JANUARY/FEBRUARY 2015 - £4.

25

The
Yoga Diet one woman’s
personal journey
Future
food trends
what to eat in 2015

YOGA: the key to

mental health

2015
Make Wake up happy
morning meditations

Yoga
your best year yet selfies
18 PAGE SPECIAL REPORT
the latest craze

• OM Meets – Cameron Shayne

• A Winter’s Kale – healthy recipes
• Nutrition zone – cold weather cures
• Concious parenting – my daughter, my guru
 OM Magazine
Issue 48, January/February 2015 Contributors
Published by: Prime Impact Events & Media
Old School, Colchester Road
Wakes Colne, Essex, CO6 2BY
Bethany Platanella
Tel: 44 (0) 1787 224040 Bethany’s yoga practice began 10 years ago. Since then, she’s had the
Fax: 44 (0) 1787 223535 opportunity to practice and casually teach in various parts of the world.
e: info@primeimpact.co.uk She was certified as a Vinyasa Flow instructor in 2012 in Costa Rica.
ommagazine.com When she isn’t home in warm and sunny Miami Beach, Florida, you can
find her fulfilling her other passion of exploring the world, working part-
Chief Editor: Martin D. Clark time as an international tour director, and as a freelance writer.
e: martin@ommagazine.com

Designer: Tom Sanderson

Art Director:
Advertising Manager:
Subscriptions and
Back Issues:
Promotions and Blogger Jane Lambert 44 (0) 1787 224040
Community Manager: e: promotions@primeimpact.co.uk
Marketing/Press:
Publishing Director:
Managing Director:
Colin Hall
e: tom@primeimpact.co.uk Colin is director of Bodhi Tree Yoga (BodhiTreeYoga.com) in Regina,
Saskatchewan, Canada. With a background in religious studies,
Emily Saunders he teaches a fully integrated approach to yoga that incorporates
e: emily@primeimpact.co.uk biomechanics, psychology, philosophy, and story telling. His classes
are hilarious, challenging explorations into the depths of body
Sara Stant 44 (0) 1787 224040
and mind. Colin also lectures at the University of Regina for the
e: sara@ommagazine.com
departments of Kinesiology, Sociology, and Religious Studies.
Laura Bull 44 (0) 1787 224040
e: laura.bull@primeimpact.co.uk
Dr Morgaine Gaye
Morgaine is a food futurologist who runs a consultancy and trend
forecasting bureau. Her work researches future global trends, ideas,
products and media, with food as the main focus. She appears
Hannah Irons 44 (0) 1787 224040
e: hannah@ommagazine.com frequently on television and is often quoted in newspapers and
magazines. Morgaine also has her own product line of functional
Keith Coomber
e: keith@primeimpact.co.uk food, called Dr Gaye’s Super-Shake, all grain-free, dairy, free, organic,
sugar-free, low GI and raw. Visit: morgangaye.com
Julie Saunders
e: julie@primeimpact.co.uk

Licensing: Bruce Sawford 44 (0) 1280 860185

Regular contributors:
e: Bruce@BruceSawfordLicensing.com Courtney Carver; Be More With Less Sandy Newbigging; Mind Calm
Corrina Gordon-Barnes; My Yoga Business Jonathan Schofield; Beginners Blog
Accounts: Julia Windmill 44 (0) 1787 224040 Paula Hines; Carry On Teacher Lexie Williamson; OM Lite
e: accounts@primeimpact.co.uk Jill Lawson; Meditation Of The Month Denise Leicester; Natural Born Beauty
Lesley Dawn; Life and Loves Roisin Kiernan; Living The Teachings
Siri Arti; Conscious Parenting Deb Mac; What’s Your Affirmation
Sarah Swindlehurst; Yoga Therapy
The Publisher accepts no responsibility in respect of advertisements appearing
in the magazine and the opinions expressed in editorial material or otherwise do
not neccessarily represent the views of the Publisher. The Publisher cannot accept
liability for any loss arising from the later appearance or non publication of any
advertisement. Information about products and services featured within the editorial
content does not imply an endorsement by OM Magazine. OM Magazine is not
intended to replace the professional medical care, advice, diagnosis or treatment
of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor
before undertaking any exercise program. Alena Snedeker photographed for the cover
Every effort is made to ensure that all advertising is derived from reputable sources. of OM yoga and lifestyle magazine issue 48
OM Magazine cannot, however, accept responsibility for transactions between
readers and advertisers by Natiya Guin. natiya.com

4
Welcome OM in 30 seconds
“The way you do anything is the way
Hey folks, welcome to 2015. It’s true, the holiday you do everything”
season may be over, but that doesn’t mean Cameron Shayne, creator of
the fun has to stop there. Quite the opposite, Budokon (page 30)
in fact. Here at OM, we can’t wait for another
action-packed, fun-filled year crammed with all
good yoga things. And we’ve definitely got some After receiving celebrity backing,
great things lined up for you in the coming year. expect to see Baobab and Moringa
Let’s think big this time. In this issue, we’ve got powders powering smoothies in 2015
a complete instruction kit for creating the life of your dreams: glimpse (page 105)
your fabulous future self with some combined yoga, meditation and
NLP; laugh your socks off more often (convenient if you’re about to do a
barefoot yoga session); and finally pin down that daily practice of yours,
no matter how modest. Yes, it can all be done, and we’ll show you how. Connect with nature for
As it happens, we reckon the best way to get things moving, wherever 20 minutes a day to hep a child
you are in life, is to simply step on your mat. Yoga’s an all-year, all- release sensory overload
weather, anytime-of-day kinda thing, so get on that mat and see (page 109)
where it all takes you. Just a couple of minutes a day, or some quiet
meditation time, is a good start if you’re genuinely pushed for time; it
all counts.
And don’t procrastinate. We’ve all got the same amount of time each
and every day, so let’s put it to good use this year. Get on with creating
This month’s competitions
that super awesome new you. Set your intention, step on to your mat,
and away you go. Make 2015 your best year yet.
& giveaways
As always, expect to see lots more yoga inside every issue of OM
as we continue to expand. Read about the amazing yoga students Win a Lemon Detox Retreat
and teachers out there making things happen in every sphere of life, For Two worth £1,000
from ethical business and charitable work, through to music, sport and
Page 88
healthy living. Here in the office, we can’t wait to hear more stories from
all of you amazing readers doing extraordinary things. You inspire us.
So stride into 2015 with great confidence, energy and hope, and allow
yoga to take you to new and amazing places.

facebook.com/ommagazine
twitter.com/omyogamagazine

WORDS OF WIDSOM Liforme Yoga Mat

Page 106
Natural Elements kit
Page 106
“The best and most beautiful things in
the world cannot be seen or even touched
– they must be felt with the heart.”
Helen Keller
Plus many more inside…

5
 Contents
January/February 2015
OM Regulars 54 Your Home Studio
It’s easy to start a home practice
5 Editors Letter
54 Eat For Life
8 My Secret Place Simple nutritional advice
10 Letters
12 Yoga Changed My Life OM Body
17 What’s Your Affirmation 60 How To Do Yoga
18 Amazing Spaces Karma chameleon

20 Natural Born Beauty Cover

Story
64 Yoga Selfies
Patanjali never had an iPhone
22 Fashion: Designed to move
68 How To Do Yoga
26 Planet Yoga As the crow flies
Cover
Story 28 OM Meets... Cameron Shayne 70 Yoga Therapy: Anger
34 Safe & Warm Practical yoga therapy techniques
Slip-specific sequence to prevent injury 66 Yoga A-Z
38 Yoga At Home G is for Gate pose

88 Competition
 Win a £1,000 Lemon detox retreat for two OM FM
106 Giveaways 74 True Colors
120 Life And Loves Of A Yoga Teacher From Snooker to Savasana

130 OM Lite: Go for it 76 Yoga In The Boardroom

The mat is a great leveller

77 Man On The Mat: Headstand

Cover
Story OM Special
42 Ultimate Detox
5 simple ways to cleanse both body and mind OM Mind
44 Walk This Way 78 Meditation Of The Month:
Walk along the Chakra time line Seek and ye shall find:
everyday vision quests
46 Shove The Resolutions Cover
Aim for small, realistic changes Story 80 Wake Up Happy
Easy morning meditations
48 Happy Ever Laughter Cover
Be sure to laugh more in 2015
Story 82 Yoga: The Key To Mental Health
Emotional regulation and yoga
50 Tick Tock
Now is the time to create your dream life 84 Mind Calm:
Living in love
52 Love Your Body
Nothing beats daily yoga 86 How To Do Yoga
Back to earth

6
 OM Spirit
90 The Book Of Changes
Understanding the I Ching

92 Rising Above It All

80
Transendental Meditation

96
94 Ayurvedic Clinic:
The Ayurvedic Detox

OM Living

22 Cover
Story

Cover
Story
96 A Winter’s Kale
All hail the mighty kale

102 Nutrition Zone: Cold Weather Cures.

Winter foods to keep you nourished
Cover
Story 104 Future Food Trends
What to eat in 2015

OM Family
108 Home Sweet Home
Detox the home for sensitive children

110 When The Going Gets Tough

122
Helping parents struggling with teens
Cover
Story 112 Conscious Parenting
An open letter to my teenage daughter

OM Actions
113 Teacher Tales
To snap or not to snap

114 My Yoga Business: Because you’re worth it

28
You are inherently beyond value

116 The Lazy Yogi’s Diary

365 days of yoga
Cover
Story
118 The Yoga Diet

52
One Yogini’s personal journey

OM Travel
122 Slow Boat (Pose) To Indochina
A journey across south-east Asia

32 Subscription
Subscribe today to OM
Magazine and receive a
FREE case of great
tasting Fruity 9bars!*

7
 om beginnings

My secret
place
Location Sigiriya, Sri Lanka,
Yogi yoganeta
Photo Chathuranga
Jayamaha
The image shows London-based yoga teacher,
yoganeta, at the sacred UNESCO site of Sigiriya in
beautiful Sri Lanka. The ancient city of Sigiriya itself
dates back over 1,500 years and is cut in steep rock
that dominates the jungle from all sides. “It was
unforgettable to greet the sunrise there and offer my
practice,” she says.

8
om beginnings

9
 om beginnings
DECEMBER 2014 - £4.25

IYENGAR

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Banish Women
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knitting
The new rock & roll myths
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CAN meditate

• The bliss business –

Enlightened investmen
• OM Meets – Guru Jagat t
• Festive feasts – Christmas
recipe ideas
• The yoga flow – Get
into life’s groove

Desk Stress Cover boys

Whilst it is lovely to see a variety of front
Firstly, I love OM magazine. I’m so happy when I
covers, when are you going to include men
see the new issue in the shop; I read every word and
on the front cover of OM? Yes, I realize that
learn so much from it. I’ve loved yoga since I was a teenager
most yoga classes are attended by ladies
(I’m now 24) and practice a few times a week. I’m not an expert
(my classes are no different, with just the
- I can’t get into really advanced poses - but my practice clears
occasional man), but perhaps it’s about time
my mind and makes me feel so much more positive.
for a man on the front cover?
It would be great to see an article on simple poses and
Alan C Inglis, by email
breathing techniques to do whilst at a desk. I work part-time in
OM editor Martin D. Clark writes: “It’s a nice idea but tricky as
a call centre where people scream at me over the phone about
we’re stocked in the women’s health section in magazine stores,
their car insurance renewal quotes (which 99% of the time I can
like all other yoga publications. What we have done – unlike any
do nothing about) so it can get pretty stressful at times. We
other yoga title here or abroad – is to launch a regular section
can be literally tied to the desk (via a headset) for up to three
for men (OM For Men, or OMFM), which includes a man on the
hours without being able to get up. I crave yoga whilst at my
‘front cover’ inside. It’s not the ‘real’ thing of course, but it’s the
desk. Are there any poses I could do?
best we can do for now. However, we’re always keen to push the
I also have a two-year-old daughter and my partner works
boundaries so you never know!”
full-time, so I have little time or money to go to actual yoga
classes, which is why I really appreciate your magazine. It

line
teaches me the things I would learn in a class. I also use DVDs,
online videos, as well as your magazine for my practice.
What you said about
Bethan Blake, by email the December issue...

“Very excited to be featured in OM Yoga & Lifestyle

I Y Iyengar Magazine this December with a Rise and Shine Yoga
iyengar yoga

Sequence as the morning gets darker and colder...”

Thank you for publishing your Iyengar
IYENGAR
YOGA A TRIBUTE Anja Brierley Lange
Yoga special report in the December BKS Iyengar’s lasting yoga legacy to
By Philippe Harari and Judi Soffa
the world.

B “Love the article stretching is not a swearword in

extend his students

issue. I thought it was a great all-

‘father of
KS Iyengar is often described as the
the globe
modern yoga’. His influence across
was
has been immense. In his life, Iyengar
a fearless explorer, entering the innermost
pranayama.
depths of his body with asana and
challenging experience as he would
capable of. But all
beyond what they thought they were
He also introduced
were treated with love and compassion.
procedures in order to
precise syllabuses and assessment
guarantee the quality of teaching.
practice of yoga
He dedicated himself utterly to the

round introduction to all-things @OMYogaMagazine yes yoga increases flexibility but

of physiological
In this way, he discovered a wealth and to his students for almost his
entire life. As a teacher,
health and the
and psychological knowledge fostering his duty, he would say and which
he always adhered to,
contentment.
realisation of the self and spiritual was to make sure that he always gave
much more than
UK in the early
Iyengar introduced his yoga to the he received. Despite being one of
the most revered men
community,
1960s; it has now grown into a world-wide in India, Iyengar taught us that it is
possible to maintain
of thousands
with thousands of teachers and hundreds

Iyengar. I felt the tone of the report

complete humility.

it is so much more if u open ur mind.” @Thefitpantry

of yoga directly
of students. (If we include other methods Iyengar’s teaching has transformed
the lives of so many
his teaching has
influenced or inspired by Iyengar, around the world. Some students
were taught directly by
affected millions.) UK or at the Ramamani
modern yoga was him, during his many visits to the
One of his biggest contributions to Iyengar Memorial Yoga Institute in
Pune; others have
in 1966. Yoga had
his first book, ‘Light on Yoga’, published his children, Geeta and Prashant, by

was also very refreshing and modern

been taught by
guru to student but
traditionally been passed orally from his granddaughter Abhijata, or by
senior teachers the
describing them in
Iyegnar categorised over 600 poses, world over.
and spiritual
detail, giving their physical, psychological He will be missed. Of course, his words
can now be read
of doing poses
benefits. He also stressed the importance in books or heard on recordings,
but the real depository
yoga practice
in the correct sequence, and adapting for the knowledge he imparted is
within us. Guruji would
condition.

for a stye of yoga that gets little

according to one’s physical and mental not wish his art to be lost, and we
honour his legacy every
Another feature of Iyengar’s

“Ooooh Mr Postman I love you so....

time we practice yoga.
method is precision; he stressed
the absolute importance of of Iyengar Yoga (UK)
By Philippe Harari and Judi Soffa
alignment and balance in the body.
Limited (iyengaryoga.org.uk)
Being taught by him could be a

attention in the mainstream press Read this...

TO HOLISTIC HEALTH THE DEFINITIVE @OMYogaMagazine waiting when I got home :-) ”
BKS IYENGAR YOGA: THE PATH

compared to others.
STEP-BY-STEP GUIDE
on things first before

@_guesty_
Iyengar. If you like to read up
Take a master class from BKS this year) is pretty
published in 2001 and updated
diving in then this book (first resource, it’s filled
Iyengar Yoga. A huge, practical
comprehensive on all things Yoga.
A great introduction to Iyengar

Sarah George, by email

with asanas, insight and philosophy.
£25. dk.com

40

31/10/2014 15:17:03

OM_47UK.indd 40

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10
 om beginnings

Yoga changed
sampoornayoga.com
my life
Miel de Botton finds creativity and calm through yoga
Name
Miel de Botton
Age
46
Occupation
Singer/songwriter
Teacher Training Yoga Years

LIANCE
5 years

YOGA AL HOOL
U R E D S C
FEAT A Why did you start yoga
GOA IND I I started two years ago when I changed my exercise teacher. My new teacher, Kate
Beaumont (katebeaumont.com), devised a tailor-made program of yoga, pilates and healing.
At first I was intrigued by the notion that healing can happen during exercise, but now I do
agree. There is a calm that descends on me as I concentrate on the poses, that means the
head chatter goes away.

How has yoga changed your life

I do find some of the positions challenging and to master them gives me a sense of
achievement. I generally feel more aligned after a session and my body is stretched in a
wonderful way by the yoga positions. I practice every morning and find that it is crucial to
my being ready to face the day. There is a sense of gratitude that emerges too.

Best yoga moment

I love plank and downward dog as I find I can hold them for a long time and thus feel my
own strength. I feel energized after them. Also, doing yoga on a rooftop terrace in Tenerife
was a really lovely moment.

Favorite yoga haunts

I have always practiced yoga at home with my teacher. I like the calm of the house. I also
had some wonderful yoga experiences at Daylesford Spa in Gloucestershire.

Yoga Retreats & Courses
What else
I find it is best to integrate yoga within a program of meditation and healing. The three
things enhance each other. My next step is to experiment with music and explore what
combines best with this mix. I was tempted to go for pop/rock rather than the traditional
quieter forms of music that accompany yoga, healing and meditation. The song ‘Time
Passages’ by Al Stewart came to me first: a soft, reflective song. In any case, yoga has
already helped me with my profession as a singer-songwriter (mielmusic.co.uk). I find it
calms my mind and empties it so that lyrics come in. Usually they are soothing lyrics in
accordance with the healing the yoga has given me. What a wonderful gift.

NE RS
N S IV E & BEGIN
IN TE
 om beginnings
One for the
Boys
Yoga fashionistas lululemon open first men-only store
P
opular Canadian yoga fashion brand lululemon
has opened its first store aimed just at men,
a measure of yoga’s rise in popularity among
both the sexes in recent times.
The New York store opened at the end of
last year, offering ice cold beers to early arrivals,
alongside the company’s usual collection of yoga
mats, sweat tops and shorts.
The super cool looking shop is located in the Big Apple’s
Soho district.
Inside, shoppers can browse all of lululemon’s popular
14
menswear range and other yoga goodies.
There are also a few novelty features too, in true
lululemon style, such as The Joinery, where you can mix
and match shorts and liner combo and in-store experts
stitch them for you in just a few minutes.
As well as highlighting the growth of yoga among men
in recent years, it’s also a measure of lululemon’s own
ambitious expansion plans.
The company recently opened its first ever store in the
UK last year, in London’s Covent Garden, and plans to
follow up with others.
 appleyoga
ACADEMY
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appleyoga
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• Ready to teach full spectrum yoga classes
• appleyoga Syllabus – Asana Architecture & Technique
• appleyoga signature Asana & Teaching Methodology
appleyoga
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refine & deepen your teaching skills, adjustments
and assistantship in a small exclusive group
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• 16 Days in London – 9 Full days & 7 half days
• 4 Exclusive workshops
• Assisting appleyoga’s 200/300hr Training
• Deeper teaching skills with emphasis on anatomy,
alignment & adjustment
• Assisting & supporting Katy Appleton & 200hr trainees
“I can’t put into words the life changing
effect these courses have had on my
mind body and soul!” Phillipa Woodgate
“The passion and dedication that has
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• Postnatal module combines yoga with Pilates to
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• Baby Yoga & Massage day within Pre & Postnatal Training
appleyoga
CONTINUED PERSONAL
DEVELOPMENT
a range of exciting day long workshops in 2015
for both yoga teachers and practitioners with
a desire to add depth to their practice.
With Katy Appleton & guest teachers.
• Anatomy & Physiology with Tim Goullet
• Psychology & Neuroscience with Kerry Lyn Stanton-Downes
• The Fearless Voice – Kirtan & Yoga with Nikki Slade
• Baby Yoga & Massage Teacher Training Day with Ruth Larkin
• No One Way & No Position – Meditation with
Alexander Filmer-Lorch
• Hours towards 500hr appleyoga certificate
 om beginnings
All made up
Taking a stand on high street beauty
I
t’s a choice: buy ethical produce (whether that’s
food, clothing or cosmetics), or don’t, and instead
opt for chemicals, cruelty and compromise.
That’s what it boils down to according to
24-year-old vegan entrepreneur Rose Brown
(pictured above), who runs PHB Ethical Beauty
(phbethicalbeauty.co.uk), one of the biggest suppliers
of natural, vegan and cruelty-free certified beauty
products worldwide.
The daughter of UB40 drummer, James Brown, she’s
now bringing her ethical beauty message to the UK high
street after signing a deal with leading natural health
retailer Holland & Barrett.
“PHB are on a mission to change the way people see
beauty products,” she says. All the company’s products
are handmade in the UK, and the company, as you might
expect, is strongly against animal testing.
16
“I feel the products you use on your body should
be made in balance with what you believe. To me this
means products should be made in an entirely natural
and ethical way with full consideration for our health and
wellbeing, the environment and to other species.”
And the message is catching on. PHB products are now
sold in over 15 countries worldwide. The franchise business
has seen the opening of stores across south east Asia.
“I received the keys to our first store on my 20th
birthday a little over four years ago. I wouldn’t have
believed it if someone told me that in just four years we
would become the world’s youngest franchisors, opened
seven stores in five countries, and launched with a
nationwide retailer,” says Brown.
With the launch of products in Holland & Barrett, PHB is
now determined to stake its claim on the British high street.
“We are on an ethical beauty revolution.”
 om beginnings

Yoga Academy faculty includes:

Simon Low (Principal), Gill Lloyd, Gary Carter,

What’s your
Julie Gudmestad, Sue Delf, Eija Tervonen

affirmation? ONGOING TEACHER TRAINING

(50-hour study immersions)
24–31 January 2015
at Samahita Retreat, Koh Samui, Thailand
8–18 April 2015
An affirmation for self-care and at Desa Seni, Bali, Indonesia

self-love. By Deb Mac YIN & YANG YOGA TEACHER

TRAINING AND STUDY IMMERSION
(Yoga Alliance (US) 200-Hour Certified)
14 February – 14 March 2015
at Samahita Retreat, Koh Samui, Thailand
“I am my number one priority.
2-YEAR TEACHER TRAINING COURSE
I am learning how to take (BWY accreditation, Yoga Alliance US and
great care of me” Yoga Alliance UK 200-hour certification)
NEW start date: 24 April 2015
at Commonwork, near Sevenoaks, Kent, UK

Self-love rocks. Putting yourself first is beneficial to you and www.theyogaacademy.org info@theyogaacademy.org
everyone around you. When you learn how to take great care www.facebook.com/theyogaacademy
of yourself then you have more energy and enthusiasm for
others too. On a broader level, taking care of yourself raises
your vibration level energetically, which has a huge impact on
everyone around you and everything that you do.
Conversely, putting yourself last is more than likely behavior
from your younger years. Somewhere along your journey you
may have been told by a well-meaning relative: “Don’t be so
yoga with
simon low
selfish” or “Let others go first” or “Who do you think you are?”.
They were probably told the same things by their own parents.
We take all of this into our energy field, into our very cells, and
we make these words our thoughts and our beliefs.
We all have individual needs, and no matter what age or sex
we are, we have a child within that wants to be loved, who yearns
to be first, who wants to be seen and taken care of. Love that
little one; love the ‘big you’ and remember self-care every day is
selfless, not selfish.
What do you do for yourself to show this self-love? Write
THAILAND AND BALI
down a list of things that you can do for yourself to foster this WINTER YOGA 2015
self-care. Add to the list as often as you can. When you get to SAMAHITA RETREAT
KOH SAMUI, THAILAND
100 then you’ll be rocking this self-care malarkey. Keep working
3–10 Jan:
at it. Teach others your self-care tips too, pass on the good Yin & Yang Yoga and Kirtan
vibes. Be your number one love. JUNGLE YOGA, KHAO
SOK LAKE, THAILAND
By Deb Mac (contentedlittlesoles.com) 13–23 Jan:
Yoga, Kirtan, Adventure
BALI SPIRIT FESTIVAL
30 Mar–5 Apr:
Workshops
DESA SENI, BALI
8–18 Apr:
Yin & Yang Yoga Immersion

www.simonlow.com yoga@simonlow.com
www.facebook.com/simonlowuk
 om beginnings

Amazing
spaces
Stylish and inspiring studio
design ideas and interiors
Fierce Grace, London, UK
www.fiercegrace.com

Fierce Grace is a system of five interconnected

hot yoga classes from Michele Pernetta, the
pioneer of hot yoga in the UK (she was the first
to bring Bikram Yoga to London back in the 90s).
She now runs half a dozen Fierce Grace studios
across the city, most recently opening up in
Brixton, south of the river. Pictured here is the
Old Street studio, Fierce Grace City, a stunning
new state-of-the-art yoga centre with beautiful
wooden floors, scented candles, and all the
latest heat, oxygenation and climate control
technology you’d expect. Antique and vintage
ordainments decorate the space, while the
mountain range wall will help you breathe a sigh
of relief as you get your stretch on. Then there’s
a shop and a juice bar to keep you entertained
before and after class, and a therapy room for
treatments or the occasional indulgence. Live life
with fierce grace.

18
om beginnings

19
 om beginnings
Natural Born Beauty
Good
morning
world
Scribble down those waking thoughts on paper. By Denise Leicester
In 1994, I spent three months in India studying
art and healing, exploring numerous ways of
accessing and expressing my inner creative
energy through yoga, dance, Kalari and yogic
healing. On my way to India I had come across
a book by Julia Cameron called The Artist’s
Way: A Course in Discovering and Recovering
Your Creative Self and took it along, half-
heartedly thinking it may be useful.
While I was on the course, I was horrified to
discover how much negativity and resistance
arose within me, and turned to the book
for guidance. Written as a spiritual path
to higher creativity, it teaches techniques
and exercises to help gain confidence in
harnessing creative talents, as well as
seeing the connection between them and
a higher force.
One of the techniques that I found most
transformative back then (and still use
today) is called ‘morning pages’. Morning
pages are three pages of stream-of-
20
consciousness longhand written immediately
upon waking. There is no ‘wrong’ way to do
morning pages – it involves scribbling down
whatever crosses your mind in those first
few moments of waking: dreams, thoughts,
worries, shopping lists – anything that comes
in. You don’t have to read them back or show
anyone else, just make sure you do the same
again the following day.
To me, morning pages help clear my mind
of the low energy nonsense that would
otherwise float around and cloud my day.
Through morning pages I began noticing
many repetitive patterns of emotions and
thoughts. I realized my mind is primarily
negative in its nature and looks to find
problems. I began to identify patterns of
worry when they surfaced in all sorts of
forms.
Before morning pages I would not have
identified these patterns, yet through the
practice of writing them down I learned that I
can also let them go, which lead me discover
another part of myself that existed beyond
the mental chatter. This part of me is calm
yet like a bubbling brook of joy and creativity,
expansion and expression. I like to think of it
as my true self – the authenticity that resides
within each and every one of us.
Conscious Beauty
Morning pages have to be written as close
to the point of wakefulness as possible.
There’s something very special about buying
a beautiful journal and pen specifically for
the purpose. Keep the journal and pen by
your bed, ready to reach for in those first few
moments of consciousness. Write freely and
without planning until the thoughts slow, then
get out of bed and begin your day, feeling
increasingly lighter and brighter with every day
that passes.
Denise Leicester is the founder of ila-spa.com
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 om beginnings
Planet yoga
Stories from around the weird and
wonderful world of yoga
USA
USA
YogaGlo forfeits patent
YogaGlo is to drop its patent for the way it films and records its
yoga classes. The online yoga portal from Santa Monica was
lambasted by the yoga community after securing a patent in
December 2013 for the style in which it records its classes (the
request was first filed back in 2010). The camera angle shows
the instructor from behind other students, giving the viewer the
impression of a being at a ‘real life’ class. YogaGlo boss Derik
Mills confirmed the move quietly in a blog post last October. He
said: “We still believe the look and feel of our classes are unique
to YogaGlo ...we will continue to protect that just as we would
protect our logo or our name.”
26
UK
Love is in the air
Stuck for Valentine’s Day ideas? If you’ve done all the cliched
stuff (chocolates, flowers, champagne) then book on to a
partner yoga class this February 14. It’s a great way to hang
out with your loved one (or even introduce them to the joys of
yoga), plus it’s fun, and it won’t break the bank. Lots of studios
up and down the country are running ‘yoga for two’ events,
where you can team up for some mat time together. It’s all
very healthy, and offers time for genuine connection, rather
than superficial chitchat over a few cocktails See each other
in a whole new (hopefully positive) light and see your love soar
to new heights.
Yoga for tipsters
One of Bet Advisor’s most profitable horse racing tipsters ever -
known only as Formbet - relies on yoga and meditation to keep
his cool under pressure, especially when dealing with losses. The
racing tipster says he also eats healthily to keep in shape. “That
helps a lot with being calm, relaxed, anyway, but I also have the
understanding that what I do will lead to longer losing spells than
people may be psychologically comfortable with,” he said in a
recent interview. “Once you recognize that and accept this, it
actually becomes really easy to go through the bad spells so long
as your strategy remains consistent and you don’t panic or try to
push things.” Patience, discipline and a belief in your abilities are
key, he added. And, of course, a bit of yoga.
 om beginnings

Ministry of Yoga
No, it’s not something to do with Monty Python (remember that
Ministry of Silly Walks sketch?): India has set up a new government
ministry to promote alternative therapies such as yoga and
ayurveda. Shripad Naik - dubbed the country’s first ‘Minister of
Yoga’ - has been appointed to head up the new role. “This is our
system and it has not received enough prominence,” he said. “We
will take it to the masses.” It’s another enlightened idea from India’s
prime minister, Narendra Modi, as he seeks to grow awareness and
the appeal of home-grown health treatments. Modi is currently
rallying support at the United Nations for an International Yoga Day,
with the US and China reportedly keen on the idea.

India

Australia

Who is Yoga Man

The train journey to work in the morning doesn’t normally feature as the highlight of the
day, at least to most people. One yogi, though, is making the most out of his time in
transit performing headstands and down dogs to fellow passengers on Sydney commuter
trains. The unnamed middle aged man, who often goes without a shirt and shoes, is a
regular sight on the city’s trains, particularly the northern lines, where he unrolls his mat
for a short yoga practice. It even prompted a search by the Aussie press to find out his
identity. Now there’s no excuse for the rest of us about not having enough time for yoga
because of work. Full marks for your ingenuity, mystery man (just take it easy on those
balancing poses when the train’s at full pelt).
 xxxxx
om beginnings

OM meets...

Cameron Shayne

28

Cameron Shayne fuses yoga, martial arts, nutrition,
philosophy, life coaching and meditation in his
Budokon brand. Popular the world over, the American’s
teaching and creativity has inspired countless people.
Just don’t ask him about his work-life balance
How did you first start out in yoga
I started meditating when I was 12 when I
was introduced to martial arts and seated
meditation. So I have now been practicing
for 30 years. I was introduced to Hatha
(asana) yoga in my early twenties in Los
Angeles. My first teachers were Brian Kest,
Billy and Patty Assad. I also practiced with
Cindy Lee in New York. I was dating
a girl who was a long-time student of
yoga, and lured me in. It was quite ironic
that I actually found my career from
something so unsuspecting. Which reminds
us that the more we take risks, and stay
curious and willing, the more opportunities
we experience.
What inspired you in those early days
Seeing teachers executing postures that were
physically astonishing to me. I came to yoga
asana as a competitor. I wanted to know
how I could win. Over time, I lost that drive to
graduate to the next physical feat (though
I am still prone to showing off if the room
gets competitive; not sure if you ever lose
that, nor should you – that kind of passion
and drive keeps life fun and playful). I was
also particularly impressed with mastering
the mind. I was drawn to teachers like Ram
Das, and Osho, Ramana Maharshi, who’s
practical applications of mystic concepts had
my attention. I was also inspired by classic
texts like the Bagavita, the Tao, which forever
changed my life. I was hungry for what I didn’t
know. I still don’t know, but I am much clearer
in my not knowing.
Tell us about the style you teach
Budokon Yoga is influenced by intelligent
alignment principles, the freedom of creative
sequencing, and the circular nature of
martial arts. Budokon is the art of seamless
transition coupled with the beauty of
circular rotation. Within the system, we
explore a living arts curriculum. This body
om beginnings
Be exhilarated by surfing,
skiing, snowboarding,
hiking, diving, exploring:
energised by yoga and
invigorated by delicious
vitality foods.
of work is focused on areas outside of
physical movement, such as relationship,
emotions, environment and nutrition. In
this part of the curriculum we look deeply
at the experiences that form our beliefs
and the beliefs that form our actions. We
explore why we say what we say, and do
what we do. Each student shares personal
stories, and participates in a therapeutic
group environment. This builds a sense of
camaraderie in the students, as they learn
that they are not alone in their pain, and can
learn from the pain and struggle of others.
How did Budokon come about
It was the culmination of years of practice
and frustration with what I saw as antiquated,
dogmatic, or fractionated systems. I wanted Yoga holidays and retreats
something that was more contemporary, that designed to be as active or
worked with a modern environment. I was as relaxed as you want so
exploring yoga asana as a way to condition
the body for martial arts when I realized that
you can enjoy every minute
it was architecturally identical, with the only of your precious time off.
exception being application and intention.
The personal development area is the same
path. It’s simply the witnessing of mind,
Coming soon…
followed by the mastering of holding that Yoga retreats in the
witness state.
UK countryside
What challenges have you faced Detox Yogi, WellbeingYogi &
building up Budokon
AyurvedicYogi
I have faced criticism, judgment, and
fear that I may be misrepresenting some Or
individual person’s idea of what yoga is.
People become quite protective of their Winter sun 2015
experience of an art, science or philosophy. Goa, Egypt, Sri Lanka, Bali
They form strong beliefs that leave little
room for other peoples unique experiences
and interpretations. The future of Budokon See our website for prices
is based on the people who feel changed
and details today
by its methodology and community. These
people will share it or let it die. I am not
attached. I teach, and will always teach. www.adventureyogi.com
As long as I do, Budokon will live on or call 01273 782734
through me.

“I have faced criticism, judgment, and fear that I may

be misrepresenting some individual person’s idea of
what yoga is. People become quite protective of their
experience of an art, science or philosophy. They
form strong beliefs that leave little room for other
peoples unique experiences and interpretations.”
29
 om beginnings
Any memorable moments from
the yoga mat
About a million moments that have left
impressions. I can say that when I am
teaching that I drop into a deep state of
meditation and I never know what may
come. Comedy, anger, tears, I have had
them all show up on my mat. Probably
the greatest moments are when you lose
yourself completely; when you disappear
into your practice completely. The moments
that are the most important are the ones I
don’t remember.
What do you do when you’re
not teaching
In my free time I am writing or playing music.
I love being in a creative space all the time.
How do you fit your work around
your life
I am the worst for that advice. My work is
my life. So my tip is if you choose to do
something you love be prepared for it to be
your lifestyle, not a job.
30
What are your plans going forward
I am happy just having people show up when
I teach. I am always grateful just to see
people in the room. As long as people show
up, I will keep creating art, and sharing it. My
dreams came true a long time ago. It’s all
cherry on top at this point.
What’s your own personal mantra
The way you do anything, is the way you do
everything.
Find out more about Cameron Shayne and
Budokon Yoga at: budokonuniversity.com
THE WAY OF THE
WARRIOR SPIRIT
The name Budokon is taken from the
Japanese language: Bu (meaning
warrior), Do (meaning the way), Kon
(meaning the spirit or soul). This
translates as ‘the way of the warrior
spirit’. So, now you know.
 Yoga Scotland
Join the largest yoga community in
Scotland
Yoga Scotland has been training yoga teachers for more than 40 years.
Join our comprehensive and respected 500 hour teacher training course.

Superb Hatha tutors, specialist tutors for philosophy and anatomy & physiology.

Includes 2 residential weekends, external assessments, first aid and yoga for
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To find out more about our courses (including Foundation Course and
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wild lotus studio
Thames Court
20-22 The Broadway
Newbury, Berkshire RG14 1AU
Booking on
Please email info@wildlotus.co.uk to express
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can either be made through one transaction
or in monthly units. Discounts available.

Tel: 01635 597970

info@wildlotus.co.uk www.wildlotus.co.uk/workshops

31
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 om beginnings

Safe & Warm

Prevent injury on the snow and gain a sense of freedom of
mind and body with this slip-specific sequence for your mat
Don’t hit the slopes without this snow-tastic sequence. work, not fatigued and as stiff as a snow board.
Perform these asanas in the run up to your winter holidays The balancing asanas and limb strengtheners will keep
and learn how liberating it is to inhabit a looser body rather you flowing freely for hours: the core builders will support
than a tight bound up one. We were designed to move freely your spine and movement of limbs and the shoulder and hip
so whether you’re a skier, boarder or skater you’ll want to limbering movements will free up your muscles plus hip and
return from your winter endeavours revitalized and ready for shoulder joints before and after your chosen sport.

Lotus Variation | Padmasana

1 Try this before and after your snowy adventures to
open up shoulders and hips.
TO DO: ensure you’ve been up for at least 30 minutes
before any limbering exercises. Sit on the floor with a
straight back and cross at the ankles or, if you’re used to
it, in half or full Lotus (soles of feet face upwards). Settle
here for a moment before bringing arms behind back under
shoulders, hands close to hips, fingers pointing towards
or away from hips. Upon an inhale, raise hips in air using
arm strength and arching back as high as you feel a good
stretch in hips and shoulders. Try four times, on the fourth
holding the position and tilting head back as far as the neck
permits. Externally rotate arms so elbows point backwards
to open shoulders. Place hips back on ground after a few
opening breaths, settle for a moment then repeat with the
non-dominant cross of legs/ankles.
TO LESSEN: Keep hips on ground/stay crossed at ankles

Goddess Pose | Utkata Konasana

This pose will open up shoulders and hips whilst strengthening quads, inner
thighs and glutes. Your knees need all the support they can get out there in
the elements at speed with multi-directional changes.
TO DO: from Mountain Pose jump feet wide (so ankles would be under wrists
to measure). Turn toes out slightly and bend legs so that knees follow middle
toes. Sink hips down to knee height, elevate elbows to shoulder level, send
tailbone to ground, spread fingertips and feel the back and core muscles
working. Add in a few squats is desired to keep the circulation and fire the
muscles by straightening and bending legs for 8-12 rounds. Be sure to squeeze
your glutes and inner thighs on the way up and keep the tracking of knees by
squeezing sides of buttocks on the way down.
TO LESSEN: hold for less time/slighter bend in legs/keep hands on hips

34
 om beginnings

3 Tree Pose Side Bend Variation | Vrksasana

This pose is great to build focus, calm the mind as well as firing up your
glutes and core muscles. Focus is necessary to maintain steady balance.
TO DO: from Mountain Pose transfer weight on to right foot keeping right leg
strong and straight, like a tree trunk. Slide sole of left foot (toes point down)
up right ankle with knee drawing out to left to open hip. Brace core, lift ribs
away from hips, and tuck tailbone under. Bring hands to ‘Namaste’ at heart
centre, then float slowly above head. Gradually slide left arm down the side
of left thigh whilst jutting hips gently over to the right creating a curve in the
body yet standing rooted through right toes.
TO LESSEN: keep left big toe on ground/avoid side bend/lean against wall

Chair Pose Variation | Utkatasana

Ultimately a deep squat working lower and upper body plus core, all whilst
strengthening your willpower. This is an extremely energizing posture.
TO DO: from Mountain Pose inhale sweeping arms above head, exhale lower thighs
parallel to the ground whilst stretching arms out to shoulder level, also parallel to ground.
Ground through the heels, engage upper back keeping neck long. Tilt pelvis anteriorly
whilst working legs strongly, then flatten lower back tilting the pelvis the other way and
straightening up spine whilst maintaining depth of hips. If you feel stable, come on to tip
toes and breathe through the burning and mind chatter. The ultimate FitSki pose.
TO LESSEN: bend knees less/keep hands on hips/stay on flats of feet

Double Toe Hold | Ubhaya Padangusthasana

You’ll benefit from both core strength plus hip and leg flexibility in this pose
with the bonus challenge of balancing on your sitting bones whilst staying
focused.
TO DO: warm up with Boat Pose and Double Leg Forward Stretch. From Staff
Pose bring heels close to butt holding each big toe between thumbs and
two first fingers. Exhale straightening legs upwards whilst taking them wide,
pressing sitting bones in to ground and maintaining length and height of spine.
Hold for up to a minute whilst maintaining good posture and working the arms
and core strongly.
TO LESSEN: stay in Boat Pose/keep knees bent/use a strap

35
 om beginnings

Plank Pose Variation | Khumbakasana

You will feel more relaxed in the knowledge that your limbs are more powerful
and your spine more supported from the strength of your power house that is
6
your core. Your arms and chest will also benefit from this pose.
TO DO: kneeling with hands shoulder-width apart, under shoulders, push
through palms to straighten legs off ground. Push your shoulder blades to
the sky to engage upper back whilst keeping back of neck long and strong.
Everything should be in one straight line from ankles to knees to hips to
shoulders and neck. Avoid sinking hips too low or having them too high. Keep
the weight over the wrists. Take a break in Child’s Pose then try this variation
which works the lower abs and hip flexor muscles along with a stronger upper
body workout (bringing knee to forehead on an exhale and stretching leg back
on inhale – try eight each side).
TO LESSEN: stay on knees/hold for less time/omit the second phase

Seated Angle Pose |

7 Upavista Konasana
A perfect après-ski posture to stretch inner thighs and
hips whilst stimulating blood flow to the pelvic region.
TO DO: from Staff Pose spread legs wide, pressing
backs of knees in to ground and keeping toes flexed to
energize legs rather than rolling inwards or outwards.
Place hands behind back to lift up chest to encourage
a forward lean from hips, lowering the belly, then chest,
then shoulders to ground upon each exhale. Catch big
toes with fingers and thumbs, begin bending arms to
enhance stretch whilst maintaining a long and straight
spine. Be patient, present, mindful and empathetic.
TO LESSEN: keep arms straight/hold calves or
ankles/sit on block or with back against wall/reduce
angle of leg spread/bend at knees

Monkey Splits Pose |

Hanumanasana 8
The graceful and challenging grand
finale to stretch those muscles in the
backs of the thighs.
TO DO: kneel on floor, bring hands either
side of body whilst stretching right leg slowly
behind you. Then creep left foot forwards until
you feel a decent stretch. Keep alternating
taking right leg back and left leg forwards,
pausing and being patient between each
transition. Maintain square hips and shoulders
and avoid thighs rolling inwards or outwards.
Once you’re at your edge, walk your hands
in towards you to straighten torso. Now you
have a perfect après-ski party trick.
TO LESSEN: use blocks to support
perineum/use blocks under hands Photos: Lowell Mason, (lowellm.com)
Model: Amanda York, (gymanda.com)

36
iyengar yoga

37
 om beginnings
Dolphin
Dolphin pose is great to strengthen the arms and shoulders, whilst
lengthening the back of the body. It can be used as an alternative
to downward facing dog if you have a wrist injury. Avoid the pose,
and the variations that follow, if you have any back, neck or
shoulder injuries.
Enter the pose by coming onto your hands and knees. Place your
knees directly beneath your hips, and lower your forearms down onto
the mat ensuring your elbows are directly beneath your shoulders.
Ensure that the forearms are parallel. If the hands are creeping
38
Beginner
towards each other and the elbows are separating, it can be useful
to place a block between the thumb and index finger of each hand.
Spread the fingers wide and press down through all four corners of
the palms into the mat. Protract the shoulders and draw the heart
centre forward. Then curl the toes under and lift the hips up as you
lengthen the spine. If your hamstrings are tight you may need to keep
a slight bend in the knees to prevent the spine from rounding. Stay
here for 5 breaths, then slowly lower the knees to the floor as you
exhale and rest in child’s pose.

Intermediate
Dolphin with single leg raises
Feeling strong and steady in Dolphin pose? We can start to explore
an element of balance by lifting one leg at a time.
From Dolphin pose, continue to press the elbows and forearms into
the mat, and spread the shoulders wide. As you inhale float the right
om beginnings
leg up. Try to keep the pelvis neutral as you do so, and continue to
press evenly through both forearms. As you exhale lower the right
leg down and repeat on the left hand side. Perform 5 times on each
side, and as you exhale slowly lower the knees to the floor and rest in
child’s pose.
39
 om beginnings
Advanced
Pincha Mayurasana
Once you are comfortable with the single leg raises you can start to
explore floating up. At first practice against a wall so that you don’t
flip over. Then you can start to explore the balance.
From Dolphin pose, as you inhale float your right leg up. Extend
strongly through the ball of the right foot, keeping the right leg
straight, and internally rotated. Take a little bend into your left
knee and use that to kick up. Initially you may find that you are just
40
taking a few small hops here, but eventually the hips move above the
shoulders, so that you can start to find the balance. Make sure you
balance your practice by alternating which leg you are kicking up
with each time. Once you find your balance, draw the legs together,
continue to press down through the forearms and extend up through
the balls of the feet. Stay here for 5 breaths, before slowly lowering
down and resting in child’s pose.
Courtesy of StudioLiveTV
Photos: Kim Bryde for StudioLiveTV
www.studiolivetv.com/justloveyoga
EkhartYoga
Yoga online
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1000+ Yoga and Meditation videos
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The best EU, UK & USA teachers

‘
‘

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 om special

MAK
You r Y
Yea

E
r B et
est

Ultimate detox Five simple ways to cleanse both body

and mind in 2015. By Kate Tyler

1 2
Visit the brain gym
Typical detox programs (such as juice fasts)
are designed to create the ideal environment
within the body for health and wellbeing, which is
really important. However, what is often missing
is an understanding of the emotional, energetic
and psychological aspects of such detox programs.
So don’t forget the brain gym. Becoming aware of
and making changes to our thoughts, beliefs and
behavioral patterns creates a more healthy mentality
which can transform our whole external experience
of the world. Now that’s a detox.
Desktop detox
If your home or office is untidy or chaotic, it’s very likely your mind
is feeling this way too. Our external environment is a reflection of
our internal environment. If you are someone who finds it difficult to
make small decisions or to concentrate, taking some time to detox
your environment will really help. A well-organized desk and a tidy home will
allow your mind to relax and lower your stress levels. Don’t allow paperwork
mountains to waste precious time and drain your energy. A simple step to get
you started would be to buy an A-Z box file so that all new bills and documents
have a place to live. This one simple step may inspire you on the road to a freer
mind. Another idea would be to bring more high vibrational energy into your
surroundings through plants, fresh flowers and crystals.

3
Technology fasting
With the tirade of technology engulfing our daily lives, the speed at which our brains are required to function makes it increasingly
difficult for many to switch off at night. Our addiction to technology is spreading. The constant use of social media is a deterrent to
being fully present. Checking emails during the night whilst in bed, working long hours and to tight deadlines can leave us in constant
overdrive. This can trigger insomnia, anxiety and even depression. Remember: the device has an ‘off’ button for a reason. Switch off
all of your devices and even move them out of sight to reconnect with a technology-free you, even if only for a few hours each day. Now is a
good time of year to remember what life was actually like before you were enslaved to your smartphone. Perhaps time seemed slower, there
was less pressure and anxiety in your daily life? Use technology fasting as a way to free your mind from the trap.

42
 om special

4
Drop the fear of fats
Research is increasingly showing that psychological, emotional and even psychiatric disorders
such as anxiety, depression, bipolar and schizophrenia may be the result of nutrient deficiencies.
The same is also true of people who have trouble learning new skills, experience memory loss and
loss of concentration, or even suffer with low moods. The nutritional deficiency that frequently
shows up in these people is a lack of essential fatty oils. Omega 3 fatty acid (DHA) is important for
optimal mind function. A deficiency in this can cause a communication breakdown in the brain. So,
increase your intake of essential fatty acids from healthy foods or find a good quality supplement.

5
Purge the past
If it’s hysterical, it’s historical. If you find yourself in an
emotionally-charged state, the origin to this is often
linked to an event from your past. Take a pen and paper
and write down an event within the last month that has
stirred up an extreme emotional response within you. Describe
the event in detail. How did you feel? What were you thinking
at the time? How did you react? Now meditate on the following
question and wait for the answer: when did I first experience
this? You may be surprised what you discover. Rituals, such
as writing a letter to a person you hold resentment towards,
are a wonderful way to cleanse the mind. You don’t even need
to send the letter, just burn it outside. Journalling is also
a great way to give your emotions permission to be heard
and expressed. Don’t push your emotions away; they can be
wonderfully liberating. Harness your emotions and move on as
a more whole and healthy human being in 2015.

Kate Tyler is a clinical

hypnotherapist and
founder of Platinum
Healing Juice Detox
and Yoga Retreats
(platinum-healing.com)

43
 om special

Walk this way

Step on to the chakra timeline:
a meditation for achieving your make
goals this year through the chakras
and NLP. By Antonia Boyle You r Best
Year Yet

T
here are seven main energy centres
in our body, known as chakras, which
govern our psychological properties.
These spirals of energy are along the
midline of the body and each one relates
to the other. The chakras on the lower part cover our
instinctual side, while the highest ones, our mental
side. When energy flows freely, from one to the other,
we are in balance; but when our energy is blocked, it
can lead to physical and emotional illness.
In my role as an NLP (neuro-linguisticprogramming)
Master Practitioner, health and yoga specialist, I have
experience of exploring and balancing the chakras as
well as using powerful NLP techniques to bring about
positive change. It’s amazing how the two systems
work in harmony and often cross over. In this simple
yet effective walking meditation, I have combined the
principles of both to create a wonderfully atmospheric
way for you to plan and achieve your goals.

Getting Ready
Start by stating your goal. It’s really important to
ensure you ask yourself what you do want, rather than
what you don’t want. In NLP, this is called stating it
in the positive. If you think about something that you
don’t want (such as ‘I don’t want to be stuck in this job
in a year’s time’) your brain will be focusing on ‘being
stuck in the job’ rather than ‘being in a new, rewarding
and exciting job’. Take time to carefully consider your
goal and keep it simple and specific.
Remember, this is designed to be a walking
meditation to fully experience each step in a different
place and engage your senses. Select a space where
you can take seven steps forward. However, if walking
is not possible, use your imagination and mentally plan
out your chakra time line on the floor in front of you.

The meditation:
Create an imaginary ‘chakra time line’ on the floor. A
time line is a line that runs from ‘Now’ to the ‘Future’.

44

If you find it difficult to imagine the chakras, cut out
a representation and place it on the chakra time line.
You should have seven places on your time line. In
a moment you will be ‘walking’ the chakras on this
imaginary line, one step at a time. Eyes can be open
or closed. Stand in front of the time line in Tadasana
(mountain pose) until you feel fully-grounded. Notice
your breathing and give yourself time to become
quiet and relaxed. State your goal, aloud if possible,
remembering to state it in the positive. When you do
this, visualize your goal too and take time to listen to
the way you are saying it and pay attention to how that
feels. Step on the first chakra.
1ST CHAKRA | MULADHARA | BASE |
ENVIRONMENT/TIME | RED
Muladhara is concerned with survival, being grounded
and having a firm foundation to build upon. Mentally, it
represents stable and orderly thought processes. Look
at your environment and your timing in relation to your
goal. What needs to be in place and what changes can
you make to achieve your outcome? What is the time
frame? At each chakra from now on, imagine you have
already made these changes and visualize it - be there
in your mind and see, hear and feel how it is. Turn your
mind inwards in a still, clear, relaxed way and meditate
on these changes.
2ND CHAKRA | SWADISTANA | SACRAL |
BEHAVIOR | ORANGE
Swadistana is the centre of expansion and
HANDY preservation of the species; starting with you. What is
it that you can/need to do so you can really flourish?
HINT: What behavior can you change in your environment so
You can do you can achieve your goal? Consider the people that
this on your are going to be affected by your change and/or can
own or with a support you in this.
friend, taking
turns to read 3RD CHAKRA | MANIPURA | SOLAR PLEXUS |
out the script CAPABILITY | YELLOW
to the person Manipura is where you store and distribute your Prana
walking (subtle energy or life force). It’s the centre of gravity
the chakra in your body and being balanced here will help you to
time line. To become strong and full of energy. In order to harness
make it extra this energy to achieve your goal, you first need to
special and make use of all your capabilities. Think holistically
introduce an about everything working together in unison, with your
element of Prana being the spark that fuels progression.
ritual to the
space, you 4TH CHAKRA |ANAHATA | HEART |
could play BELIEFS | GREEN
some very Anahata is a pivotal chakra, which links and balances
soft ambient the energies of the lower and higher chakras. It is the
music in the area where you make decisions based on firm beliefs.
background Beliefs are rules that you live your life by. Often these
and burn ‘rules’ are kept in your unconscious mind; you simply do
essential oils. whatever you do because you believe it to be the right
om special
way. Consider which beliefs you want or need to make
the changes that will allow you to achieve your goal.
5TH CHAKRA | VISHUDDA | THROAT |
VALUES | BLUE
Vishudda allows you to voice yourself, it is the
centre of communication. Here, you should become
consciously aware of your values and what is important
to you at the highest level; you will speak about it and
act accordingly. When this chakra is open you will find it
easy to give and also receive on all levels, such as ideas,
advice and funding. Explore whether your goal is in
accordance with your values and belief system.
6TH CHAKRA | AJNA |THIRD EYE |
COMMAND CENTRE | INDIGO
Ajna is Sanskrit for command. It relates to your sense
of identity and self-image. It is also the place where you
should question whether the changes you want to make
are in alignment with who you are. Think about this
question in relation to your goal.
7TH CHAKRA | SAHASRARA | CROWN |
CONNECTION | VIOLET
Sahasrara is the centre of trust in your unconscious
mind. You can be confident that, if all other centres are
in alignment, this space will support you. Expand your
being so that you are connected to something larger
than yourself; something that is beyond words.
NEXT STEP
Turn around, eyes can be open or closed. Step beyond
your chakra time line and look back along the steps
you have taken, remembering the process you went
through. See what your goal looks like, now that you
have already reached it in your mind’s eye, visualize
it. Create a trigger by pressing the forefinger and
thumb of your right hand together. (In order to capture
the value of each moment we can create a ‘physical
trigger’ of that positive feeling, which we can use in the
future to recreate the feeling again. In NLP, we call this
anchoring.) You can use this trigger any time you need
reminding of your goal and your own qualities.
INNER RESOURCES
Slowly walk back alongside your chakra time line. Keep
holding the finger/thumb trigger. Take with you all the
thoughts, feelings, insights and experiences that you
have discovered and gathered during your chakra time
line meditation. Know that they are inner resources,
which will assist you in achieving your outcome.
Finally: When you are back at the beginning, release
the trigger.
Antonia Boyle has created a new walking, goal-setting
meditation as an audio program: 7 Steps To Achieve
Your Goals. Visit: alphawavesnlp.co.uk
45
 om special

SHOVE THE

RESOLUTIONS
make

You r Best
Year Yet

Simple, realistic changes

can still make a big
difference to your life.
By Claudia Brown

46
 om special

N
ew year equals new year’s
resolutions: I will get fit, I will
Just do 10 minutes
Can’t be bothered to exercise? Just do 10
eat better, I will lose weight, I
minutes. Don’t even bother to put your mat
will meditate every day, I will…
out, just lie on the floor and begin with some
insert your own list here.
gentle stretches and see how you feel. Or go
I have started so many well meaning new
outside for a quick walk and get some fresh
year’s resolutions only to give up at the end
air. Often, you’ll enjoy it and carry on for
of the first week of January (or earlier).
longer. If you don’t, you’ve done 10 minutes.
I’ve set myself up to fail in the past. I’ve
Well done you.
joined a swanky gym and paid £500 a year for
the privilege. I went twice, so each thrash on
the treadmill cost me £250. That still grieves
Eating
Cut your portion sizes a little bit for every
me to this day. I’ve been unrealiztic with diets,
meal and you won’t even notice. Be mindful
cleanses, in fact, anything that is related to
and try to make healthy choices when you
cutting down on my food intake. I have the
can. Have one chocolate bar a week instead
appetite of a small army, so a ‘diet’ of any
of one a day. Buy higher quality chocolate
kind is torture for me.
(or whatever your vice is). Plan a big blow-out
If that sounds like you, here a few ideas you
cheat meal each week so if you are really,
may find helpful to keep those best intentions
really hanging out for something that is
going for longer than a few weeks (or, at
‘forbidden’ then pencil it in so you know it’s
least, stop you making some of the mistakes
coming.
I’ve made in the past).

Be kind to yourself Have more sex

Seriously. Get the blood flow going and
If it doesn’t excite you, energize you, or
the skin glowing. Think about the physical
provide you with enjoyment, then have a
benefits, the emotional benefits, the mental
rethink. Life is too short for giving ourselves
benefits. Your partner will be pretty happy
a hard time.
about it too.

Be a planner Self gifting

How often do you miss your yoga class,
forget the school play, feel out of control,
because you haven’t sorted out your
schedule. If you fail to plan, you plan to fail.
Well, I believe in lists and plans and writing
things down, then I don’t have to remember
anything (apart from to look at said lists
and plans) - I know where I’m going, what I’m
doing and what I’m eating. Also, remember
to plan your chill time too (time for yourself
to do whatever you like), even if it’s just 10
minutes a day. For me, if it’s written down,
it’s happening.
Don’t do a cleanse
(unless it’s your face)
I’d rather eat my own head than do a
cleanse. It’s not sustainable, enjoyable or
compatible with my daily living. You could do
a bit of juicing and some twisting to help the
digestion and speed up the expulsion process
but really, solid meals for me are always the
way forward. The only cleansing I do is my
face, so pep up your skin with a nice facial.
In fact, treat yourself to a spa day or a juicer
with any Christmas money.
Well, you’ve been good all month – what
now? Self gift. To keep motivation levels up,
I promise myself something nice at the end
of a specific timeframe if I reach my goal.
I gave up my beloved cake and chocolate
when I needed to drop a bit of weight. When
I reached my goal, hello beautiful new
handbag. Pick something you really want. It
doesn’t need to be materialistic, keep your
eye on the prize when motivation dips.
Set yourself a challenge
Every year I decide on some sort of
challenge. This can range from taking my
motorbike test, going back to college to
study photography, planning a trip to a new
country or deciding to take my 200 hour
yoga teacher training. Do something in 2015
that you have always wanted to do. Write
it down. Plan it. Research it. Save up for it if
you need to. Make it happen.
Just remember, the three E’s (no, it’s
not the name of a new phone company):
Excite, Energize or Enjoy. If your new year’s
resolutions don’t provide one of these three E’s
then have a re-think. You deserve the very best
life possible. Make it happen this year.
 om special

Happy ever
make

You r Best
laughter
Laugh your way to a healthier, happier you this year
Year Yet By Charlotta Hughes

H
ow we feel about our daily
lives and experiences is often
blamed or attributed to
external circumstances; the
people and events that exist
and happen around us, or to us.
Right now, it may be dark in the evenings and
cold outside, but we can still generate light and
warmth in our lives - often through laughter.
What we focus on we get more of. How
we respond to events is what shapes our
experiences, not so much the experiences
themselves. And we always have a choice in
how we respond.
One of the most effective ways to feel
better and gain or maintain a positive mindset,
practically immediately, is laughter.
So give yourself the opportunity to feel better
simply by laughing rather than complaining, or
frowning, or huffing and puffing.
It’s not always easy – there are times when
the latter really is the appropriate response
- but more often than not we can feel much
better if we pick the lighter option.

THERE ARE SO MANY REASONS TO BRING MORE LAUGHTER INTO YOUR LIFE:

Laughter releases Laughter boosts Laughter allows your

endorphins, which generates a sense of your immune system: it decreases stress body to automatically relax. In fact, a good,
wellbeing (many anti-depressants try to hormones and increases immune cells and hearty laugh relieves muscle tension and
replicate the role of endorphins). infection-fighting antibodies. psychological stress, with long-lasting effects.

48

Laughter protects your
heart. It improves the function of blood
vessels and increases blood flow, which
lowers blood pressure and can help protect
you against a heart attack.
Laughter is a form of mild
exercise. It fills the lungs with oxygen similar
to aerobic exercise, plus it exercises the
abdominal muscles, so you can laugh your
way to a six-pack.
Laughter increases the
ability to stay focused by reducing stress
and increasing energy, enabling you to
accomplish more.
Laughter reduces feelings
of overwhelm and promotes resilience. It
creates psychological distance, enabling
you to see more choices and gain a less
threatening and more realistic perspective.
Laughter promotes
relationships, attracts others to us, and
defuses conflict.
om special om special
LAUGH OUT LOUD
At times, it can be hard to allow ourselves to enjoy a
good laugh, so here’s a quick six-point plan to enjoying
the lighter side of life.
1. Laugh at yourself. Share your embarrassing moments.
2. Laugh at situations rather than complain about them. Look for the irony
and absurdity of life by looking for the humor in a bad situation. Both your
mood, and the mood of those around you, will improve.
3. Surround yourself with light and happy reminders. Frame your favorite joke
and keep it in easy sight. Choose funny wallpaper for your computer or smart
phone. Frame photos of you and people you love having fun.
4. Deal with your stress. Stress is a major obstacle to humor and laughter.
5. Pay attention to children and imitate them. They are the experts on playing,
taking life lightly, and laughing.
6. Make time for fun, laugh-inducing activities. Watch a comedy, share a
funny story or joke, read funny books and simply just do something silly for
the fun of it.
Charlotta Hughes is a London-based life coach and founder of Be Me Life Coaching
(bemelifecoaching.com)
49
 om special

TickTock

make

Your Best
Year Yet

Don’t look back this time next

year and think about what you
didn’t do. By Liz Goodchild

50
 om special

H
ere’s the thing: the clock is always ticking. One day, you
are going to die. It’s a fact. It will happen to me and it
will happen to you.
Here’s another thing: you will spend most of your
life telling yourself you have all the time in the world,
like time will never end. You, (and when I say ‘you’, I also mean ‘me’),
will waste hours, days, months and years doing things you really don’t
want to be doing. You will also spend hours, days, months and years
not doing things you really want to be doing.
Tick tock. This is your life. Just the one. You won’t get another. Every
moment of time you waste is a moment you will never get back.
So do it. Right now. Stop waiting. Stop putting it off. There will never be
a good enough time. Not next Monday, or in a month or when you’ve lost
the weight or got yourself settled or on January 1. Start now. If you want
to write that book, quit talking about it and start actually writing it. If you
want to leave your job, send a letter to the company you actually want to
work for and tell them why you’re so awesome and why they’d be crazy
to not employ you. If you want to start running, go and run. Right now.
Put some shoes on, open the door, step outside and jog to the end of
your street and back. If you can’t jog, walk.

Move forward
You are not lazy or lacking in motivation. You just keep telling yourself
that you are. Maybe you’re just scared of failing, or maybe you’re actually
just scared of truly stepping up and making a change because change
is terrifying. It is. Stop staying small. Say ‘yes’ more. Say ‘no’ more. Ask
why. Don’t settle. Stop blaming others. Stop blaming your parents. Yes,
they probably messed you up, but so did their parents and their parents
and their parents. Take responsibility for yourself. Own it. Give more. Find
your people. If you surround yourself with naysayers and those who
make excuse after excuse, you will also start to become a naysayer and
someone who makes excuse after excuse. Be inspired by others. And if
you are indeed inspired by another, write to that person and tell them.
It’ll make you feel good and it’ll make them feel good too. Respect other
people’s time. Stop telling people you’ll visit or turn up or be there if you
don’t really mean it. Do what you say you are going to do. If it doesn’t
work out first time round? Try again. A toddler will fall down so many
times before he/she finally figures out how to walk. Don’t give up the
moment you stumble. Keep this in mind.

Start now
Tell that person you love them. Call your grandma. Call your mom.
Don’t put it off. If you want to buy a dog, buy a dog. If you want to sell
your wedding dress on eBay then sell it. Take it out of the wardrobe and
create a listing. Complete that form that’s pinned to your fridge, the one
you keep saying you’ll do when you have a spare moment. Turn off the
television. If you don’t know how to do something but you’d really like
to know how, then learn how to do it. Commit. If you’re scared, admit
it. We’re all scared. If you wake up at 2am, heart racing and can’t stop
thinking about it, it’s probably something you really want, even though it
makes your palms sweat. Be honest. Show up. Be yourself, because you
really are lovely and brilliant and people really like you. They do.
If you are not living the life you want to be living, work out what it is
you want. Push and challenge yourself. It’s never going to be easy. If it
was, every single person would have exactly what they want. We’d all
be living in that dream house on the beach or ripped with a six-pack
or living in a mountain town and running hills all day long or traveling
the world or getting paid to do what makes us come alive. If you want
something, you have to put the work in. It really is that simple. Tick tock.
Do it now.
(lizgoodchild.co.uk)

51
 om special

Love
make

You r Best
Year Yet

your
body
The easy way to get
your daily yoga fix.
By Bethany Platanella

52
 om special

I
won’t lie. I set my alarm earlier than I needed to to allow
myself one guilt-free snooze session. After my extra 10
minutes under the sheets, I crawl out of bed, then saunter
over to the kitchen to make a big cup of hot water and
lemon in my favorite blue mug. As the lemon activates my
digestive system, I gaze out the window, look out at the clouds, Connect body and mind.
listen to my breath. When the mug’s empty, I head to my bright
yellow, heavily used yoga mat. I push away the first thought that Exciting health tours
passes through my mind: ‘I should get a new mat soon.’ I collapse & detox weeks in Thailand
into seated position.
I always come to my mat with the intention of practicing no
more than five minutes. The only requirement I have is to complete • Prime beachfront
Thai
three to five sun salutations. After that, I can stop. But I never do. • Pure thai food Healthy
In the end, I practice for at least 30 minutes every day. Some days
are more intense than others, because my body always tells me
• Therapy every day
• Monk meditation
Me
what it needs. A short Warrior 2 series when my hips are tight, or
balancing poses when I need grounding. I allow my body to lead me • Cooking classes
through each asana as my breath lends its support. It’s easy to feel • Yoga
the physical transformation as my muscles warm and my breath
balances. Awareness starts to set in. See us at www.thaihealthy.me
When my practice is almost complete, I allow myself a short
savasana, set my intention for the day, and hop in the shower.
Enquiries tel. 0333 0144 056
To eat, I make a green smoothie, coffee, and breakfast. If I’m in FREE
the mood for savoury I might have flax toast with sliced tomato SMOOTHIES
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and olive oil. If I’m craving something sweet, breakfast quinoa with EVERY DAY!
dried fruits and seeds. Whatever my body wants, I do my best to
listen. While I prepare the meal I might turn on soft music. I may
practice my (extremely bad) French. Most times, I move in silence,
listening to the birds chirping, the wind against my window, and the
coffee churning. Starting my morning with consciousness helps me
continue that pattern throughout the day.
Society sends us conflicting messages: work harder; work less;
eat vegetables, no, don’t – they’re covered in toxins; jog every day,
no, it’s bad for your joints; don’t settle for a partner that doesn’t
give you everything you need; don’t expect your partner to give
you everything you need!
Amidst the confusion there is one message that is clear: make
it a point to carve out time for yourself. Whether it’s a day solo at
the spa once a month, your favorite yoga class once a week, or a
dinner alone every so often; alone time is crucial in learning what
you really need. And a home practice is a great way to connect
with your inner self.
It’s so simple. Start small and keep your expectations low. No
daily practice has to be demanding. A few sun salutations are all
you need to jump-start the connection between you and your
body. Commit to completing three once a day, and chances are
you will find yourself practicing longer. There’s no reason not to try.
While a home practice might not give you a perfect body, or turn
you into a meditation master, there is one guarantee. You will start
a new, beautiful, and fulfilling relationship with the most important
person on earth – you.
Now, get on that mat.

53
 om special

Your home studio

It’s easy to develop a home practice, says Esther Ekhart

W
e hear all these wonderful tales of people who manage to
practice every day. I totally believe, and have experienced,
that the more you practice, the longer the wonderful effects
of yoga stay with you.
But how do you take that leap from maybe a class a week
to regularly taking time out a few times a week, or everyday, to practice yoga?
Here are some tips I’ve used that might help:

n M
y main advice is: just get on your mat. Get on there, even when you feel like
only taking five deep breaths, or if you only want to do one pose.
n Yoga is there to serve you, not the other way around.
n A
nother way to get your yoga fix at home is to practice online. There are
now lots of online studios where you can pick from thousands of yoga and
meditation classes from experienced teachers in different styles and levels.
Once you have chosen a class, just get on your mat and enjoy.
make
Remember, you are doing this because you want to, because it is that happy
time for you to do whatever you need to, to feel more balanced. Sometimes, five You r Best
minutes is all it takes to shift your mood, to loosen your back and to reconnect
with yourself. You will always feel better even after just one pose.
Year Yet
Esther Ekhart is the founder of online yoga studio Ekhart Yoga (EkhartYoga.com)

Claire Weatherley Yoga School, SURREY

www.claireweatherleyyoga.com
Have you always wanted to For syllabus and application please
contact Claire on: 07989 533 431
train to be a yoga teacher? or email Claire@claireweatherleyyoga.com

Commit to it in 2015! Benefits:

Small groups for individual and
personalised tuition.
200 hour Advanced Yoga Studies Specialising in confident physical
and Teacher Training Programme. adjustments for strong alignment.
Learn on the job with real students in
Weekend Modular Programme over 10 months. class not just fellow yoga teachers.
Evolve in your spiritual journey as well
Next course starts as your physical well being.
Ready to teach immediately upon
31st Jan 2015 course completion.
Ongoing support and CPD credits.

Investment: £2225.
Pay in full or £500 deposit + 6 monthly installments.

Newly qualified Registered Yoga Teacher

teachers 2014 with Yoga Alliance

54
 GOOD READS
Immerse yourself in a good book to
kick-start the year

Make Your Own Rules

Diet
Tara Stiles
Hay House
hayhouse.co.uk
£18.99

US yoga sensation Tara Stiles offers easy and fun ways to bring yoga,
meditation and healthy food into your life. A beautiful, accessible and
easy-to-read book, it includes yoga routines, recipes, meditations and
a complete transformation plan to get to know yourself better and
create the life that you deserve.

Daily Greatness Yoga

Journal: Your Masterplan
For A Beautifully
Conscious Life
By Daily Greatness Journals
dailygreatness.co
£34.95

A unique series of lifestyle journals (there are three in the collection),

with content for health, fitness and personal growth inspiring you to
be your own guru. This book will partner with you for the whole year.
Jot down your dreams, scribble down your ideas and be inspired,
ideal for those looking to complement their yoga and meditation
practice. Your masterplan for a beautifully concsious life.

How To Be A Yoga
Rockstar: The Ultimate
Guide To Making A
Living Teaching Yoga
Martin D. Clark
OMG Books
omgbooks.co.uk
£12.99

Everything you need for a successful career in yoga, health and

wellness. Packed with insight and inspiration, How To Be A Yoga
Rockstar includes case studies of teachers from around the world.
Written in a fun and unpretentious style (with a bit of rock and roll
thrown in), it’s a careers guide with attitude. Essential reading for all
yoga fans, students, teachers and health and fitness freaks.

55
 om special

Eat for life

make

You r Best
Year Yet
Five nutrition tips to enhance your yoga practice. By Chantal Di Donato

E
ven eating is a yoga practice. Our
body is our temple and, as such,
needs to be worshipped and
looked after. After all,
we are engaging in an
activity that ultimately enhances
(or not) our physical and mental
health. Here are five simple tips
to making better eating choices
this year and to fuel your
yoga practice.

Water: Water is life. We

hold over 60% water in
our bodies and, as such,
replenishing the fluids within
is extremely important. Water
keeps us hydrated, focused and
concentrated - essential during
your yoga practice.

Ginger: Aside from its cleansing

properties, ginger has a strong yin
energy, which gives vitality. It’s no wonder
ginger and other spices are widely used
in Asia, where meditation and yoga are
common. Having ginger before or with your
meal, in hot water or on food, gives the digestive
system ‘fire’.

Pray before you eat: This ancient practice has been

largely lost within western cultures. And yet blessing our
food before consuming it is an extremely healthy practice that
many yogis recommend. If we stop and thank our food for being
on our plate and nourishing us, we create a sense of stillness and
mindfulness. When we are present, we can enhance the experience and eat
calmly, undistracted and appreciative of the goodness we are offering our body.

Eat little: Many of us are used to consuming a large amount of food to feel satisfied
when, in reality, we are simply giving our bodies more than we need. Asian cultures
believe we need to only feel 80% full at each meal; that is how the body works at its
best. This is also true in yoga. Moreover, by eating a plant-based diet, with the right
kind of food, we have enough to feel nourished even when we eat little.

Surya vegetables: Veggies are great for our health. But there are some vegetables
which are deemed to be the best and I call those surya vegetables (surya means Chantal Di Donato is
sun in Sanskrit). Some vegetables grow in sunlight and, because of the energy of the the author of the new
sun, have a vibrant energy we automatically assimilate when consuming them. (There book, The Live Lean
are other veggies called lunar vegetables, such as egg plants or potatoes, that grow Health Plan: Simple
overnight and hold a very different energy.) Solar energy (through the consumption of Tips To Optimal
surya vegetables) gives us the positive vibes we need for a perfect yoga practice. Health. Out now.

56
om special

57
 DETOX:
om special

Make Time For Tea Viva Aloe Vera

Make more time for tea this year. There are lots of
great detox teas on the market that can assist in any
new year cleanse. Lemon and ginger are also great
for everyday hydration and cleansing, and can help
ward off colds. There are countless herbal teas to
pick from with all sorts of benefits. As well as popular
drinks like peppermint and licorice, check out the
detox benefits of nettle, burdock and dandelion roots
or lemongrass and the juniper berry, even kitchen
favorites like black pepper and turmeric. The Libre
tea glass makes it easy to prepare cleansing teas
and keep them warm. With its glass interior there
are no reactions to plastics, while the built-in
filter makes its easy to keep the teas and herbs
away from your mouth while drinking.
Price: £20-£23
Website: libretea.com
Aloe Vera is a multi-talented plant, grown
in hot climates like Mexico, Texas, Brazil,
Australia and, more recently, Spain, and is
now commonly used in all kinds of health
and wellness products, and even in the
treatment of burns and aftersun care.
This particular tonic has a strengthening
and purifying effect on the immune
system, which comes from the main
active ingredient, mucopolysaccharide
‘Acemannan’. This active ingredient is
deposited in the cell membranes to boost
the defence of every individual
cell in the body. It is vitalizing too,
and with an antibacterial effect.
Nahrin Vivi Aloe Tonic also tastes
nice (you can’t actually taste
the aloe itself) which will make
your detox just that little bit
more pleasurable.
Price: £15
Website: justuk.net

Amazing (Wheat) Grass

Inside Job
Amazing Grass Wheat Grass Powder contains
100% USDA certified organic, whole leaf
Cleansing the gut is a key to good health. People clean
wheatgrass, one of the most potent leafy greens
their houses and cars, wash their face and hands, but
available. This powder gives you an antioxidant
forget to cleanse their gut - and yet we eat several tonnes
packed boost that alkalises and energizes with
of food every year. Enterosgel is a simple gut-cleansing
every serving. Just mix with any beverage for
gel that works like a clever sponge, selectively binding
a great source of leafy greens, vitamins and
only harmful substances from the gut due to it’s porous
minerals. It’s vegan, gluten free and raw, and a
gel structure. Diluted, and taken three times a day, it
complete food with enzymes and all essential
gently passes through the gut, binds and removes toxins,
amino acids. Detoxifies and cleanses your body.
pathogens, allergens, normalizes intestinal microflora
High alkalinity helps balance acidic pH
and regenerates mucous membrane. It also helps to
levels and strengthens immune system.
improve general health, skin, digestion and reduce toxic
Excellent source of folic acid, beta
load on the liver and kidneys too. Suitable for
carotene and vitamin C.
children and adults, including pregnant and
Price: £19.99 (240g)
breastfeeding mums, people with diabetes,
Website: amazinggrassuk.com
IBS, kidney and liver conditions. Based on
organic minerals, free from preservatives,

THE INS
gluten, sugar, color and taste.
Price: £15.91 (225g)
Website: enterosgel.co.uk

58
 om special

THE INS & OUTS

make

Your Best
Year Yet

Detox Survival Kit

Salty Lamps
Salty Lamps are crafted
from the purest natural
Himalayan rock salt,
formed millions of years ago. These lamps
look beautiful anywhere in the house.
Perfect for the dark winter evenings with
a tea light candle inside. The purity of the
rock salt also helps to create an ambient
environment for good health around the
home or office, each salt lamp contains
dozens of natural elements. The warm glow
lifts any room, while the crystals produce
healthy negative ions. The lamps are
handcrafted to retain the unique, beautiful
and natural shape of the rock.
Price: £5.99 (1kg)
Website: saltylamps.co.uk
For those pushed for time, the Nahrin
Detox Kit makes your cleanse just that
little bit easier. We all know (hopefully)
why we should detox, especially after
our festive indulgences, but that doesn’t
necessarily make it any easier for us.
Inside, you’ll find a bunch of goodies for
all your detox needs. Includes: Natural
Body Massage Brush; Juniper Bath
Essence; Seaweed Bath; Orange Oil;
Peppermint Oil; Dead Sea Salt Cream.
Ideally, choose one week per month to
be your detox week, then you can be at
your best throughout the year, rather
than just blitzing it in January. It’s best to
do the treatment in the morning too, as
it is stimulating, activates the circulation
and the lymph system, so will wake you
up. Drink lots of water, eat sensibly and
avoid alcohol, refined sugars, cigarettes
and fatty foods, and away you go.
Price: £55
Website: justuk.net

Back To Nature
A beautiful centre for all things yoga and
sustainable eco living, this is the ideal place
to start your year on the right foot. The Eco
Yoga Centre is located in the magical Scottish
Highlands, and is the perfect place to relax
and rejuvenate. There are courses and retreats
throughout the year, or come on a self-catering
holiday and enjoy the facilities in your own
time, including the wonderful glazed yoga
Peppermint Sugar Scrub
studio overlooking the gorge of the River Liever.
Exfoliate and nourish your skin with
Afterwards, jump in one of the hot tubs or the
PHB’s 100% Natural Handmade Sugar
sauna or enjoy a wild river hot bath. Healthy
Scrubs. They gently buff away dead
food and great, like-minded company too. Check
skin cells leaving your skin smooth and
the website for visiting teachers (which include
bright. Try fresh Peppermint Sugar Scrub
popular US yoga instructor David Swenson,
to awaken skin and senses.
among others, during 2015).
Price: £4.95 (100g)
Price: see website
Website: phbethicalbeauty.co.uk
Website: ecoyoga.org

THE OUTS
59
 om body
Karma Chameleon
1 sequence to Eka Pada Kurmasana
How to do
YOGA
Low Lunge | Anjaneyasana
Begin in low lunge Anjaneyasana:
As you exhale step your right foot forward, right thigh parallel to the
floor and shin at a 90 degrees angle to the thigh. The left leg extends
back, toes pointing. Rest the top of your left foot on the floor.
To avoid over stretching make sure your tailbone points to the
floor and not to the back heel. Reach your pubic bone forward and
up towards your sternum, your heart to the third eye centre, and the
crown of your head to the sky.
Reach your arms up as you inhale. Create length in the side body
by rotating your shoulders externally, creating space between your
shoulders and your ears. Retract your shoulder blades down the back
and from that anchoring action extend your arms fully to the sky.
Feel spacious in both the front and the back if your body. Take a
few deep Ujjiyayi breaths in this pose.
60
Get your stretch on: the Lizard
(one leg tortoise pose)
2
Lizard Pose | Utthan Pristhasana
From low lunge transition into lizard pose.
As you exhale lower the hands down by your right instep and press
them on the floor keeping them shoulder distance apart. Take a few
breaths. This is lizard pose, Utthan Pristhasana.
Always fold forward as you exhale .
If possible go to the next level of intensity. As you exhale position
the elbows on the floor where the hands were and fold forward with
the forearms flat and palms of the hands facing down. Gaze forward.
Take a few breaths here.
If you feel like releasing the hips a bit more then join the hands in
prayer (Namaste) and fold your chest and head forward to the floors
as you exhale.
All these are variations of lizard pose, Utthan Pristhasana. Take a
few breaths in your chosen variation.
Remember to protect the spine and joints. This is simply achieved
by drawing the the hips in towards each other as you fold. Keep
pressing the mound of the right big toe down and keep the right knee
directly above the ankle.
 om body

Vinyasa From Lizard Pose To One Legged Tortoise Pose |

Utthana Pristhana To Eka Pada Kurmasana)
From lizard pose as you exhale feed your right
shoulder under the right knee. Grab the back of right
ankle with both hands, move the right elbow outside
the back of the right knee, use the left elbow as a prop
3a
under the left shoulder.
Keep breathing as you tuck the shoulder behind
the knee.
Then take an inhale and as you exhale begin to slide
your L leg back and away gliding from a lunge into a
deeper variation of Hanumanasana called Eka pada
Kurmasana.

Now slide your left elbow to the side and begin to ease

3b forward on your chest, which eventually will be flat on

the floor in the full pose.
Level your shoulders and continue to lengthen
equally in both directions of motions, the chest moves
forward towards the floor while the left leg actively
shifts backward away and the pelvis stays as neutral
as possible.
Maintain stability in the pelvis by gently hugging the
hips to the perineum.

61
 om body

3c

Once you are flat on the floor let go of the ankle and
broaden the space across your shoulders by moving
your hands further away from each other. You can
begin by bending you elbows down to the floor with
hands at a 90 degrees angles from the shoulders.
As you do so the chest begins to descend
organically to the floor.
This is a deep seated forward bend hip opener
and it is important to approach it with intelligence to
preserve the integrity of the spine. Both the lumbar
and cervical curve should be protected.
In order to do so, press the pubic bone down and
actively stretch the tailbone back and away. Chin
points forward, neck is long. If there is compression in
the neck immediately back up to a less deep version
of the forward bend by propping yourself on the
elbows with the chest slightly away from the floor.

One Legged Tortoise Pose |

4 Eka Pada Kurmasana
Reach your arms out and in line with the shoulders, rotate the
shoulders externally and retract the shoulder blades down the back.
The chest is now completely flat down on the floor. The front and the
back legs stay equally active in this asymmetric split and the chin is
on the floor.
Maintain the spine elongated and supported through the intelligent
application of Moola and Uddyiana Bandhas (contraction and lift of
the perineal muscles and of the lower abdominal region).
The tailbone points directly back, stretching the hips back, pubic
bone anchors to the floor pelvic area contracts and lifts (this action
corresponds to the hips hugging to the midline of the body as
opposed to sagging down and away from each other). The navel rises
back and up towards the spine (Uddyiana Bandha) to support the
organs and the base of the spine.
This is Eka Pada Kurmasana, one legged tortoise pose.

Bound One Legged Tortoise Pose |

Baddha Eka Pada Kurmasana 5
If you want to take a more advanced variation of Eka Pada
Kurmasana that requires deeper shoulder flexibility, proceed by
rotating your shoulders internally, turning the palms of your hands
to the sky. Then bend your elbows, reach your hands towards each
other behind your back and try to bind. Either grab the fingers or, if
you can, go for the full binding where you hold the left wrist in your
right behind your back. This is Baddha Eka Pada Kurmasana, or
bound one legged tortoise pose.

By Alessandra Pecorella (alessandrapecorella.com),

founder and Director of Aditya Yoga School
(adityayogaschool.co.uk)
Images: Eleonora Pecorella Photographer

62
 om body

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63
 om body
Y ga
Selfies
The rise and rise of the yoga selfie
L
ike them or loathe them, yoga
selfies are quickly becoming
ubiquitous on social media. Look
around Facebook, Twitter and
Instagram and you’ll soon spot
yoga fanatics the world over performing
their favorite poses in front of their iPhone.
Some are pretty mundane shots at home,
while others are set against rather exotic
64
backdrops (think beaches and glimmering
ocean waves in the sunset).
It’s definitely an early 21st century
phenomenon. For most people, it’s all seen
as a bit of fun, a rather casual way to do
a spot of yoga, and capture it all via the
wonders of modern, portable technology,
and then share it all with friends. Others,
though, call it showing-off, self-indulgent,
and contrary to the spirit of yoga.
It’s true, high heels and railway line
location choices may not fit the traditional
yoga image (heck, we’re definitely not
advocating doing yoga on the London-
Manchester mainline), but what’s wrong with
having a bit of fun too with your yoga and
your camera phone?
 om body

Teach children the

@lafinfinger infinite wisdom of yoga

@danceflowlift

I’M A CELEBRITY
As you might expect, celebrities have lead the
way. Hilaria Baldwin – the wife of Hollywood
actor Alec Baldwin – has been one of the • Believe the impossible
main flag bearers, posting a picture a day via
her Instagram and other social media sites.
Make a difference
Supermodel yoga fans like Miranda Kerr
have also been caught on camera. And it’s
no surprise really: when have celebrities and Train with Blossom Yoga for
models ever been camera shy? children and teenagers
And yet, to us, many of these picture perfect
images barely classify as ‘selfies’; Baldwin’s
images could easily have been taken by a
professional photographer. Yes, you can set For further information:
your camera’s timer, but surely that’s not in
the selfie spirit? Here at OM , we reckon a yoga T: 07739 507960
selfie is one that’s actually taken by yourself,
either by hand, or using a selfie stick (a long E: blossom@blossom-yoga.com
stick that you can attach to your iPhone to).
We’re putting together our take on real life yoga or visit: www.blossom-yoga.com
selfies from the online world. So, thanks to
all thoise sending in via Facebook, Twitter
and Instagram.
We’d love to hear what you think of this
cultural phenomenon too. Get in touch:
editor@ommagazine.com
 om body

It’s okay to
stare Understanding the yoga selfie craze. By Colin Hall

I
t doesn’t matter if you take yoga
selfies or not. It doesn’t bother me
if somebody thinks one of my yoga
selfies is self-indulgent or inspirational.
I’m much more interested in what it all
means. There’s no point taking a stand about
something without first attempting to better
understand that thing. For example, how can
we understand a yoga selfie in the context
“They might not be what
Patanjali had in mind, but
he never had an iPhone.”
of contemporary yoga? What does it mean?
How does it relate to the bigger picture of
yoga today?
Rather than wondering if yoga selfies are
‘good’ or ‘bad’, we should spend our time
trying to figure out why people post them
and what they mean for yoga today. In order
to do that, we should back up a little. Here’s
some background.
Yoga is considered a ‘common tradition’
with one of the oldest philosophical
systems of India, Samkhya. Samkhya
means ‘counting’ and attempts to take an
inventory of the known universe – ultimately
enumerating 25 basic principles upon which
our world is built. Two of these are purusha
(self) and prakrti (nature). These are often
imagined as masculine and feminine, spirit
and matter, or big self and small self.
This dualistic view is summed up nicely in
one of the first lines of the Yoga Sutras. The
second sutra famously states that yoga is
stilling the fluctuations of the mind. The next
accompanying sutra continues that: tadah
drastuh svarupe avastanam (then the seer
abides in its’ own essence).
when you get away from the things that bring
suffering, you are also getting away from the
things that bring fun, excitement, adventure
and affection. This is what David McAmmond
calls an ‘up and out’ ideology. It is leaving the
world; it’s an ascent into a lofty, resplendent
aloneness (called kaivalya in the sutras).
Although we pay significant lip service to
the wisdom and authority of the yoga sutras,
the majority of our practice and experience
does not align with the ‘up and out’ ideology
contained within its pages. We practice
yoga to enjoy being in our bodies, not to
become disembodied. We practice so we can
better manage emotional turbulence, not to
disengage entirely from the fluctuating nature
of the thinking, feeling mind.

Yoga sutras
In this instance, the word drastuh (seer)
refers to purusha. The sutras go on to
state that when the seer is not abiding in
@__jujuca__
its’ self, it identifies with the fluctuating
thoughts, memories, dreams, and sleep that
characterize prakritic existence. This sums up
the essential dualism imagined by the yoga
sutras. You are either identified with the seer
(which means you are not the actor in your
life story, you are the audience) or with the @charlieyogauk
seen (in which case you are in the drivers’
seat of your life).
The thinking is actually fairly simple. Life is
constantly changing. Some of those changes
are good, but some of them cause suffering.
To get away from suffering, get away from
all the things that change. Then you see the
suffering rather than being the suffering.
The problem with this vision of yoga is that

66
 om body

Inspire and amaze

The yoga selfie is a great example of yoga
from the perspective of the seen, rather
than of the seer. Rather than abiding in the
essence of the seer (drastuh or purusha) we
might choose to abide in the essence of the
seen. We can choose to consciously embody
the ever-shifting field of energy and light that
is our prakriti.
That doesn’t mean that the seen is not
also the seer – it just means one of the ways
in which you might enjoy the experience of
life is to be seen. Like a kid on a diving board
getting ready for an epic cannon-ball, we
call out to our friends to ‘look at me’ before
taking the leap.
This does not have to be an exercise in
self-indulgence. It can simply be a way of
enjoying yourself and creating enjoyment for
others. Being the seen, performing for the
small screen of Facebook and Instagram, has
the capacity to amaze, inspire, and captivate.
It might not be what Patanjali had in mind, but
he never had an iPhone.
If we desire dissolution into pure subjectivity
and the stillness of ever-present awareness,
then yoga selfies are probably not for us. But
they pose no threat to the authenticity and
integrity of yoga traditions, so we can just
relax and continue our yogic disappearing act.
Even the authenticity and integrity of yoga is
just a thought that will ultimately dissolve into
meditative awareness anyway.
But if you want to dance into the pulsating
field that is our psycho-physical self, then there
is great value in allowing yourself to be seen.
It may be there is a part of you that yearns to
be seen; a part of you that has been standing
on the diving board for some time, waiting for
someone to watch you splash into life.

Want to be involved? Tell us what you think

www.facebook.com/ommagazine
@OMYogaMagazine

@OMYogaMagazine
#omyogaselfie

@wholelotarose
67
 om body

As The Crow Flies Bakasana (crane or crow pose): prepare for take off
How to do
YOGA Bakasana is usually one of the first arm balances we learn. It is used as a transitory pose in the Primary Series of Astanga
Yoga and is a posture in its own right in the Intermediate Series. It requires a combination of strength, balance and technique
and, of course, breath. Here is a step-by-step guide to helping you in the right direction. Remember to be kind to yourself and
if the posture doesn’t come immediately, keep practicing and know that it will come when it’s ready to do so.

1 2

1 Low Boat Pose PREPARATORY POSE
Start in a seated position on the floor with your legs outstretched.
Bring your forearms to the floor with your elbows slightly bent, palms
facing downwards. Push the palms and elbows down towards your feet
moving your body towards your head. As you do this, let your legs lift
engaging your inner thighs up towards your groin and lengthen your
feet away. Draw the navel in towards the spine. Repeat.
2 Navasana (Boat Pose) PREPARATORY POSE
Sit with your legs outstretched. Press your hands onto the floor a little
behind your hips with your fingers pointing forwards and lean back
slightly. Bend your knees with the feet flat on the floor so you are now
behind the sitting bones and slightly forward of the sacrum. Draw the
navel in, the pubic bone gently tilting forwards and lift the legs. You can
do this with the knees bent and shins parallel with the floor. When you
feel secure, lift the arms up in front of you to shoulder height with the
palms facing one another. When you feel ready you can slowly begin
to straighten the legs to a 45-50 degree angle. Hold for five breaths,

3 repeat three times.

4 5

4&5 Arm Preparation PREPARATORY POSE

3 Low Boat Pose PREPARATORY POSE
Start in a seated position on the floor with your legs outstretched.
Bring your forearms to the floor with your elbows slightly bent, palms
facing downwards. Push the palms and elbows down towards your feet
moving your body towards your head. As you do this, let your legs lift
engaging your inner thighs up towards your groin and lengthen your
feet away. Draw the navel in towards the spine. Repeat.
In a kneeling position, stretch your arms out in front of you; fingers
pointing upwards and pushing the palms away creating space in the
armpits and drawing your shoulders down the back. Tuck your tailbone
under encouraging a posterior tilt of the pelvis and spinal flexion.
Ensure that you draw the navel back towards the spine to support the
spinal flexion. Then slowly bend the elbows in by your ribs. Squeeze
your elbows in towards each other as if you have a yoga block between
them. This arm position, along with Balasana (prayer squat) next, is the
beginning of Bakasana.

68
 om body

6 Rachel Barlow (rachelbarlow.co.uk)

is a featured tutor at the BWY
London Festival, June 27-28, 2015
(bwylondonfestival.com)
Photos: Andy Gill

Balasana (prayer squat)

Another way to come into Bakasana. Place your feet a little wider than
hip distance and squat. Don’t worry if your heals lift. Place your hands
in prayer position with the elbows inside your knees. Gently press your
knees into your arms and your arms into your knees. Then tuck the
tailbone under, drawing the navel in to support spinal flextion.

7a 7b 7c

Taking flight: Part 1

From kneeling, place your hands flat on the floor in front of your knees, fingers pointing forwards, shoulder distance
apart. Create space between your hands and knees. Tuck your toes under and lift your hips. Keep your feet apart at this
stage. Bend your elbows in towards you creating a shelf for your shins. Tip forwards placing your shins gently onto the
backs of your upper arms, fingertips gripping the mat, drawing the shoulder blades down the back. (See 7a and 7b) .

Slowly lift one foot off the ground; place it down and lift the other foot off the ground. As you lean forwards into your
hands allow your fingertips to control the movement. Your head and your pelvis balance one another. (See 7c).

8a 8b 8c

Taking flight: Part 2

Finding your point of balance will take a bit of practice. You can always place a blanket under your head just in case you
come too far forwards, creating a softer landing. If you feel you might fall forward push your fingertips away and drop
your pelvis down. This will bring you back into your feet.

Keep your Bakasana low to begin with. Once you have the balance then you can begin to refine the pose. When you are
ready to make your bird fly a little higher, start by gently pressing the inner edges of your feet together. This will engage
your inner thighs all the way up into your groin and pelvic floor. Bring the knees up into the armpits. Lift your feet towards
your bottom; push down into your hands, lift out of your armpits; round your back and draw the navel in. Ensure you keep
your elbows in too and don’t forget to breathe.

69
 om body

YOGA THERAPY
Anger
Practical yoga therapy The Problem The Solution
Anger is a powerful natural emotional The solution here is to find a way that the
techniques to start you release of feelings. Should the emotion not anger can be released without harm to
on the road to health: be healthily released, then it can have a oneself or another. In the practice of yoga
detrimental effect and impact on a person, we can focus on the practice of ‘Ahimsa’ or
physically, mentally, and other areas such as mental health, non-violence (from Patanjali’s Yoga Sutras)

emotionally and spiritually. in various ways; it is a very natural response of this emotion and also the emotion itself.
lifestyle or relationships. Anger can be shown and use yoga to help us deal with the cause

By Sarah Swindlehurst to threats or harms done, usually in the past. In order to deal with all the circumstances of
anger, we need to be kind (non-violent) with
ourselves first.

70
 om body

SALLY
SALLY
PARKES
PARKES
YOGA
YOGA
TEACHER
TEACHER
TRAINING
TRAINING
Yoga Pranayama COURSES
COURSES
Handstand Calming Breath 20142014
& 2015
& 2015
(Adho Mukha Vrksasana) Start sitting in a position where the spine can
Start facing a wall if you need to practice this remain comfortably upright. Focus inwards
with one, or somewhere where there is space on your breathing – in and out through the
around you. Start in downwards dog position nose. Inhale slowly with control and then
(Adho Mukha Svanasana). Push your hands exhale as slowly as you possibly can without
into the ground and push into your fingertips straining. After the exhale hold the breath out
like they have suction on the pads. Once the for two to three counts. Inhale again slowly
hands are firm, strengthen up and feel the through the nose, then exhale as slowly
strength spread from the fingers/hands, up as possible and then hold the breath out.
through the arms to your shoulders. On your Continue repeating this pattern for up to 10
inhale push into your hands and kick your rounds. Use when necessary.
legs up off the floor (both together or one at Affirmation: (On an exhale), I release
a time), and keep your focus on the fingertips my anger(s)
and hands, whilst looking slightly in front of
your hands. Lengthen up through your body. Nutrition
Repeat as many times as you can (this will Firstly, if you are prone to anger, eliminate
help to release the anger). If you can hold it, processed foods such as tins, packets,
breathe as calmly as you can. Exhale as you refined sugars, white flours. These can be
lower and come out of the pose. full of additives and even toxins that will only
Affirmation: I am happy (inhale/exhale) aggravate your anger/stress feelings. Due
‘This course
‘This course
is run is
with
runprofessionalism,
with professionalism,
to the heart issues usually involved in anger,
warmth,
warmth,
commitment
commitment
and enthusiasm’
and enthusiasm’
Yoga start making some cool green smoothies,
- T. Johnson,
- T. Johnson,
AuthorAuthor
& Coach
& Coach
Extended Child using fresh fruits, vegetables, coconut oil and
proteins such as sprouted nuts, seeds, hemp.
(Balasana) Eat cooler foods such as salads which will
Kneel with the knees slightly apart and the cool the fire/anger within, rather than eating
toes together. Inhale reach forwards and spicy hot foods. Supplement with omega oils
place the hands on the floor. Exhale fold and multivitamins.
down and place your forehead on the floor.
200 Hour
200 Hour
Hatha
200 Hour Hatha
& &&
Hatha
Inhale and turn the palms upwards. Exhale
and release the shoulders. Breathe deep
What your body is saying? Vinyasa
Vinyasa
YogaYoga
Vinyasa Yoga
Teacher
Teacher
Teacher
conscious breaths and breathe into the sides
Anger is a symptom of past hurts. This can Training
Training inTraining
Spain & London.
show itself in a physical, emotional, mental
and back of the body as you hold this pose. Starts 28th February 2015.
or spiritual way if left undealt with. There
Stay like this for as long as you like. SpainSpain
& London
& London
can be many reasons why and how anger
Affirmation: I am calm and I am (Autumn
(Autumn
20142014
& 2015& 2015
shows itself, however, should you feel anger
peaceful in the now (inhale/exhale)
at any point, it is wise to release it rather
Courses
Courses
80 Hour Available)
Available)
Pregnancy Yoga
to ignore it. That doesn’t mean going into a Teacher Training in
Pranayama rage when an event occurs, it simply means 80Brighton
80 Hour Hour and Wales
Pregnancy
Pregnancy
Brahmari Breath dealing with your anger in a different way,
YogaYoga
Teacher
Teacher
Sit in a comfortable position. Inhale deeply such as taking some deep breaths, doing
some yoga postures that help release it,
Training
Training
and then exhale as slowly as possible whist
making a hum sound at the back of the talking about it, or simply being more mindful CPD courses also available.
and acknowledging that this is the way you
UK &UKDubai
& Dubai
mouth, with the mouth closed (like a
bee). Inhale again and repeat. Do this for feel right now. Pretending you aren’t angry
(Autumn
(Autumn
20142014
& 2015& 2015
10–15mins. (to yourself) only puts the emotion on hold Courses
Courses
Available)
Available)
Affirmation: I let go of anger for a later date and by then it might have
(on the exhale) increased in size. So better to release it by
using yoga techniques.

Sarah Swindlehurst is the founder of The

Yogic Prescription (theyogicprescription.com)
WWW.SALLYPARKESYOGA.COM
WWW.SALLYPARKESYOGA.COM
71
 om body
Yoga A-Z G is for Gate pose. By Carole Moritz
Gate pose (Parighasana) keeps popping into
my practice. It’s not that I have an affinity for
the pose. In fact, I really don’t much care for it.
Which is probably all the more reason why it
keeps showing up. So, okay, yoga, you’ve got
my attention: what’s all this about?
If you’re not familiar with this asana, it’s
a move that energizes the side of the body,
stretching the intercostal muscles that
connect the ribs, and improving breathing.
The word parigha in Sanskrit means ‘the
bar used for shutting a gate’ (hence the
‘gate’ name).
72
Okay, so your point is? Well, over the
next few weeks, a series of what can only be
attributed as coincidence or serendipity led
to a light bulb moment of ‘ooh...’. I discovered
that, for me, it wasn’t about locking the gate
at all, it was about unlocking it. Yoga uses the
body as metaphor. For a long time, I had been
ditty-bopping my way in this pose, keeping the
gate not fully open, nor fully closed.
Procrastinating on Facebook one day, I
came across a quote (the other ‘G’ to this
story), entitled: ‘Maintain a spirit of gratitude’.
At this point, I finally got it: ‘Ooh..’, I was trying
to lock the gate when, really, the floodgates
were wanting to open. Literally, to ‘open the
floodgates’ (as in, to allow water that had
been held back to flow freely).
Gate Pose kept presenting itself to me as
a practice to widen my breath, awaken the
side body, and to enhance awareness of the
upward current of spinal energy. Indeed, one
definition of ‘gate’ has nothing to do with
shutting things out, but rather as ‘any means
of access or entrance’. Thank you, yoga, for
continuing to teach me about life, myself, and
of course, gates and gratitude.
OM FOR MEN
FM
Inside:
Page 74: True Colors:
Peter Ebdon Interview
Page 76: Yoga in the Boardroom
Page 77: Man on the mat

73
 FM

true
colors
Better known for his snooker
than his Savasana, former world
beater Peter Ebdon is now keen to
champion yoga and other health
and wellness disciplines

74

F
ormer world snooker champion
Peter Ebdon first got into yoga
about 25 years ago. He and his
wife invited teacher Gail Cosserat
of Inner Healing (cosserat@
yahoo.com) in to their home for regular yoga
classes, a move that would, at least in some
part, help towards securing his dream title win
back in 2002.
“Winning the World Championship was
obviously the highlight of my now 24-year
professional career,” he says. “It was the
culmination of around 17 years of hard graft.”
Ebdon was 31 at the time when he beat
seven-times world champion Stephen
Hendry, the most successful player in the
history of the game.
It was the culmination of a lifetime’s hard
work, determination, grit, and sheer will to
win. Winning the snooker crown was a dream
that Ebdon had held as a young boy.
“Having Gail with me during that World
Championship – and at many other events
throughout my career – almost certainly
made the difference between winning and
losing,” he says.
As well as surviving a gruelling 17 days at
Sheffield’s famous Crucible theatre, where
the snooker tournament is held each year, it
also meant some meticulous preparation.
“The yoga and massage during the
event meant I was as fresh, physically and
mentally, as I could have been. Winning took
absolutely everything that I had to give.”
It was an immense contest, not just
against Hendry, but also versus his semi-
final opponent, Matthew Stevens, with Ebdon
triumphing by the narrowest of margins.
“Both yoga and massage have helped me
tremendously as, like most sportsman and
especially professional snooker players, I
have suffered with neck, back and shoulder
problems.” The stretching exercises of yoga,
help to re-align the body, improve blood
and energy flow, strengthen and condition
muscles and greatly influence the mind
positively, through breathing and relaxation
techniques. This helps to create a stillness
within that might not otherwise be possible.
Vegan lifestyle
But taking up yoga was just the start of a
long holistic wellness journey with Ebdon
adopting a vegan lifestyle in November 2011,
six months after his father had passed away
from lung cancer. “I was determined to find
out why people develop cancer,” he says.
“My research continues to this day and
will probably continue for the rest of my
life.” At the time, he wasn’t in the best of
health himself.
Earlier that year, a routine blood test
showed a blood liver count well outside of
the normal parameters. Doctors explained
that it looked like fatty liver disease,
commonly associated with alcoholics.
Although Ebdon was drinking red wine
in moderation he attributed the problem
to his standard Western diet of processed
foods, meat and dairy products, another
contributing factor. Plus the fact that he had
been addicted to Pepsi for around 25 years.
And so, before long, he’d switched to a
“Both yoga and massage have helped me
tremendously as, like most sportsman, I have
suffered with neck, back and shoulder problems.”
vegan diet to improve his overall health.
“Interestingly, after only one year of
adopting a vegan lifestyle, excluding all meat
and dairy products and all processed foods,
coffee and tea, as well as all fizzy drinks,
sweets and chocolates too, I managed
to reduce my blood liver count to within
the normal range. My blood cholesterol
also dropped.”
He became passionate about the vegan
lifestyle, and the amazing therapeutic
powers of eating pure and organic fruits
and vegetables. “I also became interested
in animal rights after watching the very
hard-hitting documentary, Earthlings,
which changed everything for me. I found
it incredibly difficult to watch and knew
instantly, that I couldn’t be part of all that
suffering and torture anymore.”
Holstic healing
Ebdon says his life changed for the better
once again two years ago when Gail
Cosserat introduced him to another yoga
teacher, and Reiki Master, Karen Churchill
(karenchurchillyoga.co.uk), from Rothwell
FM
in Northamptonshire. He describes her as
another beautiful spirit and great healer.
“Reiki has completely changed my life and
I have developed a spiritual nature in me
that I never knew existed,” he says. “Some
sessions have been incredibly powerful,
healing, experiences, where I have felt as
though that I’ve been plugged into the
‘source’; it felt truly amazing.”
He’s now studying Reiki himself and
has also been introduced to Tama Do
with another gifted teacher and healer,
John Woods, (tama-do.com) based in
Milton Keynes.
“I find Tama Do particularly fascinating,
as it deals with sound and colors, the
different variations of which all have different
frequencies and energies. I would encourage
anyone interested in yoga to try both Reiki
and Tama Do.”
He still makes time for his work at the
snooker table though despite these other
interests. “I’m still enjoying my snooker and
I’m determined to work my way back into
the top 16 and to win more ranking events,”
he says.
He also hopes to write a book to help as
many people as he can from all the things he
has learned, especially within the area of diet
and lifestyle choices.
“Perhaps the most important thing I’ve
learned is that we really are what we eat.
By consuming primarily organic fruits and
vegetables, preferably in their natural, raw,
organic state, our immune systems become
stronger every day. They contain all the
vitamins, minerals and enzymes that our
bodies need to function at optimum levels.”
75
 FM
I do yoga
because
Name: Anastasis Tzanis
Location: London
Occupation: Nutritional
Therapist, Yoga Teacher
I do yoga because it’s the most
efficient way to gain control of
your body, emotions and mind. It
can be as private or social as one
wants to keep it There is space
for a 20 minute yoga practice in
everyone’s life; which is why it is
part of the protocol I give to all
my clients.
76
BEGINNER’S
BLOG
Yoga in the boardroom
Jonathan Schofield makes new connections
in the corporate world thanks to yoga
A funny thing happened to me on the way to the eighth floor last week. Ascending with half-
a-dozen suited colleagues in the gleaming ivory tower I now work in, I spotted Jane, a senior
executive at the vast global company I currently earn a living with.
“Hi Jane,” I said cheerfully. “Thanks so much for last night. After that I had one of the best,
most relaxed night’s sleep I’ve had in ages. Felt fantastic. I’m definitely coming again next week.”
“You’re not the only person to say that,” replied Jane. “I’m glad you felt so good; it’s been
such a a long time for me so I was actually a little nervous. We did bend into some advanced
positions and I was worried it might be too much for your first night with me.”
I noticed people around me staring up at the ceiling or at their feet as this conversation
continued in a similar vein. I’m quite sure there was some ‘chatter’ around the coffee machines
that morning, but before anyone jumps to conclusions let me assure you there is nothing
untoward happening between Jane and myself. Jane is in fact my new yoga teacher. We were
merely discussing the previous night’s class. In fact, if it wasn’t for yoga, Jane would have no
reason to acknowledge me. She is running multi-million dollar accounts many floors above
me, me scribing away on newsletters and websites way down below.
A recent staff survey suggested that stress was on the increase in ivory tower world, so
Jane, a qualified yoga instructor - who took up yoga 15 years ago to deal with the intensity of
the corporate world - proposed a Wednesday evening class.
It was after that first class in one of the boardrooms that I realized what a great leveller
yoga is. Me and Jane on first name terms; executives, consultants, IT specialists, directors
and Steve from the post room all de-robed from our corporate daily outfits and stretching,
giggling, meditating and occasionally falling asleep just inches from each other. No hierarchy,
no agendas, no action plans, no deadlines.
Throughout the day, in lifts, in boardroom meetings, in corridors and the canteen there are
knowing looks between fellow yogis. The odd comment about backs feeling better, about the
benefits a weekly yoga class could bring to the corporate world if every company introduced it.
My next class is just eight hours away. I’m already loosening my tie in anticipation and wondering
what a different world it would be if yoga became mandatory in every workplace.
 FM

Man on the mat with

Jamie Isaac (fluidartpilates.com)

Headstand: Sirsasana)
Benefits
Its not called the king of all poses for nothing. The anti-aging benefits alone will have
most yogis turning upside down in a second, but it’s the other benefits, such as reversing
blood flow that also make this asana ‘royalty’.
To perform it well, without over exertion, it requires the recruitment of all the core
muscles and a sense of alignment. This makes the headstand a great way to tone up the
deep abdominals and bring awareness to where our bodies are within space.
It’s a relatively advanced pose though, so be sure to learn with a qualified teacher.
Develop your foundation poses and core muscles before you turn your world
upside down.

Common Mistakes
Alignment is essential for a good headstand. Common mistakes can be seen in the many
variations of banana shapes, bending forward at the hips like a jackknife, or tilting the
entire body forward or backwards. These versions highlight that the body is not in a
neutral position.
When you are aligned and straight, then your bones will support you, making the pose
easy and rejuvenating. This way, your muscles will only need to work to maintain the
alignment.
Its not going to be easy standing on your head if you haven’t mastered standing
on your feet first. Search for your midline and develop your alignment with Tadasana
(mountain pose). Your pelvic and spinal alignment along with the activation of the
muscles of the torso and legs are pretty much the same in both poses; the main
difference is that one is inverted. So make progress by going back to basics.
Tone the spinal muscles in preparation with Sarvangasana (shoulder stand), also a
great way to get used to being inverted and avoid any disorientation, or loss of balance
that may come with headstand.
Downward-facing dog and plank pose are also great pre-headstand preparation.

Tips
n ractice headstand with your back one foot away from the wall (to practice shifting
P
your weight into that neutral position without fear of falling).
n Begin with your elbows shoulder-width apart and little fingers of hand and forearms

pressing firmly into the mat.
n Position your head so the crown is touching the mat and begin to walk your feet

inwards, without losing the integrity of your back and shoulder alignment.
n As you exhale, connect with your deep abdominals, drawing your navel inwards

towards the spine as you bend the knees to come up. Resist the temptation to simply
spring the legs up or lift one foot at a time. Instead, focus on the abdominals drawing
the legs up, and be sure to keep the forearms pressing down and the scapulas
stabilized. This way the pose will stay balanced and controlled.
n When your headstand feels strong and effortless, you can extend the legs straight, or

even play with transferring the weight with tilting movements of the pelvis.
n Stay in your headstand for as long as you can maintain the quality of the pose,

without stress or over exertion.
n Spend time in Balasana (child’s pose) after you come down.

Awareness
Being able to stay in the moment is one of the demands and rewards of headstand. Being
aware and focused on balance and alignment will also require you to bring your focus
inwards. Use the pose as an opportunity to centre yourself and to find an equilibrium of both
body and mind.

77
 om mind

SEEK
Meditation of the month

and ye shall
FIND Find your truth on an everyday
vision quest. By Jill lawson

78
 om mind

Eat Well
V
ision quests are a means to find
spiritual guidance and purpose in one’s
life. While believed to originate in the
Americas, vision quests are practiced in

Move Mindfully
many places around the world today.
A traditional vision quest consists of spending
several days and nights alone in nature, far from
civilisation, with no food, water, or sleep. Prior to the
quest, the partaker is purified in a sweat lodge, until
their spiritual guide feels they are clear and ready to
embark on their journey.

“For many people, Open your heart

vision quests are
logistically challenging.”
During their time in isolation, void of everyday
wants and needs, the quester is said to have powerful
visions. Upon completion of the quest, these visions
are then later interpreted to provide direction and
purpose.
For many people, vision quests are logistically
challenging. Locating a nearby place in nature far
away from civilisation may not possible. And, if taking
time off of work, or away from family is not part of
the vision, finding a teacher to guide you through the
process may be the toughest part of the quest.
While you won’t be able to replace the experience
of a full vision quest without going on one, there
are some things you can do to help you find your
purpose.
Rumi, a Sufi poet, wrote, “As you start to walk out
on the way, the way appears.” All you need to do is
take the first step. This meditation practice can help
you read your internal compass and find your way –
without having to leave home to do it.

Do it now
Sit or lie down in a relaxed position free from distractions.
Begin to slow down the pace of your breath until you
are breathing at the slowest rate possible, without
discomfort. Maintaining this slow breathing pattern takes
concentration. To help you focus and channel your inner
compass, as you inhale, silently repeat the mantra, “I am
open to all possibilities.” As you exhale, repeat the mantra,
“I trust the universe to guide me.” Repeat for at least five
minutes. So much more than a
Next, at the height of each inhale and mantra repetition,
pause for a few seconds before exhaling. At the end of
each exhale, and mantra repetition, pause again for a
holiday...this is the
few seconds before inhaling. It is during the still moments
between each breath that great insights will come to you. Azul Experience
Pay attention.
Practice this guided meditation as long as needed,
whenever you are questing for a new vision in life. Yoga Retreats/Pilates Retreats
Detox Retreats
Jill Lawson is a writer and yoga teacher living in
south-west Colorado (jilllawsonyoga.com) 365 days a year

azulfit.com 79
 om mind

Wake
up
HAPPY
Start your day the right way with
these morning meditations

80
 om mind

W
hen the weather’s
miserable outside, how
Communication:
Every interaction is a two-way street. In every

RETREATS
on earth do you wake up
conversation or exchange between two (or
happy in the mornings?
more) people, there’s a lot of mutual influence
If that sounds like you,
going on whether you’re aware of it or not.
then help is at hand. Here are a few quick-fix
morning meditations and pontifications to get
Usually, we’re not. In learning to become
more open and connected to others, it’s
BRING A
your day off to the right start.
crucial that we develop understanding of the
mutuality of relating.
FRIEND FREE!
Mindfulness: Become a close observation of your
Achieving balance may not be as easy today
interactions with others today. Can you notice
with the outrageous demands we place on
the influence (even if small) that others have
ourselves and our children to do something
on you (and on them)? What is happening in
with every moment. However, if you ask
terms of your emotions and actions when
yourself about each activity, “Is this activity in
interactions are going particularly well or
service of my purpose in life?” it can help you
particularly badly?
decide whether to do it or not.
Today, consider the activities and
obligations you’ve set up for yourself. What do
Goals:
Ultimately the greatest payoff for human
you get out of each one, and how does it fit
behavior may not be external rewards or
into your larger goals for yourself?
punishment, not money, or pleasure, or
avoidance of pain, or even the promised
Self-awareness: reward of a better life hereafter. The real
Real courage often happens in quiet
payoff may be pouring all our being into
moments with no fanfare; sometimes it’s in
reaching a goal, whether it be winning a race
the simple decision to take one step and one
or saving another’s life. The goal is irrelevant;
day at a time.
it’s the striving that counts.
Try making a list of the large and small acts
Bring to mind a current or recent struggle.
of courage you engage in daily. Post the list
Can you find any satisfaction in your drive to
in your home to remind yourself of your own
overcome this challenge, whether or not you
daily heroisms.
can (or did)?

“Try making a list of Family:

the large and small acts When children sense that other people in their
family want to know them - really know them -
of courage you engage and also sense that, although there might be
in daily. Post the list in initial disappointment and conflict, they will be yoga & walking
your home to remind valued even if they are different, they are more
likely to reveal themselves. meditation & walking
yourself of your own How might you encourage your children
yoga dance
daily heroisms.” or other family members to fully reveal their
inner worlds to you? Is there anything you’re meditation retreats
afraid of hearing? Are you sending out subtle
Change: signals to your children not to reveal their
yoga, nutrition & detox
In life, many things are beyond our control.
But we have some freedom. We can choose
true selves to you? If so, what work can you ayurvedic health
do with yourself to stop doing this, and to be
how we eat and we can choose what to focus
more open? youth yoga
our attention on and how we make sense of
the world. By exercising those freedoms, we
can create change in our lives.
Tell yourself: I make dozens READ MORE Bring a friend free to our
of decision a day - some big From the book: Morning tranquil Yoga Centre in
and some little. Today I will Meditations: Daily Snowdonia National Park when
practice making each decision Reflections to Awaken
your Power to Change you book by 15 Jan 2015.
thoughtfully and with intention. I
will do my best not to sleepwalk Compiled by Norton T&Cs apply.
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 om mind
How yoga may help to regulate our emotional wellbeing
Y
ou know that feeling you get
after a good yoga session?
You’re at peace with the world
(and yourself), you feel calm,
invigorated, balanced. That’s
why yoga’s so amazing, right?.
So, with depression and anxiety rates sky
high, why isn’t everyone doing it these days?
According to the World Health
Organization, anxiety disorders are one
of the leading contributors to the global
burden of disease, while simultaneously
increasing risk factors for other mental and
physical health problems.
82
Yoga: the
key to mental
health?
It follows, then, that if the personal
cost of anxiety disorders is high, so too is
the material cost. In 2010, the Sainsbury
Centre for Mental Health in the UK
reported £77 billion per year is spent on
mental healthcare in England, much of
which is funneled into the management of
anxiety disorders. Again, NHS funding for
anti-anxiety medications increased 36%
between 2006 and 2011.
“This is amazing, as many people
with anxiety disorders do not even
seek treatment,” says Heather Mason,
the founder of the Minded Institute
(yogaforthemind.info). Some studies have
shown that only a third of those with an
anxiety disorder seek professional help.
“So much money is spent when only maybe
one third of people are even seeking help,”
she adds. “Unfortunately, this increase
in spending is not met with improved
outcomes, as the growing number of
those seeking treatment for anxiety-based
disorders is trebling.”
Popular interventions for anxiety, such
as CBT (cognitive behavioral therapy),
she says, are sometimes too brief and
therefore cannot address the root cause
 om mind

“In 2010, the Sainsbury Centre for Mental Health

in the UK reported £77 billion per year is spent on
mental healthcare in England.”
of the problem. “Moreover, in the case of
anxiety, one of the main features is intense
physiological arousal, talking therapy may
ignore the body, never addressing these
symptoms.” This increases the potential for
relapse. Likewise, medications, although
useful, can come with complications
including side effects and do not teach
people how to modulate states of arousal on
their own, leading to long-term dependency
How yoga can help
Mason believes that yoga may well be part
of the solution to this growing problem.
“As yoga’s original purpose was to calm
the mind, its many practices are all geared
towards the cultivation of psychological
ease,” says Mason. “Whether focusing on
postures, breath-work, or meditation, each
element of yoga was developed to evoke
mental energy and to quieten the mind.
Thus, it is not surprising that research into
the benefits of yoga reveal that it enhances
mood.” Research is already mounting that
shows yoga increases neurochemicals that
reduce anxiety and promote better brain
functioning. New cutting-edge findings
suggest that the brains of long-term yoga
practitioners are better wired for emotional
resilience and self-awareness. Moreover
those who practice yoga have enhanced
perimeters of health that align with mental
health wellbeing such as improved heart-
rate-variability, which indicates a capacity
to more effectively control the autonomic
nervous system. This part of the nervous
system is deeply influenced by stress,
anxiety, and depression and getting it back
to equilbrium is essential for long-term
mental health. Yoga has repeatedly been
shown to increase heart-rate-variability
and to support better functioning of the
autonomic nervous system.
With chronic stress and related mental
health issues reaching unprecedented
levels, it’s no wonder that even more people
are turning to yoga. This is great news.
However this presents new challenges
for qualified yoga instructors. “Teachers
are finding they require special skills to
work with mental health issues presenting
in class, while psychotherapists and
healthcare professionals have become
interested in how yoga may be integrated
into their work to support a mind-body
approach to emotional wellbeing,”
says Mason.
To meet this growing need and to provide
a platform for further growth The Minded
Institute and Confer are hosting a new
yoga therapy conference to bring together
mental health experts, academics and yoga
instructors to find a new way forward.
The proposed conference will explore
yoga’s special role in providing emotional
regulation and its function in promoting
mental health via specific psycho-
physiological mechanisms. There will also
be workshops available for those who
wish to use yoga to work with specific
populations. It will be brimming with
keynote speakers who are world experts
in the integration of yoga and mental
health care.

LONDON CALLING
A conference this March in London aims to explore the growing role of
yoga in the treatment and understanding of conditions like depression,
stress and anxiety. The event will explore yoga’s role in mental health,
the psycho-physiological mechanisms that underpin its positive effects,
and how specific yoga practices can be taught to different mental health
populations in safe, appropriate, and innovative ways. Geared towards
yoga teachers and mental healthcare professionals, the conference will
present research from world leaders in the field while offering specialized
workshops that will educate participants in how to use practices with
different patient populations.

Yoga: A Key To Mental Health?

Psychological and physiological mechanisms for emotional regulation
The Brunei Gallery Lecture Theatre, London
March 7-8, 2015
confer.uk.com/yoga
 om mind
Mind Calm
Living in love
Love is like air. It is present throughout
your day, even if at times you aren’t
always aware of it. And, like air, it supports
life, without needing anything in return.
Unconditional love is the only love
that exists. It’s an experience that exists
beyond the mind because love is beyond
expectations, reasons, justifications and
conditions; beyond the past or future.
The amount of love you enjoy has
everything to do with how much love you give.
Relationships tend to break down when those
involved withdraw from giving love.
The main thing limiting love are
the mind-based conditions you
(unintentionally) place upon what is
required for yourself, other people and
life to be deemed ‘loveable’. These
conditions act as ‘hoops’ that people and
life circumstances have to jump through in
order to warrant your love.
It doesn’t take a genius to appreciate
that the more conditions you’ve collected,
the less love you will ultimately experience;
and vice versa. The great news is that
these conditions exist in your mind
only. And the mind can be changed and
transcended.
The spiritual teacher Anthony De Mello
once said: “We are not here to change
the world, we are here to love it.” In only
a few words, he encouraged us to move
the focus away from trying to change the
external world. Instead, he placed the
power and responsibility in our own laps;
specifically, in our willingness to learn how
to love fully.
Love yourself
I would suggest you are not here to
necessarily change yourself so you are
loveable; instead, to learn how to love
yourself, starting right now.
To explore this, play with noticing
what it’s like to be completely fresh and
innocent with yourself and the people in
your life; let everyone be enough, exactly
as they are.
It helps to remember that everyone
wants to be happy, be at peace, and know
they are loved. So aim to interact with
others with less judgment or expectation.
Don’t wait for someone else to love you
before you love them. You might be the
84
Everything you need to
experience more love is already
in you. By Sandy C. Newbigging
very person in their life to show them how You experience your self as a
to love more unconditionally. Be the light love that is eternally present and
that guides others home to the heart. absolutely infinite.
Everything changes when you know that
love is an inner experience. By journeying Sandy C. Newbigging is the author of Mind
inward with meditation to find the source Calm (mindcalm.com)
of love, fear falls away, along with lack,
limitation or loneliness. You don’t need
others to love you. And you worry less
about what people think of you, when
you know love cannot be taken away.
Naturally, you become free to love
with an open palm, without grasping
or attachment and relationships
are given the space they need to
evolve and be cherished.
You spend your days being in
love with every person you meet
because you’ve thrown away the
rule book of requirements for
what ‘must happen’ for you to
experience love. When I say
‘being in love’ I don’t mean
romantic love. Through regular
meditation you learn how to
rest in your being, which is
love. In doing so, you live
aware of the beautiful still
silent presence of the divine
that has never left you. It
becomes clear the presence
that you are experiencing is
love, unbounded, undiluted,
unconditional love.
Unconditional
love
To love unconditionally
is to fully embrace the
moment you’re in.
So let’s never get
distracted from our main
purpose for being on
this planet, namely, to
learn how to love. Living
in love is to directly
experience the source of
love within you. It is the
master key that opens
the door of abundance,
of joy, and of peace
in your life and in the
wider world. It is a
marvelous way to live.
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 om mind

Back to Earth Keep your feet on the ground with the popular
How to do Dru Yoga Earth Sequence
YOGA One of the most popular Dru Yoga sequences, the flowing attunement with the very heartbeat of the
Earth Sequence is deceptively simple. Its purpose is earth. The mooladhara chakra is the prominent chakra
to re-establish our connection with the stabilizing activated during this sequence. Qualities such as fear
and grounding qualities of the earth. The delightful and personal resistance associated with this chakra
combination of breath and motion creates a gentle, arise to become transformed into hope and joy.

1a 1b 1c 1d 1 STANDING
Stand in Tadasana (Mountain pose)
with your hands interlocked at the
navel. Become aware of your breath
as you inhale. Feel as if you are
breathing all the way down to the lower
abdomen. Breathe out, engaging your
core muscles lightly. With the next
inhalation, begin to raise your clasped
hands, palms facing upwards, as far
as vishuddhi chakra, the throat centre.
Turn your palms to face downwards,
and as you slowly exhale, lower your
hands back down to the navel. Turn your
palms to face forward and raise them
upwards above your head as you inhale.
Separate your hands and, as you exhale,
visualize a fountain of energy showering
around you as your hands flow softly
downwards to either side.
Repeat 5 times

2a 2b 2c 2d 2e 2f

2 SQUATTING
Refresh your core muscles. Inhale as your palms rise up towards
the throat centre. As you exhale, lower your hands to the navel, at
the same time coming down into an ‘easy’ squatting position (ie
with your heels off the floor). Turn your palms away from you
and raise them up in front of you as you rise up to standing on an
inhalation. Separate your hands and come back to your starting
position with the out-breath.
Repeat 5 times

86
 om mind

3a 3b 3c 3d 3e 3f

3 WIDE STANCE FORWARD BEND

Step out into a wide stance, feet still facing forward. As you inhale,
raise your clasped hands as far as your throat centre. Turn them
downwards and as you breathe out bend forwards, bringing your
palms close to the ground. As you begin to inhale, once more turn
your palms away from you and raise your torso. Keep your knees
bent and back straight as you come up. The arms continue
as before into the overhead position. Separate your hands, and
lower your arms as you exhale. Visualize a fountain of energy
showering all around you.
Repeat 5 times
CAUTION: Please make sure you support your spinal
muscles by bending your knees as you raise upwards.

4a 4b 4c 4d 4 SIDE LUNGE
Turn your right foot 90 degrees
towards the right and your left
foot 45 degrees to the right. Turn
to face the right. With your next
inhalation, raise your clasped
hands, palms facing upwards to
vishuddhi chakra at the throat
level. As you breathe out, lean
forward, bending the right knee,
keeping your left leg and your back
straight. At the same time push
your palms away and upwards.
Pause briefly with your arms
overhead. Straighten the right leg.
Breathing out, visualize a fountain
of energy surrounding you as you
lower your arms sideways.
Repeat 5 times in this direction.
Turn towards the left and repeat.

5 TADASANA
Finally, bring your feet and body to face forward and rest in Tadasana, the mountain pose. You
5
may wish to bring your hands to namaste and close your eyes. Spend a few moments standing
still. Allow the awareness of your connection with the earth and all of life to permeate your
whole being.

AFFIRMATION
‘I am one with everything in this entire Universe.’
Model: Coby Langford
Photographs: druyoga.com

87
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88
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89
 om spirit
changes
An introduction to the I Ching, the ancient Chinese
system of divination. By Nicholas Stoodley
S
ince we were children we have
imagined the existence of a magic
book that knew the various secrets
of existence and would dispense
wisdom to those of daring, pure
heart and clever enough to decipher the
cryptically obscure clues leading to its secret
hiding place.
Such romantic myths are embedded in
our childhood – the foundations of our
developing imagination – and yet such a
book actually existed. It was called the I
Ching.
Created in ancient China 5,000 years ago
by the enlightened and apparently visionary
leader Fu Xi, the I Ching was said to have
supernatural origins: a system of divination
that was undoubtedly magical. But China
in those days was a land where so called
magical or supernatural abilities were not at
all regarded as unusual - merely essential
tools that could be used for assistance in
the trials and tribulations of daily life.
A pragmatic and perceptive leader, Fu
90
The
book
of
Xi had transformed society with his sense
of humanity and intuitive understanding,
teaching people the rudiments of fishing with
nets, cooking, hunting with weapons made
of iron and, according to Ban Gu, the 1st
century historian, he had then created the
laws of humanity and devised eight trigrams
in order to gain mastery over the world.
These eight trigrams were the foundations
for the I Ching.
Yin and Yang
Since Fu Xi was also said to have lived to
the ripe old age of 197, we can’t therefore
guarantee the absolute veracity of his
deeds, but whatever the I Ching’s true
genesis - supernatural or otherwise - its
system of divination immediately acquired
mystical associations.
Originally, the idea behind the I Ching –
or Book of Changes as it is known in the
English language – was extremely simple:
that the various circumstances that occur
in our lives, indeed the whole universe, are
the result of two interacting forces named
Yin and Yang. Yin was regarded as yielding,
feminine, fertile and of the earth, while Yang
was masculine, masterful, creative and
heavenly. These two symbols, while absolute
contrasts, interacted with each other to
various degrees, creating the various
influences on our lives. Representing Yin with
a broken line and Yang with an unbroken
one, a system of divination was developed.
Initially, a question would be answered
with these single lines that provided a simple
‘yes’ or ‘no’ response: an unbroken line
signifying ‘yes’ and a broken line signifying
‘no’. But Fu Xi then amplified upon this very
simplistic approach. Taking into account the
different fundamental aspects of Yin and
Yang: heaven, earth, wind, lake, water, fire,
thunder and mountain, he consequently
assigned each element with two lines that
symbolized their constantly changing
transitional states.
This was how the first trigrams of three
lines each were formed.

Development
The subsequent development of the I Ching
is obscured somewhat in the metaphysical
mists of that period until we reach the time
of King Wen, who ruled just over a thousand
years before the birth of Christ. He was a
brave but rather naïve ruler who attempted to
protect his subjects from the often obnoxious
behavior of the Tyrant of Shang. Throwing
caution to the wind, he had rashly attempted
to persuade his unruly neighbor to modify his
unfriendly activities.
Not impressed by King Wen’s request, the
Tyrant of Shang had him promptly thrown into
jail for his troubles. We are hardly surprised.
Subsequently meditating upon his misfortune
and Fu Xi’s system of divination, King Wen
reflected upon how various circumstances had
come together and conspired against him: an
unfortunate alignment of the eight trigrams
that had been previously created by Fu Xi had
caused his downfall.
With more thought, for he had a lot of
time on his hands, King Wen realized that
he could enlarge the scope of the I Ching
by creating a system of 64 hexagrams. This
new configuration of six lines doubled Fu Xi’s
original three lines. Each hexagram was then
individually named and assigned various
characteriztics.
After King Wen’s death, his son, the
Duke of Zhou, expanded the system even
further, giving each line of every hexagram
a specific meaning and therefore creating a
supplementary point of concern regarding an
answer that the I Ching provided.
Going viral
As it evolved - for the I Ching was developing
almost as a plant would grow from a seed –
various philosophical texts were added that
addressed the down-to-earth, humanistic
and metaphysical Taoist understandings of
the period, and these consequently added
character and an intimate personality to the
system. It had basically become a book of
philosophy as much as anything else.
The great Chinese philosopher and sage
Confucius, who was born in 551 BC, was
so completely enticed by the I Ching that
he added to the various texts himself and
declared that, should he have another 50
years to live, he would then dedicate them all
to the study of this amazing work.
The I Ching had actually seemed to many
that it was in some way animate, for how else
could it possibly ‘know’ a questioner in such
a personal way; often better than they even
knew themselves? The bond that was created
by the I Ching with someone that used it was
quite unique and tapped into the very psyche
of a questioner with a depth and perception
that often startled in its accuracy. It was hardly
surprising then that its fame spread rapidly
throughout the land. Using the terminology
of the Internet age it quickly went viral and
was generally used as an oracle by those that
needed advice, guidance or reassurance.
Popular interest
The I Ching remains a fascinating system
of divination that has managed to not only
endure, 5,000 years after Fu Xi created it,
“The idea behind the
I Ching was that the
various circumstances
that occur in our lives,
indeed the whole
universe, are the result
of two interacting forces
named Yin and Yang.”
om spirit
but has influenced some of the greatest and
diverse minds in history. From Confucius
to Carl Jung who discussed it with Einstein,
Steve Jobs who studied it for a year and then
to Bob Dylan who thought it the greatest
thing, period. Herman Hessen declared that
the I Ching could change lives and the Nobel
Prize winning physicist Wolfgang Pauli even
recognized in it a reflection of the diverse
energies that interact within the universe.
You too can use this system. If you require
guidance there are various websites and
books that are available to provide all the
necessary instructions (one of the best books
is the Richard Wilhelm translation). However,
be warned that the texts or ‘answers’ that
you receive in response to questions can
sometimes be rather obscure unless you are
familiar with ancient Chinese culture.
Based on the conditions and the social
awareness prevailing in China many thousands
of years ago, answers tend to dwell on various
cultural analogies that mean little today. In the
middle of a crisis (as an example), it is frustrating
to be told of ‘distant thunder in the mountains’
and to be informed that the ‘Emperor has taken
yet another concubine’. Is that good news or not?
It’s difficult to be sure. One thing is certain: it is
a fascinating subject.
Nicholas Stoodley has created a new
version of the I Ching, more relevant to the
fast-paced and generally disruptive digital
age within which we all try and interact
together. Visit: newiching.com
91
 om spirit
I really do wish
I'd paid more attention
in my transcendental
meditation class
Rising above it all
The day I discovered Transcendental Meditation. By Martin D. Clark
F
or a busy magazine editor bringing
up four kids virtually alone, inner
peace is not something that’s easy
to come by. And I know I’m not the
only one.
Now, with Transcendental Meditation (TM),
it’s possible to enjoy it every day, twice a day.
TM was brought to the world 50 years ago
by Maharishi Mahesh Yogi as a revival of the
basic principles of yogic meditation and has
been learned by more than six million people
since (among them the Beatles). And it’s as
popular today as it was in the 60s. Current
advocates include filmmaker David Lynch
(whose David Lynch Foundation aims to bring
the benefits of TM to every child in the world)
and comedian/activist Russell Brand.
And yet there’s still a degree of secrecy
about it all. TM is taught only in person by
fully qualified teachers, trained as directed
by Maharishi, and involves a very personal
and unique mantra, which cannot be revealed
to others (which I am told is to ensure the
effectiveness of the ancient teaching). I
wanted to know more (and I definitely wanted
some of that infinite stillness that’s hooked
92
in celebs through the years). So I joined a
small weekend group of about 20 people, all
keen to find a bit of inner peace like myself.
I chose a non-residential course run by
the Meditation Trust, a small independent
Registered UK Charity set up in 1999 with the
aim of making TM affordable for everybody.
After a short introduction, we were
given our own mantras, and a gift. Then
we were ready to begin. TM is meant to be
practiced for 20 minutes twice a day, sitting
comfortably with eyes closed, but we started
small for no more than 10 minutes at a time.
It was a powerful experience right from the
start. The group sessions – even the early
ones – brought a flood of (good and bad)
emotions to the surface for some people.
But that’s okay. You just return effortlessly
to your mantra whenever you notice that
thoughts and other ‘stuff’ have arisen. It is
this use of the mantra which, rather than
being used to train the mind, actually allows
it to settle spontaneously into silence, known
as the process of yoga.
Each meditation was different; sometimes
the mind is busy as a result of the body
C
CM
MY
CY
CMY
releasing stress. That, we were told, is how
the benefits are produced, and all part of
the TM experience. What I found was that
regular practice brought the best results, a
connection to that infinite pool of stillness
that’s normally so hard to realize in our
ordinary, daily lives.
Yes, it requires time and patience, but
it’s an incredibly useful skill if your head is
buzzing with ‘to do’ lists; the experience is a
bit like saturating your mind with happiness,
to allow the sunshine in, and rise above the
madness even if for a few moments.
It was a mixed crowd too in the room, all
down-to-earth, regular folk, underlining TM’s
broad appeal. After all, we’re all in the same
boat together. And the Trust offers free
support and guidance for life, with refresher
courses too if you lose your way later on.
For me, I discovered that inner peace is
possible no matter how many kids you’ve
got – and that makes TM more valuable
than a Swiss au pair and an English nanny
put together.
Find out more at: meditationtrust.com
 om spirit

Republic of Ireland
your

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93
 om spirit

Ayurvedic clinic:

THE
AYURVEDIC
DETOX
Finding perfect
balance and health
through ayurveda,
yoga’s sister science.
By Dr. Vijay Murthy

A
fter the excesses of the holiday
period, we often notice all
the adverts for a cleanse or
detox. Although our body is
designed for self-detoxification,
excessive exposure to toxins in the form of
food and drink, or our environment, reduces
the body’s efficiency to cleanse. Also,
there is a natural decline with aging, which
results in our cells becoming damaged and
not repairing efficiently. This can result in
premature aging. One way to support the
body and help repair any damage is to go on
a detoxifying regime. Ayurveda uses food and
therapies to encourage the body to get rid
of toxins and strengthens the body’s natural
ability to detoxify, despite aging.

Accumulation of toxins
Even in a fairly healthy and happy person,
due to the change in seasons and the
accumulative effect of any form of diet,
stress from day-to-day demands, decreasing
metabolic capacity (low Agni) and natural
aging result in the stressed bio-energetic
functions of Vata (comparable to the control
of neurological and hormonal functions),
Pitta (comparable to digestive enzymes, liver
functions) and Kapha (comparable to immune
strength, lymph functions). As we all have a
combination of Vata, Pitta and Kapha, we
need to support the body and mind to detox
and settle into a balanced state.

“Ayurveda uses food and

therapies to encourage the
body to get rid of toxins.”

94

Signs of toxin
accumulation:
n Food intolerances
n Disturbed digestion
n Lethargy
n Fatigue
n
n
Poor quality of sleep
Quick exhaustion
n Reduced physical and
psychological performance
n Poor concentration
n Fluctuating energy levels
n Reduced psychological resistance
against stress
n Constipation or loose stools
Recurrent flu and colds
n
n Lack of motivation
The ayurvedic detox
From an ayurvedic point of view, a thorough
detox is known as pancha karma, which
would have traditionally been carried out
at change of seasons. The person receiving
the pancha karma would have been
physically and mentally prepared in order to
be fit enough to undergo such a detox. For
example, when your car needs an oil change,
you expect to pick up the car with new oil in
the engine rather than just the old oil emptied
out and no new oil. Similarly, re-energizing
your body after pancha karma is equally as
important as the detox itself.
Benefits
There are several benefits that help the body
and the mind with pancha karma. From an
ayurvedic classical perspective, a thorough
detoxification helps to improve complexion,
intellect, skin, vision, sexual ability, digestion,
elimination, energy levels and even help
slow down aging as well as help prevent
chronic illnesses. A big difference between
an ayurvedic detox and others is the
fact that ayurveda prepares the body after
the cleansing rituals and helps rebuild
wherever needed.
om spirit
Ayu Sanskrit
Not a spa treatment (from Ayush meaning lifespan)…
Although there are a number of spas offering
ayurvedic detoxification under the name of
pancha karma, it is important to remember
DEFINITION:
this is not a spa treatment. Pancha karma Health…Life…
refers to therapeutic measures that are
aimed at drawing the toxins from the deeper
channels of the body into the gut and then Veda Sanskrit
encouraging the toxins to be eliminated (from vid meaning to know)…
through the body’s natural waste processes.
Such a process will involve preparing DEFINITION:
the receiver physically, mentally and
physiologically. Knowledge…Science…
During the entire detox, certain foods
such as sugar, refined carbohydrates and
stimulants are avoided and replaced with
Ayurveda Sanskrit
clean, fresh, cooked and warm food. The
practitioner will give advise and prepare
specific foods to rebuild the gut flora and
to strengthen one’s metabolizm. In short, • Science and art of improving
pancha karma is not like a menu one quality of life and longevity…
can choose from when eating out at a
restaurant. Pancha karma will have to be
• ageless knowledge of health
performed by qualified and experienced
through life…
ayurvedic practitioners not only to achieve
• the oldest complete
the desired benefits but also to prevent
health system…
any complications.
Are you ready for pancha DEFINITION:
karma detox? THE SCIENCE OF LIFE
Try not to choose a detox because it is on
special offer and looks pretty. Be honest.
And remember: when stressed, a holiday
could be a better option than a detox.
Further, a mono-diet or semi-fasting over
a period of time will prepare you better
for a thorough detox, which is a very
personal experience and offers space to
make changes in your life. Allow sufficient
time for travel before and after. It is not
advisable to undergo a long-haul flight the
day after your detox.
Dr Vijay Murthy is a London-based ayurvedic
doctor and a member of the Ayurvedic
Practitioners Association (apa.uk.com).
www.apa.uk.com
Qualified Trained Insured
Ayurvedic Professionals
For your health needs
 om living

A winter’s
All hail the mighty kale: Simple,
healthy recipes for your kitchen

96
 om living

Gnocchi
With Wild
Mushrooms &
Cavolo Nero
Prep: 10 minutes
Cook: 8 minutes
Cost per serving: £3.40
Serves 2

Ingredients
• 30g dried wild mushrooms
• 500g pack gnocchi
• 200g pack shredded cavolo nero
• 1 tbsp rapeseed oil
• 150g button mushrooms, halved
• 1 clove garlic, chopped
• 25g walnut pieces, chopped
• 100g low fat soured cream
• Fresh herbs to finish

Method
1. Soak the dried mushrooms in 200ml
boiling water for 5 minutes. Drain and
reserve the juice and roughly chop the
mushrooms.
2. Meanwhile, cook the gnocchi and
cavolo nero in boiling water for 3-4
minutes, drain.
3. Heat the oil in a large frying pan and fry
the button and wild mushrooms, garlic
and walnuts for 3-4 minutes, add the
mascarpone and reserved mushroom

kale
juice and heat for 1 minute. Stir in the
gnocchi and cavolo nero. Season to taste.

All images and recipes:

discoverkale.co.uk
97
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HAIL KALE
l K
ale is high in vitamin C – containing 17
Kale Salad With Beetroot
times more than carrots. An 80g portion of
cooked kale contains 57mg of vitamin C,
which helps to support the immune system,
& Goats Cheese
increase iron absorption, and helps in the
formation of collagen for blood vessels,
Prep time 10 minutes
Cooking time 25 minutes
Method
cartilage, gums, skin and teeth and bone. Serves 2
1. Boil the kale for 5 minutes,
drain and set aside.
l I
t’s great for use as part of a low-fat diet, as
2. Segment the orange
an 80g portion contains just 19kcals. Ingredients reserving the excess juice.
Whisk this juice with the
l K
ale is a useful source of calcium, especially • 3 cooked beetroot, peeled and cut
oil, vinegar, honey and
for vegans and people on dairy-free diets. into wedges
seasoning. Toss the kale,
One portion contains 120mg. • 200g kale
beetroot, orange segments
• 1 orange
and dressing together.
l I
t is rich in folate, lutein, vitamin A • 2 tbsp walnut oil
Crumble the goat’s cheese
and vitamin K. • 1 tbsp balsamic vinegar
on top of the salad and
• 1 tbsp honey
serve immediately.
l A
ll of this means that kale is an essential • 80g soft goat’s cheese, e.g. Sussex
ingredient for maintaining healthy eyes, Slipcote
bones, blood, tissues, skin, immune system,
and teeth! It is produced in the UK from June
until March, and is at its most plentiful from
October, so now is a great time to buy it.

98
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Pineapple, Kale
& Apple Detox
Smoothie
Prep time 5 minutes
Serves 1

Ingredients
• ¼ fresh medium pineapple, cored
and diced
• ½ red apple, cored and diced
• 50g kale
• 1 tsp fresh ginger, grated
• 200ml probiotic pouring yogurt

Method
Place all the ingredients in a blender or food
processor and blitz until smooth. Pour into a
tall glass.

99
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Kale & Feta Pie

Serves 4
Prep time: 20 minutes
Method
Cook time: 20 minutes
1. Preheat the oven to 200oC, gas mark 6. Grease an
ovenproof serving dish with oil.
Ingredients 2. Cook the kale in boiling water for 8 minutes, drain. Mix
in the pine nuts, feta, tomatoes, nutmeg and seasoning.
• 500g pack kale
3. Brush oil over 2 sheets of filo pastry and loosely
• 50g pine nuts, toasted
place in the bottom of the dish, spoon over half the
• 200g packs feta, crumbled
kale mixture. Repeat with 2 more sheets of filo and
• 150g cherry tomatoes, halved
remaining kale.
• ½ tsp ground nutmeg
4. Brush the remaining pastry sheets with oil, scrunch up
• 2-3 tbsp cold pressed rapeseed oil
slightly and place on top of the kale to cover it. Bake for
• 270g pack Jus-Rol filo pastry
20 minutes or until golden.

COOK’S TIP:
Add a pinch of dried
chilli flakes for a little
kick. Serve with roasted
vine-on cherry tomatoes.

100
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Winter Kale & Lentil Soup

Serves 4
Prep time: 10 minutes
Method
Cook time: 25 minutes
1. Cook the lentils in boiling water
for 15 minutes, drain and return to
Ingredients the pan, add the kale, stock and
the remaining ingredients. Simmer
• 150g Puy lentils
covered for 8 minutes then season
• 2 x 200g packs kale
to taste before serving.
• 1.5 litres vegetable stock COOK’S TIP:
• 195g can sweetcorn, drained Try using canned lentils
• 4 sprigs thyme for a quicker soup.
• 400g can chopped tomatoes

101
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Nutrition Zone:

Cold
weather
cures
Embrace those brussels sprouts and parsnips to enjoy perfect
winter time health. By Elizabeth Montgomery

W
intertime corresponds to the water element in traditional
Chinese medicine. This is the season that’s associated with
deep yin energy which is reflected in the cold, short days and
long, dark nights. It’s important at this time to wrap up warm
to protect from the cold which can challenge our immune
system - making us more susceptible to viral infections. The delicate kidney organs
in particular must be nourished, supported and protected, since it’s very easy for
them to go out of balance during this time. Physically, the kidneys are related to the
health of the hair on our head, teeth, knees, bones, sexual vitality and energy levels.
They also correspond to the emotion of fear and willpower. The good news is it’s
actually easy to support these important organs and boost our immunity, so long
as we tune into the winter seasonal rhythm, and adjust our lifestyles accordingly.

102

Embrace fermented foods
Fermented foods are gaining popularity
although they have been around for
thousands of years. They are the key to the
maintenance of healthy bowel flora in the
gut which is so important for immune system
health. In fact, it’s now widely accepted that
at least 80% of the body’s immune system
is located in the lower intestinal tract.
Sauerkraut and pickles are two common
foods that are probiotic powerhouses
- adding in good bacteria - and greatly
helping to boost immunity. Other delicious
fermented foods include: coconut-based
yogurt and kefir, miso, kimchi and tempeh.
Enjoy parsnips
Root vegetable like parsnips hold yang
(male) properties and are warming for
the body during the winter. Parsnips are
a cream color and have a distinctive
sweet flavour. They contain vitamins from
the B-complex group and a fair amount
of vitamin C, vitamin K and E. They also
contain age-defying antioxidants from
the poly-acetylene group which are anti-
inflammatory, anti-fungal and may have
cancer protective properties. The high
mineral content, along with vitamin C,
help make it possible to survive the long,
cold winter months (provided they are
only lightly cooked) to ensure the vitamin
C is not destroyed. They can be served
roasted and also make a nice alternative
to mashed potatoes. Alternatively, try them
grated raw and mixed together with raw
beetroot, green leaves (like watercress or
kale) and walnuts for a colorful and healthy
wintertime salad. The delicious options are
endless for this delightful
root vegetable.
Tune into the season
The winter season requires practices that
conserve our energy. The long, cold dark
nights require us to go to bed a little earlier
and rise a bit later, which helps to keep us in
tune with nature’s rhythm. It’s a good time for
observing one’s dreams and to incorporate
practices like meditation, to help quiet the
mind, and go within. It’s also wise to include
gentle stretching exercises first thing in the
morning, and last thing at night, to help
ward off the contractive effect of the cold
weather.
Sweet potatoes
Sweet potatoes offer far more nutrients to
the body than the common white potato.
They are very good for soothing digestive
upsets and are known to target the health of
the stomach and spleen in eastern medicine.
This deep orange potato is rich in a wide
spectrum of nutrients and is best eaten
with the skin on to ensure its nutrients are
intact. Potassium rich, regular consumption
may help with lowering blood pressure since
potassium plays a major role in ridding the
body of excess sodium and regulating fluid
balance. They are rich in the antioxidant beta
carotene which is converted into vitamin A in
the body. Enjoy them raw together with other
green vegetables in an alkalising juice. Also
delicious when mashed, they offer a uniquely
sweet flavour and are delicious with a touch
of coconut oil and cinnamon added in to the
mix. Like all vegetables, they are best eaten
organic to optimise their flavour and multiple
health benefits.
Nourish your
energy centre
The kidneys are the body’s energy centre
and are nourished by supportive foods that
often contain the blue/black color spectrum.
Therefore, kidney beans, beetroot, black
beans, black sesame and chia seeds are
all beneficial especially during the winter
season. Salty foods also correspond to the
kidneys and can help to build up their life
force. But rather than using rock crystal
salt, go for much healthier and more gentle
alternatives such as: celery seasoning,
mineral rich seaweeds like kelp and hiziki, or
tamari sauce instead.
Go Brussels Sprouts
Brussels Sprouts belong to the cruciferous
vegetable plant family which includes
broccoli, cauliflower, cabbage and kale.
These are small green bud shaped
vegetables that are literally bursting
with a wide spectrum of nutrients which
help to nourish our bodies throughout
the cold winter months. They contain
important antioxidants vitamins A and E.
And are also a rich source of powerful
flavonoid antioxidants which have cancer
protective properties including indoles,
sulphoraphane, zea-xanthin and lutein.
Vitamins are plentiful, including B vitamins
and the lesser known Vit K (known as
the blood clotting vitamin). Key minerals
include calcium, potassium, zinc, iron,
manganese, copper and boron. They can
be lightly steamed, or added to stews (best
towards the end of the cooking process to
ensure vital nutrients are not destroyed).
Get creative and include them into your
diet on a regular basis. You will soon notice
just how delicious and versatile these little
buds are.
om living
Enrich your drinks
Water is crucial for numerous bodily
functions and help the kidneys to flush out
toxins. Drink at least 1 litre of pure clean
filtered water daily along with teas and
vegetable juices to help give extra warming
properties to the body. Experiment by
including grated ginger and lemon before
meals to aid digestion or drinking warming
liquorice tea. Cloves are also great when
added into teas and work a treat to help
support the kidneys and boost circulation
on cold winter days. Additionally, help your
body to remain warm by adding supportive
spices to alkalising green vegetable juices
such as turmeric, ginger and garlic.
Elizabeth Montgomery is a London-based
holistic nutritional therapist
(holisticnutrition.co.uk)
WARMING SPICE AND
ALL THINGS NICE
CINNAMON: has a strong affinity
for the kidneys, warming, and helps
stabilize blood sugar
GARLIC: acts as a natural antibiotic
and antibacterial agent in the
blood stream
TURMERIC: a natural antioxidant,
contains anti-inflammatory
properties and aids liver
detoxification
CAYENNE PEPPER: helps relieve
chills, coughs and congestion and
contains Vitamin C
GINGER: the garlic of the east,
valued for its antibacterial, warming
and kidney supportive properties
HORSERADISH: acts as a strong
decongestant and is also good for
digestion of fatty foods
BLACK PEPPER: prized for its
warming, digestive, antiseptic and
antioxidant properties
CARDAMON: acts as an expectorant
and assists in cleansing the
respiratory passages
103
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FUTURE
FOOD TRENDS

2015
Five emerging eating trends for 2015. By Dr Morgaine Gaye

G
one are the days when food
was just something to fill
us up. Food trends are now
just as relevant as the latest
fitness craze, or what we
should wear this season. Here are five things
we will see emerging as the year unfolds.
Expect a continuation of the interest in all
things wellness and health, plus emerging
information on myths we once held as
nutritional truths, and also a few new ideas
thrown into the mix.

104

Fermentation
As we have come to
realize that pro-
biotics have been a
bit of a marketing
ploy, the realness
of pre-biotics will
finally take centre
stage. 2015 will see this come to the fore
in drinks. From Kefir (fermented drinking
yogurt) to Kombucha (a fermented fizzy
beverage which can be made from a tea
starter culture) to a variety of drinking
vinegars, these healthy drinks will be the
new smoothies. As the variety of flavours
increase in drinking vinegars, we will
also see flavoured drinking vinegar used
in non-alcoholic drinks, for example, a
hedgerow vinegar mixed with sparkling
water, muddled with lime and mint.
Sugar (the new enemy)
Sugar has been
confusing people
for a long while.
Fructose, sucrose,
glucose which all
metabolize the body
very differently, have
been inter-changed in ‘marketing speak’
and shoppers have not understood the
difference. Along with this, consumers are
also looking for a solution to the revelation
that fruit juices may not be so good
after all. We’ll see more coconut sugar
used as a sweetener because of its more
natural source and lower GI (plus it tastes
good). Xylitol, which also works weight for
weight like sugar, will be used more as a
replacement and Palmyra Jaggery, another
low GI natural sweetener, will start to get
some exposure as the year progresses.
Proteins and fat
We are seeing the
protein trend in full
force (yes, it’s a
trend) but what we
haven’t seen yet is
how fat will come
along and join in
the party. Fat has been the bad guy for a
few decades but as consumers become
more aware of the importance of fat (it’s
impossible to absorb fat soluble vitamins
without it, i.e. vitamin C, beta-carotene)
and how brain function/health depends
om living
on it more than anything else, we will see
fat and protein join forces in food which
will offer low-sugar options. Watch the rise
in the varieties of dried meat snacks such
as biltong and jerky. However, this trend
will also open up the market to meat-free
snacks too which deliver this protein/fat
combination.
On-the-go
Time has become a
luxury only a few can
afford, so on-the-go
food is even more
important than ever.
More meal-times are
on the way to and
from the office and at desks. Really healthy
snacks are still a growing market sector
and consumer awareness around ‘pretend’
healthy foods (such as roasted nuts, cereal
bars, granola snacks) will start to change
buyer behavior. Raw, low sugar snacks
with bio-available ingredients which not
only taste good but also deliver powerful
benefits are the next trend in health and
wellness. Watch out for new products
which start ticking every nutritional
requirement: organic, grain free, sugar
free, dairy free and raw; developed with the
busy person in mind. Each product will also
deliver a powerful nutritional punch.
Boabab and Moringa
The powerful natural
powders of the
season. Boabab
dries naturally on
the tree and tastes
like powdered zing
(that’s the vitamin
C) and after a couple of years of celebrity
backing, we’re seeing it become more
mainstream. Moringa powder, already
being used as an ingredient in the US, is a
really sweet-tasting green powder which is
rich is all kinds of minerals and vitamins.
Fat-fueled green juices will see these
additional powders added in, for a full
complement of on-the-go wellness.
In short, we are going to be more
discerning, with better knowledge around
how to get exactly the right nutrition for our
busy lives – and new products will emerge
to make our job just a little bit easier.
 om living

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Five years in development, the Liforme Yoga Mat is the ultimate
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The perfect way to protect
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106
 15 | 16 | 17 May 2015
Event City, Manchester M17 8AS

For further details and to book tickets please visit

www.omyogashow.com
 om family

HOME eet
w
S HOME

7 home environment tips to help sensitive children flourish.

By Dr. Idelle Brand

108
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C
ontaminants are found everywhere in our environment: in our food,
water, air, and inside our homes. Unless you live in the wilderness, it’s
difficult to avoid them.
As we continue to bring modern technology and pollutants into our
home, we continue to expose our children to invisible toxins affecting
their physical, mental, and emotional health.
Children who have high sensitivities and enriched sensory abilities are often
acutely affected by things like light, noise, household chemicals, toxins in food, and
even electromagnetic frequencies. Their developing brains and bodies may react
to a less-than-ideal home environment with stomach upset, insomnia, breathing
difficulties, mood changes, learning difficulties, and other symptoms.
For parents of sensitive children, here are seven simple techniques you can
employ right now to help your child be safer and healthier in the comfort of their Fun groovy
own home. music with simple
yoga techniques

1
Remove all electronics from the bedroom. A good night’s sleep is important
to a young growing child. Television, digital clock radios, computers, and cell developed
phones each put out a continual dose of EMFs (electromagnetic frequencies),
which disrupt the natural electrical pathways that are so sensitive in young children.
specifically
for kids...

2
Stop using the microwave. Microwave ovens are radiation ovens. The
microwave distorts the molecular structure of the food, which affects our
children’s vulnerable immune system. It also destroys vital nutrients. It’s
best to cook children’s food the old-fashioned way--on the stove top or in the oven.
Unique songs,

3
Invest in a flat-screen monitor for the computer. The old box-shaped
cathode ray tube computer monitors have high levels of radiation. This authentic yoga
is not healthy for anyone in the home, but can be especially harmful to a instructions...
young person whose brain and body are still growing.

4
Put EMF protectors on all electronics. This would also include cell phones
and cordless phones. You can purchase these online. They can be pricy--
but it’s a great investment in your child’s and family’s health.
Fun and

5 easy for kids

Filter your water. Municipal water is usually laden with chemicals to make
the water potable. If these chemicals are killing microbes in the water, just
imagine what they’re doing to your sensitive children. Quality water is pure to learn.
with no additives. Purchase the best filter system you can afford.

6
Invest in an air purifier. Indoor air pollution may be worse than outdoor
air pollution. Air-borne toxins such as mold spores, dust, cigarette smoke, “LET YOUR
pet dander, and hydrocarbon toxins with remnants of chemtrails (from BODY SING”
outside) can affect a sensitive child’s ability to breathe.

7
Connect with nature daily. Earthing or grounding ourselves to Mother Earth
for 20 minutes a day will help a child release sensory overload. Taking a
walk, playing outdoors with a pet, or playing an outdoor game every day www.yogabubble.com.au
will help your child develop a healthier mind, body, and spirit.

Dr Idelle Brand is a holistic dentist, integrative healer, and teacher of diverse

complementary healing modalities. She is co-author, with her daughter,
Diandra Brand, of the new book, Enlightened Indigo Child: A Personal Guide to
Flourishing with a Sixth Sense (2014, $17.95). Visit: TheBrandWellnessCenter.com

YOGA BUBBLE
 om family

110

When the going gets
TOUGH
How parents of teenagers can use yoga and meditation to manage
high emotions when times get tough at home. By Charlotta Martinus
S
ometimes, life as a parent to teens and young
adults can be full of tension and suffering. But
yoga can help, dampening down the stress
response, fostering a more resilient immune
system, renewal of cells in the body, and
promoting better, deeper sleep.
Each posture impacts and balances one or several
chakras in the ethereal body too, which, in turn
corresponds to a gland. These are the storehouses
of the different hormones that regulate the body. For
example, if, as a mother, you are menopausal, it may help
to work particularly on balancing the ovaries, through
postures such as cobra, bow and wheel. If there are thyroid
problems, it’s good to work predominantly with fish pose
and shoulder stand. The results can be powerful.
Ideally, yoga needs to be used as a prevention instead
of as a cure; we build up our immune system against
sudden emotional outbursts and physical reactions. When
we start to take time out as parents, and do regular yoga,
even if just for a few minutes a day, our responses to our
teens are likely to be more measured and less tense, as
compassion steps to the forefront. Then, rather than react,
we respond. This too is a powerful thing.
Keep calm and carry on
Of course, it’s completely healthy for teens to be spending
a lot of energy and focus on setting themselves free and
experimenting with new ways of being in the world. But
what is our role in this? Is it simply to remain calm and
measured in the face of strong emotional outbursts and
experimentation; to love and accept our child in any
circumstance, as they try new things and fail? Actually,
this idea is closely linked to the yogic concept of self
actualization which can be engendered by a constant
unconditional positive regard.
However, it is not just about coming into a space of
peace and calm, but also being strongly grounded,
where we can offer an earthed and rooted response to
a young person, and offer guidance from a mature and
measured place.
When this is needed, the warrior asana and chair
postures can be helpful to re-establish our boundaries to
ourselves and to our offspring. This keeps us clear and
strong in the emotional storm that envelops us.
Headstand is the perfect posture to empty the mind of
worry and concern for our child, and to allow us to see
another perspective.
om family
Meditation and visualization
What may seem like ridiculously risky behavior and
worrying actions, may be exactly what is needed for your
child to become an adult and, ultimately, leave home. It
is healthy for your teen to find new ways of adapting to
social situations, to feel belonging and to find a mate. To
get some distance from this, maybe a meditation might
help. When we meditate, we create space between our
worry and the actuality of the situation. What may have
seemed unacceptable or impossible before might now
seem normal behavior.
Our judgment can become slightly less harsh, and
compassion becomes the primary mover, allowing for
space and love to enter into our relationship again.
Visualization techniques can be important too. A dear
teacher of mine, Nischala Joy Devi, once told a beautiful
story of a swami who had a particular difficulty with her
new position as head of the ashram. Each day, before
and after her meditation, she would visualize placing a
garland of flowers around his head and touching his feet
in reverence and humility. The result was that the object of
the visualization softened and there was a subtle shift in
the relationship.
Maybe a visualization like this could break the perpetual
and painful cycle of anger and resentment, which sometimes
seems unavoidable in relationship to your teenager?
Teen guides
How would it be if we saw our teens, instead, as partly
guides in our lives, finding our way back to this joy in our
body and in our emotions, rather than hampering them
in theirs? After all, as Ram Dass says, “we are all just
walking each other home.”
Again, another perspective to take is the one of
karma. If we take this concept all the way, then there is
an understanding that your child chose you in a past life,
because you were just the best parent for them in this life
– what is it you have to offer them exclusively as a parent?
Why would they have ‘chosen’ you? Similarly, what was it
about them, what did you choose, in order to further your
own path?
I have often found this particular idea helpful when it
comes to reshaping and rebalancing our relationships with
our teens. Always comes from a place of love.
Charlotta Marinus is the founder of Teen Yoga
(teenyoga.co.uk)
111
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Conscious Parenting
An open letter to my teenage
daughter By Siri Arti
My darling child, I know you are growing up, and need space. The
early years with you were a breeze. As a teacher, and a lover of little
people, our years together were explorative, creative and full of fun.
Simple boundaries and buckets of love saw us through this period
effortlessly. You grew up most immaculately; a polite, friendly, open,
inquisitive and communicative child, an absolute delight to me.
People told me that the teen years would change us, so I waited;
but, instead, you became a cherished friend to me. We shopped,
toasted marshmallows, walked through the woods and crafted
mysterious magic spells in the moonlight.
And then it came...and with it, it brought sadness, loss and shock
but also, thank god, transformation. The word ‘guru’ means from
darkness to light. I prayed hard to become the guru that could take
your hand and lead you out of the darkness and back into the light.
For a while we both got lost in this new world.
I reminded myself that I was the parent, and started thinking your frustration, anger, loneliness. You painted, photographed and
about ways out of this box. The turning point came when I found printed your freedom of expression.
the courage to take your phone from you, releasing you from the The sparkle in your eyes is back, and so is your phone. Now we
need to be connected. It felt like a punishment, but it was in fact a again strive for balance, you and me, step-by-step, heart-to-heart.
gift. I wanted to bring you back to the light. Then one day something My darling child, you are my guru, my darkness to light.
changed. You started to paint. Your untouched bedroom was
transformed into a den of artistic expression. You painted the floor, Siri Arti is the creator of Starchild Yoga. Next teacher training starts
using your hands and feet instead of brushes. You wildly expressed February 28. Visit: starchildyoga.org

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My yoga business: Teacher tales
To snap or not to snap?
How would you feel if a picture of you taken at a yoga class without your knowledge
appeared online? By Paula Hines
In recent months I’ve noticed an increasing number of pictures on
social media of students in Savasana (corpse pose) at the end
of class – pictures taken and posted by teachers. This threw up
a question for me: who are these pictures really for? Am I right in
presuming they are for the teachers rather than the students? I want
to be clear that this is a question and not a judgment. It’s a question I
ask because, as a teacher, I think I see the appeal. It would be great to
somehow capture the peace in the room during Savasana in a lasting
way. Also, let’s be honest – such a picture can provide a great image
for marketing purposes, maybe if one wants to show that they have
full classes. Though when I turn this around, as a student, I realized
that I would not like to see a picture of myself in Savasana at the end
of a class posted online; even if permission were asked beforehand
I would likely refuse. Yet, if there are pictures of myself that I have
sanctioned (photos I’ve had taken for my website or a blog post), then
I don’t have a problem. Why is this I wonder? Is it about control? I think
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there is something about my Savasana at the end of a class that
feels very personal, just as the classes I teach are about the yoga
practice of each person in the room at that time and not about me.
Also, I feel there’s a big difference between me using photos of myself
versus photos of students in class without their permission. I feel
uncomfortable with the idea of the latter.
So, is there a problem with taking these class Savasana pictures
and putting them online? As long as permission is asked and
everyone is happy, then I guess not. I do feel asking permission is
important. Though again, I ask, who are these pictures for? I know
there are others out there who will disagree, but for me at least, while
I enjoy witnessing the peace of everyone in final relaxation at the end
of a class, I choose to capture these images in my mind rather than
on camera.
Paula Hines is a London-based yoga teacher (ucanyoga.co.uk)
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My yoga business

“Because
you’re
worth it”
Charge what you’re worth? I don’t
think so. By Corrina Gordon-Barnes

I
t’s common to undercharge when you go self-employed. You look at other yoga classes in your
area and aim to be the most affordable. You’re worried your workshop or retreat won’t fill up so you
set the price low, hoping it will be a no-brainer commitment for as many people as possible.
Then what often happens is that the people around you start suggesting a remedy. Your partner,
your friends, even fellow yoga teachers – they shake their heads and wag their finger at you: “You
have to learn what to charge what you’re worth,” they insist.
The popular assumption is that the antidote to undercharging is to grow your confidence in what you’re
worth; you’ve probably heard this advice at some point in your journey. For years, I’ve been helping self-
employed men and women get their business off the ground and here’s my take on the matter: charging
what you’re worth is completely impossible. In fact, it’s insulting and demeaning.

You are worthy

Why so? Because how can you put a price on your worth? It doesn’t matter how high you set your prices,
if you’re making it about your worth, then you’re imposing a ceiling on your value. I had this epiphany
whilst watching an episode of Sex in the City; the character Charlotte was getting married to a wealthy
man and there was a debate over the prenup she has to sign; in the case of divorce, she’ll get $500,000
and this is not satisfactory to her. The conflict continues until, in a scene that is supposed to be a
moment of celebration and of her finding her worth, she swishes her hair back and declares, “I’m worth
a million.” Now, obviously this is fiction but as I watched, my response was: “Really? Is that all you think
you’re worth?”
Regardless of how high you price your classes, workshops, retreats or classes, you’ll never be charging
what you’re worth. Pricing has nothing to do with worth. You’re inherently worthy; people can’t buy you.

The right price

So let’s look at what pricing is really about. When someone pays you, they come into a relationship with
you. You’re letting your gifts, passion, creativity, care, love, attention and skill flow through you to the
other person. They are letting money flow through them to you.
Keep those channels open as wide as possible. Allow the most flow possible. Find a price that is as
high as feels comfortable, remembering the abundant quantity of money in circulation and the costs of
running a business. But don’t believe that what you’re doing is charging what you’re worth.
Be matter-of-fact in stating your prices, be open to receiving money, and remember that you are
inherently and infinitely worthy.

Corrina’s popular course, Turn Your Passion to Profit, starts again soon; get front of the queue at:
youinspireme.co.uk

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“Find a price that is as high as

feels comfortable, remembering
the abundant quantity of money
in circulation and the costs of
running a business. But don’t
believe that what you’re doing is
charging what you’re worth.”

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g i ’s d i a r y
The lazy yo
The trials, tears and tribulations of a self-confessed lazy Irish yogi
L
ast summer, Irish yogini Martina
O’Leary got out off the sofa and
declared: enough is enough. She
pledged to start a simple yoga
practice every single day. The
problem is that O’Leary is – by her own
admission – lazy. And that’s a real obstacle
if you’re looking to do yoga every day, to
improve your health and fitness. She’s been
tweeting away on social media under the
pseudonym Lazy Irish Yogi ever since starting
out on her 365 Day Yoga Challenge on
September 1, 2014. Well, she’s now well into
her year of yoga and still going strong. Here
are a few excerpts from her online diary so far:
DAY 1: FEELING GOOD
Managed to complete an hour on the mat,
despite all the odds. Well, maybe that’s a tad
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dramatic but I did come up against a call of
nature and several missed calls from a friend
wishing to meet up early (I was only free early
in the day, so it meant the mat got rolled up).
This is fairly typical. The difference today is
that I got back on my mat in the afternoon
while my little lad went to play at his friend’s
house. But for the challenge, I would have left
it and gone back at some future unspecified
date. So it’s already benefiting me.
WEEK 1: MOANING GLORY
I never thought it would be so tough. Yoga
isn’t the problem. Committing a full hour every
day sounds so simple but if I hadn’t publicly
made a declaration to do it, there’s no way
I would have stuck to it. The number and
validity of the excuses I’ve come up with (some
of them really good). I hadn’t realized how
genuinely busy my days are. I’m beginning to
realize why some yogis get up at the crack of
dawn to practice; that’s the only time without
interruptions. I’m hoping it won’t come to that.
But you know what, after all my moaning, I’m
glad I was able to do it - I loved the yoga.
WEEK 2: HIGHS AND LOWS
This week, the highs have been high, and
the lows have been really low. Towards the
end of the week I noticed myself becoming
quite emotional for no good reason, thinking
about things I hadn’t thought about in a long
time; it’s like a detox for my mind as well as
my body. On the up side, I’m becoming more
centered. When I do become emotional I find I
am starting to be an observer of the emotion
rather than being taken over by it (my friends
may dispute this), which is not easy for me.

And the power of a good teacher cannot be
overstated; their guidance and inspiration
really helps. Home practice has many
advantages but attending a class you love is a
real shot in the arm.
WEEK 3: THE DAILY CHORES
Whether completing my hour under duress or
otherwise, I feel wonderful after each and every
practice. And I definitely see an improvement in
my backbends. The biggest challenge this week
was to continue to view yoga as something I
love and enjoy, rather than a chore I have to
tick off each day. Thursday night I didn’t get
home until very late and had to do my hour
when I was really tired and just wanted to crawl
into bed. I might still have to take extreme
measures and start getting up early before
work during the week, so it’s not hanging over
me all day on my to do list.
WEEK 4: SICKNESS STRIKES
Well I coughed and sputtered my way through
the week and finally gave in and got some
antibiotics. Friday evening, I was feeling
so miserable that I did pranayama and
meditation from my bed (not sure if that was
a bit of a cheat but it was the best I could do).
And lets face it, I had a lot to contend with
this week: with George Clooney being off the
market, as well (I suppose I’ll always have his
nespresso machine). Lucky this yoga thing is
helping me with non attachment.
WEEK 5: ASHTANGA TIME
I had a great five days on an Asthanga teacher
training course in Blackrock, Dublin. I’m sure
I’ll have recovered by next week. The yoga was
intense with 6am starts, and I can feel muscles
I’ve never felt before, but I feel great (now
that it’s over). Doing just an hour’s practice
tomorrow will seem like a dawdle. I really feel
all the better for it.
WEEK 6: HIGH ENERGY
I am happy to say that this week I have felt
better than I’ve felt in a long time. My hip has
been giving me trouble (arthritis), but my energy
levels are definitely up. I just completed an
hour of yoga this evening (part of the Asthanga
primary series) and noticed a real improvement
in what I can do. I’m afraid to get too cocky
though because usually when I think I’m doing
really well injury follows. So fingers crossed.
WEEK 7: TWO’S COMPANY
Another good week. Really enjoyed training
with a friend on Saturday. I know yoga is a
very personal practice, but it’s nice doing it in
the company of others or attending a class
at least once a week. I was feeling very strong
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yesterday and tore into my practice with gusto
(probably not a good idea with hindsight). Sure
enough, my upper back went into spasm and
I had to stop and take an anti-inflammatory. I
don’t think my spine likes the deep twists yet.
So, a nice gentle practice today with lots of
pranayama and yoga nidra.
WEEK 8: MY MONKEY MIND
I can’t believe nearly two months have gone
by. The first week went at a crawl but time
has flown since. I feel so much stronger in my
upper body. I think I must now try and include
a bit more meditation and mindfulness.
Physically, I feel healthier, but my monkey
mind still needs a lot of taming.
“The yoga was intense
with 6am starts, and
I can feel muscles I’ve
never felt before, but
I feel great.”
WEEK 9: ROLLER COASTER RIDE
It’s been a roller coaster of a week. It started
with me feeling flexible and strong (and quite
self-satisfied). But on Tuesday morning I awoke
to a very sore back. A visit to the chiropractor
reminded me of my arthritis and degeneration
in the spine. That said, it was 13 years ago when
I first went to this specialist (aged 33) and he
told me (after checking x-rays) that I had a
spine of someone in their 70s. So the fact that
I’m as good as I am is definitely thanks to yoga.
I proceed cautiously, focusing on breathing and
meditation, instead of giving up.
WEEK 11: EASY DOES IT
Have had to be quite gentle with my yoga
practice as my neck and upper back have
been complaining again. But I’m still practicing
away and doing a lot of study and reading and
assignments for my upcoming Asthanga teacher
training final assessments. I have a Hatha
qualification already but teaching Asthanga style
is quite different, although both offer improved
flexibility, strength and wellbeing.
2015: MORE TO COME
This 365 challenge is really helping me.
So if you’re a naturally consistent person I
congratulate you. But if, like me, you’re not,
I urge you to join me and set yourself some
sort of manageable yoga challenge. Time
passes anyway so wouldn’t it be lovely to feel
really good this time next year.
Follow Martine O’Leary (a.k.a. Lazy Irish Yogi)
online at: kinsaleyogacentre.com or Twitter:
@Yogakinsale
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The yoga diet After battling with her weight for years, Paula Zhou
finally found yoga, and – for the first time in her life –
peace of mind. Here she tells her own story

G
rowing up in Wales years ago,
I’d always been the chubby kid;
the voluptuous, curvaceous,
bigger-boned, larger-framed,
cuddlier one. When I arrived in
China to work 16 years ago, that just turned to
‘fat’. The Chinese people, and Chinese-English
vocabulary, doesn’t pussy-foot around with
cutesy, gentler words to describe someone
who might be a little on the heavy side. They
are simply ‘fat’.
By the time I’d given birth to my now nine-
year old daughter, Eiriana, I had a BMI of
about 43 and was classed as morbidly obese.
I was angry. I was fed up with people staring
and pointing at me. I had low self-esteem and
I was defensive. Unfortunately, I could also
understand Chinese very well, so I heard all
of the hurtful remarks and comments that
were so freely made. I tried to lie to myself
“I’d always been by saying that if people had a problem with
my weight, that was their problem, not mine.
the chubby kid; the Then I would stubbornly wolf down another
voluptuous, curvaceous, chocolate cake in defiance.
12 jeans. I was a new person. But I was a new
person who did not know how to eat. I starved
myself through the week, then ate until I was
almost sick.
Before long, the weight crept back on. I fell
pregnant again and started eating for two.The
weight went back up to 115 kg (or 18 stone);
not quite morbidly obese, but definitely
obese again.
I needed to do more. I started doing yoga
(with the wonderful British Wheel of Yoga
teacher Caz Hitchcock). Can you imagine: 115
kg (or 253 pounds or 18 stone) - whatever
measurement you use - trying to wrap itself
into yogic shapes? But I loved it. I felt amazing
after every class. I wanted to do more, so I
booked more classes. The teacher started
talking to me about my diet and suggested I
look at a blood-type diet way of life. I looked
into it and started the next day. As an ‘O’ type,
I needed to follow a more paleo way of living;
more meat, no wheat. I started losing weight
immediately. Within two months I’d lost about
8 kg. I was excited; this was working.

bigger-boned, larger- But was I happy? I had backache and

at the age of 31 I had to have chiropractic
framed, cuddlier one. care regularly for herniated discs. On the
When I arrived in China way out of the door one morning, I dropped
something on the floor and tried to bend to
to work 16 years ago, get it, but the usual pain seared through my
that just turned to ‘fat’” back again and I had to ask my husband for
help. He helped, and as he did so he gently
said, ‘Paula, if you’re like this at 31, what are
you going to be like when you’re 60’. Those
words struck a chord. All of the other things
I had difficulty doing quickly flashed through
my head: getting in and out of the car, leaning
over the sink to brush my teeth (yes even that
hurt) and the most humiliating, wiping my own
backside. I knew I needed to do something.

Time for change

I started cutting down on my food intake,
really trying hard. I tried a crash diet, a liquid
diet during the week, then gorging at the
weekends. Over many months I lost weight;
for the first time in my life I could fit into size

118

I attended new yoga classes at the local
studio near my house. It took a lot of courage
to go to my first public class, but the gentle
yoga that Caz Hitchcock had introduced
me to became much stronger, much more
intense. I sweated more than I have ever
sweated in my life. In the first few classes
another teacher, Howell He, probably hoped
and prayed I wouldn’t come back. But I did.
And I kept coming back. I started going about
six days a week, rarely missing a class. I
became stronger, more flexible, more agile.
More importantly, I became more emotionally
balanced. I stopped eating bread and other
wheat-flour products altogether. I cut down
on other carbs too for a while and over
the next year went from 115 kg to my
current 75 kg.
Life balance
Yoga has helped me find physical and
emotional balance. I have stayed at or
around 75 kg for well over a year now. I
still have treats now and again, but rarely
feel the need to binge on the entire bar of
chocolate. I eat grains in the form of brown
rice, quinoa or oatmeal and still try to steer
clear of what I see as my poison, wheat. I
feel energized and don’t have mood swings
caused by adrenaline or sugar fluctuations
in the blood. More recently, I’ve found myself
becoming nauseated at the thought of meat
or packaged and convenience foods, so am
mostly a whole-food vegetarian these days.
Yoga has helped me listen more carefully to
the signs my body sends me on what I should
or should not do to keep it healthy. I’ve re-
learned the art of eating and found my peace
with food and, ultimately, myself. I’m still a
little heavier than the average person, but I
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“Yoga has helped me
listen more carefully to
the signs my body sends
me on what I should or
should not do to keep it
healthy. I’ve re-learned
the art of eating and
found my peace with food
and, ultimately, myself.”
now plan to practice yoga for the rest of my
life; it’s a passion I know I’ll continue with.
Those few extra kilos may come off in time,
or they may not, and I’m okay with that. I now
do yoga four or five times a week. Over this
past year, I’ve also attended yoga workshops
with the likes of Donna Farhi, Max Strom and
Siri Gopal Singh.
I’m constantly reassured by my teachers
that yoga is not a competition and everybody
has different capabilities. This message has
helped me build confidence and self-esteem.
After living in China for 16 years now I know
I need to have a healthy attitude towards my
body shape and understand I will never be
‘Asian’ slim. Last week, I had a massage and
the masseuse asked if I ‘have always been fat
or have I just got fat after having a baby’. With
a mischievous giggle, I replied: ‘I’ve always
been fat, but I’m thin now.’
Unfortunately, I think a lot of foreigners
get distorted body images in China, where a
UK size 12 is considered XXL. Yes, my body
is built differently, but for me, being healthy,
both physically and emotionally, is far more
important than how many of my vertebra are
protruding under my skin.
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Life & loves of a yoga teacher

OM writer Lesley Dawn quizzes yoga
teachers up and down the country to
reveal their life and loves
Name: Taran Boynton
Age: 38
Location: St Albans, Herts
Training: Yoga Alliance
Specializms: Hatha and Ashtanga teacher training

Describe yourself as a color

Green is my favorite color but to describe myself I’d say orange
– it’s vibrant and energizing whilst still being calm and warming like
the flicker of a flame.

Morning or night person

Well, in my party days, definitely a night person. Having family
responsibilities changes all that, and so does yoga, so I’m a morning
person at this moment in time. I like nothing better than to leave
the house while everyone else sleeps and go off to my own yoga
practice in my local studio.

Favorite meal
Curries. Mainly because I have a friend from India who has taught
me authentic Indian cooking. I’ve been taught to be patient; you
mustn’t rush making a curry. All the herbs and spices need to melt
and blend into one another.
Most memorable holiday
Travelling in Thailand. I was about 19 so it was an adventure. I
remember thinking this is what life is all about, experiencing different
cultures. Plus it was so freeing. I even remember the music I listened
to in the coach (it was The Beach, the theme music to the film
starring Leonardo DiCaprio).
Favorite book
Way of The Peaceful Warrior by Dan Millman. It’s a fictional story
featuring a man’s personal life experiences. It’s about realizing that
happiness is always within you. I was so gripped by it, I have bought
it as a gift for various friends and family.
Best light-bulb moment
This has to be a ‘mat moment’, when it dawned on me how to deal
with life’s emotional stress. Having passed through some difficult
times this year I was meditating and really pushing myself to achieve
more in my practice, and recognized I was trying much too hard.
I was angry and my energies were being wasted being emotional.
Breathing is massively important: once I relaxed and stopped being
judgmental, and allowed my emotion to dispel and pass over; it was
definitely enlightening.
Happiest moment to date
Without a doubt, becoming a mother twice. The minute you have
eye contact with your newborn, it’s the most exhilarating and
peaceful and happy moment ever.
Wish for anything what would it be
I would love to live nearer my family in Derbyshire. Our family is
growing with nephews and nieces being born and I have lived away
from them in Hertfordshire for 12 years. It would be nice to be able
to pop in for a cup of tea.
Naughty but nice
Anything fizzy from a large bottle.

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 N A D I A N A R A I N
Everyday Yoga for Stress Release

“Not only do I love yoga now, but now I can touch my toes.”
Lara Stone

“Nadia is a wonderful yoga teacher. Practice with her if you want to

relieve stress and find some calm.”
Rachel Weisz

BALLET BODY
BOX SET

BIRTHLIGHT: YOGA FOR

PREGNANCY,
BIRTH & BEYOND
 om travel

(pose)
Slow boat to
Tia Seifert explores some
of south-east Asia’s ultimate yoga
and wellness destinations
Six Senses, Con Dao, Vietnam
The Con Dao archipelago offers stunning beaches, scenic
bays, and unaltered coral reefs. Designated as a national
park in 1984, the whole area has an environmental
ethos, and the Six Senses resort, just 5 km from the
island’s tiny capital, has followed this lead. Last year’s
launch of the ‘Discover Yoga’ and ‘Yogic Detox’ programs
reached out to a more holistic-conscious clientele. Both
show a genuine commitment to support the values and
philosophies of yoga: Bhupender Kumar, originally from
India and trained in Pune, is the resident yoga teacher,
and while his serene nature embodies the peaceful
path of yoga, his technical knowledge reveals itself in
abundance. In-between daily exercise, guests
can indulge the body and calm the mind
through Reiki, hot stone massage, Indian
head massage, Chakra balancing, and
signature massage sessions. There
are detox packages as well to fuel the
body with gluten-free, sugar-free and
low-fat dishes, plus the surprise bonus
of healthy treats in your villa. A full
feast for all the senses.
sixsenses.com

122
 om travel

Aleenta, Phuket, Thailand

The options are seemingly endless when
planning a wellness holiday in Thailand; in
most cases, however, the holistic resorts
lack luxury, and the luxurious resorts offer
little more than expensive spa treatments.
Aleenta (Sanskrit for ‘a life well lived’) is an
exception: a resort that has fully committed
to its yoga and wellness presence in Thailand’s
seasoned travel market, without compromising its lineage to the
small, luxury resort industry. This is a place making a real effort to
offer an impressive high-end wellbeing package; one that begins
with a complimentary airport transfer and ends with a private yoga
class. The state-of-the-art yoga studio and newly-constructed spa
are sights to behold. The yoga studio – which also douples as a
Muay Thai boxing facility – offers all amenities in a comfortable
air-conditioned climate. Both private and group classes are available
throughout the week within a flexible schedule that will still give you
plenty of time on the pristine sands of the Andaman Sea.
aleenta.com

Navutu Dreams Resort &

Spa, Siem Reap, Cambodia
Few people know that Khmer massage therapies
existed before the ever-popular Thai massage,
because Cambodia’s arts and history were
brutally disrupted in the seventies. In recent
years, however, many of these practices have
re-emerged. At Navutu Dreams, the Khmer
massage is alive and well at this understated spa,
which follows the traditional concept of kneading,
cupping and effleurage to ease sore muscles and
restore proper blood circulation. The resort has extended its health
and wellness options with the construction of a new on-site yoga
studio - bumping the total number in Siem Reap from two to three - to
allow guests and locals alike to practice yoga mini breaks, as well as
attend regular weekly classes. Most of Navutu’s instructors follow
a spirit of dérive, stopping at Navutu for extended periods before
moving on to share their expertise with others, which allows the
resort to offer a dynamic yoga schedule that may include Kundalini,
Iyengar, Vinayasa Flow, Sat
Nam Healing, or Gong Therapy
at any given time. The yoga
enthusiasm here is felt from
management down to the
touring teachers, so don’t be
surprised if a staff member
unrolls a mat next to you at this
active, indoor space.
navutudreams.com

123
 om travel

Luang Prabang, Laos

Luang Prabang is a UNESCO World
Heritage site with a blossoming
small town yoga community at the
confluence of the Nam Khan and
Mekong rivers. The French colonial
heritage has fused with Laotian
design, leaving impressions on
food, culture and architecture,
and creating some of the most
sophisticated Buddhist temples
in south-east Asia. Every morning with the
sunrise, the sacred Laotian tradition of giving alms is
performed on the streets as monks walk in procession
accepting offerings, usually food, for their single
daily meal. A short bicycle ride from the town centre
takes you to one of two locations for outdoor yoga
classes by Luang Prabang Yoga. This ever-changing
group of yoga enthusiasts operates collectively to
provide lessons, retreats, and teacher-training courses
while also performing community outreach to local
establishments. Classes are held at sunrise and sunset
on a deck overlooking the Nam Khan River, or off the
riverbanks of the Mekong at a textile and handicraft
centre. Both resplendent and exotic landscapes
promise a unique and memorable experience.
luangprabangyoga.org

124
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om pages
Yoga Retreat
Isle of Eigg March
YOGA & PILATES 27th - 30th
WELLBEING RETREAT
16th-23rd May 2015, 2015
Chateau Perroterie, SW France
£585.00 (travel not included)

l 7 nights ensuite accommodation

l 3 meals a day & wine
l Yoga, pilates & meditation
l 2 holistic treatments
l Pilates classes
l Swimming pool & towels
l S
ole use of restored medieval
chateau, set in 25 acres with lake

Contact
Linda – 01295 720237
Fran – 07950 424037
www.frankirkyoga.moonfruit.com

YA 500hrs Registered Teacher

5TH ANNUAL 1st August 2015

YOGA
Commonwork,
nr Sevenoaks, Kent

GARDEN
Teachers include:
Simon Low
John Scott
Gill Lloyd

PARTY
Michael Saunders
Mimi Kuo-Deemer
Jeff Phenix
Bridget Woods-Kramer
plus many more
teachers, therapists
and activities

In aid of the
abandoned
street and
slum children
in India

www.charityyogaday.org.uk

126

Directory - Holidays & Retreats
CRETE
Yoga Rocks - Retreat to Triopetra, Crete Revitalize
with internationally renowned teachers. Yoga &
delicious food complements the incredible atmosphere
at our unspoilt location. Spacious en-suite rooms with
balconies overlook the pool and Mediterranean
Phone: 020 32862586 Email: info@yogaholidaysgreece.com
Web: www.yogaholidaysgreece.com
ITALY
Yogalates - award winning fusion Yoga Pilates in
the Tuscan hills with world renowned Teacher and Trainer
Louise Solomon with over 20 years experience. Wellbeing
retreats to enliven health and fitness to inspire, rejuvenate
and relax. Enquire to combine your retreat with a certified teacher training.
Phone: +61 2 6687 2031 Email: Info@yogalates.com.au
Web: www.yogalates.com.au
Yoga retreat in Award-Winning Villa Yoga, fresh
air, healthy food, spectacular views of Italy’s Adriatic coast. 15
minutes from Pescara Airport - 2 hours from Rome starting
at Euro850/week. Close proximity to Europe’s largest nature
reserve & Italy’s most beautiful medieval villages.
Phone: +1 289 251 2530 Email: yogaholidaysitaly@gmail.com
Web: www.abruzzo-villas.com/yoga-holidays-in-italy
PORTUGAL
Yoga Evolution Retreats, Portugal Ashtanga & yin
yoga retreat with mindfulness meditation practices.
With delicious raw & ayurdedic macrobiotic food set in
a traditional six hectare Portuguese estate..
Phone: 00351 272 634 004 Email: info@yogaevolutionretreats.com
Web: www.yogaevolutionretreats.com
om pages
PORTUGAL
Quinta do Anjo Ashram - Yoga and Ayurveda
Holistic venue and healing biotype in the sunny hills of
sunny Portugal. All-inclusive, delicious vegetarian and
ayurvedic organic food. Registered Yoga school RYS200
Yoga Alliance; member of the International Association
of Yoga Therapists IAYT. Residential training: RYT200, Ayurveda
therapist, Yoga therapist certification. Retreats: Detox and juicing,
Rejuvenation, Yoga therapy camps (anxiety and depression; obesity).
Phone: 00351914843802 Email: quintadoanjo.tomar@gmailcom
Web: quinta-do-anjo-ashram.org
UK - SUFFOLK
Inner Guidance Retreat Centre The UK’s new
leading holistic venue offers different retreats weekly,
and can also be hired to bring your own group. Set
in stunning Suffolk countryside, just outside the
charming village of Lavenham.
Phone: 01787 249798 Email: info@innerguidance.co.uk
Web: www.innerguidance.co.uk
WORLDWIDE
ONEWORLD retreats Weekly since 2003,
ONEWORLD retreats provides travel experiences
through a combination of yoga, meditation, spa and
discoveries. Our distinctive retreats are offered in
Ubud, Bali and abroad. Phone: +62.361.289752
Email: info@oneworldretreats.com Web: www.oneworldretreats.com
To advertise here please contact
Sara on 01787 224040 or email, sara@ommagazine.com
127
 om pages
Directory - Courses & Classes
DEVON
The Devon School of Yoga The Devon School of Yoga.
Established 1989. Two year Teacher Training Course
(500hr). Five month Foundation course (100hr). Two
year Postgraduate Yoga Therapy Course (250hr). Day
Workshops, Weekend Residentials UK, North India Retreats.
Experienced team. Twenty-six years of inspiration.
Phone: 01392 420573 Email: info@devonyoga.com
Web: www.devonyoga.com
ESSEX
Iyengar Yoga Centre for Essex (IYCE)
Established 1995 to improve Iyengar Yoga in Essex.
Provides: class information; workshops & yoga days; IYCE
News; & teacher training. Teachers are registered to use
the Iyengar Certification Mark.
Email: info@iyce.com
Web: www.iyce.com
UK VARIOUS LOCATIONS
Teacher Training & retreats
200hr Yoga Teacher Training based in Clapham, only
£2,499, alternate weekends, qualify in 6 months.
Seasonal spa & wellness retreats to Glastonbury &
Amorgos, Greece. Phone: 07782220123
Email: info@yogaclapham.com Web: www.yogaclapham.com
128
UK VARIOUS LOCATIONS
Seasonal Yoga teacher Training Connecting students
with their true nature. our training is for those who wish
to teach yoga or go on a journey of self development.
200 hour Yoga Alliance approved RYT , Glasgow, Cobham
Surrey, Preston, Finland. Phone: 07966 875208
Email: seasonalteachers@gmail.com Web: www.seasonalyoga.co.uk
Seasonal Yoga Online For teachers who are qualified
but want to teach seasonally. Online course. study in
season, 5 seasons, over 1 year, study when you have the
time. Over 50 videos and 30 hours of info in each season.
£49.00 (om price) per season .
Phone: 07966 875208 Web: www.seasonalyogaonline.com
To advertise here please
contact Sara on
01787 224040 or email
sara@ommagazine.com
 om pages

yogamatters

Gary Carter’s
YOGA ANATOMY & MYOFASCIAL ANATOMY
Series for Teachers
LONDON - Feb 2015
NEWCASTLE - May 2015
A 9 weekend post graduate training in Structural, Fascial, Functional and Experiential
Anatomy for Yoga

In this Post Graduate Training for teachers, Gary Carter shows how a thorough knowledge of
Structure, Balance and Anatomy can help teachers to make intelligent choices about the way they
teach their pupils. Bringing understandings of Fascia’s role on movement, force transmission, how
restrictions affect movement patterns and reaffirming the Elasticity of Structure taught over the past
two decades.

INTELLIGENT DESIGN? • THE FASCIAL BODY • THE ELASTIC BODY • SENSE

OF SELF • THE FEET AND UP! • THE PELVIS AND UP! • WHAT IS THE CORE? •
BALANCE OF WEIGHT • INWARDS & UPWARDS • BREATH PRANAYAMA &
BANDHAS • SPRING LOADED & LIGHT • ANATOMY OF CONNECTION
W N
FE T O N
A F O
For more information call 07778 403578 LY S LE ND E!
N
Email info@naturalbodies.co.uk O CE LO RS
A U
or go to www.naturalbodies.co.uk PL THE CO

129
 om lite
GO
FOR
IT
Why limit yourself when it comes to yoga postures. By Lexie Williamson
W
hen was the last time you broke into Lolasana
(pendant pose), Pasasana (noose pose) or
Simhasana (lion pose)? Serious brownie points
if the answer is ‘yesterday’. You obviously have a
rich, creative and boundary-pushing practice.
This is something I am currently lacking. A quick flick through
recent lesson plans reveals that I am wheeling out maybe 10 tried and
tested postures (dog, cat stretch, plank, seated twist) in varying order
and frequency week-after-week.
This is a shame as, according to the teacher Bob Insley, there are
literally hundreds of asana to choose from. Precisely how many is
hard to say. BKS Iyengar lists 200 in his book Light on Yoga. Another
legendary teacher Dharma Mittra talks of 608.
Of course, new postures evolve all the time. I’m pretty sure
that ‘Bananasana’ is not on Iyengar’s list but the supine, curved
yin posture is one of my favorites. I must also resurrect ‘Cowboy
Negotiation Pose,’ a kind of low slung, leaning squat with attitude.
Essentially, Insley, who ran a British Wheel of Yoga workshop called
‘Where Have All The Postures Gone?’ wants teachers and practitioners
“According to the teacher Bob Insley,
there are literally hundreds of asana
to choose from”
130
to be ‘a little braver.’ It’s easy to pull out the safe handful of poses
and run through them on automatic pilot.
His theory is that, with a little planning, even beginner students
can get at least a feel of an advanced posture. Part of the fun is also
trying to get there. “I wanted to encourage the idea that the journey
towards a challenging asana is for everyone,” he explains.
One such pose that Insley teaches is Astavrksasana (or eight-angle
pose). I looked up Astavrksanasa and it’s not for the faint hearted.
Think ‘advanced side crow’ with a bit of leg squeezing. The model
in the photo was smiling at the camera, or was she grimacing? I
wasn’t sure.
The instinctive reaction of many teachers and students would be to
back away slowly but Insley insists that this challenging asana is for
all students albeit with some forethought.
He has created 16 steps to get all his students in the pose. “I feel I
have failed if each student, no matter what their ability cannot reach
level 11,” he states.
Fantastic. This month’s motto then is ‘Go for it’. There are hundreds
of weird and wonderful yoga poses out there just waiting to be re-
discovered. Or just make up your own. This year, let’s all explore the
wonderful world of yoga together.
Lexie Williamson is a yoga teacher and health and fitness writer
(pulseyoga.co.uk)
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