Issuu on Google+


FIND inner Peace Inspire a


ISSN 1837-2406


771837 240006

ISSUE 53 A$7.95 NZ$8.50 inc. gst

0 6

Unlock your

creativity DUNCAN PEAK’S yogic guide to spiritual transformation A 30-minute practice to feel fearless and focused

Ayurvedic kitchari

for holistic nourishment

Power Living chooses to regularly host its yoga retreats at Komune. The staff are polite and offer exceptional, swift and friendly service. Komune is the ultimate choice for us. - National Programs Team, Power Living

BOOK A YOGA RETREAT for your yoga tribe with ten or more twin rooms and receive one luxurious suite room FREE for the duration of your retreat*

s 5 es ln y 6 el b s 3 W 016 es #1 r 2 lln d fo e te d r W Vo n de tre Fin a


Hosting a Retreat? • Ocean front and garden yoga shalas • Organic health cafe with food served straight from our farm • In-house yoga instructor • An affordable turnkey operation for yoga teaching & wellness retreats

• Preferred Bali retreat location for Duncan Peak and Power Living Yoga • Fully equipped functional training FHQWUHDQGLQKRXVHÀWQHVVWUDLQHU • Luxurious villas, suites and well-priced, stylish resort rooms

• Right in front of the world-famous Keramas surf break

For yoga or wellness retreat enquiries go to keramasbali/event_enquiry * Conditions Apply.

B A L I ,


ER 2o16 Superstar and founder of Power Living, Duncan Peak, talks about his rise to success, finding the true meaning of yoga, and keeping it real.


BROGA News, tips, and tune-ups for the blokes.


PARENTING Teaching kids mindfulness.


BUILD A BETTER BURGER Pescatarian, vegetarian and vegan recipes.


MEET MY TEACHER Meet Doreena Scales, a much-loved and experienced teacher.


OFF THE MAT Renee Canzoneri took her practice off the mat to empower and inspire yoga students in Africa.

Spiritual Freedom




HOME PRACTICE This Kundalini Yoga practice will help you find courage. POSES OF THE MONTH How to move from Matsyasana to Camatkarasana.

Stuff we love

Earthly delights for health and happiness.

Mindful matters

How to live a mindful life and find inner-peace.

Living the dream Make your dreams a reality.

Spark your creativity Fire up your creative juices.

Fabulous frittata


So much more than just an omelette.

We visit an enchanting Krishna village.

Atira Tan founder of Art2Healing.

august/september 2016



44 58


LIFESTYLE Glamping ... its camping without bugs!


SIMPLE AYURVEDA Make Kitchari, a staple food in ayurvedic medicine.

ANATOMY Put and end to knee pain.


EMBODIED EQUANIMITY You are not your body.

58 40 70 44


THE POWER OF INTENTION Intention is key to meditation.



MICHAEL FRANTI We chat with the musician and activist.

8 12

38 84

ON THE COVER Photograph courtesy of Duncan Peak


14 16


37 91



A peak performance




editor’s letter

I S S U E N O 5 3 . A U G U S T / S E P T E M B E R 2 01 6


Contact Media PTY LIMITED ABN 20 097 242 807 PO Box 582 Robina Town Centre Qld 4220 Tel: (07) 5568 0151 EDITOR

Jessica Humphries SUB-EDITOR

Louise Shannon ART DIRECTOR

Angela Reeves


MY OFFICIAL INTRODUCTION to mindfulness came around six years ago when I completed my first ten-day silent meditation course at a Buddhist ashram in Thailand. I remember one of the facilitators telling us about a man who had been wandering around the grounds, acting strangely and stealing. One of the monks had gone to the host and said, ‘Be careful of that man. He’s not very mindful.’ This was where my understanding of mindfulness began, and since then, after completing another silent meditation retreat, 2 teacher trainings and countless workshops and classes on yoga and meditation, the meaning of mindfulness for me has developed, expanded and evolved. Mindfulness has also become quite a buzzword during this time. People are using the practice to succeed in their work and improve their relationships. They’re downloading apps, hash tagging and reading books on the topic. Mindfulness to me means awareness. And the ability to use that awareness to direct your behaviour carefully; responding rather than reacting, being aware of your own feelings and also how your actions impact on those around you. When

Be our friend on Facebook:


Alison Cole 0411 623 425 PUBLISHER

we’re mindful, we’re likely to not only be more centred and at peace, but also much nicer to be around. For the past six months I’ve been living with my sister and mum, and there’s a new addition to the family – my sister’s newborn son. Being catapulted back into this family dynamic has presented many opportunities for old buttons to be pressed and habits to re-emerge. And at the very core of the chaos is mindlessness. But when I make a conscious effort to be mindful, I see instant results. The relationships become more harmonious and, as a result, we are all happier. This issue is dedicated to mindfulness, because it’s a practice that we can all benefit from, and one that is central to yoga. We’ve got well-known yogi Duncan Peak gracing our cover and giving us his tips on how we can find clarity and transform in a chaotic world (p38), vows of mindfulness (p44), all your favourites and so much more. So prepare your cuppa, get cosy and use this issue as an exercise in mindfulness. Feel the texture of the pages, smell them, notice your mind when it wanders and give yourself permission to come back to the deliciousness of the here and now. JESSICA HUMPHRIES Editor

Want to subscribe? Head to

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC). Please recycle this magazine – or give it to a friend.


Loraine Rushton, Tamsin Angus-Leppan, Diana Timmins, Duncan Peak, Lorien Waldron PRINTER

Printed by Webstar Print Australian Yoga Journal is published and distributed eight times a year by Contact Media Pty Limited, under license from Active Interest Media, 2520 55th Street, Suite 210, Boulder, Colorado 80301, United States of America. Copyright © 2016 Active Interest Media. The trademark YOGA JOURNAL is a registered trademark of Active Interest Media. All rights reserved. Vegetarian Times content, which appears in this magazine, is copyrighted © Cruz Bay publishing Inc. All Rights reserved, reprinted with permission. Subject to national and international intellectual property laws and treaties. Vegetarian Times is a registered US trademark of Cruz Bay Publishing. This publication may not be reproduced in whole or part without the written permission of the publisher. Copyright of all images and text sent to Australian Yoga Journal (whether solicited or not) is assigned to Contact Media upon receipt. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Contact Media Pty Limited. Distributed by Gordon & Gotch. ISSN 1837 2406. ACTIVE INTEREST MEDIA CHAIRMAN & CEO Efram Zimbalist III PRESIDENT & COO Andrew W. Clurman EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox DIRECTOR OF INTERNATIONAL LICENSING Dayna Macy @ CRUZ BAY PUBLISHING, INC.


august/september 2016

Mindful musings

The exercise instructions and advice in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Australian Yoga Journal disclaim any liability for loss or injury in connection with the exercises shown or instruction and advice expressed herein.


October 5-November 6, 2016 BodyMindLife's 200 hour Yoga Teacher Training is led by Kat Clayton and Wanderlust headliner Noelle Connolly, with the expert knowledge and support of our guest teaching team. Unique and accessible, the training takes place in our world-class, dedicated facilities, giving you with the space to become empowered as a teacher. Certified by Yoga Australia and Yoga Alliance, the course will strengthen your personal practice – physically, mentally and emotionally. You’ll learn the safe and classical alignment of the yoga postures, how to intelligently sequence

and lead classes, and build your teaching skills with personal feedback and coaching. Through the study of yoga philosophy, breathing and meditation techniques, hands-on adjusting and anatomy and physiology, you will connect to yourself and make new friends who will support you on your teaching journey. You will dive into the business of yoga, and find out how to thrive with the support and guidance of teachers’ practices, assisting programs and ongoing education in the studio community.

BodyMindLife 200 Hour Yoga Teacher Training October 5-November 6, 2016 BodyMindLife Surry Hills Cost: $3490 Early Bird: $3190 (By August 6, 2016) The course is open to all but places are strictly limited. For information and registration please go to

Level 1, 84 Mary Street, Surry Hills NSW 2010 T. +61 2 9211 0178 |

connect AYJ FAMILY

Meet the Yogis Duncan Peak Practicing for nearly two decades, Duncan has trained in most major styles of yoga and is the founder Power Living. A teacher’s teacher, he has graduated more than 1000 yoga teachers and authored the book, Modern Yoga. He helped start YogaAid, a charity that has raised more than one million dollars for people in need. Duncan teaches internationally and inspires thousands of people to live selflessly.

Nicole Walsh Nicole offers a progressive approach to Vinyasa Flow Yoga through her vibrant studio, InYoga, in Sydney. She infuses traditional yoga practices with asana, pranayama, music and meditation, with some fun and play thrown in. Nicole inspires her students to create balance and life choices that are realistic and sustainable.

august/september 2016

Simon Borg-Olivier


Simon is a co-director of Yoga Synergy, one of Australia’s longest running and most respected yoga schools. Their style is based on a deep understanding of anatomy, physiology and Hatha Yoga. Simon, a registered physiotherapist, is also a research scientist and university lecturer. He has been teaching since 1982 and leading workshops and conferences interstate and overseas since 1990.

Carrie-Anne Fields Carrie-Anne founded My Health Yoga in 1998 to specialise in yoga, counselling and healing. She has a degree in psychology and is certified in yoga, acupuncture, kinesiology, reiki and Ka Huna Bodywork. Carrie-Anne is an accredited Level 3 Senior Yoga Teacher with

Yoga Australia and represents Australia as a board member of the World Movement for Yoga and Ayurveda.

Rachel Zinman Rachel Zinman has been practising since 1983, teaching since 1992 and teaching teachers since 2000. She’s studied with some of the most influential teachers in the West including Alan Finger and Mark Whitwell as well as immersing herself in the study of Vedanta. A professional dancer from a young age, a singer/songwriter, poet and bestselling author, she is now completing a book on yoga for diabetes.

Eve Grzybowski Eve, who was born in the USA, adopted yoga as her life’s path on moving to Australia. She became a teacher and is renowned for her dedication, humour, and gentle manner. Eve, who has founded two yoga schools, has been a teacher for 36 years and has been training new teachers for 25 years. She sees yoga as the best way to create peace and happiness in the world.

HarJiwan/Jacinta Csutoros HarJiwan, founder of HarJiwanYoga and her signature ‘WOW™  40 Day’ programs for women, is a teacher, healer and role model for the massive shift in consciousness happening on this planet. HarJiwan studied with the Master of Kundalini Yoga, Yogi Bhajan, and is an experienced and dynamic Kundalini Yoga teacher. After opening Australia’s first Kundalini Yoga studio in south Melbourne, HarJiwan is now in Byron Bay teaching workshops, intensives and specialised online programs. 

Introducing our AYJ family! This group of passionate and experienced yogis links us to the yoga world. We can’t be everywhere at once, and so we rely on this beautiful community to connect us to the greater yoga society in Australia. We’ll be tapping into their expert knowledge and including their passion and wisdom in the creation of each love-filled edition. Amy Landry

Amy Landry is an inspiration for those wanting to create long-lasting change in their body, mind, and soul through yoga and ayurveda. Renowned for her international retreats, Amy has built a strong following through her dedicated work in the community. She is a regular contributor to yogarelated magazines, has presented at many yoga festivals, and has taught globally in India, Sri Lanka, Malaysia, and beyond.

Lorien Waldron Lorien Waldron is an ayurvedic health and lifestyle consultant who works on physical and energetic levels, believing in a holistic approach to health. She is a yoga and cooking teacher with a passion for organic wholefoods, plant-based nutrition, digestive health and intuitive eating. She is the founder of Wholesome Loving Goodness and author of eBook, Simple Ayurveda in the Kitchen.

Mary-Louise Parkinson Mary-Louise is the current President of IYTA. She is a Senior Certified Teacher with Yoga Alliance and Yoga Australia and holds Diploma and Post Graduate Qualifications with both IYTA and Dru. She is an author, counsellor and a pilot, with over 20 years’ yoga teaching experience.

“In his book, Mark shares the importance of breathing to energize ourselves. Breathe and let go. Read this book.” — Deepak Chopra

the Promise You can have what you really want. a new book from Mark Whitwell Published by Urban Family Foundation, now available from

Mark Whitwell is interested in developing an authentic yoga practice for the individual, based on the teachings of T. Krishnamacharya and his son TKV Desikachar, with whom he enjoyed a relationship for more than twenty years. Study with Mark at one of these upcoming Heart of Yoga Teacher Trainings: HEART OF YOGA 1-WEEK MODULES Pepper Tree Retreat, Ojai California May 7-13, 2016 = Nov. 13-19, 2016

HEART OF YOGA 2-WEEK INTENSIVE Heart of Yoga Ashram, Taveuni, Fiji September 25 – October 8, 2016

Contact our retreat coordinator for more information:

Teacher trainings and retreats are a partnership between 501(c)(3)s Heart of Yoga™ and Urban Family Foundation More information at: =



Connect with us on email or social media!

Keep hash tagging #AYJinspo to be featured on our instagram feed! We love when you share your snaps of enjoying the latest issue. @bellaandbhakti gets cosy with her smoothie bowl and our yummy, winter issue.

Congrats for winning a one-year subscription @bellaandbhakti. Contact us to claim your prize.

@yogapatch is loving her new @yogipeaceclub mat and was excited to share.

Ahimsa We received a comment on our Facebook page about our last edition and wanted to share with our lovely readers. Julie Clark said, Absolutely love the cover. Just beautiful. A chicken recipe in AYJ not so much. Ahimsa! I had to look twice to believe it.

Thanks so much Julie. Glad you loved the cover. We did too! I did feel divided when publishing that recipe. I love Kathryn Budig and that she is encouraging healthier alternatives.’ I agree though that a mindful diet is a very important part of a yogic lifestyle, and as yogis we should absolutely aim to be non-violent (Ahimsa) on and off the mat. It made me think about it (and us talk about it) so that’s a good thing. Thanks. Keep reading! - Ed

200hr, 350hr & 750hr yoga teacher training advanced diploma of yoga & meditation online x part-time x intensive brisbane x sunshine coast fully accredited x senior teachers

yoga & integrative medicine institute

Connect and win

Your contribution to our community is so valuable. Email us or connect on social media with your ideas on how we can make the magazine even better. Your feedback doesn’t have to be positive – just constructive. Send us an email to editor@yogajournal, join our facebook community facebook. com/australianyogajournal or follow us on instagram @yogajournalaustralia

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


Brickworks Centre, 3 Brolga Ave 07 5532 5454

Bali Jalan Raya Basangkasa No.1200B, Seminyak +61 361 730 498

Designer Yoga Apparel & Lifestyle Products

connect EVENTS

What’s On Your essential guide to what’s on in the yoga world

Power Living Advanced Yin Retreat Sri Lanka August 15-22 Dive into yogic studies that will directly impact your yin practice. This retreat is open to those wanting to teach yin yoga, acquire a better understanding of the meridans, delve deep into the study of the body or simply expand their practice.

The Science Behind Yoga Practice Sydney July 15-17 Delve deeper into the philosophy of the Yoga Sutras and the Bhagavad Gita. This weekend workshop with Arti Daryanani will help you to embrace these teachings, and integrate them into your daily yoga, meditation and relaxation practice, or

My Health Yin Teacher Training Gold Coast Starts August 14 This-100 hour course includes yin asana, sequencing, pranayama, mantras, meridian therapy, anatomy and physiology, healing practices & philosophy. A great addition for current level 1 or 2 students or simply for personal development.

august/september 2016

Byran Kest Master Classes


Rainbow Kids Teacher Training

Mindfulness Coaching with Tammy Williams

Adeliade September 23-25 The Rainbow Kids Yoga Teacher Training is well rounded and intensive, with practical theory, discussions and lots of furn! Most importantly, you will come out with immediate tangible knowledge and tons of fabulous ideas to create original, captivating and fun yoga experiences for kids of all ages. nternational Yoga Destivalogaday.

Refine Your Art Mentorship Retreat

Ibiza, Spain September 10-17 Hosted by Delamay Devi, this retreat allows you to go deep into your dharma and unravel why you do what you do. Created with the intention of supporting you on your path of embodying, living and breathing, this course promises to help you shine in your own unique way.

Sunshine Coast August 12-15 Join founder of Yoga NRG on this Level 1 training that incudes inspiring topics like ‘Anatomy of Stress and Suffering’ and ‘How to shift from ‘dis-ease’ to ‘ease’’. Explore, practice and teach the foundations of mindfulness and much more.

Learning Circles Retreat

Sydney August 27-28 Join master yogi Bryan Kest for his only workshops in Sydney. Bryan’s classes are strong yet well-rounded, simple practices that will leave you inspired and vibrating with vitality.

Wanderlust 108 Perth September 10 Wanderlust 108, the world’s only mindful triathlon, is heading to Perth this September. Join the mindful movement.

Yogic Journey to Machu Picchu

Peru September 15-24 Join Peru Adventura and yoga teacher Melanie McLaughlin for a personalised journey to rejuvenate your spirit and satisfy your inner gypsy. Yoga, hiking (4 days on the Inca Trail) and discovery of the Peruvian culture, shaman meeting and sight-seeing included.

Sunshine Coast August 12-15 Held in a quaint fishing village surrounded by national park and only steps to the beach in a beautiful house with an open fire, you will enjoy vegetarian food, yoga classes, restorative classes, yoga nidra, walking, exploring the surrounds and an ayurvedic assessment. Got an event on? Send your event details to along with a high-resolution image.

YOGA EXPO 30-31 JULY 2016


At 86 Green Terrace, Windsor, Brisbane Tickets: General entry $10, Children 12 and under FREE (allows entry to exhibitor stalls, music performances and some talks) General entry + Yoga workshops (limited tickets) 1 day $60 \\ 2 days $110 (minimum age for these tickets is 13 years) Tickets and further information available at

ZZZ\RJDIHVWFRPDXRUSKRQH Brought to you by the organisers of Yoga Fest – Australia’s Largest Celebration of Yoga

the latest IN THE NOW

YOGIS UNITE On December 11, 2014, the United Nations declared June 21 as the International day of yoga. This year, the occasion was celebrated all over the world, with massive gatherings of yogis practicing together. The Indian Prime Minister, Nerandra Modi, was in full support of the event, delivering a speech then practicing with over 30,000 local and international guests in Chandigarh. Indians congregated in the wee hours to secure their space and enthusiastically moved through a series of simple postures to celebrate a day dedicated to this traditional practice that has become so widely loved. In Australia, thousands grouped at the Sydney Opera House and Bondi Beach, joined by some of the nation’s most renowned yogis for asana, meditation, music and panel discussions to unite in a worldwide celebration of yoga.

august/september 2016

Spaces we





Skylab is an unexpected aerial yoga studio set in a grungy building in Sydney’s Surry Hills. An easy walk from Central Station, when you’ve found your way to the building (aptly located next to an Indian takeaway joint), you key in the code to be buzzed in. As you enter the building you’ll be forgiven for being a little on edge as you trudge up the concrete stairs, observing the graffiti clad walls. But once you’ve found your way to the studio on the fourth floor you’ll be more than pleasantly surprised by this elegant, brightly lit space with polished floorboards and city views. Skylab offers a variety of aerial classes – from Restorative to Airflow.

Como Hotels and Resorts has just opened a new Shambala Urban Escape in Perth, solely dedicated to yoga, clinical pilates and personal training – and it’s a little bit fancy! Vinyasa and yin yoga classes are offered to guests of the lush hotel as well as visitors dropping in for a class. Visitors can even book in for a ‘wellness experience’ of yoga and a healthy breakfast. Experienced yogi and manager of the new Escape, Stephanie Johnson said, “Our vision is to provide the ideal urban escape for Perth city dwellers. A sanctuary that allows people the capability to switch off and be nurtured.” What a treat!

the latest IN THE NOW Wash How to a Mat g Your Yo

September for a Cause Finally! Something we can really get on board with. Despite the

nts: Ingredie ter 1 cup wa gar e hit vine 1/4 cup w e essential oil tea tre ential oil 15 drops nder ess e v la s p o 10 dr h 4 full wit about 3/ le to tt t o s b o ray r alm Fill a sp e vinega e our in th P ving som r. a te le a , w tial e bottle n e th s f s o e e p th the to . Add in r the oil a shake! le tt o b room fo e th e iv an. g d wipe cle oils an mat and mat. a g g o y in ll y Spra sh-sme e fr , n a cle Presto! A

growing popularity of Brewery Yoga, we yogis aren’t feeling all that challenged by the whole Dry July movement. But here’s something to really get you thinking. Try going sugar-free for September while supporting people with Muscular Dystrophy. Aussies consume an average of 53kg of sugar each year! This initiative aims to create mindfulness around this consumption, reduce it and also raise funds for Muscular Dystrophy NSW. You can register online for free as a team or individual, start fundraising and take control of your own health and wellbeing. For more information on the initiative check out, and for details on the charity go to

Inspired by the ‘One Wave is all it Takes’ community, who surf in fluro every Friday along worldwide beaches to create mental health awareness, Sydney based ‘Free Spirit’ is hosting Fluro Friday Yoga on the first Friday of every month from the 7th of August in Manly. This free event is open to all and yogis encouraged to harness their inner disco junkie and get their brights on! Check out the website for more info about the cause and how you can be a part of this fun and conscious m

august/september 2016



the latest IN THE NOW

CONSCIOUS DATING If you’re sick of the old Tinder shirtless selfies, nightclubs aren’t your scene and the thought of having another awkward date with someone who doesn’t know what pranayama is, we’ve got some exciting news for you! The team at Conscious Dating might really be onto something here. They’re all about ‘keeping it real, provoking thoughtful conversation and moving beyond surface-level introductions.’ The evenings start off with a group activity like laughter yoga or life drawing then attendees split off into groups of two and rotate. Natural wines, herbal tea and vegan bliss balls are provided, and at the end of the night you’re given a card to note who you’d like to see again. Matches are emailed to you after the event. And you don’t have to waste hours with your head in a screen flicking through profiles of people posing with sedated tigers. Winning! But really, kudos to CD for creating a mindful space for people to connect and get to know each other on a deeper level. We’re all for it!

THE LATEST BEND TREND Just when you thought it couldn’t get any more cultured than Conscious Dating, roll out your mats for Museum Yoga! Apparently it’s been trending for a while now and Aussies have finally cottoned onto this unique practice. The Sydney Opera House offered ‘Sunrise on the Steps’ through April and May and sold out, and the Museum of Contemporary Art Australia presented the Spring Yoga Series on their rooftop Sculpture Terrace. Yogis were invited to linger after their practice at the museum for live music, creative workshops or gallery viewing. To stay up to date with the future plans of yoga at MCA, see

JULIA ROBERTS – the face of



According to media reports, the Indian Government is planning a global campaign to promote India with Hollywood superstar Julia Roberts. Rajan Zed, President of the Universal Society of Hinduism, said that Roberts might be just the right candidate to promote India as a yogi destination due to her open devotion to Hinduism and personal, enlightening experiences in the country (as in Eat, Pray, Love). Roberts claims to have “received real spiritual satisfaction through Hinduism.”


august/september 2016

Actress Julia Roberts attends the premiere of “Eat Pray Love” at the Ziegfeld Theatre on August 10, 2010 in New York City.

th l t t MEDIA


Written by Christopher Papadopoulos and structured in a primarily Q & A format, this book guides readers on a imple yet profound journey of discovery, inviting them o discard their mental concepts about what peace is or sn’t. This book reveals the deep relationship between peace and body awareness. Inhabiting the present moment through deep body awareness makes peace manifest in our lives and across the planet. $14 + postage


Our regular contributor and Ayurveda expert Lorien Waldron shares her wisdom on all things Ayurveda in her new E-book. Offering 108 pages of easy to digest Ayurvedic plant-based food and lifestyle inspiration, the book has been designed to educate and empower with tips, delicious simple recipes and secrets on how to incorporate simple Ayurvedic practices. Yummy, simple, beautifully laid, gluten-free, vegan-friendly, vego wholesome deliciousness! $27


A new must-read novel for yogis by Tyler Pike. It is the first in a series of books about Alice Brickstone, a yogini with teenage angst, a traumatic past, and the yogic power of free-flight. Miles Franklin winner om Flood calls Girl in the Air “wackily funny and ridiculously believable…an unstoppable magical realism action thriller”. Alice’s healing through yoga makes compelling reading and, as reviewer DT Chanel says, “Rarely have I fallen in love with a heroine as thoroughly as I have Alice”. Available from all online book retailers. A percentage of book sales go to Art2Healing. Review by Tamsin Angus-Leppan

7 day Detox, Yoga and Conscious Living Retreat Refresh, Reboot, Renew and Reprogram October Sunday 16 – Saturday 22

We invite you to join us on a week’s immersion of learning and experiencing the essential tools to restore and revitalise your health. Detox and invigorate with 5 days of organic smoothies followed with 2 days of plant based cuisine. • Practical food demonstrations & recipes • Tools for overcoming cravings & addictions • Sprouting and tray greens, dressings, salads, dehydrating, desserts and treats. • Daily nutritional and lifestyle lectures include: Health versus disease, Detoxification, Improving gut health, protein, carbohydrates and fats A daily therapeutic yoga program will be tailored to facilitate the detoxification process (suitable to all levels including absolute beginners). Facilitated by Lance & Susan Schuler and Ella Winkless. Venue: Inspya Yoga Studio, Lot 1 Natural Lane, Broken Head Cost: Early bird before August 1 $950 Full price $1050

THE FEELING OF WATER A short, fast-moving sequel to Tyler Pike’s yogic thriller series, Girl in the Air. Tyler’s books have only just launched, and The Feeling of Water is listed at number one in its category on Amazon and is available for free on the author’s website as a launch promo. Although it is a “thriller,” it’s more like a yogic version of Harry Potter than a Lee Child novel. The suspense is built around a mysterious accident involving water. Yogis won’t find it too scary and there are no guns or blood and guts. Review by Tamsin Angus-Leppan

Further details and bookings

Contact Ella for further information and accommodation options T: 0431 320 090 or

22 DVDs

to guide you through LJŽƵƌƉƌĂĐƟĐĞ


One great studio ůŽĐĂƟŽŶ͗ Darlinghurst 8 St Peters Lane

Janie is a level 3 yoga teacher and has been teaching yoga for 17 years. She is ŶŽǁƉƌĞƐĞŶƟŶŐŚĞƌƚƌĂŶƐĨŽƌŵĂƟŽŶĂů ĞŶ<ŝzŽŐĂΠ/ŶƚĞƌŶĂƟŽŶĂůůLJŝŶ EĞǁĞĂůĂŶĚ͕ϳůŽĐĂƟŽŶƐĂůůŽǀĞƌƚŚĞ USA and in Canada as well as appearing on stage at 7 shows for ‘A Morning with ^ƵƐŝĞůĞůŵĂŶ͛ĂƌŽƵŶĚǁĞƐƚĞƌŶ^LJĚŶĞLJ (including Penrith Panthers). She is renowned for her extensive knowledge, ƵŶŝƋƵĞƚĞĂĐŚŝŶŐƐƚLJůĞ͕ŝŶĐŽƌƉŽƌĂƟŶŐ ŝŵƉĞĐĐĂďůĞĂůŝŐŶŵĞŶƚǁŝƚŚĂƚƌƵĞ ĂƉƉƌĞĐŝĂƟŽŶŽĨŚƵŵĂŶĂŶĂƚŽŵLJƐŽ LJŽƵŐĞƚƚŚĞŵ��ƐƚŽƵƚŽĨLJŽƵƌĐůĂƐƐĞƐ and training.

Over 50 classes online

EĞǁĞdžĐŝƟŶŐĞŶ<ŝzŽŐĂΠ healing site

available 24/7 join for $199/year or $19.95/month + ĂƌƟĐůĞƐĂŶĚƐƚƵĚLJ ŝŶĨŽƌŵĂƟŽŶ

ŝŶĚŝǀŝĚƵĂůĐŽƵƌƐĞƐ Earn CPD points with YA • women’s health ;ƉĞƌŝŽĚƉĂŝŶ͕ĨĞƌƟůŝƚLJͿ • psoas release •ďĂĐŬƉĂŝŶ • weight loss • insomnia ĂŶĚŵŽƌĞ͘͘͘


Use your body movement to get the energy based on TRADITIONAL ŇŽǁŝŶŐ CHINESE MEDICINE

Lose weight Strengthen the body Tone from the inside Eliminate back pain Improve heart health Tone your tummy Relieves period pain Relieves back pain





Add a splash of colour to your yoga practice! Order online now or call us on 03 9888 6677 597 Canterbury Road Surrey Hills VIC 3127




the new way to retreat august/september 2016


Yogis are going gaga over all things simple living. We’re loving the nomadic, van-life, quitting our nine to fives to escape to the country and rebelling against the traditional, claustrophobic way of living that we’ve been doing for oh so long. And even when we’re not living it superficially, we’re practicing it internally. Letting go of the possessions and beliefs that no longer serve us. Refusing to give in to our conditioning and seeking a simpler way - physically, mentally and spiritually. Goodbye fancy resorts and hello glamping! Glamping (Glamorous Camping) combines all we love about simplifying and being in nature with the creature comforts of home. Instead of staying in a character-less hotel room or a critter-filled tent, glamping meets you half way. Think yurts, vintage caravans and teepees with carpeted floors and a comfortable bed. It doesn’t stop there. Some glampers go all out beautifying the space with all sorts of hippie luxe décor. And the yoga world has caught onto the trend, with more and more glamping style yoga retreats popping up. These retreats combine daily yoga practices, healthy, wholesome food and yogic activities whilst you enjoy simple, glamp-style accommodation amongst nature. A quick Google search will bring up oodles of glamping yoga retreats around Australia. We’re loving the look of Byron Bay’s ‘Yoga Safari Retreat’, a collaboration between three local teachers sharing their yogic wisdom and knowledge of this beautiful area with guests. See for more details.


itc ari




By Lorien Waldron 

Kitchari is a staple food in ayurvedic medicine, made from a combination of lentils, rice and spice, that yogis have been eating for centuries. When cooked together, lentils and rice form a complete protein, making this a key dish in many vegetarian cultures and a wonderful, simple, and satisfying yogi meal. The word kitchari means ‘to mix’, and there are limitless possibilities as to which combination of lentils, vegetables and spices you can mix together to prepare your kitchari. Traditionally in ayurvedic medicine, Kitchari is prepared with split mung beans or split red lentils as both are known to be easy to digest and, therefore, are highly nourishing.

Simple and nourishing ayurvedic kitchari recipe This is a basic kitchari recipe that can be served with a side of steamed vegetables, a vegetable subji, or simply by itself. To make a hearty vegetable kitchari, combine your favourite selection of seasonal vegetables such as pumpkin, zucchini, green beans, broccoli, silverbeet and/or spinach. Once you know how to make this basic kitchari, the possibilities are endless!

S E R V E S : A P P R OX . 2      TIME: 15 MINUTES

1 cup split moong beans ½ cup basmati or brown rice* 5 cups boiling water 2 Tbs. ghee or coconut oil 1 tsp. cumin seeds 1 tsp. whole coriander seeds ½ tsp. fennel seeds 1 tsp. finely chopped ginger 1 small red onion (optional) 1 clove fresh garlic (optional) 1 tsp. turmeric powder 1 tsp. sea salt A few cracks of black pepper ½ cup finely chopped fresh coriander *This recipe can be made using quinoa instead of rice.

Creation process 1 Warm ghee or coconut oil in a saucepan on medium heat then add the dry spices: cumin, coriander and fennel seeds. Stir to lightly toast the spices for 2-3 minutes or until they start to sizzle. 2 Add fresh ginger, red onion, garlic and turmeric powder. Sauté for 2-3 minutes until the onion becomes soft. Add the split moong beans and rice and toast with the spices for 2-3 minutes before adding water. 3 Pour 5 cups of boiling water into the pot and bring to the boil for 7-10 minutes.


5 Turn heat down to medium and simmer with the lid on for approximately 20 minutes or until the rice and lentils are soft and creamy. Once cooked, add a handful of freshly chopped coriander. LORIEN WALDRON is the founder

of Check out her eBook available on her website or connect on social media @wholesomelovinggoodness for simple Ayurvedic lifestyle tips and organic wholefood inspiration and education.


august/september 2016

4 Add sea salt and black pepper. Stir continuously to bring out the creaminess of the lentils and rice.

Academy Level 1 & 2 Yoga Teacher Training, Yogi Healers Course Brisbane, Gold Coast, Sunshine Coast. PLUS FULLY ACCREDITED ONLINE COURSES Yoga Australia, Yoga Alliance, MHA

Online Classes available for everyone! Become a member of My Health Yoga TV & practice at a time that suits you! First 30 days free!

Contact us today Ph:  email:

Yoga Studios t/FX'BSN Brisbane t#SPBECFBDI Gold Coast CLASSES 7 DAYS Beginners, Vinyasa, Yin, Restorative, Pregnancy, Beginners Courses


august/september 2016

Wabi Sabi Well creators Brieann Boal and Caitlin Nowland explore how yoga helps us find balance, on and off the mat.


IN A CULTURE that’s preoccupied with physical appearances, we’re taught to see our bodies as a separate entity - hunks of meat to be manipulated, controlled, coaxed and whittled to a prescribed shape and size. The focus is on how we look rather than how we feel. So we learn to forfeit the connection to our body in the pursuit of an outward, superficial goal. Disconnecting comes naturally to us because we are biologically wired to move away from pain of both the physical and emotional variety. So when we’re in pain, confronted, or even mildly uncomfortable, we concoct exit strategies that take us further away from our bodies. The type of escape varies for each of us – overeating, over sleeping, losing ourselves in online wanderings and virtual realities, numbing out with addictions or compulsive behaviours, and the list goes on. Habitual disconnection is a slippery slope that leads to a fractured sense of self. We forfeit our sense of wholeness, making it easier to further trash, abuse or mistreat our estranged bodies. In this state of dissociation, our inclinations inevitably lean toward more harmful habits such as eating disorders, self-harm, addictions, and toxic relationships.

However, we can interrupt the evolutionary reflex to dissociate when the going gets tough by retraining ourselves to learn how to be comfortable with feeling uncomfortable. We don’t have to suppress feelings or sensations, but we also don’t have to identify with them. The magic middle ground is equanimity, or as meditation teacher Shinzen Young puts it, “the balanced state of non-interference”. By accepting, but not identifying or interfering with feelings and sensations, we suffer less through unpleasant experiences and derive deeper fulfilment from pleasurable experiences. Through equanimity, we are able to live in a state of deep awareness and non-attachment , which are the keys to embodiment. Maintaining a state of embodied equanimity has a positive effect on all aspects of life. Young explains that, “when feelings are experienced with equanimity, they assure their proper function as motivators and directors of behaviour as opposed to driving and distorting behaviour”. In other words, we eat, sleep, move and act consciously, in harmony with our natural rhythms. We tend not to over eat or under eat, or under or over exercise for that matter. We become less reactive

Brieann Boal and Caitlin Nowland are co-creators of Wabi-Sabi Well, a holistic wellness method that covers a host of mind and body bases. The Wabi-Sabi Well method is a comprehensive formula fusing metabolism-boosting movement, mindfulness, bioenergetic techniques and deep relaxation. The method integrates not just the physical, but also the emotional and spiritual elements to help you reconnect and return to a healthy state of balance, harmony and wellbeing. It’s the antidote to perfection-seeking, bikini boot camps and will leave you feeling liberated, motivated, and wildly free. Workouts, guided meditations and more available on


The art of

and less inclined to outbursts. Our relationship with ourselves and others flourish. We make choices in line with our highest good. A practice of embodied equanimity on the mat allows us to cultivate the tools we need to maintain equanimity off the mat. By creating challenging physical conditions and then noticing the inner dialogue we learn to stay (rather than leave or resist) and listen (without judgement or attachment). Try this: come into Warrior II and hold for 1-2 minutes. As the physical intensity builds, watch what happens with an attitude of friendly curiosity. Consent to the sensations, acknowledge and accept them, then let them pass. Off the mat, pay attention to emotions. Feel it all, let it move through you without trying to stop the tears, escape the sensations or suppress the sorrows. Sense as the feeling naturally spreads thin and dissipates. On the flip side, when you’re experiencing pleasure – a sweet savasana, a favourite food or stunning sunset vista – take a swan dive into presence. Notice how much more fulfilled you feel just by giving yourself permission to enjoy without denying, fixating or grasping. Embodied equanimity is the art of staying. And it’s an art that’s worth devoting yourself to. Give yourself radical permission to feel and you’ll experience less resistance and reactivity on and off the mat.


FIND OUT MORE Online at or email Brooke at

conscious yoga athletica


intentions Setting the right intention is a powerful way to develop key qualities for a dedicated, heartfelt meditation practice.



august/september 2016

By Richard Miller PhD

Find your intentions Genuine intentions arise from your innate, essential nature – the force that drives you to breathe, eat, and seek shelter (as well as to find a connection to something bigger, or to seek enlightenment). Take time with the exercise (below) to discover your genuine intentions, write them down, and engage them for your practice. Do this when you first start a meditation practice, but also any time you lose focus along your meditation journey. Keep in mind that intentions are concise statements that harness your determination to achieve specific outcomes. It’s important, then, when building your intentions to say what you mean and mean what you say. Instead of saying “I may” or “I will”, affirm “I do!” To start, write down words or phrases that best describe your answers to the questions below. Take time to ponder each question; your answers should be both practical and realistic according to your present lifestyle and situation. Remember, it’s better to do little and succeed on those terms than to be overly ambitious and not succeed at all.

1. What is my deepest desire for practicing meditation? 2. How many minutes each session am I truly willing to dedicate to the practice? 3. How many days a week am I truly willing to meditate? 4. With respect to a particular meditation session, what is my deepest desire for and during this session? (For instance, is your goal to welcome a particular sensation or to remain undistracted by what’s arising in your awareness, and instead to experience and abide as awareness?) Now, reread your responses and pay attention to how true each feels on an intuitive level in your body. For instance, when you affirm each statement, think about whether it feels ‘right’ in your gut or heart,and not just in your thinking mind. Circle keywords or phrases that resonate with you. Then, express each intention as a concise statement of fact in the present tense, as if it’s already true. This enables your subconscious mind to register your

Take a seat Practice meditating in various positions – supine, prone, sitting, standing, walking – so it becomes easier to integrate meditation into your daily life. When sitting on a cushion, keep your knees below your hips to maintain the normal curves in your spine. Rest your arms in a comfortable position on your lap with your palms upturned, gently lengthen your neck, and soften your forehead, eyes, ears, and jaw, releasing any unwanted tension throughout your body. Finally, state your intentions and dive into your meditation. intentions as actualities instead of possibilities, giving them greater power to materialise. For example, instead of saying, “I will meditate five days a week for 2o minutes each time,” affirm, “I meditate five days a week for 2o minutes each time.” Next, pick one, two, or even three intentions and shorten them into simple, easily remembered phrases. For instance: “I meditate three times a week for 10 minutes each time” can be stated as “Three and 10!”. “I’m kind and compassionate toward myself” becomes “Kindness!”, and “I speak truth in each and every moment” becomes “Truth!”. Finally, repeat your intentions internally to yourself at the beginning of, throughout, and at the end of every meditation practice. Always affirm your intentions with deep feeling and certainty, with your entire body and mind.

Stay the course Follow the steps we’ve outlined so far and watch what happens when, for instance, you’re slipping into bed at the end of the day without having meditated. Your intention to meditate daily will then prompt you to get out of bed and meditate, so that you can keep your agreement with yourself. Strong intentions keep you on track and enable you to meet your goals, no matter what’s going on in your life. Nourish and affirm your intentions with patience, persistence, perseverance, and love, and they will never fail you!

Richard Miller, PhD, is the founding president of the Integrative Restoration Institute (, co-founder of the International Association of Yoga Therapists, and author of iRest Meditation and Yoga Nidra. This is his first in a series of 10 columns designed to help you create a lasting and impactful meditation practice.

or ultimately to be aware of being aware. No intention is either too small or too large. The point is to discover and affirm the intentions that are right for you.

august/september 2016

AS WITH EVERY JOURNEY in life, every meditation session and practice is better when it begins with an intention. Sankalpas, as intentions are known in yoga, are your heartfelt, intuitively sensed attitudes that unfold within you over time. They are powerful internal agreements that you make with yourself and then express through your actions, whether it’s in your relationships, at work, or on your yoga mat or meditation cushion. Sankalpas foster focus, motivation, determination, patience, and perseverance –all qualities that enable you to develop, sustain, and deepen a meditation practice. If you don’t set firm intentions, you will eventually lose sight of the reason you’re meditating, and you’ll find yourself wandering off course. A simple, specific sankalpa could be to meditate daily or to take 10 one-minute meditation breaks throughout your day, ensuring you carve out time for meditation regardless of your state of mind or the length of your to-do list. Or, if you need help focusing once you get to your meditation cushion, you can set a sankalpa to inquire into a particular emotion or belief, to focus on being aware of all that’s arising in your body and mind,




Michael Franti


AYJ What was the inspiration for your new album, Soulrocker? MICHAEL I make music because I love people and the planet. And I want to make people dance. And so, to me, the title, Soulrocker, is a person who lives from their heart and has compassion for all, and who has a tenacious enthusiasm for music, life and the planet. This record is dedicated to people who wake up every day and look at the news and go, “What happened to the world!” Every day there is another earthquake, another Paris attack, or another disaster ... it just feels so crazy. I want to make music that helps people to get through that. AYJ Why do you want to bring people together through music? MICHAEL When I was a kid I was inspired by music. I was adopted and I grew up in a family where, for a lot of my childhood, I didn’t really feel like I belonged. Music was a way for me to see the world from the

bedroom I was in. I would put on songs and it would transform me to other places and it activated my sense of justice and politics by listening to bands like The Clash or Bob Marley or The Beatles. When I started to go to concerts I started to feel a sense of belonging. I’d go to a place and I’d be around thousands of strangers in a nightclub and suddenly we’d feel this sense of unity and sense of people coming together around shared values. I’d love the values of people saying, “I have something to say so I’m just going to pick up the guitar and I’m going to turn it up as loud as I can and I’m going to learn three chords and I’m going to shout out what I have to say.” It’s that experience of shared values that makes me want to bring people together through music. AYJ The theme of your album is “to serve the greater good and give something back”. This sounds like a powerful concept. What does it mean to you?

MICHAEL My wife, Sara, and I have an expression in our house which is: “Be your best, serve the greater good, and rock out wherever you are.” What that means to us is to always keep seeking something that makes you find your ‘growing edge’. It might be cliff diving, yoga, or something new that challenges you. And to serve the greater good means taking whatever it is that you’ve learned about yourself - the skills that you’ve amassed - and giving that back to the world. The final part of it is to rock out which means to never lose that enthusiasm for life. Always approach life in the same way you did with the very first rock concert you went to and live it in its fullness. There’s an expression we hear a lot today about ‘health and wellness’. But I think there’s a third part of that which is health, wellness and wholeness, and wholeness is that feeling you get when you plug yourself in to the world and you are


august/september 2016

Michael Franti and Spearhead have released their ninth album, Soulrocker, with a mission to make music we can dance to. Their blend of hip-hop, rock, folk and reggae reflects the beliefs of Franti, a much-loved activist for peace around the world and a musician whose gigs are famed for their spiritual and uplifting energy. Michael (who loves Byron Bay!) talks to Louise Shannon about compassion, giving back to the world, and the power of yoga.

giving something of yourself back to the world or back to the community or your family. That sense of giving is what gives us a feeling of purpose … if there’s some hours that we can find in a week so that we can give back to the greater good, then we feel that sense of wholeness. AYJ How can music help people who are suffering and how is it a healer, spiritually and politically? MICHAEL Music opens the window to our soul. Sometimes we have these emotions that are locked up inside us that we didn’t even realise were there, and we’re feeling all this pain and anger and stress and frustration and then we go out and we dance and we let it all go. Or we’re sitting in our car alone and we hear a song come on the radio and we break into tears and we cry and cry and we just let it all out. And that is the power of music. It touches a core belief, our deepest most honest belief, and that is what moves people to want to create a different world … whether it’s through politics or entrepreneurship and starting a new business that’s doing

great things or reaching out to someone in your family who is sick. It’s the thing that gives us the fuel to keep going, that lights the fire. AYJ What is your yoga practice like? MICHAEL I started practicing yoga in 2001, right after the September 11 attacks occurred. I started on September 12; that was my first yoga class. From that time, yoga has become a part of my life. The reason I go to my mat every day is because it’s like I’m remixing my life. If I’m frustrated, tired, or anxious, I get on my mat and I hear all these voices in my head going, “You’re not good enough, you haven’t tried hard enough, you didn’t work enough today …” and slowly I start to quiet those voices and I get into my body. I stretch and I pull and I bend my body. By the time I’m done, it’s like hitting the reset button for me. I get off my mat and I have that yoga glow, and you really feel it. You never walk away from yoga saying, “Oh, I wish I hadn’t done that. No-one has ever said that in the history of yoga!” I founded a yoga hotel in Bali, Soulshine Bali, and that’s why I did it because I want

people to have that feeling of the remix of their life. It’s like one day life is going a certain way and then you remix it and you come up with a cooler beat for it and a different way of experiencing it and you leave feeling that sense of renewal. AYJ Can yoga help us have some hope when the world does seem so crazy? MICHAEL Yoga has its set of values that include non-judgement towards yourself and others, non-violence, giving back, and challenging yourself, and the sweetness of getting to your growing edge and growing from taking yourself to that new place, every day. I see yoga as becoming really like a powerful energy that’s moving in the world and changing people’s lives and making people feel differently about their connection to the world. I see it as a really positive force in the world today. Michael Franti and Spearhead’s new album, Soulrocker, is out now. For more details about Soulshine Bali yoga retreat, check

Mindfulness training for health professionals, educators and managers

Australian Institute of

Applied Mindfulness

The Australian Institute of Applied Mindfulness offers you some of the most forward thinking and in- depth Mindfulness training in the world. Research shows mindfulness training to: • Reduce stress, perfectionism, anxiety and negative thinking • Reduce compassion fatigue and burnout • Improve focus, planning, and problem-solving • Increase stability of mind, and performance • Enhance empathy, respect and attunement to others for more supportive relationships

DAY COURSES Urban One Day Retreat Immerse yourself. For beginners and experienced alike. 12 CPD* Mindful Relationships 3 Days Unique Mindfulness tools to inspire and improve your relationships at home and at work. 21 CPD*

Mindfulness Based Cognitive Training (MBCT) 3 Days In-depth training in Mindfulness & Positive Psychology, the most globally recognised approach for reducing depression. 21 CPD*

Mindful Leadership 3 Days A comprehensive framework for understanding individuals and group dynamics from a mindfulness perspective. 21 CPD*

(Black, D & Fernando, R, 2014; Weare, K., 2014. Wimberley et al., 2015).

TRAINING & CERTIFICATION OPTIONS You can enrol in an individual course or retreat, or > «ÀœviÃȜ˜> ViÀ̈wV>̈œ˜ «Àœ}À>“° ˆ“ˆÌi` V>Ãà sizes enable small group settings with a true focus on experiential teaching and learning.

LIANA TAYLOR: is an international mindfulness teacher, speaker, and a clinical psychologist, relationship therapist, and executive coach with over 20 years experience.

All courses powerfully synthesise neuroscience, the wisdom traditions, positive psychology and Mindfulness, providing practical tools for daily life.

RESIDENTIAL RETREATS Leadership Tango Retreat 5 Days i>`>˜`vœœÜ]VՏ̈Û>̈˜}܈Ã`œ“ˆ˜i>`iÀň«°Ι * I

Silent Teacher-Led Retreat 5 Days -̈ޜÕÀ“ˆ˜`° ii«i˜ޜÕÀ«À>V̈Vi]ÀiÕÛi˜>Ìi]Ι * I

Adventure Contribution Retreat 10 Days Mindfulness in Action: nurture moment to moment clarity, VœÕÀ>}i>˜`Vœ˜ÛˆV̈œ˜vœÀۈȜ˜>Àޏi>`iÀň«°™ä * I *CPD as relevant to your professional training and development needs

IN-HOUSE TRAINING "À}>˜ˆÃ>̈œ˜Ã…>Ûi}Ài>̏ÞLi˜iwÌi`vÀœ“œÕÀVÕÃ̜“ˆÃi` «Àœ}À>“ð >ÕÃ̜w˜`œÕÌ“œÀi°

Be present, be inspired, be wise Visit our website for details, dates across Australia, free resources, and to enrol

08 8272 0046

om MAN

YOGA MAT BAGS To ensure your masculinity needs are taken care of when you head to your next yoga class, get your big burley hands on a Brogamat mat bag. Designed with dudes in mind (but fun for ladies too) you can choose from a bunch of different styles, including Burrito, Downward Facing Log and Lumberjack. Check them out at


PATRICK BEACH’S ARM BALANCING SECRETS If you’re a PB fan, you’ll be familiar with his freak-of-nature style arm balancing. It’s seriously impressive! And he’s coming back to Aus this year to share his skills. We caught up with Patrick on his last Aussie tour and picked his brain for his arm balancing tips. “It’s all about playing the forwards and backwards in your body and balancing the effort and ease. Wherever your balance is placed – that’s where your effort is. Wherever the least point of contact is, is where your ease is. You should aim to find the easiest line possible between this effort and ease.” It’s not all about the asana though, he says, “It’s not about perfecting a pose. Yoga is a system to help you become a more conscious, spiritual, mindful person.” Check out Patrick’s teaching schedule at

Some of our favourite quotes from the conversation – “A lot of guys ‘exercise’ for the aesthetic benefits it provides. They perceive yoga as not providing these benefits, so they think what’s the point? Being a predominantly female activity in the west, they consider it to be non-masculine.” – Luke Ostrowski, Melbourne “Men attempt a yoga class led by usually a female teacher with a female, flexible body. When this teacher performs all these postures with ease it is disheartening for a man. Perfect example: Down dog. A male’s weight is in the shoulders so it is a heavier posture and harder to sustain especially if they lack mobility which is common.” – Kaleb Kennedy, Gold Coast But the stereotypes are changing as more and more men see the benefits of yoga and the myths are debunked (not enough of a workout? Don’t think so!). We can see the trend turning around as more and more men join in to experience the benefits of yoga and more classes are catered to men, and we’re stoked!


For the boys!

• The old “I’m not flexible enough.” We’ve heard it a million times! • The media/marketing portrays yoga as an activity for women, and so men naturally think it’s a women’s domain • It’s not enough of a workout • It’s too hippie/New Age

august/september 2016


According to a 2012 study, only 20% of yoga practitioners in Australia are men. Perhaps that’s changed in the last few years, but look around any yoga class and you’ll notice the majority of students are still women. Interesting, given that once upon a time only men were allowed to practice and teach. The vibe and décor of most studios these days though is feminine, and boys often rock up to their first yoga class shyly admitting to their lack of flexibility. We scoured the web, connected with our online community and chatted with some of our teacher friends to come up with the most common reasons men don’t get on their mat:



Master Minds Help children develop mental calm and By Loraine Rushton mindful happiness

WHETHER we are looking at creating or improving focus, concentration, happiness, self-calming or discipline, the one essential ingredient that is critical for all of these practices is awareness … awareness that can be developed through a practice of mindfulness. Awareness gives us choice, because without awareness we run on autopilot. Have you ever said something because of a negative thought or emotion and later wished you hadn’t? We all have! That’s reacting on autopilot. Awareness allows us a space between the thought and reaction, so we have full control of our being and interactions. Developing this ability can make the biggest difference in the lives of children and teens. How would your teenage years have been impacted if you didn’t get so caught up in your thoughts and emotions?

Can you imagine the difference it would have made if you had learnt that you are not your thoughts and, instead, thoughts are something you just have. We can do this for our children and teens and create a world of exciting new possibilities where they take control and responsibility for their minds and learn how to stay in a place of calm, centred, happiness.

1. Sense awareness One of the best ways for children and teens to access mindfulness is through the senses. Ask them to lie down or sit comfortably as you guide them on a journey through the body. Ask them to close their eyes and become aware of their breath. Then say, “Become aware of any feeling on your skin, such as the air or the softness of your clothes.” Next ask them to become aware of any fragrances they can smell. Then say, “Become aware of any tastes in your mouth.” Lastly, ask them to become aware of any sounds they can hear. This exercise can lead to mindful calm and stillness in just a few minutes. It’s helpful at the end of the day for settling thoughts and relaxing the mind for bedtime.

2. The ringing bell The purpose of the exercise is to bring the focus to one point and clear the mind. Tell your child or class that you are going to ring a bell or Tibetan bowl and they are to close their eyes and listen carefully until the sound disappears. To make this exercise more powerful, ask them to sit still and listen to the silence afterwards. This technique is so effective that we use it in many of our children’s yoga classes as a classroom management technique.

3. The stickies game Create a game with one of your friends or with your child in which you each have a stack of notes (such as Post-it notes) and in your daily interactions, whenever you notice someone say something negative out of a reaction, you write it on the note and hand it to them. The goal of the game is to reduce the amount of notes you receive on a daily basis.

4. Distract the mind Give children something to focus on that displaces a negative thought. This will help them to be present in the moment, as we can only think of one thing at a time. This can even work in a very simple way. One student I worked with who had autism refused to balance in Tree Pose, saying, “I can’t, I can’t.” I held her arms high and helped her to balance repeating back, “Say, I can, I can.” It took a couple of minutes for her to switch the thought in her head and repeat the words, “I can.” As soon as she did, I let go of her hands and she held her first ever balance.


I’ve found that one of the best ways to quiet the mind and bring children into the moment is by using movement that focuses on balance and breath. This is particularly effective when working with groups of teenage boys. This can be as simple as balancing on the toes with the arms overhead: breathing in as they lift and exhaling as they lower. Keep in mind that mindfulness is not a destination, it’s an ongoing journey of personal development. The greatest impact can be seen over time. Be mindful, maintain your practice, and enjoy the results.


august/september 2016

5. Movement with balance and breath


“You do not get this depth and content for teaching children from other courses! Wonderful!”












Whether you want to teach 3-8 year olds, 9-12 year olds or teenagers, the Zenergy For Kids Teacher Training Courses are the most comprehensive, complete, respected and established training courses for those wishing to make a difference in the lives of Children and Teens with Yoga!


Our courses are based on over 10,000 hours of teaching 1,000’s of kids and teens over the past 20 years. Our methods are tried, proven and working everyday for Zenergy graduates teaching around the world!

Here i s their what exp eri a f en

graduates said a our nergy Yoga bout f : o h Ze ew wit ce

“Huge input of information, inspiration, tools, tricks, ideas. I am feeling much more confident about teaching kids – It’s thoroughly “I professional, generous, wish Loraine had and immediately run my Yoga Diploma usable.” course. She has amazing energy, abundant knowledge and experience and importantly provides “This structure and tools course expanded to put this into my whole thinking on practice.” what kids yoga is. It has given me the resources I need to deal with any age group, any class situation, and I believe I really can make a difference in children’s lives.”

Foundation Training Course AT THIS COURSE YOU WILL LEARN: All the components that make up great children’s yoga classes: Ages 3-8,9-12, 13-17 The skills to be a good, engaging and inspiring Kids Yoga teacher Teaching and designing classes that will leave each and every child feeling happy, empowered and believing in themselves The privilege and opportunity of touching the lives and making a difference for children

Yoga Therapy For Kids AT THIS COURSE YOU WILL LEARN: An understanding of yoga therapy and how it works The specific corrective exercises for the top 10 issues being faced by children and teens today: ADD, ASTHMA, DIABETES, COLDS, CONCENTRATION, STRESS, BACK ISSUES, DIGESTION, WEIGHT, DEPRESSION How to deal with each condition on a physical, mental and emotional level

Course Locations:

SYDNEY • MELBOURNE • BRISBANE • PERTH • ADELAIDE BYRON BAY • LOS ANGELES • NEW YORK For More Information or To Register: 0411 163 198 • •


Better burgers Expand your patty repertoire with super-simple recipes full of flavour and good-for-you ingredients. PESCATARIAN

Tangy salmon burger SERVES 4

Tasty, fibre-rich chia seeds help bind this heart-healthy burger together. 8 spring onions, trimmed, chopped ¼ cup chia seeds 500g skinless, boneless salmon, cut into 2cm chunks 2 tbsp yellow or white miso paste ¼ tsp ground cayenne or paprika 4 whole-wheat buns, toasted 1 cup baby spinach VEGETARIAN

In a food processor, pulse spring onions and chia seeds. Add salmon, miso, and cayenne; pulse four to five times, until finely chopped. Shape salmon mixture into 4 patties.

By Jennifer Iserloh VEGAN

Beet burger with orange-avocado salsa SERVES 4

Nut butter adds a savoury, salty element and supplies protein and essential minerals like magnesium and iron.

On a grill over medium-high heat, cook burgers, flipping once, until cooked through and starting to brown, 6–8 minutes. 1 Transfer burgers to buns and top with 1 spinach; serve. 1 NUTRITIONAL INFO 28 calories per serving, 9 500g g fat (2 g saturated), 32 g carbs, 9 g fiber, 30 g protein, 567 mg sodium

Mushroom-cheddar chipotle burger


1 ¼ ½ 4

Haas avocado, diced orange, chopped cup of chopped coriander beetroot (about 3 medium beetroots), peeled, quartered cup old-fashioned oats cup almond or peanut butter tsp garlic salt vegan hamburger buns

Canned chipotle in adobo gives an otherwise plain mushroom burger a nice kick!

august/september 2016

[Note: Chipotle in adobo is a rich, smoky, spicy Mexican sauce (adobo) of smoke-dried, ripe jalapeno chillies (chipotle), usually found in cans. You can substitute with a small fresh chilli and a splash of Worcestershire sauce.]


½ 1 1 4 4 1

tsp garlic salt cup dry whole-wheat breadcrumbs egg slices cheddar whole-wheat English muffins medium tomato, thinly sliced

In a food processor, pulse mushrooms, chipotle, and garlic salt until mushrooms are chopped. In a bowl, mix mushroom mixture, breadcrumbs, and egg until combined. Form into 4 patties. On a hotplate over medium-high heat, cook burgers, flipping once, until patties begin to brown, 5–7 minutes. Top each burger with cheese and cook until cheese melts, 1–2 minutes. Transfer burgers to English muffins and top with tomato slices; serve. NUTRITIONAL INFO 65 calories per serving,13 g fat (6 g saturated), 46 g carbs, 8 g fibre, 20 g protein, 649 mg sodium

In a bowl, mix together avocado, orange, and ¼ cup coriander to make the salsa. In a food processor, shred beetroot. Add oats, nut butter, garlic salt, and remaining ¾ cup coriander; pulse until mixture is thick and sticky. Form into 4 patties. On a hotplate over medium-high heat, cook burgers, flipping once, until patties begin to brown, 6–8 minutes. Transfer burgers to buns. Top with avocado salsa and serve. NUTRITIONAL INFO 477 calories per serving, 19 g fat (2 g saturated), 67 g carbs, 16 g fibre, 18 g protein, 392 mg sodium


300g of mushrooms, such as button trimmed, quartered 2 tbsp chopped chipotle in adobo

SUBSCRIBE for one year for $60 and receive a

Subscribe for one year for $60 and receive a FREE Divine Goddess eye pillow valued at $25. (inc. delivery) Created with love and mindfulness, Divine Goddess’s natural fibres hold an aromatic mix of organic lavender flowers and linseed. The organic lavender flowers awaken the senses and soothe the nervous system. (The eye pillow’s cover is removable and washable.)

Take the time to enjoy savasana or simply relax at home.

PLUS you receive 8 issues of Yoga Journal delivered to your door for FREE. Subscribe for you or a friend securely today online at YOUR MAGAZINE $60: one year – 8 issues Plus a FREE Eye Pillow

YOUR PAYMENT $110: two years– 16 issues Plus a FREE Eye Pillow


Please Cheque

Mastercard Visa Money Order (Payable to Contact Media)

___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___

Cardholder’s Name:

Mr/Mrs/Ms: First name: Surname:

Phone (day): (





SUBSCRIBE FOR A FRIEND (please complete your details too) Mr/Mrs/Ms: First name:

Please send your subscription form to Australian Yoga Journal, PO Box 582 Robina Town Centre, Qld 4230 or email Make cheques payable to Australian Yoga Journal (ABN 20 097 242 807).


Subscribe online at

Address: State: Phone (day): (




This offer ends September 8, 2016. Offer available to Australian and NZ residents ONLY. Not to be used in conjunction with any other offer. Your information is used primarily to fulfill your subscription but may also be used for other Australian Yoga Journal promotions. If you don’t want to receive any information about other Yoga Journal promotions or offers please tick here . This form is a Tax Invoice upon payment. ABN 20 097 242 807.

august/september 2016


Expiry _____ /_____



SUBSCRIBE ONLINE or call 07 5568 0151




LETS BE HONEST Duncan Peak is kind of a big deal. If you haven’t practiced at one of his Power Living studios, you’ve likely encountered him in the social media realm or heard his name uttered in a yoga class. But he’s not just a yoga-lebrity. He’s got a great story too. One that’s hard to condense because not only is it a story of finding the true meaning of yoga and receiving yogic benefits, but it’s a story of unparalleled business success in the yoga industry due to the development and growth of Power Living. Duncan has become an unintentional icon in the yoga world, inspiring thousands of students to delve deeper into both their physical and spiritual practice. Duncan lives in Byron Bay and spends his days surfing, socialising, yoga-ing and running a successful business. And he’s nice! I’ve been working in the yoga world for a while now, and I’ve only ever heard great things about this guy. Now, I understand why. There’s something about his ability to be present that makes you feel like you matter. I chatted with Duncan about where he came from, his passion for all things yoga, and how he feels about the ever-changing industry. Duncan, or Dunx as he’s affectionately known, started his yoga journey at 15 when he moved into his best friend’s house. He fondly remembers his friend’s dad – “a pretty eccentric fella” – who would chant and meditate regularly, as well as practice various styles of yoga. Dunx delved into the spiritual practice with his friend and father and fell in love with the deep peace he experienced, which was something he says that “really


august/september 2016

Yoga superstar and founder of Power Living, Duncan Peak, talks to Jessica Humphries about his rise to success, finding the true meaning of yoga, and keeping it real.

“My whole life changed. I had ambitions and felt for the first time in my life that I could make something of myself.” I wanted to share yoga’s joy with everyone,” he says. Since then, Power Living has thrived. It has nine owners and studios, employs 130 yoga teachers and has graduated more than 1000 teachers from its trainings. Dunx tells me, “The evolution of the studios was really an organic process, as junior teachers of mine wanted to make careers out of yoga and the industry allowed this to happen.” Dunx has seen great transformation in the yoga industry since he began practicing. He says, “I think the longer you’re in the yoga bubble, the harder it is to let it naturally morph into something bigger. Sometimes I get lost in how it was and should be rather than how it is. So, I try to just observe impartially and see the positives of the industry growing. There are

now many festivals, yogi celebrities, diluted yet popular practices, and so much competition driven by people with only business goals. It’s now mainstream … yoga is to fitness as organic is to food. My attitude to it is to let it evolve but stay true to what I feel is a sincere practice in a modern world.”How does Dunx stay grounded and authentic in the modern world of yoga fame? “I didn’t really have a vision to be ‘Mr Power Living’. It just happened because I wanted to teach transformational yoga because of the way it had really helped me. People who lose themselves in the yoga celebrity world are either very young or have lost touch with their practice. I’d be lying if I didn’t say I know this from experience. There have been times when I lost my practice and got lost in fame, fortune and the seductive comfort of success. But my practice motivation was always to be at inner peace, so I always come back to that. When it comes down to it, we (the Power Living crew) realise our success is a divine essence working through us, not just us, as individuals, being amazing.” Dunx says it’s not always easy feeling the expectations of the yoga world upon you. “I struggled with myself for years as the stereotype of what a yogi should be was thrust upon me. Now I just accept who I am and that’s it.” What advice would Dunx give to his beginner yogi self? “Do it all again the same way. Yoga comes from your heart. Be yourself, honour tradition, and create from that. There is so much wisdom to learn. Don’t be so hard on yourself. You need no-one’s permission to be who you truly are, but remember everybody else shares that potential too.”

he started giving them t i p s a n d p r ivat e lessons. Eventually he hired a surf lifesaving club, and every Saturday morning his friends would come along with their donation, which Dunx passed on to charity. He says, “After that I started teaching at the only ‘power yoga’ studio in Sydney and helped to run it.” In 2004, Duncan started running Power Flow which quickly became the busiest studio in Australia. Soon after, Dunx purchased the business and renamed it Power Living. He was teaching up to 18 classes a week while also working as a full-time business consultant. “I slept on the floor of the studio many a night, waiting to get up to teach the next morning before having to go to work. I felt plugged in, directed, a force was working through me and nothing was going to stop me teaching regardless of how hard I had to work.

august/september 2016

helped me with the anger I had as a rebellious teenager”. Two years later, Dunx learned to put those teachings into practice when his friend devastatingly passed away in a car accident. Dunx says, “The meditations and yogic/Buddhist philosophies we were taught by his father became very important to me, and they were a way of dealing with the grief and unfairness I felt towards the loss of my best friend and the cruelty of the world.” Dunx says his physical practice didn’t begin until years later after an injury in the army motivated him to try Hatha Vinyasa. Beginning in his late teens, Dunx served as an officer in the army for six years. Because of the contrast between the two disciplines, he is often questioned as to why he joined the army. “They seem polar opposites,” he says. “In its volition it is, but the discipline for practicing yoga and being in the army are very similar … I joined the army because I was a very troubled teenager. Even though I had already been introduced to yoga, I was a confused young man who lacked direction.” And although Dunx’s reasons for joining were in reaction to his distress, he acknowledges the importance of this time of his life. “My whole life changed. I had ambitions and felt for the first time in my life that I could make something of myself.” At 24, Duncan sustained a lifethreatening illness – a ruptured ulcer that occurred during an army exercise which had been designed to assess his leadership skills under high levels of stress. As a result, he was medically discharged from the army and went on to work as a business consultant. He remembers this time fondly as he was able to explore the leadership qualities that continue to come so naturally to him. However, by the time he had turned 26, Duncan decided to follow his heart and set off on a two-year travelling stint through South America, Europe, and India. It was during this time that he was able to reconnect with his true self – the young boy who had discovered yoga all those years ago. I’m curious about how one of Australia’s largest and most successful yoga businesses came to be. Dunx tells me he was working through the Ashtanga series quite seriously at the time, and when friends showed interest in why he was so strong, flexible and clear,



august/september 2016

Yogi Duncan Peak delves into the chaos of our consciousness in a bid to help us foster new behaviours, find clarity, and forge a path of flourishing spiritual progression.


WE ALL SEEM TO BE on an endless search for transformation, but the real question is, do you have the clarity to know what habit, tendency or trait – yogis call it vasana – you are trying to change? Without clarity, transformation is a spiritual ghost. The modern yoga practice has seen so much evolution; some would argue it has even diluted the real message. Perhaps it has. Others would argue that the evolution of yoga has given rise to a large movement in consciousness … maybe so, too? The choice is yours to make, but when it comes to our own personal practice, what exactly are we trying to transform? We all know that pure physical transformation is limited in terms of spiritual progress, but can you do one without the other? We certainly can do the opposite – a vibrant mind but not so vibrant body – any dedicated meditator can attest to this. And there is a case that just a physical practice will change our minds. Is this true? Sure, it will make us happier for a bit, enjoying all those hormones buzzing around. But do we want to simply make a flawed character happier? Or do we want to address the cause?

We spend a lot of time trying to change factors about ourselves such as, for example, our personality. We might move to a different city, change cars, get a new job, eat different food, listen to new music, dress differently, even study new topics and suddenly, we have a whole new persona! However, if you put that same person under pressure, then they will react in the same way as they would have before. Why? Because they have not effected their character. They may feel they have evolved because of the new life they have created around them, but mostly they have just avoided being triggered due to the distraction of their new adventures. They have still not actually dealt with the causes of any of their anguish. In yoga tradition it is said we have a predominate tendency for one of the three following vasanas (character traits or tendencies): lust, greed and anger. Commonly called the three gates to hell, we either have a tendency for lust, a tendency for greed, or for the most popular tendency which is anger. When we are not present, mindful, conscious and aware, we react on autopilot by playing out one of these

tendencies or interchanging all of them at times in a gamut of behaviours. We try to suppress these traits, avoid and deny them, but it’s finding clarity about this character trait that’s so important to spiritual progress, instead of adopting a head-inthe-sand attitude. So it has to be studied! It’s not the personality we are trying to change. Let’s think about it: there is no ideal spiritual personality. That is a contradiction in words. It’s the self we are trying to rid ourselves of, isn’t it? No self, no problem, as the Chinese proverb says. It’s our character that we need to transform, our natural tendencies when we are not present or conscious. In some areas of life, you already act from love unconsciously, so why not always? Well, it’s simple: vasanas (engrained character traits) possibly form over lifetimes. So think about now. Imagine the amount of work that it is going to take to transform yourself; your character, and you, now understand the immensity and discipline it will take to practice true yoga. Suddenly doing a handstand sounds a lot easier – maybe that’s the reason for so much of its recent popularity! Are we of good character? First, we have to get to know our character. What are our dominant tendencies? How are they triggered? How do you behave towards things, what presses your buttons, and can you be conscious enough to begin to break down the karmic hold the dominant tendencies have deep within you?


Dedication, transformation,

Yoga practice, ancient or recent is this: evolve your character so you have no more reactions or, at the very least, reduce the time spent in reactions, own your behaviour, and make good. Then the time spent outside that process is in love, in one, in awe with consciousness. Why? Because you are putting into action the simple truth: that we are not our minds, our behaviours, or our past. You detach from your identity, you are learning from your behaviour from the point of view of the impartial witness; this is what yogis call Shakshin. Now, that’s a yoga practice! I can’t implore you enough to create a daily mindfulness practice beyond asana. I love asana … it’s awesome. But yoga needs to be good in the mind, not just the body. Create space so you can see yourself, and be honest about it as there can be darkness lurking, but we must bring the light of consciousness to it. This is the process of clarity which enables us to begin to transform. So how do you achieve or discover clarity? How do you apply this and how do you transform tendencies that don’t serve you anymore? How can you do this in a real and practical sense?

Here’s a few ideas for how to respond when something triggers you or creates a stress stimulus (such as when you’re in an argument, or you’re late or embarrassed): 1.

Notice the uncomfortable and/or heating up energy that fills your subtle body. This is so important. Be aware that you are now not present, you have lost your natural inner peace and calm. It will be a familiar energy but be comfortable with it.

2. Admit you have been triggered. You now need to be careful and practice your yoga. A young energy is in charge and you need a self-aware adult.

3. Observe the tendencies towards lust, greed and/or anger, or any other form it takes. What is it you want to do or say and how do you want to react?

4. Take a conscious breath, remind yourself you are not the behaviour, and you do not have to react in that habit.

5. Try a new behaviour that will serve you better in that moment or observe the process with more clarity each time until you are ready for that last step.

Slowly this approach will give you ample clarity to situations, people and events that you choose to be triggered by: you will notice when you literally give your power away. No one triggers you, you choose to be triggered, your inner state is your responsibility – don’t give that away! When you have that clarity of a trigger and tendencies that don’t serve you, you can be super careful, aware and mindful, and eventually, a new behaviour emerges. This is what creates the transformation … the clarity that you know you are about to or you have just acted out a tendency unconsciously. Once you’re there, it’s awesome! Be excited because transformation is around the corner. Then be an artist and create the behaviours you know are worthy of your expression. You got this gang! Practice makes perfect! See you on the mat, YogiDunx

august/september 2016

“Create space so you can see yourself, and be honest about it as there can be darkness lurking, but we must bring the light of consciousness to it. This is the process of clarity which enables us to begin to transform.”


Stuff we

Our favourite yoga goodies on and off the mat!



1. Integrity Candles – Lanterns

These beautiful wax lanterns (no they don’t melt!) bring so much ambiance to any environment – decorate your room, take them camping or use to add a little romance to your event. Can be custom made. From $79

2. Yummi Yogi Cookie Cutters





3. Ila Spa Bath Oil For Glowing Radiance

This rose otto, tuberose and vetivert milk bath smells like heaven and turns an ordinary bath into a transcendent spa experience.  $70

4. Skinmade Chest Balm

This little jar of goodness is perfect for keeping the whole family breathing easy in winter. Can be used topically or in an oil burner. $16



august/september 2016

So much fun! Get your domestic goddess on and impress the kids or friends with these super cute cookie cutters in the shape of yoga poses. $55 for a set or $12 each





5. Ayurvedic Herbal Tonics

These Ayur Botanicals Tonic Infusions are oh so yummy and designed to bring clarity back to your system â&#x20AC;&#x201C; Yoga for your gut. From $34 or $3.90 for a sample sachet.




6. Cleanse Inner Beauty Powder

This super greens plus blend is full of goodness and is perfect to add to your daily smoothie or use during cleansing. It also tastes yum! $59.95

7. Nimble Activewear


Weâ&#x20AC;&#x2122;re loving this stylish active wear from Nimble. Designed in Bondi with the healthy, active yogi in mind. On the Go tights $89 and Stella Mesh Crop $59.

Accessories 10. La Vie Boheme

8. Inner Fire Leggings

The Bondi Hot Towel has a rubber bottom so works as a mat especially for restorative (because of the soft, yummy feel) or hot yoga (no slipping hands). $111

What will they think of next? These mats are perfect for beginners or anyone wanting a little alignment nudge in their practice. $41.80


12.Neti pots Neti pots are used for nasal irrigation or nasal lavage, a personal hygiene practice in which the nasal cavity is flushed out. It has been practiced for centuries in India as one of the disciplines of yoga. Available at selected health food shops and online for $39. 12

Made consciously in Bali and designed by Aussie kundalini teacher, these cute Yoga-Alls by White Yoga are made with natural cotton. $90

august/september 2016

9. Yoga-Alls

11. EMPIND Alignment Mat

These Nomad Leggings are inspired by the free spirited gypsy and are flattering and flexible for your practice. $123



august/september 2016


By Louise Shannon august/september 2016

Cultivate awareness and live your life fully, finding happiness and serenity on your journey. We examine how meditation can help us connect compassionately with ourselves, others, and the world around us.




TAKE A DEEP BREATH, I tell myself. You can do this. Within 48 hours of returning to Australia from a three-year backpacking adventure, I had embarked on a retreat at a gonpa in northern NSW with my mother and three close friends. We had a lot to catch up on and this was a four-day silent mission of mindfulness. I adopted my sitting position, adjusted my cushion, and thought obsessively about itching my nose. Is this really the best idea for my first catch-up with much-missed loved ones? As it turns out, it was the perfect idea. It was not hard to make peace with my restricted speaking environment, especially when surrounded by friendship and love embodied as four graceful and generous souls. I continued to sit during physical comfort and discomfort, and I was supported through my mental challenges by the sheer presence of others. Marike Knight, founder of Melbournebased Cool Karma Collected, says going on retreat with others can be a deeply connecting experience as so much of mindfulness is about feeling a deeper connection with all of humanity. “We realise our problems aren’t personal. Everyone experiences the crazy mind. Everyone’s crazy! Everyone has doubts and fears.” Marike runs mindfulness and yoga courses, retreats and classes and, when we speak, she has just returned from two retreats – one at Aro Ha, New Zealand, and one in Daylesford, Victoria, where she meditated in silence with 45 others. “You’re alone in it because it’s so personal but you’re never lonely because you’re in it together and experiencing it together.” I remember myself, wrapped in a sumptuous, woollen shawl, my friends and other yogis sitting cross-legged, gazes low, around me. Together we hear the noises of nature, the occasional creaking of timber from the rafters, and the sound of winter rain blowing through the hills. But we experience our own inner worlds, different turmoils and various triggers and remedies to our vast array of emotions. I feel a bond with my fellow meditators. I am seeking guidance for my thoughts, while the silent companionship of others provides an external cocoon of support. I ask Marike, a former lawyer who knows the effects of long hours and too much stress, why mindfulness is important. “We just don’t have an off button anymore,” she says. “We’re such a 24/7 society and because of the ferociousness of our lives, it’s a desperate need. Through mindful-based stress reduction, I’m teaching people how

to manage their life better. People want to be able to switch off and they want to turn their minds off and the reality is that’s difficult to do. Mindfulness is not something you can enforce on people; they have to be willing because it takes courage to stop and just be.” Marike says it can be overwhelming knowing we can’t control life’s big events, like if we’ll have children, the fate of our loved ones, or when we’re going to die.

Through her role as a facilitator, she aims to create safe spaces for people “to dip a toe into their own inner experience, no matter how scary that might be”. She says mindfulness “feels like a space that’s cradled by something bigger” and it’s essential we listen to ourselves. We shouldn’t over-strive and it helps to remember that sometimes we don’t need to use 100% of our energy, for example, during a yoga class … 50% might be enough. “I’ve

wander back to the tree, and when you notice your mind has wandered, that’s mindfulness! You have cultivated awareness. Marike calls this the completion of one bicep curl. Next, return to your breath, your mind wanders again, you notice, and you bring your attention back to your breath. Two bicep curls. To transfer this “mind practice” into daily life, think about when you are talking with someone, and you become

distracted. “You notice when your mind wanders or when you judge. A regular mindfulness practice helps you develop a greater strength of muscle in the brain to go, ‘Oh, come back and listen … listen to them, hear them.” A few days after we speak, Marike sends me Kent Nerburn’s poignant poem about a mindful New York taxi driver. I thank her, saying it has left me in tears and I am stopping to have a cup of tea. She writes

struggled with this myself. I broke my elbow in handstand. I’ve had lots of messages from the universe telling me to sit and stop striving.” To begin a mindfulness practice, we’re encouraged to build our muscle of awareness, or as Marike describes, “It’s building the bicep muscle in the brain.” Begin with breath awareness. Then, your brain might notice something, like a tree. Experience the breath. Your mind might

august/september 2016

“Shakti says the practice also involves noticing when judgement arises which provides objectivity and allows us to step back. “We feel lighter and happier and our nervous system calms.”



Michael Shaw back: “Enjoy your tea. As Thich Nhat Hanh says, ‘Drink your tea slowly and reverently, as if it is the axis on which the world Earth revolves – slowly, evenly, without rushing toward the future.” Serenely, I sip my chai, inspired by Marike’s message and wondering if her kindness is what meditators are trying to convey when they discuss living authentically. Byron Bay’s Melli O’Brien, aka Mrs Mindfulness, believes mindfulness

is a “radical act of intelligence and love towards yourself and the planet” and authenticity is essential. “Living mindfully to me means living authentically,” Melli says. “When I say authentic, I mean being willing to be vulnerable and real with what’s going on for us with other human beings. It’s very intimate; everybody has a fear they’re not worthy or won’t be loved. Mindfulness opens a space where there’s a way of being in touch with who I am so that

even when I have those fears, mostly I can still turn up as an authentic person. The preciousness of that is I live a life that’s true to me and when I connect with others, it’s a real connection. I really crave that; I think most of us do.” Melli incorporates plenty of yoga in her mindfulness teachings and she also specialises in immersion retreats. She is responsible for the internationally acclaimed Mindfulness Summit, a not-forprofit project that last year gathered more than 40 experts worldwide – including Jon Kabat-Zinn, Jack Kornfield, and Susan Albers – for a series of online interviews, teachings and practice sessions. So far, more than 250,000 people have taken part. I am curious. Melli’s life is overflowing with meditative devotion, so who or what inspired her? She explains that she used to listen to the elderly residents in the nursing home where she worked as they recollected what had really made them happy. “The message was that shuffling around the external circumstances of your life does not give you what you ultimately want, which is a lasting sense of fulfilment and wholeness. It can give you pleasure, but the core essence was that a life fully lived is a life where you realise the little moments aren’t little. There’s no such thing as a mundane moment. “Don’t spend your life waiting for the big thing to happen. Make the most of what’s here now because this is it, this is life, and it passes you by so fast, so don’t waste it. When some of the elderly people knew they were nearing death, they would say, ‘Oh, all the things I thought mattered, they don’t really matter. All that matters is being fully alive and being fully who you are.’ That was it.” Northern NSW mindfulness trainer, educator and yoga teacher Shakti Burke says a mindfulness approach will not appear magically, but setting daily intentions can help introduce mindfulness to your routine. Shakti teaches the three reliable anchors of mindfulness: body (bringing awareness into your body), breath (connecting with your breath) and senses (noticing immediately what is in front of you). These, she says, “provide a safe haven when we’re blown about by the wind of mindlessness”. She says one useful technique is to walk more mindfully. Another is to notice when your breath becomes short or you sense stress creeping in.“Use this as a trigger to slow and deepen your breath and start to relax your body. Each time you feel that trigger, then immediately slow the breath


august/september 2016

“Everyone can meditate because whatever comes is part of the meditation. You cannot get a meditation wrong.”

Shakti Burke

them how it can be a benefit clinically with patients, especially those suffering anxiety, depression, chronic pain, or coping with major illnesses. Outside the medical world, he believes society would prosper if more people meditated, were exposed to less screen time, and consciously enjoyed more meal times together. “The informal practice of mindfulness is being present and attentive while we’re going about our day-to-day life. There’s not a lot of point in being mindful for 5, 10, 20 or 40 minutes in the day and then being unmindful for the other 23 hours.” Mindfulness, he explains, can also improve our relationships with those around us because we learn to be aware and notice as reactions arise inside us. “In that moment between the reaction and as it’s arising – before it’s expressed – that’s the window of opportunity that opens up if there’s awareness. We are then able to choose how we respond,” he says. “Today, we’re very removed from ourselves, not connected and easily distracted with who and where we are. We are always anticipating the future or regretting or retreating from a past … we’ve forgotten how to be present.” If we have forgotten how to be present – as a society or as calm-seeking individuals – what should we do? I pursue the help of Justine Buckley – Gestalt psychotherapist, counsellor, and expert in Buddhist psychology and mindfulness – from the Mudita Institute and Health Clinic in Mullumbimby. I arrive on her doorstep late, frazzled and mentally scattered. She suggests we meditate. Her voice, as it guides my messy inner ramblings towards some sense of unity, is gentle. She’s leading me easily from dispersed to gathered, disordered to unified … she is a very welcome mental chaperone. When we talk, Justine offers insights and wisdom in a way that makes so much sense. Emanating compassion, she says, “Our number one port of call is to be kind to ourselves.” Often, when we tap into that kindness, creating a safe space, all the “broken” parts of ourselves – just like distressed children – come forward. These are all our emotions that have been starved of a kind atmosphere and the rush of emotion can be overwhelming for a person because these feelings may have been suppressed for many years. Justine says that to help people who have faced trauma, difficult emotions can be looked at, mindfully, “bit by bit, as we would digest a big meal”.

Marike Knight

august/september 2016

and relax the body and make that a habitual reaction. Rather than fleeing from that stress, you’re welcoming it with the appropriate response, which is releasing the breath, maybe self-empathy, and relaxing the body.” Shakti says the practice also involves noticing when judgement arises which provides objectivity and allows us to step back. “We feel lighter and happier and our nervous system calms.” The importance of non-judgement, including not judging yourself, is paramount. Many of us would even default to judging our own practice of non-judgement. Mindfulness meditator and educator Michael Shaw says we put a lot of pressure on ourselves, but the reality is, “Everyone can meditate because whatever comes is part of the meditation. You cannot get a meditation wrong.” Michael was inspired when a former teacher told him, “You can’t always have the meditation you want, but you can always have the meditation you’re having.” Michael is the director of Inside Out Ed, an anti-bullying program based in Melbourne which uses mindfulness as its main tool, and he teaches mindfulness classes at Yoga by Nature in Brunswick Heads. He says the main obstacle to meditating is a belief we can’t do it. “What confronts us first in meditation is that in the act of closing our eyes and paying attention, we meet the contents of our minds and the sensations in our bodies without our usual and endless distractions. When we recognise how much is going on in our minds and bodies, we can feel confronted and perhaps even failed in our attempts. It’s important to be compassionate to this as part of the human condition.” Practicing compassion to ourselves and others is central to living mindfully. It’s also imperative when recognising the burden of our busy lives and therefore is a vital part of managing, maintaining and contributing to our overall health. Doctors worldwide are becoming more familiar with the techniques of mindfulness, not only as a prescription for their patients, but also as a method of self-care. Associate professor and senior lecturer at Monash University’s Department of General Practice, Dr Craig Hassed, is passionate about the benefits of mindfulness to our personal health and the health of our relationships. Dr Hassed, (who has written ample books on the subject including The Mindful Home, Mindfulness for Life, and New Frontiers in Medicine) urges doctors to use mindfulness to manage their own stress and teaches



Doko Hatchett – mindfulness teacher, zen master and founder of Mudita Institute – says mindfulness holds the key to the artful precision required to understand and refine our lives. “It is the art of remembering to hold something steady enough, for long enough, and in such a way, that causes concentration, insight, and wisdom to flourish.” Doko teaches that we’re not developing mindfulness and concentration to escape from life, we are developing concentration to ‘end’ our meeting of life unskillfully. Justine explains that mindfulness should be practiced in the good times to develop qualities which can then show up for you when you need them. Otherwise, she says, we’re at the mercy of habitual or conditioned responses and ways of thinking, reacting and behaving. “Essentially a mindfulness practice is not separate to our daily life; it’s embedded in our daily life. It is our daily life. It’s a practice of giving our best attention, bringing as much of our energy to this present moment that we can muster.” For example, if we feel anxious, she says, we can say “hello” to our anxiety and ask it how we can help, ask our anxiety what it needs. “We start by bringing non-panic to that situation. Anxiety is going to arise, you can’t help it … here it is … but I do have a choice about how to respond. If I’m busy and in my habitual flow, I have no awareness, and without awareness I have no choice in how I’m going to respond helpfully to that emotion.

Further information:;;;;;;;


august/september 2016

Justine Buckley

“Your mind is like a wild horse, and if it’s not trained, it does gallop and we’ve got no control over where it gallops and where our attention goes, and it will fall into habitual patterns … in Buddhism we would say anger or ignorance. Our attention is often obsessed with our problems and sorting our problems. With mindfulness, we’re calming things down, by stepping out of the problem-solution dynamic.” Justine describes the Buddhist term, kalyanamitta, which means “our lovely friends”. She says, “It’s important to be surrounded by lovely friends externally, but we also need to look after the good friends inside us. We’re used to bumping into the not-so-lovely friends inside us like our pain, our trauma, our anger, grief, aggression, impatience, and our unkindness to ourselves. “Through mindfulness, we’re wanting to water and pay attention to the good friends inside us such as goodwill to ourselves, our equanimity, and our willingness to give our best self to a situation, to help a situation, rather than asking why, which brings more stress and winds us tightly.” However mindfulness, Justine says, is not a cold mental exercise. “It’s a whole being’s response to this life we’ve been given. It’s very heartfelt. I have faith in mindfulness and self-compassion. It’s delightful to sit back and see, wow, if we do these things, if we put our attention to developing warmth and patience with ourselves, the world is transformed.” The day after my time with Justine, I practice early-morning yoga with two friends at the top of a rugged beach headland. As we move through our sequence, we see a pod of northbound humpback whales. Their presence is breathtaking and my mind is suspended in a moment of wonder. I feel calm. I breathe. Then my mental chatter returns. The whales are a tribe, faithfully shepherding their young on an annual pilgrimage. I notice my thoughts. I return to the breath. My mind is active yet not invasive. The whales are guiding each other to warmer waters. I see the majestic underbelly of one of the pod’s pathfinders as he breaches straight ahead. I notice, I breathe. I lap up the warmth of a magnificent sunrise and am intensely grateful for an inner sensation of awareness … of spiritual guidance … aglow in my heart.

MINDFUL inspirations … Tips for mindfulness from Gestalt psychotherapist and counsellor, Justine Buckley, of the Mudita Institute. 1. Approach the study of your own being with the same sense of wonder you would approach any miracle of nature. 2. Attitude is everything. Kind or unkind? Patient or impatient? Right now, how am I being as I go about this activity? Check in with yourself. 3. When stressed or rushing, we don’t remember our wisdom. Know this and invest in the causes and conditions that help your subtle mental qualities return to awareness. Patiently turn your attention to slowing down, tending your stress kindly. All your good sense and sanity will come flooding back. 4. Relax. Relax. Relax. Mindfulness is a practice that cultivates a certain skill set. Like learning any new set of skills, create a learning environment for yourself by remaining light-hearted. Have fun and loosen up. 5. Stop and take two deep breaths between each email or text. Simple acts like this slow down the momentum of the mind that gathers throughout the day. 6. Don’t make a fuss. Everything can be here. Start with an open-door policy for your feelings and thoughts. First, they exist. Now, how can we help? 7. Feelings and actions rarely align. We are completely free to act regardless of how we are feeling. Get on with actions that matter. I can still offer someone a cup of tea even if I’m feeling down. That feeling can’t actually stop me doing one single thing!

Mindfulness trainer and educator, Shakti Burke’s mindfulness tips. 1. As soon as you feel or notice stress arising, deliberately slow and deepen your breath and relax your body. Make it a habit.

Justine Buckley’s favourite inspiration mindfulness quote! Your worst enemy cannot harm you As much as your own thoughts, unguarded. But once mastered, No one can help you as much, Not even your father or mother.  - Gautama Buddha

4. The thoughts we don’t see are the ones that control us. Mindfulness is noticing whatever thoughts are occupying the mind. It requires we step back and witness our inner stories, gaining objectivity by knowing, “I am not my thoughts, and I don’t have to take them so seriously.” 5. Think of the day as starting the night before. Ten minutes of calm breathing or body relaxing before bed will enhance a good night’s sleep, setting you up for a favourable next day. 6. Our first moments of waking are a potent time. Maximise the opportunity by setting your positive intentions for the day. Enjoy the spacious mind of waking; avoid cluttering it with detail. Delay social media or emails for as long as possible.

august/september 2016

3. Savour enjoyable experiences. Savouring will rebalance the brain’s negativity bias and deliver an enhanced impact of life’s special, and often ordinary, moments.

2. When you feel pressured or panicky, immediately make contact with your body, your breath, or one of your senses. Body, breath, and senses are always in the present moment but the mind is not: this is where the trouble starts!




august/september 2016



IMAGINE WADING THROUGH A RIVER choked with mud and fallen branches. For many of us, this is how reaching toward our life goals can feel. We get blocked by dead-end career paths, robotic daily routines, or too much drama in our relationships and we feel stranded, without the momentum to make change. That’s because we can’t flow toward the life we want until the debris is cleared. To demolish that dam you need creativity, the power to turn dormant, dusty thoughts and dreams into actions and realities, and to find clever solutions to relationships, work, and other life challenges. So how do you tap into that truly transformative, but often elusive, energy of creativity? Via the chakras, first mentioned thousands of years ago in sacred Hindu texts called the Upanishads. Described as interconnected nodes within the subtle-energy body, the chakras run along your spine and essentially map to your endocrine and hormonal systems. It is the second chakra, svadhisthana chakra, that holds the key to unlocking and harnessing the energy you need to be innovative and to make change. Energetically, the second chakra rules creativity, emotion, joy, enthusiasm, and sensuality. Physically, it’s located near your sacrum and hips, below your navel, and is said to be the seat of your reproductive organs. When svadhisthana energy is in balance – not too intense and not too laidback – you can access feelings of abundance, joy, and pleasure, and clear the way for creative energy to flow freely. However, when svadhisthana is blocked, by emotional trauma or chronic stress, for example, you are unable to connect with your passions. You also tend to try to control everything, and your life might lack zest. In addition to feeling like you’re in a rut, you might be unable to connect intimately or embrace deep self-love, explains Christiane Northrup, MD, a board-certified OB/ GYN and author of Women’s Bodies, Women’s

Wisdom, a woman-centred book about the unity of mind, body, emotions, and spirit. Physically, the body can manifest these shackled emotions as unexplained lower-back pain, tight hips, sexual-organ dysfunction, and reproductive challenges.

“If your second chakra is balanced, it is much easier to go into the world and create the life of your dreams.” Unfortunately, our modern, predominantly desk- and car-bound lives can exacerbate imbalance in the second chakra. We sit more – and for longer periods – than ever, resulting in restricted (and sometimes weakened) hips that inhibit the second chakra’s creative energies. To that end, one of the most accessible ways to undo these restrictions and find second-chakra balance is through asana. Yoga’s physical postures allow prana (or life-giving breath) to flow, activating and directing energy appropriately, according to yogic philosophy. “A hip-focused yoga practice can release discomfort and help you look at everything as an opportunity,” says Mary Beth LaRue, a Los Angeles-based yoga teacher and co-founder of Rock Your Bliss, a yoga-inspired coaching business that helps people craft creative lives. “Ultimately, hip-opening asanas teach you to loosen your grip on life and let things ebb and flow. And finding a sense of fluidity in your dayto-day life transforms all of your relationships, including your relationship with yourself.” Try the hip-opening sequence on the following pages, designed to help you spark svadhisthana and tap into your creative potential. “If your second chakra is balanced, it is much easier to go into the world and create the life of your dreams,” says Northrup.

Kneel and slide a block between your heels, so that the short edges of the block centre on your ankles; sit back and press the tops of your feet and toenails evenly into the ground. Now sit tall, lengthening the crown of your head upward. Make sure the block evenly supports both sitting bones. Place your hands on your thighs or over your belly as you roll your shoulder heads back, then make your belly round with each full inhale. After a few breaths, start to cultivate Ujjayi Pranayama (Victorious Breath) by sweeping your breath along the back of your throat as you inhale and exhale through the nose. Stay here for 2 to 3 minutes. By beginning in this posture, you set a grounding tone for your practice.

2. Hip circles From Virasana, walk your hands forward into Tabletop, with your knees under your hips, and your wrists under your shoulders. Make small circles with your hips, warming up the spine and inviting a sense of fluidity. As you grow warmer, you can expand your circles to the point of melting all the way back into Balasana (Child’s Pose) for a few breaths. Spend at least 1 minute circling in each direction. When you have finished, lift your hips back into Adho Mukha Svanasana (Downward-Facing Dog Pose).

3. Anjaneyasana (Low Lunge) From Down Dog, step your right foot toward your right thumb tip and set your back knee on the mat. Press the top of your foot firmly into the mat as you lengthen your tailbone toward your mat and draw your lower belly in. Make sure your front knee doesn’t drift past your front ankle. Extend your arms alongside your ears. Interlace all but your index fingers, and press up through your palms, drawing your shoulders away from your ears. Bring your drishti, or gaze, up as you lift from your sternum and breathe underneath your collarbones. Firmly draw your hips in toward your midline as you grow tall through the sides of your waist and up through your index fingers. Hold for 1 minute.



1. Virasana (Hero Pose), with a block




When the second chakra is balanced, you can meet challenges with curiosity and playfulness, rather than letting your emotions carry you away or, alternatively, experiencing a knee-jerk reaction of shutting down or becoming defensive. Because most of us suffer from tight hips, this practice focuses on opening the physical seat of the second chakra. LaRue warns that a hip-opening practice can make us feel vulnerable. If that applies to you, bring your awareness to your breath to find a grounding sense of stability as you practice.

With the following 11 poses, LaRue creates a safe space for you to step into your potential. â&#x20AC;&#x153;Pay attention as you move through this sequence to see where you encounter resistance, then use your breath to soften that resistance,â&#x20AC;? says LaRue. Find a distraction-free space outdoors or in your home and set an intention for your practice, something that either reminds you of your life goals or inspires you to reach for them. Encourage yourself to move creatively or intuitively, which may bring about a more open-minded way of being. Then, see how this sense of fluidity travels with you off the mat.


august/september 2016



4. Ardha Hanumanasana (Half Monkey god Pose, a.k.a. Half Splits)




august/september 2016

From Low Lunge, lower your hands to either side of your right foot and shift back, straightening your right leg and flexing your right foot. Lengthen your heart forward on the inhale and fold on the exhale; if you feel your lower back rounding during this action, slide blocks underneath your palms or tent your fingertips. Move with the breath, playing with a wavelike movement of the upper body for 10 to 12 breaths. Then exhale to press back to Down Dog, and take Low Lunge and Half Splits on the left side. Finish in Down Dog.



5. Utkata Konasana (Goddess Pose)

6. Virabhadrasana II (Warrior Pose II)

From Down Dog, come to standing and bring your feet one leg’s distance apart; spin your legs and toes out about 45 degrees. Bend your knees deeply to create a 90-degree angle between your quads and shins, and press your knees open so they align directly with the centre of your feet. Draw your lower belly in and your tailbone down. Position your torso right over your pelvis as you reach the crown of your head toward the sky. Place your palms together at your heart in Anjali Mudra (Salutation Seal). Try to hold this posture for 1 minute; while you breathe here, find organic movement as you shift slightly from side to side, or even forward and back, grounding through your heels and toes.

From Goddess, turn your hips to the right as you spin your back heel and plant it flat on the mat, parallel to the short edge of your mat or with left toes turned in just slightly. Line up your front heel with the arch of your back foot. Extend evenly through both arms and hands. Direct your gaze over your right middle finger.Move your right knee directly over your right ankle, aligning your knee in the direction of your second and third toes. Breathe for 6 to 8 full cycles. As you lunge forward in this powerful standing posture, remain receptive to all that’s occurring within you. Allow sensations, thoughts, and emotions to move through you with ease by simply reminding yourself that each experience is impermanent.

7. Viparita Virabhadrasana (Reverse Warrior Pose)


august/september 2016

Keep your legs just as they are in Warrior II, but flip your right palm up and begin to stretch back, reversing your Warrior as you slide your left hand down your back leg. Open into a deep sidebend. Aim for a 90-degree angle between your right shin and quad, working your thigh toward parallel with your mat. At the same time, create a softer shape through your upper body. Let go of the idea that this needs to a be a ‘perfect’ posture and instead feel into the shape, making any needed intuitive or creative adjustments. Hold for 6 to 8 breaths. Come back to Goddess, then repeat Warrior II and Reverse Warrior on the left side. Finish in Goddess.




While most of us suffer from tight hips, it’s not unheard of to have hips that are too loose. To harness the second chakra’s power, you need both physical openness to unlock creativity, and structure to give that creativity direction. How you feel in your hips is a good indication of how balanced your second chakra is: Expansive freedom of movement (think knees all the way to the floor in Supta Baddha Konasana [Reclining Bound Angle Pose]) can signal that svadhisthana energy is unbridled and overly wild. In this case, you may notice that you’re addicted to turbulent and unhealthy relationships, or experience jealousy, emotional outbursts, and unfulfilling, confusing lust.



To counter this energy, add more poses like Low Lunge, with an emphasis on drawing in, containing, and stabilizing the hips. Focus on grounding with each inhale, engaging your abductors (outer-thigh muscles), hugging in toward your midline with your adductors (inner-thigh muscles), and lifting your pelvic floor to support the lower back. This will give the second chakra a clear, constructive way to express your true self, explains LaRue.


august/september 2016



8. Prasarita Padottanasana C (Wide-Legged standing Forward Bend C) From Goddess Pose, straighten your legs and turn your toes forward; interlace the fingers behind your back. Press down firmly through the fronts of your heels and lift your kneecaps, firming your thighs as you slowly fold forward and maybe bring the crown of your head to the floor. Shift your weight slightly forward, aligning your hips over your heels. As you open your hips, think about engaging and lifting the pelvic floor, finding balance in your second chakra between maintaining structure and letting go. Stay here using Ujjayi breath for 1 minute. When you’re done, pivot on your feet, coming into Low Lunge with your right foot forward; step back to Down Dog.

9. Mandukasana (Frog Pose) From Down Dog, come to Tabletop, then begin to move your knees away from one another. As you do, make sure your feet stay in line with your knees, so that your shins and quads form a 90-degree angle. Flex your feet and press through your heels to protect your knees. Slide down to your forearms with your palms together and begin to gradually press your hips back toward your heels. Feel free to use a blanket underneath your knees for comfort. Stay for 1 minute, breathing deeply. Then press back to Child’s Pose for 1 minute before rolling up to seated. This intense hip-opening posture can often stir up emotions, so be extra generous with your breath, using it as a tool to ground you by drawing out your exhales a count or two longer than your inhales.

10. Paschimottanasana (Seated Forward Bend) Sit with your legs extended and rock side to side, rooting through your sitting bones. Stretch your arms upward, palms facing each other. Use your full inhale to lengthen your fingertips upward and create more space through your torso, and then use your full exhale to fold forward. Catch the outer edges of your feet or calves with your hands and lengthen your spine. Inhale to actively firm your legs, flex your feet, and draw your torso forward; exhale through the mouth to relax your arms alongside your legs and round forward with a soft bend to your knees. Take 6 to 8 cycles of breath. After so much hip opening, enjoy this deep, grounding stretch through your hamstrings, flexing your toes back to feel into your calves and Achilles. Inhale to roll up slowly.

11. Supta Baddha Konasana (Reclining Bound Angle Pose) Make your way onto your back. Bend your knees and bring the soles of your feet together. Let you knees release toward the floor, placing a block under each knee for support. Place your palms on your belly. As you close your eyes, slow your breath and give yourself these last couple of minutes to relax and feel the effort of your practice. Infuse your breath with a sense of intention, feeling into the spaciousness you’ve cultivated in your hips. Meditate on how you can step off your mat and approach your day with creative energy and an open mind.

Our Pros Teacher and model Mary Beth LaRue is a Los Angeles-based yoga instructor and life-design coach. She loves riding her bike, scribbling ideas over coffee, and taking long road trips with her family (including her English bulldog, Rosy). Inspired by her teachers Schuyler Grant, Elena Brower, and Kia Miller, LaRue has been teaching yoga for more than eight years, helping others connect to their inner bliss. She co-founded Rock Your Bliss, a yoga-inspired coaching company that helps clients “make shift happen”. Learn more at Writer Christine Chen is the author of Happy-Go-Yoga: Simple Poses to Relieve Pain, Reduce Stress, and Add Joy and a teacher at Laughing Lotus Yoga Center in New York City. She has studied with Cyndi Lee and Dana Flynn. Learn more at

INSPYA Yoga Teacher Training Byron Bay February 6 – March 3, 2017

Lance Schuler (Principal teacher)

This Level 1 Teacher Training Course has been designed, refined and successfully implemented around the globe over the past 10 years. INSPYA Yoga has trained over 1500 yoga teachers worldwide. We are catering to those aspiring yoga practitioners who wish to establish a sound and professional foundation as a yoga instructor that has both heart and an international reputation.

This course is 200 contact-hour program and has a dual certification process: 1. RYT-200 Yoga Alliance 200-hour Accreditation 2. INSPYA Yoga Certificate 200-hour Accreditation The diversity of the teacher-trainers and the international experience of the INSPYA-Team create a platform of learning with such depth and excellence for a training that excels in every component. All of our teachers have been practicing yoga for 18 years or more, and have taught on teacher training programs for at least 10 years. Our course-materials are also a stand out, featuring around 750 pages all up (Asana + Philosophy + Pranayama + Anatomy). This teacher training will be held at INSPYA Yoga’s home, only a few kilometres from Byron Bay. Our awe-inspiring property hosts a fully equipped yoga studio, which opens out to lush gardens, abundant in seasonal organic fruit and vegetables. Welcome to the INSPYA-family! Venue: Lot 1 Natural Lane, Broken Head

For further details, please visit our website: Or contact Ella directly: 0431320090 |


creativity By Sally Wadyka


IT’S ALL TOO EASY to find yourself on autopilot, simply going through the same-old motions: work, eat, yoga, sleep, repeat. And while sometimes sticking to your routine is a good thing – like showering every morning, without which you might start to lose friends! – it can also make your life (and, let’s face it, you) a bit boring. This is why there are tremendous benefits to stepping outside your go-to box, whether that box includes eating the same bowl of porridge every morning or going to the same yoga class every other night. The path to your escape: tapping your creativity. Now, before you start having flashbacks to those miserable, parent-mandated clarinet lessons of your childhood, take a big breath. We’re not suggesting you need to develop the musical skills of Mozart, write the next great novel, or innovate a best-selling app. Rediscovering the creative genius inside you is actually much simpler than all of that. “We all have many seeds of creativity in us,” says Gail Brenner, PhD, author of The End of Self-Help: Discovering Peace and Happiness Right at the Heart of Your Messy, Scary, Brilliant Life. “We just have to make the space for them to come through and flourish.” Of course, our yoga and meditation practices can help us do that. Read on for expert advice, techniques, and more to help you step fully into your creative flow.


august/september 2016

Even when life is going well, you can still become mired in daily patterns that start to feel uninspiring at best, and draining at worst. Why not break out of your comfort zone and discover how much richer life can be? Here’s everything you need to unleash your inner passions, launch your creative inspirations, and unlock your brain’s potential.


august/september 2016

Not sure exactly how dusting off your old guitar or buying a blank canvas and some paint is anything more than a distraction? Theo Tsaousides, PhD, a neuropsychologist and author of Brainblocks: Overcoming the 7 Hidden Barriers to Success, says creative ventures like these actually prompt our brains to produce and combine ideas, making us more likely to adapt, change, and grow in other aspects of our lives. “Creativity is the key that unlocks our brain’s potential,” he says. “In fact, when we don’t allow our brains to think creatively, we court a variety of problems that can affect everything from how productive we are to how much enjoyment and satisfaction we get out of our lives.” By letting your brain go freestyle, you could:


Ease anxiety. When we become overwhelmed with worry, it’s often because we fear one particular outcome, says Tsaousides. But if you’re able to imagine alternative scenarios, it helps to put your mind at ease.

Boost productivity. Creativity involves taking risks – and, often, failing at what you set out to do. However, allowing yourself the freedom to try and to fail can help you discover what doesn’t work, which also shines a light on what does work, ultimately leading you to greater success. And that can fuel your hunger for more success, which in turn increases your productivity, says Tsaousides.


august/september 2016

Combat depression. Consider the nature of depression, a condition that the Australian initiative Beyond Blue reports is the leading cause of disability worldwide. Beyond Blue states that in Australia alone, it’s estimated that 45% of people will experience a mental health condition during their lifetime. Depression also affects at least 16 million Americans at some point in their lives, according to the National Alliance on Mental Illness. Depression often involves looking at the world through a glass darkly but being unable to change that perspective, says Tsaousides. “But if you’re in the habit of thinking creatively and coming up with options for solving problems, it can lead to a sense of hopefulness that can help stave off feelings of depression,” he says.

Take the (mental) road less travelled We all have ways in which we think of ourselves – and ways in which we believe others define us: smart, athletic, type A, scatterbrained. “We get so attached to these labels that it can be incredibly difficult to do something outside of them,” says Tsaousides. In the Yoga Sutras, these patterns are called samskaras – mental and emotional habits through which we continuously cycle. Repeating our samskaras only reinforces them, creating little ‘grooves’ of thought and feeling that become our go-to patterns. Yet it is possible to steer out of these negative grooves, says Brenner, by reframing how we view the world, our relationships, and – perhaps most importantly – ourselves. Try these expert-approved exercises to help you find freedom from the negative samskaras that might be hindering your realisation of a more fulfilled self.

Sit with yourself. All too often, we’ll exercise or attend yoga class just for the physical benefits or to connect with friends, which is great. But it’s also important to carve out time for quiet reflection, whether that’s sitting down to meditate every morning or simply having a cup of tea each night in relative silence. “Collaborative thinking and community support are great ways to help fuel your creativity and move you in a positive direction, but in order to implement changes, you need to get quiet so you can process that input and determine your next best steps,” says Christine Whelan, PhD, a professor at the School of Human Ecology at the University of Wisconsin-Madison.

Make small changes. You don’t have to spend a lot of money on a new habit or do a complete life turnaround – say, by quitting your job or moving across the country – in order to tap into new thoughts and ideas. “Start by trying something as innocuous as driving a different route to work or mixing up your usual breakfast menu,” says Tsaousides. Yes, even such seemingly minor changes can help train your brain to be open to – and get ready for – bigger shifts. It’s like building up your tolerance to change so that when something big comes along, you can handle it with ease, he says.

Get comfy with discomfort. Part of the work of shedding old patterns involves embracing the fact that you might feel awkward or even slightly miserable in your new, unfamiliar world. The best way to practice this acceptance is to repeatedly

“We get used to our usual thought patterns and feelings, but it’s important to understand that staying in them is a choice,” says Brenner. So, recognise whatever your storyline is and become more aware of it – ideally, when you’re playing it on repeat in your mind. Maybe you habitually beat yourself up after receiving constructive criticism from your co-workers or boss and tell yourself you’re not smart enough to do a great job. Or perhaps you have a long to-do list but can’t seem to get started because you’ve failed to complete those tasks in the past – so why would this time be any different? Simply looking at the confines of your typical thoughts and behaviours will make you more likely to see their limits, and in so doing, come to recognise that other options are always available. “When you realise your

self-imposed boundaries, that’s when you can work toward making a change,” says Brenner.

august/september 2016

Realise that your ‘rules’ can be the exception.



Repack your baggage. “Life is a journey, and the stuff you needed in your bag to get to where you are now may not be the stuff you need on the journey going forward,” says Whelan. That means it’s time to dump it all out and really assess what’s there: material possessions, your friends, your emotions, your job, and so on. Then, ask yourself: “What’s serving me and what’s not?” And: “What’s helping me break free of my negative samskaras and strengthen the positive ones?” Once you have assessed everything in front of you, you’ll be in a better position to decide what stays and what goes.

suprising ways to spur innovation august/september 2016




Turns out that mundane tasks may not be as useless as you might think: In one recent study, participants who were assigned to copy numbers out of a phone directory for 15 minutes (yawn!) were more creative on the next task (coming up with new uses for a pair of Styrofoam cups) than people who went straight to the cup challenge.


Leave your desk messy

Finally, a good excuse not to tidy up! A study at the University of Minnesota found that people forced to work in messy offices came up with more creative and interesting ideas than those in neater spaces.

two Do a quick body scan.

and soy and seeds and any other food that contains high levels of tyrosine, an amino acid that is assumed to increase your ability to think harder and more creatively, reports a study in the Journal Psychological Research.

Let yourself be bored

1 There’s a reason you come up with your best ideas while you’re exercising: going for a casual walk fosters more creative thinking than sitting, according to a Stanford University study. Experts think it’s because walking makes the heart pump more quickly, which circulates more fresh, oxygenated (read: energising) blood to all your organs, including your brain.

Eat more fruit …

This style of meditation is more than simply relaxing; it can also help you tap your creativity to solve problems. One study published in the journal Mindfulness found that a meditation practice during which participants were receptive to every thought and sensation in their body made them better at divergent thinking – the creative process of coming up with numerous possible solutions to a problem – than when their meditation involved focusing on a single thought, mantra, or object.

5 Travel can be a wonderful way to enhance your creativity, according to research by Adam Galinsky, PhD, a professor at Columbia Business School, especially when you immerse yourself in the local culture (rather than, say, opting for the all-inclusive beach resort). Galinsky has found that foreign travel in particular boosts the flexibility of your thinking, sparking new ideas.

Start doodling


Next time you’re stuck in a long meeting, pick up your pen and go to town in the margins of the paper in front of you. Doodling improves your focus and memory, according to research published in the journal Applied Cognitive Psychology, and can also fire up your creative juices, solidify ideas, and inspire new notions.


expose yourself to situations or ideas that don’t feel easy. For example, you might volunteer to go first when presenting ideas at a work meeting even though you hate public speaking or fear that your co-workers will judge you. Or you could say “yes” when your best friend invites you to their favourite Saturdaymorning dance class instead of going to your usual yoga class. When you feel uncomfortable or a little out of your element, remind yourself that your efforts are ultimately broadening your current comfort zone, outside of which new ideas await.

Creativity flows most readily when there is space, time, and consistency, which is what meditation helps us achieve, making it a wonderful tool for tapping our inner creative genius, says Elena Brower, a yoga and meditation teacher in New York City and co-author of Art of Attention. “Our privilege as practitioners of yoga and meditation is to consciously create that space and time in which to dissolve limitations and receive our creative inspiration,” she says. Try her meditation below, designed to help you move beyond your usual boundaries and open yourself up to new and different possibilities. “This meditation is a simple exploration that connects you to the central channel of your body, where creativity lives and where confidence and clarity can arise,” says Brower. • Begin by sitting comfortably, hips elevated higher than your knees. Inhale into both nostrils, all the way down into your belly. Feel light descending as you breathe in. Exhale up from your belly and out through your nostrils, and feel light rising as you breathe out. • Next, add the elements of receptivity and listening through a simple mudra and affirmation to enhance your creative clarity. Place your hands into the shape of a bowl in front of your heart space, with your pinkies touching, palms facing up. • Breathe deeply into your belly through your nostrils and feel a quality of receiving in your hands. Invite the source of your creativity into your physical body, noticing any thoughts or sensations as they arise. Welcome your breathing and watch it become longer, steadier, and more patient with each successive inhale and exhale. As you find more stability in both your breath and your body, you produce rich soil in which to place the seeds of your creativity. Breathe long and fully for 3 to 11 minutes, your choice. • To end, imagine you’re moving light all the way down into your belly, and bring your hands to prayer (Anjali Mudra) in front of your heart. Exhale up from your belly and out through your nostrils, drawing your navel centre back toward your spine, imagining light rising and emanating brightly throughout your being and into the space around you.

4 D AY Q U E E N S L A N D R E T R E AT The Haven, Emu Park, Qld Thurs 29 Sept ( 4 pm ) - Tues 4 Oct ( 10 am ) Immerse yourself in 4 days of yoga, meditation, delicious vegetarian food and the beautiful natural surroundings of Emu Park. Spacious, fully catered accommodation only 3 minutes walk to the beach. An ideal environment to engage fully with your yoga practice and restore your inner balance. Single Room - $1,150 Single en Suite - $1,250 Twin/Double en Suite - $1,030 (per person) Three Share - $855 ( per person ) Sunset Sail ( Optional ) - $55 Price includes 5 nights accommodation, all meals, airport transfers, restorative yoga class on arrival, 4 days Iyengar yoga tuition with 3 classes a day pranayama, asana and inversions - and an optional teaching workshop. *** Led by Linda Apps, JI3 qualified Iyengar Yoga teacher with 25 years experience ***



Tel: 02 9550 9155


30 minutes

FRITTATA This Italian egg dish is so much more than just an omelet CREAMED CORN, CHARD, AND RED POTATO FRIT TATA WITH JAL APEÑOS SERVES 8 | 30 MINUTES OR LESS

Sweet corn and spicy jalapeños add Southwestern flavour to this spuds-and-greens skillet supper. 6 ¼ 2 ½ 1 1½ ½ 1 50

large eggs cup plus 1 Tbs. of skim or low-fat milk Tbs. olive oil, divided cup chopped onion large red potato (350 grams), halved and chopped into thin slices cups yellow corn kernels, divided jalapeño chili, thinly sliced cup torn spinach grams ricotta, crumbled (1⁄3 cup)

1 Set oven rack in top third of oven; preheat oven to 200°C.

august/september 2016

2 Whisk eggs with 1 Tbs. skim milk, and season with salt, if desired. Set aside.


3 Heat 1 Tbs. oil in large ovenproof skillet over medium heat. Add onion, and sauté 1 minute. Increase heat to medium-high, add potato, and season with salt, if desired. Cook 5 minutes, or until browned in some places and al dente, stirring occasionally. 4 Meanwhile, pulse 1 cup corn kernels and 1 tsp. jalapeño slices with remaining ¼ cup half-and-half or milk in food processor until chunky.

5 Stir creamed corn mixture and remaining ½ cup corn kernels into potato mixture; cook 1 minute. Reduce heat to medium, and stir in chard and remaining 1 Tbs. olive oil. Drizzle eggs over vegetables to coat evenly. Cook 2 minutes, shifting vegetables so that egg coats bottom of the pan and all vegetables lie flat and are at least halfway submerged by egg. Sprinkle with remaining jalapeño slices and ricotta. Bake frittata in oven 7 to 10 minutes. Cool 10 minutes before serving. PER SLICE 170 CAL; 8 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 14 G CARB; 147 MG CHOL; 119 MG SOD; 2 G FIBER; 3 G SUGARS


august/september 2016


august/september 2016



Celebrate the approach of spring with a frittata that makes the most of local squash and potatoes. We’ve called for new potatoes, but any firm “boiling” or new potato variety will work. 2 ½ 500 1¼ 1 6 ½

Tbs. olive oil, divided large red onion, thinly sliced (1 cup) grams potatoes, thinly sliced lengthwise (1 ¾ cups) cups thinly sliced zucchini (1 medium zucchini) cup thinly sliced yellow squash (1 medium squash) large eggs tsp. fresh thyme leaves, plus fresh thyme sprigs for garnish

1 Set oven rack in top third of oven; preheat oven to 200°C. 2 Heat 1 Tbs. oil in large, ovenproof skillet over medium heat. Add onion, and season with salt, if desired. Cook 4 minutes, or until softened, stirring occasionally. Add potatoes, and cook 6 minutes, or until browned in places. Increase heat to medium-high, and add zucchini, squash, and remaining 1 Tbs. oil. Cook 5 minutes, stirring occasionally. Reduce heat to medium.

3 Meanwhile, whisk eggs in medium bowl, and season with salt and pepper, if desired. Pour eggs into pan, and cook frittata 2 minutes, shifting vegetables around so that egg coats bottom of pan. Sprinkle with thyme leaves, then bake frittata 7 to 8 minutes, or until eggs are no longer runny and begin to slightly pull away from sides of skillet. Cool 2 minutes before serving. Garnish with thyme sprigs. PER SLICE 116 CAL; 6 G PROT; 7 G TOTAL FAT (2 G SAT FAT); 8 G CARB; 140 MG CHOL; 56 MG SOD; 1 G FIBER; 1 G SUGARS


Parsley, toasted garlic, and lemon bring out red cabbage’s sweeter side in this surprising frittata combination. 1 5 5 10 ½ 1

Tbs. olive oil cloves garlic, peeled and thinly sliced cups thinly sliced red cabbage large eggs cup packed Italian parsley leaves, plus more leaves for garnish small lemon, very thinly sliced Fresh mint leaves, for garnish

1 Set oven rack in top third of the oven; preheat oven to 200°C. 2 Heat oil in large, ovenproof skillet over medium heat. Add garlic, and cook 2 to 3 minutes, or until lightly toasted, stirring occasionally. Add cabbage, and season with salt and pepper, if desired. Cook 10 minutes, or until cabbage is lightly browned in places and tender.

skillet. Pour eggs into skillet, and cook frittata 2 minutes, shifting cabbage around so that egg coats bottom of pan. Arrange lemon slices over frittata. Transfer skillet to oven, and bake 12 minutes, or until eggs are fully set and begin to slightly pull away from sides of skillet. Remove from oven, and cool 2 minutes before serving. Garnish with mint and parsley leaves. PER SLICE 124 CAL; 9 G PROT; 8 G TOTAL FAT (2 G SAT FAT); 5 G CARB; 233 MG CHOL; 104 MG SOD; 1 G FIBER; 2 G SUGARS

august/september 2016

4 Stir parsley leaves into cabbage in

3 Meanwhile, whisk eggs in large bowl, and season with salt and pepper, if desired. Set aside.




Kale, mustard greens, and turnip greens can be used in place of the collards depending on which dark, leafy green looks freshest when you’re shopping. The beauty of using grape tomatoes is that they don’t leach too much liquid into the frittata batter. 10 2

large eggs tsp. finely grated Parmesan cheese, plus more for garnish 1 tsp. prepared horseradish, plus more for dolloping 2 Tbs. olive oil 4 cloves garlic, minced (1 Tbs. plus 1 tsp.) 1 small bunch kale, stems removed, leaves torn into 2-inch pieces then thinly sliced into ribbons (3 cups), plus a few ribbons for garnish 1 ¾ cups halved grape tomatoes or small cherry tomatoes, plus more for garnish 1 cup shredded low-fat mozzarella cheese

1 Set oven rack in top third of oven; preheat oven to 200°C. 2 Whisk together eggs, Parmesan, and horseradish in large

august/september 2016

bowl. Season with salt and pepper, if desired. Set aside.


3 Heat 1 Tbs. oil in large, ovenproof skillet over medium-high heat. Add garlic, and sauté 1 minute. Add kale and 1 Tbs. water, and season with salt, if desired. Sauté 2 minutes, or until kale just wilts. Add 1 ¼ cups tomatoes and cook 3 minutes, or until flesh begins to break down a little, stirring occasionally. Reduce heat to medium, and add remaining 1 Tbs. oil to skillet. Pour in eggs, drizzling over tomatoes and greens to coat evenly. Cook 2 minutes, shifting vegetables around so that egg coats bottom of pan and all vegetables lie flat and are at least halfway submerged by egg. 4 Sprinkle frittata with cheese, then scatter remaining ½ cup tomatoes cut-side up over top. Bake 8 minutes, or until top is just set and cheese is melted. Increase oven heat to broil, and broil 4 to 5 minutes, or until cheese begins to brown around edges and eggs are just starting to pull away from sides of the pan. Cool 2 minutes before garnishing with Parmesan, kale ribbons, and tomatoes. PER SLICE 176 CAL; 12 G PROT; 12 G TOTAL FAT (4 G SAT FAT); 4 G CARB; 242 MG CHOL; 199 MG SOD; <1 G FIBER; 2 G SUGARS



Ground turmeric lends a hint of Indian flavour and a rich saffron color to this cheese-free frittata. 9 1¼ 2 ½

large eggs tsp. ground turmeric Tbs. olive oil medium yellow onion, sliced into 1/2-cm half-moons 1 large red capsicum, sliced (2 cups) 1 ½ cups cooked chickpeas, or one 400 gram can chickpeas, rinsed and drained 1 packed cup baby spinach, roughly torn

1 Set oven rack in top third of oven; preheat oven to 200°C. 2 Whisk together eggs and turmeric, and

4 Bake frittata 12 minutes, or until top and center of eggs are just set. Cool 2 minutes before serving.


3 Heat oil in large, ovenproof skillet over medium-high heat. Add onion, and season with salt if desired. Sauté 2 minutes, or until onion is slightly softened. Add capsicum, and cook 4 minutes, or until it is slightly softened. Stir in chickpeas and spinach, then pour in eggs, drizzling all over vegetables and chickpeas to coat evenly. Cook 2 minutes, shifting vegetables around so that egg coats bottom of skillet and all vegetables lie flat and are at least halfway submerged by egg. Transfer to oven.

august/september 2016

Reprinted with permission from Vegetarian Times ® copyright © 2015 Cruz Bay Publishing Inc.

season with salt and pepper, if desired.



A home practice

find your courage

By Kiyomi Takahashi

IT TAKES CREATIVITY and fearlessness to adventure into our heart’s deepest desires, and this Kundalini Yoga practice passed down by Yogi Bhajan, the master of Kundalini Yoga, can help you find both. Through energetic movements that activate and strengthen the lower nerve plexus— the area below the navel that houses our digestive organs, including the “gut” we’re so often told to follow—we can move vital energy up into the heart, making us feel stabler. This is particularly helpful as we face challenges and fears around stepping into the unknown. What’s more, the meditation at the end of this practice can help you rediscover who you truly are, and support you in pursuing your deepest, most heartfelt desires. It can also prompt you to fine-tune the goals you already have, enabling you to see where tweaks are needed and helping you stay the course when distractions inevitably arise.

august/september 2016

2 Ego Eradicator


1 Run in Place

Start standing with your upper arms pulled back, forearms parallel to the ground and hands in fists facing each other. Alternating sides, lift each knee as high as possible while you punch the opposite arm forward, so that your arm reaches straight out. Move your arms forcefully forward and back. Repeat for 2 minutes.

Prep work Say or chant Ong namo guru dev (rhymes with “save”) namo three times. This means “I bow to the teacher within” and is used at the beginning of every Kundalini practice to tune in to the divinity and knowledge in each of us.

Practice tips 1. Do the poses in order, trying not to skip any. You can, however, modify any posture to accommodate injuries or your present level of strength and flexibility. 2. Start slowly, taking rests when needed and gradually building up to the time given for each pose. Between poses, pause for at least 30 to 60 seconds of rest.

Sit cross-legged and apply Jalandhara Bandha (Neck or Chin Lock). To engage the lock, lift your chest and lengthen the back of your neck so that the chin naturally drops toward the front of the neck. Curl your fingertips onto the pads of the palms, with the thumbs stretched back and aimed at each other above the head. Begin Breath of Fire: this is a rhythmic, continuous breath through the nostrils in which on each exhale you pull the navel point back and upward; breathe at roughly 40 to 60 breaths per minute to start, gradually increasing the speed as you feel ready. To end, take a big inhale; as you suspend the breath, touch your thumbs together above your head. Exhale to release your arms down and touch your fingertips to the ground.

3 Cat-Cow Pose

Come onto your hands and knees, with the hands shoulder-width apart and knees directly under the hips. For Cow, inhale as you tilt your pelvis forward, extending your spine downward and head and neck upward. For Cat, exhale as you reverse the pelvic tilt, flexing your spine up and pressing the chin to the chest. In both poses, keep the arms and legs still. Continue rhythmically alternating between both poses with powerful breathing. Repeat for 2 minutes. To end, inhale into Cow, hold, and pull your energy up the spine with Mula Bandha (Root Lock) engaged. To engage Root Lock, gently contract your anal sphincter and lower body to access the lift of the pelvic floor. Exhale and relax on your heels. Sit quietly, feeling the energy circulate throughout your body.

7 Back Platform Pose

Balance on the sacrum and grasp the big toes. Holding onto the big toes, raise the legs to a 60-degree angle from the floor and spread them wide, without bending the knees. (Modification: hold your thighs or shins.) Engage the navel for balance. Keep the spine straight. Apply a constant Root Lock. Hold for 2 minutes, breathing deeply. Then inhale deeply, exhale, and apply a strong Root Lock. Repeat the strong Root Lockâ&#x20AC;&#x201C; breath cycle 2 more times. Relax.

Sit with your legs extended and hands on the ground behind you, with your heels on the ground and fingertips facing your toes. Lift your chest, abdomen, and hips until your body is straight, with only the palms and heels on the ground. Bring your chin to your chest and press your toes forward. Hold the position, with long, deep breaths, for 2 minutes. Inhale deeply, and as you exhale, apply Root Lock. Repeat the breath with Root Lock 2 more times, then relax.

6 Paschimottanasana Seated Forward Bend

Extend both legs straight and reach forward, holding onto your big toes. Pull your spine up straight by pulling back on your toes, and engage Chin Lock. Take long, deep breaths for 2 minutes. To finish, apply a strong Root Lock on the exhale; repeat this Root Lock 2 more times.

8 Front Platform Pose

Lie on your stomach. Put the palms of your hands on the ground under your shoulders and push up off the ground by straightening your elbows until your body is on a plane, with only the hands and tops of the feet on the ground. (Modification: Place your knees on the ground.) Exhale as you slowly lower to the floor. Inhale as you slowly rise up. Do not apply Root Lock. Continue with deep, slow breaths for 2 minutes. To finish, inhale deeply; as you exhale, apply Root Lock and hold the platform position. Repeat this concluding breath 2 more times.



Sit with your left heel under your buttocks and your right leg extended forward. (To modify, touch the sole of your left foot against your right inner thigh.) Bend forward and grasp your right toes with both hands. Straighten your spine and look at your toes. Stay still, with smooth, even breaths. Apply a light Root Lock. Continue for 2 minutes, then inhale deeply and pull the toes back. Exhale, pull the toes back more, and apply a strong Root Lock. Repeat this strong Root Lockâ&#x20AC;&#x201C;breath cycle 2 more times, and then relax.

5 Kundalini Lotus Pose

august/september 2016

4 Maha Mudra Kriya (The Great Seat of Yoga)



9 Elbows-Back Platform Pose

Lie on your back and place your elbows close to your sides, with the forearms at or close to a 90-degree angle to the ground. Lift the chest, abdomen, and hips until your body is straight, with only your elbows and heels on the ground. (To modify, place padding under your elbows and keep your hips on the ground.) Bring your chin to your chest and press your toes forward. Hold the pose with long deep breaths. Continue for 2 minutes. Then, exhal old, and release.

10 Kundalini Yoga Fish Pose

Kneel on your shins with your buttocks on your heels. Slowly lean back until your head (and possibly the shoulders) is on the ground and your arms are relaxed on the ground beside your legs. (Modification: Cross the legs and lie on your back.) Keep a light, constant Root Lock. Begin long, deep breaths and continue for 2 minutes. Then, exhale completely and apply a strong Root Lock; inhale. Repeat the complete exhale and Root Lock 2 more times, then relax.

12 Alternating Leg Lifts

august/september 2016

11 Frog Pose


Squat with knees wide and toes on the ground, heels together off the floor, and fingertips on the ground between the knees. Keep your back straight and face forward. Inhale; staying on your toes and fingertips, raise your hips as your head descends and your knees straighten. Exhale and return to your original squatting position. Continue for 2 minutes, keeping the movements quick and vigorous.


Lie on your back with your arms relaxed along the sides of your body, palms down. As you inhale, lift one leg up to 90 degrees, applying a slight Root Lock. As you exhale, let that leg down smoothly to the ground. Switch legs on every breath and continue for 2 minutes.

LAâ&#x20AC;&#x201C;based teacher and model Kiyomi Takahashi is certified in the alignment-based vinyasa tradition, as well as in Kundalini Yoga. A student of Annie Carpenter, Guru Singh, and numerous others, Takahashi combines the essence of different traditions to encourage her students to take the lessons of yoga off the mat. She teaches at YogaWorks, Golden Bridge, and other studios in LA and leads teacher trainings, workshops, and an online meditation course. Learn more at

13 Seated Meditation

Sit in a comfortable meditation posture. Pull in the navel point and apply Root Lock. Mentally scan your body, noticing where you encounter a limited definition of who you are, and then ridding yourself of it completely. The goal is to remember your true essence. Stay here for 3 or more minutes.

14 Savasana Corpse Pose

Lie on your back with your legs extended in front of you; let your palms turn up and your arms and legs relax deeply. This pose allows you to release, rejuvenate, and fully integrate the energy of the practice, and reset the nervous system. Stay here for 5 to 7 minutes.




FOUNDATION COURSE 60 hours For students who wish to develop their understanding of yoga, but are unsure about becoming a teacher.

DIPLOMA OF YOGA TEACHING 350 hours World class Yoga Alliance and Yoga Australia registered course to become a yoga teacher. Study in Sydney or online, includes a six day residential.

POSTGRADUATE TEACHER TRAINING 150 hours each Pre and Post Natal Yoga Teaching Diploma Back Care Yoga Teaching Diploma

ADVANCED TEACHING WORKSHOPS Individual Advanced Teaching Workshops, study in Sydney or online. 1 weekend each.

For courses, information or to book, visit us

w w OR

Ph 1800 449 195

IYTA MEMBERSHIP Join us and connect with a network of people interested in yoga (enthusiasts and teachers). Benefits include workshops, online videos, first aid training, health provider benefits, member discounts and eligibility for insurance coverage.

your practice YOGAPEDIA

Poses of the month How to move from Matsyasana to Camatkarasana By Cyndi Lee


Matsyasana matsya = fish · asana = pose

august/september 2016



Opens the shoulders and chest; softens the often tight middle back; stretches the neck and thyroid; offers a balance of opening without grasping, and of relaxing without collapsing.

should be off the floor. Again press down firmly with your palms, and tuck your shoulder blades into your back; this will lift and open your chest and support your neck.


4 Keep your legs and feet strongly engaged. If it feels like there’s too much pressure on your head or spine, see the modifications on page 75.

1 Sit in Dandasana (Staff Pose), with your legs extended in front of you and your spine long. 2 Slowly roll onto your back. Press your palms down and lift up onto the top of your head. 3 Walk your fingers toward your feet until your arms are straight—your elbows

5 Place your attention on the sensation of your breath right at the edge of your nostrils. Don’t think about or visualize the breath, but actually tune in to the feeling of the wind energy passing in and out of your body. Let your mind settle into this practice of close attention.

DON’T collapse through the chest and scrunch your neck and shoulders. .

DON’T let your feet flop open to the sides.

This can put pressure on your low back.

Our Pros Teacher and model Cyndi Lee is the first female Western yoga teacher to integrate yoga asana and Tibetan Buddhism. Founder of New York City’s OM Yoga Center (1998–2012), she now owns Yoga Goodness Studio in central Virginia and teaches workshops and trainings worldwide. Author of Yoga Body, Buddha Mind, Lee regularly writes for Yoga Journal, Real Simple, Lion’s Roar, and other magazines. She holds an MFA in dance from the University of California, Irvine, is a longtime student of Gelek Rimpoche, and is currently training for ordination as a Zen Buddhist chaplain. Learn more at


Fish Pose

your practice YOGAPEDIA

Modify Matsyasana if needed to find safe alignment for your body. If Matsyasana feels stressful on your neck ... TRY a propped version of the pose in which you place two blocks on their longer, narrow edges where your head and shoulder blades will rest. From Staff Pose, slowly lower onto the blocks. (Make sure the block under your shoulder blades isn’t touching your ribs below your shoulder blades.) In this position, you can let your feet fall open, as if you were taking Savasana (Corpse Pose). From here, externally rotate your arms so your palms face up. Let your shoulders drape off the block. Having

If your low back feels congested or your groins and hips are getting overstretched ...

If you feel too much of a stretch between your shoulder blades ...

TRY the propped version at left, but with a different leg position. Bend your knees and place your feet on the floor, mat-width apart. Let your toes turn in slightly and your knees fall together. This position is called Constructive Rest and will widen the sacrum. You can also experiment with different block heights under your head, lowering the block to receive more of a neck stretch and chest opener.

TRY using a blanket. Fold it in half lengthwise, and then roll the folded side over one or two times. Lie on the blanket just as you did with the block, placing the blanket roll along the lower edges of your shoulder blades. Your head can rest on the unfolded part of the blanket This will give you a nice chest and

FIND JOY & CONTENTMENT The buoyancy that lifts our hearts and our moods when we practice backbends needs to be balanced with a downward-moving energy to help us stay rooted and safe. This dual action is how you find the fullness of yoga in any pose; when we experience it in backbends like Camatkarasana (Wild Thing)—the final pose in this sequence—we begin to understand what Buddhist teachings call the “ground of our existence,” or simply put: joy and contentment. Instead of grasping for that perfect backbend, allow the earth to support you. Actually feel the parts of you that are touching the ground, along with the parts of you that are reaching up. This is the path to e


Instr Lie on Press your b

august/september 2016

Streng musc musc



your practice YOGAPEDIA

Viparita Virabhadrasana (Reverse Warrior Pose)

Benefit Creates length in your quadriceps and hamstring muscles; shows you what it feels like to press down with your feet to open your chest.

Instruction Come to kneel on your shins and the tops of your feet. Lift your chest toward the ceiling, finding length in your spine and sides. Don’t squeeze your glutes, tuck your pelvis, or press your thighs forward; instead, engage your inner thighs. Begin to curl your upper spine backward. Release your arms and let them swing behind you to catch your feet. Press your feet down to lift your chest more. Tuck your shoulder blades, as you did in Matsyasana. Hold for 3–5 breaths. To come up, press your feet down and lengthen your spine. Let your head come up last.

Benefit Stretches your side body; shows how working the legs liberates the spine.

Instruction Stand in Virabhadrasana II (Warrior Pose II), with your left leg forward and your knee tracking over your foot (your hips may be at a slight diagonal). Extend and externally rotate your arms. Then, internally rotate your forearms, creating a strong spiral from your shoulder blades. Sidebend to the right, rest your right hand on your right leg, and extend your left arm up and back. Avoid backbending. Hold for 3–5 breaths. Return to Warrior II and switch sides.

Open the front and sides of the body and find greater contentment and joy as you move step by step into Camatkarasana. Benefit Strengthens your wrists, arms, and shoulders; opens your psoas muscles; enhances breathing by opening your chest and stretching your sides.

august/september 2016



1 Sit with your right leg straight in front of you and your left leg bent, foot firmly planted on the floor several inches from your right thigh. If your pelvis is tucking under and it’s difficult to sit tall, place a folded blanket under your sitting bones. This will create more verticality in your spine and take the strain out of your back muscles. 2 Inhale and extend both arms alongside your ears. 3 As you exhale, twist to the right, away from your bent leg. Place your right hand on the floor behind your tailbone (and blanket if you are using one) and your left arm inside your left leg. This open twist is a good preparation for backbending actions. Stay here for a few breaths. Inhale to get taller; exhale to twist deeper.

Camatkarasana Camatkara = wonder and astonishment · asana = pose

Stay safe Move mindfully with curiosity—this may be the wildest thing we can do in yoga and in life. Distribute your effort evenly through all four limbs. Keep your top arm straight—do not bend the elbow or wrist— allowing it to lift some of the weight off the lower arm. Firmly tuck your shoulder blades into your back to help you avoid sinking into the shoulder; be spacious in the joint, enabling the pose to be supportive and safe. Breathe consciously—not too loudly, not too softly. Let every breath be a conversation between the earth and the sky.

august/september 2016

4 Now you are going to press down with three things at once—your right hand, left foot, and right foot— which will lift your hips. Sweep your left arm overhead. Imagine that you’re lying back over a humongous barrel, creating a long, curved spine and open chest. Don’t make this a big deal. Be content with how the pose is for you today. Rather than over-arching and over-reaching, remember the feeling of being supported in Fish Pose and its modifications, and in Bridge Pose. Feel the space both underneath and above you. Support from underneath invites contentment; opening to the possibility above invites joy and delight. Stay here for no more than 3 breaths. Exhale to lower and repeat on the other side.

Wild Thing




august/september 2016




august/september 2016

Jessica Humphries finds peace while drinking in the good vibes â&#x20AC;&#x201C; and green juiceâ&#x20AC;&#x201C; at Krishna Village, a magical retreat for volunteers, karma yogis and teacher trainees.



AS A SENSI IVE YOGINI, I tend not to create the kind of lifestyle th t leaves room for a lot of stress. I’m a slow living free spirit who makes sure I have plenty of time for the people and activities that I love. But before arriving at Krishna Village, I was feeling the weight of the world n my shoulders. I had just over 24 hours for a quick getaway, and Krishna Village had serendipit usly found its way into my arena. My good friend and old colleague Lila Kirtana invited me to come and xperience the magic of this little community tucked aw y in the Tweed Valley, just outside the sleepy town of M rwillumbah in northern NSW. Here, at the eco yoga c mmunity, Lila manages teacher trainings and coordinates new arrivals. As I dr ve towards the township, I admired the landscape. Typically for this part of the country, the land is sur ounded by lush rolling hills, mountains and rainforest. I was instantly struck by a strong sense of communit as I drove into the village. I felt as though I had time t avelled back a century as I watched people gathering n small groups to talk, stretch and garden. One man ushed a wheelbarrow and smiled brightly at me as I dr ve in … he was obviously blissed out on the simple life as the sun shone magnificently above. The good vibes were palpable, and I felt instantly welcomed into this li tle community of Bhakti yogis walking the talk as the contributed to the growth of the centre while com itting to their own spiritual development. I gathe ed with other new guests made up of those enjoying a retreat stay, volunteers and karma yogis. Students of the teacher training were also on site, but had already had their introductions almost six weeks ago at the beginning of their course. Their time here was now coming to an end, and the little yoga family was blossoming. Lila showed us to the humble and colourful yoga shala and I admired the views outside the large windows: intense greenery, gentle slopes and a hint of Mount Warning beyond the clouds in the distance. As we introduced ourselves, I noticed that the other guests were mostly young Europeans. With dreadlocked hair and hippie attire, they were here to explore something new and delve into the intoxicating world of yogic spirituality. Lila told us that the Krishna Farm has been here for 39 years. Comprising of almost 1000 acres, the community is a multiple occupancy consisting of not only the Krishna Village, but of a Hare Krishna temple, other retreat centres and a school for local children. The Krishna Village itself, which occupies just a small space, was born five years ago when one resident, Madreya Daniels, manifested a vision to create a structured volunteer program and space for students to explore their spirituality and test the waters of a yogic lifestyle. With the volunteer program well under way, the centre has now introduced a retreat program where guests can come and enjoy some time out in nature while exploring their yoga and spiritual practice. Lila explained that nearby Mount Warning was the highest in the area, and that it has long been recognised by traditional communities for its mysterious healing qualities. The area is known far and


august/september 2016


wide as a place to come and receive the healing one needs. “The longer you spend in this area, the more you feel the benefits,” Lila mused. Krishna Village is very mindful of who they invite in, honouring the philosophy that “a community is nothing more than the sum of its individuals”, said Lila. Based on the concepts of Sattva (living in the mode of goodness), all guests are asked to honour ethical principles from yogic philosophies. As we wandered through the kitchen and outdoor dining area, I became aware of the nostalgic scent of a campfire, and was delighted to see a huge fire pit in the centre of the dining space. This is where we would eat our daily lunches, and every Friday night guests gather around for vegan pizza and music with local and visiting musicians.

The Hare Krishna Temple, although technically not a part of the Krishna Village, is one of 650 around the world, and guests are invited to participate in any sessions on offer – from chanting and meditation, to talks on the Bhagavad Gita. The very traditional space is adorned with Krishna deities, and Monks come daily to lead chanting and philosophy sessions, inspiring guests with an authentic experience. After a thoroughly educational tour and some kirtan (call and response devotional chanting), I was shown to my room – a small, simple space with a single bed, dresser and a small oil heater. Out of the two windows I could see an ocean of green treetops and some volunteers’ tents scattered around. I felt peaceful, grounded by nature and inspired by the environment that’s been created –the kind of space that allows one to expand in ways not possible while being exposed to the toxic stimulation of the outside world. I stripped off my yoga clothes and threw on some flowy pants, a woolly jumper and Ugg boots. I felt like a new yogi again, in unfamiliar but exciting territory as I sat on my bed and looked out the window. The sun crept through the trees and I listened to birds singing and undertones of European accents chatting in the distance while I sipped on my freshly squeezed green juice. At lunch, as I enjoyed my healthy vegetarian meal, I chatted with Malcolm – one of the senior teachers at the village and another old friend from the Byron shire. Malcolm lit up when he talked about his life at Krishna Village. We chatted yogic philosophy and he inspired me with his wisdom and enthusiasm.

august/september 2016


“I felt peaceful, grounded by nature and inspired by the environment that’s been created –the kind of space that allows one to expand in ways not possible while being exposed to the toxic stimulation of the outside world.”



august/september 2016

Although all yogic philosophies are taught on retreats and teacher trainings, the main practices at the village are that of the Bhakti yogis who practice devotion and love through chanting, meditating and service to others. Malcolm said, “It’s not about us at all. It’s about the teachings. It’s amazing the transformation you see of some of these students during the time they’re here. They start to ask some really big questions.” Current teacher trainees who have been directed to instruct creatively and holistically, with a focus on safety and alignment, taught the afternoon vinyasa yoga class. After a warming but accessible session, I floated over to dinner – an Indian-style spread served just outside the temple (every Sunday 300-500 members of the community gather here for a Hare Krishna feast). I sat with Lila while I sipped on a sweet chai. She shone as she talked about her love of kirtan and gratitude at being able to share her voice and chanting with students and guests. Lila and Malcom are both part of the well-known kirtan band, EnCHANTed. They both bring their passion for devotional chanting to Krishna Village and facilitate daily kirtans. As I drifted off to sleep that night, I listened to the pitter-patter of rain on the rooftop and the distant sound of acoustic guitar and singing. The next day, I drove away feeling centred and peaceful. After a short detox from technology, a good nature hit and a spiritual feast, I imagined the kind of transformation that could occur if I spent a week or a month in this enchanted village … I was already beginning to daydream of my return.


WHAT TO EXPECT Far from the glitz and glamour of many modern yoga retreat experiences, Krishna Village is a great value, family-friendly, budget retreat centre. Expect a truly grounded and spiritual experience that’s heavy on philosophy and light on asana. The accommodation is simplistic, eco chic, with shipping containers separated into bedrooms. The community aims to act as a midway point – providing an entry to spiritual life for those interested in exploring yogic philosophies.

GET INVOLVED AT KRISHNA VILLAGE • Retreat guests can create their own schedule comprising of yoga classes, meditation, philosophy, chanting and relaxation (including massage, life coaching and other treatments). • Volunteers mainly work in the kitchen or garden for roughly five hours a day, six days a week in exchange for food, accommodation and three yoga-related classes a day. They are encouraged to explore their spirituality while living in the community. • Teacher trainees live on site for six weeks while completing their level one training where they are deeply immersed in the yogic lifestyle and emerge as fully qualified instructors.


See for more details.


Africa Yoga

august/september 2016

We caught up with Renee Canzoneri to chat about how she took her practice off the mat to empower and inspire yoga students in Africa.


Inspired by the practice of yoga, Renee let go of her corporate fashion career to teach. Her passion for yoga and mindfulness has taken her around the globe, learning, practicing and working with some of the world’s best teachers – including completing her 500hr training with Baron Baptiste in the USA. Renee teaches to empower her students, and create possibility both on and off the mat.

AYJ What inspired you to take your yoga practice off the mat?  RENEE Yoga for me is about so much more than the asana. Of course the physical component is key, and offers an access point to the deeper lessons available, but the real impact of it has been on my relationships and in my life.  We learn such valuable lessons on our mat, and insights we can take to shift our perspective and lives.  Off my mat is where I have experienced the real power of the practice, and I want to be a part of that journey for others. AYJ Why do you want to bring people together through music? RENEE Africa Yoga Project was the inspired creation of Paige Elenson and Baron Baptiste, two of my greatest mentors.They spoke with me about AYP at a training a few years ago, and it sounded exactly like the kind of community project I wanted to get involved with.The organisation works to expand youth employment throughout Africa, using the powerful methodology of Baptiste Yoga to create self-sustaining leaders who teach yoga and empower their communities. Baptiste Yoga combines physical practice, meditation, and selfinquiry.  It’s designed to empower students by giving them the tools to uncover their potential, reveal their authenticity, tap into their passion, and transform the most



significant areas of their life. It’s a practice that creates and inspires possibility. For me it’s not just a style of yoga, it’s a way of being; of living in discovery, being in the moment-to-moment recognition and letting go of the limiting beliefs that don’t serve me.There’s a beauty and strength that’s accessible once you give yourself permission to be unapologetically you, and it’s from that place you can create magic in your life, and really be for others.

AYJ How did you use your yoga practice to ground you during this time?  RENEE As I wasn’t able to practice much during the program, I discovered that even 10 minutes in the morning grounded me in where I was and what we were up to, and the physical grounding offered the access point to emotional grounding.   They say ‘you can’t pour from an empty cup’, and so in making sure I held space for my experience, I was able to step off my mat clearer to hold space for theirs.

AYJ How can people get involved in Africa Yoga Project? RENEE There are so many ways to get involved (and I couldn’t recommend it more)!  Beyond the teacher training program, you can get involved as a mentor, or take part in a Seva Safari in Kenya. For those interested, head to and see what speaks to you. Everything you need to know is there, and the staff behind it are incredibly helpful if you have any questions.

AYJ What did your venture as part of the project involve?  RENEE This year, I worked closely with Paige and the co-facilitators to develop and deliver the 200hr teacher training program. There’s also Seva work beyond the in-class teaching and discovery, where we learnt how to teach yoga to special-needs children, spent time building desks and painting with the students, and taught yoga at some of the AYP outreach locations in schools, rehabilitation centres, and women’s shelters.

august/september 2016

AYJ What was it like to teach there? And how did it differ from your experiences of teaching at home? RENEE You know, it’s funny, I really thought I would need to be different somehow, and yet part of the beauty of yoga is that it’s accessible, and its benefits and teachings are universal.  We are all the same, we all have the same self-doubt, we all suffer from fear, we all want people to like us, we all compare.It might manifest differently in day-to-day life, but ultimately being there reminded me of our humanness, and the likeness of the human spirit from person to person regardless of circumstances. What I loved most about it was their willingness to play in their practiceto go for it, not just physically, but emotionally.  The students are so beautiful and expressive, cheering and clapping, encouraging each other. We’re a little bit more restrained here.

AYJ What were your first impressions of Africa? RENEE It’s pretty interesting to go to a place where you can drive 20 minutes and see lions! I was lucky enough to see a lot of Kenya, and the country is so expansive and beautiful and almost surreal. It was when I was watching giraffes crossing a trail that I realised Kenya isn’t just another country, it’s a place full of wonder that inspires paintings and books and documentariesthere’s so much magic to see and be part of.


inspiration MEET MY TEACHER Do you want to shine a light on your teacher? Send nominations to

The Gift of


Teacher Doreena Scales from Peace Yoga has helped a generation practice yoga and loved every minute.

My mum took me to my first yoga class at 14 years old to the YWCA. When I was 19-years-old we went together to a weekly class for about a year and it is one of my favourite memories. These classes had a profound effect on me. I was always practicing yoga at home or on holidays at the beach and becoming a “brown rice eater” after that. This was long before it was fashionable.

Doreena shares her favourite things Retreat

Dharamsala, North India. Surrounded by the monks of His Holiness the Dalai Lamas, under the snow-capped Himalayas.


august/september 2016

Love Ayurvedic cooking and Israeli Lebanese food: tabouli, falafel, hummus. Turkish DarDar.


Favourite place to meditate Anywhere in nature.


1. Autobiography of a Yogi by Paramahansa Yogananda 2. Living with the Himalayan Masters by Swami Rama 3. Perfect Health by Deepak Chopra 4. Well Adjusted Babies by Dr Barnham. 5. I loved reading my daughters “Twilight” books.

What drew you to practice? I hadn’t been to a yoga class since I was 19 but then when I was 36 I took a friend who was experiencing deep grief in the hope that yoga could help alleviate their depression and anxiety. It not only worked wonders for my friend but also felt like “coming home” for me as well. I was re-hooked.

How do you live your yoga? I live my yoga by breathing. I love my morning practice and was fortunate to have been given a “Dina Charya” daily regime, including self- massage, which feels like a gift every time. Every class I teach is a joy and I always feel better afterwards and hopefully the students do as well. Luckily for me I teach many classes per week and am blessed with students I love very dearly.

What has been yoga’s greatest gifts to you? I truly believe I am so much healthier than I could have ever been if I did not practice yoga, physically, mentally and emotionally. Health is our greatest wealth but not only my own health but the health and happiness of my family also. Being a yoga family has impacted positively on us all–my husband and

three children also. I’m sure it has helped to mould the people we have all become over our lifetime together. I have been so fortunate to have been given the opportunity to teach the philosophies of yoga as well as the physical postures so I find the richness of the studies promotes the sweetest dialogue in my head. Yoga answers my questions and gives me guidance and support when the world “bumps me on the head”. Within The Vedas and Upanishads all wisdom is made available to us all and tools are provided like life rafts to assist us to navigate life’s journey.

How do you share and spread what you’ve learned? I share what I have learnt during yoga classes and retreats and also during teacher training. The beautiful thing about growing older is being able to share my experiences and my mistakes and the lessons they have taught me.

What do you try to inspire in your students? I try to inspire my students to be happy. I try to inspire them to believe to dare that they are so much more than they could ever dream they could be. I try to inspire them that the shape of their soul is unique and irreplaceable and they are each born because they have their own special gifts and talents and that they are born to contribute these gifts and talents to make the world better. I try to inspire them to realise if they think they can achieve something they will see only opportunities but if they think something is too hard they will see only obstacles. I try to inspire them to commit, to make their San Kalpa. And that if they do that providence will step up and help them to achieve their dreams.


How did you start your yoga journey?

your practice ANATOMY






Body of knowledge Put an end to knee pain. By Dr. Ray Long


august/september 2016



JOINT MATTERS When you flex and extend your knee, there’s some rotation in both the femur (thighbone) and the tibia (shinbone); these actions can wear and tear on the patella over time. So, the more you can stabilise the knee joint, the healthier the knee will remain.

IN MOST YOGA CLASSES, you’ll often (hopefully!) hear cues meant to help protect your knees. For example, angle the knee no more than 9o degrees, or, if you feel pain in your knees, back off. And perhaps one of the most popular: strengthen your quadriceps to lift your kneecaps. Cues like these are crucial, as injuries and pain originating in the patella, or kneecap, can be quite common—and quite slow to heal. However, what these cues don’t address is the importance of the core, hip abductors (outer hips), and glute muscles when it comes to knee health. That’s because traditionally, treatment for pain in the front of the knee focused on strengthening the innermost quadriceps muscle, called the vastus medialis oblique, or VMO. It was thought that when the VMO was weak, the patella was more likely to drift out of alignment, ultimately causing issues. Interestingly, new findings published in the Archives of Physical Medicine and Rehabilitation and the Journal of Athletic Training show that strengthening the core, hip abductors, and glutes—in addition to stretching the quads—is actually much more effective at easing knee pain than solely strengthening the VMO. continued on page 90

Target your core, outer hips, glutes, and quads to ďŹ nd knee-pain relief Natarajasana

(Lord of the Dance Pose), variation

(Reclining Hand-to-Big-Toe Pose), rotated variation This pose helps to stretch and strengthen the hip abductors against resistance. Lying on your back, bring one leg across the body. Use your opposite hand or a strap to hold the outer arch of your foot. When you feel a stretch in your side hip, press up into your hand or strap, as if you were coming out of the pose. This strengthens the abductor muscles at the hip. At the same time, engage the quadriceps, including the VMO, by turning the top leg slightly outward as you straighten the knee, which draws the kneecap into alignment. Hold for 30 seconds, and then switch sides. Repeat three times.

Supta Padangusthasana

august/september 2016


Start with this pose to release tension in the quads and strengthen the glutesâ&#x20AC;&#x201D;both of which are key actions for preventing and treating front-of-the-knee (anterior) pain. Using a wall for balance, bend one leg and, with the opposite hand, lasso the ankle with a strap to draw the heel toward the buttock. At the same time, squeeze your buttocks to engage your gluteus maximus on the bent-knee side. (Engaging your glutes tilts your pelvis back and down and focuses the stretch in the rectus femoris, while bending the knee stretches the other three quad muscles.) Hold for 30 seconds, and then switch sides. Repeat three times.


your practice ANATOMY

Virabhadrasana I (Warrior Pose I)

Practice Warrior I to strengthen the glutes of the back leg, while stabilizing the hip and the ankle of the front leg. To protect your front knee, progress gently toward, but not beyond, 90 degrees of flexion. Press the balls and outsides of both feet into your mat at the same time: This grounds the legs and lifts the arches. Engage the glutes of your back leg as you straighten that knee; very subtly drag the back foot toward the midline. In the front leg, imagine simultaneously pressing the inside and outside of that knee into an immoveable object like a post. This is a co-contraction of the muscles around the hip, and takes a bit of practice. Feel your hip settle into the socket. This action stabilizes and aligns the knee, strengthens the muscles of the hip, and improves your sense of joint position.

august/september 2016

FINISH Close with some core work, such as Forearm Plank. Press the forearms into the mat as you attempt to drag them toward your feet, simultaneously and firmly contracting the glutes.


continued from page 88 To understand how these muscles affect the knee joint, it’s helpful to think of the knee in the context of the entire leg and pelvis. The patella is a mobile bone structure between the foot and the pelvis; any wobble that travels up from the foot or down from the pelvis affects the patella. While instability in the foot or ankle can contribute to knee pain and dysfunction, it’s a less likely culprit than instability in the pelvis—which is where a strong core, hip abductors, and glutes come into play. These three muscle groups all surround the pelvic bowl, which means the stronger and stabler they are, the stabler the pelvis will be. This is important, because the orientation of the femur (thighbone) at the hip joint causes a small degree of normal rotation at the knee joint during flexion and extension. However, any pelvic instability caused by imbalances in the core, hip

abductors, and/or glute muscles creates pressure that travels to the knee, leading to abnormal wear and tear that can potentially cause chronic pain. For example, internally rotated femurs create a knock-kneed position, called valgus, an angle that’s frequently associated with anterior knee pain. Strengthening the hip extensors, which externally rotate the femurs, helps to counterbalance this pain-inducing angle. Of course, focusing on the muscles that provide pelvic stability alone isn’t enough; the quadriceps are still important for healthy knees. You must couple strengthening the VMO—that innermost quad muscle—with improving flexibility in the quads, in particular the rectus femoris, which crosses the hip and the patella. When this quad muscle is tight, as is common with most people, it can inhibit kneecap mobility and prohibit proper

kneecap alignment, leading to abnormally high pressure where the patella connects to the femur. But when you keep that muscle flexible, the kneecap is free to move as it should. The poses and cues on page above and on the previous page will go a long way toward helping you stabilise your pelvis by strengthening your core, outer hips, and glutes, as well as by releasing tension from the quadriceps. The result? Happy, healthy, pain-free knees.

OUR PROS Teacher Dr. Ray Long is an orthopedic surgeon and the founder of Bandha Yoga, a website and book series dedicated to the anatomy of yoga. He trained extensively with B.K.S. Iyengar. Model Nicole Wienholt is a Boulder, US–based yoga teacher and the co-founder of Yoga Pod, a national chain of studios.

The Directory

Your Essential Guide to all the very best goods and services available to the modern yogi. TEACHER TRAINING



Grow your business Promote your event




To be listed in the Australian Yoga Journal Directory, please call 07 5568 0151 or email

august/september 2016



YOGA STUDIES COURSES Certificate of Yoga Philosophy Hatha Yoga Practitioner Certificate YOGA TEACHER TRAINING COURSES Diploma of Yoga Teaching Advanced Diploma of Yoga Teaching Distance Learning Options Available YOGA AUSTRALIA REGISTERED COURSES




Ph: (03) 9533 1347




Yoga Retreat Rishikesh, India A once in a life time Yoga Retreat experience

9 nights Sat 17th-Mon 26th September 2016 Suitable for all levels.


Yoga & P ates Yoga eacher ra n ng Ba Yoga Retreats

Mat Pilates TEACHER TRAINING LEVEL 1 August 13-14 & 20-21 LEVEL II, August 27-28

95A Oâ&#x20AC;&#x2122;Shanassy Street, Sunbury

n o@yoga101 com au www yoga101 com au


eldenkrais undamentals

Brisbane , Nor thern NSW, Sydney, Canberra, Melbourne, Hobar t, Adelaide. Phone: (03) 9737 9945 for more information Email: Web:


See for details.


Phone: 0426 212 622 Phone: 0402 858 984


august/september 2016

Dr Kausthub Desikachar in Sydney Australia Oct 20 - 23 2016 Includes a 2 hour Master Class Thursday 20th Followed by an inspirational 3 day immersion. VENUE: Crows Nest Centre 2 Ernest Place Crows Nest

This innovative new program offers an engaging and useful introduction to the Feldenkrais Method. During these 4 days you will have the chance to engage deeply with the basic ideas and concepts of the work. Ideal as a stand-alone personal or professional development opportunity or as your entr y into a professional Practitioner Training Program. This workshop is credited towards your Feldenkrais Professional Training requirement.

Sound Healing | Application of Mantras in Yoga

Discover why parents, patients, and athletes are turning to Feldenkrais!



BYRON BAY - BALI - EUROPE Relax, be inspired & develop your yoga practice in idyllic surrounds.... Join Jessie Chapman & facilitators for an inspirational retreat with yoga, healthy meals, guided walks & hiking, massages, spa treatments, core strength classes, meditation, yoga nidra, cultural tours & lots more in beautiful surrounds. Byron Bay Yoga Cleanse Restore Sep 2-6, Nov 4-8

Byron Bay NYE Yoga Cleanse Restore Dec 28 - Jan 3 ‘17

Tuscany Yoga & Walking Uki NYE Yoga Spa Restore Dec 29 - Jan 3 ‘17 Oct 8 - 15 Pyrenees Yoga & Hiking Oct 17 - 23

2017 Byron Bay, Bali & Spain Retreats on the website



Join Sue Hawkins and facilitators for inspirational and rejuvenating yoga retreats. yoga • meditation • detox yoga nidra restorative yoga • massages vegetarian food • juices and more Byron Bay 1 day Retreats March 13, April 3, 17, 24 Byron Bay Rejuvenation Retreats May 12-14 June 21-25

A life changing experience

Sept 13-17 Dec 6-10

Bali Joyful Spirit Retreat 2016 21-25th Sept E. Ph. 0402 772 388

email: Ph: 0404467744 |


“Nestled in luxury, immersed in Nature”

august/september 2016

• Yoga • Full Moon Meditation • Sound healing • Indigenous Ceremony



Spiritual adventures at sacred sites, connecting to community and country. Visit: Contact: | 0413 747 644


200 Hour Teacher Training with

LES LEVENTHAL Yoga Alliance Certified

> Gain International Accreditation

> Certificate in

Mindfulness & Meditation

> Online Course

October 31 - November 26, 2016 Ph: 61 2 9940 1575




NETI POTS are used for nasal irrigation or nasal lavage, a personal hygiene practice in which the nasal cavity is washed WR ÁXVK RXW H[FHVV PRXFXV DQG GHEULV IURP WKH QRVH DQG VLQXVHV It has been practiced for centuries in India as one of the disciplines of \RJD +DQGPDGH LQ $XVWUDOLD DQG DYDLODEOH LQ  FRORXUV

Illuminating Hearts & Minds


To be part of the Australian Yoga Journal directory, please call (07) 5568 0151

WHOLESALE ENQUIRIES WELCOME • Free phone 1800 761 144

Available at selected health food shops and online at

or email


august/september 2016

- Melbourne



INSURANCE for YOGA TEACHERS & NATURAL THERAPISTS Become association registered and receive the best industry insurance rates for Yoga Teaching, Massage, Natural Therapies & Healing Therapies

august/september 2016

â&#x20AC;&#x153;If you can begin to understand what you are without trying to change it, then what you are undergoes a transformation.â&#x20AC;?


Jiddu Krishnamurti E: T: 

To be part of the Australian Yoga Journal directory, please call Alison on 0411 623 425 or email

Next Month Inside the next issue of Yoga Journal The Bliss of Setting Boundaries Can’t say no to anyone? You need to read this.


Taking a break seems like a nice idea, but it can be hard to do. Three well-known yogis share the rewards and challenges of sabbaticals.

Mediation Made Easy 5 Steps to feeling grounded.

Poses of the Month

How to move from Utkatasana to Garudasana


Light and easy Spring recipes, escape to Thailand and poses for a power core.

Plus, much, much more.

ON SALE 8th of September Never miss an issue, subscribe at



TEACHER/ STUDIO FINDER Search for studios or teachers across Australian and Asia near you. Use the search buttons to search by area, distance away or current location.



Subscribe to Australia’s leading magazine for the Yoga community and get the print version delivered to your PO Box, home or business.

Faith healer

Atira Tan, 36, is a yoga teacher and founder of The Art2Healing Project, a non-profit organisation that supports the recovery of sex traffic survivors in Asia with creative arts therapies and awareness-based practices such as yoga and meditation. Atira, who has degrees in counselling and art therapy, began Art2Healing because she felt a deep sense of empathy with sex trafficking victims and the trauma they endured. She has had an extraordinary personal journey and strongly believes she healed herself from cervical cancer ten years ago. Despite the validity of her claims, Atira’s unshakable faith and her dedication to reconnecting with her body through yoga and ayurveda, has allowed her to help and teach other women how to recover from their own trauma. By Tamsin Angus-Leppan How did you first come to yoga?

august/september 2016

I was about 16, I had just moved from Singapore to Melbourne and I was seeking answers to some spiritual experiences I had been having at that time. I still remember the visceral feeling of coming out of my first yoga class; I just felt so


expanded, incredibly open and in love with life. I was hooked on the physical asana practice and I adopted the worldview of yoga.

How did you become a yoga teacher? In 2004, I set out to travel the world. But I went first to Cambodia and ended up staying and working with sex traffic survivors there for three years. I was working as an art therapist and mental health practitioner and I was doing my yoga practice as a way of sustaining myself. Later I worked in the Burmese refugee camps too, in the northern part of Thailand. In 2006 while I was there, I was diagnosed with cervical cancer. It was a shock to me … I was vegan, I wasn’t even drinking coffee, and I was doing lots of yoga. I went on a remarkable journey of healing and self-discovery because after my first operation, I refused to go for more operations and I got this sense that I was able to heal myself. So I took a whole year off work and lived in an ashram in Thailand, and dedicated my efforts to healing myself. A great part of my healing journey was ayurveda and I was doing yoga and meditating many hours a day, changing my diet and researching the core of my illness. After eight months, I was clear of the cancer. After this I did my first teacher training in Thailand.

How did this experience influence you? It was a really important part of my life because now, what I teach to the women, is based on an experience of healing myself. The women I work with have a lot of reproductive health issues as well, for example, HIV and STIs and they don’t have good medical care. A lot of what we do at Art2Healing is teaching women how to love themselves from the inside, so reconnecting to those places in their body that might have held traumatic experiences. We try to help women have a visceral experience of the body and, in my experience, yoga has been an incredible tool for recovery. Being born Asian, I grew up with the conditioning that women are lesser than men even though in Singapore the issue of gender disparity is not as full on as in other parts of Asia. The cancer brought me to a deeper place of healing, not from the mind but from the body, and so I was able relate to the women I work with in a deeper way. During my healing I had to reclaim my own sovereignty as a woman and break through my unconscious conditioning. Before that when I worked with the women, it was more intellectual, empathic, but not from my own experience. The concept of self-love and self-care is quite foreign for these women because their whole life is about serving others. Yoga reconnects them with their body in a safe way, it gives them time for themselves, and they feel worthy of love and care.

What are you currently working on? After the Nepal earthquake, a lot of traffickers came in straight away to take away girls who’d lost their families and homes. A lot of Nepalese children are vulnerable to trafficking and have been trafficked to India and China. The situation is pretty dire. We’ve started a long-term psychological first aid program there. My constant inspiration is the joy these women and girls have. Despite having lost everything, they have this connection to joy as a state of being. I see their gratitude, acceptance of what comes, and their courage, and it moves me immensely.

For more information about Atira’s Nepal project, visit Australian Yoga Journal holds no responsibility for the content of claims made during an interview.


inspiration AYJ INTERVIEW

Quality yoga props and accessories N E W P E R F E C T E D F I T

YOGA CLOTHING Men’s and women’s yoga clothes from top USA labels, including Be Present, Beyond Yoga and Hard Tail.

Enso Pearl Clock

JADE Harmony Rubber Eco Mats (USA)

Non-slip socks & gloves

the evolution of

Bolsters in many shapes and sizes


Foam Rollers


KETS: VIKYPEV SVKERMGˆBLOCKS: JSEQ IGSJVMIRHP] [SSHGSVOˆSTRAPS: all sizes & clip types ˆYOGA MAT BAGS & GEAR BAGSˆBOLSTERS & CUSHIONSˆEQUIPMENT: backless chair, Wunda Chair, PEHHIVFEVVIPFEF]EVGWXVIXGLFEVVIPLIEHWXERHIVFEPPIXFEVVIMRZIVWMSRW[MRK(:(WˆYOGA MATS (priced from $10) plus High Performance Black VB Transformer Mats, German traction mats, cotton rugs & Pilates NBR Ribbed Mats * NEW: Aroma Massage Balls, great Yoga Wall, Three Minute Egg blocks *

EMP Level 1, 1396a High Street, Malvern VIC 3144 tel: (03) 9500 1819 Wholesale and retail open 9am – 5pm Mon – Fri, or purchase online at

Live. Know. Love.

ARE YOU READY? live a life InYoga Teacher Training with

Nicole Walsh 200hr, 350hr, 500hr Yoga Australia and Yoga Alliance registered courses

DEEPEN YOUR PRACTICE: Local and international guest teacher workshops, training modules and master classes.

Awaken your potential


115 Cooper Street, Surry Hills, NSW 2010 inyogalife | #alifeinyoga