MIAMI F FORT LAUDERDALE F PALM BEACH
LESLIE G LICKMAN A YOGA JOURNEY
BOUNTIFUL BENEFITS OF
FRESH PRESSED JUICE
HEALING PAIN WITH
KRIYA YIN YOGA Plus: MEHNDI DESIGNS • YOGA NIDRA • SOMETHING BIG 20171 december 2016
ON THE COVER
How To Find Handstand
This sequence is designed to prepare your body for handstands. It will strengthen your core and upper body while also bringing length into the hamstrings.
by Lynzy Ferris
Something Big 2017
Yoga Journey: Leslie Glickman
The third annual Something Big is a free community, yoga class aimed at bringing the South Florida yoga community together to celebrate the new year.
Leslie Glickman, founder and driving force behind the famous Boca Raton studio Yoga Journey, is more than just a studio owner and well-respected teacher; she also gives back.
by David Ramoy
plus . . . 10 16 17 19 20 24 30 4
Fusion Fitness & 02 Yoga Seaside Sutras Kriya Yin Yoga
NEW! Ask Paty Nutrition: Fresh Pressed Juice Fashion: Mehndi By Melody Meditation 101
After your yoga practice treat yourself to a delicious organic dark chocolate that is nutrient dense and among the best in the world. Find us at your local yoga studio or at http://pacarichocolate.us and for a limited time use code YOGA16 to get 10% discount plus free shipping on orders over $50. Namaste
EC-BIO-141 Agriculture non-EU
@pacariusa december 2016
CONTRIBUTINGWRITERS Michelle Tamblyn graduated from the Anuttara 200 hour teacher training in July 2011 and the Level 2 Raja training in February 2012 after beginning a serious practice in yoga seven years ago. In addition she has training in Restorative and Yin Yoga. She is also a Reiki Master and Integrated Energy Therapy practitioner. Michelle can be reached at firstname.lastname@example.org
TODAYSYOGA Managing Editor David Ramoy
Associate Editor Lynzy Ferris
Director of Photography Nikki Bruno draws her inspiration from the natural world. She has spent time as a marine biologist, trail hiker, science teacher, yoga teacher, writer, musician, and she regularly races sailboats. She is the founder of Student Coaching Services, an education company that teaches students the real-life skills they need to succeed in today’s fast-paced world. You can learn more about her and her work at studentcoachingservices.com.
call 844 - 600 - YOGA e-mail: editorial@TodaysYoga.com Leslie Glickman Leslie Glickman is known for her passion for building community! Her mission is to make yoga accessible to everyone. She has been a teacher of teachers for over twenty years, a national presenter, guest speaker and community leader. Her vast involvement with the community makes her one of South Florida’s most recognized yoga personalities.
Cary Bayer taught Transcendental Meditation for three decades and is the founder of Higher Self Healing Meditation. A Life Coach, he’s worked with Oscar-winner Alan Arkin and Emmywinner David Steinberg. He’s the author of 13 books, including Higher Self Meditations. His syndicated column, “Life 101,” appears in wellness publications throughout the country. Visit http://carybayer.com/higher-self-meditation.html.
Paty Renda is a 200 hour certified Aananda Hatha Yoga teacher and Vedic Thai Bodywork practitioner. She also holds certifications from Baby Om Yoga, Kids Yoga, Seniors Yoga, Vedic Thai Yoga Bodywork and Yoga Nidra meditation. Her wish is to make yoga playful, relaxing and appealing to every person in the world. Email Paty at email@example.com Also look for Paty Renda and The City Goddess Project on Facebook.
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Vikky Santana was born and raised in Miami, FL and lives with her daughter in Coral Springs, FL. She’s been practicing yoga for 20 years. “Yoga literally saved my life. I am compelled to teach all aspects of the practice in the hopes of helping others help themselves.” She has earned her RYT 200, RYT 300 and RYT 500, 100-Hours Certification in Yogic Philosophy and is the creator of Kriya Yin Yoga.
TODAYS YOGA, INC President
Jeffrey (JD) Diaz Julie Murphy is South African and has been teaching yoga and meditation in the US since 2007. In a former life, she was a business exec in the high-tech industry. Julie is well known for her soothing Yoga Nidra work, and is energized by its positive impact. Her inspiration comes from experiencing yoga as a way for anyone to reach their full potential — in body, mind and spirit. For info on her CDs, downloads and yoga retreats, visit yogaressa.com.
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Todays Yoga Magazine is published monthly and distributed to over 300 locations throughout South Florida. Mike Arciprete is a NYC Firefighter, Certified PT and Health & Fitness coach. Mike is an avid cook and enjoys teaching about clean eating. He has been practicing yoga for ten years.
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How to Find Handstand POSE SEQUENCE
This sequence is designed to prepare your body for handstands. It will strengthen your core and upper body while also bringing length into the hamstrings. Practice consistently and welcome handstand into your practice!
Puppy Pose (Uttana Shishosana) Puppy Pose hyper flexes the shoulders and extends the spine, which are perfect for upper body alignment in handstand. First, square hands under shoulders and knees under hips in tabletop pose. Then walk your hands forward until your arms create a diagonal line from the shoulders to the fingertips. Breathe in deeply, then on your exhale begin to sink the chest to the mat. Maintain eye gaze forward allowing the chin to touch the mat allowing extension in the neck. Modify for neck sensitivity by allowing the forehead to rest on the mat. Keep sitting bones rotating upward toward the sky. Once settled in, inhale and exhale fully allowing the upper body to accept this deep spinal extending and shoulder-flexing pose! Maintain pose for 7 breaths.
LYNZY FERRIS Inspired by
GABY LANZ Photos of Gaby
SEAN EGIZIANO by
Angry Cat Plank Walks This is a spinoff of our traditional utthita chaturanga dandasana (plank pose) and cat tilt (marjaryasana). The angry cat plank walks will fire up your core, shoulders, and forearms conditioning the upper body to obtain the strength necessary for support in handstands. Start in plank pose, feeling long and straight by spreading fingers, locking elbows straight, contracting deeply into your core and squeezing the thigh muscles to
the bones. Let your eye gaze be forward just past your fingertips. Take a deep breath in. On your exhale lean your shoulders as far forward over your wrists as you can. Rounding your spine and leaning forward, start to walk on the tips of your toes until all of your body weight feels as if it is in the upper body therefore feeling light on your toes. Hold. Breathe deep for five breaths. If you can, walk back out to plank and start over, repeating up to five times without rest.
How to Find Handstand POSE SEQUENCE
Crow Pose (bakasana) Just like angry cat plank, our crow pose benefits from pulling deeply into our core muscles. Come back to your angry cat plank, and from there with your eye gaze forward, fingers spread wide, rounded spine, and core engaged, soften the elbows and notch the knees into the upper triceps. Keep eye gaze forward, neck long, and lean forward. Feel light on your toes just like angry cat plank, eventually squeezing the heels of your feet towards your glutes. Take your time. You can modify by lifting up one foot at a time. If fearful of falling forward, you can also put a pillow in front of the body, as the energy is to be looking over the edge of a cliff. Keep contracting your core up and in. If possible, maintain for ten breaths.
Standing Split (urdhva prasarita eka padasana) Standing split will lengthen and strengthen the back of the leg, while building body strength and mobility. Let yourself hang heavy and feel your hamstrings soften. Bring feet together to touch and simply place hands at either side of feet. First lift the left leg back and up as if you want your toes to touch the sky. Activate the lifted leg by extending it straight and keeping the foot pointed or flexed. Keep eye gaze down at the ground and possibly bind right hand to right ankle for more leverage. On exhales feel your lifted leg extend actively towards the sky. It is unnecessary to keep standing leg straight. Modify for tight hamstrings by micro-bending the knee and use the tilt of the sitting bones upward, to access the hamstring extension. Take about 7 breaths and then softly bring your lifted leg down into forward fold. Soften the knees and recover before doing the second side. Eventually your standing split is where you will begin to launch the standing leg from the mat into your handstand practice. Think about creating an “L” shape with the legs in the air from your standing split. If you feel ready for this, walk your hands slightly in front of your standing leg keeping your hands shoulder width’s distance apart. Start to lean into your fingertips and engage your core. Push your hands down into the mat as you begin to lift the standing leg up off the mat. Practice and consistency is key. Good luck! december 2016
Fusion Fitness and O2 Yoga
is an independently owned boutique and fitness studio located in the heart of suburban Coral Springs, Florida. It is the fruition of experienced fitness enthusiasts, Debbie Wolff and Andi Boddie, and has become a haven for those seeking a balance in their lives, mind, body and soul. Todays Yoga Magazine had the chance to sit down with Debbie to learn about this fantastic studio.
Hi Debbie! What led you to open a Yoga studio? I’m a 35-year veteran of the fitness industry. My first fitness job was teaching aerobic dance in New York City in the 80s. Through NSCA I became a nationally certified personal trainer and when I relocated to Florida, I worked for several institutional types of gyms. That experience revealed a real need for small group fitness classes and was the impetus for opening my own studio in 2009.
am and ending at 8:00 pm. We encourage our clients to mix up their exercise routines and give different types of exercise or yoga a try. For example, we offer several types of yoga including vinyasa, hot yoga, suspension, yin and restorative yoga. Our fitness classes are even more varied, and often fuse different modalities in one class to purposefully keep the classes stimulating. We always encourage working out with a friend because it can make the experience more fun and it also makes you more accountable. The reality is that exercise will make you look and feel good, both inside and outside; and that is a favorable reward for working hard. Favorite quote? If it doesn’t challenge you, it doesn’t change you or find your edge – but don’t fall off...
Your studio Fusion Fitness and O2 Yoga goes well beyond just yoga. Tell us about the studio and why it’s so unique. Andi Boddie, my partner at Fusion Fitness and O2 Yoga, and I, share a love for fitness and mind body classes. Our boutique studio offers more than 100 classes weekly incorporating all aspects of fitness and yoga under one roof. Our schedule is designed to provide clients with the opportunity to take a fitness class and stay for a mind body class. Our philosophy of keeping class sizes small, personal and offering clients the option of a complete mind and body workout can be attributed to what sets us apart. What do you hope people come away with when practicing at Fusion Fitness? We hope our clients leave Fusion Fitness and O2 Yoga feeling inspired and feeling good about how they spent their time and energy with us. Our instructors work hard to make their classes dynamic and not monotonous. A quick look at our schedule will show you that we offer everything from typical boot camp fitness classes, to Barre, Yoga, Spin, Pilates and everything in between. Andi and I hope our clients look forward to their workouts and meeting new likeminded friends that share the same interest in being physically fit and feeling good. Any advice for someone looking to step out of their comfort zone and explore new ways of training? If it scares you or takes you out of your comfort zone, DO IT. At Fusion Fitness and O2 Yoga there’s always an option to try a new type of fitness or yoga class. In addition to the wide variety of classes offered, we also have classes offered at various times daily, beginning at 5:45
How do we find out more about Fusion Fitness and O2 Yoga? Please visit our newly updated website http://fusionfitnessyoga. com. We offer a free class to first time clients because we know that once you come to our studio, you’ll be hooked! Both Andi and I are very accessible by email, phone, or at the studio teaching. We enjoy being in contact with our clients and are sensitive to their needs. With new clients, we go out of our way to ascertain their goals and interests to help them find the classes that are right for them. At Fusion Fitness and O2 Yoga, every class is doable with modifications at all levels.
THIRD ANNUAL SOMETHING BIG The Largest Free Outdoor Community Yoga Class in South Florida
n January 1, 2017 at 11:00 a.m., Leslie Glickman, founder of Yoga Journey, and her studio team, with international recording artist, DJ Drez, will host Something Big 2017 at the Mizner Park Amphitheater in Downtown Boca Raton. The third annual Something Big is a free community, yoga class aimed at bringing the South Florida yoga community together to celebrate the new year. Last year, over 1500 participants rolled out their mats and bent and twisted as they celebrated the new year. This year promises to be something even bigger.
The theme of this year’s event is Now We Begin. Glickman says, “I am a strong believer of setting intentions. At Something Big, we can set our intentions and celebrate the start of something new – a new year. Now more than ever, we need to come together as a community. This positive gathering is a perfect way to unite and connect as we move forward into 2017.” Glickman, a 22-year resident of Boca Raton, is a highly respected yoga teacher, inspirational speaker and community supporter. Leslie’s intention has always been to bring the community together in a BIG way to share some yoga, music and good times. A small business owner herself, Leslie is also committed to helping other local businesses succeed and connect with the community in the marketplace of local sponsors and vendors. A Marketplace featuring local vendors will be open throughout the morning. Vendors include event sponsor Farmer’s Table Express, Everdew Water, Trend Tea, Raw Juce, ZICO Coconut water, Doctors Studio, 21 Drops essential oils, Acupuncture Zen, lululemon athletica, Naya
Photography and Wyndham Boca Raton. Check-in begins at 10:00 a.m. An alllevel/all ages yoga class with live music begins at 11:00 a.m. The morning event is free of charge to all those that want to participate in the class. For additional information regarding the yoga class visit www.SomethingBig2017.com or yogajourney.com. Interested yogis can register at www.somethingbig2017.com Pre-registration is strongly encouraged to avoid waiting in line the morning of the event.
A Yoga Journey
Leslie Glickman Interviewed by David Ramoy
eslie Glickman, founder and driving force behind the famous Boca Raton studio Yoga Journey, is more than just a studio owner and well-respected teacher; she also gives back. Special events such as free yoga in the park every Saturday morning, and a lunch and learn every Friday afternoon; are just a few examples of her dedication to the practice and her community. Today’s Yoga Magazine had the opportunity to sit down with Leslie recently and learn a bit more about her journey. Leslie, tell us about yourself and what led you to your yoga journey. I discovered yoga in the early 90s and have never looked back. Everything else I was doing in fitness such as group exercise, dance, aerobics, and personal training, fell aside. Now, after over twenty years as a teacher, I can see that this yoga is what I was meant to do with my life - it’s my Dharma. My passion and conviction for this lifestyle is contagious. It spills out of me in every aspect of my life and I feel compelled to share it. I love to teach and it comes naturally to me. My progression from practitioner to a teacher, to teacher of teachers, has inspired me to
photos by Sean Egiziano
take my teaching to a larger audience. I am now teaching nationally and traveling and sharing my love for yoga in workshops, conferences and retreats worldwide. This has truly been one heck of a journey for me and I am grateful for every step along the way. Speaking of “Yoga Journey”, tell us about your studio. The studio is the hub of the Yoga Journey community. The intention for the studio is to be “a safe place for people” where they feel supported on their spiritual journey. We seek to elevate and inspire everyone to be the best they can be. Our class schedule includes over 30 classes including vinyasa for every level, yin yoga for a deeper experience, meditation sessions, a weekly discussion/study group, as well as creative weekend workshops and continuing education for teachers. One of my favorite things about the studio is that we are a teaching facility; meaning that we offer teacher training throughout the year. I am proud to say that over 150 teachers have trained with me and are now doing amazing work sharing their love for yoga with the community. Since I opened the studio, I have been able to give some of my students the opportunity to grow. Some are teaching regular classes while others are featured in workshops. I have created a faculty of teachers to assist in the Yoga Journey 200 Hour Teacher Training as well. At Yoga Journey, there truly is something for everyone. My mission is to make yoga accessible so we only charge $10.00 per class. We offer a free class every Saturday at Sanborn Square Park in Downtown Boca Raton at 9:00 a.m. so that everyone has the opportunity to step on the mat. Yoga Journey in the Park is an all levels practice for one hour and attracts close to 200 people each week. We also broadcast the class live every week and archive the classes on our website for anyone to access at any time. When we say it takes a village we mean it at Yoga Journey. We have multiple generations of teachers that come together to assist and support each other as they learn and grow. I am so proud of the work we are doing in the studio and out in the community.
How has yoga effected your life and your family? I am so grateful for the insights and teachings of yoga. They have permeated every aspect of my life, especially with my family. I am consciously aware of my presence, my words and my actions, which has made me a better wife, mother and person. I can see the yoga in my family. My daughter Molli (22) and my son Braeden (18), inspire me with their deep insights about themselves and the world around them. I am sure that they will each contribute to this world in their own way and that makes me so proud. They don’t practice yoga on a mat often but I know it is in them. After 25 years of marriage, my husband Andy has finally come around and is practicing yoga on and off the mat. He is completely involved in the business and is the smartest business man I know.He guides me and the business every step of the way. We are truly partners in everything we do, business, family, marriage and life. You have “something big” planned for 2017. Tell us about this incredible event. Yes, on January 1st we will be up to BIG things at Mizner Park Amphitheater. Our annual free community yoga gathering is back and we are expecting close to 2000 people to attend. Something BIG 2017 is our give-back and an epic celebration of the vibrant yoga community that is growing here in South Florida. January 1st is also the fourth anniversary of the opening of Yoga Journey. Our Anniversary celebrations had outgrown our space so we needed “Something Bigger”. Andy and I decided to go all out and create an event to elevate the community. This gathering allows anyone and everyone to start off the New Year with the best of intentions and with each other. So for the third year on January 1st, we gather to practice
yoga to live music and it is totally FREE. This year we are going even bigger with international recording artist DJ DREZ creating the vibe. I will be leading the yoga with the assistance of about 40 volunteers out in the crowd making sure that everyone gets the attention they need to feel inspired and safe. Throughout the morning, participants can visit a marketplace of sponsors, vendors and likeminded businesses, who support our vision of the importance of yoga and connection within the community. What do you hope people come away with from Something Big 2017? Each year I have an intention for the event. This year is about being in present time and celebrating! Our theme is “Now We Begin,” a direct reference to the first teaching in the Yoga Sutra’s about understanding the importance of the now. Typically we celebrate the end of the year on New Year’s Eve and go out with a bang! What if we shift our thinking to do our celebrating on New Year’s Day as we step into a new year and we begin 2017. What will you set out to do with the gift of this new year? I will leave that up to the crowd that comes to celebrate with me. What is most important is that we feel a connection to each other and then allow that collective energy to drive us forward. How do we sign up for the event, and find out more about your studio Yoga Journey? To register for the event go to www.somethingbig2017.com . You will find all the details of the event; including the schedule and listing of all of our amazing sponsors and vendors. The event is FREE, but pre-registration is strongly encouraged so you won’t have to wait in a long line to sign the waiver to get in that morning. For information on the studio and all that we are doing in the community go to www.yogajourney.com Favorite quote to live by? Pause…Breathe..Notice…Feel… This creates an opportunity for anyone at any moment to be a little more present and a little more sensitive to what is happening not only around them but within them as well. Namaste, Leslie december 2016
The Seaside Sutras
By Nikki ‘Harini’ Bruno
Change Your Life By Changing Tides
ast month, I invited you to be content to grow from where you stand, for you can only change as fast as your body can divide and arrange cells. Heading into the new year, many of us make resolutions with fervent intentions. It’s a much smaller percentage, however, who will follow through for the long term. A lot of that has to do with how we approach the process of change. Take the ocean’s tides for example, in between the ebb and flow of water, lies the ‘slack’ tide. If both the outgoing and incoming tide met each other with the same force, it would become a whirlpool of certain doom! Instead, the current slows to a halt and slowly turns in the opposite direction before swimming off again. Take your breath as another example, especially the slow deep breathing of meditation. Before switching from inhale to exhale, there is a brief pause where there is no motion at all. Even the simple act of turning around while walking requires us to slow down first, or we’ll likely trip and fall! When many of us attempt to change, we do so with
visions of the end goal in mind. And so we jump in, excited to meet our future self. But how many of us hold visions of the mid-way point as our goal? That place, the slack tide of change, is at a different point for every outcome-seeker, which might make it difficult to see. Yet it is the most pivotal moment of the process - literally and figuratively. So maybe only half of our meals have more veggies, and sticking to the budget happens only half of the time. If we don’t willingly approach the moment where the undesired habit has decreased - or even disappeared - but the desired habit has yet to fully appear, we will constantly be fighting against the currents of change. Although some schools of thought believe pushing hard is the way through, what needs to be considered more than strength is where to push it towards. Another reason the halfway point is hard to envision is because we’re afraid that’s as far as we’ll get. We don’t want to think about underachieving. We know about how long it takes
to form a new habit (hint: it’s a minimum of 21 days, but closer to 60 on average), we know about the importance of starting small to make lasting changes, but we either don’t have the patience and fall off the wagon due to apathy or self-defeat, or believe we can do it faster than we are ready and fall off anyway due to burnout. It truly is futile to resist our own natures. Change is never easy, but it can become easier if we hold it within our visions in a realistic manner. So this month, in the spirit of a new year, see what change you can affect the long way around. Even if other people are hopping onto the highway, sometimes the scenic route is still much more enjoyable!
Healing Pain Through
KRIYA YIN YOGA A
lthough the story lines change, the emotions are the same. This connects us. My story includes pain, sadness and illness. Now in hindsight it all unfolded EXACTLY as it needed to in order for me to reach the depths of my practice and follow my life’s purpose. Pain was not just a teacher but also an inspirational catalyst towards freedom. As long as I can remember I have lived with pain. The first sixteen years of my life were agony. The decision to NOT commit suicide was a daily, conscious choice. Orphaned at 16, I set out into the world. I drowned myself in my corporate jobs and my success was beyond my expectations. I married the “right” guy. I gave birth to a beautiful daughter. Everything was perfect! I left my job to raise my daughter. Then it came. This wall of pain I had been holding back for over 20 years finally fell on me. Without my distractions, I was vulnerable to what I was really feeling and it had nothing to do with my wonderful life. For eight years I stayed in a deep and debilitating depression. Medication helped but only to the point where I couldn’t bring myself to end it. One day, I bought a monthly membership to a boutique yoga studio. That membership led me to another studio and eventually my Hatha and yogic philosophy teacher training. This is where Kriya Yin Yoga began… I was compelled to read for 3, 4, 6 hours a day. I just couldn’t get enough of the deeper dimensions of Yoga and the ancient breath and meditation practices. I watched as I ‘snailed’ myself out of depression and physical pain. My practice
by Vikky Santana
would last 4 hours a day! It was crazy and was not sustainable. So I set forth to create a practice for me that gave me the same results in ONE session. I systemized four ancient, time-tested yoga practices for one goal. To access the deeper recesses of the mind where the pain that we experience emotionally and physically resides. Breath exercises and meditation calm and focus the mind. The gentle hatha floor postures target connective tissue, ligaments and joints, the parts of the body that are not typically utilized in a more active asana practice. A guided meditation at the end helps you to fully relax. The practice is conducted in heated and non-airconditioned rooms. The practice is simple, its effects profound. I am on a quest to bring Kriya Yin Yoga and freedom from pain to a yoga studio near you. Visit me and subscribe to my email list at www.vikkysantana.com. Follow me on Instagram @VikkySantanaYoga. If you are interested in bringing Kriya Yin Yoga to your studio, please contact me. I am planning my 2017 teacher training schedule. Thank you for reading my story.
A Famous Yogi Once Said . . .
to others is the rent you pay for your room here on earth.”
by Julie Murphy
- Muhammad Ali
NamaStacy Yoga Corporation welcomes recent Teacher Training Scholarship recipient Perry Finley
Born and raised in Youngstown, Ohio, Perry was drawn to the nearby Ohio State University at a young age. Having always been active in various physical endeavors, the vast resources, state-of-the-art facilities, and tradition-rich history of the university perfectly aligned with his goal of pursuing a career in health and wellness. With no prior exposure to yoga and his undergraduate curriculum requiring activity-based credit, Perry enrolled in his first yoga class — a 10-week introductory course — during the Winter of 2010. He immediately recognized the transcendent capabilities of the practice and how these translated to all aspects of his life. The next two years saw Perry further immerse himself in his practice while completing undergraduate studies. Accompanying his decision to continue education at Ohio State by pursuing a Master’s Degree in Kinesiology & Sport Business, a Graduate Teaching Assistant Grant was awarded to Perry, writing the next chapter in his journey as a yogi. Presented with the opportunity to instruct the same undergraduate yoga classes that altered the course of his life, Perry completed his 200-hour yoga teacher training, subsequently earning two University Teaching Awards over consecutive semesters as voted by his students. Eventually relocating to Fort Lauderdale, Perry landed at The Barkan Method where he immediately felt at home – inspired by the instructors and unique lessons offered by each. Actor Jim Carrey once affirmed, “The effect you have on others is the most powerful currency there is.” Grateful for his experiences and fulfilled by what life has provided, Perry hopes to continue sharing yoga’s gift with the South Florida’s community alongside Namastacy Yoga Corporation®.
Yoga Nidra and the Power of Intention
ou’re in a Yoga Nidra class and you’re asked to set an intention . . . is your mind immediately paralyzed into a blank screen of zero inspiration? If you’re unable to conjure up, at the drop of an Om, a statement any more profound than, “I will remember my shoes when I leave yoga tonight”, all that’s needed is some reflection on why you do this thing called yoga. Whether it’s for a kick-butt, sweaty, vinyasa class, or an affirmation for Yoga Nidra guided relaxation, intention has the power to transform your practice. It shines a mindful light on how you live your life; harnessing and feeding your hopes for more ease. How to Discover Your Sankalpa Your intention (or sankalpa, the Sanskrit word for resolve) could address your state of mind, or physical health, or a shift in your relationships — whatever could benefit from more joy. Think of it as a vow between you and the Universe. If this has you grabbing a pen and paper and revving up the analytical, intellectual mind (because #driventogetitright), then relax a little and consider sankalpa is not about achieving goals. Avoid the temptation to use intention to fix something that is “wrong” with you.
Yoga Nidra can truly become
a gateway to positive change and personal transformation.”
Instead, connect with your emotions and beliefs. Your sankalpa already resides within you, as a heartfelt longing. Ask yourself some introspective questions, then dive deep into your heart space and simply pause and listen. Dwell on what may contribute to an effortless state of being. After some reflection, form a precise sentence that helps support your heart’s wishes. Your intention statement is: • Positive • Easy to remember • Stated in the present tense, as if it were already true (even if it’s not)
For example, instead of, “I will stop being angry and impatient”, try, “I am patient and kind, with myself and others”. Your sankalpa may be the same for several weeks or months, or it may be different on a particular day, when something else is occupying your thoughts. Sometimes, you’ll feel as if your self-inquiry has unlocked the secrets of the Universe. Other times, you’ll simply observe the intention to rest and create stillness in body and mind. Examples of Sankalpa Resist the urge to nail Nirvana by throwing every possible thing into one long and complicated sentence. “I am happy and healthy, blissfully filled with contentment and joy for all the loving people and situations which I am blessed to receive with deep gratitude for my abundant and prosperous life” could get lost a little, out there in affirmation land. “I am happy” is a perfect alternative. Here are some other examples: • My body is healthy, my mind is clear. • My world is filled with joy and love. • I believe in myself and that what I have to offer is of value. • I sleep peacefully, and wake up rested and energetic. How Intention Works Yoga Nidra is a meditative sequence of observing and welcoming all sensations, emotions and thoughts. This “conscious sleep” state is ideal for hearing positive messages, and altering negative habitual thought patterns. When you silently state your intention during Yoga Nidra, the subconscious mind receives it as if it were already true — even if the doubting mind doesn’t believe it. The beauty of doing this practice regularly, and with sincerity, is that your positive statements linger in the subconscious mind, long after the guided relaxation is complete. Yoga Nidra can truly become a gateway to positive change and personal transformation. And, it has the handy side effect of you knowing your heart’s calling, the next time someone cheerily instructs, “Now, set your intention!”. Namaste.
Hey there, I’m Paty!
I’m a Brazilian born journalist turned yoga teacher. A curious being that goes through life asking questions. I find teachers in children, the elderly, nature, friends, and even enemies. I’m a human made out of gratitude and love, just like everyone else. I’ve been given the chance to facilitate a deeper connection in our yoga community through this column in Todays Yoga Magazine and will have the honor of answering questions posed by readers. So let me start by opening the space to you, curious yogi, who wants to engage in healthy discussions about health, life, yoga, meditation and more. This is your place to ask, comment, teach and learn! This is our place to come together in creating an amazing community of friends who support each other unconditionally, under their common love for yoga, meditation and mindfulness. I offer my heart in welcoming you.
How can yoga help with everyday life? Yoga has been used as a form of exercise for many years and as much as I am really happy to see so many people dedicating time to yoga, I wonder what would happen if they learned a bit more, if they went a bit deeper into the teachings that go beyond the body. On the physical level, yoga can transform your body by working it from the inside out. Improving the glandular and lymphatic systems, bringing more oxygen into the organs and brain and restoring balance. Besides building muscles and burning fat on the mat, we can become a yoga practitioner in all areas of life off the mat. This, my friends, is when you really see the change. The practice of gratitude is yoga. Being humble is yoga. Dedication to the community is yoga. Ahimsa (non-violence) is yoga. This is just the beginning. The reality is that when we change our perspective from I to We; when we become kind to ourselves and others; when we create compassion in all of our actions, we change the way we see life and we change the way we navigate through life. Thus making it more peaceful. That is the beauty of yoga beyond the four corners of our mat. Let’s talk. Connect. Open our hearts. Send me your questions and comments. Find me.
With love, Paty december 2016
FOOD • NUTRITION
“Go To” Sautéed Veggies & Black Bean Pasta By Christine Ferris
Adding fresh chopped herbs and avocado towards the end. Season with Himalayan Sea Salt and fresh cracked pepper to taste. Enjoy!
Christine owns and runs Pompano Beach Food Tours. Go to www.pompanobeachfoodtours.com and use the discount code: TODAYS YOGA to get a 10% discount on your next food tour in Pompano Beach! Food tours are allergy and diet modification friendly.
The Benefits of Fresh Pressed Juice Feeding Your Body Essential Vitamins, Minerals, & Nutrients by Pai Dayan
resh fruit and vegetable juices are the quickest most efficient way to pack a hefty dose of nutrients into our bodies. They require no digestive energy from us and can therefore be instantly absorbed into our bloodstream. It would be very taxing on the digestive system, not to mention time consuming, to try and eat our way through six to eight servings of fruits and vegetables!
Juicing allows us to ingest optimum levels of essential vitamins and minerals in a quick and convenient manner. A glass of fresh pressed juice can be sipped on your morning commute or stored in the office fridge and whipped out to combat the 3pm energy slump. Including just one glass of fresh pressed juice into your daily diet can have amazing benefits on both your internal and external health. Many juice advocates report improved digestion, mental clarity, increased energy levels, clearer skin, and an improved overall
Prepare according to package instructions and serve however you wish!
I sautéed the following ingredients: – Mushrooms – Onions – Garlic – Tomato
Nama-Stay Healthy for the Holidays!
f you’re like me, you love pasta. Finding the black bean pasta by Explore Cuisine at Whole Foods was a dream come true for it is rich in plant based protein and fiber. This brand uses only one ingredient: organic black beans. It actually cooks like al dente spaghetti keeping its original shape and a real pasta-like texture!
I like to use whatever fresh veggies I already have although frozen works well too.
sense of wellbeing! They are rich in vitamin C, which contributes to a healthy immune system as well as boosting collagen production for a smoother and plumper complexion. The antioxidant vitamin A can help to improve skin tone and texture giving you a natural healthy glow. The live enzymes which are present in fresh pressed juice can help to improve digestion and the iron rich, dark green leafy vegetables can increase energy levels and help regulate the body’s hormones. This in turn can improve sleeping patterns and boost mood. Minerals such as silica, which is present in cucumber, can help to hydrate and plump our skin’s top layer meaning that fine lines and wrinkles can appear reduced. In this busy modern world our bodies are under constant stress from all sorts of environmental and external toxins. Working long hours, surviving on little sleep and not taking the time to properly digest our meals all contribute to internal inflammation. The result of adding fresh pressed juices is often effortless weight loss, a reduction in allergy symptoms, fewer colds, clearer skin, improved moods, and a renewed vitality! Pai Dayan is the CEO & Founder of Dr. Juice Inc. based in Fort Lauderdale.
ypically, Thanksgiving through Christmas is a tough time of year to monitor what you eat and drink. Historically, it’s also a time of year where most people gain a few pounds. I mean let’s be honest, who doesn’t want to enjoy all the festivities and the incredible food and drinks that come with it. So how can we come out of this joyous, overindulgent time of year weighing the same and feeling guilt free? Impossible you say? Not with my crazy family in town you’re probably thinking. Well through trial and error, Fire Dept and family, I’ve compiled my top 6 rules for staying healthy for the holidays. 1: Slowly drink a full glass of water before you eat. This will fill you up and help you not go back for that second plate. 2: Eat slowly and chew your food. This is something most of us do not do. Chewing your food fully will burn calories and help you feel full. 3: If you’re going to drink; then drink slowly! Much like eating, (see rule 2) try actually enjoying your drink, and again, “SLOWING DOWN”! It’s not a race. Drinking fast can easily cause you to embarrass yourself, especially at a holiday party! I guarantee you will have just as much fun and feel much better if you just, again, “SLOW DOWN”. Remember, the faster a person drinks, the more that person will consume and take in calories. 4: Train a couple times a week early morning on an empty stomach. This will help you burn the stored excess fat from the half a box of holiday donuts you devoured the night before, but let’s try not to eat like that in the first place! 5: Eat Clean, if you have a holiday dinner or party at night, make sure to eat clean during the rest of the day. Build up to the habit of eating clean 5 days a week. 6: No More Excuses: This is the time of the year when we make the most excuses. Either about why we didn’t train or why we devoured an entire apple pie someone brought to the firehouse..... Yeah I was guilty of that and felt sick afterwards. Hey, it happens; we are human, just don’t be a repeat offender! Learn to control yourself, I did. Once you take control of your body and STOP MAKING EXCUSES, the road to becoming lean and healthy is much more attainable. So here’s a New Year’s resolution for you: STOP MAKING THEM! Start the New Year off ahead of the game. Set a healthy goal for the holidays and achieve it! Nama-Stay Healthy.
Root Down to Lift Up! by Lynzy Ferris Todays Yoga Associate Editor
ave you ever left a yoga class rubbing your wrists? In vinyasa yoga or any class that we experience weight bearing on our hands, proper hand placement can be pushed aside at times during instruction. When the weight is on the hands, the hands become like the feet! They become the roots of our pose and if we are not firmly rooted we are not sturdy.
This lack of support not only affects the strength of our plank, chaturanga, upward dog, downward dog and arm balances, but it can also create unnecessary stress to the sensitive wrist joints. There are no muscles in the wrists themselves. Therefore the wrists cannot be strengthened. However, the hands can be properly placed allowing the energy of the body to root down and also lift energy back up into
the body at the same time. This outward and inward giving and receiving of energy flow in the practice will create strong forearms, biceps, triceps, shoulder girdle, and most of all, CORE! When we find core awareness and are able to contract up and into the deep four layers of muscle in our trunk, we are using our bandha system. â€œIn Sanskrit, bandha means to lock, to hold, or to tightenâ€?. The root locks of the body allow us to feel light. Therefore when we are on our hands, rather than sinking down into the wrists, we push down and forward into the fingertips and simultaneously lift up into the abdominals. When this occurs, take a look at the hands and make sure the fingers are spread WIDE and the index, middle and ring fingers are directed towards the top of the mat. When we have a wide base, we are able to distribute weight evenly, resulting in no place in the hands or wrists taking too much of our total body weight. Act as if a tiny pebble is under the palm of each of your hands. Grip into the fingertips yet pull up in the center of your palms! This is the direct manifestation of that grounding and uplifting, giving and receiving energy. With this mindfulness in your practice, you will begin to feel light on the hands. You will feel a stronger sense of control and the core will allow you to lift up and feel as if you are resisting gravity. Have fun practicing!
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THE 9-5 YOGI
BY STEPHANIE GADALETA
Fear is not the answer, but I think I know what is!
Workout Pain? Relief at Last
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t’s interesting to observe the allowance of our own personal power to be altered after a national proclamation, albeit the 2016 presidential election. No matter who you voted for, or didn’t vote, for herein lies a time of change. With change inevitably comes some over-excitement, uncertainty and fear. While the election has come to an end, our already overactive monkey minds continue to be stimulated from a variety of media outlets. So what do we do? How do we keep our flame burning bright when it seems that the harsh energies around us are blowing in every direction? How are we to feel empowered when we don’t know what to expect? I know we have all observed a shift after this election; friends, family, even our favorite yoga idols are professing their extreme opinions about this election (both pro and con.) It’s times like these that force us to dig deep into our internal yogic references. “Trust the process”, “the wound is the place where the light enters you”, “Om mani padme hum- the jewel is in the lotus” . What a delicious experience it is when hearing these mantras in the comfort of our sweat soaked yoga mat in a dimly lit ethereal studio during a long and satisfying flow. But, since a lot of life happens off our mat – inviting powerful and healing mantras into ourselves can be just as
necessary and I promise, just as satisfying. So from one loving yogi to another: let’s drink in a nice deep ujjayi pranayama, turn toward the light, and gently step back into our power. If you are feeling intimidated or energetically exhausted by what you are reading on social media- easy, log off and take a break for a bit. Do you feel as if there is an issue that this president won’t address within the next 4 to 8 years? Well, who better than you to be the squeaky wheel and to take action. Politics will never be perfect, so rise up. Get involved with what you believe in, because you will never know what positivity and change you are capable of creating if you don’t take that first step. I believe in you. Now, I would never hand out any advice that I myself wouldn’t take. Personally, I will be making some noise around global warming to my FL representatives. I love this planet and will fight for her every chance I get. So watch out cigarette smokers on the beach, Monsanto, frackers anonymous, and fossil fuel hoarders, I’m coming for you; in love and light of course. Stephanie is a Florida native, an artist, an empath, creative yogi with her RYT 200 certification in Vinyasa Yoga and has been practicing for 7 years. She also has her BA in Psychology.
Ahana Yoga opens in the Miami Design District
MIAMI, FL – Ahana Yoga is now open in the Miami Design District, bringing an all-new health and wellness offering to the dynamic Miami neighborhood. Founded by Dawn B. Feinberg, a certified Jivamukti teacher and licensed movement therapist known as one of South Florida’s preeminent yoga instructors, Ahana Yoga’s classes are both creative and physically challenging, shaped by Feinberg’s warmth and love for movement. Students learn from knowledgeable, experienced staff in an airy and bright atmosphere that provides a welcome respite from the daily grind.
hana Yoga brings even more soul to the neighborhood and our Miami community, and we hope it becomes a part of locals’ daily routines.”
- Craig Robins
Ahana Yoga features five types of classes encompassing different elements of the discipline, taking inspiration from Jivamukti and Ashtanga practices: Ahana Flow, a vinyasa-style class with creative sequencing, chanting and meditating; Ahana 45, for those who need a yoga pick-me-up but are short on time; All Levels Mysore, featuring Mysore Ashtanga, the traditional method of studying Ashtanga yoga asana; Super Awesome Kids Yoga Flow, a combination of traditional poses and fun moves that enable kids to move freely; and Sweet & Sweaty, the “everything” class that allows students to both sweat and feel pampered with relaxing poses. “I’m excited that Dawn B. has introduced a comprehensive studio to the District that blends Ashtanga and Jivamukti practices, and reflects her style and expertise,” said Craig Robins, developer of the Miami Design District. “It’s an honor to open up my first studio in the Design District, where my creative vision has come to life and fits in seamlessly,” Feinberg says. “Craig encourages innovation in the neighborhood and has helped shape Ahana Yoga into a standout studio in Miami.” The studio boasts showers and changing rooms, so guests can get back to their busy days immediately following class. Post-workout, those seeking a nourishing, healthy meal can head over to ella, Michael Schwartz’s cozy café with ample outdoor seating in the District’s Palm Court, to enjoy enticing breakfast items such as a wild smoked salmon sandwich and lunch offerings including vegetable tacos and a variety of salads. Freshly-brewed Panther coffee drinks can be enjoyed on site or to go. Ahana Yoga is located at 3806 NE 1st Ave in the Miami Design District. Complete class offerings, schedule and more info can be found at ahanayoga.com.
POSE OF THE MONTH Amanda Hills Amanda was born and raised in Westchester New York and moved to South Florida in 2015. She graduated from SUNY Purchase with a Bachelors Degree in Art History and has her RYT 200 Hour from Zen Den Yoga School in Boca Raton. Her goal is to “empower one person at a time to engage mind, body, and spirit.” Follow her on Instagram @soulgabyamanda and check out her website soulgabyamanda.com!
Send us your pic! In your post:
• Get creative! • How has it possibly improved your life in some way? • Let us know how yoga makes you feel! • #potmc and tag @todaysyogamagazine We select a few each month to be featured on www.TodaysYoga.com AND we’ll choose one unique pic to feature in the printed issue of Todays Yoga Magazine ! Thanks again Yogis!
Mehndi Designs with Melody
ehndi (also known as henna) is an adornment of the body utilizing paste that has been created by the mignonette tree. It is an auspicious tradition that is considered to be over 5,000 years old and is commonly associated with celebrations such as weddings and pregnancy.
Many are familiar with the temporary staining of the skin. Yet few in Western society may know about what this ritual means or represents. Henna in India has Ayurvedic connotations, and as an art form, has its footings within the history of the Eastern world. Considering the Eastern parts of the world can get very hot, the henna plant was applied to the palms, feet, and forehead to help cool the body. In pertinence to Ayurveda, henna was
also known to alleviate headaches, stomach pains, burns, and even prevent hair loss! When the henna was washed away, it was clear that a stain was left for a substantial amount of time after its application. This staining led to the development of the artistic qualities of henna. As a yoga teacher and artist, I try to enmesh myself as deeply as possible in these traditions. That is how I came to discover my love of henna artwork! In the West, we are rich in material wealth, yet lacking at times in spiritual wealth. In the East, they have very little in secular wealth, but are abundant in spiritual wealth. This is why I find the process of creating henna artwork on people to be so fascinating and fulfilling. Art is humanityâ€™s great unifier. Art extends beyond the limitations of language, and culture norms. When working with clients during the session, the experience is meditative, unifying, and transformational. Like the great mandalas made by Buddhist monks for hours that are then wiped away and destroyed as an ode to the impermanence and reincarnated aspects of human life, henna too shares this beautiful impermanence.
As the henna artist, the act allows a form of meditation that is very akin to the mindfulness that I have found through Yoga. My clients too express this same state of peacefulness along with relaxation and connectedness during and after the soothing application process. The henna I use is infused with essential oils such as lavender and eucalyptus and has the International Certification for Natural Henna Arts. It is free of toxins, artificial dyes, and teratogens, which are compounds that could potentially be harmful to an expectant mother. I have been hired for weddings, bachelorette parties, baby showers, individual appointments, grand openings, and kidâ€™s parties. You may have seen my work at some recent events such as Yoga Fest or the Journey at the W Hotel. If curious about Henna, I would love to share this experience with you for any of your upcoming events, teacher trainings, celebrations, or just individual appointments! Treat yourself! Love and Light, Melody Melody Tunks is a certified 200-hour Yoga Instructor under Mark Maldonado of West Palm Beach. A South Florida native, she has practiced yoga for over eight years. Melody teaches several classes at the Bombay Room, ranging from beginners, Yin, Hatha to Advanced Vinyasa. She makes her own henna paste and only uses organic 100% all natural henna plant based powder. You can find out more information and ways to connect with Melody by going to www.mehndibymelody.com
THE YOGA CHRONICLES
TRAVEL • RETREATS BY MICHELLE TAMBLYN
YOGA AND TRAUMA A PERSONAL STORY
rauma is the Greek word for “wound” originally only referring to a physical wound, it may now also refer to emotional wounds. Post-traumatic stress disorder, or PTSD, is the psychological reaction to emotional trauma. In recent years, yoga and meditation have been shown to reduce PTSD symptoms and be beneficial as an adjunct to other trauma recovery therapies. Most experts agree that the effects of trauma live in the body. Yoga can help release trauma and establish new patterns of movement and behavior. Some common effects of trauma are feeling disconnected from the body, and not being able to be present in the moment. Yoga brings an awareness to the breath and to the sensations in the body which begins to build a new sense of connection to the Self. The first symptom of PTSD is to be in a state of hyperarousal. The sympathetic nervous system is activated and the body is always in a fight or flight mode. Certain types of yoga, such as Restorative, activate the parasympathetic nervous system and create an environment which promotes letting go and deep relaxation. In meditation, focusing on your heart center and paying attention to the sensations and emotions that arise from your chest can help you to have compassion. Deep breathing calms the mind and increases the ability to focus. The brain releases a calming neurotransmitter to create a relaxation response in the body. One of my favorite meditations is of breathing in and out of your heart. Do this practice every day and you will begin to build and strengthen new neural circuits of compassion. Consistency is key to create new neural pathways. When you notice yourself going back to
your old thought patterns simply stop and redirect to the new path you are creating. I was inspired to learn more about yoga and how it can benefit people who have experienced trauma, when I unexpectedly had my own life threatening situation. I was at home and in my bedroom with headphones on. I did not hear anyone knocking at the front door. The police had entered my home and were pounding on my bedroom door. My first thought was that it was my teenage stepchildren. I was completely unprepared for the three police officers shouting at me with guns pointed at my head when I opened the door. After I had gotten down on the floor, they physically dragged me out of the room by my arms and hair. They were struggling to put handcuffs on me while shouting questions and berating me. As it turned out, they were looking for my stepdaughter. Unfortunately, the trauma had already occurred. Post-traumatic reactions are caused by the leftover undischarged energy that was produced at the time of the event. If this high state of aroused energy is prevented from being released, it remains trapped in a loop. The body will continue to repeat this chronic tension pattern as a mechanism of protection and defense. The body goes into a protective guarding reflex to keep it safe which contracts the muscles and the fascia interfering with natural movements and rhythms. After the energy is released, the body gradually returns to a state of rest and recuperation. A yoga and meditation practice can assist with overcoming trauma. It is best to find a teacher with specialized training to work with. You can create a new way to experience life. It is never too late to transform and heal.
Kaivalya Yoga School Launches Yoga Retreats for the New Year Kaivalya Yoga School situated in the yoga capital of the world, Rishikesh, is excited to announce the launch of the new Yoga Retreat Programs for the year 2017, with the direction of the accomplished yoga educators, you will take in the yoga rehearses important to benefit as much as possible from your unwinding background. Kaivalya Yoga School believes retreats are the perfect approach to revive while getting a charge out of agreeable, roomy and ventilated convenience, delish and ayurvedic veggie lover suppers and Indian tea, characteristic Ayurvedic back rubs, and massages. These retreats will help you in reflecting and contemplating on various life issues while overlooking along the tranquil streams diverting into the Ganges. Transform your life with Hatha Yoga practices and take a dip into salvation in the spiritual capital of India, Kaivalya yoga school is known for its authentic and traditional ways of imparting yoga knowledge. The one and two yoga retreats are designed in such a way that once can kick start the new adventures in the new years by getting refreshed and reenergized in a small period of time. For more info www.kaivalyayogaschool.com
The Eight Limb Path to live your life as a yogi… by Leslie Glickman
he Eight Limb Path laid out by Patanjali for yoga is not only a way of discovering this magical and ancient practice, but also a way of living consciously. This is a lifelong process and must be taken in baby steps. Come on this journey with me one teaching at a time in each issue of Today’s Yoga Magazine and discover the simple yet profound insights to living your yoga. Are you really practicing yoga on and off the mat?
The first step in this Eight Limbed Path is called the yamas: They are broken into 5 distinct teachings and I discussed the first one in the last issue, it was Ahims . . . “doing the least amount of harm”. Living more consciously as a yogi is not easy. Our next step on the path is Satya. Satya literally means “truthfulness”. I can understand how this would be an important concept to learn as a yogi. Of course, we want to be in our truth, but what does that really mean? Can we really live our lives in the truth? I believe that we need to go back to the discussion about Ahimsa. This concept of “the least amount of harm to ourselves and others”, when applied to the truth will give us a deeper understanding of satya. The conversation about the truth is bigger than just our choice of words spoken to others. We also need to consider the conversations we are having with ourselves daily.
We all face huge challenges filtering out the truth from the stories in our lives. What kind of stories have you bought into? What stories have you told? We live in a culture of “white lies”, so what are we to do? It is hard to use the truth without negative consequences. So how do we come to understand satya and use it in a productive way? I believe that it starts with consciousness. Our yoga practice is asking us to pay attention to our thoughts, words, and deeds. To really understand the work of satya you must apply it to everything, every day! It will free you from the stories that have held you back from being the best version of yourself and it will steer you in the direction that your life is meant to take. The truth is, satya will lead you to your dharma, (your purpose) and keep you on track. The work is not easy, but once again my friends, it is well worth it. Let’s just take it one day at a time with patience as this new way of thinking and communicating develops. This month’s challenge is to take a look at the choices you make every day. How often do you feel challenged by the truth? Do you consider the feelings of others in your communication? What words do you choose to speak? Finally the hardest one, what are you thinking about yourself and others? This simple concept can become deeply profound work. This is a big step to really being a yogi! Take this month and go to work. Apply it on and off the mat and then please share your experience with me. Feel free to e-mail me your response at firstname.lastname@example.org.
Benefits of a Consistent Yoga Practice
o your wife, friend or uncle’s cousin’s roommate found a way to get you into a yoga class. You swore this day would never come. But despite your protest, you now find yourself face to face with incense, symbols on the walls, chanting and lots of stretching. Despite your initial kicking and screaming, you might begin to feel something unexpected. You actually begin to feel good. The mind begins to quiet, the breath becomes easier and nagging pains release. Congratulations, you’re experiencing what millions of others who became addicted to yoga encounter on a daily basis. The Benefits of Yoga! Below are seven of the many benefits you’ll receive from a consistent yoga practice.
1. Focus. Yoga, much like forms of meditation, encourages you to focus on the present moment. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice yoga/meditation are less distracted by their thoughts. 2. Lung Capacity: Just Breathe. Yoga’s emphasis on posture and deep, lengthened breaths improves lung capacity, efficiency, and overall airflow, which can reduce the severity of asthmatic attacks and other breathing issues.
3.Core strength: With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. 4. Back pain: Alignment and body aware-
ness during yoga practice has been shown to reduce numerous types of acute and chronic back pain, including scoliosis, sciatica, and herniated discs.
5. Sexuality: Hey Stud! Yoga can improve your sexuality through better control, more relaxation, and more self-confidence.
MESSAGES FROM METATRON December 2016 Monthly Forecast
from Archangel Metatron channeled through Nicole Bowdler
rchangel Metatron here: For you have gained access into the deeper parts of your collective and have transmuted the darker aspects. You required these aspects to learn and realize how far you have come as a nation. One nation, one people, one community under the stars! As Beings of Light, you will go through an auspicious change this month. You will feel more compassion than you ever thought possible and strength that comes in from your root all the way to your crown. These vibrations will unlock the doorways to peace on Earth. Your forgiveness and understanding will give way to new paradigms here. Your energetics and proper alignment with them will produce more fruit than a whole year’s worth of work. Every single person knows in their heart exactly who they are and what their contribution will be to Mother Earth. It is time to anchor in that change! If you have been meaning to look for other employment, a new relationship or move, now is the time to do it. Change increases your vibration and brings new pathways to your energy centers. Some of you will be asked to become leaders in your community and put your talents out into the universal sphere, go for it! Every Archangel makes their energy available to you. If your current reality needs a shift in perspective or help, just ask. We will come to you immediately. More changes unto the collective with Divine Masculine and Divine Feminine completely merging by the end of the month.
This means recalibration in relationships, specifically in those power struggles of one sex over another. Allow recalibration of the energies within you first. Are there places within that still need balance in accordance with these aspects? Do you allow the Divinity of you to stream forth or do you stifle your growth with the idea of how you should be? All aspects of the self are up to see this month. Enjoy every one of them. You are an abundant being existing upon the earth plane for divine communication within and around you. Remember that and all will be well. Be easy, embrace the change and watch the world respond! With love, Nicole and Metatron Nicole Bowdler is a yogini, stargazer and physical medium for Archangel Metatron. He activated her path as a physical medium and helped her attune to multi-dimensional reality. The Angelic mission here on Earth is to help humanity remember their Divine Self. The divine remembrance of humanity is love, unity, and abundance for all of creation. For private sessions with Metatron, go to www. MetatronAngel.com
6. Depression and anxiety: It is said by some, the negative feelings that you may be repressing are brought to the surface during some yoga postures. When this occurs, the negative energy is no longer stuck within you, but released through the posture. Regularly releasing this negativity leads to a reduction of depression and anxiety. 7.Calmness: Ahh Namaste indeed! Concen-
trating so intently on what your body is doing has the effect of bringing calmness. Yoga can be sneaky, introducing you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which helps calm the mind and reduce stress.
ON THE HORIZON free flow of the energy in your body as Nice guides you through yoga poses with the intention of allowing you to explore at your own pace. $15 – $65
DECEMBER december 2 Yoga, Art, Movement Exhale Miami - South Beach 10:00 AM – 1:00 PM 1601 Collins Avenue in Miami Beach Things are getting artsyat exhale for our 3rd annual Yoga, Art, and Movement celebration. Join us for a complimentary yoga class with Julie Wiesman set to a live DJ! After class enjoy sips + snacks, mini spa therapies, and a live body painting installation by Chris Patraw. Free december 3 South Florida VegFest Noon – 6:00 PM War Memorial Auditorium 800 NE 8th St, in Fort Lauderdale Vegfest is a celebration of the health, environmental, and animal welfare benefits of a plant-based lifestyle, there will be vegan food to sample and purchase, engaging speakers, exciting performers, and members from the local vegan community to answer questions and showcase what inspires them. For more info visit http:// southfloridavegfest.com december 3 YogArt Basel Saturday Morning Session 10:00 AM – 12:00 PM Take a Breather During Basel with us at The Sacred Space, 105 Northeast 24th Street in Miami. Join us for a unique yoga practice and leave the hustle and bustle of Art Basel weekend behind. Class is led by Miami’s own Dawn B with musical performances by DJ Drez and Marti Nikko. A portion of the proceeds generated from YogArt ticket sales go to support local Design District MiamiDade Magnet High School, DASH. december 3 Free Clinic - Practicing Imperfection with Lydia Merl @ Yoga Journey Studio, 1950 Glades Road, Boca Raton in the Wyndam Hotel (5th floor). 4-5 pm A workshop designed to free your practice. With blindfolds on, we will look inward to see how striving for perfection masks our fears and keeps us separate. Moving through the practice with blindfolds on will expose our vulnerability and force us to make compromises. We will move slowly in a safe and grounded flow. The sequence will open you up. The music will move you. The experience of being blindfolded will shed light on the hidden ways you may be using your yoga to exacerbate imbalance rather than bringing more balance into your life. The workshop
will include a short discussion, a slow deliberate flow and meditation. For yogis, perfectionists and adventurous souls! www.yogajourney.com december 4 Silent Day Retreat 12:30 PM – 6:30 PM Sabeena Yoga, 7101 W Commercial Blvd, Ste 4B in Fort Lauderdale Join us for a Day of Mindfulness... Disconnect from the daily routine and dedicate some time to selfcare. Activities include mindfulness awareness practices, mindful movement, meditation... and an extended period of noble silence English on Nov 20. Spanish on Dec 4. Must register to attend. Suggested Donation $15. Contact ahameducaton@ gmail.com for more details december 4 Meditation on the Beach by Chopra Center Certified Instruction 7:00 AM – 8:00 AM Beachfront, 720 Briny Ave. Pompano Beach. ALL are welcome. You WILL be able to meditate, even if you do not currently have a practice. Free december 5 Laughing Yoga 7:30 PM – 8:30 PM Hibiscus Island, Chakrasamvara Center 369 N Hibiscus Dr. Miami Beach Laughter REMINDER! Happy Monday! :) Are you laughing enough? If not, come to my Myofascial release & Laughing Yoga class and let your inner child play.m Donation december 3, 10, 17, 24, 31 Yoga in the Park with Leslie Glickman. Every Saturday at Sanborn Square Park, Federal Hwy, Downtown Boca Raton 9 - 10 am. Free Weekly Community Yoga Event. december 6 Beach Yoga with Brittany 7:00 AM – 7:35 AM 6990 North Ocean Boulevard in Boynton Beach. Begin your Tuesday’s with Brittany at Boynton Beach’s beautiful Ocean Inlet Beach for a 35 minute Awakening Yoga Flow. All ages and stages welcome! All you need is an open mind and a beach towel! $5 Love Offering suggested. december 6 Nice Yoga Holistic Organic Wellness 9:30 AM – 11:00 AM 3200 North Federal Highway #124 in Boca Raton GENTLE, ORGANIC YOGA WITH NICE POLIDO - Experience in this class the
december 7 Live it Up - Wellness Wednesday 7:00 PM – 8:00 PM Hosted In Egret Landing - Jupiter Private Residence Presented by: Melissa Skarzynski ~ Success Coach April Naduea Anderson ~ Pharmacist and Lifestyle Coach Maribel Bleeker ~ Health & Fitness Expert RSVP - Call/Text - Melissa 201-705-8537 Learn about Nutritional Cleansing from 3 passionate people along with special guest speakers that lives have been transformed and desire to share this gift with you! FREE
december 10 The Case for Vegan with Philip Nicozisis 2:00 PM – 4:30 PM EST Om Yoga & Wellness 410 Northwood Road, West Palm Beach Join Philip Nicozisis and learn what to expect when you’re going vegan and more importantly the why. december 10 HIIT, Yoga & Meditation in the Park 9:00 AM – 10:00 AM Margaret Pace Park 2000 N Bayshore Dr in Miami Combining 3 evidence-based Stress Relief and mood boosting strategies: Aerobic exercise, Yoga & Meditation. Leaving you feeling calm, refreshed, happy & zen-ed out. This event will bring a HIIT (high intensity interval training) workout followed by yoga and mindful meditation. $10
december 9 ‘Healthy Holiday Bazaar’ 5-8pm Free and open to the public with healthy food, clothing and accessory vendors from the East Coast of Florida. Herbal infused drinks will be served and created by 21drops! For more information, please check out 21 Drops on FaceBook, MeetUp or contact Vanessa@21drops.com. Make shopping fun and support companies with a conscience. 877-673-7677 290 SE 6th Ave Suite #4 in Delray Beach
december 11 Family Yoga 4:30 PM – 6:00 PM Ayama Yoga & Healing Arts Center 2250 Northeast 163rd Street Suite 3 C in North Miami Beach Join Ayama’s kids yoga teacher, Julie Halpern, for a fun, family yoga event. Connect with your kiddos using breath and balance. An ommmmazing bonding experience will be shared by all! Adults and kids ages 3 and up are welcome. $15 – $55
december 10 Hot Yogi Fest Out West 9:00 AM – 4:00 PM Weston Regional Park, 20200 Saddle Club Road in Weston. A day of health, wellness, family fun and YOGA. Created and sponsored by Yoga Factory & Fitness. For more information or to become a vendor, call 954-370-6869 or visit www.yogafactoryfitness.com
december 16 Raw JUCE & Yoga Journey Studio team up to present Raw Yoga on the Third Friday of the month at Raw JUCE East Federal Hwy, Boca Raton on the rooftop 6-8 pm with Courtney Mitchell and DJ Sal Vecchio... a new twist on HAPPY HOUR... on the Roof Top of raw JUCE East. Just another way for us to connect as a community!!! Class begins
ON THE HORIZON december 22 Prepping for the Holidays with Unique Gifts - 21 Drops 290 SE 6th Avenue in Delray Beach. 11:00am - 2:00pm Learn how essential oils can help you be more in the present moment this holiday season. Shop natural gifts that wil deliver powerful solutions to everyone on your gift list. Events@21Drops.com
at 6:00 pm and will be followed by fresh JUCE and light bites. Come and hang out with old friends or make new ones. december 18 SUP Yoga Class 9:00 AM – 10:30 AM EST BG Oleta River Outdoor Center 3400 NE 163rd St in North Miami Beach “Come enjoy the beautiful combination of nature, relaxation and exercise $30 december 22 EAUmmm at EAU Spa with Mary-Ann Morgan 7:00 PM – 10:15 PM EST Eau Palm Beach Resort and Spa 100 South Ocean Boulevard in Manalapan. Yoga Social Night featuring Mary Ann Morgan-Fried owner of for an all-levels Vinaysa Yoga Flow $40
Ongoing in December Sundays Sisters In Sobriety: Yoga, Meditation, and a meeting @ Iyengar Yoga Center of the Palm Beaches. 601N. Congress Ave. #426 Delray Beach. 4:30 – 5:45. All A’s welcome. Donation class. 561-699-4811
JANUARY january 1 Something BIG 2017 with Leslie Glickman - 10:00am Now we begin...“The Biggest Free Outdoor Public Yoga Class South Florida Has Ever Seen” is coming back to the Mizner Park Amphitheater on New Years Day 2017.All Levels, All Ages, All Welcome. Join Leslie Glickman, DJ Drez and The Yoga Journey Team, along with friends, family, loved ones and other like-minded people in creating something truly special, SOMETHING BIG. What an incredible way to start the New Year…set your intentions and feel the vibration of
over 1500 people practicing together! *Check in begins at 10:00 am *Yoga with Leslie and DJ Drez begins at 11:00 am *Great yoga products and gifts for you in our Marketplace *Pre-Register NOW to avoid lines the morning of the event. This is Yoga Journey’s way of giving back and celebrating our vibrant yoga community! This Free Event Fills Up Fast - Please Pre-Register To Reserve Your Space!!! www.somethingbig2017.com january 5 Bhagavad Gita Study: @ Iyengar Yoga Center of the Palm Beaches. Thursday, Course starts January 5th for 4 weeks. Donation. 561-699-4811 january 7 Free Yoga On The Rooftop At The Mayfair Hotel & Spa 8:00 AM – 9:00 AM Mayfair Hotel & Spa, 3000 Florida Avenue in Miami. These weekly yoga classes offer a stress-free and scenic outdoor atmosphere by beautiful Biscayne Bay that participants of all ages can experience. Free january 10 Free Your Feminine January 10, 2017 7:00 PM – 9:00 PM $25 Defy Gravity Yoga Studio 5821 N Federal Highway in Boca Raton This two-hour class for women allows you to step into your feminine flow and discover or rediscover your inner sexy in a safe and nurturing environment.
january 10 2017 Mindfulness Based Stress Reduction (MBSR) with Free Orientation 6:00 PM – 8:30 PM Sabeena Yoga, 7101 W Commercial Blvd, Ste 4B in Fort Lauderdale MBSR is an experiential program based on the practice of mindfulness. Mindfulness is “ the awareness that arises from paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.” $0 – $495 january 21 - 22 Ladybug Yoga Children’s Teacher Training YACEP- American Yoga, 1645 SE 3rd Ct Deerfield Beach. Our 10 hour, 2 day training is a dynamic, interactive and fun training program geared towards anyone seeking to or currently working with children. Saturday, 12:30pm-5:30pm, Sunday, 12:30pm5:30pm For more Information & to Register: Call: 754-244-5596 Email: email@example.com Send listings to us at: firstname.lastname@example.org
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Let us introduce you to our passionate readership and you'll be jumping for joy too!! email@example.com • 844-600-YOGA december 2016
BY CARY BAYER
ENLIGHTENMENT: DEFINING THE INEFFABLE
coaching client of mine happened to be speaking about The Secret in session the other day, and mentioned that the video helped her become enlightened. That expression inspired me to write about Enlightenment. The term, as I’m going to speak about it in this column, is much more than the Enlightenment that the great French philosophers Rousseau and Voltaire wrote about in the so-called Age of Enlightenment that helped create the idealism and egalitarianism that led to the writing of the Declaration of Independence and the U.S. Constitution. These two documents helped inspire a more enlightened way of looking at government throughout the world for decades and centuries to come. They still do. The Enlightenment I’m going to speak about in this column is also more than the understanding of the Law of Attraction and Creative Thought that’s become so popular with the best-selling book and video, The Secret. It’s also more than the understanding of New Age principles. It’s the realization of living truths that were recorded more than 40 centuries ago. The Enlightenment I’m going to speak about in this column is more than the Cosmic Consciousness flashes depicted in the revolutionary book, Cosmic Consciousness, written slightly over a century ago by the Canadian psychiatrist R.M. Bucke. In this seminal classic, a desert island read for me if I was limited to even just a handful of books, the Walt Whitman biographer voluminously revered the mystical glimpses of great seers, sages, philosophers, poets and the like throughout history.
The book is so important in the history of consciousness because the spiritual experiences that it celebrates are given greater importance than the ritual performance that takes place a couple of hours every weekend in America. As important as all these different versions of Enlightenment are, Enlightenment is much, much more. It’s only fitting in this age of 24/7 that Enlightenment becomes widely known as the all-time 24/7 state that it is, rather than an occasional glimpse or fleeting experience that it isn’t. You may visit Paris as a tourist for a vacation: a Parisian on the other hand, is French. And so it is with Enlightenment: a perpetual condition of transformed consciousness as much as it is of purified physiology. Because it takes the transformation of the nervous system to consciously reflect for all times—all the time— the timelessness of the Transcendent that’s your essential nature, the ground of your inner Being, your true higher Self. Meditation is a marvelous method for awakening this state that doesn’t go away. That’s because it gives regular glimpses of this Samadhi, this Transcendental Consciousness—and then it goes away. But the regular alternation of this glimpse into the fourth state of consciousness with the ever-changing three states of waking, dreaming and sleeping, in time, creates a fifth state of consciousness that never goes away whether you’re filling out tax forms, having some Dali-like surrealistic dream, or are in deep sleep, the light of your inner Self is always lit. Maybe that’s why the term Enlightenment is truly appropriate.
is important to expect â€œItnothing, to take every experience, including the negative ones, as merely steps on the path, and to proceed.â€?