PEAK

THE ANNUAL
ENERGY
INVERSIONS WITH
DUNCAN

15 ISSUE
10
Essential
poses fo aching Skills
pregnancy Festive
Yogi Food

Instant Calmer:
200 hours Poses for Christmas
Is it enough?
ISSN 1837-2406
PLUS
DEALING WITH
INDECISION.
9 771837 240006

ISSUE 64
OR NOT.
A$8.50 NZ$8.50 inc. gst
All that we do at InYoga is inspired by our passion to help people live better lives.

Our focus is to guide people towards discovering a deeper connection to yoga, which
starts with our heartfelt studio classes. We created our urban warehouse yoga
sanctuary in Sydney’s Surry Hills as a training school to provide a platform that will
nurture the next wave of authentic and influential yoga and meditation teachers in
Australia.

We’re passionate about training and mentoring teachers who will

make a real difference in the world.
Drawing on years of providing wellbeing to the community, we have designed
programs that blend the ancient lineage of yoga with modern science and years of
personal teaching experience to offer a practice that is relevant and inspiring to people
living in today’s world.

We create teachers who are knowledgeable and passionate, and empower them with
the skills to communicate the sacred science of yoga in a modern context.

Our trainings exceed current industry standards of 200, 350 and 500 hours, but we
measure our success by the quality of passionate teachers who graduate from our
courses and go out to inspire and change people’s lives.

If you’re interested in living to your fullest potential, and supporting the people around
you on a path to greater wellbeing and happiness, please go to our website and learn
more about why we do what we do. Or, better still, call us directly at the studio on
(02) 9282 9282 and have a discussion that could change your life.

Yours in yoga,

Nicole Walsh & Rod Galbraith

Founders of InYoga

inyoga
Live. Know. Love. A Life InYoga

www.inyoga.com.au
 JANUARY 2o18

86
Peak Teaching
Duncan Peak knows a thing or two about
being a great yoga teacher. 10 SERENE SHAPES
Yoga for the silly season.
Acing Arm Balances
18 SPIRITUAL RITUALS
Take flight with conditioning techniques for
A day in the life of four full time yogis.
handstands.
20 SAVOURING SEVA
Community, Karma What Seva has to do with self love.
and Chai
22 CALM IN THE CHAOS
Discover the many ways to give back as a yogi.
Discover serenity over the holidays.
Waste Not, Want Not 32 THE GIFT OF GIVING
Creative tips to a waste-free kitchen. Teach your kids what really matters.
Lost in Learning 34 CHRISTMAS GIFT GUIDE...
Nicole Walsh explores the importance of A yogi’s guide to Christmas goodies.
continued education. 36 ASK THE EXPERTS
Sequencing Strategies Is 200 hours enough?
Annie Carpenter shares how teachers can
PRACTICE

20
facilitate deep self-enquiry.
82 HOME PRACTICE
From Heels to Handstands A prenatal sequence to stress less.
Can you ditch your 9-5 for a career as a yogi?
86 POSE OF THE MONTH
Understanding the How to move from High Lunge to Dhanurasana.
Essentials 90 ANATOMY
Fundamental foundations of anatomy and Lengthen and strengthen your hamstrings.

74
physiology.
PHOTOS: IAN SPANIER; MODEL: JODI BLUMSTEIN; STYLIST: MATTHEW PERIDIS;

Festive Feasts
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: MONTIEL; BOTTOMS: SPLITS59

Your guide to a very yogic Christmas.

58
24
Retreat to Rishikesh 64
yogajournal.com.au

82
A travel guide to the world’s yoga capital. 74
All I want for Christmas 36 10
Wondering what’s on a yogi’s wish list?
82
Magical Mexico
Indulge in self care practices from Sanara. ON THE COVER
january 2018

Photography by Lee Te Hira

8 ED’S MESSAGE 8 EVENTS 111 SUBSCRIBE

10 OM 12 IN THE NOW 99 DIRECTORY
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WITH BALI RETREAT
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 editor’s letter
With Thanks
THIS MAGAZINE has a lot of
moving parts. There are printers,
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people, freelance writers,
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folk the US parent magazine, to
name only some, but at the heart
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dedicated individuals who turn
ideas, passion and blank paper
(and pixels) into what you’re
reading now.
It takes a surprising amount of
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times a year. But we love what
we do. We love the connection,
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 connect
EVENTS

What’s
On So what events are you
going to over summer?
Leslie Kaminoff
Lost Paradise: a must for Sydney yogis

Back2Roots: Bellingen Wine and yoga: heaven

Lost Paradise and resolve to move forward anatomy, evolutionary movement,

Glenworth Valley, near Gosford
December 28-January 1
One of the most highly anticipated
yogi-friendly events of the year!
Think secret hideaways, glittering
late-night discos, inspirational art
and performance, celebratory
sounds, pop-up foodie offerings
and a glamping village nestled in
Tara Fitzgibbon nature by the water just an hour
from Sydney. And then there’s the
yoga! Headlining teachers include
Ana Forrest & Jose Calarco, Mark
Whitwell, Simon Borg Olivier, Nicole
Walsh and Mark Breadner. Yes
please! www.lostparadise.com.au
Mindful Morning
Melbourne December 13
Wake up with gratitude and dedicate
yourself to a morning of purpose,
with yoga and meditation with
some of Melbourne’s most
renowned teachers overlooking
Albert Park Lake, followed by a
yogajournal.com.au
positively. www.shriyoga.com.au
Back2Roots Retreat
Bellingen February 8-11 2018
Picture workshops including
asana, ancient yogic philosophy,
AcroYoga, Thai massage and clay
meditation all at a luscious
hideaway on the NSW mid-north
coast surrounded by rainforest.
Sound lush? Then this retreat is for
you! www.back2rootsretreats.com
Vinyasa in the Vines
Hunter Valley February 8-11 2018
Enjoy a little vino alongside your
vinyasa? We love the sound of this
indulgent journey of the senses,
held in pristine wine country and
offering asana, meditation, delicious
food and of course, wine. See
www.yogatt.com.au and search
Retreats.
Annie Carpenter 75 Hour
Teacher Training
meditation and classical
philosophy, Annie will guide
students to advance in their own
practice and become more
sensitive and intelligent teachers.
www.bodymindlife.com
50 Hour Yin Yoga
Teacher Training
Brisbane March 16-18 2018
Learn the art of yin over two
blissful weekends with the
lovely Tara Fitzgibbon, one of
Australia’s leading yin educators,
as she guides students to
breathe, rest and let go.
www.terrafirmayoga.com
Anatomy with
Leslie Kaminoff
Brisbane March 24-26
Leslie is the founder of The
Breathing Project, a New York City
based non-profit dedicated to
advancing educational standards
for yoga teachers and co-author of

nourishing, healing breakfast. See

www.eventbrite.com and search
for ‘Mindful Morning December’. A
special Mindful Morning to end 2017.
Resolve to Evolve: Yoga,
Meditation & Contemplation
to Start the New Year
january 2018
Sydney March 12-23 2018
If you love the article on page 58,
this training is for you. US based
Annie Carpenter is known as the
teachers’ teacher and has been
practicing since the 1970s.
A self confessed yoga geek of
best-selling book Yoga Anatomy.
Need we say more? A must for
yoga teachers wanting to enhance
their anatomical understanding
(and let’s be honest, that’s
probably most of us).
www.lkaustralia.eventsmart.com

Brisbane December 31
Join Julie at Shri Yoga for a 2-hour
yoga class combining asana,
contemplation and meditation to
8 reflect on the cycle that is ending
Got an event on?
Send your event details to jess@yogajournal.com.au
along with a high-resolution image.
 Y O G A T E AC H E R
TRAINING
"Suddenly you know... it's time to start something
new and trust the magic of beginnings."
- Meister Eckhart

World class teachers, beautiful state-of-the-art facilities and weekly community teaching
opportunities with options to create your own training journey.

Build the perfect foundation with our 200-hour teacher training course, a fully accredited
qualification with full-time and flexible study options.

S TA RT S O M E T H I N G N E W AT B O DY M I N D L I F E . C O M / Y T T
 om
PRACTICE WELL

Holiday
SETTLE SILLY SEASON STRESS WITH THIS QUICK, CALMING SEQUENCE
healing
THE HOLIDAYS can leave us feeling time poor and overwhelmed. During these tumultuous times we often forget one of
our most powerful calming tools – our breath. As you move through this gentle sequence, see if you can breathe deeply
right down into the pit of your belly. This will switch on your rest and digest, and after just a few minutes you will feel
your whole being begin to settle and release.

SAMA VRITTI PRANAYAMA –

Equal Breathing
This simple breathing exercise will leave you feeling almost
immediately calm. Sit comfortably using props to support you if
needed (a blanket or a bolster underneath the sit bones, or even
sitting on a chair). Close your eyes and begin to notice the natural
breath. As you feel your heart rate begin to settle, slowly count to
four as you inhale. Pause at the top of your inhalation, then count
four as you exhale – again taking a moment to pause in stillness.
If this counting feels too short, you can increase the count and
work your way up to a steady count of 10. Continue for 10 rounds,
starting again if you lose count. As you finish, allow the
breath to return back to its natural rhythm and notice
any changes in your body and mind.

ADHO MUKHA SVANASANA – PRASARITA PADOTTANASANA –

Downward Facing Dog
The benefits of this pose are endless. As well as giving your whole
body a deep stretch, it also calms the brain, helps to relieve stress
and headaches and creates energy. To come into Downward Facing
Dog, start on your hands and knees. Take a deep breath in, and as
you exhale begin to lift your knees up off the floor as you send your
hips towards the sky, straightening your legs. You might like to bend
one knee at a time to warm up your hamstrings at first, and as you
come into stillness, press your hands down into the earth, feel your
spine elongating and soften your heels toward the earth. Allow
yourself to ground as you experiment with the shape of the pose.
Try straightening your arms and bending
your elbows, straightening your legs
and bending your knees, and moving
yogajournal.com.au
Wide Legged Forward Fold
Forward folds are known for their ability to cool the body, and this
pose also helps to calm the mind, as well as beating fatigue. From
Downward Facing Dog, walk your feet towards your hands, then
slowly unwind to standing. Turn to face the long edge of your mat
and step your feet wide apart (about 1.5 leg lengths). Bring your
hands to your hips and check that the outer edges of your feet are
parallel with the sides of your mat. With a flat spine, take an inhale
to lift your chest, then exhale and bend forward at the hip creases.
When your back is parallel to the floor, release your hands below
your shoulders (using a block or prop to support your hands if
needed). To deepen into the pose, walk your hands in line with
your feet, or for something a little more restorative, take hold of
opposite elbows and allow your upper body to relax. Feel your

your shoulders towards and away spine lengthening and your chest reaching behind you for five to
from your ears – finding the 10 breaths. To release, bring your hands back to your hips, and
PHOTOS: YOTRAK; F9PHOTOS/ISTOCKPHOTO.COM

perfect expression for your with a flat back slowly come back to standing.
unique body. Stay for five
to 10 breaths. Once complete, take 10 breaths standing in mountain pose
with your hands together at your heart centre.
january 2018

10
 the latest
IN THE NOW
n k Yo ga :
Dr u
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It
Really.
York City
Yoga in New
Grey Lady Y o ga ” class.
h o st in g a “Drunk $30
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Bikram Choudhury Yoga has filed for bankruptcy, leaving legal claimants unlikel a day to day
his toes on yo ga , h e can
g drunk
to receive their awarded amounts. The lawyers for founder Bikram Choudhury, when h e’s d o in
plained.
es,” she ex
who built a worldwide yoga empire on a sequence of 26 poses in rooms heate touch his to
to 40 degrees, have declared $US50 million of liabilities with only $US1 million Cheers.
assets and invoked bankruptcy proceedings. A significant portion of the liabilitie
rise from legal claims of wrongful dismissal and sexual harassment levelled by
several of his staff and student teachers from his teacher training. An arrest
warrant for Choudhury was issued earlier this year. Choudhury remains at large,
Yoga on the fly
possibly hiding out in Thailand or Mexico. While some international airports
offer communal airport yoga rooms,
Yoga on the Fly is the first private
STUDY: airport studio with guided
Yoga Works to instruction via an iPad and Sound-Off
Stop Scoliosis headphones. Launched in November
at Denver International Airport in
Continuing clinical research Colorado, Yoga on the Fly is the
shows positive results for two world’s first ever in-airport private
yoga-like isometric manoeuvres yoga and meditation studio. The
to decrease scoliosis curves private mini-studios will include
(abnormal curving of the spine,) wireless headsets, yoga mats, and
Two clinical studies have both iPads with easy-to-follow instructional
have conclusively shown yoga
videos that’ll let you choose specially
can asymmetrically strengthen
targeted yoga, mindfulness,
the convex side(s) of the lumbar
and thoracic curves, which
or breath sequences.
markedly reduces both types of
abnormalities. The side plank pose
is used for lumbar curves and the
half moon pose for thoracic curves.
Scoliosis is a painful condition
that effects about 3-4% of the
yogajournal.com.au

population.

STUDY: Yoga Helps Cancer Patients

While on the subject of the positive health benefits of Yoga, a small study of
26 lung cancer patients, most of whom were in their 60s, found that yoga
helped improve their overall physical function, stamina and mental health
january 2018

and particularly their breathing. The participants took part in an average of

12 yoga sessions. The focus was on breathing and used chest openers.
Compared to a control group of patients who did not practice yoga, those
who did had higher scores on a six-minute walking test and more stamina
12 and a general sense of well-being.
www.divinegoddess.net

Byron Bay
Shop 3B, 1 Byron St
02 6685 7595

Bali
Seminyak
Jalan Raya Basangkasa
No 1200B, Seminyak
+62 361 730 498

Canggu
Jalan Raya Pantai Batu Bolong
No 69, Canggu
+62 877 61499345
 th l t t
IN THE NOW

Yogis Unite in India in 2018

The International Yoga Festival will take place from the 1st – 7th March 2018 in Uttarakhand, Rishikesh, India (see page
94), the birthplace of Yoga. Yoga Alliance Australia - International is one of the major sponsors of this year’s festival. This
internationally acclaimed, worldwide event is bringing thousands of Yogacharyas, teachers, students and seekers from every
corner of the globe to participate in this wonderful festival of Yoga. This year brings together more than 70 presenters, from
20 countries, giving nearly 150 classes, from 4:00 am until 9:30 pm. Ashtanga Yoga, Raja Yoga, Bhakti Yoga, Kundalini Yoga,
Iyengar Yoga, Vinyasa Yoga, Bharat Yoga, Deep Yoga, Shintoh Yoga and Somatics Yoga are jus
few of the more than 60 different offerings throughout the week. There are also classes
in meditation, mudras, Sanskrit chanting, reiki, Indian philosophy and much more.
Further, spiritual discourses will be held by revered spiritual leaders from India and broad.
For further information and to register go to www.internationalyogafestival.org

    

Listen to your gut
Speaking of the immune system, Dr Peter French
has studied the connection between immune health
and the gut since 2002 and is vouching for the
effectiveness of a new probiotic by Bioxyne
Limited – an Australian company who have launched
products containing PCC, “a bacteria that has been
demonstrated in Australian studies to boost immunity
and improve gut function”, says French. If you’re one
of the many who knows that gut health is important
yogajournal.com.au
but isn’t quite sure why, French offers a simple
explanation. He says, “The human intestinal tract is
colonised by trillions of bacteria, the composition of
which is critical for normal functioning of the healthy
gut. When the good gut bacteria are outnumbered by
the bad, a range of gut problems can occur. However,
recent research shows that the gut bacteria also affect
our general health. Diseases and conditions such as
january 2018
obesity, liver and kidney disease, immune disorders,
and even anxiety and mental health issues can be
affected by our gut bacteria. The composition of the
gut microbiome is therefore critical to health.” Learn
14 more at www.bioxyne.com
3
Study explores the
dangers of yoga
If you’re reading this, you know how much good yoga can do. But is yoga in
the modern world doing more harm than good? According to new research
from the University of Sydney, on a physical level, the answer might be yes.
Of the 354 mostly middle aged yogis examined in a study (from beginners to
advanced practitioners), ten percent reported having new musculoskeletal pain
and twenty one percent said pre-existing injuries were made worse. Why?
“The upper extremities are not designed to bear a lot of weight for long
periods of time” says Associate Professor Evangelos Pappas. But the yoga
community needn’t despair – these injuries are preventable. The study
concluded that although yoga can cause musculoskeletal pain, “participants
PHOTOS: XXXXXXXXXXXXXXXXXXX
may benefit…by informing teachers of injuries they may have prior to
participation. Yoga teachers should also discuss the risks for injury with their
students.” The study illustrates the importance of finding a well-qualified
teacher who steers lear of a dogmatic approach and instead works gently and
mindfully with each student’s individual body. To see the full study, head to
www.bodyworkmovementtherapies.com and search for: Musculoskeletal
pain associated with recreational yoga participation.
Christmas day yoga festivities
Just because it’s Christmas, doesn’t mean you have to miss your practice.
Check out these beautiful spaces offering classes on the 25th of December:
Egg of the Universe – Sydney
All money raised from Egg of the Universe’s Christmas morning
donation yoga class will go to A Sound Life charity. From 8-9am Carly
Boscheinen will guide students through a fun and simple flow to awaken
bodies and hearts for a day of celebrations. Check out ‘what’s on’ at
www.eggoftheuniverse.com
Warrior One Yoga – Melbourne
Warrior One Yoga will add Christmas sparkle to classes by teaching a fun
practice and hiding presents under the yoga mat. And you never know,
Dustin Brown may even dress up as a Yogi Santa Clause this year! 
Classes are 7:30am and 9:30am for Vinyasa Flow, and 10:45am for Yin.
www.warrioroneyoga.com
Yoga Barn - Ubud, Bali
Escaping the Christmas chaos and heading to Bali this year? Well, you’ll
be sure to get your yoga fix there - every damn day! Choose from a number
of classes, from Tibetan bowl meditation to Kundalini and more.
www.theyogabarn.com

Christmas nut loaf

Impress the whole family with this simple, vegan nut loaf on Christmas day!
Serves 4-6
1 medium sized onion or 1 small leek, chopped Pre-heat oven to 180 degrees.
30 ml vegetable oil Saute the onion or leek in the
2 tsp savoury yeast flakes oil until soft, not browned.
225g chopped mixed nuts Combine all of the ingredients
2 tbsp ground almonds together in a bowl.
100g wholemeal breadcrumbs Transfer into an oiled
1 tbsp sage ovenproof dish and bake for
Pinch cayenne pepper 30 minutes until golden brown.
Salt and pepper to taste For more delicious, festive food
inspiration, head to page 74.
 the latest
IN THE NOW

A
VERY
VEGAN
CHRISTMAS
–
WHAT YOGIS EAT
Want to incorporate some vegan goodness
into your Christmas day but not sure where
to start? We asked our yogi friends for their
go to festive favourites!
Breakfast:
Smashed avocado and olive oil on toast
Lunch/Dinner:
Nut loaf with roast vegetables and lots
of salads
Desert:
Vegan cheesecake
Snacks:
Fruit salad, vegan chocolate (we love The Chocolate
Yogi!), raw vegetables with dips, kale chips

Mixing with the Right People?

YogiMixer was established in California over 10 years
ago to bring together like-minded individuals. Since
then their yoga community has grown so they developed
an app to connect yogis all over the world. And to find
romance, create new friendships and establish business
connections. Their community is run by yogis for yogis.
Their Australian YogiMixer community is rapidly growing
and is in the process of organising events to enhance
yogajournal.com.au

that connection. They bring both business and pleasure

to yoga lovers from Sydney to Perth and everywhere in
between.
They recently established the Marketplace which enables
users to find everything from cafes to studios to services
and things that appeal to the yoga-loving crowd. Their
listings are complimentary to empower conscious minded
january 2018

entrepreneurs to share what they have to offer with locals

as well as worldwide. This ensures yogis can find every-
thing they need in one place. www.yogimixer.com

16
 th l t t
MEDIA - TEACHER TRAINING SPECIAL
IN THE
The ultimate yoga student and teachers’ resource library – from the classics to
modern interpretations of the ancient philosophies
The classics
Patanjali’s Yoga Sutras
Patanjali laid the foundation of what
yoga is based on today – the 8 limbs.
His 196 Sutras give an insight into
asana, ethical guidelines for life,
overcoming the ego and moving
towards enlightenment. Radiance
Sutras by Lorin Roche is a beautiful,
modern translation.
The Bhagavad Gita
The 700 verse Hindu scripture in
Sanskrit is part of the epic Hindu
Mahabharata, and tells a magical
story of war and peace in ancient
India and Krishna’s guidance on
how to live a yogic life.
Hatha Yoga Pradipika 
Written by Swami Svatmarama,
this classic includes postures,
purifying practices, mudras,
bandhas and pranayama, as well
as an explanation about awakening
kundalini and technical overviews on
how and why yoga postures are
practiced.
Autobiography of a Yogi 
Paramahansa Yogananda led an
extraordinary life – he found his guru
at a young age and became a monk,
and in the 1920s was one of the first
Indian yogis to visit the USA and
establish teachings in the West.
Asana Pranayama
Mudra Bandha
By Swami Satyananda Saraswati, this
text provides illustrations, directions
and information about the chakras as
well as a therapeutic index for doctors
and yoga therapists.
KNOW
Modern essentials
Light on Yoga
A fundamental for any serious Iyengar
yogi, B.K.S Iyengar provides more than
600 photos on asana and pranayama,
Light on Yoga is a full and practical
guide for both beginners and advanced
students.
The Heart of Yoga
By T.K.V Desikachar, the son of Sri
Tirumalai Krishnamacharya, this
modern classic is essentially about the
relationship between student and
teacher. If offers an illustration of his
father’s system as well as his own
approach and a step-by-step sequence
for developing a comprehensive self
practice.
The Key Muscles of Yoga
By Ray Long, this book outlines
essential functional anatomy in yoga.
Meditations on Intention
and Being
Rolf Gates provides inspiring yogic
wisdom – perfect as a teaching aid to
read during Savasana.
Teaching Yoga –
Exploring the Teacher
Student Relationship
Donna Farhi deals with the ethics of
teaching yoga and invites sincere
enquiry into circumstances that
inevitably arise in the context of
teaching.
Yoga and the Quest
for the True Self
Written by Stephen Cope, this book
reads like a novel, synthesising yogic
and western psychological wisdom.

LI F E
From jet setting to juggling home life with teaching, 4 world-renowned
yoga teachers share what life really looks like as a full-time yogi
SEANE CORN –
Yoga Teacher
and Co-Founder,
Off the Mat,
Into the World
Q - What’s the best thing about
being a yoga teacher?
A - For me, there is nothing more
amazing, intimate and creative than
facilitating sacred space and being a
part of someone’s healing journey.
It’s a magical process, and I mean
that literally, as magic is often defined
as “shifting energy at will” and that
is exactly what happens when we
practice yoga.
It’s a privilege to bare witness to
such a personal process and to be
allowed to have a front row seat to
someone’s transformational journey.
It is something I am so grateful for and
hope never to take for granted.
Q - What does a typical day in
your life look like?
A -Because I am on the road so often I
do not have a typical day because it’s
always dependent on a few different
factors. What I can tell you, no matter
where I am, I have 7 non-negotiable self
care practices that I commit to so that
the work I do is sustainable.
Everyday I do yoga, meditate and
pray. I make sure my diet is nurturing
yogajournal.com.au
and nourishing and that I get the sleep I
need. Each week I commit to working
with my spiritual guide or therapist
one-on-one so as to process what is
coming up and challenge any limited
beliefs. Lastly, I try as often as I can to
incorporate play; which I am not great
january 2018
at, but recognise it is essential for
cultivating joy. These are the things I
do daily and weekly to ensure I show
up in my teaching and life with more
18 patience, acceptance and love.
A D AY I N T H E
GABOR
BUKOVINSZKY –
Yoga Teacher
and Director,
Yoga Flame
Q - What’s the best thing about
being a yoga teacher?
A -The special thing is the service.
Being there for students, helping
them with their physical practice
and health, guiding them through the
psychological and spiritual aspects of
yoga and encouraging them when in
doubt.
Q - What does a typical day in your
life look like? And are there any special,
yogic rituals you integrate into your
daily life?
A -Most days wake up at 5:18am -
sometimes earlier, rarely later. My
morning ritual includes breathing
exercises, Sun Salutations, an exercise
called Lymphasizing (which is
basically jumping up and down to
cleanse the cells and energise), floor
poses, inversions, bandha work and
Nauli Kriya (that strange looking
abdominal massage), incantations
(where I recite some special
words for the day), my mantra
and meditation. This can all fit
into 20-45 minutes. I also do short
meditations throughout the day. I do
all this to energise myself and for total
focus, so I can direct my mind and be
in charge with that and for a healthy
strong body. Throughout the day
I teach, coach and take care of the
household. I feel that by having a
practice I am more present, and
am a better listener, teacher, father
and husband. I even love myself
more which I believe is key
to all of us to love others
and life itself.
BIANCA
MACHLISS –
Yoga Teacher
and Director,
Yoga Synergy
Q - What’s the best thing about
being a yoga teacher?
A - The fantastic students! When
someone’s life gets inspired, helped
or changed by coming to classes -
and they let you know. Sometimes
its hard to tell and not so many
people give feedback, but sometimes
years later they tell you what a huge
impact you have made, and that
feels so special. The actual art of
teaching keeps you really present
which is really what yoga is about -
being in the present moment.
Q - What does a typical day in your
life look like? And are there any
special, yogic rituals you integrate
into your daily life?
A - It’s always fun, but every day in
the week is different. I’m a mum; so
there’s lots of kids, home stuff and a
list a mile long. I run the business
Yoga Synergy - so there’s a lot of
emailing and phone calls. I also have
a dog - so she gets a walk, then at
PHOTO: DESAART/ISTOCKPHOTO.COM
either end of the day there’s some
yoga teaching - where I get to do a
bit of my practice too. One class per
week is a practice class to music,
which I love. Then at night I
meditate before bed!
 LOUISA SEAR –
Yoga Teacher and
Director, Yoga Arts

Q - What’s the best thing about being a

yoga teacher?
A - One of the best things of being a yoga
teacher for me, is sharing the amazing wisdom
that yoga is. How amazing is that? What an
incredible subject! To be able to understand the
self, to evolve to be a better person and for the
wisdom to translate into our daily lives. For as
long as I can remember this love of ‘truth’ has
been with me - so to be in a position to teach it,
to be reminded, to constantly be delving deeper
into these mysteries with others, is more than
humbling. It feels like a privilege. 

Q - What does a typical day in your life look like?

And are there any special, yogic rituals you
integrate into your daily life?
A - My regular day begins anywhere between
5 to 6.30am depending if I am teaching or not.
When I am not teaching it starts with the usual
essentials – shower, cup of hot ginger, turmeric
and lemon tea, meditation, pranayama, asana
and breakfast. I then get onto some of the daily
jobs (depending on where I am) like organising
trainings, classes and workshops. Some research
and study. Managing a yoga retreat centre,
hobbies, creative interests like making natural
oils and balms and cooking - I love to cook
wholesome natural food, particularly Ayurvedic
Indian inspired. It never feels complete unless I
spend some time in nature - this might be going
down to the creek and sitting on a rock at my
home in Australia, meandering through the rice
paddies if I’m in Bali, or walking on the beach
where ever I am. These days I prefer not to fill up
every minute of the day, and make time just to
hang out with friends and my partner and
enjoy the very simple things. 
 om
PRACTICE WELL
STRONGER
together
Hala Khouri reflects on the meaning of seva.
WHEN I WAS A new teacher, I
volunteered to teach yoga to teen girls at
a Boys and Girls Clubs location in
Venice, California. In addition to yoga,
we’d also do art projects and talk about
issues that affect young adults, such as
low self-esteem. Negative body image
had been a big struggle for me as a
teen, and I’ve often thought about how
learning yoga back then would have
helped me regulate my emotions and
reframe my insecurities. So, I made
body image the theme of one of our
classes and devised an art project to help
yogajournal.com.au
the girls honour and love their bodies
just as they were. Armed with poster
board, pastels, and stacks of magazines
containing inspirational messages about
self-love, I opened the class with some
questions I thought would segue to my
planned project: “How do you feel about
january 2018
your body?” “Do you ever try to change
the way your body looks?”
The girls—who were all different
shapes and sizes—only stared at me
20 with confused expressions and then
unanimously responded with
statements like, “I love my body;” “My
body’s amazing.” I was shocked and
embarrassed that I’d come in acting like
an expert on an experience that was
different from my own. I hastily
scrapped the art project and went
straight to practicing yoga.
Looking back, I recognise the deep
impact those girls had on me. They
showed me the importance of setting
out to help others, not from a place of
distance or separation, but rather by
making a connection with people,
getting curious about their experience,
and staying open before deciding what
to offer. It’s a lesson that comes to
bear for me all the time.
For instance, a few years ago I
was asked to offer counselling and
information on trauma to a group of
gang interventionists, all former gang
members who had struggled with
addiction, violence, and incarceration.
Their life experience was completely
foreign to me. I grew up in an
upper-middle class, white community
where people who struggled with drugs
were sent to rehab, not thrown in jail.
Most people in my community had
stable jobs and felt protected by law
enforcement, not targeted by them. So,
before starting counselling or offering
self-care techniques, I knew I needed to
listen more than I spoke. Their stories of
resilience, perseverance, pain,
forgiveness, and faith were incredible.
But I never would have heard them if I’d
positioned myself as an outside expert.
I often refer to this quote from Lilla
Watson, an Aboriginal elder and social-
justice activist: “If you have come to help
me, you are wasting your time. If you
have come because your liberation is
bound up with mine, then let us work
together.” When Watson said that our
liberation is bound, I believe she was
speaking to the fact that no one is free
until everyone is free. How can I enjoy
the privileges afforded to me knowing
that not everyone else has the same
privileges? Or worse, that some of my
privileges come at the cost of the
well-being of others? It can feel
overwhelming to think about these
things, but if I want to continue my seva
work, it is necessary. It has also led me
to redefine, or at least reinterpret, the
word seva.
While the direct translation of seva is
“selfless service,” I’ve come to realise
that there is no such thing. It’s vital that
we let our interactions with people
touch into our own vulnerability.
Otherwise, we inadvertently create
separation and even a hierarchy—which
foolishly implies we are the one with
something to offer. True service is about
acting in a way that recognises the
humanity in each of us, despite our
PHOTO: RAWPIXEL.COM/SHUTTERSTOCK; ROBIN CLARK
differences—a way that acknowledges
the pain and the strength we share and
sees everyone as deserving access to
basic human needs. Ultimately, it is our
mutuality that will allow us all to heal.
Hala Khouri is a yoga teacher
and somatic counsellor in
Venice, California, and
co-founder of Off the Mat
Into the World.
 om
PRACTICE WELL
SERENITY Now!
By Carrie-Anne Fields YO U R S I L LY S E A S O N S U R V I VA L K I T
WHO REMEMBERS THAT EPISODE on
Seinfeld when George’s father Frank
keeps exclaiming ‘Serenity Now’,
intending on bypassing his frustrations
and find a lasting solution to inner
peace? Of course by the end of the
show he explodes and destroys
everything in his path! Such is the
trap for many yogis who only use
affirmations and positive thinking
without actually acknowledging how
they truly feel. This Silly Season, let’s
commit to both serenity and keeping
it real!
Being a yogi often means being highly
sensitive to energy which has its huge
advantages and also it’s a reminder to
protect your aura when around large
groups of people, or out of your
normal peaceful routine. If you get
overwhelmed easily when not given
enough time alone to spiritually
recharge and don’t understand some
of the crazy out-of-control behaviours
that may accompany the ‘silly’ season,
here’s some tips to stay centred
amongst all the parties and big family
gatherings.
1. Don’t force yourself to be nice. Rather
choose to see everyone as perfect in
the eyes of LOVE and through this
awareness, you will naturally find
conversations with others will be
empowering and you will be able to
see the good in all. You will truly feel
and know that everyone is doing the
best they can with their current level
of awareness.
yogajournal.com.au
2. Choose not to pretend. One of the
interesting dynamics of being with all
your family all at once on Christmas Day
is you don’t know which ‘personality’
to put forward, since we unknowingly
become a different character for different
january 2018
people. You may behave one way with
your Mum, but a different way with your
brother, different again with your cousin
- you may be loving with some family
22
members, hurt by some and
competitive with others. It’s exhausting
and leads to big frustrations and often
family disagreements. So just do you!
Authenticity is not only a relief for you,
it silently conveys to everyone else
just to be themselves. Talk about your
successes and your failures - we all have
them, so keep it real and watch the
positive response you receive.
3. Avoid buying into others’ egos. Ego
behaviour is not just big-noting - it also
includes victim mentality (feeling sorry
for oneself), negative belief systems
(the world and people are ‘terrible’),
views that others’ are better off
and more. If you feed others’ ego
projections, you make their stories real
when in fact the ego is based on illusion.
This isn’t an easy task but do your best
not to agree with ego-based stories
you hear from others. Rather talk
about all the good you have
encountered throughout the year.
4. Take responsibility if someone
irritates you. The way to stop the
endless pattern of being annoyed by
certain people is to accept they are in
your life to teach you something.
They may also be a reflection
of the parts of yourself (albeit in a
smaller way) that irritate you about
yourself. Oh, this one takes courage to
apply but is well worth owning your
stuff and transcending it!
5. Honour your True Self. Say no when
you need to honour yourself first.
You don’t have to go to every event,
function or party over the festive
season. If you need rest or time
out to find your centre, you have the
PHOTO: AVESUN/ISTOCKPHOTO.COM
right to put yourself first. Turning up to
something that you are resisting actually
blocks your energy field and can make
you sick. It’s not selfish to say no.
Many magical moments for the festive
season to you all and SERENITY NOW!
 TEACHER TRAINING 2018
with International & Guest Teachers
HOSTED BY EGG OF THE UNIVERSE

January 23 - January 28, 2018

Embodied FlowTM Yin Yoga Teacher Training with
Dr. Scott Lyons & Satu Tuomela
50-Hours (100-Hours with homework)

February 14 - February 18, 2018

Safe Sequencing & Hands On Assists
Teacher Training with
Les Leventhal
50-Hours

March 24 - March 31, 2018

Meditation Teacher Training with
Mark Breadner, in Bali
50-Hours
August 6 - August 31, 2018
Teacher Training with Mark Breadner
200-Hours

May 25 - June 3, 2018

Yin Yoga & Mindfulness (Level 2) Teacher Training
with Sarah Owen
50-Hours
October 19 - October 28, 2018
Yin Yoga Teacher Training with Sarah Owen
50-Hours

November 2 - November 9, 2018

Embodied FlowTM 5-Day Immersion
and weekend workshops with
Tara Judelle

Subscribe here for more info:

EggOfTheUniverse
www.eggoftheuniverse.com/TT2018
@eggoftheuniverse and receive a $50 credit towards any
Teacher Training or Immersion in 2018.
 T E AC H TO
Yogi superstar Duncan Peak shares his
10 secrets to being a great yoga teacher
Let go of the need to be liked
The need to look good and have others’
approval is everywhere in society, and
something I see frequently in teachers as
well. They want to be liked, and so spend
much of their time trying to prove
themselves to others. Their classes are
so focused on gaining approval, that
they forget the real reason people
come to yoga – transformation. For
transformation to occur, we must
confront those things about ourselves
that we believe are lacking or in excess,
and build or balance those characteristics.
As a teacher, to facilitate this transformation
in students, you must have compassion
but also the willingness to challenge
people, ask confrontational questions
and spark enquiry. To really do this
effectively, we must drop the approval
game and do what’s needed for our
students to learn – and sometimes that
may mean ruffling a few feathers.
Learn anatomy and physiology
Having a basic understanding of A&P
(anatomy and physiology) is essential for
the modern yogasana teacher. I say
yogasana because hey, if you don’t move
people then it’s not so relevant. But
yogajournal.com.au
modern yoga teachers are mostly yogas-
ana teachers, and a lot of students and
teachers are drawn to the practice for
physical reasons. Having an understand-
ing of A&P allows you to safely approach
advanced asana, cue students effectively
and also understand posture in balances
january 2018
that can be improved through sensible
practice. It can be a chore, but it will
allow you to sequence with an anatomi-
cal intelligence that leaves students
24 feeling balanced in savasana.
YO U R
Create inspiring poetic rhetoric
in classes
I’m not sure why so many teachers
struggle here. Maybe its because public
speaking is the number one scariest
thing to do in the world! Well, public
speaking authentically about a subject
even the teachers find difficult to
practice must trump mere pubic
speaking alone. So I get it, creating a
poetic rhetoric that inspires the hearts
and minds of students can be insanely
difficult, revealing and scary, but it can
also touch people deeply. Leaving a
spiritual legacy is about leaving a message
inside a person at the end of class.
Learning basic public speaking
structure and delivery can help you here
if you are not naturally inclined. And
once you have mastered this art and feel
inclined to philosophise throughout the
entire class, remember that ‘space’ is
also an important element.
Make sure the topic you are
presenting for people to consider is well
researched, logical, spiritual in essence
and presented in a way people can
follow. Do that and you will rock the
house every time.
Balance the elements
I always find that my best classes are
when all the elements have been
balanced – earth, fire, air, water, space.
The Earth element in a yoga class
represents grounding. Good breath cues,
alignment and a grounding dialogue is
what brings students out of their mind
PHOTO: LEE TE HIRA
and into their bodies.
Fire tends to be more confrontational.
Whether in a dialogue such as ‘have
a good look at yourself’, or a strong
 “It will always help a yoga teacher to have a basic
understanding of business, brand and social media. This
will also help them to understand their own value”
flow that challenges (yet includes)
everyone.
Air for me tends to be the lightness
in the class - the occasional laugh, or
light philosophy that touches hearts.
Water is poetically delivered
with fluid movements and smooth
transitions. It creates an environment
where students can create deeper and
deeper Dharana (concentration)
experiences in the body and mind.
Space/Ether is the element that goes
out of balance way too often. Be careful
not to ramble. Sutra-fy your dialogue,
be essential, use minimum words with
maximum impact and let students have
space to process, receive, download and
assimilate what they are learning.
Preaching can be good, but if you force
your message or your alignment cues,
the element of space suffers.
Don’t be too creative
What I love about a great teacher is they
bring the same boring old breath and
down dog to life, day after day. In some
ways it’s easy to be creative, but that’s
not always effective. Being super creative
is often a need of the teacher, not the
student. Some of the biggest and best
yoga styles in the world stick to one
sequence for years! There is so much to
be said for students being able to create
familiarity with a sequence so they can
evolve past just listening for what is
next. Learn to be a teacher who can
bring the classical postures to life
without the need to be overly creative.
Stay inspired
One of my early teachers said to me,
“Duncan, forget about inspiring
everyone and just focus on staying
inspired yourself”. Lead by example
and make time to do the things that
inspire you, which will in turn help to
inspire others.
Develop a good understanding
of business
The business side of yoga often
challenges teachers. Don’t get the
business of yoga mixed up with teaching
yoga. Businesses are businesses -
they can and should have great values
directing them but they need to be run
as a business. Yogis sometimes have a
very confused understanding of business
and what it means to create a platform
where your teaching can touch many
people.
It will always help a yoga teacher to
have a basic understanding of business,
brand and social media. This will also
help them to understand their own
value and hence avoid being taken
advantage of. I am all up for charity -
but if you want to be charitable, teach
students that can’t afford to pay. There’s
no need to give away classes to
millionaires at your own cost.
Lift other teachers up
We get great by making others great.
Try let go of feelings of competition, and
allow everyone to stand in the light.
Don’t judge other teachers, styles or
philosophies - we all started at one
point. Generally the generation before
us thinks what we are doing isn’t yoga,
just like the generation before them - all
the way back to the original Rishis who
intuited the wisdom. Interesting thing
to ponder - All yoga, all GOOD!
Be willing to evolve
This can be very difficult and testing to
do in an evolving industry. Once we
discover who we are as a teacher, it
seems we need to recreate ourselves
if we are to continue to evolve. Staying
stagnant isn’t an option; we are bound
by action so we might as well focus on
true self-study and evolution (svadhyaya),
even when it contradicts things we have
stood for in the past. We must be willing
to be humble and willing to be a student
time and time again.
yogajournal.com.au
Teach yoga as it applies to
others, not to you
A good yoga teacher teaches yoga as it
applies to themselves, how they feel,
what is effective for them and what
they believe is right. But a GREAT yoga
january 2018
teacher sees what the student needs and
delivers teachings in a way they can
learn from, as it applies to them.
Forget about your Self, and focus on
your students. 25
 Ace your
inversions
Arm Balance Conditioning Techniques in
Preparation for Handstands with Duncan Peak
IN MODERN YOGA CIRCLES, arm balances are a regular part of classes and so many
students aspire to nail the handstand (Adho Mukha Vrksasana). However, a lot of
the movements used in an everyday vinyasa yoga class may not actually condition
you for safe advancement into these fun, challenging and inspiring asanas.
When practicing handstand, it’s super important that your body is prepped
correctly to support you with strength and stability. Here’s an arm balance conditioning
sequence that you can do at home or integrate into any of your classes to increase
scapula mobility, stability and a rock-solid core to get you handstand ready!
yogajournal.com.au
january 2018

PHOTOS: LEE TE HIRA

26
SCAPULAR MOBILITY IN SIDE PLANK
STAGE 1

Adventure Retreat
All levels of ski bums, powder hounds,
yogis & landscape lovers welcome….
A unique chance to practice
yoga/meditation + ski/snowboard
immersed in Japanese culture.
Fresh mountain air, crisp blue skies,
delicious cuisine, traditional Japanese
onsens (thermal baths) all enjoyed
STAGE 2 by like minded souls with a kindred
sense of fun & adventure.

Feb 8-15th 2018

the retreat includes:
> Daily morning power hour yoga and meditation
> Daily Apres Yin yoga
> 7 nights ski in/ski out Luxury Accommodation
> 5 day mountain lift pass
> Delicious Breakfasts
> Welcome & departure meal
In this pose you want to be doing big circles with your scapula, while keeping the spine in > Japanese onsen experience
neutral and maintaining balance through the posture. Keep the alignment strict with the wrist, > Adventure of a lifetime (flights not included)
knee and both feet on a tight rope line – it makes it humbling and challenging to balance.
Rotate the scapula in all directions, under appropriate load to build mobility and strength.
Progress to doing this with the top leg off the ground or in full Side Plank with the upper arm
forward. It’s fun for students in class. If you’re a teacher, line students up to the long edge of
their mat and have a laugh when we all over!

SHOULDER FLEXION MOBILITY IN

ANAHATASANA

So many people try to do handstand and end up with banana back (a big bend in the spine).
This may be due to a lack of core stability (if so, practice the dish more!). However, a lot of the
time it is due to tight anterior muscles (around chest and shoulders) that won’t allow them to
raise their arms above the head without back bending to do so. To hold a straight (and hence
easier handstand because of bone-on-bone weight transference) we must be able to raise the
arms (shoulder flexion) so the biceps are next to the ears without allowing the spine to move
away from neutral. If you can’t do that, integrate Anahatasana or other shoulder openers to
increase range as you build shoulder stability.
For more information about the retreat
visit Laurahumphreys.com
or 0481 866 654 @laurahumphreysyoga
 STAGE 1 TABLE TOP SWING
THROUGH
These are great for developing the posterior
muscles that stabilise the scapula as well
as building a strong core. Start in table top
(stage one) and really engage the shoulder
blade muscles to lift the chest, then swing
your buttocks through without touching
the ground and draw your forehead to
your knees. As you progress you can really
challenge the core and try to move into an
L-sit (with the ankles off the ground).

STAGE 2

STAGE 1 THE DISH

Any gymnast or acrobat has done these
until the core screams! This is the full
position, but bend the knees and bring the
arms by the side to reduce the load and
perform the move at the appropriate level.
Once in position, lock the whole body (as
if it’s been filled with super glue) and move
as one unit, gently rocking back and forth in
small movements - keeping the core locked
down. Rock for ten seconds to minute-long
sets and you’ll feel your core start to fire up
and be ready for the stability required to
hold handstand.
STAGE 2
yogajournal.com.au
january 2018

28
 0W[\QVO)AWOI:M\ZMI\'
T he idea of hosting your fir st retreat can be both daunting and exhilarating. T he
fir st thing to consider is the venue. Hotel Komune Bali ticks all the boxes. Beautiful
s u r rou nds, e pic food, 5 st a r t r ai ni ng f a c i l i t i e s a nd l u x u r y a c c o m m o d at i o n.

Accommodation
The comfort of your guests is crucial. Komune
features 66 impressive 4 star rooms as well as 1,2
and 3 bedroom villas plus 38, 5 star beach front
pool suites.

The Health Hub

Delicious, fresh and healthy food and world class
health and wellness facilities. This is the Health
Hub. A child free area where our award winning
chefs cater to your dietary requirements. Located
next to our 25m lap pool it’s the perfect place
to enjoy a cold pressed fresh juice after a
morning yoga session.

The Facilities
Our Health Hub facilities include 3 large yoga
shalas a fully equipped functional training gym,
sports ground, spin bikes, barre and pilates
equipment plus a full service spa for those
looking to relax and unwind with a massage or
some beauty therapy.

For more info head to:

komuneresorts.com/keramasbali
or email us at
gm.bali@komuneresorts.com
 HANDSTAND KICK-UPS
These are great fun to practice outside
on the beach to see if you can get a bit of
hang time before you bust it out in a busy
class. Start with the key alignment of the
shoulders:
1. Hug thumbs to centre
2. Push the floor away
3. Wrap the triceps back
4. Broaden the collarbones
Without getting too anatomically geeky,
the above cues are designed to turn on
all the muscles that stabilise the shoulder
under load. When you kick up, use the
upper leg to lean and propel you up
rather than jumping with the bottom leg.
Ensure you’re bracing your core like the
dish pose and in this variation, keep the
lower leg bending into the chest to
ensure you don’t kick too far over.

Important Note: when the arms are above the head such as in handstand or even downward dog, the scapula upward rotates so that the
humerus bones articulate better with the glenoid fossa (shoulder joint). In simple terms, the shoulder blade turns up so the head of the arm bone
can press into the shoulder socket better (more stability = less chance of injury). The shoulder girdle should lift, not draw down the back when the
arms are above the head. The scapula should be encouraged to upward rotate, not downward rotate, while the arms are above the head under
load. This is something commonly practiced incorrectly in yoga circles. You should stabilise the shoulder blades by using muscles that draw the
shoulder blade down the back, but the scapula should stay in an upward rotated position (not downward rotated). Even in a pose like Warrior 1
you can practice this upward rotation of the shoulder blades and lift of the shoulder girdle whilst not under load. A simple cue or teaching tip is to
lengthen the outer border of your shoulder blade while drawing the inner border down your back, then lift the whole shoulder girdle but keep
the back of the neck long.

THE HANDSTAND (ADHO MUKHA VRKSASANA)

Once you’ve mastered all of the above
you‘ll be conditioned to do handstands so
much easier. In the handstand, the use of
the finger tips, wrist and forearm muscles is
huge. Try to use the fingertips and the heel
of the hand to stop the feet moving forward
or backwards, to help you balance. Ensure
you’re also doing the shoulder stabilising
cues - dish pose with your core - and
squeeze the glutes and adductors so the legs
are solid. Once you’ve done this then the
yogajournal.com.au

finger tips and wrists will be able to move

your body back into alignment (over your
shoulders and wrists) so you don’t fall.

Note: use a wall and always practice good

form with a neutral spine. Try not to get into
the habit of a banana back when holding
january 2018

the handstand. Open the shoulders, build

scapula mobility and stability, work on
forearm and hand strength and nail that dish!

30
Om
PARENTING
A Time for
G iving
Teach your kids what’s really important this Christmas
By Loraine Rushton
WHAT’S THE MOST IMPACTFUL present
you can give your child this Christmas?
When we think of presents we usually
think of receiving, but maybe the best
present is giving.
Of course all kids love receiving
presents, but teaching them the joy and
meaning of giving will last long after the
holiday season is over. As adults we
experience the pure joy of watching
children from the moment their faces
light up when they see a gift to them
unwrapping and delighting in what’s
inside. We also see the happiness when
children hand a present over to a friend
and watch them share the experience of
joy, delight and happiness. But they
get an added bonus when doing this–
yogajournal.com.au
studies show that when we focus our
attention on others and give a gift, our
happiness levels increase, we develop
compassion, connection, awareness and
it builds self-confidence, self-esteem
and a greater level of responsibility.
Who doesn’t want this for their child?
january 2018
What a perfect time of year to instill
these in children so the real gift they get
is the knowledge of how to cultivate
happiness, kindness, compassion and
32 confidence by simply helping others.
5 WAYS TO TEACH
THE ART OF GIVING
MAKE A LIST
Empowerment begins the moment
you involve your family in the decision
making process of how you wish to
serve. Schedule a time when you can
all sit down and make lists of how
and who you would like to help. An
easy place to start is listing all your
neighbours who are elderly or
struggling in some way, then make
lists of how you can help them.
This could be your yearly Santa
Service List.
GIFT YOUR TIME
Find out what interests your child. If
they love animals, maybe look for a
local animal shelter and volunteer for
a day in the holidays. Maybe they love
the outdoors, so find out when your
next local environmental group is
meeting for a clean up and spend
time with like-minded people while
teaching your child the satisfaction
and power that comes from taking action
to help the planet. Children love being of
service and helping. In the book,
Teaching Your Kids to Care, author
Deborah Spaide says that volunteering
gives kids “the chance to experience the
deeply rewarding payoff that comes
from making someone else happy.”
DO AN ANONYMOUS
GOOD DEED
In the spirit of Christmas, teach
children the joy of giving to others
simply knowing that their lives will
be better because of you. A fun exercise
I teach in my childrens’ yoga training
courses is to make a Kindness
Card. On the front write the words,
‘Kindness Card,’ and on the back, write
the words, ‘Please pass this gift of
kindness on.’ Then encourage them to
think up random acts of kindness that
will make someone smile. It could be to
buy their teacher a bunch of flowers, or
leave a crystal on the desk of a student
who is sad or having a tough time.
PHOTO: SUSAN HUGHES
HOST A YOGA PARTY
This is my favourite! Invite friends over
for a yoga party where your child is the
teacher.
Top 5 Yoga Poses to open the
heart for Christmas & Summer
Open the Curtains
Sit on knees. Bring your fingers
into the centre of your heart.
Exhale take right arm out
to side, inhale centre.
Exhale take left arm out
to side, inhale to centre.
Exhale take both arms out
wide, pulling the fingers back,
inhale to centre.
Half Cow Face
Lift the right arm up and drop
the hand behind head.
Press down on the elbow with
the left hand.
Leave the right hand where it
is, and release the left hand,
bringing it to meet the right hand
and clasping the fingers together.
Repeat on the opposite side.
Fish Pose
Lying on your back, make hands
into fists and bend the elbows,
pointing fists to the ceiling.
Push down with the elbows
and lift the chest high, dropping
the head back.
Focus on keeping the chest high.
Roll shoulders back and lift the
heart to the ceiling. Flex feet.
Exhale lift one leg (or both).
Inhale down.
Wheel
Lying on the floor with knees
bent, bring palms to the floor
above your shoulders (fingers
facing towards shoulders).
Exhale, press into the hands
and lift the hips to the sky.
Straighten the arms as much
as possible and let the head
hang.
Keep feet facing the short edge
of the mat and breathe long
and deep. On an exhale,
slowly release back down.
Roly Poly Bear
Lie on your back with knees
FIJI RETREAT
bent.
Arms are in strongman position, MARCH 11th-17th 2018
with hands in fists, the elbows
in line with the shoulders Led by Kirsten Nielsen & Libby Wever
and the wrists in line with the
elbows.
Keep the arms pushing into the
floor and squeeze
the knees.
Exhale, drop knees to side,
inhale knees to centre, exhale
drop them to the opposite
side, inhale back to centre.

Have them teach five poses and one breathing exercise,

then play a fun yoga game and end with a relaxation. One
seven-year-old boy in our yoga classes loves to write his own
relaxations for his friends. He always starts his classes by
telling his friends, “Your bodies will get stronger. You will
6 nights all inclusive accommodation
feel calm and peaceful. Now let’s get started!” I assure you, at the stunning eco friendly
it will be your Christmas holiday highlight. For ideas go to:
www.zenergyyoga.com Matanivusi Resort
DONATE Deepen your practice in all aspects
This is a really fun one to do with children. Decide on an
amount to donate then make a list of charities and choose which and rejunvenate your body
ones and how much to gift. Perhaps it could be as simple as
choosing toys, teddies or clothes that your child no longer uses
and mind with daily Yoga,
then taking them to the local charity shop, children’s hospital or Meditation & Pranayama
drop centre. Supermarkets usually have a charity collection for
families in need at Christmas time. How fun to put something
in each day for 12 days leading up to Christmas. I call it the 12 Immerse in the culture and
days of gifting.
Finally, on Christmas Eve, take a moment to revel in all the
explore the beauty of Fiji
good you have done together. Notice how you feel individually
and as a family. Focusing on others in the lead up to the holiday
season will make for a rewarding and deeply cherishing time.
This is the true spirit of Christmas and a ritual you can continue
together even when the kids have grown up.

With 20 years of experience, Loraine Rushton is a leading

authority on yoga for children and teens. Worldwide, she
has trained thousands of people how to teach children’s
yoga in a way that is educational, meaningful and fun. For more information please email:
admin@soulcentre.guru
 The Best
Christmas Gift Ideas
for Yoga LoverS

Celestial Flower Lamp
Light up your room like the night sky
with the celestial flower lamp.
$204 www.ricefurniture.com.au
English Tea Shop - Organic Holiday
Collection - Red Tray
Delightful organic teas in stunning
gift box: 12 different varieties.
$22.99 www.nourishedlife.com.au
brush on spf
A good summer sunscreen. This powder
provides translucent protection minus the
grease. It’s easy to apply and comes in a
portable tube. $50 www.empind.com.au

Cork Leaf Yoga Blocks Chambray Blanket - Organic Cotton Vintage Wood Welcome Doormat
Anti-microbial cork blocks Stretch Now’s Chambray woven blankets. Quaint, non-slip wood-and-rubber welcome
that resist mould and bad smells. Comes in Sky Blue, Spearmint and Rose mat that won’t crack or buckle. Available in
$29.95 www.theOMshop.com.au tube. $49 www.stretchnow.com.au small or large. $59.57 www.zazzle.com.au

PHOTO: HAKINMHAN/ISTOCKPHOTO.COM

New Manduka X Mat Travel Yoga Mat Moonlight Candle Holders

These mats are a TPE Foam Australia’s boutique yoga mat brand Transform the mood in any room with
yogajournal.com.au

mat with a dry grip that makes
them perfect for hot yoga.
www.empind.com.au
january 2018
Wandering Yogi has created a unique
non-slip travel yoga mat, perfect for yogis
who travel a lot. Travel yoga mat $94
& $119 www.wanderingyogi.com.au
Moonlight Candle Holders Handmade
in India from sturdy metals, the
contrasting matte black and gold make
this a feature piece. Sml: $17.50 Lge: $25
www.ricefurniture.com.au

8 low-cost Christmas Gift Ideas:

34
 Lotus Round Yoga Mat UKIYO YOGA PANTS Divine Goddess Long Sleeve  
This beautiful Lotus Round Yoga mat Beautifully designed, luxurious and A stunning natural fibre top ideal for
made for meditation and yin yoga. ridiculously comfortable. morning and evening practice.
$149.99 www.yogipeaceclub.com $109 www.ukiyo-co.com RRP: $129 www.divinegoddess.net

Warrior One Men’s Pants Divine Goddess Love Wheel CHEEKI WATER BOTTLE
Men’s warrior one yoga Features Eco Friendly Biodegradable Yoga Cheeki have a new range of insulated,
pants: breathable, moisture-wicking sorbtek Mat 6mm thick on the outside. Maximise stainless steel beauties. BPAs and toxic free,
technology $59.95 www.wariorone.com.au the stretch. $99 www.divinegoddess.net From $24.95 www.cheeki.net.au

Subscription to Yoga Journal

Subscribe to Yoga Journal for Christmas
and give your loved one or yourself a
special treat. This year’s subscription gift is
a gorgeous mint cotton Yoga Blanket from
Stretch Now, valued at $39.00. Includes
Free delivery guaranteed before Christmas*.
One Year plus Gift $79.00
CHANDRA Prayer Beads Ocean Floral LegginGs Two years plus Gift $129.00
yogajournal.com.au

‘Moonstone & Rudraksha’ Mala with Silk
tassel. Beautiful Prayer Beads that support
the Journey $119 www.omshivoham.com
The beautiful ocean floral leggings is an www.yogajournal.com.au/subscribe
Ultra High fit designed to fit like * Terms apply
a second skin, the fabric is moisture
wicking and breathable.
$89.99 www.yogipeaceclub.com
january 2018

Potted plant cuttings • A Spotify Playlist • Freezable dinners • Personal Yoga Class
A Treasured Book (second-hand) • Homemade Ghee (or soap or candles)
A long (overdue) phone call • Basket of fresh organic fruit 35
 om
EXPERTS
Ask the EXPERTS
We asked two of Australia’s most highly respected and
experienced yogis if 200 hours is enough, and the verdict is in!
I’ve been practicing yoga for 5 years now and I am considering doing a
yoga teacher training. In considering courses, I’ve noticed that a lot of
teacher training courses can be completed in a surprisingly short amount
of time. I’m concerned about not having the knowledge and experience to
teach once I’ve completed my first training. Do you think that a 200-hour
teacher training is enough to be out there in the world teaching students?
Simon Borg Olivier
Simon is a Co-Director of Yoga
Synergy, one of Australia’s oldest
and most respected yoga schools.
Simon has been teaching since 1982,
is a registered physiotherapist, a research scientist
and a university lecturer. He has completed a
Bachelor of Science in human biology, a research
based Master of Science in molecular biology and
a Bachelor of Applied Science in Physiotherapy.
Simon loves hanging out with his kids, going to
festivals and dance parties and swimming in his pool.
A Based on my experience as a
physiotherapist for 20 years and yoga
teacher for 35 years, I believe that a 200-hour
teacher training alone will not give someone
enough knowledge or experience to
safely teach people how to work with the
postures, movements, breath-control and
yogajournal.com.au
mental-control of physical yoga. In many
ways, a yoga teacher has to take the role of
a doctor, a physiotherapist, a psychologist
and possibly an elite athlete all at the same
time. All of these professions need years or
decades to master and cannot be learnt in
200 hours.
january 2018
It takes a lifelong dedication to really learn
yoga for yourself, but teaching physical yoga
to normal adults – many of whom have
physical, physiological and/or mental issues
– is a big responsibility and requires serious
36 discipline and training. When I began
teaching, I felt unprepared even though I had
already practiced for fifteen years with
excellent teachers. Then after teaching for
ten years I embarked upon a full-time 4-year
physiotherapy degree. That was 25 years
ago and I am still learning more every day.
Nevertheless, if a 200-hour yoga teacher
training course is run by suitably qualified
instructors, it can be a good step in the
right direction. The most important things
to look for in a teacher training course of
any length are:
(i) the trainers have had extensive training
in both yoga as well as in applied anatomy
and physiology,
(ii) they regularly practice what they preach,
and
(iii) they have put this knowledge to use
in their lives over an extended period.
A good training course has to take into
account the main differences between the
natural body and the normal (but unnatural)
modern body. Most modern yoga teachers
and practitioners do not realise that the
majority of modern adults cannot even
attempt the main postures of traditional
yoga, which were designed to be practiced
by the ‘traditional’ or ‘natural’ body’, that
has been brought up sitting on the floor
cross-legged, squatting on the toilet, and
often carrying large weights on their heads.
Such bodies are naturally flexible and
strong and can easily do the physical aspect
of yoga without even feeling any stretch or
tension.
Conversely, most modern adults spend
between 5-15 hours each day on chairs,
which usually leads to stiffness in parts of
their hips, shoulders and spine and instability
in parts of their knees, shoulders, lower back
and neck. This predisposes up to 90% of
modern adults to potentially get lower-back
pain or neck pain if they inappropriately
over-stretch or over-tense, which is often
what happens to normal adults when they
attempt many classical yoga postures.
A good teacher training course has to give
significant experience and understanding of
the techniques of physical yoga and how
they can be used to balance the needs of the
physical body (anatomy), the energetic body
(physiology), and the mental body
(psychology). It is not enough to teach about
how to create strength and flexibility. A good
yoga practice also needs to be stress-free,
while improving circulation and increasing
energy rather than depleting it, and calming
the nervous system rather than
overstimulating it. It must also foster a
mental state where people desire practice
because it feels good, not because of a
mentality of ‘no pain, no gain’ or the
thought that it will make them improve in
some way after they finish their practice. It is
therefore essential that the training imparts
sufficient knowledge and experience so that
the students will be able to adapt and
modify physical yoga techniques for the
needs of normal (mostly unnatural) people.
An effective training course must also
encourage the trainees to establish a regular
personal practice, which not only teaches
them how to practice yoga and helps to
inspire others to practice, but also how to
teach themselves, which is the prerequisite
of being able to teach others.
Mark Breadner
Mark Breadner is Australia’s
longest serving Yoga Teacher
Trainer, with over 20 years of
educational experience. Mark has
personally trained over 1000 teachers, sharing
knowledge and direct experience of the technical
and spiritual aspects of yoga. At the top of his
field, Mark is recognised as a teacher of teachers
and the real deal, using his grounded, down-to-
earth approach to bring this ancient knowledge to
the everyday.
PHOTO: ALVAREZ/ISTOCKPHOTO.COM
A When looking into doing a yoga teacher
training we have to understand that yoga
is a total inner-science—the original yogis
dedicated their whole lives to looking
inwards, so they could understand how to
live the most conscious life possible.
Through deep, direct experience they
mapped out a system of radical self-
 om
EXPERTS

transformation. We have access to this map,
and when you can understand it and you
can implement it, then it becomes a
profound system of self-exploration and
transformation, based on the premise that it
is possible for a human being to evolve
consciously.
Yoga is essentially a way of re-creating the
body, inner energies, emotions and the
mind to serve a higher purpose.
We are multi-level beings. We are a
physical body, a subtle body, and a mental/
emotional body. Beyond that, we have the
wisdom body, the bliss body, and the self.
In yoga, if we only work on one level (the
physical), then like any system, it won’t
work and you don’t get the goodies. You
don’t get the desired outcome.
In yoga, we’re trying to align the physical
body, the subtle body and the mental/
emotional body to all come into alignment,
to turn in one direction. This then creates a
clear channel to the intelligence, bliss and
freedom that lie beyond that. This is when
everything changes. It becomes a truly
transformational experience for you and
the people you come into contact with.
As Sadhguru says- “There is a whole
technology for transforming the human
into the divine. A science aimed at making
human beings the rulers of their own
fate, the architects of their own destiny”
So is 200 hours enough? No, it’s not enough.
It’s a starting point, but essentially you’re just
dipping your toe in the water. Like anything
that you want to build though you have to
make sure the foundations are laid out
properly otherwise you are going in the
wrong direction.
Today in many ways yoga has been
commercialised and trivialised to fitness,
flexibility and therapy. It is also by
international standards largely unregulated,
meaning there are many trainings out there
that don’t reflect the understanding and true
potential of yoga–hence setting the wrong
foundations. You don’t have to believe me,
just Google what any “real deal” yogi says
about western yoga and you will see.
An important starting place that will serve you
well is having a passion for evolving and a
commitment to practice. Without consistent
practise nothing will change. If you have
been practising for 5 years–for most that
means “asana”, but even that is largely
misunderstood–you should understand that
it’s not about flexibility or strength or
Instagram likes. There are 84 classical asana
with many variations, but the yogis found
these 84 poses to channel consciousness and
align the body to a higher possibility. Some
yogis spent their whole lives just mastering
one pose.
Beyond that are bandhas (locks), mudras
(seals), pranayams (breath), kriyas (internal
actions) and meditation. You will see in most
classes that meditation is not included or it is
breezed over but actually the definition of
yoga “is to rise above the modifications of
the mind”. It’s impossible to teach yoga
effectively without understanding the
fundamentals of meditation and having a
regular personal practice.
When choosing a training, make sure that
there is depth of experience in the teachers
and that it is aligned to the science of human
possibility. Make sure your foundations are
laid out well. Dip your toe in the water, make
a commitment to living your highest
possibility and practice.
Yoga is incredibly popular at the present and
if understood and taught correctly yoga can
help transform the planet. We can build a
group of conscious change-makers who will
go out and make lasting change for
themselves, their communities and the
world in ways they didn’t think possible.

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 om
COMMUNITY

Breathe Project

COME FOR THE YOGA,

STAY FOR THE
COMMUNITY
As a yoga teacher, you are given the unique opportunity
to foster a sense of community in your class and beyond Refugee Yoga Project
the mat. Here are a few simple ways to encourage an
enthusiastic community of yogis, born in the studio.
By Brenda K. Plakans
ENCOURAGE INTERACTION
Allow conversation for a few minutes at the beginning of class, or create a space
where students can talk (a lobby or waiting area) if a previous class is finishing.
People will naturally start to talk, based simply on their familiarity from class.

SUGGEST AN OUTSIDE ACTIVITY

Create an opportunity for your classes to interact in a non-yogic setting.
Begin with a social event or a shared meal, and then identify something more
committed, such as donating time or labour to a good cause. Students will
bring the memories back to the classroom and it will extend their relationships
beyond their yoga practice.

CULTIVATE A TEACHING COMMUNITY

Keep your teaching fresh by studying and interacting with your colleagues.
This deepens your personal practice and also gives you new ideas and inspiration
for your lesson plans.

SHOW THAT YOU CARE

Your students look up to you and appreciate your attention and involvement.
This doesn’t mean you have to become best friends, but they will be
more dedicated to their own practice if they see you participating in the
community they’ve helped create.
yogajournal.com.au
january 2018

38 A sound life Rise as one

 SEVA IN AUSTRALIA:
Some of our favourite Australian yoga charities share
BREATHE
We made it! Well, when we first launched Breathe Project we set out on a mission
to reach 100 schools and I can proudly share with you today, that we are working/ STAINLESS STEEL
breathing with more than 100 schools. Yes, we have made it. Have you heard WWW.CHEEKI.NET.AU
about the 100th monkey? Google it, and you will see why this milestone is one to
remember, not only for the Breathe Team, but for every person on planet earth.
Change is in the air! 
Next Mission: Sunshine Coast + Brisbane + Tasmania
Dates: Term 1 2018 | 22nd Jan - 12th April
Register your kids school: www.breatheproject.com.au/register
- Bodhi Whittaker, Breathe Project
A SOUND LIFE’S AFRICAN ADVENTURE
In June, A Sound Life’s (ASL) National Program Manager, Sophie Palmer, and three
big-hearted volunteers spent two weeks nurturing ASL’s Yoga School at Rainbow
Ridge orphanage in Tanzania. The team delivered daily yoga and meditation
sessions to 29 orphaned children aged 3-16 years, providing them with practical
tools and education to promote self-empowerment and well-being. Local
teachers also gratefully received training from ASL, enabling the children to
continue receiving three weekly ongoing yoga sessions. In exchange, local farmers
shared inspiring knowledge about permaculture and sustainability; ASL volunteers
happily immersing themselves in working on the farm, harvesting local produce.
This compassionate pilgrimage and enriched community connection presented
vast life-changing experiences for all.
Keen to join the ASL family? Check out www.asoundlife.org!
- Diana Timmins
SALUTATIONS FOR RECENT ARRIVALS
Co-founder of the Refugee Yoga Project and yoga teacher, Danielle Begg, recently
presented the results of the evaluation of the program at a conference in Toronto.
The program, which began as a pilot two years ago, has now expanded to almost
200 classes for recently arrived refugees. The evaluation found statistically and
clinically significant reduction in Post-Traumatic Stress Disorder and Depression
symptoms for groups of refugees healing from trauma. “It’s significant to have
research showing it’s feasible and culturally appropriate to use this treatment,”
NEW
says Danielle. We’ll salute to that!
For more information, see www.refugeeyogaproject.com CLASSIC RANGE. OUT NOW.
RISE AS ONE: NEW HUMANITARIAN
PROJECT BY YOGA MASTER
Popular Australian yogi and change-maker, Mark Breadner, has recently launched
his global social enterprise Rise As One (RAO). The platform aims to engage
socially conscious yogis and harness their diverse talents to remedy inequalities
in developing communities, particularly for women. Each year, a specific
foundation and their associated projects will be selected to be a participating
beneficiary, and will host up to 10 selected yogis who will live and work in their
community. These community-minded yogis will receive transformative training in
preparation for their new roles. Mark says, “The model is simple yet powerful, to
awaken the global community to the possibilities of service, underpinned by the
principles of yoga. It’s part holiday, part service, part soul adventure and fulfills a
deep desire to contribute to worthy projects.”
PHOTO: XENI4KA;TOM MERTON;YARUTA/ISTOCKPHOTO.COM

www.riseasoneproject.com

Why RAO provide support for young women in India no plastic touches your water
new insulated lids
The beneficiary of the pilot RAO program is the Bodhichitta Foundation
— providing education, job skills and safe environments for women ICED 36 HOURS HOT 24 HOURS
and girls. totally leak proof
• 58% of girls in India have dropped out of school by age 15.
• Girls are widely viewed as a liability and are vulnerable to child marriage P R O U D LY A U S T R A L I A N B R A N D
and trafficking.
• Indian girls under 5 are 50% more likely to die than boys due to lack of
care and medical attendance.
40
PHOTO: MERA/ ISTOCKP
THIS IS WHAT
good karma
LO O KS L I K E
Sure, you could teach yoga to communities in need.
But our inaugural Good Karma Award winners
exemplify the many other ways to practice seva,
or selfless service. Here are their inspiring
stories, plus advice to help you find your
own path to giving back.

JILL BRENNER CAN POINT to a specific moment in her first yoga-

teacher training that changed the trajectory of what the ancient
practice would mean to her forever. “The teacher said, ‘Treat
others like they are inside of you—those who are less fortunate,
even the most evil,’” recalls the public relations exec turned yoga
teacher. “These dual concepts, that we are all connected and
should practice compassion for others, really resonated with me
and has inspired me to be of service through yoga ever since.”
Aha moments like Brenner’s are common for yoga
practitioners, prompting us to wake up to a shared responsibility
for making the world a better place, says Rob Schware, PhD,
executive director of the Give Back Yoga Foundation. “All yoga
practices are about paying attention,” says Schware. “As we work
to improve ourselves, the veils of avidya—a basic ignorance of
who we are, and of the underlying reality that everything in the
universe is connected—begin to fall away. And as we get closer
to understanding how connected we are to our fellow yoga
students, families, and communities, we ask ourselves, ‘How
can I be most useful?’”
Of course, a host of things precludes many of us from taking
the next step and actually answering this question, much less
yogajournal.com.au

acting on it. Busy lives may leave little time for volunteering; tight
budgets can make donating money a challenge. And while so
many of us with teacher trainings under our belts would like to
use our training to bring yoga to underserved communities, it
doesn’t mean we actually can (for the reasons above and more).
Schware says it’s important to think about yoga service in
broader terms. “You don’t have to launch a brand-new non-profit
january 2018

to give the gift of yoga to a community in need,” he says. “Just as

yoga shows us how to be here now, giving back can be about doing
something now.” In a sense, your charitable endeavours are your
yoga practice: helping feed the hungry, solving water scarcity
issues, tutoring or mentoring students, grocery shopping for the 41

elderly or homebound—it all
counts as seva. The best part?
Service can be both customised and
immediate. “If you’re a writer, help
an organisation with its marketing or
social media efforts; if you have a background
in law, accounting, or web development, offer
your skills to organisations that are already doing
amazing work. Anyone with talent and knowledge
can help expand yoga service,” says Schware.
“If you’re a writer, help
an organisation with its marketing
or social media efforts; if you have a
background in law, accounting, or
web development, offer
your skills...”
For Brenner, giving back means teaching yoga
to young adults with autism and working pro
bono to help Ashrams for Autism, a non-profit
she truly believes in, with their press outreach,
messaging, and marketing. Her story, on the
opposite page , exemplifies the philosophy of giving
back now, in whichever ways you can. In fact, she
and the other Good Karma Award winners
embody the same spirit. While the big-company
winners you’ll read about here could have
simply written big cheques, each went further,
yogajournal.com.au
devoting both resources and time to help
service-focused organisations expand their
influence and broaden their impacts. In the pages
that follow you’ll also learn about the individuals
who launched these organisations, forging
positive change and creating opportunities for the
rest of us to do more good. And then there are the
january 2018
behind-the-scenes heroes—people like Brenner
who are sharing their talents to help enhance
lives through yoga. Get ready to feel inspired—
and spurred into action.
42
The
Non-Profit
ASHRAMS
FOR AUTISM
WHEN SHARON MANNER’S youngest child,
Kerri, was diagnosed with autism more than 20
years ago, the young mum went through a gamut of
ups and downs, trying to figure out how to best help her
daughter—and deal with the difficult diagnosis herself.
As a yogi, Manner instinctively knew her teachers and
practices would help to support her. What she didn’t realise, at
least at first, was how much yoga would help her daughter, too.
“At one point, Kerri was in the hospital and taking several
medications,” Manner says. “I didn’t want that for her.”
As a result, she created calming yoga sequences for her daughter,
cooked a sattvic diet that eliminated stimulating foods, and
brought Kerri to regular acupressure and Reiki appointments—
PHOTO CREDIT: THIS SPREAD, CLOCKWISE FROM TOP LEFT: COURTESY OF ASHRAMS FOR AUTISM; COURTESY OF JADE YOGA; TONY FELGUEIRAS PHOTOS
all aimed at helping Kerri get grounded and self-regulate when
overstimulation ultimately did occur. Manner’s efforts paid off,
and Kerri started navigating the highs and lows of her autism
symptoms more easily. When Manner told her yoga mentor
about this success, he helped her develop a program to bring
PREVIOUS SPREAD: PHOTOS COURTESY OF: ASHRAMS FOR AUTISM; JADE YOGA; LULULEMON; ONE SANDWICH AT A TIME; WELLO
her yoga-inspired regimen to schools and other facilities for
kids with autism. In 2010, she founded Ashrams for Autism,
FOLLOWING THIS PAGE: CLOCKWISE FROM TOP LEFT: COURTESY OF LULULEMON (2); COURTESY OF SHEPHERD CENTER
implementing her programs in New York–area schools and
autism facilities and offering 100-hour Yoga Alliance trainings to
teach people how to work with autistic kids and their caregivers.
At first, most people in the trainings were yoga teachers,
Manner says. But these days, they’re filled with doctors, lawyers,
and so many others who’ve been touched by the autism
community. “Our ultimate goal is to build ashram-inspired spaces
where students and young adults can live after they age out of
their autism programs,” says Manner. “And we’re getting close!”
Manner says she finds as much joy in Ashrams for Autism as
the students do. “The happiness this program brings to everyone
who works here is undeniable. We bring these children yoga, and
what’s reflected back to us is pure consciousness and love. It’s
beautiful.”
Give Back Tip
Remember that big goals are achieved by taking small steps.
Seven years after Ashrams for Autism’s inception, building a
physical space is still a dream—but in the interim, Manner
has grown her nonprofit. “There’s always one small step
you can take to help people now as you move toward your
ultimate goal,” she says.
 The big backer JADE YOGA
THE PEOPLE BEHIND JADE YOGA’S environmentally friendly
mats and props have long been committed to giving back. For
starters, for every product sold, Jade plants a tree (with more
than 1 million planted so far). The company also donates $5
from each mat sale to a specific cause: a teal mat purchase, for
Would You Like to
example, benefits ovarian cancer research; pink mat sales aid Experience a Greater
breast cancer research; and saffron mat sales benefit autism
causes. Plus, Jade donates hundreds of mats per year to shelters, Sense of Vitality and
hospitals, rehab centres, prisons, and other programs in need.
But when Jade’s president, Dean Jerrehian, met Sharon Well-Being?
Manner, founder of Ashrams for Autism, he knew he wanted to
do even more. “It’s easy to ship mats and write cheques,” he says. 6SP½RK®7XVYGXYVEP-RXIKVEXMSRGER
“But when Sharon told me about her work with such passion, WMKRM½GERXP]MQTVSZI]SYVFSH]³W
it convinced me of just how much her program really helps kids WXVYGXYVITSWXYVIERHQSZIQIRXF]
and their caregivers, and I had to get involved.”
Now, Jerrehian is helping Manner with a series of educational VIPIEWMRKEGGYQYPEXIHXIRWMSRWERHWXVEMRW
videos to help Ashrams for Autism expand its public reach, XLVSYKLETVSGIWWMRZSPZMRKWSJXXMWWYI
in the hopes of inspiring potential volunteers—and donors.
QERMTYPEXMSRERHQSZIQIRXIHYGEXMSR
“I saw an opportunity for us to use our resources to help this
amazing organisation expand—and I jumped at the
chance immediately,” says Jerrehian. Have you experienced
The unsung hero only limited success
JILL BRENNER resolving your pain
AS A YOGA PRACTITIONER with a family
or discomfort?
member who was on the autism spectrum, 6SP½RK®EHHVIWWIWXLIYRHIVP]MRKGEYWIW
Brenner was naturally drawn to Ashrams for SJQER]QERMJIWXEXMSRWSJTEMRTSSV
Autism. “When I connected with Sharon Manner
in 2015, I had just completed my 200-hour
TSWXYVIERHQSZIQIRXVIWXVMGXMSRW
yoga-teacher training, and I was eager to teach through
her programs,” says Brenner.
At the time, Brenner was working for a major public relations
firm—which put her in a position to see that the non-profit was
6SP½RK%ZEPYEFPI
missing opportunities to spread the word about its work.
“In such a small organisation, someone like Sharon is busy
EHHMXMSRXSXLIUYEPMX]
doing everything she can to help others—she isn’t thinking about
the marketing and public relations side of things,” says Brenner.
SJ]SYVPMJI
“That’s where I saw an opportunity to help.”
Brenner started going after media appearances and placements
for Manner and prepping her for interviews—just as she had Om Shankara -
done in her PR career. “Teaching yoga to populations who
really need it is beautiful, and I love doing it,” says Brenner. =SKE
6SP½RK
“But I hope people see that you can use whatever skills you have
to help others.” tel: 0402 144 408
web:[[[SQWLEROEVEGSQ
Give BackTip email:MRJS$SQWLEROEVEGSQ
Are you a non-profit or volunteer seeking support from a
larger company? Go beyond simply “asking for stuff,” says
Surry Hills - Sydney
Jerrehian. “We get many letters each month requesting
mat and prop donations for worthwhile organisations,
but what really makes us take notice—and often do more
than just send mats—is when people convey how
passionate they are about what they do,” he says. Jerrehian
suggests writing a thoughtful email, sending a short video,
or inventing some other creative outreach to make your
efforts stand out.

The Non-Profit
LOVE YOUR BRAIN
AFTER KYLA PEARCE’S BROTHER-
IN-LAW, Kevin, a professional
snowboarder, experienced a career-end-
ing traumatic brain injury during one of
his training runs in 2009, his entire
family got a sudden crash course in this
type of injury (more than 2.5 million
people sustain one each year) and the
hardships that come with them. They
learned that traumatic brain injuries can
cause deeply challenging physical,
cognitive, and psychosocial symptoms
long after patients receive medical care,
including poor balance, attention deficits,
and anxiety, which can result in feelings
of isolation and depression. What’s
worse, while traumatic brain injuries
typically receive extensive care in the
weeks immediately following the trauma,
as time passes, friends and family are
often unsure of how to best offer
continued care and support.
Three years ago, as Pearce was
finishing her 200-hour yoga-teacher
training in Dharamsala, India, her
husband, Adam called with some news
about his brother: Kevin was
finally finding a sense of peace,
accomplishment, and vitality through
yoga and meditation. “Adam said,
‘Let’s bring this feeling to everyone
with a traumatic brain injury. Can we?
Should we?’”
yogajournal.com.au
As Adam supported Kevin on
his continued path to recovery, he
recognised the great need for creating
a community for others impacted by
traumatic brain injuries. This compelled
him to found the Love Your Brain
Foundation, which brings brain-health
january 2018
programs to traumatic brain injury
survivors. Pearce—a yoga teacher,
doctoral student at Dartmouth College,
and senior director of the Love Your
44 Brain yoga program—supported the
Give Back Tip
Have ideas for helping an organisation but don’t know who to
approach? Don’t be afraid to start at the top, says Kim Baker,
director of implementation for Love Your Brain. “Often times,
start-up non-profit organisations are lean, which makes it crucial
for volunteers to just dive right in and show us what you’re capable
of doing,” says Baker. For example, if you see a need for better
social media posts, send the program director a new strategy pitch
along with 10 posts you think could go viral.
CLOCKWISE FROM TOP LEFT: COURTESY OF JD URBAN; COURTESY OF LISA GOLDSTEIN; COURTESY OF BHAKTI CHAI; COURTESY OF JD URBAN
mission from the beginning. “The gap in care following inpatient
Eventually, Love Your Brain services and rehab is a major issue for
partnered with Dartmouth College those with traumatic brain injuries,”
to conduct an eight-week yoga study says Pearce. “We offer research-driven
involving 30 people with traumatic physical, emotional, social, and spiritual
brain injuries. The study found that support for this community. After all,
participants who practiced yoga yoga is a practice of honouring our inner
PHOTOS: CLOCKWISE FROM TOP LEFT: COURTESY OF LULULEMON (2); COURTESY OF SHEPHERD CENTER
experienced significantly greater experience without resisting or
improvement in quality of life compared grasping. Learning how to do this
to the control group. These findings can help those who’ve experienced a
informed the development of Love Your traumatic brain injury regain a sense
Brain’s six-week yoga program, which is of purpose, which is critical to the
now being integrated into 24 partner healing process.”
studios across 14 US states and one
Canadian province. “We partner with
studios that are geographically close to a Give Back Tip
rehab facility for traumatic brain injury
patients, so that the program is available
When asking big companies to
to them, for free, as a next step for
support the philanthropic work
outpatients,” says Pearce. Each class
you’re doing, don’t act like you have
follows a similar structure: 10 minutes
everything figured out, says Alison
of breathing exercises to calm and focus
Murphy of Lululemon’s Here to Be
the mind; 45 minutes of gentle yoga
program. “That attitude doesn’t
to improve strength and balance; 15
give us space to be true partners,”
minutes of guided meditation; and
she says. “Instead, get to the heart
20 minutes of discussion based on
of what you’re trying to achieve—
empowering themes.
and how we can help.”
The big backer LULULEMON
ALISON MURPHY, GLOBAL COLLECTIVE IMPACT MANAGER, of Lululemon’s
Here to Be program—which facilitates opportunities and networking
for yoga brands to help their communities—says the decision to
partner with Love Your Brain was clear. She knew Kevin
(he had been a Lululemon Elite Ambassador) and felt his
family’s commitment to the underserved traumatic
brain injury community was remarkable. “The Pearces
are uniquely qualified to do this work,” says Murphy.
“They come from a place and intention that’s so
authentic to them as humans.”
So Lululemon teamed up with Love Your
Brain to create a powerful video about the
effects of traumatic brain injury and
also to show how yoga and meditation
can bring a sense of peace and progress
to those dealing with this often-hidden
injury and its debilitating symptoms. (You can
watch the video at loveyourbrain.com.)
Together, the two organisations embarked on a tour
in March—Brain Injury Awareness Month—which
helped raise $108,000 (which Lululemon matched) and
boost awareness.
“Our work with Love Your Brain is a
great example of how partnering with
organisations with similar goals helps us
to reach goals faster,” says Murphy.
“Helping a great organisation grow
intentionally and sustainably is what
really lights us up.”
says. “The fact that Love Your Brain
makes yoga so accessible outside the
hospital setting, when patients arguably
need yoga even more, is truly amazing.”
To help spread the word about
Love Your Brain’s yoga programs,
Tudor joined the clinical
connector network, where

The unsung hero she refers patients to a

Lauren Tudor
AS A RECREATION THERAPIST for the
Shepherd Center, a brain rehabilitation
centre in Atlanta, Georgia, Lauren Tudor
sees the challenges traumatic brain injury
patients face every day: it’s her job to help
them transition back into their
communities. As a yogi, Tudor also
knows yoga’s ability to rejuvenate—
which is how she found herself
advocating for Love Your Brain. “I see
first-hand the impact yoga has on our
patients in the Shepherd Centre,” Tudor
six-week, Love Your Brain
program at a nearby yoga
studio. She also completed
the Love Your Brain training
along with a few other therapists
at the Shepherd Center, and together
they’ve formed an informal committee to
help identify and target patients who
might benefit from the Love Your Brain
program. “Yoga is one of the most
powerful healing tools I’ve seen at our
facility,” says Tudor. “It’s truly a gift to be
able to refer my patients to a yoga
program that has the potential to
continue that deep healing.”

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Give Back Tip
It’s easy to be overwhelmed by all the
change that needs to happen in the
world—and feel paralysed as a result.
To overcome this inertia, choose an
effort you’re really passionate about
and do one thing, says Brook Eddy,
the founder of Bhakti Chai: “Whether
it’s donating $5 or offering a
specific skill, remind yourself
that every little bit can
make a real impact.”
The Non-Profit
ONE SANDWICH AT A TIME
SEVEN YEARS AGO, ERIN DINAN a young artist and yogi living in
New York City—was running to catch a train. She’d just picked up
a sandwich for an on-the-go dinner, and just before she got on the
subway car, she spotted a homeless man sitting on the platform. Without
even thinking about it, she gave the man half of her sandwich.
“I’ll never forget the look on his face—it was this silent communication
of gratitude,” says Dinan. “It became a pivotal moment for me when I realised
the ultimate lesson of yoga: we are all connected; we just have different trials and
tribulations.”
Before this exchange, Dinan had lofty goals for how she was going to change the
world. She wanted to open an orphanage in East Africa. She dreamt of large-scale
projects that would help feed millions of hungry children in the world’s poorest
countries. But this subway experience helped her realise that she could start now, here,
in her own community—a city where so many people could use her help—one
sandwich at a time.
She began making sandwiches and taking them with her wherever she went,
handing them to people who looked homeless and hungry on the streets of New York.
Initially she wanted to talk with these people and document their journeys in a
photo-journalism project to raise awareness and decrease the kind of numbness that
occurs around problems that seem too big to resolve. Soon, her friends wanted in on
the “sandwich project,” and Dinan began hosting sandwich-making events. In 2011,
One Sandwich at a Time received government recognised non-profit status. Since its
inception, One Sandwich at a Time has fed more than 100,000 individuals in need.
“These days, life involves big-scale problems that are so massive, it can be tough to
know where to start,” says Dinan. “Creating even the smallest change, and coming
from a place of compassion and kindness, creates a ripple effect. As Margaret Mead
once said, ‘Never doubt that a small group of thoughtful, committed citizens can
change the world; indeed, it is the only thing that ever has.’”
The unsung heros
LISA GOLDSTEIN & JULIE WEINER
WHEN HURRICANE SANDY HIT the month, spending time together as they
northeast coast of the USA in 2012, make sandwiches for the homeless in
Lisa Goldstein knew she wanted to do their city.
something to help her community “It’s really become our thing,” says
recover. So, she took her kids, then just Goldstein. “It started as a requirement,
9 and 11 years old, to a local synagogue but now we do it because we love it and
to make sandwiches for people who want to support Erin’s extraordinary
were displaced from their homes. effort to make a difference.”
“Something about this volunteer work As a breast cancer survivor who
really resonated with my daughter, found yoga during her treatment in 2013,
Julie,” says Goldstein. “So much so Goldstein also appreciates how their
that when she was preparing volunteer work is helping her daughter
for her Bat Mitzvah last learn one of the most beautiful lessons of
year and looking for the yoga: that we are all part of something
requisite community service bigger than ourselves, and that we play
project, she tried to find an an integral role in the well-being of that
organisation that would enable bigger world.
her to make sandwiches for the “We may not be doing yoga poses, but
homeless.” what we are doing is healing ourselves
Sure enough, Weiner, now 14, and others,” says Goldstein. “It helps us
discovered One Sandwich at a Time, and feel very grounded. It helps us find our
she and her mum attended one of its centre. It helps us think outside
sandwich-making events. More than a ourselves, even for just a couple hours
year later, Julie has met her service each month. These are beautiful lessons
requirement, yet the mother-daughter that I’ll be forever grateful my daughter
duo continue to volunteer once a is learning.”
 






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“Check in with your own
passions and see where your
skills can best be used in the
world. Do something.”
yogajournal.com.au
january 2018
48
The Big Backer
BHAKTI CHAI
WHEN BROOK EDDY STARTED, she was
a 32-year-old single mother working full
time as a development director for a non-
profit. She didn’t intend to launch a multi-
million dollar business: It started innocently enough
after a trip to Mumbai, India, when Eddy started
brewing her version of a spicy chai tea she was served
there. Years later, when making her own recipe at home, she
recognised a hole in the market for a craft-brewed spicy masala
chai. She started by selling to cafés near her home, and slowly the
company grew into a booming business.
From day one, Eddy—a long-time yogi—made social action part of
Bhakti’s mission. “We started from very humble beginnings,” she says. “I
didn’t have any money, or parents with money, which inspired me to support
a lot of smaller organisations who were doing good in the world.”
In 2015, Eddy decided to combine all of Bhakti’s philanthropic efforts—
more than $350,000 in charitable donations worldwide—into one platform
called GITA Giving (GITA stands for Give Inspire Take Action).
Today, GITA Giving donates money to a total of 25 organisations, many of
which support women and girls—a long-time passion of Eddy’s. The goal is to do
more than simply write cheques—it’s to also give smaller organisations access to
Bhakti Chai’s enviable platform. “I also wanted to make it easier for organisations
to apply for grants,” says Eddy. “When I worked full-time in the non-profit sector,
I used to spend 90 hours completing one application for $1,500.”
Beyond helping organisations gather support, Eddy is hopeful her platform
inspires yogis everywhere to take action in ways that most resonate with them.
“We can pray, repeat our mantras, and send peace and love into the world, but the
action piece is really where change happens,” says Eddy. “Check in with your own
passions and see where your skills can best be used in the world. Do something.”
JOIN THE MOVEMENT
Inspired to give back, but still unsure where or how to begin? A new, free online course from
the Give Back Yoga Foundation and Lululemon’s Here to Be program may help you find the
answers. We talked to Rob Schware, executive director of the Give Back Yoga Foundation, about
the course, aptly titled “How Can I Serve?”
Yoga Journal: What motivated you to create “How Can I Serve?”
Rob Schware: Every morning I wake up and ask myself, “How can I serve?” This course is a
practical way to answer that question and give back to yoga teachers around the country. It was
created to supplement 200- and 300-hour yoga teacher training curriculums, which don’t tend
to go into depth about yoga service. You’ll gain access to true experts—yoga service leaders
who know what it means to serve and how to get started—and six hours worth of resources in
the form of video, podcasts, and printed materials.
YJ:Who are the teachers involved?
RS: We’ve filmed some of the leading luminaries in yoga service, including Beryl Bender Birch, a
yoga activist and spiritual revolutionary; James Fox, founder and director of the Prison Yoga Proj-
ect; Nikki Myers, founder of Yoga of 12-Step Recovery, and so many more. These light workers
are inspiring examples of why it’s important to get involved, and they give pragmatic sugges-
tions for how to do just that.
YJ: What is your hope for yogis who complete the course?
RS: Ultimately, we want to inspire yogis everywhere to take action. Of course, the Give Back
Yoga Foundation is a great place to start. And for those who want to take the next step, we offer
five different program trainings, each of which go into great detail about how to serve a specific
population. To take the course, visit givebackyoga.org/serve.
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along with Jolie Manza and Megan Welz who are passionate,
ŵŽĚĞƌŶsŝŶLJĂƐĂƚĞĂĐŚĞƌƐ͘dŽŐĞƚŚĞƌǁŝƚŚǀŝƐŝƟŶŐĞdžƉĞƌƚƐŝŶLJƵƌǀĞĚĂ͕
DĞĚŝƚĂƟŽŶ͕ŶĂƚŽŵLJ͕WƌĞͲEĂƚĂů͕zŝŶΘĐƌŽzŽŐĂ͕ǁĞǁŝůůĞŶƐƵƌĞLJŽƵ
get the best possible YTT experience.
We accept a maximum of 20 students per training ensuring
ƉĞƌƐŽŶĂůŝnjĞĚĂƩĞŶƟŽŶĂŶĚĞŶĂďůŝŶŐLJŽƵƚŽĐƌĞĂƚĞůĂƐƟŶŐĨƌŝĞŶĚƐŚŝƉƐ
with trainees and teachers alike. The course is 28 days as we believe
ƚŚĂƚŝƐƚŚĞŵŝŶŝŵƵŵƟŵĞƚŽĂďƐŽƌďĂůůƚŚĞŝŶĨŽƌŵĂƟŽŶĂŶĚƐƟůůĞŶũŽLJ
LJŽƵƌŵŽŶƚŚŽŶƚŚŝƐďĞĂƵƟĨƵůŝƐůĂŶĚ͘
dŽĮŶĚŽƵƚŵŽƌĞ͕ǀŝƐŝƚ
ǁǁǁ͘ƉŽǁĞƌŽĨŶŽǁŽĂƐŝƐ͘ĐŽŵ
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ͻtĞŽīĞƌƚŚĞƵŶŝƋƵĞŽƉƉŽƌƚƵŶŝƚLJƚŽƚĞĂĐŚĨƌĞĞĐůĂƐƐĞƐĂƚŽƵƌƐŚĂůůďLJ
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• Unlimited yoga classes with all our teachers 2 weeks prior to and
ĂŌĞƌLJŽƵƌĐŽƵƌƐĞ
• Become part of our online Yoga community of graduates; share
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ͻ^ƚƵĚĞŶƚƐĂůƐŽŐĞƚƚŽĞdžƉĞƌŝĞŶĐĞŽƵƌƚƌĂĚŝƟŽŶĂůĂůŝŶĞƐĞďůĞƐƐŝŶŐ
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the kids from the Jodie O’Shea orphanage, in-house
Ayurveda and acupuncture treatments, and RETREATS
'ƌĂĚƵĂƟŽŶŝŶŶĞƌ͘ ZhE>>zZ
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We have now trained hundreds of students, and can ϳE/',d^ͳ
honestly say our program is one of the highest WZ/&ZKD
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website. We respect all laws of the land, are a fully legal company, all
western employees have work permit visas and pay tax.
 Eat smart,
waste less
Still throwing away food despite your best
intentions? Chefs and dietitians share their tips
to help you get closer to a zero-waste kitchen
and bring new life to those leftovers, food
scraps, and stems.
By Liz Krieger

PHOTO: JENNIFER OLSON; MARIOGUTI/ISTOCKPHOTO.COM

yogajournal.com.au
january 2018

50
THERE OUGHT TO BE a specific word to
describe the feeling of throwing out
perfectly good food that still has
prana, or life force—you know, the
leftover rice from Indian take-away,
the broccoli stalks your kid won’t eat,
those egg yolks when the recipe only
called for whites. It’s a combination of
regret, guilt, and ultimately surrender,
because really, what are you going to
do with a handful of veggie stems?
“We’ve gotten used to using only
the ‘best’ parts of our produce and
meat, and tossing the ugly parts,” says
chef Eddie McNamara, author of the
vegetarian cookbook Toss Your Own
Salad. We’re also up against modern
food production and marketing
methods, which have moved us
unconsciously toward overbuying and
wasting, and away from the wise
methods our grandmothers used for
stretching a pantry—and a dollar. In
fact, up to 40 percent of food in the US
gets thrown away, and food waste is
the single largest type of trash going
into municipal landfills, according to
the United States Department of
Agriculture. Figures aren’t dissimilar
in Australia. Meanwhile, 49 million
US households struggle with food
insecurity. The dissonance that comes
from wasting sustenance is tragic.
The good news: implementing a
few simple strategies at home can help
you eat more consciously and make
good (and tasty) use of things that
would otherwise end up in the trash or
compost. “Food is precious, whether
it’s been raised, grown, or foraged—
and part of living consciously is using
all of it,” says yogi chef Louisa Shafia,
co-founder of Magpie Cookshop, a line
of eco-friendly kitchen products.
“There’s a feeling of deep satisfaction
when you find a way to make stray
ingredients or leftovers into something
delicious and nourishing. It’s a way of
practicing ahimsa, or nonharming,
toward the earth.” Read on for easy
ways to preserve food and transform
your scraps into delicious meals.

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 DO IT SMARTER
New life for leftovers AT THE STORE
Got any of these things hanging around? Whip 1. USE THE BULK AISLES AND SALAD BAR TO
YOUR ADVANTAGE Be sure to read your recipes before you
up a new dish with a few strategic additions. shop and make a detailed list to remove the guesswork, says
Sara Haas, a culinary dietitian. For example, if a stew or soup
IF YOU HAVE MAKE THIS DISH recipe calls for a small amount of seeds or grains, such as
sunflower seeds or barley, use the bulk section to measure out
Potato skins Drizzle with olive oil and salt, and roast at 200° only what’s needed instead of just buying large bags. Or,
or carrot until crispy, about 10 minutes, for healthy “chips” if you need five olives for a recipe and no one in your household
peels devours them, don’t buy an entire jar! A handful from the
Extra carrot Chop, toss with olive oil, sauté, and then purée salad bar will do the trick, says Amy Gorin, a dietitian.
or beet with Parmesan and pine nuts for a pesto-like
greens topping for pasta 2. SHOP SMALL Try to buy only for the week ahead, says
Leftover Add enough beaten eggs to cover the leftovers in chef Eddie McNamara, which may mean eschewing a larger
Chinese food a baking pan, then bake at 180° for 25–30 minutes portion that is on sale. Just because you can get 10 bottles of
for a Chinese-takeout frittata salad dressing for the price of five doesn’t mean you should.
Leftover Add 1 can chickpeas (drained and rinsed), 1 cup Odds are low that you’ll use it all before the expiration date.
vegetables tomato sauce, 1 tsp cumin, and 1 tsp paprika, and
cook over medium heat until heated through for 3. BUY PULSES FOR YOUR PANTRY Keep lentils,
veggie stew chickpeas, and dry peas on hand to jazz up your leftovers.
Mushy Roll 2 cups berries in flour and combine with 2½ And try stashing a jar of minced garlic in the fridge to add
blueberries cups oats, 2 cups water, 1 cup applesauce, 1 tbsp flavour to those legumes in a flash (it also cuts down on food
vanilla extract, and honey to taste. Bake at 200° waste—how often have you bought a head of garlic and just
for 30 minutes for blueberry oatmeal muffins used one or two cloves?).
Overripe
bananas
Combine 3 overripe bananas with 2 cups flour, ½
cup sugar, 1 tsp baking powder, 1 tsp baking soda, 4. GIVE UGLY A CHANCE Sellers typically toss
1 stick butter, and 2 eggs; bake at 180° for 1 hour “irregular” produce that’s perfectly fine but doesn’t look ideal,
for quick banana bread assuming buyers want picture-perfect items. Thankfully, some
A bruised Purée with 1 banana, a handful of berries, and 1 stores now have a special section for ugly fruits and veggies
apple cup almond milk in a blender for a berry smoothie that taste the same as the pretty stuff and cost less too.

Leftover
chicken
Dice and combine with 1 cup pumpkin purée, 2
cans diced tomatoes, 1 can kidney beans, and 2
cups chicken broth; cook over medium-low heat
for 30 minutes for pumpkin-chicken chili
Leftover Toss with fried eggs, salad greens, and chopped
cooked rice veggies for a hearty entrée salad
IN THE KITCHEN
1. PREP VEGGIES FOR THE FREEZER Late-summer
bumper crops like tomatoes and capsicum best retain flavour
when they are roasted before they are frozen. Brush with olive
oil, sprinkle with salt, and roast at 200° until skin is charred,
30 minutes; then freeze. Zucchini keeps well when it’s sliced
into rounds, blanched in salty boiling water for 2 minutes,
and then shocked in ice water and dried before freezing.
Green beans, snap peas, and wax beans do well when
frozen raw; just remove the ends, snap in half, and freeze.

2. SAVE SCRAPS FOR SOUP Freeze parts of food that

are typically trimmed and tossed, like mushroom stems or
eggplant tops, in a zip-top freezer bag, says Gorin. When
you’ve collected quite a bit, make a vegetable broth: simmer
yogajournal.com.au

veggie scraps in a pot of water for 2 hours; remove and strain

the liquid. If you’re not going to enjoy it right away, freeze
the extra broth in ice cube trays, then pop the cubes into
PHOTO: CBCK-CHRISTINE/ISTOCKPHOTO.COM

small freezer bags for storage.

3. GROW YOUR OWN HERBS Create a little herb

garden in a sunny windowsill for recipes that require only a
january 2018

sprig of favourites like basil or thyme, says New York City

chef Gabe Kennedy, winner of ABC’s The Taste. It’s gorgeous,
fragrant, and allows you to trim only what you need.

52
 Yoga has made
such an impact on your life,
you are burning
to share it with others.
 A LWAY S
a student
Nicole Walsh delves into the importance of
ongoing learning for yoga teachers
WHEN I EMBARKED UPON my very first yoga teacher-training
course sixteen years ago, I had no idea what I was getting
myself into! I finished my initial training feeling inspired
and keen to start teaching. I was hungry to keep learning
and to know more about this vast subject of yoga. I signed
up for my next teacher training almost straight away,
and by the end of my second year of teaching, I had
accumulated over 1,500 hours of training. However,
I wasn’t counting the hours. I was 100 percent engrossed
in learning, and my goal was to become the best yoga
teacher I could possibly be.
yogajournal.com.au
january 2018

54
 If you’re a yoga teacher, I’m sure you
can relate to this story. It’s a common
scenario. There is so much to learn, and
in the early days of a teaching career,
doubts about our skill level (and feeling
like we’ll never know enough) can lead
us down the path of diving into training
after training, spending countless
dollars on courses and workshops. Don’t
panic - this is all perfectly normal! As
yoga teachers we knowingly commit
ourselves to a path of continual learning,
so that we can serve our students to the
best of our ability.
With years of experience of my own
training and growth as a yoga teacher,
combined with over a decade of training
teachers, I offer this guide to help you
navigate the vast landscape of teacher
training courses with discernment and a
bigger vision of how you want to grow as
a teacher.
THE IMPORTANCE OF ONGOING
TRAINING
Some twenty years ago, US-based
organisation Yoga Alliance set out
training standards that they determined
were the minimum requirements for
yoga teachers. In order to meet Yoga
Alliance Registry Standards, a teacher is
required to train with a school that
adheres to these standards. The 200-
hour Teacher Training was born. There
has been much debate in the yoga world
lately as to whether these standards are
adequate, and recently Yoga Alliance
conducted a survey of its members to get
some feedback. Interestingly, only 40
percent of surveyed yoga schools believe
that the current 200-hour standard is
the appropriate minimum required to
become a yoga teacher.
The yoga industry is self-regulated,
and our own industry association, Yoga
Australia, recognises that 200-hour
courses have become the normal
starting point for first-time trainees.
Their guidelines state that once
200-hour qualified, a yoga teacher
needs to accrue a further 150 hours of
training in order to meet their Level 1
requirements to become a full member
of Yoga Australia.
A 200-hour training taught by an
experienced and knowledgeable teacher
trainer can provide a strong foundation
from which to begin your teaching
journey. Most yoga teachers will and
should continue their education and
%
%
keep developing their knowledge and
skills. Where to take that next step is the
question.
DON’T DO IT FOR THE HOURS
Being a good teacher means being a
good student. Do some deep thinking
about who you want to teach, and
how you want to serve. What is your
passion, and what gives you a sense
of purpose? Choose trainings that
will enhance your career path in the
direction you want to go in. Many
courses focus primarily on the content
being delivered, while some are also
geared towards giving trainees the skills
they need to actually teach. Figure out
what you need most and talk to other
teachers about their experiences.
Choose quality trainings that will
advance your learning rather than
build up hours.
BE DISCERNING
Choose courses that allow you to
become more specialised, rather
than a ‘jack of all trades’. Do trainings
that allow you to build on your skills
in a thoughtful, relevant way, with
consistency and continuation from
 your previous studies. Avoid signing
up for trainings because of FOMO!
That is, taking a training because your
friends are, and you feel like you’re
missing out. This can often happen
when popular international teachers
offering condensed courses visit your
area. It can be inspiring training
with visiting teachers, as everyone
has something of value to offer, but do
your research first. Do you resonate
with their teachings, and with them
personally? Is this course going to
serve your long-term teaching goals?
Will there be future opportunities
to study with them (or their local
affiliates) if you desire? Are you able to
communicate directly with the teacher,
or with one of their representatives to
determine that the course is suitable
for you?
FACE TO FACE TRAINING
VS ONLINE
With the rise of the online course, you
can now study with many different
teachers without leaving your lounge
room. Online courses can be a great way
to sharpen up your knowledge and skills,
once you’ve already started teaching.
Face to face training offers a very
different learning environment to
online, as the relationship between
the trainee and trainer (student and
teacher) allows for feedback, support
yogajournal.com.au
and guidance. I’d suggest taking most
of your trainings face to face and have
online for ‘top-ups’ and in-between
inspiration.
AVOID EATING FROM THE
YOGA TEACHER TRAINING
january 2018
SMORGASBORD
I was given this sage advice from one
of my first teachers, and it’s true. If you
have too much of a good thing, you
56 could get indigestion. Having too much
variety in trainings can sometimes leave
you feeling confused. It’s common for
yoga teachers from different styles and
traditions to have different approaches
and teaching methods, and they may
even contradict one another. It can be
helpful to stay on a path with a teacher
or style of yoga for awhile, give yourself
time to really dive into the teachings
and apply them, before skipping from
training to training or onto new styles
of yoga.
REVISIT YOGA PHILOSOPHY
OFTEN
Yoga philosophy is vast and unending,
and it can take years to unravel the
meaning presented in the yoga texts.
Don’t think for a moment that the
30 hours of yoga philosophy offered
in your 200-hour training is the full
picture. The juiciness of yoga
philosophy is often misunderstood
at first introduction. I remember my
first dance with the Bhagavad Gita –
it seemed lofty and unfathomable, and
I couldn’t see its relevance. Later, when
a teacher unpacked its true meaning,
I discovered how to dive deeper into
the concepts presented, making them
more applicable to my life.
BEWARE OF BEING THE TEACHER
TRAINING COURSE JUNKIE
How much is too much training?
Although taking teacher training
courses and workshops can fill your cup
and keep you inspired, it’s ok to have
periods of time where you’re not seeking
out the next course, and are integrating
and consolidating what you’ve learned.
Give yourself time to work with new
information so that it becomes part of
your embodied experience, and so that
you can share this knowledge with your
students. This can take weeks, months
or even years.
DEVELOP YOUR SKILLS OF
TEACHING
It’s not just the techniques and
philosophy of yoga that we need to
learn. Actually learning how to teach
is an art in itself, and many trainings
overlook this aspect. Mentoring,
guidance and feedback is needed to
develop your teaching and presentation
skills, so seek this out when looking
for courses, or do some one-on-one
mentoring with a teacher.
APPRECIATE THE VALUE OF
SELF-GUIDED LEARNING
Ultimately the best teacher is within.
That’s what we’re always telling our
students, right? Guide yourself on
your own journey of discovery – use
books, online resources, podcasts, etc.
Go back over your old teacher training
manuals, and look at how you can
keep infusing this wisdom into your
classes in a fresh, new way. Gather your
training buddies for regular catch-ups,
workshop some teaching ideas and
give each other feedback. And most
importantly, practice, practice, practice!
Your personal yoga practice will keep
you connected on the teaching path,
and help you discover insights and
inspiration that you can share with
your students. It is your most valuable
asset, your teacher, your guide and
your sanctuary.
Nicole Walsh is the
co-founder of InYoga
in Sydney’s Surry Hills.
She is passionate about
helping yoga teachers
to discover their
purpose and teach from
an empowered place.
InYoga offers an integrated teacher training
pathway from 200 to 500-hours and beyond.
www.inyoga.com.au
YOGA ALLIANCE®–AUSTRALIA INTERNATIONAL
a Proud Media Partner of the International Yoga Festival
1 - 7 MARCH 2018 – RISHIKESH
The International Yoga Festival is grounded
in the authentic origin of Yoga.
Join us from March 1-7, 2018 for the world famous
annual International Yoga Festival on the banks of the
holy Ganges river, in the lap of the sacred Himalayas, the
birthplace of yoga at Parmarth Niketan Ashram.
There will be more than 70 presenters, from 20 countries,
giving nearly 150 classes from all Yoga traditions and lineages
with more than 60 different offerings throughout the week.
Presenters for IYF 2018 include:
Internationally Celebrated Yoga Teachers

Sadhvi Bhagawati Dr. Bruce Lipton Gurmukh Kaur Shannon Gannon Ana Forest and Sean Corn
Saraswatiji Khalsa Jose Callarco

Further, spiritual discourses will be held by revered

spiritual leaders from India and abroad.

Register Now for IYF 2018!

www.internationalyogafestival.org
GROUP
DISCOUNT:
Receive 10% off for groups
of 20 or more with access
to basic ashram rooms,
meals, hot drinks, unlimited
access to all classes,
workshops, lectures and
performances.

Parmath Niketan Rishikesh in collaboration with the Ministry of AYUSH,

Government of India, Uttarakhand Tourism Development Board and GMVN
yogajournal.com.au
Annie Carpenter explores the importance
of yoga sequencing and how teachers
can create more meaningful flows that
january 2018
invite deeper self-enquiry—physically,
mentally and emotionally.
58
JUST LIKE A GOOD BOOK, a good yoga
practice has a beginning, a middle, and
an end. And, just like a good book,
there’s an intention and even a kind of
PHOTOS: RICHARD SEAGRAVES
narrative. A well-sequenced practice has
a clear, organic progression that feels
almost inevitable. At the start, you feel
welcomed and have time to settle in
before things get going. And just as each
practice concludes with Savasana and

perhaps a few OMs, at the end of class
there’s a feeling of completion and
accomplishment. Whether you’re
creating a sequence for your own
personal practice or you’re working
on something to teach your students,
understanding how sequencing works
is essential.
I’ve been practicing since the
Seventies and leading Yoga Teacher
DEEPENING
FOCUS FOR AN
Effortless
Flow
Trainings since 2003. As my own
practice and method has evolved, one
of the ongoing queries is how to move
deeper into poses while staying
present to your own experience.
Students and teachers alike can
sense a good sequence because you
feel really good afterwards! There
are many methods for creating a
sequence: working towards a peak
yogajournal.com.au
pose has been popular of late; or the
well-rounded approach (a little bit of
everything), and even the more
random (whatever feels good right now)
approach. Certainly any true
january 2018
method can be honed to a successful
outcome—what we really want is for
ourselves and our students to finish a
practice with a feeling of well-being,
strength and a clear sense of Self. While 59

students arrive at yoga with many
different goals, like fitness or stress
relief, one of the inherent goals
of yoga is to consider the question, who
am I? This work, while endlessly
open-ended, can be approached at any
level: physically, mentally, emotionally
and spiritually.
Is there a method of sequencing that
reliably produces these goals? And is
there a way of knowing if a practice has
achieved this?
Recently I overheard a conversation
after class. “Wow I never knew my left
shoulder was so much tighter than my
yogajournal.com.au
right one.” And then the reply, “I know,
me too! But I am getting better at not
pushing myself too far.” This shows that
the student’s goal of a physical focus can
be infused with mindfulness, evolving
a clearer sense of how one lives in one’s
body, and even sensitivity into one’s
january 2018
habits and the capacity to change.
Regardless of conscious goals, everyone
wants to leave yoga feeling like they have
learned something—with a sense of
60 accomplishment.
STRATEGIES AND THEIR
SHORTCOMINGS
The Peak Pose Method
In the Peak Pose method, a challenging
pose is chosen for a class, and poses
are selected to move towards that pose.
This may give the feeling of a deepening
practice, however, the obvious goal
orientation can give the feeling of
attachment, greed and indeed pride
if the student is successful. At worst,
students may push themselves to
pain or even injury.
Random Sequencing
Random sequencing is that
seat-of-the-pants style, when the
teacher shows up with no plan and puts
poses together as they occur to them. It
seems to be easy to forget what one did
on the first side, producing a sequence
that is not even right to left. It’s true that
the random feeling can be fun, full of
unexpected twists and turns, but only
the most seasoned teachers can reliably
create a feeling of balance, safety, and
closure.
Well-Rounded Class
A well-rounded class is one that
includes a short warm up, a few
standing poses, a few twists, backbends
and forward bends, and a little rest: a
buffet of sorts.There is some obvious
intelligence here: make sure you move
the body in all directions. If this were
your steady diet however, you wouldn’t
move too deeply in any one direction.
Well-rounded is a good context for yoga
sequencing, but inherently lacks depth
and enquiry. This approach may be
helpful for students we see only once a
week, or randomly, so that we can be
sure they move in all directions
consistently; nonetheless it tends to
limit our ability to go too deeply in any
one direction.
How to deepen focus in
sequencing: Especially
for teachers
Yoga has the potential to deliver so
many benefits: Fitness, health,
awareness, community and of course,
fun! The bottom line is that everyone is
looking for a sense of meaning in life;
and yoga can deliver just that. Creating
practices that have at their heart a deep-
ening focus is a strategy for imparting
meaningfulness and giving
students “a way in.” By choosing an
accessible and highly specific physical
exploration at the opening of practice,
and following it throughout the
evermore-challenging practice and even
through the cooling down into final rest,
teachers can invite mindfulness and the
capacity to discern the Self. While still
offering a sequence with a highly
discernable theme, we in effect give the
practice to our students to sense and
create precisely what they need. We
become the guide along the path,
reminding each voyager to awaken,
again and again, to their own journey.
The idea of Deepening Focus is to
have students see and sense advancing
in yoga as a process of interiorisation. In
PHOTOS: MILJKO/ISTOCKPHOTO.COM
this view, enquiry is coupled with an
increasing and mindful challenge and
success is measured in a clearer sense of
Self. While we want to balance the work
in our students’ bodies in each class, it’s
a good idea to have a clear focus - one
physical exploration that “advances”
during the practice.
BECOME
A YOGA
TEACHER

YOGA TEACHER
TRAINING 2018
3 5 0 h r Leve l 1

BONDI BEACH
yoga@dharmashala.com.au
+612 9665 4262

Term 1 Self Practice & Philosophy starts Monday 5th February 2018
Term 2 Developing Teaching Skills starts Monday 30th April 2018
Term 3 Postgrad Teaching Community Classes (optional)

“As you, the teacher, get more comfortable with this
process, the physical enquiry reveals a mirror-like process
that invites each yogi to consider her or his own imbalances,
blockages and movement towards freedom...”
Teachers - begin with a simple and
specific enquiry while your students are
in an ideally passive or even restorative
pose to introduce the focus of the
practice. Let the enquiry land on each
student so that it invites a personal
quest, rather than trying to achieve a set
of poses. As you, the teacher, get more
comfortable with this process, the
physical enquiry reveals a mirror-like
process that invites each yogi to consider
her or his own imbalances, blockages
and movement towards freedom—both
physical and spiritual.
Here’s the basic outline:
• Choose a clear physical exploration
• Gradually move that focus forward,
step by step
• Use enquiry to have your students
invest in their own progression, and
• Invite – via ongoing questions –
your students’ attention and insight
• Clearly wrap it up, with time and
space for reflection
Telling a story, if you will, that
follows a clear, mostly linear path will
yogajournal.com.au
engage your students and keep them
mindfully making choices about depth
and timing and when to take
breaks that are intuitive and smart.
The students get deeper, learn
something specific and have a nugget
to takeaway.
january 2018
Deepening Focus is designed to
channel your students’ attention into
ever subtle awareness towards the Self.
Nonetheless, the mind needs to be
62 present on what is actually happening,
which is Asana (the poses). The art of
teaching is keeping your students here
and now whilst penetrating into the
Self. The path inward is illuminated.
Choose a clear intention
Start by choosing something physical to
explore: a great exploration for all levels
is to discern the difference between hip
flexion and spinal flexion. Here’s one
for you to try: Begin with a very simple,
mostly passive investigation to bring
attention to the area of the hips and to
the enquiry: Begin lying on the back in
Savasana simply watching the breath.
Bring attention to the natural curve in
the lumbar spine. On exhalation draw
one knee to the chest (hip flexion), so
deeply that it tucks the tailbone and
rounds the lower back (spinal flexion.)
Ask them to discover how far they need
to move the knee away from their chest
to come back to a natural lumbar curve
(hip flexion and no spinal flexion.) Then
try the second side, asking them how to
observe the subtle difference right to left.
Moving forward and
inviting enquiry
Gradually make it more challenging -
pose by pose, inviting the same inquiry.
For example: can you flex at the hip in
this forward bend (say Downward
dog; then Uttanasana) without flexing
(rounding) your spine? This will set your
students up to try more advanced poses
(perhaps Parsvottansana or Uttitha
Hasta Padagustasana for example) and
discern for themselves what is possible
in their own body. You can invite them
to begin to modify with props or adding
a bend in their knees when they need it.
This avoids competition and greediness
as you move forward with your sequence
of forward bends—without the goal of
a single advanced “peak” pose. You’ll
continue the enquiry as deeply into
advancing poses as your group can
mindfully go. The cooling down phase
can move them into simple backbends
to gently offset the body in the opposite
direction. Add some balancing easy
twists before the Savasana for a
complete and satisfying practice. As
you close the practice in a seated
posture, invite them to reflect on their
experience: how they feel now, their
ability to stay present and make clear
and conscious choices for themselves
throughout the practice, creating a
clearer sense of Self.
Wrapping up
Good sequencing is clearly not about a
perfect list of poses. In fact, our ability
to be responsive to the needs of our
students – in the moment – is key to
good teaching. Creating a focus that
deepens via the poses you choose creates
the condition for your students to have a
truly meaningful and transformational
experience in Asana practice. The
philosophical and spiritual aspects come
with mindfulness in Asana, working
towards a deeper understanding of Self.
After all, that’s the promise of yoga, and
what keeps us all coming back. The end
of the conversation, between the two
students above, goes like this: “See you
in class tomorrow?” and the reply,
“Absolutely, yes!”
Join Annie for her 75 hour teacher training
in Sydney next March at BodyMindLife.
www.bodymindlife.com/
Annie Carpenter is a long
time teacher and founder
of the SmartFLOW method.
Having studied anatomy,
kinesiology, and
developmental movement as a dancer,
her classes are informed by the body’s
structure and evolution. With a great passion
for creativity and metaphor, Annie loves
to play with sequencing in order to take
her students into a deeper understanding
of a pose and, ultimately, of themselves.
www.anniecarpenter.com
 DITCHING
the nine-to-five
If you daydream of demonstrating
downward dog during barefoot board
meetings before closing with an ‘OM’; there
are constructive ways to carve a new path
aligned with your purpose and passions.

By Diana Timmins

IS IT CLICHÉD TO SAY an impressive job
title and income can’t necessarily buy
happiness? Possibly – but truth remains
in its sentiment. What good is a
six-figure salary if your heart isn’t
invested? A sedentary, screen-gazing
cycle of endless targets and deadlines
can make human beings feel like
burned-out human ‘doings’. Many do
flourish wholeheartedly in the corporate
world; but it isn’t everyone’s source
of fulfillment. Do you thrive in
nine-to-five, or wistfully survive?
“I think there is growing
disillusionment with life in the
corporate sector. People are realising
they need work-life balance and to
yogajournal.com.au
Seeking balance
A significant portion of life is spent
working, so we should ideally love what
we do – right? Less than half of the
4,800 Australians recently questioned by
SEEK Learning were reportedly content
with how they earn their crust. Climbing
corporate ladders may have merits, but
can be challenging – particularly for
women seeking flexibility to care for
young children.
“Many women find the stress of
juggling a career, family and lifestyle
balance too much for their physical,
emotional and spiritual well-being.
Although the workplace is changing and
saying they are becoming more flexible
remained high; motivating Parkinson to
take time off and complete IYTA’s
esteemed training. Becoming president
of the non-profit organisation in 2011
perfectly merged her skills and passion
in a supportive environment.
Shyamala Benakovic can relate, as a
qualified yoga teacher and CEO of yoga’s
national peak body, Yoga Australia.
Acutely aware that part-time in her cor-
porate job essentially meant less time
and income to complete her workload,
Benakovic moved on in 2005 to nurture
her young family.
“I loved my work as a management
consultant, but felt the commitment
required to be successful in the corporate

reduce stress, so take up yoga or go on
a wellness retreat. Once they experience
the benefits, they commit to a regular
practice; in some cases, this can
for women and mothers’ needs, the
reality is very different. The result is that
women just leave,” says president of
International Yoga Teachers Association
environment did not allow time for
anything else; to be a wife, mother,
friend, sister,” says Benakovic, who
taught yoga full-time for three years after
PHOTOS: FIZKES/ISTOCKPHOTO.COM

develop into seeking a career as a (IYTA), Mary-Louise Parkinson. completing teacher training in 2008.
teacher or at a wellness centre,” A recent survey revealed over 50 per “Becoming a teacher gave me
says founder of Byron Yoga Centre, cent of IYTA members teaching yoga flexibility to work and manage other
january 2018

John Ogilvie. professionally transitioned from roles in my life; allowed me to be

“I guess what motivates most people corporate jobs. Parkinson jumped ship successful in all things that mattered to
is desire to live a meaningful life, to find after two decades in the IT industry. me. I was able to define my working
work they are passionate about and Reducing to part-time in 1995 following hours and financially contribute to the
64 share benefits of yoga with others.” the birth of her daughter, demands household.”
 “If I jumped with the overheads I had, the
business would not have survived. Teaching is not
high-profit – you do it because you love it. Mind you,
it can make enough to pay a modest mortgage.”

yogajournal.com.au
january 2018

65

Transition plan
To the many Byron Yoga Centre teacher
trainees coming from the corporate
world, Ogilvie recommends a transition
phase; initially teaching weekends or
evenings, or private clients (stressed-out
co-workers are a great start!). Dip a toe
in before diving headfirst, consider
requirements and realities before
burning corporate bridges.
A former high-end property
manager for multimillion dollar jobs,
Mark Pheely is an encouraging
advertisement for slow, steady
transition. Initially discovering yoga to
recover from a surfing injury, Pheely
sensed a owerful ull to continue
learning and sharing yoga. Before
leaving his corporate job, Pheely spent
over one year planning his Seddon-
based Westside Yoga studio.
“I fortunately had an employer that I
could negotiate with. I went from five
days a week in my corporate job to four.
yogajournal.com.au
I got momentum with teaching, then
went three days corporate and four in
the studio. I worked this seven-day week
for six months to establish the studio,
then jumped completely when it got
the right cashflow and credibility,”
recalls Pheely.
january 2018
“Corporate experience helped
with obvious things like marketing,
and understanding demographics.
What do people want, have they got
66 money for yoga? I researched different
areas, and Pheely saw a flashing red light.
The area had creative people who may
have disposable incomes to spend on
enriching themselves.”
Structuring a business plan also
identifies niche areas for specialisation.
Pheely, for example, merged his two main
loves to offer surf-yoga retreats. Whilst
yoga may have a business side; experts
like Ogilvie – a former electrician –
demonstrate that corporate experience
isn’t essential for success. Organisations
like Yoga Australia and IYTA fill gaps in
business know-how with high-quality
opportunities for professional
development.
Financially fine-tune your move
It pays to acknowledge that transitioning teaching was hard to stomach. My
to yoga teaching isn’t sealed with a
million-dollar handshake. There may
be significant pay decrease and loss of
benefits like holiday pay and
superannuation. Whilst teaching can be
immensely rewarding, Parkinson cautions new identity and redefine success in my
would-be teachers to have realistic
expectations.
“Becoming a yoga teacher is a big leap of my life, happier and healthier,” adds
from working in the corporate sector on a Snibson, who supports her business as
massive salary, big title, lots of travel and part-time lawyer for non-profit
perks. Suddenly, you are working for
yourself or a studio on a measly hourly
rate, which includes preparation time,
travel time and no added bonuses,”
says Parkinson.
If you leave the corporate world
entirely, another reliable source of
part-time work is advisable – at least
initially – to relieve financial pressure.
As an example; many sensing a strong
calling to the booming wellness industry
combine teaching with another form of
healthcare like massage therapy.
Of course, staying afloat financially
also relies on reassessing living within
your means. As we spiritually evolve, we
often find material things matter less
anyway; recognising how lavish our
lifestyles were in more financially-
abundant times.
“My overheads had been high, but
had matched my income. During my last
year in corporate work, I sold everything
down. I downsized my house, cleared
assets like three TV’s and two cars, got
rid of my credit card and paid off debts,”
shares Pheely.
“If I jumped with the overheads I
had, the business would not have
survived. Teaching is not high-profit –
you do it because you love it. Mind you,
it can make enough to pay a modest
mortgage.”
Embracing new (true!) identity
We are often conditioned to define
ourselves by profession. Leaving a career
and image we worked hard for can
trigger identity crisis. Yoga, however,
reminds us of our true Self, that what we
do is not who we are; a key realisation
for founder of Yoga Sparks, Kaela
Snibson, who transitioned from
commercial lawyer to kids’ yoga teacher.
“After completing training with
Rainbow Kids Yoga, I spent months
contemplating the idea of starting my
own venture. Up until then, my path was
extremely clear; uncertainty around
identity was challenged. I had studied
for six years to become a lawyer, got a
job at a great firm – that’s all I knew,”
reflects Snibson.
“It took me a while to embrace my
own mind. Fast-forward to now; I know
it was the right decision. I feel in control
organisation, Justice Connect.
Clarity and confidence can be clouded
by what we – and others – think we
‘should’ be doing. Whilst Benakovic
advises discussing career changes with
family members, there may also be
limits regarding how much outside
influences should shape our future. If
deep-down you can’t deny being bitten
by the yoga bug, Pheely encourages
remaining unwavering in your stance.
“Everyone is going to have an
opinion. You are never going to get
people completely on board. The critical
step is understanding your dharma
(purpose). Not what you want to do as a
job, but your dharma. That takes effort
and honesty,” he says.
“Once you are crystal clear about your
life purpose, keep moving forward no
matter what people think. Tell them: ‘I
love you, I am grateful for your opinion
and am listening to you … but this is my
path and I am rock-solid in that’.”
Reaching corporate crisis point is a
common catalyst for change –
professionally and personally. Listening
to your heart, taking that leap of faith
can create an empowering sense of
homecoming. As Parkinson inspires:
“My life of yoga is seamless. I don’t ‘go
to work’. I decided long ago not to ‘do’
yoga, but to ‘be’ yoga.”
THRIVE IN YOUR WORKPLACE
Throughout corporate chaos and yoga teaching (particularly combined), it is important to
maintain personal practice. “Often returning to the breath, gentle inversion or stimulating
movements, or sometimes stillness is all we need to recharge and regain clarity,” says
founder of Corporate Yoga Australia and former recruitment professional, Debby Lewis.
Lewis shares these restorative techniques:
Even breathing (sama vritti)
• Sit comfortably, close eyes and notice • Exhale for a count of four – notice breath
your body – relax areas of tension moving through abdomen, lungs, throat
• Become aware of natural breath flow and nostrils
moving through your body • Notice natural pause at completion of
• Inhale through nostrils for a count of exhale
four– notice breath moving through the • Continue for several minutes
throat, lungs and abdomen • Note: increase or decrease count to your
• Notice natural pause at completion of inhale comfort, keeping inhale and exhale even
Chest-opener
• Stand feet hip-width apart – lift through • Even breathing for three-to-five rounds
crown, careful not to over-arch lower-back • Repeat, hands clasped opposite way
• Interlace hands behind back and reach
towards floor – feel upper spine and chest Need yoga in your workplace?
open (draw hands back to deepen) Check out www.corporateyoga.com.au
World Class
Yoga Teacher
Training
Choose the course to suit you
• Foundation Yoga Studies - 70 hours
• Diploma of Yoga Teaching - 460 hours (one year)
• Advanced Yoga Studies with choice of post graduate speciality
courses including Pre and Post Natal and Back Care - 500 hours
Flexible study options - face to face or online
via correspondence.
What you will gain
• Ability to teach anywhere in the world
• Member of a worldwide supportive organisation
• Confidence to teach yoga in a safe and professional manner
Give us a call today on
1800 449 195 w w w.iyta.com.au
 january 2018 yogajournal.com.au

68
PHOTOS: KIRSTYPARGETER/ISTOCKPHOTO.COM
FUNDAMENTAL

Understanding anatomy and

physiology can be overwhelming
for yoga students and teachers,
but it’s essential to avoid injury
and ensure you’re getting the
most our of your practice.
By Felicity Dan
WE ALL KNOW THE POSITIVE effects yoga can have our
physical and mental health. And we love it because
it’s one form of exercise that doesn’t discriminate –
anyone can do yoga, from young to wise! But what if
we thought about each individual’s body during their
practice? What if we thought about their injuries,
medical status and goals in coming to yoga? The
exercises we pick and the sequence that we teach
them in can have a profound impact on our bodies. yogajournal.com.au
january 2018

69

“I’d focus on the person in
front of me, thinking
‘oh gosh, if only you knew
the pain you are causing
your patellofemoral (knee
cap) joint by allowing your
knee to drift so far inwards
in your Warrior II’. ”
yogajournal.com.au
january 2018
70
By deepening our knowledge of
anatomy and the physiology of
common injuries, we can turn a
simple yoga sequence into a way of
treating the body. Certain joints
within the body are designed to do
certain things depending on the way
they are built. For example, the
shoulder (or glenohumeral joint) is a
ball and socket joint (imagine a golf
ball sitting in a tee), which means it
has a lot of mobility but not much
inherent stability. It therefore relies
on the muscles, ligaments and other
soft tissues to keep it stable. Thus, the
way we work the shoulder to develop
a balance between strength and
mobility is different to what we would
do with the knee. Having a greater
understanding of this allows us to
pick exercises that suit certain people
or modify exercises to suit different
injuries.
When I first happened upon yoga,
I needed it! I’d just opened my own
Physiotherapy practice and was
working a crazy number of hours a
week (and stressing out for many
more). Stress was my middle name.
A friend suggested I try yoga – an
exercise that was equal forms physical
and mental. The only problem was,
as a physio, yoga made me think too
much! I’d focus on the person in front
of me, thinking “oh gosh, if only you
knew the pain you are causing your
patellofemoral (knee cap) joint by
allowing your knee to drift so far
inwards in your Warrior II”. It was
after a few months of this nonsense
that an opportunity to do a 200 hour
Yoga Teacher Training course became
available and I jumped at the idea. I
was excited to learn how to quieten
my mind and change my focus within
my personal yoga practice. However,
the more I studied and the more I
tried my hand at the practical side
of teaching, the more I realised
that my anatomy knowledge and
understanding of pathology became
my secret weapon. I found that it
allowed me to unlock better outcomes
for those who came to my classes.
And for me personally – I suddenly
embraced the chatter in my head and
changed it to focus on my own bod,
allowing me to feel my own
restrictions - both physical and
mental.
 YOGA TEACHER TRAINING
CONTINUING EDUCATION
ONLINE & INTENSIVE WORKSHOPS
Anatomy & Physiology
Yoga Therapy
Advanced Yoga Fundamentals

SYDNEY STUDIOS

Yoga Synergy Teacher Training

Goa, India and Sydney & Byron Bay, Australia
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 I personally feel the best thing you can Finally, learn to understand pain. beginning of a class and talk to
arm yourself with going into teaching, If you’re a teacher, be aware that for your students, asking them if they
or even for your own practice, is to have a lot of people, especially those that have current pains or niggles, can be
a basic knowledge of anatomy. Start have limited understanding of their a great way to break down barriers
with the joints - know the type of joint bodies, pain can be a scary thing. and let them know you’ll be looking
it is, how that then allows it to move Taking the time to walk around at the out for them.
(which gives you a sense of what it likes
and doesn’t like) and one or two key
muscles around that joint. For example,
the knee – it is a hinge joint (much
like on a door), which means it is
most comfortable moving through
flexion and extension (bending and
straightening) and less comfortable Within my own classes, I try to create a the knee, so to stretch it you have to
with rotation. Two key muscle groups focus at the beginning of the practice. have the knee straight. The soleus on
around the knee are the quadriceps and I start with a short meditation and the other hand, does not cross the
hamstrings. Therefore, when someone within this I tell students why I might knee joint so to stretch it you have to
comes into your class and mentions be focusing on a certain joint or group bend your knee. Immediately, you’ve
they have knee pain, your mind should of muscles that day and then give educated them with two facts that
go straight to thinking “well they will them a couple of facts about these. they can walk away with and use in
probably be comfortable with a Warrior For example, if we are doing work a practical sense without overloading
I movement because this relies on around the calves, I might inform my their brains.
bending and straightening the knee and students about the anatomy – that A lot of people come to yoga to
works the quadriceps, but they may be the calves are made up of two muscles, switch off, but I find that giving them
less comfortable with revolved half the gastrocnemius and soleus. The something different to think about
moon pose.” gastrocnemius (rather than work emails or the grocery
Use your own body as an experiment. runs across shopping) you can relax their mind in a
If you’ve had a past injury – let’s say a the back of slightly different way.
hamstring strain – try a few poses
within a class that might work your
hamstrings – for example, downward
dog, triangle and wheel. In your
practice, monitor for any pain and
discomfort. If your body can
differentiate pain from discomfort
(a ‘worked muscle’ feeling) then you
will be better able to explain this
feeling to your students, or to work
within your body’s
limitations
and avoid
further injury.
yogajournal.com.au

The next step is to

grasp some understanding of
common pathologies within the body
and how this might impact a person’s
practice. For example, those with hip
pain may cope well with most exercises
but struggle where the hip joint is put
january 2018

at it’s end range of movement – for

example in malasana squat or half
pigeon, even though these are often
given as good poses to loosen up the
72 hips.
 Simple ways to improve your A&P knowledge
• Try a Yoga class with a Physio. Physiotherapists are starting to
appreciate the benefits of yoga and incorporate it into their
routine. In Sydney, try The Studio in Rozelle. In Melbourne,
try Universal Practice and if you’re in Newcastle – feel free to pop in
and say hi to me!
• Study online. La Trobe University offer an online Anatomy and
Physiology course as do University of New England
• Read a book. Netter’s Clinical Anatomy is highly thought of
www.netterimages.com
• Download an app. Complete Anatomy and Essential Anatomy 5
are two that I would recommend.

Felicity Dan is a physiotherapist, yoga teacher and pilates instructor

in Newcastle. She owns a clinic, The Physio&Pilates Co., that provides
physiotherapy, clinical yoga and clinical pilates classes. Her clinical yoga
classes focus on pain reduction, improving flexibility and mobility and
increasing strength of the trunk muscles. Her classes are individualised to
each student based on their injury and medical history so that each student receives
specialised care and attention. www.thephysioandpilatesco.com
 F E S T I V E F AV O U R I T E S F O R A
Conscious Christmas
Add some Ayurveda, relish in Raw and go Gluten-free this silly season
with our expert yogi chefs’ creations
yogajournal.com.au
{
TIP: These fritters can be eaten with salad
as a meal or served as a lovely exotic
appetizer or side dish with soup or veggie
subji. They can also be a great veggie patty
for making home-made veggie burgers!
january 2018
74
Ayurvedic
By Lorien Waldron
When I think of Christmas I think of mangoes, water-
falls, coconuts, smiles and loving quality time outdoors
with family and friends! The warmth of summer literally
warms our hearts and softens our sense of needing to be
productive, allowing a more relaxed pace - one that calls
for delicious, simple and refreshing easy to make dishes
that you can feel proud of making for your loved ones.
Vegan Spiced Coriander
& Zucchini Fritters
INGREDIENTS
1 cup besan (chickpea) flour
1 cup room temperature water
2 tsp cumin seeds
¼ tsp turmeric powder
1 tsp sea salt
¼ tsp black pepper
1 medium-large zucchini, grated
1 small red onion, very finely chopped
2 cups finely chopped fresh coriander
ghee or coconut oil for cooking
METHOD
Sift besan flour into a mixing bowl and smooth out
PHOTOS: FRITTER/SHANTANU STARICK; ROSE CUP/LORIEN WALDRON
any clumps. Add 1 cup of room-temperature water
and stir vigorously to create a smooth consistency.
Add spices; cumin seeds, turmeric powder, a
few cracks of black pepper and 1 tsp of sea salt.
Add zucchini, red onion and fresh coriander. Stir
ingredients together to form a chunky batter.
Warm 1 tsp of ghee or coconut oil in a pan and
scoop fritter mix into centre of the pan to cook.
When little bubbles appear on the surface, flip and
cook other side until both sides are golden brown.
Continue to cook patties and serve with salad, subji,
soup or enjoy with a little date chutney.
Coconut Mango Rose Cups
with Cardamom and Maple
Glazed Pistachios
One of my favourite Ayurvedic quotes from the Vedas is,
‘Quality of mind depends on quality of food.’ With this
in mind, after you finish eating one of these Coconut
Mango Rose Cups, your mind will be literally swimming
in love, peace and happiness. This is a delicious, simple,
easy-to-prepare refreshing summer recipe made from a
base of plain coconut yoghurt. There are a few stages to
preparing this recipe, however once you’ve mixed up the
three different layers of filling, it is so fast and easy to
make, and tastes and looks amazing.

INGREDIENTS (TO MAKE 6 CUPS)

1/2 cup of desiccated coconut 2 tbsp edible pink rose
1 cup of dried white mulberries petals
1/2 tsp cinnamon powder 2 tbsp calendula flowers
1/2 tsp vanilla powder 2 tbsp chopped raw
pistachios
3 tsp maple syrup
love!
800 g plain coconut yoghurt
2 ripe mangos
1 tsp cardamon powder
1 tsp rose water
1 tsp beetroot powder

Prayer Beads… Spiritual Adornments

Unify Consciousness and Purpose.

DŽǀŝŶŐ ŵĞĚŝƚĂƟŽŶ ŐƵŝĚĞƐ LJŽƵ
deeper into your own awareness and
facilitates understanding yourself.
DĂůĂ ďĞĂĚƐ ĂŝĚ ŵĞĚŝƚĂƟŽŶ ĂŶĚ ƐƵƉƉŽƌƚ
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 Coconut Mango Rose Cups with
Cardamom and Maple Glazed Pistachios
METHOD
Gluten-Free
Prepare the 4 following layers in 4 separate bowls: By Angie Cowen
Step 1. Preparing the Mulberry Granola Christmas can be a time of overindulgence, leaving us feeling
Using a food processor mix 1/2 cup of desiccated coconut, uncomfortable and disconnected from our wellbeing. These recipes
1 cup of dried white mulberries and 1/2 tsp cinnamon will nourish the body, and by bringing in complete presence and
powder and blend on medium speed until the mulberries gratitude for what we have when eating, we can transform the simple
are broken up into smaller pieces. Once prepared place experience of enjoying a meal to a whole new level of fulfilment,
aside while you prepare the rest of the layers. nourishment and connection. 
Step 2. Preparing the fresh Mango Puree: Blend your fresh
mango flesh, cardamon powder and a little water together
in your food processor/blender until puréed. Set aside.
Step 3. Preparing the Coconut Layer: In a small mixing
bowl, add 8 tbsps of plain coconut yoghurt, 1/2 tsp of
maple syrup and 1/4 tsp of pure vanilla powder or essence.
Mix together well and set aside.
Step 4. Beetroot + Rose Layer: In another small mixing
bowl, add 8 tbsps of coconut yoghurt, ½ tsp of maple
syrup, 1 tsp of beetroot powder and 1 tsp of rose water.
Mix together well and set aside.
Step 5. Maple Glazed Cardamon Pistachios Garnish:
In another small mixing bowl add 2tbsp of crushed raw
pistachios, a sprinkle of cardamon powder and ¼ tsp of
maple syrup. Mix together and let sit to the side while you
start layering these bowls of goodness inside the cup!
Step 6. The final step!
1. Line up your cups in a row to make it easy to fill them.
2. Place 2 tbsp of the Mulberry Granola into each cup.
3. Layer 2 tbsp of Mango Cardamon Puree on top of that
and smooth out with your spoon.
4. Layer 2 tbsp of the Coconut mix on top of the mango
Quinoa, Coriander and Sunflower
and smooth over with the bottom of your spoon. Seed Pilaff
5. Layer 2 tbsp of the Pink Beetroot and Rose mix on top G LU T E N , G R A I N , D A I R Y, N U T, E G G , S U G A R F R E E - V E G A N F R I E N D LY.

of the Coconut layer and smooth over by using the bot- This quinoa salad has it all: taste, colour, texture and creativity. A perfect
tom of the spoon. picnic addition or lunchtime bowl.
6. Garnish with ¼ tsp of the maple glazed cardamon pista-
chios, a sprinkle of edible rose petals and some yellow INGREDIENTS
calenduler flowers. 3 cups cooked quinoa
7. Serve immediately or place in the fridge until ready to 1 tbsp coconut oil for cooking
serve. (*Note, if placing in the fridge, make an effort to 2 medium onions - finely diced
take them out of the fridge approx 15mins before serving 1 bunch coriander - stems finely chopped, leaves roughly chopped
so they are a nice soft consistency and are not too cold.) 1/2 cup sunflower seeds - toasted
Voilla! Enjoy the loving deliciousness of this divine 1/2 lemon - juiced
yogajournal.com.au

wholesome recipe! 2 tbsp tamari

2 tbsp extra virgin olive oil to finish
Lorien Waldron is the author of the Good pinch cayenne pepper
recipe book, ‘Simple Ayurveda in the Salt and Pepper to taste
Kitchen’, available via E-book on her ½ cup currants - optional
website. She also runs online
coaching programs designed to
january 2018

guide those seeking a healthy METHOD

lifestyle and wholesome nutrition
in the right direction. Connect with
Lorien via social media, @wholesomelovinggoodness
email: lorien@wholesomelovinggoodness.com and
76 via her website www.wholesomelovinggoodness.com
In a large fry pan, sauté onions in coconut oil until soft and lightly browned.
To a large bowl add onion, quinoa, coriander, sunflower seeds, lemon juice,
tamari, olive oil, cayenne pepper, currants (if using), salt and pepper and
mix well. Serve with extra coriander.
YIMI TEACHER TRAINING
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YOGA THERAPY SENIOR TEACHERS
.
 Chocolate Mousse Tarts FOR THE FILLING
Chop chocolate into smallish pieces and gently melt in a small
saucepan on a low heat.
Makes 12
G LU T E N , G R A I N , D A I R Y, R E F I N E D S U G A R F R E E - V E G A N F R I E N D LY. Place all filling ingredients in the blender, leaving melted
You won’t be sorry you made these decadent little treats. chocolate as the last ingredient to include.
They are a texturally stunning journey filled with rich flavours. Blend until completely smooth and fluffy. Set aside.

FOR THE BASE

INGREDIENTS Meanwhile, in your food processor, blitz all base ingredients
Filling Base until almonds are well broken down and mixture is sticky.
80g dairy free 80% dark chocolate 1 1/2 cups almonds  
In your lined mini muffin tin, evenly distribute the base mixture
(choose a refined sugar free ⅓ cup coconut syrup amongst the 12 mini muffin liners and press each into a tart shell
version) shape using your fingers.
1 pinch salt
yogajournal.com.au

1/2 cup coconut cream Spoon filling evenly into all 12 cases and garnish each with
desiccated coconut.
3/4 cup maple syrup
Place in the fridge to set for 4 hours.
1 large ripe avocado
Note: These can be made well ahead of time and stored in
1 tsp vanilla extract
the fridge.
1 pinch salt
january 2018

Recipes taken from LOVE LIFE & GLUTEN

METHOD FREE author Angie Cowen’s new
Line a mini muffin tray with mini muffin liners and set aside. cookbook Making Peace Before You Eat 
Preheat oven to 180 degrees Celsius and place almonds on a due for release March 2018. 
78 baking tray. Bake for 15 minutes or until just lightly browned. www.lovelifeandglutenfree.com
 2018 / 2019 AUSTRALASIAN TOUR

200HR YIN YOGA & ANATOMY

TEACHER TRAINING
Australasia’s only 200hr yoga teacher training
dedicated to the profound practice of Yin Yoga

With international Yin Yoga

Teacher Trainers and
Assistant to Paul Grilley,
Markus Giess and Karin Sang

4 - 9 MAR 2018 AUCKLAND Level I goldenyogi.co.nz

12 - 17 MAR 2018 AUCKLAND Level II goldenyogi.co.nz

25 - 30 JUN 2018 MELBOURNE Level I flyingmasters.com.au

2 - 7 JUL 2018 MELBOURNE Level II flyingmasters.com.au

4 - 9 NOV 2018 AUCKLAND Level III goldenyogi.co.nz

12 - 17 NOV 2018 AUCKLAND Level IV goldenyogi.co.nz

21 - 26 JAN 2019 MELBOURNE Level III flyingmasters.com.au

28 JAN - 2 FEB 2019 MELBOURNE Level IV flyingmasters.com.au

*Each 4 x 50hr module is a certified stand-alone teacher training.
Students can choose to sign up for the complete 200hr teacher training.
Students can also choose to book the levels individually.

www.yintherapy.com
 Raw
By Kelly Fielding
Celebrating Christmas on the Sunshine Coast of Australia
in a vegan household generally doesn’t align with the idea
of a traditional Christmas dinner that you may be more
acquainted with! Instead of hot, heavy meals and food
comas, this recipe is fresh, light, and embraces all
the beautiful flavours of summer. The salad can be served
alongside any of your other main dishes as a vibrant festive
addition to your guests’ plates.

Festive Beetroot, Spinach &

Cashew Cheese Salad
INGREDIENTS
1 candy beet thinly sliced
1/2 cucumber thinly sliced
1 radish thinly sliced
1 cup mixed leafy greens roughly chopped
(I used baby spinach and kale)
1 blood orange finely sliced
(use regular orange if you cant find a blood orange!)
1/4 cup walnuts
Several teaspoons of cashew cheese- use as much
as your taste buds fancy
1 tablespoon olive oil
1 tablespoon lemon
1 teaspoon coconut vinegar or apple cider vinegar
1/2 teaspoon dijon mustard
good pinch of salt

METHOD
Place the beetroot, cucumber, radish, mixed green leaves, orange
and walnuts in a large bowl and mix gently with your hands to
combine.
In a small glass or bowl, combine the olive oil, lemon, coconut or
apple cider vinegar, mustard and salt and whisk well to combine.
Mix the dressing through the salad and then serve. Feel free to top
yogajournal.com.au

with extra cashew cheese and walnuts as you wish.

Kelly is a passionate writer and raw/vegan chef

who combines her love of writing with her
forays into health and wellness. Kelly has travelled
and worked across the world in health resorts,
detox centres, raw food restaurants and wellness
january 2018

retreats, sharing ways to live simply, mindfully and sustainably.

Recipes and e-books are available on Kelly’s website
www.raw-by-nature.com

80
 Mark
Breadner
With over 20 years of
educating yoga teachers
is recognised as a teacher
of teachers, visionary and
leader for social change.

200HR YOGA 350 YOGA 350/500 HR YOGA MEDITATION

TEACHER TRAINING TEACHER TRAINING TEACHER TRAINING TEACHER TRAINING
AUGUST 6 - 31 2018 FEBRUARY - MAY 2018 JUNE 10 - JULY 15 2018 MARCH 24 -31 2018
SYDNEY SYDNEY BALI BALI
 r r ti
HOME PRACTICE

A prenatal sequence to
Worry less and trust more
By Ali Owens
PREGNANCY CA
BE A BEAUTIFU
transformative t
it can simultane
filled with antici
worry, and unce
In the first few m
of my pregnanc
fears about the
crowded out my
for the present.
each time I step
onto my yoga m
practice helped me listen 1 Sukhasana Easy Pose 2 Side bends
to my body and truly Begin by coming into a comfortable Open your eyes and extend one arm out to the
embrace the changes I cross-legged position. Allow your palms to face side with your hand on the ground. Reach your
was experiencing that up or down on your thighs. Then bring your opposite arm overhead, palm facing the
were beyond my control. palms to your belly, close your eyes, and begin midline, and lean over toward your extended
Becoming an active to take long, deep breaths in and out through arm. While in the side bend, breathe deeply and
observer of that process, your nose. Stay here for at least 1 minute, lift the bottom of your waist toward the sky to
rather than a passive allowing your breath to become steady and prevent compression of your lower back and
recipient of my body’s rhythmic. bd F id ib dt k
changes, was incredibly
empowering. I created
this prenatal practice to
help you do the same.
Use this sequence to
check in with yourself,
quiet fears and negative
mental chatter, and
ultimately move into a
place of deep trust.

Practice tips
1 If your pregnancy is
high risk, if your baby
is breech, if you’re
expecting twins, or if
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: MONTIEL; BOTTOMS: GAR

you have any other

PHOTOS: IAN SPANIER; MODEL: ALI OWENS; STYLIST: MATTHEW PER

3 Sufi Rolls 4 Cat and cow

medical concerns, talk Take both hands to your knees and begin to Come into Tabletop with your knees on a folded
yogajournal.com.au

to your doctor before draw big circles with your chest around the blanket. On an inhalation, reach your sternum
practicing yoga. midline. On each inhalation, bring your heart through the gateway of your arms, creating a
2 Adjust this sequence and chest forward; on each exhalation, draw heart opening in your chest (Cow Pose, shown).
throughout your your chest back. You can make the circles as On an exhalation, round through your upper
pregnancy by skipping wide or small as you like. Take 5–10 rotations in back and spread your shoulder blades. Press
poses that don’t feel one direction, then repeat 5–10 rotations in the down evenly into both hands and draw your
good in your body—or other direction. chin in toward your sternum (Cat Pose). Repeat
by using blocks, bolsters, each pose 5–10 times each.
january 2018

and blankets as props.

82

5 Vajrasana
Thunderbolt Pose
Tuck your toes under and walk your hands
back until your sitting bones rest on your
heels. Place your hands in any position
that feels comfortable, close your eyes, and
breathe into the sensations. Hold for 10
breaths.
8 Utthita Trikonasana
Extended Triangle Pose
Come back to Warrior II on your right side,
then straighten your bent leg and reach
forward with your right arm before
lowering it to the floor or a block (placed
next to, or just behind, your right foot).
Press down through your right palm as you
raise your left arm skyward, stacking your
wrists and opening your chest as much as
feels comfortable for you. Stay here for 5
breaths, then return to Warrior II, and repeat
on the left side.
6 Vasisthasana
Side Plank Pose, variation
Walk your hands forward, returning to
Tabletop. Step your right foot back and spin
it flat so the outer edge of your right foot is
parallel to the back of your mat. Walk your
left hand forward a few inches and spin your
chest open, reaching your right arm toward
the sky. Press down through your left palm.
Take 3–5 breaths, then repeat on the other
side.
9 Temple Pose, Variation
Bring your hands to your hips and turn both
heels in toward your midline, externally
rotating your femur bones in your hip
sockets while pointing your toes outward
(to any degree). Bend your knees, and reach
your arms forward or overhead, coming
into Temple Pose. Press down through your
feet to straighten your legs, and bring your
hands back to your hips or heart center.
Repeat these squats 5–10 times.
CONTINUE SEQUENCE ON NEXT PAGE.
r r ti
HOME PRACTICE
7 Virabhadrasana II
Warrior Pose II
Come up to stand and step your feet about 4
feet apart, parallel to one another. Turn your
right leg outward 90 degrees and bend your
right knee, moving toward stacking it above
your ankle. (If your knee extends beyond
your toes, widen your stance.) Extend your
arms parallel to your mat, and gaze to the
front or over your right fingertips, whichever
feels most comfortable. Take 5–10 deep
breaths here, then repeat on the other side.
10 Prasarita Padottanasana
Wide-Legged Standing Forward
yogajournal.com.au
Bend, variation
Step your feet about 1.5 metres apart, toes
slightly turned in. Interlace your fingers
behind your back; if that’s not accessible,
hold the end of a strap in each hand.
Hinging at the waist, fold forward over your
thighs. Stay here for 5–10 breaths. Option:
lower your hands to the mat, and place a
january 2018
block between your legs. Bring one hand to
the block and send the other hand skyward,
opening your chest while keeping your hips
in a neutral position. Take 3–5 breaths;
repeat this twist on the other side. 83
 11 Malasana Garland Pose
Come to the top of your mat, stepping your feet a little bit wider
than hip-width apart. Turn your toes outward 45 degrees, and
bring your heels onto a folded blanket. Bend your knees as
much as your hips will allow. (If your baby is breech or if you
are having twins, don’t drop your hips lower than your knees.)
Bring your hands to your heart center and use your elbows to
help open your knees. Lift your sternum, drop your tailbone,
and take 10 deep breaths here.
13 Upavistha Konasana
Wide-Angle Seated Forward Bend
yogajournal.com.au
Come to a seated position with your legs together and extended
in front of you in Dandasana (Staff Pose). Next, bring both legs
outward (your legs should form a right angle, approximately,
with your pubis at the apex). Rotate your thighs outward and
flex your ankles, keeping your knees and toes pointing
skyward. Inhale to lengthen your spine; exhale to fold forward
any amount that’s comfortable for your body. Stay here for
5–10 deep breaths.
january 2018
OUR PRO Teacher and model Ali Owens is a yoga and meditation teacher and new mom in Los Angeles. Learn more at aliowens.com.
84
12 Hanumanasana
Monkey God Pose, variation
From Malasana, come to stand and place two blocks near the
inner edges of your feet. Bring your hands to the blocks. Step
your left foot back, then lower your knee to the mat (or to a
folded blanket). Stay here, or bring your elbows to the blocks
(shown). Maybe even lean back to straighten your right leg,
stacking your hips over your left knee. Fold forward inside your
right leg, and stay here for 5–10 breaths. Repeat on the other
side
14 Tarasana Star Pose
Return into a comfortable seated position, perhaps sitting on a
folded blanket, and bring the soles of your feet together. Rather
than pull your heels in toward your pubis, drag them away
from your body, creating a large diamond shape with your
legs. Inhale and lengthen your spine; exhale and fold forward,
reaching your forehead toward your toes. Stay here for
5–10 deep breaths.

15 Seated Meditation
Roll up to a cross-legged seat, and open your arms so they are
parallel to the floor, palms facing up. Firm your triceps, then
begin to flip your palms, downward then up, creating a rhythm.
Do this for at least 2 minutes, increasing the length of this
exercise by 30-second intervals as you build strength. It should
feel challenging to keep your arms parallel to the ground;
this exercise is designed to help you mentally prepare for
labor. Once you’re finished, rest your hands on your thighs.
Transform the world by giving people the tools to transform themselves
Dru Yoga Teacher Training 2018
starting next in Adelaide July I and NZ August
facebook/druaustralia
r r ti
HOME PRACTICE
16 Supta baddha konasana
Reclining Bound Angle Pose
Place one block on the high setting and another one, a
few inches away from it, on the medium setting; place a bolster
over both blocks on an incline and lie back. Keep the soles of
your feet together for Supta Baddha Konasana, or extend both
legs out for a Savasana (Corpse Pose) variation. Close your eyes
and allow your body to relax completely, resting here for at least
5 minutes.
For a new career or
potent self development
What’s different about the Dru Yoga course?
> Explore heart-based yoga—create a better world
> Try mind/body yoga—for empowered emotions
> Transform negative thinking—lead a positive life
> Take yoga off the mat—find meaning and purpose
> Do a yoga for all ages & fitness—anyone can do Dru
> Learn ancient wisdom—backed by modern research
> Get in-depth training—be a confident teacher
> Fit yoga into your life—coursework is doable
> Earn as you learn—teach half way in the course
> Join a global community—make friends for life
Recognised by IYTA
Registered with YA
as a 500 hours course
Check our website for nationwide
upcoming Dru events and courses
dru.com.au
courses@dru.com.au
02 6161 1462
FREE guide to choosing yoga courses dru.com.au/yogacourse
 your practice
YOGAPEDIA

Poses of the month

How to move from High Lunge
to Dhanurasana
By Jodi Blumstein

High Lunge
}

DON’T bend your front knee

beyond a 90-degree angle—it
diverts energy from the gluteals
to the knee joint of your bent leg,
creating pressure there.

Benefit to maintai ing a deep stretch in the hi

and hip flexors (which tend to be tight
Lengthens your hip flexors; stabilises and
sitting too much and can contribute to
strengthens your gluteals
back pain). Keep the weight of your le
Instruction grounded in the heel. You should feel
1 From Tadasana (Mountain Pose), widen your gluteals waking up—you’ll likely notic
stance so that your feet are hip-width apart. sensation—in the back of your front le
Take a few moments to cultivate a strong 5 Begin straightening your right leg, w
awareness of your breath. will increase the stretch in your right h
2 Place your hands on your hips, and step your Reach your right heel toward the wall
left foot forward a metre. The size of your step you. Engage your right quadriceps as
may vary depending on your size and flexibility, straighten and lift your kneecap; rema
but be generous to start—you can always of your breath as the intensity increase
adjust later if you feel any strain. your pelvis in a neutral position to pro
3 Bend your left knee to a 90-degree angle lower back.
yogajournal.com.au

with your knee directly above your heel. Press 6 Raise your arms overhead while slightly
PHOTOS: IAN SPANIER; MODEL: JODI BLUMSTEIN; S
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: MONTIE

into the ball of your right foot as you lift your dropping your ribs. Bring your hands to touch, DON’T let your pelvis fall into
right heel off the ground. anterior (forward) tilt or allow your
and lengthen through the back of your neck,
ribs to protrude as you raise your
4 Internally rotate your right leg by turning tilting your gaze toward your hands. Relax your arms. Keeping your ribs down
your back hip forward and drawing your right shoulders and draw your ribs down and in as will help you avoid moving into a
knee down and in. This will help keep your hips you reach through your fingertips. Hold for backbend, which can compress or
january 2018

square to the front of the mat, which is crucial 8–10 breaths; repeat on the other side. pinch your low back.

Our Pro Model and teacher Jodi Blumstein has been a devoted student of Ashtanga Yoga since 1994. In 1998, she opened the first Ashtanga Yoga school in Chicago,
and for the past 11 years, she has been teaching the practice at YogaWorks Center for Yoga in Los Angeles. To learn more, visit jodiblumstein.com or check out her
86 classes at yogaglo.com.
 your practice
YOGAPEDIA

M dif Hi h L eded
r body.
If you’re struggling to keep your front knee If your front leg is tired …
deeply bent … TRY placing your back knee on the
TRY placing your hands on your hips. ground. This modification will relieve stress
By bringing your hands to your hips, on your front leg by redistributing some of
you shift awareness to the power of the weight. Bonus: This modification
your legs and the position of your may also simplify the stretch in your
pelvis. Strong legs are the foundation hip flexors (back leg) while heightening
of safe and comfortable backbends the sensation there, bringing extra
like Dhanurasana (the peak pose in this awareness to this important muscle
practice). High Lunge provides the group.
opportunity to feel the sensations
in your legs as they become
accustomed to working
harder.

If you are still feeling fatigue in y

leg and would like to lower the
TRY placing both hands on the floor. In yog
comfort that you’re able to keep your attention on your breath. Placi
floor affords two more grounding points for redistributing weight. Ea
is designed to help you focus your attention on stretching the hip fle
back leg while feeling comfortable enough to notice your breath and

BE HERE NOW
As a culture, we tend to value multitasking and staying busy. But the practice of yoga provides us with an opportunity to reduce
this dissipation of our energies. While practicing, notice if your attention wanders out of your body and into a dialogue about your
experience, which detracts from the experience itself. Instead, let yourself feel your practice more potently by keeping your attention
vigilantly focused on sensation. There is no right, wrong, good, or bad—these are your mind’s stories. Strengthening the muscle of
attention will deepen your practice and spill over into all areas of your life in beautiful ways.

Strengthen core muscles, ease lower back pain, and open your
shoulders and chest with these prep poses for Dhanurasana.

the exhalation, gently squeeze your legs together and press

the backs of your hands and fingernails into the ground. As
you inhale, lift your upper and lower body simultaneously,
keeping your feet and heels together and your legs straight.
Gently squeeze your shoulder blades back toward each
yogajournal.com.au

other, and then lift your chest higher off the ground. To open
your shoulders more fully, reach your hands toward each
Salabhasana other and, keeping your elbows straight, clench your hands
Locust Pose together and lift your arms. (This deepest version of the pose
will help to open your chest and shoulders in preparation for
Benefit our peak pose.) Keep your gaze on the tip of your nose and
Strengthens back muscles; stretches your shoulders and chest; improves imagine lengthening your entire body from the tips of your
january 2018

posture
Instruction
Begin lying on your belly with your arms at your sides, forehead on your
mat, palms facing up. Take a full cycle of breath, and as you complete
toes to the crown of your head. Hold here for 8–10 breaths. If
there is any pinching in your lower back, slightly lower your
chest and legs, or put your hands back on the floor. Feel for
the sweet spot where you’re able to breathe comfortably but
are working with full concentration. 87
 Setu Bandha Sarvangasana Bridge Pose Eka Pada Dhanurasana One-Legged Bow Pose

Benefit Benefit
Strengthens your legs and back to support deeper backbends; Strengthens your legs and back; lengthens your hip flexors and
helps open your shoulders and neck creates balance; helps increase energy and stamina

Instruction
Lie on your back with your arms at your sides and your feet on the
floor, knees bent, with feet directly below your knees. On your
next inhalation, lift your hips off the floor. As your hips rise, reach
your hands toward each other and interlace your fingers—or place
your palms flat on the floor until your shoulders become more
mobile. Breathe deeply and begin to generate strong energy in
your legs. Ground your feet, and lift your hips. Squeeze your
shoulders back toward each other, and use your legs to aim your
sternum toward your chin. This motion should relieve stiffness in
the back of your neck and shoulders. Keep your head completely
relaxed, and hold for 8–10 breaths.
Instruction
Begin by lying on your belly with both of your arms at your sides,
palms facing up. On an inhalation, squeeze your shoulder blades
back, and begin to lift your chest and head off the ground. On your
next exhalation, press your left leg into the floor as you bend your
right knee, lifting the entire right leg off the floor. Reach both hands
toward your right ankle and grab it firmly. As you breathe and hold
the pose, start intensifying the energy in your bent leg by lifting it
higher or by using it to pull your chest and shoulders farther open
by moving toward straightening your bent leg. Take 5–10 breaths
here, and then put your right leg down. With your arms, make a
cradle to rest under your head, then repeat on the other side.

Strengthen your back and open your shoulders and

chest as you move step by step into Dhanurasana.

Dhanurasana
1
Dhanus = bow · asana = pose
Bow Pose
Benefit
Strengthens your back; opens your shoulders and chest; stabilises your legs; improves
hip-flexor function; stimulates digestion and energy flow in your internal organs
Instruction
1 Begin by lying on your belly with your arms in a cactus position on the floor. As you
inhale, gently squeeze your shoulder blades back toward each other. Then, progress by 2
lifting your chest, your head, and the top of your ribs off the floor. Exhale, and on your
next inhalation, lift your legs off the floor. Press your feet together and keep your legs
active and engaged. Bend your elbows as if squeezing them toward each other behind you.
yogajournal.com.au

2 While maintaining the lift in your chest and legs, bend your knees and bring your heels
toward your head until your toes are vertical above your ankles. Keep your hands open
with palms facing the floor, and squeeze the skin behind your shoulder blades to
engage the muscles in your upper back. Press your big toes and inner heels together.
Take 5–10 breaths. Slowly release to the floor, and then repeat at least one more time
before proceeding to step 3.
january 2018

3 With your legs and arms lifted off the ground, prepare to move into a low-energy 3
Dhanurasana. Reach your hands back toward your ankles, and with your palms facing in,
gently catch them from the outside. Stay here for 3–5 breaths, and try to keep your feet
and ankles touching. Release your grip on your ankles and slowly lower to the floor.
88 Lie on your belly with your head cradled in your hands for 3 breaths.
4 Repeat steps 1–3, but this time, hold the grip on your ankles.
Increase the energy in your legs by raising them slightly higher,
while simultaneously pulling them toward the wall behind you.
In this pose, you will resemble the dynamics of a bow; for the
arrow to fly, it must create tension with the bow. Your legs are
the strongest part of your body, and when you activate their
strength, you stabilise your pelvis and create a safe environ-
ment for your spine to bend.
If your legs do not pull back, your upper body cannot open.
However, if you do lift your legs higher, you’ll notice the entire
front of your chest and shoulder area opening. Relax your belly
muscles here, letting them stretch. Hold for 5–10 breaths, then
slowly release to the floor. Repeat up to 3 times.

This pose is the expression of sthira and sukha in practice.

Sthira is steadiness and strength, which is necessary to support
sukha, the full expression of happiness, joy, and freedom—
in this case, the opening of the heart center.

Stay safe
Dhanurasana should feel like a deep stretch in the front torso, reaching from your pubic bone to your throat. In your
back body, your spine should be in full extension, and your pelvis should tilt forward so that your tailbone is free to lift
as the top of your sacrum moves toward the floor. (This is important to avoid low-back strain.) However, if you feel
any pinching or compression in the low back, lower the pose until you feel comfortable. Don’t forget to always start
slowly and listen to your body as you progress.

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 your practice
ANATOMY

Get to know…
Your hamstrings
Flexible and strong, hamstrings are key to a healthy, happy yoga practice.
Here’s what you need to know in order to lengthen and strengthen these muscles. By Jill Miller

WHEN I WAS IN MY EARLY 20S, I had a vigorous Ashtanga Yoga

Strengthen to lengthen
practice, and I loved that my hypermobile body could easily
contort into even the most advanced postures. Yet my drive
to feel a deep stretch, particularly in all of the forward folds
It seems paradoxical that if your hamstrings are tight, you
in the Ashtanga series, caused micro-tears in my hamstrings, should strengthen them. However, hamstrings are healthiest
which led to knee and hip pain—plus so much soreness that when all of their fibres are able to fully lengthen and contract,
when I got out of bed each morning, I wasn’t able to which is what prevents muscle tears and promotes optimal
straighten my legs for at least an hour. muscle health. The following exercise is like medicine for both
Like me, many yoga practitioners learn lessons about hypermobile and restricted hamstrings. It’s a concentric exercise
their hamstrings the hard way. After all, having the ability (read: it shortens the hamstrings). If you dislike this move as
to achieve all kinds of complex yoga poses due to hypermobile much as I do, take it as a sign that you’ve got some hamstring-
hamstrings is a common, if unspoken, goal. On the flip side, strengthening work to do.
a lack of flexibility is often associated with not being able to
practice yoga at all. How many times have you heard someone
THE MOVE: HAMSTRING SLIDES
say, “Yoga isn’t for me; I can’t even touch my toes.”?
In fact, optimal hamstring health lies somewhere between
the two ends of this spectrum. If your hamstrings don’t have
a lot of motion, gaining flexibility can help keep your knees,
hips, and legs healthy. If your hamstrings are hyperlax,
controlling their range of motion will also help you stay STEP ONE Place a yoga blanket on a slippery surface, like a
injury free. It took me two solid years of avoiding forward hardwood or tile floor. Lie down to rest your bottom, torso, and
bends in order to heal my hamstrings and learn the head on the blanket with your legs outstretched in front of you,
importance of both stretching and strengthening this muscle hips parallel to each other.
group. Here’s how you can create strong, pliable hamstrings,
wherever your starting point.

WHY TOUCHING YOUR

TOES IS OVERRATED STEP TWO Drive your heels into the floor, and pull your bottom
MODEL: COLLEEN SAIDMAN YEE; HAIR/MAKEUP: BETH WALKER; CLOTHING: MO

Remember the toe-touch test in school, where
your teacher gauged your flexibility based
on how far you could reach your fingers toward
yogajournal.com.au
toward your heels by exclusively using your hamstrings. When
you’re halfway there, stop and make sure your knees are pointing
to the sky and still parallel to one another.
PHOTOS: JEFF NELSON; ILLUSTRATION: MICHELE GRAHAM

your feet? This “test” has been used as a

measure of musculoskeletal health for decades.
However, hamstring limberness without
strength shouldn’t be anyone’s goal.
Placing too much focus on stretching your
hamstrings can shorten your hip flexors,
january 2018

creating a muscle imbalance that can contribute STEP THREE Complete the move by pulling your heels all the way
to an anterior (forward) pelvic tilt— to your bottom, then straighten your legs to return to the starting
and back pain as a result. position. Repeat until you feel tired.
90
 ISCHIAL
BODY OF KNOWLEDGE:
TUBEROSITY ANATOMY OF THE HAMSTRINGS
Your hamstrings are a collection of four muscle bellies (with only three
names) on the posterior (back) thigh. They originate (attach) on the ischial
tuberosities (sit bones) and run down the backs of your thighs. There
are two hamstrings in each medial thigh (the inner back side) and one
in each lateral (outer) thigh. All three attach by long tendons crossing
the back of the knee to the lower leg—and they’re all bi-articular,
meaning they connect and affect the function of two joints: the hip
and knee. Your hamstrings work to flex (bend) your knees, extend
(straighten) your hips, and posteriorly tilt your pelvis.

1 BICEPS FEMORIS This two-headed muscle is in the outer portion

of your thigh. The long head begins on the ischial tuberosity (bottom
of the pelvis), and the short head is nestled against the lower half of
your femur. Both converge at a tendon on your outer knee (at your
fibula). This muscle externally rotates your hip. It also externally
rotates your bent (flexed) knee.
2 SEMIMEMBRANOSUS This muscle begins as a thick membranous
tendon (hence its name) on your ischial tuberosity (sit bone) and
attaches just behind your inner knee. It also serves as a fascial
anchor for the largest of your inner thigh muscles: the adductor
magnus. The semimembranosus muscle internally rotates your hip.
It also internally rotates your lower leg at the flexed knee.
3 SEMITENDINOSUS This muscle begins on your ischial tuberosity
and tapers into a long tendon that attaches on the innermost portion
of the front of your knee. This muscle internally rotates your hip,
and when your knee is bent, it internally rotates your lower leg.

Next Month
The next issue is
ON SALE on the
18th of January 2018

Life in Balance
Seeking more equanimity and happiness in 2018? Learn how to
tap into the purusharthas – or yoga’s four aims in life – to reach
your goals and usher in more joy.

STICK WITH YOUR INTENTIONS

A Kundalini-inspired sequence that can help you release bad habits
and boost your will-power and well-being as you usher in 2018.

The Art of Impermanence

How to live more fully by learning to let go.

Essential Anatomy
Understand the anatomy of the neck and the cause of neck pain.
Find balance with yoga to cure it.

Home Practice
How to move from Urdhva Hastanana to Adho Mukha Vrksasana

Don’t want to miss an issue? Subscribe at www.yogajournal.com.au/subscribe

 your practice
ANATOMY

3 poses to keep your

hamstrings healthy

Supta
Padangusthasana
Reclining Hand-to-Big-Toe Pose,
variation
This classic pose reveals the truth
behind your current hamstring length.
By lying on the floor with one foot
against a wall, you can keep both
your pelvic bones and spine in neutral
positions as you explore the range
of motion in your raised leg (which
is permitted by the length of your
hamstrings).
HOW TO Wrap a strap around the
middle of your right foot. Lie on the
ground with the bottom of your left
foot against a wall and your left toes
pointed toward the ceiling. Engage your
core, maintaining a neutral spine. Note
the position of both pelvic (ilia) bones
as you begin; your ilia should never tilt
or shift. Grasp the strap and bring your
right hip into flexion without changing
the position of your pelvis or spine. As
yogajournal.com.au
Uttanasana
Standing Forward Bend, variation
This Uttanasana asymmetrical variation
favours a stretch in your outer hamstrings,
the biceps femoris. The pose is great for
practitioners who have a limited range of
motion in their hamstrings.
HOW TO Begin in Uttanasana with both
knees bent, feet hip-width apart. Place one
block under your right foot and one next to
the outside of your left foot. Lean your weight
forward as you try to straighten both knees.
Walk your hands to the left to place them on
the block, and lean your hips to the right to
emphasize the stretch on your right hip and
right hamstrings. Breathe deeply for
30–60 seconds, then switch sides.
STRENGTHEN-TO-LEGTHEN CHALLENGE
Put pressure on the block under your foot
Purvottanasana
Upward Plank Pose
This is one of the few classic yoga poses that
requires concentric contraction (shortening) of
the hamstrings along with the whole posterior
chain of muscles—the calves, glutes, and back
muscles. Thanks to our increasingly sedentary
lifestyles, we tend to be weaker in the back of
our bodies than in the front. This back-body
strengthener is an excellent antidote to this
common problem.
HOW TO Sit in Dandasana (Staff Pose) with
your torso upright and legs outstretched
in front of you. Slide your palms backward
approximately 20–25cm, with your fingers
pointing toward your feet. (In the full
expression of the final pose, your shoulders
should stack above your wrists.) Point your
toes so that the soles of your feet plant into
the ground, then engage all of your back-body
muscles to lift off the floor into a reverse-incline
plank. Internally rotate your hips by squeezing
your thighs toward one another. Hold the pose
until you can no longer sustain all of these
actions.
STRENGTHEN-TO-LEGTHEN CHALLENGE Try
pulling your heels toward your bottom without
allowing your knees to bend. Even though

soon as you feel a stretch on the back and simultaneously try to slide it to the right your heels won’t move very far, you should
of your right thigh, stop pulling and without actually moving it. Do this for 10–20 feel your hamstrings engage, which will build
breathe deeply. Once the stretching seconds, then repeat on the other side. strength.
sensation dissipates (30–60 seconds),
switch sides.
STRENGTHEN-TO-LEGTHEN OUR PRO Writer Jill Miller is the creator of Yoga Tune Up and The Roll Model Method, and author of The
CHALLENGE Harness the strap firmly
january 2018

around your heel, and try to push your
right thigh back toward the ground
without allowing your thigh to move.
Hold for 10–20 seconds.
92
Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. She has
presented case studies at the Fascia Research Congress and the International Association of Yoga Therapists
Symposium on Yoga Therapy and Research, and she teaches at yoga conferences worldwide. Learn more
at yogatuneup.com. Model Colleen Saidman Yee is a yoga instructor with more than 30 years of practicing
experience. She is the owner of Yoga Shanti studios in New York City and author of Yoga for Life.
 World Class
Yoga Teacher
Training

Choose the course to suit you

• Foundation Yoga Studies - 70 hours
• Diploma of Yoga Teaching - 460 hours (one year)
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What you will gain

• Ability to teach anywhere in the world
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• Non-profit, ethical and internationally recognised
• Longest running yoga teacher training provider in Australia

Give us a call today on

1800 449 195
w w w.iyta.com.au
 january 2018 yogajournal.com.au

94
travel
EXPERIENCE

PHOTO: TANICHE/ISTOCKPHOTO.COM
 Revelling in
RISHIKESH
As a yogi and regular traveller, Stefan Camilleri is well
equipped to share his advice on getting the most from a
self-made spiritual journey to the motherland.
ARRIVING IN RISHIKESH feels like a
coming home. The flowing Ganaga,
the air hazed with incense smoke and
flavoured with the smell of ceremony.
The self-professed world capital of yoga
has my heart, and it’ll take yours too.
After travelling to Rishikesh in
Northern India for the first time in 2014,
I’ve found myself back every year since.
It’s a place for study in yoga and life, and
for deep personal growth. Rishikesh is
not a place for a relaxing holiday, but a
place to put away distractions, surround
yourself with positive people and get
down to the dedicated work of yoga.
YOGA
Even without the picturesque location,
the yoga is worth the plane ride on its
own. It’s everything that yoga used to be
- slow, complex and challenging in new
and unfamiliar ways (if you’re used to
yoga in the west).
Although the teachers are incredible,
they seldom have a functional website
let alone any social media to research
classes. The best way to find your teacher
is through recommendations and
conversations with people in the know.
Start with Surinder Singh at Swasti
Yoga Shala, Rishikesh’s most universally
adored teacher. His classes are old
school Hatha based in both Iyengar and
Kundalini. Don’t expect to move through
an array of quick transitions. Rather,
bask in the presence of someone who
commands a class while barely saying a
word. You will learn more about the
science of life and depths of yoga from
this man than the hundreds of teachers
before him.
For those who want to deepen
their understanding of alignment
and action, find Ashish Sharma
teaching at the Green Hotel. Although
the location is left of centre, the
information you’ll pick up about how to
perform postures will revolutionise your
practice after just a few classes. His style
is based on the Iyengar method, making
each class feel much like an alignment
workshop – you’ll work really hard but
in a different way to what you might at
home. Imagine sweating yourself stupid
while in Tadasana, or spending 40
minutes working on different ideas and
actions within Down Dog. Yoga Nerd
heaven!
You will either love or hate Usha
Devi at Omkarananda Ganga Sadan
Ashram. A long-time student of BKS
Iyengar and someone who used yoga to
recover from not one but two traumatic
road accidents, Usha has tremendous
knowledge of the Iyengar system and a
reputation for a blunt, no-nonsense
approach. Her sold-out classes and
intensives are full of adoring students
who hang off her every word, and the
discipline and focus in the room is truly
inspiring. You’ll work harder than you
ever thought possible whilst in the most
fundamental postures. It must be said
that Usha’s classes aren’t for everyone,
with some instantly turned off by what
they see as aggression in the practice.
But if you go in with an open mind and a
focused attitude, a week with Usha will
transform your practice forever.
Another local favourite is Yogi
Dinesh at Om Shanti Om Yoga. His
extensive travels have led him to work the
more traditional Rishikesh Hatha style
into a format that is more digestible.
His Hatha Vinyasa classes work with
mindfulness and long holds while
yogajournal.com.au
incorporating the movement and flow
that we are so used to in the west.
For those in need of an Ashtanga fix,
Rishikesh won’t disappoint. Kamal
Singh at Tattva Yoga is Rishikesh’s
most well known Ashtangi. His classes
and trainings are strong, hard and
january 2018
uncompromising, taking a traditional
approach to the sequence, alignments
and adjustments. It’s not uncommon to
pick up a strain or sprain while practicing
Ashtanga in India, so take it easy! 95
 travel
EXPERIENCE
Agama Yoga is one of the world’s
best-known Tantra yoga schools and has
a popular space in Rishikesh. Although
a bit out there for some, it offers a
much deeper energetic experience than
traditional Hatha. Be prepared for a
class with just as much chanting as
postures and techniques that might be
completely foreign. Don’t worry - it’s not
all about sexuality, but if you dive a little
deeper and stay for some of the lectures
you can learn all about that too.
Parmarth Niketen Ashram is one of
the world’s biggest ashrams boasting
over 1000 rooms. Here you can enjoy
practicing twice a day with well-rounded
teachers, 3 meals and a basic room for
just $6 a night. That could be cheaper
than that fancy coffee you had this
morning! The yoga is all Hatha based - a
little different from what you might be
used to but very rewarding and
interesting. The ashram experience is an
altogether different way of enjoying a
place like Rishikesh. Although it’s all
inclusive and very easy, it does take the
freedom away from your experience.
What’s often recommended is to spend
some time at an ashram like this one
at the beginning of your trip before
venturing out and finding your own place
to stay, food preferences and teachers.
The quantity of yoga in Rishikesh is
vast, and there are always some unknown
gems out there. Keep your eyes and ears
open for anything interesting and
remember there’s no harm in trying
everything once.

EAT
The food choices in Rishikesh are vast
and constantly improving, with choices
from cheap, amazing and healthy food
offered at ashrams, to gluttonous feasts
available at a whim.
Pyramid is an adventure up a steep
hill, but once you’re there it rewards
with great food, atmosphere and music
from the live in-house DJ Sleemy. A
literal pyramid, this place has some
yogajournal.com.au

seriously high vibes, and is well-

established offering everything from
home made kombucha to a taxi service.
A favourite hang out for yoga
students, Oasis is a simple, friendly and
effective tourist restaurant right in the
heart of Swag Ashram. The food is great,
january 2018

and the family who run it are generous

and funny. It’s also a great place to meet
fellow travellers.
At the Luxman Jula end of Rishikesh
96 there is an abundance of great tourist
 restaurants like the German Bakery and Little Buddha. Both of
these are a real treat with a plethora of Indian and fusion
offerings and open views of the Ganaga River. Try the veggie
burgers at either and you’ll be a happy hippie.
Away from the tourist areas, the locals eat at the aptly named

Escape to Bali
Rajasthani Restaurant in Rishikesh town. This place has the
most gluttonous and amazing food in true North India style. The
food is cheap, filling and quick with the dessert window filling
your desire for something sweet. Not the healthiest choice, but by
far the most authentic – and in my opinion, the most delicious.
The yoga tourist favourite is A Tavola Con Te, often referred
to as the Italian Pizza Place. A little out of the way, this gem was
opened by an Italian lady who trained her staff to cook proper
Italian style Pizza. It’s a bit more expensive, but some of the best
pizza you’ll ever eat.
Thali Ashram is a travellers’ favourite and boasts some of the
best Thali you’ll ever eat, for less that $1.50. For the western touch
head to Pure Soul - it could have been transported from hippie
hubs Ubud or Byron Bay. It’s a little more expensive and little less
generous with it’s portions but is the familiar, clean, organic food
every yogi craves.

RISHIKESH TIPS
Getting around in Rishikesh is easy. Walk between popular spots
if you have time or consider hiring a scooter to make these trips
quick and exciting. Don’t forget to utilise shared rickshaws going
from one bridge to the other (the biggest walk). Jump in with a
group or with one that’s taking multiple passengers and pay only
10 to 20 cents per ride.

Choosing a teacher training to do in Rishikesh is

a challenging task. Rumour has it there are now over 122
to choose from with quality varying vastly! Bali’s best retreat centre since 2003
offering over 50 retreats every year
Some tips to find the right one for you: www.oneworldretreats.com
• Practice with a few different teachers and styles before
signing up
• Pick a school with a lead teacher who runs the training -
not a business that is cashing in on the yoga boom
• Talk to people there about their experience

The best way to do Rishikesh is to go, get your hands dirty and
make some new friends. There are always amazing things
happening below the surface that you’ll only find when you
immerse yourself in the community.
Leaving Rishikesh is always bittersweet. For me, there’s a
sense of relief as the sanity of the west lays on the horizon, as well
as sadness as I leave the chaos of my yoga home. It’s a place
people often come back to again and again to experience more of
its offerings and that sense of community and (inner) calm.
PHOTOS: TODOR TSVETKOV/ISTOCKPHOTO.COM;

Coming back to Rishikesh is like coming home—and in fact for

many of us, it is.
ANNABELLE DELA CRUZ-BUCHANAN

Stefan Camilleri is a yoga teacher trainer with

experience teaching specialist workshops, retreats,
trainings and master classes around the world.
Between facilitating trainings, Stefan travels the
The place for an authentic
world in search of new adventure and inspiration,
studying in the US and India in modern and classical Panchakarma experience in Bali
Iyengar Yoga. www.stefancamilleriyoga.com www.oneworldayurveda.com

UNDER THE
We asked some of our favourite
yoga teachers what’s on their
wish list this Christmas
yogajournal.com.au
january 2018
98
“Assuming the marriage equality vote
is passed, single use plastics are abolished
and the world begins to find greater balance.
All I want for Christmas is good health,
time with family and friends and a beautiful
dress by Spell and the Gypsy Collective to
enjoy it all in.”
Bryony Lancaster a yoga teacher
and co-owner of Egg of the Universe
in Sydney’s Rozelle
“My wish list is Liberation: that all beings
be happy and free. Summer rain. A spot on
Sally Kempton’s meditation teacher training
next year and Rod Stryker’s training in Bali,
plus a retreat with my girl Tara Judelle. Elena
Brower’s beautiful new practice journal,
Practice You. A restock of my favourite
Superfeast medicinal mushrooms. And
lastly - a surf with some dolphins!”
Bess Prescott is a yoga teacher and
co-owner of Byron Bay’s Creature Yoga
“I am coming to Byron Bay and Sydney
in February 2018! Our family heads
to Costa Rica for our Jungle Winter
Solstice-Christmas-New Year Prana Vinyasa
retreat so my list would be be: A long
massage, a light up fire staff for spinning
on the beach and a surf poncho/towel
would rock my world.”
Shiva Rea is an international yogi and
founder of Prana Vinyasa
“For Christmas I would love a Liforme
Mat – it’s my favourite to practice on right
now. A new lens for my Sony A Camera.
Photography has become a new passion
of mine and I love capturing yoga poses.
Lululemon clothing – let’s be honest I
could never have enough yoga clothes!
Rod Stryker’s Yoga Glo online training –
he is a master teacher. And a surf trip to
the Mentawai’s in Indonesia. Yew!”
PHOTO: POVARESHKA/ISTOCKPHOTO.COM
Dustin Brown is a yoga teacher and
co-owner of Warrior One Yoga in
Melbourne
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To be listed in the Australian Yoga Journal Directory,

please call 07 5568 0151 or email alisoncole@yogajournal.com.au. yogaTZOFSHZDPN
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 TEACHER TRAINING | QLD

YOGA
O T
TEACHER TRAINING 2018
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gr Diploma PreNatal/PostNatal
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Registered
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ounde of yyogababy, has 18 years experience
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 TEACHER TRAINING | VIC/SA

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TEACHER TRAINING | VIC/AUSTRALIA WIDE

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TEACHER TRAINING | AUSTRALIA WIDE/ONLINE

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 STEP ONE:
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TEACHER TRAINING DIRECTORY 2018
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NSW
Yoga at Dolphin Point
200hr Teacher Training with Himani in
intensives. Come to the beautiful South
Coast to start your journey as a yoga
teacher or to develop your practice. This
training will profoundly deepen your
experience of yoga and give you the ability
to teach yoga skilfully and with integrity.
Website: himaniyoga.com
E:yogahimani@gmail.com
Thyroid Yoga Practical Training,
Sydney
Discover how the science of Yoga,
Ayurveda, Breathwork, Essential Oils and
Sound Therapy will support your thyroid
balance and longevity in this 20-hour im-
mersion and certification with Thyroid Yoga
Founder, Olivia Fern.
Website: thyroid.yoga
E: fernolivia@gmail.com
Academy of Yoga Science,
Mangrove NSW
Ensconce yourself in a traditional ashram
environment for the part time 2 year
Diploma of Yogic Studies & Teacher
Training, 1400 hours . Year round yoga
retreat centre near Spencer, NSW, 90min
north of Sydney, provides live-in facilities for
Yogic Studies participants and Internships.
Website: academyofyogascience.com
E: info@academyofyogascience.com
Dancing Warrior,
Central Sydney NSW
Dancing Warrior Yoga, located in Newtown,
Sydney, offers 200 & 350 hours, week-
end, yoga teacher training programs. Our
programs are led by master teacher Mathew
Bergan and a highly experienced teaching
faculty. Our programs will accelerate your
journey towards becoming an outstanding
yoga teacher.
Website: dancingwarrioryoga.com
E: info@dancingwarrioryoga.com.au
NORTHERN NSW
Terrafirma Yoga,
Byron Bay NSW
Join Tara Fitzgibbon for a 50hr Yin Yoga
Teacher Training. Yin is the most popular
style of yoga today. We need to balance
our busy lifestyles with rest & stillness.
This experiential course is for everyone,
we study traditional yin yoga asana,
ujjayi pranayama, meridians, fascia, chakras
and more... It is for everybody.
Website: terrafirmayoga.com
E: tara@terrafirmayoga.com
Delamay Devi Yoga,
Byron Bay NSW
A Prana Vinyasa Affiliate Yoga Teacher
Training Program with Delamay Devi
across Australia and Bali! Join us for the
full 300hr program or drop into a module
as and when suits your schedule. Prana
Vinyasa is a full spectrum approach to
embodying the flow of yoga cultivated by
Shiva Rea.
Website: delamaydevi.com
E: office@delamaydevi.com
Krishna Village,
Eungella, NSW
Love yoga and wish to be part of a
community of like-minded people? Want
to deepen your practice and be immersed
in authentic yogic living? Ready to delve
into an inspiring spiritual environment
that is applying yogic wisdom in all areas
of life? Then join the Krishna Village
family.
Website: krishnavillage-retreat.com/
health/yogateachertraining/
Byron Yoga Centre,
Byron Bay NSW
Byron Yoga Centre, established in 1988,
is now based at the tranquil Byron Yoga
Retreat Centre. Affordable retreats and
quality teacher trainings. Level 1, Level 2,
500 hour RYT courses plus the industry
leading 800 hour Certificate IV, 7 week
intensive or 12 month part time,
international students qualify for 12
month visa.
Website: www.byronyoga.com
VIC
Live in Discovery,
Fitzroy VIC
This intensive is designed to offer deep
self-awareness and overcome limiting
beliefs, energising and empowering you
to take your practice and your life to a
whole new level. Whatever your
intention, the Live in Discovery training
is a powerful entry-way to new levels of
authenticity, connection, and leadership
in life.
Website: reneecanzoneri.com
E: reneecanzoneri@hotmail.com

Sadhana Yoga Teacher Training,
Geelong VIC
200hr - 300hr Yoga Alliance Programs
with Linda Newman Hatha and Vinyasa
sub-styles inspired by the teachings of Sri
Dharma Mittra 200hr offered part time
Geelong & Intensive Bali 300hr modular
programas, Geelomg, Bali & India
Pilates Teacher Training FA, PMA accredited
Website: pystyles.com
E: py.styles@bigpond.com
Yoga Flame Teacher Training,
Melbourne
Yoga Flame’s Teacher Training features
some of Melbourne’s most senior yoga
teachers who have over 60 years
combined teaching experience.  Stand alone Ayurvedic studies also
Offering 200hr Foundational Training
PLUS an additional 150hr Post Graduate
course Yoga Flame is the ideal destination
for both new and experienced teachers.
Join us and IGNITE YOUR POTENTIAL!
Website: www.yogaflame.com.au
E: info@yogaflame.com.au
QLD
Raw Power Yoga, Albion
Raw Power Yoga’s Teacher Training
program is geared to nurturing your
unique strengths – helping you develop
into the best student or teacher you can
be. A perfect mix of playfulness but also
serious approach to theory and technique,
our program encourages you to build a
practice that fits who you are and where
you are at in your life now.
Website: rawpoweryoga.com.au
E: hello@rawpoweryoga.com.au
Yoga Baby, Gold Coast
Specialised PreNatal/PostNatal & Active
Birth Yoga Teacher Training (50-150hrs)
For & 200hrs Yoga Teacher/Trainee or
Midwife/Health Professional
3-day intensives with assessment
PreNatal Yoga TT : Jan or June
PostNatal Yoga TT: May or Sept
Active Birth TT: April or Aug
PostGraduate Diploma (150hrs) with Yoga
Australia or Accredited PreNatal Yoga
Teacher with Yoga Alliance
Website: yogababy.com.au
Laura Humpherys Yoga
Lead by our Specialist Facilitation Team, our
200 hour yoga teacher training is one of the
most comprehensive courses available,
TEACHER TRAINING DIRECTORY 2018
providing necessary tools to becoming
an effective authentic and inspirational
yoga teacher. Our training provides Search for
a journey of personal transformation
with emphasis on powerful and
Teacher Training
detailed postural work, hands on assists,
psycho-spiritual connection, meditation
and philosophy.
Find
Website: www.laurahumphreys.com TT Retreats
E: admin@threedomwellness.com
Peace Yoga & Meditation Centre, Find
Gold Coast
Level 2 Yoga Teacher Training. 
Workshops
Enjoy our beautiful Burleigh Heads
location on the Gold Coast. Study at your Read
own pace or via distance education. 
TT Articles
available, or as part of the Level 3
YTT program.
Website: www.peaceyoga.com.au
E: info@peaceyoga.com.au
My Health Yoga, Brisbane/
Gold Coast/Online
Established in 1998. Offering Level 1, 2 &
Yin Yoga Teacher Training; Yoga Massage
Practitioner Training; Healers Training.  
All courses internationally accredited.  
Website: www.myhealthyoga.com
E: info@myhealthyoga.com
SA
Yoga Spirit Studios, Torrensville
Yoga Spirit Studios offers the most
comprehensive 350 hour Certificate/
500 hour Advanced Certificate of
Teaching Hatha Yoga as part time
study. Study at your own pace.
Attendance at weekend workshops
and other classes at our Torrensville
SA studio is required. Registered course
with Yoga Australia. Discover all at
Website: yogaspirit.com.au/teacher-training
AUSTRALIA WIDE & INTL.
Stretch Therapy Workshops "When the Student
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The goals of Stretch Therapy are
grace and ease. This is experienced is Ready the Teacher
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remodelling, strengthening, neural
re-patterning, and relaxation.
january 2018
Find a workshop that suits you and
your students!
Website: stretchtherapy.net
E: olivia@stretchtherapy.net
113
 travel
EXPERIENCE

{
Pristine beaches and the healing spirit of the Maya have lured yogis to
Tulum, Mexico, for decades. Our favourite retreat? Sanará, with its low-key
yet modern architecture; rooms that feel like refuges; and a sun-soaked,
waterfront yoga studio. Experience some of Sanará’s offerings at home
with these self-care tips for relaxing and resetting. By Tasha Eichenseher
1. SOAK UP SOUND THERAPY* 2. INDULGE 3. TAP INTO MAYAN HEALING*
Tuning into the vibrational sounds Sanará’s restaurant, The Real Coconut, Many of the Mayan healing practices
of nature is another way (yoga being serves up the fleshy fruit in unique offered at Sanará are based on the
the first!) to come into union with recipes including coconut-flour belief that your stomach represents
the world, explains Sanará’s studio quesadillas, coconut fish ceviche, and your mental and physical well-being.
coordinator Alessandra Montana, a this heart-healthy Very Berry Chia This belly self-massage from Sanará
certified sound therapist. To try this Parfait from Sanará cofounder Daniella therapist Harumi Barrios is for calming
at home, set an intention to channel Hunter: In a bowl, whisk together the mind and connecting with heartfelt
yogajournal.com.au

the energy you’ll be working with in
a positive, mindful way. Sit in a
comfortable posture that allows you
to connect to your breath and simply
listen to the natural sounds around you.
“Hear with your entire body by feeling
1 tbsp chia seeds with 1 cup of coconut
milk and tsp vanilla extract, and
refrigerate until it gels. In a Mason jar,
layer 3 tbsp berry jam (mixed with
another 1tbsp chia seeds); 2 tbsp
coconut milk–chia seed mixture; 1/4
wishes: Lie on your back, close your
eyes, and feel for your pulse around
your belly button with your middle and
pointer fingers. Move the massage from
the center of your belly to the right
side, then up to your ribs, along the
PHOTO: COURTESY OF SANARA

the vibrations as far inside you as the cup coconut yogurt; and three sliced underside of your ribs, down the left
january 2018

center of your heart,” says Montana. strawberries. Repeat, cover, refrigerate side, and then across the bottom of
Then, bask in the afterglow of love for a few hours, then top with fresh your belly. Continue making circles for
and light. mint sprigs before serving. 5 to 20 minutes.

114 *
Consult a doctor if you are pregnant
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