MN Yoga + Life Magazine | Spring-Summer 2016

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publisher

MN Yoga + Life Magazine & Yoga + Life Magazines

founder and editor - in - chief Jennifer Derham

creative director Sami Lea Lipman

copy editor Randy Grubba

contributors

Gracia Gimse McKinley, Matthew Portwood, Jenni Floring, Elias Bazakos, Shannon Steffens, Teresa Neuhaus, Karen Trudeau, Kamie Slegers Nicholls, Kay Alton, Michelle Kalina, Senia Tuominen, Eric Redlinger, Koreen Valdovinos, Jennifer Derham, Jan Johnson, Stacy Johnson, Lisa Dier, Nicole Christianson, Tim Trainor, Mariah Jere, Colleen Quiram, Anna Roth, Jessica Weihle, Jennifer Wittes, Nikki Peters Barrett, and Marica Appel

regional sales

Jennifer Derham, Michelle Kalina, Stacy Johnson, Amy Kenow

national sales

Juli Rathke and Jennifer Derham

events

Maggie Frye Interested in running our teacher trainings at your studio?

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2016 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 make to ensure the accuracy of the information contained in this 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.

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Contents Spring/Summer 2016

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PROFILES

people // teachers // cities

8.

THE TEAM Editor, contributors, and ambassadors

14. MN YOGA + LIFE COVER CONTEST

See all our runner-up photos and models 16. COFFEE. HUMOR. MANTRA.

Daily medicine for a passionate female entrepreneur 18. NAKED YOGA: EXPOSED

A conversation with Soma Be and Sunsa K

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20. SPOTLIGHT CITY

All about Rochester, MN

LIFESTYLE

fashion // products // travel // art // music

22. OFF THE MAT

How to style yoga clothing

23. FINANCIAL WELLNESS

A journey of investment

24. SOUL FLOWER CLOTHING

Our ambassador checks out the line

26. LIVIN’ LA PURA VIDA

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Eco-chic luxury at Bodhi Tree Yoga Resort

30. YOGAVILLE

Yes, it’s a real place

33. A POEM…

Mariah Jere settles in

34. MEET GOVIND DAS

An interview with the renowned kirtan artist

YOGA

asana // seva // meditation // philosophy

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36. THE REAL BENEFITS OF PRENATAL YOGA

Tune in and prepare

38. YIN YOGA

A moving meditation

www.mnyogamagazine.com

42. CONFESSIONS

A runner turned yogi...

44. YOGA IN PRISON

Healing for the wounded

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46. KARMA YOGA

North Minneapolis’ free yoga studio

48. MINDFULNESS MEDITATION

The science of why it works

49. YOGA AND EXTREMES

Where’s the common sense?

50. YOGA AND FAITH Damned if you do, damned if you don’t

HEALTH

food // therapeutics // psychology

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52. MINDFUL EATING

What does food mean to you?

54. MEDITERRANEAN PARFAIT

Not your mother’s yogurt

55. BEGINNING GARDENING

Untiedt’s Vegetable Farm shares tips

56. YOGA & EATING DISORDERS

A clinician and a survivor share perspectives

58. CANCER AND YOGA

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Looking at cancer through the lens of Ayurveda

59. FIVE TIPS

Wellness in the workplace

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61. ACUPUNCTURE & HOLISTIC MEDICINE

Healing Insight founder talks wellness

62. AROMATHERAPY

An ancient practice for health & wellness

64. THE PSYCHOLOGY OF PRANAYAMA

The heart of yoga

EVENTS local fun

65. PARTNER DIRECTORY

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Where to find us

66. CALENDAR

Upcoming events in Minnesota

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PROFILES /

People

Letter from the Editor Wellness. In my opinion, wellness is much more than the absence of illness or pathology. It is also more than the presence of physical health. To be truly well is to thrive in every sense of the word. Much like asana relates to the physical, and true yoga encompasses all, “Health is a state of body. Wellness is a state of being (J. Stanford).”

JENNIFER DERHAM, MA, EDS, 200-RYT EDITOR IN CHIEF AND FOUNDER OF MN YOGA + LIFE MAGAZINE

In our WELLNESS issue, you will find content that speaks to this idea of overarching wellness as it applies to all domains of life – body, mind, and spirit. Read about music that feeds your soul, yoga for the underserved, yogis dedicated to their communities, financial wellness, the underlying psychology of

pranayama, asana to teach us to allow, farmers who care, art in the form of the written word, mindful eating, community events, and retreats that offer much more than a vacation.

It is my hope that you will be inspired, feel the universal love that binds us as a community of seekers, and information and motivation to help you be truly well.

In love, light, and community, Jennifer Derham MA, EdS, 200 RYT Editor in Chief and Founder MN YOGA + life Magazine

EAT. DRINK. SHOP. LIVE. LOCAL.

1005 6th Street NW, Rochester, Mn 55901 www.foragerbrewer y.com 8

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Get your nice on with hundreds of yogis!

Join us for these upcoming conferences:

Thank you to our Platinum Sponsor:

3rd Annual | April 15-18, 2016 | Hyatt - Minneapolis, MN 4th Annual | April 6-9, 2017 | Hilton - Minneapolis, MN

www.minneapolisyogaconference.com www.mnyogamagazine.com

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PROFILES /

People

Contributors Anna Roth PhD RYT-500 is a holistic psychologist passionate about integrative medicine and the incorporation of yoga in mental health treatment today. She is teaching faculty at the University of Minnesota Center for Spirituality and Healing and provides clinical services as an associate at Partners in Resilience in Minneapolis.

Kamie Slegers Nicholls owns a small yoga studio in Anoka where she practices Ayurvedic Medicine and Yoga Therapy.

She has created specialized programs for lifestyle, women’s programs to find beauty and strength, cancer and wellness, and detoxification. In her spare time, Kamie runs ultra marathons and enjoys her gardens.

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Jen Wittes is a busy copywriter and magazine contributor, as well as a certified doula. Her work has appeared in Pregnancy & Newborn, skirt! and Minnesota Good Age. She is a monthly columnist and lead features writer at Minnesota Parent.

Elias P. Bazakos, M.D., Neurologist - Minneapolis Clinic of Neurology, Co-founder - Power of Two, Broga certified yoga instructor, and Emeritus FIFA Soccer Referee. Elias is a loving husband and father; assistant to spouse in teaching partner yoga, family yoga, and prenatal partner yoga. Tenacious advocate for universal well-being and an omnivore of information promoting that end.

Eric Redlinger is a Realtor for Coldwell Banker Burnet specializing in investment properties and residential home sales.

He has also helped many families rent their dream home with an option to purchase through a special program he has coined “the Rich Uncle program.” In his free time Eric enjoys fishing, skiing, and playing with his son Reese and daughter Rae.

Gracia Gimse McKinley (Swami Vidyananda) empowers seekers to attune to their inner wisdom in order to live authentic and meaningful lives. She is an ordained swami and the co-founder of MySpirit Community.

She lives in Northfield, Minnesota. www. myspiritcommunity.org

Marcia Appel, ERYT500 formerly a journalist and corporate executive, founded Green Lotus Yoga and Healing Center in 2007.

With her business partner, Merry Beth Freienmuth, they operate integrative centers in Mendota Heights and Lakeville. The company’s first licensee, Amy Dirksen, opened a Green Lotus in Eden Prairie in October 2015.

Marcia earned her 300-hour certification in Mindfulness Yoga and Meditation.

Lisa Diers, director of nutrition and yoga at The Emily Program, an eating disorder treatment program located in MN, WA, OH and PA. She developed and conducts The Emily Program body image and eating disorder sensitive yoga trainings, authored numerous articles and conducts research to better understand the science and role of yoga and nutrition in eating disorder recovery.

Karen Trudeau is a Special Education Teacher, Reading Specialist, and mom of two adult boys.

She is originally from the East Coast and loves the beach. Reiki guided her to increase her yoga practice and grow a positive mind-set.

Tim Trainor is a certified baker and corporate chef with General Mills. He is a loving father, husband, and volunteer firefighter. Tim enjoys fishing, boating, fitness, country music and yoga, of course.

Michelle Kalina relocated with her husband and two children to Minnesota

from New York in 2001.

After 7 years of running a successful retail business, Michelle sold her store to pursue her love of yoga and joined the Yoga Center of Minneapolis yoga teacher training program. She hosts various workshops and teaches throughout Rochester. As a sales representative for MN Yoga + Life Magazine, Michelle is able to combine her marketing expertise with her passion for yoga.

Copy Editor for MN Yoga Magazine, Randy Grubba is also a copywriter for Jostens and has side gigs as a trivia host with Trivia Mafia and as a wedding DJ with Instant Request Disc Jockey Entertainment.

In his free time he enjoys traveling, beachbumming and getting down to live music.

Jenni Floring is a certified Health and Nutrition coach and Registered

www.mnyogamagazine.com

Yoga Teacher who specializes in helping her clients reduce inflammation, manage their weight, increase energy, and nourish their bodies through individualized wellness plans as well as group programs and workshops.

Kay Alton’s love of yoga is infused with her 10 years of social work experience to provide an accessible and healing experience for all. Learn more about Kay through her website www. ignitechange.biz and important outreach programs at www. one-yoga.org.

Mariah Jere, mother, writer, yogi and enhancer of beauty through hair and makeup styling. Yoga is a part of her daily routine, whether it is pausing to breathe in her surroundings, getting her hands down on her mat, or being inspired by others in her community.

of Studio 925 Yoga, which brings yoga, fitness and wellness programs to the workplace, schools, sports teams and organizations. Refer us to your workplace and if booked, you receive a free month of yoga at CorePower Yoga & Spa. Learn more by contacting us at www. studio925yoga.com

Matthew Portwood is a student of the sacred mystery hidden in the mundane. He has been teaching in the Twin Cities since 1999, and is the co-director of Radiant Life Yoga.

For more info visit radiantlifeyoga.com.

Colleen Quiram is an avid vegetable and herb gardener. When not playing in the dirt at home, she plays in the dirt at work as a garden center manager for Untiedt’s Vegetable Farm.

Jessica Weihle is a certified aromatherapist, RYT-200 yoga teacher, researcher and writer. She built Hygieia Aromatics - a Minnesota company that loves nothing more than spreading health through high quality essential oils, precise blends, and detailed aromatherapy consultations.

www.mnyogamagazine.com

Nikki Peters Barrett is the creator

Nicole Christianson, 200-RYT, is a yoga instructor and owner of Live True Yoga in Saint Michael, MN. Nicole strives to create a warm, comfortable, and inspiring environment supporting each student’s search for personal growth and well-being. She believes yoga is for everybody. Nicole

resides with her husband and two sons.

Cover contest

WINNERS

Senia Mae Tuominen fell in love with holistic healing more than a decade ago. She’s now the holistic health expert on Twin Cities Live, and has regular appearances on Kare 11, WCCO, and in local publications. She spends her days doing acupuncture at Healing InSight, her sunny, aqua-infused clinic on Grand Avenue, where she and her team of practitioners specialize in treating digestive issues, chronic pain, women’s health and anti-aging. In the summer you’ll find her training for her next cycling adventure in the French Alps.

Sophie Geisenhoff is a wardrobe and interior stylist, who moonlights as a yoga instructor at DharmaCycle Yoga in her spare time. You can follow her musings and fashion advice on her website, Trends & Tribulations.

Photographer: Debra Anderson Models: Chloe LaMar and Sophie Crowell Location: Indian Mounds Park, St. Paul, MN

Sami Lea Lipman is the Creative Director for Yoga + Life Magazines and a yoga teacher in Boulder, CO. She has taught at various festivals, internationally, and on the White House lawn. Sami chronicles the journey of love and loss on her blog: grievingmybeloved. blogspot.com. Learn more about her at samileayoga.com.

Juli Rathke is the Publisher of MN Yoga + Life. She has channeled her professional career into helping others do the same with the creation of Yoga + Life Magazines. Long-time yoga teacher, magazine publisher and TV host now business mentor, retreat leader, and media inspiration. Learn more at julirathke.com.

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PROFILES /

People

Ambassadors WE ARE SO GRATEFUL FOR OUR AMBASSADORS! THEY VOLUNTEER THEIR TIME AND SHARE OUR MISSION TO MAKE YOGA AND WELLNESS MORE ACCESSIBLE TO OTHERS. THEY WRITE, PROMOTE, INSPIRE, HELP COORDINATE AND PREPARE FOR EVENTS, AND HELP WITH OTHER DUTIES AS NEEDED.

STACY JOHNSON is a wife, mother of 2, and a passionate yoga instructor. She believes yoga is a lifestyle that can change you from the inside out. She believes “Yoga practice is life practice.” Stacy also loves reading, warm weather, and being at home with her family. She teaches yoga at The Yoga Center of Minneapolis as well as Green Lotus

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

JAN JOHNSON, 500hr eRYT, is a trainer’s trainer, serving as faculty for Life Power Yoga Teacher Training, the National Exercise Trainer Association, and Jan Johnson Yoga Yin Teacher Training and certification. She feels that yoga fosters a compassionate journey of self -discovery, understanding, forgiveness, insight, and abundant love that needs to be shared…

And so she does… anywhere, anytime, anyplace....

JES ROSENBERG is a national yoga educator, a leader in the wellness community, and committed to helping students live an inspired life. Her passion for mindfulness and movement has allowed her to cultivate a uniquely blended teaching style, apps, and yoga programs for every age. Follow Jes at www.JesRosenberg.com to make namaste a part of every day.

KOREEN VALDOVINOS, co-owner of Open Minds Fusion Studio, a unique yoga and aerial studio in Minneapolis, has been a yogini for over 15 years and a teacher for 8, and has trained in many traditions of yoga.

Currently her loves are teaching DARK Yoga to live music, and teaching Buti Yoga. As a Sensual Shaman and Buti Yoga Teacher, Koreen helps women tap into their own inner, primal beat.

MAGGIE FRYE is a proud exemplar of yogis coming in all shapes and sizes. Her mission is to help people understand that yoga is more than being flexible and looking pretty in poses.

She sees yoga as a practice of allowing oneself to feel at home - body, mind, and spirit. Maggie wants to help people put selfcriticism aside, and to start loving who they are! In addition to being a wife and mom, you may find her planning meetings and events - including some for MN YOGA + life!

TERESA NEUHAUS, 500RYT, AYS is a yoga teacher and women’s lifestyle coach. Her commitment is to help and inspire others to live fully and love themselves through the power of yoga and life coaching. Teresa specializes in teaching yoga in corporate environments. She has a wanderlust spirit that loves to travel and explore places near and far. Photography grounds her and her love of yoga books knows no bounds.

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SHANNON STEFFENS, MLIS, is a Director of Customer Happiness, mother, yogi and owner of Steffens Creative. She believes that a regular yoga practice helps her maintain strength, balance, and perspective in her busy life. Shannon’s personal mantra – embrace the journey.

www.mnyogamagazine.com

Photos by Challenge Roddie

im·bue

/im’byoo/ verb to inspire, infuse or permeate

Founder, Mary Bue MacLean invites you to check out her new studio opening June 11!

YOGAKNEEZ PADS ARE A QUICK AND CONVENIENT SOLUTION TO ANY POSE THAT MIGHT BE PAINFUL. YogaKneez allow for comfort and stability of any pose without folding a towel, mat, or carrying a heavy blanket which can be cumbersome, cause more pain and interrupt your practice. YogaKneez are made of high-resilience foam, 100% washable cotton fabric with a “stop-grip” underside that will not skip or slide on your yoga mat or hot yoga towel.

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PROFILES /

People

MN YOGA + life Cover Contest YOU voted! The winning photo graces our cover. Congrats to photographer Debra Anderson. Models are Chloe LaMar and Sophie Crowell at Indian Mounds Park in St. Paul. You can find more from Debra at debraandersonphotography.zenfolio.com/.

We had so many wonderful submissions for our Cover Contest. Thank you to everyone who shared with us. Here’s a look at our finalists. All photos taken in the great state of Minnesota!

PHOTOS (CLOCKWISE FROM TOP): ANDREA KREJCI PARADIS (MODEL: SELF), STACY JOHNSON (MODEL: SELF), SARAH HRUDKA (MODEL: JEN NIFER DAVIS), RIVER SOWARDS (MODEL: TANYA BOIGENZAH N), AND SARA MANDEL KRUG (MODEL: SELF) 14

www.mnyogamagazine.com

www.mnyogamagazine.com

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PHOTOS (CLOCKWISE FROM TOP LEFT): LISA OPHOVEN (MODEL: SELF), ARIANA SKOOG (MODEL: KATIE L’ALLIER), JACKSON FAITH (MODEL: NICK BEZ), LACEY DOBOSZENSKI (MODEL: ELIZABETH CAMP), AND RAY VALENTINE (MODEL: SOPHIA LORRAINE)

JULI RATHKE Female Entrepreneur & Founder of: Yoga + Life Magazines GOYO Adventures & Retreats Teacher, Speaker, and Presenter

To be willing to create something new one must also be willing to be judged. And then you must be willing to let judgement go. No matter how good or bad it feels. – JULI RATHKE

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PROFILES /

People

COFFEE. HUMOR. MANTRA.

www.mnyogamagazine.com

We also believe in giving. We have a karma ad program that I haven’t been able to replicate anywhere

How do you juggle the vision, family, and your work?

“It is all in the practice.” as Yoda would say. Seriously though, my priority is always family first. That means things may take a little longer and I accept that and I let others know this as well. When I am working I try to choose only meaningful work. That means farming out stuff that I am no longer learning anything from (like social media or databases and newsletters). Don’t get me wrong, I rock a killer spreadsheet, but visionaries need to get out of the trenches often. This is one of my top 5 lessons when mentoring other entrepreneurs - master and move on.

How do you incorporate your yoga into making money?

For some this is quite counter intuitive and again takes practice.

VE AD

AL

RET S &

REATS

• G OY

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A

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V

OM

I started teaching yoga at a very young age. But what I didn’t know is who I would become as a teacher. I think a lot of people still struggle with this. As a teacher I packed the house (and still do) but I truly felt I deserved to be on the big

Well, I guess I am here for the lynching. Judge as you will, but I don’t think we compete with the YJ’s of the world, in fact I think we complement them. The difference between “us” and “them” IS IN FACT the people in the magazines AND the people who MAKE the magazines happen. They are not your typical “experienced” authors and editors. This industry is saturated at the top, in other words, tough to break into at the level of the “Shivas” and “Seanes” and the “YJ’s” (no dis ladies) of the world.

But there are so many amazing people doing amazing things in their communities who also deserve their voice to be heard.

I felt it my calling to bring about this opportunity for everyone including myself. There is nothing more paralyzing than climbing that mountain to the top of your platform to find few are listening.

Well, we are!

RE

S.C

What was the inspiration for Y + L?

What makes Y + L different from other yoga magazines?

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RE

Being an entrepreneur is not for the thin-skinned, and few are encouraging you telling you how amazing your ideas are. So... you truly need to believe in the power of you and the gift you have to share and then create a powerful filter to protect it from selfsabatoge and then build a team around that. That is what we have done with Y + L. Only believers allowed. The rest are likely not our customers anyway. (Well, not yet!)

In the same regard where people in this industry needed another outlet to share their voice, I have also seen the need for guidance in navigating the waters of leading and guiding retreats. How is it that a starving yoga teacher has to throw down their credit card on blind faith to fill a retreat just to get the chance to travel, wander, and grow. GOYO takes the scare out of it for many and offers marketing support, legal advice, in addition to packaged retreats for small studios around the country to take their group on an amazing adventure. If your not in the retreat business, it can be a full-time job planning one if you aren’t careful.

T

TU

There is no guarantee you will succeed but I would always bet on myself before I would bet on others. I have learned a lot about myself along the way. Go with your gut! I’ve been judged, ridiculed, I’ve failed, been ripped off, hurt, lied to, and cheated.

I knew I needed to create the niche that I was seeking. So I merged my ideas from all other aspects of my yoga, magazine, and TV ventures.

On a long road trip home a few years back, I wrote the business plan for Y + L and I set out finding the right team. Now with five markets, more in the works, and nearly 100+ ambassadors and contributors in less than 18 months, people seem to really understand where we are coming from and I am forever grateful. Give me a hellz’ya!

What is GOYO and where did it come from?

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When starting a new business, how do you know if it’s right?

else in the industry. It just feels right to give an ad for each ad sold.

E

I tend to answer questions with questions. I do laugh a lot and ask myself often, “Self... what’s the worst thing that could happen?”

Identifying the worse case scenario during adversity shifts perspectives immediately to the positive.

I also require a huge daily dose of coffee, humor, and my mantra “why not”. Most often people only see reasons why they can’t do something. This separates many from achieving what they desire in life. This intrigue is part of what keeps the fires burning for more.

stage. But what I didn’t know yet, was my message. It has taken years of practice to listen for my calling and living my life has helped me to find my story - other ventures, travel, family, and karmic connections.

GLOB

What motivates you?

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Daily medicine for a passionate female entrepreneur

We pay rent, right? We have to feed our families, right? If we all worked for free, then it would make sense.

But we don’t and we can’t. Value what you do. I have a strict “yes” filter, and if the criteria isn’t met, the answer is no. It is part of establishing your core values in you, your business, your life, and even your marriage. Mulhadhara people.

What does the word “create” mean to you?

Create to me means opening up to all possibilities while removing expectations or limitations. Whether I’m creating a layout in a magazine, preparing an interview, or a yoga flow for my class, I am open to the energy and new interpretation as it comes to me. My mind is a blank canvas, this allows for totally unique and new masterpieces each and every time.

When someone removes the hold an expectation has on them, it is only then they are able to truly tap into their creative flow. Choose to ride the wave - I have.

To learn more about Juli and her teachings, retreats, and offerings, please visit: www.yogalifemagazines.com www.goyoadventures.com www.julirathke.com

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PROFILES /

Teachers

NAKED YOGA:

When the moon is made steady, the sun can be made to rise. ­– THE GHERANDA SAMHITA

Be and Sunsa K, and Students of Naked Yoga MN

Sunsa K: I am often asked how I began to teach Naked Yoga. I never considered myself a nudist before teaching our co-ed nude classes. I had been practicing and teaching yoga for years, engulfed in the capitalism of the yoga world -- often feeling like my body was “wrong” based on how I looked stuffed into a yoga bra. I spent thousands of dollars on yoga pants, and was encouraged to sell products to students. I wanted to get closer to the true practice of yoga. I traveled to other cities to experience naked yoga. Then I met Soma Be, who was already teaching private co-ed nude classes here in the Twin Cities. His dedication to true yoga

EXPOSED A Conversation with Teachers Soma 18

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Soma Be: “Soma” refers to the “Nectar of the Moon,” in Sanskrit. “Sunsa” refers to the Sun. We like to quote from an ancient yogic text, The Geranda Samhita, “When the Moon is made steady, the Sun can be made to rise.”

Sunsa K: Just like doing the most challenging postures, like headstand (sirsasana), will never make you a better person, practicing nude also will not. But, how you approach these challenges while watching your own thoughts, can help you go inward. That’s the yoga. And that’s what we ask our students to do. Observe the layers of not only the clothing and meanings we have towards them, but to observe the layers of the mind and ego. This is how we start every class, mindfully disrobing.

When we teach naked yoga we try to cultivate a sense of unbounded awareness that the moon represents, and combine that awareness with the infinite creative energy of the sun. From a Tantric viewpoint, Shiva is seen as pure awareness as represented by the moon, and Shakti as the creative energy that brings awareness into material form. In modern times, the moon is seen as female, the sun as male. But there is a shift with what we do. We are symbolically modeling the fluidity in gender roles and the acceptance of all beings.

One of our female students described it this way: “We start every class fully dressed, then we are guided by meditation to become aware of how the clothes feel on our skin, what they represent socially, then we mindfully disrobe. This enhances the internal meditative focus. I can breathe more deeply without the restriction of clothing. My spiritual power can radiate more fully without clothes in the way. The only yoga I’ve practiced is in the nude. I can’t imagine it any other way. I’m sure at some point I’ll attend a ‘regular’ yoga class but I have a feeling I’ll be disappointed.”

reminded me that the world of yoga had room for growth. We decided to become a team. We created “SomaSunsa Naked Yoga” and started weekly classes.

So how did I begin teaching naked yoga? Years ago, I joined MN Naturists. I was an avid yoga practitioner for more than 17 years, and started teaching a nude co-ed class with the Naturists. I found myself tapping into the deeper aspects of yogic tradition. I have never had a problem being nude in front of others. I was already a nude art figure model.”

What is the attitude toward nudity among our students?

Soma Be: Our students have unique reasons for why they enjoy practicing nude. One of our male students said, “In particular, I believe that acceptance of ourselves as animals within a planetary ecosystem demands comfort with genitals, breasts, buttocks, functions, and the ways we differ from ideal body types.”

Sunsa K: The idea of being seen as an object is disturbing. Am I really considered less of an object with my clothing on? I have found that no, there is nothing I can wear that causes a person to view another as an object. My body is mine alone, but our skin and all the elements in our body are made of “star stuff.” The elements in our blood and bones have always been here, and always will be. We are one. We are so much more than our skin and clothing.

One of our female students said, “There are typically more men than women in class. We women are much harder on ourselves and more self-conscious about how our bodies look than men are. Our society imposes unhealthy expectations and value on physical appearance. I encourage you to set aside your self-doubt, and silence that critical voice in your head! Nude yoga is incredibly empowering. It puts the focus squarely where it belongs, on the inner self, and encourages the practitioner to shed her own and society’s prejudice of the physical along, with shedding her clothing.”

Sunsa K: When I first started teaching nude, I thought it would motivate me to get thinner. That never happened. Instead I feel even more comfortable in my own skin. I say yes to life (and that extra cookie), more often now, and without shame. It is a chance to OWN your body and love it.

Soma Be: I have noticed that when we are covering up certain parts of our bodies, there is always curiosity about what is behind the clothes. Our minds go to body parts, to objectification. When we take off all of our clothes then we see everything and the desire to focus on one body part falls away.

We find ourselves looking each other in the eyes, and seeing each other as fully human. It is a very healing experience to those of us who have grown up with shame towards our bodies. Yoga is essentially Tantric from my point of view—all of reality is sacred, including our bodies. Our bodies are not to be shamed or repressed, but regarded with deep respect, love, and care---as doorways to the ultimate Reality.

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When we teach naked yoga we try to cultivate a sense of unbounded awareness that the moon represents, and combine that awareness with the infinite creative energy of the sun.

What can people expect from our classes?

Sunsa K: Mindful and intelligent sequencing! We want you to feel comfortable and thus we often face away from each other, in a circle formation. The beginner’s class is very accessible and meditative. Our regular class will challenge every level, and it is a good place to start if you already have a practice. Beginner does not mean it is for beginner nudists. In fact, many of the regulars in that class are MN Naturists who are not new to social nudity, they just enjoy a slower class.

Soma Be: Our naked classes are a wonderful way to increase Prana! Prana is a subtle force that exists inside and outside of us. It is creative life force.

It comes through air, food, impressions, and also through the exterior world. Being naked allows that Prana to more easily be absorbed into us when our bodies are uncovered. We are literally hugged by the Universe!

Our co-ed naked yoga classes are a safe and healing place. Many people come to this class with scars from past sexual abuse or misuse. Apart from being nude, it is conducted like any other clothed yoga class. It is non-sexual social nudity, where students come to participate, not watch.

Sunsa K: Practicing naked is a powerful way to understand and see form and alignment in our bodies. I love teaching naked yoga. I am directing an orchestra of beautiful, diverse, bodies.

How to take a class with us: We hold co-ed classes in South Minneapolis. There are men’s and women’s only classes as well. Go to ilovenakedyoga.com to become a part of our group or to read the full, uncut version of this article.

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PROFILES /

Cities

SPOTLIGHT CITY:

Rochester, MN

BY: MICHELLE KALINA, MN YOGA + LIFE AMBASSADOR PHOTOS: JAKE KALINA

I moved to Rochester in 2001 from Long Island, New York.

“Wow! What a change,” is what I regularly hear when I tell people where I am “from.” My answer is always “Yes, it is quite a change.” When I first moved here, we had very few restaurants and not a single yoga studio.

Fast-forward to 2016. An influx of artists and entrepreneurs have helped transform the area into a lively multicultural hub with eclectic shopping and dining choices, magnificent attractions, and even yoga studios.

Only a 90 - mile drive from the Twin Cities, Rochester is the perfect getaway!

Start your journey at Breathe Yoga Studios with a “warm” mindful flow class taught

by Anthony. When the class starts, he removes the clock from the wall. At first, you may feel anxiety not knowing how much time has passed, but then you realize you have arrived on your mat and, for one hour, you will give your attention simply to yourself. If warm yoga isn’t your thing, Breathe offers about 20 classes a week including Yin Yoga, Basic Hatha, Restorative, as well as classes for people who have never stepped on a mat before.

Next stop, refuel at coffee shop Café Steam where the creamy Mayan, made with coffee, steamed milk, cayenne pepper, chocolate and whipped cream, serves as the perfect pick-me-up - especially for those plugged in and typing away at the small tables lining the original art covered walls. Just a short walk away is the Rochester Art Center. Completely rebuilt in 2004, it’s clean and simple contemporary design with white walls, polished concrete floors, and floor to ceiling windows, create a glowing environment for its world-class exhibitions. If you happen to come on a Thursday, your admission is free, and every first Saturday of the month is “Free Family Day” where guests are invited to create their own original art pieces.

For a fresh farm-to-table meal, head to Tonic and start with the kale chips (get two orders, you won’t want to share!). The Ukrainian Borscht and the Pyrohi (from family recipe archives) are also a “must try.” Owner Nicci Sylvester prides herself on knowing her community and her suppliers. She uses locally sourced ingredients and is able to accommodate any dietary requests including a separate blender for nut free smoothies.

Now that you’re re-energized, just a short drive from downtown is Quarry Hill Nature Center. In addition to the main building which hosts an expansive display of live animals, birds, and fish; there are more than eight miles of hiking trails. Pick a trail based on preferred difficulty, distance, or scenery.

Your day is not complete without a stop at craft-focused cocktail bar Bertha Kutzky’s. They feature a seasonal rotating drink menu, all with locally foraged ingredients as well as a wonderful food menu that rotates often. While waiting to be seated, take a few moments to step over to Kutzky’s Market or visit Forager Brewing Company, all housed within the same building. Browse the market’s vast assortment of unique and one-of-a-kind items all made by local artisans.

PHOTOS (TOP TO BOTTOM): BERTHA KUTZKY’S, TONIC, CAFÉ STEAM

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There is no question that Rochester, A.K.A. “Med-City,” is the place for quality medical care however, the energy, excitement, and unique character of the city also makes it a wonderful place to eat, drink, shop and practice yoga!

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LIFESTYLE /

Fashion

PHOTOS: JAYME HALBRITTER MODELS: SOPHIE GIESENHOFF AND MEGAN DUBOSE

OFF THE MAT

How To Style Yoga Clothing

ATHLEISURE TIPS

BY: SOPHIE GEISENHOFF

“Athleisure” has become fairly common parlance; and refers to apparel that is both athletic and leisure-wear.

With so many people embracing healthier lifestyles and incorporating workouts into their increasingly busy schedules, there is a high demand for clothing that is both stylish and functional. While most fashion trends have a short shelf life, “athleisure” may be here to stay, as evidenced by the integration of health-centered staples in everyday life, such as pressed juices and spin classes, and in wearable technology, like the Apple Watch and Google Glass. Below are some style tips on how to blend functional clothing into your wardrobe seamlessly.

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Balance laid-back pieces with structure.

Pair slouchy with structured elements such as a blazer, vest, or button-up, to balance out the look.

Save the fun prints and bright colors for the studio.

Instead, opt for black, navy, and other dark, neutral colors for wearing yoga pants on the street.

Swap out dress-shoes for sneakers.

Give your feet a rest, and try donning a pair of low-tops with a jumper, or mix cross-trainers with culottes. Experiment with unexpected styles to create new outfit combinations you wouldn’t normally dare to try.

Have some fun with it, and always remember that your personal style is an expression of your unique and beautiful self.

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ADVERTORIAL

FINANCIAL WELLNESS

A Journey of Investment

BY: ERIC REDLINGER, PHOTO: VENTURE PHOTOGRAPHY

I

’m a Realtor. While I have a wealth of knowledge regarding buying and selling property, I still have a lot to learn about yoga. But yoga is important to my wife, so I agreed to accompany her to a Valentine’s Day yoga event for couples. The room was warm, which didn’t help my already sweaty palms and building nerves. It took awhile, but eventually I began to enjoy it and feel more comfortable. The squishy mat felt nice on my feet. The people were friendly, and didn’t laugh too hard when I wound up twisted in the wrong direction from time to time. I began to feel more at ease having two knowledgeable guides, the instructors, help me find my way.

The class reminded me of what I do for a living. I help people buy and sell real estate, but my passion is helping people invest in real estate. Real estate investing is for those who want more control over their financial future. They want the type of life where their every last retirement dollar isn’t tied to the happenings of a volatile stock market. What kind of life could you lead with more discretional income each month? Would it relieve stress or allow you to travel more? Could it be the key to funding college for your kids, or helping your parents get the most out of their golden years? Maybe it would allow you to retire earlier? If any of the above are your long term goals, think of real estate investing as a, “Get rich later” plan that will put you on the path for a more sound financial future.

FOSTERING FINANCIAL WELLNESS THROUGH REAL ESTATE INVESTMENT AND YOGA SHARE COMMON TENETS: 1. CENTER YOURSELF – You can take a deep breath knowing that housing is a tangible asset that people will always need. You control what you buy, where you buy it, who your tenants are and how much you charge for rents.

2. WARM UP – Consult a trusted professional who will help guide you through the process of determining your short and long-term goals.

3. KNOW YOUR STRENGTHS – Determine what type of investor you want be. Do you want rental income from residential, or commercial properties? Do you have the skills to fix and sell houses or would you provide financing for others to do it?

4. FIND BALANCE – Decide how hands-on you can be given your current lifestyle. How much time do you have to dedicate? Should a management company handle everything, or do you want to be a part of the day-to-day responsibilities?

5. IF YOU FALL, GET BACK UP AGAIN – You learn as you go and each transaction will give you the experience to do it better the next time you acquire a property.

6. CELEBRATE THE PROGRESS – Owning real estate is fun and you have the opportunity to share it as a legacy for you and your family. Once you’ve put the work in, you reap the rewards long-term.

BENEFITS OF REAL ESTATE INVESTMENT

FOR FINANCIAL WELLNESS

• Additional monthly cash flow.

• Appreciation - Properties usually increase in value over time.

• Tax savings - Owning real estate lets you pay less in taxes by writing off interest, expenses, and depreciation.

• Hedge against inflation - Don’t lose your gains by inflation. As the costs of goods rise, so does the value of your property.

• Principle reduction - Your tenants are paying off your loan and you get the equity in return.

• Leverage - Only use a little of your money to purchase property. This minimizes your risk, and increases your cash on cash return.

• If investing in real estate sounds intriguing, but you’re not sure where to start, contact me. I can help guide you on your journey to financial freedom.

ERIC REDLINGER l 612-229-1130 COLDWELL BANKER BURNET l EQUAL HOUSING OPPORTUNITY

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LIFESTYLE /

Products

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PRODUCT REVIEW

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BY: KOREEN VALDOVINOS MN YOGA + LIFE AMBASSADOR

I have always been the girl who pulls a skirt on over my yoga pants as I run to the next meeting. With my two toned organic skirted leggings from Soul Flower, I don’t need to. The skirt is built in. I comfortably sport my Soul Flower, and easily transition to classes and anywhere I go between.

I teach Buti Yoga, (a goddess mix of power yoga and tribal dance) and a mini skirt built into my yoga pants is the perfect way to flatter and frame my backside!

True to the name, my soul does feel like flowering as my body is gently wrapped in organic cotton, recycled fibers, and low-impact dyes. Soul Flower clothing is made in the USA or fair trade. Wearing it, my heart blooms with the love of mother earth, and with the light of sustainability. I am proud to support and wear Soul Flower. They even make baby clothing for the newest “tree huggers.”

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T R A NS F OR M Y OU R LIFES T Y LE

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LIVIN’ LA PURA VIDA BY: JENNIFER DERHAM, EDITOR-IN-CHIEF, MN YOGA + LIFE MAGAZINE

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LIFESTYLE /

Travel

Eco Chic Luxury at Bodhi Tree Yoga Resort The water features, Balinese statues, and winding walkways, set among a lush green backdrop with pure blue skies and golden sunshine, make Bodhi an enchanting place to experience.

N

estled in the hills of Nosara, Costa Rica, Bodhi Tree Yoga Resort appears magical from the moment you arrive.

The grand staircase upon entry is both grand and beautiful, yet it is far from pretentious. It seems to have existed there since ancient times, and blends seamlessly into the natural environment. A statue of Ganesh greets you as a testament of the symbiotic relationship between humans and nature here.

PHOTOS: JENNIFER VAN ZEIPEL

Just about everything is mindfully executed at Bodhi Tree Yoga Resort — from the food, to the building materials, to the flora. Gary Edwards, former cement contractor from Canada, a yogi, and the sole owner of Bodhi Tree says, “I have put my heart and soul into this place.”

Gary should be more aptly titled, Curator. His eyes shine proudly as he tells me about how he’s done everything from pouring cement, to designing chairs, building furniture, planting trees, and operating a backhoe. After learning about the smallest of touches and considerations put into Bodhi Tree, it’s readily apparent that he indeed has put forth his heart and soul.

His goal: “to make Bodhi Tree Yoga Resort one of the most sought after places to enjoy a yoga retreat.” He is on the right track to do just that.

Gary went to great lengths to preserve the naturally hilly environment of the property while building Bodhi. He built around the Guanacaste trees to preserve the natural terrain. Stone terraces, bridges, waterfalls, and walkways reminiscent of a fairy tale take you where you wish to go. The stone was brought in from a nearby quarry. The wood used for building is local, as is the majority of the staff. They’re warm, unassuming, committed, and friendly. Bodhi Tree utilizes solar power, and collects recycled rainwater to maintain all of the native plants and trees. Bodhi Tree does not use any plastic, herbicides or pesticides.

These finer details don’t go unnoticed. The water features, Balinese statues, and wind-

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ing walkways, set among a lush green backdrop with pure blue skies and golden sunshine, make Bodhi an enchanting place to experience. Specific fruit trees and flowering trees were planted to keep the resident howler monkeys happy. You can see and hear them throughout the day. Though luxurious finishes and amenities abound, the Howlers and cameo appearances by Guillermo the resident Iguana, are surreal reminders that you are residing in the heart of the jungle.

All meals are provided at Bodhi Tree, each of which offers indulgent yet nutritious delights, whether you’re an omnivore, vegan, or need gluten free options. The fish is caught from nearby Garza Beach, and the wonderfully fresh and potent coffee is from nearby Nicoya. If you get hungry between meals, swim to the end of the salt-water infinity pool, and visit the juice bar where you

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LIFESTYLE /

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Travel

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can enjoy a variety of freshly pressed juices, smoothies, or natural snacks.

Things to do Bodhi Tree offers bikes to take into town or to the beach.

You can also get surfing lessons, shop the boutique, hit the gym and enjoy spa treatments or a Pilates class. Bodhi partners with local companies to offer a variety of off-site adventures such as stand up paddleboard lessons, ATV tours, horseback riding, turtle watching, and zip lining.

Oh yeah. You can practice yoga too. Classes are offered two or three times a day in beautiful classrooms ranging from partially enclosed, open-air, and glass-enclosed amidst the green treetops. Practitioners of all levels can find a class to suit. Opt for more traditional classes such as Ashtanga, Restorative, or Kundalini, or try Bodhi-unique variations such as Hip Bliss, Sunset Flow, or Surfer’s Pre-hab & Re-hab. No mat? No problem. Bodhi offers quality mats and props, free of charge. If you’re an instructor looking for a wonderful place to lead a retreat, look no farther. The Bodhi staff are very accommodating and eager to help you with all of the finer details.

There’s something Hospitality with a Conscience magical While it may be relatively easy to find a yoga retreat that eco-conscious luxury, it’s more difficult to find about this provides businesses that truly care for their communities. Bodhi Tree place. Yoga Resort has committed to help rebuild the local school,

Esperanza. Much of the original building was destroyed in a major earthquake. Currently, children attend in what remains of the building. It’s overcrowded, and many of its amenities

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are no longer functioning. Efforts to rebuild are spearheaded

by Stacy Seebart, Minnesota native and Public Relations Director at Bodhi. She says, “Local schools here do more than educate, locals are revered as the heart of the community.”

About Nosara Nosara is a yogi and surfer’s paradise. The beaches of Nosara are unspoiled, raw, rugged, and beautiful. There are no restaurants or hotels to be seen. There’s no “strip,” in Nosara. You can find quaint shops and open-air market stalls filled with lovely wares crafted by local artists. Author Dan Buettner dubbed this area of Costa Rica as a Blue Zone.

A Blue Zone is a specific region of the world where people live longer and happier lives as evidenced by the number of centenarians that reside there. “la pura vida,” a Costa Rican motto, can be directly translated to “the pure life.” A more nuanced and deeper meaning of the term embodies the culture in Costa Rica, and refers to the way in which they fully appreciate and embrace both the good and bad that life has to offer.

I came across the saying, “Those who are lucky enough to live in Nosara, are lucky enough.” Same goes to those who are lucky enough to visit Nosara and the Bodhi Yoga Tree Resort.

For more on the Esperanza School Project: www.crowdrise.com/bethevision2015

For more on Bodhi Tree Yoga Resort: www.bodhitreeyogaresort.com

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LIFESTYLE /

Travel

PHOTOS: YOGAVILLE

Yes, it’s a real place.

YOGAVILLE

BY: JENNIFER DERHAM MA, EDS, 200-RYT FOUNDER AND EDITOR AND CHIEF, MN YOGA + LIFE MAGAZINE AND BLUE LOTUS YOGA RETREATS

ize the Pavlovian-like relationship I had formed with my phone. Any time I have an “empty” moment I check my phone. Not for anything in particular, not because it brings me joy, not even because it is a necessary part of my work, but because like many folks, I’m in the learning stages of trying to be more mindful of my own actions. The workshop I had elected to take at Yogaville focused on living more mindfully, and was led by Susan Carol Stone, PhD. She teaches Mindfulness Based Stress Reduction (MBSR) at the University of Virginia and is a lay priest in the Zen tradition.

I

wasn’t sure why, but I felt compelled to visit Yogaville. Not because of any fancy photos I came across featuring acro-yogis in couture capris, or drinks adorned with umbrellas, but because I needed to really “retreat” in every sense of the word. Don’t get me wrong, I love enjoying the finer things in life. I lead yoga vacations that may include umbrella’d cocktails myself. However, feeling like I was at a true crossroads in my life, I needed a retreat that offered a bit more, which in many ways meant, it offered a lot less.

Sometimes less is more. Less distractions. Less noise. Less people. Less Minnesota-nice small talk. Less junk food. Less technology. Less worrying, less taking care of everyone else, and more taking care of myself. No alcohol. No meat. While computers and cell phones are allowed, I was encouraged not to partake. I didn’t, and it was refreshing. It made me real-

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Regardless of what type of workshop you sign up for, lights are out at 10:00 pm and morning meditation starts at 6:00 am. As I begrudgingly walked in the dark to mediate the first morning I thought, “This sucks. What kind of vacation is this? Getting up at the crack of dawn?” My inner voice spoke up, “You aren’t here to f**king vacation. You are here to retreat, listen, and cultivate some inner peace.” Yes, my inner voice swears in true congruence to my outer voice.

The food is wholesome, nourishing, and prepared lovingly and prayerfully by volunteers.

Much of it is grown on site. No meat or eggs are served. Although I am not a vegetarian, I never felt deprived. I always felt satiated. I never suffered from digestion issues that often plague me whilst traveling. In fact, I felt more energetic, and had a clear, yet calmer mind. Like many proponents of vegetarian and vegan diets claim, the purity of the food seemed to lend itself to mental clarity. Consider a trip to the eye doctor as an illustration. Things look sort of blurry viewed through lens number one after you’ve eaten burgers and fries, but when you look through lens two after eating your vegetarian chili things appear much clearer.

About Yogaville

Yogaville is a spiritual community, and includes Satchidananda Ashram. It is dedicated to the application of 6 types of yoga as a lifestyle: Hatha (physical); Raja (meditation/study); Bhakti (Divine Love); Japa (matra repitition); Karma (service); and Jnana (self-inquiry). Yogaville was founded by Sri Swami Satchidananda who is widely known for opening Woodstock, and

Sometimes less is more.

of various spiritual leaders including Dr. Martin Luther King Jr., Gandhi, Mother Theresa, Jesus Christ, Buddha, Yogananda, and Black Elk to name a few. It is a beautiful reminder that although we are a people of many faiths who worship in different ways, we are all children of the same light - “Truth is one, paths are many.”

Takeaways helped to lead the early ecumenical movement in the United States. The LOTUS, an interfaith shrine in Yogaville, and a beautiful marvel to behold nestled in the Virginia woods, stands for Light of Truth Universal Shrine. Upon entry you will see a placard dedicating it to “ The light of all faiths and to world peace.” Inside the circular shrine you will see symbols of many faiths including Christianity, Buddhism, Hinduism, Islam, Judaism, Native American faiths, Shintoism, and faiths still unknown, encased in glass. Each faith is equally represented with its own display arranged around the circular walls.

The displays include information about each religion, some including ancient relics. From the display of each faith radiates a light that travels up the domed ceiling. Each light converges to form one light in the center of the dome. It is a visual reminder - “Truth is one, paths are many.”

Don’t let the fact that Yogaville is a spiritual community throw you off. It is not intimidating.

Much of what you see around you is very welcoming to people of all faiths. In the community dining room, you are surrounded by portraits

If you are looking for a little bit more out of your next retreat, meaning you need a little bit less, I encourage you to consider Yogaville. I am so grateful for my experience there. Among other things, I learned to replace my criticizing selftalk with a more gentle and loving voice. I’ve learned to pick and choose my inner battles.

Perhaps the battle of the bulge doesn’t need to take center stage as I traverse the unpredictable waters of growing two businesses, juggling three jobs, motherhood, and family change.

My inner voice still swears like a sailor, but I’m more apt to take a breath and force quit technology when I notice my mind racing. When I open the pantry door, I’m more likely to ask, “What else might fill you right now?” Like the U2 song proclaims, “I still haven’t found what I’m looking for,” but after my retreat to Yogaville I feel more equipped for the search.

In addition to offering workshops and retreats, Yogaville also offers yoga teacher trainings in the Integral Yoga tradition as established by Sri Swami Satchidananda, For more information visit: www.yogaville.org

INTEGRAL YOGA YANTRA BY YOGAVILLE.

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LIFESTYLE /

Art

A Poem..

Settle into self-improvement Be silent in voice and loud in movement.

Eyes closed, flow to speak our language Inhale renewal, exhale courage.

Set an intention, be present in body Centered in gratitude, limitless journey.

Time stops to get lost in rhythm Open space to find your freedom.

Inhale to expand, exhale to surrender Union of energies working together.

Created transformation, new light within Practice is the only discipline.

Grounded in stillness and balance Inhale warmth exhale to cleanse.

BY MARIAH JERE / PHOTO: JOHN SWEE

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Join us for

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LIFESTYLE /

Music

Meet

GOVIND DAS BY: TERESA NEUHAUS, MN YOGA + LIFE AMBASSADOR PHOTOS: GOVIND DAS

I’ve always loved music. As an ambassador for MN YOGA + life, I was thrilled to interview the amazing Kirtan artist, Govind Das. Govind Das was a joy to speak with and is a truly beautiful soul. He is an embodiment of wisdom and love.

T: Can you explain to our readers what Kirtan music is?

Chanting opens us up to divine grace.

GD: Kirtan translates into the words, “to praise.” Long have spiritual cultures used singing and dancing as heartfelt prayer. So in Kirtan, we chant and sing the names of the divine, to praise the divine. It becomes a practice of singing our gratitude. Traditionally, we’re chanting the names of the gods and goddesses that are often used in India. There is a Hindu cultural feel to it. However, in the rise of Kirtan’s poularity all over the world, there is now Sufi, Hebrew, and Christan Kirtan.

Practitioners are now using the names of the divine from those traditions as well. Kirtan was born from the tradition of bhakti yoga, commonly described as Yoga of the heart, or, path of devotion.

T: What affect does chanting mantras have on an individual?

GD: A mantra is an instrument to transform and give bliss to the mind and heart. Since the beginning, yogi’s have recognized the power of sound vibrations and their effect on the human being. In the practices of Kirtan, we specifically focus on chanting the names of the divine. These names are said to be the greatest of all mantras. They are actually considered to be the divine, in sound form.

By chanting the names of the divine, as Krishna Das says, “we uncover whatever is covered within ourselves.” It is said that in chanting the names of the divine, the impossible becomes possible within our lives. Chanting opens us up to divine grace.

T: If you only had 5 minutes left on this earth, to perform one last song, what would it be and why would you choose it?

GD: If I only had 5 minutes, I would sing the Hanuman Chalisa. It is a 40-verse chant. It is a chant that connects me to my guru, Neem Karoli Baba and is a reminder that love is the strongest medicine.

T: Fill in the blank. Without music I would be _________?

GD: Like a garden without flowers.

Govind Das and Radha are the directors/owners of Bhakti Yoga Shala in Santa Monica CA. They are a husband and wife team and are practitioners/teachers/musicians in the path of BHAKTI YOGA. Their inspiring yoga classes encourage yoga in the spirit of celebrating life and developing a personal and intimate connection with Source. They dedicate their Kirtan music using voice, melody, and rhythm as prayerful heart medicine! They lead evenings of kirtan, bhakti yoga workshops, and transformational retreats throughout the world. Their lastest celebrated Kirtan cd, “LUNAR MANTRAS” has spent weeks at #2 on the iTunes World Music chart. http://bhaktiyogashala.com

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Tune In and Prepare:

THE REAL BENEFITS OF PRENATAL YOGA BY: JEN WITTES / PHOTOS: EDEN FRANGIPANE

ACTUAL, ATTAINABLE BENEFITS Be present.

We’re all somewhat plugged-in and overscheduled, even if we make every mindful effort not to be. Many of us do yoga to slow down and live in the moment. This is beneficial to the expectant mother because every pregnancy is a unique. Yoga helps the soon-to-be mom tune in and feel it.

Hello, baby!

The slowing down not only helps the mother check in with herself, but check in with her baby as well. How does baby move as mom flows through the asana? How does mom’s breath affect baby? What does it mean – spiritually, physically and emotionally – to share your body?

Move it!

Any form of physical activity helps the expectant mother achieve greater lung capacity as baby grows. It also improves blood flow and muscle strength. All of these improve pregnancy and birth by lessening the demands put on the body.

Find strength, embrace power In yoga, we hold poses and test our edge to strengthen our ability to face realworld challenges. Birth is a huge mental, emotional and physical test. Yoga helps the woman prepare for birth by allowing her to tap into that strength and power.

Community.

Prenatal yoga has become so popular that it’s not uncommon for a woman to become a lifelong yogi during gestation.

It makes sense. Acutely aware of her body and eager for a smooth pregnancy and eventual delivery, the expectant mother finds in yoga a perfect form of exercise, not to mention a brilliant way to slow down and connect with her baby.

Yoga enthusiasts know that there are many benefits to practicing. But what of pregnancy? It can seem like the heralded benefits of prenatal yoga are somewhat mythical and elevated. Easier labor! Tighter bond with Baby! More likely to physically bounce back into shape after birth!

It starts to sound like an infomercial for herbal energy pills or some crazy piece of exercise equipment. These are huge promises. Some of them have roots in accuracy, but most vary from person-to-person.

It seems the number one REAL DEAL benefit of prenatal yoga is preparation. Yoga helps prepare the woman for birth and eventual motherhood in many ways. Said Sarah Longacre, owner of Blooma Yoga, “Birth is just like a marathon or climbing a mountain – life changing, vulnerable, gut-wrenching, spiritual work. Yoga is a great way to prepare. The mama learns to breathe, but more importantly learns when to soften, when to draw on strength, and when to close her eyes.”

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Specific to prenatal yoga is the benefit of community. Said Longacre, “This is the very best thing about Blooma. Here women find a safe haven, feel less isolated and alone in the experience of motherhood and make lifelong friendships!” These “mom friends” become all the more important after the baby’s birth, when you might be struggling with breast-feeding, postpartum depression or the return to work. It’s good to have friends!

The mama learns to breathe, but more importantly learns when to soften, when to draw on strength, and when to close her eyes.

You can list these benefits to a pregnant woman, but she will still – time and again – come back to one question: Does it make labor easier?

Let’s ask an expert.

Said Kate Andrew, Certified Professional Midwife and owner of Southern Minnesota Midwifery, “Aside from the obvious physical benefits, I admire and appreciate the way yoga helps women really tune into their bodies and their breath. That awareness is definitely visible during labor. Reminding a yogi to breathe during labor results in an almost immediate response and a quicker route back to focus and strength.”

So yes, it does make labor easier…to navigate. Yoga does not make babies fly out in your sleep without an ounce of effort. Sorry.

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AWESOME PRENATAL YOGA POSES All Fours, With Movement In Yin practice, it’s often called marauding bear. The expectant mother is encouraged to wiggle and sway gently. Do this three times a day, including cat stretches, but no cows. Back bending postures put strain on the baby. This pose helps with heartburn, discomfort and it’s also a great birthing position!

You do not have to go to an actual prenatal yoga class to do yoga while pregnant, especially if you are already a seasoned yogi with a favorite neighborhood studio. However, it is important for instructors and expectant mothers to keep certain things in mind: • Hot yoga is discouraged, even if you are accustomed to the practice.

• No backbends. Hard on Mom, extremely hard on Baby.

• Relaxin, the hormone responsible for relaxing the pelvis and softening the cervix during pregnancy, relaxes everything. This can make the pregnant woman more flexible, however, this is not necessarily a good thing. Just because you can suddenly go deep, doesn’t mean you should. Pushing too far can result in injury.

• Always listen to your body – know when to test your limits and know when to pull back.

• Yoga is great for postpartum health too and there are many mom and baby yoga classes to choose from.

Warrior Two into Goddess

• For instructors: Consider taking a prenatal yoga training so that you’re better able to guide with pregnant woman in your class.

The warrior pose helps build confidence – confidence in labor, in one’s body and in the ability to mother. Do this on both sides, with a nice, juicy goddess pose in the middle. Move the hips, open the hips, find more room to breathe and more room for Baby.

Prenatal Yoga in the Twin Cities:

Resting Pose All moms can use more rest! Try legs up the wall variation, either figuratively or literally. Pressure on the pelvis, bladder discomfort or light-headedness is your cue to take this posture on your side.

Blooma – Minneapolis, St. Paul Bliss Yoga Studio – St. Paul Yoga Center of Minneapolis – Minneapolis, St. Louis Park Yoga Mama – Minneapolis Nokomis Yoga – Minneapolis Green Lotus Yoga and Healing Center – Lakeville, Mendota Heights, Eden Prairie

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YIN YOGA The Moving Meditation

1.

BY: JAN JOHNSON, MN YOGA + LIFE AMBASSADOR PHOTOS: ERIC JOHNSON

“Nothing is a waste of time, if you use the experience wisely…” – AUGUSTINE RODIN

T

he purpose of Yin Yoga is to pause, soften, and connect. Allow yourself to notice whatever is arising within you, without judgment, as you connect to your breath.

Every yoga pose will be “bad” for somebody. While one pose may feel like heaven to one, another might be experiencing total h_ _ _!!!!

Yin Yoga is often confused with its cousin, Restorative Yoga. The biggest difference is that you will experience “edginess” in some Yin postures, not so in Restorative.

In Yin, you want to discover any discomfort and learn how to breathe through it. In Restorative Yoga you use multiple props that support and hold you up during poses.

This is not say you cannot use props in a Yin practice, but sometimes props in the Yin style may hinder, rather than help. Remember you should NEVER feel pain in any style of yoga. Yin Yoga is where we can really begin to understand the difference between pain and discomfort.

You decide to prop, or not to prop. As with any practice worth it’s namesake, Yin Yoga invites you to get out of your own way and trust your Atma, your essence, and the teacher within you.

Shown are a few poses that can be done anywhere and easily adapted to any body-type or levels of experience.

A general guideline is to hold each pose from 3 - 6 minutes. However, listen to your body rather attending to time alone to determine how long you should stay in each pose.

2.

WHEN PRACTICING YIN YOGA: • Do not force anything.

• Listen to your body.

• Let go of any “goal setting.”

• Focus on releasing rather than stretching.

• Allow your breath to be natural, but give yourself permission to take deep inhales and open mouth exhales as needed.

• Appreciate the coexistence of Yin and Yang energy. Yang is always present with Yin, as they coexist in all things. But for the practice of Yin, keep releasing yourself to the gentler side.

3.

• Give your muscles a “time out.”

• Find stillness. Listening to your body may mean you adjust your position over time. This is not fidgeting - simply adjust to the nuances as needed.

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4.

5.

POSTURE

PHYSICAL BENEFIT

MENTAL/EMOTIONAL BENEFIT

1. Seiza

A beginning pose for meditation or prayer. This pose sets the “stage” for the Yin practice. This pose may also be used as an option for saddle pose.

Calms the mind and settles the body

A nice counter pose to hip openers or any external rotation of the hips.

As with all Yin postures, this pose encourages a “settling down” and a clearing out of unnecessary tension in the mind and body.

3. Twisted Stag Variation

If any knee issues exist, be careful of externally rotating the hip (front knee); keep that foot closer to the groin. You could support the front knee with a bolster or folded blanket.

Same as above.

4. Butterfly

Stretches back and opens hips.

Encourages kindness and gentleness.

2. Twisted Stag (Deer Pose)

5. Forward Bend

Stretches the entire backside of the body.

Releases physical and emotional tension.

6. Swan

Stretches, hips, groin and lumbar spine (lower back).

Energizes and opens the mind and body.

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6.

The purpose of Yin Yoga is to pause, soften, and connect.

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Yin Yoga (continued..)

8.

POSTURE

PHYSICAL BENEFIT

MENTAL/EMOTIONAL BENEFIT

8. Seal 9. Sphinx

Stretches lumbar spine, relieves low back tension. A very gentle full back stretch.

Generates feelings of compassion and allows one to trust their creative nature.

10. Spinal Twist (prone)

Rotates and stretches the spine.

Relaxes the mind and opens the heart.

11. Saddle (Goddess Pose)

Energizes the body and helps counter the effects of aging.

Has also been known to ease low back pain.

Encourages compassion as well as creativity.

9.

10.

11.

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Ask the Swami WITH GRACIA GISME MCKINLEY PHOTO: LARA CORNELL WHY DO SOME YOGA TEACHERS USE SANSKRIT NAMES FOR POSES? IS IT NECESSARY TO LEARN THEM IN ORDER TO PRACTICE YOGA? KAREN B. // MANKATO Sanskrit is the mother of all Indo-European languages, and is thought to be 7,000-8,000 years old. Ancient sages are said to have received the sacred, healing sounds of the language directly from the Divine through meditation.

The language was developed to describe spiritual experiences rather than everyday occurrences. Some yoga practitioners attune to the vibrations of Sanskrit, and feel it enriches their practice. Only you can decide if it’s right for you. If the use of Sanskrit does not enrich your practice, you don’t have to use it. You can have a fulfilling yoga practice in any language.

WHAT IS MANTRA AND HOW DO I KNOW WHICH MANTRA TO CHOOSE? WENDY F. // DULUTH In common parlance, a mantra is any word or phrase that is repeated.

In the yoga tradition, mantras are usually Sanskrit words, sounds, or phrases that are chanted to create a specific vibration. Mantra chanting

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is a concentration technique to help focus your mind and connect you to a particular energetic state. Chanting a mantra silently or aloud is a powerful practice that can help you access higher levels of awareness.

Each mantra creates a different vibration within you. Choose a mantra by listening for one that resonates harmoniously with your system, or consult a mantra teacher.

WHAT IS THE DIFFERENCE BETWEEN CONCENTRATION (DHARANA) AND MEDITATION (DHYANA)? CHRIS A. // BEMIDJI Concentration is the focusing of your mind with some effort. Techniques such as mantra, visualization, and watching your breath all facilitate concentration. As you practice, you will learn to use less and less effort to keep your mind focused. In this way, concentration gives way to meditation, which is the focusing of your mind without effort. Meditation tends to happen when you let go of a technique and sit quietly. The state of effortless meditation does not last long for most people. That’s just fine. Once you get a glimpse of the meditative state, you’ll know it forever!

>> Questions for this column may be sent to: askaswamicolumn@gmail.com

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Confessions of a

RUNNER TURNED YOGI BY: STACY JOHNSON, MN YOGA + LIFE AMBASSADOR PHOTOS: SARA MANDEL-KRUG

A

t age 30 after my second child was born, I signed up for my first half marathon. I chose to just run to prepare. I knew I should probably cross-train or add yoga into my training regimen. However, the plan I had to run only worked, or so I thought.

Eventually, I suffered from extreme knee pain. I was told by a seemingly knowledgeable sales associate at a local running store to just keep running through the pain. Eventually it would go away once I built up the muscles around the knee.

So, that’s what I did. I just ran through the pain. No pain, no gain, right? I kept racing. I continued my “just run” training plan. Later, I met a parent at my child’s school who was a very successful runner. He was twenty years my senior and in better shape than many younger men. I asked him for some training advice. He said one thing to me. “Do yoga.” I was disappointed. I was looking for better guidance from this man who, at the time, had run 30 full marathons. He told me that he had been practicing yoga a few times a week for years. I didn’t have extra time or the desire to devote myself to yoga.

I put the idea of yoga as cross-training out of my mind. Continuing to run races, I ignored signs of what was to come.

One morning as I began my daily run I felt and heard a pop in my knee. Immediately I knew this time was not like all the others. This was bad. I had developed Chondromalacia (essentially runners knee). I was given a brace to wear at all

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times unless sleeping or bathing. This brace went from midthigh to the lower part of my calf. I was also told the dreaded news that I had to take a break, possibly an indefinite one, from running. What?! What do you mean take a break? How does one take a break from who they think they are? How does one take a break from self-identity? With physical therapy, I was eventually able to stop using the brace, but was never really able to run distance again.

Enter, yoga. I was tremendously distraught at the thought of not running the way I wanted to. I finally made the fateful decision to go to a yoga class one evening. I remember it well.

I was still reeling from the thought of having to change my focus, my perspective. More daunting still was the thought of “How?” How would I change my focus, my life? Little did I know my life was about to change for the better. That was five years ago, and I have never looked back. I know now that had I incorporated yoga into my life when I was running, I would have been in a much better place emotionally and physically. I have learned so much through yoga. I often think to myself, “Why did I not do this before? Why did I not find yoga until now?” Then I am reminded that yoga found me at the time that was right for my path. I experienced Avidya (ignorance), and Asmita (egoism), and came out with greater wisdom and a desire to encourage others on their own yoga journey.

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I was tremendously distraught at the thought of not running the way I wanted to. I finally made the fateful decision to go to a yoga class one evening.

Why do yoga if you are a runner? From an anatomical perspective, it’s simple. Do yoga to gain strength, stability, and flexibility. Sure, if you are a runner you have strength and stability in some areas of your body, but not all. For example, if you don’t have a strong foundation in your core (your psoas and abdominals), you can’t expect it to support you long term on your running journey. If your glutes are weak, they will be unable to provide proper support to your knees. Yoga is an all-encompassing anatomical practice. When running you are working specific joints and muscles in your legs, and you are ONLY working those joints and muscles in your legs. In turn, the really important supportive muscles are not developing the strength needed, which makes for easy injury over time. Furthermore, overuse of some muscles while under-using others, can lead to muscular imbalance which negatively affects your skeletal system. A steady yoga practice can allow your body to create an activity of all opposing muscle groups in the body. As Judith Lasader puts it, yoga should not be “no pain, no gain” but rather “no pain, no pain.”

Regarding the running as self-identity thing; yoga can take care of that too. Yoga has taught me that I am so much more than the activities I do.

Yoga has given me a greater consideration and appreciation for myself - a respect, love, understanding, and peace for the person I have always been. The person that lies deep within my heart has been found. Yoga has helped me realize that. I think running is a beautiful thing and I always will. However, I encourage everyone to add yoga as a means to complement their running path. Namaste!

These postures are great for runners and non-runners alike.

They will help you to enjoy a longer stride, greater range of motion, build strength, and will help prevent injures.

Half Splits

A great way to stretch your hips, hamstrings, calves, and low back. This pose can also bring strength to your hamstrings. Be careful not to push yourself into this pose. Inhale your torso and spine long, as you exhale bring your torso closer to your leg. Try to keep your hips squared to ensure proper alignment and full benefit to your hamstrings. Option for tighter legs: place your hands on two blocks, one on each side of your leg.

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Pigeon Pose This pose opens your hips and the front of your upper thighs. Flex the foot of your bent leg to ensure safety for your knee. Often this pose finds us with very tight hips. Option: have a blanket or bolster under the hip of the bent leg. Inhale your torso long, exhale your torso down. Allow your forehead to rest on a block in front of you, stacked fists, or on the mat, depending on your flexibility. Much like half splits, try to maintain equality in the level of your hips.

Half Lifted Forward Fold

This pose can strengthen the back of your legs, back, and core. Allow your feet to touch or set them hip-distance apart. Place your hands on a block, your shins, or the floor, depending on flexibility. Press into the block with your hands, and extend your spine long. Allow your pelvic floor to internally rotate while maintaining a straight lumbar spine.

Runners Lunge

This pose is meant to strengthen the legs and back. It also releases tension and softens the groin. Choose this pose on your back toes or knee.

You will receive the benefits either way. For the safety of your front knee, keep it in line with your ankle. Press firmly into the floor with your front foot and keep your hips in line with each other.

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Seva

Yoga in Prison

HEALING FOR THE WOUNDED

BY: KAY ALTON / PHOTOS (THIS PAGE): ROBERT STURMAN

“May I be happy. May I be healthy. May I be safe. May I be...free.”

The word “free” sticks in my throat. Freedom isn’t a choice here. The 12 women in this small dark carpeted classroom are not free. Outside of our door is a man in uniform with a gun at his hip. These women only walk down hallways when told to do so, only eat when told to do so, and here I am asking them to make a choice to be...free. But I said it anyway and continued with the rest of the Loving Kindness meditation, asking them to wish these same things on a loved one, a stranger, an antagonist, and to all beings everywhere. Then I asked them to breathe and let it all sink in. In the silence, I heard soft contained sniffles and shirts brushing wet cheeks. I knew they were thinking of their sons and daughters, their mothers and brothers, and all the people that lead them to where they were, and may be waiting for them on the other side. In that moment I knew that a shell had been broken, a code deconstructed, and that in this small space it had become safe to feel.

This experience occurred in just one of the many powerful classes I have shared with incarcerated women through the outreach program at One Yoga, a nonprofit organization located in South Minneapolis. While the class I teach is framed as a Vinyasa class, it has a strong emphasis on breath work, Yin Yoga, Restorative Yoga, and meditation. The focus for inmates is always outward, the lights always bright; I had to ask for special permission to turn off the lights during Savasana, final relaxation. It is is one of the rare moments of quiet and dark they get. This class gives the women a chance to go inward and notice.

In many ways I teach these women the same as I would teach any other class. They’re amazing students, always on the edge of their blankets, attentive to every word, hungry for support. When they walk through the door they are not “inmates” they are women with needs, like all women.

I never know why they have been sent to prison or how long the women have left in their sentence. I spend two hours with them, laughing, moving, breathing, sitting, and sometimes crying. Then I get up, walk out, and drive home to my loving family. I have never been more aware of that privilege. I believe that it is detrimental to physical, mental and emotional health to be away from the people that love you. James Fox of the Prison Yoga Project states that, “Most prisoners suffer from Complex Trauma, chronic interpersonal trauma experienced early in life such as abandonment, hunger, homelessness, domestic violence, sexual abuse, bullying, discrimination, drug and alcohol abuse, and witnessing crime – including murder.” Being human in America today is complicated, demanding, stressful, selectively rewarding, discriminatory and plain old hard. The joy, love, and compassion is sometimes harder to see, and takes some digging.

Incarceration is a punishment, but it is also a place for rehabilitation.

Yoga is a means towards successful reintroduction of incarcerated individuals into society and decreases recidivism rates meaning inmates will be less likely to end up back in prison once released. Fox explains that “Traditionally, cognitive behavioral therapists have helped people process

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unresolved trauma, but more recently, psychiatrists, psychologists, clinical social workers — many working with U.S. military veterans — acknowledge that embodiment practices such as yoga enriched with mindfulness practices can have more impact in alleviating the symptoms that lead to both reactive behaviors and stress related disease.” I have seen this firsthand. The first day of class we talk about stress levels and causes. There is a lot of anger and rage. In our end-of-session evaluation one woman stated that “yoga helps me open up to my feelings.” In many ways the poses take a back seat in class. The emphasis is on staying connected to the body and breath. This re-alignment of awareness inward allows for a deeper exploration of emotions that goes beyond reactive feelings of anger.

There are special considerations when teaching yoga to people that may have experienced trauma. I tenderly introduce certain poses and watch my language so that the women can keep any emotional wounds covered that they need. Touching students is not recommended unless you ask permission first. I catch myself numerous times going in to adjust the placement of a knee or heel and have to stop my hand in mid air. Finally, I remind them that everything I ask them to do is a suggestion. Instead of commands I use phrases, such as, “if it’s comfortable” or “if it feels right to you.” For further reading about modifications I highly recommend reading Overcoming Trauma Through Yoga: Reclaiming Your Body by David Emerson.

The feedback we get is strong and universal: “More classes please!” We have increased the length of class from 45 minutes to 2 hours. There is current petitioning to allow yoga mats in their rooms. It has been such an honor to work side by side with such courageous and strong women.

One Yoga is looking for more qualified teachers to aid in the development of their partnership with the prison, but also with their other outreach programs. If you have a background working with people who have experienced trauma, and you are a yoga teacher dedicated to change, please reach out to Claire Leslie Johnson at claire@one-yoga.org. If you would like to make a donation to this amazing work you can visit www.one-yoga.org.

WORDS FROM THE WOMEN THEMSELVES

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“I love this class and plan on continuing my practice when I leave (prison).” “(Yoga) is a natural healing tool/medicine for every aspect of my body.”

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KARMA YOGA North Minneapolis’ Free Yoga Studio

There is often confusion about what yoga is because it’s so often used for physical fitness. For one person yoga is rigorous postures, for another seated meditation, and yet another does neither of these, but selflessly serves the poor and hungry. It turns out that all these practices point towards one experiential truth. Towards yoga.

BY: MATTHEW PORTWOOD / PHOTO: ANDY RICHTER

Who you are is beyond the limitations of your selfishness Your true Self is beyond the limitations of thought, or the mind’s comprehension. This is obscured when we entangle our awareness with thoughts, and believe their apparent limitations. Yoga practices are practices which experientially bring awareness to the essential being which is beyond temporary conditions like body, mind, I, me, or mine.

Karma Yoga is the practice of selfless service This practice has the same intention as Asana (posture), Pranayama (breath awareness) or any other yoga practice. Karma Yoga, the practice of serving others, shows us experientially that we are more than the limitations of our selfish paradigm. Selflessly serving others points to a commonality which we all share. Service provides an opportunity to move beyond the concept of other and know our intrinsic connectedness.

The hypothesis which yoga invites us to explore experientially on our mat, or in our life, is that we are all the same Self.

Selfishness always causes suffering Though on the surface it appears that being selfish will make us happy, this is an illusion. If you pay careful attention you will notice that whether it’s taking the last cookie, buying something you desire, or being inconsiderate of others, selfish actions always lead to suffering.

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This is because selfish actions are the expression of identification with the limitations of the ego. The same acts practiced selflessly lead towards liberation. The prison door stands wide open. We can be bigger than our limited beliefs in this moment. The only obstacle is that we believe that we are imprisoned. The truth is that the nature of this moment is infinite and beyond limitation.

North Minneapolis donation-based yoga North Minneapolis has been long underserved by the Minneapolis yoga community. While the Twin Cities boasts more than 100 yoga studios, not one is on the north side. Although stigmatized by violent crime and poverty, North Minneapolis is a diverse urban neighborhood where about 40% of the population fits the age demographic for yoga.

With that said, North Minneapolis has a 42% poverty rate, and twice the unemployment rate of the rest of the city. For yoga to serve the north side it must also be affordable.

Yoga as a vehicle for social change We believe that a holistic system of yoga practice creates skills and awareness that can overcome any obstacle. If human beings were going to save the worlds at the very last minute, it’s our belief that yoga would be a big part of that awakening.

As many of us have discovered, the experiential lessons learned on the mat help us to adapt to, and deal more effectively with, the circumstances we face in this life. Yoga as a transfor-

mational tool has the potential to be a powerful medicine for the conditions faced by many north side residents. Though the need is there, the fact remains that paying for classes is an impossibility for families that are scraping by.

Free yoga By the time this article is published, Radiant Life Yoga will have opened a donation-based studio at 1704 33rd Ave N. The Northside studio offers donation-based daily classes, and diverse health and wellness programs. It has a licensed and fully stocked community kitchen, showers, locker rooms and a community garden. It’s a sanctuary from violent crime and a place which cultivates respect and self-discipline through this ancient wisdom tradition. Students pay what they can, or practice for free.

Who is going to support Northside Yoga?

We’re asking for your help. This is a call to yogis who know the healing power and beauty of the practice, and want to make a powerful difference in our city and our world. There are many ways you can get involved and make a difference.

Help support Northside Yoga Radiant Life Yoga is in the process of acquiring non-profit status so that your donation will be tax deductible. If you want to support free yoga being available in North Minneapolis you can get involved or donate by contacting Matt@ radiantlifeyoga.com.

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Meditation

W

eeks after my beloved father passed in 2006, a dear friend invited me to a week-long silent yoga and mindfulness meditation retreat at Spirt Rock, a northern California retreat center. Sensing my deep grief, she kindly said, “It will either help you to recover, or it will kill you.” It was her way of preparing me for immersion into silently sitting with my grief, feeling it moment by moment, rather than pushing it away.

Though my five-year yoga journey included some meditation, sitting hour after hour in silence represented something foreign to my mind and body. I struggled, rebelled, felt disappointment because “I wasn’t doing it,” cried, laughed, and ached. Even the two daily asana practices occurred primarily in silence so that retreatants could interpret poses as a personal embodied experience without the interruption of sound.

Something shifted mid-week. For perhaps the first time in my 56 years, I briefly remained anchored in the present moment – not always with the calm awareness described to us, but present nonetheless. As each thought, feeling, emotion or physical sensation arose, a willingness to stay with it led to occasional release. I began to feel that even this deep grief would pass.

That process – staying present in each moment with calm awareness – helped me to stop drifting within my own life like a wanderer. I committed to a sitting practice because I felt better, physically and emotionally. Offering the benefits of mindfulness meditation to others became part of my mission as an instructor and studio owner.

A study published in February’s Biological Psychiatry “brings scientific thoroughness to mindfulness meditation and for the first time shows that, unlike a placebo, it can change the brains of ordinary people and potentially improve their health,” New York Times reporter Gretchen Reynolds wrote. This research packs power because it rigorously randomized the samples – used “real” people, all of whom were facing unemployment. For three days one group practiced mindfulness meditation, and the other focused on relaxation techniques and stretching - a less authentic mindfulness practice.

The Science of

MINDFULNESS MEDITATION BY: MARCIA APPEL

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Both groups described feeling refreshed and better able to the handle stress resulting from lack of work. Followup brain scans, however, showed differences only in the people who experienced mindfulness meditation, with more activity – or communication – in areas of the brain related to calm and focus. Remarkably, four months later the mindfulness meditation group showed much lower levels of unhealthy inflammation compared to the “relaxation” group, even though most of them were no longer actively practicing mindfulness meditation.

Researchers will next try to identify how long periods of meditation should be to result in better physical and emotional health. That will help those of us who teach yoga provide students with concrete information. Our friend – science – will help us to understand and explain factually what the ancient yogis felt in their bodies, and trusted. That yoking will be a perfect union.

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YOGA /

Philosophy

YOGA AND EXTREMES

Where’s the Common Sense?

BY: ELIAS P. BAZAKOS M.D.

Y

oga can wreck my body?! Recently, I read an editorial article that proclaimed just that. The article struck a very strange note, running counter to evidence that yoga promotes a happy and healthy life. I searched for the other side of the story and found an editorial written by a doctor who committed his medical career to exploring yoga and its relationship to healthcare. His was a heavy response to the first article, and it cited modern scientific evidence to support yoga’s health benefits. In pondering the two articles, a more important concept compelled me to ask: Where is the common sense here?

We are inundated with opinions and advice regarding yoga. Yoga experts purport to have the best answer, yet many seem to contradict each other. The internet can now turn anyone into a yoga expert. The lure of financial gain and fame adds incredible bias. Western medicine remains a bit behind the curve in understanding the practice of yoga, and though research in the field is growing, the scientific method is time consuming. Some of our country’s most esteemed medical professionals may recommend yoga because it seems to work and it doesn’t seem to hurt, but we lack the level of scientific evidence required to elevate yoga practice to a standard of care for any medical condition. In a world where anyone can say anything without having to prove it, how do you know what is true? Enter common sense.

Yoga can make sense if we think for ourselves instead of letting others do it for us.

Mindset and moderation set the table for common sense, the brilliant cognitive ability that gives us a Darwinian chance of succeeding.

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An individual can sort through yoga’s issues by adopting a mind-set that enables good questioning, using moderation to select the right answers, and applying common sense.

Like many other great minds, Socrates knew that without a proper mindset, you really can’t learn much. This is the hardest step. “En oida oti ouden oida” (“I know that I know nothing”) is the ancient Greek philosophy often attributed to Socrates that asks one to first profess their own ignorance in order to begin the path toward true knowledge. Warrior II is easy, right? It can be, and it can also be hard. The first time you do it you won’t look like a yoga magazine cover, but if your pelvis is still tilted anteriorly after the 2000th time, you will gradually herniate a lumbar disk, and then yes, yoga can wreck your body. Let’s say you can get into something that looks like crow pose. Are you “doing it right”?

How do you know? If one teacher applauds you and the next one adjusts you, what does that mean? Does “doing it right” look the same for everybody?

“Pan metron ariston” (“All things in good measure”) is another ancient Greek saying. While not specifically attributed to any one person, it can be interpreted many ways. In reality, the individual must define, or measure, moderation in the context of their lives and priorities, lest someone else’s experience or argument lead you down a path that may prove to “wreck your

body,” relationship, or whatever else. For yoga it can mean how physical, how mental, how spiritual, how intense, how long, and how frequent.

If you ask these questions, then moderation will allow you to pick the right answers.

Mindset and moderation set the table for common sense, the brilliant cognitive ability that gives us a Darwinian chance of succeeding.

Along the way, you will encounter extreme beliefs, like articles of journalism on the internet.

Common sense is the result of a thought process that lets the mind hold its own flashlight so it can shine light wherever it intends. Common sense helps a person avoid potential pitfalls on the journey of yoga: injury, competitiveness, financial gain, fame, personal stresses, and others’ expectations. Common sense just needs to be more common.

There was useful information in both of the articles mentioned, but the writings were meant to sway you a certain way. Sorting that out is important. One first needs a mindset that allows the right questions to get asked. With a sense of moderation you can select the honest answers. With common sense you can turn information into real change that puts you and those around you in a better place. Whether your mind has been pondering the 8 Limbs of Yoga for decades or you’re just trying to figure out where your feet go in mountain pose, common sense will always serve you well.

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YOGA /

Philosophy

“I am proud to be Catholic..”

I’m proud to be Catholic, but have suffered tremendous pain from some members of my church that that do not understand what yoga is and is not. For one, it’s not a religion and Satan does not enter my heart when in Savasana pose. What enters my heart is only what I choose at that moment, in that time and that space. I discern what I need, what my soul needs and the intent comes from me. Many times I’m blessed that the intent I’m longing for is one guided by the instructor.

Yoga’s beauty is that it is personal and individual. Strength comes from the power of all students in the class, but the breath is the source of the power.

Learning the breathing was the easy part for me. The hard part was learning that some people do not accept others unless their choices are the ones honored.

I have been deeply hurt by some of my church peers. These women are part of my faith community, and I wanted their friendship. I wanted to share with them some very powerful spiritual growth I have had through the practice of yoga. Instead, I was told I should not speak of this growth and my growth needed to come in ways the church approved. I should not be encouraging women to find spiritually in yoga. I was inviting Satan into my life.

YOGA AND FAITH Damned if you do, damned if you don’t BY: KAREN TRUDEAU

I was made to feel I was doing something very wrong. I was presented with several pages of reading material with a reminder of what was the “right path.” I cried. It took a couple of weeks of soul-searching and researching, but I knew in my heart I had done nothing to hurt God. I started to share my story, and found that other women left the church or church groups not because of our religion per se, but because of how they were treated by a few people within it.

“I’m no longer on medication, and no longer live in fear and anxiety.”

Please don’t speak of what you don’t understand. You don’t know why I attend yoga, you didn’t ask about my chronic pain, anxiety, and a difficult marriage and divorce. You don’t know that I no longer want to take medications, and that my doctors recommended yoga. You did not ask before you condemned me. I’m no longer on medication, and no longer live in fear and anxiety. Breathing and meditating while practicing yoga released a power within me that allowed me to heal.

To be in union with my body, mind and spirit is always the intent at each session. The energy that one can obtain from hearing 25 yogis breathing in-and-out all together is indescribable. It sounds like the ocean tides.

“Yoga has brought me closer to God, not away from God. ” I AM GOOD, I AM GOOD ENOUGH, I AM FILLED AND I AM LOVED.

H

ow do I know all this? I know because I have been given a gift.

The gift of life and breath. This gift comes from a higher power, and for me that is the Holy Spirit. My breath keeps me alive and calm. My breath welcomes my spirit into my heart. My heart has become so open through the practice of yoga. Yoga calms my anxiety, keeps me healthy and brings me true peace. Yoga connects me to my spiritually and inner faith.

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My yoga community does not judge. They teach. I have learned so much about my life and my journey. Yoga has brought me closer to God, not away from God. I’ve been taught to listen to the stillness, to hear my inner voice, believe in my dreams, and converse with my God. Yoga unites mind, body and soul.

Everyone should be able to freely choose to practice yoga and share the blessing they receive. When you practice yoga you can connect with a beautiful spiritual presence and be one with your body and breath. Love who you were made to be - an amazing and unique human being that gets through life one breath at a time.

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匀䔀䰀䰀 ∠ 䈀唀夀 ∠ 䤀一嘀䔀匀吀 ∠ 刀䔀䰀伀䌀䄀吀䔀

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㔀 匀椀洀瀀氀攀 吀爀甀琀栀猀 吀漀眀愀爀搀猀 愀 匀琀爀攀猀猀 䘀爀攀攀 刀攀愀氀 䔀猀琀愀琀攀 䔀砀瀀攀爀椀攀渀挀攀

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刀漀挀栀攀氀氀攀 䨀漀栀渀猀漀渀

伀û攀爀椀渀最 ㈀㔀⬀ 礀攀愀爀猀 攀砀瀀攀爀椀攀渀挀攀

ᰠ䔀砀瀀攀爀椀攀渀挀攀 椀猀渀✀琀 攀砀瀀攀渀猀椀瘀攀Ⰰ 椀琀✀猀 瀀爀椀挀攀氀攀猀猀ᴠ

⠀㘀㄀㈀⤀ 㔀㤀 ⴀ㠀㌀㘀㈀

刀漀挀栀攀氀氀攀猀䠀漀洀攀猀䀀䬀圀⸀挀漀洀 眀眀眀⸀刀漀挀栀攀氀氀攀猀䠀漀洀攀猀⸀挀漀洀

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HEALTH /

Food

Mindful Eating

WHAT DOES FOOD MEAN TO YOU? BY: JENNI FLORING PHOTOS: JENNI FLORING

Our most profound engagement with the natural world happens on our plates. What we choose to eat, and what we choose not to eat, is one of the ways we embody what we care about.

– MICHAEL POLLAN

Ever catch yourself staring into your refrigerator looking for something to eat, and then realize that you’re not even hungry? Or worse yet, find yourself sacked out on the sofa with an empty pint of Ben & Jerry’s wondering what the heck just happened? These are both classic examples of mindless eating and the reality is that many of us turn to food in times of stress, sorrow, or boredom.

Our emotional attachment to food runs deep, and the dopamine or “feel good hormone” that is released when we eat certain foods can set the stage for serious addictive behaviors. Nothing illustrates this better than our addiction to refined sugar. Think about the birthday cake, holiday cookies, or the special trip to the ice cream shop during those carefree summer nights. As children, many of us were rewarded with food, “Here’s a sucker from the doctor for powering through that entire tray of needles.” But, this is where things get serious. Sugar is just as addictive as cocaine and heroin (yep, that temper tantrum your toddler throws when he doesn’t get that cookie is the real deal, folks) and it is now being recognized as a major contributor to heart disease, autoimmune disorders, cancer, and a host of other major illnesses.

It is possible to break the cycle, and we can correct this behavior by acknowledging the way we look at emotional and physical ties to food. When we begin to equate food as nourishment, as opposed to using food to create a feeling or to fill a void, we can make a shift towards healthier choices.

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Who is your Old MacDonald and where is his farm?

Today there is disconnect from our food. Where does our food come from? Do we share the same values as those who grew or raised our food? If you’re buying prepackaged food; who prepared it, what is monosodium glutamate, and why is it in my soup?

When we are able to become more mindful of our food choices and understand how that food arrived on our plate, while also recognizing and identifying our emotional ties, we begin to transform our relationship with food to take better control of what, when, and how we eat.

Acclaimed food author Michael Pollan summed it up well during an interview with Oprah; “Our most profound engagement with the natural world happens on our plates. What we choose to eat, and what we choose not to eat is one of the ways we get to embody what we care about.”

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FIVE TIPS FOR MINDFUL EATING Practice Gratitude Before you eat, pause and say thank you for the food and the opportunity to nourish your body. If you are eating an animal protein, thank the animal that gave its life for your nourishment. Eating is a sacred act, and gratitude helps bring that back into focus.

Be Present Make sure you are present for each and every bite you take. This means no checking email, social media, or watching television. It will make your meal more satisfying and enjoyable.

Know the Origin of Your Food Shopping at a local farmers’ market, signing up for a CSA, or taking part in a community garden allows you to meet the people who grow your food. Forming these connections will build and foster a community around healthy and sustainable living, allowing you to become more mindful of your food choices.

Prepare Your Food Skip the processed “foodstuffs.” Reconnecting with the food on our plate is the key to mindful eating, and that means taking the time to prepare real food to share with friends and family.

The Ten Minute Rule Craving that chocolate bar? Wait ten minutes. If you still want it after ten minutes, eat just a quarter of the bar. Pause to give yourself a chance to recognize where you are with the craving. You may realize that something else would serve you better, like a five-minute meditation, a hug, or a walk in nature.

53

HEALTH /

Food

Move

BY: TIM TRAINOR, GENERAL MILLS CORPORATE CHEF

Mediterranean PARFAIT Not Your Mother’s Yogurt

This heart healthy, high protein, and savory parfait is a tasty and filling snack.

Ingredients:

Directions:

YOGURT MIXTURE

MIXTURE

Yoplait® Nonfat Plain Yogurt 2 lb container

• Place yogurt, garlic powder, diced cucumbers, lemon zest and mint in mixing bowl.

Garlic powder 2 tsp Cucumbers, seeded, diced 1 cup Lemon zest 2 tbsp Mint, fresh, finely chopped 2 tbsp TOMATO MIXTURE Tomatoes, sun-dried, packed in oil, drained 1 cup Spinach leaves, fresh, chopped 4 cups Kalamata olives pitted 1 cup GARNISH Toasted pine nuts 1/2 cup Pita chips 1/2 inch pieces 1 cup Note: Parfaits can be made ahead, but should not be topped with pita chips until just prior to serving.

Nutrition Information PER SERVING Calories: 190, Calories from Fat: 80, Total Fat: 9g, Saturated Fat: 1 1/2g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 290mg, Total Carbohydrate: 19g, Dietary Fiber: 3g, Sugars: 8g, Protein: 7g

54 www.mnyogamagazine.com

Yoga • Aerial Yoga • Dance • Fitness

Learn Classes Workshops Teacher Trainings

TULA Yoga&Wellness

Heal

SomaYoga • Ayurveda Restorative & Yin Yoga Wellness Services Private Sessions

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

• Mix with wire whisk until well combined. Set aside under refrigeration.

TOMATO MIXTURE • Place sundried tomatoes, spinach leaves and Kalamata olives in a mixing bowl.

• Mix to combine.

ASSEMBLY • Deposit yogurt mixture into parfait cups.

• Place 1/4 cup spinach mixture on top of yogurt.

• Deposit yogurt mixture on top of spinach mixture.

• Place 1/4 cup spinach mixture on top of yogurt.

• Sprinkle 2 tsp toasted pine nuts on top of spinach mixture in each cup.

• Top each parfait with 1 tbsp pita chips.

• Serve immediately or hold under refrigeration until ready to serve.

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ADVERTORIAL

BEGINNING GARDENING BY: COLLEEN QUIRAM OF UNTIEDT’S VEGETABLE FARM, INC.

Starting a garden, whether it’s on your deck, patio, or back yard, can seem daunting.

However, with a little education and effort, you can enjoy fresh, homegrown produce all summer long.

Tomatoes Tomatoes are loaded with antioxidants including vitamin C, potassium, vitamin A, B6, fiber and folate. They’re also an excellent source of lycopene, a naturally occurring chemical that gives fruits and vegetables their red color. All of these help to prevent cancer, reduce signs of aging, prevent osteoporosis, and prevent diabetes.

Tomatoes are easy to grow. Select plants with dark green leaves and no obvious spots or yellowing. Younger plants will also transplant better than larger, more mature plants. Adding calcium in the form of crushed eggshells or bone meal to your soil can help prevent a common nutrient deficiency called Blossom End Rot. Tomatoes will need 8-12 hours of direct sunlight, loose soil and consistent moisture throughout the growing season to produce well.

Once red-ripe, carefully cut the tomato from the plant. Store the ripe fruit on your kitchen counter out of direct sunlight. Never store tomatoes in the refrigerator as this can change both the flavor and texture. If you have more tomatoes than you can use, they can be easily frozen whole once cored for use during the winter.

Green Beans Green beans are high in many vitamins and antioxidants such as vitamin K, fiber, folate, and manganese. Fiber is important for those trying to lose, or maintain weight, because it helps control hunger.

Harvest beans before they get too thick, usually no thicker than a pencil. Refrigerate the beans in a plastic bag and use as quickly as possible.

Once ready to use, trim both ends of the beans and cut in half if needed.

Cucumbers Cucumbers contain many B vitamins such as B1, B5, and B7. They also have high fiber and water content, which can help with digestion and hydration.

Similar to green beans, there is both a traditional vining cucumber and bush cucumbers. Bush cucumbers will still vine, although not nearly as far as the traditional. To get the best results, start your cucumbers out by seeds instead of transplants. Create a mound of soil roughly one-foot in diameter and about 6-inches tall.

Plant three to four cucumber seeds in the center of the mound, and water well. Keep the plants moist throughout the summer as plants that are too dry will produce bitter cucumbers.

Harvest cucumbers before they get too large.

Store in the refrigerator once picked or use immediately.

Peppers Peppers come in all shapes, sizes, colors, and heat levels. Sweet peppers can be green, red, orange, and yellow. Red peppers are higher in beta-carotene and vitamin C than other colors, but all have beneficial nutrients. Hot peppers such as jalapeño and habanero contain a compound called capsaicin which gives hot peppers their heat. Capsaicin has been shown to help reduce inflammation and could possibly help prevent prostate cancer.

Peppers like it warm! Plant in warm soil, at least 75 degrees, and in an area that receives 8-12 hours of direct sunlight. Keep the soil evenly moist, but not overly wet.

Use caution when harvesting hot peppers.

Wear gloves and carefully cut the stem of the pepper, as it is important not to damage the plant. Refrigerated peppers can keep for up to two weeks. If you’re unable to use them immediately, all forms of peppers may be be frozen.

Simply chop and place in the freezer for later use in chili or soups.

Does tending to a garden still sound overwhelming? Let us help by providing fresh, locally grown produce when you join our CSA (Community Supported Agriculture) program. CSAs are a food share program that supports local farmers.

Before the growing season begins, individuals become members by purchasing a ‘share’ of the farmers’ crop. Each CSA member will receive a box full of the farmers’ current crops in a weekly harvest. On our farm we grow and maintain nearly 50 different crops to be harvested for the 17-week duration of our CSA.

CSA PICK UP LOCATIONS Kowalski’s Markets: Eagan, Eden Prairie, Excelsior, Grand Ave-St. Paul, Lyndale Market, Oak Park Heights, Parkview Market, Uptown Market, White Bear Lake, Woodbury Albertville – InFit Buffalo – Untiedt’s Garden Market Burnsville – Valley Natural Foods Delano – Stahlke Bus Garage Eden Prairie-Untiedt’s Garden Market Maple Grove – Untiedt’s Garden Market Minneapolis – Minneapolis Farmers Market (9am-1pm) Minnetonka – Untiedt’s Garden Market Montrose – Untiedt’s Vegetable Stand St. Louis Park, Knollwood Mall – Untiedt’s Garden Market

There are two types of green beans. Pole beans are best if you have a trellis or fence for them to grow on. Bush beans are more popular for home gardens as they take up less space and don’t climb. Beans are started from seed and sown directly in the ground once daytime temperatures are consistently over 65 degrees. It’s important to keep soil evenly moist. Once they start blossoming, they’ll continue to produce beans until the weather gets too hot, generally late July or early August in Minnesota.

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55

HEALTH /

Theraputics

YOGA FOR RECOVERY FROM EATING DISORDERS A Clinician’s Perspective BY: LISA DIERS RDN, LD, E-RYT

Eating disorders live and thrive on fear, solitude, shame, darkness and isolation. Someone with an eating disorder experiences severe disturbances in eating behaviors, such as extreme reduction of calorie intake, purging behaviors, extreme overeating, or feelings of intense distress about body weight and shape.

It’s a complex disease and has the highest mortality rate of any mental illness. Someone can have more than one eating disorder at the same time, and are affected regardless of gender, age, race, size, or socioeconomic status.

No one “chooses” to have an eating disorder, and in Minnesota alone, more than 200,000 people struggle with them.

Fortunately, they’re treatable. People can, and do, recover to live full, healthy lives.

If you are a yoga instructor, chances are some of your students struggle with these illnesses. Having increased awareness could help your students have a more rewarding and healing practice.

When instructed properly, yoga is a safe vehicle by which to enter the tough terrain of the eating disorder controlled mind and body. This learning can reflect valuable information for integration into the recovery process. As a result, yoga is a natural addition to eating disorder treatment. By inviting a student to focus on stability, awareness, and gentle curiosity while practicing yoga, a teacher can help create a safe space supporting exploration, individual expression, and opportunity for healing.

There is no one way to recover from eating disorders. All modalities of treatment and interventions serve to complement one another and are tools to add to the recovery tool box. Yoga is one such tool. My professional experience, observations, and new research indicate yoga’s role in treatment has the potential to positively enhance the recovery and healing process. However, more research with better study designs are needed to further understand yoga’s role in treatment.

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When teaching with eating disorder recovery focus in mind, students or clients seem to benefit most from a yoga space that offers invitational and body-neutral language, a greater focus on the function of the pose and much less on the form, limited or no mirrors in the yoga space, a promotion of “curious not furious,” awareness to what happens in the mind when in a posture, and a teaching skill set that can offer poses to all levels of experience, mobility, body shapes and sizes.

No one “chooses” to have an eating disorder...

Reconnecting to the body can be scary, and is needed work for recovery. Teaching to create both physical and emotional safety in a class is paramount. When teaching in this way, open communication between client and teacher before, during, and after a session can be very helpful. When possible, close connection with a client’s treatment team to aid in off-the-mat integration, is also important.

Although teaching eating disorder focused yoga requires careful consideration, adequate training and on-going mentoring by experienced professionals, there are many ways yoga instructors can promote a body positive and a comfortable environment for their students.

With more Americans than ever taking yoga, and so many struggling with body image and eating disorders, the yoga community has the opportunity to promote positive change and a deeper appreciation for our bodies.

TEACHER TIPS FOR PROMOTING A

BODY POSITIVE YOGA ENVIRONMENT Create accessibility. Incorporate language that promotes choice, options, safety and curiosity while being nonjudgmental, validating and caring.

• Some language examples: centered; rooted; notice; gentle reminder; option; invite; imagine; if you’d like.

A Body Positive Environment: • If a studio says it’s “welcoming” what does that look like? Where does that start? Is it consistent?

• Hold the space for your students and recognize that they may not know what emotions or experiences they are bringing to the mat. What kinds of messages do you send about food, weight and self-worth when you teach?

• What type of language do you use about the body? Is it critical, judgmental, neutral, or positive? Assuming? Limiting?

Survey your students. Ask if there is anything you can do to create a more accessible and welcoming class environment. My students have taught me most of what I know!

Seek Support. Reach out to experts who have experience in this work. You can begin with your physician or research these Minnesota resources: The Emily Program, Melrose Center, Anna Westin House, and the Joy Project.

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A Survivor’s Perspective BY: NICOLE CHRISTIANSON ARTWORK: MARTHA KUZZY

I

remember my eating disorder like it was yesterday. ED (my eating disorder voice) was not a very nice person, always berating me, reminding me that I was never going to be enough. I would never be skinny enough, pretty enough, or loved enough. I was not worthy of those things. ED was so loud in my head, always reminding me of how undeserving I was of anything good in my life. I would restrict my calorie intake to 500 calories a day and then I would workout until I felt sick or passed out. I felt sad, lonely, inadequate, confused, and helpless.

I felt out-of-control and that the only thing I could control in my life was my weight. I used my eating disorder as an escape, an escape from some very deeply-rooted wounds. In hindsight, all I wanted was to stop the pain of not feeling that I was loved enough, understood enough, or just, enough. Today I understand that I was using my body as a cry for help.

In 2008, I was admitted into an eating disorder clinic. I walked in feeling scared, angry, and ashamed. I did not have a problem. It wasn’t until noon that day, that I realized how sick I really was. I could NOT eat the food they put in front of me. I starred at the spaghetti for about 5 minutes, working myself up into a panic attack. I started to sob uncontrollably for two reasons. One, I was terrified of eating anything outside my comfort foods in fear of getting fat, and two, I could not believe how sick I really was. I finally got it. I finally realized I needed help. I finally stopped resisting, and started accepting.

230 Hour Teacher Training

June 2016 Our curriculum is a foundation in classical Hatha Yoga postures, philosophy, pranayama, meditation, anatomy of the physical and subtle bodies, and the rich practice of Patanjali’s 8-Limbed Path. As the training progresses, students will also learn restorative and vinyasa adaptations and sequences. Our graduates will be skilled and knowledgeable in Classical Hatha Yoga, Restorative Yoga and Vinyasa Yoga, giving them the ability to teach and assist a wide range of students.

It wasn’t until day three that I was introduced to yoga, and to be honest with you, I was not very excited about it. I was a cardio nut, always punishing myself with intense, high impact workouts. The whole yoga thing was not for me. Yet, I had no choice, so I begrudgingly attended.

My first class was an instant release. For so many years my mind was preoccupied with rigid and relentless food rules and constant negative thought patterns. ED controlled my life, but for that one hour I was able to put those thoughts aside and just be me. I remember standing in Tadasana (mountain pose) outside in the sun, hearing the soft voice of my instructor, and feeling the dewy grass against my feet. This was the first time in years that I began to connect with my true, genuine self, which had been buried for a long time. I didn’t know who I was anymore, but deep down I knew that healthy and happy Nicole was in there somewhere. I began to cry.

Yoga saved my life. It helped to restore the imbalances in both my body and my mind. Yoga had a profound affect in helping to balance my emotions, which in turn dramatically decreased my anxiety and depression symptoms. Overtime, my mind became calmer, clearer, and more focused. ED’s voice became quieter. I started to find my healthy voice again. Through Yoga I was able to regain my self-esteem and positive body image through the cultivation of non-judgment, confidence, selfacceptance, openness, and inner strength.

Now I teach Yoga everyday. Yoga is my therapy. There are still days when ED’s voice is loud, and usually that’s when I’ve had a tough day. But today, I know how to quiet ED’s voice and cultivate my healthy voice. All I need is my mat and my practice. My two points of concentration become my body and my breath, and everything else just goes away. It’s just my mat and me.

Yoga was and still is, an instrumental piece in my recovery. For so many years, I hated myself. Yoga taught me how to love myself again. I learned the beauty of imperfection. I began to accept my defeats with my head up and my eyes wide open. Yoga helped me to build my roads on today, because tomorrow’s ground is too uncertain for plans, and the future has a way of surprising us. I learned that I really can endure. That I really do have worth....and that I really am enough.

Yoga saved my life.

Information sessions beginning March 26, 2016 www.blissyogastudiomn.com/teacher-training

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HEALTH /

Theraputics

CANCER AND YOGA An Ayurvedic Approach

BY: KAMIE SLEGERS NICHOLLS / ARTWORK: LARA CORNELL

As a teenager I watched people meditate and thought, ‘how strange’.

Now in my 60’s with advanced metastatic prostate cancer, I embrace it as part of my journey.

Yoga has enlightened me with the range-of-motion to find a peaceful place, allowing me to enjoy my day and help me celebrate life.

– R. NORDIN, STUDENT AT SYNERGIZE YOGA

C

ancer is a topic all-too-familiar with Americans. Today, an estimated 14.5 million Americans live with cancer. To combat cancer, the American Cancer Society promotes healthy living, with a specific focus on the benefits of yoga and meditation.

Each session is flexible, allowing for each individual client’s state-ofbeing, and my intuition regarding best practices. I am their witness and guide on a journey to self-discovery and healing.

Because cancer is an autoimmune disease, the general goal of yoga therapy for cancer patients is to build their immune system and reduce stress. The Ayurvedic approach includes lifestyle changes that support and balance clients according to what is in-balance or out-of-balance.

Clients work toward increased awareness of their emotions and connections to prana (life force) to increase their personal vitality. Practices include approaches to build self-confidence and self-love in a safe and supportive environment.

Cancer steals your breath, yoga gives it back.

– TARI PRINSTER Instruction includes yoga, meditation, breathing and relaxation techniques, discussions on nutrition and herbs, and daily routines. Sessions may also include supported yoga poses, pranayama (breath practices), langhana (calming practices) and brahmana (energizing practices), and body awareness exercises. Poses that activate the immune system, such as chest-openers and flowing sequences, may be used depending upon clients’ physical abilities. Mudras (hand gestures) may also compliment any practice.

Recent studies show significant beneficial effects of yoga for the general public, but only modest improvements for cancer patients. My personal experience has been much more positive, and the following quote from a current client reflects a simple effect, yet significant improvement: “Every time I went in for my checkups, I was anxious about the outcome. Would there be more cancer? Now, before my check-ups, I do my breathing exercises and focus on grounding. I have found a new lifestyle. I feel better about myself and more balanced.”

Yoga and meditation promote relaxation and focus energies for healing through a journey of transformation (physical, psychological, emotional) to address specific cancer-related challenges and achieve optimal health. Ayurveda, the oldest surviving system of healthcare in the world, is included in the process because it promotes the idea that each person is unique and that the body has the wisdom to heal when connected to its natural rhythms.

As a yoga therapist and Ayurvedic practitioner, I work to create individualized programs based in part on the pathophysiology of the individual’s cancer, mainstream treatment, and side effects. My clients live with breast cancer, colorectal cancer, prostate cancer, and lymphoma. I try to convey what I have come to know as the wisdom of the ancient practices of yoga therapy and Ayurveda. I teach these sciences as methods of rehabilitation, helping clients to reconnect to life while battling cancer and recovering.

Each client receives an Ayurvedic consultation, which considers injuries, family history, nutritional and digestive health, physical, mental, emotional, psychological strengths and weaknesses, stress levels, spirituality, doshas, and energetic bodies (nadis, chakras, pranavayus).

Together, we build a practice and a plan based on the type of cancer, time of diagnosis, treatments, side-effects of surgeries and medications, principles of Ayurvedic medicine, and recovery (physical, psychological, emotional).

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ADVERTORIAL

5 TIPS

TO WELLNESS IN THE WORKPLACE BY: NIKKI PETERS BARRETT

1. Be Your Own Health Advocate

Does your company have a wellness program? If not, ask how you can start one. This could be as simple as organizing a walking class or mindfulness class. Such activities can significantly bring health care costs down for your company. A recent Harvard study found that yoga and meditation reduces health care costs by 43%. It’s a WIN-WIN.

2. Move Your Body

Do you sit at a desk all day? For optimal back health, experts recommend stretch breaks every 15 minutes. If this is not possible, try to book a lunchtime yoga session to lighten the load both physically and mentally.

3. Take Time to Breathe

Do you feel yourself holding your breath while working on a stressful project? If you smoke cigarettes, do you have the need to relieve stress by

taking a smoke break? Kick those habits with repetitive 1-minute breathing and meditation exercises that you can find using apps like CALM, or find inspiration online from organizations like The Meditation Station.

4. Be the Master of Meals

Eating out of vending machines or choosing fast food restaurants can cause significant damage to our bodies over time including our heart health, as described by Go Red For Women and the American Heart Association. Prepare your meals ahead of time and be sure to pack healthy snacks that will keep you full and prevent sugar cravings.

5. Know Your Worth

There is nothing worse than feeling unappreciated and under-valued in the workplace, especially because we spend so much of our time and energy there. Engage in programs that help you discover your strengths, get clear on your professional goals as well as what gives your life a feeling of purpose. Commit to yourself that you will leave unhealthy environments.

Life is short! Go SHINE!

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Green Lotus & Me

Transform

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Excellent curriculum taught by instructors that truly care about the personal and professional development of their students as yogis and yoga instructors. I am honored and proud to have trained at Green Lotus. ~ Serena

Green Lotus & My Personal Wellness Yoga for All Ages | Meditation | Yoga Nidra Acupuncture | Ayurveda Consultations | Healing Touch | Holistic Chiropractic | Infrared Sauna | Past-Life Regression | Reiki |Therapeutic Massage | Workshops & Retreats

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Essential Oils Workshops are held throughout the month.

To find out when the next workshop will be, visit www.openmindsfusionstudio.com To purchase oils online visit: www.yldist.com/Ewheinis  www.beckynordeen.com

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HEALTH /

Theraputics

ADVERTORIAL

Acupuncture & Holistic Medicine

FOR WELLNESS BY: SENIA MAE TUOMINEN HOLISTIC HEALTH PRACTITIONER AND PROPRIETOR OF HEALING INSIGHT PHOTO: PHOTOSTATION

When Angie came in to our clinic, she could only eat five foods. All of them were white: potatoes, toast, rice, Rice Krispies and crackers. Despite these restrictions, she had horrible stomach cramps every day after lunch. She curled up in the fetal position and hid in the back room of her office until the cramps subsided, missing several hours of work every day.

She hated the pain, of course, but mostly she wanted her life back. “I’m so tired all the time, I can’t do anything. I’m too exhausted to go to yoga or even play the piano. I feel anxious about losing my job. I can’t go out to dinner with my husband because I don’t know if I’ll double over in pain. I’m just trying to survive one day at a time.”

Angie’s doctors ran test after test, but they couldn’t find anything wrong with her. One of them recommended she try acupuncture and she called our clinic.

Now, months later, Angie eats just about anything she wants and never has a stomachache.

She has so much energy that her boss noticed and promoted her to a leadership role in her department. She does yoga several times a week.

Her anxiety went away and she and her husband bought a house to fix up. Her health improved so much that she was able to get pregnant. She’s expecting their first child any day.

This is the kind of story we hear in our clinic often. Women and men who are suffering with pain/digestive issues/anxiety/insomnia that is negatively affecting everything in their life. Their doctors don’t have a solution because nothing shows up in their tests, and medication doesn’t fix the problem. A holistic approach and natural treatment methods like acupuncture, herbs, and food therapy are a great solution.

Turning Angie’s Life Around How can holistic medicine heal something that modern medicine cannot? Holistic healers look at the body differently. We evaluate the body and mind as whole, look at all the symptoms a patient presents, and diagnose patterns of

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ing a greater variety of foods as her digestive fire got stronger.

The era of the magic pill is behind us.

imbalance. We then address those issues holistically using a variety of techniques including acupuncture, herbal formulas, and food therapy.

The first step to heal Angie was to do a holistic assessment of her health. Her digestive fire was incredibly weak so she couldn’t digest anything except the simplest, whitest foods. Her energy was seriously depleted as a result. The stress of missing work and not being able to do anything with her husband created anxiety and ultimately constricted her digestion even more.

It was a vicious cycle.

We used acupuncture to jumpstart the healing process and restore Angie’s health. Acupuncture has been around for 3,000 years and the tiny, painless needles can reduce anxiety, balance hormones, stop pain, and adjust organ function. In Angie’s case, we used acupuncture points to relax her digestive tract, restore normal digestive flow, and stop her pain. It also calmed down her nervous system and boosted her energy. She took a delicious nap during every one of her treatments (the warm table and eye pillow helped!) She felt relaxed and rejuvenated every time she left our office.

To boost the effects of the acupuncture, we also used herbal medicine and food therapy, of which, Chinese medicine has the world’s most sophisticated systems. Based on healing properties, temperatures and flavors, it enables us to prescribe very specific foods and herbs for each individual’s patterns. Angie took herbal remedies to repair her gut and boost her energy. We prescribed specific foods to strengthen her digestion, gradually reintroduc-

WWW.HEALINGINSIGHTONLINE.COM 651.792.5222 SENIA@HEALINGINSIGHTONLINE.COM

Angie regained her health by rebuilding her body from the inside out and calming her body’s response to stress. While you could use any of the single treatment techniques on their own, we’ve found that patients who combine acupuncture, herbs and food therapy heal faster and get incredible results that last for years to come.

What can acupuncture and Chinese medicine help you with? An evergrowing body of research is proving acupuncture is effective for all types of pain conditions and menstrual disorders. Our expert practitioners are also able to treat: • Digestive issues like irritable bowel syndrome, colitis, and reflux • Chronic pain like fibromyalgia, back pain, neck pain, headaches and migraines • Respiratory issues like allergies and asthma • Emotional issues like anxiety, depression, and high stress • Hormonal issues like PMS, infertility, and menopause • Wellness issues like fatigue, insomnia, and anti-aging

On the West Coast almost everyone knows an acupuncturist, and now it’s gaining popularity in Minnesota. When I entered the field more than a decade ago, acupuncture was considered an alternative medicine. Today, it’s practiced in Twin Cities’ hospitals, corporations, and rehab centers. The same was once true of yoga, and now there’s an entire magazine devoted to Minnesota Yoga!

Speaking of which, acupuncture and Chinese medicine are an excellent complement to your yoga practice. The era of the magic pill is behind us. We want to heal the root of our health problems rather than just covering up the symptoms. We want a system of medicine that treats mind and body together. We want to reverse the effects that stress has on our health. Like yoga, holistic medicine is the perfect solution.

Acupuncture and Chinese medicine have been around for thousands of years. Give it a try and see how it can help you.

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Theraputics

COMMON USES DIFFUSE for emotional, mental and respiratory issues. Purchase a quality diffuser and follow instructions. Diffuse during your yoga practice!

DIRECTLY INHALE from the bottle, or rub a drop between the palm, cup the nose, and breathe. Avoid pure spice oils and use caution with strong aromas if you’re sensitive or asthmatic.

An ancient practice for health & wellness

AROMATHERAPY BY: JESSICA WIEHLE

L

ike yoga, aromatherapy is an ancient practice. One of the first documented individuals to use plant chemistry was Tapputi, a female chemist mentioned in a cuneiform tablet from the second millennium BC in Babylonia, Mesopotamia. Say what? Yes, it’s that old.

As wellness-minded individuals, we know that things that have stood the test of time, have done so because they are effective. Aromatherapy, like yoga, has stood the test of time as a means to support health and wellness.

Essential oils are volatile plant materials made up of small molecules that easily release into the atmosphere and pass through the skin into the blood stream. When you smell them, the molecules enter your nasal passage and stimulate your olfactory nerve located behind the bridge of your nose. The olfactory nerve is highly sensitive, and responsible for transmitting messages to your brain. Essential oils carry messages to the brain and other organs to heal and restore balance. This is aromatherapy.

You experience aromatherapy every day. When you smell spicy cookies baking and your tummy begins to growl, the digestive properties of the spices are triggering your hunger. When you smell your favorite flower and find yourself smiling, the uplifting properties we find in floral oils are responsible.

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The journey into aromatherapy is exciting, but it does require understanding some basic guidelines for use and safety. Essential oils are the concentrated life force of the plant. Think of them as medicine from the Earth. They’re powerful, and should be treated as such.

When using high quality oils, little is needed to achieve results.

Know your oils. Know who you are purchasing from and what you’re purchasing. Ask questions. The essential oil industry is very competitive, and not all oils are created equal. Inferior oils are poorly produced, and could be cut with chemicals that cause sensitivities and reduce therapeutic value.

Before purchasing oils, ask: • Where do the essential oils come from?

• Are they tested for quality and purity? If so, are there certificates of analysis?

• How are they produced (organic, wild-harvested, unsprayed, farmed, commercial)?

• What qualifications does the aromatherapist or oils consultant have?

Quality oils come from companies that understand that producing essential oils is an art beginning with farmers producing the plant from which the oils come. Other key factors include region, climate, and harvest. Smaller companies are often more devoted to quality. Local is best. Know your oil girl or guy, so to speak.

APPLY TOPICALLY for pain, relaxation, stimulation and organ specific issues.

Most oils need to be diluted in a base oil or other medium. Dilute anywhere from 1% up to 25% depending on size of application. Stronger dilutions should be used sparingly, on the wrists for example.

1 drop per 5 ml = about 1%, 25 drops in 5 ml = about 25%.

Rub a drop into each foot neat (undiluted). The feet are good at absorbing oils and are not as sensitive. Avoid applying neat in other locations.

Always dilute in salts or vegetable oils for baths. Most aromatherapy can be accomplished through topical and aromatic applications. However, there are times when internal or oral use makes sense.

INTERNAL USE is an often misunderstood in aromatherapy. You might know someone who believes it’s safe to ingest essential oils, or have heard this is a dangerous practice. Both statements are true.

Common sense is key. Learn first. Consult an aromatherapist, especially if you’re a rookie or taking medications. Don’t ingest anything if you don’t know where it comes from. Dropping essential oils into water without an understanding of what you’re doing, may stress your body. Accidentally drinking them can be very toxic, so keep them away from children and pets.

That being said, a drop of high-quality cold-pressed organic lemon oil diluted in honey and warm water, is cleansing and delicious. A drop of grapefruit mixed well in carbonated water is a bubbly treat that can help curb cravings. A drop of the right blend in a capsule can improve digestion.

Essential oils are part of what makes a plant so abundant in nutrition. Ingesting properly for the right reasons, can be safe and life-changing.

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WHICH OILS SHOULD YOU USE? There are almost as many essential oils as there are plant species. Here are five essential oils to get you started:

Sunday Morning Yoga & Brunch

LAVENDER – the perfect starter oil because of its safety record and broad spectrum of use. Great for everything from skin issues to anxiety, headaches and sleep issues. A whiff from the bottle can relieve stress instantly. No yogi wishing to maintain harmony should leave home without it.

ROSEMARY – stimulating, recharging and antiviral, rosemary opens the third eye and enhances focus and concentration. It also soothes muscles and is good for the liver.

LEMON – uplifting, clearing, cleansing and stimulates the immune system. Lemon can also be used for cleaning surfaces and killing germs. Mix with tea tree, lavender and/or lemongrass with one part vinegar to four parts water and up to 4% essential oils for a great yoga mat cleaner. Careful, lemon can make your skin sensitive to the sun.

Morgan Creek Vineyards and instructor Kelly Holland invite you to yoga and brunch under the majestic oak.

10 a.m. Sundays June 26 | July 31 | Aug. 28 Bring mat, towel or blanket Class & brunch $30, class-only $15

Enjoy the connection of body, earth and movement in a sacred space.

All-levels yoga will be followed with brunch featuring Morgan Creek Myst, a sweet and inspiring summer treat for the senses.

Morgan Creek Vineyards

EUCALYPTUS – opening and expanding, eucalyptus aids respiratory issues like no other. It’s great tool to open the heart chakra on and off the yoga mat.

FRANKINCENSE – great for the immune system. It’s a stimulant, anti-inflammatory and antidepressant. Currently being researched for its anti-cancer properties. It’s meditative and centering, great for prayer. Yogis interested in the more intuitive side of practice will find this oil aids in connecting to the Source.

These five oils are just an introduction to what Earth has to offer by way of this ancient art. Try them out and begin to pave the way to better health, wellness, and an even more refined practice.

Learning how to use essential oils properly allows for easy and effective self-care. There are many great books and websites to get you started. For more specific questions, a skilled professional with access to high quality, pure plant materials will open the door to endless opportunities for healing and growth, both physically and spiritually.

Register at morgancreekvineyards.com/events or 507-947-3547

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HEALTH /

Psychology

Simply Google “how to do Pranayama” and you’ll find countless videos and articles at your fingertips. For this reason, I won’t get into “how”, and instead focus on “why” Pranayama is vital.

First and foremost, breath is crucial because we can’t survive without it. We can go a couple of days without water, but not more than a couple of minutes without breath. This is an obvious yet unappreciated fact as it’s one of our body’s autonomic functions that keeps on keepin’ on whether we think about it or not. The autonomic nervous system’s job is to perceive and regulate our internal environment and is comprised of breath, digestion and heartbeat— all of which closely influence the other. Unlike heartbeat and digestion though, breath is the only part of the autonomic nervous system that we can consciously control, therefore if we work to keep our breathing full, steady and regulated, the rest of the team (heartbeat and digestion) will follow.

The Psychology of Pranayama

THE HEART OF YOGA BY: ANNA ROTH PHD PHOTO: WILDLOVEPHOTO.COM

A

s one of the limbs of Patanjali’s eight-limbed path, yogic breathing, or Pranayama (a Sanskrit word meaning “extension of the praña or breath” or “extension of the life force”) lies at the heart of yoga. Before becoming a yoga instructor myself, I never really understood why breath was so heavily emphasized in yoga classes. I had an internal reaction of, “Yeah, I know I’m breathing, I can’t not breathe, I got it” and for many years focused on the asana, moving through postures while unconsciously taking short, shallow, chest-based breaths. After completing yoga teacher training and spending years researching and practicing yoga and psychology, I now share the view of many seasoned yogis who regard Pranayama as one of the most, if not the most, important aspect of yoga practice.

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Without even realizing it, many of us take stressed chest (thoracic) breaths whereby our breaths are fast and shallow, only inspiring faint movement from our chest. This type of breathing stimulates our fight or flight response and signals to our brain that there is a threat. Thus our energy must be conserved to fight or run. This switch into “fight or flight” triggers a cascade of biochemical and physiological changes that, over time, really wear us down physically and mentally.

What’s amazing is that yoga, and the practice of Pranayama, teaches us how to improve and expand the quality of the breaths we take to infuse vital life energy throughout all aspects of our being. Furthermore, the many styles available allow us to tailor our use of Pranayama to our own nervous systems, energy and imbalances, and choose a type that is best suited for us as individuals. Often times, yoga promotes a shift into our parasympathetic “rest and digest” response. Examples of this include deep calming Pranayama techniques such as Ujjayi Pranayama (ocean breath), Dhirga Pranayama (three-part breath), and Nadhi Sodhana (alternate-nostril breathing) in which we take deep diaphragmatic breaths that are slow, calm, and originate from our diaphragm or abdomen. They are a good starting place for beginners as the risks are low and the benefits are sizeable for everyone regardless of energy or constitution. A growing amount of research shows that Pranayama exercises such as these significantly increase vagal tone and heart rate variability (HRV), which has major positive implications for mental health conditions such as depression, anxiety and post traumatic stress disorder, amongst others.

Pranayama can also activate our “fight or flight” response through intense power yoga, or more vigorous types of Pranayama such as Kapalab-

hati Pranayama (breath of fire). This isn’t necessarily a bad thing as sometimes we benefit from fanning our internal fire rather than calming it. In some cases, and with the right preparation and guidance, energizing Pranayama techniques such as Kapalabhati Pranayama (skull shining breath) and Agni Pran (breath of fire) can help move sluggish or stagnant energy associated with depression. This movement of vital life energy where it’s needed can motivate action, and propel us forward in places we’re stuck.

What’s most important is choosing a Pranayama technique mindfully and with the assistance of a skilled teacher to bring your energy into balance. If you’re stressed, anxious or struggle with panic or mania, a Pranayama technique that vigorously increases energy is not the best place to start. A general recommendation is to start with the balancing calming Pranayama exercises and work your way up to the activating breaths if they’re not contraindicated for you.

“What’s most important is choosing a Pranayama technique mindfully and with the assistance of a skilled teacher to bring your energy into balance.”

Fostering a Pranayama practice empowers you to bring awareness to your energy and imbalances as our breath serves as a representation and mirror of our inner state. It also provides techniques for bringing that energy into balance that you can access at any time, on and off your yoga mat.

Deep calming breaths can become an internal anchor to return to within you when stressed, scattered, or in the midst of a painful emotional experience. Activating breaths can provide a jolt to get moving, act, or engage.

The ability to work with energy through breath also allows space for mindfulness to enter. In using breath to shift into a relaxed state, we create space to observe ourselves, change habitual responses, and choose a new course of action.

This is incredibly difficult (if not impossible) to do when in fight or flight. Working with energy through breath also provides a fantastic foundation for working with the energy of emotions—a central focus of my clinical practice. Emotions are meant to move through us, and all kinds of problems arise when they don’t. Just as Pranayama can help us breathe through a challenging yoga pose, it can help us breathe through a challenging emotion or stressful situation, and can assist you in coming back to your center.

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PARTNER DIRECTORY Where to find us?

VISIT OUR SUPPORTERS WHO DIS TRIBUTE MN YOGA + LIFE AND GET YOUR FREE COPIES! THIS LIST IS NOT EXHAUSTIVE. IF YOU’D LIKE DOOR-TO-DOOR DELIVERY TO YOUR HOME LET US KNOW: MNYOGAMAGAZINE.COM/SUBSCRIBE AZITALA YOGA 19112 Freeport Street #E113, Elk River, MN 55330 www.azitala.com (763) 595-1099 BIG RIVER YOGA 3336 East 25th Street, Minneapolis, MN 55403 www.bigriveryoga.com (612) 978-4360 BLISS YOGA 1565 Como Ave, Saint Paul, MN 55108 www.blissyogastudiomn.com (651) 504-1561

18480 Kenyon Avenue, Lakeville, MN 55044 750 Main Street Suite 100, Mendota Heights, MN 55118 7941 Mitchel Road, Eden Prairie, MN 55344 www.greenlotusyogactr.com (651) 319-9525 HEADSTANDS EVERYWHERE 1601 Technology Drive NE, Willmar, MN 56201 www.headstandseverywhere.com (320) 979-7900 HEALING INSIGHT 1654 Grand Avenue, Saint Paul, MN 55105 www.healinginsightonline.com (651) 792-5222 HEALTHWISE MINDFULNESS AND YOGA PSYCHOLOGY STUDIO 11110 86th Avenue North, Maple Grove, MN 55369 www.healthwisestudio.com (651) 846-9095 IMBUE YOGA 2223 E 35th Street, Minneapolis, MN 55407 www.imbueyoga.com 218-341-1577

BODHI TREE YOGA RESORT Costa Rica www.bodhitreeyogaresort.com (855) 263-8733

JADE COUNSELING, LLC 600 West 78th Street, Chanhassen, MN 55317 www.jadecounseling.net (612) 524-9195

CALHOUN BEACH ATHLETIC CLUB 2925 Dean Parkway, Minneapolis, MN 55416 www.calhounbeachfitness.com (612) 925-8300

JAI HEALING STUDIO 4801 ½ Nicollet Ave, Minneapolis, MN 55419 www.jaihealing.com (612) 354-7121

COMMMON GROUNDS YOGA & MUSIC FESTIVAL www.commongroundsfestival.com

KB SCULPT Plymouth, MN www.kbsculpt.com (763) 234-7519

FORAGER BREWERY 1005 6th Street NW, Rochester, MN 55901 www.foragerbrewery.com (505) 258-7490 DEVANADI SCHOOL OF YOGA AND WELLNESS 4401 Upton Ave S, Minneapolis, MN 55410 www.devanadiyoga.com (612) 787-7895 GREEN LOTUS YOGA & HEALING CENTER (ALL LOCATIONS)

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MILL CITY CREDIT UNION 9999 Wayzata Blvd, Minnetonka, MN 55305 www.millcitycu.com (800) 284-6328 MINNEAPOLIS YOGA CONFERENCE www.minneapolisyogaconference.com MORGAN CREEK VINEYARDS 23707 478th Avenue, New Ulm, MN 56073 www.morgancreekvineyards.com (507) 947-3547

MYSPIRIT COMMUNITY 313 Division Street Suite 202, Northfield, MN 55057 www.myspiritcommunity.org (507) 301-8939 NISSWA YOGA 25360 Smiley Road, Nisswa, MN 56468 www.nisswayoga.com (218) 330-6083 PLATINUM YOGA (TWO MN LOCATIONS) 509 East County Road 42, Burnsville MN 55337 14879 South Robert Trail, Rosemount, MN 55068 www.platinum-yoga.com (612) 859-0315 PERRINE AGENCY 3981 Zarthan Avenue South, Saint Louis Park, MN 55416 www.perrineinsurance.com (952) 888-3471 PLOUGHSHARE FARM 601 Wintergreen NW, Alexandria, MN 56308 www.ploughsharefarm.com (320) 304-0918 RADIANT LIFE YOGA 2657 Dupont Avenue South, Minneapolis, MN 55408 www.radiantlifeyoga.com (612) 845-8175 ROLLGA 1705 W Saint Germain Street, Saint Cloud, MN 56301 www.rollga.com (320) 428-0808 RUNMN 14240 Plymouth Ave, Burnsville, MN 55337 www.runmn.com (952) 892-7386 SIMPLE SOAPS FOR SIMPLE FOLKS 218 N Main Street, Dover, MN 55929 www.igoatsoap.com (507) 923-8843 STUDIO 925 studio925yoga.com TERZA RISTORANTE 30 3rd Street SE, Rochester, MN 55904 www.terza3.com (507) 216-9590 TULA YOGA & WELLNESS

99 Snelling Avenue, Saint Paul, MN 55104 www.tulayogawellness.com (651) 645-5551 UNTIEDT’S VEGETABLE FARM 4750 25th Street SW, Waverly, MN 55390 See ad for drop-sites www.untiedtswegrowforyou.com (763) 658-4672 VEDA YOGA THERAPY 4700 Drew Avenue South, Minneapolis MN 55410 www.vedayogatherapy.com (763) 464-9656 YOGA CAMP www.yogacampmpls.com YOGA CENTER OF MINNEAPOLIS (BOTH MN LOCATIONS) 212 3rd Avenue North Suite 205, Minneapolis, MN 55401 4200 Minnetonka Blvd, Saint Louis Park, MN 55416 www.yogacentermpls.com (612) 436-4700 & (952) 345-1953 YOGA NORTH 4628 Pitts Street, Duluth, MN 55804 www.yoganorthduluth.com (218) 722-9642 YOGAFIT – ALL MN LOCATIONS Northeast: 520 1st Avenue NE, Minneapolis, MN 55413 Linden Hills: 4507 France Avenue South, Minneapolis, MN 55410 Loring Park: 112 West 14th Street, Minneapolis, MN 55403 www.yogafitstudios.com/studios (612) 444-2151 & (612) 444-1991 & (612) 254-8500 YOKI LIFE www.yokilife.com (763) 291-8448

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Minnesota EVENTS Yoga. Family. Local. Art. Music.

COMPILED BY: SHANNON STEFFENS MN YOGA + LIFE AMBASSADOR

April MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop BARRE & BELGIAN YogaFit Loring Park, Minneapolis A barre class at Lakes & Legends Brewery in Lor-

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ing Park. Students get a beer afterwards! Cost is $10 for YogaFit members, $15 for non-members.

Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark 200 RYT TEACHER TRAINING Radiant Life Yoga, Uptown Minneapolis Explore philosophy, asana, sequencing, adjustments, western & energetic anatomy, bandha, mudra, sanskrit, shatkarma, nutrition, classical texts, mantra, meditation, and more.

April – check website for exact time/days www.radiantlifeyoga.com INVERSION WORKSHOP YogaFit Northeast, Minneapolis Inversion workshop to help students advance in their inversions and arm balances. The workshop will be held in April, more information can be found on our Facebook page YogaFit Northeast Minneapolis https://www.facebook.com/YogaFitNortheast/ INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-regis-

tering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com THAI MASSAGE PRACTITIONER TRAINING Big River Yoga, Minneapolis Explore the healing art form of Thai Massage in our Thai Practitioner Training Program. Each weekend consists of 12 hours of class time primarily devoted to demonstrations and supervised practice along with yoga and meditation to cultivate body awareness and healing qualities of loving kindness and compassion.

April through July www.bigriveryoga.com SOAP MAKING CLASSES Simple Soaps for Simple Folks storefront, Dover

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Learn how to make cold process goat milk soaps in a fun learning environment. Take home the soap we make together!

April 1, 2, or 4, 6:00 – 8:00 p.m. www.igoatsoap.com RESTORATIVE YOGA TEACHER TRAINING Green Lotus Yoga and Healing Center, Lakeville Based on Judith Lasater’s Relax and Renew®, this training is designed for yoga teachers and yoga students who want to deepen their personal practice. CEU credits: 20 April 8 – 10 www.greenlotusyogactr.com APPLYING THE 8 LIMBS OF YOGA TO MODERN LIFE Green Lotus Yoga & Healing Center, Mendota Heights Keep it simple. Keep it real. Go to the root of yogic thought. In this 2 hour workshop, learn how you can use the ancient wisdom of yoga in your life now with the 8 Limbs of Yoga.

April 9 www.greenlotusyogactr.com/training-overview.php ROCK & FLOW Big River Yoga, Minneapolis Get on your mat and practice with a carefully crafted sequence and playlist featuring rock and roll music from the 60’s, 70’s, and 80’s.

Come prepared to move!

April 9, 4:00 – 5:15 www.bigriveryoga.com 230-HOUR YOGA STUDY AND TEACHER TRAINING FREE INFO SESSION YCM on the Road Program at Nisswa Yoga, Nisswa One of the most comprehensive yoga study programs in the Midwest. Whether you want to teach or simply apply the principles of yoga

to your life, come to a free info session to learn more about this exciting opportunity April 12, 6:45 -7:45 p.m. yogacentermpls.com SPRING JUICE CLEANSING 101 WORKSHOP Radiant Life Yoga, Uptown Minneapolis Studio Why only green vegetable juices? How to navigate detox? How to handle cravings? We’ll delve into skin cleansing, wheatgrass, colonics, ancient yoga body cleansing techniques and more.

April 16 www.radiantlifeyoga.com CHASE BOSSART: THERAPEUTIC POWER OF THE YOGA SUTRAS Yoga Center of Minneapolis, Minneapolis Spend a weekend exploring Patanjali’s Yoga Sutra word by word. We’ll see how each word contains precious instruction for living a satisfying and meaningful life.

April 22 – 24 www.yogacentermpls.com MASTER REIKI TRAINING Green Lotus Yoga & Healing Center, Lakeville Final attunement to become a master reiki practitioner with David Kaley. Prerequisite: Reiki Levels 1 & 2.

April 23 www.greenlotusyogactr.com/ReikiTraining.php RESTORE AND RENEW Green Lotus Yoga & Healing Center, Mendota Heights This exclusive Green Lotus workshop, offers healing massage and restorative yoga poses in a serene studio bathed in candlelight and infused with soothing music.

April 29 www.greenlotusyogactr.com YOGA AND RUNNING EVENT YogaFit Linden Hills, Minneapolis YogaFit and Gear Running Store are partnering to host a run with a yoga warm up and cool down.

April 30 www.facebook.com/YogaFitLindenHills

Hyatt Regency Hotel, Downtown Minneapolis Providing a safe and transformative learning experience that allows each participant to go deeper, connect and awaken to who they truly are through the teachings and practices of yoga.

APRIL 15 – 18

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WHITEWATER PADDLING FESTIVAL ON THE KETTLE RIVER Kettlefest, Sandstone Paddling fun for the entire family, including races down the river, whitewater, rodeo and paddlers party.

April 30, May 1 www.kettleriverpaddlefest.com

Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org BARRE & BELGIAN YogaFit Loring Park, Minneapolis A Barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards! Cost is $10 for YogaFit members, $15 for non-members.

Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com

May

THAI MASSAGE PRACTITIONER TRAINING Big River Yoga, Minneapolis Explore the healing art form of Thai Massage in our Thai Practitioner Training Program. Each weekend consists of 12 hours of class time primarily devoted to demonstrations and supervised practice along with yoga and meditation to cultivate body awareness and healing qualities of loving kindness and compassion.

April through July 2016 www.bigriveryoga.com

WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis

SOAP MAKING CLASSES Simple Soaps for Simple Folks storefront, Dover

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Learn how to make cold process goat milk soaps in a fun learning environment. Take home the soap we make together!

May 6 – 7, 6:00 – 8:00 p.m. www.igoatsoap.com 100 MILE GARAGE SALE 100 miles of Garage sales through Minnesota and Wisconsin around the towns of Lake Pepin area.

May 5 – 8 www.100milegaragesale.org RESTORE AND RENEW Green Lotus Yoga & Healing Center, Lakeville Restore and Renew, an exclusive Green Lotus workshop, offers healing massage and restorative yoga poses in a serene studio bathed in candle light and infused with soothing music.

May 6 www.greenlotusyogactr.com MILL CITY CREDIT UNION SHRED DAY Mill City Credit Union, Minnetonka Detox your office + get good karma.

Stop by Mill City Credit Union with your old bills, papers and other sensitive documents and we’ll shred and recycle them. FOR FREE. May 14, 10:00 a.m. – 12 p.m. www.MillCityCU.com 230-HOUR YOGA STUDY AND TEACHER TRAINING FREE INFO SESSION YCM on the Road Program at Nisswa Yoga, Nisswa One of the most comprehensive yoga study programs in the Midwest. Whether you want to teach or simply apply the principles of yoga to your life, come to a free info session to learn more about this exciting opportunity May 12, 6:45 – 7:45 p.m. www.yogacentermpls.com ALS BIKE TREK Marine on St. Croix The ALS bike Trek MN is a charity bike ride created by the ALS TDI to raise awareness of ALS and funding toward an effective treatment.

May 21 www.alsmn.als.net 1000 HOUR LEVEL II: YOGA THERAPY CERTIFICATION Yoga North International SomaYoga Institute, Ely Become a yoga therapist learning skills to teach weekly yoga therapy classes, workshops, and develop a private clientele. Yoga North ISYI is honored to be one of more than 20 schools in the world to hold accreditation from the International Association of Yoga Therapist for our Yoga Therapy Program.

May 21, start day www. YogaNorthDuluth.com MAS VIDAL: HEALING THE AYURVEDIC BODY AND THE YOGA MIND

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Yoga Center of Minneapolis, Minneapolis Experience a dynamic and integral approach to Ayurveda in this weekend intensive with Visiting Instructor Mas Vidal. Spend the weekend studying powerful asana and pranayama combinations, as they apply to the Tri-dosha system.

May 20 – 22 www.yogacentermpls.com/visiting-instructors DO YOGA. LEARN REIKI I WEEKEND RETREAT Spicer Castle, Spicer Weekend getaway to earn certification for Reiki I in beautiful setting. Lodging, delicious vegetarian meals, daily yoga on beach and more!

May 20 – 22 www. yokilife.com AWAKE THE GRAPES Carlos Creek Winery, Alexandria 5K and 10K Races through Carolos Creek Vineyards.

May 24 www.zapevent.com/listactivities. aspx?eventid=7196

June MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com BARRE & BELGIAN YogaFit Loring Park, Minneapolis A barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards! Cost is $10 for YogaFit members, $15 for non-members.

4th Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark/ WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS

Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com/ RYT 230 YOGA TEACHER TRAINING Bliss Yoga Studio, St. Paul Our curriculum is a foundation in classical Hatha Yoga postures, philosophy, pranayama, meditation, anatomy of the physical and subtle bodies, and the rich practice of Patanjali’s 8-Limbed Path. Our graduates will be skilled and knowledgeable in Classical Hatha Yoga, Restorative Yoga and Vinyasa Yoga, giving them the ability to teach and assist a wide range of students.

Starting June www.blissyogastudiomn.com/teacher-training OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule THAI MASSAGE PRACTITIONER TRAINING Big River Yoga, Minneapolis Explore the healing art form of Thai Massage in our Thai Practitioner Training Program. Each weekend consists of 12 hours of class time primarily devoted to demonstrations and supervised practice along with yoga and meditation to cultivate body awareness and healing qualities of loving kindness and compassion.

April through July 2016 www.bigriveryoga.com IMBUE YOGA GRAND OPENING PARTY Imbue Yoga, Minneapolis Free mini-classes, live music & refreshments June 11, 3:00 – 8:00 p.m. imbueyoga.com (coming soon) RESTORATIVE YOGA TEACHER TRAINING WITH MOYA MATHEWS Yoga Center of Minneapolis, Minneapolis Rest and renew yourself as you learn to teach restorative yoga. This teacher training is for yoga teachers and dedicated practitioners who are interested in the methodology of restorative yoga.

June 17 – 19 www.yogacentermpls.com GRANDMA’S MARATHON, Duluth A scenic 26.2-mile course runs along the beautiful North Shore of Lake Superior.

June 18 grandmasmarathon.com/

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YOGA CAMP Marquette Plaza, Minneapolis Yoga Camp Summer Series celebrates summer, commUNITY, live music and yoga in Mother Nature. We bring the Twin Cities yoga community together to learn, grow and celebrate! All levels welcome.

June 18, 11:00 a.m. – 12:30 p.m.

SUMMER SOLSTICE CELEBRATION MySpirit Community, Northfield Celebrate the longest day of the year and connect to the light of your own spirit.

June 20, 5:00 – 6:30 p.m. www.myspiritcommunity.org YOGA FOR THE ABSOLUTE BEGINNER Imbue Yoga, Minneapolis Yoga for the Absolute Beginner who wants to know what the fuss is all about.

Series begins: June 21, 7:00 p.m. imbueyoga.com (coming soon) 230-HOUR YOGA STUDY AND TEACHER TRAINING FREE INFO SESSION YCM on the Road Program at Nisswa Yoga, Nisswa One of the most comprehensive yoga study programs in the Midwest. Whether you want to teach or simply apply the principles of yoga to your life, come to a free info session to learn

www.mnyogamagazine.com

more about this exciting opportunity.

June 25, 10:15 – 11:15 a.m. yogacentermpls.com LAKE WACONIA TRIATHLON, WACONIA Lake Waconia Triathlon is one of the oldest and most beloved triathlons in the Twin Cities.

June 26 www.finalstretch.com/lakewaconiatriathlon SUNDAY MORNING YOGA & BRUNCH Morgan Creek Vineyards, New Ulm Enjoy the connection of body, earth and movement in a sacred space. All-levels yoga. Bring towel mat or blanket. Brunch following class featuring Morgan Creek Myst Mimosas, a sweet and inspiring summer sip for the senses.

June 26, 10:00 a.m.

July MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing

month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop BARRE & BELGIAN YogaFit Loring Park, Minneapolis A barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards! Cost is $10 for YogaFit members, $15 for non-members Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels

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of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule THAI MASSAGE PRACTITIONER TRAINING Big River Yoga, Minneapolis Explore the healing art form of Thai Massage in our Thai Practitioner Training Program. Each weekend consists of 12 hours of class time primarily devoted to demonstrations and supervised practice along with yoga and meditation to cultivate body awareness and healing qualities of loving kindness and compassion.

April through July 2016 www.bigriveryoga.com GARY KRAFTSOW: FOUNDATIONS OF TANTRIC YOGA Yoga Center of Minneapolis, Minneapolis Join Visiting Instructor, Gary Kraftsow, in studying the philosophical foundations of Tantric Yoga, as well as the methods and purposes of the various practices that have emerged from the tradition.

July 7 – 10 www.yogacentermpls.com/visiting-instructors

ANAGATA TEEN YOGA TEACHER TRAINING™ Green Lotus Yoga & Healing Center, Mendota Heights Learn to teach the techniques of yoga and to adapt your class structure to suit the unique needs of kids ages 10 to 16. Adding Teen Yoga to your teaching credentials enables you to expand your teaching hours by filling “off peak” class hours with early afternoon classes or teaching on-site at schools or community centers. CEU credits: 14 July 29 – 31, 2016 www.greenlotusyogactr.com/TeenYogaTraining. php SUNDAY MORNING YOGA & BRUNCH Morgan Creek Vineyards New Ulm Minnesota Enjoy the connection of body, earth and movement in a sacred space. All-levels yoga. Bring towel mat or blanket. Brunch following class featuring Morgan Creek Myst Mimosas, a sweet and inspiring summer sip for the senses.

July 31, 10:00 a.m.

August MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome Yoga Class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule

Loring Park, Minneapolis Join other yogi’s outdoors on cOMmon Grounds as you connect with nature and the sounds of the city. Explore and wander through a variety of unique yoga classes, music, activities, educational YOGA talks, and fun workshops.

JULY 9 www.cOMmonGroundsFestival.com

YOGA CAMP Marquette Plaza, Minneapolis Yoga Camp Summer Series celebrates summer, commUNITY, live music and yoga in Mother Nature. We bring the Twin Cities yoga community together to learn, grow and celebrate! All levels welcome.

July 16, 11:00 a.m. – 12:30 p.m.

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INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com/ WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey

that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com BARRE & BELGIAN YogaFit Loring Park, Minneapolis A Barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards!

Cost is $10 for YogaFit members, $15 for nonmembers.

Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark YIN TEACHER TRAINING (LEVELS 1 & 2) WITH MICHELLE PIETRZAK-WEGNER Yoga Center of Minneapolis, Minneapolis Yin Yoga is a complementary yoga that focuses on fascia and the body’s fascial network. This training is geared towards yoga teachers who have completed their 200 or 500 hour teacher training requirements and are seeking to teach Yin Yoga or fold Yin Yoga into their current style of teaching.

August 11 – 14 www.yogacentermpls.com THE ART OF ASSISTING AND ADJUSTING TRAINING Green Lotus Yoga & Healing Center, Lakeville Intensive study for yoga teachers focusing on assists and hands-on adjustments that will deepen your teaching skills and bring your students an openness and mind/body connection to advance their practice. CEU credits: 22 August 12 – 14 www.greenlotusyogactr.com/training-overview. php SUNDAY MORNING YOGA & BRUNCH Morgan Creek Vineyards New Ulm Minnesota Enjoy the connection of body, earth and movement in a sacred space. All-levels yoga. Bring towel mat or blanket. Brunch following class featuring Morgan Creek Myst Mimosas, a sweet and inspiring summer sip for the senses.

August 30, 10:00 a.m.

September MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

www.mnyogamagazine.com

Wednesdays, 5:30 p.m. www.wedge.coop

Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark/

RYT-200 YOGA FOR CONSCIOUS LIVING TEACHER TRAINING Big River Yoga, Minneapolis Bring your yoga to life in this life enriching program designed to help you develop a consistent yoga and meditation practice as well as the skills to safely and effectively teach the healing practice of yoga to others.

Coming Fall 2016 www.bigriveryoga.com

WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St. Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com

INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com BARRE & BELGIAN YogaFit Loring Park, Minneapolis A Barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards!

Cost is $10 for YogaFit members, $15 for nonmembers.

www.mnyogamagazine.com

OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule 240-HOUR YOGA TEACHER TRAINING – 3 PROGRAMS START IN SEPTEMBER Green Lotus Yoga & Healing Center’s Hudson, WI – 9 month weekend program Mendota Heights, MN – 9 month weekend program Eden Prairie, MN – 30 week weekday program Graduate with the ability to sequence and teach Gentle, Hatha and Vinyasa 1. This highly rated

program has a strong philosophy, anatomy and pranayama curriculum to compliment the physical aspects of the practice. www.greenlotusyogactr.com/yoga-teachertraining.php POWER VINYASA INTENSIVE: GO DEEP INTO THE FLOW Green Lotus Yoga & Healing Center, Lakeville Participants will learn the Baron Baptiste Power Vinyasa sequence, its philosophy, use of the dynamic ujjayi breath, alignment in moving and stationery poses, and how to confidently teach students Power Vinyasa with serenity and clear direction. CEU credits: 20 September 9-11 www.greenlotusyogactr.com/training-overview. php DULUTH HOT AIR BALLOON FESTIVAL Duluth A weekend of family fun, featuring of course hot air balloons, as well as other family friendly events including a Family Kite flying and a color run.

September 16 – 18 www.kernz.com/balloon/ YOGA CAMP Marquette Plaza, Minneapolis Yoga Camp Summer Series celebrates summer, commUNITY, live music and yoga in Mother Nature. We bring the Twin Cities yoga community

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together to learn, grow and celebrate! All levels welcome.

September 18, 11:00 a.m. – 12:30 p.m.

AUTUMN EQUINOX CELEBRATION MySpirit Community, Northfield Turn inward and embrace the beginning of winter’s rich and fertile darkness.

September 21, 6:30 – 7:30 p.m. www.myspiritcommunity.org REIKI TRAINING – LEVEL 1 Green Lotus Yoga & Healing Center, Lakeville In Reiki Level I you will learn the history of the powerful healing technique called Reiki, where it derived from, about the lineage you will become part of, and the ethics of practicing Reiki.

All are welcome.

September 24 www.greenlotusyogactr.com/ReikiTraining.php DO YOGA. LEARN REIKI. WEEKEND RETREAT Spicer Castle, Spicer Weekend getaway to earn certification for Reiki I in beautiful setting. Lodging, delicious vegetarian meals, daily yoga on beach and more!

September 23 – 25 yokilife.com 200 HOUR YOGA TEACHER TRAINING Yoga North International SomaYoga Institute, Duluth We support increased awareness and functionality of your body and then move into the alignment of classical asana. We outline many of the yogic road maps and models of enlightenment to support your practical understanding and skillful living.

Enroll by July 20 and save $200 September 30, Start YogaNorthDuluth.com

October

MANTRA, MEDITATION, AND MESSAGE MySpirit Community, Northfield Experience the stillness within and connect to a community of supportive seekers.

Every Sunday, 10:30 – 11:30 a.m. www.myspiritcommunity.org

Fourth Saturday of the Month, 11:00 a.m. www.facebook.com/yogafitloringpark/ OILS AND ASANA CLASSES Azitala Yoga, Elk River Enjoy this awesome yoga class infused with essential oils.

First Saturday of each month, 12:30 p.m. www.azitala.com/schedule INTRO TO VINYASA Bliss Yoga Studio, St. Paul Over the course of four weeks, and ongoing month-to-month, the vinyasa sequence will be broken down into its foundational components, giving you the opportunity to discover the fundamental power of vinyasa practice. All are invited. Attending all four classes and pre-registering online is encouraged, but not necessary.

Tuesdays, 7:00 – 8:15 p.m. www.blissyogastudiomn.com WOMEN’S NEW MOON SADHANA - NEW MOON FRIDAYS Bliss Yoga Studio, St Paul This class will gather once a month on the Friday nearest to the new moon to embark on a journey that may include breath exercises, chanting, slow flowing yoga postures, meditation, visualization, journaling and deep relaxation. All levels of practice are welcome and supported; please bring a journal and pen. Women only.

Friday nearest New Moon, 7:30 – 9:00 p.m. www.blissyogastudiomn.com +300/500 HOUR YOGA TEACHER TRAINING/ LEVEL I: YOGA THERAPY CERTIFICATION Tula Yoga and Wellness, St. Paul This program is led by teachers and staff of Yoga North International SomaYoga Institute. Learn unique techniques based on the Yamas & Niyamas and a progressive approach to classic yoga using somatics, therapeutic yoga and bridging these techniques back to classic postures/asana. Enroll by August 6 and save $200 October 6, Start YogaNorthDuluth.com

WEDGE COMMUNITY CO-OP COMMUNITY YOGA Wedge Table, Minneapolis Free gentle vinyasa class for all levels.

Wednesdays, 5:30 p.m. www.wedge.coop/

MAT PILATES & BARRE YOGA TRAINING Green Lotus Yoga & Healing Center, Mendota Heights For yoga and group exercise instructors looking for new ways to add core conditioning to their classes. CEU credits: 9 October 8 www.greenlotusyogactr.com/training-overview. php

BARRE & BELGIAN YogaFit Loring Park, Minneapolis A Barre class at Lakes & Legends Brewery in Loring Park. Students get a beer afterwards!

Cost is $10 for YogaFit members, $15 for nonmembers.

SOMAYOGA THERAPY & SOMATICS INTENSIVE Tula Yoga & Wellness, St. Paul This program is taught by co-owners of Yoga North International SomaYoga Institute. Deepen your teaching by learning the basics of Somatics and how to blend this methodology

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with Classic Asana.

October 7 – 9 www.YogaNorthDuluth.com MEDTRONIC TWIN CITIES MARATHON WEEKEND A weekend of races including a 10K, 5K and a 10 mile. There are events for the entire family.

October 7 – 9 www.tcmevents.org/events/medtronic_twin_cities_marathon_weekend_-_october_7-9_2016 SOMAYOGA THERAPY CLINICAL TECHNIQUES Tula Yoga & Wellness, St. Paul This program is taught by co-owners of Yoga North International SomaYoga Institute. Learn postural analysis and how to become a very effective Private Sessions Teacher October 9 – 11 www.YogaNorthDuluth.com MILL CITY CREDIT UNION SHRED DAY Mill City Credit Union, 10653 Wayzata Blvd, Minnetonka Detox your office + get good karma.

Stop by Mill City Credit Union with your old bills, papers and other sensitive documents and we’ll shred and recycle them. FOR FREE. October 15, 10:00 a.m. – 12:00 p.m. www.MillCityCU.com APPLEFEST Carlos Creek Winery, Alexandria Celebrate the end of the harvest at Carlos Creek Winery October 22 www.carloscreekwinery.com/ YOGA FOR CANCER CARE TRAINING Green Lotus Yoga & Healing Center, Lakeville For cancer survivors, patients, medical professionals, yoga and fitness instructors. CEU credits: 20 www.greenlotusyogactr.com/training-overview. php MINDFULNESS YOGA & MEDITATION TRAINING Green Lotus Yoga & Healing Center, Lakeville Learn to mindfully teach students the intimate and integrated relationship between meditation and asana. For yoga teachers. CEU credits: 20 www.greenlotusyogactr.com/training-overview. php REIKI LEVEL 2 TRAINING Green Lotus Yoga & Healing Center, Lakeville Delve into the origin and meaning of the 2nd & 3rd symbols of Reiki with David Kaley. Prerequisite: Reiki Level 1.

October 22, 2016 www.greenlotusyogactr.com

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