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JOURNAL

RISE AND SHINE 16 POSES FOR ALL-DAY ENERGY


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YOGAJOURNAL.COM
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How to MEDITATE
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6 POSES FOR
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Congratulations Earth Month leaders. Youve reached beyond your goals to help our network
exceed our global goal of $5 million for clean water projects around the world and in our communities.
We stand in awe of your dedication, creativity and the magnitude of your accomplishments. Thank you
for joining together to support projects that truly change lives. It makes a world of difference.
Learn more and nd Aveda at 866.814.0506, aveda.com and facebook.com/aveda.

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These illustrations were drawn by children in Madagascar, showing
the happiness clean water projects have brought to their lives.
alabama
birmingham
Aveda Experience Center
The Summit
Aveda Institute
Richard Joseph Salonspa
English
Richard Joseph Salonspa
Inverness
Tonya Jones Salonspa
enterprise
Rituals Day Spa
huntsville
Beleza SalonSpa
alaska
fairbanks
Elements Salon & Day Spa
arizona
chandler
Aveda Experience Center
Chandler Fashion Center
gilbert
20 Volume Salon & Spa
litcheld park
Haircutters in the Park
of Surprise
phoenix
Aveda Experience Center
Paradise Valley Mall
Ide Mania Salon
Mane Attraction Salon
Perry Monge Salon
scottsdale
Aveda Experience Center
Scottsdale Fashion Square
Evolve Salon and Spa
tempe
Aveda Institute Phoenix
Mood Swings Salon & Skin Spa
tucson
Aveda Expereince Center
La Encantada
Aveda Institute
arkansas
eureka springs
New Moon Spa
california
bakerseld
E Salon Spa
berkeley
Artbeat Salon & Gallery
Aveda Experience Center
Fourth Street Shops
Vine Street Salon
capitola
Emerald Iguana Salon
carmel valley
Spa at Bernardus Lodge
chino hills
Vicara Salon
corte madera
Aveda Experience Center
Village @ Corte Madera
davis
Strands Salon
el segundo
Vicara Salon
escondido
Aveda Experience Center
North County Fair
fresno
Amenities
fullerton
Lux Salon Spa
glendale
Glendale Salonspa
half moon bay
Mizu Salon Uptown
hanford
Unique Salon & Spa
huntington beach
Eden Salon and Spa
Hue Salon and Spa
Salon Canvass
la jolla
Young Attitudes Salon Spa
la quinta
Alankara Salon
long beach
Salon Medusa
los angeles
Aveda Institute
Fandango Salon
Haas & Company Hair Design
los gatos
Nimbus Salon
mill valley
Milvali Salon & Cosmetics
mission viejo
Aveda Experience Center
palo alto
Aveda Experience Center
Stanford Shopping Center
Legar Salon
patterson
Avalon Salon
pleasanton
Aveda Experience Center
Stoneridge Mall
rancho cucamonga
Vicara Salon
redding
Amarte Salon-Spa
redlands
Seasons Salonspa
roseville
Lucid Salon
sacramento
Strands Salon Spa
san diego
Aveda Experience Center
Fashion Valley
Gila Rut Salon Torrey Hills
san francisco
Aveda Experience Center
Stonestown Galleria
Barber Lounge
Bryan Roberts Salon
Cinta Aveda Institute
Code Salon
Shear Bliss Salon
san jose
Atelier Studio
La Belle Vous Salon & Spa
san luis obispo
Salon Lux
san mateo
Aveda Experience Center
Hillsdale
santa barbara
Aveda Experience Center
Paseo Nuevo
Salon Marceline
Walter Claudio Salon Spa
santa clara
Aveda Experience Center
Valley Fair
sherman oaks
Kriza Salon
studio city
Kriza Salon
thousand oaks
Aveda Experience Center
The Oaks Mall
torrance
Vicara Salon
turlock
The Salon Push
vacaville
Essenza Salon
Hot Shots
valencia
Kriza Salon
walnut creek
Aveda Expereince Center
Broadway Plaza
yuba city
Image Salon & Day Spa
colorado
arvada
Centre Salon & Spa
Dametris Hair Color and
Design Studio
aurora
Bella Luna Salon
boulder
Zinke Knoebel Hair Studio
broomeld
Aveda Experience Center
Flatiron Crossings
castle rock
Copperfalls Spa and Salon

Continued on next page...
colorado springs
Veda Salon & Spa Broadmoor
Veda Salon & Spa
University Village
Veda Salon & Spa
North Academy Blvd.
denver
Aveda Academy
Puretalent Salons
Aveda Experience Center
Cherry Creek
Aveda Institute
Berenices
Centre Salon & Spa
Tiffany Plaza
Evolution Salon
Headlines The Washington
Park Salon
Vida Salon
fort collins
Europa Salon and Spa
highlands ranch
La Tierra Salon and Spa
lakewood
Centre Salon
lone tree
Aveda Experience Center
Park Meadows
westminster
Centre Salon & Spa
connecticut
bethel
A New Beginning Salon & Spa
delaware
newark
Aveda Experience Center
Christiana Mall
district of columbia
washington d.c.
Aveda Institute
Salon Revive
orida
boca raton
Aveda Experience Center
Boca Raton Town Center
boynton beach
Pyure Salon
coconut creek
Pyure Salon
davie
Aveda Institute South Florida
deland
The Mix Salonspa
destin
Avantgarde Salon
eming island
Salon 2000
hollywood
Drew James Salon Sheridan
Truu Salon
jacksonville
Aveda Institute
Panache Salon and Spa
Julington Creek
miami
Aveda Experience Center
Aventura Mall
mount dora
Pure Salonspa
naples
Salon Bamboo
nokomis
Escape Salon
oldsmar
Whole Salonspa
orlando
Aveda Experience Center
Florida Mall
palm beach gardens
Aveda Experience Center
The Gardens
plantation
Drew James Salon
saint augustine
Panache Salon and Spa
tallahassee
Athena Salon
Aveda Institute
tampa
Level Salonspa
wellington
Pyure
winter park
Aveda Institute Orlando
georgia
alpharetta
Aria Salon Spa
Aveda Experience Center
North Point Mall
atlanta
Aveda Experience Center
Perimeter Mall
Salon Carcica
Van Michael Salon
Buckhead
Van Michael Salon Highlands
buford
Aveda Experience Center
Mall Of Georgia
canton
Bambu Salon & Spa
Salon Lafaye
kennesaw
Aveda Experience Center
Town Center at Cobb
newnan
W. Daly Salon and Spa
norcross
Van Michael Salon
peachtree city
Wendy Daly Salon Spa
saint marys
On the Green Salon and
Day Spa
sandy springs
Van Michael Salon
hawaii
honolulu
Hoala Salon & Spa
The Black Cat Salon & Spa
kailua
The Black Cat Salon & Spa
idaho
boise
Bombshell Salon
Graeber and Co
meridian
Rain Salon & Spa
illinois
barrington
Ben E Salon Spa
bartlett
Morgan Christopher Salon
& Spa
burr ridge
Salon Efthimia
carbondale
Lush Salon & Spa
cary
Modern Wave Hair Salon
chicago
Aveda Experience Center
John Hancock Center
Bellissima Donna Hair Salon
& Spa
Fox Hair
Gordon In Lakeview
Indira Salon & Spa Southport
Karen Marie Salon
Ladies and Gentlemen
Michael Anthony Salon
Spa Belmont
Michael Anthony Salon
Spa North Avenue
Michael Anthony Salon
Spa State Street
Salon Soca
Salon V
Taglia Di Capelli Salon
deer park
Avalon Salon & Day Spa
des plaines
Headquarters Design Studio
ossmoor
Jonathan Kane Salon & Spa
glen ellyn
Namaste
glencoe
Hair Texture La Relance
highland park
Gordon In Highland Park
la grange
46 South Salon & Spa
lansing
Chop Shop
lombard
Feel Good Hair Salon & Spa
mahomet
Oak Street Salon
mokena
Aesthetica Day Spa
mount prospect
Catherine Johns Salon
northbrook
Andreas Hogue Salon
oak brook
Aveda Experience Center
Oakbrook Center
oak lawn
Everythings Relative
oak park
Salon 212 & Day Spa
park ridge
Indira Salon & Spa
peoria
Natural Concepts
Pure Bliss Hair Studio
& Day Spa
river forest
Appearances Salon
rockford
Shear Renewal Salon
roselle
Velarde Salon & Spa
schaumburg
Asha Salon Spa
skokie
Aveda Experience Center
Old Orchard Center
south barrington
Spa Bleu
west dundee
Spa Bleu
wilmette
Gordon In Wilmette
indiana
angola
Panache Salonspa
batesville
Guys & Gals Quarters, Inc.
evansville
Solaris Salon Spa
granger
Reactions Hair Studio
indianapolis
Aveda Experience Center
Keystone at the Crossing
Aveda Fredrics Institute
Trilogy Salon
la porte
True Color Hair Salon
lafayette
Samson & Delilahs
lebanon
The Spa and Salon at
Lumiere Resort
michigan city
Elle Salon
plaineld
Pure Concepts
iowa
adel
Studio 10
altoona
The Sage Tree East
ankeny
Vesta Salon & Spa
asbury
Tonic Salon & Day Spa
cedar falls
Jiva Salon Spa
cedar rapids
City Looks
New Millennium Salon & Spa
coralville
Adeva Salon & Spa
davenport
Salon Aria + Spa
des moines
Salon Spa W
Trixies Salon
dubuque
Contempo Salon and Spa
Designworks Salon & Spa
emmetsburg
Cheveux Salon & Spa
greeneld
Trinity Salon & Day Spa
iowa city
Groovy Katz Salon & Spa
Zenders Salon and Spa
johnston
Adara Salon and Spa
sioux city
Belle Touch Salon & Spa
Body & Soul Salon and Spa
urbandale
Salon Seven-O
waterloo
Ohana Salon & Spa
waverly
The Wash House Salon & Spa
west des moines
Aveda Institute
Serenity Couture
kansas
hays
Salon Ten O Seven
lawrence
Lou & Co
leavenworth
Bella Vita Salon & Spa
Jabez Salon & Day Spa
leawood
Xiphium
manhattan
Gaia Salon
overland park
Olivers Hair Salon
Par Exsalonce College Blvd
wichita
Beehive Salon
kentucky
elizabethtown
Ntouch Massage and
Wellness Center
lexington
Alure Salon & Day Spa
Aveda Expereince Center
Fayette Mall
Joli Salon & Day Spa
Rejuvenation Station
louisville
Josephs Salon
Pure Salon Spa
Salon Blacco
Z Salon & Spa Shelbyville
louisiana
baton rouge
Aveda Institute
Paris Parker Jefferson
hammond
Paris Parker
metairie
Keith Noonan Salon
new orleans
Aveda Institute
Paris Parker Canal
Paris Parker Uptown
slidell
K Watts Salon
maine
portland
Mensroom Salon & Lounge
scarborough
Acapello Salon

maryland
annapolis
Aveda Experience Center
Annapolis Mall
Varuna Salon Spa
ocean city
Mark 4 Hair
rockville
Elaj Aveda Day Spa, Inc.
towson
Aveda Experience Center
Towson Town Center
massachusetts
beverly
Deborah Coull Salon
boston
Escape
burlington
Aveda Experience Center
Burlington Mall
Pyara Spa & Salon
cambridge
Pyara Spa & Salon
fairhaven
Gloria and Company
melrose
Halo Studio
natick
Aveda Experience Center
Natick Mall
somerset
Divine Images & Sanctuary
Day Spa
michigan
battle creek
Elwell Salon
east grand rapids
Coiffeteria
east lansing
Douglas J. Exchange
grand rapids
Espa Salon
Jeffrey Richard Salon
The Look For Hair
lansing
Lockworx
novi
Aveda Experience Center
Twelve Oaks
Salon Agap
okemos
Douglas J. Salon & Spa
plainwell
Perfect Image Salon
royal oak
5th & Fringe Salon & Spa
saline
Renew Salon and Spa
troy
Aveda Experience Center
Somerset South
minnesota
blaine
Aveda Experience Center
bloomington
Aveda Experience Center
Mall Of America
eden prairie
Sanctuary Salonspa
Prairie Center
edina
Juut Salonspa
hutchinson
Genesis Salon / Enso Spa
little falls
Fresh Hair Professionals
mankato
Liv Aveda Salon & Spa
minneapolis
Aveda Institute
Juut Salonspa Downtown
Rue 48 Salon
minnetonka
New Reections Salon
Ridgedale
rochester
City Looks Lifestyle Salon
Lasata Salon & Spa Inc
roseville
Juut Salonspa
saint paul
Juut Salonspa
sartell
Michelle Kenric Hair & Spa
tonka bay
Sanctuary Salonspa
mississippi
ridgeland
Noggins
missouri
cape girardeau
Belladona Salon Spa
& Boutique
chestereld
Ginger Bay Salon and Spa
Town & Country
clayton
Jlabii Hair Design Studio
independence
Salon Ami Day Spa
kansas city
Naturally Salon & Spa
Par Exsalonce Zona Rosa
Sonrisa Salon
kirkwood
Ginger Bay Salon and Spa
lebanon
Hairys Salon
lees summit
Akira Spa & Salon
Salon Envy
ridgedale
Root 86
saint joseph
Images Of You
saint louis
Salon Fleur de Lis
washington
The Body Natural Salon & Spa
webster groves
Naturally Pure
weldon spring
Inspire Salon
montana
billings
Sanctuary Spa & Salon
bozeman
Moxie Hair
nebraska
grand island
Elle Salon & Spa
kearney
Tangles
lincoln
Naturally Yours Salon & Spa
Sway Hair Spa
omaha
Avant Salon & Day Spa
Five Salon
Matt Wayne Salon & Day Spa
Parlour 1887
Urbane Salon & Day Spa
las vegas
Aveda Experience Center
Fashion Show Mall
Aveda Institute
reno
Lessence Day Spa Salon
Tangerine Salon & Spa
new hampshire
windham
Soleil Salon & Spa
new jersey
bridgewater
Aveda Experience Center
Bridgewater Commons
cherry hill
Aveda Experience Center
hoboken
Hair Cult
paramus
Aveda Experience Center
Garden State Plaza
short hills
Aveda Experience Center
Short Hills Mall
new mexico
albuquerque
Mark Pardo Salon Spa
Coors Bypass
Mark Pardo Salon Spa
Juan Tabo
Mark Pardo Salon Spa
Nob Hill
Mark Pardo Salon Spa Paseo
Protg By Mark Pardo
santa fe
Rock Paper Scissors Salon
& Spa
new york
amherst
Kalu Salon and Day Spa
brooklyn
Parlor In Brooklyn
buffalo
Euphoria Salon & Spa
garden city
Aveda Experiene Center
Roosevelt Field
new york
Aveda Experience Center
5th Ave
Aveda Experience Center
Columbus Circle
Aveda Experience Center
Grand Central Station
Aveda Institute
Parlor
Scott J Salon Spas
staten island
Ted & Company
tarrytown
Eclipse A Salon For Hair
webster
R Salon
north carolina
asheville
Pi Salon.Spa
chapel hill
Aveda Institute
charlotte
Aveda Experience Center
South Park
Modern Salon & Spa Phillips
durham
Aveda Experience Center
Streets at Southpoint
fayetteville
Noelyne, Ltd. Salon
greensboro
Jade Salon
raleigh
Aveda Experience Center
Crabtree Valley Mall
winston salem
Aveda Experience Center
Hanes Mall
north dakota
fargo
Wildowers Salon Inc
minot
MBS Studio
ohio
athens
The Standard Salon
austintown
Casal Aveda Institute
beachwood
Aveda Experience Center
Beachwood Place
caneld
Casals d Spa & Salon
centerville
Pure Elements Salon and Spa
Square One Salon & Spa
chesterland
Avanti Salon
cincinnati
Talking Heads Salon
columbus
Aveda Experience Center
Easton Town Center
Aveda Experience Center
Polaris Fashion Place
Nurtur Salon
Square One Salon & Spa
Aveda Institute
dayton
Square One Salon & Spa
fairlawn
Aveda Experience Center
Summit Mall
lorain
A David Anthony Salon
& Day Spa
Head Quarters Salon and Spa
lyndhurst
Ladies & Gentlemen Legacy
mentor
Ladies & Gentlemen Salon
& Day Spa
Brown Aveda Institute
new albany
Square One Salon & Spa
north olmsted
Rometrics One
oakwood
Eden Salon/Spa
painesville
Bella Donna Salon & Spa
perrysburg
Salon Hazelton
rocky river
Brown Aveda Institute
Cleveland
upper arlington
Nurtur the Salon
warren
Casals De Spa & Salon
west chester
Aveda Fredrics Institute
Cincinnati
westlake
Bella Capelli Sanctuario
Head Quarters Salon & Spa
Hot Heads
Ibi David Salon & Spa
Rometrics Salon & Spa
oklahoma
tulsa
Aveda Experience Center
Woodland Hills Mall
Ihloff Salon & Day Spa
Memorial
Ihloff Salon & Day Spa Utica
oregon
ashland
Be Cherished
eugene
Gervais Salon & Day Spa
portland
Aveda Experience Center
Pioneer Place
pennsylvania
new cumberland
A Roland Salon
philadelphia
Aveda Experience Center
Liberty Place
rhode island
providence
Rosebud Salon
south carolina
port royal
Orchid Salon
south dakota
sioux falls
Hair Essence
tennessee
johnson city
Reections Salon & Spa
memphis
Pavo
nashville
Aveda Experience Center
Mall at Green Hills
Jon Alan Salon Bellevue
texas
austin
Avant Garde Salon
Avant Salon & Spa
Aveda Institute
Evelyn Jackson Salon
Happy Salon & Spa

A
Hiatus Spa + Retreat
Jackson Ruiz Salon
Theory Hair Salon
bee cave
Spruce Salon
colleyville
Elixir Salon & Daymaker
corpus christi
Aveda Institute
dallas
Artistic Salon Spa
Avalon Salon Snider Plaza
Avalon Spa & Salon
West Village
Aveda Experience Center
Northpark Center
Aveda Institute
Hiatus Spa + Retreat
fort worth
Lemongrass Salon & Spa
georgetown
Breeze Salon & Day Spa
houston
Aveda Experience Center
Houston Galleria
Josephines Day Spa & Salon
Vanity Salon
irving
Tangerine Salon Allen
Tangerine Salon Cedar Hill
Tangerine Salon & Spa
Coppell
lewisville
Tangerine Salon
Highland Village
missouri city
Milagro Salons
new braunfels
Gastons Salon & Spa
William Edge Salon
William Edge Salon Prodedgy
pearland
Josephines Salon
plano
Avalon Salon The Shops
at Legacy
richmond
Zena Salon Spa
san antonio
Aveda Institute
K Charles & Co Broadway
K Charles & Co Stone Oak
san marcos
Akya Salon
weatherford
Colton Michael Salon
webster
Lavish Salon and Spa
utah
american fork
Azalea Day Spa & Salon
murray
Centre Salon Fashion Place
orem
Remedez Hair Spa
provo
Aveda Institute
salt lake city
Landis Salon & New Artist
south jordan
Life Salon & Spa
vermont
south burlington
OBriens Aveda Institute
virginia
arlington
Aveda Experience Center
Pentagon City
Casals d Spa & Salon
burke
Beau Totale Salon & Spa
fairfax
Aveda Experience Center
Fair Oaks Mall
fredericksburg
Tulip Salon and Spa
mclean
Aveda Experience Center
Tysons Corner
norfolk
Aveda Experience Center
Macarthur Center
richmond
Mango Salon
Salon Del Sol The Jefferson
washington
bellevue
Aveda Experience Center
Bellevue Square
bellingham
Blessings Salon Spa
Sandalwood Salon & Spa
bremerton
Isella Day Spa
everett
Studio Donna Salon Spa
kennewick
Z Place
lake forest park
A Better Day Salon
lynnwood
Aveda Experience Center
Alderwood Mall
puyallup
Aveda Experience Center
South Hill Mall
seattle
Aveda Experience Center
Pacic Place
Aveda Experience Center
University Village
Bella Vita Salon
Gary Manuel Aveda Institute
Gary Manuel Salon
Gary Manuel Studio
Belltown
Gary Manuel Studio
South Lake Union
Habitude Salon
Shanti Salon & Spa
silverdale
Seaport Salon & Spa
spokane
Aveda Experience Center
River Park Square
Mosaic Salonspa Argonne
Mosaic Salonspa South Hill
wisconsin
appleton
Pavana Salon and Spa
Salon Aura Calumet
Salon Aura Mccarthy
brookeld
Aveda Experience Center
Brookeld Square
Neroli Salon & Spa
delaeld
Craig Berns Salon Spa
eagle river
Salon & Spa On Railroad
tchburg
Ecco Salon
fort atkinson
Crimson Salon & Spa
franklin
Gaia Micro Spa
green bay
Indira Salon & Spa
Kalypso Salon
greenville
Details Design Team
hartland
Kirsten Salon
janesville
A. Glo Spa & Salon
jefferson
Be Hive Hair Salon
kenosha
Gemini Salon & Spa
lake geneva
Jasmine Salon & Spa
lake mills
CV Hair Company
madison
Aveda Experience Center
West Towne Mall
Rejuvenation Spa
manitowoc
Rose Colored Glasses
Salon & Spa
menomonee falls
Pink Lemonade Salon
& Day Spa
milwaukee
Neroli Salon & Spa East Side
neenah
Total Look Concept Salon
onalaska
Ultimate Salon & Spa
shawano
Pure Essence Salon & Spa
sheboygan
Entourage Salon & Spa
Nouvelle Salon & Day Spa
sheboygan falls
Salon 511
sun prairie
MCV Salon & Spa
thiensville
Tres Jolie Solace
waterford
Enve Salon and Day Spa
wauwatosa
Aveda Experience Center
Mayfair Mall
wisconsin dells
Lords & Ladies Salon
canada
alberta
calgary
Aveda Experience Centre
Market Mall
Aveda Institute
Boulevard Hair Studio
Diva Salon Spa Chinook
Diva Salon Spa Northland
Diva Salon Spa Southcentre
Diva Salon Spa West
Mount Royal
Red Bloom Salon Bridgeland
Red Bloom Salon Downtown
Swizzlesticks Salonspa
canmore
Rapunzels Salon
edmonton
Aveda Academy Salon
Aveda Experience Centre
West Edmonton Mall
Harrison Salon Spa
fort saskatchewan
Hair Mantra
leduc
Creativity Urban Salon
lethbridge
Brio Salon
lloydminster
Vivid Hair & Esthetics
british columbia
burnaby
Trinity Salon and Spa
kamloops
Changes Hair Studio
kelowna
Society the Salon
Total Eclips Lakeshore
penticton
Heiress
vancouver
Aveda Experience Centre
Park Royal
Aveda Institute
Aveda Tonic Robson
Aveda Tonic South Granville
Elianes Hair & Spa
victoria
Aveda Experience Centre
Mayfair
Kazen Hair & Beauty
Paul Da Costa Aveda Institute
manitoba
brandon
Vigi Salon & Spa
winnipeg
Aveda Institute
Oliver Reis Salon
new brunswick
fredericton
Avalon SalonSpa North
Avalon SalonSpa Uptown
saint john
Element 5
newfoundland
st johns
Spa at the Monastery
nova scotia
amherst
Damaris Spa
& Wellness Centre
dartmouth
Life Salon Spa II
halifax
Life Salon & Spa
kentville
Beleaf Salon and Spa
middleton
Hairitage House Salon & Spa
sydney
Revive Hair Studio
ontario
burlington
Keora Salon Spa & Boutique
collingwood
Capelli Hair Studio
kingston
James Brett Coiffure & Spa
Gardiners
James Brett Coiffure & Spa
Princess Street
oakville
Civello Salon Spa
ottawa
Aveda Experience Centre
Rideau Centre
Stephanotis Hair
owen sound
Mane Street Hair Styling
perth
Parkside Spa
richmond hill
The Wild Strawberry Salon
st. catharines
Storm Hair Group Fonthill
Storm Hair Group
stratford
Mane Stage
toronto
Aveda Experience Centre
Eaton Centre
Aveda Experience Centre
Sherway Gardens
Aveda Experience Centre
Square One
Aveda Experience Centre
Yorkdale
Aveda Institute
Civello Salon Uptown
Civello Salon Spa Queen
Civello Salon Spa Rosedale
waterloo
Romeo Salon Spa
whitby
Lavish Salon and Spa
woodbridge
Metropolis Hair Studio
quebec
montreal
Au Premier
Aveda Experience Centre
Laval
Aveda Experience Centre
Montreal
Aveda Montreal Lifestyle Salon
Spa & Academy
saskatchewan
humboldt
Elite Salon & Spa
regina
Bella Salon
Daniel Christopher
Perimeters
Sara Lindsay Makeup Studio
Vrata Hair Design
saskatoon
Chel Salonspa

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on the cover
65 | Rise and shine:
16 poses for all-day energy
68 | Be well: The latest science
on how yoga keeps you healthy
50 | The ultimate stretch,
from head to heels
76 | 6 poses for strong bones
59 | How to meditate when
your mind wont get quiet
features
34 | ALL IN A DAYS WORK
Discover ways to stay happy and healthy
on the job, inspired by these innovative
workplaces. by David Gelles
68 | GOOD FOR YOU!
21 ways your yoga practice can improve
your health. by Katherine Grifn
76 | STANDING STRONG
Yoga can help those with osteoporosis
and osteopenia maintain bone mass,
build strength, and prevent injury.
by Carol Krucoff
cover credits
model: Colleen Saidman Yee; stylist: Dani-
elle Gold; hair/makeup: Racine Christensen;
photography: Ericka McConnell.
FRONT COVER: top: Nux; leggings:
American Apparel; necklace: Marisa Haskell.
FLIP COVER: dress: Derek Lam; jewelry:
Marisa Haskell.
contents SEPTEMBER 2013
02 | BONUS
STYLE GUIDE
The latest yoga
looks embrace
falls runway
trendsbold colors,
mixed patterns,
and easy shapes.
ip this
issue

These statements have not been evaluated by the Food and Drug
Admi ni strati on. Thi s product i s not i ntended to di agnose, treat,
cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com
for the store nearest you. 2013 General Nutri ti on Corporati on.
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pr ovi de comf or t , enhance i mmuni t y
and pr omot e over al l di gest i ve heal t h.
F e a t u r e s e n z y me s a n d g i n g e r f o r
a d d i t i on a l d i g e s t i on s u p por t . Se e
t he f ul l l i ne at GNC. com/ Pr obi ot i cs.
FIND
COMFORT
IN OUR QUALITY

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practice
50 | BASICS
Extended side angle pose Lengthen
your spine and expand your breath with
this essential pose. by Nikki Costello
65 | HOME PRACTICE
WITH CLAIRE MISSINGHAM
Light up Start your day on the right
note with energizing poses that support
your immune system and ll you with
a sense of well-being.
yoga lifestyle
23 | OM
Bringing your practice to life
The best foods for healthy bones; ve
seeds you need; yoga for amputees;
what to expect from an Ayurvedic
retreat; introducing kids to aerial yoga.
41 | EATING WISELY
Food for life One of the worlds
oldest and most healthful cuisines
just got easier and more delicious.
by Lavinia Spalding
83 | REVIEWS
New books, CDs, and DVDs, featuring
an interview with spiritual teacher Ram
Dass; plus reviews, including a DVD of
dance-worthy remixes; a book of yoga
micropractices to weave into your day;
and an app to lower your stress level.
inspiration
59 | WISDOM
On the right track When questions arise
in your meditation practice, expert advice can
help you go deeper. by Sally Kempton
100 | YOGA SCENE
Off the wall Exhilarated by one of her favorite
cities, this yogi popped into a one-handed Hand-
stand, turning herself into one of the sights.
in every issue
12 | LETTERS
16 | EDITORS LETTER
18 | CONTRIBUTORS
95 | YOGA PAGES
97 | LIVING WELL
98 | CLASSIFIEDS
23
32
41
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8 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

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plus you get electrolytes, like potassium, with every sip. Its enough to make those taste buds sing.

JANET WIENEKES ESSAY Beautiful
Discovery ( June 13 ) may be the very
best article about yoga I have ever read.
It is truly about beauty, yogas purpose,
and the power of transformation. Thank
you so much. CHRI STOPHER MAHON
I HAD JUST HAD one of those moments
when another person made the com-
ment that I didnt look like the yoga type. I am a plus-size young woman,
but I do take yoga! So thank you to Janet Wieneke for bringing some light
to this topic. There isnt a certain look one must have to practice, enjoy,
and benet from yoga. NI COLE PERRON WEBB ( VI A FACEBOOK)
talk to us
The exercise instructions and advice presented in this magazine are designed for people who are in good
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exercises shown or the instruction and advice expressed herein. F
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HEATHER JANESKY ( VI A FACEBOOK)
In Lincoln City, Oregon,
1977, I took my first yoga
class. Then I bought Iyengars
Light on Yoga, and
it changed my life forever.
PEGGY HERFORTH
In my living room
when I was 22 and decided
I hated going to the gym.
Now 34. Daily part of my
life as a mom of 4 girls.
CHI TRA NATH
Where did you first do yoga?
(ASKED ON FACEBOOK)
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editors letter
Chari ty Ferrei ra
THERES A QUOTE BY an early 20th century British
writer, Eden Phillpotts, that has been on my mind as
this issue came together: The universe is full of
magical things patiently waiting for our wits to grow
sharper. This observation, made at a time when the
mysteries of the natural world were unfolding at an
unprecedented pace, took on new resonance for me as
we put the nishing touches on the story Good for
You! 21 Ways Your Yoga Practice Can Improve Your
Health ( page 68). The story highlights the wealth of
yoga-focused research happening in the medical eld, and shows that the magic
we feel in our yoga practice has measurable benetsfrom reducing the risk of
chronic disease to nourishing the disks in our spine.
I think its the word patiently that gets me: Its breathtaking to realize that
scientists have the ability to look at how practicing yoga affects our genes and the
structure of our brainsand even more so to imagine what future discoveries
might be in store. And its inspiring to know that researchers are hard at work
dening and documenting yogas benets, the better to bring the practices of
yoga to more of the people who can benet from them the most. But to whatever
degree we understand their deepest mysteries, the benets of the practice are
there, as they have been for centuriespatiently wait-
ing for us to discover them in our own bodies and lives.
We hope youll nd plenty of useful tools in this
issue for enhancing your well-being. In Standing Strong
( page 76), Carol Krucoff, a yoga therapist at Duke Inte-
grative Medicine, writes about making her asana prac-
tice safe for her bones after discovering that she had
osteopenia, a precursor to osteoporosis. Yoga teacher
Claire Missingham shares a sequence for starting the
day full of energy (Light Up, page 65). All in a Days
Work ( page 34) looks at the workplace trend of mak-
ing the health and happiness of employees part of com-
pany policy. And Sally Kempton offers her insightful
re sponses to questions that crop up for all levels of medi-
tators (On the Right Track, page 59). Let us know what
inspires you in this issue at letters@yogajournal.com.
wellspring Yogas healing
powers continue to be revealed.

On a lighter note,
the fashion mavens
on our edit team
have put together
a look at the latest
trends in yoga
wear, which youll nd
if you turn to Yoga
Journals rst-ever
ip cover. Enjoy!
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Renew your mind, body, and
spirit on a journey to true
wellness.


contributors
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When Im feeling depleted, I take a hot bath
with Epsom salts, baking soda, and lav ender
oil. Then I drape a uffy towel over me and
lie down to watch my exhalation. Finally,
I put on my oldest sweat pants and drink
chamomile tea. By then the world is a much
more enjoyable place.
COLLEEN SAIDMAN YEE, this issues cover model,
teaches yoga in Sag Harbor, New York, and is co-founder of
the Urban Zen Health and Wellness Program (see page 74).
I meditate every morning, after coffee
and before breakfast. It connects me
to myself physically, mentally, and emo-
tionally. Its a steady and constant way
for me to feel good all through my day.
KATHERINE GRIFFIN, who wrote Good for You!
(page 68), is a writer and editor in Richmond, California.
I love to run outdoors. It is a wonderful
way to see the colors that inspire me, and
it reminds me of how lucky I am to live in
a beautiful city, San Francisco. The energy
I have after running is incredible.
Illustrator CHLO FLEURY designed the cut paper
illustrations for All in a Days Work (page 34).
Whats your go-to wellness ritual?
1 8 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3


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bringing your practice to life om
Leslie Kaminoff, yoga educator and
co-founder of the Breathing Project
in New York City
The greatest
benefit we get from
yoga comes from
the simplest thing
we learn: how to
connect breath
and movement.
ways yoga keeps
you healthy,
page 68
Read about
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 23

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Like many yoga teachers, Marsha
Therese Danzig begins her classes by ask-
ing a few questions. But they arent the ques-
tions you might expect. Besides asking if anyone
has any injuries, she also notes which limbs her stu-
dents are missing and whether anyone is struggling with
pain in missing arms or legs. Danzig, who lost the lower half
of her left leg to bone cancer when she was 13, credits her dis-
covery of yoga more than two decades later with reconnecting her
with her body. She wants to offer her students the same teachings of
wholeness and self-acceptance.
Yoga was so life-afrming for me, says Danzig, who trained at Kripalu
and has been teaching yoga since 1998. It was about being joyful and playful and
inhabiting my body no matter what. When you slow down and connect to your breath
and become really present, you cant help but feel whole.
Danzig, who is the founder of the childrens yoga program Color Me Yoga in Centerville,
Massachusetts, has taught workshops in Illinois, Florida, Ohio, and online for people with
limb loss and their caregivers. She hopes to grow her program Yoga for Amputees into a
national organization that can provide workshops and teacher trainings for amputees and
the yoga teachers who work with them. Her classes include adaptive yoga, pranayama, cre-
ative visualization, and meditation techniques that address emotions related to limb loss as
well as physical challenges like phantom pain and muscle over- or underuse.
A typical class might include warm-ups for the joints, which can be strained by accom-
modating the loss of a limb, and a sequence that focuses on structural alignment and ab -
dominal strengthening, to help students move with more ease. Danzig includes a variety of
poses in her sequences, using chairs, blocks, walls, and straps to make each pose accessible
to all students. Sessions might also include time for sharing, since the environment pro-
vides a rare opportunity for practitioners to be with other amputees. Part of feeling whole
is feeling free, Danzig says. And when we show up as ourselves, it causes others around
us to do the same. KAREN MACKLI N
COMMUNITY
yoga for
every body
Adaptive yoga classes
address challenges
faced by amputees.
When you
slow down and
connect to your
breath and
be come really
present, you
cant help but
feel whole.
Yoga teacher
Marsha Therese Danzig
24 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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Doctors have long recommended taking
calcium and vitamin D supplements to
keep bones healthy as you age. But ear-
lier this year, a panel of medical experts
reviewed 135 studies and found that stan-
dard supplementation (1,000 milligrams of
calcium and 400 IU of vitamin D) did not
help healthy women stave off bone fractures.
Whats more, it may have increased their risk
of kidney stones.
You can get the nutrients you need for maintain-
ing strong bones by eating a well-balanced diet, says
Joan Salge Blake, a registered dietitian in Boston and
spokesperson for the Academy of Nutrition and Dietetics. Be
sure to ll your plate with foods that are rich in calcium and vitamin D,
both of which are essential for maintaining bone density.
If you have osteoporosis, are over 65, or are vitamin D decient, the
panel recommended that you should keep taking calcium and vitamin D
supplements. So talk with your doctor before making any changes to your
supplement regime. MOLLY M. GI NTY
BEST WAY
TO BUILD
BONES
To get enough calcium,
look to your plate.
WELLNESS
Researchers at the Bos-
ton University School of
Medicine found that
mushrooms boost levels
of vitamin D, which is
important not just for
bone health but also for supporting the immune system and
reducing the risk of chronic diseases. Mushrooms are the
richest nonanimal food source of vitamin D
2
, the naturally
occurring form of the nutrient (see chart at left for other
sources). Morel, chanterelle, and maitake varieties contain
the highest levels of vitamin D, while shiitake and oyster
mushrooms have moderate amounts. White buttons, crimi-
nis, and portabellas fall lowest on the nutritional scale,
although many growers are now exposing them to UV light,
which can increase vitamin D to 2,000 IU, the amount found
in some fortied foods and supplements. KELLE WALSH
FANTASTIC
FUNGI
food for bones
To maintain strong bones, eat
plenty of calcium-rich foods, plus
those high in vitamin D (which
helps you absorb calcium). Dairy
products are known for being high
in calcium, but many nuts, seeds,
legumes, vegetables, and fruits
(even oranges!), contain small to
moderate am ounts of it, too. So
include these food groups on your
plate, advises Cynthia Sass, a reg-
istered dietitian based in New
York City.
RDA 600 IU for most
adults; 800 IU for those
over 70
Sockeye salmon (447 IU/
3-ounce serving)
Sardines
(164 IU/3-ounce serving)
Whole eggs (41 IU/egg)
Shiitake mushrooms
(41 IU/cup)
VITAMIN D
CALCIUM
RDA 1,000 mg for adults
under 50; 1,200 mg for
women over 50 and men
over 70
Dairy products, such as
yogurt, low-fat (448 mg/cup)
Canned sardines, with bones
(184 mg/4 sardines)
Tofu, rm
(180 mg/3.5 ounces)
Beans, such as cooked
navy beans (126 mg/cup)
Dark, leafy greens such as
kale (94-100 mg/cup)
Whole almonds (75 mg/
ounce)
26 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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TAKE ME
AWAY
Theres a lot to be said for going on
retreat: relaxation, adventure, ex -
ploring new experiences. But what
if you seek holistic healing, deep
comfort, and a plan for living a long
and healthy life? Its a tall order, but thats what Ayurvedic
centers are designed to deliver.
Considered yogas sister science, Ayurveda uses close obser-
vation of a persons natural tendencies and temperament to
restore balance to the body. Ayurveda originated in India, but
its growing popularity has brought it to the US with centers
that offer a range of therapies, from single treatments in a day
spa-like setting to residential immersions featuring the detox-
ification and rejuvenation process known as panchakarma.
Many also offer weekend workshops on basic Ayurvedic con-
cepts, cooking techniques, and self-care practices.
A trip to an Ayurvedic center begins with a private consulta-
tion to determine the best practices, diet, and herbal remedies
for you. Then you might happily surrender to a day of single
therapies, such as shirodhara (warm herbal oil streamed over
the forehead) or abhyanga (an oil massage often performed by
two massage therapists at once).
A multiday panchakarma might include a simple diet, liberal
applications of oil, and treatments that nourish your skin with
therapeutic herbs. Think of your visit as hitting the ultimate
restart button to send you home refreshed, renewed, and
primed for better well-being. NI I KA QUI STGARD
ESCAPE
Retreat with
Ayurveda to
nd long-lasting
health.
will travel
for balance
Find Ayurvedic healing
in the US, in the setting
that inspires you most.
WATER VIEW
Ayurveda Center
of Hawaii
Get the beauty of a beachfront
resort for up to 21 days on
Kauais northern shore in a
retreat center for individuals,
groups, or couples. Pancha-
karma-supportive meals are
included. panchakarma.net
Kanyakumari Ayurveda &
Yoga Wellness Center
Panchakarma is offered sea-
sonally at this Glendale, Wis-
Temple of the Lotus
At this Philadelphia day spa
you can get sensual Ayurvedic
therapies and skin-care treat-
ments with herb and ower-
infused oils made on-site.
templeofthelotus.com N. Q.
CITY SKYLINES
Ayurvedic Institute
In Albuquerque, New Mexico,
take advantage of the opera-
tors decadeslong experience
providing traditional residen-
tial panchakarma, seminars,
and products. Stay in a private
room in a nearby home-share,
with takeout kitchari and tea
included. ayurveda.com
Lakshmis Garden
Experience a half-day getaway
in a peaceful environment in
West Stockbridge, Massachu-
LifeSpa
This laid-back day spa in
Boulder, Colorado, offers infor-
mation-rich consultations,
panchakarma, and Ayurvedic
skin-care treatments. You
can stay at an upscale bed
and breakfast a short walk
away. lifespa.com
MOUNTAINS
Mind-Body Health Center
at the California College of
Ayurveda
Enjoy Ayurvedic therapies,
residential panchakarma, or
daylong workshops in the
clean air near the Yuba River
in Nevada City, California.
Niika Quistgard is an Ayurvedic
practitioner and founder of Rasa
Ayurveda Traditional Healing
Centre for Women in Kerala,
India. To find out more, go to
AyurMama.com.
Suite or cottage lodging is
available, as is the classic pan-
chakarma fare of kitchari (a
mix of rice, small beans, and
spices to facilitate digestion).
ayurvedacollege.com
setts. Ayurvedic treatments
are combined with Thai mas-
sage in a natural setting.
lakshmisgarden.com
consin, center, with off-site
accommodations, and vege-
tarian lunches and dinners are
available for an extra fee.
kanyakumari.us
28 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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SEED SAVVY
FOOD
Like nuts, seeds are full of protein, healthy fats,
ber, vitamins, minerals, and antioxidants. And
their size makes it easy to add them to meals. Toss
into cereals and salads; add to smoothies or baked
goods, or use instead of bread crumbs. Heres the
scoop on ve scrumptious seeds. KAREN ASP
Add these
nutritional
powerhouses
to your diet
for optimum
wellness.
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2
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4
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Pack Fruit and Nut Granola
with ax and sesame seeds.
$2.99; bearnaked.com
Kind Maple Walnut Clusters
with Chia & Quinoa made
with chia and whole grains.
$5.99, kindsnacks.com K. A.
Somersault Snacks made
with sunower seeds as
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Crunchmaster Multi-Seed
Crackers sprinkled with ses-
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4 SUNFLOWER
These mild seeds contain
more vitamin E (good for
the heart and skin) per
serving than any other
food. Theyre high in mag-
nesium, too.
1 FLAX
One tablespoon has 2.8
grams of fiber and 2.1
grams of alpha-linolenic
acid (ALA), an omega-3
fatty acid found in plants.
Eat them ground for bet-
ter absorption.
2 SESAME
Theyre high in copper
(for the skin and immune
system), magnesium (for
your heart and lungs), and
calcium (to keep your
bones strong).
5 PUMPKIN
With 4.7 grams of healthy
monounsaturated fats
per tablespoon, these
savory seeds can help
lower bad (and raise
good) cholesterol levels
in the blood.
3 CHIA
These neutral-tasting
seeds are a good source
of omega-3 fatty acids
and are packed with pro-
tein and fiber.
snacks with seeds
3 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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S O U R C E N A T U R A L S

2013 Source Naturals, Inc.


*These statements have not been eval uated by the Food and Drug Admi ni strati on. Thi s product i s not i ntended to di agnose, treat, cure or prevent any di sease.
Find Your Serene
Theres more stress in our lives today than ever before. When were stressed, our
bodies unleash a cascade of over 500 biochemical events that left unchecked can
drain our energy, and make us unable to think clearly. The good news is that our
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A LOT OF KIDS DO YOGA, but how many
do King Dancer Pose upside down or
sway in Tree Pose while suspended sev-
eral feet above the ground?
Aerial yogaa fusion of yoga and the
aerial artsis becoming the new tness
craze for kids, with classes popping up
across the country, from Honolulu to
Chattanooga. In these challenging,
lighthearted sessions, kids learn how to
stretch, spin, ip, and strike all sorts of
poses while suspended in silk hammocks
that are approximately 12 feet long and
9 feet wide.
Aerial yoga is a really fun approach to
yoga, but it allows kids to receive the
same benets that they would get from a
regular practice, says Kat Schamens,
who coteaches kids aerial yoga classes at
Om Factorys two studios in Manhattan.
Practicing in a hammockas well as
using it as a prop in posesstrengthens
the entire body, Schamens says, espe-
cially the core and upper body. It also
forces you to focus and to let go of fear,
she adds. You may not realize it, but
subconsciously, youre training your
body and mind not to be scared of trying
new things and letting go.
Schamens teaches her students, who
range in age from 3 to 10, simple Sun
Salutations, inversions, and arm bal-
ances in the air, as well as a relaxation
practice. The kids are encouraged to
have fun, giggle, and y through the air
in their hammocks.
Its just a room with fabric, but for
children, its a jungle of creativity, of
get off
the ground
Check out these studios
for kids aerial yoga
classes near you.
mental and physical stimulation, says
Alana Chuong, whose six-year-old
daughter has been taking a weekly class
at Om Factory for about six months.
Theyre like, Im a superhero! Im a
fairy! Aerial yoga taps into their imagi-
nation. They get a sense of what its like
to y and be free. SHANNON SEXTON
Aerial yoga classes designed
especially for kids elevate
the fun factor.
TREND
I BELIEVE
I CAN FLY
32 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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2013 Rexall Sundown, Inc. 13-SD-1109sjs
* These statements have not been evaluated by the Food and Drug Administration.
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A
s enlightened employers look for ways to
boost employees health and well-being, a
new kind of corporate culture is emerging,
one that recognizes that healthy, happy
employees, the kind who balance work with play and
who nurture both their professional and personal pas-
sions, are more likely to make a company greatand to
stick around for the long haul.
The push for a more balanced workplace, says Tom
Rath, a researcher who studies workplace well-being for
Gallup, is motivated in part by rising health care costs.
But it also proves to be a good policy all around. There
is emerging science showing that healthier people with
higher well-being are more engaged in their jobs and
more productive, says Rath. And people entering the
workforce today want a job that contributes to their life
instead of just their pocketbook.
Innovative employers agree. If you invest in employ-
ees personal growth and journey, theyll be better off
themselves, do a better job for the company, and help
the organization make a positive difference in the
world, says Prudence Sullivan, who directs employee
development programs at Green Mountain Coffee
Roasters in Waterbury, Vermont. Read on to see what
initiatives may be coming soon to an ofce near you.
a
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a

d
a
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s

w
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Discover ways to stay
happy and healthy on
the job, inspired by these
innovative workplaces.
3 4 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

by David Gelles illustrations by Chlo Fleury
TAKE RECESS
In the employee break
room at Portland, Oregon-
based shoe man ufacturer
Keen are Hula-Hoops, a
tetherball, and a beanbag
toss. Inspired by research
showing that activity
breaks during the work-
day increase morale and
creativity while low er ing
health care costs, the
company instituted a 10-
to 15-minute recess every
day for its 160 em ployees
three years ago. It helps
with rela tion ships, pro-
ductivity, and creativity,
says Linda Balfour, a
manager on the team
that devel oped the
program. When you
play together, you con-
nect on another level.
At Google headquar-
ters in Mountain View,
California, employees can
explore their hobbies in
an on-site workshop
equipped with tools for
welding, woodworking,
and tinkering with elec-
tronics. Silicon Valley
startups are known for
having foosball tables
and pinball machines as
part of the ofce furnish-
ings. And at outdoor
clothing manufacturer
Patagonia in Ventura, Cal-
ifornia, employees who
take surf breaks have a
place to store their boards
and shower before return-
ing to work.
Play breaks make
you more efcient, says
Scott Eberle, editor of
the American Journal of
Play: Walk away from
your desk, whistle Moon-
dance, and spin a yo-yo a
few times, and you return
refreshed and ready.
Check out Keens toolkit
for bringing recess to your
workplace at keenfootwear.com.
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 3 5

follow
your passion
On Fridays at Etsy, the crafting retail network based
in Brooklyn, New York, eco-minded employees load up
a bike trailer with the ofces food scraps and coffee
grounds and deliver them to a nearby farm to be com-
posted. Doing something altruistic can give a greater
sense of meaning to your workweek, says Jessica Rodell
of the University of Georgia, who studies employee vol-
unteering. It often translates to greater productivity,
too. Employees who volunteer work harder and feel
stronger engagement in their work, she says.
A growing number of companies encourage their
staff to volunteer on the clock. Ford Motor Companys
Volunteer Corps coordinates groups for projects like
performing repairs on local schools. Patagonia subsi-
dizes employees to take environmental internships,
such as one employees recent participation in a raptor
conservation project in Ireland. Green Mountain Coffee
Roasters encourages employees to volunteer up to
52 work hours a year. Last year, 65 percent of the
companys 5,800 employees worked on projects like
cleaning up rivers and coaching Little League. Its
an opportunity for them to develop skills and to feel
more connected to their community, says Liz
Dohrman, the companys volunteerism specialist.
wag away stress
The company of a pet has been
shown to have health benets
including reducing blood pres-
sure and stressbenets that
some employers are allowing
employees to extend to their
workday. A recent study found
that employees who took their
dogs to work had higher job
satisfaction and less stress
than their peers without dogs.
At Clif Bar headquarters in
Emeryville, California, between
10 and 15 dogs come to work
with their owners every day.
Kate Torgersen, a company
communications manager, says
the presence of mans best
friend makes work a friendlier
place. Dogs have been a great
way for people to connect,
she says. They will drop by
their co-workers desks for
a quick hello or a tummy rub.
Ask if your workplace has
a program for volunteering
or matching employee contributions.
A pair of employees roaming
the halls on a scavenger hunt or
an entire team wearing tutus
would be outrageous behavior
in some ofces, but at the Las
Vegas, Nevada, headquarters
of the online shoe retailer Zap-
pos, these kinds of antics,
intended to develop
friendships among co-
workers, are consid-
ered good policy.
When Gallup
polled more than 15 mil-
lion employees and managers
to identify the key traits of
great workplaces (companies
with high productivity, low
turnover, and a protable bot-
tom line), having a best friend
at work was consistently asso-
ciated with higher levels of
engagement and productivity.
Workers with friends were
more likely to give and receive
praise, researchers found, and
more likely to be committed
to the company mission.
Social bonds have been
shown to have signicant
health and stress-reduction
benets, which makes it well
worth going out of your way
to make friends with your col-
leagues, says Shawn Achor,
author of The Happiness
Advantage and the
CEO of consulting rm
Good Think. Knowing
someone cares about you
at work causes your brain to
perceive deeper social support,
which is the greatest predictor
of long-term happiness, he
says. It could be good for your
career tooaccording to
Achors research, employees
who strike up friendships, help
their colleagues, and organize
ofce socials are 40 percent
more likely to get a promotion
within two years.
BUDDY
UP!
3 6 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3


clear your m
ind
Meditate at your desk: Try Stephan
Bodians guided Mindfulness
Meditation app for your desktop or phone.
As evidence mounts for
meditations mental health
and stress-reduction bene-
ts, companies have started offering programs to help
their employees access the stillness within. Encourag-
ing meditation and mindfulness in the ofce gives
everyone more mental clarity, says Janice Marturano,
a former executive at General Mills who founded
the companys meditation and mindful leadership
program. It is a universal training that allows each
employee to have greater access to the space we need
to make clear, conscious decisions about our work
and our lives, she says.
General Mills weekly meditation classes at its
3,000-employee Minneapolis campus are held in a
tranquility room stocked with meditation cushions
and yoga mats. At Green Mountain Coffee Roasters,
even the factories where the coffee is packaged
have meditation rooms, and workers begin their shift
with ve-minute mindful movement sessions. At
Google, a leader in encouraging mindfulness at work,
more than 1,000 employees have taken a 16-hour
meditation and leadership workshop. Meditation
skills can help staffers be happier and become better
leaders, says Marc Lesser, a mindfulness meditation
teacher and the CEO of Googles Search Inside Your-
self Leadership Institute, which offers the workshop
to Google workers and to other companies. Silence
is at the beginning, the middle, and end of everything
we do, says Lesser. Silence provides the space to
think, to consider, for a new idea to arise, for a solu-
tion to come forth. Silence allows us to see what is
unconscious and to have more choice at work, in rela-
tionships, anywhere.
BE A STANDUP
EMPLOYEE
Jessica Williams, a communi-
cations professional in San
Francisco, walked 350 miles in
three months without ever
leaving her ofce, thanks to a
treadmill desk. With a stream
of new studies highlighting the
health risks of sitting for long
periods (sitting more than
six hours a day may more than
double your risk of diabetes
and heart disease), standing
and walking desks are the new
must-have ofce perk. Insur-
ance rm Mutual of Omaha
in Omaha, Nebraska, started
offering them in 2008 as a
preventative health measure.
Managers report that those
who walk while they work are
more energetic and more pro-
ductive, says Peggy Rivedal,
health services manager. For
Williams, her treadmill desk
hasnt just made her less sed-
entary. Its also made her feel
more creative and decisive.
Maybe its all the oxygen to
the brain, she says.
Business reporter David Gelles
is writing a book on meditation in
the workplace.
Turn a
treadmill
into a walking desk
with an adapter
kit from Trek Desk,
trekdesk.com.
S E P T E MB E R 2 0 1 3


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eating wisely
by Lavi ni a Spal di ng
food for life One of the worlds
oldest and most healthful cuisines just
got easier and more delicious.
FOR BREAKFAST tomorrow, how about
a bowl of tangy Greek yogurt topped
with fresh apricots, almonds, and a driz-
zle of local honey? For lunch, how does
a peppery arugula salad with cucumbers,
radishes, feta, mint, and olives sound?
Or a hearty pumpkin soup with toma-
toes, turmeric, cinnamon, and cilantro?
Dinner might be orecchiette, or little
ears, the small pasta disks from Puglia
(the heel of the Italian boot) cooked
al dente with chopped broccoli rabe
blanched until just crispy-tenderand
tossed with extra virgin olive oil, minced
fresh garlic, hot red chilies, and lemon
zest. If these dishes sound delicious
and simple, its because they are. If they
sound healthful, its because theyre
examples of the Mediterranean diet.
Tomato watermelon
salad, page 46
YO G AJ O U R N AL . C O M 4 1

Of course, this probably isnt the rst
youve heard of this diet, often referred
to as the worlds most healthful. Mediter-
ranean cuisine has been a source of inter-
est since the 50s and 60s, when nearly
12,000 men from seven countries partici-
pated in a celebrated 12-year dietary study.
The results suggested that people from
the Mediterranean region were less likely
to experience heart problems. Soon after-
ward the Mediterranean diet was born,
combining elements of cuisines from
Italy, Spain, Greece, southern France,
and parts of the Middle East, and rely-
ing mainly on fresh veggies, fruits, sh,
grains, legumes, nuts, cheese, and olive
oil. (Meat, sugar, saturated fats, and pro-
cessed foods are largely avoided.)
A string of studies has since reported
the diets long list of potential advan-
tagesfrom protection against cancer,
diabetes, and Parkinsons to increased
mental agility, fertility, and longevity. The
benefits arent just health related, says
fettuccine with kale pesto
MAKES 4 SERVI NGS
4 cups stemmed, chopped black kale
(about 1 bunch)
1 cup grated Parmigiano-Reggiano
cheese, plus more for serving
6 tablespoons extra virgin olive oil
1
4 cup pine nuts
2 garlic cloves, chopped
1 teaspoon salt
1
4 teaspoon red pepper akes
1 pound fettuccine
1 Bring a large pot of salted water to a
boil. Meanwhile, ll a large bowl with ice
and cold water.
2 Plunge the kale into boiling water
for 3 minutes. With tongs or a slotted
spoon, transfer the kale to the ice water.
Drain kale in a colander and squeeze out
excess water.
3 Pure the kale in a food processor with
1
2 cup cheese and remaining ingredients
(except pasta) until smooth.
4 Return water to a boil and add the
fettuccine. Cook according to package
directions until al dente.
5 Just before the pasta is done, remove
2 tablespoons pasta cooking water and
add it to the kale pesto. Add remaining
1
2
cup cheese and mix well.
6 Drain the pasta, and then toss with
kale pesto.
Nancy Jenkins, author of The Mediter-
ranean Diet Cookbook and The New Medi-
terranean Diet Cookbook. The food tastes
good, the ingredients are accessible, and
the recipes are surprisingly simple.
Its a delicious way to eat but also an
easy way to cook: Vegetables are steamed,
then sauted in a little extra virgin olive
oil. Add a good carb such as brown rice or
bulgur wheat dressed with olive oil and
a spritz of lemon, some fresh herbs, and
thats it! she says. No one needs to be
told that this is a fantastically healthy way
to eatthe evidence has been piling up
for years, and it just gets stronger with
each new study.
HEALTHY HEARTS AND MINDS
Even so, the diet is once again making
headlines. Its being reinvigorated not
only by new research into how it affects
long-term health but also by fresh culi-
nary inuences that broaden its appeal.
A recent clinical trial tracked 7,447
participants with major risk factors for
heart disease and found that people with
previous coronary incidents who ate a tra-
ditional low-fat diet had a 30 to 50 per-
cent higher risk of heart attack and stroke
than those on a Mediterranean diet rich
in nuts or extra virgin olive oil. In fact, the
evidence from the rst four years of the
study was so strong that the researchers
decided to end the trial early.
Meanwhile, another new studythe
largest of its kind to datesuggests that
sticking closely to a Mediterranean diet
may help stave off dementia. Four years
after more than 17,000 men and women
shared data about their diet, the study
reported that those who adhered to the
4 2 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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Mediterranean diet were 19 percent less
likely to have experienced cognitive prob-
lems such as memory loss.
BEYOND CLUB MED
Its hard to imagine improving upon
this path to wellness, but leave it to the
renowned physician Andrew Weil
founder and director of the Arizona
Center for Integrative Medicine at the
College of Medicine, University of Ari-
zonato crank up the diets nutrition
quotient and make it tastier and more
accessible. Weil has created a food pyra-
mid, co-founded a successful chain restau-
rant, and authored a cookbook, all based
on the Mediterranean dietbut with a
few special twists.
While researching his book on aging,
Weil explains, he encountered the idea
that many chronic diseases begin as low-
level inappropriate inflammation. It
seemed the most important strategy for
optimizing health, maximizing longevity,
and reducing the risk of serious disease
was to lead an anti-inflammatory life-
style, he says. And a key to that is the
anti-inflammatory diet. So I used the
Mediterranean diet as a template but
added Asian inuences and tweaked it to
make it especially powerful for containing
inammation.
If you already eat healthfully, follow-
ing Weils instructions wont be a stretch.
Start by eliminating processed foods,
lling up instead on fresh produce of all
colorsfrom apples and artichokes to
blueberries, beets, and bok choy. Kick
the bread habit and stick with true whole
grains like brown rice, barley, farro, and
quinoa. Intact grains have a lower glyce-
mic index (which indicates how a food
affects blood sugar levels). But when such
grains are ground, the index rises, mean-
ing that even whole-wheat bread can
cause blood-sugar spikes. If you can roll a
piece of the bread into a marble-size ball,
Weil says, it will digest too quickly and is
best avoided. Weils eating plan does allow
for organic pasta, but its always cooked al
denteagain, the impact on blood sugar
is lower when pasta is really chewy.
Instead of red meat and poultry, says
Weil, opt for vegetarian protein sources
like beans and legumes. But feel free to
six to skip and stock
|
To follow Weils approach,
avoid foods that promote inflammation and choose
ones that keep inflammation at bay.
Processed oils like
cottonseed, soybean,
and peanut.
High-glycemic tropi-
cal fruits like bananas,
pineapple, mango, and
papaya.
Rened, processed,
and manufactured food,
including quick-digesting
carbs like bread, white
potatoes, crackers, chips,
and pastry.
Coffee.
Sugareven juice.
Fruit juice is a concen-
trated sugar source,
Weil says, not that dif-
ferent from soda in its
impact on blood sugar.
Red meat and poultry.
Whole grains and
cracked grains.
Plain dark chocolate,
which is low in sugar,
provides a healthy fat,
and contains benecial
antioxidants.
Teahigh-quality
white, green, or oolong.
Oilsthe best choices
are extra virgin olive,
co conut, grapeseed,
or ganic expeller-pressed
canola, avocado, sesame,
and palm fruit.
Oily sh high in
omega-3 fatty acids, like
wild Alaska salmon, sar-
dines, herring, and black
cod, or an algae-based
supplement with both
DHA and EPA, plus vege-
tarian omega-3 sources
like ax and hemp seeds.
Cool-climate fruits
like berries, cherries,
apples, and pears.
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S E P T E MB E R 2 0 1 3
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indulge in moderate amounts of high-
quality dairy like yogurt and natural
cheeses, and embrace two Mediterranean
staples: nuts (especially walnuts, which
provide omega-3 fatty acids) and extra vir-
gin olive oil, which contains polyphenols
and can lower disease risk.
Rely on olive oil as your major fat,
Weil advises. Its the one associated with
the Mediterranean diet for which we have
the best evidence for health benefits.
Whats more, he says, it has a unique anti-
inammatory component.
Olive oil is a key ingredient at True
Food Kitchen, Weils restaurant chain.
When considering meal preparation,
remember that quick and simple low-
temperature techniques yield the best
results. At True Food Kitchen, that often
means stir-fryingalways with good
oils like top-quality extra virgin olive,
organic expeller-pressed canola, or grape-
seed. For sh and veggies, steaming works
beautifully and preserves nutrients well.
And you might be surprised by how
delicious raw ingredients can be: One
True Food Kitchen favorite is Tuscan kale
tomato watermelon salad
MAKES 4 SERVI NGS
1 pound red watermelon, rind removed
and cut in 1
1
2-inch chunks
1 pound yellow watermelon, rind
removed and cut in 1
1
2-inch chunks
4 heirloom tomatoes, halved
1 pint cherry tomatoes, halved
2 tablespoons extra virgin olive oil
2 tablespoons white balsamic vinegar
1
2 teaspoon salt
Freshly ground black pepper
2 tablespoons small fresh basil leaves
4 ounces mild fresh goat cheese,
crumbled
1
4 cup chopped roasted unsalted cashews
Divide the watermelon pieces and toma-
toes among four salad plates. Drizzle
each plate with olive oil and vinegar.
Season with salt and pepper. Top with
the basil, goat cheese, and cashews
before serving.
4 6 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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salad with garlic, red pepper, and pecorino
Toscano. When marinated in citrus and
salt for 15 minutes, the kale becomes ten-
der and loses its bitterness, resulting in
perfectly succulent salad greens.
From astragalus root to zaatar, herbs
and spices play a starring role in Weils
new cookbook, True Food: Seasonal,
Sustainable, Simple, Pure. Theres been
a great deal of research into turmeric as
a natural anti-inammatory, says Weil.
Ginger, another potent anti-inflamma-
tory, and garlic, a natural antibiotic, also
rank high. Fresh is always bestWeil sug-
gests keeping herbs in a tightly sealed jar
in the fridge. As you expand your spice
cabinet and reper toire, try shifting your
view of herbs and spices: Theyre not just
avor; theyre food.
Where Weil modies the Mediterra-
nean diet most is by adding an Asian twist:
Brussels sprouts are stir-fried with tamari
sauce; long green beans with sesame and
citrus. He makes liberal use of Asian
mushrooms, too: Shiitake, maitake, oys-
ter, and enoki have anticancer, antiviral,
and immunity-enhancing properties. Plus
they deliver the rich, savory fth taste of
umami to the palate.
The success of True Food Kitchen tes-
ties to how much people like this kind
of food, Weil says. When you start eat-
ing this way, you dont feel deprivedyou
enjoy your food even more. You dont even
have to tell people its healthy; its just
good food.
Lavinia Spalding is the author of Writing
Away. Visit her at laviniaspalding.com.
GO ONLINE FOR TOFU-SHIITAKE
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yogajournal.com/foodforlife
4 8 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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BEND YOUR KNEE
TO 90 DEGREES
REACH STRONGLY
THROUGH YOUR
TOP ARM
TURN THE CHEST
AND ABDOMEN
TOWARD THE CEILING
PRESS DOWN THROUGH
THE BALLS OF YOUR FEET
>
>
5 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

THE MOST COMMON STRETCH when we wake in the morning is to
raise both arms upward and outward, take a deep breath, and yawn.
Both humans and animals do it with full abandon. What you are
doing instinctually is stretching the sides of your body to inspire a
deep and satisfying breath. It feels as though every cell of your body
joins together, breathes, and says, YES! I am awake!
Practicing Utthita Parsvakonasana (Extended Side Angle Pose)
can give you the same energized feeling. The pose teaches you how
to stabilize your legs while you open and expand the sides of your
rib cage, training the muscles that support good breathing. It also
tones the muscles that run along the sides of your body, from the
outer heel to the outer hip, along the torso, and up to the outer arm.
Developing this strength gives you the structural support you need
to lift and lengthen your spine. For this reason, Side Angle Pose is a
fundamental pose to practice regularly.
Your aim in Side Angle Pose is to engage your muscles fully to
create a single extension from the outer heel of the straight leg all
the way to the ngertips of the arm overhead. There are three stages
basics
extended side angle pose
utthita parsvakonasana | utthita = extended; parsva = side; kona = angle; asana = pose
Fine-tune your practice of Extended Side Angle Pose with
an online video. Find it at yogajournal.com/livemag.
watch
by Ni kki Costel l o
focus your mind
When you practice Side Angle Pose,
all parts of the body are involved,
from feet to ngers, to the front of
the torso and to the back and sides.
By learning to focus on the many
details of the pose simultaneously,
you not only achieve a single exten-
sion through the side body, but you
also train your mind to have a single
focus. Practicing in this way can
enhance your ability to concentrate
and reach for your goals.
PRESS THE OUTER EDGE AND
HEEL OF YOUR BACK FOOT DOWN
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 5 1

SET IT UP
Starting in Tadasana (Mountain
Pose), jump your legs wide apart.
Extend the arms into a T position
with your palms facing down.
Turn the right foot outward to
90 degrees, and turn the left foot
slightly inward.
Lift through your spine, keeping
the sides of the torso equally long.
Press the left outer foot and heel
to the oor as you begin to bend the
right knee toward a 90-degree angle.
REFINE To form a right angle with
the bent leg, move your left foot
away from the right until the right
thigh is parallel to the oor and the
right shin is perpendicular to the
oor. Spend time adjusting the stance
STEP 1
to the pose. First, you establish the foun-
dation in your legs. Then you focus on
stretching the arms to expand the chest.
Finally, as you bring your top arm over
your ear, you rotate the belly and chest
up while maintaining the broadness you
created in the chest.
The word utthita, to extend, de scribes
how you set up the legs and arms in this
pose. I encourage students to pay as much
attention to widening their stance as they
do to extending their arms. Step your legs
wide apart and check that your ankles are
below the wrists of your extended arms.
Then begin bending one leg toward a
90-degree angle. Walk the foot of the
straight leg farther out until the thigh of
the bent leg comes parallel to the oor.
(Check that your knee is pointing in the
same direction as your toes.)
Dont stop halfway. Bending the leg
to 90 degrees helps distribute the effort
equally between both legs instead of mak-
ing your bent leg quadriceps muscles do
all the work. (If you get fatigued, come
out of it to rest and then try again.) As
you bend one leg, extend the other, keep-
ing your knee firm. These dual actions
lengthen the inner thighs and stretch the
gluteal muscles while strengthening the
outer leg muscles and stabilizing the hips.
By establishing rm legs and hips, you
allow the front of the pelvis and abdo-
men to broaden, creating space for the
torso to turn open in the full expression
of the pose. Prepare for this opening by
pressing your supporting hand to the oor
or a block and fully extending the elbow.
Then, as you extend your top arm upward,
you will be able to feel an opening across
the collarbones and chest.
Now youre ready for the final phase
of the pose. Move the shoulder blades in
toward the chest and keep the chest open
Practice working
both legs evenly in
Warrior II.
as you turn it up toward the arm. Keep
the legs and arms rigorous and attentive.
When you reach your top arm overhead,
press down through your outer heel and
foot, and then reach even further through
your arm and hand.
Notice how the sides of the torso ben-
et from this single extension from your
outer heel to your ngertips. The oblique P
H
O
T
O
S
:

D
A
V
I
D

M
A
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;

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:

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;

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;

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:

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;

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:

F
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A
;

S
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O
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:

H
I
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;

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:

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Y
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.
set your foundation
muscles become rm while the rib cage
softens and widens to let in a deeper, more
satisfying breath. In Side Angle Pose,
wake up to the limitless energy of your
breath and enjoy the expressive, dynamic
qualities of a focused body and mind.
Nikki Costello is a certified Iyengar Yoga
teacher living in New York City.
in your legs to practice the strong
foundation you will need for Side
Angle Pose. While you bend the front
leg, put equal attention to extending
and stretching the back leg.
FINISH Firm the muscles of the arms
and fully extend them from the chest
out to the ngertips as if they were
getting pulled in opposite directions.
Keep the torso upright, rather than
letting it shift forward over the front
leg. Continue to lengthen the spine,
moving the back ribs inward as you
lift the sides of the torso from the
waist to the armpits. Keep your head
lifted and upright, not tilting to the
right or left.
52 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
basi cs

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When your breath is shallow, you may feel you are living in a small space, in a
body thats compacted or narrow. This sensation can also affect your mind, cre-
ating rigidity in your thinking and behavior. Yoga teaches you to align your body
to be vertical and upright. But its equally important to expand horizontally so
that your awareness can move from the inner space toward the vast universal
space. A simple side stretch or a yawn during the day can refresh your breath and
expand your sense of self. When you open horizontally, you feel more spacious,
and the inside and outsidethe Self and the otherno longer feel so separate.
elements of practice
SET IT UP
Begin as you did in step 1.
Press the left outer foot and heel to the
oor as you bend the right leg at the knee
to form a 90-degree angle.
Bring the right hand to the oor on n-
gertips, or place your hand on a block.
Move the right armpit close to the outer
right knee so the arm and shin are parallel.
Reach the left arm up toward the ceiling.
REFINE Press the outer right knee back
against the arm, and move your right but-
tock forward. Keep actively extending
the left leg. Press the outer left foot and
heel down, and lift the inner thigh, inner
knee, and arch of the left foot. Reach the
left arm toward the ceiling, directly in
line with the right arm. Dont allow your
torso to drop toward the oor. Inhale,
and widen the chest. Exhale, and turn the
chest and abdomen toward the ceiling.
FINISH Move the back ribs and spine in
toward the front body, and let the chest
expand against the support of the back.
Stretch the whole back of the body as
you open the chest. If you are able to turn
your torso easily, then you can also turn
the head and look toward the left thumb.
expand your chest
Practice with support
to learn to spread the arms
and expand the chest.
STEP 2
5 4 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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Explore these modications of Side Angle Pose. optimize your pose
Stretch the inner
thigh As you bend
the knee, reach the
inner thigh toward
the knee. Bend and
straighten several
times without grip-
ping the quads.
Engage the feet
Place the outer
heel of the straight
leg against a wall
while you practice
to help you press
down through the
outer foot.
Relieve pressure on
the bent leg Place
your hand on a
block, and rm the
arm to support the
weight of the torso.
Open the chest
Keep the upper
hand on the waist
in Variation 2. Roll
the shoulders back,
broaden the collar-
bones, and turn the
chest open.
reach out through your left arm.
Begin to turn your torso and
arm simultaneously as one unit,
turning the entire arm from the
armpit to reach it over your head
in line with your ear.
FINISH Move the right buttock
and right shoulder blade inward.
As you press the left heel, reach
toward the left hand until the
en tire side body has a single and
complete stretch. Every layer
of the body can be stretched.
Feel the skin stretching. Breathe
freely in the pose. Inhale to
come up, and change sides.
SET IT UP
Begin as you did in step 1.
Bring your right hand to the
oor or a block.
Extend the left arm up toward
the ceiling.
Turn your chest and abdomen
toward the raised arm.
Turn your head to look past the
left thumb.
REFINE Lift the arches of your
feet and maintain a steady
pressure on the balls of the feet
and the heels, keeping the left
outer heel on the oor. Press
down into your right hand and
FI NAL POSE
put it all together
S E P T E MB E R 2 0 1 3
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A
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S
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C
U
R
O
wisdom
by Sal l y Kempton
THE OTHER DAY, as my plane taxied into the
San Francisco airport terminal, the ight
attendant reminded us to be careful open-
ing the overhead bins because the con-
tents may have shifted during the ight. I
had been meditating, and as I opened my
eyes, I realized that my mind was like one
of those overhead bins. Its contents had
shifted. I had gone into meditation with a
problem on my mind. Id come out know-
ing what to do about it. More than that,
I realized that what I had thought of as a
problem wasnt really a problem at all. Just
by turning my attention inward, letting the
breath slow down, letting my mind drift
toward a mantra, a subtle transformation
had taken place. I was more centered, more
awake, more present to myself. Meditation
had shifted my state from problem con-
sciousness to a recognition that no problem
is irresolvable.
Why meditation works is something of
a mystery. But its no longer a secret that
meditation is good for us. Neuroscience
can now show us what happens in the brain
when we meditate. (Among other things,
brain areas associated with stress slow
down, and parts of the brain associated
with feelings like joy, peace, and compas-
sion become active.) The evidence that
meditation triggers positive changes is
overwhelming. In addition, we are begin-
ning to recognize that meditation is a natu-
ral state, a current of awareness that wants
to open up to us if only well let it.
on the right track I When questions arise in your
meditation practice, expert advice can help you go deeper.
For more expert meditation instruction
from Sally Kempton and information
on basic techniques, visit yogajournal.
com/wisdom/2607.
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 5 9

And yet, many meditators worry that
they arent doing it right. They wonder
why they see lights in meditation, or why
they dont. They worry if they feel sleepy
during meditation, and they worry if
theyre too wide awake.
In this column, Im going to answer
some typical questions about meditation.
The answers are based not only on my
own experience but also on the collective
wisdom Ive received from some of the
great meditating yogis, past and present.
All of them are meant to encourage you
to take heart, to relax, to have condence
that if you just sit regularly, if you just do
it, meditation will unfold for you in pro-
foundly life-enhancing ways.
Q
Ive received so many different
med itation instructions that I cant
al ways decide what to focus on.
Is it OK to use different techniques?
When you begin a meditation practice, it
helps to establish a simple protocol that
you can come back to again and again. It
doesnt much matter what it is, although
several classic meditation techniques are
known to create a solid basis for practice.
(Many of them involve the breath, a man-
tra, or some variation of mindfulness.)
Starting every practice session with the
same sequence helps train the mind so
that it learns to turn inward naturally, trig-
gered by the sequence youve established.
That said, no meditation practice is an
end in itself. Any technique is like a por-
tal, a doorway that the mind uses to enter
the natural inner experience that is true
meditation. Eventually, you will nd that
the technique wants to fall away, allow-
ing the mind to catch the natural current
of meditation on its own.
If you try to work with too many tech-
niques during one meditation session, it
tends to flip you into your mind. Youll
often wind up spending your medita-
tion time trying out one technique then
another, and never letting yourself sink in.
However, once youve established
a habit of meditating, it can be helpful
to try different techniques periodically.
Every meditation technique leads into the
inner world, but each will affect your con-
sciousness slightly differently. So do give
yourself permission to experiment occa-
sionally. Experimentation makes medita-
tion more interesting and fun, especially if
you have a tendency to fall into a routine.
When you decide to try a different
practice, give it some time to take hold.
But for deep practice, having an estab-
lished protocol is indispensible.
Q
How important is it for the mind to
get quiet when you meditate?
Believe it or not, meditation can go on
even when the mind is chattering away.
It is the nature of the mind to create
thoughts and images. The energy that we
call mind is dynamic. Like an ocean, it
has an innate tendency to create surface
waves. Yet when you sit regularly, youll
begin to become aware of a part of the
mind that is untouched by thoughts.
You might experience that deeper layer
of consciousness as a pure sense of being
or as a sense of being a witness. Some-
times it feels as if you have plunged into
wi sdom
6 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

the deeper water of the mind, where it
is calmwhile all the time, the mental
chatter continues. In other words, the
mind can keep thinking, but you are
not affected by those thoughts.
So let the thoughts be there, and see
if you can become aware of the aware-
nessthe sense of being presentthat is
behind the thoughts. Or simply let your-
self keep coming back to the sensations of
the breath in the body, or the felt sense of
energy in the heart, or the vibratory qual-
ity of a mantra. In time, youll notice that
the thoughts drift more and more into the
background while the underlying sense of
being comes more into the foreground.
Thats meditation.
Q
A lot of emotions come up when I
meditate, and theyre not all pleasant.
Is there something I can do?
When I rst began meditating, I noticed
a lot of irritation coming up. Once I told
my meditation teacher, Meditation
seems to be making me irritated. He
said, Its not that meditation makes you
irritated. You have a lot of irritation inside
you, and meditation is bringing it out to
be released.
Most of us hold buried emotions. We
might not be aware of them, but they can
affect our mood and our relationships
without our even knowing it. When
we meditate, those layers of emotions
are brought up so they can be seen and
let go of. So there will often be periods,
especially in the early days of practice,
when emotions keep bubbling up from
inside. Just understand that this is part of
the process and that it can ultimately be
helpful to your emotional state.
One of the great practices for working
with emotions is to embrace an emotion
by making space for it. You begin by feel-
ing the emotion, focusing especially on
the energetic experience of it rather than
on the story it is telling you. Try to nd
the energy of the emotion. Notice what
part of your body it seems to affect the
most. Focus your attention on the felt
experience of the emotion in the body.
Breathe into it. Now imagine that a space
surrounds that part of your body, includ-
ing the feeling of the emotion. Let the
emotional energy and the space be pres-
ent together. Without trying to make
the emotion go away, notice how it will
naturally evanesce into the surrounding
spaciousness.
When you practice with emotions this
way, over time you will be much less sub-
ject to emotional upheaval. Yet youll also
be able to feel your feelings without being
scared of them.
Q
Why does my breath sometimes slow
down or stop while I meditate?
This is a natural yogic process. The breath
and the mind are deeply intertwined.
As the mind stills, the breathing slows,
and vice versa. When the breath slows
or stops, it can be a precursor to samadhi
(union)which in classical yoga is often
associated with a stilling of the prana
(life force). In ordinary waking life, the
breath ows along the two inner channels
that correspond to the right and left nos-
trils. In meditation, the breath will stop
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 6 1

owing through these channels and will
begin to ow through the central channel
that runs along the spine.
When that happens, you are being
breathed from within. This is a powerful
inner state and a profoundly beneficial
one. What often happens though is that
we get scared when the breath slows. We
fear that we wont get our breath back. But
in fact, what is happening is that the life
force is becoming drawn in and is operat-
ing without assistance from the lungs. Let
it be, and know that when meditation is
over, youll be breathing normally again.
Q
When I meditate I see lights and
sometimes visions of people. Are these
meaningful?
It depends. Some of the images you see
in meditation are simply downloads from
the unconscious image bank, the visual
version of thoughts. These you can simply
notice and let go, as you would thoughts.
As you go deeper in meditation, how-
ever, you can see lights and forms that are
part of the essential geography of the
inner world, the subtle body. Many medi-
tators see a golden light, or a pale blue dot,
or a single eye. Others see geometric grids
of light. Others will have a glimpse of a
sagelike gure or a deity. Some may hear
inner sounds or experience insights that
come with a clarity that feels like truth.
Still others will experience higher emo-
tions like peace or bliss. When the vision
you see is accompanied by a feeling of
peace or bliss, you can assume that it is a
true visionthat is, that you are seeing
something that is a genuine presence in
the collective eld. These are gifts. Enjoy
them; record them afterward. But try not
to cling to them. Sometimes a vision or an
insight received in meditation can have a
powerful impact on you or give you guid-
ance that can prove important. Often,
such a true vision will have heightened
colors or clarity. So honor these visions,
but dont consider or make them the goal
of meditation.
Sally Kempton is an internationally recognized
teacher of meditation and yoga philosophy and
the author of Meditation for the Love of It.
Learn more at sallykempton.com.
6 2 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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the practice
In our rst hours out of bed,
we naturally move slowly. To
get you going in the morn-
ing, this sequence awakens
and opens the shoulders,
upper chest, hips, and thighs
bit by bit and builds up to
energizing backbends. Some
yogis believe these chest
openers stimulate the thy-
mus gland, an important part
of the immune system that
sits under the breastbone.
mind-body
benets
According to Tantric texts,
the hridaya (heart) center is
a space in the upper chest,
just behind the heart chakra,
where purity is thought to
reside. Chest openers let you
tap into this heart space,
opening you up to compas-
sion and kindheartedness,
acceptance, courage, and
your emotions.
key focal
points
Imagine the space between
your collarbones and ster-
num as a triangle throughout
your practice. To keep the
triangle from collapsing
inward, move the shoulders
back and the breastbone up.
Consider using silent afr-
mations to align your mind
toward a positive day ahead.
home practice
wi th Cl ai re Mi ssi ngham
light up Start your day on the right note with
energizing poses that support your immune system
and fill you with a sense of well-being.
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 6 5

14 PASCHIMOTTANASANA
SEATED FORWARD BEND
Extend the legs forward, and ex your feet.
Wrap the rst two ngers of each hand
around your big toes. Inhale; lift your heart.
Exhale; lengthen your spine. Keep the upper
chest open while you enjoy 10 breaths.
13 BADDHA KONASANA
BOUND ANGLE POSE
Bring your feet together, open your knees,
and press outer thighs down. Take your
hands behind you. Press your sitting bones
down, open your chest, and inhale as your
chin slightly lifts. Stay for 5 to 10 breaths.
12 APANASANA KNEES-TO-CHEST POSE
On your back, take your hands to your
knees, and squeeze them into your chest
to neutralize your spine. Relax the full
length of your spine, especially your mid-
back, into the oor. Breathe deeply for up
to 10 breaths before sitting up.
home practice
wi th Cl ai re Mi ssi ngham
BEFORE YOU BEGIN Take 3
rounds of Surya Namaskar (Sun
Salutation), breathing deeply and
slightly elongating the exhalation
until the breath is even, rich, and
steady. Inhale and silently say, My
wellness is my focus today. Exhale
and say, My whole body is lled
with an energizing life force.
1 ADHO MUKHA SVANASANA
DOWNWARD-FACING DOG POSE
Come into Adho Mukha Svanasana. Inter-
nally rotate your inner thighs, and broaden
your sitting bones. Exhale, and then draw
the belly back softly. Breathe in the pose
for 5 to 10 breaths.
2 ANJANEYASANA LOW LUNGE
Step your right foot between your hands.
Drop your left knee to the mat, and raise
your arms alongside your ears. See that
your right knee is aligned over its heel and
that your pelvis is neutral. Take 5 deep
breaths here.
8 ARDHA MATSYENDRASANA
HALF LORD OF THE FISHES POSE
Exhale, release your hands to the mat. Bend
your knees, and place the left one outside
your right heel to sit. Bring your left elbow
outside the right knee. Take 5 breaths. Then
repeat poses 5 to 8 on other side.
7 VIRABHADRASANA III
WARRIOR POSE III, VARIATION
Inhale, shift your weight onto your right leg,
straighten your right knee, and raise your
left leg to hip height, left toes facing down.
Breathe here for 5 breaths, using your
clasped hands for balance.
6 HIGH LUNGE, VARIATION
Keeping your back leg very strong and
straight and your hips aligned, interlace
your ngers behind you. Aim to open your
chest as much as possible as you press
your clasped hands back and up, away from
the tailbone. Take 1 deep breath.
REPEAT POSES 5
THROUGH 8 ON
OTHER SIDE
6 6 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

16 SIDDHASANA ADEPTS POSE
Sit with your right leg in front. With an open
chest and tall spine, bring your hands to rest
on your thighs or knees, palms down. Close
your eyes, and enjoy 10 slow breaths and a
nal afrmation, such as Today I will do all
things with love.
TO FINISH
Lie down to take Savasana (Corpse Pose)
for at least 5 minutes.
15 GOMUKHASANA
COW FACE POSE, VARIATION
Sit up, bend your knees, and stack the
right knee on top of the left. Hold the
big toes with your rst two ngers, and
root down with the sitting bones. Sit for
3 breaths before switching legs.
11 URDHVA DHANURASANA
UPWARD BOW POSE
Lie on your back. With feet on the mat and
hands by your head, press down rmly to lift
into the backbend. Internally rotate upper
thighs. Keep your tailbone long. Enjoy 5
breaths, come down, and repeat twice more.
10 USTRASANA CAMEL POSE
Kneel with your shins hip-distance apart.
With your hands on your hips, engage the
quadriceps and glutes, and bring your tail-
bone under. Lift your ribs, creating space
between them. Arch up and back, and reach
for your ankles or feet. Stay for 5 breaths.
9 SUPTA VIRASANA
RECLINING HERO POSE
With a bolster placed lengthwise behind
you, sit down between your heels. Recline
onto your forearms and then onto the
bolster. Extend your arms overhead. Take
10 breaths, then slowly come up.
3 LIZARD LUNGE, VARIATION
Exhale, bring your hands to the mat, and
turn your right foot out. Bend your left
knee, and reach your right hand back to
your left foot, squeezing it toward your
seat. Turn your chest open and back. Stay
for 5 breaths. Then release your left foot.
4 UTTHITA TRIKONASANA
EXTENDED TRIANGLE POSE
Turn your right foot in. Come onto your left
toes, straighten both legs, and spin your left
heel down. Right hand rests on mat; left
hand reaches up; chest spins open. Take 5
breaths. Then do poses 1 to 4 on other side.
5 HIGH LUNGE
Come to standing. Step your left leg back
into a lunge, right knee over your right heel.
Raise your arms alongside your ears.
Lengthen the sides of your waist, open your
chest, draw your tailbone under, and keep
your back leg strong. Stay for 5 breaths.
REPEAT POSES
1 THROUGH 4
ON OTHER SIDE
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 67

Much has changed since physician Dean Ornish included yoga in his groundbreaking pro-
tocol for preventing, treating, and reversing heart disease more than three decades ago.
Back then, the idea of integrating yoga with modern medicine was seen as far-out.
Todays picture is very different:
As yoga has become an increasingly
integral part of 21st-century life, sci-
entists, armed with new tools that
allow them to look ever deeper into
the body, have been turning their
attention to what happens physio-
logically when we practice yoganot
just asana but also pranayama and
meditation. These physicians, neu-
roscientists, psychologists, and
other researchers are uncovering
fascinating evidence of how the
practice affects us mentally and
physically and may help to prevent
BY
KATHERINE
GRIFFIN
and assist in the treatment of a
number of the most common ail-
ments that jeopardize our vitality
and shorten our lives.
Dozens of yoga studies are under
way at medical institutions around
the country, including Duke, Har-
vard, and the University of Califor-
nia at San Francisco. Some of the
research is funded by the National
Institutes of Health. More studies
are on the way, thanks in part to the
work of researchers at the Institute
for Extraordinary Living at the Kri-
palu Center for Yoga and Health,
PHOTOGRAPHY BY ANN ELLI OTT CUTTI NG
GOOD
FOR
YOU!
ways your yoga
practice can
improve your health.


Much attention has been given
to yogas potential effect on the
persistent dark fog of depres-
sion. Lisa Uebelacker, a psy-
chologist at Brown University,
got interested in examining
yoga as a therapy for depres-
sion after studying and practic-
ing mindfulness meditation.
Because depressed people
tend to be prone to rumination,
Uebe lacker suspected that
seated meditation could be dif-
cult for them to embrace. I
thought yoga might be an eas-
ier doorway, because of the
movement, she says. It pro-
one of the rst US research institutes
to focus exclusively on yoga. And in
India, scientist Shirley Telles heads up
Patanjali Yogpeeth Research Founda-
tion, which is spearheading studies
large and small.
While studies of yogas impact on
health are at an all-time high, experts
say that much of the research is still
in the early stages. But the quality is
ray of light
pain
reliever
Yoga shows promise as
a treatment for reliev-
ing certain kinds of
chronic pain. When
German researchers
compared Iyengar
Yoga with a self-care
exercise program
among people with
chronic neck pain,
they found that yoga
reduced pain scores
by more than half.
Examining yogas
effects on a different
kind of chronic pain,
UCLA researchers
studied young women
suffering from rheuma-
toid arthritis, an often
debilitating autoim-
mune disorder in
which the immune sys-
tem attacks the lining
of the joints. About
half of those who took
part in a six-week
Iyengar Yoga program
reported improve-
ments in measures of
pain, as well as in anxi-
ety and depression.
Kim Innes, a Kundalini Yoga practitioner and a clin ical
associate professor at the University of Virginia,
recently published a study on how yoga may benet
people who have a variety of health risk factors, in -
cluding being overweight, sedentary, and at risk for
type 2 diabetes. Forty-two people who had not prac-
ticed yoga within the previous year took part in an eight-week gentle
Iyengar Yoga program; at the end of the program, more than 80 per-
cent re ported that they felt calmer and had better overall physical func-
tioning. Yoga is very accessible, Innes says. Participants in our
trials, even those who thought they could not do yoga, noted benets
even after the rst session. My belief is that once people are exposed to
gentle yoga practice with an experienced yoga therapist, they will likely
become hooked very quickly.
YES,
YOU
CAN!
vides a different focus from
worry about the future or
regret about the past. Its
an opportunity to focus your
attention somewhere else.
In a small study in 2007, UCLA
researchers examined how
yoga affected people who were
clinically depressed and for
whom antidepressants provided
only partial relief. After eight
weeks of practicing Iyengar
Yoga three times a week, the
patients reported signicant
decreases in both anxiety
and depression. Uebelacker
currently has a larger clinical
trial under way that she hopes
will provide a clearer picture
of how yoga helps.
improving, says Sat Bir Khalsa, a Har-
vard neuroscientist who has studied
yogas health effects for 12 years. Its
likely, he says, that the next decade will
teach us even more about what yoga
can do for our minds and bodies. In the
meantime, the patterns beginning to
emerge suggest that what we know
about how yoga keeps us well may be
just the tip of the iceberg.
70 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

Its taken the development of modern technologies like
functional MRI screening to give scientists a glimpse of
how yogic practices like asana and meditation affect
the brain. We now have a much deeper understand-
ing of what happens in the brain during meditation,
says Khalsa. Long-term practitioners see changes
in brain structure that correlate with their being less
reactive and less emotionally explosive. They dont
suffer to the same degree. Scientists at the University
of Wisconsin have shown that meditation increases the
activity of the left prefrontal cortexthe area of the
brain thats associated with positive moods, equanimi-
ty, and emotional resilience. In other words, meditating
regularly may help you weather lifes ups and downs
with greater ease and feel happier in your daily life.
HAPPY
DAY
bringing yoga
and western
medicine together
Duke Integrative Medicine
Duke Universitys Integrative Medi-
cine department in Durham, NC,
has lived up to its name by inte-
grating yoga into medicine and med-
icine into yoga. The department is
one of the only major med i cal cen-
ters to offer yoga teacher training.
Its two programs, Thera peu tic Yoga
for Seniors and Yoga of Aware-
ness for Cancer, are taught by a
team of yoga instructors, doctors,
physical therapists, and mental
health professionals.
These yoga teacher trainings
accept about 100 people a year
and involve elements of asana, pra-
nayama, meditation, and mindful-
ness working together as ad juncts
to the conventional medical treat-
ments that patients may also be
receiving simultaneously. Once
training is complete, teachers can
work on contract for hospitals and
other health agencies.
Kimberly Carson, the founder and
codirector of the yoga training pro-
grams, stresses that what sets the
programs apart is their research-
based approach: Medicine listens
best when you speak its language,
says Carson, a yoga therapist who
has taught in medical settings for
more than 15 years. The evidence
base is what the medical commu-
nity listens to.
Essential to the programs success,
says Carson, is the staffs commit-
ment to thinking critically about
how they promote the benets of
yoga. The quickest way to shut
doors is to state as fact claims that
arent substantiated, she says.
Luckily, the evidence base for yoga
and other alternative methods is
fast growing, and Duke has been a
forerunner in opening the lines of
communication between yoga and
medicine. ALICE WALTON
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 7 1

In our revved-up, always-on
world, our bodies spend too
much time in an overstimu-
lated state, contributing to an
epidem ic of sleep problems.
A recent Duke University analy-
sis of the most rigorous studies
done on yoga for psychiatric
con ditions found promising
evidence that yoga can be help-
ful for treating sleep disorders.
Asana can stretch and relax
your muscles; breathing exer-
cises can slow your heart rate to
help prepare you for sleep; and
regular meditation can keep
you from getting tangled up in
the worries that keep you from
drifting off.
A 2013 review of 17 clinical trials concluded
that a regular yoga practice that includes
pranayama and deep relaxation in Savasana
(Corpse Pose), practiced for 60 minutes three
times a week, is an effective tool for maintain-
ing a healthy weight, particularly when
home practice is part of the program.
In India, women who took
part in a 12-week yoga camp
reported improvements in
several areas of sexuality,
including desire, orgasm, and
overall satisfaction. Yoga
(like other exercise) increases
blood ow and circulation
throughout the body, in-
cluding the genitals. Some
researchers think yoga may
also boost libido by helping
practitioners feel more in
tune with their bodies.
turning doctors into
mind-body experts
Benson-Henry In stitute
for Mind Body Medicine
Located in one of the best aca-
demic medical centers and in one
of the most doctor-friendly cities
in the country, the Benson-Henry
Institute for Mind Body Medicine at
Massachusetts General Hospital is
well poised to train new doctors to
incorporate mind-body techniques
into their practice. Its founder and
director emeritus, Dr. Herbert Ben-
son, pioneered research on the
relaxation response as a powerful
antidote to the stress response;
he was also one of the rst to illus-
trate that meditation changes
metabolism, heart rate, and brain
activity as a result of the relaxa-
tion response. This commitment
to re search is still what makes the
institute stand out: Benson and his
colleagues recently published a
landmark study illustrating some
of the changes in gene expression
that can come from practices that
elicit the relaxation response,
including meditation and yoga.
Physicians at the institute help
treat patients for everything from
heart disease to diabetes to infer-
tility. Individual therapeutic yoga
instruction is offered as an adjunc-
tive approach for a wide variety of
conditions, both physical and men-
tal. Darshan Mehta, the institutes
medical director and director of
medical education, says that along
with maintaining its commitments
to research and patient care, the
Benson-Henry Institute is dedi-
cated to educating medical stu-
dents and residents in integrative
medicine. Boston is famous for
training leaders in medicine,
Mehta says. We need to expose
the next generation of doctors to
the benets of mind-body medi-
cine. My hope is that after studying
at the Benson-Henry Institute
theyll be able to at least recognize
value in it and perhaps add it to
their practices in some way. A.W.
YOGA
MAINTENANCE
PLAN
better sex
Asana, pranayama, and meditation all train you to
ne-tune your attention, whether by syncing your
breathing with movement, focusing on the subtleties
of the breath, or letting go of distracting thoughts.
Studies have shown that yogic practices such as
these can help your brain work better. Recently,
University of Illinois researchers found that immediately following a
20-minute hatha yoga session, study participants completed a set of
mental challenges both faster and more accurately than they did after
a brisk walk or a jog.
Researchers are in the earliest stages of examining whether yogic prac-
tices could also help stave off age-related cognitive decline. The yogic
practices that involve meditation would likely be the ones in volved, be -
cause of the engagement of control of attention, says Khalsa. In deed,
research has shown that parts of the cerebral cortexan area of the
brain associated with cognitive processing that be comes thinner with
agetend to be thicker in long-term meditators, suggesting that medita-
tion could be a factor in preventing age-related thinning.
STAY
SHARP
REST
EASY
72 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

Were used to thinking of
inammation as a response
that kicks in after a bang
on the shin. But increas-
ing evidence shows that
the bodys inammatory
response can also be trig-
gered in more chronic ways
by factors including stress
and a sedentary lifestyle.
And a chronic state of in-
ammation can raise your
risk for disease.
Researchers at Ohio State
University found that a
group of regular yoga prac-
titioners (who practiced
once or twice a week for
at least three years) had
much lower blood levels of
an inammation-promoting
immune cell called IL-6
than a group new to yoga.
And when the two groups
were exposed to stressful
situations, the more sea-
soned practitioners showed
smaller spikes of IL-6 in
response. According to the
studys lead author, Janice
Kiecolt-Glaser, the more
experienced practitioners
went into the study with
lower levels of inammation
than the novices, and they
also showed lower inam-
matory responses to stress,
pointing to the conclusion
that the benets of a regu-
lar yoga practice compound
over time.
While the fountain of youth remains
a myth, recent studies suggest that
yoga and meditation may be associ-
ated with cellular changes
that affect the bodys aging
process. Each of our cells in cludes
structures called telomeres, bits of
DNA at the end of chromosomes
that get shorter each time a cell
di vides. When telomeres get too
short, the cells can no longer divide
and they die. Yoga, it seems, may
help to preserve their length. Men
with prostate cancer who took part
in a version of the Ornish healthy
lifestyle program, which included
an hour a day of yoga, six days a
week, showed a 30 percent jump in
the activity of a key telomere-pre-
serving enzyme called telomerase.
In another study, stressed care-
givers who took part in a Kundalini
Yoga meditation and chanting
practice called Kirtan Kriya had a
39 per cent increase in telomerase
activity, compared with people who
simply listened to relaxing music.
Many studies have suggested that yoga can fortify the bodys
ability to ward off illnesses. Now one of the rst studies
to look at how yoga affects genes indicates that a two-hour pro-
gram of gentle asana, meditation, and breathing exercises alters
the expression of dozens of immune-related genes in blood cells.
Its not clear how the genetic changes observed in this study
might support the immune system. But the study provides strik-
ing evidence that yoga can affect gene expressionbig news
that suggests yoga may have the potential to inuence how
strongly the genes youre born with affect your health.
immune activity
COOL
INFLAMMATION
YOUNGER-LOOKING D N A
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 7 3

Despite advances in both
prevention and treatment,
heart disease remains the
no. 1 killer of both men and
women in the United States.
Its development is inuenced
by high blood pressure, high
cholesterol, high blood sugar,
and a sedentary lifestyleall
of which can potentially be
reduced by yoga. Dozens of
studies have helped convince
cardiac experts that yoga and
meditation may help reduce
many of the major risk fac-
tors for heart disease; in fact,
a review of no fewer than 70
studies concluded that yoga
shows promise as a safe,
effective way to boost heart
health. In a study this year by
researchers at the University
of Kansas Medical Center,
caring
health care
Urban Zen Integrative
Therapy program
The brainchild of Donna Karan,
Rodney Yee, Colleen Saidman Yee,
and Beth Israels chair of integra-
tive medicine, Woodson Merrell, MD,
the Urban Zen Integrative Therapy
program seeks to strengthen the
human element in hospital-based
health care and to lessen the pain
and anxiety many patients experi-
ence when undergoing treatment
for cancer and other illnesses.
Launched in 2009, the program
offers a 500-hour training for yoga
teachers and health care profes-
sionals in ve healing modalities:
yoga therapy, Reiki, essential-oil
therapy, nutrition, and contempla-
tive care. Included in the training
are 100 hours of clinical rotations,
carried out at participating hospi-
tals and long-term care facilities in
New York; Los Angeles; Columbus,
Ohio; and Port-au-Prince, Haiti.
Were bringing mindfulness into
arenas where there is often only
anxiety, panic, stress, and crisis
states, says Codirector Rodney
Yee. We all realize mindfulness
and meditation are so important
to daily life. This is a way to bring
this to patients in a medical set-
ting, to support patients needs.
For example, depending on the
needs of the patient, a certied
therapist might help patients
do in-bed yoga poses, breathing
techniques, and meditation that
they can then repeat on their own.
Yee says hes been amazed by the
receptivity of the medical com-
munity toward the program. Old
stigmas are dissolving, he says,
and new attitudes are emerging.
But its a two-way street, he adds.
The yoga community has our own
work cut out for us, keeping up
with the science and being open to
addressing the issues that will
affect yogas role in Western med-
icine for years to come. A.W.
YOGA
JOINT
SUPPORT
By gently taking jointsankles,
knees, hips, shouldersthrough
their range of motion, asana
helps keep them lubricated, which
researchers say may help keep
you moving freely in athletic and
everyday pursuits as you age.
Taiwanese researchers scanned the vertebral disks
of a group of yoga teachers and compared them with
scans of healthy, similar-aged volunteers. The yoga
teachers disks showed less evidence of the degener-
ation that typically occurs with age. One possible
reason, researchers speculate, has to do with the way
spinal disks are nourished. Nutrients migrate from
blood vessels through the tough outer layer of the
disk; bending and exing may help push more nutri-
ents through this outer layer and into the disks,
keeping them healthier.
your
spine
on
yoga
KEEP YOUR
HEART HEALTHY
subjects who participated
in twice-weekly sessions
of Iyengar Yoga (includ-
ing pranayama as well as
asana) signicantly cut the
frequency of episodes of
atrial brillation, a serious
heart-rhythm disorder that
increases the risk of strokes
and can lead to heart failure.
74 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

Some 60 to 80 percent of us suffer from low-back
pain, and theres no one-size-ts-all treatment.
But theres good evidence that yoga can help
resolve certain types of back troubles. In one of
the strongest studies, researchers at Group Health
Research Institute in Seattle worked with more
than 200 people with persistent lower-back pain.
Some were taught yoga poses; the others took
a stretching class or were given a self-care book.
At the end of the study, those who took yoga and
stretching classes reported less pain and better
functioning, benets that lasted for several
months. Another study of 90 people with chronic
low-back pain found that those who practiced
Iyengar Yoga showed signicantly less disability
and pain after six months. continued on page 86
WATCH YOUR BACK

Yoga can help those with
osteoporosis and osteopenia
MAINTAIN BONE MASS, BUILD
STRENGTH, and PREVENT INJURY.
HALFWAY THROUGH AN EIGHT-DAY TEACHER TRAINING, I began to feel
it: a dull throbbing in my right hip. For hours, Id been sitting cross-legged on
the oor in front of 40 students, discussing how to make yoga safe and effec-
tive for older adults. In such a supportive environment, youd think Id have
switched to a different positionor maybe even sat in a chair. Yet I stubbornly
continued to return to Easy Pose, which I began to think of as Painful Pose,
until getting up became so agonizing that I had to walk in circles to straighten
out my hip. Welcome to my late 50s.
Aging comes subtly. The risks and changes sometimes have a harbinger, like
the pain in my hip, and sometimes they dont. Signs such as graying hair, the
softening underbelly of a chin, and joint stiffness are easy to see and feel. Yet
other changes are completely hidden. Just after my 50th birthday, my physi-
cian suggested a bone-density scan since I had many risk factors for osteopo-
rosisincluding being a thin, postmenopausal woman with a family history
BY CAROL KRUCOFF
|
PHOTOGRAPHY BY DAVID MARTINEZ
standing
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of the disease. Osteoporosis is a disorder that thins and
weakens bones, making them more porous. The resulting
danger is a possible break, which is when many people
discover they have this silent disease.
In my case, the bone-density scan revealed that I have
osteopenia, or low bone density, a precursor to osteopo-
rosis that puts me at an increased risk of fracture. And
Im far from alone. Its expected that by 2020, half of all
American men and women over age 50 will have, or will
be at risk of developing, osteoporosis of the hip; even
more will be at risk of developing it elsewhere.
The National Osteoporosis Foundation cautions peo-
ple with osteoporosis in the spine to avoid certain kinds
of movement that could lead to vertebral compression
fractures, a hallmark of the disorder that can result in
shrinking and a stooped posturethe so-called dowa-
gers hump. But only about a third of vertebral fractures
are diagnosed, often because the pain may be mild or
mistakenly thought to come
from something else. Risky
movements include bend-
ing forward from the waist,
twisting the spine to a point of
strain, and doing toe touches
and sit-ups.
This information left me
reeling. Could the yoga prac-
tice I love actually be dam-
aging my skeleton? Should I
stop doing forward bends and
deep twists? Did I need to give
up yoga entirely? It turns out
that, like many other signs
of agingboth plainly felt
and out of sightosteopenia
requires me to have patience,
honesty, and, perhaps most
important, humility as I adapt my yoga practice to avoid
injury and maintain the bone mass I still have.
boning up
Although many people think of the skeleton as solid and
lifeless, its very much alive, constantly breaking down
and renewing itself in a two-step process called bone
bone-strengthening poses
INSTRUCTION BY ELLEN SALTONSTALL
The asanas on the following pages were designed
by yoga therapist Ellen Saltonstall, co-author of
Yoga for Osteoporosis and creator of a DVD of the
same name, to help strengthen the spine, hips, and
arms. They are appropriate whether you have oste-
oporosis, osteopenia, or neither. Each asana includes important
preparatory actions to make the pose safe and effective. You can
simply do the prep, or if you feel secure and strong, continue on
to the full pose thats pictured. For stability, practice on a mat,
carpet, or another surface with good traction.
BEFORE YOU BEGIN, start with your favorite warm-up (if you have
low bone density and do Sun Salutations, skip the forward bends
or do them with bent knees and a long spine). Finish your practice
with Tadasana (Mountain Pose) and Savasana (Corpse Pose).
balancing table
This warm-up pose helps to develop balance
and strength in the spine, hips, and arms.
NEXT Now lift your right leg
and left arm at the same time.
You may lift them just a little
or up to horizontal if you can.
Lift both the inner and outer
edges of your leg and arm
evenly. Exhaling, bring the
arm and leg down. Inhaling,
raise your left leg and right
arm in the same way, remain-
ing strong in your abdomen
and lower back. Reach back
through your heel and for-
ward through your ngertips.
Switch and repeat 5 or more
times on each side.
FIRST Starting on your
hands and knees, align your
hands under your shoulders
and your knees under your
hips. Lengthen the sides of
your torso, and rm your abdo-
men and hips. Straighten and
reach your right leg back, tuck-
ing the toes under, and strongly
stretch through the entire leg.
Tone your abdominal muscles
to stabilize your midsection,
and then lift the leg and extend
it backward. Repeat these
actions with the other leg.
continued on page 80
78 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

FIRST Lie on your stomach
with a blanket under your
ab domen. Stretch your arms
to the sides in a T with the
palms down. Rest your fore-
head on the oor. Firm all the
muscles of your back body
arms, spine, and legsand pull
your limbs in toward the cen-
ter of the body for integration.
Tone the buttocks while main-
taining width, and length en
your tailbone. Draw your
shoulder blades in toward
your spine, which will lift your
upper arms away from the
oor. As you inhale, lift your
arms and head, just a little at
rst. Pull your ribs forward,
away from your legs. Spread
the work throughout your
back body to avoid pinching in
the lower back or overextend-
ing your neck. Every part of
your body extends away from
the center with strength. Hold
the pose for several breaths,
and then rest on the oor.
NEXT Float up again with
your upper body, and also lift
your legs, stretching them
back. Hold the pose for a few
breaths or longer, and then
release back to the oor.
Repeat up to 3 times.
UTKATASANA
chair pose,
variation
Build strength in
the legs, hips,
spine, and arms.
FIRST Begin sitting in a chair
with your feet and knees hip-width
apart. Using your hands, turn your
upper thighs back and apart to help
your lumbar spine retain its for-
ward tilt. Lean slightly forward, and
stretch your arms to the sides with
your shoulder blades pulling down
your back. Avoid rounding your back,
and keep the front of the torso long,
chest lifted. Vigorously rm your
legs, spine, and arms.
NEXT Inhaling, come up off the
chair and maintain the pose with
steady strength, breathing smooth ly.
Be sure that your knees and feet both
point forward, your weight is well
balanced on the four corners of your
feet, and your sitting bones reach
back and apart as you hold the pose.
After several breaths, come to stand-
ing or sit down before repeating.
SALABHASANA
locust pose, variation
Help prevent rounding of the upper spine as
you stimulate the vertebrae and strengthen
the back muscles.
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 7 9

remodeling. The rate at which bone remodeling happens
is affected by how much calcium is stored in the bones
and introduced in the diet, as well as by three catalysts
(vitamin D, hormones, and exercise) that determine how
effectively the body uses calcium to build new bone and
prevent bone loss through resorption. Osteoporosis
results from an imbalance in remodelingwhere too
much old bone is broken down and removed, or too little
new bone is formed, or both.
About 90 percent of an adults bone mineral content
(calcium) is deposited by the end of adolescence, with
peak bone mass achieved by age 20, says Kathy M. Shipp,
an adjunct associate professor of physical therapy at
Duke University School of Medicine who was a con-
tributing author of the surgeon generals 2004 report on
bone health. Osteoporosis prevention begins in child-
hood with good health habits (such as proper nutrition
and exercise), she notes. After about age 40, bones with-
drawal period starts, and less bone is replaced during
remodeling. For women, a drop in estrogen at the time
of menopause leads to a more rapid and signicant loss
of bone mass. For men, a drop in testosteroneoften
beginning around age 70can cause it. So will certain
medications (notably steroids), medical conditions (such
as rheumatoid arthritis and eating disorders), smoking,
and excessive alcohol consumption.
maintenance plan
Its not possible for adults past the peak growth years to
add signicant amounts of bone. (In the past, hormone
replacement therapy was widely used to strengthen bones
and reduce fracture risk in postmenopausal women until
the Womens Health Initiative study showed that it sig-
nicantly increased the risk of breast cancer and stroke.
There is also emerging evidence that vitamin D can be
useful in signicantly increasing bone strength.) But you
can strengthen bones by exercising to maintain the bone
mass you already have. Bones get stronger from exercise
by changing shape and by getting larger in diameter,
even with the mass remaining constant, says Shipp.
Progressive-resistance exercise [such as jogging, jump-
ing, or walking], where you move your body or a weight
against gravity while you remain upright, has been shown
FIRST Stand with your
back near a wall to build con-
dence. With your feet parallel,
spread your toes, and actively
feel the oor under your feet.
Stretch your legs straight.
Bring the tops of your thighs
back, and widen your sitt ing
bones and upper thighs.
Reach your hips back slightly,
as if you were about to sit
down in a chair. Then pull your
tailbone down, rm your pel-
vic oor, and lift your lower
abdomen. With your pelvis
now directly over your legs,
stretch down through your
legs, up through your spine,
and out through your arms,
which are outstretched to the
sides and lightly touching the
wall. Bring the sole of your
VRKSASANA
tree pose
This familiar pose
builds strength and
better balance.
right foot onto the inner ankle
of your left foot, and press it
in rmly. You can keep your
toes touching the oor lightly
if you need to, or bring the
en tire right foot off the oor.
Vigorously stretch your stand-
ing leg, your spine, and your
arms. Embody the strength
and dignity of a tall tree. Bring
the top foot down, switch
stand ing leg, and repeat on
the other side.
NEXT When you feel secure,
increase the challenge as you
stand away from the wall,
bring the foot higher on the
inner edge of your standing
leg, and reach your arms
overhead for as long as you
feel comfortable.
continued on page 88
continued from page 78
8 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

FIRST Stand near a wall
with a chair (parallel to the
wall) on your right. Turn your
right foot to face the chair.
Bend your right knee, point-
ing it toward the toes. Place
your right hip lightly against
the wall for stability. Balance
your weight evenly on the
four corners of the right
foot. Place your right hand
or forearm on the chair seat.
Slightly lift your back foot,
but keep your toes touching
the oor as you establish bal-
ance on your right leg. Rest
your left hand on your top
hip. Inhale, and rm your leg
muscles. Roll your left shoul-
der and ribs back and your
right ribs forward to align
your torso with the wall, but
keep your gaze down to help
you balance. On your next
inhalation, lift your left leg
and stretch it behind you
along the wall. Bring it up to
horizontal if you can. Breath-
ing fully and smoothly, hold
strongly with your hip mus-
cles, and expand from your
pelvis out to your legs, spine,
arms, and head. Broaden
your shoulders, and strongly
stretch your left arm up.
After a few breaths, come
back to standing on two feet,
and repeat the pose on the
second side.
NEXT For more of a chal-
lenge, simply avoid touching
the wall or use a block
instead of a chair.
ARDHA CHANDRASANA
half moon pose, supported
This sidebending pose engages and opens
the hips and teaches balance.
FIRST Place a folding
chair about 4 feet from a
wall, facing out. Stand
against the wall, and then
step your right foot forward,
bending the knee until the
right shin is vertical. Hold
the chair lightly with your
hands. Place the left heel
up on the base of the wall
with the ball of your foot
and your toes on the oor.
Inhale and lift up through
your spine. Lean forward a
bit toward the chair, and
fully stretch the back leg,
straightening the knee and
facing the kneecap straight
downward. To stabilize your
stance, widen the back of
your pelvis, and then reach
your tailbone down, draw-
ing up through your lower
abdomen. Bring your torso
upright, and then pull the
shoulders and head back
until they are in line with
your hips. Remain steady
in all these actions as you
expand out from your core
in all directions.
NEXT If and when you feel
steady, let go of the chair,
and stretch your arms vig-
orously out to a T. Lift your
chest as you stretch through
your back leg. Re main poised
in this strong lunge with full
at ten tion and strength for
sever al breaths. Then re peat
on the other side.
VIRABHADRASANA I
warrior pose I, supported variation
With the help of a wall
and a chair, your
hips and spine
are stretched
and stimulated.
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 8 1

reviews
B O O K S I M U S I C I V I D E O
D
A
S
S
I
M
A

M
U
R
P
H
Y
great heart
At 82, Ram Dass, teacher, yogi, and
author of 1971s counterculture classic
Be Here Now, is more plugged-in than
ever. Dass (born Richard Alpert) ceased traveling after
he suffered a stroke in 1997, but today, he volunteers at
service organizations, gives interviews, teaches, and
drops into yoga festivals via Skype from his home base
in Maui. As his smiling face beams over screens, his mes-
sage resonates profoundly: Get out of your head and
into your heart; love unconditionally; embody your soul,
not your role. Polishing the Mirror updates Be Here Now
with an accessible blend of autobiography, humor, and
yoga and meditation instruction to appeal to a modern
audience seeking a true connection to self and spirit.
Polishing the Mirror:
How to Live from
Your Spiritual Heart
Ram Dass
Sounds True
Q YOGA JOURNAL The subtitle of your
book is How to live from your spiritual
heart. What does that mean?
A RAM DASS When you live from the
spiritual heart, its like you just dive into
an ocean of love. You realize that love is
not an emotion; its a spiritual quality.
Thats quite different than starting from
your mind. You want to be able to spread
lovethats what a good yogi does.
Q YJ How can we practice this?
A RD You can bring your attention to
the spiritual heart here [taps the center of
his chest], and repeat to yourself, I am
loving awareness. Then you blank out the
I am and just say loving awareness, lov-
ing awareness. Thats the sign toward the
soul. Our life is so much out there,
theres no motive to go into our spiritual
heart. My stroke turned out to be great
because it turned me inward. I couldnt
play my cello, I couldnt play golf, I
couldnt drive in my sports carall dis-
tractions from a spiritual point of view.
Each time I give something up I go
deeper and deeper. And its joyous, joyous.
Q YJ Can you explain what you mean by
the expression souls not roles?
A RD We all have rolesmother, busi-
nessman. And we react to each other in
terms of our roles. I teach nurses to sit
bedside with dying people. The family has
their role, and the patient often must
adopt the role of dying person. But if
you identify with their soul instead, you
see a soul on the bed. When I was work-
ing with AIDS patients in San Francisco,
I came to a door. The fellow inside had
been rejected by his family, he was feeling
S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 8 3

depressed, he was running out of money.
Im a nice guy who goes around visiting
AIDS patients; thats the role I was given,
and his role was AIDS patient. But then
I opened the door and said, Hows your
incarnation? He smiled. Then we were
talking as souls. It was freeing for both of
us. VALERI E REI SS
pick me up
Yoga Sparks: 108 Easy Practices for Stress
Release in a Minute or Less
Carol Krucoff
New Harbinger
In Yoga Sparks, yoga
teacher and yoga thera-
pist Carol Krucoff offers
an antidote for a busy
lifestyle: a collection of
108 minute-long yoga
practices or sparks.
Years of helping injured and ill students
convinced Krucoff that yogas teachings
often do the most good when interwoven
into daily life. As little as even a minute
of practice in the midst of a busy day has
lasting benets, she suggests, improving
posture, boosting energy, and relieving
pain. And most important, the micro-
practices in Yoga Sparks help to cultivate
present moment awareness, with the goal
of quieting the mind and connecting with
your true self.
The books ve sections correspond to
parts of your day: Anywhere; Around the
House; At Work; On the Go; and Prac-
tice with Others. Illustrated with simple
drawings, it includes a mix of postures,
breathing exercises, meditations, and
short teachings on yogas ethical prin-
ciples that can be practiced during idle
moments throughout the day (she has a
meditation to do while you wait for your
computer to boot up and a Downward
Dog variation to do at the kitchen coun-
ter). The book is interspersed with inspir-
ing quotes from yoga luminaries as well
as relevant facts drawn from health and
psychology research. A valuable resource
for new and experienced yoga practitio-
ners alike, Yoga Sparks can help light a
re under your lagging yoga practice or
provide a go-to tool to turn to throughout
the day. BAXTER BELL, MD
palm-size calm
GPS for the Soul | Hufngton Post
GPS for the Soul, an iPhone
app released this year from
the Huffi ngton Pos t and
heal th technol ogy firm
Heart Math, gives you a
salutary alternative to your
texting or Words With Friends addiction.
In an up-to-date spin on svadhyaya, yogas
tradition of self study, the app lets you
check your heart rate variability as a way
of gauging your stress level.
After choosing from a selection of
calming one- to ve-minute guided med-
itations, breathing practices, and short
yoga sequences from teachers such as
Deepak Chopra, Andrew Weil, and Rod-
ney Yee, you can check your heart rate
again. When you see the measurable,
stress-reducing effect of taking time out
to reconnect to yourself, you may want
to find your way back to center more
often. CARMEL WROTH
dance to the beat
Remixes Are Songs Too
EarthRise SoundSystem
Yoga Organix/Black Swan Sounds
Remixes Are Songs Too
is an around-the-world
musi cal adventure led by
the duo known as Earth-
Rise SoundSystem. Its
visionaries, yoga teacher and DJ Derek
Beres and producer and multi-instrumen-
talist David Duke Mushroom Schom-
mer, have created uplifting, danceable
remixes of songs by yoga music artists
such as MC Yogi and Sharon Gannon,
and a range of world music artists includ-
ing Bombay Dub Orchestra, creating a
melting pot of sounds from India, Egypt,
Morocco, Nigeria, Jamaica, and beyond.
Tracks include three bhakti hip-hop
remixes featuring freestyle verses by Sri-
kala, Luminadhi, and MC Yogi rapping
about devotion to God.
With its playful mix of dance-worthy
songs and chill-out tracks, this album
will light up vinyasa, slow ow, and Hatha
yoga classesand ecstatic dance events
and yoga raves, too. SHANNON SEXTON
8 4 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
revi ews I books, apps, musi c
yoga
Additional support provided
by the Together Were One
crowdfunding campaign, the
Ebrahimi Family Foundation,
and Catherine Glynn Benkaim.
Media sponsor Generous
support for the
exhibition is
provided by
Arthur M. Sackler Gallery
asia.si.edu/yoga
Detail, Krishna Vishvarupa, ca. 1740, India, Bilaspur.
Collection of Catherine and Ralph Benkaim
October 19, 2013
January 26, 2014
The Art of
Transformation
the smi thsoni ans museums of asi an art

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CONTROL BLOOD PRESSURE
One-fth of those who have high blood
pressure dont know it. And many who
do struggle with the side effects of
long-term medication. Yoga and medi-
tation, by slowing the heart rate and
inducing the relaxation response, may
help bring blood pressure down to safer
levels. Researchers at the University of
Pennsylvania recently conducted one of
the rst randomized, controlled trials
of yoga for blood pressure. They found
that 12 weeks of Iyengar Yoga reduced
blood pressure as well as or better than
the control condition of nutrition and
weight-loss education. (If you have high
blood pressure, consult with your doctor
and make sure its under control before
you practice inversions.)
down with diabetes
Researchers at the University of Pitts-
burgh School of Medicine found that adults
at risk for type 2 diabetes who did yoga
twice a week for three months showed a
reduction in risk factors including weight
and blood pressure. While the study was
small, all who began the program stuck
with it throughout the study, and 99 per-
cent reported satisfaction with the prac-
tice. In particular, they reported that they
liked the gentle approach and the support
of the group. If larger, future studies show
similar results, the researchers say, yoga
could gain credence as a viable way of
helping people stave off the disease.

Many women have
turned to yoga to help
them cope with the
symptoms of meno-
pause, from hot
ashes to sleep disturbances to mood
swings. A recent analysis of the most rig-
orous studies of yoga and menopause
found evidence that yogawhich included
asana and meditationhelps with the psy-
chological symptoms of menopause, such
as depression, anxiety, and insomnia. In
one randomized controlled trial, Brazilian
researchers examined how yoga affected
insomnia symptoms in a group of 44
postmenopausal women. Compared with
wo men who did passive stretching, the
yoga practitioners showed a big drop in
incidence of insomnia. Other, more pre-
NEWS
FLASH
liminary research has suggested that yoga
may also help to reduce hot ashes and
memory problems, too.
emotional rescue
Recent studies have suggested that exer-
cise is linked with increased levels of a
brain chemical called gamma-aminobu-
tyric acid (GABA), which is associated
with positive mood and a sense of well-
being. It turns out that Iyengar Yoga can
also increase the levels of this chem ical
in the brain, more so than walking,
according to a Boston University study.
In another study, a group of women who
were experiencing emotional distress
took part in two 90-minute Iyengar
Yoga classes a week for three months. By
the end of the study, self-reported anxi-
ety scores in the group had dropped, and
measures of overall well-being went up.
If youve felt the thrill of
discovering you can hold
Chaturanga for longer
and longer periods, youve
experienced how yoga
strengthens your muscles. Standing poses,
inversions, and other asanas challenge
muscles to lift and move the weight of your
body. Your muscles respond by growing
new bers, so that they become thicker
and strongerthe better to help you lift
heavy grocery bags, kids, or yourself into
Handstand, and to maintain tness and
function throughout your lifetime.
balancing act
When you were a kid, your day included
activities that tested your balance
walking along curbs, hopping on your
skateboard. But when you spend more
time driving and sitting at a desk than
in activities that challenge your balance,
you can lose touch with the bodys magi-
cal ability to teeter back and forth and
remain upright. Balance poses are a core
part of asana practice, and theyre even
more important for older adults. Bet-
ter balance can be crucial to preserving
independence, and can even be lifesav-
ingfalls are the leading cause of injury-
related death in people over 65.
Former Yoga Journal editor Katherine Griffin
is a writer and editor in Northern California.
POWER
SOURCE
continued from page 75
S E P T E MB E R 2 0 1 3
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to help strengthen and maintain bone
density. In fact, a meta-analysis of trials
shows that after menopause, women who
exercise have up to 1 percent greater bone
density compared to control groups who
did not exercise and also lost 2 to 3 percent
of bone mass, says Shipp.
In yoga, Shipp says, anything that
involves jumping (such as when you tran-
sition from Down Dog to Standing For-
ward Bend or from a wide-legged stance
to Mountain Pose) could be benecial for
t, premenopausal women. For people of
any age, weight-bearing postures (Table
Pose and Plank, for example) can also be
useful for strengthening bones, especially
if the demand is novel to the body. Moving
the body against resistanceas is done in
Chaturanga Dandasanacan also help
strengthen bones, so Shipp generally gives
her patients some version of a pushup,
even if her frailer patients need to do a
modied variation that has them standing
in front of a wall, palms pressing against it.
practice with care
Not everyone is in agreement on which
postures are safe and effective for people
with compromised bone mass. In Yoga for
Osteoporosis, the authorsyoga therapist
Ellen Saltonstall and Dr. Loren Fishman,
medical director of Manhattan Physical
Medicine and Rehabilitationcaution
against a convex rounding of the spine,
as in Cat-Cow Pose, which can cause
tiny fractures in the spine. Twists have
the potential to do the same, but Fish-
man contends that twisting poses are the
only way I know to strengthen the ante-
rior part of the vertebral body.
Fishmans pilot study of 11 people and
7 controls found that those who reported
doing 10 minutes of yoga daily increased
bone mineral density with no injury.
While the ndings are encouraging, Fish-
man acknowledges that the numbers are
small, so hes continuing research. This
involves sending a yoga video (with mod-
ifications for postures such as Triangle
Pose, Camel Pose, and several twists) to
those who registered with his website and
asking them to practice daily and take
supplements, including vitamin D3 and
continued from page 80
8 8 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
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calcium. So far, he says, 32 people have
practiced for two years and had before
and after bone density scans. While most
showed improvements in the bone den-
sity of their hips, he says, in the spine
they didnt do as wellhalf got better, and
half got worse or stayed the same. None,
he says, have reported serious injury.
To avoid injury, people with osteopo-
rosis should work individually with a yoga
instructor with specialized training until
cleared to safely participate in an appro-
priate group class, says yoga and physi-
cal therapist Matthew J. Taylor, director
of the Dynamic Systems Rehabilitation
Clinic in Scottsdale, Arizona. Proper
alignment in poses maximizes the bones
ability to resist any applied force, making
good instruction and awareness critical
in reducing the risk of fracture, he says.
In particular, its important to maintain
a neutral spinewhich for many people
means bending the knees in postures such
as Downward-Facing Dog. In addition,
Taylor advises those with osteoporosis to
avoid Headstand, Plow, Shoulderstand,
and abdominal crunches, and to do twists
in a moderate range with a long spine.
The stress response also affects bone
remodeling, notes Taylor, who puts great
emphasis on Savasana (Corpse Pose),
pranayama, yoga nidra, and meditation
because these practices can shift the bal-
ance in the autonomic nervous system
from sympathetic to parasympathetic
dominance, which in turn can promote
a better ratio of old bone being broken
down and new bone being built. In addi-
tion, he says, these practices increase bal-
ance, reduce the fear of falling, and elevate
mood, which research demonstrates are
key for maintaining bone health.
great modifications
While Ive dealt with the diagnosis of low
bone mass, my yoga practice has under-
gone a profound shift. As a teacher, Im
clear that ahimsa (nonharming) is my
first priority, which means Im conser-
vative in my classes for older adults and
follow the National Osteoporosis Foun-
dations guidelines: no bending forward
from the waist and no end-range twists.
In my asana practice Ive switched from
9 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3
standi ng strong
| | | |
www. z e b r a yo g a f l o o r . c o m | 800. 989. 808 5

Sun Salutations to warm-ups that dont
involve continual forward bends. On
the rare occasion when I do Uttanasana
(Standing Forward Bend), I bend my
knees so my back doesnt round into
a position that may increase my risk of
vertebral fracture. I still twist, but I no
longer tuck my elbow outside my thigh
or thread my arms through my legs and
clasp my hands.
Since weight-bearing exercise has
been shown to strengthen bone, I try to
include postures that involve moving my
body against gravity, particularly poses
that use my arms and upper bodyfor
example, Side Plank, Handstand against
a wall, and repetitions of the middle
portion of Sun Salutations (Down Dog,
Plank, Staff Pose, Upward-Facing Dog).
I also focus on balance postures (such
as Half Moon Pose) to reduce my risk of
falling, since falls are a leading cause of
injury among older adults and can lead to
life-threatening hip fractures in people
with osteoporosis. To counter a tendency
toward age-related rounding of the upper
spine, I include back-strengthening pos-
tures such as Baby Cobra (with arms at
the sides) and Locust Pose variations. And
Ive developed a new appreciation for the
wisdom of balancing effort with surren-
der. This means that on some days, my
entire practice is a restorative posture
often a supported backbend or Viparita
Karani (Legs-up-the-Wall Pose).
finding balance
But perhaps the most healing yoga of all
has come from bringing yogic principles
into my life on and off the mat. Patanjalis
Yoga Sutra offers a wealth of wise advice
about posture, attitude, and aging grace-
fully. Sutra II.46, says, Asana must have
the dual qualities of alertness and relax-
ation and calls for a balance of effort and
ease in postures. I try to challenge myself
without strain, letting my breath indicate
if Im crossing the line into risky territory.
For example, I used to love Tolasana
(Scales Pose), which requires a forward-
crunching action that could put me at
risk for spinal fracture. Then I began
to notice myself holding or forcing my
breath during the posture, which I took
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whats right. Ive stopped doing Tolasana
and other postures such as Headstand,
but I still do bone-density-maintaining
inversions and arm balances, including
Forearm Balance and Half Shoulderstand.
And at our teacher trainings, I no lon-
ger sit cross-legged for hours. Instead,
I regularly shift my position and use
propsincluding blocks, blankets, and a
meditation cushionand sometimes sit
in a chair. Rather than setting an example
of the ideal Easy Pose for my students, Im
much more interested in modeling the
importance of honoring truth. In this way,
my aging bones have helped me recognize
that progress in yoga is not measured by
the mastery of complicated arm balances
but by the ability to move through the
world with kindness, wisdom, generosity,
and an open heart.
Carol Krucoff is a co-director of Therapeutic
Yoga for Seniors teacher training and the
author of Yoga Sparks: 108 Easy Practices
for Stress Relief in a Minute or Less (New
Harbinger). Connect at healingmoves.com.
as a signal to back off the pose. Observing
my reaction to this warning became an
opportunity for svadhyaya (self-study)
a process of watching myself with com-
passionate, detached interest. When I
did this, I noticed a storm of emotions
arising. There was a hint of anger, some
alarm, and a reluctance to move to a gen-
tler variation, all surrounded by a bruised
ego and a shaken sense of self. As I sat
with these emotions, without trying to
push them away or draw them in, what
arose was a feeling of deep sadness that I
could no longer comfortably do a posture
I once found easy. Surprisingly, this was
followed by a wave of peacefulness as I
recalled yogas central teaching that we
are not our bodiesthat although every-
thing else changes, our essential nature is
a state of unchanging awareness.
These days, learning to welcome
whatever arises is an integral part of my
practice. So is shifting my perspective to
santosha (contentment). Rather than x-
ating on whats wrong, I try to view the
situation through a lens of gratitude for
YOGA JOURNAL Issue 258 (ISSN 0191-0965),
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S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 93
standi ng strong

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S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 97
living well
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S E P T E MB E R 2 0 1 3 YO G AJ O U R N A L . C O M 9 9

Submit your favorite yoga photo
to backpage@yogajournal.com.
be part of the yoga scene
M
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B
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Y
off the
wall
This one-handed Hand-
stand was an expression
of the freedom and joy
pulsing through me after
an eight-day immersion in
one of my favorite cities.
It felt like a celebration.
BRI TTANY RUDYCK, pictured
in Vancouver, British Columbia
yoga scene

yoga teacher Colleen Saidman Yee



J
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U
R
N
A
L
FLIP OVER FOR
THE SEPTEMBER
ISSUE
SPECIAL
STYLE
BONUS!
HOW TO WEAR THE
SEASONS TRENDS,
FROM STREET
TO STUDIO



T
he yoga-meets-fashion inuence is
elegant, playful, and approachable.
Designers eager to offer comfort-
able pieces that can transition from day to
night have turned to the sports and yoga
worlds wardrobes for relaxed, sophisti-
cated tops and bottoms.
Think sporty-chic leggings, cutout
tops you can wear to the studio or the
ofce, and stylish but breatheable fabrics
that blur the line between working out
and working it. In turn, this seasons yoga
clothes have taken a cue from the runway
by embracing color blocking, big prints,
and a sense of whimsy in their cuts.
Whether youre on or off the mat,
heres how to wear the seasons top trends:
ery reds, pattern-on-pattern layering,
mixed stripes, peekaboo sheers and open
cuts, and bold black-and-white blocking.
DKNY vest, Free People shirt, Alo legging,
and Camper flats.
The latest yoga looks embrace falls
runway trendsbold colors, mixed
patterns, and easy shapes.
STYLE GUIDE
Edited by Mandy Ferreira, Lauren Ladoceour, and Alisha Petro
Fashion photography by Ericka McConnell Still-life photography by Philip Harvey
W
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2 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

be naural y vibrat
birkenstockusa.com
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shades of
RED
Channel your inner
lady in red from head
to toe by pairing up
shades all across the
poppy spectrum.
1 Sweaty Betty tank,
$32, sweatybetty.com
2 Jade yoga mat from
Barefoot Yoga, $73,
barefootyoga.com
3 Yogitoes mat towel,
$64, yogitoes.com
4
1
2
3
5
6
7 8
4 Carrot Banana
Peach skorted pants,
$88, carrotbanana
peach.com
5 Yogi Bags mat bag,
$45, yogibags.org
6 KiraGrace tank,
$68, kiragrace.com
7 Birkenstock suede
shoes, $160, birken
stockusa.com
8 Alo tank, $60,
alosport.com

There can be a crossover
between your everyday
wardrobe and your active-
wear. Its a layering thing.
The way you put items
together is what changes
the outt.
KAREN STEWART,
Stewart + Brown cofounder-designer
Left: Erica Tanov blouse,
Ali Golden pants, Tylie
Malibu clutch, No. 6 clogs.
Right: Eileen Fisher
jacket, Clary Sage shirt,
Levis denim leggings,
Sven clogs.
L
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M
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S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 5

High fashion goes
high contrast in
edgy, graphic pat-
terns or elegant,
simplied combos
of black and white.
Left: Diesel+Edun
tank, Malia Mills
pant, Baggu draw-
string purse, and
Report flats. Right:
Eileen Fisher jacket,
Ali Golden shirt,
Lemlem skirt, and
Naturalizer boots.
Ive learned the importance of
observing, accepting, and working
within the environment youre in.
This exercise reminds me to be
open-minded toward the nature
of the materials Im working
with in my design work.
MARISA HASKELL, jewelry designer
black and
WHITE
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F
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6 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

1 Keen backpack,
$120, keenfootwear.com
2 Onzie bra top, $38,
theonzie.com
3 Be Up shorts, $54,
beup.com
4 Lorna Jane bra, $63,
lornajane.com
5 Soybu leggings, $54,
soybu.com
6 Anatomie jacket,
$285, anatomiestyle.com
7 North Face tank,
$55, northface.com
8 Lyss leggings,
$68, lysse.com
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stripe on
STRIPE
Get inspired by mixed
stripes! For the fall
season, theyre
layered thin, wide,
chevron, or curved
styled graphically
for a fun, vibrant look.
A Peace Treaty scarf,
Erica Tanov coat,
Lem-lem blouse, and
Gap skimmer jeans.
Practicing yoga helps
bring balance to my
lifelearning to breathe
and remain calm and
feeling grounded in
my own body. Peace
with oneself, I believe,
is a perfect starting
place for creativity.
ERICA TANOV,
womens wear designer
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S E P T E MB E R 2 0 1 3 YO G AJ O U R N AL . C O M 9

1 Alternative Apparel
tank, $42, alternative
apparel.com
2 Splendid tank,
$64, splendid.com
3 Prana long-sleeve
shirt, $60, prana.com
4 Toesox knee-highs,
$16, toesox.com
5 Reebok bra top,
$48, reebok.com
6 Hard Tail Forever
harem pants, $90,
hardtailforever.com
7 Converse X
Marimekko sneakers,
$70, converse.com
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stripe on
STRIPE
1 0 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3

Clothi ng for people who li ve
fully, play long, and travel well
prAna.com

Wear distinctive
patterns loud and
proud, and dont be
shy about mixing.
Or for a more subtle
take, mix up prints
within the same
color palette.
Gramicci jacket, Hard
Tail Forever tank, Tylie
Malibu harem pants,
and Naya booties.
As a designer, yoga is a great
necessity and inspiration
Its a challenge to try and
gure out how to incorporate
an over-the-top runway
trend into functional style!
CAITLIN FOLGNER,
Lucy senior designer
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PRINTS
1 2 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3


1 Nike bra, $35, nike.com
2 Adidas by Stella
McCartney zebra jacket,
$210, adidas.com
3 Gaiam water bottle,
$10, gaiam.com
4 Prana tank, $55,
prana.com
5 Free People crop top,
$58, freepeople.com
6 Athleta long-sleeve
shirt, $69, athleta
.gap.com
7 BDG tank, $16, urban
outfitters.com.
8 Yogi leggings, $68,
yogiclothing.com
9 Lol leggings, $65,
lolewomen.com
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mixed
PRINTS
1 4 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3


I like timeless options that
you can dress up or down,
whether youre going from the
yoga studio to a juice stand or
straight to lunch. I want
the clothes to make you feel
comfortable yet stylish no
matter what youre doing.
SARAH TOMSON BEYER,
meSheeky founder
PEEK
a-boo
Tops and bottoms with
sheer panels, lace,
and eyelets add a deli-
cate, modest touch to
showing some skin.
Bisou Bisou crochet top,
meSheeky T-shirt, and
Diesel+Edun jeans.
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Featured: The Cozy Eco Collection, made from recycled plastic bottles.
www.cozyorange.com
Live Balanced
Live Cozy
in Eco-Conscious Yogawear
Like us on FB!

1 Calvin Klein Perfor-
mance shirt, $78,
calvinklein.com
2 Victorias Secret
headband, $14.50,
victoriassecret.com
3 Toms flats, $59,
toms.com
4 KiraGrace leggings,
$88, kiragrace.com
5 NUX tank, $59,
nuxusa.com
6 Under Armour bra,
$39.99, ua.com
7 Hard Tail Forever
T-shirt, $56, hardtail
forever.com
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PEEK
a-boo
1 8 YO G AJ O U R N AL . C O M S E P T E MB E R 2 0 1 3