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ANATOMY 101: THE KEY MUSCLE FOR BETTER BALANCE

SEQUENCES & ASANAS TO

HOW TO

Rest your mind

YOUR BEST

11

POSES FOR FOCUS & CONFIDENCE with Heather Lilleston

Powerful! 12 POSES FOR HEALTHY LEGS AND HIPS

«

A HOME PRACTICE FOR

health & vitality


I w e l c o m e a l l t h a t i s n e w.

Y o g a t e a c h e r K A T E A L VA R A D O f i n d s b a l a n c e i n t h e Y - B a c k B r a w i t h R o o t + R i s e L e g g i n g , s u p p o r t e d b y h e r P R O ® m a t a n d y o g i t o e s ® t o w e l i n A s p i r e . F i n d h e r a t P l a y l i s t Y o g a i n We s t H o l l y w o o d , C A .


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Breath & Intention in the New Year

FEATURING KAT FOWLER Kat Fowler is a New York City based yoga teacher known for her lighthearted and inspirational style of teaching that encourages personal expression, inner connection and courage through movement. She teaches classes and teacher trainings in New York City at Pure Yoga and Yoga Vida, privately and online. Learn more about Kat at katfowleryoga.com

Q: What is the importance of breath in yoga? A: Our conscious awareness of the breath is what separates a yoga practice from gymnastics, or any other type of movement or fitness modality out there. It’s the singular attention given to our animating life force that gives us the ability to train and calm the mind’s restless nature. That allows us to come back to that state of peacefulness, tranquility and equanimity that always exists inside us. Breath in yoga is the bridge from the gross to the subtle realm, the physical to the metaphysical, and becoming consciously aware of our breath during our yoga practice is our ability to cross that bridge, and return home.

Q: My 2017 resolution is... A: To not eat as much pizza. (just kidding... sort of.) My 2017 resolution is to give myself the space in the morning to wake up and have at least 10 minutes of peace and quiet, without emails and texts and to-do lists, every day.

Q: What advice do you those looking to recommit themselves to their practice in the new year?

A: Set goals that are consistently achievable, and don’t be too hard on yourself. If you know your work or family schedule is intense, don’t aim for a four hour practice every day. It’s the smaller changes that make the biggest difference when practiced consistently. Simply setting the intention of having even just 1 minute of silence or breath awareness or meditation every day at the same time can change your life dramatically... and if that feels achievable, up it to 5 or 10 minutes. Try a peppermint essential oil to help clear your mind and focus. It’s the smaller actions, practiced with conscious attention and consistency, that make all the difference.

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FEBRUARY 2o17

FEATURES 28

Inquire Within Personality tests can be fun, but they’re not always accurate, and the results can leave you wondering, “What next?” Enter the Enneagram, an insightful personality-assessment tool you can use in tandem with your yoga practice to realize your most authentic, highest self. By Elizabeth Marglin

56

Fuel Your Willpower Boost your personal power to reach your goals in 2017 with tapas, the “fiery discipline” you’ll cultivate in this heat- and stamina-building sequence from vinyasa teacher Heather Lilleston. Story by Kate Siber Practice by Heather Lilleston

72

Beyond Smoothies Your blender may be a smoothie machine, but if that’s all you use it for, you’re missing out on fun and tasty ways to enhance your health, energy, and more. Here, four blender-friendly recipes from top vegan chef Tess Masters’s new book, The Perfect Blend. Story and recipes by Tess Masters

PHOTO: JEFF NELSON; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; CLOTHING: MODEL’S OWN

Turn to page 56 to stoke the fiery heat of tapas with cover model Heather Lilleston’s discipline-building asana practice.

yogajournal.com

ON THE COVER 44

Anatomy 101: The key muscle for better balance

22

How to rest your mind

56

11 poses for focus & confidence

51

A home practice for health & vitality

37

Powerful! 12 poses for healthy legs and hips

cover credits Heather Lilleston in Paripurna Navasana (Full Boat Pose); photographed by Jeff Nelson. Stylist: Jessica Jeanne Eaton; hair/makeup: Beth Walker; top: Michi; bottoms: Noli.

4

SPECIAL SECTION 2017 Yoga Directory: Classes, teacher trainings, retreats, and more, p.85.

SPECIAL ADVERTISING SECTION

DIRECTORY

practice wherever you go! LOOK INSIDE TO FIND a Teachers & Studios, A2 a Teacher Trainings & Workshops, A14 a Conferences & Festivals, A17 a Vacations & Retreats, A18

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contents FEBRUARY 2o17 18

STUFF WE LOVE Must-haves for the new year, including a meditation-inspiring teddy bear, powerful books from teachers Richard Rosen and Guru Jagat, a compelling docuseries from Gaia featuring teacher Rodney Yee, and more.

2o

BEAUTY Hydrate and revitalize your complexion with masks made from healing botanical ingredients.

22

MEDITATION Discover more joy both in your day-to-day life and when you need it most with practices from Richard Miller, PhD, founder of the Integrative Restoration Institute, in the latest installment of his 10-part series.

35 35

67

YOGAPEDIA Stretch and strengthen your legs and hips as you move from Virasana to Krounchasana with John Schumacher, Advanced Iyengar Teacher and founder of Unity Woods Yoga Center.

44

ANATOMY Learn to access your psoas, a key core muscle for better balance, with Bandha Yoga founder Ray Long, MD.

51

HOME PRACTICE Awaken your sexual vitality and enhance your overall health with these grounding and activating sequences from yoga teacher Lara Catone, founder of The Artemis School for Women’s Sexual Wellness.

6

8 12

GET MORE YJ EDITOR’S LETTER

EAT WELL

68

FLEX TABLE It’s a wrap! Actually, it’s three of them—flexitarian, vegetarian, and vegan recipes for healthy and satiating lettuce wraps.

7o

SMART CHEF Tap the cancer-fighting power of cruciferous veggies with these simple comfort-food recipes.

1O5

IN EVERY ISSUE

PRACTICE WELL

37

67

1O5

LIVE WELL

CONNECT

1o5

IN FOCUS Readers share the yoga they practice at sunrise.

1o8

TAKE OM HOME Get naturally glowing skin, let go of tension, and energize for the new year with three rejuvenating practices from the Esalen Institute, California.

1o6 CLASSIFIEDS 1o7 YOGA PAGES

FROM TOP: JENNIFER OLSON; PHOTO COURTESY OF ROB-XERO; JENNIFER OLSON; JAMES NAVIN HILL

2o

17


Connect to your best self.

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Seane Corn, and other inspiring teachers. Plus, a first for YJ: Focus your energy on manifesting your best year yet by making your own mala on Friday! See all of YJ LIVE!’s offerings and sign up today at yogajournal.com/ events. Save $50 off a weekend pass with the code MOREYJ.

February 2o

Study Online Yoga Journal’s Yoga 101 series of online courses is both for students looking to explore new yoga styles and teachers eager to introduce new practices into the classroom. Vinyasa 101 with veteran teacher Eddie Modestini will help keep you and your students safe as you flow, while Philosophy 101 with Yoga Journal co-founder Judith Hanson Lasater and her daughter, Lizzie Lasater, will help you sow seeds of sutra wisdom. Our latest offering, launching February 20: Iyengar 101 with Carrie Owerko. Find the full course catalog at yogajournal .com/courses/yj.

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Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. To remove your name from promotional lists, for changes of address, and for any other subscription matters contact: Yoga Journal, PO Box 420235, Palm Coast, FL, 32142-0235. E-mail the subscription customer-service department: yogajournal@emailcustomerservice.com. Call subscription customer service, Mon–Fri 7 a.m.–12 a.m. EST; Sat–Sun 9 a.m.–6 p.m. EST: (800) 600-9642 or (386) 246-0197 from outside the United States. All issues of Yoga Journal are now available on microfiche from ProQuest, 300 N. Zeeb Rd, Ann Arbor, MI 48016. Copyright 2017 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen.


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editor’s letter

A fresh take If, like me, you’re heading into 2017 with the intention of adopting healthier habits, a little extra support might be welcome. So we asked our cover model Heather Lilleston to develop a yoga practice to help bolster self-discipline using the yogic principle of tapas. The sequence is fun and fervent—just like Heather! Meet her here, and enjoy her practice on page 56.

Rejuvenate with Pachamama in Peru’s Sacred Valley

CARIN GORRELL You’ve studied under Rodney Yee, Colleen Saidman Yee, Sharon Gannon, and David Life. What’s the most powerful lesson you learned from them? HEATHER LILLESTON That what you do matters, and to never stop asking questions about everything, including yourself. CG Where did you get the idea for Yoga for Bad People, your yoga-retreat company? HL My business partner, Katelin Sisson, and I felt our practice had become a little too strict, too serious, and we wanted to bring back lightheartedness. We planned a retreat in Brazil called Yoga for Bad People—we wanted everyone to know that while yes, we’d do four-plus hours of yoga a day, we’d also leave room for good old-fashioned fun. It’s a formula that’s inviting and healing, and it has something for everyone.

A healing and rejuvenating wellness experience in Peru. Inspired by Pachamama, Mother Earth. RENOWNED 7 CHAKRA GARDENS ANCIENT LUCUMA TREE

february 2017

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ORGANIC VEGETARIAN CUISINE

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INSPIRING YOGA STUDIOS AUTHENTIC ANDEAN THERAPIES

Don’t let Heather’s sweet smile fool you: Her heatbuilding home practice (“Fuel Your Willpower,” page 56) is challenging—in the best of ways!

CG What exciting yoga-related projects do you have in the works for 2017? HL My new favorite retreat is our Deep Retreat in Ireland and Montana. It’s 50 hours of continuing education that include Tibetan Buddhism practices, a dive into philosophy, meditation, and physical practice. CG What’s your favorite pose and why? HL Salamba Sirsasana (Supported Headstand). Going upside down reverses the negative effects of traveling, plus it’s the perfect combo of energizing and strengthening, stillness and quietude. CG Do you have a mantra or words of wisdom that you live by? HL I often refer to the poem “Do It Anyway,” popularized by Mother Teresa. It’s about how not to take things personally, and a reminder that all things are met with a variety of reactions and results, and to continue to meet it all with kindness no matter what the outcome.

Plan your retreat now. 888.737.8070

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Our new transition.

CG With the country currently experiencing a great political divide, how can yoga help us all find unity? HL I’m sure I’ve taught yoga to people who do not share my political beliefs, who do things in their lives I would disagree with. And yet, when we enter a setting of sharing yoga, all of that goes out the window. Yoga works with both light and dark; the whole point is to bring opposites together. The natural next step for all of us is merging what we learn in yoga with the rest of our lives.


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live

WELL

the upside of doing

NOTHING

There’s something about the new year that inspires a go-go-go attitude in most of us. But if the urge to take a break and hibernate strikes, give in, says Stephanie Brown, PhD, author of Speed: Facing Our Addiction to Fast and Faster—and Overcoming Our Fear of Slowing Down. “In our society today, doing nothing is often associated with being lazy or wasting time,” says Brown, yet there are big benefits to spending chunks of time being unproductive. Need convincing? Do nothing and you’ll : Get over the “tough stuff” faster. “We stay busy because we don’t want to think about certain things,” says Brown. However, slowing down enough to face uncomfortable emotions rather than pushing them aside gives them less power, which in turn can help you disrupt your always-busy MO. Inspire more empathy. Experts suggest that taking time to reflect helps you stay in touch with your inner experiences, which translates to greater compassion for others and what they are experiencing.

yogajournal.com february 2017

PHOTO: JENNIFER OLSON; PROP STYLIST: ERICA MCNEISH

Boost your creativity. When you’re not continuously scheduled, you give your thoughts a chance to wander—and a study from the journal Psychological Science shows we tend to develop more innovative ideas when we allow our thoughts to drift rather than focusing on one task. MEGHAN RABBITT

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Meddy Teddy This bendy bear is an adorable gateway to yoga and meditation for the little ones in your life. A fun tool for teaching poses and mindfulness (check out Meddy’s mindful moments on his Instagram feed), the teddy is also a cuddly companion off the mat ($3o, www.meddyteddy.com).

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Guru Jagat’s Invincible Living shows you how to apply the “technology” of yoga in simple but effective ways ($28, gurujagat.com/invincible-living). Richard Rosen’s Yoga FAQ: Almost Everything You Need to Know about Yoga—from Asanas to Yamas brings clarity and humor to the great yoga teachings ($18, shambhala.com).

{ WATCH Must-See Yoga TV This month, don’t miss Gaia’s Yoga Conversations with Rodney Yee, a nineepisode docuseries that follows Yee as

he talks to thought leaders at the forefront of a range of yoga traditions, including Kundalini, Iyengar, sound yoga, and meditation. Yee’s engaging,

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live well MEDITATION

Let joy in How to find happiness, even in your darkest hour. By Richard Miller, PhD

or love another human being, the ability to feel joy is something we’re all born with. And perhaps surprisingly, we can feel joy independent of whatever else we’re experiencing, even amidst intense physical or psychological pain and suffering, according to psychology research. That said, many of us still believe that joy isn’t innate—that it only comes with possessing a specific item or achieving a particular outcome. So we keep searching for joy through objects, relationships, and experiences, which prevents us from realizing that this essential emotion is already within us, patiently waiting to be experienced. Unfortunately, when you resist or deny feelings of joy, your life and relationships can lose their meaning and value. For instance, when you feel you’re not living life fully, or when you’re feeling bitter or jealous about that which others

overshadow your ability to feel your innate joy. This happened to me in my early 2os, when I fell into a depression upon moving to a new city. I failed to find employment and felt isolated and alone. I lost touch with my intrinsic sense of joy as I floundered in feelings of confusion and grief, and slid into a downward spiral, losing all sense of purpose. That’s when I discovered that meditation could unearth my innate, unchanging joy, no matter what my circumstances. In the midst of my depression, I found my way into a course on yoga. At the end of the first class, during meditation, joy unexpectedly flooded my body. I suddenly felt reconnected to myself and the universe, and regained my sense of purpose and meaning. I walked home that evening feeling renewed, with a burning desire to understand what had just happened to me. Since then, I’ve come to see, through both my personal practice of meditation and reading countless research studies on

of insight.

Joy is good medicine Since ancient times, joy has been recognized as a powerful medicine. For instance, in ancient Greece, hospitals were built near amphitheaters so patients could easily attend comedies prescribed to promote healing. One of the most well-known cases of joy as good medicine occurred when the writer and peace activist Norman Cousins, in 1964, was diagnosed with a life-threatening illness. While researching his disease, Cousins learned that negative emotions are detrimental to health and healing. He then correctly hypothesized that positive emotions could improve his health, and he began reading humorous stories and

Joy can strengthen your immune system, boost your energy, and protect you from stress.

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live well MEDITATION watching funny movies, essentially laughing his way back to wellness. In 1989,validating Cousins’s case, the Journal of the American Medical Association published a pioneering article on laughter therapy as a treatment for improving the quality of life of chronically ill patients. Research shows that regularly experiencing joy—whether in the form of laughter or of activities that promote happiness and well-being—can produce healthy changes throughout your body. Joy can strengthen your immune system; boost your energy; diminish your perception of pain, anxiety, and depression; protect you from the damaging effects of stress; increase your ability to sleep restfully through the night; and more. And the best thing is that you can access feelings of joy at any time through meditation.

Practice: Welcome Joy’s Opposite Every sensation, emotion, and cognition, whether positive or negative, is half of a whole. This is true for joy, too. When you welcome joy into your life, its opposite may come forward in the form of a negative

experience joy in the face of an illness, accident, or dissolution of a relationship, you can end up with unresolved feelings like sadness, grief, and shame. Instead of falling into despair, use an exercise called Welcoming the Opposite of Joy, which allows you to invite these feelings in as messengers that help you experience healing and resolution. Try this practice next time you’re experiencing a negative sensation, emotion, thought, or life event, or even during a thought or experience that is overall positive but doesn’t necessarily evoke joy—like finding a good parking spot. You’ll be surprised by how this simple exercise can have such a lifechanging effect. With your eyes open or closed, welcome the environment and sounds around you: the touch of air on your skin, sensations where your body touches the surface that’s supporting it, your body breathing, and sensations present throughout your body. Now, locate a feeling of joy in your body. This could be a feeling of connection, wellbeing, peace, happiness, or any sensation that

feels like joy to you. If it’s helpful, bring to mind a memory of a person, animal, place, or object that evokes joy. Notice where and how you experience that joy in your body— perhaps it’s a warm feeling in your heart or a glow in your belly. Welcome and allow the feeling of joy to grow and spread throughout your body. Now, pair your joy with an opposite, stressful sensation, emotion, or cognition, or with a particular stressor in your life. Feel how this stressful thought, emotion, or situation affects your body and mind. Now, alternate between experiencing the feeling of joy and the stressor. Go back and forth, first feeling joy in your body, then the stressor. Then, feel both at the same time, letting joy spread throughout your body even as you feel the stressor. When it feels right, relinquish the stressor and just feel joy radiating throughout your body. Rest here for as long as you feel comfortable. When you’re ready, let your eyes open and close several times as you encourage the feeling of joy to accompany you into your daily life.

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live well MEDITATION Practice: Welcome Gratitude & Joy

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Another practice for welcoming joy is to spend time experiencing gratitude moments—welcoming feelings of gratitude and joy into body and mind. You do this by taking time to recall that which you’re thankful for. Research shows that people who regularly practice gratitude moments are more joyful and experience less depression than those who don’t. The following is good to do at night, before falling asleep. With your eyes open or closed, welcome the environment and sounds around you: the touch of air on your skin, sensations where your body touches the surface that’s supporting it, your body breathing, and sensations present throughout your body. Welcome into your body feelings of gratitude and joy: perhaps for a friend or animal in your life; for where you live; for something someone has done for you; for having food, shelter, and clothing; or for simply being alive. Allow feelings of gratitude and joy to spread throughout your body. Feel an inner smile or your heart growing warm. Allow feelings of

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gratitude to expand and radiate throughout your body, and into the space all around you. Notice opposite feelings that may arise, such as disappointment, grief, and unhappiness. As opposites arise, welcome them. Then, in turn, welcome feelings of gratitude and joy. Allow gratitude to saturate every part of your body that feels, or has felt, unhappy. When it feels right, let go of all opposites, allowing yourself to feel only gratitude and joy, for no reason at all. When you’re ready, open and close your eyes several times while affirming your intention to feel gratitude and joy throughout your day. Then, go about your activities knowing that gratitude and joy are always with you, wherever you are, whatever you’re doing, whomever you’re with, helping you feel connected to yourself and the world around you. Practice resting in feelings of gratitude and joy during meditation, whenever you’re falling asleep and waking up, and as you go about your day. Taking in small, regular daily doses of gratitude and joy goes a long way toward enhancing your overall health and well-being.

Moving forward Yogic meditation invites you to treat every life event you encounter as an opportunity to remember, experience, and strengthen your realization of joy as innate and ever-present, no matter what your circumstances. Accessing joy will help you explore your interconnected wholeness with all of life, which in turn enhances your ability to experience unchanging well-being, gain insight, and take the actions you need to experience harmony within yourself, across your lifetime. Richard Miller, PhD, is the founding president of the Integrative Restoration Institute (irest.us) and co-founder of the International Association of Yoga Therapists. This is his eighth in a series of 10 columns designed to help you create a lasting and impactful meditation practice. LISTEN IN For an audio version of this practice, visit yogajournal .com/meditationpractice


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In an ideal world, we’d always think and act from a place of wisdom and oneness. But in the real world, ingrained patterns and personality traits can get in the way. Enter the Enneagram, a personality assessment that can help you see what’s keeping you from realizing your most authentic, highest self. Here’s how to use it, along with your yoga practice, to change course.

C

ORAL BROWN, a yoga teacher and licensed mental-health counselor in Rhode Island, uses the word “co-dependent” to describe her previous romantic relationship, which lasted more than a decade. But at the time, she didn’t realize she was in such a pattern of overgiving that she was losing herself. While her yoga practice helped shine a light on this tendency, Brown says studying the Enneagram—a four-decade-old personality-assessment system—also revealed that it was time to move on from the relationship. “The Enneagram enabled me to really see my core patterns,” says Brown, “ultimately helping me meet my needs in a healthier, more conscious way than ever before.” The name Enneagram stems from the Greek words ennea, a prefix for “nine,” and gramma, meaning “to draw.” The system’s icon is a nine-pointed star, each point representing a distinct personality type. Most Enneagram experts agree we are all born

with one dominant personality type (or number), which largely determines how we learn to adapt to our environment and the people in it. The Enneagram surfaced in the United States in the 197os, riding the tails of the human-potential movement (think therapy, encounter groups, and primal scream). Since then, therapists, spiritual teachers, coaches, and even businesses have used the Enneagram as a tool to stoke authenticity, expose core motivations, and ultimately reduce interpersonal conflict. How can a simple personality test do all this? “There’s resistance to change within all of us, and the Enneagram describes what that resistance is about for each of us,” says Peter O’Hanrahan, a leading international Enneagram teacher and trainer. “As a result, this system gives you very clear information about what you need to work on.” To wit, when Brown learned more about her Enneagram number—a Two—she was better able to see her core pattern of giving to

others to feel good about herself, and that realization gave her a choice: do something about her blind spots, or ignore them. She chose to act. “I left my partner, and I found more of my own identity in my yoga teaching,” says Brown. “I was more aligned with my truer purpose and nature.” Susan Piver, author of the meditation primer Start Here Now and a meditation teacher who leads retreats on the Enneagram, says the kind of alignment Brown experienced is what yoga is about at its core. “The Enneagram will tell us what we cannot see about ourselves—our ways of being that stem from our most wounded selves, which create confusion as a result,” says Piver. And if you’re willing to look at these wounds, which are almost always rooted in unexamined pain, you can start to chart a new, more authentic course forward, she says. “At a certain point—especially if you’re on a spiritual path—you have to do this,” Piver says. Read on to find out how.

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Story by Elizabeth Marglin | Photography by Jeff Nelson

february 2017

MODEL: LINDSAY GONZALEZ; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: MARA HOFFMAN; RINGS: MODEL’S OWN

WITHIN

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9 PEACEMAKER THE

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THE WORK OF THE ENNEAGRAM

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begins with figuring out your number, which essentially represents how you present yourself to others, where your attention goes when you quiet down, and what triggers your behaviors. Piver, for example, is a Four, which means her chief issue is envy. “Before I knew I was a Four, I used to think that what I longed for would make me happy,” she says. “Now, I’m able to see the longing itself as a sign that I’m unsettled, unhappy, or hurt, and that I can turn my attention within instead of looking for something outside. This helps me notice when I need to take better care of myself.” In addition to revealing negative patterns and deep wounds, the Enneagram also highlights your greatest strengths. For example, when Piver’s envy is brought into balance, it becomes the more evolved version of itself: equanimity. “Envy and equanimity are on a continuum,” she says. And these continuums exist for all of the numbers, which means that regularly trying to find balance between your strengths and blind spots is the key to living a more aligned, authentic life. Even better, all of this selfreflection comes with improved communication with other people. That’s why Piver calls the Enneagram an upaya, Sanskrit for “skillful means.” While she cautions against using the system to label someone, she says it can be a helpful tool to navigate communication blocks. For example: “My partner is a One, and Ones are focused on right and wrong,” says Piver. “I’m a Four, and Fours are focused on meaning. If we get into an argument, I want to talk and understand, but I can’t do that with him until I acknowledge what

Harmony, affability, resistance THE

1 REFORMER

8 CHALLENGER THE

Bluntness, nobility,

2 HELPER THE

7 ENTHUSIAST THE

Helpfulness, attunement, intrusiveness

Optimism, playfulness, superiority

THE

6 LOYALIST

3 ACHIEVER THE

Enthusiasm, confidence, self-promotion

vigilance

5 INVESTIGATOR THE

Self-sufficiency, objectivity, reclusivity

went wrong—that I see where the misstep happened. That is very useful to him because everything in him wants to get to the bottom of the right and wrong in order to fix it.” Once Piver’s partner’s needs have been addressed, they can then have the kind of conversation that also works for her. Ultimately, the Enneagram can help us release the tight hold we have on our version of things. “It’s hard to understand a person’s makeup when you are only looking at it through your own lens,” says Piver. “But what if you were told, ‘Here are nine lenses—which one do you think this person is looking through?’ It gives you a way to let go of expectations so that a more genuine exchange can transpire. It generates compassion.”

4 INDIVIDUALIST THE

Intensity, empathy, envy

PUT THE ENNEAGRAM INTO PRACTICE Yoga offers the perfect training ground to explore the nuances of your Enneagram type. When you know your number, you can start to use the Enneagram to let wash away what Patanjali called the “layers and imperfections concealing truth.” “It’s an incredible companion [to yoga] that covers territory yoga doesn’t address,” says Michael Cohen, founder of the Kirtan Leader Institute and a certified Enneagram practitioner. “Yoga talks in broad terms about how to transcend our limitations; the Enneagram gives incredible detail about what that means.” For example, each number has a corresponding somatic pattern. “For Fives, Sixes, and

Sevens, poses that bring energy to the lower body and the feet are very important because these types tend to leave their bodies by going up into their heads,” says O’Hanrahan. Once you know your type’s patterns, he says, you can customize your yoga practice to support the work you’re doing to escape your old grooves (or samskaras, in Sanskrit) and form new ones that serve you better. To that end, Brown has paired a pose with each Enneagram number to accentuate both the challenges and the possibilities for that number. Determine your type, then use your pose and mantra to continue your self-inquiry so that how you do asana reflects how you do you—with awakened clarity and compassion.


The nine numbers, or personality types, of the Enneagram each have corresponding qualities. To determine your number, read about each one’s defining traits and key motivations here, and then see which number resonates most strongly for you. (Keep in mind that we have aspects of all nine types inside us, though we tend to have more of one type than the others.) With an open mind and an investigative spirit, simply notice what resonates most.

2

THE ACHIEVER

3

DEFINING TRAITS: Generosity, people pleasing, and possessiveness KEY MOTIVATIONS: To be loved, needed, and appreciated; to vindicate their claims about themselves BASIC FEAR: Being unworthy of love AT THEIR BEST: Twos are empathetic, giving, and driven to be close to others. AT THEIR WORST: Twos can slip into doing things for others simply to feel needed. They typically have problems with possessiveness and acknowledging their own needs. 

DEFINING TRAITS: Adaptability, desire to excel, and imageconsciousness KEY MOTIVATIONS: To distinguish themselves from others; to be admired; to impress others BASIC FEAR: Being worthless AT THEIR BEST: Threes are self-accepting, authentic, and role models who inspire. AT THEIR WORST: Threes can be overly concerned with their image and what others think of them; they typically have problems with workaholism and competitiveness.

THE INDIVIDUALIST

THE INVESTIGATOR

THE LOYALIST

4

DEFINING TRAITS: Expressiveness, drama, self-absorption KEY MOTIVATIONS: To create and surround themselves with beauty, and to take care of emotional needs before attending to anything else BASIC FEAR: Having no identity AT THEIR BEST: Fours are highly creative, self-aware, sensitive, and reserved. AT THEIR WORST: Fours can be moody and self-conscious. They typically have problems with melancholy, self-pity, and self-indulgence. 

THE ENTHUSIAST

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DEFINING TRAITS: Spontaneity, versatility, and scatteredness KEY MOTIVATIONS: To maintain their freedom and happiness; to avoid missing out on worthwhile experiences BASIC FEAR: Being deprived and in pain AT THEIR BEST: Sevens are extroverted and practical. They focus their talents on becoming joyous and satisfied. AT THEIR WORST: Sevens can become distracted and exhausted by staying on the go; they typically have problems with impatience and impulsivity.

5

DEFINING TRAITS: Perceptiveness, innovation, and isolation KEY MOTIVATIONS: To possess knowledge; to have everything figured out as a way of defending against threats from their surroundings BASIC FEAR: Being helpless or incapable AT THEIR BEST: Fives are visionary pioneers, often ahead of their time, and able to see the world in an entirely new way. AT THEIR WORST: Fives can become detached. They typically have problems with eccentricity, nihilism, and isolation.

THE CHALLENGER

8

DEFINING TRAITS: Decisiveness, self-confidence, willfulness KEY MOTIVATIONS: To be selfreliant and important in the world BASIC FEAR: Being controlled by others AT THEIR BEST: Eights are self-mastering, and use their strength to improve others’ lives. They are self-confident and decisive. AT THEIR WORST: Eights can be egocentric and domineering. At times, they feel they must control the people around them, sometimes becoming confrontational. They can have problems with their temper and showing vulnerability.

6

DEFINING TRAITS: Responsibility, anxiety, and suspicion KEY MOTIVATIONS: To feel supported by others, to test the attitudes of others toward them BASIC FEAR: Lack of security or guidance AT THEIR BEST: Sixes tend to be stable, self-reliant, and trustworthy. They foresee problems and foster cooperation. AT THEIR WORST: Sixes can be indecisive, reactive, and rebellious. They can also become defensive and evasive, and deal with self-doubt and suspicion of others.

THE PEACEMAKER

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DEFINING TRAITS: Receptivity, reassuringness, complacency KEY MOTIVATIONS: To create harmony; to preserve things as they are BASIC FEAR: Loss and separation AT THEIR BEST: Nines are able to bring people together and heal conflicts. They are accepting, trusting, and stable; they are usually creative, optimistic, and supportive. AT THEIR WORST: Nines can be too willing to go along with others to keep the peace. They want everything to go smoothly, and so can also be complacent. They may have problems with inertia and stubbornness.

Sources: Enneagram in the Narrative Tradition, The Enneagram Institute

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THE HELPER

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THE REFORMER

DEFINING TRAITS: Principle, purpose, self-control, and perfectionism KEY MOTIVATIONS: To be right; to strive for greater things BASIC FEAR: Being corrupt, evil, defective AT THEIR BEST: Ones are conscientious and ethical, with a strong sense of right and wrong. They are teachers and advocates for change, always striving to improve things. AT THEIR WORST: Ones are afraid of making a mistake; they can slip into being critical and perfectionistic, and tend to struggle with resentment and impatience.

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Your yoga mat is the perfect place to explore and reconcile the core dilemma your Enneagram number has revealed. Each of these poses closely corresponds with each type’s physical manifestation of its inner predicament, says Brown. After warming up, practice the asana and repeat the mantra that matches your type. Experiment with all nine poses to become more discerning in all your relationships, from the ones you have with those around you to the one you have with yourself.

THE

REFORMER

THE

HELPER

PRACTICE Paschimottanasana (Seated Forward Bend) MANTRA I can have my own needs and still be loved. Seated forward folds are grounding and insular, providing an opportunity to attune to your own wisdom. The symbolic gesture of bowing the heart forward offers Twos the visceral experience of self-reverence. HOW TO From a seated position, extend your legs and scoot your sitting bones back. On an inhale, elongate your spine and lift your chest like you were in Bhujangasana (Cobra Pose). As you exhale, fold forward, leading with your heart. Stay for several rounds of breath.

MANTRA I can lighten up, loosen my grip on perfection, and find pleasure in things just as they are.

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Ones tend to repress their instincts and prefer to filter the world through their intelligence. Bow Pose provides a structured container for Ones to reengage with their more primal instincts, as well as soften around their limitations, as the posture puts pressure on the belly and stimulates the enteric nervous system (a.k.a. the “belly brain”).

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HOW TO Lying face-down on your mat, bend your knees and reach back to clasp the outside of your ankles. (If that’s not possible, clasp your feet or use a strap.) Rest your forehead on the earth and take a deep, mindful breath. As you exhale, engage your core and simultaneously press your pubic bone into the earth while lifting your heels and reaching your legs strongly back and up. Combine these actions with activating the muscles in your upper back while relaxing your face and jaw muscles. Hold for 3 rounds of breath. Repeat 3 times, then rest in Balasana (Child’s Pose) or a simple seated twist.

3 THE

THE

PRACTICE Sasangasana (Rabbit Pose)

PRACTICE Virabhadrasana III (Warrior Pose III)

MANTRA I value deep heart contact.

MANTRA I am free of my old story. I stand my ground and speak my truth.

ACHIEVER

In this pose, the crown chakra roots to the earth in a way that grounds Threes, whose dilemma is often how to modulate their hard-driving energy. This neutralizing, simple posture stimulates connection to the head (consciousness) and the wisdom body (intuition), and deflects the Threes’ innate tendency to compete. HOW TO Start in Child’s Pose with your knees hip-distance apart, and rest your forehead on the mat. From here, place your hands under your shoulders and curl your toes under. On an inhale, hug your elbows inward and press into your hands as you lift your hips away from your heels. On an exhale, round your upper back to shift the weight from your forehead to your hairline and finally the crown of your head. Continue to press into your hands to distribute the weight and avoid putting too much pressure on your neck. If you feel comfortable here, bring your hands behind you to hold your ankles, heels, or toes. Stay in the posture for 3 rounds of breath.

INDIVIDUALIST

This challenging balance pose moves energy away from the center and out into the limbs and crown, stimulating proprioception—awareness of one’s body in space. As they extend in all directions and gaze down in this pose, Fours learn to calibrate their internal compass and let go of comparison. HOW TO Come to High Crescent and place your hands on your hips. Take a centering breath; on the exhale, lengthen your spine as you lean your upper body forward. Begin to shorten your stance by walking your back foot in until you feel steady enough to lift your back leg. Without compromising the level structure of your hips, continue to lift your back leg until you reach your movement threshold or your leg is parallel to the earth. As you gaze down or directly in front of you, relax your face and jaw while simultaneously extending your spine and arms overhead; you can also keep your hands on or near your hips. Hold the pose for 3 rounds of breath, and then repeat on the second side.

TOP: KIRA GRACE; BOTTOMS: ONZIE

PRACTICE Dhanurasana (Bow Pose)


6

THE

INVESTIGATOR

THE

PRACTICE Matsyasana (Fish Pose) MANTRA I have faith in myself and do not need to fear the unknown. This backbend exposes the throat and chest, requires trust and commitment, and cultivates an expansive awareness—all appropriate actions for Sixes, whose nemesis is doubt. Sixes can learn to have faith and take action despite the uncertainty this asana often invokes. HOW TO From a reclining position, prop yourself up on your elbows.

LOYALIST

PRACTICE Ustrasana (Camel Pose)

HOW TO Kneel on your shins with your toes curled under and your hips over your knees; place your hands in Anjali Mudra (Salutation Seal, or prayer position), as if you were in Tadasana (Mountain Pose). Inhale and feel the safety and stability of the posture. Exhale and bring your hands to support you at your lower back. Wrap your elbows in toward one another. With every inhale, elongate your spine so that you grow taller and broader; with every exhale, soften your shoulders, neck, and jaw as you lift your gaze and maybe your chin. If you feel stable here, slide your hands to rest on your heels. Stay for 3 rounds of breath.

THE

THE

7

ENTHUSIAST

PRACTICE Malasana (Garland Pose) MANTRA I have everything I need here and now. Malasana concentrates energy downward, grounding one’s awareness and literally bringing Sevens back to earth and challenging their fear that stability leads to stagnation. HOW TO Stand with your feet at least mat distance apart, with your toes turned out slightly. On an exhale, lower your hips to a squatting position, and track your knees over your toes. Bring your hands together in Anjali Mudra while pressing your upper arms against your inner thighs. With each inhale, rise from your roots by lengthening your spine and pressing your arms to your legs. With each exhale, feel the natural state of contraction by bowing your head, releasing the pressure of your arms, and slightly rounding your spine. Stay here as long as you feel comfortable, letting each round of breath ground and center you.

9

PEACEMAKER

PRACTICE Natarajasana (Lord of the Dance Pose) MANTRA I can dance to my own drumbeat and still be part of my tribe. The dual actions of this pose—the extendingout and the rooting-down—require Nines to find their core while being pulled in different directions. HOW TO Stand at the top of the mat and shift your weight to your left side. Place your hands at your hips and draw your right knee toward

8

THE

CHALLENGER

PRACTICE Anjaneyasana (Low Lunge) MANTRA I’m willing to be vulnerable. This pose works the psoas—a muscle directly linked to our fight-or-flight response—which helps Eights learn the humility that comes from allowing oneself to be vulnerable. HOW TO From Down Dog, exhale and step your right foot to your right hand, aligning your right knee over your heel. Lower your left knee to the floor and turn the top of your left foot downward. On an inhale, use the rooting action of your front foot to lift your torso upright. Inhale and extend your arms overhead; exhale and feel the grounding weight of your hips. Scissor your legs toward the midline to support the lift. Stay here for 3 rounds of breath, and then release and repeat on the second side.

your navel. Feel your core engage as you lean forward and extend your right leg behind you, then catch your right ankle with your right hand. Slightly bend your standing left leg, simultaneously lifting your left sitting bone and extending strongly through your right leg. At the same time, reach your left arm forward, parallel to the floor. Inhale and exhale as you maintain a balance of stability (level hips and shoulders) with mobility (backbending and right-leg extension). Stay for 3 rounds of breath; repeat on the other side.

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This backbend encourages opening the heart—critical for Fives, whose chief defense is disengagement and who tend to be happiest alone. Backbends help Fives connect to their feelings and receive energy freely. Camel Pose lets the practitioner modulate the intensity of the backbend, giving Fives an opportunity to explore trust and openness in small, safe increments.

february 2017

MANTRA I can engage with the world without holding back.

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RAVE

While most dance parties end in the wee hours, a new trend of events starting at 6 a.m. is inspiring yogis across the country to rise and rave—minus the alcohol and drugs. Daybreaker is a morning movement aimed at

bringing people together to do yoga, dance, and, well, “break the day” as a community. “My co-founder and I were commiserating over how nightlife was overrun by drugs, alcohol, mean bouncers, and digital divides— where everyone was on their cell phones— and we wanted to get back to the basics of dancing and community,” says Brooklynbased entrepreneur Radha Agrawal. Inspired by their experiences at Burning Man, Agrawal

and her partner, Matthew Brimer, set out to infuse some of the festival’s creativity and union into the first Daybreaker event, in New York City in 2013. Since then, they’ve expanded to Los Angeles, San Francisco, Chicago, Boston, Denver, Toronto, Montreal, and other major cities in North America. Want to wake up and dance at a Daybreaker near you—or learn more about teaching yoga at an event? Check out daybreaker.com. MEGHAN RABBITT

february 2017

PHOTO COURTESY OF ROB-XERO

rise and

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practice well YOGAPEDIA

Poses of the month How to move from Virasana to Krounchasana By John Schumacher

Virasana

} vira = hero · asana = pose Hero Pose

Benefits Increases flexibility in the knees and hips; tones the muscles in the arches of the feet; increases circulation in the feet and legs

Instruction

DON’T hover or tolerate

knee pain. If you are unable to sit all the way down, sit on a block or blanket.

3 Place your hands on your knees, catch the skin on your knees, and draw it up toward your thighs—this will give your knees a more spacious feeling. Sit in this posture for 1–5 minutes.

arms to lengthen your sides upward. Press your shins and knees down and descend your inner groins. Hold for 30–60 seconds. Lower your arms, change the interlacing of your fingers, and repeat.

4 Extend your arms straight in front of you. Bring your palms together and interlock your fingers. Now, turn your palms forward (away from you), inhale, and raise your arms overhead. Use this extension along your

5 To come out of the pose, lower your arms, place your hands on the floor, and lift your buttocks. Raise one knee at a time, sliding each foot forward to straighten your leg.

DON’T allow your feet to

sickle in or splay out, to avoid injuring your knees.

OUR PRO Teacher and model John Schumacher is the founder and director of Unity Woods Yoga Center (unitywoods.com), serving the Washington, DC, area since 1979. He studied with B.K.S. Iyengar for 33 years and was certified by him as an Advanced Teacher. In his 43 years of teaching, Schumacher has taught teachers and students worldwide. His clear, precise teaching style and engaging sense of humor challenge and inspire students to move beyond their imagined limits.

Virasana

Virasana modifications, page 38

Krounchasana prep, pages 4o–41

Krounchasana, pages 42–43

yogajournal.com

2 Bend your knees a bit, lean forward, and place your hands on your calves. Pull your calf muscles back away from your knees and roll them out. Lower your buttocks and sit on the floor. The inner sides of your calves should touch your outer thighs.

february 2017

PHOTOS: RICK CUMMINGS; MODEL: JOHN SCHUMACHER; STYLIST: JESSICA JEANNE EATON; GROOMING: BETH WALKER; TOP: PRANA; BOTTOMS: LULULEMON

1 Kneel on your mat with your knees together and thighs perpendicular to the floor. Separate your feet slightly wider than hip width (if this is painful on the tops of your feet or your knees, kneel on a thin blanket). Point your toes straight back and spread the balls of your feet from the big-toe side to the little-toe side. Ideally, all of your toenails will touch the floor.

37


practice well YOGAPEDIA

Modify Virasana if needed to find safe alignment in your body.

If you experience pain in your knees …

If the stretch in your ankles is too intense …

TRY supporting your buttocks with a block or blanket. Find the height of support that allows

TRY placing a rolled-up hand towel

ankles to lift them slightly. Play with the height of the roll to find the perfect amount of stretch for you.

in your thighs and knees without any pain or sharp sensation. Gradually reduce the support in your knees.

BE PRESENT Most of us know the word karma. But perhaps fewer of us are familiar with the term krama, which means “order” or “sequence.” For instance, this Yogapedia column presents a krama, or a sequence of asanas, with each asana preparing us for the next one in the series. Keeping this in mind can intensify a practice and help us move as deeply as possible into each pose; it maximizes the benefits of each posture and transforms the asana from mere physical exercise into a vehicle for developing a more focused mind and a refined level of awareness. In other words, this approach turns your asana practice into a meditation in action.

so that your feet and buttocks your buttocks with a block. This

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yogajournal.com

knee-pain modification above.

38

Virasana, page 37

Virasana modifications

Krounchasana prep, pages 4o–41

Krounchasana, pages 42–43


practice well YOGAPEDIA

Stretch your hamstrings and tone your abdominals in these prep poses for Krounchasana.

Supta Padangusthasana Reclining Hand-to-Big-Toe Pose, variation

Benefits Stretches the hamstrings; strengthens the abdomen; increases hip flexibility

Instruction Lie on your back with both knees bent, heels near your sitting bones. Raise your left knee toward your chest and catch your left foot with both hands. Extend your left leg upward, stretching your hamstring from the buttock to the knee, and draw your quadriceps muscles from the knee Virasana, page 37

toward the hip. If you can’t straighten your leg while holding your foot with your hands, loop a strap around your foot. Tighten your kneecap and press your femur toward the back of your thigh. Maintain that action as you pull your leg toward your torso. Exhale, lift your trunk, and bring your forehead toward your shin. Stay here for 15–20 seconds, with normal breathing. Lie back, release your left leg, and change sides. Virasana modifications, page 38

Let nature be your teacher.

february 2017

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—William Wordsworth

40

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Triang Mukhaikapada Paschimottanasana Three-Limbed Forward Bend

Benefits Benefits Stretches and tones the leg muscles; strengthens the hip joints; strengthens the abdominal and spinal muscles

Instruction Sit on the floor with your legs extended in front of you. If your hamstrings are tight and your pelvis tilts backward, sit on a blanket or two. Place your palms on the floor by your hips, fingers pointed forward. Tighten your kneecaps, pull your quadriceps muscles toward your groin, and press your thighs and knees into the floor. Lift the sides of your body. Lift your breastbone and move your shoulders back. Keep your hips, shoulders, and head all in one line, perpendicular to the floor.

Improves flexibility in the ankle, knee, and hip joints; tones the abdominal muscles and organs

Instruction Sit in Staff Pose. Bend your left leg at the knee, roll your calf out, and place your leg in Hero Pose. Grip your right kneecap, press your right thigh down, and keep your legs together. If your pelvis tilts to the right, place a blanket under your right buttock. Inhale, raise your arms, and lean forward. Catch your right foot and lift your chest to create a concave back. If you are unable to reach your foot, use a strap. Exhale and bend forward, keeping your weight on the bent knee. Bring your trunk close to your legs. Hold 30–60 seconds. Inhale to sit up; switch sides. Krounchasana, pages 42–43

Krounchasana prep

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practice well YOGAPEDIA

Powerfully stretch and strengthen your legs and turn your consciousness inward as you move step by step into Krounchasana. Benefits

Instruction 1 Sit in Staff Pose. Lean onto your left leg, bend your right knee, and bring your calf and foot toward your left thigh.

2 Bring the center of your Located in the redwoods overlooking Monterey Bay near Santa Cruz, CA

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right shin to the floor, and your calf and foot to touch the right thigh and hip. Point your right toes straight back and spread the ball of the foot so that all your toenails touch the floor. Join the knees. Press your right knee, outer calf, and thigh toward the floor. If your buttocks don’t touch the floor, sit on a block or blanket. If your pelvis tilts to the left, place a blanket under your left buttock.

3 Exhale, bend your left knee, and hold your left foot with both hands. Keep your pelvis level, move your sacrum forward, and lift your side ribs.

4 Lengthen your inner left calf

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from the knee toward the ankle to extend the left leg upward. Tighten the left kneecap, pull the left quadriceps muscle toward the hip, and stretch the left hamstring from the buttock toward the knee. Roll your outer left hip toward the floor, move it slightly forward, and sit evenly on your sitting bones.

Virasana, page 37

Virasana modifications, page 38


Krounchasana

} krouncha = heron · asana = pose Heron Pose

5 Pull against your raised foot and spread your elbows sideways to lift the sides of your body and keep your trunk upright. Staying on the left sitting bone, exhale, move your head and torso forward, and simultaneously stretch your left leg up and draw it back. Keep your knee firm and move your thighbone toward the back of your leg. If possible, rest your forehead on your left shin. Relax your eyes and soften your temples. Release any tension in your neck and throat. When you pacify your senses, this pose can bring you to a state of deep quiet and profound inner awareness. Hold for 20–30 seconds, release, and switch sides.

WATCH THIS! For more step-by-step instructions, go to yogajournal.com/yogapedia

Krounchasana prep, pages 4o–41

Krounchasana

february 2017

Your body speaks to you constantly. Although it is always important to be alert to what it says, pay exquisite attention when moving in ways that test your limits. Your knees and back can be particularly vulnerable in Krounchasana. To protect your back, continuously lengthen your spine upward. To protect your knees, set your pride and ambition aside and take support from props until you no longer need it. Ahimsa (nonharming) is the cornerstone of every yoga practice, so respect the shouts, sighs, and whispers your body sends.

yogajournal.com

Stay safe

43


practice well ANATOMY

Body of knowledge How can I best strengthen and stretch my psoas? By Ray Long, MD

44

point: the way our muscles work. Some muscles are easy to consciously access, meaning they take direction from us. For example, you can intentionally spread your toes in Tadasana (Mountain Pose). But other muscles work more autonomously, with no apparent direction from the conscious mind—like the muscles working in the background to maintain your posture. These muscles are more difficult to access intentionally because their function involves tasks we have long since relegated to the unconscious mind. One such muscle that works mostly in the background (or unconsciously) is the psoas, a core muscle that’s part of the all-important hip flexors and that helps to stabilize the spine. Why does such a big, important muscle have such minor representation in the motor cortex of the brain? It’s all about energy efficiency: We use our psoas to sit down, stand up, and move from lying down to seated; we use it to walk, run, climb, and twist our torso. From a very early age, we use the psoas so much that the brain reassigns it to the level of “background function,” where movement occurs without conscious thought. From my experience, few people are able to engage their psoas voluntarily (like when you contract your biceps to “make a muscle”). This may be because its actions become habitual during infancy. Yet here’s the good news: You can learn to consciously utilize muscles that tend to do their own thing, and when you do, it can transform your yoga practice. Take Utthita Trikonasana (Extended Triangle Pose) to the right side, for example. When flexing to the right, you could simply use gravity to move your torso over your leg. However, learning to “turn on” your psoas to consciously flex your trunk provides muscular stabilization for your spine, pelvis, and hip that ultimately helps you find the fullest expression of the pose. To start to awaken your psoas, it helps to know where it is in the body. This muscle originates from the twelfth thoracic vertebra (T12) and the lumbar vertebrae (L1 through L4, with a deep layer originating from L1 through L5), and it runs along either side of the spine, behind the stomach, intestines, and continued on page 48

RECTUS ABDOMINIS PSOAS

ILIUM

ILIACUS EXTERNAL OBLIQUE

LESSER TROCHANTER OF FEMUR

FEMUR

PHOTO: RICK CUMMINGS; ILLUSTRATION: MICHELE GRAHAM

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THE HUMAN BODY IS somewhat of a mad scientist. Case in


practice well ANATOMY

3 poses to awaken your psoas Virabhadrasana I

Warrior Pose I

Utthita Parsvakonasana

Extended Side Angle Pose

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yogajournal.com

Paripurna Navasana

46

Full Boat Pose

While most of us think this pose is all about the abs, quite a bit of the work also happens in the legs and the psoas. In fact, Navasana is a great way to strengthen the psoas isometrically. Sit tall on your yoga mat with your knees bent and feet flat on the mat. Place your fingers on the floor to either side of your hips and use that light traction to lift your chest. Exhale and lift your feet off the floor so that your thighs are angled about 45 to 50 degrees relative to the floor. Stretch your arms alongside your legs, parallel to each other. Press the heads of your thighbones toward the floor to help anchor the pose and lift your sternum. Stay here for 5–10 full, easy breaths.

PHOTOS: RICK CUMMINGS; MODEL: CAITLIN ROSE KENNEY; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: ALO; BOTTOMS: LULULEMON

Similar to Warrior Pose I, this asana helps to strengthen the psoas of the front leg while stretching the psoas of the back leg. To move into the pose from Warrior I, turn your back foot so it’s parallel to the back edge of your mat—aiming for heel-to-arch alignment—bring your front elbow to your front thigh, and extend your top arm over your head, toward the front of your mat. Now attempt to press the front elbow down against your thigh by flexing your trunk to the side. Relax for a moment, then attempt to lift your quad straight up against your elbow. Finally, combine the two actions simultaneously. Neither your trunk nor your thigh will move in either of these actions, but you will feel your psoas muscle isometrically engage in your pelvis.


practice well ANATOMY ®

ANNOUNCING a newly released comprehensive Iyengar book on Yoga for Scoliosis. For students with major scoliosis, fused spines and minor imbalances, and a guide for teachers. Complete with anatomy of scoliosis, more detailed instruction, additional poses and photos than the previous Yoga for Scoliosis booklet. A guide to empower you to take charge of your own back.

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48

continued from page 44

female reproductive organs. From the spine, the psoas continues forward and down, crossing over the front of your sacroiliac joint and joining with the iliacus muscle (which originates on the inside of the pelvis, or the ilium). The psoas and iliacus work together so closely that they’re often referred to as one: the iliopsoas. The iliopsoas then runs over the brim of the pelvis to insert into the lesser trochanter, a knoblike structure on the upper inside of the femur (thighbone). It’s because the psoas crosses multiple joints that it’s able to move the body in so many ways. For starters, the psoas acts to flex the hip: Contracting the psoas either bends the trunk forward or draws the knee up. If you contract your psoas on one side, it laterally flexes the trunk, as in Extended Triangle Pose. Contract the psoas on both sides, and you’ll be able to tilt the pelvis forward, bringing the thigh and the torso toward each other, as in Paschimottanasana (Seated Forward Bend). The process of awakening your psoas begins with learning how to access it at will. You can use certain cues within your yoga poses to do this, even if you’ve never intentionally activated this muscle. Interestingly, what I’ve found with my students and in my own practice is that shortly after you start to engage the psoas intentionally in certain yoga asanas, you will find that the brain starts to engage it unconsciously, even in other poses. It’s as if the brain is saying, “OK, so now we’re using the psoas in yoga poses,” and starts to anticipate using this muscle. I call this “body clairvoyance,” meaning that the unconscious mind sees clearly what to do and then does it automatically. So essentially, by awakening your psoas, you’re trying to learn how to more readily access the muscle’s unconscious actions, ultimately creating the ability to consciously—voluntarily—engage it. As with any muscle, you want to be able to balance contracting and stretching the psoas. This helps keep the psoas in balance, which goes a long way toward stabilizing the spine and pelvis and preventing lower-back and pelvic pain. The poses on page 46 help to awaken the psoas, activating different parts of the muscle so that it’s ultimately easier for the brain to fire it up. OUR PROS Teacher Ray Long, MD, is an orthopedic surgeon in Detroit and the founder of Bandha Yoga, a website and book series dedicated to the anatomy and biomechanics of yoga. Model Caitlin Rose Kenney is a yoga teacher based in Boulder, Colorado.


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practice well HOME PRACTICE

A home practice to

awaken your sexual vitality SEQUENCE ONE

Get grounded

6 moves to help you tune in

1 Body Blessing In a cross-legged seat, hold your hands open to the sky with your pinky fingers touching. Breathe into your pelvic bowl 5 times while setting an intention for this practice. Raise your hands over the crown of your head and slowly brush them over your head, down the back of your neck, and then over your heart (shown). At your solar plexus (located at the pit of your stomach), bring your hands to your back and brush over your kidneys, then down your legs all the way to your feet. Repeat three times.

2 Pelvic Rocks

3 Heart Circles

Place your hands on your kneecaps. As you inhale, roll toward the front of your pelvis, drawing your heart forward and bringing your gaze toward the sky. As you exhale, rock to the back of your pelvis, round through your spine, and release your chin toward your chest. Repeat 10 times.

Ground through your seat and circulate your torso in wide circles above your pelvis. Try varying the speed and then notice the effect. Repeat 7–10 times in each direction.

SEQUENCE CONTINUES ON PAGE 52

yogajournal.com

PRANA IS THE life-force energy that can be described as our sense of feeling alive and well, the spark of curiosity, the seed of exploration, and the catalyst that compels us toward communion. So, it’s no surprise that it’s also synonymous with our sexual energy. But more than just a driver of procreation or of the pursuit of pleasure, our sexuality inspires, animates, and draws us into passionate love affairs with both intimate partners and the world around us. Through intention, sexual energy can be directed to help cultivate thriving total health. The following sequences draw from ancient Taoist and Tantric energy practices as well as modern science. They send energy and oxygen-rich blood to the organs in your pelvic bowl (such as the colon, bladder, rectum, and reproductive organs). Increased circulation is required for sexual arousal, and it heals and strengthens organ tissues. What’s more, attention to our muladhara (root) chakra—the dynamic pelvic floor—activates the connection to our sexual well-being. Practice these sequences together or individually as you need them.

february 2017

PHOTOS: JEFF NELSON; MODEL: LARA CATONE; STYLIST: TINA GILL; HAIR/MAKEUP: SHELLEY KAMSTRA; TOP: IVY PARK; BOTTOMS: QUEEN OF HEARTS CLOTHING

By Lara Catone

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practice well HOME PRACTICE

4 Seated Sidebend, with Neck Opening

5 Pigeon Pose, with Pelvic Breathing

6 Upavistha Konasana

Sitting tall, raise both arms to shoulder height and lengthen through your fingertips. Rest your left palm on the earth and relax your neck completely to the left as you extend through your right fingertips, making micro-adjustments to the angle of your chin and right arm to find a delicious neck release. (The muscles of the jaw and neck have a strong relationship to the muscles of the pelvis.) Stay here for 3 breaths, then repeat on the other side.

Come to your hands and knees, with wrists under your shoulders, and ankles under your hips. Bring your left knee to the outer edge of your mat, with your left foot at about a 45-degree angle to your knee. Extend your right leg straight behind you and come forward onto your forearms. Breathe into your pelvic bowl and observe the sensations. Stay for 5–10 breaths, then repeat on the right side.

Extend your legs to a V shape and flex your feet so that your toes point up. Use a pillow or blanket to elevate your hips as needed to sit with an extended—not rounded—spine. Keeping your spine long, hinge at your hips and walk your hands forward until you feel an easeful stretch, then rest the backs of your hands on the floor. Relax your neck, and stay here for 5–10 breaths.

1 Opening Hands and Feet

2 Shake It Out

Come to Tabletop, with your knees together and toes tucked under so the soles of your feet stretch open. Sit back on your heels, interlace your fingers, and stretch up through your arms with your palms facing the ceiling. Relax your shoulders while extending up through your hands. Stay here for 5 breaths.

Inhale and exhale through your mouth and begin to vigorously shake your arms. Allow this vibration to oscillate throughout your entire body. Keep your feet grounded but allow your knees, hips, and arms to bounce, wiggle, and shake. Let your skin and muscles be loose and relaxed, and notice how this vibration feels in your body and pelvic floor. Repeat for 1–2 minutes, switching up the rhythm and pattern, then pause and scan your body.

Wide-Angle Seated Forward Bend

SEQUENCE TWO

Activate your sexual energy 8 moves to help you feel radiant

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OUR PRO Teacher and model Lara

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Catone is a yoga teacher and somatic sexologist with more than a decade’s experience in both fields. She founded The Artemis School for Women’s Sexual Wellness, the first and only educational institution to interweave sex education with embodiment-based traditions. Learn more at laracatone.com.

SEQUENCE CONTINUES ON PAGE 54


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practice well HOME PRACTICE

54

3 Circulate Energy with Breath

4 Malasana, with Pulsation

Stand with your feet just wider than hip distance, with a slight bend in your knees. Extend your arms in front of your navel as if holding a large ball, keeping your elbows soft. Feel an inhalation move up your spine; with your palms facing up, draw your hands closer to your body and lift them skyward, pulling the energy up from your root. When you reach your crown, extend your arms forward and release down in the circular shape, exhaling back to your root. Repeat 5–10 times.

Step your feet wide, with your toes angled toward the front corners of your mat. Create active feet by lifting and spreading your toes and by pressing evenly through all four corners of your feet. Allow your shoulders to completely relax and your arms to dangle in front of your legs as you come into a squatting position, keeping your knees over your ankles. Holding a squat, pulse your seat up and down an inch. Repeat 5–10 times.

Turn your feet parallel to one another, with your toes angled in slightly. Interlace your fingers behind your back and keep a micro-bend in your elbows as you widen across your chest. Maintaining this length in your spine, hinge at your waist and fold forward, bending your knees as much as you need in order to release your spine. Let your head hang heavy and feel your neck relax. Stay here for 5 breaths.

6 Skandasana

7 Figure 8s

8 Belly and Circular Breathing

Pose Dedicated to the God of War Step your feet wide apart, with your toes angled toward the front corners of your mat. Bend your left knee, tracking your knee over your toes; keep your right leg straight and place your hands wider than shoulder distance while extending your heart forward. Hold here as you take 5 deep breaths, then move to the other side and hold for the same amount of time. You can also move with your breath continuously for a total of 10 breaths.

Garland Pose, with Pulsation

With soft knees and your feet just wider than hip distance, draw figure 8s with your hips. Vary the speed and circumference; play with changing directions. Repeat for 1–2 minutes.

5 Prasarita Padottanasana C Wide-Legged Standing Forward Bend C

Stand with your feet at hip distance and place your palms on your abdomen, index fingers resting just above the pubic bone and thumbs touching one another higher on your belly. Breathe into your belly and pelvis for 5–20 breaths while observing the sensation in your body.


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Fuel your

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WILLP


If nixing bad habits were easy, we’d all be perfect. The secret to making change stick when things get tough? Harnessing your discomfort and transforming it into personal power through your yoga practice. Here’s how.

IIN THE YOGIC TRADITION, a key to following through with y your intentions is tapas, or self-discipline. Derived from t Sanskrit root tap, which means “to heat,” tapas is the a about burning off your bad habits through restraint and e even purification. It’s all about lighting a fire under— a within—you. and Sometimes, tapas can literally be felt as heat in the body—like the burn of a deep Utkatasana (Chair Pose) that transforms weakness into strength. On a psychological level, tapas can be interpreted more metaphorically: It’s the friction or resistance that arises when we go against the overwhelming momentum of our ingrained habits. “Tapas is the discomfort generated when one habitual pattern rubs up against a new one,” says Nicolai Bachman, a Sanskrit scholar based in Denver and author of The Path of the Yoga Sutras: A Practical Guide to the Core of Yoga. The yoga greats, including B.K.S. Iyengar, knew the power of the seemingly simple concept that self-discipline allows for growth and transformation. As Iyengar wrote in his seminal book Light on Yoga: “The whole science of character building may be regarded as a practice of tapas.” The good news is that you can easily tap into tapas, which is one of the five niyamas, or principles that guide behavior in yoga philosophy. For example, perhaps 2o17 is the year you want to start a daily morning meditation practice. The first few weeks or even months, there may be days you wake up and immediately hit snooze. But the more you force yourself to get up, sit on your meditation cushion, and reap the benefits of your practice—despite the friction between your new habit and the old, less demanding one of sleeping in—the easier it becomes and the sooner the new, healthier habit sticks. The same persistent process, always applied gently, can also help us shed undesirable patterns like negative selftalk, binge eating, and unhealthy ingrained reactions, says Marla McMahon, a clinical psychologist and yoga

teacher in Sacramento, California. “Being able to be with that suffering—ultimately, that’s where we grow,” says McMahon. “I see growth and transformation when clients are able to put tapas into daily practice even if I don’t use that term specifically. And it does get easier the more you practice it.” There are few better tools than asana practice to help you hone your tapas training. Holding a difficultfor-you pose on your yoga mat can prepare you for staying with discomfort in your daily life, helping you to launch into serious self-study and not be controlled by that which makes you uncomfortable. (“Discomfort” in this case refers to situations in which you’re not in imminent danger, not extreme situations like abuse.) “When we practice tapas on the mat, we practice sitting with whatever sensations and conversations arise for us, without running away,” says Heather Lilleston, a Los Angeles–based yoga teacher and co-founder of Yoga for Bad People, an organization that hosts international retreats that aim to help you shift your perspective. For instance, for a yogi with tight hips, staying in Pigeon Pose for an extra 1o breaths may mean experiencing a truly transformative hip stretch. For a practitioner of intense Ashtanga Yoga, moving through the discomfort of a slow, restorative class, knowing that it will eventually breed clarity and calm, could be considered tapas training. “Sometimes what we need to see is that if we stay, we are actually OK—that we do have the strength and are able to get through it, and in that way the world slowly becomes less scary,” says Lilleston. On the following pages, Lilleston offers a heatbuilding practice to help you create tapas—physically, mentally, on the mat, beyond the studio walls, and on into 2o17.

STORY BY KATE SIBER SEQUENCE BY HEATHER LILLESTON PHOTOGRAPHY BY JEFF NELSON

OW E R


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YOGA BECOMES the training ground for making lasting change when you can meet any resistance with mindfulness, responding wisely instead of giving up. This sequence will cultivate the curiosity, stamina, and strength you need to move deeper into your yoga practice and make lasting change in other areas of your life. Lilleston recommends holding each of the following poses for at least 10 breaths, eventually working up to 3, 5, or even 10 minutes in each posture. Practice overcoming any physical or mental resistance and sticking with the pose (but not if you feel sharp pain). At each step, listen to how your body responds and to any thoughts that appear.

1 1 UTKATASANA Fierce Pose, a.k.a. Chair Pose Stand in Tadasana (Mountain Pose). Inhale as you bend your knees and sit back, lifting your arms alongside your ears and gazing overhead between your thumbs. Reach through your fingers and lift your chest. Utkatasana activates the legs, realigns the pelvis, lengthens the waist, opens the side ribs, and honors the natural curves of your spine. As you lower your hips, keep your tailbone lengthening toward the floor. Your natural inclination will be to come out of the pose because it activates muscles we generally don’t use, but that’s even more of a reason to stay. Exhale to come back to Mountain Pose.

MODEL: HEATHER LILLESTON; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP AND BRA: THE UPSIDE; BOTTOMS: MARA HOFFMAN

BUILDING HEAT


2

3 2 PLANK POSE

3 VIRABHADRASANA II Warrior Pose II

From hands and knees, exhale to extend your legs back, keeping your hips and shoulders in one long line, engaging your legs, broadening your collarbones, and drawing your navel toward your spine. Keep your shoulders over your wrists. Plank builds heat in the body by teaching us how to distribute our weight evenly. It tones the abdominal, leg, and arm muscles and can be a nice combo of stillness and strength when you commit to relaxing into the pose for a minimum of 3 minutes. Exhale to release back to hands and knees.

From standing, extend your arms out to your sides and step your feet out so your ankles line up with your wrists. Turn your right foot out so the toes face the front of your mat. On an exhalation, bend your front knee so the thigh is parallel to the ground, and the knee is above the ankle. Reach the center of your front knee toward your right second toe. Most of us meet physical and mental resistance in this pose. Stay here for at least 1 minute before inhaling to straighten the right leg and switch sides.


4 PASCHIMOTTANASANA Seated Forward Bend Sit with your legs extended in front of you. If you have tight hamstrings, place a blanket underneath your sitting bones. Flex your feet, lengthen your waist, and on an exhalation, reach for the outer edges of your feet. (If you can’t reach your feet, bend your knees as much as needed.) On your next exhalation, bend your elbows out to the sides to draw your rib cage forward, moving farther into the fold. Take your time entering the pose, not forcing anything. Focus on paying attention to each incremental movement in the posture. Inhale to return to seated.

5 SALAMBA SIRSASANA Supported Headstand From Balasana (Child’s Pose), interlace your fingers, keeping your elbows shoulder-distance apart. Press your forearms into the floor and place the crown of your head on the floor between them, maintaining a natural curve in your neck. Inhale to lift your hips, and then walk your feet in a few steps. Bend your knees as you draw your heels to your seat, then extend your legs overhead. For newer practitioners, simply walk your feet toward your face with your head on or off the floor. Make sure there is no pressure on your neck. If there is, come out; if not, stay as long as possible, gradually building up to 5 minutes. Wait for your internal dialogue to kick in, and sit with what arises. Whatever comes to the surface, stay still. When you are ready to exit the pose, slowly lower your feet to the floor and rest in Child’s Pose for several breaths.

OUR PROS Teacher and model Heather Lilleston is a vinyasateacher-training and retreat leader based in Venice Beach, California, and New York City. She has studied extensively with Rodney Yee, Colleen Saidman Yee, Sharon Gannon, and David Life and now travels the world teaching yoga. You can find her schedule at heatherlilleston.com. Writer Kate Siber is a yoga student and freelance writer based in Durango, Colorado.

5


6 VIRASANA Hero Pose From hands and knees, bring your knees together and sit between your feet, heels to the outside of your hips. If this causes pain or pressure in your knees, or you can’t get your sitting bones to the floor, sit on a block. Make sure all 10 toes face straight behind you. Interlace your fingers, and on an inhalation, reach your arms overhead, turning your palms toward the sky. This pose stimulates digestion, recenters your pelvis, lengthens your waist, and activates your arches and opens the tops of your feet. Stay for 3–5 minutes, sitting with the resistance as it arises. (That resistance shouldn’t be felt in your knees.) Exhale to release your arms and come out.

7 HANUMANASANA Monkey God Pose, a.k.a. the splits

6

From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward into a lunge, then lower your left knee to the floor. Flex your right foot, and gradually slide your heel forward. Press your right thigh down and draw your outer right hip back. Start to straighten your leg. Extend your legs only as far as you can without pain— if you go too far, you risk a hamstring tear. To modify, place one block or blanket under your right thigh, near your hip and high enough that you can relax and comfortably lift your hands off the floor, or use firm blocks under your hands and alongside your hips. For the first few moments, you should feel comfortable. After that, resistance will come up. Try to stay for 20 breaths. Even with proper support, people commonly want to exit this pose early. Remain in the posture, letting the initial layers of inner dialogue pass. Eventually, there will be a release into the asana in which the body begins to let go of gripping. To release, gently push back to Down Dog and switch sides.

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8A

8B

8 URDHVA DHANURASANA

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Upward Bow Pose, a.k.a. Wheel Pose

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Lie on your back and bend both knees, placing your feet hip-distance apart and parallel on your mat. Place your hands by your ears, fingers facing your shoulders. On an inhalation, press your hands and feet down, and lift your hips and chest into a backbend. Drop out of it the tiniest amount, slightly internally rotate your legs, lengthen your tailbone, and reach your armpits toward your wrists (8A). Try to stay for 20–30 breaths and pay attention to where along your spine you feel either fluidity or resistance. Develop an evenness of effort in your whole body. If Wheel causes back pain or isn’t available to you, practice Setu Bandha Sarvangasana (Bridge Pose) or Dhanurasana (Bow Pose) instead. To release, exhale and lower to the floor.

To neutralize your spine after Wheel Pose, gradually lift your feet off the floor and hold your knees, letting your lower legs dangle; allow your lower back to lift off the floor slightly (8B). Finally, rock your pelvis from side to side. Stay for 30–60 seconds.


9 10 9 SAVASANA Corpse Pose Lying on the floor, let your feet fall open, slightly wider than hip-distance. Extend your arms alongside your body, palms facing the sky. Turn on a favorite, calming 10-minute song. Remain in Savasana until the song ends. Simply doing nothing can be a tapas practice for some people. It may seem like a waste of time, but if you stay a full 10 minutes, layers of resistance start to fall away, helping the body and mind to rest.

10 SIDDHASANA Adept’s Pose

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EYE PILLOW: DREAM ESSENTIALS

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After Savasana, take a comfortable seat. Make sure your knees are slightly lower than your hips. You can sit on a blanket or cushion to help. Place your hands on your thighs, palms facing down if your mind is active, palms up if you are tired. Close your eyes and remain still for 20 minutes. Focus on watching the breath enter and exit through the nostrils. Respond to everything that arises with stillness. It is normal to want to move or adjust; the discipline is to remain physically still. Eventually, the mind catches up and quiets. Notice which excuses and fantasies arise and simply watch them pass.


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eat

WELL

• 1 tablespoon peanut butter • 1 tablespoon pumpkin purée • ½ teaspoon dried lavender or chamomile (strain before serving) MEGHAN RABBITT

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PHOTO: JENNIFER OLSON; PROP AND FOOD STYLIST: ERICA MCNEISH

COCOA

Nothing beats a steaming cup of hot cocoa for warming up on a cold winter day. Yet if your go-to recipe is essentially milk and sugar, it’s time to upgrade, says Joy Dubost, PhD, RD, a registered dietitian and food scientist. “If prepared properly, hot cocoa can be filled with antioxidants and nutrients, including fiber and iron,” she says, not to mention even richer flavor. Start by skipping those store-bought hot-chocolate packs, and make your own cup of cocoa using real cocoa powder. “Generally speaking, the higher the cacao content and less processed the cocoa, the greater the antioxidants,” says Dubost. To amp up your hot cocoa even more, heat up 1 cup of milk, then whisk in 1 tablespoon cocoa powder plus any of the following:

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eat well FLEX TABLE

Leafy greens stuffed with antioxidant-rich fillings make for deliciously healthy party apps or solo snacks. Recipes by Jennifer Iserloh

All wrapped up VEGETARIAN

VEGAN

chipotle chicken romaine wraps

sweet beet and chèvre chard wraps

SERVES 8

SERVES 8

Radishes plus pomegranate seeds plus spicy chicken deliver the crowd-pleasing combo of heat and sweet.

Honey and goji berries tamp the earthiness of beets, while vinegar adds a pleasantly sour note.

Peppery mustard greens pair perfectly with delicately sweet butternut squash noodles in a rich peanut sauce. If you don’t own a spiralizer, many grocery chains now sell ready-made veggie noodles.

2

1

2 tbsp olive oil 1½ lbs boneless, skinless chicken breasts, thinly sliced ¼ tsp black pepper 2 tbsp canned chipotle chilies in adobo, chopped 1 head romaine lettuce, separated into 16 leaves 8 radishes, thinly sliced 1 cup pomegranate seeds 1 cup tomato salsa (optional) In a large skillet over medium heat, warm oil. Cook chicken and black pepper until chicken starts to brown, 5 minutes. Add chilies and cook until chicken is cooked through, 1–4 minutes. Top romaine leaves with chicken, radishes, and pomegranate seeds. Serve with salsa, if desired. NUTRITIONAL INFO 160 calories per two wraps, 6 g fat (1 g saturated), 6 g carbs, 2 g fiber, 20 g protein, 74 mg sodium

¼ 2 2 ½ ¼ 1 8 2

lbs baby beets, peeled, trimmed, and quartered cup dried goji berries tbsp honey tbsp apple cider vinegar tsp salt tsp black pepper lb Swiss chard (16 leaves), trimmed scallions (greens and whites), thinly sliced oz goat cheese, crumbled

In a small saucepan filled with water, bring beets to a boil. Reduce heat to a simmer and cook until beets are fork tender, 45–50 minutes; drain and return to saucepan. Add goji berries, honey, vinegar, salt, and black pepper. Toss well. Top chard leaves with beet mixture, scallions, and goat cheese. NUTRITIONAL INFO 94 calories per two

wraps, 2 g fat (1 g saturated), 17 g carbs, 4 g fiber, 4 g protein, 347 mg sodium

squash “noodle” collard wraps SERVES 8

⅓ 2 1 1 1 2 1 1

butternut squash (2–3 lbs), peeled, seeded, and with neck separated from base cup creamy peanut butter Zest and juice of one lime tbsp reduced-sodium soy sauce tbsp minced ginger small clove garlic, minced tsp light-brown sugar or stevia tsp sriracha (optional) Olive oil cooking spray bunch collard greens (16 leaves), trimmed tbsp sesame seeds

Using a spiralizer, process the neck of the squash into spaghetti-style noodles. In a large bowl, whisk peanut butter, 2 tbsp water, lime zest and juice, soy sauce, ginger, garlic, brown sugar, and sriracha (if desired) until smooth. Coat a large stockpot with cooking spray and place over medium-high heat. Add squash noodles and cook, tossing often, until soft, 3–5 minutes. Toss noodles in peanut sauce. Spoon squash noodles onto collard leaves and sprinkle with sesame seeds. NUTRITIONAL INFO 135 calories per two wraps, 7 g fat (1 g

saturated), 17 g carbs, 5 g fiber, 6 g protein, 203 mg sodium

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PICTURED HERE: Sweet Beet and Chèvre Chard Wraps

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PHOTO: JENNIFER OLSON; FOOD STYLIST: ERICA MCNEISH

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eat well SMART CHEF

Build a better salad To upgrade the healthiness of your starter course, opt for leafy greens from the Brassica family—arugula, kale, and mustard greens. All contain glucosinolates, plus fiber and vitamins A, C, and K.

Veggies du jour

Let’s take a moment to celebrate cruciferous veggies. These mighty members of the Brassica family are rich in glucosinolates, plant chemicals with anticancer properties. Plus, eating them often may help you maintain a healthy weight, thanks in part to their high fiber content. Here, tasty ways to serve up three varieties. By Rachel Begun, MS, RDN BRUSSELS SPROUTS

GOOD FOR Low-calorie, low-carb mashes and puréed soups CAULIFLOWER MASH In a large pot, boil florets from 1 head cauliflower in salted water until tender, 6–8 minutes; drain, reserving cooking water. In a blender, purée cauliflower with 2 tbsp olive oil and up to 2 tbsp reserved cooking water to achieve desired consistency. Season with salt, pepper, garlic powder, grated Parmesan, and dried rosemary.

All Brassicas contain glucosinolates, but Brussels sprouts top the list of sources. Besides lowering your cancer risk, glucosinolates may also play a role in reducing inflammation in your body, according to research. GOOD FOR Baked and roasted side dishes; pasta salads and green salads CHEESY BAKED BRUSSELS SPROUTS In a bowl, toss 1 lb trimmed, quartered Brussels sprouts, 1 cup halved chestnuts, 2 tbsp olive oil, ½ tsp salt, and ½ tsp black pepper. Spread onto a baking sheet and cook at 400° until sprouts are tender, 20 minutes. Sprinkle with 2 cups grated Parmesan; bake until cheese melts, 2 minutes.

it’s all in the

SEASONING

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With the right pairings and spices, cruciferous veggies can be downright craveworthy.

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veggie

pair with

season with

Cauliflower

anchovies, pine nuts, raisins

cumin, curry, parsley, red pepper flakes

Brussels sprouts

almonds, celery, hard-boiled eggs, hazelnuts

apple cider vinegar, garlic, onions, thyme

Red cabbage

apples, blue cheese, walnuts

balsamic vinegar, brown sugar, lemon juice

RED CABBAGE Give your meals a colorful twist and a boost of anthocyanins, powerful antioxidants that give red cabbage its bright hue. One cup also provides 16 percent of your daily fiber needs, which helps reduce blood cholesterol and keeps your gut healthy. GOOD FOR Slaws, stir-fries, and nutrient-rich wraps RED CABBAGE SLAW In a bowl, toss 3 cups shredded red cabbage, 2 cups shredded green cabbage, 2 julienned carrots, 1 julienned red bell pepper, 2 finely sliced scallions, and ¼ cup chopped cilantro. Serve with Asian-style vinaigrette.

PHOTO: JENNIFER OLSON; FOOD STYLIST: VICTORIA ESCALLE; PROP STYLIST: NICOLE DOMINIC

CAULIFLOWER While you might not expect great things from a veggie lacking vibrant color, cauliflower is actually rich in vitamin K, an anti-inflammatory, and antioxidants like vitamin C, beta-carotene, and quercetin, which help reduce oxidative stress to cells and support your body’s natural detoxification system.


Embrace your path.

Find your classroom at the American university of yoga.

Schools

Yoga | Ayurveda | Integrative Yoga Therapy Stockbridge, MA | 800.848.8702 | kripalu.org/schools MISSION DRIVEN, DONOR SUPPORTED

KripaluÂŽ is a registered trademark of Kripalu Center for Yoga & Health. All rights reserved.


BEYOND SMOOTHIES Your blender can do so much more with healthy produce than just churn out green smoothies. Put it to work whipping up delicious, creative meals from vegan and gluten-free home chef and blogger Tess Masters and her new book, The Perfect Blend: 100 Blender Recipes to Energize & Revitalize.

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Recipes reprinted from The Perfect Blend: 100 Blender Recipes to Energize & Revitalize Copyright Š 2016 by Tess Masters Photographs copyright Š 2016 by Anson Smart Published by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC.

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FLAX SESAME SUNFLOWER COCONUT


• • • • • •

asparagus avocados bell peppers

• •

bok choy broccolini

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I BELIEVE THAT A BLENDER IS

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the greatest tool for making delicious, beautiful, healthy food on the fly. While my blender recipes include a full repertoire of what you’d expect—smoothies, juices, and soups—they also go beyond puréed options you sip, glug, or scoop up with a spoon. The blended components for appetizers, salads, main dishes, and desserts help elevate fork-worthy foods. All of the recipes are super easy and can be made by time-strapped and novice cooks alike. People often ask me for recipes geared to specific health outcomes—energy, immunity, detox, weight loss. So, for my new book, The Perfect Blend: 1oo Blender Recipes to Energize & Revitalize, I went with ingredients I love that help me stay in optimal health. Rather than serving up a comprehensive analysis of the nutritional properties and virtues of each of these hero foods, I’ve shared a few top-line takeaways—practical information on their health benefits, and how to prepare, blend, and cook them for amazing textures and tastes. All my heroes boast more than one special power, and these powers often work in concert and offer multiple benefits—or even all the ones I’ve outlined. The chart (at right) serves as a guide for combining diverse, nutrient-dense foods to create a balanced, healthy diet. While I do want you to eat well, I also want to inspire you to have fun with food. The recipes on these pages are functional and geared toward flexibility, with a list of optional ingredients so you can tailor each dish to your own tastes and requirements. Grab your blender and discover what makes your perfect blend.

Brussels sprouts cabbage carrots cauliflower cayenne pepper celery cilantro

collard greens cucumbers

• • •

garlic ginger lemons and limes parsley

sea vegetables sesame seeds sweet potatoes walnuts zucchinis

• • •

anti-inflammatory

• • •

weight loss

almonds

detox

immunity

24 plants and nuts with powerful health perks

energy

HERO FOODS

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

• •

• •


FOR ANTI-INFLAMMATORY EFFECTS

sesame soba SERVES 8

When you’re craving pasta, go for soba noodles. Made from buckwheat, they supply more protein than other grains, as well as magnesium to support a healthy nervous system. To avoid a gluey texture, cook the noodles until just soft, chill quickly in cold water, then drain. Soba paired with sesame dressing is a classic, and it’s a delicious vehicle for your green veggies and herbs. 1

package (9.5 oz) buckwheat soba noodles 1 ½ tbsp minced fresh ginger 1 tsp minced garlic (about 1 clove) ⅛ tsp red pepper flakes (optional) 4 ½ tbsp tamari, divided 3 tbsp plus 2 tsp toasted sesame oil, divided

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3 1 2 2 2 1 ½ ⅓ 2 1 ¼

tbsp rice vinegar tsp mirin cups thinly sliced asparagus, cut diagonally cups loosely packed, shredded baby bok choy cups loosely packed, shredded Brussels sprouts cup thinly sliced English cucumber cup thinly sliced scallions, whites and greens cup finely chopped, firmly packed cilantro tsp black sesame seeds cup shelled raw edamame (optional) Juice of half a lime cup julienned nori sheets (optional)

Cook soba noodles as directed on package, except drain 1–2 minutes early for the best texture. Rinse, soak for a few minutes

in cold water, then drain again. In a blender on high speed, blast ginger, garlic, red pepper flakes (if desired), 3 tbsp tamari, 3 tbsp sesame oil, rice vinegar, and mirin until solid ingredients are completely pulverized, 30–60 seconds. In a large wok or skillet over medium-high heat, warm remaining 2 tsp sesame oil. Add asparagus, bok choy, Brussels sprouts, and remaining 1½ tbsp tamari, and sauté until vegetables are soft and wilted, 1–2 minutes. Let cool. In a large bowl, toss soba noodles with sesame dressing, cooked vegetables, cucumber, scallions, cilantro, sesame seeds, edamame (if desired), and lime juice. Garnish with nori, if desired. NUTRITIONAL INFO 200 calories per serving,

7 g fat (1 g saturated), 30 g carbs, 2 g fiber, 8 g protein, 839 mg sodium


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IT’S A WAY OF LIFE

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FOR WEIGHT LOSS

roasted veggies with lemon tarragon trickle SERVES 8

This dish feels decadent, but it’s actually light and easily digested. Top with lemon zest for an added burst of flavor, hungerquashing pine nuts for greater satiation, and red pepper flakes to rev up metabolism. head garlic, trimmed to expose clove tops cup, plus 3 tbsp and 1 tsp extra-virgin olive oil, divided 1¼ tsp sea salt, divided 1 head cauliflower, cut into florets 2 yellow bell peppers, cut into strips 2 zucchinis, cut lengthwise into eight strips ½ red onion, cut into eight pieces 1 tsp freshly ground black pepper, divided 2 bunches broccolini 2 tsp minced shallot ⅛ tsp finely grated lemon zest, plus more for garnish ¼ cup fresh lemon juice, divided 1 tbsp Dijon mustard 2 tsp coconut nectar or maple syrup

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1 ½

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1 1 2 2 ¼

Pinch of red pepper flakes (optional) tbsp roughly chopped fresh tarragon romaine lettuce heart, roughly chopped tbsp flat-leaf parsley tbsp finely chopped chives cup dry-toasted pine nuts (optional)

Heat oven to 375°. Brush garlic tops with 1 tsp oil and sprinkle with a pinch of salt. Wrap garlic in parchment paper, then aluminum foil (to help garlic steam, not burn), and roast until tender, 40–60 minutes. Let garlic cool, then squeeze pulp out of skins. In a bowl, combine cauliflower, bell peppers, zucchinis, red onion, 2 tbsp oil, ½ tsp salt, and ½ tsp black pepper. Spread vegetable mixture on a baking sheet lined with parchment paper; roast until lightly browned, 30–40 minutes. In a bowl, toss broccolini with 1 tbsp oil, ¼ tsp salt, and ¼ tsp black pepper. Transfer to a second baking sheet

lined with parchment paper, and roast until slightly softened, 15 minutes. In a blender on high speed, blast garlic, shallot, remaining ½ cup oil, lemon zest and juice, mustard, coconut nectar, remaining ½ tsp salt, remaining ¼ tsp black pepper, and red pepper flakes (if desired), until dressing is emulsified and creamy, 30 seconds. Add tarragon and pulse a few times, until tarragon is evenly dispersed in the dressing. In a bowl, toss roasted veggies, romaine lettuce, parsley, chives, pine nuts (if desired), and ½ cup tarragon dressing. Serve topped with lemon zest and remaining dressing on side. NUTRITIONAL INFO 330 calories per serving,

27 g fat (4 g saturated), 21 g carbs, 5 g fiber, 6 g protein, 325 mg sodium


SERVES 6

This recipe is a vegan version of the soupe joumou that Haitians devour on New Year’s Day. Haitian chef Danielle Jean-Francois and her sister Michele helped me tweak their grandma’s recipe. Each aromatic spoonful delivers veggies to energize your body. 1 3 2 1 1 1 3 1 1 2

kabocha squash, seeded and cut into 8 pieces quarts vegetable broth, divided tbsp grapeseed oil or olive oil cup diced carrot cup diced celery cup diced yellow onion tbsp chopped fresh thyme, divided tbsp minced garlic (about 3 cloves) tbsp sea salt, divided cups shredded green cabbage

1 1 2 2 ½ ¼ ¼ ½ 3 1 1 ½ ¼

cup diced green bell pepper cup chopped leek (white part only) cup peeled and diced sweet potato cup peeled and diced chayote squash (or additional sweet potato) cup peeled and diced potato cup peeled and diced turnips tbsp garlic powder tbsp onion powder tsp freshly ground black pepper tsp red pepper flakes tsp ground clove Pinch of cayenne pepper cup loosely packed chopped cilantro tbsp fresh lemon juice tbsp coconut oil in liquid form avocado, sliced (optional) cup raw cashews or pecans (optional) cup finely chopped scallions (optional)

In a large pot filled with water, add kabocha squash and bring to a boil. Reduce heat to medium, and simmer, uncovered, until squash is tender, 30 minutes. Drain

squash and let cool, then remove skin.

utes. Add squash mixture, remaining

salt, black pepper, red pepper flakes,

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Haitian heaven

1 1 1 1

scallions, if desired. 8 g fat (3 g saturated), 37 g carbs, 7 g fiber, 5 g protein, 931 mg sodium

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FOR ENERGY & IMMUNITY

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FOR DETOX

mini chocs M A K E S A B O U T 1 0 C H O CO L AT E S

High in filling, healthy fats and low in carbs, these delicious treats hit the sweet spot. Boost their detoxifying power by adding a kick of cayenne or nutrient-dense Blue Majik (an algae supplement), plus walnuts for a crunchy texture and a healthy dose of anti-inflammatory omega-3 fatty acids. ½ ¼ ¼ 2

¼ ½

LEARN FROM A MASTER TEACHER

Understand Yoga Deeply • Teach Yoga Powerfully

Gary Kraftsow was named “One of America’s Leading Yoga Therapists” and a Lifetime Contributor by Yoga Journal

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JOIN THE LIVING HEALING TRADITION OF VINIYOGA

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The 2018 Viniyoga Foundations Program for Teaching & Yoga Therapy welcomes current and aspiring yoga teachers and practitioners. • Initiate your study of Yoga Therapy • Immerse in ancient wisdom • Transform your personal practice Learn More: Dona Robinson, Student Advisor 317.938.0123 • StudentAdvisor@viniyoga.com

www.viniyoga.com/vfp2018 Sessions begin in Austin, Texas in April 2018

cup coconut oil in liquid form cup unsweetened cacao powder cup raw almond butter tbsp pure maple syrup or 20 drops alcohol-free liquid stevia tsp sea salt tsp E3Live Blue Majik or spirulina (algae supplement, optional)

⅛ ¼

tsp cayenne pepper (optional) cup crushed raw walnuts (optional)

In a blender, add oil, cacao powder, almond butter, maple syrup, salt, and Blue Majik and cayenne, if desired, and blast on high speed until well combined, 10–20 seconds. Transfer chocolate mixture to a liquid measuring cup and stir in walnuts, if desired. Pour mixture into small silicone candy molds or tiny paper baking cups set out on a tray. Chill in freezer until solidified, 20–30 minutes. Gently release chocolates from molds and transfer to a container with a lid. Store in fridge or freezer for up to three weeks, and serve chilled to avoid melting. NUTRITIONAL INFO 147 calories per chocolate, 15 g fat (10 g saturated), 5 g carbs, 1 g fiber, 2 g protein, 60 mg sodium


Ad ch va a e nc eY oT t ou rn a r Pr e •L actic e • Find Your Voice


2o17

SPECIAL ADVERTISING SECTION

DIRECTORY

practice wherever you go! LOOK INSIDE TO FIND

PINDYURIN VASILY/SHUTTERSTOCK

a a a a

Teachers & Studios, A2 Teacher Trainings & Workshops, A14 Conferences & Festivals, A17 Vacations & Retreats, A18

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Listings in the 2017 Yoga Directory are organized into four categories (see headers at the tops of the pages): Teachers & Studios, Teacher Trainings & Workshops, Conferences & Festivals, and Vacations & Retreats. Within each category, listings are arranged by state and city, with international entries following the US categories. Get Listed Interested in listing your business in our online directory or in next year’s print directory? Visit us at yjdirectory.com, or email us at directory@yogajournal.com.

TEACHERS

STUDIOS

arizona

L A G U N A B E AC H

SEDONA

THE LAUGHTER YOGA INSTITUTE

LOS ANGELES

Jeffrey Briar, MY, CLYT Kathryn Burns, CLYT Ruthe Gluckson, CLYT

790 Manzanita Drive, Laguna Beach, CA 92651

7 CENTERS YOGA ARTS Ruth Hartung (Sraddhasagar), Studio Owner, E-RYT 500

2115 Mountain Rd, Sedona, AZ 86336 P (928) 203-4400 yoga@7centers.com • 7centers-yoga.com/ 7 Centers Yoga Arts has been training yoga teachers in Sedona since 2001. Internationally known, we offer a classical foundation in Asana and Philosophy integrated with Ayurvedic Nutrition and Vedic Astrology. RYS200 & RYS300 Teacher Trainings in Hatha, Therapeutic Yoga, Kundalini and Children’s Yoga. 30-Day Immersion and Weekend formats available.

california

P (949) 376-1939 JBriar@LYInstitute.org • LYInstitute.org Certified training as authorized by Dr. Kataria. Basic and Graduate-level programs. Daily classes, program development, workplace seminars, retreats. Introductory and customized workshops.

LA QUINTA YOGA CENTRAL April Jones, Studio Owner

78-370 Hwy. 111 , Ste. 185, La Quinta, CA 92253 P (760) 861-8574 yogacentrallaquinta@gmail.com yogacentrallaquinta.com Vinyasa Flow, Restorative, Yin, Pre-Natal and Yoga for Seniors. All levels beginners to advanced. Come to sweat, laugh, feel and breathe.

BURBANK YOGA BLEND Christy Marsden, Studio Owner Bekah Finch, General Manager Marcy Johnson, Studio Manager

1921 West Magnolia Blvd., Burbank, CA 91506

february 2017

yogajournal.com

P (818) 954-9642 info@yogablend.com • yogablend.com

A2

A blend of yoga styles for all levels in a welcoming community environment. Classes, workshops, retreats, trainings and more. Great teachers, great students, great vibe!

THINKING BODY - FEELING MIND ® Linda Lack

1637 S. La Cienega Blvd, Los Angeles, CA 90035 P (310) 273-4797 lindalack@lindalack.com • lindalack.com Movement/yoga therapy/teacher certifications. Advanced technique & injury resolution for beginners through advanced. Monthly intensive clinics, lectures, teaching seminars. Useful for advanced/certified teachers who want to expand their skills & would-be teachers, as well as anyone wanting to refine technique or immerse themselves in The Thinking Body-The Feeling Mind. Yoga Alliance-certified. Movement/Yoga Therapy Certificate.

ORINDA JEANNE DOWELL’S FITNESS PROGRAMS

LARKSPUR

Jeanne Dowell, E-RYT 500

STRESS MANAGEMENT CENTER OF MARIN

72 Scenic Drive, Orinda, CA 94563

Robin Gueth, Director, Yoga Therapist Trainer Lynn Weinberger, Teacher, Yoga Therapist Trainer Kaya Mindlin, Yoga Therapist Trainer

1165 Magnolia Ave., Larkspur, CA 94939 P (415) 461-2288 Robin@SMCmarin.com • smcmarin.com/ Nationally accredited IAYT 800hr Yoga Therapy Program. Classes/privates for backs, hearts, sports issues, surgery rehab. Hospital provider & Curriculum Developer. InnerBody, Viniyoga, Svarupa. YA200/300/PYT. Yoga Business Consulting.

P (925) 254-0193 jeannedowell@yahoo.com YogaWithJeanne.com BKS Iyengar influenced & trained in India. Former instructor under US Olympic committee. Private/ public classes in Orinda & Moraga, California. Unique spa/yoga days. Meditation classes. TheGreenBuddha.com for clothes & accessories.


MINDBO DY CUS TOMER S

Help People Find Peace can spend more time guiding their yogis

EXPLORE THE SOFTWARE AT MINDBODYONLINE.COM | 877.755.4279


SPECIAL ADVERTISING SECTION

PAS ADENA

LAKELAND

YOGA HOUSE

SATYA LIFE YOGA, LLC

Farzaneh Noori

Frankie Hart, ERYT500, YACEP, RPYT, MFA, Owner, Teacher Mary Soria, RYT500, Teacher Joyce Scott, Reception

11 W. State St., Pasadena, CA 91105 P (626) 403-3961 info@yogahouse.com • yogahouse.com

112 E. Pine St., Lakeland, FL 33801 Big neighborhood yoga studio with a fantastically diverse community of students, young and old, beginning to advanced. We’ve got experienced teachers, a jam-packed schedule, wide range of styles, three large, well equipped classrooms, plenty of free parking and flexible pricing on everything from single drop-in classes to yearly memberships.

S ANTA BARBARA SANTA BARBARA YOGA CENTER Sarah Tuttle, Director Rev. Jivana Heyman, Owner

32 E. Micheltorena Street, Santa Barbara, CA 93101 P (805) 965-6045 sarah@SantaBarbaraYogaCenter.com SantaBarbaraYogaCenter.com 23 years of excellence in Santa Barbara. Classic yoga styles for all levels, Workshops and Teacher Trainings year-round in our beautiful, large, light-filled studios.

P (863) 802-9642 info@satyalife.com • satyalife.com Satya Life Yoga offers yoga classes, teacher training and in-depth workshops in a warm and welcoming environment. The Iyengar-based style includes flow, core, therapeutic essentials.

kentucky BOWLING GREEN BE HAPPY YOGA & SALT CAVE

YOGA SERVICE CONFERENCE Supporting

Practice & Building

Community May 19-21

Susan Polk, Owner

2710 Nashville Rd., Suite 104, Bowling Green, KY 42101 P (270) 799-8070 susan@behappybg.com • behappybg.com A nurturing, peaceful studio offering multidiscipline, Integral, vinyasa, restorative, prenatal, kids, weekly yoga classes & salt cave yoga, 200-hour YA teacher training & workshops. All teachers RYT. Himalayan salt retail store

connecticut LAKEVILLE

massachusetts

YOGA AT SPACE

STONEHAM

Sarah Getz, Director

228 Sharon Rd./Route 41, Lakeville, CT 6039 P (860) 307-1094 yogaatspace@yahoo.com • yogaatspace.com Beautiful studio in the northwestern corner of Connecticut offers daily yoga classes for all levels. Certified and Registered instructors.

YOGA MOVES Mary Ellen Goodsir, Owner/Director/ Sr. Teacher

335 Main St., Suite 203, Stoneham, MA 2180

florida CORAL SPRINGS

P (781) 438-4111 yogamovesma@gmail.com • eyogamoves.com

Debbie Wolff, Owner Andi Boddie, Owner 4670 Coral Ridge Drive, Coral Springs, FL 33067 P (954) 345-9642 fusionfitnessando2yoga@gmail.com We have over 100 classes per week in Yoga, Spinning, Barre and Fitness, Heated and Nonheated Vinyasa, Aerial Suspension, YIN and Restorative, Jivamukti and Ashtanga, Sivananda and Fusion practices.

eOmega.org/ysc 800.944.1001

february 2017

FUSION FITNES AND O2 YOGA

yogajournal.com

We offer classes for everyone at every level in every body. Join our kind, not trendy, yoga classes taught by professional, experienced yoga teachers.

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minnesota

north carolina

MANKATO

ASHEVILLE

SUN MOON YOGA Mona Ceniceros, MS; 500RYT, Owner; Director of Teacher Training

635 South Front Street, Mankato, MN 56001 P (507) 387-6600 sunmoon@hickorytech.net sunmoonyogastudios.com

Hawaii Mexico Brazil

A yoga gem in Southeastern Minnesota. Our beautiful studio is in the 18th year! Our mission: Community Health through yoga and healthy lifestyle education. Yoga for all levels, ages, body types. Varied styles and heart-centered teachers. Offering Yoga Alliance 200 & 300hour teacher training.

new york FREEPORT BREATHE N FLOW YOGA Leah Hartofelis, Owner, ERYT 500, Director of Teacher Training Manny Hartofelis, Owner/Studio Manager 361B Atlantic Ave., Freeport, NY 11520 P (516) 632-9626 info@BNFYoga.com • BNFYoga.com We are a Family Yoga studio with a vision of offering Yoga to the community while creating a space that is welcoming to everyone. Our intention is that through Yoga, you find Peace, Joy, and Balance in your life.

OSHUN MOUNTAIN (OM) SANCTUARY Jonathan Frappier, Executive Director

87 Richmond Hill Drive, Asheville, NC 28806 P (828) 252-7313 Jonathan@omsanctuary.org • omsanctuary.org Oshun Mountain (OM) Sanctuary is a non-profit, holistic, educational retreat center, located on 54 acres, only 2.5 miles from downtown Asheville, NC. The mission of OM Sanctuary is to inspire healthy lifestyle practices through holistic education and a connection with nature.

GASTONIA JUDY BLANKENSHIP, MA, ERYT 500, REIKI MASTER 1267 Cambridge Street, Gastonia, NC 28054 P (704) 867-7176 hmjb10@bellsouth.net Certified all levels Integral Yoga. Breathe, Stretch, Strengthen, Focus, Balance, Heal. Group, private, restorative, workshops, meditation, relaxation, Ayurveda, Vinyasa Nationally Registered yoga teacher.

WILMINGTON N EW YO R K C ITY DR. LYNN SOMERSTEIN, RYT 500 125 East 84th Street, Suite 1A, New York, NY 10028 P (917) 447-3924 dr.lynnsomerstein@gmail.com lynnsomerstein.com

february 2017

yogajournal.com

Combining breath work, meditation, stress relief, and talk therapy relieves physical and emotional distress, and is especially useful for people with anxiety, depression, or PTSD.

A6

January • April July • November PeakBeingsYoga.com

888.622.5924

THE ATMA CENTER OF YOGA AND HEALING Katherine J Brewster, RYT, CSYT 500, Director & Owner, Teacher

890 W. End Ave., Ste. 4E, New York, NY 10025 P (212) 222-9859 katherine@atmacenternyc.com atmacenternyc.com Embark on an experiential, integrative, transformative journey, creating a compassionate, loving relationship with your body-mind-spirit. Upper West Side, Manhattan.

WILMINGTON YOGA CENTER Ali Callahan, Executive Director Jess Bichler, Yoga School Manager

5329 Oleander Drive, STE 200, Wilmington, NC 28403 P (910) 350-0234 info@wilmingtonyogacenter.com wilmingtonyogacenter.com The Wilmington Yoga Center is a true community “center” of yoga, sharing our mission of service through our Kunga programs. We welcome all walks of life and tailor our offerings to each individual’s needs. Since 2000 we have hosted over 200,000 visitors in our classes, workshops, teacher trainings, and retreats.


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tennessee MEMPHIS BETTER BODIES YOGA Karen Moss, Owner, Director, Teacher Anna Buskirk, Manager

by the owners. Home of Purna Yoga College with 200, 500, 2,000 and 4,000 hr teacher trainings. Indian family owned since 1992 by world-renowned asana master Aadil Palkhivala and meditation master Savitri. Continuously voted best yoga studio. Eastside, near Seattle, minutes from Microsoft.

692 West Brookhaven Circle, Memphis, TN 38117 P (901) 767-9642 karen@betterbodiesyoga.com Established in 2004, offering all levels of Hatha Yoga plus Himalayan Salt Cave. Open seven days a week, welcoming, non-judgmental, invigorating, and nourishing atmosphere.

virginia BUCKINGHAM SATCHIDANANDA ASHRAMYOGAVILLE 108 Yogaville Way, Buckingham, VA 23921 P (800) 858-9642 arc@yogaville.org Yogaville is a vibrant spiritual community and retreat center offering year-round workshops, guest stays, silent retreats and yoga teacher trainings.

VIE N N A

RENTON

Spiritual Adventure

Journeys

YAN Y. DERETSKY Linh Le, Manager

15 S. Grady Way Suite 629, Renton, WA 98057 P (206) 356-8011 leyanshantiyoga@yahoo.com leyanshantiyoga.com Yan Deretsky had been trained by Shri Desikachar since 1979. Anybody in any condition can benefit from Individual Yoga Instruction and Yoga Therapy.

SNOHOMISH YOGA CIRCLE STUDIO Karen Guzak, Owner, Teacher Elizabeth Gray, Teacher Sarah Johnston, Teacher

Pine Avenue Station, 707 Pine Avenue #A103, Snohomish, WA 98290 P (360) 568-1000 Karen@YogaCircleStudio.com YogaCircleStudio.com

BODY GRACE Jan Crerie, Owner Manager

215 Mill St., N.E., Vienna, VA 22180

Our beautiful and serene studio has welcomed yogis of all levels for 14 years. Kindness and care are at the core of our skilled teaching.

P (703) 255-2133 bodygrace@verizon.net • bodygrace.com

BELLEVUE

ALIVE AND SHINE CENTER Aadil Palkhivala, Co-owner Savitri, Co-owner

EMILY HERRICK 23610 49th Avenue SW, Vashon, WA 98070 P (914) 953-6526 emily@emilyherrickyoga.com emilyherrickyoga.com Emily Herrick is a mindfulness vinyasa flow private yoga instructor and spaciousness mentor, helping women overcome overwhelm to create space for what matters most, because our inner world reflects our outer world.

Join Perillo’s Learning Journeys for spiritual adventures of the mind, body and spirit throughout the world. Coming Soon, Yoga Journal’s own Meghan Rabbit will be sharing her experience in the March 2017 Travel issue. Read all about her own Spiritual Adventure Journey to India! For more information on Learning Journeys specials, global travel and giving back, sign up for our newsletter today.

2255 140th Ave NE, Ste F, Bellevue, WA 98005 P (425) 746-7476 info@aliveandshinecenter.com AliveAndShineCenter.com Holistic lifestyle studio with classes and workshops in Purna Yoga (alignment and safety-based asana) and heart-centered Heartfull Meditation, created

LEARNINGJOURNEYS.COM

(888) 884-8259

yogajournal.com

washington

VASHON

february 2017

Body Grace brings high-quality group classes to the community in a relaxed, supportive atmosphere, recognizing individual needs with classes that encourage self exploration, and a strong mind-body connection.

A7


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Expand your horizons …

international COSTA RICA, PAVONES

PAVONES YOGA CENTER Indira Kate Kalmbach, Founder Alex Lanau, Head Chef Alta Mira de Pavones, Pavones, Costa Rica 60701 P (506) 8723 9240 registration@PavonesYoga.com PavonesYogaCenter.com

Explore a topic of interest, get spiritually inspired, gain new skills. Join our distinguished teachers and presenters — each one a jewel in their discipline — for programs that will transform your life.

Our unique holistic approach delivers life-long yoga skills to help students reconnect to their deepest intentions while honoring the interconnected nature of all living systems. By seamlessly weaving physical alignment, emotional attunement, and a deep understanding of the human psyche, Indira creates yoga classes that guide students toward radical self-acceptance.

GUATEMALA, S AN MARCOS LA LAGUNA

FOR 30 YEARS, YOGAWORKS’ AWARD-WINNING STUDIOS HAVE OFFERED CLASSES OF ALL LEVELS AND STYLES, AS WELL AS SPECIALTY PROGRAMS, WORKSHOPS, RETREATS, AND A WORLDRENOWNED TEACHER TRAINING PROGRAM.

california COSTA MES A YOGAWORKS - COSTA MESA Lauren Mello, Manager

1835 Newport Boulevard, Suite A208, Costa Mesa, CA 92627 P (949) 642-7400 costamesa@yogaworks.com yogaworks.com This studio has three spacious, light-filled asana rooms, a fully equipped Pilates studio, a welcoming lobby and staff, and a lifestyle boutique.

E L SEGUND O Swami Swaroopananda • Deepak Chopra • Krishna Das • Lama Surya Das • Robert Thurman • Joan Borysenko • Sat Bir Singh Khalsa • Amit Goswami • Sally Kempton • Dan Millman • John Douillard • Richard Miller • Panache Desai • John Perkins • Eben Alexander • Raymond Moody • Amy Weintraub • Jai Uttal • Mirabai Bush • Gopi Kallayil • and many others

february 2017

yogajournal.com

Request your catalog at

A8

sivanandabahamas.org

YOGAWORKS - SOUTH BAY Kevin Elliott, Manager

740-E. Allied Way, El Segundo, CA 90245

EAGLE’S RETREATS Greg Clough, Visionary Founder

Top of Barrio 2 - where the eagles fly!, Lake Atitlan, San Marcos La Laguna, Guatemala P (831) 205-0831 atitlan@eaglesretreats.com eaglesretreats.com Transcendent and majestic: a cosmic platform that touches hearts and souls. Inviting you to breathtaking views over awe-inspiring Lake Atitlán, the heart chakra of the planet. We have space for 50, offering different lodging and catering options. From this window on the world, let’s co-create the retreat of your dreams

P (310) 322-6500 southbay@yogaworks.com yogaworks.com Dedicated to complete mind / body wellness, the studio features three spacious practice rooms, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

HOL LY W OOD YOGAWORKS - HOLLYWOOD Lisa Polanski, Manager

1537 North Vine Street, Hollywood, CA 90028 P (323) 462-9642 hollywood@yogaworks.com yogaworks.com This studio features two practice rooms, a yoga Great Wall® for our integrated fitness classes, a welcoming lobby and staff, and a lifestyle boutique.


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LAGUNA BEACH

YOGAWORKS - LARCHMONT

YOGAWORKS - LAGUNA BEACH

Randy Lunetto, Manager 230-1/2 North Larchmont Blvd., Los Angeles, CA 90004

Melody Hauer, Manager 30818 Pacific Coast Hwy., Laguna Beach, CA 92651 P (949) 415-0955 lagunabeach@yogaworks.com yogaworks.com YogaWorks Laguna Beach has two spacious asana rooms, a fully equipped Pilates studio, a welcoming lobby and staff, and a lifestyle boutique.

P (323) 464-1276 centerforyoga@yogaworks.com yogaworks.com This studio was Los Angeles’s first yoga studio, founded as “The Center for Yoga” in 1967 by Ganga White before joining forces with YogaWorks in 2004. It offers spacious rooms, changing rooms, and a lifestyle boutique.

LAR KS PU R

YOGAWORKS - LOS FELIZ

YOGAWORKS - LARKSPUR

Lisa Polanski, Manager 5531 Hollywood Blvd, Los Angeles, CA 90028

Jessica Johnson, Regional Manager 2207 Larkspur Landing Circle, Larkspur, CA 94939 P (415) 925-2440 larkspurlanding@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a welcoming lobby and staff, showers, and a lifestyle boutique to get all your yoga gear.

P (323) 486-0970 yogaworks.com This studio features a beautiful light-filled practice room, a yoga Great Wall® for our integrated fitness classes, a welcoming lobby and staff, and a lifestyle boutique.

YOGAWORKS - WESTWOOD LOS A N G E L ES YOGAWORKS - BRENTWOOD Kevin Elliott, Manager 116201 Wilshire Blvd, Suite 101, Los Angeles, CA 90025 P (310) 596-7281 brentwood@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a dedicated private instruction room, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

Courtney Ursetti, Manager 1256 Westwood Blvd., Los Angeles, CA 90024 P (310) 234-1200 westwood@yogaworks.com yogaworks.com This studio boasts two large practice rooms, a fully equipped Pilates studio offering group, private and semi-private Pilates sessions, plus changing rooms, showers and a lifestyle boutique.

M I L L VA L L E Y YOGAWORKS - MILL VALLEY

P (213) 529-1005 koreatown@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a dedicated private instruction room, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

P (415) 318-7650 millvalley@yogaworks.com yogaworks.com This studio features two light-filled practice rooms, changing rooms with showers, a welcoming lobby and staff, and a lifestyle boutique to get all your yoga gear.

yogajournal.com

Wilson Kang, Manager 3460 West 7th Street, Los Angeles, CA 90005

february 2017

YOGAWORKS - KOREATOWN

Danielle Okun, Manager 650 E Blithedale Avenue, Mill Valley, CA 94941

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SPECIAL ADVERTISING SECTION

MISSION VIEJO

PA S A D EN A

S AN FRANCISCO

YOGAWORKS - MISSION VIEJO

YOGAWORKS - PASADENA

YOGAWORKS - SAN FRANCISCO

Jacinthe Mitchell, Manager 27001 La Paz Road, Suite 206, Mission Viejo, CA 92691

Ken Marshall, Manager 277 West Green Street, Pasadena, CA 91105

Lidia Lopez, Manager 1823 Divisadero Street, San Francisco, CA 94115

P (626) 381-9785 pasadena@yogaworks.com yogaworks.com

P (415) 292-5600 sanfrancisco@yogaworks.com yogaworks.com

This studio has two spacious practice rooms, a dedicated private instruction room, a yoga Great Wall® for our integrated fitness classes, locker rooms, and a lifestyle boutique.

This studio has two spacious practice rooms, a fully equipped Pilates studio offering group, private, and semi-private Pilates sessions, changing rooms with showers, plus a lifestyle boutique.

PLAYA VISTA

STUD IO C ITY

P (949) 380-9642 missionviejo@yogaworks.com yogaworks.com This studio has two spacious asana rooms, a cozy sitting area to relax before and after classes, a welcoming lobby and staff, and a lifestyle boutique.

NE WPO RT B E AC H YOGAWORKS - NEWPORT BEACH Julie Aguirre, Manager 230 Newport Center Drive, Suite 230, Newport Beach, CA 92660 P (949) 640-9642 newportbeach@yogaworks.com yogaworks.com Just a mile from the beach, this studio features eco-friendly bamboo floors, two stunning oceanview, light-filled yoga rooms, a fully equipped Pilates studio offering group, private and semiprivate Pilates sessions, and a lifestyle boutique for all your yoga gear.

YOGAWORKS - PLAYA VISTA Kevin Elliott, Manager 12746 W. Jefferson Blvd., Suite 3170, Playa Vista, CA 90094 P (424) 228-8899 playavista@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a fully equipped Pilates studio offering group, private and semi-private Pilates sessions, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

YOGAWORKS - NOVATO Jessica Johnson, Regional Manager 7320 Redwood Blvd #C, Novato, CA 94945 P (415) 408-6565 novato@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

YOGAWORKS - MAIN STREET Meera Rana, Manager 2215 Main Street, Santa Monica, CA 90405 P (310) 272-5641 santamonicamain@yogaworks.com yogaworks.com The Main Street YogaWorks studio features an extra-large asana room, changing rooms with showers, and a lifestyle boutique. Our renowned teachers include the dynamic Vinnie Marino, Paul Cabanis, and Sara Ivanhoe.

february 2017

yogajournal.com

YOGAWORKS - PALO ALTO

A10

Jessica Johnson, Regional Manager 440 Kipling Street, Palo Alto, CA 94301 P (650) 468-2929 paloalto@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a welcoming lobby and staff, and a lifestyle boutique to get all your yoga gear.

P (818) 506-9642 studiocity@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a yoga Great Wall® for our integrated fitness classes, a welcoming lobby and staff, plus a lifestyle boutique to get all your yoga gear.

YOGAWORKS - TARZANA Annie Freeman, Manager 18700 Ventura Blvd, Tarzana, CA 91356 P (818) 457-6900 tarzana@yogaworks.com yogaworks.com The studio features two practice rooms, a yoga Great Wall® for our integrated fitness classes, a fully equipped Pilates studio, locker rooms with showers, and a lifestyle boutique.

VAL E NC IA YOGAWORKS - MONTANA AVENUE

PALO A LTO

Aileen Kiernan, Manager 12265 Ventura Blvd, #104, Studio City, CA 91604

TAR Z ANA S A N TA M O NIC A

NOVATO

YOGAWORKS - STUDIO CITY

Paul Bocage, Manager 1426 Montana Ave., Santa Monica, CA 90403 P (310) 393-5150 santamonicamontana@yogaworks.com yogaworks.com YogaWorks Montana is the original YogaWorks, founded in 1987, and has been home to some of the most influential yoga teachers in America, including our founders Maty Ezraty and Chuck Miller.

YOGAWORKS - VALENCIA Jeff Chapman, Manager 23951 Newhall Ranch Road, Valencia, CA 91355 P (661) 799-2645 valencia@yogaworks.com yogaworks.com The studio features three practice rooms, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, towel service, a lifestyle boutique, and child care through our KidsWorks program.


SPECIAL ADVERTISING SECTION

WALN U T C RE E K

district of columbia

maryland

YOGAWORKS - WALNUT CREEK

WASHINGTON

BALTIMORE

Rachelle Abreu, Manager 1131 Locust Street, Walnut Creek, CA 94596

YOGAWORKS - 14TH ST

YOGAWORKS - FEDERAL HILL

2303 14th Street, NW, Washington, DC 20009

Allison Korycki, Regional Manager 1024 Light Street, Baltimore, MD 21230

P (925) 478-7272 walnutcreek@yogaworks.com yogaworks.com This studio has three spacious practice rooms, a fully equipped Pilates studio offering group, private and semi-private Pilates sessions, locker rooms with showers, towel service, plus a lifestyle boutique.

P (202) 836-7680 DC14@yogaworks.com yogaworks.com This studio has a spacious practice room with a Great Wall® for integrated fitness classes, an equipped Pilates studio offering group, private and semi-private Pilates sessions, locker rooms, and lifestyle boutique.

WES T H O L LYWO O D

massachusetts

YOGAWORKS - WEST HOLLYWOOD

BOSTON

Anna Fitzwater, Manager 1067 North Fairfax, West Hollywood, CA 90046

YOGAWORKS - BACK BAY

P (323) 654-2125 westhollywood@yogaworks.com yogaworks.com This studio features two vibrant, light-filled yoga studios, changing rooms, a welcoming lobby and staff, and a lifestyle boutique.

Dana Kelly, Manager 364 Boylston Street, Boston, MA 02116 P (617) 375-9642 backbay@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a welcoming lobby and staff, changing rooms with showers, and a lifestyle boutique.

WESTLAKE VILLAGE

P (800) 336-9642 x11 federalhill@yogaworks.com yogaworks.com This studio has showers, changing rooms, a lifestyle boutique and two sprawling practice rooms. One is abundant in natural light and features beautiful hardwood floors. The other is equipped to provide our popular hot yoga classes and features antimicrobial poly-extruded matting (PEM) floors.

YOGAWORKS - FELLS POINT Allison Korycki, Regional Manager 1807 Thames Street, Baltimore, MD 21231 P (800) 336-9642 x12 fellspoint@yogaworks.com yogaworks.com This studio has spacious light-filled practice rooms, antimicrobial poly-extruded matting (PEM) floors, a private yoga studio, and lifestyle boutique.

YOGAWORKS - WALNUT CREEK

This studio has two spacious light-filled rooms, locker rooms with showers, a fully equipped Pilates studio offering group, private and semiprivate Pilates sessions, and child care through our KidsWorks program.

WOO DL AN D H IL LS YOGAWORKS - WOODLAND HILLS Kris Briones, Manager 6256 Topanga Canyon Blvd, Woodland Hills, CA 91367 P (818) 337-3571 woodlandhills@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a dedicated private instruction room, fully equipped Pilates studio, a yoga Great Wall® for our integrated fitness classes, locker rooms with showers, and a lifestyle boutique.

Dana Kelly, Manager 1032 Commonwealth Avenue, Boston, MA 02215

YOGAWORKS - MIDTOWN Allison Korycki, Regional Manager 107 East Preston Street, Baltimore, MD 21231

P (617) 277-9642 commave@yogaworks.com yogaworks.com

P (800) 336-9642 x13 baltimoremidtown@yogaworks.com yogaworks.com

This studio has two spacious practice rooms, a welcoming lobby and staff, changing rooms with showers, and a lifestyle boutique.

This studio has three spacious rooms that fully accommodate large classes, a men’s and women’s retreat complete with showers and changing rooms, and a lifestyle boutique.

C H EST N U T HIL L YOGAWORKS - CHESTNUT HILL Dana Kelly, Senior Studio Manager 25 Boylston, Chestnut Hill, MA 02467 P (617) 454-4007 chestnuthill@yogaworks.com yogaworks.com This studio features 35+ yoga and fitness classes per week, convenient parking, showers, and a lifestyle boutique.

YOGAWORKS - PIKESVILLE Allison Korycki, Regional Manager 1777 Reisterstown Road, Suite 210A, Baltimore, MD 21208 P (800) 336-9642 x14 pikesville@yogaworks.com yogaworks.com This studio features a gorgeous space designed to accommodate large classes, a private studio, showers, and ample free parking.

yogajournal.com

P (805) 371-3030 westlakevillage@yogaworks.com yogaworks.com

YOGAWORKS - COMM. AVE.

february 2017

Wendy Nobles, Manager 2475 Townsgate Road, Westlake Village, CA 91361

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COLUMBIA

IRVINGTON

YOGAWORKS - COLUMBIA

YOGAWORKS - WESTCHESTER

Allison Korycki, Regional Manager 8325 Guilford Road, Suite D, Columbia, MD 21046

Susannah Owen, Manager 50 S. Buckhout Street, Irvington, NY 10533

P (800) 336-9642 x10 columbia@yogaworks.com yogaworks.com This studio features antimicrobial poly-extruded matting (PEM) floors, a private yoga studio, showers, and a lifestyle boutique.

P (914) 591-9642 westchester@yogaworks.com yogaworks.com This studio has two charming, light-filled practice rooms with river views, a welcoming lobby and staff, and a lifestyle boutique.

california BERKELEY YOGA TREE - TELEGRAPH Jessica Johnson, Regional Manager

2807 Telegraph Ave, Berkeley, CA 94705

N EW YO R K C ITY S E VE RN A PARK YOGAWORKS - EASTSIDE YOGAWORKS - SEVERNA PARK Allison Korycki, Regional Manager 160 Governor Ritchie Hwy, Severna Park, MD 21146 P 800.336.9642 ext 15 severnapark@yogaworks.com yogaworks.com This studio features antimicrobial poly-extruded matting (PEM) floors, a private yoga studio, and lifestyle boutique.

1319 Third Avenue, 2nd Floor, New York City, NY 10021 P (212) 650-9642 eastsidenyc@yogaworks.com yogaworks.com This studio has two beautiful practice rooms, an organic tea bar, and a yoga boutique with everything you need to start or expand your practice. Two changing rooms make it easy for you to dash to and from class.

P (510) 486-1989 studio-telegraph@yogatreesf.com yogatreesf.com Located in Berkeley, this earthy, ethereal studio features a spacious, light-filled practice room, and classes, workshops and teacher trainings taught by the best instructors in the Bay Area.

S AN FR ANC ISCO YOGA TREE - 6TH AVENUE Jessica Johnson, Regional Manager

182 6th Avenue, San Francisco, CA 94118

TOWS O N

YOGAWORKS - SOHO

YOGAWORKS - BALTIMORE TOWSON

459 Broadway (at Grand Street), New York City, NY 10013

Allison Korycki, Regional Manager 7 Allegheny Avenue, Towson, MD 21204 P (800) 336-9642 x16 towson@yogaworks.com yogaworks.com This studio has a spacious light-filled practice room, a welcoming lobby and staff, showers, and a lifestyle boutique.

BROOKLYN

Beth Sparacino, Manager 37 W. 65th Street, 4th Floor, New York City, NY 10023

yogajournal.com

P (718) 687-4340 brooklynheights@yogaworks.com yogaworks.com This studio features two beautiful practice rooms, an organic tea bar, spacious lounge area, plus changing rooms, showers, and a lifestyle boutique.

Yoga Tree 6th Avenue studio caters to local yogis and serves as a real community center with over 25 classes per week, including vinyasa, hatha, Pre and Postnatal yoga, restorative and Kundalini Yoga, as well as a lifestyle boutique.

YOGA TREE - CASTRO Jessica Johnson, Regional Manager

YOGAWORKS - WESTSIDE

Tysen Aveson, Manager 210 Joralemon Street, Brooklyn, NY 11201

february 2017

This studio features three practice rooms, a yoga Great Wall® for integrated fitness classes, a dedicated private instruction room, locker rooms with showers, and a lifestyle boutique.

new york YOGAWORKS - BROOKLYN HEIGHTS

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P (212) 965-0801 soho@yogaworks.com yogaworks.com

P (415) 752-4707 studio-stanyann@yogatreesf.com yogatreesf.com

P (212) 769-9642 westsidenyc@yogaworks.com yogaworks.com This studio has two spacious practice rooms, a fully equipped Pilates studio offering group, private, and semi-private Pilates sessions, locker rooms with showers, plus a lifestyle boutique to get all your yoga gear.

97 Collingwood Street at 18th Street, San Francisco, CA 94114 P (415) 701-9642 studio-castro@yogatreesf.com yogatreesf.com Thought of as the best and most supercharged yoga space with the most luminous bouquet of teachers in the city, this studio features spacious light-filled practice rooms and classes that have changed people’s minds and bodies.


SPECIAL ADVERTISING SECTION

YOGA TREE - HAYES Jessica Johnson, Regional Manager

519 Hayes Street, San Francisco, CA 94102 P (415) 626-9707 studio-hayes@yogatreesf.com yogatreesf.com This studio features a spacious light-filled asana room, two changing rooms, and plenty of yoga props. There is a deep feeling of community in the studio that makes it a welcoming place to unwind and relax.

YOGA TREE - POTRERO HILL Jessica Johnson, Regional Manager

PROMOTION

STUDY WITH THE BEST!

1500 16th Street, San Francisco, CA 94103 P (415) 655-3936 studio-potrerohill@yogatreesf.com yogatreesf.com This spacious environment features two asana rooms where you will be sure to find the right practice for you. The studio also includes changing rooms, two bathrooms, and a fabulous retail space.

YOGA TREE - STANYAN Jessica Johnson, Regional Manager

780 Stanyan Street, San Francisco, CA 94117 P (425) 387-4707 studio-stanyan@yogatreesf.com yogatreesf.com

Jessica Johnson, Regional Manager

1234 Valencia Street, San Francisco, CA 94110 P (415) 647-9707 studio-valencia@yogatreesf.com yogatreesf.com This studio offers a gorgeous space to practice and find a sense of calm in one of the most bustling neighborhoods in San Francisco. Features include a dedicated private yoga room and a lifestyle boutique.

Featuring Yoga Journal cover yogi Leah Cullis, a master Baptiste teacher, who will lead this athletic and spiritual immersion into the five core pillars of Baptiste yoga including: drishti or vision, breath, foundation, heat, and flow. You’re just five weeks away from being a fitter, more focused, and more mindful you!

Find our full online course catalog at yogajournal.com/courses/yj

yogajournal.com

YOGA TREE - VALENCIA

PILLARS OF POWER YOGA

february 2017

Nestled in San Francisco’s iconic Haight Ashbury, this is where Yoga Tree first began! The space is a cozy and soothing place to explore the depths of your mind, body, and spirit.

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TEACHER TRAININGS california

WORKSHOPS

O R A N G E CO UNTY

LOS ANGELES THINKING BODY-FEELING MIND

Jean Mazzei, Co-founder Brenna Geehan, Co-founder

®

Linda Lack, PhD

1637 S La Cienega Blvd, Los Angeles, CA 90035 P (310) 273-4797 lindalack@lindalack.com lindalack.com Movement/yoga therapy teacher certifications. Advanced technique & injury resolution for beginners through advanced. Monthly intensive clinics, lectures & teaching seminars. Useful for advanced/certified teachers who want to expand their skills & would-be teachers, as well as anyone wanting to refine technique or immerse themselves in The Thinking Body-The Feeling Mind. Yoga Alliance-certified. Movement/Yoga Therapy Certificate.

OAKLA N D

SRI YOGA TEACHER TRAININGS AND RETREATS

YOGAWORKS TEACHER TRAINING PROGRAM 1835 Newport Boulevard, Suite A208, Costa Mesa, CA 92627 P (949) 631-7447 teachertrainingoc@yogaworks.com yogaworks.com Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

89 Teddy Ave, San Francisco, CA 94134 P (415) 279-7255 info@sriyogaretreats.com sriyogaretreats.com Transformational 200-/500-hour Yoga Alliance certification programs. Learn practical application of Ayurveda, the Yoga Sutra, Tantra, physical and subtle alignment, intelligent sequencing, pranayama, and meditation. Discover your unique voice as you learn the art of teaching. Live resplendently, teach authentically. Realize your life’s purpose. Inspire your students to do the same.

S AN FRANCISCO

YOGA TREE TEACHER TRAINING PROGRAM 1500 16TH STREET, San Francisco, CA 94103 P (310) 496-1776 teachertraining@yogatreesf.com yogaworks.com

AMERICAN VINIYOGA INSTITUTE YOGA TEACHER & YOGA THERAPIST TRAINING PROGRAMS Gary Kraftsow, Founder & Director Senior Faculty

Oakland, CA 94618

february 2017

yogajournal.com

P (808) 572-1414 info@viniyoga.com viniyoga.com

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LEARN FROM A MASTER TEACHER. 200/300/500 hour Professional Teacher and Therapist Training in the Viniyoga tradition with Gary Kraftsow and Faculty: Viniyoga Foundations Program for Teaching & Yoga Therapy, Yoga Therapist Training, retreats, workshops, continuing education, yoga therapy, research, consultation & products. IAYT accredited Yoga Therapist program.

PURUSHA YOGA 200 & 300 HOUR TEACHER TRAINING Joy ravelli, Director Eric Sparks, Director

3729 Balboa Street, San Francisco, CA 94121 P (415) 694-8412 joyravelli@gmail.com purushayoga.org Explore, discover and express your true self while learning to teach classic 8 limb yoga. Purusha has a 25-year history of certifying professional teachers. Our sister nonprofit provides opportunities to teach underserved and at-risk populations. 200, 300 and specialized certification modules offered throughout the year. Mention this directory for free career consultation.

Yoga Tree offers a signature 200-hour Basic Training, a groundbreaking 500-Hour Advanced Training Program, and a variety of specialty trainings with renowned teachers from around the world. The faculty of Senior Teachers is here to help you blossom into a unique and successful teacher, and our comprehensive training programs offer the flexibility to develop your unique style and passion. All programs are registered with Yoga Alliance®.


SPECIAL ADVERTISING SECTION

WATSO N V I L L E

illinois WHEATON

YOGAWORKS TEACHER TRAINING PROGRAM 1823 Divisadero Street, San Francisco, CA 94115

S ANTA BARBARA SANTA BARBARA YOGA CENTER Rev. Jivana Heyman, Owner and Director of Teacher Training Megan Zander, Teacher Training Coordinator

32 E. Micheltorena St, Santa Barbara, CA 93101

Kamalesh Hooven, Director Dayanand Diffenbaugh, Soma Goresky, Jaya Maxon, Mangala Norskog, Ratna Sturz, Sadanand Mailliar

445 Summit Rd., Watsonville, CA P (408)846-4095 yoga@mountmadonna.org mountmadonna.org/yoga In a beautiful mountaintop setting amid the redwoods, overlooking Monterey Bay, learn from more than 20 different instructors trained and inspired by master yogi Baba Hari Dass. The Yoga Alliance approved 200, 300 (500) and Prenatal programs are comprehensive, rooted in Patanjali’s Yoga Sutras (Ashtanga Yoga System) and Hatha Yoga practices. There is an emphasis on student teaching practicums.

.

S ANTA M O N IC A

hawaii

2301 Main Street, Santa Monica, CA 90405 P (310) 664-6470 x114 teachertrainingla@yogaworks.com yogaworks.com Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

P (630) 291-4884 info@wildabundantlife.com wildabundantlife.com Set yourself apart as a yoga professional committed to continuous learning and growth with our 200 & 300 HR Yoga Teacher Trainings & certifications designed to diversify your yoga offerings and expand your reach as a teacher. Touch more lives and have a bigger impact with great tools and creative ways to expand your student base right now.

BALTIMORE

BIG ISLAND YOGAWORKS TEACHER TRAINING PROGRAM 107 East Preston Street, Baltimore, MD 21202 P (800) 336-9642 jaynez@yogaworks.com yogaworks.com

200 HOUR HAWAII YOGA TEACHER TRAINING Troy McPeak - ERYT 500, Director of Yoga Teacher Trainings

RR2, Box 4500, Big Island, HI 96778 P (888)622-5924 info@peakbeings.com peakbeingsyoga.com

YOGAWORKS TEACHER TRAINING PROGRAM

120 E Liberty Dr #140, Suite 140, Wheaton, IL 60187

maryland

P (805) 965-6045 TeacherTraining@SantaBarbaraYogaCenter.com santabarbarayogacenter.com 200 and 300-hour Yoga Alliance Registered. Weekend and extended modules. Lisa Walford, Nischala Devi, Cheri Clampett, Sonia Sumar and more. Distinctive training for over 20 years. Follow your path or deepen your studies in Santa Barbara’s most beautiful space to practice yoga

Deborah Williamson, Teacher Debbie Russo, Teacher

Fall in love with Yoga and Hawaii during this 25 Day Immersion Training on Hawaii’s Big Island. This 200 Hour Yoga Teacher Training takes place in a fun and creative environment where you have time and space to dive into your practice and learn to spread your Love of Yoga.

Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

yogajournal.com

Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

MOUNT MADONNA INSTITUTE

february 2017

P (310) 664-6470 x114 teachertrainingnorcal@yogaworks.com yogaworks.com

WILD ABUNDANT LIFE YOGA TEACHER TRAINING 200 / 500 & SPECIALTY YOGA TEACHER / COACH CERTIFICATIONS

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massachusetts BOSTO N

MOORHEAD

north carolina

HOLY YOGA INSTRUCTOR TRAINING

ASHEVILLE

Brooke Boon, Founder, Holy Yoga Jonnie Goodmanson, Lead Instructor Trainer

YOGAWORKS TEACHER TRAINING PROGRAM 364 Boylston Street, Boston, MA 02116 P 310.496.1776 teachertrainingboston@yogaworks.com yogaworks.com Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

michigan

P.O. Box 655, Moorhead, MN 56561 P (866) 737-4659 training@holyyoga.net holyyoga.net Holy Yoga is a 501c3 non-profit organization that is committed to training believers in Christ in how to facilitate a world-class yoga and worship-filled experience for their students. It offers 95, 225, 500-hour and specialty training programs, steeped in superior yoga training as well as transformative Bible study. Holy Yoga is an international school, currently training teachers around the world.

new york NEW YORK CITY

NEW BUFFALO YOGAWORKS TEACHER TRAINING PROGRAM 474 Broadway, Third Floor, New York, NY 10013

YOGAKIDS Anne Harsch, National Events Director

19135 W US Hwy 12, New Buffalo, MI 49117 P 949.607.7828 anne@yogakids.com • https://yogakids.com Change your life, change the world. Begin your YogaKids Teacher Certification today! Join our mission to promote peace, a healthy, happy lifestyle and a fun, effective way of learning for children. The YogaKids program is inclusive and expands the capacities of children pre-K thru 12. Learn more at yogakids.com.

P (646) 442-6206 teachertrainingny@yogaworks.com yogaworks.com Since 1990, YogaWorks has trained thousands of teachers world-wide, including some of the most celebrated modern-day yogis. Our method combines flow and alignment with thoughtful sequencing to provide aspiring teachers the foundation to teach skillfully, with integrity and safety, while honoring his/her unique voice. Visit www.yogaworks.com for information on 200-hour and 300-hour programs

200 AND 300 HOUR TEACHER TRAINING WITH ASHEVILLE YOGA CENTER Stephanie Keach, Director/Owner

62 Orange Street, Asheville, NC 28801 P (828) 254-0380 steph@youryoga.com • youryoga.com/yj 200/300 hour certified training programs - Enhance & deepen your knowledge of yoga & gain the confidence & skills needed to safely experience & teach yoga.

DURHAM INTEGRATIVE YOGA FOR SENIORS TEACHER TRAINING Carol Krucoff, C-IAYT, E-RYT, Co-Director Kimberly Carson, MPH, C-IAYT, E-RYT, Co-Director

Duke Integrative Medicine, 3475 Erwin Road, Durham, NC 27705 P (919) 260-4374 info@yoga4seniors.com yoga4seniors.com Created in collaboration with top medical experts, this training will help boost your confidence and ability to teach yoga safely and effectively to older adults.

ohio COLUMBUS

RHINEBECK

minnesota MANKATO

YOGA ON HIGH TEACHER TRAINING AND AYURVEDA INSTITUTE

SUN MOON YOGA TEACHER TRAINING

Marcia Miller, e-RYT, Jasmine Astra-elle Grace, e-RYT, Michele Vinbury, e-RYT,

Mona Ceniceros, MS, E-RYT 500, Director of Teacher Training Candy Bell, 200hr RYT, 500hr Co-Director

635 S. Front St., Mankato, MN 56001

february 2017

yogajournal.com

P (507) 387-6600 sunmoon@hickorytech.net sunmoonyogastudios.com

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Sun Moon’s Excellence in Teaching Yoga Courses cover Yoga Alliance 200 and 300 hour Standards with themes essential to success. While learning asana, meditation and teaching techniques our 200-hour participants study Creating Community in Yoga Classes and Studios. Wellness and Leadership are emphasized in our 500RYT course. Small groups, faculty connections, quality presenters, being longestablished, and having a director who personally cares are factors leading to Sun Moon’s reputation for quality training.

OMEGA INSTITUE FOR HOLISTIC STUDIES Stephanie Almasi, Marketing Project Strategist Laurie Zollo, Digital Marketing Assistant Director

150 Lake Drive, Rhinebeck, NY 12572 P (845) 266-4444 x 255 stephaniea@eomega.org eomega.org Since 1977, Omega has introduced people to a variety of yoga practices, including asana, pranayama, meditation, and chanting, along with newer initiatives in yoga service and yoga therapy. We offer an array of workshops and training opportunities on our Rhinebeck campus—just 90 miles north of New York City.

1081 N High St, Columbus, OH 43201 P (614) 291-4444 info@yogaonhigh.com yogaonhigh.com Transform and embody your teaching with our programs: 200 & 300 hour Yoga Teacher Training, 300 hour Therapeutic Yoga Teacher Training, Urban Zen Integrative Therapy Training, Ayurvedic Health Counselor, Ayurvedic Health Practitioner, specialized trainings in Ashtanga, Vinyasa, Trauma Sensitive, Prenatal & Sekoia and monthly workshops with world-renowned yogis.


SPECIAL ADVERTISING SECTION

international

BONNEY LAKE

MEMPHIS

COSTA RICA, PAVONES

JUDITH HANSON LASATER “LIVING YOUR YOGA”

200-HOUR & 300-HOUR IMMERSION YOGA TEACHER TRAININGS | PAVONES YOGA CENTER COSTA RICA

692 West Brookhaven Circle, Memphis, TN 38117 P (901) 767-9642 anna@betterbodiesyoga.com BetterBodiesYoga.com Workshop includes active and restorative yoga practices, pranayama, meditation, and Yoga Sutra discussions. Recommended for teachers and serious yoga practitioners. 20 hours YA CECs.

washington

YOGA FAITH Derek Thielen, Marketing Manager Michelle Thielen, Owner

PO Box 7185, Bonney Lake, WA 98391 P (360) 521-0963 derek@yogafaith.org • yogafaith.org Welcome to Yoga Faith, a Christian Yoga Alliance 200Hr and 300Hr School. Start anytime, anywhere for as little as $250 with our online and live Teacher Trainings. Be part of a growing community of certified teachers around the globe. Gain lifechanging leadership and discipleship training and combine your love for Jesus with Yoga!

BELLEVUE

SEATTLE

PURNA YOGA COLLEGE

YOGA FOR FERTILITY TEACHER TRAINING

Aadil Palkhivala, Co-owner Savitri, Co-owner

2255-140th Ave NE, Ste F, Bellevue, WA 98005 P (425) 746-7476 info@purnayoga.com purnayoga.com Open your heart, live your purpose. Purna Yoga’s mission is to create safe, heart-centered, holistic, and professional teachers through the lineage of Iyengar and Sri Aurobindo’s teachings, to cultivate complete yoga through self-love. Founded by world-renowned masters Aadil Palkhivala (studied with BKS Iyengar since age 7) and Savitri, creator of Heartfull Meditation. 200, 500, 2,000 and 4,000hr trainings. Yoga Alliance Approved.

Lynn Jensen, Founder/Instructor

4221 S. Ferdinand St., Seattle, WA 98118

connecticut MADISON

CHILDHOOD CANCER KIDS YOGATHON Kim Preveza, Director

26 Meeting House Lane, Madison, CT 06443 P (617) 775-3424 info@childhoodcancerkids.org childhoodcancerkids.org/get-involved.html Help us reach a goal of one yoga session for each child diagnosed with cancer this year. That is 15,780 children. This is a virtual yogathon. Log your yoga sessions online to be a part of dedicating 15,780 yoga sessions by next September (2017) for Childhood Cancer Awareness Month. Or contact us to host a yogathon at your studio.

Alta Mira Rio Claro de Pavones, Costa Rica, Pavones, Costa Rica P 506 8723 9240 registration@PavonesYoga.com PavonesYogaCenter.com All-inclusive immersions merging the physical and contemplative practice of yoga with principles of conscious living crucial to long-term survival of life on our planet.

SPAIN, CASTELLON 200 HOUR HATHA YOGA TEACHER TRAINING AND 300 HOUR YOGA THERAPY TEACHER TRAINING Gerry Rixen, Manager, Director, Teacher

P (206) 729-0606 Lynn@yogaforfertility.net yogaforfertility.net

Plaza Maestrazgo, Castellon, PR, Spain 12578

Unique, on-site Teacher Training led by Lynn Jensen, E-RYT, RPYT, MBA, co-author of “Yoga and Fertility.” Lynn has been teaching Yoga for Fertility since 2002

CONFERENCES

Indira Kate Kalmbach, E-RYT 500, Founder & Director of Yoga Teacher Training Programs Alex Lanau, Head Chef

P 34647237868 info@holidayoga.com holidayoga.com Hatha Yoga is experiencing the movement of Prana through the body, a life enhancing and profoundly therapeutic process, ultimately harmonising mind, body and energy.

FESTIVALS

massachusetts NANTUCKET NANTUCKET YOGA FESTIVAL Joann Burnham, Founder/Director

33 Bartlett Farm Road, Nantucket, MA 02554 P (508) 901-1355 info@nantucketyogafestival.com nantucketyogafestival.com Bringing together the very best yoga instructors, wellness experts and healthy living guides for one truly inspiring weekend.

Whether you are new to yoga or a seasoned practitioner, Yoga Journal LIVE! events will help you explore new styles of yoga, get inspired and practice with a top-tier roster of highly regarded yoga teachers, and connect with likeminded people who share a passion for healthy living. YJLIVE—held in Colorado, New York, San Francisco, San Diego and Florida—features classes, panels, keynotes, fullday workshops, free community classes and a Yoga Market with products and services for healthy balanced living.

San Francisco New York

January 13-16 2017 April 21-24 2017

yjevents.com

yogajournal.com

Karen Moss, Owner, Director, Teacher Anna Buskirk Manager

february 2017

tennessee

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VACATIONS

RETREATS

arizona

florida

SEDONA

MIAMI

SEDONA YOGALIFE RETREATS

SANIBEL ISLAND, FL. VACATION RETREAT WITH BOBBI GOLDIN

Johanna Maheshvari Mosca, Ph.D., Director and Retreat Leader

Bobbi Goldin, Director/instructor

PO Box 278, Sedona, AZ 86339

8241 SW 124 St, Miami, FL 33156

P (928) 282-9900 jm@yogalife.net yogalife.net

P (305) 969-5999 bobbiji@yogamiami.com • yogamiami.com

Sedona YogaLife Retreats offer solo journeys, custom retreats, and Sedona-Grand Canyon Adventures. Enjoy the heart-opening peace of Yoga and meditation amid Sedona’s red rock vortexes.

california

SEWALL HOUSE YOGA RETREAT

P (646) 316-5151 info@sewallhouse.com • sewallhouse.com Small personalized yoga retreats since 1997 in northern Maine—lakes, hikes, vegetarian food. Relax, Renew, Sauna, Massage, Yoga, Porch sitting, New England charm / see events, reviews.

P (209) 379-9453 info@balancedrock.org balancedrock.org

international

february 2017

yogajournal.com

14651 Ballantree Lane, Grass Valley, CA 95949

A18

P (530) 272-9322 swamisitaoffice@gmail.com sivanandayogafarm.org Sivananda Yoga Farm is an International Classical Yoga Retreat on 80 acres in Sierra Foothills, California, founded by Swami Vishnudevananda in 1971. We are open year-round with meditation, kirtan, workshops, yoga, and pranayama for all levels including vegetarian meals. Ayurveda, Teacher training, and health programs. For more information visit us at yogafarm.org 1-530-272-932 email: yoga farm@sivananda.org

FEEL GOOD, BE HAPPY, YOGA RETREAT Susan Fendler, Teacher Hanz Johansson, Teacher

9962 Valance Way, Conroe, TX 77385 P (215) 595-8484 singplayoga@gmail.com singplayoga.com /retreats Singplayoga invites you to join us for an allinclusive 8-day, 7-night yoga retreat at the Paya Bay Resort on Roatan, Honduras.

IND IA, NE PAL , TIBE T

BAHAMAS, NASS AU

PERILLO’S LEARNING JOURNEYS

GRASS VALLEY Swami Sitaramananda, Director Swami Jnaneswariananda, Teacher Swami Dharmananda, Manager

P 5.93991E+11 casaverde@mac.com • wendygreenyoga.com

HOND UR AS, R OATAN

ISLAND FALLS

1027 Crystal Road, Island Falls, ME 04747

SIVANANDA ASHRAM YOGA FARM

Butterfly Road, Mindo, AL

maine

YOSEMITE YOGA AND MINDFULNESS RETREATS

Balanced Rock specializes in Yosemite journeys for the mind, body, and spirit. Our yoga programs harness the transformational power of nature to inspire deep connection with your own inner wisdom.

Wendy Green, Director Skype: wendygreenyoga,

Casa Verde is a small-capacity Retreat in the Cloud Forest. Receive customized Yoga Instruction, Delicious local Raw Cuisine & Superb Hiking. Relax, ReBoot, ReRedirect, ReConnect.

Donna Amrita Davidge, Owner/Teacher

9723 Rocky Rd, El Portal, CA 95318

CASA VERDE RAW, ASHTANGA YOGA, HIKING RETREAT

Week of Two Iyengar Yoga classes daily, designed to keep in tune with nature and ourselves. All levels welcome April 29–May 6, 2017.

EL PORTAL

Paula Wild, Director of Operations and Instructor Heather Sullivan, Managing Director and Instructor

ECUADOR, MINDO

SIVANANDA ASHRAM YOGA RETREAT BAHAMAS

Carol Dimopoulos, President

Paradise Island, Nassau, Paradise Island

577 Chestnut Ridge Rd, Woodcliff Lake, NJ 07677

P (866) 559-5167 nassau@sivananda.org sivanandabahamas.org

P (888)884-8259 carol@perillotours.com learningjourneys.com

A tropical sanctuary located on one of the finest beaches in the world. Year-round yoga vacations include daily hatha yoga classes, meditation and chanting, and delicious vegetarian meals, as well as programs and workshops in yoga practice and philosophy, Ayurveda, spirituality, healing arts, kirtan, interfaith celebrations, nutrition, and more.

Learning Journeys (endorsed partner of Yoga Alliance) has been featured in major publications, including Yoga Journal in March 2017. Our unique journeys help you explore the world, give back and reconnect with yourself. Our products range from exclusive global wellness journeys to spiritual adventure treks in India, Nepal and Tibet.


SPECIAL ADVERTISING SECTION

MEXICO, S AYULITA

Off the Mat HARAMARA RETREAT Gail Barnett, Sales Director Beverly Davis, Finance Manager

Playa La Escondida No 196 Oeste, Sayulita, NAY 63734 P (866) 801-4084 info@haramararetreat.com haramararetreat.com Haramara Retreat, one of the 10 best yoga retreats in the world (Yoga Journal), is an exclusive, secluded seaside retreat especially designed for yoga, located near the quaint fishing/surfing town of Sayulita, Mexico. Haramara’s experienced staff help to make the group leader’s program effective and the guest’s stay magical.

A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS

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route 413 bo Puntas, Rincon, Rincon, PR 677 P (516) 658-3365 harmonycenter413@gmail.com rinconharmontguesthouse.com Rincon Puerto Rico’s Harmony Center Yoga Eco adventure rest / renewal Retreat center. Magnificent 5 bedroom villa. Perfect ocean views, walk to beach. No passport needed … just sandals.

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PUERTO RICO, RINCON

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Experience authentic Andean spiritual & cultural wonders on our exclusive retreats for individuals/ couples/families/groups. Teachers/leaders are offered fully inclusive programs perfect to tailor for yoga/meditation/creative arts/holistic health & healing/Andean mysticism. Connect to Pachamama, Mother Earth, with renowned Chakra Gardens, Qero ceremonies, Incan temples, organic vegetarian cuisine, environment/community sustainability—and yoga.

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Readers share the yoga they practice at sunrise.

“Sunrise is a part of the day filled with prana (energy). My personal practice is always on high during this time.” “As the sun’s rays slowly began to peek over the clouds, I realized that we can’t rush perfection.”

Anna Muramatsu Dubai, United Arab Emirates

Davida Moore Pahoa, Hawaii

connect

in focus

“While on vacation in Ocean City, New Jersey, I got up early one morning to practice yoga by the sea. It was so peaceful and relaxing, and the light was spectacular.” Shawn Clavelle Bloomsburg, Pennsylvania

“After a recent breakup, I decided to go to the beach at daybreak for restorative yoga and meditation.” Austin Brown Jarrettsville, Maryland

SEND US YOUR PICS

To see yourself “In Focus,” submit your favorite yoga photos to us at yogajournal.com/infocus

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Nattika Wattanasuttiwong Madison, Wisconsin

february 2017

CLOCKWISE FROM TOP LEFT: JAMES NAVIN HILL; ANNA MURAMATSU; AUSTIN BROWN; MEGAN MORRISON; JOSEPH M. TAYLOR

“This sunrise over the island of Koh Ma, Thailand, was full of beauty and tranquility. I decided to strike one of my favorite poses.”

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INTERNATIONAL ANN BARROS’ ORIGINAL YOGA IN BALI SINCE 1985 February 10 - 21, July 13 - 24, 2017. All-inclusive: deluxe accommodations, breakfasts, worldclass daily yoga, cultural adventures, Spa day. Featured in Eat Pray Love www.baliyoga.com ONEWORLD RETREATS A new retreat every Sunday in Bali! Yoga, meditation, spa, detox, discoveries and more. Over 50 retreats every year with amazing local and international leaders. Email: info@oneworldretreats.com Web: info@oneworldretreats.com RAW FOOD~YOGA~HIKING in the Cloud Forest! Re-connect with yourself & nature at Casa Verde, Ecuador. Inspiring Yoga. Cleansing Cuisine. Secluded Lodge. Visit wendygreenyoga.com

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YOGA

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8 LIMBS YOGA SEATTLE 200/500/PRENATAL CERTIFICATIONS including Summer Immersion. 500 features Rod Stryker, Gary Kraftsow, Sarah Powers. Established 1996. 8limbsyoga.com AVALON YOGA INTERNATIONAL, PALO ALTO, at the foot of Stanford University. Home of hardscience 200-hour university-level Teacher Training. Now enrolling our 29th Sat./Sun. afternoons Class, 22 April - 27 Aug, 2017. Also International Intensive, 29 July - 27 August. www.avalonyoga.com

vacations & retreats SOUTHERN STATES WOMEN’S RETREATS – YOGA WINE LAUGHTER. Find Renewal & Inspiration in the Pines. All levels welcome. Two hours from Dallas. Retreatinthepines.com

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take OM HOME

Start the year healthy, grounded, and refreshed with these transformative self-care tips from Esalen, the iconic yoga and massage retreat center on the stunning seaside cliffs of Big Sur, California. By Tasha Eichenseher

2. Release tension Most of us store stress in our jaws and around our eyes, so Medow recommends a facial self-massage to let it go. Lie on your back and rub your hands together to generate heat; place your palms over your eyes. Bring your fingertips to your third eye and move them across your forehead in opposite directions a couple times. Next, run your middle fingers under your eyebrow ridges, gently around your eyes, and back up over your eyebrows. End with small circles where your jaw hinges and “you store everything you wish you’d said, but didn’t,” says Medow.

february 2017

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3. Gather energy Esalen guest yoga teacher Janet Stone stays grounded at the retreat with Bhumisparsha Mudra, or “earth-touching gesture.” From a seated position, place your right hand on your heart, and your left fingertips on the earth in front of you. Close your eyes, inhale, and send energy into your hands. On the exhale, feel nourishment from both your heart and the earth.

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YOGA JOURNAL Issue 289 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Sub scription: U.S. $21.95; Canada $33.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235.

PHOTO COURTESY OF DANIEL BIANCHETTA

1. Scrub away the old Get glowing with Esalen’s signature body scrub. In the shower, scrub your skin from the neck down with a mix of 1 cup each sea salt and baking soda (add two drops lavender oil for extra calm). Next, sink into a bath infused with a pot of herbal tea, such as comfrey leaf; rinse off with cool water. “This removes impurities and cleanses your auric field,” says Deborah Anne Medow, Esalen’s healing arts department manager.


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Dear Yoga Community, “Yoga” means “union” and now is the time for us to come together as a community. We may not agree on every issue but we all care about our Country. Whatever issue you care about, do not stay silent – your voice matters as much as any other. Make it heard; call your Congressperson, Senator & the White House. Volunteer for or donate to an organization that is close to your heart. At Jade, we have always focused on protecting the Earth and we will now redouble our efforts. The following groups have an especially urgent need for help:

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. - Martin Luther King, Jr.

We hope you will donate what you can. We will contribute our share to these vital causes.

Statue of Liberty - New York, USA With Oneika Mays, RYT, LMT Owner Freedom Therapeutics Teacher- Liberation Prison Yoga Mat: Jade

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