MN YOGA +Life™ | Winter/Spring 2017-18 by YOGA + Life® Magazines

mindful life issue

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letter from the editor / Winter • Spring 2017-18

the mindful life issue

ive in the moment. Live mindfully. Such phrases are becoming increasingly prevalent in popular culture— positive messages seem aimed to improve our perspectives and enrich our lives. The meaning of these phrases might seem obvious, initially; however, I believe they are worthy of deeper reflection. Do we fully understand the magical power—the underlying gift of wisdom—found in these few words? In our current age, there is an abundance of information available to us and we have access to much knowledge—but neither means we are truly aware. The meanings of “knowledge” and “awareness” are often confused, assumed synonymous—they are not. For example, I recycle and I pay attention to world events. I vote and practice random acts of kindness. I teach my children the importance of compassion, the value of travel, and the rewards of hard work and learning. I teach yoga and meditation. While I hope my acts and ethics reveal me as a woman embracing a positive,

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“knowing” lifestyle, they do not necessarily mean I am living mindfully. According to Jon Kabat-Zinn, “Mindfulness means being awake. It means knowing what you are doing.” Mindfulness is not to be equated with self-improvement, or striving to be a You 2.0. Self-improvement may help pave the way to mindful living, but only if it is aligns with that which leads you to a more authentic version of yourself. As Pema Chödrön asserts, mindfulness, like meditation “…isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.” In this issue, we offer you insights and advice on living a mindful life—on practicing mindfulness, on parenting more mindfully, on engaging in relationships fully—and, mostly, on living mindfully aware of each authentic moment of this precious life.

Jennifer is a 200 RYT, and teaches yoga in corporate settings, fitness centers, studios, and at events such as the Minnesota State Fair, and the Minneapolis Yoga Conference. Jennifer also teaches and hosts yoga retreats as the founder of Blue Lotus Yoga Retreats. She is passionate about making yoga and wellness more accessible to others, social justice, and travel for growth. You can find her writings in MN YOGA + Life™ Magazine and her blog MNyogalife108. Jennifer is also a proud mother, and holds graduate degrees in psychology and education.

Namaste, Jennifer Grubba MA, EdS, 200 RYT Founder + Editor-in-Chief

contents / Winter • Spring 2017-18

CONTENTS 14

PROFILES

people // teachers // students // business

LETTER FROM THE EDITOR

10 BEHIND THE COVER

a look at our cover shoot

12 AMBASSADORS

meet the team who volunteer their time to promote our mission

14 SPOTLIGHT CITY

Alexandria, MN

LIFESTYLE

art // music // travel // products // fashion // family // community

18 HOLIDAY WISH LIST

some of our favorite things

20 ASK THE SWAMI

the role of the ego

22 MINDFUL PARENTING

yamas, niyamas, and family

24 THE MODERN FAMILY

separate, yet together

28 WHAT’S IN A SONG?

playlists to suit your mood and practice

30 UNITED STATES OF AWARENESS

live mindfully

32 EARTH GODDESS

how men and women alike can connect more meaningfully with mother earth

34 TIME MANAGEMENT

monday morning mom's guide

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YOGA

asana // meditation // philosophy // karma

36 DANGERS OF FREE YOGA

how it hurts yoga professionals and your favorite studios

38 YOGA AND BRANDING

marketing to help you find your tribe?

40 SANKALPA

mindful intention

42 TADASANA

psychology of the pose

44 MUDRAS

for the heart

46 CHATURANGA

be strong, be safe

49 AERIAL YOGA

more than just a trend

HEALTH

therapeutics // psychology // food

50 MINDFUL ONLINE DATING 2.0

he said, she said

56 REIKI

what is it?

58 RELAXATION

it's more important than you think

60 PEAK POTENTIAL

quieting the noise within

62 MIGRAINE RELIEF

essential oils and yoga for relief

64 RECIPES

comfort food for the body and mind

EVENTS local fun

67 CALENDAR 74 PARTNER DIRECTORY

where to find us

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profiles / About the Cover

By Jennifer Grubba Founder & Editor in Chief

GO WILD!

charlie coyle

ore and more professional athletes are practicing yoga to keep them strong, prevent injury, and to help keep their head in the game. We had so much fun shooting our cover with Charlie Coyle of the Minnesota Wild. He was humble, kind, and patient. Charlie even managed to smile while holding postures after a long day of pre-season training. He told us that practicing yoga in the off-season has helped him achieve a team record for most consecutive games played without injury. Thank you and namaste, Charlie! GO WILD!

Photos by Debra Schroeder and her assistant Whitney Abrahamson at the A-Mill Artist Lofts in Minneapolis.

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“I came to Kalani looking for connection. I found that and so much more – amazing community, beautiful surroundings, yoga, dancing, meditation, connection with nature, spirituality, delicious food, phenomenal people, endless opportunity for adventure and exploration…and whales! Every day I look around and I’m amazed and grateful that I live in Hawai‘i.” – MOLLY FURGESON Minneapolis, MN

A life changing experience awaits you at Kalani Honua. Recharge your mind, body and spirit, and experience the transformative energy of the Island of Hawai‘i. Learn more about our guest experiences, upcoming retreats and volunteer program at www.kalani.com.

(800) 800 6886 | www.kalani.com Kalani Honua is a 501(c)3 non-profit educational retreat center.

Profiles / Ambassadors

5 minnesota

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MN YOGA + LIFE™

ambassadors

e are so grateful for our Ambassadors! They volunteer their time and share our mission to make yoga and wellness more accessible to others. They write, promote, inspire, and help with events. 1. AMY KENOW is the owner of Sunlife Yoga, which specializes in sports-specific yoga. Amy wrote about yoga for youth hockey players in Northern Minnesota where she resides with her family. Known as the “North Star” among the MN YOGA + Life™ team, she helps bring more awareness of the MN YOGA + Life™ Magazine mission and community to our friends “Up North.” Amy is a foodie, reader, music fanatic, and wanderluster. She enjoys the great outdoors especially hiking, fishing, and camping. 2. After years of growing deeper into his own practice, BRYAN PIATT decided to begin the teacher training journey in the winter of 2015 at CorePower Yoga. Since then, he’s been teaching various pop-up classes and at YogaFit in Linden Hills. “For me, yoga is truly a practice of continuously tapping into and exploring my authentic truth,” Bryan says. Bryan is also an anchor and reporter at KARE11 News. 3. JAN JOHNSON is a national yoga trainer and an ACE continuing education provider for Yin Yoga Teacher Training as developed for Jan-Johnson Yoga. Jan contributes regularly at various fitness conferences nationwide and is often a yoga consultant for Experience Life Magazine. Jan currently teaches at Highland Park Life Time Fitness.

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4. JES ROSENBERG is a national yoga educator, a leader in the wellness community, and committed to helping students live an inspired life. Her passion for mindfulness and movement has allowed her to cultivate a uniquely blended teaching style, apps, and yoga programs for every age. Known as our Karma Ambassador, Jes helps coordinate karmic yoga elements into each of our events. Learn more at www.JesRosenberg.com.

8. SARAH BAZAKOS, RN, BSN, and 200 RYT is a mother, wife, and yoga teacher. She believes in the power of partnerships and founded Power of Two to share her love of yoga with others by teaching prenatal yoga, partner classes with her husband, and hosting karma yoga benefits. Sarah also enjoys playing outdoors, cooking up a storm in the kitchen, sipping wine, and traveling with her husband and daughter.

5. KARA NOBLE started her yoga journey when she was only 16 years old. Years later she completed her first 200 hour certification with Corepower Yoga and has since completed over 300 hours of training with LifePower Yoga and leads yoga teacher trainings. She recently completed “Off the Mat and Into the World” with Sean Corn, Hala Khouri and Suzanne Sterling and plans to attend Prison Yoga to become certified to teach yoga in detention centers. When she is not doing yoga, she is dropping it like it’s hot at one of her Hip-Hop dance classes.

9. STACY JOHNSON is a wife, mother of two, and a passionate yoga instructor. She believes yoga is a lifestyle that can change you from the inside out. She believes yoga practice is life practice. Stacy also loves reading, warm weather, and being at home with her family. She teaches yoga at The Green Lotus Yoga and Healing Center. With a passion for wellness and helping others to feel their best, Stacy is also the new MN YOGA + Life™ Beauty Editor and helps with PR.

6. KOREEN VALDOVINOS Koreen Valdovinos is co-owner of Open Minds Fusion Studio, a unique yoga and aerial studio in Minneapolis. She's been a yogini for over 15 years, a teacher for eight and is well-versed in many styles of yoga. Currently, her loves are: teaching Dark Yoga to live music, helping women tap into their own inner, primal beats with her work as a Sensual Shaman as well as teaching Buti Yoga wherever and whenever she can. 7. MAGGIE FRYE is a proud example of yogis coming in all shapes and sizes. Her mission is to help people understand that yoga is more than being flexible and looking pretty in poses. She sees yoga as a practice of allowing oneself to feel at home —body, mind, and spirit. Maggie wants to help people put self-criticism aside and to start loving who they are! In addition to being a wife and mom, you may find her planning meetings and events - including some for MN YOGA + Life™.

10. TERESA NEUHAUS, 500RYT, AYS is a yoga teacher and women’s lifestyle coach. Her commitment is to help and inspire others to live fully and love themselves through the power of yoga and life coaching. Teresa specializes in teaching yoga in corporate environments. She has a wanderlust spirit that loves to travel and explore places near and far. Photography grounds her and her love of yoga books knows no bounds. 11. VERONICA WALTERS, E-RYT200, Reiki Master, Crystal Whisperer and Spirit Messenger. Her 15 years of project managing is a professional foundation to coordinate events around Minnesota. She also leads workshops, teaches and meets with clients to deliver an empowering platform to explore their inner truths. Creator of Crystal Yoga and Co-founder of the Earth Goddess movement, Veronica uses her lifelong love of nature to teach awareness of positive energy as a way of life. Learn more at www.yokilife.com.

profiles / Spotlight City

Alexandria By Sarah Bazakos MN yoga + Life™ ambassador

SPOTLIGHT CITY:

alexandria

nly a two-hour drive west of Minneapolis off of interstate 94, this gem of a city is full of year-round activities. Affectionately called "Alex" by locals, I grew up visiting family there since I was a baby—in fact, my parents met and fell in love while water skiing on Lake Le Homme Dieu (The Man God). The Chain of Lakes is one of the many reasons Alexandria is full of fun and adventure. If you like water, there are an abundance of activities to partake in on one of the many lakes. In the winter, there is ice fishing, snowmobiling, and cross country skiing. The Arrowwood Snow Center at the

Arrowwood Resort and Conference Center, is a convenient place to start for equipment rental—you can even book a cozy cabin at the resort and enjoy many of the other onsite amenities. The indoor water park Big Splash was made for children and adults alike and is a steamy haven if a break is needed from the cold. If you want to experience beauty in a slightly more serene way, check out Lake Carlos State Park, sculpted by ancient glaciers with six miles of groomed cross country ski trails, snowshoeing, hiking, and sledding. There is even a manual ice auger and fishing poles available at no

charge; all you need is bait should you wish to try your luck at ice fishing! When you’re ready to work your way back into town and strengthen your ankles, find Noonan Park and lace up your ice skates. Separate rinks are available for both hockey and casual ice skating—plus, a warming house is on site. While there, be sure to visit one of the most recognizable landmarks, the red and yellow house referred to as the “Duck Inn,” originally built in 1943, but since replicated and replaced due to deterioration. If your appetite is roaring after all your adventuring, there are plenty of places to eat, especially near Broadway Street in the heart of historic downtown. The most wellknown (and supported by the local farming community) is La Ferme (The Farmhouse), owned by Alexandria native and “Farm to Fork” trained, Chef Matthew. It is WCCO Viewer’s Choice for best romantic dinner in Minnesota. Fresh, local, and seasonal ingredients are served that honor the food, land, and work that goes into growing the local economy. If you are in need of a sweet treat after the local fare, check out the Sugar Shack of Alex, created by a stay-at-home mom with a passion for baking and decorating cookies—this sweet store is WCCO Viewer’s Choice for the best cookie in Minnesota! Next, explore the shopping scene of downtown. There are a plethora of boutiques with a selection of antiques, fashion, jewelry, crafts, books, home décor and Scandinavian knick-knacks. If you aren’t much of a shopper, find your way into the Runestone or Legacy of the Lakes Museum to take in the history, or, you can always watch a play at the Andria Theater originally built in 1936. Ready to relax a little bit more? Step into Yoga One, the only dedicated yoga and wellness center in the area with a variety of yoga and pilates classes. Schedule a massage, henna body art, an appointment with a holistic health practitioner, or a certified clinical hypnotist. If you are looking to indulge a bit, stop into Copper Trail Brewing, Alexandria’s first brewery in 70 years. Founded by two bearded locals, come and enjoy some of the freshest beer you have ever tried only

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profiles / Spotlight City

twenty feet from where it was made. If your palate craves a different style of fermentation, then maybe Carlos Creek Winery is the place for you. It’s open yearround with free self-guided tours, live music, and a wide variety of wines to taste, including wines from Minnesota’s own locally grown Marquette grape. As winter thaws and hibernation ends for the natives, you can explore a new abundance of activities come springtime. Once the ice is off the lakes, you’ll find family-owned Hangloose MN staff donning wetsuits and taking guests wake surfing or stand up paddle boarding. As temperatures rise, so does the excitement with SUP

pilates, yoga flow, and boot camp. Before the grass is even green, numerous nine-and 18-hole golf courses open to novice and avid golfers alike. Enjoy the natural beauty of the surrounding wooded lakes where you will be sure to hear your club connect with the ball perfectly and watch it roll into the cup with ease. Try your luck at fishing one of the many nearby lakes. Fishing opener is traditionally early May if you want to jumpstart the season. If you’re an experienced enthusiast, you can rent your own boat—or, for the beginner, find a local fishing guide to help you navigate the depths of the lakes. Register for the Chain of Lakes Sprint

Triathlon the first weekend of May, one of the first in the state, to ignite your fitness before summer arrives. It starts with a swim in the heated Discovery Middle School pool, then a bike ride through the countryside along rolling hills on the Central Lakes Trail and finishes with a run through neighborhoods. As your visit to “Alex” nears an end, don’t forget to stop and take a picture with Big Ole, America’s biggest Viking measuring 28 feet tall and erected in 1965. You may not find your soulmate while water skiing the lakes of this memorable city like my parents did, but you are sure to fall in love with Alexandria. +

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Green Lotus Academy ®

Personal. Personalized.

240-HOUR (RYT-200) Yoga Teacher Training

9-Month, 6-Month, 3-Week Summer Immersion

300-HOUR (RYT-500) Yoga Teacher Training Complete in 18 months - 3 years. Outside credits may be accepted.

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Assisting & Adjusting 1 & 2 | Ayurveda | Cancer Care | East Meets West Anatomy Integrative Yoga | Mindfulness Yoga & Meditation | Power Vinyasa | Restorative Sanskrit | Yin | And Many More | CE Courses may be transferred to the 300-Hour Program Excellent curriculum taught by instructors that truly care about the personal and professional development of their students as yogis and yoga instructors. I am honored and proud to have trained at Green Lotus. ~ Serena

Green Lotus & Me

info@greenlotusyogactr.com | 952.373.0055

greenlotusyogactr.com Transform

Move

Yoga • Aerial Yoga • Dance • Fitness

Learn Classes Workshops Teacher Trainings

TULA Yoga&Wellness

Heal

SomaYoga • Ayurveda Restorative & Yin Yoga Wellness Services Private Sessions

99 Snelling Ave N • St. Paul • 651-645-5551 • tulayogawellness.com MOST CLASSES ARE DROP-IN & DONATION-BASED

lifestyle / Holiday Gift Guide

THE MN YOGA + Life™

Holiday Wish List While the holidays are certainly about much more than gift giving, it’s still nice to have a few things in mind when our loved ones ask us for gift ideas. Here are some our favorites…

2 3 1

1. Amy's Cupcake Shoppe Indulge AND learn. Beautiful (and delicious!) cupcakes, macaroons—and workshops to learn a thing or two. Take us. Treat us. Please. www.amyscupcakeshoppe.com 2. Excelsior Candle Company Love at first light. All of their exquisite candles are hand crafted in small batches in Excelsior—made from renewable, biodegradable soy wax, poured into recyclable and reusable containers, and fragranced with natural essential oils. We love this travel kit to help keep us grounded when on the go! www.excelsiorcandleco.com

3. MAI Movement Creating slow fashion for people of all sizes, MAI Movement is more than just a Minnesota-based apparel company. They are advocates for ethical clothing production, wellness, empowerment and inclusion. MAI Movement creates the most flattering styles to help you feel amazing, no matter your shape. We love the Balance Bra—it’s cute, super soft, and double lined with removable cups. You can even get it in MN YOGA + Life™ - blue! www.mai-iamenough.com

4. Heart Roar: A Book of Tiny Prayers The perfect gift from the heart, for the heart. This is a powerful little book of prose and prayers for all the beings in your life, especially the yoga teachers, daydreamers and wild at heart. www.bryoniewise.com/heart/ 5. Radiate Activewear Did you know that Radiate is made in Minnesota? Everything—including dyeing, cutting and sewing, happen in Minneapolis. We especially love the look and feel of this tank. They create menswear too! www.radiate.yoga

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6. Art Love Leggings Wearable art. All of the artwork on their clothing is printed with original artwork. This custom art and clothing shop located in Minneapolis sources local whenever possible (most of their textiles are sourced a bike ride away from their shop) and they are committed to becoming a zero waste facility. They treat their employees fairly, paying them over minimum wage. We especially love the chakra leggings! www.artloveleggings.com

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7. Moxie Malas So many pretty things, all created with intention and love. Shop by intention, or check out their Zodiac Collection. Use WishList10 for a special discount for our readers. We couldn’t pick just one favorite! www.moxiemalas.com

8. Shangri-La Crafts and Gifts Shangri-La Crafts and Gifts is a locally owned business and operated by a Tibetan family. They proudly bring their culture to us via their genuine and high quality products sourced directly from small family businesses in Nepal and India. These singings bowls are the perfect compliment to your practice. www.shangrilacraftsandgifts.com

Q +A

lifestyle / Ask The Swami

ASK THE

swami

By Gracia Gimse McKinley

A yoga swami is someone dedicated to their own awakening and helps to awaken others. Their role is similar to that of a minister or priest, though they accept all religious traditions. Swamis provide spiritual guidance and perform rituals such as weddings and memorial services, respecting the beliefs of all participants.

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I HEAR THAT WE SHOULD TRY TO CONTROL OR GET RID OF OUR EGOS. WHAT IS AN EGO AND HOW DO WE GET RID OF IT? Erin A. of Redwing

n order to talk about ego, we also need to talk about Spirit. The ego and the Spirit are partners in navigating life. Spirit is that which is immortal and everlasting. Spirit recognizes connection between you and others and between you and the cosmos. It is fundamentally good and one with the universe, Source, God, Cosmic Consciousness, whatever else we decide to call it. At the core of our beings, we are Spirit: good, whole, and complete. Spirit has no clue how to manage as a separate, distinct, and finite entity. So when Spirit comes into embodiment, it takes on a partner—ego. It is your ego’s job to create separation. Some say ego is unnecessary or even an obstacle in our spiritual path, but it is ego that establishes healthy boundaries, identifies and meets physical/temporal needs, and maintains our unique personality. Ego knows where your hand ends and the fire begins, and keeps one out of the other. It knows when the fire will burn you and when it will keep you warm and cook your food. For Spirit, ego is an invaluable partner. Please, do not try to get rid of your ego! Everything in life is sacred, ego included. However, we do need to keep an eye on our ego. If ego takes charge, we forget our True Self as Spirit connected to all of life in oneness. This is why we need to cultivate awareness, to balance Spirit and ego as partners, and remember our True Self as we navigate our everyday lives. As awareness balances Spirit and ego in a sacred union, we make the most of our embodiment. Some say we’re humans having spiritual experiences—I say we’re Spirit having human experiences in the sacred world of form. The word “Yoga” means “union." All of the practices of yoga ultimately aim to expand the horizon of our awareness, which helps us create union between ego and Spirit so we can live happy, authentic, and meaningful lives. +

photo by: Kara Costa

GRACIA (pronounced gray-sha) radiates warmth and acceptance. She empowers students to attune to their own inner wisdom. Gracia is an ordained Kriya Yoga swami (minister) and the co-founder of My Spirit Community. She teaches meditation, yoga therapy, and yogic spirituality. She can be contacted at gracia@myspiritcommunity.org or www.myspiritcommunity.org

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lifestyle / Conscious Parenting

By Elizabeth Eilers Sullivan

PARENTING

with Radical Love

Invitations from the Yamas & Niyamas

oga offers an eight-limbed path toward radical self-love. This can help us to become deeply seated in ourselves as parents so that our light shines out into the world. Two of the eight limbs of yoga—the Yamas (how we interact with our outer word) and Niyamas (how we engage our inner world)—offers great guidance to parenting. They gift us a compass to use with our families to help us find our true north, in both our inner and outer worlds. Deborah Adele’s wonderful book, The Yamas & Niyamas: Exploring Yoga’s Ethical Practice, is a favorite resource. Choose one of the safe experiments below, and when your family has integrated it well, add in another. Notice how the essential nature of everyone grows, benefiting not only each individual family member, but the family unit as a whole—as well as the world at large— as we all learn to move through the world with more skill and awareness. With radical self-love being the main ingredient, we can choose a stream of consciousness that supports the ecology of the family. When the senses are calm, the mind is calm, making family life more joyous and easeful, with just the right use of energy. +

NIYAMAS:

YAMAS:

Engaging with the inner world

Interactions with the outer world

SAUCHA (Purity) asks us to cleanse bodies, minds and life around us.

AHIMSA (Nonviolence) helps us move towards kindness, compassion and love for self and others.

• Prepare and eat whole foods together with love. • Reduce or eliminate caffeine and media.

SANTOSHA (Contentment) invites us to fall in love with ourselves and life.

• Turn daily drudgery into contentment. Offer blessings while you fold laundry for those that will wear them. • Develop a gratitude practice with your family, sharing one thing to give thanks for before each meal.

TAPAS (Self-discipline) asks us to use self-discipline to foster our growth.

• Choose something that brings joy, and spend time doing it daily to build skill. • Say "no" to what distracts or drains energy.

SVADHYAYA (Self-study) asks us to truly know ourselves.

• Name your family values and align family adventures and actions with them. • Revisit difficult moments when calm returns to tease out your part in it.

ISHVARA PRANIDHANA (Surrender to Divinity) asks us to attune and listen to divine guidance and trust it.

• Light a candle at meals or in the evening. Meditate on the light. Let it nourish the divine light within you. • Say a prayer, mantra, or chant a sacred song.

• Say “I love you.” Hug and kiss, with consent. Pay attention to what brings another joy and show love that way. • When observing moments that are unkind, ask yourself what can you do to establish balance?

SATYA (Truthfulness) leads us toward authentic expression of our uniqueness.

• Be honest and kind. Make sure your truth isn’t being used to hurt another. • Admit when you are wrong, even in little things, without a “but.”

ASTEYA (Non-stealing) builds new skills and abilities.

• Do your best not to compare—celebrate the skills and achievements of others instead of trying to one-up them. • Don’t try to fit in “one more thing.” Instead, be on time, or leave space for boredom.

BRAHMACHARYA (Non-excess) helps us find “the sacred in everyday life.”

• Take an after-dinner walk with your family and look for wildlife sightings. • Limit extracurricular activities and other busyness from your lives.

APARIGRAHA (Non-possessiveness) fosters intimacy.

• Let go of what you no longer need. Donate or give to others. • Acknowledge that your children aren’t your “possessions,” but come with their own agendas and personalities. Allow them to unfold and grow uniquely.

ELIZABETH EILERS SULLIVAN, 500RYT, SomaYoga Therapy and Yoga Calm Teacher, SourcePoint Therapy Practitioner and Birth Doula. Elizabeth practices and teaches at Tula Yoga & Wellness and Yoga North. She writes Adventure Yogi, bringing the eight Limbs of Yoga and the practices of Ayurveda to the adventures of family life.

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lifestyle / Modern Family

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we are family I was born in 1968 and grew up in a unique and less than ideal family environment. My father, an NHL hockey player, was an angry and abusive alcoholic who was gone nine months of the year, missing birthdays, holidays and many special occasions. My turbulent childhood was full of too many sleepless nights, regular visits by the police and by the time I was 18, we had moved about 30 times. It might not be a surprise, then, when I say that my parents divorced in 1980â&#x20AC;&#x201D; unfortunately, this didnâ&#x20AC;&#x2122;t bring relief. Additional events, trauma and police visits to our home persisted. My brother and I were not held with the love that children are deserving of. We were instead used as pawns in a war between two lost lovers. Anger, resentment, and forgiveness were rampant.

By Tammy Goldsworthy-Wright

MNYOGAMAGAZINE.COM

lifestyle / Modern Family

Let’s fast forward from this early wounding to 2005, where at 36 years old and seven years of marriage, I myself was on the edge of divorce. My husband and I had lost touch with each other and were living separate lives— although we tried everything we could to find traction again, we were unable to rekindle the love that brought us together. Our distance proved to be the winner and we officially divorced in 2007. At the signing of the papers, I pulled my pending ex-husband aside and in our parting hug said, “I’ve got your back.” Not really the comment you’d expect, right? But, the thing is … I really did have his back. I wanted him to know that our divorce was not the end of us. I wanted him to know I still loved him, even though I wasn't in love with him. I wanted him to know I valued him (and deeply so) as my son’s father, and would be certain to not leave him in the dust, or as the saying goes, “Take him to the bank.” Nobody gets married to get divorced, but there we were and this is where the real work began. If marriage is challenging, being divorced with a child (or children) increases the incline. It’s hard—you need to sharpen your heart skills even more. For starters, we needed to rework the traditional model of divorce and replace anger, fear and resentment with courage, support, humanity, respect and love. We adopted a new way of thinking—the marriage may be over, but we were still a family and we decided to put our child first, and our own hurt second. None of this was easy—what it takes is this: practice, practice, practice. For the first three to four years, we had to learn how to not be married. We had to learn how to support each other and work together, without the additional weight of emotional baggage clamoring for the spotlight. We chose to spend time re-defining what our “family” would be. How did we do this? We spent every Christmas morning together, just like when we were married. We went to school conferences together. We shared in expenses. We were each other’s first back up for childcare. We offered emotional and sometimes even financial support so our son was not negatively affected.

We had agreements and stuck to them— and, when we made mistakes (which we did often) we talked it out. We made sure our son had what he needed in both homes and never put the responsibility of backpacks, homework, etc. on his tender shoulders. After all, we the parents chose to get divorced—not our son, the child. And, most importantly, when we got “stuck” being a team or family, we sought professional help. We have a choice as parents who hope to create a better way forward for our children. We can choose to stay in a rut and let our past wounding write the story of the present moment—or, we can write a new story. Do you want your children to learn how to love or how to hate? It’s our responsibility to do our work to reform harmful patterns (like transforming

fighting in a marriage into harmony and mutual respect in a divorce) or knowing when to leave. And, in circumstances where we (or our children) are unsafe, there are numerous resources available these days to help us rewrite a new chapter of loving. Over the years since our divorce, my ex-husband and I are often complimented with kind words offered by both by teachers and other adults, speaking to how well we have adjusted. We couldn’t agree more. After all, we are family. Below are a few ideas—let’s call it the New Divorce Model—that might help you co-create a new way of doing things with your ex-partner, so that all of our children have the opportunity to grow and flourish on a firm foundation of love and respect for all beings. +

OLD

NEW

It’s your weekend, you figure it out.

What do you need? What’s best for our child?

It’s your fault you forgot your backpack at mom's.

I know it's hard to keep track of your stuff between two homes. I’ll go over and get it.

Tell your mother that I can’t pick you up.

I will call your mother tonight to discuss.

Your dad never shows up on time.

Your dad is a good man and loves you very much.

I am not paying for that.

Can we discuss a budget that works for both of us?

TAMMY GOLDSWORTHY WRIGHT is a seasoned yoga teacher with a passion for health, wellness and beauty. Her warm style and personal life experience—including her choice of clean and healthy living—contributes to her belief that everyone can find renewed health and joy.

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lifestyle / Playlists

By Maggie Frye MN yoga + Life™ ambassador

Dreamer, by Isbells – Isbells Make Believe, by Astronaut Husband – Supergiant Blues / Drip Blacktop, by Julien Baker – Sprained Ankle Threnody, by Goldmund – The Malady of Elegance Pino, by Otto Totland – Pino

VINYASA FLOW

By: Bryan Piatt, MN YOGA + Life™ Ambassador — Find him on KARE11 News

what's in a song?

love the moments during my practice when I find myself completely immersed in a song. I’m lost in the moment, the rhythm, the flow… music and yoga have tremendous healing powers. They can help us connect, change our mood and transport us to another place. They have the ability to bring focus and create energy. In this issue, we wanted to share some playlists from teachers who have mastered the art of creating a particular vibe for class. So what’s your mood? Are you looking to find a relaxed state? If so, try Essential Yin by Jan or Gentle Flow by Allesia. Looking for strength, try Elizabeth’s Ganesha Power Flow. Ready to find your sexy, tribal beat? Checkout Koreen’s Buti Yoga playlist.

The Light, by The Album Leaf – Into the Blue Again January Rain, by David Gray – Lost Songs 95-98 Catch & Release, by Matt Simons – Catch & Release Kusanagi, by ODESZA – In Return Half Light, by BANNERS – Half Light WALLS, by Kings of Leon – WALLS Holocene, by Bon Iver – Bon Iver Twentytwofourteen, by The Album Leaf – In a Safe Place That Kid in Fourth Grade Who Really Liked the Denver Broncos, by Chris Zabriskie – Undercover Vampire Policeman Don’t Get Any Closer, by Eluvium – Nightmare Ending The Mission / How Great Thou Art, by Ennio Morricone – The Piano Guys Wonders Megan, by Anesthesia – Wake up The Southern Sea, by Garth Stevenson – Flying

GENTLE VINYASA

GANESHA POWER VINYASA

By: Allesia Kolles, Selah Nutrition and Yoga — Find her at Live True Yoga I Promise, by Alex Kozobolis – Alex Kozobolis Promise, by Ben Howard – Every Kingdom Anchor, by Novo Amor – Bathing Beach Above the Clouds of Pompeii, by Bear’s Den – Islands Fly (Acoustic), by Meadowlark – Dual Effort, by James Spaite – A Woman Gave Me Music Paint, by The Paper Kites – Young North EP In Your Hands, by Joshua Radin – Onward And Sideways Holocene, by Bon Iver – Bon Iver

Nite Time, by Furns – Nite Time Herewego, by Jinsang – Life Popscuro, by CLUBZ – Popscuro Empress (feat. Haydeh), by Haitus, Hayedeh –Third EP Ganesha, by Wah! – Love Holding Love Si tard, by Oz – Buddha-Bar, A Trip to India Joyride, by Eliot Lipp – Skywave Drinkee, by Soft Tukker – Soft Animals Epocas (Wet Baes Remix), by CLUBZ – Epocas The Man I Knew, by Dessa – Parts of Speech

By: Elizabeth Camp, Yoga Camp & Healing Media — Find her at the Yoga Center of Minneapolis

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Que He Sacado Con Quererte, by Natalia Lefourcade – Los Macorinos Heartbeats, by Jose Gonzalez – Veneer Stokkseyri, by Jonsi & Alex – Riceboy Sleeps Varoeldur, by Sigur Ros – Valtari

BUTI YOGA

By: Koreen Valdovinos, MN YOGA + Life™ Ambassador — Find her at Open Minds Fusion Studio Alan Watts (Interlude), by R.3.D – 13’TIL Infinity Omat Odat, by Hang Massive – Beats for Your Feet TribeOriginal, by Kalya Scintilla – Open Ancient Eyes Om Numah Shivaya, by Apache Indian – Om Numah Shivaya Electric Pow Wow Drum, by A Tribe Called Red – A Tribe Called Red

Bend Yuh Backbone, by Alo Wala — Cityboy No Twerk (featuring Panther X Odalisk), by Apashe – Original Mix *Explicit I Love You More Than You Love Yourself, by Austra – Future Politics River, by Ibeyi – Ibeyi Circlesong 6, by Bobby McFerrin – Circlesongs Deep in the Mountains, by Rene Marie – Black Lace Freudian Slip Hna, by Oum – Zarabi

I think music in itself is healing. It’s an explosive expression of humanity. It’s something we all are touched by. No matter what culture we’re from, everyone loves music. ~ BILLY JOEL

ESSENTIAL YIN

By: Jan Johnson, MN YOGA + Life™ Ambassador — Find her at Highland Park Lifetime Fitness Perfumed, by TJ Rehmi – Axis of Ignorance The Drop In, by DJ Taz Rashid, Srikalogy – Royal Memories New Age for Healing, by Jai Uttal Written On The Sky, by Max Richter – The Blue Notebooks Anomaly, by Lights & Motion, Dear Avalanche Together / Your Hand in Mine, by Tracey Chattaway – This is: Tracey Chattaway Rebirth, by Midival Punditz – Midival Times

Follow MNyoga+lifeMagazine on Spotify to find these playlists and more.

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lifestyle / Awareness

By kate vessel

UNITED STATES

of awareness

y two young daughters and I recently spent a Friday afternoon hiking and playing by a waterfall near our home. Holding hands, we walked on a dirt path alongside the river and my five-year-old suddenly pointed out a bat. It appeared to be either sleeping or dead on a concrete railing. We paused for a couple of minutes. The girls asked me to take a photo of it and asked if they could touch it after it slowly lifted its head. I calmly said, “No” and pivoted to continue walking. They were fascinated and almost immediately, started asking questions. I told them about bats and their nocturnal nature, and

also that likely, being that the bat was out during the day, it was possibly sick with a disease that could potentially harm humans. I followed this up by explaining that I wasn’t sharing this to scare them—rather, I was sharing so that they could be “smart” if they found themselves in a similar situation in the future. “I’m saying this so that you can be smart not afraid,” I said, intentionally, in a language I hoped they could understand and we eventually moved on with our afternoon, playing hide-and-seek behind trees, splashing around in the water and eating ice cream. Awareness, not fear…at times, awareness of fear.

Having come back to this theme a few times with them since our bat encounter, I’ve felt these words echoing in my own mind, almost daily. How am I relating to my external world and how mindful am I being of my own awareness in regards to the media, political crises, health concerns and even natural disasters? Am I turning away in ignorance, apathy or escapism? Conversely, have I become addicted to watching and reacting in a state of fear or anger? Or, is it possible for me to better realize my capacity to maintain what I feel is

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an appropriate level of awareness while still listening to my own wisdom and guidance toward the action that I feel is the best option in a manner to which I can respond? Am I making decisions of speaking and acting from split states within myself consisting of anxiety, blame, guilt, obligation, or confusion? Or, can I find a place of being centered and united within myself so that I can respond with optimal clarity, rather than reactivity? It’s at this point where conscious discernment and intention come into play. These answers—are not often static. I could have tried to save the bat; I could

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have made a phone call or tried to set an example for my girls, but in that moment I knew with much certainty to change course and continue walking. After all, I care deeply for all life no matter how small and just the previous week on

hot morning without hesitation had moved a worm that was stuck on the sidewalk onto some damp soil. This isn’t apathy—rather, a type of discernment that comes from feeling rather than thinking, and sometimes it is best for us to send love and continue to move on in order to be the most effective—not only to ourselves, but for all. When we use our awareness to create boundaries that can be flexible, along with our own sense of clarity—of seeing any situation with a sense of heart-felt understanding—is what offers us the space to not only remain centered but to allow ourselves even a greater capacity for joy, compassion and discernment. Healing is always clarity and clarity is always healing. Where are our struggles and how can we shift our relationship with them to that of a state of awareness rather than fear? How can we continue to navigate toward moving out of struggle and toward unity within ourselves? External struggles of the world, personal challenges with family and friends and even our difficulties with money can all be eased by learning to first listen and feel, then objectively discern our next action steps with purpose and intentionality to potentially regain our sense of levity, playfulness and creativity. The experience I had with my daughters on the bat incident afternoon was truly a gift. While this requires grace and practice— and life is just that...a practice—this gift of learning how to navigate with our own awareness is not to be mastered but continually cultivated and nourished. Both our potential and our power, both individually and collectively, lies within our willingness to give this gift to ourselves. Moment by moment, navigating and united within our own states of awareness. +

KATE VESSEL is a freelance writer, public speaker, student and teacher of yoga, and mother of two small daughters. Her main areas of focus are that of philosophy, particularly areas of emotional intelligence and creative strategy for both individuals and groups. She currently resides in Minneapolis, MN and she would love to connect with you. Connect with Kate on her website: www.katevessel.com.

lifestyle / Earth Goddess

Earth Goddess is Calling (MEN and WOMEN)

By Koreen Valdovinos and Veronica Walters MN yoga + Life™ ambassadors

YOGALIFEMAGAZINES.COM

s the environmental, political and social structures that make up our world continue to demand radical change, there is no denying the whispers coming from within that many of us are beginning to hear. That quiet feminine voice is the one of the Earth Goddess—the part of us that knows we are a part of nature and that it’s once again time to tune into the natural rhythms of life. Our connection with the divine feminine invites us to feel the earth under our feet, the wind in our fingers and rain down our hair. To be an Earth Goddess means to honor your true nature and live the way that feels right to you, in the conscious state of awesomeness that you are. It means to look at the world with open eyes and doing your part to stand in the truth of honoring all life—to remember that none of us are alone but part of something greater and finding acceptance in this. It means to demonstrate by your actions and to love yourself, unconditionally and completely. 5 WAYS TO TAP INTO YOUR INNER EARTH GODDESS.

ONE. MEDITATE UPON THE CONCEPT OF MOTHER EARTH. Take a moment for this every morning— maybe during yoga practice, when you’re stuck in heavy traffic, or enjoying your mug of morning coffee. The coffee (or tea!) practice could look something like this: Close your eyes and tune into the taste of the earth in your coffee. Feel the warmth of the liquid touching your lips. In your mind’s eye, bring into awareness the warmth of the sunlight around the leaves where the coffee was grown. Contemplate the lives of the people who worked the earth, who picked, and packaged the coffee.

TWO. CREATE RITUAL IN YOUR LIFE. Celebrate small joys ceremoniously. Initiate

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a morning ritual—even if it's just splashing your face with water while being totally present, aware and calm. Find a daily mantra that you repeat not only during yoga and meditation, but while in traffic or in conversations with a difficult co-worker. If nothing comes up today, you can borrow mine: “This is how it is now.” I learned this mantra from a Buddhist monk I met in New York City during a group meditation—it was simple and quite profound. A thought comes, or a story or a tickle—you say to yourself, “This is how it is now.” The story changes—something happens—a heartache, an accident. Life changes. Repeat every time you feel yourself becoming stuck, hurting, attached or struggling. Another that works wonders is, “Relax your face, clean your space.” It can be helpful to remember to relax your face during yoga practice, as well as in any (and all!) challenging situations, both on and off the mat—this can have a profound affect on your mental health and how you interact and interconnect. We already know that smiling helps the brain to feel a little calmer, even when we aren't happy at all—cause and effect…or effect and cause? “Clean up your space” can have a parallel meaning as it applies to your body and your home space—it's a reminder that less is more. Begin to tap into the joy of minimalism—know that you can not only exist but actually thrive on much less! This knowledge of self helps us tap into our personal power. Once we each start to feel and radiate with this power, it can change the world: Consume less, throw away less. Less is more.

THREE. HONOR THE INTERCONNECTED RELATIONSHIP BETWEEN SELF, EARTH, AND OTHER SENTIENT BEINGS. Eat more fruit and high vibrational foods and nutrients. Learn about the healing power of raw, live plant-based foods. What we put into our bodies affects the body, mind, and our environment. Often, what’s bad

for us (and our magnificent bodies) affects Mother Earth negatively too. Get your feet in the grass and hands in the dirt. In the winter, when we can't get to green grass, rub essential oil made from plants into the soles of your feet—the skin is the largest organ and nutrients are absorbed through it.

FOUR. LOVE YOUR LIFE. Dance more. Know that you are a spark of God and feel that power move through you. Embrace that power. Let it wash over you. Harness the power of the Warrior as she fights gravity to ascend, and use that same gravity to keep grounded. Once again—because this one is super important—love your life. This includes struggles. Love your struggle and use the love to temper and hone your anger into a fine edged blade. Use any anger for forward mobility. Do not let it weigh you down. Manifest your dreams by tapping into your desire. Get familiar with what you want and what you need. Know that your desire to be better and to feel better is the underpinning of all manifestation. You are your perspective on the universe, and if you love that perspective, you will love yourself.

FIVE. UNITE. Join other Earth Goddesses and “tuned in” people you meet in classes, retreats, and yoga that support self-learning and healing. Share your voice and ideas with your community. The evolution and betterment of the self is necessary for the evolution and betterment of humanity. Connecting with Mother Earth will advance us as individuals—and collectively— in a more mindful movement forward. +

Notes on Gender: You don’t have to identify in any specific way to know the earth. The concept of the Goddess refers to the feminine organization of ideas, and is accessible to everyone.

lifestyle / Time Management

By juli rathke yoga + Lifeâ&#x201E;¢ founder

YOGALIFEMAGAZINES.COM

MONDAY MORNING

Mom’s Guide

to Time Management

ondays are those days of listprepping to get it done before Friday rolls around again. Some of you may have all your meals planned out and the grocery shopping and laundry done before you woke this morning. I am no different, in fact, I just jotted down my list and some of it is from last week’s roll-over list. Strangely, now, I am okay with this, but there was definitely a time in my life when this was NOT okay and the pressure to keep up with the perceived pace of everyone else was compounded until my next outburst of being overwhelmed or burned out. My yoga-self knew this could not be sustained and you probably know it too. Something has to give, so I did. Dreamers, seekers, doers all unite in the fact that they set goals for themselves. Each of us has the unique ability to envision the future, and what we desire our lives to be like. But what if all you can see is “what’s next” and the gift of being a true visionary and creator is over-shadowed by the looming next car ride to the next after school pick up? In my experience, as a driven career-yogi-mom type, with my oldest being 25 and my youngest seven—I have gained the unique perspective that you will miss out on what truly matters if you don’t take a step back now (and often) to stay aligned and energized to what truly matters. We KNOW that “like attracts like”—good, bad and indifferent. Do you want more of what you have, or would you like to vibrate at a more doable and enjoyable (not to mention a more coherent and expansive) space? I often use this question as my litmus test

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in the midst of the super stressful get-itdone situation, “Does this truly align with my core values?” Of course, you need to take the time to identify those and make priorities around them. I have done this, and so has my husband, and then together we share ours and see where we overlap. But maybe it’s another question that will help you create the headspace around the chaos. Try a few of these on for size:

You will miss out on what truly matters if you don’t take a step back now (and often) to stay aligned and energized to what

1. Do I really want this? 2. Will it matter to my family five years from now? 3. Will this help me achieve greater happiness? 4. Am I doing this for myself or someone else? 5. Am I saying yes only because I was afraid to say no? 6. Can it wait until tomorrow and not hurt anyone?

truly matters. Once you have answered the tough questions, take your responses, turn them into positive affirmations and use them for meditation. Do it at your desk, in your car or maybe while waiting in line at the market. It will reset you to the present moment. It will slow your world down and all of a sudden you may feel as though you have a little more time. After all, we are all seeking more time and space, and I promise, it is there. You will notice it once you create the intention and space to acknowledge it. +

JULI RATHKE is a multi-passionate entrepreneur, the founder of YOGA + Life™ Magazines, wife, mom of three and a yoga and fitness teacher of over 20 years. She is now a human condition expert and an unshakable optimist. She serves as a high performance executive consultant, personal mentor, speaker, motivator and retreat leader. Connect with her at www.julirathke.com.

yoga / Business

TO FREE OR NOT TO FREE,

That Is The Question The high price of free yoga By gina caputo Co yoga + Life™ contributor

ay back in the day, yoga was free. Well, not exactly free but no money was exchanged for your guru to take you under their wing and impart their wisdom to you. That’s because gurus were renunciates and mendicants considered holy by the community that supported them in all the ways essential for survival and the propagation of their yogic teachings. So while the student didn’t pony up cash per class, the community did everything necessary to take care of their local guru’s needs for the spiritual

health of the entire community. When modern postural yoga was exported to the U.S., this support system didn’t translate and instead teachers offered classes for a fee or a suggested donation and covered their personal expenses themselves. Studios were independently owned by some lover and teacher of yoga who yearned for a feeling of life purpose in being of service, fulfillment of dharma and a high “soul salary.” As yoga’s popularity increased, some studios began to explore bigger spaces in better neighborhoods, fuller schedules,

more teachers and higher prices associated with both greater expenses and a greater opportunity to profit from our population’s interest in this mystical embodied practice. Students were willing to pay for excellent teaching and this powerful practice that brought balance, insight, spirituality, strength and flexibility into their lives. Fast forward to today…37 million people practice yoga in the United States and spend $16 billion annually on yoga and related gear. And yet, the perceived monetary value of a yoga class offering is in decline and independent teachers and small businesses are being forced to give it away or severely reduce prices to stay in business. What happened? Well, in the “yoga boom,” the market became saturated, corporations with deep pockets jumped on the bandwagon to open chains and franchises, teacher trainings became a cash cow resulting in a massive glut of teachers on the market which then created an unemployed desperate mass in a race to the bottom — who will work for the lowest wages with the hope and promise of it becoming a sustainable wage? And through all this, the inevitable preponderance of free or nearly free yoga emerged. It’s a nice idea though isn’t it? Yoga for the people! Make it free — put these teachers to work and spread the yoga everywhere! Here’s the rub. With some notable and admirable exceptions, free yoga is happening in affluent communities with median home prices of $400,000-$600,000 and income levels that afford people the ability to pay $9 for fresh-pressed juice or $5 for their daily cup of coffee. Which begs the question, is all this free yoga really bringing yoga to those who would otherwise not be practicing it? Between chain studios using free classes to hook people into memberships, teachers doing nearly anything for free to build a following for a more “secure”

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future and retail stores trying to capitalize on yoga consumers, 37 million people free yoga is everywhere and is practice yoga in the driving the perceived value of yoga DOWN across the board. United States and This free yoga is not about access spend $16 billion for those who can’t afford it, it’s annually on yoga and a hook. It looks eerily similar to related gear. And yet, Walmart’s low prices that push the perceived monetary independents out of business and give a seriously skewed sense of value of a yoga class the value of things, like produce, offering is in decline for example. and independent The cascade effect of free teachers and small yoga is that so much saturation businesses are being and a lower perceived value forced to give it away or suppresses the yoga teacher’s wages since the chains have severely reduce prices more teachers eager to teach to stay in business. than they need (and can pay them less because of the competition) and the independents have to reduce their prices (and thus, wages) to stay competitive with the chains. Teachers who get paid less aren’t likely to be able to continue their education nor focus on evolving their craft to be of greater service to an expanding and possibly more diverse community. And it certainly makes it harder for those same teachers to volunteer their time where free yoga might be more appropriate. And though it may be hard to see in the short term, in the long run, it is the practitioner who is hurt most by free yoga. The quality of yoga will continue to decline because without a reliable source of income, teachers will have to focus elsewhere to survive, which inevitably takes away from the quality of their yoga offerings. Free yoga has its place. Let’s make yoga available for free to those who want it but truly can’t afford it. Let’s focus our free yoga on places like domestic abuse shelters, prisons, community centers, libraries and churches in underserved communities that want yoga, in schools, with veterans and at-risk youth! If you feel called in any community to make yoga more accessible, consider using a sliding scale and if a retailer wants to offer a class to draw people in, pay the teacher fairly for their time and ask students for a donation to give to a cause in alignment with your offerings. As business owners, teachers and retailers, we must consider the broader repercussions of our actions. If we sincerely believe in the value of yoga, we must act in ways that reflect that, for the benefit of all. + GINA CAPUTO is the creatrix of Integrated Vinyasa Yoga and the Founder and Director of the Colorado School of Yoga. When she is not travel teaching as the “Yogini On The Loose,” she’s living fully in the splendor that is Colorado! She has a deep and sincere passion for yoga education and empowering yogis to make their unique offerings far and wide. To find out more or to connect with Gina, see www.ginacaputo.com.

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yoga / Branding of Yoga

yoga

™

By Jan Johnson MN YOGA + life™ Ambassador

YOGALIFEMAGAZINES.COM

HAS THE

branding of Yoga

taken us away from its spiritual path?

randing is described as “… the process of creating a unique name and image for a product in the consumers mind…” In the world of yoga, branding occurs when a company, studio, or individual develops specific ways of putting a class or sequence together. Although personalities are ever-present within the brand, each instructor teaches specific sequences, with specific postures, using terminology recognizable within that particular brand. As early as 2008, the yoga industry had already grown into an over six billion dollar business, with more than 16 million people practicing yoga worldwide. Most fitness facilities across the world— including Crossfit gyms—understand the importance of having a yoga option for their members. The popularity of yoga has encouraged many companies and celebrity yoga teachers ("Yogalebrities") to brand their style of teaching yoga in attempts to become more marketable by being unique, consistent and therefore (hopefully) more profitable. By adding what is perceived to be of more value, that brand supposedly becomes worth the asking price to attend sessions. Once a brand is established, it then becomes crucial (and dare I say, competitive) to defend that brand against competition. I’ve often heard from students that some branded yoga classes leave them feeling as if ‘something’ is missing—listening a little closer, I discovered that the ‘something’ that folks are missing, more often than not, is the spiritual aspect of the practice.

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I opened up this dialog with several teachers and practitioners who shared their thoughts on the subject:

“I would consider the positive side of yoga branding—it has made yoga readily available to a greater audience, thus the benefits of yoga have been shared with a greater audience.” “Marketing is obsessed with making everything about brands. Most often, a product is just a product and there is nothing wrong with that.” “Branding does not add value to the product or service; it only increases the costs.” “Being a ‘branded’ teacher, I have found that there have been times within the confines of that brand that I have put aside choices I would have otherwise have made. That said, I do think that within the brand, there is still room to play, grow and be challenged.” “You are just attaching a fancy name on something and it costs me more money.” “Branding is tied to selling things which turns me off—but, branding is also helping to describe something—it can often help people see options they might have not seen (in yoga).” “If branding yoga improves the quality of life of another, and benefits them, then there is no harm in branding it. Ultimately, it is a discovery from ancient India and it will always be no matter how far it spreads and who practices it, or how one tries to brand it.”

One of my very first yoga teacher trainings occurred during the beginning stages of of becoming a brand and has since grown into a billion dollar company. What excited me about this particular training was the hook used for the teacher training— "To bring yoga to the masses"—and for me, that was the clincher: to share something that I loved with as many people as possible. Was I drawn to the recognizable brand or to the yoga? It’s difficult to separate the two, but whatever the reason, it got me onto my mat and taking that first step was the beginning of so much more … and continues to be a very rewarding—and yes!—a spiritually awakening ride! Do I feel that spirituality is missing in a “branded” yoga practice? Nope. Does the branding of yoga help or hinder the practice? The truth of the matter is that we all receive from the practice of yoga what we need. It takes stepping out of our own way to receive it. You want a physical practice? It’s there. A meditative practice? Absolutely. Something more spiritual? For sure! Like it or not, branding will continue. In one form or another it’ll likely be forever part of our culture. The key is to live your yoga in its truest form—however and whatever that form takes with each individual, and with the least amount of harm possible. As we say in the yoga biz, ”Your vibe attracts your tribe”—and aren’t we all just trying to find our way back home to our tribe? +

Danielle Berras. Photo by: John Pilla

yoga / Sankalpa

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SANKALPA:

The Power of Intention

t the beginning of a yoga class, we often hear the suggestion to set an intention. The prompt can sound something like, “Perhaps you’d like to dedicate your class to someone you care about”, or “Set an intention of not judging yourself, as you move through today’s practice.” These are lovely recommendations and not to be dismissed—that said, the tradition of yoga has much more By to say about what it means to set an intention. Betsy In ancient yogic texts like the Upanishads and Weiner the Tripura Rahasya, we are given insight, details and explanations into sankalpa. Sankalpa is a Sanskrit word that means, san (the greatest or best) and kalpa (the rule that we follow above all else—that which we are lead by). Sankalpa is that which moves us towards our highest purpose. Whoa! That may be bigger than our understanding of “setting an intention.” Sankalpa is something born from the heart, a deep desire that when fulfilled is of service to one’s dharma or purpose. The ancient yogis taught that in order to “plant the seed of sankalpa,” and allow it to come to fruition, there were specific rules that had to be followed. They went so far as to decipher between perfect sankalpa and imperfect sankalpa. Imperfect sankalpa is an intention or desire in which, even if you want it more than anything, you still carry the tiniest bit of doubt that it may not come to pass.

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Perfect sankalpa is a desire in which there is no doubt it will become manifest; you have absolute certainty. Take a moment, close your eyes and imagine it: something that you want more than anything and not a lingering doubt that it will become truth. It’s powerful to even contemplate this idea! Ancient texts give us precious insight into the deepest experiences of our human condition. What they knew thousands of years ago is that even with the best of intentions, often the things that we desire remain just out of reach. Almost always, the thing that stands in the way of our highest wants is the lack of knowledge of our deepest Self. The flip side of sankalpa is vikalpa: vi (that which separates/born of ignorance) and kalpa (the rule or desire that we follow above all else). If we don’t truly understand what is keeping us separate from a true knowing of ourselves, then our greatest desires will never be fulfilled. Taking it a step further, being separate from the True Self and being guided by this ignorance will actually drive us to set sankalpas

from a place of not knowing, therefore moving us in an endless cycle of supporting the false or limiting beliefs that we are being driven by (albeit … unknowingly). Let’s look at the glass half full, shall we? The good news is that there are yogic practices that help us to break the restrictions of our vikalpa and enable us to plant the seeds of sankalpas that will lead us towards our best life. One way to do this is through vichara. Vichara is a practice of self-reflection and self-exploration. It asks us to set time aside to examine if the decisions that we are making are supporting our personal growth. It also gives us the space to set intentions that move us toward our greater purpose. One of the best practices to set sankalpa is through Yoga Nidra. Yogic sleep, known as the state of nidra, is where we can nurture these seeds and watch them flourish and grow to fruition. The most amazing part of sankalpa is that it really works! The practice of setting clear intention with clarified energy behind it means to achieve a more fulfilled life and speaks to the efficacy of the right practice at the right time. +

BETSY WEINER is a microcosm of the macrocosm. She is a yoga teacher, integrative wellness coach, a writer, dancer, wife, mom, friend and moonlights as a backup singer in a local cover band. Find out more at www.amritahealthandwellness.com.

yoga / Tadasana

STAND IN YOUR TRUTH:

photo by: Jake Armour

Tadasana

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There is you and you. This is a relationship. This is the most important relationship. Nayyirah Waheed, Salt

Our spine supports the health and heale have an incredible choice ing of the central nervous system (CNS)— on how to show up in the this is the protector of our superhighway of world and tadasana is a way the human machine that leads to our brain. to stand aligned in our truth. The breath—a simple inhale and a caTadasana is the foundational yoga posthartic exhale—are the pistons that power ture that all other poses emerge from. our "super human" engine and keep our When we stand still in tadasana, we are systems fine-tuned. strong like a mountain, centered, grounded Alignment of the spine in tadasana helps and rising upwards. to harness the pure potentiality of the With a firm base, a lengthened spine is idebreath to integrate the right and left brain, al for the free flowing of prana throughout the which allows us to balance strengths and body. Here, our hearts are held high and from weaknesses, and helps to liberate the spinal the soles of our feet, through the trunk of the column from any disease. body up to the crown of the head, we literally Deep diaphragmatic "yogic" breathing feel steady, powerful and safe. activates the parasympathetic We all have those overBy nervous system (PNS) and whelming days when the weight of the world is leaning Jessica Rosenberg leads to increased serotonin and dopamine (the happy on your shoulders and it’s hormones) to be produced possible you might collapse MN yoga + Life™ in the body. This creates an like a ragdoll? Or, maybe ambassador automatic relaxation response your stomach is bound up in our body’s nervous system. in knots because there is so much tension There are also invisible zones of spiritual regarding a challenging conversation you and physical energy located in the body need to have? from the base of spine to the top of skull. How do we stand tall when we are conThese nadis and chakras—essentially, lines fronted with these moments, the ones when of communication—are areas that reflect we are frazzled, unbalanced, breathing our emotional state. erratically and don’t feel secure? If something is wrong in our life it can Tadasana! sometimes manifest in our bodies as instaIt offers alignment, connection and insight bility, disease or even negatively affect our to our inner workings. It is a self-regulating behavior and attitudes towards others. skill and a therapeutic, sensory integration Yoga practitioners eons ago knew that by tool to help rewire and integrate the body, balancing these energies in tadasana, we brain and heart. could drop into heightened awareness and foIt balances out our thoughts, helps us cus, letting go of ruminating thoughts that play to relax, and creates space to tune into like broken records, leading us away from the our senses so that we can pay attention state of fight or flight and into the restoration to the moment. of ease and harmony in our lives. The human body is amazing and resilient.

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Current scientific studies (like social psychologist Amy Cuddy’s study in the Fall of 2012) revealed that standing in a posture of confidence—tadasana—even when one doesn’t feel confident, boosted feelings of confidence. Her research has proven what ancient yogis have believed for centuries about our neurological system: that our body alignment and stance affects the CNS and can change the mind. The mind in turn has the ability to change our behavior. With decreased cortisol levels, we are more resilient and can respond positively to all the challenges life brings when we take a powerful stance like tadasana for over two minutes. Thus, a simple posture like tadasana can be transformational. So, the next time you forget and feel anxious, worried or weak, don't let your mind play tricks on you—take a full, deep breath, stand in tadasana and rise up to your best self. • Pay attention to the sensations in your body with as little judgment as possible. Observe and witness what you are feeling. Try not to suppress, resist or hold on to the negative sensations. • Ride the waves and let life flow through as you hold compassionate space for yourself. • Be present to your presence, this is the gift of alignment. Vulnerability is a scary thing, but when we open up, we have the ability to become fully integrated—whole, grounded and peaceful. This is a place of power, aligned in truth. +

yoga / Mudras

By Tanya

Photo by: Christina Andersen

Boigenzahn

YOGALIFEMAGAZINES.COM

HEAL YOUR HEART WITH

Apana Vayu Mudra

s a yoga teacher trainer and ayurvedic yoga therapist, I’m often asked what my top “go-to’s” for balance and wellbeing are. Although we are all different, one of my favorite tools to use that pretty much everyone can benefit from is a special and effective practice called Apana Vayu Mudra. A mudra is a seal created with the body to help link and expand our prana (breath, or life force) in a particular way. Apana Vayu Mudra is in the category of therapeutic mudras and is done with one or both hands. Sometimes known as Mrit Sanjivani Mudra (one that brings along life from death), this mudra has many benefits and is for anyone with physical or mental/emotional heart conditions hoping for some relief and ease in letting go.

HERE’S HOW TO DO IT: 1. Find a quiet place and sit comfortably with a tall spine. 2. Extend the arms forward, palms up. 3. Fold the index finger in towards the center of the palm. 4. Cross your thumb over the index finger. 5. Touch the tip of the thumb to the tips of the middle and ring fingers. 6. Keep little finger straight. 7. Keep elbows straight. 8. Soften or close your eyes and practice mindful, diaphragmatic breathing with the intention of healing your heart.

BENEFITS WITH REGULAR PRACTICE: • Helps prevent heart attacks as well as their recurrence, lessens heart palpitations and relieves heaviness on the heart. • Helps relieve heartache, anxiety, panic, grief, sadness, and overwhelm. • Helps balance all three doshas (vata, pitta, kapha), can help improve digestive fire and increases lung capacity.

PRACTICE GUIDELINES: Mudras are a wonderful addition to any meditation practice. A regular mudra therapy practice consists of doing it three times a day for two minutes each until the symptoms are relieved—you might also consider committing to a 40 day practice. For best results, use both hands. If you are unable to do the mudra for any reason (for example, arthritis), make the mudra one hand at a time and use your other hand to help create the mudra shape. You could also use a thin scarf to gently tie the fingers in place. I’m grateful to my teacher, Indu Arora, for sharing this beautiful practice with me many years ago. It’s been a go-to for challenging times in my life, and has touched the hearts—literally—of many of my own students. +

TANYA BOIGENZAHN is honored to share her life in the pursuit of dharma, health and wellness for all beings. She is the founder of Devanadi School of Yoga & Wellness and Thai Yoga Bodywork, LLC, empowering people with authentic and time-tested tools and teachings to help reach their highest potential.

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yoga / Chaturanga

By Stacy Johnson MN YOGA + life™ Ambassador

STRENGTHEN

Your Chaturanga,

Strengthen Your Body and Mind

s a yoga teacher, I have a passion for helping students develop strength from the inside out. Having a clear sense of alignment in the body fits into that development. The right form for one’s body can ensure safety and allows the lines of energy to flow as they should. I’m sure my students will agree, my passion runs particularly deep for what’s called chaturanga dandasana (high to low push plank). If done precisely, this posture can have

great benefits to the shoulders, glutes and core muscles. On the other hand, if form is off, over time it can cause joint pain, fatigue and frustration. I teach primarily vinyasa classes that average anywhere from 15-25 chaturangas per class. We do this asana to transition from a standing pose such as forward fold (utanasana) or a chair pose (utkatasana), to a downward facing dog (adho muka svanasana). In other lineages of yoga such as Ashtanga, chaturanga can be a transition from a seated pose to a downward facing dog, too.

Based on the idea of one breath per movement, we inhale in high plank and exhale to low plank. This is something most of us can do— however, the manner in which we should do it varies, given the unique structure of our individual bodies. Underdeveloped core and shoulder strength complicates this pose. Offering a variety of options allows for students to gradually gain much needed strength (and confidence) in both the body and the mind. Let’s go over some of the options.

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FIGURE 1 + 2 (CORRECT) High plank to low plank on the knees. Notice the slide-like slope in the back for high plank. Bend the elbows to aim towards the back of the room as the exhale takes you to low plank. If you find lowering down to a 90 degree bend in your elbows is too much, take just a slight bend as you continue to build strength and stability.

FIGURE 3 (INCORRECT) Here, my pelvis is raised and my shoulders are aiming down. This is an indicator that I’m trying to bend my elbows too much and I haven’t quite gained the strength needed in my shoulders and core. Often when done this way, elbows will jut out and not “skim” the ribs. A slight bend in the elbows and shoulders hugging firmly down the back will be more beneficial to build long-term strength.

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yoga / Chaturanga

FIGURE 1 + 2 (CORRECT) Keep the shoulders away from the ears, elbows in toward the side body and and lower the body allowing the arms to bend up to 90 degrees. Similar to figure 2 on the previous page, my shoulders are nestled down my back, glutes are firm, and my elbows graze my ribs. Keep the pelvis level and tighten the abdominal wall to protect your low back and gain core strength. FIGURE 3 (INCORRECT) Notice here my pelvis is too high and my shoulders are aiming toward the floor. This would be a good indicator of the need to strengthen those areas. If this variation is familiar to you, try beginning with a knees chaturanga (previous page).

I have great admiration for students who listen to their bodies, and on their journey to a stronger chaturanga choose to take the knees option. It’s a sign of strength and awareness, rather than a sign of weakness. When we take the “harder” option before our bodies are ready, it can be a form of Asmita, or egoism. When we let the ego fall away (a journey in itself) and commit to working on our inner strength, only then will we see our outer strength grow. Take your journey to a stronger chaturanga slowly and remember—Rome wasn’t built in a day! +

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yoga / Aerial Yoga

we help lengthen the spinal column and hydrate the vertebrae, which can also help relieve back pain. This is one of the best benefits of aerial. You’d be hard-pressed to find full decompression of the spine in another class format.

CALMS YOUR MIND You may find yourself relaxing and focusing in new ways. Getting into proper poses safely demands so much concentration, that I find that I don’t have time to worry about anything else! It alleviates the stress that accumulates from my busy days. The swinging movement combined with the surrounding arms of the hammock creates a soothing cocoon—not unlike a child being rocked in a pair of loving arms. +

AERIAL

yoga

erial yoga is a great way to change up a reguLeah lar yoga practice. Gruber The first time I tried aerial yoga, I was excited to try a novel form of yoga and challenge myself. It takes some time to trust the hammock by giving it all your weight and finding momentum, but once you do, you’ll soon reap the benefits.

photo by: Joe Mikoli

STRENGTH In an aerial yoga class, the focus is on engaging and activating the upper body more than one might in traditional yoga. The upper body is what keeps you in the air and safe—working your grip, back, and forearm strength. Along with upper body, the core also gets a great work out. You brace the core to create movements when you are on a swinging point—the core muscles also engage every time the legs are lifted into

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THINGS TO KNOW BEFORE GOING TO AN AERIAL YOGA CLASS the air, which is fairly often.

• Come with your armpits and knees covered

• Don’t wear jewelry (it can snag the fabric and tear holes in it)

FLEXIBILITY The aerial hammock is a great tool to facilitate even more lengthening and strengthening of the muscles. There is freedom and support to move the body in all directions.

• Try not to eat too much before

coming to class, as you will be putting pressure on your stomach during class

• Talk to a doctor before starting any new exercise routine

DECOMPRESSION OF THE SPINE The spine spends much of its time in compression—when we sit, stand, exercise— and even when we lie down. By inverting,

• Dizziness is possible when coming

out of inversions. Take your time, move slowly and pause for a moment or two in a supportive shape while your blood re-circulates

• Monitor your own resistance

LEAH GRUBER has been teaching group fitness for over 10 years—during that time, she also performed as an aerialist in Las Vegas. It was her love of the aerial arts that lead her to an aerial yoga certification through Antigravity Fitness. Leah likes her workouts to be fun, goal oriented and to also support the mind-body connection.

health / Relationships

said By Tony Sisneros

YOGALIFEMAGAZINES.COM

SHE

said By Jennifer Grubba Founder & Editor in Chief

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health / Online Dating

He Said:

nline dating can be a blessing and a curse. It’s a positive reminder that I’m not the only single person out there. In fact, there are so many amazing, interesting and available people in the world who share similar dreams, desires and lifestyles—it’s easy to see why online dating has become a booming two billion dollar industry. The flipside is that dating online can also be a frustrating experience with disappointments and let downs, sometimes leaving me feeling like I’ll be single for the rest of my life. There’s a definite learning curve when it comes to online dating. I thought it might be helpful to share some insights that have resulted from my experiences thus far, to help others cultivate a more mindful approach to online dating.

BE AUTHENTIC This starts with the basics. We all have our go-to profile picture—but if the picture isn’t current, don’t use it! If the goal is to actually meet someone in person, the truth will come out and set you both off on the wrong foot, especially if you don’t look anything like that picture from spring break 2009. Side note: At least a quarter of the people I have met in person do not look like their photos online. Take the time to write a bio—even a short one will do. Think about it: do you want to be with someone who makes decisions based solely on physical attraction? Maybe that’s okay for you, but personally, I’m looking for someone with depth, personality and similar interests—not just good looks. I must admit, I’ve been guilty of swiping right on just a pretty face, but it never truly goes anywhere. Think of your profile as an elevator pitch about yourself. What do you want your potential beloved to know about you in 30 seconds or less? Consider writing a bio that your mom or best friend would agree with, then add some spark that makes you stand out from everyone else. You are unique and amazing. You have qualities that set you apart from all of the other fish in the sea.

I’m looking for a genuine connection and I believe most of us are. The more authentic we are to ourselves and to each other, the higher the likelihood of establishing a meaningful connection.

BE OPEN AND HONEST I read on e-harmony’s website that 53% of people lie on their online dating profiles. What do we lie most about? Age, height and income. What are you looking for? Fortunately, for those in my age bracket, at least—very few of us are looking for just a hookup—we’re seeking something deeper. On the other hand, maybe you recently left a toxic relationship and the thought of a serious one terrifies you—or, maybe you are currently navigating a separation that is heading to divorce. Clarity in communicating about who you are and what your needs are in terms of a future partnership is essential when looking for love. What sort of person are you looking to date? Maybe you’re open to dating various types of people with views that differ from your own. Maybe you want to date someone who is Remember child-free. we are all Or, perhaps you really want kids and you’re lookimperfectly ing for someone to start or imperfect. build onto your family unit. If religion or spirituality is important to you, make it known. In today’s political climate, I notice many daters who prefer those with similar political leanings. I've also found that height is very important to many people. The more we can share about the things that are most important to us, the better it is for everyone.

LIVE IN THE PRESENT I sometimes catch myself comparing people I see online to my ex-partner—and, before I decide to swipe left or right, I’m ahead of myself, projecting months (or years) into the future with this person I haven’t even matched with. So, my practice right now is to live in the present moment and to be the best version of who I am TODAY. I’m trying to let go more and ruminate less on the past and the future. Yoga and meditation have helped me let go and leave the unknowns to the universe. What will be, will be—surrender to what IS. I allow myself to be vulnerable and available. The rest is not up to me.

BE COMPASSIONATE Dating is hard. The truth is, we never really know what the person on the other end of a profile is going through. Remember, we are all perfectly imperfect—while we are not defined by scars and flaws—they are a part of who we are. With an open heart, look for the good in others. I don’t think we should settle for less than we deserve—if you see some potential in someone, maybe you’ll be pleasantly surprised if you give that person a chance. Online dating can be a great tool to get out of your comfort zone and meet people you wouldn’t otherwise meet. Take my words with a grain of salt—I am no expert—I’m still VERY single as I’m writing this! I have experienced some surprisingly positive outcomes with online dating. I’ve made wonderful new friends in the process and have gone to some interesting places I might not have otherwise visited. Online dating can be a confidence booster and can help you define and refine what you really want in a companion. I still think the best way to meet people is out in public, but if you take a healthy and mindful approach to online dating, it can be a positive experience for everyone involved.

TONY SISNEROS is a single father of three kids and is an entrepreneur in the natural/organic food business. Through yoga and meditation, he is seeking new ways of being and understanding, always becoming the best version of himself.

YOGALIFEMAGAZINES.COM

weeks of dating. Don’t cause unnecessary conflict and heartache by insinuating for example, you are a family man, when perhaps you are more of a fling man. At the end of the day, if sex is all you want, you will be able to find it, and can avoid a lot of drama by finding someone like-minded. Some want something serious, some want to just hook up, some want something in between. This applies to all genders—be honest, either way.

RESPECT OTHERS TIME

She Said:

indful online dating sounds like an oxymoron. How could it not? How can one have a mindful approach to something that asks us to decide if we see potential for partnership in a fellow human being based upon a photo and to then casually swipe left to indicate yes, we like that person—based upon said snap judgment—or swipe right, if you don’t? I only provide the brief tutorial on left versus right swiping for those of you who may be new to the dating app world, lest you make the mistake I did, and confuse the two…not good. I’m not saying online dating is a bad thing. While it can be very superficial in obvious ways, who wouldn’t enjoy the exhilaration of being “super liked.” Also, we all know those couples whose “story” started via sites like match.com, or apps such as Tinder or Bumble, so something has to be said for it, right? For those of us who don’t routinely frequent bars, or without much access to folks the gender of our choice, it’s a quick and easy way to connect with potential companions. Some people even do it just to find like-minded friends. However, online dating can also be a minefield—especially if you are new to it. Learn from my mistakes.

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DON’T BE A CATFISH I had to ask a friend what this term meant after learning the hard way. It’s when people post fake pictures and lie in their bios to attract others. The misguided rationale being that perhaps the other person won’t mind that you look nothing like your picture, and won’t mind that you lied about that Noble Prize you won because they will fall madly in love with the “real” you after weeks of intimate texting. Be yourself. Choose photos that look like you. Easy on the filters. Write a bio that reflects who you are. Smile in at least one photo, teeth bared, and take off the hat. Please.

BE HONEST This goes along with number one. Do you know that you don’t want to date someone with kids? Then say it. Not ready for a serious relationship? Then say it. Although I personally swipe left on folks who include comments such as “Interested in fun only,” or “Part of an adventurous married couple looking for a third…” I actually applaud those people. Good for them—they are honest. Say what you want. Nobody wants to learn these things the hard way after

Don’t indicate interest if you don’t have time to engage with a person, let alone actually meet them. I’ve been SO guilty of this. I swipe out of boredom, maybe while waiting in line at Target or the grocery store. I swipe right. I think, “Sure. He’s handsome,” or “He sounds interesting.” Then, I get busy—I never reach out, or never respond to messages. Or, I realize I’m not feeling emotionally open to anything at the moment. It’s annoying. I'm working on this by pausing to reflect on what I'm seeking.

STOP AND THINK What do I want out of this process? What type of person or relationship am I looking for? Make a list. Looking for a life-long partner? Perhaps all you want now is someone to enjoy an occasional movie with. Perhaps you want a fling. Nothing is wrong with any of those options. Knowing these answers will help you avoid being an asshole and will prevent you from wasting your time and getting someone else’s hopes up. You could even meditate or pray about this. Often we don’t even know what we want, though it doesn’t stop us from searching. If you aren’t sure of what you want, how will you ever obtain it?

GET OUT AND ABOUT If you are a parent, workaholic—or both— this can be especially difficult. I go to soccer games. I teach yoga. I take yoga. I work. I write. I clean my house. I drive my children to play dates, and take them out for ice cream. I go to Target.

health / Online Dating

Often times we don’t even know what we want though it doesn’t stop us from searching. If you aren’t sure of what you want, how will you ever obtain it? Although I love me some soccer moms and yogis, I’m not likely to meet anyone in the places I frequent during my typical daily routines. On rare occasions, I meet girlfriends for happy hour. Even at bars, which are supposed to be a singles hot spot, we are usually so rapt in conversation that the

likelihood of interacting with a potential partner, let alone another human being, is nil. Find things that you like to do that involve the potential to interact with other human beings you don’t already know, and do them. I began going to a trivia night mostly with people I didn’t know—not because I thought I’d find the love of my life there, but because it was something different for me, yet something I knew I’d enjoy, and it put me in a new environment with different types of people.

BE SAFE AND LISTEN TO YOUR GUT I believe that most people are good. However, we have all met some that are not. After only a few texts, I was asked by someone to meet at “Hotel.” Although I should have followed my intuition imme-

diately when my gut dropped, I googled “Hotel” in the city of choice naively thinking, just maybe, there was a bar or restaurant in Eden Prairie named, “Hotel.” Don’t judge—I was very newly single. Surprise. There was no bar or restaurant called, “Hotel.” No judgment if that’s your thing, but meeting a complete stranger in a hotel didn’t feel safe to me. I thought, “How could anyone be that bold?” I said, “No,” and wished him good luck finding his “match.” At the very least, he was being honest (see above). Online dating, just like any endeavor, is much more likely to be successful, or at least pleasant, when you take the time to contemplate your purpose, define what you want, and consider the feelings of others along the way. When you’re honest with yourself and others, you’re more likely to find the goodness of fit we all long for. +

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health / Reiki

By Kristin Cromie

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WHAT THE HECK IS

reiki?

f you google Reiki, you might see: “a healing technique based on the principle that the therapist can channel energy into the patient by means of touch, to activate the natural healing processes of the patient's body and restore physical and emotional well-being.” COULD YOU BREAK THAT DOWN, PLEASE? From the Japanese Language: - Rei is a subtle wisdom that permeates everything—it is an intelligent guiding force. - Ki is flowing in everything and is what creates animated life. Therefore, Reiki can be defined as a non-physical healing energy made up of life force energy that is guided by the Higher Intelligence; a spiritually guided life force energy. WHAT DOES THAT EVEN MEAN?! Everything is energy. Energy in its most condensed form can be seen, touched and felt—a car, grass, and the human body. The energy utilized for healing in Reiki is subtle—it is perceptible by Reiki therapists as vibrations and other sensations. With intentional effort, energy can be moved and shaped with the hands and mental focus. It is often described as a gentle, or notouch energetic massage. BUT WHY? Why in the world would anyone wish to receive Reiki? Just as a surgeon uses a scalpel on the human body, a Reiki therapist uses channels of energy to perform similar healing without invasion. Reiki also provides a natural,

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organic resource for comfort, security and clarity within the subtle bodies: emotional, mental and spiritual. HOW? As a Reiki therapist, I’m able to perceive colors emanating from the chakras—or, energetic wheels in the body. The colors represent different areas of physical wellness, deficiency, emotional blocks, injuries and past trauma. Utilizing surrounding energy, patient energy, and my own energy, I am able to create space and manipulate color, influence self-healing and provide an environment for therapeutic restoration. Patients experience an overall lucidity, self-empowerment and physical wellness. WHAT DOES A SESSION ENTAIL? Reiki is a symbiotic relationship between therapist and patient. An initial conversation reveals the nature of the visit and any specific concerns or wishes, as well as establishes a warm and trusting rapport. Reiki is often performed with the (fully-clothed) patient on a massage table—sessions run approximately an hour long. When I work with my clients, I focus on

the length of the body, from head toe, on both the front and back, spending dedicated time in areas of unease. My hands often hover a few inches, and in some cases, may rest lightly on the body. WHAT WILL A PATIENT FEEL? While each session can differ from one to the next, some clients feel physical sensations such as heat, tingling, coolness, prickles, electricity as well as body twitching. Seeing colors behind closed eyelids, experiences of twilight dreaming and recalling memories is also common, as well as a deepened sense of relaxation. Often, a heavy sleep will occur and snoring is not so unusual! Afterwards, the patient is light, clear and unburdened—many experience immediate relief from physical and emotional pain. NOW WHAT? Find a Reiki therapist! Ask a trusted friend, yoga teacher or massage therapist—they will likely know someone who may align with you. No two therapists work in the same manner, so make sure your energy is a comfy fit. Then, lie down, breathe, relax and let the healing begin. +

Known affectionately as Yoga Spice, KRISTIN CROMIE has been a dedicated mat-dweller, yoga instigator, love slinger, and badass healer for over a third of her life. Her healing techniques have provided soulnourishment for numerous divine beings. She commits to yoga, running, and backpacking with passion and vigor.

health / Relax

THE NECESSITY OF

relaxation

(And Five Tips to Help You Get There)

By Margo O’Dell

astering the relaxation response is an essential life skill. If you suffer from stress, muscle tension, pain, anxiety, irritability, low energy, high blood pressure, fatigue or sleep problems—read on. In addition to improving the above conditions, the relaxation response helps increase motivation and productivity and improves decision-making ability, all the while lowering stress hormone levels and blood pressure. The National Institutes of Health (NIH) concurs with these broad reaching health benefits. The relaxation response allows the body to release chemicals and brain signals that, in

turn, invites the muscles and organs to slow down and increase blood flow to the brain. Drugs can do some of this but often with undesirable side effects—the body is highly intelligent and can relax just as well without drugs, while remaining conscious and aware. To be both physically relaxed and mentally alert is the goal of relaxation. In a world of too many stressors—many outside our control—we can gain authority over our body (and mind) by practicing one or more accessible techniques, such as: progressive muscle relaxation, visual imagery, deep breathing, meditation, mindfulness, yoga, tai chi and biofeedback.

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TWO PERSONAL NOTES: 1. I finally learned how to relax completely when I became an Integral Yoga Hatha instructor—my training included several of the methods mentioned above, which I now teach. Interesting to note that Integral Yoga is the foundation for Dr. Dean Ornish’s landmark work in reversing heart disease and Dr. Michael Lerner’s noted Commonweal Cancer Help program—more verification from the scientific community. 2. After enduring chronic low back and neck pain for 30 years (the medical literature attributes up to 85% of low back pain as being of unclear cause), Dr. John Sarno provided me with the framework to understand the connection between stress, unconscious emotions and physical pain—a clinically proven process called Tension Myositis Syndrome (TMS). Though I’m pain free most days (hooray!), I remain vigilant in my practices. Dr. Sarno (who died at age 93 in June of this year) wrote four highly recommended books on TMS and the mind-body connection.

One method is not necessarily better than another and there is no one-size-fits-all solution. What matters is our willingness to find something that works for us. If you’ve experienced chronic stressors, it’s possible your body is more vulnerable to future stressors. This vulnerability makes it easier to trigger another longterm stress response. It’s helpful then, if the chosen techniques are used over an extended period of time to manage the long-term stress response. In other words—practice, practice, practice—just as you might for any worthwhile skill you wish to master.

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The truth is, stress management and relaxation techniques are a form of physical and mental training. The goal is to engage the body's natural relaxation response, which is characterized by slower breathing, lower blood pressure, and a feeling of increased wellbeing. There is no magic to learning how to relax—training the body to enter a regenerative state takes time. Some people will learn quickly, while others may need more time and individual instruction, so be as patient and kind with yourself as you can. +

5 TIPS FOR REDUCING STRESS THROUGHOUT THE DAY 1. Upon waking and before getting out of bed pause and notice your breathing. Lying in bed or sitting up, spend five to 30 minutes in silence or meditation. 2. Use breaks throughout the day to relax and stop doing. Renewing yourself in stillness is so beneficial. Pause to observe nature during a walk or while looking out the window. Pay attention to bodily sensations and soften as much as you can, wherever you are, however you are. 3. Try eating one or two meals per week in silence—alone—chewing slowly. 4. Begin to observe yourself labeling people, places or situations as positive or negative. Practice cultivating neutrality in any reactivity you might experience by returning to breath. 5. Keep an end-of-day gratitude journal. Write three things for which you are grateful for each day. Science tells us that when we are grateful, we are more resilient to stress and trauma.

MARGO O’DELL speaks and delivers experiential workshops on stress reduction, resilience and getting your life back. She is an accomplished businesswoman, performing artist and certified yoga and meditation instructor.

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Peak Potential Quieting the Noise from Within By Dr. Julia Anderson, DC

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o you ever come to the mat hoping to relax and let go but end up going over (and over) your growing to-do list and leave even more stressed out? Do you have the intention of practicing presence but struggle to calm your wild thoughts and turn your inner voice down? You aren’t alone. This happens to most of us far more than we’d like to admit. I think it’s safe to say that we’ve all experienced anxiety at some point in our lifetime—and for some, it may even be a daily struggle, which makes it difficult to let your light shine. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States (or, 18% of the population) and 25% of children between 13 and 18 years old. Collectively, we experience much more stress in our lives, which translates into feeling anxious and overwhelmed on a regular basis. There are other ways for us to live. By cultivating some practical tools to slow down the spinning thoughts, we empower ourselves to live in our peace more, and our anxiety less. Before we can do anything to combat anxiety though, it’s helpful to understand what it is and what causes it within in the body. Anxiety is a feeling of overwhelm, disorganization or fear that stems from the nervous system. The nervous system is constantly at work creating new neural pathways among the brain. These neural pathways are either calm, clear and connected—or, stressed, chaotic, and disorganized. Think of it this way: say you are trying to find your favorite radio station of 97.1 FM but you are stuck on 97.5 FM … what does it sound like? Static—and that’s

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exactly what’s happening within the brain when it is overworked and stressed—it can trigger a state of fight or flight. Our neural pathways become fuzzy and disorganized when too much is happening, which can manifest as feelings of anxiety. Whenever we experience an excess of physical, chemical or emotional stress that the body cannot handle, it shifts into a sympathetic state and rattles the neural pathways. Stress can appear in the body differently for everyone. Common indicators include difficulty breathing, sleep difficulties, chronically tight muscles, and feeling not not in control of one’s emotions. These symptoms ultimately result in the inability toFP connect with ourselves and those around us in a meaningful way. This is why I’m on a mission to help people specifically struggling with anxiety—because this world needs more connected people. Here are Some Helpful Tips to Decrease Anxiety: 1. Move your body. Movement causes the release of endorphins to help us feel happy and calm. 2. Practice gratitude. Remind yourself daily of the amazing things, people, and opportunities you have in your life. 3. Positive affirmations. Speaking positive affirmations out loud helps to shift the brain out of fear and doubt and into expansion and self-love. The tips above can help tremendously in the daily struggle with anxiety but to truly experience lasting, life-changing results, we need to address and correct the cause of the disorganized nervous system and as a neurological chiropractor, I have the privilege of doing just that. Adjustments can decrease the stress and increase the organization within your nervous system. Neurological chiropractors help

the body play the right radio station, which allows you to live your life in your full potential. How? 1. Gentle, low-force adjustments restore the communication between your brain and body and remove the static I described above by decreasing the tension in the spinal cord, which is how the brain and body communicate. 2. Adjustments reduce chronic inflammation that occurs in the body and the brain due to an excess of physical, chemical and emotional stressors. Inflammation is proven to decrease overall brain function. 3. Adjustments shift the body out of the primitive, fight or flight part of the nervous system and stimulate the parasympathetic nervous system which is responsible for rest, digestion and healing. 4. Neurological adjustments activate the prefrontal cortex which is the part of the brain that is responsible for higher order thinking and emotional regulation. 5. On a deeper level, gentle adjustments bring the body into the present moment and allow you to connect with yourself and decrease the anxiety triggered by past traumas and worries about the future. I have non-invasive technology including heart rate variable, surface EMG, and thermography that allows me to see exactly how your nervous system is functioning and to find out what is causing the anxiety in the first place. We are able to record the changes in your nervous system once you start getting adjusted. This allows us to monitor your progress. The changes and results we see with the neurological and gentle technique I practice are astounding and inspiring and more importantly, changing the lives of our practice members so they are no longer plagued with daily anxiety.

Dr. Julia Anderson is a pediatric and family chiropractor who focuses on empowering people’s innate intelligence from within. She practices a light touch and tonal technique to ensure the nervous system is functioning at its optimal frequency. She strives to connect people to themselves so they live life at their peak potential.

If you are looking for a doctor that works with your body through empowerment and connection call Dr. Julia to further the conversation regarding your health. KEEP SHINING. NAMASTÉ. 952-582-1172 peakpotentialfamilychiro.com

health / Migraines

By Deb

Reide Housely. Photo by: Deb Schroeder

Schroeder

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YOGA AND ESSENTIAL OILS:

Migraine Relief

n the beautiful banks of Stillwater overlooking the St. Croix River, there is a quaint little park that is the perfect place to practice yoga and clear the mind. I met Reide (a yoga instructor and founder of an essential oils business) in that sweet little nook to do a photo shoot. She and I connected when we discovered that both she and my son suffer from recurring migraines. Anyone who has experienced a migraine knows how debilitating they can be. Reide shared how yoga and essential oils have helped her manage migraines. WHAT YOGA POSES ARE BEST FOR MIGRAINES? Migraines can be triggered by stress, sleep deprivation, anxiety and hormonal changes—there are many yoga postures that can help ease migraines. Standing forward bend: Forward bend works on the core of the body, calming the brain and relieving stress and headaches. It also boosts the blood supply to the brain invigorating the nervous system. Child’s pose: This pose calms the nervous system and effectively reduces headache pain—it’s also a great stress reducer. Downward facing dog: Downward dog increases blood circulation in the brain, diminishes head pain and can help reduce the frequency of migraine headaches. Cat pose: A beginner friendly pose, this is a great stretch to release tension and pain from the upper back and spine. It improves overall blood circulation and is also calming. HOW DO OILS HELP WITH MIGRAINES? Essential oils serve as safe and all-natural alternatives to treat and minimize pain and address the root of the problem. They can provide headache and migraine relief, reduce stress and aid in circulation. Essential oils have also been used to increase

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energy and wakefulness, aid in relaxation and deep sleep—and can boost mood! HOW ARE THEY USED? Essential oils can be used in a variety of ways. These methods include topical, internal and aromatic. Oils can be used a single oil at a time or they can be blended. WHICH OILS HELP MIGRAINES, HEADACHES AND STRESS THE MOST? Peppermint, Lavender, Eucalyptus, Rosemary, Roman Chamomile, Basil, Marjoram, Frankincense and Wintergreen. Personally, I have found that Peppermint, Lavender and Eucalyptus have been the most effective oils for helping to treat my migraines, and reduce tension and stress. HOW DO THEY WORK? Peppermint oil: This oil has a long-lasting cooling effect on the skin (Wintergreen does as well). It helps stimulate blood flow in the forehead when applied topically and it can also be applied on the temples, helping to alleviate the pain from a migraine or the tension from a headache. One can also dilute this oil by mixing it with some coconut oil and rubbing it on the forehead, back of neck and into the shoulders. Lavender oil: Lavender can help prevent migraines before they occur. It has a variety of therapeutic properties and is one of the most versatile of essential oils. It has a natural calming effect and will help diminish

anxiety and stress. It also helps regulate serotonin levels, which can minimize pain in the nervous system that contributes to migraines. Rub lavender oil on the temples and the forehead. A combination of lavender and peppermint in a carrier oil (like coconut oil) will also work wonders for migraines and headaches—it can also be applied to the back of neck, temples and wrists to relieve stress and tension headaches. Eucalyptus oil: Like peppermint oil, eucalyptus can help soothe and relax muscles and clear nasal passages. Eucalyptus oil also helps cleanse the body of toxins. I recommend placing a few drops into a bowl of steaming water and inhaling deeply. You may also dilute a couple drops with coconut oil and apply it topically to the chest, back of neck and temples—this will help clear airways and alleviate tension. HOW SIGNIFICANT WAS THE IMPROVEMENT OF YOUR MIGRAINES WHEN PRACTICING YOGA AND USING ESSENTIAL OILS? Improvements can vary from person to person. Utilizing yoga and oils for relief was truly life-changing and significantly increased my quality of life. They helped to diminish physical tension, headaches, and stress. It’s so empowering to know your body, recognize what triggers a migraine or headache—and, armed with knowledge, learn how to prevent them. +

DEB SCHROEDER is a yogi and photographer who discovered yoga through her three children who practice to compliment their hockey training. She’s currently becoming certified to be a yoga instructor and is interested in teaching athletes, cancer patients, seniors and children with ADHD.

health / Recipes

his hearty soup is a kid-approved family favorite packed full of protein, fiber, iron, and nutrient dense vegetables. The original recipe was developed by my husband Elias (Liako) who grew up watching his Greek mother prepare lentil soup while the family was fasting during Lent. I have since adapted it by adding more vegetables to bulk up the nutritional value of this satisfying and comforting soup. I love the versatility of the recipe allowing the chef to omit or add ingredients according to your family’s taste preference. Experience the flexibility and experiment by adding other vegetables like kohlrabi, turnip, parsnip, or white potato. Leftovers taste even better as the flavors meld together, and they also freeze easily for a quick weeknight meal. We like to enjoy our bowl with a side of Greek Kalamata olives and slightly spicy pepperoncini. Cheers to your health!

Ingredients:

1 lb brown lentils 1 white onion, chopped 6 carrots, chopped (Any color will do. I like tricolor so we can taste the rainbow!) 6 celery stalks, chopped 14.5 ounce can diced tomatoes or two medium tomatoes, chopped 6 cloves of garlic, pressed or finely diced 2 tsp of salt 1/2 tsp of black pepper 1 ½ tbsp dried oregano

LIAKO’S

Lentils

Vegan, Gluten-Free, Nut-Free, Soy-Free, Grain-Free, Dairy-Free By Sarah Bazakos MN yoga + Life™ ambassador

3 Bay leaves ¼ cup extra-virgin olive oil Juice of 1 lemon 2 cups greens of choice (spinach, kale, swiss chard etc.) 1. Cover lentils with water and boil for 20 minutes. 2. Drain water from lentils and rinse. 3. Place lentils back into the pot and add remaining ingredients except greens covering them with enough water so the liquid level is one inch higher than the vegetables. 4. Bring pot to a simmer and cover for one hour, stirring every 15 minutes. 5. Remove pot from heat and stir in greens until they become wilted. 6. Pour desired amount into bowl and serve.

Makes 8 Servings YOGALIFEMAGAZINES.COM

GREEK

Hemp Seed Salad

Vegan, Paleo, Gluten-Free, Nut-Free, Soy-Free, Grain-Free, Dairy-Free By Sarah Bazakos MN yoga + Life™ ambassador

reek salad is a tradition in our household and we look forward to eating an abundance of it when we start getting the fresh greens and scallions from our community supported agriculture (CSA) in the spring. Add hemp seeds to this satisfying salad to make it a complete meal. Hemp is a complete plant protein, a lesser known nutritional powerhouse packed full of vitamins and minerals that your body knows exactly what to do with. As we say in Greek, “Good appetite and to your health!”

Ingredients:

4 cups greens of choice (mixed greens, spinach, baby kale, etc.) 1 large tomato, chopped 1 pepper, color of choosing (green, red, yellow, orange, or purple) 1 cucumber, sliced 2 green onions or scallions with both white and green ends, chopped ¼ cup Kalamata olives ¾ cup total hemp seeds (approximately 3 tbsp for each serving) *Optional: if dairy is in your diet, top with crumbled feta cheese

Dressing:

¼ cup extra-virgin olive oil Juice of one large lemon 2 teaspoons of dried oregano Salt and pepper to taste 1. Combine dressing ingredients in a mason jar and shake until emulsified. 2. Mix above salad ingredients except hemp together in large bowl. 3. Plate each salad individually. 4. Top with hemp seed, salad dressing, and serve. Helpful Hint: Don’t dress the entire salad as it will get soggy if you have leftovers. Simply refrigerate the vegetables in a separate container as well as the dressing, and serve within the next few days.

Makes 4 Servings

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Kids Yoga Personal Wellness Programs Coaching for Individuals 200/300 Hour Teacher Trainings

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events / Winter + Spring 2017-18

YOGA + LIFESTYLE

photo by: Deb Schroeder

events

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events / Winter + Spring 2017-18

NOVEMBER Ladies Night Out

Inspire Life Chiropractic Center, Mendota Heights Treat yourself, ladies! Enjoy a night out and indulge in wine, food, local jewelry, Lula Roe, coffee, massage, goodies, and so much more! Nov 30, 6:30 p.m. - 9:30 p.m. www.inspirelifechirocenter.com/inspire-yourlife-events

December Glowga! Black Light Yoga Class

Upbeat and fun, this yoga class will make you glow! White and bright clothing encouraged in this all levels class. Get a free glowing bracelet and bindi! Dec 1: Green Lotus Yoga & Healing Center, Lakeville Dec 2: Green Lotus Yoga & Healing Center, Mendota Heights Dec 8: Green Lotus Yoga & Healing Center, Eden Prairie www.greenlotusyogactr.com

Rhythm of the Year: Winter with Teresa Reid

Tula Yoga & Wellness, St. Paul We will alternate sitting meditation and conscious dance, along with inquiry and integration practices to pause, reflect and align with the teachings of the season. Dec 16, 2:00 p.m. www.tulayogawellness.com

Rumi Kirtan Celebration with Wild Moon Bhaktas

Tula Yoga & Wellness, St. Paul Our 18th annual night of music, chanting, poetry, and sacred dance in honor of Sufism’s Greatest Poet. Dec 17, 5:30 p.m. www.tulayogawellness.com

Winter Solstice Candlelight Yin + Yoga Nidra with Brianna Darling

Tula Yoga & Wellness, St. Paul A luxurious two-hour candlelight Yin class centered around the element of water and the meridian lines associated with the winter season. Dec 21, 7:30 p.m. www.tulayogawellness.com

Monthly Restorative Workshop

All Green Lotus Yoga & Healing Centers Celebrating our Tenth Anniversary! Gift card sale, free classes and healing services demos, refreshments and more! Dec 2 www.greenlotusyogactr.com

Devanadi School of Yoga & Wellness, Minneapolis Use blankets, bolsters and blocks to completely support the body in restful postures which encourage the body to relax, open, renew and heal. Dec 1, 6:00 p.m. - 8:00 p.m. www.devanadiyoga.com

Master Reiki Training

Monthly MOON Workshops

Customer Appreciation Day

Green Lotus Yoga & Healing Center, Lakeville In the Master-level class you will learn the final attunement to become a master Reiki practitioner with David Kaley. Prerequisite: Reiki Levels 1 & 2; transfers may be accepted. Dec 9 www.greenlotusyogactr.com

Candlelight Nia with Beth Giles

Tula Yoga & Wellness, St. Paul This class will focus on more gentle, healing movements the incorporate dance and yoga. Event ends with a chakra toning meditation. Dec 1, 7:00 p.m. www.tulayogawellness.com

Spice Up Your Life

Tula Yoga & Wellness, St. Paul Discuss how the six tastes and spice combos can nourish your digestion/well-being. Dec 10, 2:00 p.m. www.tulayogawellness.com

Devanadi School of Yoga & Wellness, Minneapolis Each unique moon ritual incorporates an asana yoga practice, meditation, chanting, creative exploration and community. Honor a part of our natural world which represents ever-changing stability. FULL MOON - Dec 3, 6:00 p.m. - 8:00 p.m. NEW MOON - Dec 18, 6:00 p.m. - 8:00 p.m. www.devanadiyoga.com

ParaYoga Master Class - Ojas Practice: Restore Your Prime Vigor Devanadi School of Yoga & Wellness, Minneapolis Don't worry if you don't know anything about ParaYoga ... show up with an open mind and heart—and leave feeling nourished and connected. Dec 4, 6:30 p.m. - 8:00 p.m. www.devanadiyoga.com

Chair Yoga Training

Devanadi School of Yoga & Wellness, Minneapolis Chair yoga's therapeutic, adaptive exercises work your body from head to toe. No prerequisites. Yoga teachers encouraged to apply, but all ages, levels and students are encouraged to come. Dec 9, 10:00 a.m. - 4:30 p.m. www.devanadiyoga.com

Props Lab for Yoga Teachers and Students

Devanadi School of Yoga & Wellness, Minneapolis Learn how to safely use props as a way to move more deeply, feel extra support and surrender in yoga postures. Dec 17, 1 p.m. - 4 p.m. www.devanadiyoga.com

Reiki II Training

Devanadi School of Yoga & Wellness, Minneapolis Open to Reiki I grads ready to move into healing work with others. Reiki II Attunement given with practices to help grow your connection to energy and your ability to heal. Dec 22, 9:00 a.m. - 4:30 p.m. www.devanadiyoga.com

Donation Class: Yoga Nidra The Power of Conscious Sleep

Devanadi School of Yoga & Wellness, Minneapolis Explore five methodologies of ParaYoga Nidra which include: healing, cognition, transformation, sankalpa-shakti and spiritual awakening. All levels welcome. Dec 28, 9:30 a.m. - 11:00 a.m. www.devanadiyoga.com

January MN YOGA + Life™ Winter Wellness Retreat

A-Mill Artist Lofts, NE Minneapolis Treat yourself. Rejuvenate, connect, learn and grow. Asana, meditation, workshops, music, food, community, vendors and more. Jan 27, 9:00 a.m. - 5:00 p.m. www.mnyogamagazine.com

200-Hr Teacher Training: Awaken Your Healer Within

Pure Yoga, Stillwater Experience a unique training as we interweave intuitive healing with an experiential, anatomy and physiology program. Students walk away with an incredible understanding of how the physical and energetic bodies work in tandem, creating optimal wellness. This 10-weekend program is led by Master Intuitive Healer/E-RYT 200, Suzy Schaak. Starts Jan 19 www.pureyoga.us

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New Yearâ&#x20AC;&#x2122;s Yin + Meditation For New Beginnings with Brianna Darling

Living Yoga in These Times

Yoga Studies Weekend Program

Crystal Healing Session: Soundbath + Reiki with CTG Yoga

photo by: Teresa Neuhaus

Tula Yoga & Wellness, St. Paul A two hour Yin and meditation class that incorporates visualization, ritual, intention setting, and energy awareness. Jan 1, 4:00 p.m. www.tulayogawellness.com

One Yoga, Minneapolis One of a kind program: in-depth study and practice of Yoga, Tantra and Ayurveda: master classes, personal guidance, home study and practice, weekend retreat, Ayurvedic cleanse and sacred community. Begins January 2018 (one weekend/month) www.vincentyoga.com

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San Diego, California Join us for this five-day immersion exploring how to live our worldly and spiritual life in accordance with dharma. Teachings and practice for personal and collective healing, awakening and transformation. Jan 25-29 www.vincentyoga.com

Tula Yoga & Wellness, St. Paul Crystal Healing Sessions blend a variety of energetic healing modalities like Reiki, sonic vibration, crystals and meditation to help relax your body, reset your mind, and rekindle your spirit. Jan 12, 7:00 p.m. www.tulayogawellness.com

New Year Full Moon Retreat

Devanadi School of Yoga & Wellness, Minneapolis Welcome in 2018 during this half-day retreat designed to set your heart's desires into motion for the coming year. All are welcome. Jan 1, 12:00 p.m. - 6:00 p.m. www.devanadiyoga.com

340hr Yoga Teacher Training + Intensive: Winter Weekend Program

Devanadi School of Yoga & Wellness, Minneapolis Advanced Training on Yoga Therapy, Ayurveda, Tantra, meditation, Bhakti, anatomy, one-on-one work, some of the most relevant and renowned guest teachers and more. Yoga Alliance approved program. Â Jan - Nov 2018 (one weekend/month) www.devanadiyoga.com

events / Winter + Spring 2017-18

Vinyasa Krama: The Energetics of Sequencing A 5 Day ParaYoga® Master Training

Devanadi School of Yoga & Wellness, Minneapolis Learn various methodologies to create a complete practice that embodies a theme using principles from yoga, Tantra and Ayurveda and creates an intentional and therapeutic result. Jan 5-7 & Mar 2-4 Fri 6:00 p.m. – 9:00 p.m., Sat/Sun 8:00 a.m. 6:00 p.m. www.devanadiyoga.com

Monthly Restorative Workshop

Restorative Yoga Training: Level II

Devanadi School of Yoga & Wellness, Minneapolis This advanced Restorative teacher training focuses on the body as the temple for healing as well as the art of relaxation in more complex postures. Jan 12-14, 9:00 a.m. - 5:00 p.m. www.devanadiyoga.com

235hr Yoga Teacher Training: Winter Weekend

Devanadi School of Yoga & Wellness, Minneapolis Quality instruction of traditional Hatha and Classical Yoga, Ayurveda, Tantra, Yoga Therapy, and Energy Medicine in an abundant community that supports personal growth, health and well-being through universal mind-body-spirit practices. Jan-Aug (one weekend/month) www.devanadiyoga.com

Reiki I Training

Devanadi School of Yoga & Wellness, Minneapolis This workshop is an introduction to energy work, subtle anatomy, and a Reiki training that will give you the tools and techniques to begin your selfcare and care for others. Jan 19, 9:00 a.m. - 4:30 p.m. www.devanadiyoga.com

Ayurvedic Consultations with Indu Arora

Devanadi School of Yoga & Wellness, Minneapolis Get your pulse diagnosis for knowing your Ayurvedic Prakruti (Vata, Pitta, Kapha) and imbalance (Vikruti) and learn appropriate holistic diet and lifestyle choices to stay in sync with nature and yourself. Jan 24, 31, Feb 21, Mar 8 by appointment www.devanadiyoga.com

200-Hour Yoga Alliance Certified Yoga Teacher Training

Jan 9: Green Lotus Yoga & Healing Center, Eden Prairie Jan 19: Green Lotus Yoga & Healing Center, Mendota Heights www.greenlotusyogactr.com

Yoga and Ayurveda Advanced Yoga Teacher Training

Green Lotus Yoga & Healing Center, Lakeville Teachers learn how to apply Ayurvedic principles to their teaching. Doshas, Gunas, Marma Points and more are explored in this 26hour CE training. Jan 26-28 www.greenlotusyogactr.com

February Surrender and Expand: A Yin-shop with Brianna Darling

Tula Yoga & Wellness, St. Paul In this Yin-shop you’ll gain a deeper understanding of the foundation of the practice through readings and discussion on the topics below followed by an extended practice that touches on the body’s major lines. Feb 3, 1:00 p.m. www.tulayogawellness.com

Merging with the Elements: A Vinyasa Flow with Cacao with Amy Heilman

Tula Yoga & Wellness, St. Paul We begin the class with a cup of Sacred Cacao to connect us to Spirit and to help expand our Heart Chakra. We then use the ancient teachings of Nature’s Five Elements for this intense and transformational yoga practice. Feb 7, 2:00 p.m. www.tulayogawellness.com

Yogic Meditation Retreat

Camp du Nord, Ely The stillness of Northwoods' winter is ideal for turning inward to find the light within. Study and practice the essence of yogic meditation: posture, breathwork, witness consciousness, mantra, kriya. February, Exact Dates TBD www.vincentyoga.com

Valentine’s Thai Yoga Massage for Pairs with Colleen Dooley Tula Yoga & Wellness, St. Paul You will be introduced to a basic sequence, that touches it all from head to toe, freeing up low back, hip, neck and shoulder tension. This session is done clothed and on the floor. Feb 14, 7:30 p.m. www.tulayogawellness.com

A Valentine’s Practice for SELF: Yin + Restorative with Brianna Darling

Tula Yoga & Wellness, St. Paul This class entails meditation and visualization around gratitude and self-love, and yin and restorative postures to nurture your heart chakra. Feb 16, 7:00 p.m. www.tulayogawellness.com

Crystal Healing Sessions: Soundbath + Reiki with CTG Yoga

Reiki Level I Training

Saddha Yoga, Buffalo The art of Reiki is to channel energy into the physical, mental, emotional, and spiritual body. Learn this healing method to promote healing and reduce stress. Feb 18, 9:00 a.m. - 5:00 p.m. www.saddhayoga.com

The Journey to India Retreat

Kerala, Varnasi and Agra, India Slow down, and reconnect to your most sattvic nature on this Ayurveda-centered retreat with Devanadi’s founder, Tanya Boigenzahn and Sevanti Adventures host James Bailey. Feb 1-12 www.devanadiyoga.com

Four Desires Immersion

Camp du Nord, Ely A guided process revealing your soul’s purpose in this life, through exploring deeply it’s search for meaning, joy, prosperity and freedom! Free time for skiing, snowshoeing, sauna and relaxing fireside. Feb 8-11 www.vincentyoga.com

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The Four Desires: The Yoga of Fulfillment—A 3 Day ParaYoga® Intensive

Devanadi School of Yoga & Wellness, Minneapolis Unleash your vision and power to thrive, tap into the power of your soul, and become who you were meant to be. Feb 2-4: Fri 6:00 p.m – 9:00 p.m., Sat/Sun 8:00 a.m. - 6:00 p.m. www.devanadiyoga.com

Yoga Nidra: Level 1 Training with Guest Indu Arora

Devanadi School of Yoga & Wellness, Minneapolis Yoga Nidra, an ancient practice with incredible relevance today. Teacher trainees, 200hr teachers, or students with at least three years of yoga practice are welcome. Feb 7-11, 8:00 a.m. - 4:00 p.m. www.devanadiyoga.com

Tantra Shakti: The Power and Radiant Soul of Yoga—A ParaYoga® Master Training

Devanadi School of Yoga & Wellness, Minneapolis Tantra, by providing infinite ways to expand the reach and power yoga, is its most complete and sublime approach. Incorporating the wisdom of ayurveda and the whole of brahma vidya (“supreme science”) or knowledge of the underlying reality, tantra provides a direct and accelerated path to achieving life’s ultimate aims. Feb 19, 26 & Mar 5, 19, 26 9:00 a.m. - 5:00 p.m. www.devanadiyoga.com

East Meets West Asana Anatomy

Green Lotus Yoga & Healing Center, Mendota Heights Learn how to apply western anatomy; muscles, bones, organs and glands to the poses, as well as how to apply the Eastern subtle aspects of chakras, koshas, marmas, and pressure points to the practice. Feb 9-10 www.greenlotusyogactr.com

Little Lotus Kids Yoga Teacher Training Green Lotus Yoga & Healing Center, Eden Prairie This training is for anyone who wants to see the kids in their lives benefit from yoga. Learn age appropriate yoga poses, games, language, and teaching techniques for kids ages three and up. Feb 24-25 www.greenlotusyogactr.com

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March Minneapolis Yoga Conference

Hyatt Regency, Downtown Minneapolis Explore the practice of yoga in an open, welcoming space for everyone in the yoga community. Mar 25-28 www.tulasoftware.com

200 Hour Teacher Training with Yoga North International SomaYoga Institute

Tula Yoga & Wellness, St. Paul We support a systematic approach to your yoga practice in body, mind and spirit. Yoga North’s program consists of six intensive weekends, one per month, with curriculum tiered for progression in body, breath and yogic philosophy, as well as outside study and practicum work. First weekend: Mar 1-4 www.tulayogawellness.com

The Art of Assisting and Adjusting Levels 1 + 2

For yoga teachers, dive deeply into the art of assisting your students with hands-on adjustments, proper cueing and a better understanding of body mechanics. Includes special populations assisting. Mar 2-4: Green Lotus Yoga & Healing Center, Mendota Heights Mar 9-10: Green Lotus Yoga & Healing Center, Lakeville www.greenlotusyogactr.com

Reiki II Training

Devanadi School of Yoga & Wellness, Minneapolis Reiki I grads move into healing work with others. Attunement to Reiki II given with practices to help grow your connection to energy and your ability to heal. Mar 2, 9:00 a.m. - 4:30 p.m. www.devanadiyoga.com

Restorative Yoga Training: Level I

Devanadi School of Yoga & Wellness, Minneapolis This teacher training will give you the skills necessary to incorporate restorative yoga into your practice and classes. No prior teaching skills necessary, all are welcome. Mar 9-11, 9:00 a.m. - 5:00 p.m. www.devanadiyoga.com

Yoga, Vedanta and Sri Vidya—A ParaYoga® Immersion Weekend with Guest Rod Stryker

Devanadi School of Yoga & Wellness, Held at the Braemar Golf Course Join Yogarupa, one of the West’s true master teachers, as he leads this weekend training which focuses on the teachings and practices that unlock Sri – the all-pervasive wave of beauty and bliss that is the source of life. Mar 16-18 Fri/Sat: 9:00 a.m. - 5:00 p.m., Sun: 9:00 a.m. 2:00 p.m. www.devanadiyoga.com

Yoga From the Inside Out: Experiential Anatomy Workshops with Lauren Toolin Devanadi School of Yoga & Wellness, Minneapolis Lauren is an expert asana teacher with many years of practice and teaching. Her knowledge – and wisdom – flows to students and inspired their growth for both seeking better alignment, energy and focus on the mat as well as deepening the connection to breath, energetics and the sacred teachings. Mar 24-25 Fri/Sat: 9:00 a.m. - 5:00 p.m., Sun: 9:00 a.m. 2:00 p.m. www.devanadiyoga.com

April Chair Yoga Training

Devanadi School of Yoga & Wellness, Minneapolis Chair yoga's therapeutic, adaptive exercises work your body from head to toe. No prerequisites. Yoga teachers encouraged to apply, but all ages, levels and students are encouraged to come! Apr 6, 10:00 a.m. - 4:30 p.m. www.devanadiyoga.com

Yin Yoga Teacher Training + Student Intensive with Guest Teacher Paulie Zink Devanadi School of Yoga & Wellness, Minneapolis Instruction includes yin and yang postures, methods of flowing with movement, growing the body to optimize flexibility, visualization exercises, and breathing meditations. Apr 7-8, 12:00 p.m. - 5:00 p.m. www.devanadiyoga.com

Restorative Yoga Training

Green Lotus Yoga & Healing Center, Mendota Heights Restorative yoga is a practice of letting go, of healing the body and mind. For both yoga students who want to expand their personal practice and for teachers who want to teach. Apr 6-8 www.greenlotusyogactr.com

events / Winter + Spring 2017-18

Chakra Yoga Training

Green Lotus Yoga & Healing Center, Mendota Heights Explore the energy underlying the physical body, while diving deeply into the yogic chakra theory. Teachers will learn chakra-based sequences. Apr 28-29 www.greenlotusyogactr.com

Restorative Yoga Training

Chakra Yoga Training

235hr Yoga Teacher Training: Spring Three-Tiered Program

May

Devanadi School of Yoga & Wellness, Minneapolis Quality instruction of traditional Hatha & Classical Yoga, Ayurveda, Tantra, Yoga Therapy, and Energy Medicine in an abundant community that supports personal growth, health and well being through universal mind-body-spirit practices. Apr, Jul & Dec www.devanadiyoga.com

Mother-Daughter Peru Retreat with Juli Rathke

Go to Mexico with YOGA Garden!

Thai Yoga Bodywork: Level 5—Special Populations

Tulum, Mexico Renew, nurture and practice with daily oceanside yoga classes and a menu of healthy food. Visit Mayan ruins, sway in a hammock or go shopping in Boho boutiques. Apr 7-14 www.yogagardenmpls.com

Experience the energy, mysticism and culture of the sacred valley of Peru. A once-in-a-lifetime opportunity to immerse yourself in Andean culture and experience the incredible healing energy of Peru. May 5-13, 2018 www.julirathke.com

Devanadi School of Yoga & Wellness, Minneapolis One of five 300hr Thai Yoga Bodywork Practitioner Training & Certificate Program courses. Sequence for special populations; prenatal and postnatal, fertility issues, MS, fibromyalgia, paralysis and more. May 8-11, 8:00 a.m. - 5:00 p.m. www.devanadiyoga.com

Element inspired yoga classes Gourmet camping cuisine Riverside camping Guided meditation Group adventure hike

MOAB 2018 – ADVENTURE RETREAT INQUIRY | YOGA | EMPOWERMENT

Time to relax and explore

May 10 -13 | $495 Register: Moab2018AdventureRetreat.Eventbrite.com More Information: Facebook.com/BeInYourElement Early Bird Discount Code: BEINYOURELEMENT

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Maple Grove www.healthwisestudio.com (651) 846-9095

DEVANADI SCHOOL OF YOGA AND WELLNESS Minneapolis www.devanadiyoga.com (612) 787-7895

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THE MARSH, A CENTER FOR BALANCE AND FITNESS Minnetonka www.themarsh.com (952) 935-2202

ME, MYSELF AND I LASHES

St. Michael www.memyselfandilashes.com (763) 742-3875

PEAK POTENTIAL FAMILY CHIROPRACTIC

Minnetonka (952) 582-1172 www.peakpotentialfamilychiro.com

VINCENT YOGA

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MINNEAPOLIS YOGA CONFERENCE www.tulasoftware.com/myc2018

MIND BODY SOLUTIONS

Minnetonka www.mindbodysolutions.org (952) 473-3700

PURE YOGA

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MY SPIRIT COMMUNITY

Buffalo www.saddhayoga.com 763-270-9642 (YOGA)

Northfield www.myspiritcommunity.org (507) 301-8939

STUDIO 925

OPEN MINDS FUSION STUDIO

ST. PAUL HOT YOGA AND HEALTH

Minneapolis www.openmindsfusionstudio.com (651) 528-3038

OPEN SOLE YOGA

Litchfield www.opensoleyoga.com (313) 600-0368

www.studio925yoga.com

St. Paul www.saintpaulhotyoga.com (801) 627-4688

YOGA GARDEN

Minneapolis www.yogagardenmpls.com (763) 458-2190

YOGA ON THE ROCK

www.yogaontherock.com

YOGA NORTH

Duluth www.yoganorthduluth.com (218) 722-9642

WILLOW TREE STUDIOS Coon Rapids www.mywillowstudios.net

TULA YOGA WELLNESS

St. Paul www.tulayogawellness.com (651) 645-5551

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