on the cover

24 I Summer Road Trip Rx:
4 poses for your back
57 I Be Happier:
Renew yourself with a
morning meditation routine
49 I Build core strength
65 I + Open your hips to feel
good all over
80 I Prevent injuries with
intelligent cross-training
68 I Practice in Paradise:
12 spectacularly sunny
spots for a yoga vacation
features
68 I SALUTING THE SUN
Fi nd spectacular retreat centers i n
beachy hot spots l i ke Bal i , Costa Rica,
Hawai i , and Mexico. by Sarah Saffian,
Lavinia Spalding, and Valerie Reiss
74 I STUDIO CITIES
Expl ore the practice through the
eyes of impassioned studio owners
in Paris, Tokyo, Sao Paulo, and
Istanbul . by Andrea Ferretti
80 I FEEL THE POWER
Stave off muscle loss, support fl exi bl e
joints, and add extra oomph to di ffi ­
cul t poses wi th a l ittl e strength trai n­
i ng. by Andrea Ferretti
cover credits cover model: Sarah
Tomson Beyer; stylist: Lyn Heineken;
hair/makeup: Veronica Sjoen/Artist
Untied; clothing: Elisabetta Rogiani;
photography: David Martinez.
From Bali to
Brazil, we take you
on a global yoga
tour to celebrate
the summer
travel season.
<
±


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contents ¸¸june ZÕ`Z

practice
49 I ALIGN ¯ REFINE
Core competency Fi re u p your deep
core and i nner l eg muscl es t o bui l d
st r ong a bs. by Jason Crandel l
65 I HOME PRACTICE
WITH BARON BAPTISTE
It's hip to move Hi p'openi ng practices
don't have to be passive. Thi s standing
sequence wi l l open your hi ps and keep
your legs and bel l y strong.
health
37 I EATING WISELY
Bright flavors On retreat, food
i s fresh, si mpl e, and surpri si ngl y
sumptuous. Why not t ry it at home?
by Charity Ferreira
inspiration
19 I OM
Bringing your practice to life
Yoga at the South Pol e and at SFO;
tweens and sel f-esteem; yoga & cl i mbi ng
adventures; road tri p Rx; an omnivore's
del i ght; how to ease anxiety.
4 Y O G A J O U R N A L . C O M
32 I STYLE
Resort ready Cool and carefree, thi s
wardrobe is perfect for the non-yoga
moments of your summer retreat.
57 I SELF-DISCOVERY
Morning awakening Start your day
wi th a si mpl e routi ne to soothe your
emoti ons, stave off stress, and hel p you
create the l i fe of your dreams.
by Phi l l i p Moffitt
87 I REVIEWS
New books, CDs, and DVDs, incl udi ng a
one-on-one interview with Richard Rosen,
author of Original Yoga; yoga-inspired
poetry; practicing wi th a di sabi l ity.

108 I YOGA SCENE
Timeless blessing A tri p to Egypt
proves fruitful for one reader.
ø e
lH BVBI| l88UB
10 I EDITOR'S LETTER 102 I YOGA PAGES
12 I CONTRIBUTORS
14 I LETTERS
105 I LIVING WELL
106 I CLASSIFIEDS
J U N E 2 0 1 2
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6 Y O G A J O U R N A L . C O M
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WATCH VIDEO FROM THIS ISSUE
² Baron Baptiste teaches a standing
hip-opening home practice.
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1 0 Y O G A J O U R N A L . C O M
editor's letter
Kai tl i n Qui stgaard
vðcð!lOnOnyOur mlnd
Whether you're travelinQ this summer
or not, Qive yourself a real break.
THE WORDS "SUMMER VACATI ON" conjure mem­
ories of the carefree, lazy days of childhood­
sleeping in, playing outdoors, staining your lips
with fresh-picked berries. Oh, that delicious
sensation of being completely at ease.
My yearning to return to that relaxed and
expansive state of mind is often what gets me
on my mat. I know that even a few minutes of
moving with the breath begins to dissipate any
anxiety I've been harboring and leads me to feel
peacefl, optimistic, and more creative. Yoga
practice can be like a deeply relaxing and rejuve­
nating mini-vacation in the middle of the day
To get a bigger dose of this sweet medicine, there's nothing like going on a real
vacation, especially a yoga retreat. Like my childhood summers, retreats offer a
chance to let go, lay down your responsibilities, and play! In this Summer Travel
Issue, we take you to the hottest spots to practice in Bali, Costa Rica, Hawaii, and
Mexico. (See "Saluting the Sun" on page 68to plan your tropical getaway. )
If you're more of an urban traveler, eager to visit foreign capitals, check out "Stu­
dio Cities" (page 74) for a peek inside the yoga cultures of Paris, Tokyo, Istanbul,
and Sao Paulo. And heed the advice of senior editor Andrea Ferretti, who finds that
the best way to get into the groove of a new country is to visit a local studio.
But don't make the mistake of waiting for a big trip to enjoy a vacation state of
mind. A few days at home focused on self-care, being in nature, and reconnecting
with yourself can be deeply rewarding. Indulge yourself in the same kind of health­
fl, luscious meals you'd be served while on retreat by trying recipes from retreat­
center chefs (see "Bright Flavors, "page j;).Or simply dedicate a few minutes each
morning to the clarity practice suggested by meditation teacher Phillip Mofftt
in "Morning Awakening" (page 57) to discover a feeling of true well-being within.
I fnd that when I regularly access a worry-free state, letting go of the pressures
of daily life for a few moments at a time, tension doesn't build so fercely All those
mini-vacations add up to something fabulous, including the fact that when I do
take a real vacation, I 'm less likely to spend precious days just blowing off steam.
With practice, we might all enjoy our vacations more-plus the days before and
after them, as well. +
J U N E 2 0 1 2
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contributors
Once the editor in chief, CEO, and owner of
Esquire magazine, Phillip Moffitt walked
away from a career in publishing at the age of
40 to pursue a life dedicated to yoga, medita­
tion, and service. He founded the nonproft
Life Balance Institute in Northern Califor­
nia in 1991 to help others in leadership roles
fnd the satisfaction that comes from living
by their values. " I don't tell people what to
do with their lives. I lead them to tell them­
selves," says Moffitt, author of "Morning
Awakening" (Sel Discovery, page 57).
Mofftt, who has practiced yoga and medi­
tation for more than three decades and stud­
ies in the raja yoga tradition, writes about the art of living skillflly in his latest
book, Emotional Chaos to Clarity. Setting an intention, he says, is a critical part
of the process. "Working toward your goals is important, but what's the intention
behind them? Whatever you're going after, how do you want to be living moment­
to-moment?" Mofftt is also is a member of the Teachers Council at Spirit Rock
Meditation Center in Northern California, where he leads meditation retreats.
°'´´´´^´´´'´´''´'´'´''´´´'^´^^'´´''´´'^�
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Last year, senior editor Andrea Ferretti traveled
to Japan, England, and France with her husband, yoga
teacher and columnist Jason Crandell (who wrote
"Core Competency, " page 49). After unrolling her mat in
a variety of studios -from Tokyo basements to Parisian
courtyards -Ferretti was inspired to capture a glimpse
of the yoga scene around the world ("Yoga' Global
Adventure, "page 8o)."I was inspired by the studio own­
ers. They're passionate about introducing this practice
f
San Francisco portrait and lifestyle photographer
Sean Dagen (Style, page ]2) has always loved tak­
ing pictures: He got his frst camera at age eight
and hasn't stopped shooting since. " I spent most of
high school in the darkroom," he admits. Whether
he's photographing beautifl textiles, posh inte­
riors, or kids in motion, the Syracuse, New York,
native says he aims to capture the essence of his
subject against a background that adds something
to the story " I try my best to bring out whatever
the beauty of the subject is, whether it is a beauti­
flly designed piece of frniture, a child's energy or
the inherent beauty of an object." All of his subjects
have their draws, he says, but still-life shots give
him a welcome opportunity to lose himself in the
craft of lighting. "I love to really take the time to
light each piece and bring them all together. An
object will sit there all day long, never needing a
break, while you fne-tune. With a person, you need
to be much more spontaneous and free fowing."
and growing it in communities where it's not widely embraced yet," she
says. Ferretti, who visited Amsterdam and Hamburg this spring, says
heading for the local yoga studio as soon as your plane touches down
makes a fn entryway into the culture of a place. " It brings home how
similar we all are and how common our experience is."
1 . Y O G A J O U R N A L . C O M J U N E 2 0 1 2
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letters
keep it in the studio
For those who wish yoga to be a main­
stream discipline practiced by people
from all walks of life, the article "Taking It
to the Streets" (Om, Feb.
'
I2), about how
some yoga practitioners are participating
in the Occupy movement, is not a good
way to promote yoga to the public. While
I respect the political rights of individu­
als, this article gives an ideological bent to
the yoga community with which I do not
agree. Add this to your decision to print
Lululemon's "Ombama" ad, and it only
refects the highly polarized political face
some are giving to yoga. Our community
should be inclusive for all seeking peace
and freedom in this world, not just those
of a specifc ideology
Davi d Leone, Baltimore, Maryland
I can't imagine I'm the only hard-working
Capitalist Pig to respond to your article
about yogis protesting the so-called
inequality and lack of balance in our eco­
nomic "collective body" (Om, Feb.
'
I2). I
love my yoga practice but would turn my
back so fast if political persuasions were
foisted on my group. I boycott the Dixie
Chicks and John Mellencamp because
they have used their notoriety and fame
to sell their political opinions. Yga Jour­
nal has crossed the line for me.
El l en Hayes, Indianapolis, Indiana
no ordinary love
Great article about yoga and relationships
( Om, "Sweet on You," Feb.
'
I2). As your
article suggests, yoga practice provides a
great neutral zone for like-minded singles
to meet. For my fance and me, there is
nothing sweeter than practicing side by
side as students. ( We first laid eyes on
each other in a yoga class!) Yoga gives
couples an opportunity to bond, to work
together toward a mutual goal, and to
rejoice in the love they share.
Grace Wang, Venice, California
1 4 Y O G A J O U R N A L . C O M
guy talk
Thanks for your article about men and
yoga ("The Man Factor," March
'
I2). I' m
a newcomer to a deeper yoga practice,
thanks to an Achilles tendon injury from
cycling and running. My wife is a yoga
instructor, so I've been in the orbit of the
yoga community for more than IO years.
But only in the past year have I begun
to more fully realize and experience the
mental, physical, and spiritual benefits
that yoga offers. It's clear to me that many
guys shy away from yoga due to the per­
ception that it's a woman-centric activity
Steven Morri s, San Diego, California
I was disappointed with some of the con­
tent in "The Man Factor." Yoga teacher
Nikki Costello's comment that she had
"ample opportunity to observe ... her
type-A, sports-nut, desk-bound students"
was condescending and insulting to men.
If our goal is to induce men to try yoga,
then a looking-down-the-nose viewpoint
such as this one will only prove counter­
productive.
B. Fi ngerhut, Brooklyn, New York
As soon as I saw the illustration for "The
Man Factor," I gasped. The alignment
of the foot and knee of the man at the
THE
HAN
FACTOR
DECADES AHER MILLIONS OF WESTERN WOMEN EM8RACED
THE PRACTICE, VOGA lõEVOLVING ¯OMEET THE MODERNMAN
front left, and also of the man in the yel­
low shirt behind him, is dangerous. Even
though the illustrator captured the way
many male students initially take Vira­
bhadrasana II (Warrior Pose I I), a maga­
zine of your caliber should show the pose
with proper alignment. I'm betting I am
not the only yoga teacher who winced!
Jane Gram, Cuba, New York
EDI TOR'S RESPONSE Wetake great care
to depict proper alignment when demonstrting
asana, as we did with the illustrtions that
accompany the pose instructions in "The Man
Factor." But our intention for the opening image
was to not take it all so seriously. We enjoyed
the stylized realism and subtle humor ofthe
eye-catching conceptual ilustration by Kagan
McLeod We' re sorry that you didn't.
pain-free practice
I learn so much about alignment from
your Basics column. Annie Carpenter's
article about Bhujangasana ( Cobra Pose)
( Feb.
'
I2) was amazing. I have used her
advice about how to open into backbends
by engaging more of the whole back and,
as a result, I have successfully alleviated
my chronic sciatica problem!
Pau l a M. Youmel l ,
Hannawa Falls, New York
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, producers, partici­
pants, and distributors of voçBUOUlDBÌdisclaim any liability for loss or injury in connection with the exercises
shown or the instruction and advice expressed herein.
J U N E 2 0 1 2
11 M
f|!mss a g
available in-store and at lucy.com
letters
ageless beauty
Thanks for featuring the beautifl 51 -year­
old Anne O'Brien on the March 'I2 cover.
She is an insightful and inspiring teacher,
and I would love to see more of her in Yoga
Journal If only we could all age like Anne,
what a sweet thing that would be!
Lynn Ma l ouf, Sonoma, Ca lifornia
petite plus
Brava to Tracey Morgado for speaking up
for size-I2-and-up women who practice
yoga (Letters, Feb. 'I2)! I wear a size 12
petite. I struggle to fnd yoga pants that ft
and are not too long. If clothing manufac­
turers make petite pants, why not petite
yoga pants? I would enjoy reading more
about how yoga benefts people like me.
Dana Driscol l , Cypress, Cal i forni a
SEND FEEDBACK TO Letters, YogaJournal,
475 Sansome Street, Suite 850, San Frncisco,
CA 94III; email: letters@Yogajournal.com
fax: (415) 591-0733. Include your name, city,
state, and phone number Letters and emails
may be edited for length and clarity.
1 6 Y O G A J O U R N A L . C O M
I N OU R B LOG "The Y Factor," Neal Pol l ack addresses how yoga
teaches us to deal with whatever ari ses, even the distracting and
the uncomfortable. Here's what you sai d when we asked:
What' s your yoga class pet peeve, and how do you deal with it?
My pet peeve is my "monkey mind,"
which refuses to l et go of thoughts!
Suzanne Gabri el
Peopl e l eaving cl ass before Savasana
(Corpse Pose)-j i ngl i ng keys, pul l i ng
Vel cro yoga straps, l etti ng t he door sl am
on their way out . Jessica Zarcone
I try to be u nderstanding when peopl e
snore during Savasana, but that doesn' t
mean that for those few seconds I ' m not
irritated. Ki anna Stewart
When I ' m resting i n Savasana and there's
a l oud l ine of students ta l ki ng outsi de
t he studi o, I tel l mysel f t hey are happy
to be here and cannot contain thei r joy,
which hel ps a l ittl e. Ti na Krebs
Peopl e texting on cel l phones during
cl ass! Heather Hi l ton
Peopl e who come to cl ass whil e t hey' re
si ck. Summer Brooks
Teachers who don' t get off their mats.
Kathy Al bers
Sweat r unni ng down my face. Ast ri d Bri x
My pet peeve is peopl e who have pet
peeves. I t' s yoga-l et it go! Adam Sewel l
I n the studios where I practi ce, nobody
l eaves during Savasana, a nd cel l phones
are switched off, because there are rul es
that we are gentl y urged to fol l ow.
Alexandra Ekkelenkamp
When peopl e come to cl ass heavi l y scent­
ed, it makes breat hi ng more difficul t for
me. Al anna Franchuk
Let's l et our an noyances go and l augh,
so we can enj oy the yoga commu nity
wi th al l of i ts quirks. Keren Cooksey
Become a fan at facebook.com
/yogajournal. Fi nd our yoga bl ogs
at blogs.yogajournal.com.
J U N E 2 0 1 2
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JUNE 2012

PLAN YOUR
NEXT VACATION
SEE PAGE 68
L1
Æ
bringing your practice to life
6 On vacation, there's no to-do
list. Let go of all the doing that
keeps you from seeing and being
with your inner Self"
Mari a Garre I yoga teacher and retreat l eader
Y O G A J O U R N A L . C O M 19
GLOBETROTTING
southern exposure
Researchers at the South Pole have good reason to get on their mats.
What's a group of international scientists at the South Pole research
station to do during a four-month stay in near isolation during the
frigid austral summer? Meet for a weekly (indoor!) yoga class, of
course. When you're living in close quarters, yoga is a welcome mental
escape, says South Pole communications operator Kristina Albrecht.
I t helps relieve the stress of being isolated from the world, she says,
and "it lets us take our big boots off, feel our feet, and just stretch."
20 Y O G A J O U R N A L . C O M
EMPOWER
GIRLS RULE
Studies suggest that the tween years (ages
9 to 12) mark the onset of self-esteem and
body image issues for girls. When digital
media executive Jamie Dicken saw her
then ro-year-old daughter Juliette begin
to struggle with these issues two years
ago, she took action. "It was so upsetting
to see my beautiful, confdent daughter
suddenly change," says Dicken.
She and her daughter (both pictured
lef) became certifed yoga teachers, and
the two now team-teach workshops
and eight-week courses for girls and their
mothers in San Diego, California. Their
GET MOVING
have yoga, will travel
If you have ti me to spare at San
Franci sco I nternati onal Ai rport, follow
the si gns to the first dedi cated ai rport
yoga room i n North Ameri ca, and
probably the worl d. The 1 50-square­
foot space, equi pped wi th mi rrored
walls a nd loaner mats, has a no-shoes,
no-cell -phones pol i cy and i s open to al l
ticketed passengers. AM EL I A G L Y N N
program, called Believe in She, com­
bines yoga with journaling and frank dis­
cussion of topics such as body image,
friendship, and bullying. The aim, says
Dicken, is to help the girls become
comfortable in their bodies and develop
self-confdence while bonding with their
mothers and peers. " I truly believe if we
have open conversation with our daugh­
ters, we can strengthen our relationships
with them and shift the self-esteem
cycle," she says. Dicken will offer the
frst Believe in She teacher training this
fall. believeinshe. com A N N A DUB R 0 V 5 K Y
J U N E 2 0 1 2
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WHAT'S SSENTIA[M
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nordicnaturals.com
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� NO FEAR
"When I'm climbing,
usually my mind is
holding me back more
than my body. I draw
on my yoga practice to
let go of fears and focus
on the present moment."
OLIVIA HSU, pictured
on White Mountain in
Yangshou, China.
ADVENTURE
UPWARD BOUND
Get out-of-doors, and out of your comfort
zone, with yoga and climbing adventures.
Practicing yoga in the outdoors, instead of in a climate-controlled studio, is a
perfect way to enliven your practice, says Adi Carter, an avid rock climber, yoga
teacher, and trip leader. "When you're climbing, you feel like you're doing verti­
cal yoga poses," Carter says.
Yoga students and climbers alike are discovering the connections between
the two activities at climbing-plus-yoga retreats and workshops around the
country. "Like yoga, climbing requires you to step out of your comfort zone,"
says Olivia Hsu (pictured), a yoga teacher and climbing instructor who leads
yoga classes on climbing trips for cancer survivors in Boulder, Colorado. New
climbers, she says, often freeze up when they climb above 20 or 30 feet, until
they recognize they're in control. "Suddenly, you go from feeling 'I can't do this'
to realizing '¦ can do this!'" Hsu says. "You get this sense of ownership about
what you can do. And that translates to your yoga practice, as well."
Climbing also draws on the strengths you cultivate on the mat. Most climbing
and yoga trips offer pre- and post-climb yoga sessions that emphasize chest­
and hip-openers and building upper-body strength. But the most important
crossover between the two skills, says Hsu, is mental focus: "When you're con­
centrating in yoga, there's this Zen point where it becomes effortless. It's the
same in climbing. Your mind and body are working in unison." LI Z Z Y SCULLY
2 2 Y O G A J O U R N A L . C O M
CLIMBING * YOGA
TRIPS TO TRY
MAZAMA, WASHI NGTON
Mi ndful Movement Retreat
June 21-23 ($400-$450)
vera fitness. com
DELAWARE WATER GAP,
PENNSYLVANI A
Off t he Mat I nto Nature
May 18-20, September 7-9 ($285)
yogaslackers.com
DEVI L'S LAKE STATE PARK,
WI SCONSI N
Yoga and Rock Cl i mbi ng Workshops
June 3-5, September 16-18,
September 30-0ctober 2 ($285)
poweradventures.org
NEW RI VER GORGE NATI ONAL PARK,
WEST VI RGI NI A
Rock Cl i mbi ng and Yoga Retreat
May 18-20 ($550-$650)
newriverclimbing.com
MCDOWELL MOUNTAI NS PRESERVE,
NORTH SCOTTSDALE, ARI ZONA
Yoga & Rock Cl i mbi ng for Women
Various dates, May-September ($695)
C/imbingschool.com
J U N E 2 0 1 2
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TRAVEL
FREE SPIRIT
Road tripping? Leave stiff muscles behind.
A road trip can recharge your spirit. But all those hours of pro­
longed sitting often come with a price: pain in your neck and
shoulders (especially if you're the driver) and tightness in your
hips and back. Los Angeles-based yoga instructor and frequent
road tripper Kia Miller suggests practicing before, during, and after
your drive. "It's important to get your energy moving before you
take a long drive so you don't feel stagnant on the road," says
Miller. And when you get out of the car, she recommends poses
that open up the low-back and hip area. If you keep your body
from stiffening, your journey can become a meditation in motion.
"A road trip is another place to practice awareness," says Miller.
"I t's just you, the car, and the road ahead. You are forced to be
present with what is in the moment." A M EL I A GLY N N
2 � Y O G A J O U R N A L . C O M
PRACTICE
brake for yoga
Kia Miller suggests these poses
to stay limber while traveling.
AT THE REST STOP
Wide-Legged
Standing Forward
Bend Cal m the mi nd
and rel ease the l ow
back and shoul ders.
Eye-of-the-Needle
Pose Open the hi ps
and real i gn the sacro­
i l i ac j oi nt after a l ong
day of sitti ng.
BITES
¿ for the road
BEFORE YOU GO
Cat-Cow spinal
flexes Warm up the
spi ne and enl i ven
the enti re body.
AFTER YOU ARRI VE
Bridge Pose Li ft and
l ower your hi ps sev­
eral ti mes to rel ease
the l ower back and
reenergi ze the l egs.
Bring a healthy (and tasty) snack to
help you resist rest-area junk food.
Bear Naked pecan
appl e fl ax trai l mi x
i ncl udes a crunchy
bl end of fl ax, pumpki n
seeds, and dri ed apple
($2.99; bearnaked.com)
Vita Coco Coconut
Water wi th tangeri ne
jui ce and no added
sugar ($1.99 for 11 oz;
vitacoco.com)
J U N E 2 0 1 2

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TASTE
sensory feast
An exceptional restaurant celebrates
the hidden delights of vegetables.
Restaurateurs and yoga practitioners
Ari Derfel and Eric Fenster think vege­
tarian food deserves equal billing with
meat-based fare. Though Gather, their
Berkeley California, restaurant, caters
to omnivores and vegetarians alike, the
menu showcases veggie-centric food
that's irresistible even to meat lovers.
And while most high-end restaurants
focus heavily on meat dishes, chef Sean
Baker flls half the menu with intensely
favored vegetarian and vegan dishes.
Gather's acclaimed vegan charcuterie
plate, made up of bites of seasonal pro­
duce like chili-seared eggplant and
grilled heirloom tomatoes with mole
sauce, is popular with both omnivores
and vegetarians. "We want to change the
way people eat by helping them see that
vegetarian food is amazing," says Derfel.
Derfel and Fenster, who both practice
yoga regularly seek to support sustain­
able agriculture by sourcing their food
2 6 Y O G A J O U R N A L . C O M
primarily from local and organic farm­
ers. (Interested diners can peruse a
source book tracking the origins of
every ingredient on the menu.) They
designed the restaurant to be light
on the environment, and they strive to
act with consciousness and compassion
in their dealings with their customers,
employees, and vendors.
"Yoga infuences everything we
do," says Derfel. "We want to create
positive experiences that
help people understand the
total connection of all living
things." It's a challenging
business approach, Derfel
admits, "but for us, it wouldn't
be interesting any other
way" L AVI N I A S PA L D I N G
* FOOD FI GHTERS
From left: Gather owners
Ari Derfel , chef Sean
Baker, and Eric Fenster.
^ SALAD ARTI S TRY
Gather's chef makes
vegetables satisfying to
the eye and the palette,
with surprising sauces
and flavor-enhancing
cooking techniques.
KITCHEN WISDOM
EAT YOUR VEGGIES
A new take on
conveni ence
food: Tamar
Adl er, author of
An Everlasting
Meal: Cooking
with Economy
and Grace, sug­
gests cooki ng
fresh vegetabl es
as soon as you
bring them home from the market
rather than letti ng them l anguish in the
cri sper and on your consci ence. Oven
roasted wi th olive oil and sal t, sauteed
with garlic, boi l ed l i ghtl y and dressed
with vi nai grette-when you have cooked
veggi es ready to go i n the refrigerator,
you're more l i kel y to eat them.
JUNE 2 0 1 2
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C×o~סcs
GOOD TO KNOW
anxiety antidote
A regular practice that includes yoga's spiritual and ethical teach­
ings may ease anxiety more effectively than a practice of asana,
breathing, and relaxation alone, according to a recent study. Yoga
students learning about the ,dUd5 and nl,dUd5 (observances and
attitudes, such as nonviolence, contentment, and surrender) had
significant decreases in anxiety, including lower levels of the stress
hormone cortisol. "Spiritual principles can help you see meaning in
your life situation," says researcher Tammy Greer of the University
of Southern Mississippi, "and that can lower stress." CAROL KRUCOFF
NUTRIENTS
OMEGA LOWDOWN
You've heard that omega-3 fatty acids,
especi al l y those found i n fi sh (eicosapen­
taenoic aci d, EPA, and docosahexaenoi c
aci d, DHA), are good for your heart and
brai n. But if you don't eat fi sh, you're
probabl y not getting enough of the right
ones. Studi es show that vegetari ans'
i ntake of EPA and DHA falls far short
of the 500 mi l l igrams di eti ci ans recom­
mend. Fl axseeds and fl axseed oi l contai n
28 YO G A J O U R N A L . C O M
anot her omega-3, alpha-l inol eni c aci d
(ALA), whi ch the body converts-but onl y
i n smal l amounts-to the omega power·
houses EPA and DHA.
EAT WHAT FI SH EAT Fi sh are ri ch i n
omega·3s because they di ne on DHA­
l oaded al gae and EPA-rich seaweed.
Di et iti an Susan Levin suggests addi ng
powdered chl orel l a al gae to a smoothi e or
eati ng sea vegetabl es l i ke hi jiki or dul se.
CHOOSE FORTI FI ED EGGS Omega-3-
enriched eggs can contai n up to 1 00 mi l l i-
YOGA RX
SORE NO MORE
For the first time, scientists have scruti­
nized the biochemistry of a sore muscle
to see exactly how massage relieves sore­
ness. Researchers at McMaster Univer­
sity in Canada found that a IO-minute
massage activates certain genes which act
to reduce infammation and accelerate
healing. The benefits were found to be
similar to that of ibuprofen, but with zero
side effects. The kneading motion of a
massage stretches muscle cells sideways
as well as up and down, triggering infam­
mation-reducing signals-and bringing
sweet relief CAT HER I NE G U T H R I E
grams of DHA per egg. Check the l abel
to be sure they're not enriched with fi sh­
based DHA i f you' re vegetari an, and eat
the yolks-that's where the fats l i e.
HEMP UP Hemp seeds, hemp fl our, and
hemp butter contai n another type of
omega-3 fat, steari doni c aci d (SDA), whi ch
converts effi ci entl y to EPA.
TAKE THE GREEN PI LL Try vegetari an­
fri endl y al gae suppl ements from Ovega-3
or V-Pure, whi ch contai n about 450 mg
of EPA and DHA. LISA MARSHALL
J U N E 2 0 1 2
LUXURY. SUSTAINABILITY . NAMASTE
EQUINOX EXHALE SPA CORE POWER YOGA MAHA VOGA
THE ST ClUBM PARAGO S R CARLTON. ST. REGIS
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.om
EAT WELL
sweet & slow Mindful eating enhances weight loss naturally.
Eating out can lead to excess, but a new study shows that women who
practice mindful eating (an approach drawn from the principles of
mindfulness meditation) can lose weight without dieting, even while
continuing to dine out regularly. Women who used these techniques,
which include taking time to savor the appearance, smell, texture, and
taste of their food, ate roughly 3ÕÕ fewer calories per day than those
who didn't and lost an average of 3.1 pounds over six weeks. "The
goal is to maximize the pleasure of eating out," says lead author Gayle
Timmerman, a nursing professor at the University of Texas, Austin.
"If you are paying more attention, you can be satisfied with less."
The mindful eating skills transferred to the women's own kitchens,
leading them to eat fewer calories at home. C ATHER I N E GUT H R I E
-0 Y O G A J O U R N A L . C O M
TABLE TALK
bon appetit
Try these tips for fully
savoring your meal.
SLOW DOWN Before you taste your
food, take a moment to appreciate
how it looks, feels, and smells.
NOTI CE Pay attention to what
happens between the frst, second,
and third bites. The pleasure­
per-bite ratio typically drops off
The frst bite or two of a dessert
can give plenty of satisfaction.
CHOOSE WELL If you feel neutral
about a certain food, skip it and
save the calories for something you
really enjoy.
HEALING FOODS
best in class
I n a test of ni ne ki nds of nuts, re­
searchers found that walnuts had
the hi ghest levels of polyphenol s,
potent anti oxi dants reputed to
reduce the ri sk of heart di sease,
di abetes, and certai n cancers.
TRY I T! For a flavorful snack, toss
wal nuts wi th honey, ci nnamon, and
salt, and toast them at 350 degrees
Fahrenhei t for 10 mi nutes. C. G.
J U N E 2 0 1 2
²0.ÛÛO
sIyle
RESORT READY Cool and carefree, t hese rel axed
pi eces are perfect for t he non-yoga moments of your retreat.
hers
1 Wear thi s i nfi nity
wrap as a scarf, a bel t,
or a headband. Scarf,
Andean Collection. $58,
theandeancollection.com
2 Wri nkl es are a thi ng of the past
i n a comfortabl e crochet dress.
Horseshoe Bay dress, Athleta.
$128, athleta.gap.com
3 Supportive footwear never
l ooked so sweet. Mayari sandal ,
Birkenstock. $79.95,
birkenstockusa.com
-1 Y O G A J O U R N A L . C O M
his
1 Keep cri sp and cool i n a l i ghtwei ght cotton shi rt.
Pi nstri pe button-down, Banana Republic. $54.50,
bananarepublic.com
2 A styl i sh hat takes you from beach to di nner.
Straw chambray tri l by, J. Crew. $40, jcrew.com
3 This natural , woven belt can doubl e as a yoga
strap in a pi nch. Cotton webbi ng D-ri ng bel t,
J. Crew. $24.50, jcrew.com
4 Stay grounded i n copper-compound-sol ed
sandal s. Ki l i manjaro sandal , Juil. $145, juil.com
5 These organic cotton shorts are both dressy and
durabl e. Ri m Rock shorts, I bex. $85, ibex. com
JUNE 2 0 1 2
EVERYTHl NO
YOOA
APPAREL I MATS I ACCESSORI ES & MORE
� æ LÆ m L. n ba .W

OF $50 OR MORE"
V/L| L5/8/12-6/30/1 2
MORE EXCLUSI ONS MAY APPLY.
VI SIT SPORTSAUTHORITYCOM/EXCLUSI ONS
OR SEE STORE FOR DETAI LS.
'No cash val ue. No cash back. No rain checks. Coupon not
valid on prior, onl ine or SA Elite Sports Authority purchases,
gift cards, l icenses or event tickets. Offer good on in-stock
merchandise only Must present coupon at time of purchase
to redeem. Cannot be combi ned with any other offer, Cash
Card, coupon or Employee or Friends c Family discount.
Coupon may not be reproduced. One coupon per customer,
per purchase. Excl udes clearance items marked with 7
price endings; UGG; Titleis!; Penn Reels; LifeFitness; firearms;
and ammunition.

1498 42 53 0 5 0 8 12 0 6 3 0 12 9
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5PORT5
AUTHORITY.
SUN DAYS Lou ngi ng after cl ass or spendi ng a day
sIyleat t he beach? These sunny essent i al s have got you covered.
I hers
1 A UPF of 50+ makes summer-weight meri no
wool a natural choice. Cruise dress, I cebreaker.
$90, icebreaker.com
2 Shi el d yourself from the sun's rays wi th a straw
hat. Fedora, Horny Toad. $38, horny toad. com
3 Take your practice on the road with sandal s
made from yoga mats. Fl i p-fl ops, Sanuk. $30,
sanuk.com
4 Organi c cotton board shorts are both breezy
and beach ready. Birdwal k short, Horny Toad. $66,
horny toad. com
5 Hi t the waves in a tie-dyed two-pi ece that wi l l
move as you do. Cari bbean Crush bi ki ni , Lucky
Brand. $62lpiece, luckybrand.com
-4 YO G A J O U R N A L . C O M
his
1 A seashel l tee made of organi c
cotton i s so comfy you' l l wear i t
pool si de and al l day l ong. Short­
sl eeved Nauti l us ragl an tee,
Prana. $35, prana.com
2 Recycled rubber sol es are
gri ppy i n sl i ppery si tuati ons.
Compass sandal , Dr. Andrew
Weil. $94.95, wei/being. com
3 Ul tra-l i ghtwei ght board shorts
fold i nto a pal m-si zed cargo
pocket for easy packi ng. Punker
shorts, The North Face. $65,
thenorthface.com
JUNE 2 0 1 2
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ENERGY ACVATOI
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eating wisely
by Chari t y Fer r ei r a
brl
@
h!Ì | ðvOrs On ret reat ,
food i s f resh, s i mpl e, a nd s u r pr i si n gl y
s umpt uous. Why not t ry i t at home?
PEOPLE GO ON a retreat to open to some­
thing new in both body and mind," says
Hugo Roberto Gutierrez Marron, the chef
at Haramara, a yoga retreat center near Sayu­
lita, Mexico, known for its fresh, inventive
natural cuisine. "The food they eat should
caress their senses, elevate their mind, and
feed their body and spirit."
Wouldn't it be amazing if every meal you
ate infused you with such a feeling of well­
being? Great retreat-center cooking isn't
about complicated recipes or spending hours
in the kitchen. At Sagrada Wellness, a retreat
center near San Luis Obispo, California, chef­
owner Eva Inglizian prepares rustic family­
style meals that celebrate seasonal produce
and whole grains: a layered "fried rice" with
brown rice, eggs, ginger, crisp carrots, snap
peas, and fennel; kale leaves sauteed with
sesame oil, garlic, and sesame seeds; roasted
eating wi s ely spa food
fresh poblano chilies filled with local
goat cheese."People are so moved by the
beauty and the freshness of the food,"
Inglizian says. "When they see how sim­
ple it is, they get reinspired to cook for
themselves. Which is why people come
on a yoga retreat in general -to recon­
nect, get reinspired, and then take a little
bit of that back home with them."
Eating well on a retreat feels effortless
and satisfing, thanks to the thought and
care put into every meal. But even amid
your regular routine and responsibilities,
you can create the conditions for the
kind of easy delicious, healthful eating
you enjoy on a retreat by applying some
of the principles of retreat-center chefs
to your own cooking.
ÎkÎbh | bbÎb1
"Fresh" isn't just a buzzword at retreat
centers known for great food. It's the basis
for an entire cuisine, which is why many
retreat centers grow their own produce or
source it as locally as possible. Whether
your fruits and vegetables come from the
local farmers' market, a CSA program, or
your own backyard, the fresher they are,
the easier it will be to turn them into a
spectacular meal.
"Fresher is better for so many reasons:
taste, texture, appearance, nutrients,"
says Denise Roa, the executive chef of
the culinary center at Rancho La Puerta,
a health and fitness resort in Tecate,
Mexico. Among the offerings at Ran­
cho La Puerta are cooking classes using
ingredients from the ranch's extensive
organic farm. "Take our carrots or spin­
ach, for example. They're so bursting
with moisture and their own favors that
I don't have to overcook them or mask or
enhance their favors with cream, butter,
or salt," says Roa. "We teach a minimalist
cooking method, and the reward is a vast
complexity of favors."
LhÛÛbÎ1Ûuk1ÎLhd| ÛuÎ
You might think that complicated tech­
niques are what's behind the magic that
retreat-center cooks work on their raw
ingredients, but by mastering a handful
-8 YO G A J O U R N A L . C O M
mus hrooms wi t h wi l ted spi nach
MA K E S Z S E R V I N G S
Xi nal ani's chef serves j uicy roasted mushrooms and wi lted spi nach
over coarsel y mashed potatoes for a sati sfyi ng entree wi th a
variety of fl avors and textures. You can al so serve it wi th qui noa.
2 tabl espoons ol ive oi l
1 Y2 tabl espoons bal sami c vi negar
2 portobel l o mushroom caps
(3 Y2 to 4 i nches across)
Sal t
Pepper
3 cl oves garl i c, peel ed and thi nl y sl i ced
1 0 ou nces fresh, washed spi nach leaves
2 teaspoons l emon j u ice
2 tabl espoons chopped toasted
al monds
Preheat the oven to 400°F. Mi x 1
tabl espoon oi l wi th the bal sami c vi n­
egar i n a smal l bowl and brush both
si des of the mushroom caps. Spri nkl e
l i ghtl y wi th sal t and pepper. Pl ace on
a baki ng s heet and roast unti l tender,
1 2 to 1 5 mi nutes.
2 Meanwhi l e, heat the remai ni ng tabl e­
spoon of oi l i n a l arge fryi ng pan over
medi um- hi gh heat. Add garl i c and cook
j ust unti l fragrant, about 30 seconds.
Add spi nach and turn to coat. Cook,
sti rri ng frequent l y, unti l spi nach i s
wi l ted but sti l l bri ght green, 2 to 4 mi n­
utes. Remove from heat, s t i r i n l emon
j ui ce, and spri nkl e l i ghtl y wi th sal t.
3 Mound spi nach on two pl ates. Sl i ce
each mushroom on the di agonal
and pl ace over spi nach. Spri nkl e wi th
al monds and serve i mmedi atel y.
J U N E 2 0 1 2
P P
I Vl n
yoga
THE DAI LY PRACTI CE
TO TRANSFORM
YOUR LI FE
- 14 ÞOUr5o1
yoga g¡ucIícc
- 1OO+¡tc¡pes
- bmedí!aIíons
· óU & UU
da¶pIans
1 0 di sc set i ncl udes
14 hours o £ yo g a prc tice
1 00+ rc ipes & 6 meditatio ns
30 & 90 d y plans
'
[
1
eating wi s ely spa food
of simple cooking methods, you'll be able
to prepare just about any vegetable in a
way that maximizes its favor. Most veg­
etables can be steamed, sauteed, roasted,
or grilled, but each technique imparts
its own character, and which one you
choose depends on the finished dish you
have in mind. Craving a cool, crisp vege­
table salad? Steaming yields fresh-tasting,
bright vegetables with a bite to them­
think summer beans, snap peas, baby
carrots, just-tender summer squash. Toss
them in a vinaigrette and eat on their own,
or add them to cooked grains or beans
for a heartier meal. Want to cook firm
root vegetables like sweet potatoes and
beets for a warm side dish or salad? Roast­
ing concentrates their sugars for a deep,
mellow flavor. Need a fast, flavorfl way
to cook sliced vegetables like zucchini,
eggplant, or bell peppers for tucking into
sandwiches? A few minutes on a hot grill
yields tender veggies that carry the fla­
vor of the marinade you brush over them
before and after grilling.
By applying different techniques to dif­
ferent vegetables and taking note of how
they transform, says Gutierrez, " you'll
develop a kind of sixth sense" for prepar­
ingvegetables that translates into a broad
repertoire of healthful meals-and you'll
have plenty of ideas for what to do with
the vegetables you bring home from the
farmers' market.
bÎÎhLÛd1kÂb1
Retreat-center chefs know that one of the
keys to making healthfl food appealing is
to include a variety of colors and textures
in each dish. "That old saying 'We eat frst
with our eyes' applies to everything I pre­
pare," says Roa. "The bold use of color is
very appetizing and so easy {to acheive} in
all seasons with vegetables. "
In your own cooking, think about
balancing colors and textures as well as
favors. Top a bowl of rice and colorful
curried vegetables with crunchy toasted
peanuts, shaved coconut, and a few torn
fresh cilantro leaves. Add crisp, paper­
thin slices of raw fennel to a salad of
roasted red and gold beets and curly baby
spinach leaves. Accompany a smoothly
4 0 YO G A J O U R N A L . C O M
bl ack bean sou p
M A K E S 1 Z S E R V I N G S
At Haramara, SOUpS l i ke thi s one are the basi s for l i ght but nutri ti ous
mi dday meal s. Thi s soup freezes wel l , so i t' s worth maki ng a bi g batch
and reservi ng the leftovers for l unch t hroughout the week.
2 tabl espoons ol ive oi l
1 oni on, di ced
2 garl i c cloves, peel ed
and mi nced
red or green bel l pepper,
di ced
2 teaspoons ground cumi n
6 cups cooked bl ack beans
(about 1 pound dri ed or
4 14. 5-ounce cans)
5-6 cups water
1 tabl espoon tomato paste
Salt and pepper to taste
1 Heat the oil in a l arge pot over medi um
heat. Add the oni on and sti r frequentl y unti l
wi l ted, about 5 mi nutes. Add garl i c and bel l
pepper and cook unt i l bel l pepper softens,
2 to 3 more mi nutes. Sti r i n cumi n.
2 Add beans, water, and tomato paste and
br i ng t o a si mmer. Reduce heat t o medi um­
l ow, cover, and cook, sti rri ng occasi onal l y,
about 20 mi nutes. Add more water if mi xture
becomes too thi ck.
3 Remove about 2 cups of soup and bl end i n
a bl ender unti l smooth; return bl ended porti on
to pot. Season wi th sal t and pepper to taste.
JUNE 2 0 1 2
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4 2 Y O G A J O U R N A L . C O M
eati n g wi sely spa food
pureed red pepper soup with a dollop of
bright pesto and a crunchy toasted crou­
ton. When your food is a sensory pleasure,
you'll enjoy it until the last bite.
ÂÛÛÂ ÎLÂYÛkÎuL
Î | d| bh| db1ÛuLh
A drizzle of favored vinegar, a squeeze of
lime or lemon juice -bright, acidic ingre­
dients like these are one of the reasons
that dishes prepared for you on retreat
sing with flavor. To put flavorful finish­
ing touches on dishes you cook at home,
experiment with freshly squeezed citrus
juice and see how just a teaspoon or two
can highlight the flavor of soups, salads,
vegetables, and fresh fruit.
In addition to fresh lime juice, mild rice
vinegar is a favorite ingredient of Ingliz­
ian, who drizzles it over slices of cucum­
ber and papaya to make a sweet and tangy
salad. "It's so simple," she says, "but it
really stands out to people."
bÎ | d bÂLÂdLÎ
Conventional wisdom says you should
eat your biggest meal of the day at mid­
day with a lighter meal in the evening.
But warm weather and activity-filled days
call for light, easily digested midday meals
that leave you satisfed but not so full that
you're groggy in the afternoon.
At Prana del Mar in Los Cabos, Mex­
ico, guests have a light snack of fruit
first thing in the morning, followed by
a heartier breakfast after morning prac­
tice. The midmorning meal "gives that
digestive fre substantial fuel for the rest
of the day to help with the recovery of the
muscles and to energize the more subtle
systems of the body," says founder Erik
Singer. Since afternoon practice is only a
few hours away lunch is a lighter meal that
might include salad greens, whole grains,
and lots of fresh fruit and veggies.
Whether your days are filled with
meetings and carpools or yoga classes and
beach time, you can balance your energy
throughout the day by eating lightly
before periods of activity and making
every meal a combination of fresh pro­
duce, whole grains, and protein-rich plant
JUNE 2 0 1 2
JOURNAL
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1 head cauli flower, cut i nto large florets
V2 cup Once Again Orgonic Cashew Bulter
2 tbsp olive oil
2 tbsp curry powder
'/4 tsp kosher salt
'/2 cup OHce Again Salted
Cashews, roughly chopped
Preheat the broiler. The rack should be i n the top portion
of t h e oven so t he caul i f l ower i s about
3-4 inches away from the heat while cooking. Whisk
together the cashew butter, curry powder, olive oi l and
salt. Toss the cauliflower and chopped cashews in the
curry mixture. Spread out the cauliflower in a single layer
on a cookie sheet. Roast the cauliflower under the broiler
lor 8 to 10 minutes. until just tender when pierced and
golden brown. Check hallway through and flip with a
spatula if necessary. Remove fro D the Olen and serve
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Y O G A J
eati ng wi s ely s pa food
foods such as beans and legumes. "For
the midday meal, I like to focus on com­
plex carbohydrates like wild rice, quinoa,
and all sorts of beans," says Jean-Baptiste
Belledent, the owner of Xinalani in
Puerto Vallarta. "This takes care of the
high energy needs of the day instead of
giving you peaks of power and letting you
down when you really need it."
bÂ1Î 1ÛukbWÎÎ1
1ÛÛ1h dÂ1ukÂLÌ1
When you satisfy your sweet tooth
retreat-style, you might be surprised at
how the taste of foods like fresh fruit,
dates, coconut, and raw honey edges out
the desire for more refined, processed
desserts. Shift your palate by making
water mel on and l i me agua fresca
M A K E S 2 TO 2 '2 C U P S
On hot summer days, Eva I ngl i zi an of Sagrada Wel l ness i n San Lui s
Obi spo, Cal i forni a, bl ends thi s sweet, refreshi ng dri nk and freezes i t
unti l i t' s sl i ghtl y sl ushy. You can substitute other ri pe frui t, such as
strawberri es or other ki nds of mel on, for the watermel on.
4 cups cubed, seeded ri pe watermel on
% cup water
Jui ce of half a l i me, pl us more
to taste
Agave syrup (opti onal )
Pl ace the watermel on i n a
bl ender and puree unti l s mooth.
Add the water and l i me j ui ce
and taste, addi ng agave and
more l i me j ui ce i f desi red.
JUNE 2 0 1 2
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4 6 Y O G A J O U R N A L . C O M
eati n g wi sely spa food
a habit of indulging i n naturally sweet
treats. At Xinalani, the cooks blend ripe
mango pulp and freeze it for a smooth
sorbet without added sugar, something
you could also try with ripe strawberries,
peaches, or melon. " The natural sweet­
ness of fruit gives you the same rush of
pleasure and energy" Belledent says.
At Sagrada Wellness, Inglizian makes
an icy thirst-quenching agua fresca from
just three ingredients: ripe watermelon,
fresh lime juice, and water. "You could
add a little agave if you like, but usually
the pure sweetness of the watermelon is
enough," she says. -
Charity Ferreir is a senior editor at Yoga
Journal. She last wrote about raising a picky
eater for the September 2Û11 issue.
ca rrot bread
M A K E S 10 S E R V I N G S
At Xi nal ani , the day begi ns with a break­
fast buffet of fresh fruit and baked goods,
i ncl udi ng this moi st carrot bread.
2 '2 cups al l -purpose fl our
1 tabl espoon baki ng powder
2 teaspoons ci nnamon
teaspoon baki ng soda
Pinch sal t
2 cups shredded carrots
3 l arge eggs
% cup raw or l i ght brown sugar
% cup canol a oi l
tabl espoon vani l l a
cup chopped pecans
'2 cup mi l k or soy mi l k
1 Preheat the oven to 325°F. Li ghtl y oi l
or butter a 9- i nch l oaf pan.
2 I n a bowl , sti r together the fl our, bak­
i ng powder, ci nnamon, baki ng soda, and
sal t and set asi de.
3 I n a l arge bowl , mi x carrots, eggs,
sugar, oi l , and vani l l a unti l wel l bl ended.
Fol d the f l our mi xture i nto the carrot
mi xture unti l j ust combi ned.
4 Gentl y sti r i n the pecans and mi l k and
pour the batter i nto the prepared pan.
S Bake unti l the top i s gol den brown
and a tester i nserted in the center of
the bread comes out wi th moi st cr umbs
attached, 50 to 55 mi nutes.
J U N E 2 0 1 2
Register by
June 1
and Save!
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6
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J U N E 2 0 1 2
align 7 refine
by J as on Cr andel l
cOr0cOmp0!0ncy
Fi re u p you r deep core
and i n ner l eg muscl es
action plan
I n these poses, you execute three mai n acti ons. You
adduct (squeeze together) the i nner thi ghs; engage
the transverse abdomi nus (a deep abdomi nal muscl e
that wraps around the torso from front to back and
from ri bs to pel vi s); and contract the hi p flexors and
the rectus abdomi nus (a.k.a. your "si x pack").
to bui l d st rong a bs.
WHEN YOU SEE yogis doing an arm balance
with finesse, they look as light as a feather.
They make the pose look so easy that you
might forget how much strength it requires.
But the inverse is actually true-to make a
difficult pose look effortless, you need to be
plenty strong.
Yoga doesn't build brute force. It teaches
you to cultivate a different type of strength:
the strength that results from physical inte­
gration and connection. Physical integration
is that sense of coordinating different parts
of the body so that they work in concert. It's
the idea that we become exponentially more
powerfl when the whole body works in uni­
son rather than when we isolate a muscle or
muscle group. When we learn this, and feel it,
we have the powerful and benefcial experi­
ence of being whole.
A key way to learn physical integration is to
work the core abdominal muscles. By simul­
taneously activating your inner thighs, your
deep abdominal muscles, and your breath,
you' ll build integrated strength that will
affect all of your poses.
the end game
By si mul taneousl y engagi ng your
i nner thi ghs, hi p fl exors, and abdomi ­
nal s, you wi l l devel op greater core
strength, bui l d greater stabi l i ty, and
rei nforce a feel i ng of connecti on
throughout your whol e body.
Y O G A J O U R N A L . C O M 49
��
CENTER
Joi n our uni que al l -i ncl usi ve Yoga Al l i ance
registered trai ni ngs on the pri sti ne
southern Paci fi c coast of Costa Ri ca.

Merge the physi cal and contempl ati ve
practi ces of yoga whi l e deepeni ng your
connecti on wi th the earth.
Further explore the path of yoga through
three i ntensives i n paradi se.
ali gn + refine
warm-up
These poses can be placed nearl y any­
where i n a sequence. You can do them
before Surya Namaskar (Sun Sal utati on)
and standi ng poses to awaken your mi d­
secti on and generate heat. You may al so
put them in the mi ddl e of your practi ce
as a l ead-up to arm bal ances, i nversions,
twists, backbends, or forward bends.
After you fi nish these poses, take
Supta Baddha Konasana (Recl i ning
Bound Angl e Pose), wi th your l egs sup­
ported, as a counterpose. Then rest i n
Savasana (Corpse Pose). Try taki ng your
heel s as wi de as your sti cky mat to hel p
you rel ease and soften your abdomi nal s
and i nner thi ghs.
core integration,
with a block
how to This is not a big pose; its small yet
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deeply challenging action will instantly bring

why this works It acti vates
;
attention to the midline of your body When
the abdomi nal muscl es and hi p
you learn to work your inner thighs and your flexors. Squeezi ng a bl ock be-
���� �

..
.
«. .
���.�
O
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'
...
... .
back with your knees bent and your feet on
the foor hip-width apart. Place a block between your thighs. Position it so that the
longest side is parallel to your thigh bones. This will maximize the amount of contact
between your inner thighs and the block. Rest your hands on the foor comfortably
Squeeze the block frmly with your inner thighs and bring your attention to the sen­
sation of your adductors as they engage. Bring your pelvis into a posterior tilt: Draw
your hip points up and away from the top of your thighs until your lower back touches
the foor lightly Retain this as you pull your navel toward your spine and feel your
abdominals kick in. You'll feel a hollow sensation between your navel and pubic bone.
Finally add your hip flexors into the equation by lifting your feet an inch or 2 off the
mat. Lifting your feet higher is less challenging -if possible, keep your feet hovering
just barely above the foor.
As you sustain the pose for 5 to 10 breaths, continue to squeeze the block frmly; pull
your hip points up, and foat your feet a touch above the foor. Then lower your feet to
the floor, relax all effort, and rest for a few breaths before repeating 2 to 3 more times.
J U N E 2 0 1 2
gO_ì tO8s
ali gn + refi ne
pari purna navasana
f
ull boat pose, variation
«°
¡
how to Sit on your sticky mat with your
knees bent and toe tips on the foor. Place
the block between your thighs with the
longest side parallel to your inner thighs.
Lengthen your spine: Press your fngertips
into the foor behind you, root your sitting
bones down, and lift your chest.

Draw your lower belly toward your
spine, squeeze the block, and lift your
feet up until your shins are parallel to
the foor. Feel the strong contraction
of your inner thighs, hip fexors, and
abdominals as they fire together and
pull toward your center.
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=====~---==-==--~--==== ¬= ==-==~-- ===-=== ===== --- =¬ ==== ~===========-========-
why this works Squeezing the
bl ock strengthens your i nner thi ghs,
compl ements the work your hi p fl ex­
ors and abdomi nal s are doi ng, and
focuses your attenti on on the mi d­
l i ne of your body.
f
Now take your fingertips off the ground
and reach your arms forward with your
palms facing each other. Gently draw the
inner borders of your shoulder blades
toward your spine to create stability and
awareness in your upper back. If your
lower back rounds or your chest drops
when you lift your fngers away from the
foor, simply bring them back to the foor.
Keeping your inner thighs strongly
engaged requires constant attention
because the intensity in the front of your
thighs will tend to preoccupy your mind.
Squeeze the block enough that you feel
the inner thighs tire at the same rate as
your abdominals. After 5 to 6 breaths,
remove the block and lower your feet to
the floor. Repeat 2 to 3 times.
(
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HUMAN NUTRI TI ON
ali gn + refi ne
f
orearm plank pose
how to To prepare for Forearm Plank,
come onto all fours. Place a block between
your thighs and squeeze it. Bring your
elbows to the ground. See that your shoul­
ders are directly above your elbows and
your upper arms are vertical. Align your
forearms so that they're parallel to each
other, with palms facing down.
Lift your knees and straighten your
legs. Step your feet back until your legs,
pelvis, torso, and head are all in the same
horizontal plane. Root firmly into the
foor with your forearms, lift the back
of the heart, and broaden your shoulder
blades. Fire up your core by pulling your
hip points toward your navel as you
lengthen your tailbone toward your heels,
and engage your abdominal muscles. Sup­
port these actions by squeezing the block.
It's important to be vigilant and trou­
bleshoot this pose. Notice if you lift
your hips too high, roll the front rim of
your pelvis toward the floor, or overarch
your lower back. (If you can't tell, you
can always ask a friend to look at you or
snap a quick photo.) Beware of dropping
your head lower than your shoulders. All
of these "don'ts" crop up as your body's
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5 4 Y O G A J O U R N A L . C O M
o == =o ===== = == «»==== ========-+=====================«=- ====== =========== == = == === r
1 why this works Forearm Pl ank
is more chal l engi ng for the abs and
hi p flexors than Pl ank Pose because
of pure physi cs. Your upper body is
cl oser to the floor i n Forearm Pl ank,
whi ch changes the di st ri buti on of
your wei ght and forces you to work
harder to support yoursel f. Squeez-
ing the bl ock between the thi ghs
engages your l egs, whi ch helps keep
your pel vi s and l ower back al i gned.
:..•• ...••••.•••....••••...•••.. ..•••• ......... . ....•.••••••.•....•• ..•.••...:
way of compensating for a lack of core
strength. They also prohibit you from get­
ting the full benefi t of the pose. To do a
pose successflly rather than just survive
it, keep your attention on the key actions
of the posture.
After 5 to 6 breaths, slowly lower your
knees to the foor, remove the block, and
rest in Balasana (Child's Pose), savoring a
job well done. Repeat 2 to 3 times. +
Jason Crandel l teaches al i gnment-based
vi nyasa yoga workshops and teacher
trai ni ngs around the worl d. For more
i nformati on, vi si t him atjasonyoga.com.
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J U N E 2 0 1 2
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• •
NOOK Tabl efM
Choose from over two mi l l i on books, newspapers, and magazines-l i ke Yoga Joural.
Enjoy the best in entertai nment, pl us email, Web, and thousands of must-have apps.
Experience NOOK at your neighborhood Barnes ö Nobl e or visit NOOK.com
|LL
Dy ba|nCs ö |CD|C
self-discovery
by Phi l l i p Mof f i t t
mOrnln
@
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sta rt you r day wi t h
a s i mpl e rout i ne t o soot he you r emot i ons, stave off
st ress, and hel p you create t he l i fe of you r drea ms.
WHEN YOU R YOGA TEACHER invites you
to "set an intention" for your practice at the
beginning of class, it's for a good reason that
extends beyond your yoga mat. Intentions
can play an important role in your life when
you're faced with diffcult whether you're
struggling to fnd ease in a pose or dealing
with emotional turmoil.
Intention is essentially the capacity to
stay in touch with the core values that you
wish to live by as you pursue your life's goals
and engage with others. Being grounded
in your intention literally changes what
you perceive in a situation and how your
mind interprets what you perceive; it also
affects how you act on what you perceive.
Knowing what is essential to you allows you
to respond to life's ups and downs with a
clear mind and an open heart. Your inten­
tions also support you in making choices
and decisions, help you endure anxiety and
stress, and enable you to bear disappoint­
ment and diffculty with equanimity
Of course when diffculties arise, it's easy
to get swept up in strong emotions and lose
awareness of your intentions. You may do or
say something that isn't aligned with your
intentions and regret it later. So, just like
learning new yoga poses takes practice,
developing continual awareness of your
intentions also requires practice.
There is one practice that you can start
straight away, with very little effort or
investment of time, that can immediately
enhance your ability to live from your
intentions. I call this practice "starting your
day with clarity" If you try it for just 5 to 30
J U N E 2 0 1 2 YO G A J O U R N A L . C O M 5 7
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E x p o
Tco wo' ' ooss, coo |c ood\oow'odgoovoo|
Barbara Carrellas Dr. Daniel Gol eman Deborah Ki ng Mi chel l e Pi l l i ps
Gary Qui nn I James Twyman I Robert Schwartz I Christian Tzolkar
Media partners
Dr. Baskaran Pi l l ai
¿ San Diego
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1 1 1 W Harbor Drive, San Diego, CA, 92 1 0 1
5, Y O G A J O U R N A L . C O M
s elf - di scovery
minutes after you wake up each morning,
while you're still lying in bed, you can dra­
matically improve your sense of well­
being and reduce the amount of emotional
chaos in your life. You may be skeptical
and think this sounds too simplistic, but
if you give this practice a try you'll quickly
discover that the period of time just after
waking up in the morning provides an
incredibly rich opportunity for develop­
ing new habits of mind.
fRESH START
Think about that moment when you frst
wake up. You may not have even opened
your eyes yet, but your mind is already
busy forming an attitude about how you
feel and about the day ahead. What your
mind does right after waking strongly
affects you throughout the day; it creates
the context for how you will perceive,
interpret, and respond to all the things
that will happen to you.
Your mind is fresher, quicker, more
fexible, and less perturbed in those first
moments after waking up than at any
other point in the day Therefore, it's the
perfect time for orienting yourself and
grounding yourself in your intentions.
You are less defned by your stories, less
consumed by the soap opera of your life,
and not so trapped in your persona. (This
is the reason that spiritual communities
consider the early morning hours to be
ideal for prayer and meditation.)
TUNE I N
The practice of starting your day with
clarity begins with becoming mindfl of
what's true in your body and your mind
when you awaken. So while you're still
lying in bed, notice if you feel rested or
if you're still tired. Is your body tense
or at ease? What parts of your body are
relaxed? Next, observe your mind and
notice whether it is relaxed or tense, quiet
or busy Is it resting, planning, complain­
ing, rehearsing, or remembering a dream?
Is it fzzy or clear? Is it experiencing an
emotion such as excitement, dread, or
fear? Now you know exactly what needs
your attention.
The next step is to use your body as an
object of contemplation. Let's say that
J U N E 2 0 1 2
on a particular morning you don't feel
rested; or you feel rested, but parts of
your body are tense; or, when you think
about your day parts of your body tense
up. All of these states are common. But
even if your body feels fne, taking a few
moments to appreciate the feeling can
have a positive effect on your mind, and
it can greatly enhance your ability to stay
relaxed in your body throughout your day
In response to whatever you discover
to be true in your body continue to lie in
bed, and do a body scan. In a body scan,
you progressively tense and relax each
part of your body as you imagine heal­
ing energy moving through it. You can
start at your head and move down your
body or begin with your feet and move
upward. Invite your breath to move into
those places in your body where you feel
tightness, pain, or numbness. Not every
part of your body will completely relax
in response to the body scan, but most
people report experiencing an increased
sense of ease afterward.
If you have a high degree of emo­
tional turmoil in your life or a great deal
of pressure at work and wake up tense
every morning, this progressive relax­
ation can help you release that tension
before beginning your day This in turn
makes your day much more bearable and
can even help you be more effective in
dealing with challenges. When the body
feels relaxed, the mind tends to relax and
become more able to absorb the shocks
that you encounter throughout the day
If you are dealing with a physical and/
or emotional trauma that is either hap­
pening now or is a relic of your past, an
early morning body scan can help you
distinguish between the emotional dis­
turbance and the physical chall enge,
which oftentimes are conflated in your
mind. This discernment makes it possible
for you to soothe yourself and calm your
mind. Consequently you may find that
your view of the trauma changes. Rather
than viewing it as fxed, you start to see
your trauma as an event in the stream of
t he l ove i nsi de
Tap into your most intuitive, intentional
self with this seven-step reflection.
YOU CAN ENHANCE THE PRACTI CE of starti ng your day with cl arity
by cul tivat i ng an attit ude that focuses on your effort rather than on
the resul ts. I cal l i t an "as best I ' m able" practice. The goal is to al i gn
your values wi th your words and acti ons throughout the day.
Ask yourself if you t rul y
want to make thi s practi ce
a core attitude i n your dai l y l ife and,
i f so, what i t means to you.
� 2 Engage in thi s practice
each morni ng by stati ng
to yourself, "I i ntend to treat each
part of thi s day as an offeri ng by
l i vi ng it as best I ' m abl e."
3 Throughout the day
.., practice bei ng mi ndful of
your atti tude as you go about your
vari ous acti vi ties.
.
f 4 Remind yourself
7 throughout the day that
you i ntend for al l your words and
acti ons to ari se from an atti tude
of "as best I ' m abl e."
J U N E 2 0 1 2
_ Notice when your atti -
´ tude is one of j udgi ng your­
self for not doi ng your best, and
consci ousl y remi nd yourself, "Even
i n these ci rcumstances, I wish to do
the best I ' m able."
� 6 � Be mindful of those
times when you actual l y
speak or act from thi s attitude, and
acknowl edge to yourself that you
have l i ved out your commi tment.
r 7 When others demand
that you meet thei r expec­
tati ons, respond by sayi ng that
you are doi ng the best you are abl e
to do. However, beware of maki ng
a fal se cl ai m, and don' t fal l i nto the
trap of usi ng hi ndsi ght to redefine
your best effort.
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YO G A J O U R N A L . C O M 5 9
6 0 YO G A J O U R N A L . C O M
s e I f - d i s c ove ry
your life that i s characterizing your expe­
rience at this moment but that does not
define you forever.
QUI ET YOUR MI N D
Once you've completed your body scan,
turn your attention to what's going on in
your mind. There are some people who
wake up every morning with
throughout the day. Another benefit is
that you become more skillful at relax­
ing your mind whenever it becomes tense
during diffcult moments.
I MAGI N E YOU R DAY
After relaxing your body and mind as best
you're able, the next step is to contem-
plate what lies ahead. First,
picture the day in your mind.
Observe your attitude as you
imagine the various aspects
of your day and the tasks you
will be undertaking; it will
shift dramatically depend­
ing on what activity you're
focused upon.
a sense of ease, quiet, and
spaciousness in their mind.
However, most people tend
to wake up feeling tense, anx­
ious, or even fearful. They
become overwhelmed just
thinking about all the things
they have to do and begin
to feel dread or antipathy
toward the day ahead. Does
this sound familiar? As you
begin to notice what your
mind does when you wake
up, you may discover that
you are caught in a pattern of
looking for the diffculty that
lies ahead in your day and
making negative comments
to yourself about what has to
Thi s col umn i s
adapted from
Phi l l i p Moffitt's
latest book,
Likewise, you will notice
different physical sensations
in your body depending on
which activity you are think­
ing about. When you focus
on something that's diffcult
or requires a lot of attention,
pause, breathe, and allow
your body and mind to relax.
Repeat this process of imag-
Emotional Chaos
to Clarity: How
to Live More
Skillfully, Make
Better Decisions,
and Find Pur-
pose in Life.
be done. This negativity creates tension
and establishes a bad attitude. What an
unskillful way to start your day!
Notice too how your mind reacts to
having either a good or a bad night' s
sleep. If you slept well, you may take it for
granted, never pausing to appreciate the
good fortune of peacefl, refreshing sleep.
But if you stay mindful, you will discover
that a feeling of gratitude can be calming
to your nervous system. If you had a poor
night's sleep, you may feel sorry for your­
self and complain internally Be mindful
of how this attitude toward your sleep
affects you. Does the complaining, irrita­
tion, or frustration serve you in any way?
Now begin to focus on your mind,
just as you did with your body Is there
underlying tension? Is it racing? Jumpy?
If so, invite the mind to relax. You can
evoke this feeling of relaxation by focus­
ing on a soothing memory or image, or
refecting on something you're grateful
for. Over time, the practice of starting
your day with a relaxed mind helps create
a new habit of maintaining a relaxed mind
ining, noticing, and relaxing
until you feel centered. This feeling of
centeredness becomes your reference
point when you're actually engaged in the
difficult activity you imagined.
VI SUALI ZE YOU R I NTENTI ONS
After a few weeks of imagining your day
and noticing how your mind and body
respond, add the practice of remember­
ing and clarifing your intentions. While
you're lying in bed, invoke the intentions
you are committed to living from every
day Imagine your day and visualize how
you will manifest your intentions during
your various activities. You don't need to
go into a lot of detail; the purpose of this
practice is to cultivate a general feeling of
living from intentionality
Reconnecting to your intentions clears
up negative, anxious, and resentful atti­
tudes that may already be present when
you wake up or that could potentially sur­
face later in the day If you are anticipat­
ing that a diffcult situation will arise, you
might imagine some of the ways you could
become lost, anxious, fearful, greedy or
J U N E 2 0 1 2
´¬¬L yO. ´
L ¨5 ´¬¨
J-¯¯y/.¦¯.
New York Ci ty
VÞat 5peCI aI quaI Ity 00 l DfI ng t0 tÞe
Y0gaV0fK5 teaCÞef tfal nI ng?
I bri ng a deep passi on for yoga phi l osophy. At fi rst
it seems daunti ng and di ffi cul t to understand but
after much di scussi on and debate, i t i s actual l y qui te
si mpl e, l ogi cal and accessi bl e to anyone.
MyfaV0fItetÞI ng aD0ut tÞeY0gaV0fK5 TeaCÞef
Tfal nI ng?
I l ove how i ntel l i gent i t i s at i ts core. The YogaWorks
trai ni ng method i s at fi rst gl ance strai ght forward,
but over ti me one can see how much room there i s
for i ndi vi dual i ty and creati vi ty. I t i s trul y i nfi ni te i n
possi bi l i ti es.
A fun faCt aD0ut me?
I worked at CAA for a tal ent agent in Beverl y Hi l l s and
at Madonna' s record company, Maveri ck Records.
My ZOIZteaCÞeftfaI nI ng 5CÞe0uI e?
Joi n me in NY thi s August and September for
200-hour trai ni ngs and a 300-hour trai ni ng in August.
photo courtesty of Cai tl i n Cassel l a
To l earn more about our teachers,
go to youtube. com/YogaWorks
Yo U
YOGAWORKS TEACHER TRAI NI NG
CODÍBCÍ B Ç|O§|BD BOV| 5O|ÍOOBj
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62 Y O G A J O U R N A L . C O M
s elf - di scovery
desperate and then visualize how you
might respond differently from your
intentions. Having just a moment's clarity
about this "hot spot" in the early morn­
ing will be a major help to you when you
are actually going through it later in the
day. The situation won't feel so charged,
and you're less likely to get caught up in
your habitual reaction. Even though it
is challenging, you will be OK because
you're grounded in your intentions and
not grasping at a particular outcome.
The nature of the mind-body connec­
tion is such that if you begin to contract in
response to a diffcult situation, you will
feel it in your body as fatigue, nausea, or
tension. The practice of visualizing your
intentions early in the morning can pro­
vide you with a technique for grounding
yourself if you start to experience any of
these sensations in your body Wherever
you are, whether it's your workplace or
your home, take a few minutes by your­
self to become aware of your body relax
it deeply and remember your intentions.
The point of this practice is not to
visualize happy endings to the various
activities in your day but rather to develop
the capacity to meet them skillfully with
clarity and ease. The chances that you
will experience a positive outcome are
greater if you are focused on how you are
engaged in the activity rather than if you
are focused on the outcome <or a practice,
see "The Love Inside, "page 59). When your
mind is relaxed and you are grounded in
your intentions, you are more likely to
fnd a creative or intuitive way to bring
about a positive result.
WHAT' S YOU R STORY?
A final reflection that you may want to
incorporate into the morning practice is
mindflness of your story In fact, because
of your unique history you have evolved a
series of stories that you repeatedly return
to throughout your life. These stories
determine how you see yourself and how
you interpret what is happening to you.
Your stories can be so powerful that
your life becomes a reenactment of them.
You may be over-identified with your
stories and not see that they represent
only one view of your circumstances. The
J U N E 2 0 1 2
morning practice helps you recognize
your stories and see the suffering they
cause you. Your fresh mind can see them
for what they are -just stories -and can
watch them come into play in anticipa­
tion of your day I' m not suggesting that
you get rid of your stories but rather that
you begin to recognize them as merely
thoughts stemming from memories, asso­
ciations, interpretations, and projections
that you've strung together. Any given
story might be true, might have practi­
cal implications, and may come from a
genuine feeling of suffering, betrayal, or
failure, but you do not have to be defined
by that story It is one of many things aris­
ing in your mind, and it is just something
that characterizes the moment. If you pay
attention to the story and don't cling to it,
the amount of distress it causes you will
be dramatically reduced.
No matter how good your life circum­
stances are, you are affected by your sto­
ries. You may not even recognize them as
stories; to you, they may seem like wor­
ries or just the way you are. If this is the
case, my advice is to be more curious and
to look more closely We all have stories
about how the world is, how love works,
what's possible in a relationship, what
it means to raise a child, and so on. We
even have stories of an archetypal nature,
meaning stories in the collective uncon­
scious that we share as humans. Your sto­
ries can limit what you believe to be your
choices and defne what happens to you
in your day As you gain clarity about your
various stories, you gain clarity about your
choices and what truly matters to you.
The simple practice of starting your
day with clarity creates the momentum
for you to connect the disparate events of
your day into an integrated whole based
on your intentions. Imagine the effect of a
steady daily practice over weeks, months,
or years. What new possibilities might
open up for you if you indeed awaken each
day with clarity? Isn't it at least worth a
sustained effort to fnd out? +
Adapted by arrangement with Hudson Street
Press, a member ofPenguin Group (USA) Inc.,
from Emotional Chaos to Clarity by Philip
Mofitt. Copyright © 20[2 by Phili Mofitt.
J U N E 2 0 1 2
FREE YOGA EVENT J UNE 20!
ties s quarnyc.or
YO G A J O U R N A L . C O M 63
Experi ence ·�
�i scover ~¸
by Deepak Chopra, M. D.
Who am I ? What do I want?
What i s my pu rpose i n li fe?
We al l fi nd ourselves aski ng these fundamental questi ons at
some or many pOi nts along our evoluti onary journey. We may
be searchi ng for answers that wi l l help us move from anxi ety to
peace, from confusi on to clarity, and from emoti onal pai n to
happi ness.
As the world ' s great wi sdom tradi ti ons tel l us, the answers are
always withi n. By goi ng i nsi de and connecti ng to the deepest
level of our bei ng, the clamor of competi ng outsi de messages
begi ns to fade and i nner awareness dawns.
I nner Si lence
One of the most powerful tools for goi ng wi thi n i s meditation.
For thousands of years, people throughout the planet have
practi ced medi tati on to experi ence hi gher states of awareness
and fulfi llment in li fe.
Duri ng meditati on, we go beyond the mi nd ' s constant chatter
i nto i nner si lence. As sci entific research has found, when we
meditate, our breathi ng slows, blood pressure decreases,
and stress hormone levels fal l . Our body and mi nd release
accumulated stress, tensi on, fear, and confusi on - and we regai n
our natural state of balance, joy, and cal m. Even as our body i s
resti ng deeply i n meditati on, our mi nd i s awake, though qui et.
The term restful awareness captures the uni que combi nati on
of physi cal relaxati on and an alert yet calm mi nd. I n thi s state
of expanded awareness, we feel connected to our source and
everythi ng else.
Present Moment Awareness
As we develop a regular meditati on practi ce, the experi ence
of present moment awareness expands i nto al l of our dai ly
acti vi ti es. We tap i nto greater levels of creati vity, energy i ntui ti on
that wi ll naturally al i gn us wi th our uni que purpose i n li fe. And as
we use our gifts and talents to serve others , we wi ll naturally fi nd
happi ness expandi ng i n every aspect of our li ves.
You and I are essentia! infnite choice-makers. In ever moment
of our existence, we are in that feld of al l possibilities where we
have access to an i nfl1i! of choices. �Deepak Chopra
Deepak Chopra, M. D. is best-selli ng author and co-founder of the
Chopra Center for Wellbeing i n Carlsbad, Cali forni a I www.chopra.com
S c ¯U¯1' C¨
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Seduction of Spirit
JuLy 9-1 5, 201 2
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that wise aspect of your bei ng that knows who you are,
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wi t h B aro n Bapti ste
l!'s hlp!O mOv0 Hi p- open i ng pract i ces don' t
have to be passi ve. Thi s stan di ng sequence wi l l open
you r hi ps a nd keep you r l egs and bel l y st rong.
J U N E 2 0 1 2
the practice
Often, hi p-openi ng practices
focus sol el y on the outer
hi p. But the hi ps are bal l ­
and-soc ket j oi nts, so they
move i n many di rections.
Thi s sequence opens and
strengthens the whol e hi p
j oi nt-the i nner, outer, front,
and back of the hi p.
mind-body
benefts
When you work your hi ps i n
thi s sequence, it wi l l have a
ri ppl e effect-you' l l send
energy through your spi ne
and l i mbs, awakeni ng t hose
parts of yoursel f that mi ght
otherwi se be sl eepy. Baron
Baptiste bel ieves that when
you awaken new pathways
i n the body, you create new
ways of bei ng i n your l i fe.
key focal
points
Try not to overstretch your
muscl es or rel ax i nto your
j oi nts i n these poses. I magi ne
huggi ng in to the center
of each muscl e. Acti vel y en­
gage your muscl es whi l e
you create consci ous, i nten­
ti onal rel ease.
Y O G A J O U R N A L . C O M 6 5
stand strong &
open your hips
BEGI N YOUR PRACT I CE wi th
3
rounds of Surya Namaskar ( Sun
Sal utati on) A and 3 rounds of Surya
Namaskar B. When you move i nto
the ful l sequence, try not to rush.
Understand that openi ngs and break­
throughs happen over time when
you commi t to growth. Hol d each
pose for 5 to 8 breaths.
6 HI GH LUNGE, VARI ATI ON
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Bend your l eft knee deepl y unti l your front
thi gh i s paral l el to the fl oor. Press strongl y
through your back heel . Draw the pi t of your
bel l y i n and up.
1 2 GODDESS SQUAT
Open your feet as wi de apart as your mat
and squat down toward the fl oor. Wi th hands
i n prayer posi ti on, press your el bows agai nst
the i nsi des of your knees. As your tai l bone
draws down toward the ground, draw your
c hest and the crown of your head up.
66 Y O G A J O U R N A L . C O M
1
ADHO MUKHA SVANASANA
( DOWNWARD-FACI NG DOG POSE)
I n Downward-Faci ng Dog, see that your
hands are shoul der-di stance apart and
press them i nto the mat. Si nk your heel s
toward the ground and ti l t your tai l bone
toward the sky.
7 VI RABHADRASANA I I I
(WARRI OR POSE I I I WI TH EAGLE ARMS)
Wrap your ri ght arm under your l eft, bri ng
your wei ght i nto your front l eg, and come
i nto Warri or I I I . Draw your arms forward and
press your ri ght foot back.
1 3
BAKASANA (CROW POSE)
From the squat, reach forward and pl ace
your hands on the mat a little wi der apart
than shoul der wi dth. Pul l your bel l y i nto
your spi ne, l i ft your hi ps, and til t your
wei ght forward i nto your hands. Press the
i nner edges of your feet together and fl y!
2 VI RABHADRASANA I (WARRI OR POSE I )
Step your ri ght foot forward i nto a l unge.
Turn your back heel to the fl oor, pressi ng
t he back edge of your foot i nto t he mat.
Squeeze the muscl es of your back thi gh
toward the bone as you reach your arms
overhead and l i ft your chest.
8 ARDHA CHANDRASANA
( HALF MOON POSE)
Unbi nd your arms, stretchi ng your l eft hand
to a bl ock or to the fl oor and your ri ght
f i ngert i ps to the cei l i ng. Look up at your
ri ght fi ngerti ps and shi ne out!
1 4
CHATURANGA DANDASANA
(FOUR-LI MBED STAFF POSE)
From Crow Pose, extend your chest forward
as you fl oat your feet back into a l ow Pl ank
posi ti on. Take a chance-you mi ght have to
experi ence a few bel l y fl ops as you step i nto
the possi bi l i ty of growing stronger.
J U N E 2 0 1 2
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home practice I wi t h Bar on Bapt i st e
3 VI RABHADRASANA " 4 ADHO MUKHA SVANASANA
(WARRI OR POSE I I ) Soften your knees to al l ow your pel vi s to
Open i nto Warri or I I . Stack your front move freel y. Al ternatel y tuck and l i ft your
knee on top of the front ankl e and acti - tai l bone for a few breaths, endi ng wi th
vate your back l eg. Exhal e and transi ti on your tai l bone l i fted toward the upper-back
i nto Down Dog. Do the l eft si de of Warri or corner of the room. Exhal e; then step to
I and I I ; then step back into Down Dog. the top of your mat and come to standi ng.
9 STANDI NG SPLI TS 1 0 PARI VRTTA ARDHA CHANDRASANA
Keep your ri ght leg acti ve as you rel ease ( REVOLVED HALF MOON POSE)
w
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both hands to the fl oor. Root down i nto Square your hi ps toward the fl oor and pl ace
your standi ng foot as you reach your left your ri ght hand on a bl ock or on the fl oor.
leg up. Wrap your ri ght arm around your Extend your l eft arm up. I nhal e, l engthen,
sta ndi ng cal f. Rel ax i nto the pose. and then twi st your torso to the left.
15 URDHVA MUKHA SVANASANA
(UPWARD- FACI NG DOG POSE)
Strai ghten your arms and press the tops
of your feet i nto the fl oor. Broaden your
col l arbones. Ti l t the corners of your
mouth up i nto a smi l e. Hol d thi s pose for
a few breaths. Be sti l l and open up.
J U N E 2 0 1 2
1 6 ADHO MUKHA SVANASANA
Turn your toes under and l i ft your hi ps
up and back to Down Dog. Jump forward.
Return to standi ng and repeat poses 5
t hrough 12 on the l eft si de.
5 GARUDASANA ( EAGLE POSE)
Swi ng your ri ght arm under your l eft. cross­
ing at the el bows. Bend your knees and
cross your ri ght l eg over your left. wrappi ng
your ri ght foot behi nd the l eft cal f. Hol d for
5 breaths; then unwi nd and float your ri ght
foot back i nto a Hi gh Lunge.
11 UTTANASANA
(STANDI NG FORWARD BEND)
Wi th your feet hi p-wi dth apart and paral l el ,
fol d forward. Soften your knees and hang
forward. Observe the di fferent sensati ons
i n your ri ght and l eft hi ps.

watch )
_ _ _ g ¿ _ _ . g _ _ _ _ _ g . ¿ _ g.
Practi ce al ong wi th thi s hi p­
openi ng sequence onl i ne
at yogaj ournal .com/l i vemag.
Y O G A J O U R N A L . C O M ' 7
Spectac0| a||et |eatcente|s
*
By Sarah Saffian,
Lavinia Spalding,
and Valerie Reiss
*
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newmean| ng to
saÌuIIugIÌc suu
On your next vacation, immerse yourself
in your yoga practice while experiencing local
color, culture, and food-the exotic extras
that make travel so rewarding.
Learn to surf snorkel, or sea kayak in warm
tropical waters. Ride a zip line through the
rainforest canopy Refresh after afternoon
yoga practice with a papaya you picked your­
self or the sweet water of a just-cracked
coconut. Take a local cooking class or nap
in a hammock.
Part yoga immersion, part vacation, these
spectacular retreats are spots where you can
rest and refresh, focus deeply on your yoga
practice, and broaden your horizons -all at
the same time.
I1ÍI
A vi si t to Bal i achi eves for the soul what an
exhal ati on does for t he body. Everywhere
you go, pal m t rees sway in the breeze, and
offeri ngs of fl owers decorate the road.
Monkeys c hatter, gamel an musi c dri fts
from doorways, and i ncense smoke wafts
t hrough t he ai r. The weather i s warm and
wel comi ng, and so are the smi l es of l ocal s
as t hey offer you a l i ft to your next desti na­
ti on: an anci ent, monkey-fi l l ed templ e; t he
heal i ng hot spri ngs; or your yoga cl ass.
Located i n the western part of I ndonesi a,
Bal i i s one of Asi a's most spi ri tual and sub­
l i me travel desti nati ons. Sereni ty seekers
have al ways been drawn to the i sl and and,
i n parti cul ar, to the town of Ubud for i ts cul ­
ture of hospi tal ity, col orful Hi ndu ceremo­
ni es, and hol i sti c and spi ri tual heal i ng.
(Ubud i s deri ved from t he Bal i nese word for
"medi ci ne. ") Now t here's another reason
to go: the cornucopi a of top-notch yoga and
wel l ness centers, where rest and rej uvena­
ti on are vi rtual l y guaranteed, and transfor­
mati on i s i nescapabl e.
' 0 Y O G A J O U R N A L . C O M
Soulshine Bali I Ubud
Si tuated i n the terraced rice fi el ds j ust fi ve
mi nutes from central Ubud, thi s el egant but
unpretenti ous retreat center is co-owned
by Mi chael Franti of Spearhead, so i t' s no
surpri se that musi c i s i n the ai r. Li ve rhythms
or ki rtan often accompany yoga cl ass. You
can see t hree vol canoes and a templ e dedi ­
cated to the goddess Durga from the open­
ai r yoga shala, whi ch has awesome vi ews
of the surroundi ng j ungl e.
Sustai nabi l i ty is present in every detai l ,
from the organi c food grown i n the center' s
own garden to the organi c bed l i nens, and
owners Franti and Carl a Swanson gi ve an
annual benefi t concert to support commu­
ni ty heal th organi zati ons such as the Bumi
Sehat Natural Bi rthi ng Cl i ni c, whi ch gi ves
t housands of consu l tati ons each year to
reduce maternal and chi l d mortal i ty.
YOGA Practi ce dai l y wi th a resi dent
teacher or enrol l i n weekl ong vi nyasa,
Anusara, Ji vamukti , and Yi n Yoga re­
t reats wi th vi si ti ng i nst ructors l i ke Pete
Gui nosso and Janet Stone.
RATES Weekl ong retreats range from
$1, 500 to $2, 000.
DON' T MI SS After practi ce, enjoy a t hera­
peuti c massage or faci al and then snack on
mangoes or papayas that you pi ck yoursel f.
soulshinebali.com
COMO Shambhala Estate
Near Ubud, Bal i
The grand j ewel of t he hi gh-end COMO
hotel chai n, t he grounds of thi s dedi cated
heal th and wel l ness retreat center are a
paradi se of groomed j ungl e and ai ri l y chi c
open space. Spectacul ar l uxury i s thi s magi ­
cal spot's speci alty, and accommodati ons
range f rom rooms and sui tes to pri vate vi l ­
l as. Wi th heal thful I ndonesi an-i nspi red cui ­
si ne, water gardens fed by a l ocal spri ng
revered for i ts heal i ng properti es, an on­
si te Ayurvedi c doctor for consul tati on and
treatments, and a Western-styl e spa, i t' s
a pl ace you mi ght never want to l eave.
YOGA A dai l y vi nyasa fl ow cl ass is hel d
i n an open- ai r st udi o, and pri vate cl asses
are avai l abl e. Or book a retreat wi th vi si ti ng
teachers l i ke Cyndi Lee and Shiva Rea.
RATES A si x-ni ght retreat averages $3.760,
and customi zed packages are avai l abl e.
DON' T MI SS Check the schedul e for medi ­
tati on and pranayama sessi ons; or c hoose
your own adventure wi th t reks, mountai n
bi ki ng, or whi te-water rafti ng.
cse.como.bz
The Yoga Barn I Ubud
What started as a ti ny donati on-onl y yoga
studi o above an organi c cafe i n 2002 has
grown i nto a vi brant yoga community cen­
ter wi th 3. 5 acres of l argel y u ndevel oped
l and, four yoga studi os, a l i vi ng-foods res­
taurant, and a dedi cated detox center that
offers both Ayurvedi c and Western-styl e
Book earl y for next
year's Bal i Spi ri t
Festi val , an i nterna­
ti onal cel ebrati on of yoga,
dance, and musi c i n Ubud
every March, wi th more
than 100 workshops, pl us
ni ghtl y worl d musi c con­
certs. balispiritfestival.com
The grounds at COMO Shambhala
Estate in Bal i offer plenty of
spots for peaceful reflection.
treatments-al l wi th an eye to preservi ng
Ubud's natural resources. The bui l di ngs are
made from recycl ed ti mber, wi th mud wal l s
and grass-thatched roofs. The center's 1 0
guest rooms are reserved f or detox cl i ents,
but the owners wi l l hel p you pl an a retreat
i n cooperati on wi th area hotel s.
YOGA Drop i n to more than 50 regul arl y
schedul ed cl asses a week, pl us cl asses and
workshops wi th vi si ti ng teachers l i ke Les
Leventhal and Desi ree Rumbaugh.
RATES Customi zed weekl ong packages
can i ncl ude breakfast, spa treatments, and
yoga cl asses, and range f rom $750 to
$3.400, dependi ng on accommodati ons.
DON' T MI SS Every other Monday, fi nd a
bol ster on the fl oor of the yoga studi o for
movi e ni ght, featuri ng popcorn and an
ecl ecti c schedul e of f i l ms wi th spi ritual
and envi ronmental t hemes.
theyogabarn.com
t0sI1IIt1
The moment you touch down here, you' re
enteri ng a l and of ahimsa (nonvi ol ence).
Costa Ri ca i s the onl y Lati n Ameri can coun­
t ry wi th no need for a standi ng army, and
72 Y O G A J O U R N A L . C O M
i t has a hi gher l i teracy rate and greater
rel i ance on sustai nabl e resou rces than i ts
nei ghbors. I t's al so one of t he most vi vi dl y
gorgeous pl aces on Earth. Thi nk l ush, green
j ungl e teemi ng wi th wi l dl ife; pi nk sunsets;
whi te-sand beaches; and scarl et l ava fl ow­
ing from active vol canoes.
Wi th a tranquilo coastal vi be that has
attracted a pl ethora of retreat centers for
yogi s and surfers, you can spend you r days
ri di ng waves i nternal and external and t hen
soak i n hot spri ngs-and even hot ri vers-to
mel t away the l ast fri ssons of stress. Costa
Ri ca's rel ati ve affordabi l ity makes i t perfect
for a l ow-key, rusti c tropi cal escape. And
the country i s l eadi ng the conti nent i n eco­
touri sm and sustai nabi l ity, maki ng it a great
choi ce for yogis l ooki ng to consci ousl y take
care of t hemsel ves and the envi ronment.
Boca Sombrero I Osa Peni nsul a
Thi s beaut i ful l y rusti c center i s l ocated
on the remote Osa Peni nsul a, where t he
ocean meets the j ungl e. Wi t h a new yoga
deck and waves curl i ng right out front,
asana and surfi ng make a di vi ne marri age
here. When you need a change of scenery,
the ri ver and j ungl e beckon wi th the cal l s
of howl er monkeys and scarl et macaws.
Housi ng i s more fami l y-styl e than resort,
wi th three l arge houses and ei ght thatched
tent pl atforms accommodati ng up to 28
guests. Surfi ng l essons are avai l abl e as wel l
as a vari ety of hol i sti c bodywork opti ons.
YOGA Morni ng vi nyasa-styl e cl asses are
taught by resi dent i nstructors on a roomy
deck wi th a thatched roof; afternoon and
pri vate cl asses are avai l abl e on request.
Check the schedul e for upcomi ng retreats
with vi si ti ng i nstructors.
RATES Weekl ong retreats range from
$1,100 to $1, 800.
DON'T MI SS Take a sunset sea kayaki ng
tri p. I f you' re l ucky, you mi ght cat ch a
gl i mpse of frol i cki ng dol phi ns j ust as t he
sun di ps bel ow the hori zon.
bocasombrero.com
Pranamar I Santa Teresa
Thi s newl y bui l t oceanfront property on
Pl aya Sant a Teresa i s ri ch wi t h ocean vi ews
and a spi ri t of t ranqui l l i ty and beauty. A
pl aci d sal twater pool anchors the space and
i s surrounded by eco-vi l l as wi th pri vate
decks. Breat he the ocean breeze as you
practi ce yoga i n a teak-fl oored open-ai r stu­
di o, or rel ax wi th a massage to the sounds
of crashi ng waves. Hammocks sl ung under
pal m trees compl ete t he tropi cal i dyl l . The
open-ai r restaurant serves upscal e organi c
food and j ui ces and i s open to t he publ i c.
YOGA Choose among dai l y cl asses i n a
variety of styl es or book a retreat wi th vi si t­
i ng i nstructors l i ke Si anna Sherman, MC
Yogi , and Amanda Gi acomi ni .
RATES A fi ve-day retreat starts at $500
and i ncl udes doubl e-occupancy accommo­
dati ons, one to two yoga cl asses a day,
breakfast, and a one-hour massage. See the
schedul e for rates on upcomi ng retreats.
DON' T MI SS Save some time between
yoga cl asses for ti depool i ng, snorkel i ng,
and horseback ri di ng.
pranamarvillas.com
Thi s year, t h e fi fth Yoga f or Al l
fest i val wi l l be hel d i n Septem­
ber i n downt own San Jose.
Offer i ngs i ncl ude AcroYoga and
tai chi demonst rat i ons, I ndi an dance
and ki rtan performances, Ayurveda
l ect ures, gui ded medi tati ons, and
of cou rse pl enty of yoga cl asses-al l
for a $6 ent ra nce fee. For more i nfor­
mat i on, vi si t the Costa Ri ca Yoga
Associ at i on's page on Facebook.
J U N E 2 0 1 2
Blue Spirit Retreat
Nosara, Costa Rica
Borderi ng a sea t urtl e refuge al ong
a Paci fi c Coast beach i n northwest
Costa Ri ca, Bl ue Spi ri t offers an
experi ence of t he i nfi ni te outdoors.
The center' s l argest yoga studi o has
l BO-degree vi ews of the wh i te-sand
beach and Paci fi c Ocean beyond,
whi l e a smal l er pavi l i on overl ooks
the l ush forest.
The mostl y vegetari an menu fea­
t ures f resh fruit smoot hi es, greens,
grai ns, and l egu mes al ong wi th
fresh-caught fi sh. Si ngl e and doubl e
rooms wi th pri vate baths are i n the
mai n bui l di ng, and sol ar-powered
eco-cottages share a bathhouse.
YOGA Recent retreats have been
l ed by Beryl Bender Bi rc h and
Kri shna Das. See the schedul e for
upcomi ng retreats.
RATES Weekl ong stays range
from $700 to $1,950.
DON' T MI SS After cl ass, take a
di p in t he sal twater i nfi ni ty pool .
bluespiritcostarica.com
continued on page 93
6 "
r t + r
Explore the practice through the
eyes of the impassioned in Pari s,
Tokyo, Sao Paul o, and I stanbul .
by Andrea Ferretti
There's no doubt that the human experi ence of yoga is uni ­
versal , and yet i t's easy to forget that the practi ce reaches
wel l beyond the confi nes of your nei ghborhood studi o or
even hi story-steeped I ndi a. I f you were to cl ose your eyes
and put your fi nger on a map, i n al l l i kel i hood you' d l and
on a ci ty that has yoga studi os, wel l -known teachers, and
maybe even a bi g annual yoga conference. What does thi s
mean for yoga? I s the practi ce drasti cal l y di fferent i n Tokyo
and in Paris? How does each pl ace embrace and assi mi l ate
the anci ent spi ri tual practice wi thi n i ts cul ture?
The four yoga studi o owners profi l ed here have put thei r
passi on, busi ness savvy, and perseverance on ful l t hrottl e
to bui l d yoga communi ti es i n thei r ci ti es-someti mes from
the ground up. We asked them to share thei r j ou rneys and
to descri be the ri ppl e effect yoga i s havi ng on thei r ci ti es.
STUDI O Ci hangi r Yoga I STUDENTS PER MONTH 8,000

' ·
¸ '
After opening a studio in 2001, Zeynep
Aksoy swore she wouldn't do it again. The
studio was successfl and continues under
different ownership, while her self-produced
DVD sold more than IOO,OOO copies, but
she suffered from burnout. She decided to
return to her studies, becoming a student
of European teacher Godfrey Devereux
and delving into meditation in India. While
studying with Devereux in Spain, she met her
husband, David Cornwell, who convinced
her to open another studio, Cihangir Yoga.
(They have two business partners, teachers
Zeynep Uras and Rebekka Haas Cetin.)
The second time around, Aksoy is focus­
ing on living the philosophy that's been
taught by her teachers. "I've found that the
path is not about becoming something you're
not; it's about becoming more of who you
are," she says. " I'd call it being more selfsh­
not in a bad way but I take care of myself. "
With Cihangir Yoga studios in two locations
and an average of 2, 000 students coming
through each week, Aksoy's surrendered ap­
proach seems to be the secret to her success.
ON THE WI TNESS Aksoy describes her per­
sonal philosophy and vision as the "pure
LOCATI ONS Two in I stanbul , Turkey I POPULATI ON OF I STANBUL 10 mi l l i on
advaita message. We want the {students}
to feel their body and to feel what's going
on in the moment as it is. You release
the effort and come into a space where
you're only a witness, instead of struggling
through life and blaming and feeling guilt."
ON THE CLI MATE OF YOGA WhenAksoy
opened her second studio in Istanbul, she
dropped her prices, and the studio doubled
its customers. "We changed the climate
of yoga. It was an elite thing in Turkey and
{then} everyone started doing {yoga} once
we made it accessible." With the motto
"Yoga for Everyone," Cihangir offers dif­
ferent classes at a variety of prices, with
the least expensive priced at around three
dollars. "We really want to make sure that
everyone-even the taxi driver-can do
yoga in our studio," she says. "There's a lot
of class ism in Turkey that you don't get in
America. We wanted to break that barrier. "
ON A SCI ENTI FI C APPROACH Aksoy de­
scribes a great schism in Turkey between
citizens who want to maintain the separa­
tion between church and state and those
who oppose such secularization. Both
Cihangir studios are located in Western­
ized neighborhoods; most of the students
who come are Westernized and are suspi­
cious of any religious practice. Because
of this, Aksoy says, they are "so not bhakti"
(devotional). Her students favor a more
scientifc approach.
ON LI GHTNESS OF BEI NG "There's no alter­
native community in Turkey InAmerica,
there are people who have alternative life­
styles. But in Turkey it's all the same; it's
homogenous -there's not really a big mix
of races. And the atmosphere in Turkey is
heav People smoke. There's a lot of pres­
sure on women to sort of act like men so
as not to call attention to themselves. You
can't wear miniskirts on the street. But
I notice that the students who have been
with us for many years-they've stopped
smoking. They smile more. It's like lifting
a cloud off of people. We've brought light­
ness and potential happiness to people."
7 6 YO G A J O U R N A L . C O M
¸ ' ¸ . ,
I want to introduce many
yoga styles to Japan. I hope
to make every person a little
happier, make Japan a little
bit brighter, and make this
world a more comfortable
place. I want to continue
doing this for the next IOO
years. C H A MA MA MO R U A I ZAWA
ON I NDEPENDENCE Mamoru Ai zawa poi nts out that, whi l e
the emphasi s on mai ntai ni ng harmony and hi erarchy wi thi n
yoga cul ture has i ts benefits, i t al so makes i t di ffi cul t for
peopl e to thi nk and act i ndependentl y. He sees yoga as a
powerful tool for taki ng peopl e inward so that they can get
to know themselves better. "I thi nk Japanese peopl e may not
be as strong as i ndi vi dual s, but [they] are strong as a group.
It's a positive trait wi th the nati onal soccer team, but on
the other hand, it can cause tragedi es such as Aum Shi nri­
kyo," he says. "I think yoga can hel p peopl e who live i n a
group mental i ty to become stronger, to l i ve by themselves,
and to have peace wi thi n themsel ves."
ON THE TSUNAMI The day after the earthquake, Mamoru
Aizawa opened the doors to hi s studio. He del i berated over
¯`·` ¨TokyoYoga , ¯``:m`¯-:¯v¨`2, 200 , .¨¨/` ¨ª¯Tokyo and Osaka, Japan , -¨-J./` ¨¨¯`¨-¨36 mi l l i on
Chama Mamoru Ai zawa has al ways been ahead of hi s
ti me. As an escape from hi s stri ct mi l i tary hi gh school
i n the earl y 1980s, Mamoru Ai zawa took up surfi ng and
spent hours each day medi tati ng i n si l ence. And ei ght
years ago, he opened hi s fi rst Ashtanga Yoga studi o
i n Tokyo's neon-pl astered shoppi ng di stri ct of Shi buya.
At the ti me, many peopl e were wary of yoga. The coun­
try had been terrori zed by the Aum Shi nri kyo cul t-a
group that cl ai med yoga as part of i ts bel i efs and was
responsi bl e for the sari n gas attack on Tokyo's subways
in 1995. But Mamoru Ai zawa bel i eved in hi s mi ssi on to
spread yoga i n Japan.
Now, at age 45, he owns four successful yoga studi os
i n Tokyo and Osaka. After the devastati ng earthquake
and tsunami that rocked Japan's coast l ast March,
Mamoru Aizawa used Twi tter and Facebook to gauge
interest i n mobi l i zi ng yoga-i nspi red rel i ef efforts. He's
received both prai se and cri ti ci sm; some have l abel ed
it a publ i ci ty stunt, but he i s pressing on wi th hi s vi si on
to bri ng yoga to vi cti ms i n the affected areas.
ON REGGAE Mamoru Ai zawa dreamed of bei ng a musi ­
ci an. At 20 years ol d, he began runni ng a cl ub. He owned
i t for five years, and duri ng his l ast two years at the cl ub,
he changed its focus to reggae musi c. He sti l l feel s that
hi s management styl e i s i nfl uenced by the peaceful ,
easygoi ng musi c genre.
the deci si on, knowi ng that aftershocks were sti l l happeni ng
and t rai n l i nes were sti l l unstabl e, whi ch coul d make it diffi­
cult for students to get home (and coul d ul ti matel y make
hi m responsi bl e for thei r safety). Hi s staff urged hi m to open,
remi ndi ng hi m that thi s was the exact ti me when hi s stu­
dents needed the studi o the most.
After the openi ng chant, the studi o owner recal l s feel i ng
a heaviness permeate the room. I nstead of movi ng i nto thei r
usual routi ne, the students stood sti l l , some cryi ng, some
shaki ng. Mamoru Ai zawa hel d the space, and after a whi l e
the students started natural l y practi ci ng together. After­
ward, the students shared how grateful they were for bei ng
abl e to practi ce together that day.
ON HEALI NG I n October of 2011, Mamoru Aizawa took a
group of vol unteers to Kesennuma, a town in the northeast
of Japan that was hi t hard by the tsunami . Forty-five yoga
students and teachers offered a weekend of cl asses, body­
work, food, and l ive musi c to 700 people who were l i vi ng
i n temporary housi ng. The i ni ti al recepti on was l ukewarm­
especi al l y among the younger resi dents of the town.
But Mamoru Aizawa's dri ve i s undeterred. He hopes to
have two l arge events per year and to send smal l groups of
vol unteers to the area regul arl y throughout the year. Eventu­
al ly, he wants to open a retreat center i n the area. A t rue
Ashtangi , Mamoru Aizawa bel i eves that consi stency and reg­
ul ar yoga practice are key to the experience of heal i ng.
Y O G A J O U R N A L . C O M C 7
STUDI O Aruna Yoga , STUDENTS PER MONTH 800 , LOCATI ON Sao Paulo, Brazi l , POPULATI ON OF SAO PAULO 19 mi l l i on
3
_

, I've been teaching for almost jO years, and I've
· collected stories from people who have really
changed the way they live just because of something I said in class or from practic­
ing yoga. This is very important to me. A N D E R S ON AL L E GRO
Anderson Al legro found hi s cal l i ng at a young
age. After readi ng about yoga i n a book when he
was 1 0 years ol d, Al l egro started entertai ni ng his
fami l y by l eadi ng yoga cl asses i n the l i vi ng room.
At 18, he found hi s fi rst yoga teacher, and by the
tender age of 20, he began teachi ng cl asses out
of the garage at hi s fami ly's home. Hi s studi o
i n Sao Paul o i s now nearl y two decades ol d, and
it offers a variety of different styl es of yoga,
teacher trai ni ng programs, and rousi ng ni ghts
of ki rtan (devoti onal chanti ng) i n the studio's
3,000-square-foot space.
ON BEI NG A YOUNG, MALE, CATHOLI C YOGI
"I t was a revol uti on i n my house because my fam­
i l y was very Cathol i c, and they di dn't understand
what was happeni ng to me. But yoga made me
change my poi nt of vi ew and the way I was be­
having. At first, my fami l y was a l ittl e worried;
but after some ti me, they saw that i t was good
for me, and they agreed wi th my yoga practice.
Now they al l practice yoga, and some of them
work wi th me at my yoga school."
ON BEI NG SPI RI TUAL, NOT RELI GI OUS "Most
of my students enjoy heari ng about the spi ri tual
part of yoga. Once, a student came to me and
sai d, ' I don' t want to do mantras because I ' m
Cathol i c.' And I sai d, 'That's OK; you don' t need
to. No probl em at al l.' So they know that we're not
7 ' Y O G A J O U R N A L . C O M
pushi ng them i nto another rel i gi on. They can
deci de what' s good for them."
Last year, Al l egro brought one of his gurus
from the Bi har School of Yoga i n I ndi a to gi ve a
tal k at hi s studio. He was surprised by the enthu­
si asti c parti ci pati on of hi s students. "More than
100 peopl e took i niti ati on wi th her, whi ch was a
surpri se for me. I was expecti ng 20 to 30 peopl e,
but 130 peopl e! I think Brazi l i an peopl e are be­
comi ng very open to thi s spi ri tual part of yoga.
This i s what I want to teach more. I t's not a rel i ­
gi ous approach, but we cannot deny thi s spi ri tual
part of yoga."
ON HAVI NG FUN Even though the practice is
sacred and dear to him, Al l egro l i ghtens thi ngs
up from ti me to ti me wi th a wi secrack or a practi ­
cal j oke. Last Chri stmas, he put a Santa Cl aus
hat on the studi o's statue of the el ephant-headed
Hi ndu deity, Ganesha.
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Sometimes I'll sit in the entryay and I'll see people
coming and going, and I'll think, "Wow I created this
place. And it's such an important part of people's lives. "
It's an important place for them to express and de­
stress and connect with the most profound things in
their lives. And it's amazing to see. D A N I E L A S C H M I D
"At other studi os, you had won­
derful teachers and cl asses. And
you'd come out of thi s amazi ng
cl ass i n compl ete bl i ss, and you' d
be thrown onto the street," says
Schmi d. " I t was too abrupt."
ON CI TY LI VI NG I n a city where
l i vi ng space is smal l , the Metro
i s crowded, and expectati ons
As a 1 6-year-ol d l i vi ng i n Frankfurt, Germany,
Dani el a Schmi d had never heard of yoga.
But when a worl dl y cousi n l eft behi nd B. K. S.
I yengar's semi nal book, Light on Yoga,
Schmi d was i ntri gued. "That book beca me
my l i ttl e treasure," says the owner of Rasa
Yoga Ri ve Gauche. She remembers pai n­
staki ngl y practi ci ng al ong wi th i t and bei ng
i ntroduced to the mi cromovements of
the system-readi ng several paragraphs,
then movi ng her bi g toe, then readi ng some
more, and rotati ng her thi gh. After years
of studyi ng yoga and worki ng as an archi ­
tect, Schmi d opened her Paris studi o i n
2005. Seven years l ater, the studi o is thriv­
ing, and Schmi d i s enjoyi ng the ri de.
ON DI VERSI TY Accordi ng to Schmi d, yoga
is sti l l rel ati vel y young i n Paris. (She remem­
bers getti ng phone cal l s from peopl e j ust a
few years ago aski ng, "Are you a rel i gi ous
sect?"). Before she opened Rasa, there were
I yengar and Ashtanga Yoga studi os i n Pa ri s,
but few of them took an ecumeni cal ap­
proach. Schmi d offers more than 1 0 di ffer­
ent styl es of cl asses, from hatha fl ow to
I yengar to prenatal yoga, so that students
of al l ages and i nterests can fi nd somethi ng
appeal i ng, even as they change and evol ve.
ON BEAUTY Wi th her background i n archi ­
tect ure, crafti ng a beauti ful , serene space
was of paramount i mportance to Schmi d.
At Rasa, the recepti on area is as bi g as the
l i ght-fi l l ed studi o. She wanted the recepti on
space to provi de students wi th an opportu­
ni ty to chat, have tea, and connect wi th
each other as wel l as gi vi ng them an area
to transi ti on from the bust l i ng streets of the
Left Bank to a cal m, qui et space.
LOCATI ON �ari s, France
for excel l ence abound, Schmi d
i s thri l l ed to see students go from bei ng
aggressi ve and rushed as they si gn i n for
cl ass to bei ng rel axed and centered as they
l eave. "I thi nk, ' Good, good. Take i t wi th
you outsi de. Keep it there.' "
ON GI VI NG BACK The practi ce of seva, or
sel fl ess servi ce, is i mportant to Schmi d.
Through a partnershi p wi th a charity cal l ed
Trees for the Future, money from each
purchase at the studi o-whether i t' s a cl ass
card, a T-shi rt, or j ui ce-goes toward tree­
pl anti ng projects. Accordi ng to Schmi d,
Rasa al so supports 250 chi l dren i n an
orphanage i n I ndi a who have opted to take
yoga twi ce weekl y. "They get t hei r outfi ts
and thei r mats, and they get to travel to
competi ti ons and l i ve for a few days outsi de
of thei r worl d, " she says. "I thi nk i t' s such
a wonderful project. I j ust l ove it." -
1 • • • . .
... 1¯ .
Whet her you wa nt to st ave off mu scl e l oss, support f l exi bl e
j oi nts, or add ext ra oomph t o di ff i cul t poses, j ust a l i tt l e bi t
of st rengt h t rai ni ng ca n go a l ong way. BY A N D R E A F E R R ETT
I
S EQU E N C E S BY BO FOR B ES
SMALL BUT MI GHTY is an apt de­
scription of yoga teacher Amy
Ippoliti. When you see the petite
powerhouse effortlessly rock
deep backbends and arm balances,
it's hard to imagine that just over
a year ago she suffered a shoulder
injury that interfered with her
regular practice. Clearly her highly
developed body awareness and
her consistent yoga practice were
important in her healing. But her
fll recovery she says, required
open-mindedness: After months
of trying to heal the injury through
yoga, she did what some yogis
deem blasphemous-she hired
a personal trainer.
She's more than glad she did.
The cross-training healed her
injury and gave her the stability
to do her favorite poses without
pain. "I started to become some­
one who felt like it was great to
bring in other disciplines," she
says. "Not only was I getting
toned up again, I was starting to
see signifcant improvement in my
injuries. Strengthening my back
muscles specifcally helped my
shoulder. " Although Ippoliti had
always believed that her yoga
practice could-and should-be a
cure-all for everything, she's now a
believer in opening up to different
modalities when it serves her. "I
can still do my yoga practice tradi­
tionally I 've been enhanced by
going to the gm, and I' m able to
do my yoga practice even better."
Other yogis see the benefts of
combining traditional yoga prac­
tice with weight training to create
a healthy balanced regimen. Bo
Forbes, a therapeutic vinyasa
teacher in Boston, has been com­
bining yoga and weight training
for more than a decade in her
work with professional athletes.
Using her method, Functional
Integrated Yoga, Forbes teaches
athletes traditional yoga classes
on the mat and then incorporates
continued on page 97
P H OTOGR AP H Y BY DAV I D M A RT I N EZ I L LU ST R AT I ON S BY MC K I B I L LO
STANDI NG
POS ES
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I f you' re f l exi bl e i n your h i ps, hamstri ngs, and
i nner groi ns, you' re a bl e t o get i nto most stand­
i ng poses readi l y. But you mi ght "si nk i nto" these
poses and strai n your feet, knees, and hi ps as
wel l as your l ower back. By addi ng a few s i mpl e
l eg and core exerci ses twi ce a week, you ' l l bui l d
strengt h i n your core and l egs, whi ch wi l l hel p
you create and mai nta i n i ntel l i gent al i gnment.
LUNGES WI TH
KETTLEBELLS
*
HOW TO Start in Tadasana ( Moun­
t ai n Pose), hol di ng a kettl ebel l i n each
hand. I nhal e ful l y. On a l ong exhal a­
ti on, step your ri ght foot forward i nto
a l unge unti l your front thi gh and shi n
form a ri ght angl e. Keep your front
knee i n l i ne wi th the outer edge of
your front hi p. You r back heel wi l l l i ft,
and you' l l bend you r back knee. I n hal e
ful l y. Exhal e and use your core body
to bri ng the ri ght l eg to Tadasana
Repeat wi th the l eft l eg. That's 1 rep
Do 1 0-12 reps to compl ete a set Work
up to 3 sets.
TARGETS Quadri ceps, hamstri ngs
PROTECTI VE ACTI ONS
+ I f you feel strai n i n your knees, try
t he l unge wi thout wei ghts and see
that your knee doesn' t extend beyond
your front ankl e or l ean toward the
mi dl i ne of your body
+ As you step forward, l i ft your pubi c
bone and engage your l ower bel l y t o
support your l ower back.
J U N E 2 0 1 2
NAVASANA WI TH
FREE WEI GHTS
HOW TO Si t wi th your knees bent
and your feet fl at on t he fl oor. Hol d a
free wei ght in each hand, cl ose to
your chest Cross your ankl es and fl ex
your feet I nhal e ful l y Exhal e, draw
your heel s toward your buttocks, and
sq ueeze your knees together. Li ft
your l ower back away from t he fl oor
and keep your enti re spi ne l ong.
Ei ther stay as you are or l i ft your
heel s off the fl oor. For more of a chal ­
l enge, reach your arms i n front of you
Hol d for 8 deep breaths. On an exha­
l ati on, change the cross of your
ankl es and hol d for another 8 breaths.
TARGET Pectus abdomi nus
PROTECTI VE ACTI ONS
+ I f you feel l ower-back strai n, add
bl ankets under your si tt i ng bones or
rest part of your spi ne agai nst a wal l .
COUNTERPOSE
FOAM ROLLER
ON TH E QUADS
A great counterpose for t hese exer­
ci ses (and for standi ng poses) i s to
rel ax your quadri ceps muscl es by roi l ­
i ng t hem on a foam rol l er.
HOW TO Come to Pl ank on you r
forearms and pl ace a foam rol l er
underneath t he meati est pan of your
ri ght l eg. Note that muscul ar devel op­
ment i s di fferent for everyone here,
so you may want to experi ment unt i l
you fi nd t he pl acement that feel s best
to you. Rol l up and down, and si de to
si de, breat hi ng sl owl y and deepl y Use
a deep nasal breath and emphasi ze
the exhal ati on for opt i mum rel ease.
TARGET Quadri ceps
PROTECTI VE ACTI ONS
+ Make sure that the rol l er i s under
your quadri ceps muscl e and not t oo
cl ose to your knee.
+ Press down l i ght l y wi t h your fore­
arms so that your shou l ders don' t
hunch duri ng the pose.
+ I f the pressure i s too i ntense, pl ace
a fol ded towel over the foam rol l er
PUT I T ALL TOGETHER
The next ti me you take a standi ng pose, you can tap i nto your i n­
creased l eg strength and core awareness. Thi nk about c reati ng
a suct i oni ng acti on from t he sol es of the feet to l i ght l y fi rm your
foundati on. As you draw deeper i nto t he pose, your quadri ceps
wi l l engage more readi l y. You' l l be abl e to stay l onger and moni tor
you r al i gnment more attent i vely. Keep l i fti ng your pubi c bone up
toward your heart and engagi ng Uddi yana Bandha to protect your
l ower back and gi ve i t l ength.
*
For al l of these exerci ses, begi n wi th 2-pound wei ghts and work
up to 8 pounds
Model on pages 80-81 : Bahni Turpi n; 82-84: Si mi Cruz. From Yoga,
a Yoga Journal book, © 2002.
YO G A J O U R N A L . C O M 18 .
ARM
BALANCES
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I n order to t r ul y ach i eve
a sense of power and l i ft-off
i n a rm bal ances, you need
strenQt h i n your core and your
ar ms. I f you' re nat ura l l y f l exi ­
bl e, you mi Qht be abl e to perch
easi l y i n an ar m ba l a nce by
stacki nQ you r bones. But work­
i nQ t hi s way ca n put pressure
on you r j oi nts. The exerci ses
on the next paQe ca n hel p Qi ve
you t he ext ra oomph you need
to feel l i Qht and i nteQrated.
PLANK WI TH
KETTLEBELLS
HOW TO Come onto hands and
knees hol di ng ont o t wo kettl ebel l s
See that your wri sts are di rectl y
underneath your shoul ders and t he
knees are a few i nches behi nd your
hi ps. Tuck your toes and l i ft your
knees off the fl oor to come i nto Pl ank
Pose. (You can al so t ry i t wi t h your
knees down f or t he f i rst week or so )
I nhal e, and on the exhal ati on d raw
t he kettl ebel l up toward t he cei l i ng.
Hol d at the top for a second. I nhal e,
and on the next exhal ati on retur n
to Pl ank. Repeat wi t h t he other arm.
That's 1 rep. 00 8 f ul l reps
TARGETS Abdomi nal muscl es:
transverse abdomi nus, rectus abdom­
i nus, i nternal and external obl i ques.
Shoul ders: del toi ds. Arms: bi ceps
PROTECTI VE ACTI ONS
. I f you have troubl e control l i ng the
ascent or descent of the kettl ebel l s,
or i f you feel any strai n on your j oi nts,
try a l i ghter wei ght.
• Avoi d l i fti ng your hi ps too hi gh or
overarchi ng your neck. Engage Uddi ­
yana Bandha to protect your l ower
back. Create a l ong, strai ght l i ne from
the back of your head al l the way
down to your heel s.
PUT I T ALL TOGETHER
SHOULDER PRESS
WI TH FREE WEI GHTS
HOW TO S i t t al l , ei ther on a wei ght
bench or on t he front edge of a chai r
Hol d a wei ght i n each hand, j ust
above your shoul ders, pal ms faci ng
forward. I nhal e f ul ly. Exhal e and rai se
your ar ms st rai ght up to meet at
the top I nhal e and hol d. Exhal e and
sl owl y l ower your arms to t he start i ng
posi ti on Repeat thi s 8-10 ti mes
TARGETS Upper trapezi us, del toi ds,
bi ceps, t ri ceps
PROTECTI VE ACTI ONS
• Draw your shoul der bl ades down
your back. Engage your abdomi nal
muscl es to keep your spi ne l ong.
• Avoi d l ooki ng up at t he wei ghts.
Gaze strai ght forward.
• I f you have to a rch your back to l i ft
the wei ght. try a l i ghter wei ght.
• I f you 've had rotator cuff i nj uri es
i n the past. press your arms strai ght
up toward t he cei l i ng wi thout havi ng
t hem meet at t he top
COUNTERPOSE
SCAPULA HANG
Scapul a Hang effecti vel y opens the
front of the shoul ders, the chest. and
t he neck. Use i t as a counterpose for
t hese exerci ses and for arm bal ances.
HOW TO Li e on a bl ock so that the
l ong bottom edge rests j ust under
your shoul der bl ades.
I f the bl ock creates too much pres­
s ure, you can use a fol ded bl anket
i nstead. otherwi se, hol d a second
bl ock i n your hands; then exhal e and
sl owl y draw your arms toward the
fl oor behi nd you. I f you move sl owl y,
you' l l be abl e to sense si gnal s from
your rotator cuff muscl es that i ndi ­
cate when you' ve gone far enough.
Ei t her hol d t he bl ock i n pl ace at that
poi nt or rest your forearms on your
forehead. Breathe deepl y, hol di ng for
2 mi nutes or more
When you are ready to come
out. rel ease the bl ock, tuck your chi n,
press your forearms i nto t he mat.
and l i ft your spi ne off the bl ock. Li e
back wi th your knees bent. gi vi ng
your body t i me to absorb t he pose.
TARGETS Upper thoraci c spi ne,
shoul ders, and chest
PROTECTI VE ACTI ONS
• Make sure t hat t he bl ock i s under
your upper spi ne, not your wai st.
• I f your neck feel s hyperextended,
nudge t he bl ock a l i ttl e l ower. I f t he
feel i ng conti nues, pl ace a fol ded
bl anket under your head to l i ft i t up
The next ti me you try an arm bal ance, you can use your newl y devel oped strength to make t he pose
more i ntegrated and effortl ess. Take Bakasana (Crane Pose), for exampl e. I n Bakasana, press your
hands down i nto the fl oor; at the same t i me, create a sucti oni ng acti on so the energy l i fts away from
your hands. Round your upper back, and hug your arms i n toward each other as you kni t your core
up and i n. As you breathe smoothl y, use thi s new hei ght to see i f you can strai ghten your arms.
J U N E 2 0 1 2 YO G A J O U R N A L . C O M ' 5
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J U N E 2 0 1 2

IÜ1LܾÜ
B O O K S M U S I C V I D E O
m YOGA JOURNAL
Yoga books are a
dime a dozen these
days. Why write
another one? What
unique insights did you want to share?
m RI CHARD ROSEN When modern yoga
was concocted in the early part of the
20th century traditional hatha yoga was
stripped of many of its practices. Some
were too dangerous to be performed with­
out expert supervision. But other per­
fectly safe exercises were excised too,
apparently to make the regimen as acces­
sible to as many people as possible. I
wanted modern students to know that
hatha yoga involves much more than just
as ana and to have the tools to learn some
of its other practices.
m YJ Can you talk a little bit about the
original goal of hath a yoga?
m RR Traditional hath a yogis saw the
body as the greatest gift we could receive.
"No liberation without practice," went
one old saying, and no practice wthout
a body The old yogis practiced to trans­
form the material body into a body of
light. Their ideal was to be liberated while
living and to live a long and healthy life.
m YJ How is modern hatha yoga differ­
ent from traditional hatha yoga?
m RR Our modern practice is mainly
focused on as ana. Much of traditional
hatha yoga focused on breathing exer­
cises, designed to help practitioners
channel breath in and around the body
and on meditation, in order for them
to realize their spiritual potentiaL
m YJ Traditionally what is the purpose
of meditation? of breathing practice?
m RR For hatha yoga, the purpose of all
the practices was the same: to stimulate
the dormant spiritual energy or kundalni.
This was the only reason traditional hatha
Y O G A J O U R N A L . C O M 87
rev i ews books + vi deos
yogis practiced: in order to awaken this
power and integrate it into their lives in
fll spiritual awareness.
m YJ How should a modern yoga stu­
dent use this book?
r R R True transformation has always
required more than asana alone. The goal
of Original Yoga is to give people more
things that they can do to make transfor­
mation more effective-and fun!
J AS ON C R A N D E L L
rhythm and rhyme
The Poetry of Yoga I HawaH
sel f- publ i shed
Two years ago, the Wash­
ington, D. C., poet, yoga
teacher, and community
organizer HawaH invited
yoga enthusiasts from
around the world to sub­
mit poems for his debut
book, The Poetry ofYga: A Contemporary
Anthology. Volume I features verses con­
tributed by more than I25 yogis from I6
countries, including both everyday prac­
titioners and leading teachers such as
Sharon Gannon, Rod Stryker, Lilias
Folan, and Erich Schiffmann. (Volume 2
is scheduled for release in December.)
Although readers may be tempted
to search for entries from their favorite
teachers, some of the most insightful
poems come from relatively unknown
yogis like Linda Lee and Carly Sachs.
Perfect for solitary contemplation, this
anthology is full of yogic wisdom dis­
tilled into poetic form. Serious and at
times lighthearted, the message of The
Poetry ofYga can be summed up by one
of its poems. In "The InwardJourney,"
Jon Barrows writes: "Walking the man­
dala of the mind, / the inward spiral, the
shadowed depths, / each step closer to
the darkness's center / is a step closer to
the lightened edge." Fifty percent of the
proceeds from The Poetry ofYga will
be donated to One Common Unity a
nonproft dedicated to peace education
and the building of a nonviolent culture.
K AT H E R I N E R A E
elemental balance
I nsi ght Yoga I Sarah Powers
Pranamaya
Sarah Powers blends the best elements of
yoga, Buddhism, and traditional Chinese
medicine in her new DVDs, Insight Yga
Earth: Balancing Yin Energy and Insight
Yga Heaven: Balancing Yang Energy.
Her thought-provoking style of practice
(appropriately dubbed Insight Yoga) seeks
to balance two opposing yet complemen­
tary energies described in traditional Chi­
nese medicine: yin, which she describes
as "earthly stability" and yang, an "open
expansiveness" or heavenly energy
Insight Yoga Earth provides viewers
with a yin-cultivating sequence of standing
1ceC¤c:¦ ¯C 0dc.Seane Corn Gurmukh Kaur Khal sa Gurushabd Si ngh Khal sa
Sharon Gannon David Life Cyndi Lee El ena Brower Kal i ne Al ayna Kel l y
Peter Sterios Beryl Bender Bi rch Carrie Owerko Bif Mi thoefer Darren Rhodes
Sean Johnson &The Wi l d Lotus Band Sadie Nardi ni Hemal ayaa Rodney Vee
Col l een Sai dman Vee Sharon Sal zberg Mark Whi twel l Rev. Jaganath Carrera
Desi ree Rumbaugh Manorama
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" GA- vi si t our new website at eOmega.org/bei ngyoga/yj or cal l 800.944.1 001
8 8 Y O G A J O U R N A L . C O M J U N E 2 0 1 2
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TANTRIC
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9 0 YO G A J O U R N A L . C O M
revi ews vi deos + music
and balancing poses, a sequence of seated
twists and core strengtheners to increase
circulation and break up stagnation in the
body and mind, and two guided medita­
tions to train the mind to let go of distrac­
tion and reaction and begin cultivating
pure awareness.
Insight Yoga Heaven's two asana seg­
ments, designed to harness wayward yang
energy (which ideally moves downward in
the body but can be led upward and astray
as a result of our hectic daily lives), include
inversions, backbends, and supine poses.
Heaven also contains a lovely karuna
(compassion) meditation to help ease
your reactions to life's diffculties.
Powers gently encourages students to
take charge of their lives and do the work
necessary for spiritual growth. Heaven
and Earth provide the insight and the
tools to begin that journey K. R.
yoga for everyone
Beyond Di sabi l i ty I Matthew Sanford
Mi nd Body Sol uti ons
Now a Certifed Iyengar
Yoga instructor, Mat­
thew Sanford was para­
lyzed from the chest
down in an auto acci­
dent at age 13, and he's
made it his life's work to
bring the benefits of yoga to others who
have limited mobility including people
with cerebral palsy traumatic brain injury
and paralysis. His new DVD, Beyond Dis­
ability: A Yoga Practice with Matthew
Sanford, i s an important contribution
to the ever-expanding list of yoga videos
because it makes the practice more acces­
sible to people who would like to, but may
not be able to, attend a typical class.
The 50-minute practice takes three
students with limited mobility (one of
whom is aided by an assistant) through a
series of increasingly challenging seated
exercises. A centering practice helps them
establish a balanced sitting position,
which serves as the foundation for the
three active segments that follow: simple
exercises devoted to grounding, balance,
and movement. The practice ends with an
eight-minute "balanced relaxation."
Sanford's infectious enthusiasm and
impressive grasp of the underlying princi­
ples of an effective practice are inspiring.
Beyond Disability offers a complete and
eye-opening practice -not only for peo­
ple with a wide range of physical impair­
ments, but for able-bodied students as
well. R I C H A R D ROS E N
bright light
Stars I David Newman
Whi te Swan Records
On this uplifting new
album, the chant artist
David Newman (also
known as Durgan Das)
brings together San­
skrit mantras, poetic
English lyrics, and contemporary folk
rock, creating a style of ''mericana'' man­
tra music all his own.
"Dreaming," the introductory song
written in the voice of Newman's then­
yet-to-be-born daughter, Tulsi, is brim­
ming with love and sets the devotional
tone for the rest of the album. " Love
Belongs to Everyone/Gayatri" features
one of the most famous Hindu prayers
against a jazzy loungey backdrop, while
the end track, " Ganesh Under Moon­
light," sets the stage for a serious Savasana
(Corpse Pose). But the shining star of this
album is its title track. The chorus, "We
are like stars, I stars in the sky I the darker
this night, I the brighter we will shine," is
the refrain for Newman's hopeful mes­
sage that in times of struggle, no matter
what diffculties and obstacles we may be
facing, each of us can shine our light upon
the world. K . R.
encore
GI RI SH: REMI XED I Gi ri sh
Mondol aya
Kirtan artist and for­
mer monk Girish's new
album, Girish: Remixed
lures the listener into
groovy new worlds of
sound and vibration
while preserving the essence of his origi­
nal songs. Some of mantra music's most
J U N E 2 0 1 2
At Kri pal u, we i nvite you to breathe-to i ntenti onal l y
pause the ongoi ng demands of li fe, bri ng your
attenti on i nward, and redi scover your authenti c
nature. Consci ous engagement with the breath
connects you with the i ntel l i gence and power of the
l i fe force wi thi n and around you. Whenever you are
faced with a chal l enge-on the yoga mat, in a
relati onshi p, at work, or with your health-you can
draw on a deep sense of ease, purpose, and mastery
to create posi tive change. We cal l i t the yoga of li fe.
read kripalu.org/onlinelibrary/whydopranayama
join the conversation
Stockbridge, Massachusetts
• •
Healthy Living immersion programs, R&R retreats, and
programs with world-renowned invited presenters,
includi ng:
Dani el G. Amen
Si erra Bender
Tal Ben-Shahar
Gabriel l e Bernstei n
Jean Shi noda Bol en
El ena Brower
Soni a Choquette
Seane Corn
Ni schala Joy Devi
Bo Forbes
Natalie Gol dberg
Harvi l l e Hendri x
Snatam Kaur
Gary Kraftsow
El l en J. Langer
Joseph Le Page
ÛÛÛ~Î4T~ÎÛDÛ
Cyndi Lee
Tias Little
Dharma Mittra
Sarah Powers
Shiva Rea
Desiree Rumbaugh
Rod Stryker
Bessel van der Kolk
Amy Weintraub
kripal u.org
• . . . . • •
I ' •
LHANÖL L| VLb. .
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revi ews musi c
exciting artists, producers, and remixers
worked on the album. Mac Quayle, a
Grammy-nominated producer who has
created music for Elvis Presley Whitney
Houston, Madonna, Beyonce, and Sting,
opens the album with his energizing elec­
tronic "All Good (Mangalam Remix)" and
closes the album with the dubstep­
inspired track " Diamonds in the Sun
(Omstep Remix). " Digital handclaps and
a funky bass line from Shaman's Dream
band member Rara Avis in " Ganapati
(Elephunk Remix)" will have you snap­
ping your fngers and bobbing your head.
And hip-hop-DJ-turned-global-beat­
ambassador DJ Drez, who has collabo­
rated with the Living Legends and the
Black Eyed Peas, brings his West Coast
urban stylings and reggae sensibilities to
"Kali Durge (Kingston Remix). " Girish's
tender crooning and transcendent melo­
dies are so delightfully restyled that
Girish: Remixed is the perfect soundtrack
for a fast-paced as ana practice-and the
dance foor. K . R.
rising star
One Shared Heart I Kri sti n Luna Ray
Spi ri t VoyaQes
Filled with a devo­
tion at once fresh
and electrifing, One
Shared Heart places
the singer and song­
writer Kristin Luna
Ray solidly in the ranks of chant music's
most luminous rising stars. From the first
notes of " Ganesha," her sweetly singing
guitar and even sweeter voice beckon the
listener into a secret garden where mantra
and the power of sound create the fertile
ground for spiritual growth and devotion.
"Shankara Shiva" features a jammin' reg­
gae beat, to which Ray encouragingly
echoes Bob Marley'S philosophy that
everything will indeed be all right.
Several of kirtan's finest musicians
lend their talents to the album, including
Girish, chant diva Wah!, and Alvin Young
(the bassist for SeanJohnson and the Wild
Lotus Band), but Ray's gentle and moving
voice takes center stage. And her sound
couldn't be more welcoming. K. R. -
J U N E 2 0 1 2
s a l uti ng the s un
continued from page 73
ha\aII
Al oha! Meani ng " l ove," the word serves as
a noun, a greeti ng, and a way of l i fe for both
l ocal s and travel ers i n Hawai i . The spi ri t
of l ove i nfuses everythi ng from the i sl and
chai n's cal mi ng Paci fi c views to the gentl e
perfume of ni ght-bl oomi ng j asmi ne. Thi s
is a pl ace where you can hear whal es si ng
and drape yoursel f i n neckl aces of fl owers.
Hawai i i s consi dered one of the worl d's
most spi ri tual l y potent spots, due in part
to i ts mi nd-bendi ng natural beauty. Sunny
beaches, l ush forests, a nd ari d mountai ns
often coexi st on the same i sl and. Local s
mi ght tel l you that t he deeper secret of
Hawai i ' s magi c l i es i n i ts abundance of
mana-the di vi ne essence i n everythi ng.
Yoga studi os are abundant. and al l you need
to get a post-yoga gl ow i s a deep, heal i ng
breath of the ri ch i sl and prana ( l i fe force)­
or mana, i f you prefer-that' s as omni pres­
ent here as the scent of fl owers.
Lumeria Maui I Maui
Thi s new l uxury wel l ness center si ts on si x
verdant acres j ust outsi de t he surfer town
of Pai a. The freshl y restored hi stori c pl anta­
ti on house has 24 guest rooms wi th vi ews
of ei ther the garden, the ocean, or the l ong­
dormant Hal eakal a vol cano. An on-si te
organi c farm suppl i es the fami l y-styl e di n­
i ng room, whi ch has a n ambi ance perhaps
best descri bed as barefoot el egance. Sun­
r i se and sunset medi tati on sessi ons take
pl ace every day, al ong wi th dai l y garden
tours and gardeni ng cl asses.
YOGA Choose from seven dai l y cl asses i n
Ashtanga, I yengar, Kundal i ni , restorati ve,
a nd vi nyasa yoga, or check the schedul e
for retreats wi th vi si ti ng i nstructors.
RATES A seven-day retreat. i ncl udi ng yoga
cl asses, meal s, and tours, averages $3, 800.
DON'T MI SS Tours of the i sl and's spi ri tual
si ghts have a persona l -t ransformati on
angl e. Check out the Seven Sacred Pool s­
Seven Chakras tri p, a gentl e adventure i n
heal i ng and hi ki ng i n the ' l ao Va l l ey.
/umeriamaui.com
Kalani I The Big I sl and
Pi cture yoursel f practi ci ng yoga i n a spa­
ci ous studi o wi th 360-degree vi ews of the
J U N E 2 0 1 2
j ungl e and i ts unearthl y fl owers whi l e
breat hi ng t he cl eanest ai r i n t he worl d.
Next. i magi ne eati ng a whol esome meal
made wi th i sl and-grown produce, taki ng a
hi ke to see l ava fl owi ng from a vol cano, and
then soaki ng i n a hot tub under a canopy of
stars. Thi s i s l i fe at Kal ani , t he l argest yoga
retreat center i n Hawai i . I n addi ti on to more
than 50 cl asses a week in 12 styl es of yoga,
the 37-yea r-ol d center has ri ch offeri ngs
i n Hawai i an cul ture, pl us a wel l ness center
speci a l i zi ng i n many styl es of massage.
Expect a l ai d-back, open-mi nded vi be that's
more retreat than resort, with a cl othi ng­
opti onal pool and spa, communi ty ecstati c­
dance sessi ons, and accommodati ons that
are comfortabl e rather than l uxuri ous.
YOGA I n addi ti on to a va ri ety of regu l arl y
schedul ed cl asses from Kundal i ni to vi n­
yasa yoga, recent vi si ti ng i nstructors have
i ncl uded Baron Bapti ste and Shakti Sunfi re.
RATES Ni ghtl y rates run from $40 for a
campsi te to $275 for a private cottage, wi th
l ots of opti ons i n between. The weekl ong
Kal ani Experi ence package, i ncl udi ng
meal s, yoga cl asses, ai rport t ransfers, a
ha l f-day adventure, a nd two bodywork
sessi ons, starts at $840.
DON' T MI SS Take a tour of the grounds,
i ncl udi ng t he cutti ng-edge aquaponi cs sys­
tem a nd permacul ture gardens.
ka/ani.com
Swell Women I Maui
The fol ks at thi s yoga and surfi ng retreat
know j ust what bal ance-seeki ng yogi ni s
need: dai l y yoga, f resh food, and l ot s of
sand and su rf. Located in sunny west Maui
on Ka'anapal i Beach, retreats are sched­
ul ed from June to September to coi nci de
wi th t he best weather and surf condi ti ons.
Groups are smal l , and accommodati ons
are at a l uxury oceanfront resort t hat' s a
bi t off t he beaten touri st path. Pl us, your
yoga-surf posse wi l l have a pri vate chef and
handpi cked bodyworkers to gentl y pummel
you i nt o sweet bl i ss. Retreats are, as the
name suggests, for women only, but groups
of ei ght or more can book a customi zed
co-ed ret reat.
YOGA Taught outsi de under a huge banyan
dubbed the Yoga Tree, the al l -l evel morni ng
fl ow cl ass focuses on the muscl es used i n
the day's second cl ass-surfi ng. Thi nk: bal ­
ance and core strength.
RATES Weekl y rates start at $2,995 and
i ncl ude dai l y yoga and surfi ng l essons,
transOrm
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s a l uti ng the s un
three meal s a day, one massage, and al l the
ocean bl i ss you can handl e.
DON' T MI SS I n addi ti on to surfi ng, here's
your chance to t ry stand-up paddl e board­
i ng, a core workout extraordi nai re. After
that, opt for l omi l omi , a tradi ti onal Hawai ­
i an massage, to rel i eve your sore muscl es.
swellwomen.com

meXICO
Yoga travel ers in search of a restorati ve,
i nspi ri ng vacation have l ong been attracted
to Mexi co's anci ent spi ri tual cul tures, l ai d­
back pace, and magi cal l andscapes. I n the
east, bordered by the Gul f of Mexi co a nd
the Cari bbean Sea, the Yucatan Peni nsul a
boasts the Mayan rui ns of Chi chen I tza a nd
the Si an Ka' an Bi osphere, a mi l l i on-acre
nature preserve in Tu l um. On the west
coast, Puerto Val l arta i s nestl ed on the Bay
of Banderas, surrounded by the Si erra
Madre mountai n range and the Cual e,
Pi ti l l al , and Ameca Ri vers that fl ow down
f rom the mountai ns. On ei ther coast or
i n between, t he count ry' s t ranqui l l i ty and
beauty are an i nspi ri ng backdrop f or rei n­
vi gorati ng both body and soul .
Aansala I Tul um
Amansal a, a bl end of the Sanskri t words f or
water (ambha) and peace (santi), descri bes
i tsel f as eco-chi c. Like many other pl aces
in Tu l um, the bouti que resort has a rusti c,
l ow-fi el egance. I ts 24 beachfront cabanas
have pri vate baths and terraces, and el ec­
t ri ci ty i s avai l abl e onl y from dusk u nti l 11
p. m. There are two yoga studi os, i ncl udi ng
one on the beach, a nd the open-ai r di ni ng
room serves mango margari tas and fresh
fi sh. The town of Tul um i s a 1 0- mi nute taxi
ri de ( or a 30-mi nute bi ke ri de) away. Al so
nearby are Maya n rui ns on the cl i ffs of the
Cari bbean Sea and cenotes, or freshwater
si nkhol es, for swi mmi ng and s norkel i ng.
YOGA Recent retreats have been l ed by
El ena Brower and Davi d Romanel l i . Aman­
sal a is al so known for Bi ki ni Bootcamp
retreats, whi ch i ncorporate yoga, l ed by t he
resi dent teacher, i nto a fi tness regi men.
RATES Weekl ong retreats average $1, 850.
DON' T MI SS A weekl y puri fi cat i on ri tual
on the beach i nvol ves a Mayan cl ay body
treatment a nd gui ded medi tati on, fol l owed
by a group pl unge i nto the ocean.
amansalaresort.com
J U N E 2 0 1 2
Xinalani I Puerto Val l arta
Xi nal ani 's 10 acres of j ungl e on the south­
ern shore of Banderas Bay are accessi bl e
onl y by boat. Guest rooms and sui tes at t hi s
eco-resort, some wi th open-ai r showers and
terraces, were bui l t wi thout concrete or
l and modi fi cati on, and everythi ng from the
l i ght bul bs to the shampoo has been chosen
wi th the envi ronment i n mi nd. For the bud­
get travel er, a spaci ous communal pal apa
accommodates ei ght peopl e.
The center has two yoga studi os, i ncl udi ng
an open-ai r studi o overl ooki ng the ocean.
The meal s served i n the outdoor resta urant
are i nspi red by macrobi oti c and Ayurvedi c
cui si ne, and the chef can prepare raw and
vegan food upon request.
YOGA Twi ce-dai l y cl asses i n vi nyasa, Anu­
sara, and Power Yoga are taught by resi ­
dent teachers. Medi tati on cl asses are al so
offered. Recent retreats have been l ed by
Schuyl er Grant, Ni kki Vi l el l a, and Ki a Mi l l er.
RATES Weekl ong retreats range from
$980 to $2, 650.
DON' T MI SS Off-the-mat opti ons abound,
i ncl udi ng whal e watchi ng, snorkel i ng,
horseback ri di ng, and cooki ng cl asses.
xinalaniretreat.com
Haramara I Sayul ita
Located j ust 45 mi nutes from Puerto Va l ­
l arta on the Ri vi era Nayari t, the grounds of
thi s wel comi ng retreat center i ncl ude a pri ­
vate beach and 1 2 acres of l ush tropi cal
j ungl e. The l arger of two yoga spaces i s an
open-ai r thatched pal apa bui l t on a hi l l si de,
wi th 360-degree views of the ocean and
surroundi ng rai nforest.
Si mpl e but beauti ful pal m-thatched cabanas
have screened, open-ai r wal l s on t hree
si des that i nvi te i n the ocean breeze and
the soothi ng sounds of the surf. Between
yoga cl asses, enj oy hi l l y wal ks around the
grounds and bodywork opti ons l i ke an
Ayurvedi c abhyanga massage wi t h warm
oi l bl ended to sui t your consti tuti on.
YOGA Recent vi si ti ng teachers have
i ncl uded Patri ci a Sul l i van and Sherri Bap­
ti ste. See the schedul e for retreats.
RATES Weekl ong retreats average $1,795.
DON'T MI SS Ask about cooki ng cl asses
and spend an afternoon l earni ng to put a
heal thf ul , tropi cal twi st on di shes l i ke choc­
ol ate avocado mousse pi e.
haramararetreat.com +
/PQ
8ÿUWÐ
two ¡ass o~s
one cel l cal o~
Expl ore the shared Vedi c roots of these
si ster sci ences. Study i n a unique yoga­
i nspi red setti ng with expert faculty, l earn
ti me-proven pri nci pl es and practi ces to
restore natural bal ance, and gai n ski l l s for
teachi ng groups and offeri ng one-on-one
sessi ons. I mmersi on trai ni ng i s bal anced
with at-home study.
Combi ne two thi ngs you love i nto one
amazi ng career:
ayurvedi c yoga
special i st
cal l or go onl i ne
. kri palu.org/ayuredaschool
800-848-8702
school of ayureda
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. B ¯
bJ


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feel t h e power
continued from page 8:
aspects of the yoga practice into their
routines in the gym. Watching the ath­
letes both on the mat and in their teams'
training rooms has helped Forbes trouble­
shoot injuries and create more ease and
body awareness in her athletes. "For me,
weight training isn't just about building
brute strength. It's about building self­
awareness," she says.
Forbes points out that it's the students
who seem like the yoga "naturals" -those
who are fexible to the point of being
hypermobile-who become injured. It's
these students who need to build strength
and awareness, especially around their
joints, so that they don't unconsciously
push themselves too far into a pose and
create an injury Weight training can be
an effcient way for bendy types to build
strength and bolster muscle awareness
so that they're working from a place of
integration in the body, tapping into equal
amounts of fexibility and strength in
their poses. " I'm always looking for inte­
grated flexibility I think that flexibility
without strength is out of balance, and
strength without fexibility is, too."
STAVE OFF MUSCLE LOSS
Weight training combined with yoga
practice can also be a great way to main­
tain strength as you age. Countless stud­
ies show that a lack of exercise can lead
to muscle mass decline beginning at age
40. If you stay sedentary, by the age of
70 you could lose about 30 percent of
your muscle mass. Lifting weights two to
three times per week builds muscle and
bone density and helps with balance. And
although doing yoga regularly can bring
similar benefits, it's important to intro­
duce your body to new challenges from
time to time to avoid hitting a plateau.
As Ippoliti can attest, adding just a lit­
tle bit of weight training to your routine
will give you extra oomph in your poses,
especially if you are naturally fexible
and struggle to build strength. "I started
to feel extra-powerful in my Chaturan­
gas, and my stamina in standing poses
improved," she says. She also noticed,
for the first time, that her hamstrings
were weak. All of these factors renewed
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feel t h e power
her motivation to do poses she'd stopped
doing and got her out of some of her own
home-practice ruts.
If the idea of going to the g sounds
torturously boring, or if you feel like
you're cheating on your yoga practice,
you can try Forbes's approach by bring­
ing aspects of your yoga practice into the
weight room. Conscious Ujjayi Pranayama
(ictorious Breath) is her NO.1 focus. " I
integrate the principles of vinyasa into
weightlifting," she says. "There's a time
to inhale and a time to exhale. If you're
doing a biceps curl, you inhale to pre­
pare; then you exhale as you curl your arm
toward you. Take another breath in, and

UDDI YANA BANDHA (Upward Abdomi ­
nal Lock) i s often taught as the acti on
of taki ng the "navel to the spi ne."
The secret to true Uddi yana Bandha,
however, i s found i n i ts name, whi ch
transl ates f rom Sanskri t as "upward
fl yi ng seal , or l ift."
To create this upward fl yi ng seal, pl ace
your hands on your lower abdomen,
pal m over pal m. Draw your pubi c bone
up toward your heart. (Thi s acti on wi l l
al so tuck your tai l bone, but i ni ti ati ng
i t from the pubi c bone wi l l hel p engage
your deep, i ntri nsi c abdomi nal mus­
cl es. ) Begi n Ujjayi breath, i nhal i ng and
exhal i ng for several rounds. The di a­
phragm l i fts when you exhale, maki ng
more space for Uddi yana Bandha to
engage more strongly. Wi th each suc­
cessive exhal ati on, draw your deep,
i ntri nsi c abdomi nal s toward your spi ne
a l i ttl e, but mostl y up toward t he cei l ­
i ng, creati ng the "upward fl yi ng" acti on.
Now, we' l l add a rhythmi c i nterplay, or
vi nyasa, between Uddi yana Bandha and
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l ower ri bs.
Each ti me you exhal e whi l e l i fti ng
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feel t h e power
then exhale again as you lower your arm
slowly" Along with breathwork, Forbes
teaches two of the bandhas, or locks­
Uddiyana Bandha (Upward Abdominal
Lock) and Mula Bandha (Root Lock) -to
help awaken the deep core muscles so that
they can support the spine. She started
incorporating this subtle abdominal work
in the weight room after noticing that
many weightlifters work on the superf­
cial muscles of the back and abdominals,
which can tax the back in the long run. (If
you've never done the locks, it's easiest to
start with Uddiyana. For a more detailed
breakdown ofhow to do it, see "Going Up"
on page 99.) Finally Forbes encourages her
students to bring all of their knowledge
about bodily alignment with them when
they lift weights. Ippoliti agrees that the
body awareness that yogis bring to the
table helps them at the g+ "Your body
awareness as a yogi is really going to be an
asset in how you progress," she says.
Ippoliti still hits the g regularly with
her personal trainer because she believes
that weight training keeps her body in
balance and enhances her yoga practice.
She points out that, these days, yoga is
being mixed with all sorts of disciplines,
from hooping to golf to music and dance.
From her point of view these are all ways
that yoga is evolving and remaining rel­
evant to what's happening in the world
around us. She brings up the point that
5, 000 years ago, yogis didn't sit at com­
puters all day long. In her mind, if there's a
way to address that type of modern phys­
ical challenge efficiently and to ensure
you're not bringing bad postural habits to
the yoga mat, then what's to argue about?
" We' re cross-pollinating these disci­
plines. Why not? It adds so much favor
and goodness to the whole practice," she
says. "For me, it's about how you can fnd
an alignment between staying true to the
tradition of yoga while being open and
fexible to trying other avenues that can
help you improve and evolve." +
A senior editor at Yo
g
a Journal, Andrea
Ferretti hoists free weights regularly to hel
her create a healthier Chaturanga.
YOGA JOURNAL I ssue 247 ( I SSN 0191·0965),
established i n 1975, is publ i shed ni ne ti mes a year
(February, March, May, June, August, September,
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Publ i shi ng, I nc. , 475 Sansome Street, Suite 850, San
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September 2012
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deadl i ne'
Apri l 10, 2012
May 22, 2012
June 26, 2012
S NC
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San Di ego
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YJ EVENTS.COM
YO G A J O U R N A L . C O M 1 0 7
yoga ôUUMU
I was on an adventure wi th my husband. travel i ng
i n Egypt and I ndi a. After seei ng camel s al l around.
i t fel t ri ght to come i nto the beauti ful shape of
Camel Pose beneath the hei ght of the pyrami ds.
Looki ng back, i t was a bl essed ti me for us-I di dn't
know it then, but I was pregnant.
Pi ctured near the Great Pyra mi d of Gi za
Ì| 06l 655
b| ess| ng
AMEL I A LOMBARDI
DC QuPt OÍtHC ÿOgu SCCHC
Submi t your favorite yoga photo
to backpage@yogajournal.com.
1 0 8 YO G A J O U R N A L . C O M J U N E 2 0 1 2

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