl oor,
and release your head
down. Visualize your baby
resting in your belly, which
is like a hammock. Stay
for at least 5 breaths.
POLAR BEAR
ONE-SIDED SQUATS
7 8 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
Some women fi nd a full squat diffi cult
to do during pregnancy, yet squatting
is a terrifi c way to gently open the
hips. If you experience any hip discom-
fort at night, try this pose before going
to bed. It may also be helpful to do
during labor and birth.
Start on hands and knees. Gently
draw your belly back to your spine, and
step your right foot forward to the out-
side of your right hand. As you walk
your hands to the left, pivot on your left
knee, and move your left foot under-
neath the buttock. Widen your sitting
bones, and lower your hips. As you
lower your hips, do not tuck your pelvis.
Go only as far down as you can while
you keep your sitting bones wide.
By doing so, you’ll open your hips.
With your legs in place, press your
fi ngertips into the fl oor. If you want
to go deeper into the pose, bring your
forearms down to the fl oor.
Hold the pose for 1 to 3 minutes,
breathing deeply. If you experience
compression in your hip joint or feel
discomfort in your pubic bone, keep
your hips lifted and don’t go as deep
into the posture.
To come out of the pose, lift your
hips, and come back to hands and
knees. Repeat on the other side.
With tongue firmly planted
in cheek, I like to call this
pose “Mama Protector
Don’t Mess with My Baby
Pose.” There are many
times when you’ll be called
to protect even your tini-
est baby from other peo-
ple’s opinions and advice.
This pose can help you cul-
tivate the quiet strength
you’ll need.
Stand tall, reach
your arms out to the
sides, and step your
feet wide with ankles
di rectly under the
wrists. Turn your right
foot out and your left toes
in. Inhale, lengthen your
spine. Exhale, bend your
right knee, gazing over
your right hand.
Rotate your palms up,
and lift your right hand
3 to 4 inches. Bend your
left elbow; pull it back and
down. Release your shoul-
ders away from your ears,
and soften all the muscles
of your face. This is a pow-
erful pose. A mama protect-
ing her young is fierce and
strong but also soft.
After 5 deep breaths,
come up and do on the
other side.
VIRABHADRASANA II
warrior pose II, variation
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 7 9
» your breath. And your breath is
your greatest ally while giving birth.”
A deep but gentle belly breath that’s
more a rhythmic pulsation than a
strong or hard engaging of the abdomi-
nals encourages softness and supple-
ness during class and throughout
pregnancy. Austin asks her students
to visualize oxygen and energy fl owing
to the baby as they inhale and to imag-
ine softening the muscles around the
pelvic fl oor as they exhale. Working
with the breath this way quells stress
hormones and stimulates relaxation.
Breath is fundamental to a prenatal
practice, and so is asana. Standing
poses practiced with supportive props
can help strengthen the legs, ease
backaches, build stamina, and instill
a sense of confi dence for birth and
be yond. Prasarita Padottanasana
(Wide-Legged Standing Forward
Bend) with support under the head can
soften and release the muscles around
the pelvic fl oor with the intention
of making space for the baby to come
through. “In prenatal yoga,” says Aus-
tin, “we practice postures specially
designed to create suppleness in a
woman’s body so she can open when
the time comes to birth her baby.”
One-sided squats (see page 78) can
increase fl exibility in the pelvis prior
to labor. Baddha Konasana (Bound
Angle Pose) also promotes the quality
of release needed during birth.
Restorative poses such as Side-Lying
Savasana (Corpse Pose) and Supta
Baddha Konasana (Reclining Bound
Angle Pose) over bolsters are particu-
larly helpful. These poses are gener-
ously propped to give you the chance
to get truly comfortable.
Judith Hanson Lasater, yoga teacher,
physical therapist, and author of Yoga
for Pregnancy and the classic restor-
ative manual Relax and Renew, calls
Side-Lying Savasana (see facing page)
“the magic elixir” for alleviating the
Step your feet wide apart.
Inhale, lengthen your spine,
exhale, and bend your knees.
See that your knees are di -
rect ly over your ankles and
are not rolling inward but
tracking toward the pinkie toe
side of the foot. Lift your arms
out to the sides with palms fac-
ing up, and bend your elbows.
Preserve the natural curves
of your spine: Draw your front
ribs toward your spine to avoid
overarching your low back.
Don’t tuck your pelvis either,
which can fl atten your lower
back. Aim for a soft, gentle
curve in the lower spine.
Hold the pose for 1 to 4 min-
utes. See your baby inside of
you, and deepen your breath.
If your back starts to strain,
straighten your legs and rest.
With practice, your back and
legs will get stronger. Listen to
your body and take a break
when you need it.
HORSE POSE with goddess arms
8 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
general fatigue that comes along with
pregnancy. Lasater suggests pregnant
women practice this variation of Sava-
sana every day. She also recommends
Cat-Cow stretch for reducing lower
back pain. Shoulder openers like Garu-
dasana (Eagle Pose) and arm strength-
eners like Goddess Pose arms can help
prepare mothers for carrying and nurs-
ing their child. Bobby Clennell, a senior
teacher at the Iyengar Yoga Institute
of New York and author of The Woman’s
Yoga Book, adds that practicing Supta
Virasana (Reclining Hero Pose) with
bolster support can help relieve consti-
pation, assist digestion, and reduce
morning sickness.
SAFETY FIRST
In prenatal yoga classes, you shouldn’t
encounter poses that are potentially
dangerous during pregnancy, such as
twists, deep forward or backbends, and
poses done on the belly (think Salab-
hasana or Dhanurasana). There is some
disagreement in the yoga community
about inversions. Lasater says that we
don’t know enough about the effects of
going upside down during pregnancy to
recommend it. Other teachers, includ-
ing Clennell and Austin, believe that an
experienced yoga student with a long-
standing Sirsasana (Headstand) or Sar-
vangasana (Shoulderstand) practice may
safely continue inversions, with proper
guidance, during pregnancy. If you’re
an experienced student with a longtime
inversion practice, the aforementioned
poses are thought to help keep your
endocrine system running well and may
simply feel right for you. The most com-
fortable and symptom-relieving pose
for me midway through pregnancy was
a 10-minute variation of Shoulderstand
with a chair. (Because your body changes
You’re pregnant and
want to try prenatal
yoga. When do you
begin? And how do
you fi nd a teacher?
Some women in
their fi rst trimester discover that
a mostly restorative practice helps
with fatigue and morning sickness.
But most women, particularly those
with a history of miscarriage or in -
fertility, choose to wait until the
end of their fi rst trimester to start
or return to yoga and try their fi rst
prenatal class.
Look for an experienced teacher
with specialized training in yoga
for pregnancy. Some prenatal teach-
ers have worked not only as yoga
instructors but also as doulas, mid-
wives, or childbirth educators. A
knowledgeable, seasoned teacher
with a passion for pregnancy will
help you get the most out of your
prenatal practice. She’ll also make
sure you avoid twists, backbends,
or forward bends that are too deep,
overly warm rooms, and generally
overdoing your practice.
Lie on whichever side feels
more comfortable to you with
a folded blanket or a pillow
underneath your head. Place
a bolster or a large, fi rm pillow
beside your right leg. Then
bend your left knee, and place
your left leg on the bolster.
Keep the knee and the ankle
as high as your left hip with
your hips square. Close your
eyes. Allow your breath to
wash over you and feel your-
self letting go of tension. Stay
for 7 to 10 minutes, imagining
your baby resting with you.
continued on page 89
GETTING
started
CORPSE POSE side-lying savasana
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 8 1
reviewsB O O K S I M U S I C I V I D E O
JE
RE
MY
FR
IND
EL
Q YOGA JOURNAL In the film, you
shared your story candidly. Was it hard
to be so vulnerable on camera?
A KRISHNA DAS No, I really don’t have
much to offer anybody except my own
experiences—how chanting, my guru in
India, and the whole path have changed
my life and how it works for me. I feel it’s
useful, because people really don’t have
any concept of what spiritual work is or
why you might want to do it or how it
manifests in daily life.
Q YJ You struggled with depression and
drug addiction after your guru’s death in
1973. What brought you back to your
practice, and to health?
A KD I had an epiphany one day in 1994
when I was standing in my apartment.
All of a sudden, I knew without a doubt
that if I did not chant with people, I
would never be able to clean out the dark
corners of my own heart. I just went down
to Jivamukti [Yoga School in New York]
and I sang with, like, 10 people. And then
I went back the next week, and the next.
I’m still doing it.
Q YJ Why do you chant kirtan—and
why should we?
A KD My guru showed me what love is—
real love, unconditional love, love that
lasts 24 hours a day. It’s who we are—it’s
our true nature. I want to live in that love,
and the way I can do that is to chant. I
think that the reason people come around
song of loveWhen his resonant baritone began filling yoga studios with songs of divine love in New York in the mid-1990s, kirtan artist Krishna Das opened ears and hearts to what was then a fringe musical phenomenon. Now, with 15 albums and a Grammy nomination to his credit, Das draws audiences of thousands and stands among a handful of artists who have brought Indian devotional music into American yoga culture. Das’s personal journey of meeting his guru, Neem Karoli Baba (a.k.a. Maharajji) in India, losing his way in addiction, and finding his path as a singer is the compelling subject of the documentary, One Track Heart, from director Jeremy Frindel, which is now out on DVD.
One Track Heart:
The Story of
Krishna Das
Jeremy Frindel
Zeitgeist Films/
Substratum Films
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 8 2
stockbridge, massachusetts mission driven, donor supported
Healthy Living programs, R&R Retreats, and programs
with world-renowned invited presenters, including
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Rodney Yee
At Kripalu, we invite you to breathe—to intentionally
pause the ongoing demands of life, bring your
attention inward, and rediscover your authentic
nature. Conscious engagement with the breath
connects you with the intelligence and power of the
life force within and around you. Whenever you are
faced with a challenge—on the yoga mat, in a
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draw on a deep sense of ease, purpose, and mastery
to create positive change. We call it the yoga of life.
Stay connected: kripalu.org/blog/thrive
To learn more: 800.741.7353 or kripalu.org
Written by business consultants and long-
time students of yoga Maren and Jamie
Showkeir, the book breaks down yoga’s
core principles into accessible teachings
to practice at work.
The duo draw on their study of yoga
and years of helping businesses improve
their work culture to make relevant con-
nections between the two disciplines.
The book covers each of classical yoga’s
eight limbs (including pranayama and
meditation instruction) and offers ways
to apply the principles to work life. For
example, the authors suggest that living
the yogic principle of nonstealing (asteya)
will prevent you from stealing coworkers’
time by mindlessly hitting “reply all” to an
email. Or, that taking several deep breaths
during meetings, instead of answering
before the other person finishes a sen-
tence, can foster mutual understanding.
With its emphasis on developing insight
and compassion,Yoga Wisdom at Work is
an inspiring guide to help you discover
your career potential and navigate work-
place stress. CAROL KRUCOFF
refresh yourselfYoga for Energy & Stress Relief
Rodney Yee
Gaiam
With more than 26 years
teaching yoga and 20 years
of creating yoga videos
to his credit, Rodney Yee
has mastered the art of
video in struction: no dis-
tractions, no unnecessary chatter; just
clear, succinct asana instruction and ver-
bal cues that take you deep into the prac-
tice. His latest release, Yoga for Energy & Stress Relief, is an enjoyable and effective
program of three 20-minute practices and
two bonus practices intended to relieve
tension and restore vitality for anyone
feeling tired and stressed.
The opening Awaken & Energize seg-
ment is an enlivening series of twists, hip-
openers and forward folds. The Gentle
Relaxation and Restore & Rejuvenate
segments offer calming restorative poses.
The slow, gentle Soothe & Stretch prac-
tice is ideal for sore, overworked muscles.
is because they feel that love. Chanting
reminds us what that love feels like.
Q YJ As kirtan becomes more popular,
are you concerned that it’s getting away
from its roots?
A KD Some people think they can fi nd
some melodies and put some mantras to
them, and now they’re chanting. But they
may not understand that this is spiritual
practice. This is not entertainment. These
chants have power. They have the ability
to change us. SHANNON SEXTON
career philosophyYoga Wisdom at Work: Finding Sanity
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reviews I books + video
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8 6 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
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FRIDAY EVENING KEYNOTE BY CAROLINE MYSS
Photo by Wari Om
EXPERIENCE YOGA JOURNAL
IN THE CITY!
drastically during pregnancy, it’s best
to practice these poses at a wall or with
props, and to ask your teacher for help
the fi rst few times. And be sure to talk to
your doctor or midwife before deciding
to practice inversions during pregnancy.)
RELAX, RELEASE, ACCEPT
According to Lasater, the biggest benefi t
of prenatal yoga is learning to relax. Going
through pregnancy and its myriad physi-
cal and hormonal changes can be exhaust-
ing. Natural worries may emerge about
your baby’s health, and the imminent
transition to parenting can be stressful.
A great prenatal yoga class will help you
fi nd complete comfort and release, which
encourages what’s known as the relax-
ation response. This healing state creates
physiological changes: Your heart rate
slows, your blood pressure drops, your
breathing becomes deep and rhythmic,
and stress hormones such as adrenaline
and cortisol dissipate. Once you experi-
ence it, you can use yoga techniques to
encourage the relaxation response any-
time. “Learning to relax deeply is a life
Take some time
to connect with
both your hopes
and your fears.
Sit in a comfort-
able position on
the fl oor or in a chair. Breathe deeply
for a few minutes, sending your breath
to the baby that’s growing inside you.
Take a few minutes to think about
your hopes and dreams about birth—
and about your subsequent journey
together as mother and child. Imagine
yourself feeling empowered, loved,
safe, and being an active participant
in your birth. See yourself as a loving
parent who knows how to care for
your precious child. Notice any posi-
tive sensations that arise, and sit with
them for a few moments.
Then bring to mind fears or worries
you have about birth and parenting.
Welcome them into your mind’s fi eld.
Acknowledge their presence, and then
visualize yourself letting go of them.
continued from page 81
PREGNANT
pause
continued on page 91
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 8 9
baby love
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Sutra, and both Lasater and Austin em -
phasize it in their classes. “Birthing a baby
requires both great effort and the ability
to totally let go. We cultivate this on the
yoga mat so that we can take it off the mat
and into labor and birth,” says Austin.
During pregnancy, you might invoke sur-
render when facing diffi cult thoughts or
emotions: Perhaps you’re fearful about
childbirth, worried about your baby’s
health, or even disappointed that your
pregnancy isn’t as easy or blissful as you’d
imagined. During labor, surrender trans-
lates to releasing into rather than resisting
physical sensations. It means balancing
your breathwork, relaxation skills, and
concentrated effort with an attitude of
surrendering to the outcome.
The quality of surrender can also help
you manage diffi cult emotions that can
come if your birth doesn’t go exactly as
planned. A recent client of Fohrman’s was
an experienced yoga and meditation stu-
dent who hoped for a drug-free birth at -
tended by midwives. She ended up having
a four-day labor resulting in a cesarean
skill that could not be more important for
a pregnant woman,” says Lasater.
When you’re relaxed, you not only feel
less stress but you’re also able to more
easily cope with stressors that do arise.
This is key during both pregnancy and
labor. When you’re faced with the fl ood
of stress hormones that labor generates,
the ability to stay calm and relaxed can
help you contend with the intensity of
the sensations and the decisions that
may crop up from moment to moment.
Rachel Yellin, a prenatal yoga teacher and
childbirth educator, told me that study-
ing prenatal yoga can guide a woman to
“recognize when and where she is tense
and then consciously let that tension go.”
By training your awareness to consciously
release tension in class, you can do the
same during labor and birth.
Along with cultivating relaxation
comes the willingness to surrender to the
experience of pregnancy and birth. Ish-
vara pranidhana, or surrender to a higher
source, is a key teaching in Patanjali’s Yo ga
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 9 1
baby love
continued from page 89
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room on a different floor of the hospital
and told to rest. After a few hours in my
room, I insisted on being wheeled to the
NICU to see and nurse my baby.
Perhaps it was the prenatal yoga prac-
tice that gave me the fortitude, clear-
headedness, and determination to get
myself there. The Warrior poses helped
build my strength; the chair Shoulder-
stands kept my hormones balanced; the
restorative postures such as Reclining
Bound Angle Pose and Reclining Hero
Pose infused me with a quiet clarity. As
dawn broke, I held my baby in my arms,
nursed him for the first time, and sang
to him. Looking back at that moment,
thinking of the two of us nestled together
in a hospital chair, I’m reminded of Yoga
Sutra 1.1, Atha yoga anushasanam: Now
the teachings of yoga. ✤
Jessica Berger Gross is the editor of About
What Was Lost: 20 Writers on Miscar-
riage, Healing, and Hope. She lives
with her husband and their five-year-old
son in Brooklyn.
birth—and a healthy baby. “She embodied
a perfect balance of effort and surrender,”
Fohrman says. “She put forth committed
effort and practice before the birth and
during her labor. We tried everything dur-
ing those four days, and yet it didn’t go
how the parents wanted. But she can look
back and know she showed up for that
experience. She put in her best effort, and
then she surrendered to what is greater, to
what she couldn’t understand. She did
that so gracefully and stayed in her power.
She did everything she could do.”
I didn’t end up with the birth I’d
planned either. After many hours of labor,
I had to have an emergency cesarean
birth. My son was immediately taken to
the neonatal intensive care unit (NICU),
and I was left alone in a recovery room.
I was overflowing with emotion. Al -
though overjoyed to have given birth,
I couldn’t help but feel disappointed in
how my birth story had played out, and I
was devastated not to have my son in my
arms yet. While my husband stayed with
our son, I was taken in a wheelchair to my
YOGA JOURNAL Issue 260 (ISSN 0191-0965),
established in 1975, is published nine times a year
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9 2 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
baby love
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PERU’S SACRED VALLEY AND MACHU PICCHU May 16–25, 2014. Certified Iyengar Yoga Teachers, Vickie and Jerry Aldridge, who strongly believe it’s Your Vaca-tion. Vickie @boiseyogacenter.com.
RAW FOOD~YOGA~RAINFOREST Retreat and reconnect with nature at Casa Verde. Personalized Instruction, Cleansing Cuisine, charming accommoda-tions, spectacular locations. Visit wendygreenyoga.com.
YOGA, CROSSFIT, ADVENTURE RETREAT WITH MARINES! Focus on play, performance, recovery, mobility, and de-stress in Costa Rica this January. Sempersarah.com/retreat
SOUTH AFRICA YOGA-MEDITATION RETREATSafari, beach, hike, meditation, wine, Pitaiyo, volunteer, yoga, shop. All inclusive. Pitaiyo.com/travel.
ASHEVILLE YOGA CENTER TEACHER Training Cer-tifications, YA: 200, 500, or 1000 YA hours; 9 weekends; 5 days; 21 days; 31 days. Therapeutics, vinyasa, prenatal, Yin, childrens, Ashtanga, more. Beautiful mountains of North Carolina. Visit youryoga.com.
CHILDLIGHT YOGA® KIDS’ YOGA TRAINING Weekend certification intensives in NH, MA, ME, VT, NC, MD, OH, KY, PA, VA, AZ, CA, DC. Also training in Yoga 4 Classrooms®, teens, special needs, prenatal, mom & baby. Call (603) 343-4116, or visit childlightyoga.com and yoga4classrooms.com.
YOGA ALLIANCE HOT YOGA TEACHER TRAINING 200, 500 hr and Advanced programs with Mary Grace, Voted Best Yoga Teacher on Maui 2010. Swim with dol-phins and whales. Live on pure Maui fruits, vegetables, air & water. Yoga vacations and weight loss programs available. Trainings in New York & Maui, Hawaii. Visit mauihotyoga.com & hotyogatrainings.com.
YANDARA YA 200-HR YOGA TEACHER TRAIN-ING INTENSIVES Oceanfront, Baja, Bali & Hawaii from $2,630; includes tuition, meals & accommodations. Open to all levels. Visit Yandara.com, call (877) 490-9883, or email yoga @yandara.com.
TEACH CHILDREN YOGA Deepen your practice while sharing the benefits of Yoga with children. Get all the tools and resources you need: therapeutic Yoga for children and 95-hour specialty training, eCourses, home study program, books, CDs and more (312) 324-3119, globalfamilyyoga.com.
PLUS-SIZES, HEALTH-CHALLENGED, & NE-GLECTED BODIES Specialty Yoga Training & Retreats with Lanita Varshell, ERYT500. A Gentle Way Yoga, San Diego, CA. Agentleway.com, (619) 698-1170.
RECHARGE & TRANSFORM! Be an inspiring yoga teacher with a faculty of experts in yoga and transfor-mation that guide you on this life-changing experience. International YTT programs 200/500hr. Visit recharge-retreats.com/ytt.
ANGELA FARMER, YELLOW SPRINGS, OHIO No-vember 1. “A Day for Women.” Contact Patricia Schnei-der: patricia @brainfingers.com, visit yellowspringsyoga.com.
ANGELA FARMER AND VICTOR VANKOOTEN Yel-low Springs, Ohio. Nov. 2–6 (weekend option November 2–November 3). “An Inner Body Immersion.” Contact Patricia Schneider: patricia @brainfingers.com, visit yellowspringsyoga.com.
INTEGRATED HEALTH YOGA THERAPY Yoga Therapist Certification—Bali or Canada. Leaders in the field of yoga therapy. Contact info @ihyt.org or +1 (905) 664-9099. Visit ihyt.org.
ADVANCED YOGA TEACHER TRAINING RESI-DENTIAL INTENSIVES (300 additional hours for 500 hour registration). Excellent faculty. Two modules in India: “Sutra” 150 hours, Rishikesh, November 9–23. “Gita” 150 hours, Goa, December 2-16. Both modules of-fered annually. Take one or both in 2013. Call (413) 776-4188, visit FrogLotusYogaInternational.com.
N O V E M B E R 2 0 1 3 Y O G A J O U R N A L . C O M 9 9
Submit your favorite yoga photo
be part of the yoga scene
KE
VIN
MA
CK
While hiking around the southern
rim, I rooted down, moved with
the breeze, and used the canyon
as my focal point. It made me
realize how small I am and how
wondrous nature is.
SHANNON COSTELLO, pictured at
the Grand Canyon
grand stand
1 0 0 Y O G A J O U R N A L . C O M N O V E M B E R 2 0 1 3
yoga scene
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