7 POSES TO SOOTHE A SEQUENCE FOR ‘SLOW-FLOW YOGA AN ANXIOUS MIND CLARITY & PERSPECTIVE FOR FAST-PACED LIVES THE SMART WAY TO A Strong Core (no sit-ups required) MINDFULLY Tap into Joy CULTIVATE AN Attitude of Gratitude eae) Sete Wig y oy __ DRGAIL PARKER on living every stage of life tots fullest,nn) Le wiclm elute Zita a) Armor oii Calm Energy and Core Inner Strength ... ” The supremely potent OJAYA “Armor” technique was lost and forgotten for generations. Now these rare, ancient secrets are yours ... on our exquisite video Course. JAYA means energy and core inner strength. Quietly hidden and closely-guarded for centuries, you'll find this rare ‘meditation technique is easy and simple, blissful and deeply restful — and dramatically more effective than any relaxation or mindful method you may have ever experienced. Known as the “Martial Art of Inner Self-Defense,” OJAYA is the class Armor Mantra technique that uses deeply healing sound vibrations to rapidly retune your inner harmony. Silent meditation with the OJAVA Armor Mantra releases its gentle, calming resonance, which penetrates deep within you to aggressively Ive anxiety, unfrazzle your balance your emotions and wash away the fatigue of a bus A mere 10-20 minutes clears your head and leaves you refreshed — with renewed energy to go do something great. Daily practice develops a pow- erful Armor of serene energy within you that shields and protects you from the tensions and stresses of life. ‘Throughout the ages, the OJAVA technique was secretly hailed as the “Meditation of Heroes” — due to its, deeply penetrating Armor Mantra which also enlivens heroic qualities of valor and heartfelt compassion. For the first time ever, the complete OJAYA Armor Meditation Course is now yours, 100% online, with our soothing, self-paced videos... shared with love in the relaxing, tranquil setting of the Earthborn Rainforest Read “The Story of OJAYA” on our site to rediscover this rare technique.— The word is out! — “OJAYA is the deepest, most blissful meditation on the planet.” (That's what people tell us every day.) JAYA is the first and only method 'HROUGHOUT the entire course, DITATION used to be a chore. that I can actually feel the effects many a times tears came to my Now its truly deeply relaxing of when I meditate. — Zoe Gordon, eyes, for what Sukaishi said moved me _and healing. I've tried many other Hoover, Alabama 4% 4 ‘in ways that words cannot explain. practices, but nothing compares. : — Rick Blanda, Warner Robins, ‘The mantra is so powerful and A ae en Leads Georgia ## A pulls you deeper than I had ever to give up on meditation in general. If you are thinking to ‘meditate, look no further. — Josh Woolfolk, Hemet, California #4 imagined. I have literally never experienced results like this in such a short time. — Nick Bobay, Fort Wayne, Indiana «A YOU ARE DEEP — like an ocean — ‘AM HAPPY to have found The rare, potent OJAYA “Armor” Mantra your Ojaya course because | pulls you gently inwards... to the quiet, have long felt that the techniques |" prigsfull depths of your own inner Sel commonly taught do not take cages _ HANK YOU for this wonderful experience and the mastery with which you teach these ancient secrets... students into true meditation. 9 | — Virginia Graham, Toronto, 8 and the magnificent rainforest Canada see 4 90% Z with its colors, flowers, doves, o the sound of music and rain. I'm JAYA is the most powerful, a one of the many who found what and beneficial meditation, & they were looking for. You are Tve ever experienced. “Soothing” 2 truly one who works for the hap- is exactly how it feels. I piness of others. — Raia Vicolov, — Britt Burns, Monterey Park, c Tulcea, Romania * ** * California g 2 JAYA holds the secret that °M 65, and Ojaya is the best Y vee V & Sony thing I have ever done for eee seessaneeeseseeeesees in other courses but haven't myself in my whole life. I get Deep, calm, restful energy into such a deep stillness, so found. It's simple, effortless and powerful. All the myths that relaxing, so deeply restful. Its ‘WISH I had known about Ojaya prevented me from enjoying beautiful, I’ve never felt so alive long ago, it would have been a meditation have been debunked. in my life, — Richard Bosworth, game changer. — Stewart Lewis, — Hermes Banguid, North Liberty, Bellevue, Washington #4 48% Zanesville, Ohio HH Towa kk Learn the OJAYA “Armor” Technique 100% online at: — OJAYA.COM — The not-for-profit School of OJAYA Deep Meditation in the Earthborn Rainforest / US Tel. 641-472-3300We believe beautiful, has a place in your ad matter where you’re erred ° new leakproof Foo! TKCanisters areSIMPLE SERS Or Managing Your yogajournal.com to download your copy! yoga journal ou Ue ap Le ety Lie HL 2021 Features 60 THE GOLDEN AGE OF DR. GAIL 6 Psychologist, author, and yoga therapist Gail Parker, PhD, takes us on her life's journey on and off the mat. THE YOGI'S GUIDE TO BETTER MENTAL HEALTH We've battled a global pandemic. Now, experts say our next big health crisis is a mental one. Here, the latest science, expert advice, and mind-healing practices to help you grow and thrive.“% Better nutrition. - Stronger immunity. Today, they’re more important than ever. ‘These times call for the better egg- only Eggland’s Best. Providing superior nutrition to help you and 6 TIMES MO} {IN D* your family maintain a strong immune system and support overall 10 TIMES MORE VITAMIN E* health. And, produced with the highest quality standards to ensure 38% MORE LUTEIN* bt gan Sn gous esa ate Geng nothing but the best iMAY/JUNE 2021 CONTENTS Discover 12 MINDFUL MOMENTS Practice Expert tips to start your morning off right ao poe ernest Bulld better Prank. Nacateesineeseeson gy quarony Go Deeper = Astrong core—sans sit-ups oo gion, 1 1 pRoPcuosET a8 Hone pRACTICE picture-pertect pene eon atactuan Reduce stress and anxiety ae slat) with this grounding 30 YITRIEDIT 20 YOGATTOOLKIT sequence Wi bingod wellness documentaries Swaysto ease insomnia heres what happened 50 SEQUENCING 22 ADHYAPANA ake sow flow a part 32. AYURVEDA The power of pause af your practice today. How the doshas impact your moads 28 SEVA 58 MEDITATION 36. ANCIENT WISDOM, MODERN PRACTICE Everybody eats at Chef Recite the ancient Gayatri The importance of feeling comfortable Esteban table. mantra to invoke happiness. inasana {YOGA JOURNAL lee S155 18-65, USPS 1-80 eaten WS. ube sr wn commen Jnaty/Febny Moe yh ‘ptember sara eran, March, yr, Spare avmbeOncner Oar ne Takownin at publeatn rz FntrenParny- Soe soba age cope Us Seay cnn Seo Caren co waters Pendens anager bau Condor otal ng oe POTRASTER Sona changer Youre, ora Bone SOOT. 3},made as intended Howlite to promote Peace & Calm “= YJCALM for 20% off orders at madeasintended.comnes) vy DON'T LEAVE! A dog's life with CBD ‘Can we even use the word “stressful” to explain what last year felt like? Given the state of the world, | don't know how | would've survived if not for my pup, Bella! Now that 'm back in the office, | miss her almost more than I can bear. Unfortunately, | am not the only one that felt that way. When my schedule shifted, Bella developed extreme separation anxiaty. ‘She would cry if left the room, even if just stepped outside for a few minutes. ‘She'd paw at the door. She'd whimper ‘when she thought | was about to leave. | didn't understand it—the separation anxiety wouldn't end. Even when I ‘checked on her a few hours later on the doggie camera, she stil looked distraught. That's when it hit me: if CBD helped me during stressful times, why couldn't it help my sweet Bolla? thought about reaching out to my 19 Moms" Facebook group to ask if anyone had tried giving their dog CBD, but 'm a woman that prefers scientific data to drive my decisions. So I started doing some thorough research. That's when I came across a 12- ‘week study conducted by a team of veterinarians at Cornell University that looked at the long-term safety and adverse effects of CBD on dogs. In the study, dogs were given CBD twice a day ‘orally for 12 weeks. The researchers found the effect of consuming CBD over a 12- |week period to be safe in healthy dogs. After reviewing the Comell study, | felt ike | had a clear pawforward, My research then led me to Dr. Kenna Clifton, ‘a veterinarian who graduated from UC Davis School of Veterinary Medicine and veterinary advisor for Zebra CBD. Dr. Kenna Clifton stated “When it ‘comes to dogs and CBD, the preliminary research is overwhelmingly positive. Canine CBD can be extremely beneficial {or any dog's emotional and physical ‘well-being. The biggest concer is getting your CBD from a trusted source. Look {for companies that create products ‘specifically with your dog in mind and test their products for CBD and THC potenoy, heavy metals, microbials and pesticides, a the marketplace is not as regulated as it should be.” ‘According to a study published in the Journal of the American Medical ‘Association that compared the ingredients listed on the labels of CBD products sold ‘online to actual product constituents determined by laboratory analysis, 70% ‘of CBD products that they tested didn't hold up to their label claims. ‘At Zebra CBD, the brand I use for myself, their dog products checked all the boxes. All Zebra CBD canine products ‘come with a Label Accuracy Guarantee, meaning they're tested twice for potency by two independent third-party labs. That ‘was a huge relief for me. Because even if the CBD didn’t work, at least | knew that | ‘was keeping my dog safe. So | decided to dive ita try. ‘Although Bella's a picky eater, | bought the Zebra CBD Stress & Calming Chews. to see how she'd respond. Tums out she thinks they're treats. | was a bit skeptical ‘as to how well it would work, but when | checked the doggie camera, | saw her lounging calmly on her dog bed, her cute face nearly smiling as she slept. | hadn't ‘seen her lke that in months, so | teared up at my desk. | also purchased the Zebra CBD Canine ll. The oil had a similar and equally positive effect on Bella. Within 15 minutes Of giving it to her, noticed she began to act calmer. Instead of fidgeting by the door, she laid calmly at my side, ready for the day. Needless to say, | could tell Bela ound a sense of inner peace from the ol. ‘After my own positive experience with CBD, | can’t say | was totally surprised, but it stil eased a lot of my worries about Bella's newfound stress. | inally fee! ike we're developing a solid routine again—every morning | give Bella her Zebra CBD Canine Stress & Calming Chews that help to keep her relaxed throughout the day. Oh, and | made sure to update my Facebook group to tell them the good news. A few of them have already reached out to thank me for the recommendation. | managed to speak to a Zebra CBD representative and negotiate an exclusive offer. If you order this month, you'll receive {$10 off on your frst order by using promo code "YJCalm” at checkout. Plus, the ‘company offers a 100% No-Hassle, Money-Back Guarantes. You can try it yourself by ordering at ZebraCBD.com or calling 1-888-762-2699,“IF YOU'RE READY FoR (a EMOTIONAL FREEDOM, LET BOUNDARY BOSS SHOW YOU THE WAY.” Kris Carr yoga journalated ot Om IT TASTES TOO GOOD TO BE HEALTHY! Nutrition expert’s advise on how to lose that extra weight with a morning shake By Amber Rios Being a health and nutrition correspondent means that companies frequently send ime their products, and ask for my stamp ‘of approval. Most ofthe time I dive into research, give the product a try, and send the company honest feedback about ‘what they'll need to change bafore I'l recommend it. Plus my hectic job and my determination to stay ft means I'm always hunting for a quick and nutritious way to fil, up on nutrients my body needs. So lean confidently say, “I've ted it al” Last Tuesday work was especially hectic, but I'd booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-to-the-bone fitness ‘guy with a ten mile long track record of whipping the “who's who” into shape in record time, so | had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?", as he handed me a bottle from his gym bag. After one sip | figured that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Stil, he'd never risk his reputation. With more than a healthy dose of scepticism I decided to investigate this ‘shake he'd called INVIGORS, Turns out, it's a full meal replacement shake, which stunned me because virtually every other shake I'd researched had tasted chalky, clumpy and packed with hidden “no-no's" like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, adcitives, ‘sugars, preservatives, and hormones. ‘And even though INVIGOR@'s full meal replacement shake cost more than many of the shakes I've tried, it was about haif the price of my favorite salad, and the ‘nutrition profile Iooked second to none. Wanting to know mora, | reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “Asa trainer | love Invigor®. It's definitely helped me to have more al- day energy, plus build the kind of lean sculpted muscle that bums more fat.” “Yes, Ill recommend it, it tastes great, and | really ke how it keeps me feeling full for hours." “I'm a marathon runner and a friend recommended it to me. Drinking ithas become a part of my regular training routine, because my time has improved, my energy is up, and I'm thinking more clearty than ever before.” | decided to take my investigation ‘one step further by researching the development of INVIGORS. | was pleasantly surprised to find out that the ‘company went to great lengths to keep INVIGORS free of harmful ingredients. ‘The makers of INVIGORS were determined to make the first 10096 natural, non-GMO nutritional shake & ‘green superfood. The resutt is a meal replacement shake that contains 100% ‘grass-fed whey that has a superior Tutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw cocanut ol, hormone free ‘colostrum to promote a healthy immune system, Omega 3, 6, Sich chia and. flaxseeds, superfood greens lke kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. ‘The company even went a step further by including a balance of pre and probiotics ‘or optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. ‘As a whole-foods nutritionist with a thriving practice | understand the importance of filing my body with the best Mother Nature has to offer | have always been reluctant to try new products because | was never sure of the impact they would have on my energy, and ‘weight. INVIGORG is dtferent, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I've tried, | can honestly ‘say that the results I've experienced from INVIGORS are nothing short of amazing, ‘A company spokesperson confirmed ‘an exclusive offer for Yoga readers: if yyou order this month, you'll receive $10 off your frst order by using promo code "YOGA10" at checkout. You can order INVIGOR8 today at drinkinvigor8.com or by calling 1-800-958-3992.cig a De RCs tee REGISTER NOW FOR SUMMER 2021 CLASSES Yoga Journal Readers Receive a $100 Savings Porous er Renee) all other life 10 vocasournat.con LETTER FROM THE EDITOR ‘THE FIRST TIME |was told | suffered from depression and anxiety wasin callege. After months af feeling down ‘and on edge, Iboaked anappoiniment atthe student health center. The doctorlistenedto my symptoms—a erushing sense of hopelessness, ‘months-long boutsof insomnia, ‘and paralyzing panic attacks—then scribbled out aprescription for Prozac{it was 996, after allland sent meonmy nay. Antidepressants helped me, ‘and they-alongwith other mood- stabilizing medications—have saved the tvesof several people iknow. Butin hindsight, wish the university doctor had suggested other tools to ‘amplay alongside the pills, suchas exercise, talk therapy, and yoga. Over tho past 25 ears, ve learned to lean in tala! those aids when my symptomshave peaked, but the last onehas been aparticulrly powerful balm Scads of research supports that yaga, mindfulness, meditation, and breathwork can be beneficial treatments for managing symptoms af depression, anxiety, stress, and PTSD. When joined Yogo vournallast March, our country was ‘already facing mental healt crisis One year-anda global pandemic later— that ersis ian epidemic. About 4 in 10 adults inthe United States reported symptoms of anxiety or depression during the pandemic. up from1in ¥0 the previousyear Which is why this issue is devoted entirely toimpraving your mental wellness, (ur 18-page "Yogi's Gude to Better Mental Health" Ipage 68)is packed with expert advice and practices tohelp you cope with symptoms of depression, anxiety, trauma, and more. Elsewhere inthe issue, yogateachers Alexa Stivaggio(page 48)and Jian Pransky(page 50) share sequences that will help yyouregulate your emotions, while on page 32, Sahara Rose offers Ayurvedic techniques to help you balance your mood. And than there's our cover story. I's hard to put into words how in awelam of Gail Parker fangirling doesnt baginto covert. n*The Golden Age of Or. Gall"(page60), the inimitable psychologist, yoga therapist, and author shares how her practice empowered her ta change her ounlife—something she has done far countless others n the years since. Reading her storyand practicing her restorative yoga sequence may do the same for you. Ingood heatthand gratituee, biseg ‘Tracy MiddletonIS YOUR HEART LEADING YOUR LIFE? birt e modern mindfulness and Eee esas a crn) + Mindfulness-Based ae en Pete i] , SE keer Ans Ps OO cand Ces WM L oer a ——————— UNIVERSITY Inquire Within at Naropa.eduMINDFUL MOMENTS. Our Contributors Share How [hey Build Lesilierce WRITE LOVE NOTES TO THE DIVINE Penningletterstoa greater, ovingforcehelps mebuldresilence. Try: Takea few moments to ground yourself with deep breaths and stillness. Fromthis settled place, write alovenote. Start itwith Dear Source, Go, Love, Natural Order. .use whatever name resonates with you, Express yur gratitude for miracles around youand within you—foraheart that, boats onits own far the majestioneurological system that protects and Informs you, orfor specific challenges you've overcome Listas many examples as youcan in iveminutes, Let thispraetice remind youhaw litle your beauiflliferequires your control or intervention. Youve bounced back and grown from hardshipbefore, and you wllaga, naturally. Cultivating awe and gratitude inspires peacein knowing you ‘are supported now. Michele smith, €-RYT 500 Boutique studio and apathecary operator Stheresiliencyschool.com [READhew michele founded the Resileney Schoo st yopsiourrateom itestye/ reslleny schoo. PRACTICE MINDFUL AWARENESS MEDITATION ‘When we thinkof weather, wo often lookuptothe sky, but "toweather” means beingableto make it through the REPEAT Lupsanddownsoflfe. | work toward personalresiloncy by “TAM” romembering that my mind's ability to weather holds more MANTRAS power than any forecast. practice this through mindful ‘awarenessmeditation. Using mybreathasan anchor. alow These mantras help me start each day with strength ‘thoughts‘and physical sensations to strike my awareness ‘without getting ost intheircontent. Without grasping onto ‘thoughts andfeetings, lcanbetter separate them from tality. This pracess of checking inallowsme ta better Understand which thoughts to engage withas navigate the estat my day. The more webear ouringividual ability totranscendallofife'sfickieness, themarewe fostera collective resiliency that sour humanity. Jenny cise Yoga therapy candidate, Prema Yogalinstitute Geennyciise 12 vosasournat.con ‘and courage—no matter what m facing. Lusualy search Youle first thing when! get upfor"Morning AM ;ffiemations.” Then choose one based onhowlong have tomeditate. Common phrases repeat in these sessions ‘are lom powerful. am oved. jam safe. iam abundont. 1am blessed, lam fearless. iam kind Jam open toreceive. When begin my day with peace and positivity, Inoticemelearer ‘andcalmer when hardships arse. Lindsay Tucker Executive editor, Yoga Journal Boatinds.tucker