Rae See TSU RS COUR Sea building blocks for eee) Ere JOURNAL poses to bring you into DEEP HELO)" aim Um aieh 16 poses to unwind BUNT) oat} CEG PUT eS tee and think clearly Nyt RUC g decluttering your life Basalt to fuel your bodyAs a yoga teacher on the go | am always looking for comfortable, durable to support my busy schedule and personal style. Ahnu's Karma shoes aré exactly especially when traveling. | have found them super comfortable and cute. ~ Adri Kyser, Global Yoga Teachercontents | MARCH 2013 on the cover 48 | Simple moves to open your! shoulders & heart 64 | 8 building blocks for practicing at home 74 | 5 poses to bring you into, deep relaxation 57 || Free your energy: 16 poses to unwind the spine 70 | 4 steps to cut through stress ‘and think clearly 60 | Yogic wisdom for deciuttering your life 24 | 6 best foods to fuel your body) features 60 | INTHE CLEARING For true clarity of mind and heart, shine the light of awareness on your habits and clean up your ie. by Valerie Reis ' 64 | IF YOU BUILD IT ‘ Establish a regular personal practice, and / Yoos's benefits-inling a steady mindane stron, tele basy-wil come bby Jason Crandell 4 70 | LETITRAIN Weather any storm wth this contemplative practice that can connect you with a deep, é abiding sense of peace. by Trach ‘ cover oredita mode! Amy Sulvan;svist Micah Bshop/Artit Unies: natfmakoup: Tamara Brown/Arist Uti top Elisabetta Rogiant pants Prana: jewelry Lucky Brand: photography Dard Matiezwhere in the world is yoga? ae wil (SUcontents | March 2013 19 | |oM Bringing your practice to life Coldchasing probiotics the science of postive thinking; superfoods to boost ‘energy; yoga in the West Bank, 32 | BEAUTY! Come elean To enliven dul winter skin, ‘gently cleanse, exfoliate, and replenish with moisture 87 | EATING WISELY! Crunch time Revitalize yourslf with plant-based eating plan that celebrates ‘resh fruits and veggies. by Lavinia Spalding 85 | REVIEWS) New books, Cbs, and DVDs, featuring an interview with Benjamin Lory the author ‘of anew Bikram Yoga teal reviews of ‘ guide to sequencing by Mark Stephens and lve album from Bhakti Fest. 4 YooAvoURNAL.com 48 | [BASICS Bridge pose, variation Create 3 strong, stable arch that softens and ‘opens the front body while soothing the ‘mind, by NIKKI Costello 57 _| HOME PRACTICE WITH KATHRYN BUDIG Open season Unwind your spine toclear your body and mind with 2 springtime sequence of twists and chest openers ail ‘74 | MASTER CLASS WITH DARREN RHODES Blueprint for change This powertl practice offers you tools t transform your tite patterns and poses. by Catherine Gutherie 104 ||YOGA SCENE Life's a boach A yosini moves oceanside to 4o only what makes her nappy, Including freestyling Half Moon Pose. 40 |[eouroR’s verted 48 [-conreipuToRS 44 | Levrers 101 |[yoca paces 02 ([Lwvine we 40g |[cLassiriepsae ue rec a eee et eee ne eee ee Ea Rea Rd een le ie aan nt ec ALL-NEW 2013 FUSION + HYBRID Go FurtherConnect wiitius ar YocAJOURNALCOM RITES OF SPRING In Yoga Alchemy, Katie Silcox S blogs about the fusion of Tantra . Yoga and Ayurveda for living your juiciest life. Here she shares her favorite springtime tips. Ritual Spring begs for all things cleansing, like to do a short htehari cleanse, crink turmeric tea, and clean out my closets. My rule: i'm not in love with it get ri oft Mantra Ram. It's the bj (seed) mantra offre, which holds the energy of trans formation. i helps burn off the dross of your past, enabling the raciance of your f selt-care tat seasonally highest Self to burst forth Foods such as fresh sprouts, dandelion greens, and aspara ‘gus have natural detoxifying ‘qualities that will align your body with nature, Advice for the season Birth something. Spring's force helps us with new projects Follow Katie at yogajournal -com/blogs. lighten up Yoga helps us in myriad ways, but many people don't realize that it can assist with weight loss. And it’s not (only) by sweating off pounds ‘on the mat. A regular practice will make you toned and fit and will likely inspire you to make healthier food choices. Yoga also encourages us to experience more self-love, no matter what the number on the scale. ‘Abdominal ati linked to stress. By relieving stress, Yoga helps to disrupt the storage of belly fat, which is triggered by the stress hormone cortisol, The combination of sel acceptance, increased body awareness, and inward re- flection developed through yooa can increase your ability to achieve and maintain a ne study showed that _‘eelthy weight a -week yoga program helped people lose weight, Learn more about yoga and weight loss at yogajournal decrease their blood sugar .com/weightloss. and triglyceride levels, and ‘ower their blood pressure. NEW YOGA VIDEOS JOIN US IN NYC! MAKE SPACE Shed the old and open to possibilty with this Cleansing and inspiring Home Practice from Kathryn Budig. FOR BEGINNERS, Strengthen the back body while opening the front in a Bridge Pose va Yyouajournal.com/tivemag April 4-8 Yoga Journal Confer: ences returns to New York City with more than 100 classes! Sign up, check out photos, videos, and blogs ‘rom previous years, and find out about other 2013 events in Colorado and Florida at vievents.com. ro.ow Us [7 © @ wan SyNO ‘HOLONULSNI VOOA ‘AIS T3HO. ‘OND %, FOR HEALTH AND WELLNES SOLUTIONS TODAY. YouR Most COMPLETE VITAMIN PROGRAM IN ONE CONVENIENT PACKAGEFind Natural Peace of Mind with NOW® Solutions Aromatherapy Ronee) 6 drops Lavender Oil 4 drops Sandalwood Oil Blend 2 drops Bergamot Oil Combine these NOW essential oils ina difse, oF use for a hot/cold compress and enjoy. solutions www.nowfoods.com/nowsolutions Foe. cecutie ester enact Frera vranagingeator JeanterRerigue Sweeney Carmel Wath itor Tat Meal MD ony eitors Karen Serguch, Shannon Wate sinter Manay Frei ecter Dwayne Carter ‘dvertisino booking and trafic manager color speciat aro Rest managing eitor Dayea Macy i classed freulaton analyst Wiha! Alexander ‘eennology Heer Ssenz joy cnteacter Te rk 3 sesicaAbetson “wands Campanotta (200) 449-4974, ex TOS publishers asistant; market research LariRodriguer 475 Sansome Steet, ute 850, hone (41) SSV-OSSS 1 5910733 vice (900) 600-9642 vyogsloursicom »& ICE PRESIDENT, RESEARCH Keay KaAre You Able to Stretch Your Food Intake Albion's Organic Mineral Amino Acid Chelates * Gentle © Safe * Readily Absorbed Highest Quality '« Less Interaction with Food andlor medications For moralfrmationon ha beet of turer anno ac hates vist our website at ww: AlbionNutritionalFacts.com Albion” Mineral Amino Acid Chelates (key-lates) There ore several diferent types of mineral chelates onthe market today but none that come close to Albion's in effectiveness, clinical research, and Industry acceptance, We bond our minerals to natural amino acd, the ‘bulleing blocks oa proteins inyour body so they are assimilated naturally by your body with less side effects and interactions with food inthe Gi tract. 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KeVita.com/yoga ae Cea f KeVitaDrinks [6] @XeViteDrinks @ wor KeVita.com 10 YooAsouRNAL.con editor’s letter Kaitlin Quistgaard sweetest goodbye After 10 fantastic years here, it's time to stretch in new directions. AMID THE CLUTTER OF MY OFFICE, a fewitems always cateh my eye: picture of my daughter when shewas a toddler, sporting a tutu, cowboy boots, and a firefighter’s hat, as if demonstrating thewealth of identities a person might try on in one life; and a faded Postit bearing the advice yoga teacher Ganga ‘White offered me in a conversation we had about some dilemma I faced while e ing this magazine “I dont know’ Let this be your mantra. Be curious!” “These are among the cues that have helped to guide my decision-making at Tage Journal. They've reminded me to be willing o explore new ideas, unfamiliar teachings, my own, ‘uncertainty, and the inevitability of change with a sease of possibility and wondes, rather than with the conviction thae theres some prescribed way o practice ‘yoga oF make a magazine or ive a ie. Now, as I prepare to take part in the springritual of shedding the old ro make room for the new (beck out the suggestions for getting organized from the inside out sn "“In the Clearing” on page 63), know that soon Iwill pack up even these useful reminders because this time around I'm letting go in abig way saying goodbye to my role as editorin chiefat Noga Journal. For nearly adcade, Ive had the incredible good fortune to work with and learn fom countess insightful and talented yous teachers, editors, writers, and artists eben absolutely exhilarating to help them share thie yogic knowledge and creative vision with you. And t's been a huge honor to be part ofa team that offers such valuable practices as Tara Brach’s meditative technique to neutralize emo~ tional reactivity (Let Ie Rain, {page 70) and Jason Crandell’ guide to sequencing poses in your personal practice If You Build I “page 64) Pmespecially grateful to all ofyou who have let me know how your lives have ‘been changed by the ideas you've found here or how you've felt when these pages haven't reflected yogaas you experience it. Tve learned alot fromall ofyou, {including just how much you care. Thank you. AAs [head offto ry out a new identity, reminding myself that “I don't know” isan ideal answer to the question of what comes next. am certain of one thing: Studying yoga has helped me become stronger, more patient, more aware, more loving —and will always be part of my life. I wish the same for you. Namaste.aya NS \ versatile, quick cooking 100% whole grain Pure & Purifying. Family farm or wild harvested @EbENFoops Over 300 pure and purifying foods ‘and 100+ free recipes om GOBcontributors What's your favorite spring ritual? Tlike to clear out my space. I go through my art supplies and clothing and get rid of things I haven't used in the past year. I even throw away old pieces of artwork I feel lighter when I’ve let go of the past and decided what will serve me in the future. LEIGH WELLS, an artist basedin Berkeley, California, itustrated “In the Clear" T cleanse my body, c ing away hibernation energy. 1 doa J, and my home, kitchari cleanse for several days and focus my asana practice on deep twists and heart-opening poses. The cleanse opens space for a deeper connection with your heart because you's things that were ¢ louding it over. AMY SULLIVAN isa yoga teacher In Occidental, California, and this issues cover mace rinsing away the old T know it’s springtime when I pull my Virginia wildflower book off the shelf so I can remem- ber the names of the flowers blooming on my walks along the Potomac River. Everything in the woods changes so quickly. I track it day by day, seeing spri ing unfold itself TARA BRACH isa writer and meditation teacher Rain"lnage 70) is ing Peace ane Freedom i four Onn Awakened HestRenu Cae ee Re cc ret ea en eee ecg researchers need our help to continue their important work. Walk with us and help save lives. Register at avonwalk.org aT LN AVONWALK.ORG/YOGAJOURNAL Semen ee tt Cee le ee ae eye teed Bete pereate er eer ee peer tener ‘or research scientist whose funding wil move us closer to prevention and a cure. aes eel WHO WALK THE MORE OF US SURVIVE? aL HOUSTON APRIL 20-21 Pen Pest reese Bren PS ey Pate roan Reebok i , > 4 3 ‘€ aon. eae eas forte)letters warm thanks “Today [happily received my December issue. L opened to page 65 to read “A “Touch of Kindness,” segacding partners practicing together. I was warmed by the photo on the left ofthe two clasped hands; however, when I turned the page tocontinue readingand saw that the part ners were two men, my heart skipped a beat. As an open-minded yoga teacher and the dedicated mother of ewo teenage boys(one straight, one gay), really appre- ciate Toga Journal being so clearly open to the definition of “partness.” Thank you, fiom the bottom of my heart. Nicole Roy, Maple Ridge, British Columbia ‘Thankyou forthe Decembercollectionof insightful and warm pieces, such a Sally Kempton's guide to the practice of reea 14 yooasouRNAL.con pitulation, the remembrance ‘of Georg Feuerstein, and the inspicing article on creating ahome altar for meditation, ‘Whar a great guide for cel- ccbrating life and the new yeat! Joyce Collier, Erdenheim, Pennsylvania Tloved your story and beau- tiful pictures of home altars (Devoted to You,” Dee. 12) Thave mini-altars in almost every room and find them very helpful. The article also ‘gave me an excuse to email my gratitude to Yoga Journal. Your magazine keeps my prac tice going even when I feel like slacking off. Ir isalways inspiring, Teri Maurice, Sandpoint Idaho big picture ‘Thank you for the remembrance of Georg Feuerstein (Living Tradition,” Dec. 2). Iwas particularly drawn to his statement “Many yoga practitioners perform pos- tures, breathingexercises, and other yogic techniques without having a clear idea of their purpose within the larger path of yoga.” Certainly, in the United States, today the emphasisisstrongly focused on asana practice. I encourage you to keep asana practice in proper context in the “larger path of yoga.” Resist the urge to show various postures on the coverof your ‘magazine that few mortals can pesform, Instead, strive to help people understand the ways a complete yoga practice can teuly enhance their life experience. B. Hopper, San Rafael, California resources for veterans ‘Thanks very much for your coverage of the Vits Toge DVD and other resources forveteransin the December issue (Wel- comed Home,” Om)! I'd love to see this become a monthly page, as more and ‘more veterans are coming to the mat, and a number of organizations are put- ting cogether much-needed programs and retreats, Yourreaders will be interested to know that Susan Lynch, featured in Vite ‘Toga, is alsoa faculty member of Warriors at Ease, which trains mind-body profes- sionals to work with service members, veterans, families, and health care staff es worth looking into for yoga teachers interested in serving this population, Jodi Delaney, VetsYoua Los Angeles, California no pressure ‘The hands-free Warrior series from the October issue (“Upwardly Mobile,” by Leslie Kaminofi) has been wonderful for me. [had carpal tunnel surgery on ‘my hand in late September. I can't do ‘The oxerse instruction and ave presented in this magazine ae designed for people who arein goes heltn ana pryscal 8 They are ot tee to subsite for reccal counseling, The ceatrs, producers pai pants and trbutrs of Yaa Jounal clam an alt foros or Iu In connection eh the exercises Shown rte instruction and aie expressed heel,[AMERICANA HEALTHC Digést te iiweoven? ema nr STRENOT Cobre, [Re at dr ON eR J Now, make friends with food again. Every meal, every day... Digest HPE™ helps make even hard-to-digest foods more agreeable.” Which foods are unfriendly to your digestive system: spicy, oily, rich? Fruits, vegetables, nuts? Maybe you don't even know. Digest HPE™ is an intensive strength complex with high levels of important enzymes your body needs to more thoroughly digest your food.” With 13 bio-active enzymes, this advanced formula gives you broad spectrum digestive support for proteins, carbohydrates, fibers, fats and more.” So take Digest HPE™ with every meal, Because when your digestion is right, mealtime becomes 2 lot more friendly." Available at health, natural food and vitamin specialty stores. AMERICAN ® HEALTH” (ee leadts nal np AmericanHoalthuS.comletters any of my regular yoga while my hand is recovering, What a relief to find an ‘entire sequence that puts no pressure on my hands and loosens the tightness in my shoulders, Thank you! Pamela Mandler, Portsmouth, Rhode Island CORRECTION In che Dicembor ise, te poem "What ify Ganga White did not == | include the tik ofthe book it came from. SS Phe poem sppearsin ‘Yoga Beyond Belic Insights to Awaken and Deepen Your Prac- th a sce, by Ganga White, and was reprinted the permission of the publisher copyright Nort Atlantic Books) SEND FEEDBACK TO Lettrs, Yoga Journal, 475 Sanrome Stet, Suite 850, Sa Francis, CA p41; email: lerters@yogajournal. com; fxs (415) 91-0733 Include your name, city sate, and phone number Letters and email ay bs elite for length amd clrity. Yes, almost every day. | can't always make it to studio, but can always roll ‘out the mat at home. Lori Baukus No, The minute | unroll my mat have every cat, dog, and kid in the nouse oni even bought more mats, but they want 0 be where | am, Guess I need to change ‘my definition of “practice.” Allison Sora | practice at home in the morning betore I start my day. I much prefer a home practice toa studio practice as I can go at my own pace and be more open anc creative in my practice, Christine Hyer | practice each morning, especially if know It will be along day. It's the best way to wake up! Helen Diant No! prefer going to a class or a studio and taking the class where the instructor is keeping an eye on me and can adjust [ANEW STUDY finds that having a regular home yoga practice ter predictor of health than how many classes you ‘might attend ata studio. Here's what you said when we asked, Do you practice yoga at home? me If necessary. I's dangerous it you don't have proper form. Marla Green Most days a week! My work schedule doesn't generally fit most class sched! Uules. But that's OK-the mat is aways there waiting, Jenne Micate | always do yoaa at home. | was limited by a frozen shoulder and very stiff bosy when I first tried to go to yoaa classes years ago, As a result | started an incre- mental home practice at my own pace and read wonderful Yoga Journal. | LOVE ‘my home practice, Dotty Still Carley Heft the country for six months and hag no yooa options other than my own mat. It did wonders for my practice and well boing. Janet Warnock MacFarlane Become a fan at facebook.com /yogajournal. Fin our at Blogs.yogajournalcom ya Piatetenny a revere whose time ee come again. 2 Cre ee ec eee) High in calcium * Enjoy by the glass or substitute in recipes Easier to digest alternative for cow or soy milk sensitivity _——— "7 eee 16 YOoAJOURNAL.coM Se ee eee Pen ee ee Ler icra tenia aiee a ee no aot rene tent ener nt an rone tig