16 POSES TO SOOTHE AN ANXIOUS MIND Open your hips and hamstrings Energize! 7 poses to give you a boost Alignment tips for PAIN RELIEF Home practices to feel your best Small steps, big impact How yoga changes lives POSES TO BALANCE BODY & MIND WE THANK YOU FOR YOUR AMAZING CONTRIBUTION TO CLEAN WATER Congratulations Earth Month Leaders! We are so grateful for all you did in 2017–caring guests, dedicated salons/spas, stores and Institutes. You’ve helped 1 million people gain access for clean water since 2007,* and raised $56 million for local and global environmental organizations since we began in 1999. Thanks for helping protect water, thank you a million times over! Learn more at 866.814.0506 or aveda.com/cleanwater. ALABAMA BIRMINGHAM Aveda Experience Center – The Summit Tonya Jones Salonspa HARTSELLE Silver Stone Salon MADISON Dantera 2 Salon & Spa MOUNTAIN BROOK Tonya Jones Salon Spa – English Village ALASKA FAIRBANKS Elements ARIZONA CHANDLER Aveda Experience Center – Chandler Fashion Center PHOENIX Aveda Experience Center – Paradise Valley Mall SCOTTSDALE Aveda Experience Center – Scottsdale Fashion Square TEMPE Aveda Institute – Phoenix TUCSON Aveda Experience Center – La Encantada GLENDALE Aveda Experience Center – Glendale Galleria Glendale Salonspa LOS ANGELES Aveda Experience Center – Beverly Center Planet Salon MISSION VIEJO Aveda Experience Center – Mission Viejo PLEASANTON Aveda Experience Center – Stoneridge Mall RANCHO CUCAMONGA Aveda Experience Center – Victoria Gardens SANDY SPRINGS Van Michael Nuovo Salon First Street HAWAII BOULDER Zinke Hair Studio UNIVERSITY PARK Nuovo Salon Cooper Creek HONOLULU Hoala Salon & Spa BROOMFIELD Centre Salon & Spa – Westminster VENICE Urban Designs by Avenue KAPAA Epic Hair Boutique WINDERMERE Salon Dulay KIHEI Making Waves Salon WINTER PARK Aveda Institute – Orlando IDAHO ARVADA Centre Salon CASTLE ROCK Copperfalls Spa DENVER Aveda Institute – Denver FORT COLLINS Trios Salon & Spa CONNECTICUT SANTA BARBARA Aveda Experience Center – Paseo Nuevo CALIFORNIA BREA Aveda Experience Center – Brea Mall THOUSAND OAKS Aveda Experience Center – The Oaks Mall CAPITOLA Emerald Iguana Salon VACAVILLE Hot Shots CORTE MADERA Experience Center – Village @ Corte Madera WALNUT CREEK Aveda Experience Center – Broadway Plaza Panache Hair Studio & Day Spa MERIDIAN Rain Salon & Spa ILLINOIS FLORIDA ATLANTA Aveda Experience Center – Lenox Square Mall CAPE CORAL Roots Salon Aveda Experience Center – Perimeter Mall DESTIN Avantgarde Salon–Commons Van Michael – Buckhead DELAWARE Code Salon Graeber and Co ALPHARETTA Van Michael REDLANDS Seasons Salonspa SAN FRANCISCO Aveda Experience Center – Stonestown Galleria PALM BEACH Aveda Experience Center – The Gardens Mall BOISE Aveda Experience Center GEORGIA GLASTONBURY Salon 22 RIVERSIDE Karen Allen Salon & Spa ORLANDO Aveda Experience Center – Florida Mall EAGLE Panache Hair Studio & Day Spa RANCHO MIRAGE Agape Salon & Spa SANTA CLARA Aveda Experience Center – Valley Fair Aveda Institute – Tucson SARASOTA Nuovo Salon at Landings COLOR ADO NEWARK Aveda Experience Center – Christiana Mall FLEMING ISLAND Salon 2000 HOLLYWOOD Drew James Salon KISSIMMEE M Salon Experience – The Loop MOUNT DORA Pure Salonspa SAINT PETERSBURG Beyond Salon and Spa FULLERTON Lux Salon Spa *Through Global Greengrant Fund for water-related projects since 2007. Van Michael – Midtown ARLINGTON HEIGHTS Bloom Salon BARRINGTON Ben E Salon Spa Van Michael Salon – Highlands BOLINGBROOK C’Zar Salon Spa CANTON Bambu Salon BURR RIDGE Keema Elements Salon CARBONDALE Salon Euphoria CUMMING Aria Salon Spa Shoppe – Forsyth MARIETTA True Aveda Lifestyle Salon Van Michael – East Cobb Vanason’s Hair Salon NORCROSS Van Michael CARY Modern Wave Hair Salon CHAMPAIGN Something You Salon & Spa CHICAGO Bellissima Donna Hair Salon & Spa Civello – North Ave Everything’s Relative Fox Hair Gordon In Lakeview Roki Boki Salon Salon V Tracy Adduci Salon DARIEN Wild Orchid Salon DEER PARK Avalon Salon & Day Spa DES PLAINES Headquarters Design Studio ELMHURST Salon Efthimia Day Spa FOREST PARK Bertuca Salon & Spa PALATINE Ross Salon & Blow Dry Bar BETTENDORF Salon Aria II WATERLOO Trio Salon PEORIA Pure Bliss Hair Studio & Day Spa CEDAR FALLS Jiva Salon Spa WEST DES MOINES Serenity Couture Salon & Spa ROCKFORD Lucette Shear Renewal Salon ROSELLE Velarde Salon & Spa SKOKIE Aveda Experience Center – Old Orchard Center GLENVIEW Gordon in the Glen WILMETTE Gordon in Wilmette GURNEE Salon Bliss INDIANA LA GRANGE PARK Symmetry Hair Salon LAKE ZURICH Daybreak Salon & Day Spa LOMBARD Feel Good Hair LOVES PARK B Alms Salon & Spa MOKENA Aesthetica Day Spa CORALVILLE Adeva Salon & Spa DAVENPORT Salon Aria + Spa ANGOLA Panache Salon Spa & Company INDIANAPOLIS Aveda Experience Center – Keystone at the Crossing Aveda Fredric’s Institute MADISON Mane Attractions MICHIGAN CITY Elle Salon SOUTH BEND Salon Nouveau WEST LAFAYETTE Evan Todd Salon & Spa DES MOINES Salon Spa W Trixie’s DUBUQUE Contempo Styling Salon Designworks Salon IDA GROVE Trendue Salon & Spa IOWA CITY Groovy Katz Salon & Spa Zen Salon and Spa JOHNSTON Adara Salon & Spa LARCHWOOD The Spa at Grand Falls NORTH LIBERTY Le Rêve Salon & Spa IOWA NAPERVILLE Paul Joseph Salon AMES Serenity Couture Salon & Spa The Loft by Belle Touche Salon & Spa NORTHBROOK Andreas Hogue Salon ANKENY Pure Salon OAK LAWN Everything’s Relative Vesta Salon & Spa URBANDALE Art of Life Salon & Spa OSWEGO Renew Hair Salon ANDOVER Sami Halaseh Andover Salon HUTCHINSON Hayden’s Salon & Day Spa MCPHERSON Integrity Salon & Spa SIOUX CITY Belle Touche of Morningside ASBURY Tonic Salon & Day Spa KANSAS LEAWOOD Xiphium WEST DUNDEE Spa Bleu GALENA Indulge Day Spa HOMEWOOD Jonathan Kane Salon & Spa Nadia’s Salon & Spa SOUTH BARRINGTON Spa Bleu WHEATON Namasté Lifestyle Salon & Spa HIGHLAND PARK Gordon in Highland Park CEDAR RAPIDS Elevate Salon & Spa OVERLAND PARK Par Exsalonce Par Exsalonce – Oak Park TOPEKA Aura Salon WICHITA Beehive Salon Eric Fisher Salon Planet Hair Pure Salon & Spa Salon Aspire Skin Essentials KENTUCKY ELIZABETHTOWN Ntouch Massage and Wellness Center FLORENCE Mi Salon Spa LEXINGTON Aveda Experience Center – Fayette Mall Joli Salon & Day Spa Rejuvenation Station Simply Blue Salon LOUISVILLE Aveda Experience Center – St. Matthews Mall Gentlemen’s Cut LOUISIANA BATON ROUGE Paris Parker – Je erson Paris Parker – Mall of Louisiana Paris Parker – Perkins Rowe HAMMOND Paris Parker MANDEVILLE Paris Parker METAIRIE Paris Parker – Lakeside Mall NEW ORLEANS Paris Parker – Canal Place Paris Parker Studio –Magazine Paris Parker – Uptown Continued on next page... MANKATO Liv Aveda Salon & Spa SAINT LOUIS Philip Johnson Salon & Spa MINNEAPOLIS Avant Hair & Cosmetics Salon & Spa at the Chase NEW YORK Fourteenjay Salon Fleur de Lis Parlor COLUMBIA Aveda Experience Center – Columbia Mall Juut Salonspa – Downtown Salon St. Louis Scott J Salons Kai Salon & Spa WEBSTER GROVES Naturally Pure MASSACHUSETTS Sanctuary Salonspa – Metro BRAINTREE Aveda Experience Center – South Shore Plaza The Chair WELDON SPRING Inspire Salon STATEN ISLAND Aveda Experience Center – Staten Island Mall NEW BRIGHTON Jb Cavour Salon Spa WILDWOOD Elle Salon WEBSTER Kpatricks PLYMOUTH New Re ections Salon MONTANA WILLIAMSVILLE Salon Allure MARYLAND ANNAPOLIS Aveda Experience Center – Annapolis Mall BURLINGTON Pyara Spa & Salon CAMBRIDGE Pyara Spa & Salon HUDSON Sereni Salon & Wellness Center LOWELL Allura Salon & Spa NEWTON Aveda Experience Center – Chestnut Hill Mall MICHIGAN ALLENDALE The Rouge Salon BUCHANAN Pure Rituals GRAND RAPIDS Je rey Richard Salon PLAINWELL Perfect Image Salon MINNESOTA BLAINE Aveda Experience Center BLOOMINGTON Aveda Experience Center – Mall of America Salon Oriana RAMSEY Gigi’s Salon and Spa ROCHESTER Lasata Salon & Spa Serenity Couture Salon & Spa SAINT CLOUD Daylily Spa Salon NEBRASKA GRAND ISLAND Elle Salon & Spa Juut Salonspa OMAHA Avant Salon & Day Spa The Secret Garden Spa NORTH CAROLINA CHARLOTTE Aveda Experience Center – South Park CORNELIUS Savvy Salon & Day Spa DURHAM Aveda Experience Center – Streets at Southpoint GOLDSBORO Panache Hair And Body Loft Novel Hair Salon And Spa RALEIGH Aveda Experience Center – Crabtree Valley Roar Beauty Parlor Larkspur Salon & Spa Urbane Salon & Day Spa NE VADA WASHINGTON Capelli Salon LAS VEGAS Aveda Experience Center – Town Square WINSTON-SALEM Aveda Experience Center – Hanes Mall Aveda Institute – Las Vegas Trendi Salon & Spa OHIO The Parlor ZIMMERMAN AshleyTaylor Salon Spa NEW HAMPSHIRE AVON Light Salon & Spa SARTELL Michelle Kenric Hair & Spa STILLWATER A’Salonna WHITE BEAR LAKE Revive Salonspa Salon Cheveux WOODBURY Salon Ultimo MISSOURI EDEN PRAIRIE Sanctuary Salonspa – Prairie Center CHESTERFIELD Ginger Bay Salon And Spa ISANTI Willowbridge Salon GREAT FALLS Studio Montage HASTINGS Avani Day Spa & Yoga Studio CAPE GIRARDEAU Belladona Salon Spa & Boutique HUGO Adevia Spa Salon Sanctuary Spa & Salon SAINT PAUL Estetica Salon & Day Spa CHAMPLIN Kai Salon Sanctuary Salonspa – Prairie Village BILLINGS Rituals NEW YORK Lalo Salon EUREKA Elle Salon and Spa INDEPENDENCE Salon Ami Day Spa Dark Horse Salon & Spa WINDHAM Soleil Salon & Spa NEW JERSEY SHORT HILLS Aveda Experience Center – Short Hills Mall SOUTH AMBOY Talkin’ Heads VORHEES Rizzieri Aveda School for Beauty & Wellness NE W ME XICO LAKEVILLE Body & Sol KANSAS CITY Par Exsalonce – Zona Rosa ALBUQUERQUE Aveda Institute – New Mexico Sonrisa Salon LITTLE FALLS Fresh Hair Professionals KIRKWOOD Ginger Bay Salon and Spa Mark Pardo Hair Skin Body – Coors Bypass MAHTOMEDI Jessie Tomme Salon LEBANON Hairy’s Salon Mark Pardo Hair Skin Body – Nob Hill LEES SUMMIT Salon Ami Mark Pardo Salon Spa – Edo Mark Pardo Hair Skin Body – Juan Tabo BEACHWOOD Aveda Experience Center – Beachwood Place CENTERVILLE Pure Elements Salon and Spa Square One Salon & Spa CINCINNATI Aveda Experience Center – Kenwood Towne Centre LORAIN A David Anthony Salon & Day Spa LYNDHURST Ladies & Gentlemen Legacy MENTOR Ladies & Gentlemen Salon & Day Spa NEW ALBANY Square One Salon & Spa ROCKY RIVER Brown Aveda Institute SYLVANIA Laluna Salon & Day Spa WASHINGTON TOWNSHIP Square One Salon at Oak Creek WEST CHESTER Aveda Fredric’s Institute OKLAHOMA TULSA Aveda Experience Center – Woodland Hills Mall Ihlo Salon & Day Spa – South Memorial Ihlo Salon & Day Spa – Utica Square OREGON ASHLAND Be Cherished BEAVERTON Dosha Salon Spa CANNON BEACH Stephanie Inn Spa EUGENE Gervais Salon – 5th St. Market HAPPY VALLEY Dosha Salon Spa – Clackamas PORTLAND Aveda Experience Center – Pioneer Place Aveda Institute – Portland PENNS Y LVA NI A Bene t Salon and Spa KING OF PRUSSIA Aveda Experience Center – King of Prussia Mall COLUMBUS Aveda Experience Center – Polaris Fashion Place LEHIGHTON The Seventh Moon Wellness Spa DAYTON Square One Salon & Spa PHILADELPHIA Art + Science FAIRLAWN Aveda Experience Center – Summit Mall Aveda Experience Center – Liberty Place Jean Madeline Aveda Institute PHILIPSBURG Night & Day Salon & Spa RHODE ISLAND PROVIDENCE Rosebud SOUTH DAKOTA BROOKINGS Sun ower Salon & Spa SIOUX FALLS Belle Touche Bryant Salon & Spa Hair Essence Vanessen’s Hair Design TENNESSEE MEMPHIS Pavo Salon Pavo Salon – Central Rachel’s Hair Designs NASHVILLE Aveda Experience Center – The Mall at Green Hills True Blue Salon TEXAS LUFKIN Bella Salon & Boutique of East Texas LYNNWOOD Aveda Experience Center – Alderwood Mall MISSOURI CITY Milagro Salon SEATTLE Aveda Experience Center – University Village NEW BRAUNFELS Gaston’s Salon & Spa PLANO Avalon Salon – The Shops at Legacy RICHMOND Zena Salon Spa SAN MARCOS Akya SHENANDOAH Aveda Institute – Houston UTAH DRAPER Rooted Salon & Spa MURRAY Centre Salon Fashion Place Chroma Salon & Spa Gary Manuel Aveda Institute Gary Manuel Salon Gary Manuel Studio SILVERDALE Seaport Salon & Spa SPOKANE Aveda Experience Center – River Park Square TUKWILA Aveda Experience Center – Southcenter VANCOUVER Aveda Institute Portland – Vancouver Campus WISCONSIN ALLEN Tangerine Salon PARK CITY PuraVida Lifestyle Salon APPLETON Salon Aura – Calumet ARLINGTON William Edge Salon VERMONT BROOKFIELD Aveda Experience Center AUSTIN Bradz Salonspa BURLINGTON Stephen & Burns Salon & Spa Jackson Ruiz Salon ESSEX JUNCTION O’Briens – Essex Jackson Ruiz – Seaholm VIRGINIA Maximum FX Circle C Ranch CEDAR PARK Breeze Salon & Day Spa ARLINGTON Aveda Experience Center – Pentagon City COLLEYVILLE Elixir Salon & Daymaker BURKE Beau Totale Salon & Spa COMFORT Scott & Co HENRICO Salon 33 COPPELL Tangerine Salon & Spa MCLEAN Aveda Experience Center – Tysons Corner MUSKEGO Haven Salon + Day Spa NEW BRUNSWICK NEENAH Salon Aura of Neenah DIEPPE Aveda Experience Centre – Champlain Mall ONALASKA Ultimate Salon & Spa MONCTON Nakai Spa Salon Studio OSCEOLA Studio A Salon Spa SAINT JOHN Element 5 Spa SAINT FRANCIS Lovely NOVA SCOTIA SHEBOYGAN Entourage Salon & Spa AMHERST Damaris Spa & Wellness Center Nouvelle Salon & Day Spa ONTARIO SHEBOYGAN FALLS Salon 511 MISSISSAUGA Aveda Experience Centre– Square One STURGEON BAY First Impressions Hair Studio SUN PRAIRIE MCV Salon & Spa THIENSVILLE Tres Jolie Solace CANADA OAKVILLE Civello Salon Spa Salon Venere OWENSOUND Mane Street Hair Styling OTTAWA Aveda Experience Centre ALBERTA PERTH Parkside Spa DELAFIELD Craig Berns Salon & Spa CALGARY Diva SalonSpa – Country Hills ST. CATHARINES Storm Hair Group DE PERE Dame Salon Spa Diva SalonSpa –Market Mall EAU CLAIRE Estilo Salon FITCHBURG Ecco Salon EDMONTON Aveda Academy – Edmonton LETHBRIDGE Brio Salon BRITISH COLUMBIA TORONTO Civello Salon Spa –Queen Civello Salon Spa –Rosedale QUEBEC LAVAL Aveda Experience Centre GREEN BAY Tranquility Spa BURNABY Trinity Salon & Spa HARTFORD Salon East Salon & Spa KAMLOOPS Changes Hair Studio HARTLAND Kirsten Salon KELOWNA Europa Salon & Spa MARTENSVILLE Dahlia Salon & Spa NORTH CHESTERFIELD Salon Del Sol II – Short Pump JANESVILLE A. Glo Spa & Salon Co. Zahra YUKON JEFFERSON Be Hive Hair Salon WHITEHORSE Elements Esthetic Studio Tangerine Salon RICHMOND Mango Salon VANCOUVER Eliane’s Hair & Spa DENTON Davanti Salon & Spa WILLIAMSBURG Posh Salon KENOSHA Gemini Salon & Spa GEORGETOWN Breeze Salon & Day Spa WASHINGTON Moda Bella Salon And Spa BELLEVUE Aveda Experience Center – Bellevue Square Salon On Sixth Alan Murphy Salon BELLINGHAM Blessings Salon Spa MADISON Aveda Institute – Madison Aveda Experience Center – Houston Galleria IV COUPEVILLE The Seaside Spa & Salon Cinema Hair Studio LAKE FOREST PARK A Better Day Salon MILWAUKEE Institute of Beauty & Wellness DALLAS Artistic Salon Spa Avalon Spa & Salon – West Village HIGHLAND VILLAGE Tangerine Salon HOUSTON Josephine’s Day Spa & Salon KATY Aurea Salon & Spa ©Aveda Corp. LAKE GENEVA Jasmine Salon & Spa Neroli Salon & Spa Neroli Salon & Spa – 3rd Ward VERNON Spruce Salon and Spa MONTREAL Aveda Lifestyle Montreal Salon Spa SA SK ATCHE WAN C ON T E N T S October 2017 features 29 Eat Smart, Waste Less Stop throwing away perfectly good food—and money—with these tips and recipes for bringing new life to leftovers. By Liz Krieger 40 This Is What Seva Looks Like You don’t need endless funds or free time to give back in meaningful ways. Get inspired to do good today by this year’s Good Karma Award winners. By Meghan Rabbitt 74 Infuse your yoga with energy and strength with this science-backed hybrid practice. 74 By Tasha Eichenseher Sequence by Koya Webb YOGA JOURNAL . CO M / 4 / O CTO BE R 2017 AMANDA FRIEDMAN Just Add Intensity long on protection for even the shortest of shorts. 1 UP TO Wear what you want. % CONTENTS OCTOBER 2017 24 19 51 22 Stuff We Love 55 Yogapedia Five buys that make for good karma. Open your hips and hamstrings as you move from Supta Padangusthasana to Ardha Chandra Chapasana with Amy Ippoliti, co-founder of 90 Monkeys. live well 24 Beauty Tap the properties of healing stones with these gem-infused products. 26 Flex Table Sample three healthy, creative dips that make crudités much more tantalizing. in every issue 8 Get More YJ 12 Conversation 14 Consider This 102 Living Well/Classifieds 103 Yoga Pages 104 Take Om Home 62 Anatomy Tight IT band? Read this before you break out that foam roller! 69 Home Practice Rise above stress and take change in stride with this sequence for cultivating contentment from Mukti Yoga teacher Heather Archer. 85 Master Class Discover restorative yoga’s power to help you overcome indecision and see possibility with Colleen Saidman Yee. YOGA JOURNAL . CO M / 6 / O CTO BE R 2017 on the cover 69 16 poses to soothe an anxious mind 55 Open your hips and hamstrings 74 Energize! 7 poses to give you a boost 40 Small steps, big impact: How yoga changes lives 62 Alignment tips for pain relief 62, 69 85 Home practices to feel your best Poses to balance body & mind cover credits Amy Ippoliti in Pincha Mayurasana, variation (Feathered Peacock Pose); photographed by Jeff Nelson. Stylist: Jessica Jeanne Eaton; hair/makeup: Ashley Smith; top and bottoms: Prana CLOCKWISE FROM TOP: JENNIFER OLSON; JEFF NELSON; COURTESY OF SANARA; JEFF NELSON 85 Plant power for a better you. ® Lovingly created by herbalists and rigorously tested for quality by botanical experts, our herbal teas help you soothe, relax and restore your way through any day. Serving people, plants and planet since 1974. ©2017 Traditional Medicinals 170711 GET MORE Education that Liberates Mark your calendar now with these can’t-miss offerings! Located in the redwoods overlooking Monterey Bay near Santa Cruz, CA YOGA YOGA TEACHER TRAINING YTT200 / YTT300 / Prenatal NEW YEARS RETREAT Dec 28, 2017 - Jan 1, 2018 AYURVEDA HEALING WITH AYURVEDA Oct 27-29, 2017 HEALTH COUNSELOR Begins Feb 2018 AYURVEDA & YOGA THERAPY Begins Mar 26, 2018 COMMUNITY YOGA SERVICE LEARNING 3 Month Residential Program Dec 5, 2017 - Mar 11, 2018 Mount Madonna institute Ayurveda: 408.846.4060 Yoga: 408.846.4095 MountMadonnaInstitute.org Subscribe to Yoga Journal by September 30 and you could win a free Master Class membership (retail value: $365; learn more at yogajournal.com/master class). Winners will be announced on October 1—in time for the webinars featured here with Carrie Owerko and Colleen Saidman Yee, which are exclusive to Master Class members. Enter to win at yogajournal.com/newsubs. NOVEMBER 29 Join Colleen Saidman Yee, author of Yoga for Life, for a peace-infusing practice inspired by her six-week online Master Class, “Restorative Yoga.” You’ll get a taste of yoga’s power to help us balance emotion and become more receptive to the bright beauty around us, plus an opportunity to ask Saidman Yee questions directly. Don’t miss this calming practice— perfectly timed to help combat holiday stress! 3 » OCTOBER 9–13 Yoga Journal’s 2017 Live Be Yoga Tour is rolling home. After covering more than 15,000 miles and 20 cities in six months, we’re celebrating a fun and successful trip on our home turf in Boulder, Colorado—and you’re invited to the party! Join us for an exclusive yoga class, gift bags, giveaways, tour highlights, and a meet-and-greet with our intrepid ambassadors Rosie Acosta and Brant Williams. For more details and info on how to register, visit livebeyoga.com. 4 YOGA J OURNAL . CO M / 8 / O CTO BE R 201 7 2 OCTOBER 28 Study online in real time with a webinar from senior Iyengar Yoga teacher Carrie Owerko, one of the nine teachers featured in Yoga Journal’s yearlong Master Class membership program. Her six-week Master Class—“Iyengar Alignment Principles”— explores the fun side of Iyengar Yoga’s fundamentals, and in this webinar she’ll creatively dissect a sequence that reﬁnes alignment and allows for more freedom of movement. FROM TOP: JEFF NELSON; ZEV STARR-TAMBOR; CAROLINA GROPPA 1 SEPTEMBER 1–30 OWN THE MORNING ™ and a full B-vitamin complex to support metabolism and energy.* Available in Women’s, Women’s 50+, Men’s, Men’s 50+ and Children’s formulas. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ‡Alive!® Multi-Vitamins provide 150 mg fruit/vegetable powder in each serving. See the light in you Carin Gorrell editor in chief Kristen Schultz Dollard strategic brand director EDITORIAL Good, to go. senior editor & content manager of online education Tasha Eichenseher senior editors Meghan Rabbitt, Amanda Tust associate editor Elizabeth Marglin copy editor Lindsay Tucker contributing medical editor Timothy McCall, MD proofreader Laurel Kallenbach researchers Nancie Carollo, Melinda Dodd, Maya Dollarhide, Cathy Garrard, Hannah Lott-Schwartz, Mitra Malek, Virginia Pelley, Lisa Rogal, Joy Wingﬁeld contributing editors Roger Cole, Jason Crandell, Kate Holcombe, Sally Kempton, Judith Hanson Lasater, Ray Long, Richard Miller, Richard Rosen, Asha Wolf editorial intern Rachel Aweida ART art director Melissa Newman associate art director Abigail Biegert DIGITAL consumer marketing director Collin Stewart associate digital director Patty Hodapp email marketing manager Rebecca Schmidt senior digital editor Jessica Levine digital marketing manager Rachel Schilling editorial web producer Bridget Creel senior marketing manager teachersplus Deanna Michalopoulos contributing editor Jennifer D’Angelo Friedman Kim Paulsen general manager Melissa McCarthy Strome publisher GENERAL ADVERTISING national endemic director Wesleigh Roeca (415) 624-9459 midwest sales Cookman Campbell (847) 846-5527 west coast sales Kathleen Craven (415) 380-9642 northeast & colorado sales Kelsey LaPort (631) 662-4228 detroit sales Rick Bald (312) 315-5109 MARKETING & COMMUNICATIONS executive director, marketing & creative services Greg Brenton director of corporate communications Dayna Macy (415) 591-0729 integrated marketing manager Lindsey Carrier senior marketing designer Tanya Cantu marketing & sales associate Kaitlyn Brennan CONSUMER MARKETING group circulation director Jenny Desjean group circulation manager Angela Martinez circulation analyst John Lorenz online marketing manager Lisa Milner ACCOUNTING accounting manager Kelly Baumgardener (858) 652-4243 INTERNATIONAL EDITIONS director of international licensing Dayna Macy EDITORIAL OFFICES 5720 Flatiron Parkway, Boulder, CO 80301 phone (303) 253-6300 subscription customer service (800) 600-9642 yogajournal.com EVENTS events manager Taryn Crowder PRODUCTION group production director Barb Van Sickle prepress manager & color specialist Joy Kelley ad coordinator Cossette Roberts Now it’s even easier to enjoy the goodness of whole grain oatmeal just about anywhere, thanks to Bob’s Red Mill Gluten Free Oatmeal Cups. The convenient grab-and-go, carry- anywhere cups feature hearty and healthy blends of whole grain gluten free oats, flaxseeds, chia seeds, fruits, nuts and spices. Available in four delicious flavors and ready in only three minutes—just add hot water or pop it in the microwave. B OBSRE DM I L L . C O M PRESIDENT & CEO Andrew W. Clurman SENIOR VICE PRESIDENT, CHIEF FINANCIAL OFFICER & TREASURER Michael Henry VICE PRESIDENT, CHIEF INNOVATION OFFICER Jonathan Dorn CHIEF FINANCIAL OFFICER, HEALTHY LIVING GROUP Tom Urbanski EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox VICE PRESIDENT, HEALTHY LIVING GROUP Kim Paulsen VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, RESEARCH Kristy Kaus VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz AIM BOARD CHAIR Efrem Zimbalist III © Cruz Bay Publishing, Inc. LOGO LICENSING, REPRINTS, AND PERMISSIONS Contact Brett Petillo, Wright’s Media: (877) 652-5295, firstname.lastname@example.org Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. To remove your name from promotional lists, for changes of address, and for any other subscription matters contact: Yoga Journal, PO Box 420235, Palm Coast, FL, 32142-0235. E-mail the subscription customer-service department: yogajournal@emailcustomerservice. com. Call subscription customer service, Mon–Fri 7 a.m.–12 a.m. EST; Sat–Sun 9 a.m.–6 p.m. EST: (800) 600-9642 or (386) 246-0197 from outside the United States. All issues of Yoga Journal are now available on microﬁche from ProQuest, 300 N. Zeeb Rd, Ann Arbor, MI 48016. Copyright 2017 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen. YOGA J OURNAL.C O M / 10 / O CTO BE R 20 17 FUEL BETTER . 20g PROTEIN/SERVING VEGAN GLUTEN FREE PROBIOTICS OMEGA 3S HIGH FIBER RICH IN IRON B OBSRE D M I L L . C O M your active life. Add a scoop to your shake or smoothie for a nourishing boost of plant-based protein, soluble fiber and beneficial probiotics, without a bunch of extra junk like synthetic vitamins or artificial sweeteners. Everything you need, nothing you don’t. It doesn’t get much simpler than that—and we think that’s just how it should be. CONVERSATION WITH CARIN GORRELL, EDITOR IN CHIEF Let’s be honest Yoga Teacher Amy Ippoliti talks seva (our theme this month), yoga trends, and ﬁnding happiness. It was my fantasy as a child to see animals underwater, to explore that world. I thought I would be a marine biologist, but that didn’t work out. I was lucky to meet Taro Smith, my partner, later in life. He was part of a network of some of the country’s most powerful marine conservationists and activists. When they began photographing humans with animals underwater to illustrate our interspecies connection and I saw the images, I said, “We really should photograph marine animals with humans doing yoga!” I began training, and we got started. It’s been amazing; the images are still going viral. People get inspired, they start asking questions, and as they get educated, they’re more inspired to protect the animals they love. (Check out Taro’s underwater images of Amy doing yoga alongside manta rays, sea turtles, and more at tarosmith.com.) I feel like the majority of people on the planet are not operating at their fullest potential, and they’re not always happy. So my mission as a teacher is to help wake people up to their potential, to help them live an embodied and conscious life. Yoga has the power to help make people figure out how to have a happy and conscious life, and one that’s going to help make the world a better place for all of us. The trend in yoga that I hate most right now is that studios are not paying educated teachers what they’re worth, and they’re not prioritizing putting teachers with 500 hours or more of training on the schedule. In the studios that are hiring teachers at the higher level, the quality of the yoga shows, and there’s a generosity there. I wish we could find a business model that supports teachers who have more education. Ultimately, it’s the students who suffer. Teacher trainings don’t give students enough training on how to conduct themselves as entrepreneurs. Part of the problem is that so many people take a teacher training just to deepen their practice, not to become a teacher; in turn the instructors don’t provide enough professional training. Then you have a bunch of graduates who see yoga as a hobby, and others who do want to make a living by teaching but don’t have the tools. That’s essentially why Taro and I started 90 Monkeys [an online resource for yoga professionals] and wrote our book, The Art and Business of Teaching Yoga—to offer the professional training teachers need. The words I live by: “You are the company you keep, so keep great company.” I learned this from my teacher, Douglas Brooks, and it’s always true— it’s never not true. YOGA JOURNAL. CO M / 12 / O CTO BE R 2017 PHOTO: JEFF NELSON; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: MODEL’S OWN We can all get so self-obsessed. I used to be in my own bubble, really worried about what others thought of me. Sometimes it takes the action of doing something like seva (selfless service) to get out of that self-obsession. My Nonnie showed me that. She was always a very generous person, giving compliments, money, or her time to help others. Even up until the end, she was doling out sweet kindness. When she lost her ability to do that, when she didn’t have the energy to speak anymore, she slipped into unconsciousness. That was a huge eye opener for me: Giving back was her life’s purpose; seva makes you happy. CONSIDER THIS How do you fold seva, or self less service, into everyday life? “I share the magic of sounds and vibrations with my community so they may receive the beneﬁts of this amazing remedy that elevates our well-being.” Willka T’ika Children’s Fund “Our children are our future and the leaders of our next generation, so I volunteer each week to teach children about holistic health and plant-based nutrition. We practice meditation and yoga and make smoothies together.” Yoga teacher and certiﬁed sound therapist at Sanará in Tulum, Mexico; try her tips for ﬁnding unity through sound on page 104 “Rescuing neglected or hurt animals has always been close to my heart. I carry a leash and treats in my car, always stopping to help any animal in need. I might foster them until their light returns, and then I ﬁnd them a forever home.” Heather Archer Koya Webb Yoga teacher and co-founder of Mantra Muse; practice her sequence for overcoming challenges on page 69 Yoga teacher and international holistic-health coach; build strength with her on page 74 700+ Students of Subsistence Farming Families in 5 Communities Pre-School through University “I ﬁnd seva to be an act that merges karma (action) and bhakti (devotion, love) yoga. I create love notes that say, ‘You matter and I care,’ and snail-mail them to friends. I also make homemade ghee, that I chant mantra into, for my friends. And I randomly smile and say ‘hi’ to people—which seems so silly, but these days it’s rare that we connect eye to eye, or see another human, heart to heart.” Education & General Wellness Lead or join a wellness retreat to Machu Picchu & exchange with a Quechua school. 888.737.8070 Jess Frey www.willkatika.com Kripalu Yoga teacher at Kripalu Center for Yoga & Health WINNER 2017 YOGA JOURNAL.CO M / 14 / O CTO BE R 20 17 CLOCKWISE FROM TOP LEFT: AMANDA FRIEDMAN; COURTESY OF SANARA; IAN SPANIER; COURTESY OF DORI COSTELLO Alessandra Montana y r n down BEING MIGHT NOT BE THE ONLY REASON YOU’RE MANY WOMEN HAVE LOW IRON LEVELS AND DON’T KNOW IT. Clinicall y proven to increase iron levels,† our Blood Builder ® delivers gives iron along with whole foods, like non-GMO beets from Stahlbush Island Farms, making it easy to It helps you comb at fatigu e and diges t and non-c onsti patin g (there, we said it). your way.* you back the power you need to get through whateve r the day throws IS BLOOD BUILDER RIGHT FOR YOU? BloodBuilder.com Available at your natural products retailer. † Study details at BloodBuilder.com. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Stahlbush® is a registered trademark of Stahlbush Island Farms, Inc. ©FoodState, Inc. 2017 SPECIAL ADVERTISING SECTION Wellness On the Road The Tour has crisscrossed the U.S. over the last 6 months, exploring the culture of yoga in cities large and small. Life on the road is ﬁlled with amazing adventures and beautiful friendships, as well as a unique set of challenges that living out of a suitcase can bring. Whether your next adventure is 2 days or 2 months, here are tips to keep you healthy and living vibrantly! EXPERIENCE The gift of travel is that you enrich EXERCISE Finding time for regular exercise is yourself through experience. We often pack our agenda difﬁcult, but it’s one of the best ways to reduce your stress and try to capture every moment through photography, while traveling, keeping you healthy and happy. Make limiting our ability to be truly present. Having the time for it even if it’s not your typical practice. Seek out a mindfulness to be in the moment is key to an incredible recommended studio in your area, and (a favorite of the experience. It’s a beautiful thing to take a picture in Tour) use the early morning as an opportunity to take a your mind, have it belong to you, and allow it to ﬂoat run or long walk through the city. There is absolutely no away without being attached. better way to experience a new location than on foot! FOOD Experiencing new cultures often begins and SUPPLEMENTATION Supplementation is a ends with food. Being adventurous with your palate lets necessity when traveling. We’re far less conscious of the you tap into each place, and create memories with one nutrients we’re consuming when eating out. Make sure of our strongest senses. If you’re traveling for more than you’re covered with an optimal supplement plan before a few days though, it can wreak havoc on your plans for you leave. Nothing makes a travel a healthy diet. A great rule of thumb: if your food choice experience even better than being is something you’d ﬁnd easily at home, and isn’t healthy, at your best, so stock up on Solgar’s choose something lighter. But when those moments of Multivitamin VM 75, Full Spectrum deliciously interesting regional cuisine appear, dive Curcumin (great for supporting joint in with no guilt! health with a regular yoga practice), and a probiotic Probi 30.* For those times when you need a boost Solgar is a proud sponsor of the 2017 Live Be Yoga Tour. For of energy we love Solgar Energy more than 65 years, Solgar has supported the health and well- Kicks!* Solgar’s line of top quality being of those who strive to live vibrantly every day. Our ongoing supplements has been a life-saver mission is to create wellness oriented supplements and innovative throughout the Tour! ® products with the highest quality and nutritional beneﬁts. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. SPECIAL ADVERTISING SECTION Now, Solgar unlocks the power of curcumin like never before. ©2017 Solgar, Inc. More active. 185 times better bioavailability. Faster absorbed. * That’s the difference with Solgar ® Full Spectrum Curcumin. For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. * The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Compared to native curcumin extract. IMMERSE YOUR SKIN WITH MARINE FLOWER PEPTIDES Smart Collagen+ Complex Doubles collagen density to visibly lift and ﬁll wrinkles* Éminence products are available for purchase at our partner spa locations. Visit www.eminenceorganics.com to locate a spa near you. L IV E well Stronger together Hala Khouri reﬂects on the meaning of seva. WHEN I WAS A NEW TEACHER, I vol- RAWPIXEL.COM/SHUTTERSTOCK unteered to teach yoga to teen girls at a Boys & Girls Clubs location in Venice, California. In addition to yoga, we’d also do art projects and talk about issues that affect young adults, such as low self-esteem. Negative body image had been a big struggle for me as a teen, and I’ve often thought about how learning yoga back then would have helped me regulate my emotions and reframe my insecurities. So, I made body image the theme of one of our classes and devised an art project to help the girls honor and love their bodies just as they were. Armed with poster board, pastels, and stacks of magazines containing inspirational messages about self-love, I opened the class with some questions I thought would segue to my planned project: “How do you feel about your body?” “Do you ever try to change the way your body looks?” The girls—who were all different shapes and sizes—only stared at me with confused expressions and then unanimously responded with statements like, “I love my body;” “My continued on page 20 YOGA JOURNAL . CO M / 19 / O CTO BE R 2017 STRONGER TOGETHER LIVE WELL PURE BLACKB E RRY SMASH BY MARCUS SAMUELSSON FOR PURE LEAF TEA HOUSE COLLECTION Serves 2 For the drink: 4 blackberries muddled ⅛ cup Thyme Simple Syrup ¼ cup Pure Leaf Tea House Collection Black Tea Wild Blackberry & Sage ½ oz lemon juice 1 ½ oz bourbon 3 ounces sparkling water or gingerale Directions: Combine all ingredients in a large shaker. Shake and double strain over fresh ice. Garnish with a skewer of fresh blackberries. For alcoholic version: Add 1 oz four roses bourbon. For the thyme-infused simple syrup: 1 cups water ½ cup sugar 1 fresh thyme sprigs Directions: In a saucepan over low heat, combine the water and sugar, stirring until the sugar has dissolved. Remove from the heat and add the thyme sprigs. Let steep for 10 minutes, then cool to room temperature before using. Place the unused simple syrup in a sealed container and store in fridge for up to 2 weeks. Virgin Version: Double the amount of tea and serve without bourbon. TIP: Infusing a simple syrup with herbs, such as thyme, basil, rosemary is a great way to add another ﬂavor to your iced tea, your cocktails or marinades at home. ©2017 PURE LEAF and TEA HOUSE COLLECTION are trademarks of the Unilever Group of Companies used under license. that no one is free until everyone body’s amazing.” I was shocked and is free. How can I enjoy the privileges embarrassed that I’d come in acting afforded to me knowing that not evlike an expert on an experience that eryone else has the same privileges? was different from my own. I hastily Or worse, that some of my privileges scrapped the art project and went come at the cost of the well-being straight to practicing yoga. of others? It can feel overwhelming Looking back, I recognize the to think about these things, but if deep impact those girls had on me. I want to continue my seva work, They showed me the importance of it is necessary. It has also led me to setting out to help others, not from redefine, or at least reinterpret, a place of distance or separation, but the word seva. rather by making a connection with While the direct translation of people, getting curious about their seva is “selfless service,” I’ve come to experience, and staying open before deciding what to offer. It’s a lesson that comes to bear for me all the time. Hala Khouri For instance, a few years ago I was asked to offer counseling and information on trauma to a group of gang interventionists, all former gang members who had struggled with addiction, violence, and incarceration. Their life experience was completely foreign to me. I grew up in an upper-middle class, white community where people who struggled with drugs were sent to realize that there is no such thing. rehab, not thrown in jail. Most people in my community had stable jobs It’s vital that we let our interactions with people touch into our own vuland felt protected by law enforcenerability. Otherwise, we inadverment, not targeted by them. So, tently create separation and even before starting counseling or offera hierarchy—which foolishly implies ing self-care techniques, I knew I we are the one with something to ofneeded to listen more than I spoke. fer. True service is about acting in a Their stories of resilience, perseverway that recognizes the humanity in ance, pain, forgiveness, and faith each of us, despite our differences— were incredible. But I never would a way that acknowledges the pain have heard them if I’d positioned and the strength we share and sees myself as an outside expert. everyone as deserving access to I often refer to this quote from basic human needs. Ultimately, it Lilla Watson, an Aboriginal elder is our mutuality that will allow us and social-justice activist in Austraall to heal. lia: “If you have come to help me, you are wasting your time. If you have come because your liberation Hala Khouri is a yoga teacher is bound up with mine, then let us and somatic counselor in Venice, work together.” When Watson said California, and co-founder of Off that our liberation is bound, I bethe Mat Into the World. lieve she was speaking to the fact YO GA J O U R NA L . CO M / 20 / O CTO BE R 20 17 ROBIN CLARK continued from page 19 WELCOME TO THE TEA HOUSE. PREMIUM ORGANIC TEA. EXQUISITE INGREDIENTS. EXTRAORDINARY TASTE. Also available in these ﬂavors: Sicilian Lemon & Honeysuckle • Valencia Orange Peel • Wild Blackberry & Sage ©2017 PURE LEAF and TEA HOUSE COLLECTION are trademarks of the Unilever Group of Companies used under license. STUFF WE LOVE LIVE WELL 1 Good buys Whether you’re shopping for yourself or for a loved one, these products make for good karma—they’re all made by companies that give back in meaningful ways. By Elizabeth Marglin 1 Help fight breast cancer with Manduka’s Project: Om Yogitoes mat towel featuring artwork from Chicago tattoo artist David Allen, who is renowned for his work tattooing over mastectomy scars of breast cancer survivors. All proceeds benefit the Susan G. Komen Foundation’s Bold Goal, which aims to cut the current number of US breast cancer deaths in half by 2026 ($100, manduka.com). 2 2 Studded with earthy stones like lava and howlite, Bali Malas’ Warrior Mala and Warrior Bracelet were designed by Robert Sturman, a yoga photographer and an OMbassador for the brand, whose photographs of practicing veterans helps to raise awareness of yoga’s healing benefits. Twenty percent of mala and bracelet sales support yoga programs for veterans, such as Warriors at Ease, Connected Warriors, and Veterans Yoga Project ($78 and $30, balimalas.com). 3 4 4 Handwoven with Love’s Triangle Bucket Tote is fair trade and handmade in Haiti using ancient weaving techniques and eco-friendly dyes. Each sale supports the Haiti Design Co-op, which offers financial stability to local artisans through employment and training ($49, handwovenwithlove.com). 5 Organic India’s Tulsi Turmeric Ginger Tea combines stress-relieving tulsi (holy basil) and warming, immune-supporting spices in a delicious pre- or postyoga brew—one that also helps support India’s environmental and social future. This conscious company is committed to regenerative agriculture, a set of holistic practices that aims to rebuild soil health and crop resilience, while employing thousands of small-family farmers and widows, allowing them to earn fair wages ($6, us.organicindia.com). YOGA JOURNAL.CO M 5 / 22 / O CTO BE R 2017 PHOTOS: JENNIFER OLSON; PROP STYLIST: NICOLE DOMINIC 3 3Strands Shop provides job opportunities, trade skills, and sustainable income to survivors of human trafficking and those at risk, teaching them to create handmade accessories. This lightweight, cotton-silkblend fringe scarf, made by artisans in Vietnam, is a perfectly light layer for crisp fall days and comes in an array of vivid hues ($14–$20, 3strandsshop.com). Inhale… Exhale… Indulge. Satisfy your sweet tooth with nutrition you can feel good about. So you can focus on the sounds of your breath, not your stomach. Visit us at balance.com to see our full line of ﬂavors. © 2017 Balance Bar Company BEAUTY LIVE WELL Healing stones 1 AMETHYST FOR TRANQUILITY 1 Soak worries away with So Posh Beauty’s Amethyst Gem-Stone Bath Crystals. Its mineral-rich Dead Sea salt granules nourish skin, while the soothing aroma of dried lavender complements amethyst’s powers to boost awareness and ease anxiety ($32, soposhbeauty.com). JADE FOR WISDOM 2 Give yourself a mini facial with Gemstone Organic’s Organic Jade Face Créme. Mint-green jade may help with managing emotions and trigger self-reflection. Plus, refreshing, earthy vetiver essential oil clears pores, thanks to its antibacterial and antioxidant properties ($37, gemstoneorganic.com). 2 3 4 SUNSTONE + CITRINE FOR ENERGY 3 Think of Aquarian Soul’s Sunstone and Citrine Body Oil as sunshine in a bottle. Invigorating sunstone and citrine are said to tackle lethargy and lift spirits, while copper-toned mica pigment gives your skin a subtle, healthy glow ($40, shopaquariansoul.com). ROSE QUARTZ FOR LOVE 4 Sandoval’s Peace Aromatic Concentrate is infused with rose-quartz crystals to stimulate the heart chakra. This harmonious blend of essential oils includes palo santo, which means “tree of life” and is believed to help release negative energy, opening up your heart ($60, studiosandoval.com). 5 TOURMALINE FOR STABILITY 5 Herbivore’s Brighten Pineapple Enzyme + Gemstone Instant Glow Mask works overtime: fruit enzymes and rice powder leave skin velvety and bright, while micronized white tourmaline targets the crown chakra and is said to ignite confidence and banish fear ($48, shopomon.com). YOGA JOURNAL. CO M / 24 / O CTO BE R 2017 PHOTO: JENNIFER OLSON; PROP STYLIST: NICOLE DOMINIC Gems and crystals aren’t just eye candy; they’re also said to bestow healing properties on contact. Tap their powers with these gem-infused products for face and body. By Yelena Moroz Alpert FLEX TABLE LIVE WELL VEGETARIAN PESCATARIAN VEGAN green goddess tzatziki smoky red pepper dip creamy cashew-turmeric dip SERVES 3 SERVES 3 SERVES 3 Greek yogurt replaces sour cream in this classic Greek dip (delivering nearly triple the protein) while fresh herbs lend bright ﬂavor without added calories. The result: a light and tangy dip that’s surprisingly satiating. Chipotle peppers and anchovies add umami ﬂavor for heartiness with a hint of comfort in this savory spin on romesco sauce. Turmeric contains anti-inﬂammatory curcumin, a powerful antioxidant that helps ﬁght free radicals and disease. Adding black pepper and olive oil boosts curcumin’s bioavailability by as much as 2,000 percent. 1 ¼ 2 1 1 1 1 Persian cucumber, peeled and shredded tsp salt garlic cloves, minced cup plain Greek yogurt tbsp fresh dill, minced tbsp fresh mint, minced tbsp fresh parsley, minced, plus 1⁄8 tsp for garnish In a colander, toss cucumber with salt, and let sit, 15 minutes. Gently squeeze cucumber with your hands to remove excess water. In a bowl, combine cucumber, garlic, yogurt, dill, mint, and parsley; stir to combine. Serve immediately, garnished with parsley, or cover and store in the fridge for up to 5 days. ½ 1 2 1 1 ½ 2 1 cup almonds cup roasted red bell peppers, drained chipotle chilies in adobo, plus 1 tbsp adobo tbsp anchovy paste (or 4 anchovy ﬁllets) tsp smoked paprika tsp Worcestershire sauce tbsp extra-virgin olive oil tbsp grated Parmesan, optional Pulse almonds in a food processor until ﬁnely chopped. Add bell peppers, chilies, adobo, anchovy paste, smoked paprika, and Worcestershire sauce, and process until smooth. Add olive oil slowly and in batches, pulsing until blended. Serve immediately, garnished with Parmesan (if desired), or cover and chill for up to a week. PAIR WITH radishes, baby carrots, pear, green apple, endive, snap peas, cucumber, napa cabbage, or plantain chips PAIR WITH assorted roasted vegetables (rainbow carrots, fennel bulbs, turnips, rutabaga, ﬁngerling potatoes, broccolini, asparagus, cauliﬂower), sweet potato fries, or tortilla chips NUTRITIONAL INFO 86 calories per serving, 4 g fat NUTRITIONAL INFO 229 calories per serving, 20 g fat (3 g saturated), 6 g carbs, 1 g fiber, 7 g protein, 237 mg sodium (2 g saturated), 8 g carbs, 3 g fiber, 7 g protein, 461 mg sodium ¾ 3 1 1½ ½ ¼ ¼ 2 In a bowl, cover cashews with water and let soak at least 2 hours. Drain and rinse thoroughly. In a food processor, pulse garlic until chopped. Add cashews, nutritional yeast, turmeric, ¼ tsp black pepper, salt, lemon juice, 1 tsp oil, and 3 tbsp water, and process until very smooth (add more water or oil if needed). Refrigerate at least 1 hour before serving. Garnish with remaining ¼ tsp black pepper and 1 tsp oil. PAIR WITH cauliﬂower, broccoli, bell pepper, jicama, purple carrots, raw fennel, blanched green beans, veggie chips, pita chips, or whole-grain crackers NUTRITIONAL INFO 234 calories per serving, 19 g fat (3 g saturated), 14 g carbs, 2 g fiber, 7 g protein, 280 mg sodium DIPS PICTURED (FROM LEFT): Green Goddess Tzatziki, Smoky Red Pepper Dip, Creamy Cashew-Turmeric Dip YOGA JOURNAL.C O M cup raw cashews garlic cloves tbsp nutritional yeast tsp ground turmeric tsp freshly ground black pepper, divided tsp salt cup fresh lemon juice tsp olive oil, divided / 26 / O CTO BE R 2017 PHOTO: JENNIFER OLSON; FOOD STYLIST: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC Delish dips Assemble an appetizer platter with creative dips and crudités that go way beyond ranch and carrot sticks. By Allison Young Eat smart, waste less Still throwing away food despite your best intentions? Chefs and dietitians share their tips to help you get closer to a zero-waste kitchen and bring new life to those leftovers, food scraps, and stems. FOOD STYLIST: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC Story by Liz Krieger Photography by Jennifer Olson YOGA JOURNAL. CO M / 29 / O CTO BE R 2017 T THERE OUGHT TO BE a specific word to describe the feeling of throwing out perfectly good food that still has prana, or life force—you know, the leftover rice from Indian takeout, the broccoli stalks your kid won’t eat, those egg yolks when the recipe only called for whites. It’s a combination of regret, guilt, and ultimately surrender, because really, what are you going to do with a handful of veggie stems? “We’ve gotten used to using only the ‘best’ parts of our produce and meat, and tossing the ugly parts,” says New York City chef Eddie McNamara, author of the vegetarian cookbook Toss Your Own Salad. We’re also up against modern food production and marketing methods, which have moved us unconsciously toward overbuying and wasting, and away from the wise methods our grandmothers used for stretching a pantry— and a dollar. In fact, up to 40 percent of food in the US gets thrown away, and food waste is the single largest type of trash going into municipal landfills, according to the United States Department of Agriculture. Meanwhile, 49 million US households struggle with food insecurity. The dissonance that comes from wasting sustenance is tragic. The good news: Implementing a few simple strategies at home can help you eat more consciously and make good (and tasty) use of things that would otherwise end up in the trash or compost. “Food is precious, whether it’s been raised, grown, or foraged— and part of living consciously is using all of it,” says yogi chef Louisa Shafia, co-founder of Magpie Cookshop, a line of eco-friendly kitchen products. “There’s a feeling of deep satisfaction when you find a way to make stray ingredients or leftovers into something delicious and nourishing. It’s a way of practicing ahimsa, or nonharming, toward the earth.” Read on for easy ways to preserve food and transform your scraps into delicious meals. New life for leftovers Got any of these things hanging around? Whip up a new dish with a few strategic additions. If you have Make this dish Potato skins or carrot peels Drizzle with olive oil and salt, and roast at 400° until crispy, about 10 minutes, for healthy "fries" Extra carrot or beet greens Chop, toss with olive oil, sauté, and then purée with Parmesan and pine nuts for a pesto-like topping for pasta Leftover Chinese food Add enough beaten eggs to cover the leftovers in a baking pan, then bake at 350° for 25–30 minutes for a Chinese-takeout frittata Leftover vegetables Add 1 can chickpeas (drained and rinsed), 1 cup tomato sauce, 1 tsp cumin, and 1 tsp paprika, and cook over medium heat until heated through for veggie stew Mushy blueberries Roll 2 cups berries in ﬂour and combine with 2½ cups oats, 2 cups water, 1 cup applesauce, 1 tbsp vanilla extract, and honey to taste. Bake at 400° for 30 minutes for blueberry oatmeal muffins Overripe bananas Combine 3 overripe bananas with 2 cups ﬂour, ½ cup sugar, 1 tsp baking powder, 1 tsp baking soda, 1 stick butter, and 2 eggs; bake at 350° for 1 hour for quick banana bread A bruised apple Purée with 1 banana, a handful of berries, and 1 cup almond milk in a blender for a berry smoothie Leftover chicken Dice and combine with 1 cup pumpkin purée, 2 cans diced tomatoes, 1 can kidney beans, and 2 cups chicken broth; cook over medium-low heat for 30 minutes for pumpkin-chicken chili Leftover cooked rice Toss with fried eggs, salad greens, and chopped veggies for a hearty entrée salad YOGA JOURNAL. CO M / 30 / O CTO BE R 2017 vegetable kuku with potato crispies SERVES 6 From chef Eddie McNamara, author of Toss Your Own Salad ½ ½ ½ 1 1 2 2 tsp baking powder tsp cumin bunch Swiss chard with stems, diced broccoli stalk (hard outside layer removed), shredded carrot, shredded tsp olive oil, divided russet or Yukon Gold potato skins “Kuku is like the Persian version of a frittata. Or maybe a frittata is the Italian version of kuku? Either way, this is a delicious way to use produce bits that people often throw away―potato skins, broccoli stalks, chard stems―and turn them into something special.” Heat oven to 400°. 6 1 1 1⁄8 ½ In a bowl, whisk together eggs, ﬂour, 1 tsp salt, ½ tsp black pepper, baking powder, and cumin. Add Swiss chard, broccoli stalk, and carrot; stir until evenly combined. eggs, beaten tbsp ﬂour tsp salt, divided tsp black pepper, plus 1⁄8 tsp, divided (If you haven’t already eaten the potatoes, place them in a bowl of water, refrigerate, and cook within 24 hours) Grease a 9-inch baking dish with 1 tsp oil. Add egg-and-vegetable kuku mixture to dish, and use a spoon or potato masher to ﬂatten mixture so that a thin layer of egg rises to the top. In another bowl, toss potato skins with remaining 1 tsp oil, 1⁄8 tsp salt, and 1⁄8 tsp black pepper. Lay the potato skins in a single layer on a baking tray lined with parchment paper. Bake kuku and potato skins until eggs are set and potatoes are as crispy as chips, 30 minutes. Top kuku with potato crisps. Serve on its own, or inside a pita with hummus. NUTRITIONAL INFO 115 calories per serving, 6 g fat (2 g saturated), 7 g carbs, 2 g fiber, 8 g protein, 577 mg sodium 1 1 1 Moroccan chicken-andvegetable stew SERVES 4 From chef Josh Tomson, executive chef at The Lodge at Woodloch, in Hawley, Pennsylvania This dish makes use of any leftover cooked chicken, as well as a bumper crop of vegetables like tomatoes, peppers, and squash. 3 2 1 1 1 1 1 tbsp olive oil, divided tbsp yellow onion, diced tsp garlic, chopped quart low-sodium tomato juice cup frozen heirloom tomatoes, diced tsp ras el hanout (Moroccan spice blend) tsp harissa paste (Moroccan chile paste); or gochujang paste or sriracha 1 1 1 1 2 1 small eggplant, diced red onion, diced, red bell pepper, diced (can also use frozen roasted peppers) zucchini, diced yellow squash, diced carrot, diced cup of garbanzo beans, drained and rinsed cups cooked boneless, skinless chicken breasts or thighs, shredded tbsp shelled sunﬂower seeds, optional In a medium saucepan over medium heat, sauté 1 tbsp olive oil, yellow onion, and garlic until onion is lightly browned, 2–3 minutes. Remove pan from heat and slowly fold in tomato juice and frozen tomatoes. Return to heat and add ras el hanout and harissa YOGA JOURNAL.CO M / 32 / O CTO BE R 2017 paste. Bring to a simmer and cook Moroccan sauce, uncovered, stirring occasionally, 15 minutes. In a large saucepan over medium heat, sauté eggplant, red onion, bell pepper, zucchini, yellow squash, carrot, and garbanzo beans in remaining 2 tbsp olive oil until vegetables are slightly tender, 8–10 minutes. Add chicken to mixture and stir to reheat, 2 minutes. Pour Moroccan sauce over chicken and veggies and stir; cover and simmer, stirring occasionally, 20 minutes. Split stew among 4 bowls and garnish with sunﬂower seeds if desired. NUTRITIONAL INFO 360 calories per serving, 19 g fat (3 g saturated), 45 g carbs, 14 g fiber, 9 g protein, 641 mg sodium The path to being your best isn’t always easy. But it is paved with whole nuts, real fruit and dark chocolate. We believe every try is a step to being your best. So we created even more to try. 6 delicious varieties, each with 100 mg of naturally occurring cocoa flavanols—the good stuff in dark chocolate. And no, we didn’t just make that up. Check the interwebs. Try A Little Goodness™ ®/™ Trademarks © Mars, Incorporated 2017. Other trademarks are property of their respective owners. The Painted Square is a trademark. TM DO IT SMARTER At the store USE THE BULK AISLES AND SALAD BAR TO YOUR ADVANTAGE Be sure Thank you to CamelBak for keeping the tour hydrated! to read your recipes before you shop and make a detailed list to remove the guesswork, says Sara Haas, RDN, a culinary dietitian in Chicago. For example, if a stew or soup recipe calls for a small amount of seeds or grains, such as sunﬂower seeds or barley, use the bulk section to measure out only what’s needed instead of just buying large bags. Or, if you need ﬁve olives for a recipe and no one in your household devours them, don’t buy an entire jar! A handful from the salad bar will do the trick, says Amy Gorin, RDN, a dietitian in Jersey City, New Jersey. 2 SHOP SMALL Try to buy only for the week ahead, says chef Eddie McNamara, which may mean eschewing a larger portion that is on sale. Just because you can get 10 bottles of salad dressing for the price of ﬁve doesn’t mean you should. Odds are low that you’ll use it all before the expiration date. BUY PULSES FOR YOUR PANTRY Keep lentils, chickpeas, and dry peas on hand to jazz up your leftovers. And try stashing a jar of minced garlic in the fridge to add ﬂavor to those legumes in a ﬂash (it also cuts down on food waste— how often have you bought a head of garlic and just used one or two cloves?). 3 GIVE UGLY A CHANCE Sellers typically toss “irregular” produce that’s perfectly fine but doesn’t look ideal, assuming buyers want picture-perfect items. Thankfully, some stores now have a special section for ugly fruits and veggies that taste the same as the pretty stuff and cost less too, says chef Josh Tomson, executive chef at The Lodge at Woodloch in Hawley, Pennsylvania. 4 In the kitchen »1 PREP VEGGIES FOR THE FREEZER Late-summer bumper crops like tomatoes and bell peppers best retain ﬂavor when they are roasted before they are frozen. Brush with olive oil, sprinkle with salt, and roast at 400° until skin is charred, 30 minutes; then freeze. Zucchini keeps well when it’s sliced into rounds, blanched in salty boiling water for 2 minutes, and then shocked in ice water and dried before freezing. Green beans, snap peas, and wax beans do well when frozen raw; just remove the ends, snap in half, and freeze. 2 DISCOVER MORE AT LIVEBEYOGA.COM @LIVEBEYOGA SAVE SCRAPS FOR SOUP Freeze parts of food that are typically trimmed and tossed, like mushroom stems or eggplant tops, in a zip-top freezer bag, says Gorin. When you’ve collected quite a bit, make a vegetable broth: simmer veggie scraps in a pot of water for 2 hours; remove and strain the liquid. If you’re not going to enjoy it right away, freeze the extra broth in ice cube trays, then pop the cubes into small freezer bags for storage. YOGA J OURNAL.C O M / 34 / O CTO BE R 20 17 GROW YOUR OWN HERBS 3 Create a little herb garden in a sunny windowsill for recipes that require only a sprig of favorites like basil or thyme, says New York City chef Gabe Kennedy, winner of ABC’s The Taste. It’s gorgeous, fragrant, and allows you to trim only what you need. PAUSED MOMENTS. EVERY ADVENTURE SHOULD BE FUELED BY PASSION. SO WE’VE CREATED A COLLECTION OF BOTTLES FOR WHEREVER YOUR DAY TAKES YOU. FAR FROM YOUR COMFORT ZONE. FREE TO EXPLORE. AND FEARLESSLY LIVING FOR THE NEXT CHALLENGE. TO SEE THE FULL LINE OF CAMELBAK BOTTLES VISIT: CAMELBAK.COM Liz Krieger is a writer and editor in Brooklyn who specializes in health and wellness. ravioli with carrot-top pistou and Parmesan broth ¾ 2 24 (or 48 small ravioli; for Gabe Kennedy’s homemade carrot-ravioli recipe, go to yogajournal.com) SERVES 4 From chef Gabe Kennedy, winner of ABC’s The Taste Finally, a way to enjoy carrots from root to tip! After eating the carrot, save the green tops for a delicious pesto that pairs well with ravioli and broth made from leftover Parmesan rinds. 1 ½ ½ 1½ 4 tbsp olive oil white onion, diced head garlic, skin on, plus ½ clove, peeled; divided tsp whole black peppercorns sprigs thyme cup dry white wine Parmesan rinds (about ½ pound) large ravioli ¾ ½ 1⁄8 ¼ ½ ¼ cup carrot tops cup basil cup walnuts cup grated Parmesan lemon, zest plus juice cup olive oil In a medium saucepan or Dutch oven over medium-high heat, sauté oil, onion, garlic, peppercorns, and thyme until onion and garlic browns, 3–5 minutes. Add white wine and let alcohol cook off, 3 minutes. Add Parmesan rinds and 1 quart water. YOGA JOURNAL. CO M Simmer uncovered until level of liquid has reduced by half and the broth is ﬂavorful, 45 minutes. Strain through a ﬁne-mesh strainer or sieve, reserving liquid. Cook the ravioli according to package instructions. In a food processor, pulse ½ clove garlic, carrot tops, basil, and walnuts until chopped. Add grated Parmesan, lemon zest, lemon juice, and oil. Pulse until the mixture is coarse but cohesive. Season with salt and freshly ground black pepper to taste. Divide ravioli among 4 bowls or plates. Top with a ladle of broth and a dollop of carrot-top pesto. NUTRITIONAL INFO 492 calories per serving, 26 g fat (6 g saturated), 39 g carbs, 2 g fiber, 16 g protein, 536 mg sodium / 36 / O CTO BE R 2017 From beginning to end support all the way through. When it comes to healthy digestion, sometimes one approach isn’t enough. That’s why Dual-Action Enzyme Probiotic Complex gives you the best of both worlds… enzymes and probiotics all in one formula. Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats, carbohydrates and proteins... you can be confident that you’re getting complete digestive support from just one convenient complex. So for support from top to bottom… discover Enzyme Probiotic Complex. Available at health, natural food and vitamin specialty stores. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ^At Time of Manufacture. ©2017 American Health, Inc. | 17-AH-1083 www.AmericanHealthUS.com 2017-2018 Sept-Oct 2017 200 hr. Seabeck . WA Sept-Nov 2017 200 hr. Westminster . MD October 2017 Trauma Sensitive Yoga Faith Seattle . WA October 2017 Yoga Faith 12 Step & Recovery Tucson . AZ January 2018 Yoga Faith Bold Carlsbad . CA April - May 2018 200 hr. Olympia . WA May 2018 200 hr. Chicago . IL candied-fruit sundae SERVES 12 From chef Gabe Kennedy, winner of ABC’s The Taste This dessert makes great use of the fruit peels we usually throw away. The candied peels can garnish any sweet treat or be eaten alone. 4 orange peels (or 5 lemon or 3 grapefruit peels), sliced into 1-inch long strips 3 cups sugar, plus 1 tbsp for dusting 1 ½ quarts vanilla ice cream or gelato 3 plums or peaches, sliced 1 ½ tsp freshly grated ginger Using a paring knife with its sharp edge facing away from you, scrape Visit us at www.yogafaith.org or TEXT 253-299-4306 for more information! YOGA J OURNAL. CO M / 38 / O CTO BE R 201 7 along each citrus peel to remove most of the pith. In a medium saucepan bring 2½ cups cold water to just boiling, then add sugar and simmer fruit peels until translucent, about 1 hour. Remove peels and drain with a slotted spoon. (Store leftover simple syrup in the fridge for cocktails, tea, and other desserts.) Place peels on a plate, uncovered, and let dry overnight. Dust with additional 1 tbsp sugar and store in an airtight container. Top a scoop of vanilla ice cream with 3–4 slices plum, 1 tbsp candied citrus peels, and 1⁄8 tsp ginger. NUTRITIONAL INFO 380 calories per serving, 8 g fat (5 g saturated), 76 g carbs, 2 g fiber, 4 g protein, 62 mg sodium Buy a Mat, Plant a Tree TREES PLANTED Great Wall - China Tina Ren Lu Founder of Tina Yoga, Tianjin Mat: Jade Nature’s Best Yoga Mat GOOD karma AWARDS 2017 YOGA JOURNAL. CO M / 40 / O CTO BE R 2017 TH IS IS W H AT A V E tt By M eg ha n Ra b bi LO LI O KE K S S Sure, you could teach yoga to communities in need. But this year’s Good Karma Award winners exemplify the many other ways to practice seva, or selﬂess service. Here are their inspiring stories, plus advice to help you ﬁnd your own path to giving back. JILL BRENNER CAN POINT to a specific moment in her first yoga-teacher training that changed the trajectory of what the ancient practice would mean to her forever. “The teacher said, ‘Treat others like they are inside of you—those who are less fortunate, even the most evil,’” recalls the public relations exec turned yoga teacher. “These dual concepts, that we are all connected and should practice compassion for others, really resonated with me and has inspired me to be of service through yoga ever since.” Aha moments like Brenner’s are common for yoga practitioners, prompting us to wake up to a shared responsibility for making the world a better place, says Rob Schware, PhD, executive director of the Give Back Yoga Foundation. “All yoga practices are about paying attention,” says Schware. “As we work to improve ourselves, the veils of avidya— a basic ignorance of who we are, and of the underlying reality that everything in the universe is connected—begin to fall away. And as we get closer to understanding how connected we are to our fellow yoga students, families, and communities, we ask ourselves, ‘How can I be most useful?’” Of course, a host of things precludes many of us from taking the next step and actually answering this question, much less acting on it. Busy lives may leave little time for volunteering; tight budgets can make donating money a challenge. And while so many of us with teacher trainings under our belts would like to use our training to bring yoga to underserved communities, it doesn’t mean we actually can (for the reasons above and more). continued on page 42 YOGA JOURNAL . CO M / 41 / O CTO BE R 2017 continued from page 41 THE NONPROFIT ASHRAMS FOR AUTISM WHEN SHARON MANNER’S youngest child, Kerri, was diagnosed with autism more than 20 years ago, the young mom went through a gamut of ups and downs, trying to figure out how to best help her daughter—and deal with the difficult diagnosis herself. As a yogi, Manner instinctively knew her teachers and practices would help to support her. What she didn’t realize, at least at first, was how much yoga would help her daughter, too. “At one point, Kerri was in the hospital and taking several medications,” Manner says. “I didn’t want that for her.” As a result, she created calming yoga sequences for her daughter, cooked a sattvic diet that eliminated stimulating foods, and brought Kerri to regular acupressure and Reiki appointments—all aimed at helping Kerri get grounded and self-regulate when overstimulation ultimately did occur. Manner’s efforts paid off, and Kerri started navigating the highs and lows of her autism symptoms more easily. When Manner told her yoga mentor about this success, he helped her develop a program to bring her yogainspired regimen to schools and other facilities for kids with autism. In 2010, she founded Ashrams for Autism, implementing her programs in New York– area schools and autism facilities and offering 100-hour Yoga Alliance YOGA JOURNAL. CO M / 42 / O CTO BE R 2017 trainings to teach people how to work with autistic kids and their caregivers. At first, most people in the trainings were yoga teachers, Manner says. But these days, they’re filled with doctors, lawyers, and so many others who’ve been touched by the autism community. “Our ultimate goal is to build ashram-inspired spaces where students and young adults can live after they age out of their autism programs,” says Manner. “And we’re getting close!” Manner says she finds as much joy in Ashrams for Autism as the students do. “The happiness this program brings to everyone who works here is undeniable. We bring these children yoga, and what’s reflected back to us is pure consciousness and love. It’s beautiful.” give-back tip Remember that big goals are achieved by taking small steps. Seven years after Ashrams for Autism’s inception, building a physical space is still a dream— but in the interim, Manner has grown her nonproﬁt. “There’s always one small step you can take to help people now as you move toward your ultimate goal,” she says. PREVIOUS SPREAD: PHOTOS COURTESY OF: ASHRAMS FOR AUTISM; JADE YOGA; LULULEMON; ONE SANDWICH AT A TIME; WELLO Schware says it’s important to think about yoga service in broader terms. “You don’t have to launch a brand-new nonprofit to give the gift of yoga to a community in need,” he says. “Just as yoga shows us how to be here now, giving back can be about doing something now.” In a sense, your charitable endeavors are your yoga practice: helping feed the hungry, solving water scarcity issues, tutoring or mentoring students, grocery shopping for the elderly or homebound—it all counts as seva. The best part? Service can be both customized and immediate. “If you’re a writer, help an organization with its marketing or social media efforts; if you have a background in law, accounting, or web development, offer your skills to organizations that are already doing amazing work. Anyone with talent and knowledge can help expand yoga service,” says Schware. For Brenner, giving back means teaching yoga to young adults with autism and working pro bono to help Ashrams for Autism, a nonprofit she truly believes in, with their press outreach, messaging, and marketing. Her story, on page 43, exemplifies the philosophy of giving back now, in whichever ways you can. In fact, she and the other Good Karma Award winners embody the same spirit. While the bigcompany winners you’ll read about here could have simply written big checks, each went further, devoting both resources and time to help service-focused organizations expand their influence and broaden their impacts. In the pages that follow you’ll also learn about the individuals who launched these organizations, forging positive change and creating opportunities for the rest of us to do more good. And then there are the behind-the-scenes heroes—people like Brenner who are sharing their talents to help enhance lives through yoga. Get ready to feel inspired—and spurred into action. THE BIG BACKER JADE YOGA THE PEOPLE BEHIND JADE YOGA’S THIS SPREAD, CLOCKWISE FROM TOP LEFT: COURTESY OF ASHRAMS FOR AUTISM; COURTESY OF JADE YOGA; TONY FELGUEIRAS environmentally friendly mats and props have long been committed to giving back. For starters, for every product sold, Jade plants a tree (with more than 1 million planted so far). The company also donates $5 from each mat sale to a specific cause: A teal mat purchase, for example, benefits ovarian cancer research; pink mat sales aid breast cancer research; and saffron mat sales benefit autism causes. Plus, Jade donates hundreds of mats per year to shelters, hospitals, rehab centers, prisons, and other programs in need. But when Jade’s president, Dean Jerrehian, met Sharon Manner, founder of Ashrams for Autism, he knew he wanted to do even more. “It’s easy to ship mats and write checks,” he says. “But when Sharon told me about her work with such passion, it convinced me of just how much her program really helps kids and their caregivers, and I had to get involved.” Now, Jerrehian is helping Manner with a series of educational videos to help Ashrams for Autism expand its public reach beyond New York City and New Jersey, in the hopes of inspiring potential volunteers—and donors. “I saw an opportunity for us to use our resources to help this amazing organization expand— and I jumped at the chance immediately,” says Jerrehian. give-back tip THE UNSUNG HERO JILL BRENNER AS A YOGA PRACTITIONER with a family member who was on the autism spectrum, Brenner was naturally drawn to Ashrams for Autism. “When I connected with Sharon Manner in 2015, I had just completed my 200-hour yoga-teacher training, and I was eager to teach through her programs,” says Brenner. At the time, Brenner was working for a major public relations firm in New York City—which put her in a position to see that the nonprofit was missing opportunities to spread the word about its work. “In such a small organization, someone like Sharon is busy doing everything she can to help others—she isn’t thinking about the marketing and public relations side of things,” says Brenner. “That’s where I saw an opportunity to help.” Brenner started going after media appearances and placements for Manner and prepping her for interviews—just as she had done in her PR career. “Teaching yoga to populations who really need it is beautiful, and I love doing it,” says Brenner. “But I hope people see that you can use whatever skills you have to help others.” YOGA JOURNAL. CO M / 43 / O CTO BE R 2017 Are you a nonproﬁt or volunteer seeking support from a larger company? Go beyond simply “asking for stuff,” says Jerrehian. “We get many letters each month requesting mat and prop donations for worthwhile organizations, but what really makes us take notice—and often do more than just send mats—is when people convey how passionate they are about what they do,” he says. Jerrehian suggests writing a thoughtful email, sending a short video, or inventing some other creative outreach to make your efforts stand out. give-back tip Have ideas for helping an organization but don’t know who to approach? Don’t be afraid to start at the top, says Kim Baker, director of implementation for Love Your Brain. “Oftentimes, startup nonproﬁt organizations are lean, which makes it crucial for volunteers to just dive right in and show us what you’re capable of doing,” says Baker. For example, if you see a need for better social media posts, send the program director a new strategy pitch along with 10 posts you think could go viral. THE NONPROFIT AFTER KYLA PEARCE’S BROTHERIN-LAW, Kevin, a professional snow- boarder, experienced a career-ending traumatic brain injury during one of his training runs in 2009, his entire family got a sudden crash course in this type of injury (more than 2.5 million people sustain one each year) and the hardships that come with them. They learned that traumatic brain injuries can cause deeply challenging physical, cognitive, and psychosocial symptoms long after patients receive medical care, including poor balance, attention deficits, and anxiety, which can result in feelings of isolation and depression. What’s worse, while traumatic brain injuries typically receive extensive care in the weeks immediately following the trauma, as time passes, friends and family are often unsure of how to best offer continued care and support. Three years ago, as Pearce was finishing her 200-hour yoga-teacher training in Dharamsala, India, her husband, Adam called with some news about his brother: Kevin was finally finding a sense of peace, accomplishment, and vitality through yoga and meditation. “Adam said, ‘Let’s bring this feeling to everyone with a traumatic brain injury. Can we? Should we?’” As Adam supported Kevin on his continued path to recovery, he recognized the great need for creating a community for others impacted by traumatic brain injuries. This compelled him to found the Love Your Brain Foundation, which brings brainhealth programs to traumatic brain injury survivors. Pearce—a yoga teacher, doctoral student at Dartmouth College, and senior director of the Love Your Brain yoga program—supported the mission from the beginning. Eventually, Love Your Brain partnered with Dartmouth College to conduct an eight-week yoga study involving 30 people with traumatic give-back tip When asking big companies to support the philanthropic work you’re doing, don’t act like you have everything ﬁgured out, says Alison Murphy of Lululemon’s Here to Be program. “That attitude doesn’t give us space to be true partners,” she says. “Instead, get to the heart of what you’re trying to achieve—and how we can help.” YOGA JOURNAL. CO M / 44 / O CTO BE R 2017 brain injuries. The study found that participants who practiced yoga experienced significantly greater improvement in quality of life compared to the control group. These findings informed the development of Love Your Brain’s six-week yoga program, which is now being integrated into 24 partner studios across 14 US states and one Canadian province. “We partner with studios that are geographically close to a rehab facility for traumatic brain injury patients, so that the program is available to them, for free, as a next step for outpatients,” says Pearce. Each class follows a similar structure: 10 minutes of breathing exercises to calm and focus the mind; 45 minutes of gentle yoga to improve strength and balance; 15 minutes of guided meditation; and 20 minutes of discussion based on empowering themes. “The gap in care following inpatient services and rehab is a major issue for those with traumatic brain injuries,” says Pearce. “We offer research-driven physical, emotional, social, and spiritual support for this community. After all, yoga is a practice of honoring our inner experience without resisting or grasping. Learning how to do this can help those who’ve experienced a traumatic brain injury regain a sense of purpose, which is critical to the healing process.” THIS SPREAD, CLOCKWISE FROM TOP LEFT: COURTESY OF LULULEMON (2); COURTESY OF SHEPHERD CENTER LOVE YOUR BRAIN family’s commitment to the underserved traumatic brain injury community was remarkable. “The Pearces are uniquely qualified to do this work,” says Murphy. “They come from a place and intention that’s so authentic to them as humans.” So Lululemon teamed up with Love Your Brain to create a powerful video about the effects of traumatic brain injury and also to show how yoga and meditation can bring a sense of peace and progress to those dealing with this often-hidden injury and its debilitating THE BIG BACKER LULULEMON ALISON MURPHY, GLOBAL COLLECTIVE IMPACT MANAGER of Lululemon’s Here to Be program—which facilitates opportunities and networking for yoga brands to help their communities—says the decision to partner with Love Your Brain was clear. She knew Kevin (he had been a Lululemon Elite Ambassador) and felt his THE UNSUNG HERO LAUREN TUDOR AS A RECREATION THERAPIST for the Shepherd Center, a brain rehabilitation center in Atlanta, Lauren Tudor sees the challenges traumatic brain injury patients face every day: It’s her job to help them transition back into their communities. As a yogi, Tudor also knows yoga’s ability to rejuvenate—which is how she found herself advocating for Love Your Brain. “I see first-hand the impact yoga has on our patients in the Shepherd Center,” Tudor says. “The fact that Love Your Brain makes yoga so accessible outside the hospital setting, when patients arguably need yoga even more, is truly amazing.” To help spread the word about Love Your Brain’s yoga programs, YOGA JOURNAL. CO M symptoms. (You can watch the video at loveyourbrain.com.) Together, the two organizations embarked on a West Coast tour in March—Brain Injury Awareness Month—which helped raise $108,000 (which Lululemon matched) and boost awareness. “Our work with Love Your Brain is a great example of how partnering with organizations with similar goals helps us to reach goals faster,” says Murphy. “Helping a great organization grow intentionally and sustainably is what really lights us up.” Tudor joined the clinical connector network, where she refers patients to a six-week, Love Your Brain program at a nearby yoga studio. She also completed the Love Your Brain training along with a few other therapists at the Shepherd Center, and together they’ve formed an informal committee to help target patients who might benefit from the program. “Yoga is one of the most powerful healing tools I’ve seen at our facility,” says Tudor. “It’s truly a gift to be able to refer my patients to a yoga program that has the potential to continue that deep healing.” / 45 / O CTO BE R 2017 give-back tip ONE SANDWICH AT A TIME SEVEN YEARS AGO, ERIN DINAN— a young artist and yogi living in New York City—was running to catch a train. She’d just picked up a sandwich for an on-the-go dinner, and just before she got on the subway car, she spotted a homeless man sitting on the platform. Without even thinking about it, she gave the man half of her sandwich. “I’ll never forget the look on his face—it was this silent communication of gratitude,” says Dinan. “It became a pivotal moment for me when I realized the ultimate lesson of yoga: We are all connected; we just have different trials and tribulations.” Before this exchange, Dinan had lofty goals for how she was going to change the world. She wanted to open an orphanage in East Africa. She dreamt of largescale projects that would help feed millions of hungry children in the world’s poorest countries. But this subway experience helped her realize that she could start now, here, in her own community—a city where so many people could use her help—one sandwich at a time. She began making sandwiches and taking them with her wherever she went, handing them to people who looked homeless and hungry on the streets of New York. Initially she wanted to talk with these people and document their journeys in a photo-journalism project to raise awareness and decrease the kind of numbness that occurs around problems that seem too big to resolve. Soon, her friends wanted in on the “sandwich project,” and Dinan began hosting sandwichmaking events. In 2011, One Sandwich at a Time received 501c3 nonprofit status. Since its inception, One Sandwich at a Time has fed more than 100,000 individuals in need. “These days, life involves bigscale problems that are so massive, it can be tough to know where to start,” says Dinan. “Creating even YOGA JOURNAL. CO M the smallest change, and coming from a place of compassion and kindness, creates a ripple effect. As Margaret Mead once said, ‘Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it is the only thing that ever has.’” / 46 / O CTO BE R 2017 THIS SPREAD, CLOCKWISE FROM TOP LEFT: COURTESY OF JD URBAN; COURTESY OF LISA GOLDSTEIN; COURTESY OF BHAKTI CHAI; COURTESY OF JD URBAN THE NONPROFIT It’s easy to be overwhelmed by all the change that needs to happen in the world—and feel paralyzed as a result. To overcome this inertia, choose an effort you’re really passionate about and do one thing, says Brook Eddy, the founder of Bhakti Chai: “Whether it’s donating $5 or offering a speciﬁc skill, remind yourself that every little bit can make a real impact.” THE UNSUNG HEROES LISA GOLDSTEIN & JULIE WEINER WHEN HURRICANE SANDY HIT the northeast in 2012, Lisa Goldstein knew she wanted to do something to help her community recover. So, she took her kids, then just 9 and 11 years old, to a local synagogue to make sandwiches for people who were displaced from their homes. “Something about this volunteer work really resonated with my daughter, Julie,” says Goldstein. “So much so that when she was preparing for her Bat Mitzvah last year and looking for the requisite community service project, she tried to find an organization that would enable her to make sandwiches for the homeless.” Sure enough, Weiner, now 14, discovered One Sandwich at a Time, and she and her mom attended one of its sandwich-making events. More than a year later, Julie has met her service requirement, yet the motherdaughter duo continue to volunteer once a month, spending time together as they make sandwiches for the homeless in their city. “It’s really become our thing,” says Goldstein. “It started as a requirement, but now we do it because we love it and want to support Erin’s extraordinary effort to make a difference.” As a breast cancer survivor who found yoga during her treatment in 2013, Goldstein also appreciates how their volunteer work is helping her daughter learn one of the most beautiful lessons of yoga: that we are all part of something bigger than ourselves, and that we play an integral role in the well-being of that bigger world. “We may not be doing yoga poses, but what we are doing is healing ourselves and others,” says Goldstein. “It helps us feel very grounded. It helps us find our center. It helps us think outside ourselves, even for just a couple hours each month. These are beautiful lessons that I’ll be forever grateful my daughter is learning.” THE BIG BACKER BHAKTI CHAI WHEN BROOK EDDY STARTED Bhakti Chai, she was a 32-year-old single mother working full time as a development director for a nonprofit. She didn’t intend to launch a multimillion dollar business: It started innocently enough after a trip to Mumbai, India, when Eddy started brewing her version of a spicy chai tea she was served there. Years later, when making her own recipe at home, she recognized a hole in the market for a craftbrewed spicy masala chai. She started by selling to cafés near her home, and slowly the company grew into a booming business. From day one, Eddy— a longtime yogi—made social action part of Bhakti’s mission. “We started from very humble beginnings,” she says. “I didn’t have any money, or parents with money, which inspired me to support a lot of smaller organizations who were doing good in the world.” In 2015, Eddy decided to combine all of Bhakti’s philanthropic efforts—more than $350,000 in charitable donations worldwide—into one platform called GITA Giving (GITA stands for Give Inspire Take Action). Today, GITA Giving donates money to a total of 25 organizations, many of which support women and girls—a longtime passion of Eddy’s. The goal is to do more than simply write checks—it’s to also give smaller organizations access to Bhakti Chai’s enviable platform. “I also wanted to make it easier for organizations to apply for grants,” says Eddy. “When I worked full time in the nonprofit sector, I used to spend 90 hours completing one application for $1,500.” Beyond helping organizations gather support, Eddy is hopeful her platform inspires yogis everywhere to take action in ways that most resonate with them. “We can pray, repeat our mantras, and send peace and love into the world, but the action piece is really where change happens,” says Eddy. “Check in with your own passions and see where your skills can best be used in the world. Do something.” Learn about a free online course on seva, page 48 YOGA JOURNAL . CO M / 47 / O CTO BE R 2017 Join the movement Inspired to give back, but still unsure where or how to begin? A new, free online course from the Give Back Yoga Foundation and Lululemon’s Here to Be program may help you ﬁnd the answers. We talked to Rob Schware, executive director of the Give Back Yoga Foundation, about the course, aptly titled “How Can I Serve?” Earn a graduate degree in natural medicine. Online and On Campus Programs www.muih.edu 800-735-2968 visit cleveryoga.com and save 15% with code peace FOCUS ON YOUR PRACTICE AND STAY PLANTED WITH A SPECIALLY ENGINEERED SUPPORTIVE SURFACE AND UNSURPASSED TRACTION. ECO FRIENDLY, MADE WITH NATURAL TREE RUBBER. YOGA J OURNAL. CO M / 48 / O CTO BE R 20 17 Yoga Journal What motivated you to create “How Can I Serve?” Rob Schware Every morning I wake up and ask myself, “How can I serve?” This course is a practical way to answer that question and give back to yoga teachers around the country. It was created to supplement 200and 300-hour yoga teacher training curriculums, which don’t tend to go into depth about yoga service. You’ll gain access to true experts—yoga service leaders who know what it means to serve and how to get started—and six hours worth of resources in the form of video, podcasts, and printed materials. YJ Who are the teachers involved? RS We’ve ﬁlmed some of the leading luminaries in yoga service, including Beryl Bender Birch, a yoga activist and spiritual revolutionary; James Fox, founder and director of the Prison Yoga Project; Nikki Myers, founder of Yoga of 12-Step Recovery, and so many more. These light workers are inspiring examples of why it’s important to get involved, and they give pragmatic suggestions for how to do just that. YJ What is your hope for yogis who complete the course? RS Ultimately, we want to inspire yogis everywhere to take action. Of course, the Give Back Yoga Foundation is a great place to start. And for those who want to take the next step, we offer ﬁve different program trainings, each of which go into great detail about how to serve a speciﬁc population. To take the course, visit givebackyoga.org/serve. PHOTO COURTESY OF GIVE BACK YOGA FOUNDATION Let nature be your teacher. A CAR FULL OF SCREAMING SECOND GRADERS? NO PROBLEM. NEW LOOK! STAY CALM AND COLLECTED DURING THE BACK-TO-SCHOOL CHAOS. Natrol® 5-HTP is the 100% drug-free way to help reduce occasional stress and anxiety. It naturally increases your body’s serotonin levels, helping you maintain a calm and relaxed mood – even during those crazy carpools.† natrol.com #1 5-HTP BRAND* *Nielsen xAOC, 52 weeks ending 6/17/17. †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2017 Natrol LLC. PRACTICE well “ Then the seer dwells in its own nature.” YOGA SUTRA 1.3 Embodying the sutra PHOTO: JEFF NELSON; MODEL: AMY IPPOLITI; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: ASHLEY SMITH; TOP: PRANA As interpreted by Amy Ippoliti Sutra 1.3 is often taught along with a visual of a mountain reflected in the surface of a lake. The mountain symbolizes your eternal self, or your soul (purusha); the lake personifies your consciousness (citta); and the ripples and movements of the water represent your thoughts and feelings (vrittis). When the continued on page 52 YOGA JOURNAL . CO M / 51 / O CTO BE R 2017 EMBODYING THE SUTRA P R AC T I C E W E L L continued from page 51 ANNOUNCING a newly released comprehensive Iyengar book on Yoga for Scoliosis. For students with major scoliosis, fused spines and minor imbalances, and a guide for teachers. Complete with anatomy of scoliosis, more detailed instruction, additional poses and photos than the previous Yoga for Scoliosis booklet. A guide to empower you to take charge of your own back. Yoga for Scoliosis DVD and booklet The DVD provides a beginning home practice with a booklet to supplement. To purchase Elise’s products, for information on teacher training and workshops, go to www.yogaforscoliosis.com • 650.493.1254 Find y new favorite Studio YJ D I R E CTO R Y. CO M The challenge, then, is to dwell in your own nature (i.e. see the mountain’s reflection), while engaging your thoughts and feelings (the movements in the water). That’s the purpose of yoga: to help you understand all parts of your nature alongside the many fluctuations of the mind. Yoga will help you know your self, soul, and consciousness so adeptly that you’ll always have a palpable grasp of who you are. To prepare to receive whatever the universe presents to you, practice Padma Mudra (Lotus Seal): Bring your hands together in front of your chest and spread your fingers. Press into your thumbs and pinky fingers, and open the other three fingers so they resemble the petals of a lotus flower. This gesture is a symbol of your consciousness, and the flower’s many unfurling petals mirror your own broadening capacity for self-awareness. Now, listen to your soul and hear your own heart. When we know ourselves this intimately, our choices and priorities become more clear. Then, like the mountain lucidly reflected in the lake, you’ll be able to meet your thoughts and feelings with clarity and self-assurance. As a result, it’s possible to live a more creative, fulfilling, and productive life, leaving behind a positive legacy for others. TO EXPLORE an asana practice Search for Studios, Events + Teachers YOGA J OURNAL . CO M surface of the lake is calm, like a mirror, the mountain can be seen clearly. As the wind picks up or fish swim by, the mountain reflection, while still visible, can appear blurred. Even on the calmest day, the movement of water never stops—the same way the movements of the mind never cease. / 52 / O CTO BE R 201 7 that embodies this sutra and helps inspire self-awareness, turn to page 55. Organic buttermilk matches perfectly with skin-loving organic shea butter and honey to soften, moisturize and nourish dry, sensitive skin. LAUNCHING NOW in natural stores and on luckyvitamin.com, our nourishing Buttermilk Shampoo & Conditioner, for Dry, Damaged and Color - Treated Hair. www.grandpasoap.com YOGAPEDIA P R AC T I C E W E L L How to move from Supta Padangusthasana to Ardha Chandra Chapasana By Amy Ippoliti Supta Padangusthasana Supta = Reclining · Pada = Foot Angusta = Big toe · Asana = Pose Reclining Hand-to-Big Toe Pose BENEFITS Safely opens the hamstrings and releases the lower back when performed with a healthy lumbar curve feet ﬂexed, as if standing in Tadasana (Mountain Pose). Breathe steadily. 3 Without ﬂattening the curve in your lower back, bend your left knee and lift it into your chest. Hold your left thigh with both hands clasped near your knee. Simultaneously, anchor your right inner thigh to the mat to help keep the lumbar curve. Pushing your left thigh away from your chest can help maintain the curve as well. 2 Anchor your inner thighs toward the ﬂoor; 4 Start to straighten your left leg toward the arch your lower back away from the ﬂoor enough so that you can pass your hand under the small of your back. ceiling. If it trembles or if you can’t straighten it easily, use a strap around the arch of your foot and position your leg farther away from you so INSTRUCTION PHOTOS: JEFF NELSON; MODEL: AMY IPPOLITI; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: PRANA 1 Lie on your back with your legs together, DON’T ﬂatten your lumbar curve or press your lower spine into the mat. Doing so reduces the stretch in your hamstrings and may cause a ﬂattening of your lumbar spine over time, which is unhealthy for your lower back. you can straighten it without strain (see this and additional modiﬁcations on page 56). Keep the muscles in both legs engaged and strong. 5 Test your hamstring ﬂexibility by drawing your leg closer to your chest, keeping it straight while maintaining a natural lumbar curve in your low back. If your back begins to ﬂatten, you’ve reached your edge and should back off slightly. Hold this pose for 5 breaths, and then slowly release your left leg to the ﬂoor; repeat on the other side. DON’T perform the pose with your top leg bent, which minimizes the stretch in your hamstring. Instead, move your leg away from you until you can straighten it comfortably. OUR PRO Model and teacher Amy Ippoliti aims to bring ancient wisdom to modern yogis, both on and off the mat, while sharing her passion for earth conservation. A pioneer of yoga education, she co-founded 90 Monkeys, an online and in-person school for yoga teachers. Ippoliti has been studying yoga philosophy, vinyasa, and alignment-based asana since she was 16, and she leads trainings and workshops worldwide. Learn more at amyippoliti.com and @amyippoliti. YOGA JOURNAL . CO M / 55 / O CTO BE R 2017 YOGAPEDIA P R AC T I C E W E L L Modify Supta Padangusthasana as necessary to find safe alignment in your body. If you’re unable to straighten your top leg due to tight hamstrings … TRY using a strap around the arch of your top foot. Hold the strap in each hand, and move your leg away from your chest until you can straighten your leg. A straight leg will most effectively stretch your hamstring, so there is no shame in using a strap. KRISTIN ALLEN U.S. HALL OF FAME ACROBATIC GYMNAST If your lower back feels uncomfortable or it’s challenging to maintain a lumbar curve … TRY bending your bottom leg and planting the sole of your foot on the mat near your sitting bone. This should help you maintain a good lumbar curve and free you up to move the top leg more easily. If you feel strain in your neck or it’s hard to keep your head in a neutral position … TRY placing a folded towel or blanket under your head at a height that feels comfortable and allows your chin to rest in a neutral position (not tucked in, and not lifted away from your throat). YOGA JOURNAL.CO M / 56 / O CTO BE R 20 17 Kripalu 1000-Hour Yoga Teacher Training An unparalleled experience in yoga-based education. Schools ® is a registered trademark of Kripalu Center for Yoga & Health. All rights reserved. YOGAPEDIA P R AC T I C E W E L L Stretch your hamstrings and open your hip flexors with these prep poses for Ardha Chandra Chapasana. UTTHITA PARSVAKONASANA Extended Side Angle Pose BENEFITS Warms up your hips and hamstrings to prepare for the deeper intensity of Ardha Chandra Chapasana, our ﬁnal pose INSTRUCTION Take a wide stance with your feet parallel to one another. Turn your left foot out 90 degrees, making sure your feet are lined up, left heel to right arch. Place your left ﬁngertips to the ﬂoor on the outside of your left foot, and extend your right arm over your head. (Alternatively, place your left forearm on your right thigh). Keep the weight balanced between the front and back legs as you breathe and elongate all parts of your body. Hold for 3–5 breaths. UTHITTA TRIKONASANA Extended Triangle Pose BENEFITS Powerfully stretches your hamstrings while your leg is straight and turned out, in preparation for the same muscle action in the ﬁnal pose INSTRUCTION Take a wide stance with your feet parallel to one another. Turn your left foot out, making sure your feet are lined up, left heel to right arch. Place your right hand on your right hip and extend your left arm out in front of you. Firm your legs and bend forward, pushing your chest forward and your thighs back. Reach your ﬁngertips down to the ﬂoor or a block in front of you. Once your ﬁngertips are grounded, keep your legs straight and rotate your left leg externally as you move your left ﬁngertips behind your foot to the ﬂoor or to a block. Lift your right arm up to the sky. Keep your legs strong, and elongate your body in all directions. Breathe and hold for 30 seconds. Repeat on the other side. ARDHA BHEKASANA Half Frog Pose BENEFITS Opens and warms your hip ﬂexors and quadriceps to prepare them for the bow in the ﬁnal pose INSTRUCTION Lie on your tummy and prop yourself up on your elbows. Bend your left knee and reach back with your left hand to grab the inside of your foot. Depending on your upper body ﬂexibility, either stay here and pull your foot closer to your outer hip to stretch the front of your leg, or try slowly rotating your elbow toward the ceiling as your ﬁngers slide over the top of your foot, so the base of your palm is pressing the top of your foot. Be sure to keep your knee in line with your hip. To increase the stretch, maintain a natural curve in your lower back while drawing your buttocks down. Be sure not to push your foot too hard if it hurts your knee. Hold for 3–5 breaths. Repeat on the other side. YOGA JOURNAL.C O M / 58 / O CTO BE R 2017 Life is busy and trying to juggle family and work can leave you feeling exhausted and run-down…especially if you are iron deficient. Floradix is a low-dose supplement designed to prevent and treat iron deficiency and has been helping women reclaim their energy and vitality for over 60 years. Iron deficiency affects 20% to 25% of the world population,1 with irondeficiency anemia the most common type of anemia. 25% Reference 1 . McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54. We all need iron for energy. Women are especially prone to iron deficiency due to periods, pregnancy, and breast-feeding. In fact, menstruation is the main reason women are 10 times more likely than men to suffer from low iron levels. Just a few consecutive heavy periods can cause iron losses that are difficult to reverse without supplementation. Iron-deficiency symptom checklist: Are you iron-deficient? Do you often feel weak? Do you look pale, lack appetite, or feel tired? Are you often cold or chilly? Do you have brittle hair and nails? Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient. Is iron missing in your diet? If your diet hasn’t been giving you the recommended 18 mg of iron a day and you’re feeling tired and run-down, Floradix® Liquid Iron + Herbs could be the simple solution. In addition to iron, Floradix’s gentle formula contains vitamins B1, B2, B6, B12, as well as vitamin C. Vitamin C helps the body absorb the form of iron found in fruits and vegetables, like those found in Floradix’s liquid base. Feel the difference Floradix® makes: • • • • Nonconstipating Dairy-, lactose-, & alcohol-free Free of artificial colors & flavors Safe, utilizable dosage • • • • Formulated for maximum absorption Contains whole food & herbal extracts Certified kosher Suitable for vegetarians WWW.FLORAHEALTH.COM 1-888-436-6697 FLORADIX IS AVAILABLE AT: & other health food stores. YOGAPEDIA P R AC T I C E W E L L Steady your balance and stay open to possibilities as you move step by step into Ardha Chandra Chapasana. Ardha Chandra Chapasana Ardha = Half · Chandra = Moon · Chapa = Bow · Asana = Pose Half Moon (Sugarcane) Bow Pose BENEFITS Opens your hamstrings, hip ﬂexors, and chest; evokes a sense of freedom and inspires you to stand up for your beliefs INSTRUCTION 1 Come back into Parsvakonasana (Extended Side Angle Pose) on the left side. Place your right hand on your right hip and look down to the ﬂoor. Inhale deeply; step your right foot forward (about 6 inches) and walk your left hand diagonally out to the left of your front foot (about 10 inches). 2 Spring off your right foot while grounding your left foot into the ﬂoor for balance. Lift your right leg up behind you on a diagonal into Ardha Chandrasana (Half Moon Pose). Be sure your right leg is in line with your torso, so you don’t overwork your outer hip or inner thigh muscles. Keep your standing leg engaged by lifting the muscles above your kneecap. Bring your right arm up vertically and slowly take your gaze to your top hand. If you feel cramping in your standing leg, draw the left buttock under to elongate the glute muscle. 3 Once you feel steady, bring your right knee toward your chest so you can grab the top of your right foot with your right hand. STAY SAFE Ardha Chandra Chapasana can cause tension in your hamstrings, especially near the muscle attachments at the sitting bones or back of your knee. If your hamstrings feel tight, bring the ﬂoor to you by placing a block under your front hand. A cramping sensation in the standing buttock is also common with this pose. If this happens, draw your buttock under and rotate your leg outward, which may help to clear the cramp. YOGA JOURNAL.CO M / 60 / O CTO BE R 2017 Balancing act 4 When your hand has made a connection with the top of your right foot, hold ﬁrmly and swing your knee back behind you. To fully open the pose, kick your right foot into your hand as though you’re trying to straighten your leg. Without letting your right hip pop forward, draw your left buttock under. Be sure your bent (right) thigh stays in line with your torso, so that you do not overwork your outer or inner thigh muscles. Hold here for 3–5 breaths. To come out, release your foot and place your right hand on your hip; bend your standing leg; powerfully reach through your back leg, and place your right foot on the ﬂoor, returning to Parsvakonasana. Repeat on the other side. LEARN MORE For more step-by-step pose instructions, visit yogajournal.com/yogapedia. YOGA JOURNAL . CO M The word chapa refers to the sugarcane stalk the goddess Lalita uses as her bow. Her arrows are ﬂowers, and she has a half moon (ardha chandra) in her hair. For this reason, my teacher Douglas Brooks, PhD, a scholar of Hinduism and the comparative study of religions, named this pose (which is a variation of Ardha Chandrasana) Ardha Chandra Chapasana many years ago. The goddess who holds the bow (chapa) represents every emotional possibility—from pleasant and agreeable to ﬁerce and formidable. Her intricacy is not unlike our own complex nature. Although she may seem sweet and demure with ﬂower arrows and a sugarcane bow, her weapons become sharp and deadly when demons need slaying. All yogis can relate to this need for inner dichotomy: There are times to be pleasant and agreeable, and times to stand with ferocity and ﬁght for what is right and moral. / 61 / O CTO BE R 2017 ANATOMY P R AC T I C E W E L L Get to know … Your IT band The trendy go-to remedy for a tight IT band—foam rolling—can actually do more harm than good. Here’s why, plus the yoga poses that’ll help you keep your IT band healthy. By Jill Miller THE ILIOTIBIAL (IT) BAND may not be top of mind for most yogis. After all, the thick fascial tissue (similar to a tendon) isn’t typically aggravated by yoga alone. But if you love jump backs, or if you practice yoga to help balance a fitness regimen filled with high-impact or explosive activities (think running, hiking, dancing, or high-intensity interval training) you likely have an embodied sense of this fibrous structure, and you might say it feels “tight.” And you’re right: The tendinous fibers of the IT band have a firmness that serve as a natural protector of your outer thigh. Yet before you use yoga to help “stretch” or heal your IT band, it’s important to know the basics about how this tissue can become irritated and what to do to help it feel better. If you feel pain on the outside of your knee, particularly when bending it, this may be a sign that you’re dealing with IT Band Syndrome. For example, pain may occur when you walk up or down stairs or move into yoga poses that require a deep bend in one knee, such as Virabhadrasana II (Warrior Pose II). The source? IT band tension caused by imbalances in your tensor fasciae latae or gluteus maximus muscles—the two hip-based connection points for your IT band. When these muscles pull on your IT band, which connects into your knee’s joint capsule and the outside of your shin bone, it can lead to pain in your outer knee. The good news? IT band issues are usually not very serious and respond well to strengthening and releasing tension in the muscles surrounding the tendon— especially your gluteus maximus and tensor fasciae latae, as well as the neighboring quadriceps, hamstrings, hip flexors, and hip rotators. COMMON CAUSES OF IT BAND SYNDROME When any tendon is put under repeated stress from overworking or overstretching, little tears or traumas can occur, leading to injury and pain. When this happens in the IT band, it’s called IT Band Syndrome—and because tendinous tissue doesn’t get as much healing blood ﬂow as a muscle, it can be harder to repair. What’s more, the IT band is packed with nerve endings, which is why foam rolling it can be very painful. Here, four common causes of IT Band Syndrome: Excessive running, jumping, or cycling, particularly when knee and hip alignment is off. Keep in mind that any movement with poor alignment can lead to problems. That’s because part of the IT band’s purpose is to keep your knee optimally tracking as you move, so if your joints are consistently out of alignment (say, if your feet pronate when you walk or turn out when you ride your bike), it can irritate your IT band. Overstretching or over-tensing your buttock muscles from exercise or poor habits (for example, sitting cross-legged or frequently wearing high heels). Excessive sitting, which chronically shortens the tensor fasciae latae while overly lengthening the glutes, weakening your hips, hamstrings and gluteal muscles and aggravating your IT band. Leg length discrepancies, which can place excessive strain on one hip, leading to IT band issues on the longer leg. YOGA JOURNAL. CO M / 62 / O CTO BE R 2017 BODY OF KNOWLEDGE: ANATOMY OF THE IT BAND Also known as the iliotibial tract, the IT band is a multipurpose tendon that runs down the length of the outer thigh, from the top of the pelvis (ilium) to the shin bone (tibia). It connects the tensor fasciae latae muscle (a hip flexor) and gluteus maximus (the largest butt muscle, a hip extensor, and external rotator) to the outside of the tibia. The IT band is responsible for keeping your hips and knees stable, particularly during rapid, explosive moves like running and jumping. Think of the thick fascia of the IT band like a well-tensioned bridge that links the pelvis and knee. That fascia also envelops your quadriceps muscles and tapers into the knee joint capsule. When the two muscles that attach at the top section of the IT band—the tensor fasciae latae and gluteus maximus—contract, it adds tension to the IT band, which helps to stabilize your knee-to-hip relationship. But too much use (or underuse) from one of these muscles can overstress your IT band and tug on your outer knee, leading to pain. ILIUM This is the uppermost and largest part of the hip bone; it’s a wide, flat bone that provides many attachment points for muscles of the hip and trunk. TENSOR FASCIAE LATAE This small muscle lies in front of the hip joint and is one of the connection points for the IT band. PHOTO: PAUL MILLER; ILLUSTRATION: MICHELE GRAHAM ILIOTIBIAL BAND This thick, fascial tissue serves as the tendinous insertion for the gluteus maximus and tensor fascia latae. It is the outer border of the vastus lateralis (outer quadriceps) muscle and acts as a fascial envelope for the quadriceps group. TIBIA Also known as the shinbone, it is the larger and stronger of the two bones below the knee. GLUTEUS MAXIMUS The largest and most superficial of the three gluteal muscles, this is the main extensor muscle of the hip and the other connection point for the IT band. YOGA JOURNAL . CO M / 63 / O CTO BE R 2017 ANATOMY P R AC T I C E W E L L Why foam rolling isn’t a cure It seems logical that if you’re dealing with IT Band Syndrome, massaging the tendon with a foam roller might help. And while it will likely provide temporary relief afterward (there’s a good chance it’ll also hurt like heck while you’re rolling!), it’s my ﬁrm belief that arbitrary foam rolling of your IT band can do more harm than good. Here’s why: For starters, excessive rolling can further irritate an aggravated IT band tendon, worsening existing micro-tears. Plus, some of the relief that comes after a foam-rolling session may be the result of stimulated stretch receptors in the vastus lateralis, the lateral quadriceps muscle that lies beneath your IT band. While this quad-tension relief can slightly relieve IT band pain, it doesn’t negate the potential additional damage caused by the foam roller. Finally, if you foam roll your IT band while ignoring the all-important gluteus maximus and tensor fasciae latae, you’re not addressing the underlying cause of pain. Instead of foam rolling, try Ball Plow First, use therapy balls on your gluteus maximus and tensor fasciae latae. Place the balls between your muscles and the ﬂoor, then ease the weight of your body onto the balls, taking deep breaths as the balls sink deep into your tissue. Stay here for 2 minutes per muscle group. As you lie on the balls, try tensing and releasing these muscles a few times to further relax the muscles and their connections to the IT band. Then, use therapy balls on the outside of your thigh, which will help to improve hip mechanics and ultimately restore proper IT band function—without risking additional damage. It’s important to avoid trying to “roll out” or “loosen” your IT band, as it could worsen its condition. Instead, use the therapy balls to target the mobility of the muscles underneath the IT band: the quadriceps. In the following release exercise (“Ball Plow,” below), moving the therapy balls in super-slow motion helps to coax mobility into these deeper muscles. The balls will likely come in contact with your IT band at times, so limit your pressure at highly sensitive points. Attempt to apply pressure that helps to create a relaxation response in the deep thigh muscles below the IT band. The practice below will help you to home in on the right spots. If rolling feels painful, back off. This should feel like a tolerable stretch, leaving the area feeling warm and refreshed. 1 Rest on your side and place a pair of Yoga Tune Up Therapy Balls (or other small, pliable balls) on the outside of your thigh, toward the junction between your quads and hamstrings, nestling the balls into a region that is directly below your IT band. 3 Moving slowly, use the weight of your thigh to guide the balls forward (across the thigh, not lengthwise). You’ll use the deeply docked therapy balls to move your quads around your femur, mobilizing the lateral (outside) quad away from the hamstrings and creating a stretch between the bone and your quads. If done correctly, it will feel like a large hand is pivoting your thigh muscle around the bone. 4 Therapy balls will naturally roll (they are spheres, after all). Try to minimize rolling by using them to plow the entire section of muscle, which will cause your thigh to internally rotate. 5 Repeat for up to 10 minutes, moving slowly from the outside of your thigh toward the middle, then switch legs. YOGA JOURNAL.CO M / 64 / O CTO BE R 20 17 PAUL MILLER 2 Let the balls sink in for 10 breaths. Imagine that they’re docking themselves between your quads and hamstrings. “ Y “ SOLD AT FINE BOUTIQUES & YOGA STUDIOS EVERYWHERE These bras are great during an active day! The super stretchy material is perfect for all of your yoga moves and positions without discomfort! v a o F r i t w e e B N ra! r uo Coobie Seamless Bras are ultra comfortable, supportive and perfect for everyday TRY THEM FOR YOURSELF! Save $20 on any 3 Bras USE CODE: YOJO17 www.shopcoobie.com 1-888-789-1037 Coobie Seamless Bras ® GET SOCIAL WITH US! ANATOMY P R AC T I C E W E L L 3 poses for a healthy IT band When it comes to your IT band, not all yoga poses are created equal. Some lengthen the IT band’s muscular attachments, and others will reinforce their strength and stability. The following poses will help you get to know your IT band—and help heal and prevent problems. To feel the IT band in your body, try ... PRASARITA PADOTTANASANA Wide-Legged Standing Forward Bend, variation The twisting motion in this unique variation will help you feel the origin and insertion points of your IT band, from the outside of your hip to your knee, providing a deep stretch in your glutes, lateral hamstrings, lateral calf muscles, and ankles. If your IT band is hypermobile, try ... VASISTHASANA Side Plank Pose If you have a hypermobile body type, isometric poses that boost stability are key to helping build strength and keeping your IT band safe. This pose will activate the lateral stabilizers of your hips, including the gluteus maximus, medius, and minimus, while also prompting your tensor fasciae latae to stabilize your IT band. Both legs work equally hard in this Vasisthasana variation, making it an especially powerful hip strengthener that improves IT band stability. HOW TO Lie on your left side, placing your left forearm on the ground and driving your scapula toward your hip. Line up your feet with your shoulders. Activate your outer foot so that your ankle stays strong, rising up into Side Plank Pose. Lift your right foot away from your left so your feet are hip-width apart. Hold for up to 1 minute, then repeat on the other side. connecting to your IT band, which will help maintain their strength and enhance their range of motion. If your IT band feels tight, try ... ANANTASANA Side-Reclining Leg Lift, variation If your IT band and hips feel tight (read, if Child’s Pose makes you sweat), you’ll want to improve the mobility of the muscles HOW TO Lie on your left side and stretch your left arm out up along the ﬂoor, parallel to your torso. Bend your left elbow and support your head in your palm. Keep your right hip parallel to the left, raising your right leg as high as possible without rotating your hip. Then, ﬂex your right hip forward, keeping it raised. (Your toes should never point toward the ceiling.) Slowly lower your right foot to the ground without rotating your hips. Then, lift your right foot off the ground again, taking 30 seconds to return it to its starting position. Each leg lift should take approximately 1 minute. Do 3 on the left side, then repeat on the other side. OUR PROS Writer Jill Miller is the creator of Yoga Tune Up and The Roll Model Method, and author of The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. She has presented case studies at the Fascia Research Congress and the International Association of Yoga Therapists Symposium on Yoga Therapy and Research. Learn more at yogatuneup.com. Model Kat Fowler, E-RYT 500, is a yoga and meditation teacher and a Yoga Alliance Continuing Education Provider in New York City. Learn more at katfowleryoga.com. YOGA JOURNAL.C O M / 66 / O CTO BE R 2017 PHOTOS: PAUL MILLER; MODEL: KAT FOWLER; STYLIST & HAIR/MAKEUP: EMILY CHOI; TOP: TITIKA ACTIVE COUTURE; BOTTOMS: LULULEMON HOW TO Step your feet 2–3 feet apart and hinge forward until your hands touch the ground, keeping a neutral spine. If you have trouble touching the ﬂoor, place your hands on a block or a chair. Walk your hands to the right, allowing your whole body to revolve so your feet and head face away from their starting points. Stop when your hips and thighs reach their max rotation. Your right leg will be in front of your left. Hold for 5–10 breaths, then repeat on the other side. HOME PRACTICE P R AC T I C E W E L L A home practice to Cultivate contentment By Heather Archer WHEN LIFE EBBS AND PHOTOS: IAN SPANIER; MODEL: HEATHER ARCHER; STYLIST: MATTHEW PERIDIS; HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: DAUGHTERS OF CULTURE; BOTTOMS: BOGNER FLOWS, it can be chal- lenging to stay connected to ourselves—particularly if we’re tempted to ignore or escape the negative feelings that can come with change and upheaval. Yet staying with all of our musings and physical sensations during times of change— welcome or not—enables us to move with more equanimity through ups and downs. When we accept that we can’t always control external situations, it can be empowering and help us focus on what we can control: what goes on within us. Whatever you’re going through, I hope this sequence will help you trust that you can ride the waves of life with a feeling of contentment, knowing that you have everything you need within you to move through changes and challenges with grace. 1 KNEELING BODY WAVE 2 DYNAMIC MALASANA Garland Pose From Balasana, keep your arms straight as you round your spine in a wave-like motion. Inhale as you round forward in one ﬂuid movement, melting your hips toward your wrists and lifting your heart into a modiﬁed Urdhva Mukha Svanasana (Upward-Facing Dog Pose) on your knees. Exhale; draw your navel in, keeping your arms straight as you ﬂow back to Balasana. Repeat one movement per breath, 5–21 times. On the last round, tuck your toes, lift your hips, and come to Down Dog. Walk your feet forward, taking them as wide as your mat, toes turned out. Lower your sit bones toward the ﬂoor, lifting your head, heart, and hands in Anjali Mudra (Salutation Seal). Press your elbows into your inner knees and stay here for 3 breaths. Then, on an inhalation, press into your feet to rise up to stand, stretching your arms overhead. On your next exhalation, lower back down. Repeat 5–21 times. On the last round, hold the full squat for 3 breaths, then step back to Downward-Facing Dog Pose. 3 ADHO MUKHA SVANASANA, VARIATION Downward-Facing Dog Pose 4 HUMBLE WARRIOR PRACTICE TIPS 1 Before you begin, find a quiet space and connect with your breath. 2 Set an intention for this practice: state it clearly and in the present tense. 3 Do 3 to 5 rounds of Sun or Moon Salutations led by the breath. Then, come to Balasana (Child’s Pose) and move through the following sequence. Take your feet as wide as your mat, and walk your hands back a hand’s length, shortening your Down Dog a bit. On an inhalation, transfer more weight into your right hand; on your next exhalation, reach your left hand to the outside of your right leg (above or below the knee). On each exhalation, deepen the twist; try to keep your hips level. Stay here for 3–5 breaths, then repeat on the other side. YOGA JOURNAL . CO M From Down Dog, step your right foot between your hands and move your back (left) foot a few inches to the left, spinning your back heel into the earth. As you inhale, reach your arms overhead. As you exhale, interlace your ﬁngers behind your back and fold forward over your right leg, engaging your core on the way down. Continue to ride the breath back up and down, repeating 5–21 times before coming to Downward-Facing Dog. Repeat on the other side. / 69 / O CTO BE R 2017 HOME PRACTICE P R AC T I C E W E L L 5 FOREARM PLANK WITH KNEE TAPS 6 SPHINX POSE 7 SALABHASANA Locust Pose, variation From Downward-Facing Dog, lower to your knees and forearms, keeping your elbows in line with your shoulders. Press into your wrists, thumbs, and pointer ﬁngers, stepping one foot back, and then the other, into Forearm Plank. Broaden your collarbones as you hug your outer arms in. Inhale here, and as you exhale, tap your knees to the mat. Engage your lower belly by drawing your navel upward and in. On your next inhalation, lift your inner thighs, returning to Forearm Plank. Repeat 5–21 times, tapping your knees to the earth on each exhalation. On the ﬁnal tap, gently lower your hips and belly to the mat. From your belly, make sure your shoulders are right above your elbows and your forearms are parallel with one another. (If there’s any tension in your shoulders, slide your elbows forward a bit more.) Press down into your elbows to move your shoulder blades down your back, lengthening your neck. With your legs hip-width apart, press your pelvis into the earth and lengthen your tailbone down toward your heels. Roll your outer thighs down toward the earth and energetically push your rib cage forward through your arms. Feel your lower back and sacrum broaden and lengthen. Stay here for 3–5 deep, ﬂuid breaths. 8 VIRABHADRASANA II 9 UTTHITA PARSVAKONASANA 10 UTTHAN PRISTHASANA Warrior Pose II Extended Side Angle Pose Lizard Pose with quadriceps stretch From Down Dog, step your right foot between your hands. Align your right heel with your left arch (or heel, depending on what’s comfortable), then spin your left heel into the earth. Sweep your left arm forward and up, ﬂowing into Warrior II. As you exhale, sink a little deeper into your right knee, bending it until it approaches 90 degrees. Reach your ﬁngertips in both directions and gaze softly over your right hand. Stay here for 3–5 breaths, feeling a sense of ease even as your body is challenged. From Warrior II, lengthen your waist forward and hug your right hip back and inward. On an exhalation, release your right hand to your inner ankle and your left arm up toward the sky, spinning the left side of your chest open to come into Utthita Parsvakonasana. Simply observe the sensations in your body without judging them. Before releasing, take a deep breath. As you exhale, lower both hands to the inside of your right foot. Then, lower your left knee to the mat. With your hands on the ground, slide your left knee back and heel-toe your right foot toward the outer edge of your mat. Bend your left knee and reach back with your right hand to grab your left foot. Hold here for 3–5 breaths, breathing deeply into any sensations you feel, then release and heel-toe your right foot back to the center of your mat. If you want a hamstring stretch, shift your hips back, straighten your right leg, and enjoy a few breaths in Hanumanasana (Monkey God Pose) before coming into Anjaneyasana (Low Lunge). YOGA JOURNAL.C O M / 70 / O CTO BE R 2017 From your belly, place your chin or forehead on your mat and interlace your ﬁngers behind your back. Press down into the tops of your feet, engaging your legs. As you inhale, lift your head and heart away from the earth, feeling your rib cage move forward and up as your shoulder blades move down and toward one another. Keep your lower ribs and hips on the ground, gently lifting and lengthening your hands away from your low back. Hold here for 3–5 breaths. Feel free to repeat 2–3 times, lifting your heart and/ or legs away from the earth. Then, come into a wide-kneed Child’s Pose, followed by Downward-Facing Dog. AMERICA’S 1SELLING # ORGANIC PLANT-BASED PROTEIN t Excel len sourc •De e of f i b Act ive pr obiotics • O t he-go pr ote n o c i n in • a rg er • l ic ious fruit & veggie blend SO OR AL K F O LO fuel your life, 20g PROTEIN 7g PLANT-BASED Gluten Free OF FIBER Non-GMO ® purelyinspired.com Facebook logo is owned by Facebook Inc. Based on AC Nielsen xAOC sales data for organic protein powders for 52 weeks ending March 25, 2017. © 2017 HOME PRACTICE P R AC T I C E W E L L OUR PRO Teacher and model Heather Archer is a Mukti Yoga teacher in Los Angeles. She also leads retreats for Blissed and Swell. Learn more at heathernamaste.com. 12 FULL BODY WAVE 13 FROG POSE Repeat poses 8–11 on the other side. From Down Dog, inhale, pressing up onto your toes. Draw your chin in, and round your spine (similar to the ﬂuidity you created in Kneeling Body Wave). Keep your arms and legs straight as you move your hips toward your wrists and lift your heart, coming into a modiﬁed Upward-Facing Dog Pose. Keep in mind that in this variation, your knees should never touch the ﬂoor. Repeat one movement per breath—inhaling to come forward and exhaling to move back, 5–21 times. Once you’ve ﬁnished, rest in Balasana (Child’s Pose) for 3 breaths. From Balasana, rest on your forearms and begin to slide your knees open wide, stopping when you’ve reached the outer edge of your mat. Be sure to turn your feet out and slide them open until your ankles and knees are in line—forming a 90-degree angle from your hips to your heels. (If your hips and torso are high off the ground, slide a block or bolster under your tummy and ribs for support.) Relax into your hips and surrender here for at least a minute, allowing sensations, feelings, and thoughts to arise. To release this pose, slide onto your tummy, stretching your legs back behind you; rest here for 3 deep breaths. 14 DHANURASANA Bow Pose 15 PIGEON WITH BODY WAVE 16 UNIVERSAL TWIST From your belly, bend both of your knees and reach back to catch the tops of your feet, grabbing your ankles if possible. Keep your knees hip-width apart, and hug your outer hips in to support your lower back. As you inhale, kick your feet into your hands and push down into your thighs, pressing your pelvis into the earth. As you exhale, keep the back of your neck long, lift your heart, and lift your inner thighs off the mat if possible. Hold here for up to 8 breaths, then release on an exhalation. Rest your cheek on the mat for 3 deep breaths before moving into DownwardFacing Dog Pose. Inhale your right leg into the air and ﬂex your foot, then bring your right shin forward, aligning your right knee with your right wrist and your right ankle with your left wrist. With your ﬁngertips under your shoulders, straighten your arms. Inhale; lift your heart and lengthen your waist. Exhale; bend your elbows out to the side while folding forward. Continue moving in a wave-like motion, one movement per breath, 3–5 times. On the last round, stretch your arms out in front of you and hold for 10 breaths. Then, step back to Down Dog and repeat on the other side. Lie on your back and hug your right knee into your chest. As you exhale, use your left hand to guide your knee across your body into a twist. (Your right shoulder will most likely come off the ground as your left knee moves closer to the mat.) Let your right arm rest overhead or out to the side. Use every inhalation to expand your belly and lengthen your spine; use every exhalation to gently deepen your twist. Stay here for 3–5 breaths and then switch sides. To ﬁnish this practice, lie in Savasana (Corpse Pose) for at least 5 minutes, allowing yourself to sink into the ocean 11 ANJANEYASANA WITH GOMUKHASANA ARMS Low Lunge with Cow Face Pose arms From Utthan Pristhasana, release your left shin to the ground. Inhale, raising your arms overhead. On an exhalation, bend your right elbow and place your right palm between your shoulder blades. On an inhalation, internally rotate your left arm and bend your left elbow, bringing the back of your palm up your back and clasping your ﬁngertips, if possible. Hold here for 3–5 breaths, then move into DownwardFacing Dog Pose. YOGA JOURNAL . CO M / 72 / O CTO BE R 2017 of tranquility that is within you. SMILE BE HAPPY YOU TOOK YOUR ESTER-C® The only vitamin-C that offers 24-hour immune support* Eat healthy, get your rest—and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there to deliver 24-hour immune support and potent antioxidant activity.* So now, more than ever, trust your immune health to Ester-C®… Nothing else works like it.* Available at health, natural food and vitamin specialty stores. The Better Vitamin C. ® , Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Learn more at AmericanHealthUS.com ©2017 American Health Inc. | 17-AH-1138 JUST ADD intensity Infuse your yoga practice with energy, stability, and balance by combining asana with high-intensity interval training. Story by Tasha Eichenseher Sequence by Koya Webb Photography by Amanda Friedman MENTION A YOGA HYBRID CLASS to a roomful of yogis and you’re bound to get some eye rolling: These days there’s goat yoga, naked yoga, and numerous other unorthodox combinations, but the rationale behind these pairings is often unclear. Yet when it comes to pairing high-intensity interval training (HIIT)—juxtaposing intense bursts of movement like squat jumps with short periods of rest—with yoga, the benefits can be profound. Research suggests HIIT is linked with increasing cardiovascular fitness and reversing the effects of aging. A 2017 Mayo Clinic study found that doing just 16 minutes of high-intensity intervals three times a week boosts aerobic capacity, mitochondrial function (cell ability to take in oxygen and make energy), and muscle mass. HIIT can also help if weight loss or maintenance is a goal; adding it to your running, cycling, swimming, and fitness-focused yoga routines burns additional calories, especially during the two-hour recovery period after your workout (up to 15 percent more), according to the American College of Sports Medicine. For best results, the college recommends that HIIT workouts (including rest) last from 20 to 60 minutes, with high-intensity elements each taking five seconds to eight minutes, depending upon your endurance. With HIIT, you have to give it your all, performing at 80 to 95 percent of your maximal heart rate (the number of times your heart can beat a minute without overexerting) during YOGA JOURNAL.C O M high-intensity moments. Aim for recovery periods at 40 to 50 percent of your maximal heart rate. Fitness instructor and yoga teacher Koya Webb first relied on HIIT to build strength and endurance as a college track and field athlete—until she was waylaid by a stress fracture in her lower back. Suffering from depression, Webb sought help from a health counselor, who recommended that she try yoga to lift her mood. It worked, and it helped to heal her body, too, says Webb. Within a year, she was able to return to the track, eventually earning a state championship title and a degree in exercise science, before developing a system of yoga-HIIT. Webb’s method combines the cardiovascular, strength-training, and energetic benefits of HIIT with the flexibility and de-stressing benefits of asana. The end result: a powerful practice that adds more stability, sustainability, and dynamism to your asana, says Webb. “If you’re stuck in a rut, HIIT can add a sense of get-up-and-go to your life and yoga practice,” she says. On the flip side, if you’re always on the go and don’t take proper time for recovery or self-reflection, adding mindfulness to your workouts can help you relax and reconnect, she adds. Experience yoga-HIIT with Webb on the following pages. “Start by thinking about something you want more of in your life,” she says. “Inhale and feel that intention in your body.” Practice three times per week, focusing on your breath and taking 10-second breaks after each exercise. / 74 / O CTO BE R 2017 MODEL: KOYA WEBB; STYLIST: ASHLEY TURNER/HAZEL & PINE; HAIR/MAKEUP: BETH FOLLERT/JK ARTISTS; TOP AND BOTTOMS: ALO YOGA; BRACELET: MALA & ME A C B 1 UTKATA KONASANA JUMPING JACKS Goddess Pose Jumping Jacks A Start in Goddess Pose with your feet turned out 45 degrees and your knees aligned over your ankles. Extend your arms straight out while moving your shoulders away from your ears. Your wrists should line up with your toes, or ankles and knees. Engage your core by pulling your belly into your spine, and sink your hips to knee level. B Jump up, spreading your arms and legs outward. C Land with your feet together under your hips, bringing your hands overhead. Then, jump back to Utkata Konasana—one of the most strengthening and empowering poses in yoga because it opens your hips and uses the largest muscles in your body, says Webb. Adding jumping jacks to your Utkata Konasana tones your entire body and inspires ﬁerce conﬁdence. Complete 10 times. YOGA JOURNAL . CO M / 75 / O CTO BE R 2017 A B 2 PLANK ELEVATORS A Start in Plank Pose with your shoulders over your wrists, your feet hip-distance apart, and your core engaged. B Draw your navel in toward your spine as you lower down to your forearms, ﬁrst with the left arm (shown) then the right. C Return to Plank Pose by placing your hands where your elbows were, right ﬁrst then left, and press up. For each repetition, alternate which arm you use ﬁrst. Plank Elevators strengthen your biceps, triceps, abdominal muscles, hamstrings, and glutes, with an added cardio beneﬁt. Complete 5 full Plank Elevators (down and up on both sides) and end in Plank Pose before shifting back to Balasana (Child’s Pose). Rest for a few breaths. C A B 3 MALASANA SQUATS Garland Pose Squats A With your feet wider than your hips and toes pointing out 45 degrees, lower your tailbone and squat low to the ground. Place your arms between your thighs and bring your palms together, using your elbows to press your knees away from your midline. B Engage your core and inhale as you press through your feet to stand up. Squeeze your booty at the top. Lower back down slowly with control. Malasana squatting is one of the most effective ways to tone your entire lower body. It works your quadriceps, hamstrings, glutes, and calf muscles while strengthening your lower back and core. Repeat 20 times. YOGA JOURNAL . CO M / 77 / O CTO BE R 2017 B A 4 ADHO MUKHA SVANASANA PUSHUPS Downward-Facing Dog Pose Pushups Start in Downward-Facing Dog with your hands and feet shoulder-width apart. Make sure your ﬁngers are spread wide. A Come up high on your toes as you engage your core, push your thighs back, and relax your shoulders away from your ears. B Inhale and bend your elbows so your forearms and biceps are at a 90-degree angle; then exhale as you straighten your arms. Down Dog Pushups strengthen your chest, arms, shoulders, and core while stretching your back and hamstrings. Repeat 10 times. YOGA JOURNAL. CO M / 78 / O CTO BE R 2017 A B C 5 CRESCENT LUNGES A Start in Anjaneyasana (Low Lunge) with your back knee on the ground under your hips, your toes tucked under. Align your front knee directly over your front ankle, with your front shin perpendicular to the ﬂoor. Your knees and feet should be hip-width apart. B Engage your core and press through your feet to lift your back knee. C Lower back down slowly but don’t let your knee touch the ground. Widen your stance as needed to make sure that your front knee does not move forward past your front ankle. Crescent Lunges stretch your legs, groins, and hip ﬂexors, while strengthening and toning your thighs, hips, and booty. Repeat 20 times on each side. A B 6 PARIPURNA NAVASANA ABS Full Boat Pose Abs A From seated, come into Paripurna Navasana by engaging your core and extending your legs up toward the ceiling. Lengthen your arms alongside your legs. B On an exhalation, with your belly pulled in toward your spine, slowly lower your legs and upper body until they hover just above the ground, or until you can no longer keep your belly engaged. Inhale to come up. This pose strengthens your abdominal muscles, lower and upper back, and inner thighs. Repeat 10 times. YOGA JOURNAL . CO M OUR PRO Teacher and model Koya Webb is a vinyasa teacher in Los Angeles who studied Ashtanga Yoga with Caroline Klebl. She has worked with Stevie Wonder, India Arie, Ashley Judd, and many others who are passionate about healthy living. She is also a certiﬁed health coach and sports trainer with more than 15 years of experience. You can ﬁnd her at koyawebb.com. / 80 / O CTO BE R 2017 T # 1 S he ELLING DETOX F i n t h e ORMULA U.S. * *SPIN Sscan 52 wee k s endin g 10/2 IT’S TIME! Flood your body with the cleansing power of Flor•Essence ® this traditional herbal cleanse, the synergistic blend of herbs help release the toxins that build-up from everyday life. While it’s easy to see when we’re dirty on the outside, we can’t see the toxins that are in the air we breathe, the food we eat, or even in our own homes. If you’re feeling sluggish, tired, or just don’t feel like your usual beautiful self you could beneﬁt from a cleanse. Gentle enough for daily use, Flor•Essence is a time-honored formula that makes detoxiﬁcation easy. Let your body shine with the cleansing power of Flor•Essence. — 016 B A 7 USTRASANA HIP THRUSTS Camel Pose Hip Thrusts A Start sitting in Virasana (Hero Pose) with your knees hip-width apart and your feet to the outside of your booty. Place your hands on your hips. Inhale and engage your quadriceps, inner thighs, and glutes as you press your hips forward and come onto your knees. Keep your abs engaged. B Press your shins and the tops of your feet ﬁrmly into ﬂoor, or come onto your toes for more stability. Keeping your upper body straight, lean back about 5 inches. Then, on an exhalation, slowly lower your hips back down toward your heels, but without touching them. Ustrasana Hip Thrusts strengthen your glutes, hips, and, thighs, which takes stress off of your lower back. Repeat 20 times. When you’re done, spend 5 minutes in silence, simply breathing. YOGA JOURNAL . CO M / 82 / O CTO BE R 2017 Ready for a life transformation? WHEN THE TIME IS RIGHT YOU KNOW IT. 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TAKE THE NEXT STEP sivanandabahamas.org MASTER CLASS PHOTOS: JEFF NELSON; HAIR/MAKEUP: BETH WALKER; CLOTHING & JEWELRY: MODEL’S OWN P R AC T I C E W E L L Meet your next teacher Colleen Saidman Yee “MY LEAST FAVORITE THING IN THE WORLD is having to make a decision,” says veteran yoga teacher Colleen Saidman Yee. “I’m afraid that I’ll make the wrong one, suffer regret, and have to pay unpleasant consequences.” Still, through asana, Saidman Yee has created a path toward freedom from that fear— a process that involves tapping into her intuition via restorative yoga poses. “I realize that if I slow down and use these subtle practices to find a deep sense of YOGA JOURNAL . CO M relaxation, that a lot of what I’m searching for bubbles to the surface,” she says. Here, learn more about Saidman Yee, develop a better connection with your intuition, and work through your own indecision. Her exclusive gentle sequence (beginning on page 91) serves to help you find your own way. It also provides a sneak peek into her new Yoga Journal Master Class workshop on restorative yoga, which launches online this month. / 85 / O CTO BE R 2017 MASTER CLASS P R AC T I C E W E L L In 1984, my next-door neighbor—who was into all sorts of “weird” stuff like yoga, journaling, and meditation—made it her mission to get me to yoga class. She nagged me for months until I begrudgingly agreed. (I’m sure that there was some sort of trade or bribe involved, but I can’t remember exactly what it was.) I thought that I would be giggling at all these silly people who believed there was something mysterious and magical about “stretching.” I consider myself to be a pragmatist, and had always envisioned yoga as a cult and the physical activity a joke. OK, well, I was wrong. The class kicked my ass and humbled me. The feeling and experience were both magical and mysterious and—dare I say it?—spiritual. My senses were clear, my mind was present, and I had an overwhelming sense of contentment that I hadn’t felt since I was a teenager. I remember walking out onto Broadway in New York City, which I had walked down hundreds of times, but the clarity of the color, sounds, and smells were so much more crisp. It is from this clarity and relaxation that decisions become less dramatic. Yoga eventually became my guide back home to myself. my capabilities, and I believe that the practice has literally rewired my brain. I still have moments of feeling that I don’t add up, but I can find where that’s stored internally and dive into those places with asana, meditation, and breath work, and watch them lose their hold on me. This yoga stuff is quite miraculous. I started teaching entire classes dedicated to restorative poses. They are mind- and nervous-system altering. I think my age has something to do with my love of propping the body and dropping in deeper and deeper. These poses quiet the mental chatter that is nonstop—relaying all sorts of conflicting information, stories, and “Yoga has brought me to a place of loving my body and embracing my capabilities, and I believe that the practice has literally rewired my brain.” I’m one of seven children, and growing up, the main emphasis in our house was on education. My brothers and sister all went on to get masters degrees and PhDs, and most are working in education. I was on the same trajectory, an A+ student in high school, but all of that changed on July 4, 1974, with screeching tires: I was run over by a car and suffered severe head trauma that left me unable to remember or process information the way I had before. I started using drugs and exercise to beat up my body, because the distractions of a high or physical pain were so much less intense than my feelings of inadequacy were. Teaching yoga was never a goal or even a decision. But in 1997, when I was three-fourths of my way through the teacher-training program at Jivamukti Yoga, I informed Sharon [Gannon] and David [Life]—who run the studio—that I had no intention of teaching. I gave them a list of reasons why: I’m not a born teacher, I’m epileptic, I’m tone deaf (chanting is a big part of their lineage), I’m petrified of public speaking, and so on. They nodded and listened, and as soon as I’d walked out of the studio, Sharon called me and said I was going to sub for her in three hours, that the class was sold out, and that she would be one of the students. Well, I did it, and now here I am still teaching 20 years later. By the time I started yoga, I had already given up drugs, but the angst that was the impetus to start doing them was still there. As I kept returning to class, yoga started to address my deeper frustrations. It demanded that I sit with what I’d spent the previous decade running away from and covering up. Yoga has brought me to a place of loving my body and embracing I’ve always been a huge fan of Savasana (Corpse Pose). I don’t think that I had one particular aha moment that made me decide to teach restorative yoga, but my love affair with restorative poses has grown over the years. It started with teaching a restorative pose at the end of my classes at my studio, Yoga Shanti (in New York). Then, about 10 years ago, YOGA JOURNAL.CO M / 86 / O CTO BE R 2017 possible outcomes. When we set up carefully in a restorative pose, the breath becomes easy and the body relaxes so that it doesn’t resist. The nervous system quiets down, and deep listening becomes possible. Clarity rises and fear dissipates. We need to befriend, and listen to, the wisdom of the body. With yoga, I’ve developed a passion for exploring emotions and a method for freeing my body of the bondage caused by years of trying to protect myself. A gut reaction is a window into intuition, but many of us have become deaf to what our gut is telling us. Sometimes we want to deny the truth of a situation because we don’t trust ourselves, or we want someone else to make the decision, or we just plain don’t want to deal with the upheaval that could ensue. Or maybe we literally have negative feelings about our bellies because of what society has told us they should look like, and that area of the body has become hard, ignored, and shut down. Viscerally understanding and feeling the effects of restorative poses and breath work has been a game changer for me. You get in touch with what your gut is telling you, and you realize that you did ® A R O M A T H E R A P Y GuruNanda.com 560 West Lambert Road • Suite B • Brea • California 92821 • 866.421.0309 • email@example.com MASTER CLASS P R AC T I C E W E L L the best you could; you stop beating yourself up with would-haves, should-haves, and could-haves, because that is such a useless energy drain. There are so many different restorative setups and poses that can benefit most conditions. Some of them need to be done gradually. For instance, if someone is sad, I wouldn’t want to put them in a restorative backbend right off the bat because energetically it would be like taking a glass out of the freezer and putting it into the oven. Instead, I’d ease them into three or four other poses building up to that backbend. When my daughters have menstrual cramps, I set them up in Supta Baddha Konasana (Reclining Bound Angle Pose). A supported side-lying position is good for nausea. Roll onto your side, place blankets between your lower legs, and one under your head. Place a candle, a photograph, or flowers nearby to look at. You can become very still here. Keeping your eyes open and looking at a stationary object helps ease the spinning quality of nausea LEARN MORE Yoga Journal’s new online Master Class program brings the wisdom of world-renowned teachers to your home-practice space, offering access to exclusive workshops with a different master teacher every six weeks. This month, Colleen Saidman Yee teaches a gentle and restorative asana class for overcoming roadblocks (like exhaustion, low self-esteem, and anxiety) to reach your true potential. If you’re ready to get a fresh perspective and maybe even meet a lifelong yoga mentor, sign up for YJ’s yearlong membership at yogajournal.com/masterclass. Rodney. Our goal has been to put the “care” back in health care. It’s a program for selfcare that also offers training for health care professionals and yoga teachers who want to aid patient recoveries through yoga. Urban Zen Integrative Therapy teaches you how to apply yogic techniques when taking care of yourself or your patients. It didn’t inspire quick buy-in, but we kept pounding the pavement, and now the doors are springing open. Our hope is that soon all institutions such as schools, corporations, prisons, abuse centers, and rehab centers will offer yoga classes. and provides orientation. A Savasana (Corpse Pose) with weights, like sandbags, placed on your body is helpful when feeling ungrounded. There’s no end to the benefits of restorative yoga. Each setup is designed for optimal relaxation and breathing that will bring you comfort. My hope is that yoga will someday be at the bedside of every hospital patient and that every health care professional will use it for self-care. Ten years ago, I started the Urban Zen Integrative Therapy program with Donna Karan and my husband, Order Your Practice Base at ZebraYoga.com Today! BLACK GRAY WOODGRAIN GREEN www.zebrayoga.com Riva G on the Woodgrain Practice Base Zebra’s Yoga Practice Base is: • Stable: glide through sequences with ease on a non-slip surface • Protective: fearlessly attempt challenging poses and inversions YOGA J OURNAL.C O M • Eco-friendly: made from densely-compressed recycled foam • Hygienic: easy-to-clean, antimicrobial vinyl covering • Versatile: use with or without your favorite yoga mat / 88 / O CTO BE R 201 7 PROMOTION Jillian Pransky, Restorative 101 instructor PHOTO BY MICHAEL BARR So much more than the basics… ✔ Practice a new style of yoga with an esteemed teacher ✔ Inspire and advance your teaching ✔ Sync your practice with the fall season and all year-round ✔ Begin to incorporate authentic yoga philosophy into your home practice, teaching, and life Start today with Yoga Journal’s exclusive, in-depth Yoga 101 online courses: Restorative 101 with Jillian Pransky Ayurveda 101 with Larissa Hall Carlson & Dr. John Douillard Iyengar 101 with Carrie Owerko Philosophy 101 with Judith Hanson Lasater & Lizzie Lasater Vinyasa 101 with Eddie Modestini Sign up today at yogajournal.com/courses and get 25% OFF with the code YJCOURSES25 JOIN US IN @LIVEBEYOGA SUPPORTING PARTNERS ILLUSTRATION BY TRACI DABERKO APRIL New York, Philadelphia MAY Washington, D.C., Detroit, Chicago, Nashville JUNE Atlanta, Miami, New Orleans, Houston JULY Houston, Austin, San Francisco AUGUST Portland, Seattle, Boise, Salt Lake City SEPTEMBER Phoenix, Los Angeles, San Diego OCTOBER Denver, Boulder MASTER CLASS PHOTOS: JEFF NELSON; MODEL: COLLEEN SAIDMAN YEE; HAIR/MAKEUP: BETH WALKER; CLOTHING & JEWELRY: MODEL’S OWN P R AC T I C E W E L L Go with your gut Colleen Saidman Yee’s restorative practice for dealing with indecision will open up your mind, body, and heart to inﬁnite possibility. NOT A DAY GOES BY that you don’t have to make decisions—from the big (Should I have a child? Buy this house?) to the small (What should I get my partner for our anniversary? Practice on my yoga mat?). But it’s difficult to make decisions if you’re living in a body with no space—in the same way that it’s not easy to live in a house that’s full of clutter. “Usually we don’t even realize that we’re being shut down by excess,” says Saidman Yee, “until we clean house and find that we can breathe more easily. Yoga is the best way that I know to clean house—mentally, physically, and emotionally.” The sequence here uses gentle backbends, forward bends, and twists to help you scan your body for tension and create the space that will allow you to tune into your intuition. It is through declutter- YOGA JOURNAL . CO M ing and expansion, rather than contracting and getting hyper focused (a common reaction to uncertainty), that you’ll be able to release tension and free yourself from being stuck in indecision. Before you begin, sit for 10 seconds and notice how much pressure is in your head. Simply noticing this will cause a softening and release. Bring this awareness to the following poses, focusing on a decision you’re trying to make. Do the practice for at least four consecutive days, and if you can, follow it up with 20 minutes of journaling. There’s evidence that 20 minutes of daily journaling on a decision for four days can bring clarity. Finally, remember: “Whatever comes to light while you practice, trust your gut and walk toward it; every option has something to offer,” Saidman Yee says. / 91 / O CTO BE R 2017 MASTER CLASS P R AC T I C E W E L L 1 2 ADHO MUKHA SVANASANA PRASARITA PADOTTANASANA Downward-Facing Dog Pose with a block Wide-Legged Standing Forward Bend with a block Start in Balasana (Child’s Pose) with your arms outstretched in front of you. Tuck your toes under and lift your hips up and back. Notice where your head is. Place your knees on the ﬂoor, keep one hand where it is, and use the other to place the block where your head was. Move back into Down Dog, lightly touching your head to the block at whatever height is comfortable. Stay here for 2 minutes. The block will help release tension in your head— a common symptom when a decision is weighing on you. Stand at the front of your mat and take a giant step out to your right. Reach your arms wide, then walk your feet under your palms. Take your hands to your hips, lift your chest, and fold forward. Place a block underneath your head at a height that supports your head without jamming your neck. Bring the heels of your hands in line with your feet. Your arms should be shoulderwidth apart with your elbows bent. Put very little weight on your head. Engage your legs, and hold here for 2 minutes. 3 4 MARJARYASANA AND BITILASANA STANDING UDDIYANA BANDHA Cat-Cow Pose with a soft belly Upward Abdominal Lock Come onto your hands and knees with your wrists beneath your shoulders and your knees below your hips. Lift your head and pelvis into a backbend, then drop your tailbone and take your head back to neutral. Keep this neutrality and release your belly. Stay here for 3 minutes, releasing the belly—be sure your tail is heavy so you don’t start collapsing in your lower back. Deepen your relaxation with each breath. Surrender to your belly—and your gut feelings. Stand with your feet hip-width apart. Inhale, and stick out your tongue, exhaling sharply through your mouth. As you exhale, bend your knees, resting your hands just above them. Keep your arms straight. At the end of your next exhalation, drop your head and draw your belly back and up for 2 seconds. Release your belly completely and let the exhalation ﬂood it. Then inhale as you return to standing. Look past the tip of your nose to the ﬂoor and feel grounded. Repeat 3 times, letting go. YOGA JOURNAL.C O M / 92 / O CTO BE R 2017 PROMOTION 10+ Years of Yoga Journal On Demand Access to Every Yoga Pose, Thank you to Ford for supporting the Tour! Thank you to EO Products for supporting the Tour! DISCOVER MORE AT LIVEBEYOGA.COM @LIVEBEYOGA DISCOVER MORE AT LIVEBEYOGA.COM @LIVEBEYOGA YogaJournalLibrary.com MASTER CLASS P R AC T I C E W E L L 5 6 ARDHA MATSYENDRASANA SUPTA SUKHASANA Reclining Easy Pose Half Lord of the Fishes Pose Lie on your back, cross your shins, and reach around your legs to grab ahold of your feet. Rock and roll up and back. Start small and let the motion grow—you may be able to roll all the way up to sitting and then all the way down to your back. Try to keep your back rounded so that your rocking is smooth. This is one of the best ways to release stagnation. Find a rhythm that connects to your breath. Practice this for 1 minute, take a 15-second break, and then cross your shins the other way and repeat. From Downward-Facing Dog, step your left foot forward into a lunge, and slide your right knee to the ﬂoor outside of your left foot. Sit down, with your left foot pressing ﬁrmly into the ﬂoor. Turn to your left, wrap your right arm around your left leg, and take your left hand behind you. Your exhalations bring you deeper into the twist, while your inhalations untwist you partway. Continue squeezing and releasing for 1 minute to cleanse your organs and release your belly. Don’t force the movement. 7 8 SAVASANA Corpse Pose with a sandbag MEDITATION WITH EYES OPEN At the top of your mat, place a block at the highest setting. Lie down with the crown of your head three inches from the block. Rest a sandbag (or another block) on your forehead at an angle so one end reaches the top of the block behind you. Ideally, the skin of your forehead will be scrunched down toward your nose. Weight on your forehead creates relief in your brain and nervous system—like when a loved one puts their hand on your head and a calm settles in. Sit comfortably. Many of us need to sit on a blanket so as not to overuse our lower backs. Others may need to keep their backs against the wall for support or sit in a chair. Take your left hand in the palm of your right hand, and hover your hands above your lap with your elbows slightly bent away from each other. Keep your eyes open and look about seven feet ahead at a spot on the ﬂoor. With hands lifted and eyes open, you give yourself focus and keep yourself from succumbing to mental drama, clearing the cobwebs of distracting thoughts and moving toward clarity. YOGA JOURNAL.C O M / 94 / O CTO BE R 2017 T U R T L E B AY R E S O R T MARCH 1 - 4, 2018 TICKETS ON SALE SEPT 26 WANDERLUST.COM INVITES YOU TO EXPERIENCE Tembea Na Jamii service safaris 2018 “walk with community” play share YOD Workshop and Safari Feb 20 - march 1 th st OR SEPT 26 - OCT 5 th TH Share 2 days with your fellow yogis learning the intention behind a YOD class - where Yoga meets high intensity training. Share in the action at an AYP outreach program and join the famous Saturday morning community class at the Shine Centre before heading off to the Amboseli National park for 3 days of Safari! Outreach/Home Visit 3-Day Safari Trip Community Class at the Shine Centre 2-Day YOD Workshop SERVICE & SAFARI Feb 22ND - march 3RD OR SEPT 28th - OCT 7TH Play is the central theme of this 10 day Service and Safari Trip. Play with the children in our outreach communities in Nairobi and help build a place to learn and play for the children of the Masia Region. Watch the ‘game’ during a three day safari in the Amboseli National Park and be prepared for a journey full of joy, fun and laughter with a huge dose of satisfaction. Outreach/Home Visit 3-Day Safari Trip Visit to giraffe sanctuary & elephant orphanage 2 Community Classes at the Shine Centre 3-Day Service Trip climb climb mt. Kilimanjaro Feb 27TH - march 11TH OR OCT 3RD - OCT 15TH Climb new heights with this Service and Climb combo where you can summit the peak of Mount Kilimanjaro and also experience being part of building a place for the Masai children to learn and play. Enjoy a half day of Safari before returning to Nairobi to climb the stairs of the Shine Centre and the Giraffe lookout for a day that will stretch your body and soul! 1 Community Class at the Shine Cetnre Visit to giraffe sanctuary and elephant orphanage 2-Day Service Trip Visit to giraffe sanctuary & elephant orphanage 1/2-Day Safari 6-Day Climbing Trip climb mt. Kilimanjaro climb mt. Kilimanjaro EXTEND YOUR TRIP UNTIL MARCH 11TH / OCT 15TH EXTEND YOUR TRIP UNTIL MARCH 11TH / OCT 15TH HALF ADVENTURE. HALF YOGA. ENTIRELY LIFE CHANGING. for more information visit africayogaproject.org PROMOTION PROMOTION Find Your new favorite yoga studio SEARCH FOR STUDIOS, EVENTS, RETREATS, TEACHERS AND TEACHER TRAININGS. IN YOUR HOMETOWN OR ON THE GO! plus... Are you a yoga teacher, studio owner, or want to promote your retreat, workshop or event? LIST YOUR BUSINESS in the Yoga Directory in our Jan/Feb 2018 issue—plus online year-round! 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These products are not intended to diagnose, treat, cure or prevent any disease. PROMOTION On the Go ACCESS ALL OF YOGA JOURNAL’S POSE HOW-TO, TOP TEACHER ADVICE, & PRACTICE INSPIRATION— WHEREVER YOU ARE! smartphone Visit yogajournal.com tablet yogajournal.com/digital-editions laptop Visit yogajournal.com connect with us! classified marketplace ACCESSORIES YOGA INTERNATIONAL IMMERSION TTS 200, 300, COMPLETE 500, RCYT, RPYT: Bali, Greece, Costa Rica. Expert team of teachers at every program. Amazing locations! Beautiful Venues. Affordable Pricing. Awakenedlifeschoolofyoga.com firstname.lastname@example.org $1 YOGA TRAPEZE SPECIAL – Relieve back pain, increase ﬂexibility, and have fun upside down. See why everyone loves inversion swing yoga. Try it for 30 days for just $1. www.YogaTrapeze.com Real food for a healthy, happy life. BOOKS & PERIODICALS NEW! YOGA NIDRA: The Art of Transformational Sleep by Kamini Desai, PhD. Finally, everything you need! Ancient philosophy, modern applications, research.“…fresh, insightful and transformative” -Conscious Lifestyle Magazine. Found on Amazon and www.kaminidesai.com HOT YOGA TEACHER TRAINING 200hr Yoga Alliance course. We have 2,000 graduates teaching in 41 countries. Beautiful Thai island location. Now accepting applications: www.TeachHotYoga.com CLOTHING EXPAND YOUR PRACTICE AT ASHEVILLE YOGA CENTER. RYT 200 & 500 certiﬁcations. Gain conﬁdence, become the teacher you wanted. youryoga.com vacations & retreats SOUTHERN STATES HEALTH WOMEN’S RETREATS - Yoga Wine Laughter. Find Renewal & Inspiration in the Pines. All levels welcome. Two hours from Dallas. Retreatinthepines.com INTERNATIONAL real estate FOR LEASE: 1300sf Yoga Studio at Ranch Circle Plaza-Ahwatukee, Arizona. Up to 12-months FREE Base Rent www.RanchCirclePlaza.com Call 480.264.0668 schools & training MEDITATION TRANSMISSION MEDITATION: an Atma Vidya yoga. Released by the Spiritual Hierarchy as part of making known the Reappearance of the Christ and to help externalize the Ashrams of the Masters of the Wisdom. transmissionmeditation.org share-international.org THAILAND MINDFULNESS AND MEDITATION RETREAT December 14-22, 2017 Join us for morning meditation and afternoon excursions in Bangkok and Chiang Rai. More info www.karunaintergrativejourneys.com Contact (424) 281-0632, email@example.com ONEWORLD RETREATS A new retreat every Sunday in Bali! Yoga, meditation, spa, detox, discoveries and more. Over 50 retreats every year with amazing local and international leaders. Email: firstname.lastname@example.org Web: www.oneworldretreats.com RAW FOOD~YOGA~HIKING in the Cloud Forest! Re-connect with yourself & nature at Casa Verde, Ecuador. Inspiring Yoga. Cleansing Cuisine. Secluded Lodge. Visit wendygreenyoga.com PROFESSIONAL YOGA TEACHING DEGREE – Setting the new standard for vinyasa-ﬂow yoga teachers worldwide with personal mentorship, expert-level training, and guaranteed job placement. Now accepting applications: www.YogaTeachersCollege.com classiﬁed@yogajournal.com 303.253.6465 YOGA JOURNAL.C O M / 102 / O CTO BE R 2017 Subscribe today and get 1 year for only $10 Call 800-728-2729 and mention code 57YOGA Or visit cleaneatingmag.com/suboffer Less Pain. More Yoga. Knee Pads • Hand & Wrist Support Hip Support • Arch Support & Balance yogajellies.com P 717-300-1686 888-672-9144 F 717-399-7930 To advertise in living well, classifieds and yoga pages, contact kaitlyn brennan email@example.com 303.253.6465 PROMOTION $1,000 + value! Teachers, need insurance? We’ve got you covered. Join the only membership program with beneﬁts that turn good instructors into great teachers with a thriving business. • Low-cost liability insurance • FREE listing on our national directory • UNLIMITED use of Sequence Builder TONY FELGUEIRAS • And much more! Sign up at yogajournal.com/teachersplus YOGA J OURNAL. CO M / 103 / O CTO BE R 20 17 yoga pages Get right to the point. TAKE OM HOME 1 SOAK UP SOUND THERAPY* Tuning into the vibrational sounds of nature is another way (yoga being the first!) to come into union with the world, explains Sanará’s studio coordinator Alessandra Montana, a certified sound therapist. To try this at home, set an intention to channel the energy you’ll be working with in a positive, mindful way. Sit in a comfortable posture that allows you to connect to your breath and simply listen to the natural sounds around you. “Hear with your entire body by feeling the vibrations as far inside you as the center of your heart,” says Montana. Then, bask in the afterglow of love and light. 2 INDULGE Sanará’s restaurant, The Real 3 TAP INTO MAYAN HEALING* Many of the Coconut, serves up the fleshy fruit in unique recipes including coconut-flour quesadillas, coconut fish ceviche, and this heart-healthy Very Berry Chia Parfait from Sanará cofounder Daniella Hunter: In a bowl, whisk together 1 tbsp chia seeds with 1½ cups coconut milk and ½ tsp vanilla extract, and refrigerate until it gels. In a Mason jar, layer 3 tbsp berry jam (mixed with another 1½ tbsp chia seeds); 2 tbsp coconut milk–chia seed mixture; 1⁄4 cup coconut yogurt; and three sliced strawberries. Repeat, cover, refrigerate for a few hours, then top with fresh mint sprigs before serving. Mayan healing practices offered at Sanará are based on the belief that your stomach represents your mental and physical wellbeing. This belly self-massage from Sanará therapist Harumi Barrios is for calming the mind and connecting with heartfelt wishes: Lie on your back, close your eyes, and feel for your pulse around your belly button with your middle and pointer fingers. Move the massage from the center of your belly to the right side, then up to your ribs, along the underside of your ribs, down the left side, and then across the bottom of your belly. Continue making circles for 5 to 20 minutes. *CONSULT A DOCTOR IF YOU ARE PREGNANT YOGA JOURNAL Issue 295 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Subscription: U.S. $21.95; Canada $33.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235. YOGA JOURNAL.CO M / 104 / O CTO BE R 2017 COURTESY OF SANARA Pristine beaches and the healing spirit of the Maya have lured yogis to Tulum, Mexico, for decades. Our favorite retreat? Sanará, with its low-key yet modern architecture; rooms that feel like refuges; and a sun-soaked, waterfront yoga studio. Experience some of Sanará’s offerings at home with these self-care tips for relaxing and resetting. By Tasha Eichenseher plus NEW Introducing Rainbow Light Vibrance™ a new line of multivitamins that work at a cellular level so you can be your best self every day. Formulated with our unique Cellubright™ complex that combines: • Our rainbow blend of organic fruits and vegetables • Plus a probiotic, prebiotic, and enzyme blend to support healthy digestion & absorption Learn more at rainbowlight.com LET YOUR LIGHT SHINE Because Ms. Hart’s kindergarten class needs Ms. Hart. 2017 Escape. Always unstoppable.