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Yoga Journal USA October 2017

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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
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See the light in you
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YOGA J OURNAL.C O M
/ 10 / O CTO BE R 20 17
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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
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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
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you’re covered with an optimal supplement plan before
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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
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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
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2017-2018
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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
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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
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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
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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.
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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
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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
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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.
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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
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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
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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.
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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.
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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
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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
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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
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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
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MASTER CLASS
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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,
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/ 88 / O CTO BE R 201 7
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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
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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
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“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
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MEDITATION
TRANSMISSION MEDITATION: an Atma Vidya
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THAILAND MINDFULNESS AND MEDITATION
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ONEWORLD RETREATS A new retreat every
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YOGA JOURNAL.C O M
/ 102 /
O CTO BE R 2017
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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
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LET YOUR LIGHT SHINE
Because Ms. Hart’s kindergarten
class needs Ms. Hart.
2017 Escape. Always unstoppable.
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