HELEN
WANG Creating Jewelry to Nourish
Yoga • Movement • Health • Wellness • Lifestyle • Travel MNYOGALIFE.COM
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FALL + WINTER OCTOBER 2023
NOURISH
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FALL + WINTER | OCTOBER 2023 VOLUME II | ISSUE II MN YOGA + LIFE® PUBLISHER Faces of TBI, LLC EDITOR-IN-CHIEF Amy Zellmer EDITORIAL ASSISTANT Kristen Brown CONTENT EDITOR Ian Hebiesen COPY EDITOR Lynn Garthwaite CREATIVE DIRECTOR Heide Woodworth DIRECTOR OF PARTNERSHIPS Mary McCallum CONTRIBUTORS Megan Adams, Indu Arora, Tanya Boigenzahn, Kristen Brown, Christine Conti, Joleen Emery, Meghan Foley, Meghan Hatalla, Alina Hornfeldt, Kami Kessel, Reeve Klatt, Nicole Lovald, Allison Miller, Ted Roseen, Cheri Dostal Ryba, Stephanie Schwartz, Jillian Simpson, Kamie Slegers, Kelly Smith, Tracy Vacura, Danielle Venticinque, Nicole Warner, Laura Willenbring, Amy Zellmer
AMBASSADORS Heather Beier, Monica Delius, Paula Keck, Amy Kenow, Mary McCallum, Dr. Jillian Simpson, Kamie Slegers, Nicole Warner, Danielle Venticinque, Zara Zanussi
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1112 Highway 55, Suite 103, Hastings, MN 55033 2023 MN YOGA + Life Magazine. All rights reserved. No portion may be duplicated in whole or in part without the written consent of its publishers. Every effort has been made to ensure the accuracy of the information contained in the publication. The publisher assumes no responsibility for accuracy of information or omissions from the material provided. Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine. Things stated, printed, or posted on our sites or made available by us are not intended to be, and must not be taken to be, the practice of medical care or the provision of healthcare treatment, instructions, diagnosis, prognosis, or advice. This magazine may contain affiliate links. ©2023 Faces of TBI, LLC
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MNYOGALIFE.COM
FROM THE EDITOR
"With the magazine running full steam ahead, we hope you feel connected to your community and take advantage of the many wonderful studios and businesses Minnesota offers."
"This past April we held our first ever MN YOGA Conference, and it was a smashing success!"
the fall and winter seasons. With the magazine running full steam ahead, we hope you feel connected to your community and take advantage of the many wonderful studios and businesses Minnesota offers. Keep your eye on our events calendar at mnyogalife.com – and support our annual partners who help us keep this magazine as a free resource. This past April we held our first ever MN YOGA Conference, and it was a smashing success! With over 150 amazing humans coming together over a love of yoga and wellness, it was truly special. Please be sure to mark your calendars for April 20-21, 2024 for our next one, which will be even bigger and better! As we kick off the fall season here at MN YOGA + Life, we hope you will join us for our Fall Self-Care Retreat on October 7th in Rosemount. A day full of intentional self-care, this retreat will provide movement, stillness, and nourishment for your soul. +
I
must admit, fall is my favorite season. The air turns crisp as the leaves change colors, and you can smell autumn in the air. Fall brings me my own personal nourishment, helping me recharge and prepare for the long, cold winter ahead. I often find myself day-dreaming of fall in the heat of summer, already planning out my trips to explore the colorful country we live in. For me, fall is like a warm embrace you don’t want to let go. I am grateful to live in a part of the country that experiences all of the seasons with such gusto — Mother Nature does not hold back in Minnesota! In this issue you will find a variety of ways to stay nourished during
MNYOGALIFE.COM
AMY ZELLMER (SHE/HER)
publisher + editor-in-chief hello@mnyogalife.com www.mnyogalife.com
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CONTENTS
CONTENTS SPOTLIGHT
12 MUDDY WATERS
HEALTH + WELLNESS 40 HEALTHY SLEEP HYGIENE
42 AYURVEDIC SOUL FOOD
Nourishment is More Than What We Eat
44 MEANINGFUL
Heather Beier
CONNECTION
14 HOLISTIC HEALING at NE Wellness
in the Midst of Loneliness
18 YOGA MELROSE
46 AYURVEDA OF
20 MASTEL'S
HEALTH FOODS
22 SEVA: KARUNA
Nonprofit Highlight
72 YOGA + MOVEMENT 26 BALANCE
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THE SEASONS
in a Woman's Body
54 NOURISHMENT
30 DYNAMIC
55 NOURISHING
MEDITATIONS
Creating Jewelry to Nourish
50 HONORING
28 CHAIR-BASED YOGA
32 GUIDED
24 HELEN WANG
RESILIENCE
52 PRESSURE POINTS
CONSENT CULTURE
ON THE COVER
48 BALANCED
VATA DOSHA
to Nourish Youself
24
THE MIND
for the Mind
THE SPIRIT
Beating the Winter Blues
56 3 SELF-CARE RECIPES
34 NOURISH
for Everyday Nourishment
with Stillness
58 WHAT WANTS TO
YOUR SPIRIT
36 WHAT IS ASANA? 38 YOGA OF RUNNING 39 3 BREATH
TECHNIQUES
for Winter Solstice
BE NOURISHED?
60 NOURISHMENT Begins with NO
61 FUNCTIONAL
HEALTH UNLIMITED Advertorial
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CONTENTS
TRAVEL
84 EVERGLADES
NATIONAL PARK
Shark Valley Tram Tour
86 NATCHEZ TRACE
18 LIFESTYLE
62 EDITOR'S PICKS 64 BODY, MIND, AND SPIRIT
with Green Aventurine
66 CHYAWANPRASH A rejuvenating Ayurvedic Elixir
68 ESSENTIAL OIL 101 for Pets
70 SURVIVAL OF
THE MERRIEST Battling the Holiday Blues
72 MEDITATION Through Art
74 ORGANIC INDIA
PARKWAY
87 TRAVEL GEAR 76 MUST-HAVES for Fall + Winter
77 HACK YOUR
NERVOUS SYSTEM Card Deck Review
78 HOME YOGA PRACTICE
Book Excerpt
80 CHAIR YOGA
POCKET GUIDE Book Review
81 ANTIRACIST
CONVERSATIONS Book Review
82 THE LUMINOUS SELF Book Review
83 WHAT WE'RE READING
40 EVENTS + PARTNERS 88 MARKETPLACE 90 EVENTS THIS SEASON October 2023 March 2024
92 DIRECTORY
MN YOGA + Life Annual Partners
94 LOVEYOURBRAIN Adam Pearce Named CNN Hero
64 MNYOGALIFE.COM
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CONTRIBUTORS
MEGAN ADAMS (SHE/HER) The founder of Ignite Joy Life-Coaching, Megan Adams is a certified Health, Life, and Transformational Coach trained in High Performance Habits. Megan’s passion empowers women to choose a life they love. No more “going through the motions” or being driven by “shoulds” when a world of possibilities waits to be explored! With curiosity, intention, and a splash of fun Megan helps you explore what your heart yearns for - and then helps you get to work honoring that vision by nurturing your body, mind, and spirit. PODCAST!
INDU ARORA (SHE/HER) Indu Arora considers herself a student for a lifetime. As a yoga and ayurveda teacher, she shared her experiences for the last two decades across more than 50 cities worldwide. Her unique gift is making yoga and ayurveda a practice, equally useful for a beginner or a sincere seeker who made yoga a lifelong journey. She is the author of Mudra: The Sacred Secret (2015), Yoga: Ancient Heritage, Tomorrow’s Vision (2005, 2019), and SOMA: 100 Heritage Recipes for Self-Care (e-book, 2020, expanded hard copy, 2022). She lives in Minneapolis with her spouse.
TANYA BOIGENZAHN (SHE/HER) Tanya Boigenzahn, PODCAST! C-IAYT, ERYT500, AYS, is a long-time yogini dedicated to sharing the teachings with clarity, humor, and integrity. She’s the founder/ director of Devanadi Yoga, as well as Thai Yoga Bodywork, LLC. As a Certified Ayurvedic Yoga Therapist, Reiki Master, and Thai Yoga Bodywork Therapist, she weaves these healing arts together in her work. With a love of travel, she guides a variety of yoga and wellness retreats around the world, as well as close to home.
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CONTRIBUTORS KRISTEN BROWN (SHE/HER) Kristen Brown, CSP, is a bestselling author, keynote speaker, and energy hacker who charges up her clients by syncing up their body/mind/spirit for work and life growth.
CHRISTINE CONTI (SHE/HER) Christine Conti, M. ED., is an international awardwinning fitness educator, chronic disease wellness specialist and consultant. A best-selling author, keynote speaker, and creator of ten medical and fitness courses, she founded Conti Fitness and Wellness and Reinventing the Woman LLC. Her personal battle with chronic illness led to her ongoing research to prevent and reduce symptoms of disease through exercise, nutrition, and lifestyle choices. Christine has since run over 50 marathons and completed 3 IRONMAN and 100-mile races. She believes ANYTHING IS POSSIBLE.
JOLEEN EMERY (SHE/HER) Joleen Emery and her husband Darin Warling own Big Raven Yoga, manufacturers of artistic, luxurious, and customizable yoga mats. They also run Big Raven Farm, an art & yoga retreat center in Spring Grove, MN. You can find Joleen on all social channels @Joleenemery. Most of the book folding tutorials mentioned can be found on TikTok. PODCAST!
MEGHAN FOLEY (SHE/HER) Meghan Foley is an aurvedic yoga therapist, yoga teacher, yin teacher trainer, and ayurvedic health counselor, based in Minneapolis, Minnesota. With extensive training in functional movement, pelvic floor yoga therapy, and ancient ayurvedic healing practices, Meghan brings a holistic perspective to her work and believes that one-size-fits none, and that there are as many pathways to healing as there are humans. PODCAST!
MEGHAN HATALLA (SHE/HER) Meghan Hatalla is a body-positive Minnesota yoga instructor and life design writer.
ALINA HORNFELDT (SHE/HER) Alina Hornfeldt is a co-owner of Mastel's Health Foods in Saint Paul. Since 1968, Mastel’s has been a locally-owned health food store offering a wide selection of supplements, organic snacks, books, home items, functional beverages, THC options, and personal care products. Known for expert knowledge and superior customer service, the store is dedicated to helping customers make informed decisions about their health and wellness.
MNYOGALIFE.COM
CONTRIBUTORS
ALLISON MILLER (SHE/HER)
KAMI KESSEL (SHE/HER) Kami helps people heal from trauma as a certified well-being coach and Level I yoga therapist. Specializing in SomaYoga, motivational interviewing, and positive psychology, Kami offers private sessions, workshops, and group classes through Tula Yoga in St. Paul. She wrote several books about nature and well-being, including Mindfulness Meditation for Beginners and Sleep Better Tonight. Kami created the program Body Peace Yoga® through which she helps other yoga teachers to work effectively with people healing from eating disorders and body image challenges. Stanford Medical Center featured her work with wildfire survivors in research.
REEVE KLATT (SHE/HER) Reeve Klatt is a creative living in North Minneapolis. When she's not writing, you can find Reeve playing with her cats, teaching yoga, or digging in her garden.
NICOLE LOVALD (SHE/HER) Nicole Lovald, LAMFT, E-RYT, is one of the co-owners of Spirit of the Lake Yoga and Wellness Center and is a master’s level counselor, certified life coach, master reiki healer, and registered yoga teacher.
Allison Miller offers an online virtual yoga membership (www. AllisonMiller.yoga). A yoga, mindfulness, and wellness educator, she offers accessible yoga to help you feel better in your body. Flexibility is not required – she teaches functional movements that will help you maintain range of motion, improve balance, relax, and decrease stress. Allison is hopeful she can help you realize the value of a slower, more mindful style of yoga while helping you quiet the mind and connect with your inner wisdom.
TED ROSEEN (HE/HIM) Ted (YogaTed) Roseen has taught yoga around the Twin Cities for over 20 years. He loves to teach and travel. Roseen and his partner in crime, Sharon Picasso, led retreats all over the world in the last 15 years (before it was cool). The retreats, just like his yoga, invite people to take their own journey and to give in to "play." If Roseen was a vegetable, he would be a snap pea.
CHERI DOSTAL RYBA (SHE/HER) Cheri Dostal Ryba, C-IAYT, devoted two decades to embodied transformation as a movement educator, dancer, C-IAYT yoga therapist, and now author and mother of 2. Cheri's approach weaves cyclical wisdom from nature with trauma & nervous system informed somatic practice, and integrative pelvic care. Cheri served as codirector and lead faculty of the accredited C-IAYT training AlcheMe Yoga Therapy for 7 years and mentors yoga professionals in personal embodiment and career growth. She serves women globally 1:1 and with online programs, and through her first book, Pelvic Yoga Therapy for the Whole Woman: A Professional Guide.
HAVE STORY IDEAS FOR FUTURE ISSUES? Our Call for Content goes out approx OCT 1 + APRIL 1 Be sure you’re on our email list + follow us on IG to be the first to know!
STEPHANIE SCHWARTZ (SHE/HER) Midwife-turned-author, Stephanie Schwartz seems to swim seamlessly through cultures, religions, superstitions, raw fear, and ecstasy to the first breath of a new baby. She knows how birth works and invites her readers to join her, taking us on a tour to the innermost workings of another world. After writing three books on birth and midwifery, she retired. Then, during the Pandemic, she produced a series of four Amish romance novels, many of the stories based on her own faith and experiences.
DR. JILLIAN SIMPSON (SHE/HER) Dr. Jillian Simpson, PsyD, E-RYT 500, is a feminist psychologist, coach, yoga teacher, and professional troublemaker. She earned a doctorate in Counseling Psychology from University of St. Thomas in Minnesota and possesses over 20 years of clinical mental health experience helping a different range of humans rise above all manner of trauma, tragedy, and suffering. Her superpower is seeing human potential and she is passionate about co-creating spaces of belonging where humans feel safe to show up real. She founded Velveteen Alchemy, a feminist psychology yoga coaching practice aimed at wholeness embodiment, internalized oppression eradication, and support reclaiming our wild. Continued …
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