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".

Quiet your mind-one pose that works JOURNAL

10

poses to keep you grounded when life moves too fast


Can intention cause happiness?
Ala.nis Morissette

with arm balances The splits?

Challenge yourself

Yes, you can!

Bonnie Raitt. Ziggy Marley. Mohy. Alanis Morissette Maroon 5. and

Devotion in motion 10 FREE soulful


& funky chants

DISPLAY UNTIL SEPTEMBER. 2011

( WorldMags

ALWAYS MADE INTHE U.s.A_

vtSITntE HAROTAII. RETA... STORf.


THlRO STRUT PItOME.NADE

SANTA MONICA

CORe POWER YOGA

lONOOMONOO

E STREET DENIM

RfARENDS

, ,

, ,

ORISHTl

BREATHEYOGA

BIVOUAC

THE SPORTS ClUBILA

EQUINOX

AVEDA
EARTH MONT

11

Congratulations to each and every salon listed below! You've reached beyond your goals to help our network reach our goal of$4 million for clean water projects in our communities and around the world. We applaud your efforts and are amazed by your fierce and distinguished service as Water Warriors. Learn more-and find Aveda-at 866.814.0506, aveda.com and facebook.com/aveda.
IMAGINE SALON DOUG'S 2 SALON-SPA AVEDA EXPERIENCE (ENTR- GILA RUT SALON GARDENS ON n PASEO San Diego SHEAR BUSS

Surprje
MANE ATTRACTION SALON

Montgomery
RICH,UD JOSEPH SALON

Palm Deser!

San Franci5CO
THE LE"'OING EDGE SALON

Phoenix
MOOD SWINGS

Birmingham
RICHARD JOSEPH SALON SPA

AVEDA EXPERIENCE CENTER- Chula Vista GLENDALE GAllERI" GLENDALE SALON SPA Glendale AVEOA EPERIENC( CENTUHILLSDALE

GILA RUT SALON- OfAY

Santa Rosa
VICARA SALON ANO SPA

Tempe
OHANA SALON AND SPA

Glendale

Rancho Cucamonga
VIZIONS ARTWEAR AND SALON

Birmingham
TONYA JONES SALON

& SPA

Scollsdale
PERRY MONGE SALON

San Maleo

HAAS & COMPANY HAIR DESIGN

Birmingham

PhOMi.
CHEZ RITZ SALON SPA UD OTS SALON

AVED... UPERIENCE CENTUHOLLYWOOD & HIGHLAND HOT SHOTS S...LON

LosAngeles

Menlo Park
YOUNG ATTITUDES

Hollywood

Vacaville

La jolla

Anchorage
OARAE'S SALON

Flagstaff

& SPA
ALANKARA SALON

.o.VED... EPERIENCE CENTU- KAREN ALLEN SALON NORTH COUNTY FAIR Riverside KRIZA SALON SPA AVEOA nPERIENCE CENTER- Studio City PASEO NUEVO LEGAR SALON Santa B arbara AVEDA [PERIEN(E CENTERROSEVILLE GALLERIA LU SALON SPA

& SPA
AVEOA ACAOEMY

Escondido

Anchorage
ElEMENTS SALON

Denver
.o.VEO... EXPERIENCE CENTUfLATIRON CROSSINGS

La Quinta
AMENITIES-fiG GARDEN

Fairbanks

Fresno
AVEDA EXPERIENCE CENTU- ARTISTRY HAIR OESIGNS CHANOLER fASHION CENTER Fremonl

PaloAI!o fullerton

Broomfield
AVEDA EXPERIENCE CENTOPARK MEADOWS

Roseville

AVALON SALON ....VED.... EXPERIENCE CENTER- Pallerson (osla Mesa LA EN(....NTAOA NIRYANA ....VEOA EPERIENCE CENTfR- ....VED... EXPERIENCE CENTERTucson Los GalaS BEVERLY CENTER THE OAKS MALL AVEO.... EXPERIENCE CENTER- LosAngeles Thousand Oaks QUE BElLA SALON PARADISE VALLEY M....Ll (ovina ....VED... EPERIENCE CENTR- AVEOA EXPERIENCE CENTERPhoeni. BROADWAY PLAZ.... V....llEY fAIR RETREAT SALON & SPA AVED.... EXPERIENCE CENTER- Walnut Creek Sanla Clara LosAliOS PARK PLACE MALL AVED... EXPERIENCE ([NTER- AVEO'" INSTITUTE Tucson SAlON...MOUR' r...SHION VAllEY LosAngeles Wainul Creek AVEO'" INSTITUTE San Diego

Chand ler

...VEOA EPERIENCE CENTER- MIZU SALON UPTOWN SOlfTH COAST PLAZA Half Moon Bay

Lone Tree
AVEOA INSTITUTE

Den ver

BElLA LUNA SALON

Aurora
BERENICES SALON

Denver
([NTH S...LON

""'ada
CENTH 54LONTIffANY PLAZA

TUt50n

(''EWO1c1'M'aQS'9
Phoeni.

DISTINCTIVE S...LON

& SPA

AVED'" EXPERIENCE CENTER- Vacaville rOURTH STREET SHOPS

ESSENZ... SALON

S...LON ...NO...LUCI...

Denver
EMINENTlY HAIR

La Crescenla
SERENITY SALON & SPA

Berkeley

rUSION 3 SAlONSPALIVERMOH

Laewood

Livermore

Seal Beach

3 ,

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[VOlliTiON SALON BHOND SALON (ONTEMPO STYLING SALON THE BLAn CAr HAIR STUDIO PAIS PARER

rI""".p

Denver

SI. Petersburg
(AMllL... DAY SPA

Dubuque
OE$IGNWOUS

ew Orleans
SALOl< DIVUSIONS

8. BODY SALON
Westminster

HAIR TECHNOLOGY

Kailua

Coral Springs
COLORIST HAIR STUDIO 1t"'N SALON 8. SPA

Dubuque
GROOVY "'TZ SAlON

New Orleans

HEADLINES-THE W,,"SHINGTON PARK SALON

West Palm Beach


DORION HAIR AND COSMETICS

Meridian

Iowa Citv
l( Rfv[ SALON

Denver
LA flURA

& SPA & SPA

AVEDA EXPERIENCE (ENT[RANNAPOLIS "'All

Highlands Ranch
POMPADOURS HAIR SALON

Boca Raton
DREW lAMES SALONPLANTATION

AYALON SALON & DAY SPA

Nor'h Uberty
NADIA'S SALON

Annapolis
AVEDA EXPERIENCE ([NTERTOWSON TOWN (ENTER

Deer Park

Boulder
S...LON AIS

Forllauderdle
DREW I...MES SALONSHERID...N

AveOA EXPERIENCE CENTUOA8ROOK CENTER

Cedar Rapids
SALON "'I'"

Towson
ElAl ...VED...

Oa BrOOk
8EN E S"'LON SP",

Davenport
S...LON S[VEN'O

Rocville
SERENI S"'LON & WElLNESS CENTER

Edwards Colorado Springs


VIOA SALON VEO'" S"'LON & SP...-VO'"

Hollywood
ESCAPE S"'LON ANO SP'"

Barrington
DOLCE VITA SALON

Nokomis
FACE THE DAY SALON

Sycamore
FOX H""R

& DAY SP...

Urbandale
S"'LON W

Hudson

Des Moines
SERENITY ... VEO... liFESTYLE SALON ... VED... EXPERIENCE CENTERCOPLEY PLACE MALL

Denver
VONYA'S SALON

Ocala Tallahassee
I. CON S"'LON

& SPA

Chicago Chicago Chicago


JON...TH...N K"'NE S...LON & SP'" GORON SAlONS & SPAS

Linlelon

GREEN PERIDOT SALON

West Des Moines


TALKING HE...OS SALON

Boston Burlington
PVARA SPA & SALON PYARA SPA & S"'LON

... NEW BEGINNING

Bethel
SHINES"'LON

St. Petersburg SI. Petersburg

& SP",

INDIR... S...LON SPA

Grimes
THE S...GE TREE-86TH ST

MISSION S...LON

Johnston
THE S...GE TREE-GR"'NO

Cambridge

Ridgefield

flossmoor

P",NACHE S...LON

St. Augustine
...VEO... INSTITUTE

KE MERIOI...N SAlON

& SP...

Des MOines
THE S...GE TREE-E"'ST

Washington DC

PURE AVEOA SALON

Elmhurst
LADIES

AVEOA EXPERIENCE CENTUSOMHSH NORTH

MounlOora

Chicago Cary

& GENTLEMEN

Altoona
TRIXIE'S

Troy
CIRC'" VI S"'LON SPA

PYURE SALON ... VEOA EXPERIENCE CENTU- BonON BeACH CHRISTIANA MALL Boynton Beach

Des Moines
ZENOER'S SALON

Battle Creek

MODERN WAVE HAIR SALON

Newark
THE SU... ND

Iowa City

& SPA

DOUGLAS J AVEOA INSTITUH

Grand Rapids
ElWEll S...LON

PVURE SALON COCONUT CREEK

NATURAL CONCEPTS

Peoria
S...LON BLISS

Wilmington

Pompano Beach
PYURE SALON WEtliNGTOH

GAl... S"'LON

Banle Creek
LOCKWORX

Gurnee
S"'LON EFTHIMI",

Manhattan
LAO... S...LON

"'S YOU LIKE IT

West Palm Beach


S"'GE S...LON

lansing
PERFECT IM...G E S...LON

Mary Eslher
...THEN...

Burr Ridge
S...LON SOC...

lawrence
LOU

land O' Lkes


S"'LON 8...MBOO

Tallahassee
...V...NTG...ROE S"'LON

Chicago
SPA BLEU

Lawrence
NEV"'EH

& CO

Plainwell
STEPHEN J...MES

Naples
TRUU SALON

Rochester
STnE M"'STERS

Destin
... VEO... EXPERIENCE CENTER...VENTUR... M...LL

South Barrington
SP'" BLEU

leawood
PAR US"'LONCE

Hollywood
V"'N MICH...EL S...LON

Garden Cily

Miami

WestOundee

Overland Par
PAR EXS"'LONCE-O...K P...RK "'Otvl'" SP... S"'LON

Miami Beach Oldsmar


"'VEO'" EXPERIENCE CENTERKEVSTONE ...T THE CROSSING

...VEO... EXPERIENCE CENTU- WHOLE S"'LONSP", FLORID... M...U

Overland Park

Cambridge
...S...LONNA

Orlando

Ind;anapGlis

...LLURE S...LON ...NO SP...

Stillwater
AVEOA EXPERIENCE CENlER

"''''EO''' EXPERIENCE CENTUGARDENS Of THE ...VEOA EXPERIENCE CENTER- PURE CONCEPTS S"'LON Plainfield PALM BACHES NORTH POINT M...LL

Shelbyville
PURE S...LON ...ND SP'"

81alne
...VED'" HPERIENCE (ENTERM"'ll OF ...MUIC'"

Palm Beach Gardens

Alpharetta

WILDfLOWERS

louisvil!e

...VEOA EXPERIENCE CENlER- ...VEOA EXPERIENCE CENlER- GreenwGGd INTERN...TION...L PLAZ... TOWN CENTER ...T COBB

Bloomington
",VEO'" INSTITUl[

Tampa
",VEO'" INSTITUT[J...CKSONVlllE

Kennesaw
S...LON C",RCI...

SI. Petersburg Winter Park

Allanla
STEw RT ...

...VED... IN5TlTunDES MOINES

8aton Rouge
BELLA STYlE

... VEO... INSTITUn

Minneapolis
BODY

...VED'" INSTITUTE-OU"'NDO Allanla ... VED... INSTITUTESOUTH FLORID...

& COMP...NY

WestOes Moines
BE...UTY IS

Slidell
K W...TTS

Lakeyille BfMo

& SOL SALON/SPA

Indianola
BODY & SOUL S"'LON "'NO SP...

Slidell
KEITH NOON...N SALON

EXHILER...TION S...LON SP'"

V...N MIC"'El-HIGHL"'NOS

Atlanta
V"'N MICH"'ElS",NOY SPRINGS

Davie
...VEO... INSTllUTE

Siou City
CITY LOOKS SALONLlNO"'LE

Melairie
L...V...NT...GE SALON

JUUT S...LONSP...

SI. Petersburg

Sandy Springs w. O...LY S...LON Newnan

Covington
p"'Rrs P"'RKER

& SPA

5t. Paul
L"'S...T... S"'LON

Rochester

& SP... rNC

( WorldMags
Tallahassee

"'VED'" INSTITUTE

& SPA

Cedar Rapids
(ITY lOOKS S"'LONWESTD"'LE

Mandeville
PARIS P...RKER

LEMON w...TER S...LON

White Bear lake


lIV ...VEO... S...LON

Cedar Rapids

Metairie

MankatG

& SPA


MapleG 'Dve Minnetonka
NEW REflECTIONS S.o.LON NEW REflE(TIONS SALON MARK PARDO HAIR SKIN BODY-COORS AVEOA INSftTUTE SIMPLY SW.o.HK SALON

rI""".p

NEW REfUUIDNS SAWN

Albuquerque
MARK PARDO HAIR SKIN eODY-JUAN lABO A lbuquerque MARK PARDO HAIR SKIN BOOY-PASCO

Charlone
IT'S ALL ABOUT YOU

Hudson

& SPA

AVALON SALON AND SPA

Dallas

Concord
I, THOMAS 8. COMPANY

AVANT GARDE SALONDOWNTOWN AVEOA EPERI[N([ CENTfRAustin WOODL"NO HILLS MALL

Plvmouth
RUE 48 SALON

Jacksonvi lle
I"CI( RABBIT S,",lOH

Tulsa
IHlOH SALON AND DAY SPA

AVA,NT GARDE SALONG"nWAY

Minneapolis Maplewood

Albuquerque
ROCK PAPU SCISSORS S"lDN5PA

Monroe
,"DE

Norman

Austin

SALOH CHEVEUK

SANCTUARV SAlONSPA

Santa F e

Greensboro
MOI)ERN SALON-PHilLIPS

,",VANT GARDE SALONIHlDFF SALON AND DAY 5PA- QU"UY VILLAGE SOUTH MEMORIAL

Tulsa

San Anlonio

Minneapolis
S"NCTUARV SAlONSPA ARAME

Charlone PorI Jefferson


NOElVNE lTD"

T ulsa

AVEI)A EXPERIENCE CENTERIHLOFF SALON ANO DAV SPA- BARTON CREE SQUARE MAll UTICA SQUARE Auslin AVEI)A EXPERIENCE CENTERWlllOWBROO MAll

Tonka Bay
TAl SALON

Fayeueville Calabash

& SPA

Brooklyn Park

AVEDA EXPERIENCE CENTUTOTAllV CHIC COLUMBUS CiRClE NewVork

GINGER BAV SALON

Kirkwood
HAIRV'S SALON

& SPA

AVEOA INSTITUTE

Portland
A DAVID ANTHONV

AVEOA EXPERIENCE CENTER- Houslon PIONEER PLACE AVEDA INSTITUTE

AUSlin
AVEDA INSTITUTE

NewVor
AVUIA VANDAM SALON NewVork AVEDA WEST BROADWAY LIFESTYlE SALON & SPA

BE CHERISHEI) UC

Lorain
ACCENTS SALON

AShland
GERVAIS DAY SPA

& SALON

Houslon
BEAUTY INI)UlGENCE I)AV SPA & SALON

Lebanon
INSPIRE SALON

Chagrin Falls
AVANTI SALON

Medford

Sugar Land
ADOlf BIECI((R I)AVANTI SALON & SPA

Weldon Springs
nABI!

NewVork

Chesterland

DE BUARDINIS

(layton
NATURAllV PURE

Cheeklowaga
ECO SALON

AVEDA EXPERIENCE CENTUBEACHWOOO PLACE ART .. SCIENCE

Slrafford

Denlon
GASTON"S SALON

Beachwood

Philadelphia

New Braunfels

& SPA

WebSler Groves Kansas (ily

Bronx Auburn
EUPHORIA SALON

PAR EXSAlONCE-lONA ROSA ElEMENTS SALON

& OAY SP" & SPA

AVEOA EXPERIENCE CENTER- AVEDA EXPERIENCE CENHR- GEOMETRIX EASTON TOWN CENTU ROSS PARK MAll ..." HIATUS SPA. RETREAT AVEDA EXPERIENCE CENTER- "VEOA EXPERIENCE CENlERDaUas SOUTHPARK CENTER WilLOW GROVE PARK Strongsville IACKSON RUIZ SALON Willow Grove ANO SPA AVEDA EXPERIENCE CENTER- JEAN MADElINEAuslin TUrTlE CROSSING PLYMOUTH MEETING Dublin IOSEPHINE"S DAV SPA Plymouth Meeting & SALON BHLACAPElLI STUDIO )5 Hcuslon

Columbus

Pil lSburgh

Washinglon

& SPA

THE BODV NATURAL SALON

Buffalo
HAIR DESIGNS BV MICHElE

Vorkville
SANCTUARV SPA

Billings

& SALON

liZ RUSSEll

NewVork

AVANT SALON

& OAV

SPA

MIlliE'S All ABOUT YOU S/llON & SPA

West lake

Newlon

BENEfiT STUOIO "NO SALON

IDSEPHINE"S SALON lLC

Omaha
EllE SALON & SPA

College Poinl
NATURAL LOOK

Cinclnnall
CASAL'S I)E SPA ANI) SALON

Pearland
AVEOA EXPERIENCE CENTER- K CHARLES & CO PROVIDENCE PLACE

Grand Island
FIVE SALON

Elmhurst
PARLOR

Warren
CASAL'S SALON AND SPA

Providence

San Anlonio

LEMONGRASS SALON

Omaha
MAlT WAVNE SALON & DAV SPA

NewVork
SALON

Canfield
HAIR COMPANY SALON ANO SPA

Fort Worth
ORCHID SALON

Port Royal

MOCA SALON SPA

WebSler
SALON ALLURE

For l Worlh

Omaha
POSH S/llON

Urbana
H[AI) QUARTERS SALON AND SPA

Williamville
SCOTT J SALONS

linCOln
SWAY HAIR SPA

NewVor
TED

Lorain
IBI DAVID

NEIl'S HAIR NOW AVEO/l EXPERIENCE CENlER- San Marcos OAK COURT MALL SERENITV SPRINGS Memphis AVEDA EXPERIENCE CENTERSTRAHDS THE M/lll AT GREEN HillS

Br ownsville

Lincoln

& COMPANY

Stalen 1land
SALON FORTE TRU SALON

Wesllake
JOHN ROBERTS SALON

Nashville
ElEMENTS SALON

Port Neches
TANGERINE SALON Allen

Henderson

Pillsford

Mayfield Heights
lAOIES ANO GENTLEMEN

Jackson
NATURAL ALTERNATIVES SALONS

Lyndhurst
AVEOA EXPERIENCE CENTUBRIDGEWATH COMMONS AVEDA EXPERIENCE (ENTER- LADIES AND GENTLEMEN CRABTREE VAllEY MAll

TANGERINE SALON

Knoxville
NATURAL OASIS -NASHVillE

Coppell

& SPA

Bridgewater
RIZZIERI AVEOA SCHOOL fOR BEAUTV & WEllNESS

Raleigh

Mentor

TANGERINE SAlONHIGHLAND VillAGE

LAURA lEE AVEDA EXPERIENCE CENTUCleveland Heighls HANES MAll

Nashville
PAVO SALON

Lewisville
THE CONSERVATORY DAY SPA & SAlOH

Voorhees
SOJOURN SALON

Winston"Salem
AVED" EXPERIENCE CENTERSOUTH PAR

LIGHT SALON Avon

Memphis
RACHH'S HAIR DESIGNS

Kingwood
THE DAV SPA@fOlAWNS

Barringlon

Charione

Loveland

NURTUR SALON

Memphis

San Anlon io

('WldMagS

CARMONAS SALON & DAV SPA

AVEDA EXPERIENCE CENTURDMETR""S SALON AND SPA STREETS AT SOUTHPOINT

Durham

Westlake

Houston

AUREA SALON

& SPA

THE WilliAM EDGE

New Braunfels

rid""
WOI (HIC SALO/sPA AQUA SALON

& SPA

ElIANE'S K"'I & SPA

Katy
WilliAM EDGE SALONDALLAS I,ving

Oak (reek
AVEDA EXPERIENCE CENTER- ,WEDA ACAOE"'V Edmonton MAYFAIR MAll

Vantouver
EUROPA SALON

AIIEOA EXPERIENCE CENTR[EATON CENTH

Wauwatosa
BESPOKEN SALON & SPA

Kelowna
Whistler

& SPA & ESTHETICS

Toronlo
AVEOA EXPERIENCE (ENTRE

AvEDA HPERIENCE (ENTRE- FARfAlLA HAIR HORN8Y

Ottawa
AveOA EXPERIENCE CENTRESHERWAY GARDENS

IWEO" INSTITUTE-PROIiO

Cedar b urg

Vancouver

Salt Lake City


F!!H SPIRIT HOLISTIC MOUNTAIN SPA

ClOUD

Sauk (ity

9 OA,V SPA & SPA

AVEDA EXPERIENCE CENTRESal! Spring Island PARK ROYAL

JULIETTE'S HAIR STUDIO

EtoblcOke
"IIEO ' VORKDALE

West Yancouver
AIIEDA EXPERIENCECENTRE WEST EDMONTON

Liberty
NATURAL liFESTYlES

CRIMSON SALON

OH"'R.o.5

Fori Atkinson Lake Mills

Vernon
OXYGEN KAIR SALON

North York
CAPElli KAIR STUDIO

Murray

CV KAIR COMPANY [CCO SAlON

EdmDntun
BOULEVARD KAIR STUDIO

Keluwna
POPPY HAIR BOUTIQUE

Cullin&wu ud
CIVElLO SAlON SPAOAKVillE

Calgary

& SPA

STEPKEN

& BURNS S...LON

Fitchburg
ENTOURAGE SAlON

VanC'luver
STUDIO ONE-SALT SPRING

Burlington

Sheb'lygan

& SPA

CKROME HAIR DESIGN

OaKville
CIVElLO SALON SPAQUEEN

Calgary
CREATIVITY SALON & SPA LTD.

Salt Spring Island


TOTAL ['CliPS SAlON & DAY SPA-SPALL

T'lront'l
CIYElLO SALON SPAROSEDALE

eNYE' SALON AND DAY SPA AYEDA EXPERIENCE CENTER- Waterf'lrd MACARTHUR CENTER ERIK Of NDRWAY SALON SPA N'lrf'llk BEAU TOTALE

leduc

Kel'lwna
XTOPHER'S S...lON INC.

Mequ'ln

DIVA SALON SPANDUHLAND

T'lr'lnt'l
CIVElLO SALON SPAUPTOWN

Calgary
DIVA SALON SPAWEST MOUNT ROYAL

VanC'luver
FIRST IMPRESSIONS HAIR & SKIN TEAM

Burke
MAK'S PLACE

ESSENTIALS SALON

Toronto Sto uffville Ottawa


MANE STAGE FAME INlL. SALON & SPA MAOISON'S

Verona
GAIA MI(ROSPA

Alexandria
MANGO SALON

Calgary
EXALH LE SAlON

Franklin
GEMINI SALON

Winnipeg Winnipeg
RITUALS IN HAIR & SKIN

Richmond
SALON on SOL

Kenusha Appleton

& SPA

Edmontun
HAIR MANTRA

Richmond
SALON DEl SOLSHORT PUMP

INDIRA SALON SPA

Fort Saskatchewan
MARUT MAll

SALON POP

Winnipeg
VIGI SALON

Stralford

INDIRA SALON SPA

Calgary

RiChmond

Green Bay
JASMINE SALON

A BETTER DAY SAlON, LLC

Lake Geneva
KALYPSO SALON

& SPA

&

PRIMARY COlORZ HAIR BODY INC

Brandun

& SPA IN(.

M... NE STREET HAIR STYLING

Owen Sound
ROMEO SALON SPA

Sherwuud Park
RAPUNZEl'S SAlON

Waterluu
AVALON SALON SPA-NORTtt

Lake Forest Par K


A LA MODE BOUTIQUE

Fredericton
AVALON SALON SPA-SOUTtt

STORM ttAIR GROUP-COURT

Yakima

& SPA

Green Bay Sun Prairie Milwaukee Madison


MCV SALON & SPA

Canmore
RED BLOOM SALONDOWNTOWN

St. Catharines
STORM ttAIR GROUPFONTHILL

Fredericton
AVALON SALON SPAUPTOWN

AVEOA EXPERIENCE CENTERALOERWOOO MAll

Lynnwood

NEROLI SALON

& SPA

Calgary
ED BLOOM SALON1S1AVE

Pelham
STORM ttAIR GROUP-LAKE

Frederkt'ln
(CliPS STUDIO INC.

51. Catharines
THESPAAT Ttt( INTECONTINENTAL

AYEOA EXPERIENCE CENTERREIUVENATION SPA PACifiC PLACE

Calgary
SALON MONTAGESPRUCE GROVE

Oromocto
ELEMENT

Seanle

SALON 511 AVEOA EXPERIENCE CENTERSheboygan falls UNIVESITY VillAGE SALON & SPA ON AILOAO STEET

SPA

Toronto
TRESSES

Spruce Grove
SILVER SttEAS

Saint John
LA SPA SALON AND SA

Seanle
BEllA VITA SALON

Etobicoe

leduc
SWIZZLESTrCKS

Moncton
AVEDA EXPERINCE CENTRE SOUND SALON SPA

Seattle
fOXflRE SALON

Eagle River
SALON AURA

& SPA

Edmont'ln
VIVID ttAIR

Mont ru l
AVEOA MONfRE...L lIf5TVLESALON SPA. ACADEMY

Tacoma
GARV MANUEl AYEOAINSTITUTE

Appleton
SALONE'

& ESTHETICS

51. John's

ll oydm inster ,
AVEOA ...CAOEMV

Milwaukee
SERENITV DAY SPA

'"
BHeAf-RArLTOWN

Montreal

Seanle
GAY MANUEL PttASE 3

Wolfville
AQUA SALON

WaUKesha
THE rNSTITUU Of BEAUTY & WElLNESS

Vancouver

Seattle
GARY MANUEL SALON

Seanle
HAE\rTUDE SALON AND SPA

Seanle
JAX SALON 8 SPA

Vancouver HERITAGE HOUSE TOTAL LOO CONCEPT SALON AVEDA XPEIENCE CENTRE- SALON 8 SPA Middlet'ln MAYfAIR MALL Neenah
TRES JOLI[ SOLAn

Milwa ukee

DAMARIS SPA & WULNESS CENTRE AVEDA EXPERIENCE CENTREAmherst HORNBY

Regina
BELLA SALON

Regina
CHU SALONSPA

Viuoria

Sasatoon
EUTE SALON

REVIVE H...IR STUDIO

Gig Harbor
SALON

Thiensville
ULTrM...n SALON

Everett

& SPA OOLCHE

Onalaska Greenfield

& SA

VICI AVEDA INSTITUTE

AVEOA EXERIENCECENTRE- Sydney PAR ROYAL West Vantouve, ALESCO CHANGES H"IR STUDIO

& SPA

Humboldt

Kamloops
EGO lifESTYLE SALON STORE

Thorold

( WorldMags
A'LA ....OOE SALONSPA .

New Richmond

Vancouver

AVEDA

"'--"'''-'--'-'''''''--''

"

.V

'" rio'''''

september 2011

on t h e cover
10 poses to kelp you q r ounded when life moves too last (69) Quilt your mind-ont POSt thlt works (93) Can Inl.ntlon CIUS. happiness? (105) CI11111n91 yoursell with arm bal.nus 54

sing the soul electric 88

features

Ttl. splits? Yu, you


cln! (72)

Ttl. Music Issue: Bonnie


Raitt, ZlqQV M.rltv. Moby. MUQon 5, and Allnls Morlsslttl 80

An Am trlun Imt"" revolution turns chantlnq


God's name into so methin g hlp as well liS holy. y 5"'Anon 5ulon nd Ann. Our"nkv

Devotion In motIon (88) Plus 10 fr.1 soulful "funkv chAnts (91 )

take the leapl


Discover the tran sformat!ve

72
power 01 devotion

mt our cover model


AI.nls Mo rlssett. rellec ls on kept her QrouMed Ihrough QruellnQ lour SChedules. ana helped her 10 cultlvale prepped her lor mOlhflhood.
hOw her VO)Q pr.ctlce has

by lettlnq your pra cti ce 01 Ha numinaSllni be Inspired by the Monkey God himself.
by Sornldltt. 81,noy

her hlghesl qualities. find an In'depll' InterView with the rocker beo,nnlllQ on PIqe 82.

feel the vibration

80
credits
Model, Alanis Monsse!!e; top: Alo
Cleo; war drobe stylist; Ta.a Swen' nen; prop stylist Jenn"fI s"rqul'

To s urvive life on the road, many rock arwl pop

slars h,Wl' turllfd to yoqa and then let It Iud Ihl!m del!pl!r. Her!!, a y 01.......""",.....
few sha rf their storlts.

Sport; pants: Omo,rl: necklace:

a.tIII; haif: Jill Crosby: nwkeup:


CoINn C.mpbell-<llwell. PrIolO'"

O. by DAYID Io'IARTlN(Z.

SEPTElUtR

ZOIl

contents

september 2011

departments

reflection
I

61

practice

New York Ten years alter the Iraqlc

events 01 September 11, a voql consIders t cllV's slrenqth, and Iraqilitv. Ity V.,.tlt Reh'

challenge pose

54

Shin. bl'lqht Fire up vour COfe strenqth n VO\llly Into TJtUbhasana. by Kttlll.,ft 8u<11q

SO\II's duire Uncover your personal


blueprint for happiness and let It qulde vou to bliu, b, R<HI Str,ke,

self-discovery

105

home practice with mc yogi and amanda gJaconum 69


CrO\lndloq qroovlS 50\1nd aod motion
come toqether to help vou find VO\lr center amid a Whirlwind life. by Kafeo Mackllo

Inspiration

media

113

Reviews 01 the lalest books. CDsnd DV05, includinq Ram Dass on the 8haqavad Glta; a practical guide 10 the yoga sutras; and prenatal Voqa lor iii momstobe.

am

21

Sound .IIects Access your deepest sell by harmonizim breath and music; muslcl.n Garth Stevenson composts In class; a mlli tary wile rediscovers peace; bedtime yoqa.

yoga scene

master class with lisa walford 93


O,.wn InSide Your mind and senses pull10wan:\ when you experlmeot with tortolselike p.atieoce In Kurmasana.

132

Flip side Keeplnq both sides 01 the 5ell io balance with meditation arid Haodstand.

style

32

3111(els 01 you The modern yoq. woman has at lust IS many looks IS the qoddess Ourqa has arms.

health

EDITOR'S LETTER (14 J

living yoga

49

eating wisely

39

LETTERS VOGA PAGES 112'S) LIVING WEll CLASSIFIEDS C 129)

KkI's menu Ralsloq a child to ul hullhfully muns beioq wllUnq to constantly rewrite I reCipe. by Charily rUt.ll.

Stepplnq up TMfe Ife no sh4rlcutl to Irut knowlnq. so relnd t.ke It one step at a time. loy lI.tt Hole_lit

HPTEMBUI 2011

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Shannon McGee of Paducah, Ken tucky, won the Yoga Journal Talent Search out of nearly

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Meet this dedicated yoglni

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'"

watch & listen


THE DOWNSHIFT
t.!C Yoql ls taklnq Irr.n to ne.,. heiQhts. Watch I video oj the qfoundlnq sequence he created lor Home Practice liQe 69) while you move /liono to Ihe tunes he l'Iandplcked Just for Ihls practice. yoq.Journ.l.com/II....m.q

.'

. .'

KIRTAN ROCKS!
Listen to this ecluslve musl, sampler !!!alurlnl;! some ol lhe hotlul klr'.n lets rocklnq tile voq. world today. yoqaJournll.com/klrt.nl.mpltr

CALM AT HEART
Listen to audio Instruction le.dlnq to Kurmasan. (Tortoise Pose) from the Ma$t Class suence (paqe 93) created by Lisa Walford. YOIjjourn.l.c:om/llv.m.q

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SEPTElUIER lOll

e d itor's letter

K a it l i n Quistga a r d

mUSIC, sweet musIC


Let this special music issue move you when you stream the accompanying tunes online.

On days when I'm just not motivated to practice. I can rely on discipline to get
me to my mat, but it's a lot more fun to let musie coax me there. After the first few

We ore pleoled to offer 20 weekI eoch yeor dedicoted to yogo


Enioy Rancho la Puerto's 3,OOO-ocre sanctuory of life-enhancing fitness, superb organic cuisine, and hiking... all while flXusing daily on your yoga practice with our expert s1off, as well as with visiting masters:
Mimele Hebert mr 500 Il1I Mehrod NaJafi, Ph.D. R/I Yogu omJMttlilaliltl

beats of a song 1 love, I'm swa)'ing or tapping or outright dancing. 1I.lan)' a time when I' ve played the MC Yogi song Golden Sun-Surya Namaskar" (on YouTube) and he gets to these lines: Inhale, reach up, touch the sun. Exhale, shine your love on e\eryone. Sun Salutation. Raise the vibration." -I simply have to take the bait. Before you know it, I'm deep into practice. It's no seCret that music can inspire and heal. It can invite spontaneous roy. a connection with your creative self, a sense of well-being not unlike what you discover when praeticingyoga. That might explain why there is so much enthusiasm these days for combining the
twO,

and so many festivals and

classes where yoga teachers and musicians come together to create powerful experiences. In this special music issue, ,,Ie Yogi (a.k.a Nich olas Giacomini) and his wife, Amanda Giacomini, who are both yoga teachers as well as artists, offer a Home Pranice with musical accompaniment, sure to transport you into a calm, centered place. (Su -Grollnding

(tklober 1-11
Amon Keoys
/yMgtlf Yoga

(Ollober 8-1S1
Shoyn, and River MorgCl!

GrlXlvts" 01/pagt 69for thr StqllfnU and tbr web/ink to tbi strtamllblt mtlSk.) \Ve look at the new wave of yoga music that's changing what the community is
listening to. In -Sing the Soul Electric.- we explore the burgeoningkin,m (call and response chanting) scene. in which anciellt Sanskrit mantras are increasingly set to hip-hop, funk, and reggae beats. \Ve ask, Could these trend), rhythms be erod ing the art form's spiritual roots? Or could pop kinan music inRuenee nonyogis to look for the love?As kirtan artist Donna De LoryputS it, People don't realize that pop music is full of manrras, but the mantras arc things like 'I want
(0

Hu'f1 Yoga (Oclober 22-29)


Phyllis Pilgrim and Ir'n' Borger

(November 2lf.December 3) (olllof low foil & Winter roles

Inspiff/lioll: r'9'lI' (IfIJ Writing

party all

night:- She and other modern kirtan stars arc creating an alternative high vibra tion" soundtrack for modern life-spiritual music that makes you want
(0

rump

www.rancho!a

877-440-7778

and shout! Go on our website (0 hear for yourself. Find the link (0 [0 free songs on page 91, under the heading -Funky Love Songs.-

uertl.com

\Ve also spoke to a number of artists who say that yoga is their balm for the
downsides of rock stardom, offering moments of stillness in which to remember themselves amid the chaos of travel, loud music, and eelebrity. Sec -Feel the Vibration" on page 80 for yogic insights from (;Over moJcll\lanis Morissefte and others. Let it all be an inspiration to dive back into your practice and )'oursel[ +
SEPTEIoIBER 2 0 1 1

W...d....

('cf WorldMags

letters

I
risinup
perpetuated in YofllJour npl eGoddess, Where Art Thou?"). My under standing of my religion is that spouses work as equal partners, in a give and-take that has noth ing to do with gender his voice and his calling. His students told mecountless timeshow tarry hadehangcd their lives.

G"v BerQer

San rranclsco, Call1ornia

Man Enough?
"Look, Mom, Ihere's a man on the cover o(your yoga magazine," cheered my son, age four, on seeing Mati Pcsendian as the cover model (March 'tt), His voice was ladenwithglee,which surprised me, I had no idea that male role models were an cle ment ofpractice missing (or him. Thanks for the [esson, 1"811J Ollrnlll.
Am,nd. SI'!,pherd LonQ Beacl'!. California

Joyous " R ising"


J am :1 professor of African studies and

and everything to do with recognizing the Divine in each other. There was no reason to bring religion inlO the discus sion-old-fashioned, repressed, or "subservienl would have carried the point. "Mormon should not be used as a synonym for these words.
Cryst.1 Radley Provo, Utah

have worked in and on Rwanda since '994. What a joy to read Rising Vp (June 'II)! The article giv(:s me 11 way 10 bring yoga inro mydassroom as [ teach my students the skills (coumge, kindness, and open ness) needed to work with peopl<: who\-c survived war and OIhcr forms ofviolence. Y oga and meditation arc pari orille tool kt of my emerging researchers, and for i tunatcly, l-IampshircCollcgc off crshatha yoga as a credit course for ilS srudents. The anicle was a good rcminocrofall that l owe to myown practice. '[banks.
Susan Thomson Pelham. r.tassaclluells

\'(fhile I support using female and male

Farewell, Friend
Thankrou forprintingtheremembr:am;:e ofLarrySchultz (""Rocket Man," OmJunc 'tt). \Ve grew up on the same block, and he was one of my closest friends. I W;ltehed him transform himself from "wild man Schultzie" to ayogateacherwoo had found

models with a varicty ofboJyl)'pcs, I saw too much in "Fear No Backbend Qune 'II). Call me a prude, but a man doing baekbcnds in Lyera pants i5 more than I care 10 sec. Please use more d iscretion. Ann rranke Woodland, Call1orniOi

Looking Good Divine Recognition


I have no words to express the change I have had serious concerns about the

images o(women in your magazine. , am happy to say that the "'lay issue is greatly improved! My students lead a lener writing activist campaign against nega tive images ofwomen in advertisements, because these ads have a measurable im pact on girls' and women's self-image. Yogil Journlll is now off the target list. Thanks for practicing what you leach.
Stfp h.n l, A. Sellers, PhO GettysburQ. Pflnnsylvanla

in my :luilUdc that occurred after I read your article on goddess meditation ("Goddess. Where Art Thou? \Visdom, June ',.). Sally Kempton's Story direns us to the power generated by love, not possessiveness. You helped me connect n to my i nermost Selfand live with a bliss that I never experienced before. Please continue to publish such inspiring works.
Nulu R.n.n Norll'! Brunswick. New Jersey

Riverdance
I am a Mormon wife who docs not take I am a preschool tC3eher, and my class

for granletl that I should PUI my hus band's needs before my own. The notion

has been learning about the OCCOIn. After


T "en;/w mSlr.-:tions.-.cl ;od'<lceI)<flefIteclln tl"lis 'NOIlInI! are de1JoMd lor """"""' wtlo are Inqood IINIth

('

that the wife should give up e"erylhing for the husband is cultural, not doctrinal. : : ", ru 'hl''''=-

'P7

and Iy r.... T ....' not intenoeG to substitute lor meokat counSfllno. The <mlon. pro<Iuc!.. partld'

pant!.. and di$trit)utOf"$ 01 \tIool Jootflll Olscim .., liaCillty tOl lOStOf Injury In <__lion with the . $hown Of t'" tnSlf\ICtion.-.cl e'PfflH(I lItreln. HPTEMBUI 20tl

A veeno
ACTlV!

"' ...TU . ... t S .

Daily MOistur izing


LOTION

letters
readi g 29 \'(1ays to Step Up and Protect n Our $cas, Streams & \'(1ater Supply" (May
wamled by the lake's sunny reRection on

BONUS CONTENT!
lIshm to saCT!!d chants; watch bonus videos; and ent!!r to win YOQa gear, apparel, and mor!! on your smartphol1e! Just scan the SQuare shaped "tags' that appear through out Ihls Issu!!. Here's how:

our backs, we relax into a stillness that allows us to access our inner thoughts. l...ater on, this cnergy comes spilling out in our wTiting and painting challenges.
Jean Warren Bodega Bay, California

'II), I decided that tor one week wewould


t oeus on choices we can make (even at ages four and five) to help save Earth's water. OUT preschool is located ncar the Animas River, and we spent a lot of time picking up trash. \'(1e changed our anti bacterial hand soap to a "fish friendly" biodegradable version, and a few days latcr the entire school sw itched over. Onc morning I sat the children down by the water to feel respect for the river. One girl sa " ewant to help you stay clean, id. W River. I fclt overjoyed seeing these chil dren develop a sense ofresponsibility for protecting Earth's water.
Klmberlle HoI/man Durango, Colorado

Enlightened Officials
Going Inside (Alay'I') caught myatten tion bc<:ause my nephew is currently serv ing a five-year prison sentence. During his incarceration he has foond yoga to be a useful anger-management and mood changing tool. l\'ly wish for all incarcer ated persons is that they have wardens and prison directors as open and as en lightened as S. M. Salinas at Deuel Voca tional lnstitotion.
Name Withheld Williamson, New York

Download the free "licr050fl Tag Read!!r app al gettag.mobl for your sma rtphone. Launch the app and look '
for the lags .

In this issue. Hold your smartphone's camera over a tag to

Tender Memories
Thank you for your article about pairing yoga with ad,entures. Call of the \'(1jld (June ',,) triggered tender memories from my experience teaching at Lake Alpine in the California Sierras each Septem ber. Invigorated by the mountain air and
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The power of music is undeniable. Jo.lusic moves

ience us. nut lIS effects go far berond oursurfacc: exper

ofsong and rhythm. Ifyou've been to a symphony per


formance, you've heard the musicians simultaneously runing their instruments to the same note before thlJ'

SWEET HARMONY
Ltl fOllnd and lowardjoy. rhythm ItadyOIl

\'({hen we practice

togcther, moving and


breathing as one. we naturally (ome into

begin playing together. If one instrument is slightly


out of runc, the other instruments pull that instrument inlO tunc, in a seemingly magical but actually natural phenomenon known as cnHainmcnt, the process of waveforms coming into sync. The result is a harmonious expression of sound.

rhythm with one another-whether we're practicing to a Led Zeppelin soundtrack. a classic SanskrithbJjJn, or simply to the sounds ofour coordinated Ujjayi breathing. This visceral experience ofoneness through rhythm and sound is like a signpost pointi g us to the deeper experience ofyoga, n

On a visccral lcvd. WI:'vc experienced something sim ilar when our breath or heartbeat naturally falls into
sync with that ofour loved ones, or when we've clapped or tapped our (ecI in rime at a concen or kirton. As human beings. we instinc!i\'elyexpcrience synchronic ity through bOlh hcaringsounds and fceling rh)'thms n our bodies. In no place is this more intcnsely and pro i foundly experienced foryogis than in a group roga cbss.

the state of enlightenment. I had my first


hi tsofthis in my firstJivamukti Yoga class, n when the instructor seemed to perfectly time the rhythm ofour movements and breath with the driving beat of Krishna Das's Raba

I-I:muman chant. By the end of class. I felt

- - b Alanlla Kait'alya ::: y

as though I could lie perfectly content in

or

dMags

Y O G A J O U II N A l . C O M

21

t. m usic

sweet harmony

Savasana until the codoftimc. I've had other moments like this while ... .. aTkin with groups to coord g inate Sun Salutations without nstruction, i led only by our synchronous breath. Abody of students moving and breath ing in unison is similar to the mOl'e rnent of a school of fish. The idea of leaders and followers falls away, and even if only (ora few momcnrs, every one fcds what il is to move as one. Nada yoga. or the yoga ofsound, is
11

practice ofengaging in ( is natural h

pull ioward harmony. From this point of view, the goal ofyoga, enlighten ment or ultimate freedom, is to be in sync with all that is. It is perfect bal ance or alignment. It is the d issolution of resistance, It is, as Sri Brahmananda Saras vlni, the foundcr ofAnanda Ash ram, has said, thc state where we arc missing nOlhing. W first learn to access this har e mony through outer means like music, chaming. kirtan, ;lIld even our coonii nated Ujjayi breathing. As we go deeper in our practice, we deyelop a deeper Slate ofawareness, a kind of inner listening that allows us to touch ithin. E\'entually a perfect harmony w
we can align ourselves w ith

I n sync

DIscover a deeper connection

to yourself and others when you focus on the rhythm 01 your breath.

SIT ne.t 10 a friend


or loved one and quietly notice how quickly your breath' ing falls into sync. You may also Iry placing one hand on your heart and one hand on theirs to feel how quickly your heartbeats fall into rhythm.

PICK a favorite song and do a Sun Saluta'

ATTEND a yoga
class with a friend and make a pact to breathe in sync with each other. A nicely audible Ujjayi breath will assist with this. Lislen to your friend's breath and, as you coordi nale movement and breathing, see how this focus changes the energy of the practice and deep ens your connection with your friend.

tion while aligning your breath with Ihe rhythm of the song. Notice how your mood and energy shirt when you create this kind of rhythmic alignment.

the most

subtle vibrJlion of the un;''Crsc: what )'Ogis and mystics have described for millennia as the sound ofam. This is the experience ofmusic and yoga. It is profound and yet profoundly sim ple. II is perhaps the sweetest kind ofjourne)\ because it is the one that w ultim3ldy lead us home. ill

AI".,u K";",,,'P il" yog3.",Jpbi//lIphy ""rbtr. " Ji.grr. II IlIngu.,.ifrr. ""IiIbt IIufhorll The Myths of the Asan:l$. ! Sb. il ixmJit, N York Cily. t'W

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'. people

movement as muse

A mUlicilln (OmpDm II
IIJundtr llck to yoga pril{fi(t,

(HIrth Stevenson's music has bun Influenced by YOQi since he first

brouqht his bns t o . elen t.t,lQhI by Anus.,. VOQa tucher Elena Brower at ill Wanderlust festival In 2009. Since then. the 2a-rear-old C"Mell'rI born Improvlutlon.1 rlormer .nd composei'" !\as played his ethereal, mlnlm.llst $Oundsc.pes (Ieoaturlnq double bass layered with ambient wund) In danes .round the country. His new album, flylnt}. Includes 12 tricks conc.lv.cl thrOUQh Improvisation at Brower's Vir.YOQ' studio in New York City, where Stevenson lives. The 78-mlrll,lle album (aYIIIIi1ble on lTunes) mimics the Ire o f . clau Irom warm-up IhrouQh deep relauUon, allowlm thlden!s everywhere to enjoy I'Ils Inspired accompaniment. How did you compose tile music on Fly/nq? The Iitie track I lmpro vised durlnQ Savasana one day, Several people came up 10 me afterwards and said, "Where can I find that sonQ?" OurlnQ two years of playlnQ In YOQa classes, when I'd pl;,y somethlnQ InteresllnQ, I'd take It home, break It apart, and record It properly In Ihe studio, How does playlnQ I1ve durlnll yoqa reed your crtalivt process? It's like IIvt scorlnq a silent 111m for mt, Thtre's so much 10 dr;,w from musically, I played In a class of Kevin Courtney's that slarted with ql 1I0nq, everyont 9'l!ttlnll Into a breathlnll pattern, I played rlQht alonll with them, and It turned Into this Qroove-all 01 us In the same rhythm with a stronll be<lt. The music went 10 <I place
I wouldn'l h<lve stumbled on playlnll

slte-beautllul and slow-to ease Ihe Intensity. When everyone's 1I0lnll Inlo lull Whel!-l, I'll create a muslc.' arch to 110 with their physl' (II movemellt. Pe-ople say, "I dldll't thlllk I could do ttliJl ttllrd Wlleel, but tile music helped me lIet up," How dots music ellhlnce the medllilive e.perlenct? Siudellts h<lve said about my music durlnQ Savuana, "I lell IIkt I was lIylllQ," or, "I was underwater surroullded by humpback whales," or evell, "I complelely lorllol wllere I wu <lnd who I was," Music, like YOlla, can transporl people, For me, music Is my meditation and Is enhanced by the prestf\Ct of the sludellts, II's <I mutu.' tXCh;'lllle, S A R A H SAHIA

alone or in a traditional concert. Why do you descr ibe the teacher and students as your "bandmates"? lIkt Improvlslnll with any other musician, sometimes you Imlt<lle, sometimes you oller a counter point. They 110 into Downw<lrd DoI;J, I hit the lowest note on bass; every one's <lrms 110 up, the mUSiC 1I0es up, Bui ll they're In a strenuous pose, I mlllht play somethlnll oppo'

a listen

trick 01 Fly/Illl (Ill be lound al

" Iree dowllioad ol lhe Iitle

yoqaJournal,com/linmaq,

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. d i ary

Far from home, a military will!' rI!dlscovers the heart of her practice.

basic training
"two years ago J left behind my

friends, my family, and the studio where I taught yog."I and moved to Germany to support my husband, who is on active duty in the USAml)' \,({hen I arrh'ed al the military base. I encountered a sea ofidcntical uni forms and speech full ofmystcrious acronyms. Even telling t ime-using the 14-hour dock-was confusing. W ith my husband's help, I searched for the local yogacommuniry: Although I knew there were manyyoga studios n Germany's large cities, we i found none in the small rown near the base. Disconnected from the life I was used to, I stayed in our apartment alone. Shiva Rca danced a(ross my lap rop screen, and I chanted the Gayatri mantra bycandJe light, uut neither ignited my spirit. Aly husband tried to enooumgc me, but our talks oten turned into arguments f that gmduallyescalated. until one day ' screamed at h im,

When you are going sometimes nothing you

through a difficult time,

love what is
your hearl OpellS.

Take a very dnp breath III

do to Salve your problems seems to help. You struggle. but the changes don't come. Can you stop struggling lor a moment and recognize the goodness in the tife you have right now? Try this centering practice for 3 to 5 minutes to open to the beauty of your life exactly as it is.

arid a very slow breath out. Sit up very stralqht. Notke that as your spine lenqthens,

This is not my Iife!At that moment, I realized I had


fallen off the mat. 'd stopped living my yoga. The next da), J went to the base gym and asked if I eould teach yoga to the other armyspouscs. The man ager smiled wamll} \"(fe need )"ou, she said. Mycl:lss included many women who were on constant alert, serving as their parmers' first line ofcommunica tion and support. Y gagave them a quiet place of solace, o achance to fccl connected 10 themselves and each other. I hadn't bonded with the other whes before, but now I opened my heart to them and they reCiprocated. At the end of each class, I drank in the Sight of everyone smiling, hearts lifted and hands in namasu!. One day a student told me, "You make people's lives here bcttcr. I realized then that I was truly living my life. My fcllow spouscshad made meayogi aga in. [!11K'" LIE'"
YOGA DIARV Shafl your personal stories with us at yoaJournll.com/submlnlonli.

Now breathe Inlo Ihe space of an Opell heart-feel illto the space of an open heart. A heart thllt Is empty, a heart that holds the whole world. Breathe into a heart that can hold the whole world. F l illto a heart that call n Ilold tl"lt wllole world. Breathe Illto the 5wntneSS of this moment. FHl inio the swntllfss of this mOmtmt. Allow yoursell to bf whole heartl!dly IIl1ye and well In the life you hay\!,

A n audio Yerslon o f Ihls med Itation can be found online al yoaJournll.com/ll...mI9.

a listen

ROlr G-'.HS

1I0W.

. !J!

s t P T U I 8 E II 2011

(' WorldMags

We call this Chacolignment. chacos.com

'. kids

of

zzz

t he ABCs
Y oga at bedtimt ttllchu tirtd kids to soothe ,h,mstlfJtS.

1,'s a common source ofstress for parents :as

the school year begins: Youwant )'ourch ildrcn to get a good night's sleep. but scttling down at the close of a busy day can be a struggle for many kids. Ifyour child has trouble w indingdown. try making a shorl evening yoga practice part ofyour bedtime routine. MYOg.1 gives kids a tool to self-soothe. It's a way of letring their bodies slow down al a nat ural pacc,M says 1 ,uricJordan, a children's yoga tcacher in Connecticut and 3uthor ofthc bed lime yoga book

Y awning 1il8'"

Jordan suggestS crcatinga 10- to Is-minute practice indudinga few asanas, breathing prac tices, and visualiutions. Y ounger kids can expel excess energy through as:lnas and relaxation practices such as tensing and releasing muscles.jordan suggests playfully adapting simple poses. Happy 8aby Pose 0Ul be a -Bedtime Bug that rocks back and forth; Standing Forward Bend becomes a monkey with long arms. For older kids, breathingprnctiees and visualizarionsean help them process the emotions ofthe day. Ask k to spend time picturing themselves going to a place where they feel safe and happy. ids

'In close the session,jordan suggests this centering practice: l'lave your child rub her
palms together and cup them over hercycs. Then have her rub her palms together again, first massaging the neck and finally placing the handsgentiyover her heart. KATHeRINe RA(

child's play
Clenne!! (Roomell Press. 2010).

Encou raQ e your chlld's yoQa


practIce with kid'friendly media. Yogiiios: Y gaf Youth.. Tbt Story o or o fGalluba, produced by Elizabeth Holdi"g SliII lo

\f'rl-ub Alt Do Yoga, by Bobby

"'ret Ibe BUlltr ly: f


In a captivating voicc, med itation teacher Eve Eliot pa ints word pie [ures that k. ids

Altdilatiollsf r Squirmy Kids, o


by EVI! Eliot (COSaby. 2010).

Reesl! (Yoqil'ios: Yoqa lor Youth. 2010).


This bilingual DVD includes a 15-minutc yoga sequence led by Elizabeth Rccsc A chceryyogini practices yoga with herdad and mom, and the family dog, n this channing book. Wriuen and i illustrated by an Iyengar Y g teacher o a . " 'oo, 0' founderofa popuw k ids' yoga curric ulum-and nd i ividual nstruction i for 11 poses.. The sequence includes a retelling ofthe story ofGanesh and features music by Donflll. Dc Lory. jason Corcoran, and MC Y g o i.

will get lost in, allowing them to relax body and m ind. T is aud CD h io includes visualizations such as seeing yourself as a cat in the sun, rasdngand breathing favoritc colors, and pre tending to be a bunerAy in a cocoon.

( 6

the Story encourage k to try 12 ids po"

.;';'

I
"

S E P T El U t R ZOII

-- -

Men's One-

.........._... -........,.,.,. . ..........

t. w e l l n ess

S.I.bhlll.n. (Locust Pose)


WHY Strenqlhens the

back and core mustles.


HOW Root dowrI through

your pubic bone as you

DON'T BE A S LO U C H
Slave off back and neck pain
with better posture. III today's screc:n-centric front ofthe chestand putS pressure on the nerves and blood vessels in the arms. Sit do- from working for hours at the computer to looking up culNre, nearly everything we

lilt your head arid chest.

Gomukh.un.
(Cow f.ce Pose)
WMV Opens Ihe shoulders

and upper chest.


HOW Clasp your hands or

linqertips. or ust' a strap 10

g brin your hands loqelher.

movie times on s martphoncs


invitcs ouT upper bodies to round forward. And daily life rnrcly offers opportunities to streich up and arch 00(11:. As a result, many people develop a nC3r-conStant hunched posture, which can

ting crunched forward can also

comprcss nternal organs, con i tributi g to rcspi"1ltory, cireu n l


lator); and d igesth'e problems. Yoga can help you break the hunch ing habit by teac hing you to pay attention to your alignment, not JUSt when you're on the mat but all

'- .
Adho Muhha Sw.nlll.n. (Downward'faclng Oog)
WHY Stretches your back,

contribute to back and ned pain as well as headaches.


Often the stump is made worse

.rms. and shoulders.


HOW Press evenly Into the

through the day. In addition,


poses to counter:act slouching can cultivate strength and suppleness in the museles that support good postural align ifyou can-to stretch and strengthen your back and chest and enhance the mobilityof

base of your fingers as you reach back with your hips.

by "forward head"; The head


protrudes in from of the shoul chest inlo a deeper slump. And ders, and itS wdght pulls the

with thechin jutting forward, the' neck is stressed even more.


This posture can contribute to the risk of developing repet itive stress injuries such as car pal tunnel syndrome. because it shortens the muscles in the

ment. T ths sequence-da ry i ily,


Support.d Supln. Baekblnd
WHY Gently opens your

your shoulders.

upper back and chest.


HOW Get comfortable with

Dukt I"" gru'it. Md;r;ou Il"J

Cuol K,.,uof!;s Jyoga IMrup; sllll

e_tra blankets If necessary. and st.y lor 5 to 10 minutes.

IMIl"Ib.Jr,, I-lraling Yoga for /

Ned and Shoulder Pain.


5 [ P T EM B U I 2 0 1 1

sty e
The modern yoga woman has at least as many aspects as the goddess DUfga has arms. In these paqes, we celebrate three of the ways that you show up In life.

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eating wisely

bV C h a rity Ferreira

kid 's m e n u
Raisinga childto tol health llily f nItans being willing 10 constant y l

r itt the rtd r ..vr pt.

I have committed acts that, ifyou had predicted


them to me five years ilgO, I would have s id you were a

crazy. I have used a $100 All-Clad saucepan to make blue play dough. I have served macaroni and cheese from a box to adults I am not related to. I have ended relationships because ] couldn't bear to hearonc morc Story about how somconc's toddler gobbled up every thing from spinysca urchin lopicklcdasparagus, while
mine greeted every meal with thinly veiled suspicion

thaI I was tryingto poison him.


Don't make mcahimc a banlc. said all the books.

Don'l lake your child's picky eating personally" advice J found prcposlCrouS. I'm a passionate (and profesSionally trained) cook. I grew every single cell ofth kd in myown body. How is that not persona ? is i l In thebeg;nn;ng, mv child was a voracious and appreciative eater, and introducing him to the foods

s"rrRON OUINO" WITH "PIIICOfS ANO "lJoiONOS. RECIPE

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eating w i sel y
[ loved was a delight. I didn't believe in bland food for babies; whatever I made

rhe Light III <res the Light

me III you,

at mealtimes, J just mashed up a little bit, and he ate it. Roasted golden beets in tangerine vinaigrette. Garlicky white

beans andgreens. V c,'ctablc-packcd soups,


stews. curries, ahls. It was no surprise that his firstwordswere all foods (one of the cutest being Mch ickpca":l. And then came toddlcrhood-thc age, experts agree, when picky eating begins, T oddlcrs arc on thc go, frcqucntly snack ing, and thcy'vcgot lotsofstored baby fat to subsist on, all ofwhich makcs them less likclyto sit still fora full meal.They're also just beginning to experiment with how much control they have over their envi ronmcnt. Toddlers are naturally rcsistant to Illany of the things their parents do," says Dr, Bob Scars, son ofthc renowned pediatrician Dr,William Scars, co-author

W{, Clre a COl1nected

0100".,0<;
'..0....

ofThr Portable Ptdiat,.ici,ln, and f ather of three. Refusing foods is JUSt part of the toddler m ind-set." Around the time my son became a toddler, my work schedule gOt busier. If

... =

I camc home latc, I'd make us something fast and easy, likc a quesadilla or a gr illed checse sandwich. I'd use whole grain bread and organic cheese, so ....-c weren't exactly eating fast food every night, but it wasn't what you'd call a balanced diet. \Vhen I did cook, he'd refuse 90 per cent of it, and while ;n pr inciple I firmly believed ;n saying, "This is what we arc having for dinner-you're welcome to cat it or not, as you choose," the practi cal reality was that when his blood sugar dropped, I had a pintsize sociopath on my hands. So I"d let him fill up on a few f ilsaf foods. Before [ knew it, those a e were the only foods he would cat.

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eat i n g wisely
and breastfccding can affect the Aavors your toddler will tolerate. So can a baby's first exposure to solid foods, which iswhy some C1<pcrts advise introducing baby to vegetables before fruit. Even genetics is nowthought coplaya role npickyeat i ing. There's no shortage of adv about how ice to cajole, entice. or frick kids inlO eati g n a healthful, well-balanced diet-and no shortage ofguilt f orthc momswhosc kids stand firm in their rcfus.aL But most e"perts agree that as long as you're orf cringyourk a varicl)'of ids whole oods [Q choose from-and Jlot making an f issue ofwhat theywill or won't cat-the picky-eating phase is just that, a phase. -llley'll likely come out of it by the age of four or five, says Scars, who added that my dilemma was far from uncommon. The tr ick, he says, is bcingwilling to kC(!p your eycs on the biggcr goal of raising a healthy cater. 'IOddlcrhood is when par ents come to a crossroads," he told me. Oo thcystick with offcring the hcalthy foods they were committed to, and let their kid barely cat for a couple ofyears? Or do they bring out thc less hcalthy foods they know their kids will cat, JUSt

tips, not tricks

fEED YOURSELf fiRST II's jusl

You ciln fed your kids well ilnd

keep your sanity In the process.

like that safety talk they give you on the airplane aoout putting on your own oxygen mask before assls\lng your child. Take care of yourself by choosing the wholnome foods that please and sustain you. SIretch your own boundar ies by experimenting with new lIavors.

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served kale or collards or some kind of green to my kids every day for almost two years before tlley ate tllem," says Terry Walters, the author of Clelln Food lind Cllllln Start. "I nevllr made Ihem
IIal lt. But I wantlld them to know that

MAKE A COOKING CATE Choosll a

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SNACK SMART Olnner Isn't Ihe only

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Sears rllmlnds parents thai snacks arll

a low-pressure opportunlly to gilt In more of Ihll good slull (and avoid the bad). Here are some ideas to try: apple slices with almond butter; fruit and vegetable smoothles; raw veggles dipped in mashed black beans or hum mus; yogurt, with a little honey and

GIVE YOURSELF A BREAK '"Lei go

of the idea that you're going to be per fe<:t 100 percent of the time, because It's just not going to happen," says Bader. "I\'s kind of nltll 10 say. 'I'm doing a good job, and I'm headed In the righl direcllon: SOmetimes It just feels good to be In that place.'"

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to get in those calories? In my opinion, it's much better for a child to pickhis way through a healthy meal, even ifhe barely eats anything. I was tired of arguing over every stalk of broccoli, tired of preparing endless iterations ofbread and cheese. But more than that, I didn't want to lose sight, in this battle ofwills, ofwhat was really at stake. Gelling my recalcitrant of fsprng i to take a bitc ofspnach mght beavictory i i in the short term, but I knew that in the long fun it wasn't the way to teach him to appreciate the taste ofgood f ood and to recognze how it f i eels in his body. \'(Ihen it's no longer m job to feed hm, J want y i him to have learned how to feed himsel(
ATTITUDE ADJUSTMENT

son was drawn in to the tactile process of cooking. The question ofdinner changed from what to feed him to what we could maketogether, and in the processwe both discovered some new f vorite dishes. a Perched attentively on a stool at the k itchen counter, hetorechard leaves from

"craz), dinner (ra isin bran and sliced wa termelon was one especiall)' memorable meaO, when anything in the fridge or the p.1ntry is up for grabs. This arrangement has an added 1>cnefit: I'm much less likely to make an mpulSive junk food purchase i at thegrocerysrorewhen [ know that bag of marshmallows could become dinner. My son is almost seven now, and while I can't daim heeats everythingwe cook to gether, I'm happ)' to say that dinncrtimc is fun again. Last night I gOt home late. I steamed some butternut squash tamales we had gotten at the farmers' market over the weekend and hastily heated pinto beans from a can. Did you make thcse or buy them?" m)'son asked, prodding the tamale on his plate with a hint of the old suspi cion. I started to el<plain that I hadn't made them but that someone else had, when [ saw that hewasalreadyeatingand

thei stems and sprinkled Parmesan cheese r


and bread crumbs over the top ofagratin. He stirred slivers oftoasted almonds and pilaf with saffron and orange zest. He scooped balls of fragrant cantaloupe and honeydew melons ro make asalad. He has become a pesto pro, feeding fresh basil, parsley, and even steamed broccoli into the food proccssorwith almonds and olive oil. I respect his likes (mushrooms and leafy greens) and dislikes (tomatoes and dried apricots into a sunny yellow (luinoa

JUSt as I can't pinpoint el<actly when I went astray, so the way back was subtle, too. Graduall}\ I backed offa little. I lctgo oftheworry over what mykid would and wouldn'tcat, andstarted paying attention to my own appetite again. I made what sounded good to me and watched as my

olives). \"'(Ie talk a lot about fresh, home made, whole food-how it tastes and why

it's good foryou.


Sweets and treats are on the menu. too, but they're almost always somethingwe've made together. And once in awhile, on the

I realized how far we'd come. +

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Cantaloupe Salad
Kids love using a melon bailer to help make this salad.

M-'KES

6 TO 8

SERVINCS

4 cups mixed baby lettuces


I y cups cantaloupe balls ,

I cup pecan halves. chopped II> cup extra virgin olive oil Y cup honey . Y cup white balsamic vinegar .
Salt ano pepper

Blue cheese crumbles (optional)


1 Arrange greens on 3 planer 3nd top

w the cantaloupe and pecans. ith


Z

Whisk together the oil, honey, and

vinegar in a small bowl orcup, and sea son with salt and pepper to taste. Dress the salad with as much dressing as )'ou like (refrigerate any leftover dressing) and sprinke with blue cheese, if desired. l

Greens Gratin
Tearing the leaves from the stems Is a great Job for Uttle hands.

bring to a boil. Set the greens in the bas ket, cover, and let steam for 5 minutes until beginning to wilt. Place [he greens in a 9-inch S(luare baking dish.
J

Saffron Quinoa with Apricots and Almonds


Saffron thads give this pilaf a fun and sunny hue,

M-'KES

SERVINCS

Heat the butter in a small saucepan.

M A, I\ [ S . StRVIN(lS

2 pounds lealy greens (beet greens.


tumip greens. collard greens. chard. kale. or a mix!. 10m into bite'size
pieces. tough ribs removed 1 tablespoon butter

Add the scallions and saute JUSt umil translucent. Add the Rour and stir until the mixture turns golden brown. Slowly add the milk, stirr ing with a wh to isk make it smooth. 4 Add the nutmeg, salt, and pepper to taste. Add the Parmesan. Stir until smooth, then taste and adjust the sea sonings as desired.

Yo cup Iresh orange juice y teaspoon turmeric .


Pinch saffron threads. crushed
1 cup water

I cup qulnOil, rinsed


' cup slivered al monds, toasted h ' cup thinly sliced dried apricots h

2 scallions, whites and 1 inCh of


the greens. chopped

2 tablespoons unbleaChed
all-purpose Iiour
' cup whole mil k J.

Y cup currants or QOlden raisins .


1 tablespoon of olive oil 1 tablespoon lemon juice Minced zest from 1 orange

5 Pour the sauce over the greens evenly.


(You will have alot more greens than sauce.) Sprinklewith feta and walnuts,

Y teaspoon grou nd nutmeg . y teaspoon salt ,


freshly ground black pepper y, cup grated Parmesan cheese

Salt and pepper In a medium saucepan, bring juice. tur meric, saffron, and I cup water toa boiL Add quinoa, cover, reduce heat. and sim mer until liquid is absorbed, 10 minutes.
2

6 Bake for 20 minutes, until the greens


arc tender but not mushy and the f eta JUSt gets golden in places. Sen'e warm.

2 ounces feta cheese. crumbled


(a!>out y cup) .

Y cup walnuts .

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Stir in almonds, apricots, currants, oil,

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Vitarka vicara ananda asmitarupa anugamat samprajnatah


In order to reach a state of complete understandinq, we must qo through a pro cess that progresses from

a superficial understand
ing to increasingly greater refinement and subtlety of comprehension, until our understanding becomes fully integrated and lotal,

Tg SlItr" [, 17' o "

A few weeks ago, a colleague and I


were working on a grant proposal. W e emailed it to a third person for review, who returned it to me in a format I didn't know how to work with. The next day, I apologized tomy colleague fornot maki g n the suggested changes. "I'm so sorry; I'm not teehnolog ieallyeom]lCtent enough to work with this program." I said. She calmly looked at me and asked, KHas anyone ever taught you how to usc this program?" [ admitted that I'd never encountered it before. K\Vell, then, how could you be expected ro know how work with it?" she asked reasonably. A light bulb went on for me-how many times had
[0

stepping u p
There art no sbortclIlJ to true knowing, so relax audtake it olle s e at a time. tp

I felt bad

e\'en, and you can movea linle more C]uieklyand e,'en get into a rhythm asyou become more and more comfortable. As you continuc to practice, cvcntuallyyou come toa place ofjoy n the work i (Pn"nd a)-you arc so pleased w the results of ith )"our efforts that all ),ou want to do is pIa), the piano orknit. W continued practice andeffort over time, Ith playing or knitting becomes so ingrained (psm;

about myself or apologized for something I couldn't do, when I simplyhad notgone through the process oflearning how to do it? I immedi tely thought ofYoga Sutra 1.17, wh a ich says thai bcforeyou can know something, you first have [0 learn it; that understanding is necessarily a process ofsteps; and that this process takes time. Patanjali explains that to learnanything,whetherit's the pract ice of),oga, Aueney in a language, or proficiency at a craft, everyone h s a t progress through certain stages of understanding. These o stages are perhaps most casil),understood when yuu apply them at the most praetical leve!. \'(rhen you start learning [0 play the piano or knit, for cxample, you begin at a very gross level (vil"rk,,). Y our cfforts are clums), and awkward, and you make many m istakes. As ),ou practice and progress to a more refined level of understanding

t"rllpa) that you are able to play complicated


picees by heart or have a conversation while knitting abscm-mindedly. E "entually, through continued practice and effort-ifthe dcd ication and the innate capability arc therc-you prog rCllS to a levelofundcrstanding and knowledge so
Y O Ci A J O U li N A l . C O M 49

(vic"r,,),your fingcring oryourstitches become smoother and more

Ot dMags

..

l iving yoga
deeply ingra ined that it almost becomes 3 part ofyou Vllmprujmuab). One ofthis sutra's prifl'\;lry kssons lies in the idea that the amount of lime the process takes varies. depending on both the person aJld the undertaking. One pcr son picks up knini g or a new computer n program quickly and seems togo straight to the asmitarupa In'd, while another person seemsstuck forc"crat thc clumsy beginning stage. Dcpendi g on the lask n at hand, )"Our innate ability, :md the lcvel of effort you are indined to put into it, the process can be s ift and caseful, or w it can be a long, hard struggle. Regard less, Patanjali makes it clear that you must progress through each of these stages in order to come to a place oftotaland com plete understanding.
THE LONG ROAD TO THE SELF"

ultimately talking about here is the pro cess of refining the mind as you progress to higher states ofyoga.

\Ve know that yoga is about refining


the mind and cultivatingdear perception SO that "'"Cean connect w ith,andact from, the place of the true Self. An important step in this process is changing our habits: replacingold ways ofacting and reacting with new habits that serve us better. Palanjali reminds us that this process of personal growth and development, of refining the mind and changing our hab its, is something that happens gradually, over a long period of time. And, unike l learning to knit, it's a process offits and starts. There is a R.ash ofclarity, followed by a period ofnondarity. Then you might have another flash of clarity, followed by another period of nonclarity. Even as the flashes of darity get more frequent. you can still feci as though you're lak ing one step back for every tWO steps forward. As you work with the mind and be gin to notice your habits. you start to notice yourself responding to situations

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practice PAT I E N C E and COM PASS ION


ONE OF THE IMPORTANT LESSONS In Yoga Sutra 1.17 Is that you are not su"posed to be able to master I!verythlnl Immediately-and no Dill' else Is, either! Shift a pattern of being critical of yourself or others by noticing when thaI judqml!ntal voice starts 10 pop up and Immediately courllerlnQ II with a true and posi tive thou9ht. II you lind vourself getting Impa tient at the Checkout line becausE! the cashl!!r Is slow, lotus on the lact thaI she Is thorouqtl aod ,arelul. If you're feeling critical of your child's teacher lor not rt'Spondlm to I!malls ln a tlml!ly manner think about how great she Is In the , classroom. And II you're frustrated with yourseU because you're having difficulty with something, remind yourself of your other valuable Skills. You can also try this more formal practice: Sit comfortably and take a lew relaxed breaths. As you continue breathing comlortably, a!low the mind to sl!Ul1! on onl! pl!rson or arl!a whl!rl! you are lel!!im;J Impatience. criticism. or judGlment. Over the course of the ned few breaths, acknowledge this situation or person "as Is" and then try to look at thl! SI!I!mlnGl dl!flclency Irom a morl! positive anGlle. lf lt is a quality In your self you are unhappy wllh. uamlne
I . . . . . . . . .

your Choices. Instead 01 leelinGl down about your self, do you want to put In the effort to cMnGle? (T ake a class to Improve your computer Skills? Spend time practlclnGl your Spanish?) Or can you be content with the skill level you have and be Iree of self'crltlclsm? If you're frustrated by the lack of proQress ln your yoqa practice or I n any other endeavor, cultl vate patience and self' compassion by remlndlnq yourself that InsiGlhls

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and chanql! will coml! In their own time with continued dlllGlence. This practice, whether you do It formally or simply reflect on It peri odically as you QO about your day, can help to counteract the perfec tionism, Impatience. and hiGlh expec tations that kel!p you from belnGl patient and compassionate with your self and others. Ultimately It can lead you to Glreater peace 01 mind In the midst 01 all your pursuits.

di fferently. You have some sueeess responding to a tense situation from Calories Fiber "
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on the path of yourown personal growth. It's also a good rcmindcr not to compare yourself with others who have skills dif ferent from your own, or who find them selves at a different stage in their own process. And it can help you extend this s,1me patience andcompassion to others, whether they're your co-workers, r.,mily members, friends, or children. In this way, you can move away from an anitude of judgment and comparison to one of appreciation for your efforts and the efforts of others. You can feel empowered by the knowledge that you are enough. And you ean find spacious ness in the f eelingthatso much is possible with determination and patience. +

'00

'" 1.59

place ofcalm rather than reactivity, per haps. Maybe you even pat yourself on the back for how far you'vc comc. And thcn comes a setbackyou lose your temper, or fall back into an old pattern ofplaying the victim, or revert to some other habit that isn't serving you. Patanjali's lesson is to be patientwith yourselfand with others. For most of us, there is no rushing the processofrefining the mind, no skipping ahead to the next stage, no quick fix. It takes faith,strenb'th, and steadf astness to achieve higher lev els ofproficienq, refinement, and under standing, And by definition, your process cannot be compared w anyone else's. ith Understanding this sutra can help you remember to respect your own process and timeline, to be gentle with yourself

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Tittlbhasana Is a demandinQ pose.


It requires a good deal of strength in your core, hip flexors, and arms to lift your pelvis high and bring your thighs parallel (0 the floor.

Fire up your core strength as YOII fl into y Tittibhasana.

It's a pose (ha[ asks you (0 give a lot, so I recom mend saving it fordays when rourenergy is h and igh you feel really Strong. But see ifyou can softenyour mcntal approach to thc pose. Y u can do this in rvmways. First and foremost, o maintain your connection [0 your breath through out the sequcnce, Second, focus on manifesting the actual name ofthepose- F ircA): \'("e all havc an nner i light waiting ro be fired up,T shine this light around o you, you m:ed to access the energy w ithin you. So, compactyour hips up into the pose, recycling cnergy into yourself, as you eXlcnd and reach the legs out into space, inviting energy to shine OUi. Y ou'll also feci a nourishing energy as the legs hug the arms. As
YOII S(]uecl'!e in with the legs, imagine that you draw

this nourishing energy in, Asyou e>':fend the legs out, imagine thaI your light shines brighter, making an offering. Confidence will build along with case and lightness in the posture. As you take Right, you're likely to find that you've been shi ing all along. n

watch

W....d....

challenge pose

BEGIN YOUR PRACTICE


by w.rmlng up your legs, hips, .nd core wllh " lew rounds of Sun S.'ul.tlon. T .ke Coli-Cow Pow Ifter your fJ1 Adho Mukhl Sv. nlwnl (DownwarcH'KlnQ DOQ Pose). Then continue by wuvlng Ihe lollowing posu lnto your Sun Slluta' tlon vlnyasa: AnJanevaSlna (Low Lunge), ParlVftla P.rsvakonasana (Revold Side Angle Pose) with the b.ck heel 1llled, Ind High Lunge. After your IIn.' Down Dog In Ihe I.st round
01 your Sun Salutes. lake

MlllSanl (G.rland Pon) for 5 10 10 breaths to open your lower b.ck .nd spine. Then come b.ck to Down DOC) .nd continue wilh Ihe following sequence.

bUQ walk
You'll conlinue 10 open your hips IS you encour.ce more mobility " ong your spine In Bug W.lk, ' standing v.rl.tlon of TIWb haWrII. From Down Dog, w " k your leet toward your hands, slep Ihe feet hip-width apart, and lold Inlo Ult.nawn. (Slalldlng Forward Bend). Bend your knees and take both .rms between your legs, wr.pplng your .rms .round the outside of the shins ,nd piKing tile palms on your feel, with the fingers and lou pointing In the SiIIme direction. II thl$ l$ 100 Inlense, keep your h.nds behind your c.'ves. Once y ou've set up your torso .nd .rms, starl 10 gently utend Ihe baCks 01 Ihe 1"9$, moving them toward str.tlght. Extend Ihe sternum and gaze lorw.rd, keeping your neck solt. At this point, you'll look like
turtle poking lis head out Into Ihe world

to we whll's going on. You mly want to stlY right where you are now Ind simply enfoy the opening In your lower bkk and hamllrlnqs; or, II you feel reled and con nected with your breath, you c.n t.k. yourseU for little walk. Keeping .very thing In position and starting with your right fOOl, walk .round I n . elrel When you come back to your starting poInt, lIft tne left foot fIt .1Id walk yoursell .roulId in Ihe opposlt. direction. Then slowly r, luse your arms and torso Irom between your legs and fold into Ullanasana lor B to 10 breaths. From here, step blck to Chaturlnga and then move throuqh Up Dog and Down Dog. Then st.p or hop to the top 01 your molt into Ultanasana.

s E P T U ' a [ R 2011

c h a l l e n g e pose

tlttlbhasana (firefly pose), preparation


This preparatory position brlnljls your body weight onto your arms, setting up your torso and Il!gs for flight. Bend your knees, take the arms between your legs, and push your hands, one at a time, Into your calves to move your shoulders behind your legs. rold here as deeply as possible while remalnlnQ comfortable. Place your palms on the mat. shoulder'wldth apart. Hug your shoulders with your Innl!r thighs and bend your knees to slowly lower thl! hips. Lift your right foot off the floor, kl!l!plng thl! knee bl!nt as you hug your Innl!r thighs toward thl! midline of your body. Thl!n 11ft your Il!ft foot from Ihe floor, kl!l!plng thl! knee bl!nt and your gaze forward. Round the UPPN back on an I!xhala' tlon, as you would In Cat POSI!. Shlnl! bright from within through your breath-you'rl! almost there! If you'rl! at your I!dge, bend your elbowS to releasl!, slttinq on the floor behind you. Then move into Balasana (Child's Pose) to rest bl!forl! finishing your practice. If you're stili fl!ellng strong, stay bal ancing on your hands to 11ft and open Inlo f'lrelly from herl!.

tittlbhasana (firefly pose)


flrl! up thl! strength In your corl! and hlp fjl!xors and pull your energy In toward the midline of the body by hugging your Inner thlqhs around your arms. Kel!p your gaze and the weight of thl! body moving slightly forward-this will help you lilt your pelvis away from the 1I00r. AI the saml! time, exaggerate the rounding of your upper back-this will help you activate your

core and keep your legs parallel to the Iloor . from there, prns your palms deeply Into the ground to straighten your arms. Relax your eyes and continue to breathe. feel thl! bright sensation of lightness that comes from con' necting to your Internal strength through your breath as you fly In Tlttlbhasana. Hold for 8 breaths, and then bend your knees to gently set your feet down In front of you and fold forward into Uttanasana.

fiNISH YOUR PRACTICE by releasing

Kathryn Budig Is a vin vasa flow teacher who Is based In Los Angeles. Learn more about her at athrynbuclj9.com_

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any tension that's developed from this strong pose by moving with your breath through Chaturanga and Up Dog, and With your bl!lIy relaxed and your spine Pose for 1 minute. Then. 11ft your torso and sit I n Val' rasana (Thundl!rboit POS!!) with your thighs togethl!r. big toes touching and heelS apart. Take a moment to obsee the powerful eflect 01 this pose and feel gratitude for the opportunity to explore the brightness of a firefly. + then back 10 Down Dog for 3 10 5 bruths.

long, bend your knees and resl ln Child's

.""

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S E P T E Io4 B E R 2011

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i new york

UII years a er the tragic event.s ft o Se f ptember 11, IIyogi cOllsiders the city's strellgth, alld r fagility.

The dust was everywhere. Fillingside walk planters. fogging store windows, set tl deep into cracks. It was doing what ing ! dust docs best: cover, coat, infiltrate. The consistcncy of talc, the color of concrete, it was like toxic snow that was blanketing lowest Manhattan. \,(,hen I saw the mind-hailing moon scape a few days after the attacks, I imme diately thought of vihbllti, or sacred ash. Severalyears before, when I was living on Maui as a posteollegiate fledgling yogi, a f iend brought me alinle baggieofwhitish r ]lOwder (rom India. T ashram-cnchanted o me, this was primo stuff. And indeed it is toHindus:Vibhuti issupposed toheal. It's often made from burned cow dung, but sometimes ghee is added, or Ayurvedic herbs.Thoscphotos you've seen ofnaked Jlldbmcovered in ash?That"svibhuti. In its most potent form, it's made from cremation ashes and is called thepnlllld, or sacred food, of fire. It's sup- posed to represent the transcendence ofdeath and karma-the God essence that remains once everything changeable has burned away. My baggie of ash smelled a bit sweet, like crushed roses. \,(,hen I returned to my native New York from"Iaui, the spiritual dimeoogcamewith me. I groped nto the real world-got adot-com i job and scored a tiny apartment downtown. Then the tech bubble burst, and I freelanced. On the morning ofSeptember 11, lOOl, [ woke pondering deep questions: lip-gloss or lipstick? black skirt ordenim? I'd been at my temp job on the loath floor ofthe \'<forld Trade Center'ssouth rower fora coupleofweeks. It wasOK-there was a cute guy to impress (hence the fashion crisis). My supervi sor, Lizie, and I had shared leftover conference-room papaya the

Ot dMags

"

week before. And mycubicle mate, Denise. was a devout Christian with a sense of humor. One daywhen J screwed up, I said, Jesus! Andthen, remembering the crosses on her desk. quickly added, Pardon my French. She gave me a sly smile and sa "I don', ,hink that's French. id, BYlhe time I entered the\VorldTrade Center concourse that morning, newsstand workers wereyelling, No! Don'teome in here!Asa New Y orkerwho is hard to fate, I reluctantly turned and headed outside, on the off chance it was more than a broken pipe or a fake bomb scare. I looked up and saw the north tower burning
Y O G A J O U R H A L . C O Ioi 61

reflection
against a clear blue sky. Everyone was stopped, staring up. It was nearly silent, and the only movement was officI' papcr raining down from the sky. I was officially fazed. As I Aed nonh, I called my mom, remembering that my last email to her had said: I had no idea how gorgeous the view from the 100th Aoor would be." \Vhile I was reassuring her, I heard an explosion behi d me and n didn't look back. I gathered news from car radios. There had been an accident. A plane had Rown illlo the tower. No, it was twO planes, two towers: It was an attack. An attack like nothing we had known. I decided my apartment, 20 blocks away, was too dose. I landed at a church in the Villagc. Its doors opened to Fifth Avenue, w a ith view of the lOwers above the \Vashing ton Square arch. Crouched on the Roor of a pew for protection, I ate the hard boiled egg I had packed for lunch. Then I heard the screams of a terrified crowd from the street outside. My mind Ripped through possibilities: armed gunmen, Then, the un-uniteable ciry united. Our usually disparate, chaotic, jostling me tropolis felt like a giant platonic ideal of a yoga center. There was eye contact, hog g ing, doors held open meaningfully and , How arc you?" asked with a pause for a OUT OF THE ASHES worse. As I dosed my eyes and breathed, a vision materialized behind my lids. I saw beings made oflight, like paramcdic angels, swarming thc site of thc attacks in what seemed to me an extraordinary spi itual rescue effort. The vi ion lasted r s onlymoments. bot itleft me feeling more peaceful and less alone. \'(Ihen I opened my eyes, a chureh employee was yelling: They're down! The towers arc down! The moment opened into an incom prehensible maw. I later learncd that m y colleagues Lizie and Denise, along with real answer. The whole city was reall), in a satsang, says Ruth Laoer-Manenti, ajivamukti Yoga teacher and the author ofthe book ofessays Sweepi'lg Ihl Dlisl. There was this gentle, hopeful feeling. New York City did not want retaliation. I think the city saw that the),were made upofnonviolent people. Everywhere you went there was gentleness." Byall reports, in the midst ofdost and smoke and fear and grief, yoga centers were packed like never before. Indeed, anecdotal reporls said the only New Y ork businesses thriving pOSI-9hI were bars and yoga studios. I would guess, though, that plenty of us who felt too overwhelmed for halhayoga had a nearly unprcccdented opportunilY to put our practice into practice: simply breathing into our pa finding solace in a connec in, tion to something greater, offering com passion where we could. Yoga teacher Sadie Nardini says her yoga studies helped her find the equilib rium to walk 200 blocks downtown the day after thc attacks to help, as so many

17} others from the company, did not get


our. I've stared at pictures and counted windows, and gone over the timing, and realized that the boom I heard was likely Ihe end of thcir lives.

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reflection
New Y orkers did, and make sandwiches for rescue workers at a roadside tent on theW Side Highway, where ash, debris, est and smoke werc hanging in the air. She used a Rumi quotation in hcr C13S5CS: \'I'lhcrcvcr you stand, be the soul of that place. "W'hcrcvcryou stand is not always going to be quiet and peaceful." she says. "How <:an we remain in aureore integrity wh the world swirls around us?" ile

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Everyyogi in thccitylikclygrapplcd with similar questions. People often speak of the New York yoga community as if it were Oll(, entiey, when in fact the city is a honeycomb of more than 200 studios, and within those, dozens ofcommunities exist. [',;jch responded to the day in differ ent ways with 11 similar heart. The Ashtangis had synchronicity on their side-their belo"ed teacher, Sri K. PattabhiJois, was in town for the month of September teaching a workshop. It was such a hlessing that he was in New York, remembers Lauer -Manenti. And then he JUSt became leader, healer, source of strength. parent, teacher. On Septem ber 12,Jois held aNarayanaBali ceremony atAshtanga YogaNewY ork toprayforand release the souls of those who had died a sudden or violent death. It proved heal ing for rhe Jiving, too. Classes resumed on the I)th and continued throughout the month. Ultimately, more than 1,000 students passed through his sweat)\ loving teachings. On the last day, he paired his usual short-shorts with an FDNY sh irt. Cynui Lee, the founder ofOA\ Yoga, hosted a sold-out benefit for a nearby fire station that had lost nine firefighters. She found the practice a powerful way to work with her own anxiety and PTSD. o;\'(.'e didn't try to make sense ofit through language but JUSt sat together in silence andwereprocessing it cellularly, she says. ""It was just about bei g alive. Fi di gsta n n n bility, finding conncction. At least one downtown studio was, quite literally, born from the toxic ashes. Schuyler Grantwas inspired to open a Stu

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S E P T E Io4 S E R 2011

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Who was
was )

F ' the 6 ye

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In love with Yt.'9a r ght away Whenever I am 'nate about something, I Immediately want to I always wanted a career domg somth 19 I

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reflection
Grant says. Everyonewanted to do some '''Neverforget' feels l a way to whip up ike a certa kind of animosity, wh in ich is not productive in anyway." In the weeks follow ing the attaeks,our memories were scared by inlages from the TV news. \Ve watched as the planes crashed into the towers over and over again. \Ve saw the survivors covered in ash, hoMing their shoes, trudging north. \Vith Ouma bin Laden having been killed in May, our memories arc fresher than ever. In the immediate wake of his death, yoga teachers in most elasses I attended spoke out against celebrating anrone's death, and these words were on the Facebook page ofpretty much every New Y ork rogi I know: "Returning hate
NEVER F"ORGET

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rented spaee n a building fourblocks from i Ground Zero and started construction for Kula Yoga Proiect in January 2002. One of the things that kept giving us pause was having a space that was about health and breathing in a part of the city where the air was so eompromiscd, says Grant. So she bought air purifiers and sponged the dust herscl( The stud be io gan slowl)' but was instantly dose-knit. "It's hard
to

forge a scnse of camarade

rie in New Y ork sometimes, Grant says.

CALCULATE >

nut because ofthe situation therewas an immediate sense of tribe."

for hate multiplies hate, adding deeper darkness to a night alreadydcvoid ofstars. Darkness cannot drive out darkness; only light can do that. Hate cannot drive Out hate; only 10\'e can do that." For those of us turned offby thc war, politics, nationalism, and profiteering that followed the attacks, yoga contin ues to offer refuge, with its teachings on

Throughout the City, bumper stickers, tattoos, and murals implore us to Never Forget September II, but those words land odd on the cars ofyogiS. The truth is the opposite-it's not that you must remember; it's that it's impossible to for get," says Stefanic Syman, author ofThl' Sub/If B()dy: Tbt St()ry () jYo " inAmerica. 8

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parience, forgiveness, and compassion it's a way to balance remember ing with living in the present moment,
TRANSCENDENCE

little tOO vulnerable to lie down on your back like that. T oday, the dust is gone, along with the towers, m.1ny beloveds, and our illusion of a clear separation between life and death.

A few years ago, after a period ofan orf again, ollagain yoga practice and being thrown by a lifethreatening illness, I became a regular at the sweatY7 a.m. class at Kula Yoga Project's original T ribeca location. In that formerly dusted place, cleared for juSt this purpose, I regained my balance, I deepened my breath, I reunited with my body. That's what the whole city has done, in the spaces that were cleared of the ashes that baptized us into death.

\Ve are s(fonger n the knowledge that at i


our core, we arc what remai s afterevery n t ing burns away. h the Book I don't knowhowmanyotheryogis read

o /Common Pr4yer,

but I find

comfort in this funereal ode to loss, the cycles of life, and all that nel'er changes: "Earth to earth, ashes to ashes, dust to dust; i sure and certain hope orthe Res n urrection into eternal life." Indeed, "'.cwill never forget. But I pre (erthe otherslogan that circulatedduring that t ime, a poster that rcad: I Love NY t\lore Than Ever," with the word "love" represented by a singed hean:. That's how the city (eels to me now-whole, and yet more tender forthe imperfect truth: The most infallible city in the world is fallible and, also, resilient. As we all arc. +
(,,'"ir RrinislI'UJrilrrin Brooklyn, Nrw 'l rk. o

Like the sadhus who cover theirbodies


in " ibhuti tosymbolize ourability to ffan Kend death and karma through enlight enment, we breathed those ashes and they taught us about losing, about being reborn, about our tenuous mortality.

u:c remembers the f gl oCher stu ra i ity


dents on the day after the attacks. PcQple did not do Savasana, she says. "It was a

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The hip-hop YOQa artist Me Y g ;lnd his wife, o i
Amanda Giacomini, know a thing or twO about yoga durng timcsofstress and chaos. The couple, who split i their time between reaching at their studio, Y oga Toes in Point Reyes, California, and trnveling the world to promote his music, deal with new time zones, crazy eating schedules, and late-night shows that threaten to throw them offkilter. Not to mention the intensity of performing. You rip open your heart and reveal og yourself," says !'.IC Y i. "l( there's not some way to ground, it can be very hard 10 deal with that amoullt of pressure and energy. Their formula for prnctidng can be effective forany

one:When thcyneed stabilitv, theyprncticestanding


and balance poses. \'(Ihen exhaustion hovers around them, they wring themselves out w ith twisting poses. When life calls forsurrender, theyrefresh theirenergy with inversions. Forward bends and h openen; help ip alleviate constriction in the lower back and h ips.

1 balance your own groove, practice thei sequence b r


10

a selection of MC Yogi's old and new world music

with h ip-hop beats and conscious lyrics (itt /illk ht/ow). Ifyou long TO feel grounded, try holding the standing poses a bit longer. I( you're depleted, go easy on the standing poses and spend more time in the forward bends and inven;ions. You can also, as Amanda sug gests, select music that cithercalms you or makes you

to to begin
Connect with yourself and
the supportive amI nurturing enerQY of the earth for a lew moments In a comfoftable sealed pose as you tune In to your breath.

finish

feel more invigorated. KARN MACKLIN

Ground down and come


back to a comfortable seated pose. Close your eyes and drink in the balancing effl!cls of your practic!!, feelinq all that is good aM right within you and the world. Be at peace. Know lila! Inside YOUf
Self, you are always at home.

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69

home pra c t i ce

w i t h M e Yogi a n d Amanda Giacomini

Adho Mukha Svanasana

(Downward-Facing Dog Pose)


Starl in Bal.nana (Child's Pose) with your arms reachinq forward. Roll your shOUlders away from your ears as you lilt yoor hips
up ilnd lengthen your spine. Keep your knees bent aml lill your

your left leQ and edend your leI! arm up. Firm your lower belly.
activate both leqs. and radiate enerQY out from your center to

your hands and feet. Feel a sense of Qroundinq through the right hand and foot white you expand Ihrouqh Ihe left hand and loot. Hold for 5 to 10 b reaths. release. Md then repeat on the left side.

slUmg bones, brlnQln\l a Qentll' arch 10 your lower baCk. Tl'len gradually straighten your legs. Let your neck relax and talcl'

5 to 10 slow. deep breaths. feel the mind begin to quiet and


the back body elongate and release.

2 Utthlta Trikonasana

5 Prasarlta Padottanasana (Wide-legged Standing Forward Bend)


Stand with your feet parallel and your hands on your hips. Inhale. press down on your hips. and lenqthen tile sides of yourwaist up.

(Extended Triangle Pose)

St,lnd with your feet parallel and wide apart. rlQll1 foot oul90 degrees and lefl loot in slighlly. Ground t/'lrough all four corners of your leel and bru'lll your arms Into a T shape at shoulder height. Reach your ril;lhl arm forw/lrd and place your riclhl hand on your ri9ht shtn or on the 11001'". Extend your teft arm up.
Take 5 to 8 deep breaths; then press into VOUI' feet to slowly corne

Exhale. fold forward. and place your hands on the floor. shoulder' distance aparl. lnhale. extend your spine and reach your heart lorward. Exhale. let your neck relu, releas1rIQ the top of your head tOward tile lloor. Take 5 to 8 slow breaths. To come up. take ise your hands to your hips. press throuqh your feet. and r up.

up. Repeat on the lefl side; tllen brlnq your leet back to parallel.

6 Vrksasana (Tree Pose)


Step or hop Into Tadasana (Mountain Pose). Firm your leI! leq and place your riQht foot to tne inside 01 your left thiQh. Oraw tile lOwer belly up and in. "nd IenQtnen your tailbone down.
Press your palms toqether at your heart. If you leel steady. lill

3 Utthita Parsvakonasana

(Extended Side Angie Pose)


Turn your rlQnt loot out "nd your teft loot In. Bend your rlQht
knee until it Is above your rlQht anle and your thiQhbone Is

your arms up. Press the standlrIQ loot lirmly Into the floor. as II you are rootlnQ down Into the universal enerQY that connects us all. Take 5 breaths; then release and repeat on the lelt side.

parallel to the lloor. Rest your rlQht forearm on your thiQh and stretch your left arm over your ear. creatinQ a stronQ liJ'lE! of
enerqy Irom your lefl heel ali lhe way out to your left finQertips. TClke 5 to 8 breaths and press Into your leet to slow ly come up.

7 Janu Sirsasana

Repeal on the left side.

(Head-of-the-Knee Pose)

4 Ardha Chandrasana (Half Moon Pose)


Turn your rlQht loot to the rlQht. bend your rlQht knee. and place your riQht hand Clbout a loot In front of your riQhl pinky toe. lift

511 on the floor wilh your leQs extended. Send your rl!Jht knee

and place your rlQht loot to the Inside 01 your Inner lell IhlQh.
Inhale. and lill your arms up. Exhale. and fold forward. Hold your

$[PTUUUI 2011

3 4 5
left wrist with your right haod or il you can't reach. hold a strap . wrapped around thE! lelt loot. Press your right hip down and firm your left thigh to thE' floor. Tae 5 10 8 breaths. tohal!! as you come up and out of the pose. Repl!(li on the left side.

8 8addha Konasana
(Bound Angle Pose)
Bend your nees and draw the soles of your feet toqether. 1I your
hips are light and it's difficull to sit up tall. sit on the edge of a blanel. Press the pinky-Ioeedges of the feet together and use your thumbs 10 genlly open tne soles of the feel to the sky. Slowly extend your heart forward toward your feet. Imagine

you are bowing to your inner teacher and coming home to your
self. Take 5 to 8 slow breaths; Ihen Inhale to come back up.

9 Recllnlnq Twist Pose


Lie on your b<lck and draw both neestoward your ches!. lower your knees to the riht, keepinq them In line with your hips. II you reel any strain in your lower back, place a bolster or blanket

between your knees, Take your len arm out to the side, Relax here lor l to 5 minutes. let qo or any stress and remember this
mantra: What we hold in our back is what's holdinq us back. Repeat on tne lell Side.

10 Viparita Karani

(Legs-up-the-Wa1i Pose), variation

Uft your lower leqs onto a chair. Aliqn your body symmetrically

and release your shoulder blades down your back. Turn your head slowly from left to riqht a few times; then let your head rest
in a neutral position. Close your eyes and turn your attention Inward. Inhale as you breathe love into yourself: exhale and shine that love out toward the world. Relax here 5 to 10 minutes.

7 8
Y O "' J O U R N "' l . O M

71

(world

41 ..,.
.

.... .

.. \ If, wbtll you suptoplt slide Into the plilS. >'ou th ink

thai they must be memhcrs ofII different 'pc<:ies., you

Pose). ii's IIchallenging auna and can be frumlltingl'


'a awk.... rd. But whether or notyou eyer arrive in J full split with )"our (X'ivi roou'd 10 the ground and your s hell" rising maJCsticall)- upward, you will find power in prncticing Hanurnanasana. II:mumanasana isn't an casy poo;c. ..ar' !\oah Maze.
II well-known Anusara Yoga Icachcr w o makes (,\' ry h c

might hy awa- from Ilanumanasana ()\Ionkcy God

IhlllS look eff ortless. Y he I.llys, he )0"'('\ it dC\pitc ,t Ct. being so d ifficult.'Inc pose requires kccpingyour pdvi balanced whIle your from lc move, lrajghl f orward into deep flexion and )'our back leg goes directly back into dccpcxtcnsion, wh ich means thai both )'our ham ,'rings and your hip flc:<ors need 10 he open. y c, Ilanunmnasana i$ (Iuite a tret(;h ti)r Ol(ht of II'>, demanding intcMC dfo" and he:ln(clt dedication. Perhaps not coincidentall) thee are among the ,e ; :ttuibutc$ that students ofyoga revcrc in 'lanuman, bnu the l!indu deity forwhom the pos.c i\ named. I man, who lakc the form of a monkey. i known a\ the emlxxliment ofdC'"otion and service. \Vhcn ou

by Bernadelfe Birney @ pholography by Michael Winokur

(' WorldMags

practice this postUtl:, which resembles thegrcat Hying leap across the ocean that Ilanuman once made, with an undentanding ofwhat he represents, the pose can become an exploration ofyour own de"Olion and com mitment to service. It off cnan opponunity foryou to consider what your practice, and indeed yourvery life. is devoted to and offered in service o[

your Journey starts here


Take a comfOflable seat all(! sit quletlv IOf several breaths. Then Open 10 Grace (see "PIaring with the

Principles," on P80e 76). feel lhe support of the


enerlV around you. Turn inward and sel an intention lor your practice. If you can't think 01 an intention, consider embodying Hanuman's Qualities of courage, dedication, and service today. Warm up your body with J to 5 rounds of Surya Namaskar (Sun Salutation) and a few standing poses such as Utthita Parsvakonasana (Extended Side Angle Pose)' Utthita Trlkonasana (Edended Triangle Pose). and Virabhadrasana II (Warrior Pose tI).

the monkey's tale


T get [0 this f o ertiicground,you need [O acquaintyour sclfwith the legend ofIIanuman, which is [Old through oneoflndia's most cclcbra[(:d texts, the Ramayalla. It's a I1Ipturous talc-an epic love Story filled with outra geous chal""Jctcrs, dramatic plot twists, alld all mallner of magic and superhuman feats. Good translations of it read like literary novels. with such compelling action that you'll find it hard to put down. And the unfold ingdrnmas provide a magnificent backdrop for the protagonist, Lord Rama (a human incarnation of the Hindugod Vishnu and the prince of a vast king dom). to model divine behavior, deliver philosophic:.U d iseourscs, and test his mculcwhenconf ronted by the most provocative and dire of events. h is a spiritual teaching s[Ory par excellencc.

I.!i' sequence bySfacey Rosenberg >


Sila was secn Hying south in the sky chariot of the demon godRavana. Realizing that they mllSt cross the ocean to find her, Ram bcsccches the gods to dry up the ocean or to make im. it part for h \'(then hisprnyersgo unans....ered. he falls into an agonil:ing depression.

\'(te meet Ilanuman in the founhjund a.orbook. of


the lUmayana. At thispoint in the talc, Lord Rama (or just R.vn)has been banished from his kingdom. and his wife, Queen Siu, has been abducted by demons. Ram is searching for hcr all o\'er India, unaware that she has actually been spirited awy to the island of Lanka (modern..<Jy Sri Lanka). There arc many versions of the story, but in one common telling, l l anuman meets Ram and immedi ately discerns the prince's divine nature. \'(thi[e RlIm's origins lire indeed godly, his divinity is not something he wears on his shirtslceve, and many characters he meets tTelll him as they wouid any other prince. That I-lanuman recogni7.es the godlincss in Ram is our first due that Hanuman is tuned in, able [0 perceive some thing greater than appearances. Hanuman soon off ers both his allegiance and his assistance to Ram in the questto findSita. After fruit lessly scouring the landscape, they at last learn that

the I,ower of devotion


Hanuman. from the depth ofhis devotion to Ram, taps into an inner power that allows him to grow to many times his normal size and leap across the ocean to Lanka in a single bound. This is the moment o( the talc that most yogis hear about, becausc the pose I lanumanas..1na is nalllcd for llanu man's bold leap. Once he lands on Lanka, Hanuman quickly finds Sita and introduces himselfas Ram'sservant, who has come to rescue her. Sita is grateful but refuses to go, insi5ling thai it is her husband's duty rosa"e hcr. I lanuman rcluetantlyleaves her i n the handsofthe demons but begins an attack on the kingdom. Hanuman eventually leaps back across the ocean to Ram. There, he joins an armyofmonkeys and bears who construct abridge to Lanka, so thai Rani can march to the demon king dom. Hanuman remains by Ram's side throughout the jout ney and the dcv.!stating battles that r:age between Ram and Ravana.At one point, Ilwuman Ales all thewaym the Hima layas for medicinal herbs TO heal Ram's wounded brother. In thcend,Sita is Il:scued and Ram rega hishappincss andhis ins kingdom, thanks largely 10 Ilanuman's de"Oled serviec. And
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(standing forward bend), variation


Roll a blanket or a sticky mat into a firm, 119M roll. With your fel'l hlp'wldth apart and parallel, place your metatarsals (toe mounds) on top of the roll and YOllr heels on the floor. Fold forward over your leQs and touch the !foar in Iront 01 you with your fingerUps, or place your Ilaods on bloCkS If you can't reach the floor. Lift and spread your toes and activate the muscles on all sides 01 your leqs. Press the mounds 01 your toes firmly into the roll to em;Jage your calves and ham strings. At the same time, E'Ktend down througl'l your heels 10 stretch the baCkS 01 your lells. Breathe Into the pose lor at least ! minute with full presence and commitment. Stl!P olf the roll and feel lhe dilferl'nell' In your leljls.

Uttanasana

ParivrttaAnjaneyasana
(low lunge twist)
From Uttaoasana step your left leQ back aod set your knee on the floor. keeping your loes curled under. Lilt your spine, bring your hands onto your fronl thigh, and take a sweet Inhalation 10 fill your Inner body. Theo eXhale and softeo your outer body. Place your left forearm or elbow 00 the outside of your right leq, breathing Into your back body for a few cycles of breath. Wilh each Inllalallon, Isometrically '''qy b,,"o", ;,to tho

fouodation 01 the pose as you lengthen your sploe through the crown of your head and spiral your torso open. Spend 3 breaths here; then tilt your back thigh and straighten your knee for a few more breaths. Keep hugging your shins toward the midline, whlcll will not only line up the tlssue of your hamstrings and widen your Ihllhs. hips. and pelvis, bui ll will also remind you 01 your commillment 10 your endeavor This dedlcatloo paves the way for a more . thorough unfolding later In the practice. Maintain this commitment as you Inhale and release the pose by lowering your back knee down and bringing your fingertips to either side of your front shin.
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draw your leg muscles up Into your hips. With eacll

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not only Sita, Ram, and Hanuman, but the whole kingdom rejoices and takes comfort in the sense that all has been madc right in the world. Y u eould intcrpret the storyofHanuman, thcn, o as a parablc ofwhat happens whcn you rceognic the di inc naturc oflife, o(fcryourselfin se....,ice to v it, and allow it to transform you in ways you never thought possible, so that you arc even more capa ble of serving your highest ideals. And when you approach the pose with such inspiration, you're likely to cnjoy your journey, no maHcr how far" you go in the pose.

surrender, and connectwith somethingbiggerthan yourself. Th(" first thing you learn about Hanuman in the Ramayanas that hc recognizes Ram's divine i naturc, which is another way of saying he is open tograce. He could sec the div where others saw ine the mundane. Stacey Rosenberg, the certified Anusara Yoga teacher who created the sequence on these pages, emphasizes that taki g the time to Open to Grace n before you begin the physical sequence is essential, because it sets the stage for all of thc other prin ciples to unfold. She refers to this time of turning inward as the inner leap"-you shift your energy and attention away from the external world and go inside yourscl( You deepen your breath, soften yourmind, and d iscoveran ntention f i orpracticing. You might dedicate your practice to casing some one's pain, or to scrvingyour highest ideals or your community's greatest needs. Or you might devote yourself w moving toward Hanumanasana with

playillgwith the pl'inciples


Howexactlydoyou cultivate the qualities ofHanu man in your practice? One approach is to weave in the Universal Principles of Alignment from Anusara Yoga as you sequence your way toward Hanumanasana. Ut's begin with Anusara's first principlc, Opcn to Gracc. This involvcs taking a fcw momCntS to become <lu iec, listcn inwardly,

fOil/iII/wi01//Mgt ,8

Ardha Hanumanasana
(half monkey god pose)
from low lunge, str Ighten your rlght leg a

the Inner thigh to the outer thlQh. Keep tnat width and then use your hand to apply the Outer Spiral: With your fingers stili presslnQ Into thl' top 01 your hamstrings, draw your right hlp back and press the hlp and thigh down, toward the ground. Scoop your bullock under, extending fully through your reg bones. As the right bullock wraps under, lilt the front of your pelvis, shift your belly and ribs to the right, and with a long spine, pour your devoted heart over your rlqht leg. Take 5 breaths as you stay deeply your thoughts and leelings liS they arise.
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and lIe your loot. See that your back knee Is underneath your hlp or slightly behind It. Press your right heel Into the earth and Iso' metritally drag It toward the back of your mat. Spread and press out through the mounds of your toes. As you inhale, engage your leg
muscles, hug your shins to the midline, and draw energy from your foot up into your hips. Malntalnlnq the deditation that you tultivated

In the previous pose, take your rlqht hand and manually give yourself an Inner Spiral: Wrap your fingers around the back of your right thigh and widen your hamstrings Irom

present and committed to the pose, noticing

(low lunge), variation

Anjaneyasana

Inhale as you lift your torso; exhale as you bend your right knee Into a Low Lunge. With your left hand on the Iloor (or a block), twist to the rlqht, bend your lefl knee, and hold the IItlle-toe side of your lefl foot wllh your rlqhl hand. (Use a slrap 10 bridge the qap between your hand and foot If necessary.) Press your rlqht heel and left knee Into the earth and enerqellcally puil ihem toward each olher Srlnq your lefl heel . close 10 your outer left hip, even II you have to move your hips back 10 make that connection. Once aqaln, with commitment and dedi cation, draw your shins 10 the midline and widen your thighs. Lenglhen your tailbone down throuqh the left knee and press your lool lnlo your hand. T o deepen the pose, keep your b-ack hlp and heel toqelher and allow your pelvis to move forward loward the Iront 01 your mat. II It feels appropriate to your body to deepen Ihe pose, place your left forearm on the Iloor. Take a lew breaths here 10 turn Inside

Pigeon Pose
From Downward-fating Dog brinQ your right knee to the outside of YOUf right Mnd and lower your lelt knee to the ground. Bring your right shin as parallel to Ihl! fronl 01 your mat as your hips allow. This wider base hl!lps to open the pelvis. It's perfeclly OK lor the pelvis to be 011 the IIOOf here. In fact. It's better to keep your pelvis square toward the front of your mat and off the floor than to resl thl! pelvis on the lIoor unl!vl!nly. Flex your right loot and tuck your back toes under. With an inhalation, lsometrl cally draQ your knees toward eaCh other , and draw your power and resources Into the core of your pelvis. To prepare lor his leap, Hanuman first has to draw deep Inside himself. Use his example to call on the strength within you to widen your thighs, hips, and pelvis. Then ehale, lengthen your taHbone down, and extend your torso forward. Let your pelviS get heavy as you root It toward your back leg. Lift the front of your pelviS up and extend your torso forward, sottenlng your heart between your shoulder blades. Stay here for 5 breaths; then step back to Downward Dog and repeat the pose on the other side.
v

yourself. Soften between your shoulder blades while you release down through your pelviS. Then actively rool down through your leqs and exlend through your torso. With your shoulder blades on your b-ack, turn your heart to the sky. After several breaths here, slowly release your back 1001, place bolh hands on the ground, and slep your lefl foot forward 10 Utlanasana. Then repeat the same three'po$e sequence on the other side. When you've done the sequence on both sides, step back (nto Adho Mukha Svanasana (Downward-fadnq Doq Pose).

Y O C; A J O U R " A l . C O M

77

Anjaneyasana
(low lunge)
When you build this simple pose from the Illsloe out, the outer form becomes
;II

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m,lnlfest,t!orl 01 your hurl. from

Downward Dog step your right loot for ward. sell!nq your lett knee down on your mal with your back toes pointed. Look back at yOUf lelt leg and m,ke sure vour 'Dol Is pointing straight blIck. Pause and f.call your Intention u you settle Into tne post. Then pull lnio your center 'lnd summoll support on III

51d('$ 01 your le-qs.. Tllis wili lifl you out


ollhe PQ$ture ill little bit, but It will help you to reestabliSh alignment. M,inl,ln your physic., lnle-qrity as you lengthen your tailbone down .nd root your back I ind loot Into Ih. urill. KHp widen Ing your back leQ ,nd hlp IS you edend your pelvis lind Iront knee fOfw,rd. PIKe your llaods on your hips .nd 1111 tht inn!!f body with breath illS you lengltlen Ihe sIdes of your lono. Draw the huds 01 your arm bones blCk until your colillr bones brolden and your shoulder blldes come toward the hinds to press your hips down IS you 11ft your heart up tow;lrd the sky Stretch your arms OVtrhfld and shine your . bfluty out In III directions. Stay here for S breaths: then release .nd step back to Down woJrd Oeq before performing the posture on the second side,

t""li"uJfrom/Jugt ;6
self -compassion and a gemle attitude. \'(Ihatcver arises. Ihis firSI principle gives you a chance 10 devote yourself to Ihe journcybef orc I:tkingaction-just as Hanuman d id. From there,you begin the physical sequence and incor poTate the next four principles into each pose. The sec ond principle ofAnusara Yoga is Muscular Incrgy which , involves drawing power from the periphery ofyour body
10

spIne. Lift your chIn sllQhtly and open yourIhrolL Use your

the core to create a suble and balanced foundation for

your poses. Throughout this sequence. Rosenberg offers the Muscular Inergy cue of drawing the shins in toward the midlinc. (This action helps align the lissues of the hamslrings and gives you greater access to the Ihi d prin r Ciple, which is Inner Spira!.> It's a challenging action that requires strength and dedication not unlike I-Ianuman's, and il provides a sense of stability and inlcgril)' that will serve you well for the final pose. Ifyou're Rexiblc, main taining Museular Energy will prevent you from uncon sciouslyflopping into Ilanumanasana in a misaligned 1'.'3);

95.

S [ P T EM B U I 2 0 1 1

Hanumanasana
(monkey god pose)
ThIs post asks you to draw Inward and (all upon the resources of your body, heart. alltl mind In ordl!!" to pour your heart Into till! qreat leap of thls experl,nc,.
which can put you at risk for injul)' Muscular Energy symbolizes I-lanuman', devolion and willingness many obstacles in his wa)t The principle of Inner Spiral is an e\'er-cxpanding
current ofenergygoing from the 10

stick with the journey and 10 persevere, despite the

With your rlqht leq forward and your lell leq bKk. place your !lnqer Ups on the floor or on blocks.. WherfVl!r yOU are. paust and soften. Renew your dedication to your intention. Embody Hanuman's steadfast determination as you enqaqe the muscles on all sIdes of your leqs and 11ft sllqhtly out of the pose. With this ntra lilt. you will be able to reestablish Muscular Enerqy. Inner Spiral. ,nd Outer Spiral: Huq the shin bones In; widen your thlqhs, hips, and pelvl5; and then draw your outer thlqhs and pelvis back and down. Press your hands down to IUt your torso up, curllnq open throuqh your couraqeous heart. Then lenqthen your tailbone down, extend' Inq lully throuqh your leq5 to lower yourself toward the floor. Keep the muscles toned and your leq5 ,xtendlnq so you are enqaq Inq and stretchlnq simultaneously, Take S 10llq, deep breaths, allow Inq your pelyls to qet htay and your heart 10 be IIqM. As you open your hurt Into the bacbfnd, sn If you can connect to the Inten' tlon you set at the beqlnnlnq of your practice.

feet through the pel

visand up tothe waistline. lneach pose in Rosenberg's sequence, )"ou'll engage Inner Spiral by rotating your legs inward and drawi ng ruur inner thighs in and back. Once you've established Inner Spiral in a pose, you apply the fourth principle, Outer Spiral, which is an ever-narrowing energy current that runs frOIll the waistline down to the feet. Outer Spiral rOtateS the legs outward, moves the tailbone down and the thighs forward, and draws the thighs toward each other. Y ou apply Outer Spiral as you maintain thl' action ofhug gingtheshins in. Inner Spiral and OuterSpiral may fed like opposing actions, but they arc meant to balance each other. and when applicd IOgether should bring you into your ideal alignment . Rosenberg likens applying Inner and Outer Spi ral to aligning all ofyour rt'sources-your body, your mind, and yourspirit-bcfort' you mke that final lcap
v

KHp the lull fnqaC}ement of your leq muscles as you pull yourself up and out of the pose. By learnlnq to mllintain ,nqaqement
throuqh the tr,nsltlon, you practice staylnq dedlcat,d to your vision, even In the face of your qrfltest challenqts, Take a lew breaths In Down Ooq and feel th, dlll'rence In your leqs and hips. TllI!n do the other side. If time allows, repeat till! whole sequence 2 or 3 tlmts; otherwise r,pelt Hanumanasana 3 times.

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V O G A J O U R N A L.COM

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vibration
To survive life on the road, many rock and pop stars have turned to yoga and then let it lead them deeper. Here, a few share their stories.

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ALANIS MORISSEITE, 37, was thrust into star


dom's spotnqht back In 1995. maklnq rock history with Jaqged Llttlf!! Pili, which sold 33 million copies worldwide to become the bes!-sellinq debut album by a female artist. The pop-rock anthem "You Ouqhta Know" embodied the raw emotion and the conflicted leellnQs of a spurned lover Althouqh disc . Jockeys may have blf'eped out the most eJ[plicit words, they gave the som widespread radio play, and listeners around the world found themselves Identllyinq with the younq Canadian's tale of hearl break. At the lime, Morissette was Just 21. Her ascent to stardom was qruellnq and lelt pre cious little time to unwind or retlect. Looklnq back, she says she's qlad she qot to meet so many people and Sl!!!' the world, but admlh that tourinq blasted her body and soul. The Intensity was wearlnq. Cravlnq some alone time, she would hide out back staqe, In hotel rooms, or even In bathroom stalls anywhere that she could qet some distance from the madness and tune back In to herself. She needed to recharqe between performances, interviews, and all the demands on her enerqy, and at some point she realized that, rather than hldinq out. she needed to truly reJuvenale herselr. "I wanled 10 find a practice that was both physical and spiritual. Yoqa was perfect tor that," she says. "I leit like I was born to do yoqa." Her flrsl taste 01 the practice was Yoqa Mind & Body, a DVD made by the aclress All MacGraw with renowned yoqa teaCher Erich Schlffmann, whiCh Morissette dlscoverecl towarcl the encl 01 the Jat;/t;/ed Uttle Pili tour. Since then, she has tried everythlnq from Ashtanqa to Blkram to Kundallnl, Iyenqar , Shaclow, and Yin, ancl she has studied with a variety of well-known teachers, Inclucllnq Kathryn Bucllq, Sara Ivanhoe, Matt Pesendlan, Nicki Doane, and Eddie Modestln!. She loves vlnyasa flow. fortunately, Morissette's twin brother Wade Imre , Morissette, Is a yoqa teacher and kfrtan arllst. He Is, she says, one 01 her favorite teachers, not Jusl because of their close connection but also because he combines a respect for tradition with "a recoqni tlon of the re-alllies of modern lIIe." The re-atltles of Morissette's busy life- now Include marrlaqe, to rapper Marlo "MC Sooleye" Treadway,
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Once the postergirlfor growling rock. Alanis Morissette now enjoys finding her edge and settling in.

and a new baby, Enr Imre, born on Christmas Day


2010 ilIt home In Los Anqeles. Morissette's new album

will be released this winter. She's been committed to YOQa fOf years now, somelhlnQ that was evident when she rocked a full Eka Pada Rajaka potasanill (One-LeqQed Klnq PIQeon Pose) with bolh hands clasplnQ her foot on the day of her cover shoot. Her husband has started practlclnQ, and you /iQure It's just ill matler of time before Ever Qels on the mat, too.
WHAT DO YOU LOVE: MOST ABOUT YOUR PRACTICE:?

HOW 010 YOU ARRIVE IN A PLACE WHERE YOU WERE READY TO BE IN A RELATIONSHIP? Oh, by messlnQ up left, rlqhl, and center for years and years In a row. Belnq a love addict. Belnq a co-dependent. Not havlnQ enouqh selfknowledQe. As I moved toward more sell-knowledqe, I realized I'm an alpha female. There's no way around that one. I started to flqure out who would be a Qood teammate In Ihls journey, And I waited to find the kind of person who would be an incredible man to be the fillther to my future children. Until I knew who I really was, I had no Idea who would be the perfect complement to me, I had to !lqure out how to be responsible for my sensitivity and lor what I needed around my career and self-care. The more I knew what I needed, the more 11 became Innate. Before, If I dated someone and there was chemistry, I would just QO lor It. Chemistry Is hUQely Important. but I moved beyond the "Wow, his eyes are so deep, and I just wanna make 01,11," you know? Later the first Question I'd always , ask became "What's your mission?" I didn't want someone overly obsessed with work or travel. When my future hus band said his mission was 10 be an Incredible husband and father and to be of service throuqh his art, I was like, "Whoa, this really warrants monr time and enerqy."

My commitment to the practIce definitely pays off in my relationships because It requires me to be couraQeous and push myself to my edqe, but aiso to cui myself a lot of slaCk and be qentle. So I push myself to my edqe and then relax Into It-that's kind of how I live my life these days.

It qlves me a qreat microcosmic snapshot, a clear picture of whats Qolnq on In my tile. II I push myself on the mat, Its likely I'm pushlnq myself off the mat as well-a cue to be qenUe. When I don't practice, there's a lack of check inQ In on my part. How I approach my lime on the mat Qives me a qllmpse of my nuds. It's a Qreat Invitation to tune In to what's really qolnq on.
HAS IT AFr(CT(O YOUR CREATIVE PROCESS? The impe

tus to do yoqa comes from Ihe same place where my sonqs are birthed. Whtn I'm wrltll'lQ sonQS or dolnQ YOQa, I'm curious about what's re<llly qolnQ on: What's happen Inq In my body? What's happenlnq In my heart? What's happenlnQ In my life? What's happenlnq In the larQer con text 01 the planet? What's happenlnQ In the evolution of consciousness? What's happenlnq In my knee? It's all the same muscle of curiosity. That's the most powerful Quality I brlnQ to my own cre ative process. It's just thIs curiosity that shows up, which I love. There's also a lack of jUdQment. When I was 21 and dolnq yoqa, I would kick my ass because I wasn't fle.lble enouQh or becilluse I was depleted. Now, I just notice.
HAS YOGA HELPED YOU IN RELATIONSHIPS? I think that the more mature qualities, such as curiosity, nonjudq mentalness, and notlclnQ-those benlqn qualities help, In my moments of conftlct with the people I love, I aspire to manliest those qualities,

010 YOGA HELP YOU DURING YOUR PREGNANCY?

Its all about awareness, I am a naturally flexible person, and re laxin, thillt hormone released durlnq preqnancy, made me more so. I had to learn not to overstretch or Injure myself, I've always attempted to locus on the spiritual-ascension process and philosophy ilInd Intellectualism-ali heady pur suits, you know? But I'd have these moments of revelation when I was taklnQ a walk, when II would hll me like a ton of bricks: I'm an animal. There's a physloloQY to me, DNA, Qenetlc predisposition, muscles, bones, IIQaments, and hor mones, I turned Into this science experlmentl
HOW HAS YOUR PRACTlC( CHANGEO OVER THE YEARS? There's a Quiet power that I hadn't really CUltivated 10 or 15 years aQo. Back then, everythlnq was kind 01 balls to the wall, soldier style. Now I can call upon the soldier when I need It, but It's not Ihe default position I QO to.

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These days, my practice Isn't uninterrupted. I'll practice for 35 minutes, aod then I'll have to breasUeed. Then I'll qo back to my yoqa. The mat just stays there, and I just keep comlnQ back to II.
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Play and lias been tourlnQ the Qlobe creat


lnQ awesome musical mixes ever since.

Ica, sold 10 million copies 01 his 1999 album

MOBY, the master 01 ambient electron

Mixmaster Moby says yoga makes him more compaSSionate.

He released his latest album, Destroyed, In May. A native New Yorker now livlnQ In LA, Moby (born Rlcllard Melville Hall) Is a 10nQ' time veQan and animal rlQhts activist. One 01 his oldest friends Is Eddie Stern, director of AshtanQa YOQa New York; they were drlnklnQ buddies In their preYOQa days. Over the years, Stern has instructed him In AshlanQa, and Moby says he's tried Kundalinl and many other styles, endlnQ up with "my own stranQe, cobbled-tOQeter practice that I do five times a week:' WHAT INSPIRES YOU TO PRACTICE? I enjoy the Quiet strenQth, both physical and mental, that results. I'm reminded that I'm human and need to be patient with myself. The constant reminder to focus on the breath Is key. YOQa Infuses my IIle with a Qreater sense 01 calm. II's quiet and meditative, and 11 makes me a little less anxious, less inclined to IndulQe anQer and fear. It's certainly turned the volume down on the more desperate thouQhts. ARE YOU PLACUED WITH THOSE? I used to be. I went to the Academy Awards this year. I had a few Qood conversations and. at a certain point, I was perfectly happy to QO home and read my favorite book, the Tao Te ChlnQ, which makes me lauQh and reminds me what my orientation to myself and the universe should be. Belore I had a YOQa or meditation practice, I'd want to stay out until six o'clock in the mornlnQ and desperately Qrab every last bit of fun I could-with selfish behavior and really

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MOBY continued
WHAT IS YOUR ORIENTATION TO YOURSELr ANO THE UNIVERSEH? Listen to tile quiet vokes nd try to conserve your en"gy, not was" It, Ultl mattly, in all tllings, don't take yourself too Sfrl' ously and, wheneverpossible, don't !Hd your f'Qo, THAT'S GOT TO BE HARO IN THE LA MUSIC SCENE, Ii's u$V for me because I'm bald and I don't sinQ very wen, It'd be lIarder If I w". 22, gor geous, dilnted well, and sang beilutlfuuy, aut my limitations ilft always clearly in front of me, Humil ity Is Illrust UpOn me left and rlqht. YOU'RE A PASSIONATE VEGAN, And yoQiI lIeips wllh my activism, My Incllniltfon Is to be really lIarsll and JudQmentill, but unfortunil!ely I'm nol omniscient, so whenever I'm harsll and Judgmentill, I Just end up mklng a lot of mlstakn, Yoga ilnd meditation remind me not to be harsh, not to be Judgmenlal. Even If I disagree wltll someone, I don't have 10 be a Jerk about It. If I mHI someone eath'lg a bacon sandwkh, who lo....s Glenn Beck, IIIInkS Obama WilS born In Kenya, and firmly believes that Saddilm Hussein was behInd 9/11, I might disagrH on all pOInts, but gelling InQry donn't accomplish anything, I've I.ilrned, over time, 10 be a more decent, more effecllve advoc:ate lor tile causes I believe In. My approaCh In tile past was to yell at people. I've learned Illal when you yell at p-eople, you Jusl make Ihem defensive. So I try not to yell as mucll, I'VE READ YOU'RE CHRISTIAN. I love the teath Ings 01 Cllrlst, but the universe Is IS billion years old and complicated beyond anylhlng I Cln under stlnd. I like the leachlngs 01 Christ, Buddha. everv thing. I'm wary lbout calling mysetl a Chrlstliln; when someone calls themselves by a label, they are Implying tllat they are rlQht. I do nol for a minute think thilt I'm rlgM about ilnylhlng. Mavbe we die and go to huven, and a QUy ""itll" 10nQ, flowing beard sits In Judgment 01 us, but I doubt It. I have I feeling the universe Is more forgIvIng and loving thiln we have traditionallv. culturilly, Qlven II credit for. If God ended up being petty ilnd ,nQrv. It'd be so sad. If you are God and you understand how everylhlng In tile universe works. ""hV would you JudQe these pool, stumbllnq, shortslqhted humans who are Just blindly trylnq to 11Qure out no"" to stay alive from one day to Ille ne_1?

Son ofthe legendary reggae sensation Bob Marley; Ziggy Marley, 42, says yoga has long been inAuential in his life. As a young man, Ziggy and his siblings f ormed a group called the Melody Makers and sang positive songs with consciousness-raising lyr ics, creating hits like "Give a Little Love" and "Reggae Revolution." Since 2003, Marley has released four albums on his own, including the Grammy-winningLove Is M Reli ion (2006), y g which was a major hit with the yoga community and is still in heavy rotation in many studios. I lis 2009 release, F il Tillie, f alll y eatured Paul won a Grammy for best children's album. Ilis new album is called W dandFrtt. Marley and il his wife, Orly, have si children, and they split x their time between Miami and Los Angeles. ituality, not Marley. "For me, it was about spir poses. I got into the poses after." lie was seek ing wisdom and started reading books about Simon, \Villie Nelson, andJackJohnson and

"I didn't get into yoga for the exercise," says

( WorldMags

Alitohiogropby o n Yogiwas one standour. f

yoga when he was in high school inJamaica. "Then r started doing the postures and got meditation from books, which was especially beneficiaL" Marley's f avorite poses arc the inversions Plow and Headstand, which he finds energize his brain. An avid soccer player and frequent runner, Marley says his body is tight. "The pOStures opcn up energy centers and help keep me on an even keel. Very, very calm. V ery centered. I just accept that I f eel good and calm." Nicki Doane and Eddie Modcstini arc among his f avorite teachers and have joined

h on tour, but Marley is basically self im -taught,


with no set routine. He praCtices because it f ccls good. "I have to sa.y, it g ives me a high. It docs make me feci a nice feeling, a high. And then I ean settle down to meditate." His kids occasionally join in. "They are much l more flexible than I am," he jokes. But he ikes that yoga helps him feci alive and good. "I JUSt feci bener when I do it. Myown philosophy is love. Y oga was a part of me reaching that full realization that love is the ultimate thing, the only thing that lasts. And yoga helps us realize the big questions of life, and yoga helped me realize love is the answer."

wOrldMagS

Maroon 5 takes yoga on tour,

Los AnQeles rotk band 1-4lroon 5 won I Grlmmy as best new IrUst In 2005 lor Its debul ,Ibum, Sonos Aboul Jlne. In 2006, some of tile band mates took up yoqa as I balm 101' Ille lour-lleavy life tllat lias lIelped Ille Qroup sell nearly 15 million Ilbums worldwide. fronlman Adam Levine, 32, an avid welQhtliller, IIld broken Ills sterrlum, and Ills trainer sUQQesled YOQI to keep him In Shape and release tension. He elme to love It. Now, keyboard151 Jesse Clrmlclllel, 32, has completed teacller train Ing and hopes to make YOQa a reQular part of tllelr touring lIIe. And there's tllk of a Twitter contest for fans to Join In I backstlQe cllSs belore Shows. YOU START[D PRACTICING IN THE LAST FEW YEARS. ADAlro4 lEVINE A fot of thlnQs I'm passionate about I didn't set out to dO Ind mlyb, ,y,n reSisted. SlnQlnQ wasn'l , mlJor IspirlllOf'1-t w,nled to play quilar, but I sanf;J bKlUst I could. Slm, willi yoqa. 1 was welglllllll InQ when my Irllner r'commended yoqa for Ilglllness. After my first ylnylSol dIn, lnal 'illS It. I was tolally blown Iway Ind never worked out wilh wekjllls again. 1 1,11 e.lllusled but Iiso puetlul Ind r,ll.ed.lt cllanqed my wllole IpprOlcll to 111,.

WHAT CHANGES DID YOU NOTICE? LEVINE I won't Ue: At tile beQlnnlnQ, It 'illS 100 percenl pllyslnl lor me. I had laelk acid Irom worklnq oul. I couldn't louch my loes. People who sly Ihal Ih'y don'l do yoql for the physical benelits are full of It. It makes you look Qrtal, whkll is cool, bui lt also makes you leel Qreat. 80lh Ire Iwesome. II puts me In a completely different place menially now. The practice slows me down. I have 10 locus 50 Intently, I'm not IlIlnklnQ aboul anythlnQ else. My mind Is Iree 01 Ille lypkallhouQhts. Yoga really revolutfonlzed my life. WHEN YOU'RE ON TOUR, WHEN DO YOU PRACTICE? LEVINE RiQlI1 belore I qo onstaqe. II's my prep, abso lulely. rformlng Is an unnllural thlnf;J to do for a IIvlnq. You Qel up onsllge with brkjht IiQhts. 11'5 loud and people are screamlnq. 1I's not a peaetful environment, you know? So If you can create Ihlt for yourself Ind have a bit of silence before Qolng oul lhere, II's I QOOd thing.
11'5 nlet 10 ",ve routfnes 10 come back 10 when you Ire

( 6WotldM g&.

In a constlnUy fluclultlnf;J sllte. I'm here, Ihere, on a bus. on a plane, In a holel. ll's sensory overload. An lIour or 5001 YOQI I dly rtlily recenters m"
5EPTElUIER

ZOIl

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..

Blueswoman Bonnie Raitt taps her creative wellspring withyoga.

IT SEEMS LIKE A LOT Of MUSICIANS TURN TO YOGA ON TOUR. JESSE CARMICHAEL So much of Ihe weirdness of the tourlnQ I!Kperlence has to do with the lime differences travl'llnq around the world. The fliCk 01 rools can make you leel pretty unqfounded. Yoqa Ins!llls the Idea of belnq In the now. So I don'! Qet as lost In the welrdnen ollourlllQ. Plus,Just physically. It helps keep up endurance lor 1M shows. And my mf'dltaUon practice helps me centet Ind connecl. Rlqht now, I'm worklnq on the mlntr., "May I be filled with lovlnqklndness. May I be well. May I be fillf'll with peace and ease. May I be Ilappy." Next, " II expand ,md InClude people around me belnq well until eryDne Is Included. It sorl 01 reminds me of the securlly video In .Irpl.nes; Secure your own m.lk Ilrst, WHAT DO YOU ENJOY MOST A80UT YOUR YOGA? CARMICHAEL Yoqa Is an excltlrlQ mystery th.t helps me physically, emotlonallV, and spiritually, I don't worrvas much about tM future or Ihe past, II helps me wllh mv sense ollmpiltlence, Thln"s chan"e slowly. lmprovln" ilS a muslcliln, .nd a s . Voqi, is iI "radu.1 process. Thai's what I'm most "ratelul about. And the Idea of structure or discipline h.s Clrrled over Into mv creative life, Structure Is like Ihe sides of the river. In order for the river to flow, you have to hilve these Sides. Otherwise, the river would Just spread out and evaporate. Whenever you Introduce structure, your enen;ly can Ilow. IS THERE SUCH A THING AS A YOGI ROCKER? LEVlNE WMn I'm on the road, I practice every day to keep me Sanf', But I'm also nol a saint: I drink and party and do stUpid stuff eYf'rv onef' In a while. Sut I bal.nce il oul. Everyone thinks, "Oh, you do yo"a; you must be serenf'." 11 anythin", yoqa makes me more Inlense. II's such a primal practice. It dellnltely puts me In a com' lortable placf', bui lt makes me even more spirited, It maQnilles aspects 01 mv personalltv that ilre fiery, and It brlnQ! out my natural tendencies. Your nilture shines IhrouQh when you do yoqa a 101. It's made me rtlllv conlldent and comfortable wllh woo f am. Gullarlsl and slnQer Bonnie Raitt, 61, Is somf'lhln" 01 a music leQf'nd, with 18 albums and nine GrlmmV Awards to her credit as well as a spol ln the Rock .nd Roll Hall 01 of Fame, She's played wllh such leQends ilS Muddy Waters, John Ln Hooker and Stevie RaV VauQhan. Committed to , poliliCiI activism as well as mUSiC, Raitt lives In Northern Camornla ilnd is a passionate vo,,1. TELL US A80UT YOUR YOGA PRACTICE. I've been prac tlclnq VOQa since ilround '91, when I was off the road, and . Irlend invlled me to share htt home prlclice, She was a wonodf'rlul teaciler and soon illter, I beQ.n cl,sSf'S .1 my , 10CII VOQ' sludlos, l felt Ihe bl'nellls immedlately .nd knf'w Ih.1 this was. way for me 10 be able 10 both "et and stay III 'nd to .Iso det'pen on a splrllu.l .nd creative level. I've enjoyed InvesliQatinQ dillereni stvles, like IvenQar , hath., Yin, vlnyasa, and various blends. I like mlllnQ up my teachers .nd stvles, as I feel II enriches both my pracllce and mV understandlnQ of Ihe sulr.s .nd yoqa tradition. The lasl 15 years or sO, l've mostly bun priICtlcln" an Intermedl.If'-leYf'1 vlnyasa Ilow ilbout three tlmf'S I week when I'm oome, 'nod I carry mv mat and props with me to pracllce In my lIotel on the road, I occasionally drop in on classes when I'm ltillvelln", but I lind, In my sltuilllon, usinQ OVOs and Just creatlnq my own proqtillm works line. AlthOltQh I don't usually "et a full hour .nd h.lf 01 prac tice outside class, somelhln" I'd IIlce to get bettef '1, I find dolnQ lillie "yo"i! bits" during my walks or In between busi ness or household chores also brlnQS Qreat benefits. It's amulnQ lIow mucll privacy you CiIIn get on . lIlklnQ Irall,
(DllfilllltJ"nJHlgr III
V O C: A J O U It N A L , C O M 87

An American turns chanting God's name into something hip as well as holy.
...

b y Shanllon Sex/on &Al111a


uckle your bhakti belt!

Dubrovsky

There's ", revolution under way in the land ofAmerican kirltlll, and as yoga's calJ-and-rcsponsc foml ofdevotional chanting evolves in fun and funky ways, it's being wholeheartedly em braced by [he yoga communiry and indie music fans alike. Peoplewhom you'd ncvcrcxpcc[ to hang out sing
ng chants to God i

up and shake your Buddha." In Los Angeles. a drcadlockcd dude named Joey Lugassy leads a Sanskrit chant
to the Hindu deity Ganesha,

then

throws a pop-music cufveball, weav ing in a verse (rom the Beatles classic spotlight in the desert ofJoshua Tree, Calif orn during the Bhakti Fest ia, kirtan extravaganza. Donna De Lory (who spent 20 years a a backup s singer (or Madonna) joyfully sere nades the audience with mantra music and breaks into a sultry rap fearuring Hindu names of the Divine Mother. A far cry from the dhoti-clad Indian temple singers who chant the names of God at ashrams and reli gious f estivals, American-style kirtan "Dear Prudence.M Under a hot-pink

have turned this

typcoftraditionallndian hymning into the coolest form of music on the yoga block. At a kinan performance in Cleve land, Ohio, an electricbassist plays groovy, bluesy riffs to a chant called Shiva Shambo," while a singer named Ginsh suggests chat you "get

( WorldMags

phOtOS by Amir MagaJ

wlll/ubs (leaders) are reenvisioning


and perhaps reinvigonning-an ancient spiritual practicc with the rhythms and grooves that "''ere born on American soil. And although pur ists might argue otherwise, kirtan's new gener:lIion of musicians believes that these genre-bending chants are srill connecting our heans to God and spreading a compelling form of positive, spiritual musk around the country and, increasingly, the world.

Enjoy 10 free tracks from some rockin' kinan anin$.

GS

power of chanting was no longer guankd by a small dite; anyone could experience a 1o''C affair with God. In scholar Georg Feuerstein writes, The path ofbhakt >,oga is constant i remembrance of the Divine." It is "the way or the heart, intended to channel and purify emotions through singing, dancing, meditation, and other activities that can help us merge w the Beloved. Kinan is ith one ofbhakti yoga's nine limbs. ChrisMHarees.hW llis, a scholar a of Indian n::lig ions who lives in Oak land, Californ says that most of the ia, "lyrics sung n medieval Kirtan were i names for God-sacred mantras that evoked devotion to 3 particular form of me Divine. lrad itionally. the ki r t3n leadereallcd out 3 seriC$ ofd ivine names, and e eryone responded by , .. singing it back, again and again, O''er si ple melodies and si ple inSfru m m mentation. Some seekers chose to chant the names of a particular deity. he says, while others sang the names of different deities fordifferent pur poses-for example, Gancsha for auspicious beginnings or Hanuman for coumge and devotion. It was said that the eff ects ofchanting were multiplied when many hearts wcre calling out the same mantraS at once. Over the centuries, kinan devel oped into manydifferent forms, JUSt like a5ana. Some branchesofk.irtan emphasized ntrospection; thci slow, i r ",'eet melodies drew the singers into itath'C stillness, says a State of med Wallis. Other Styles "'ere celebratory. and participants would often hold hands and dance. So while purists may cringe to think about W estern ers leaving thei own bold mprint on r i

Rudlng about th, modern klrt.n

Tbt Sbllmhbu/u Guidt tD Tog",

revolution Is cool, but hurlng Is believing, To slrum IlIIs ID-$.OIlCj set 01 d. ncuble manlra music, go 10 VOQa]ourn.l.com rtanHmpltr and /kl get your groov, on. "Ganapatl Om (Atom Smllh .tomlc mix)" Donn, De Lory
G,ura Vanl ' As Kindred Spirits
"Oueen 01 H earts (Radh! Radhe)" Jal

-a

brief history

Although it's difficult to tTaee the history of an oral tradition likc kir tan, some schobrs believe it emerged
35 a popular spiritual practice during

"Stop and Talk (Hey Nltha)"

Ultal

the bhakti (devotion) movement that began in the 7th and 8th centuries and spread like wildfire between the

"Govlnda" SRI Klrtan "Shlva Sh.nk.r. (Transformallon)" Stln Johnson and Th. Wild Lotus e.nd "Rock On H.numanM Me Vogi with I>\rlshn. DIS MJal Radh. M.dh.v (O",.rl Dwellers R.mb)M [)eva Pr.mal

[llh and lith centuries. Much of


the k inan explosion in America is inspired by whar happened during that later time, and many of the songs we sing are inspired by music com posed in that era," says Russill Paul, ak irtan wallah inAustin, T exas., and the author ofTbt

Togu DfSDund.

"Through Idrtan and other devo tional practices, the bhakti teachers were echoing the fundamental prem ise of Patanja[i's Yoga Sutra, that spir itual realization docs not rCXluire an external mediator. God is inside you. Tney used kirtan as a way to get in touch with God's presence and showed everyday people that they could have the same levds ofSdf realization and the same depths of mystical experience as a Ikahmin performi gs:u;red ritual or a yogi in n deep meditation.This approach
was considered

.nd B'n L.lnbich

UH.rl OmM Pra]na Vieira

STREAM the whol. collection at Voq.journal.com/klrtanHmpler or ICln the tag pictured below wllh vour sm" tphone to g.t live 01 the trackS, find the .pp .t qelfolll.mobl.

a listen

radical, he says: After

thousands of years, the spiritual

('

font;nurdtlnfNlgr 118

l,l 0

dMags

V O G /t .J O U 'H. /t L , C O N

91

w i t h l i s a Walford

Ancient sages frequently namctla

shapes or (IUalitics that they nbscr\'ctl in nature.

d rawn I nside sanas

after Pratyaharn is the threshold


10

your inner world.

Your mind becomes lc reactive to the swirling distractions oft he world around you, and asa result,

Kurmasana ("I noisc Poc) is named for an ani o mal that withdraws into its shell when startled or threatened. II's flOt surprising, then, that when you take the phy ical shape of the tortoise in this pose.)'OU will oftcn cxpcricncc an exquisite feeling of moving inward mentally-as though the world around you is moving out of focus as your inner world becomes more aud ible and dear. When your attention mo\'cs inwud like th is. you experience prJty"Nrll. or sense withdrawal, which
IS

you fed quiet and centered. Like the tortoise, you e:reperience prntyah:lra in this pose by drawing the limbs of your perception-your eyes, cars, skin, nose, mouth, and consequently your mind-into the shell ofthe limitless landscape within you. \Vhen you first start practicing Kurmasana,

quiet centeredness can prove ehallenging


to

the pose requires pinning the arms and Ie down the earth and curving the baek like a shell. Y u o may face reSistance, feel stuck or f earful, and per haps e,'en wonder why some yoga students .seem

the fifth oflhc eight limbs of classical

yoga th:ll Pataniali tlcS(:ribcs in the Yoga Sutra.

E>

listen
or

Go 1 0 Voq./ournal.comJllnmaq and practice Ilonq to .n audio rsion 01 LIsa Wallord's "'asler CIlSs.

ve

dMags

V O G A J O U R N A L , C O Jol.

93

m a st e r c l a s s

with Lisa Walford

1 Malasana (Garland Pose)


Begin in Tadasana. Bend both knees and release the pelvis into a squat. Lean lor' ward slightly and place your hands on a wall or on the 1l00r. 1I your heels come off the lloor, slide a blanket beneath them. T help widen your lower back alld release o the hlp Joints. use your leet and isometri cally spread the Inner heels away from eacn other. Notice how the back muscles wldefl with this leg actiOfl. Ehale deeply to sollen your t);ack muscles, afld release the grip Irom your jaw aM hips.

2 Marichyasana I
Slt in Oar'ldasana. Bend your right kr'lee and place your heel aQainst your inner left thigh. Inhale, lift your arms up, and exhale. lenQthen inQ forward over your left leQ. Sweep your right arm around your right shin and wrap your lell arm behInd you. Clasp your left wrist with your right hand. Press your right arm against the shin and reach back through both arms to extend and free the bottom ribs UP off tne abdomen. Breathe evenly and quietly. LearninQ to release tension around the eyes and Jaw will encourage you to feeT. reflect and accept the sensations that lell you when to back off and when to move deeper. Come back to Oandasana before takim the second side.

3 Baddha Konasana
(Bound Angle Pose)
From Oandasafla. briflg the SOles of your feet together dfld release your legs toward the lIoor. T isolate movemeflt ifl the hip o sockets, aflchor your sittiflg bOfles dowfl. lengthen your iflner thighs toward your iMer knees aflo press your heels aqaiflst each other. Press the back of your thighs afld shifls toward Ihe floor afld etefld your spifle forward. Lift your pubic bone toward Ihe navel to widen your lower back. Rest your head on the floor or a block. Eventually, you may even rest your chin on the lloor.

S E P T E I<I B E R 2011

4 Upavlstha Konasana
(Wide-Angle Seated Forward Bend)

Begin in Oandasana and spread your


legs wide. Press the entire length of

each leg down. Squeeze the outer hips


in toward the buttocks to stabilize your

pelviS and fold forward. Either support


your torso With a bolster or continue to fold and clasp your big toes. Do nol allow your thighs 10 roll in or out.

Inhale and lift your pubis, navel, dia

4 5
5 Kurmasana (Tortoise Pose)
Silln Oandasana with your les slightly wider apart than your
hips. Bend both knees, hinge forward slightly. and slide your arms one at a time beneath your knees. Reach your arms out and slowly slide the heels forward on the floor. Lilt your pubic bone tow<lfd the navel as you lenQlhen your torso lor

phragm, and sternum up. Exhale and fold forward toward the !loor. Observe sensations as they arise with a quiet,
neutral. and objective mind. so Ihal you krlOW. on and oil the mat, when 10 wait and when to act.

( benefits )
Strengthens Ihe b<lck Tones ttte abdominal organs Encouraqes l!eiblUty in the IIlps Quiets the mind

ward, eventually pinning your arms beneath your legs. With

YOtJf physical body contained. practice shilting the sense


oo;!ans inward. When you practice lamin9 and Irainirlq your
senses. you invite a quiet mind that e nabl s you to reunite

( contraindications )
Menstruation or preqnancy Herniated disks Strained 10werl)ack muscles

with the epansive true nature of conSCiousness.

Y O Ci A J O U R N A L . C O M

95

master class

Masteys the Mountain


on

f) to find it easy. Punice watching the


alignment ofyour mind as much as that ofyour body, encouraging equanimity in order to ma intainyour vigor. I nstead of reacting to and identify ing with the resistance that may come up, sequence your actions this way: First move, then f eel, and then reflect on the sensations. This gives you time to per ceive and respond appropriately to cues your bodygives rou. Take note of what the ancients called Ihe "portals": eyes. mouth, nostr and ils,

passive opening in your hips and in the muscles of your back. Y ou1I need this opening in order to fold deeply enough to reach your arlllS under your legs in Kunnas.1na. Remembcrto mo\'e p3tiently nto the pose, take time to f i eel, and then reflect on each sensation toguiderou nto i your next movement. Stand in T adasana (l\lountain Pose) and touch the inner edges of your feet together. Bend both knees and lower your pelvis toward rour heels. Spreadyour knees apart JUSt enough to release the pel vis toward your f eet into a squat, and lean forward to counterbalance [he weight of your hips. Ifyour heels lift off the Roor, slide a folded blanket beneath them so that you can press the inner heels down. Release your tailbone toward the floor and stretch your arms forward between your knees. Place your hands on a wall for suppOrt or, ifyou ean release deeply enough, reSt your hands on the Roor. Spreadyour inner hcels awayfromeach other, as ifyou were stretching the mat. This isometric action helps your inner thighs release in towlrd the side ribs. It willalsofacilitate the eng.1gement ofyour outer hips and thewideningof)'Our inner back thighS. W 'idening the area around the hamstring muscles releases them, which allows the pelvis to move more fr(.'(ly. Notice how the back museles also widen with this leg action_ Y ou'll usc this movementagain n Kurmasana. i Keep your heels anchored, loweryour head toward the floor, ami start to wrap your arms around your shins. If you feel a great deal of resisranee, you lIlay want to stay with your hands at the wall or on the floor in front of you. Ifyou release deeplyenough, you mayhave the spaee to elasp your ankles. Press your upper arms against your shins to spread the upper baek muscles asyou press the inner heels down to widen the lower baek. Release the shoulder blades away from your cars. Ground your heels firmly as you balance your weight e"enlyon your feet so that you do not sit down on the Roor. You may eventually release deeply

5tu,{y AJuyveda with


Master Teachers on our Mountaintop Campus
Nourish your mllld, body and spirit e within a rich environment of natur , community, Yoga and Ayurvedic wisdom where Ayurveda has been taught since 1978. learn about our 3-levels of training:

(;\"cn cars. Iftheseareas feci Tense, encour age them to soften. \Vhen the portals arc relaxed and the scnsory channels arc calm, you train your senses and mind to remain renceri...c and neutral rather than reac tive. And when you develop the ability to stay neutral in the face of difficulty, ),ou can assess your choices and respond to any situation with insight and conscious action rather than from emotional reac tivity. In literature and mythology, tor toises and turtles arc often depi<::ted as patient and even-tempered creatures who (Quid forget The 'Iortoisc and the Hare?Asyouwork through this challeng ingscquencc, try to emulate theirserenity and f ortitude. Y ou'll notice a resoundi g n benefit when you face difficult situations both on and offthe mat. BEFORE YOU BEGIN

Ayurvedic lifestyle Counselor

Ayurvedic Practitioner Master of Arts Ayurveda

Jan 27, 2012

Next Programs Begin

' 0 warm up and releasc the h 1 ips, th ighs,


and backbodyforthc f ollowingsequcnce, take 8 to
rl

(Ask us about

Distance lea rning)

brcaths in Utbtasana (Chair

Visit us or cali today


Mo u ntMadonna lnstitute.o rg/yj 408.846.4060

Posc), Garudasana (Eagle Posc), Una nasana (Standing Forward BcntO, Adho Mukha Svanasana (Downward-Facing Dog Pose), and Unhita Parsvakonasana (Extended Side Angle Pose), takingasym metrical poses on both sides before mov ing on to the next pose.

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enough that you can wrap your arms A the weight ofyour pelvis brings you s deeper into Mabsana, )'ou1I fccl a beautiful around your leg and clasp your hands be s hind your sacrum. like agarland adorning
S E P T E IoI B E R 2011

.-

90"

the body. This requires very supple hips, loose shoulders. and flexible back mus des. (All the poStures in this sequence encourage flexibility in these joints.) But ifyou find yourselfoverreaching into the bind, consider holding your ankes in the l 5implervariation. Wherever you arc in the pose. main tain a feeling ofsoftness in your sensory organs and a quiet, refleet;"e (IUality to your mind. T ake it 510100 Listen with your : muscles and feel how the smallest action can affect the entire body. Even as your hips grip, relax your inner groins toward the Roor so that your pelvis can release. Look for the sweet spot where you arc able to maintain a soft breath. Can you maintain a neutral mind and acceptyouruni{luc abilities, independent of how others might practice the pose? Malasana can be intense. Start by holding for a Illinute or less. Then, release your buttocks 0010 the Roor and extend your legs forward into Dandasana (StaffPosc). Ifyou're sitting on the backs of your sit t ing bones and your lower back is round ing. sit up on f olded blankets tobringyour pelvis into a neutral position.
MAAI CHYASANA I

Marichyasana I also develops Rexibilil)' in your hips and back museles, and in addition. stretches your halllstrings. It's more active than Malasana, off ering the opportunity to work under slightly more challenging circumstances. Similar to a petulant puppy in training,your hips and your senses will learn to yield with prac tice, time, and perseverance. From Dandasana, bend the right knee in toward yourehcst and place your fOOl flat on the floor, close to the perineum. Press the middleseamofthe left leg, from the hip to the heel. down toward the floor. Ttle right sining bone will lift slightly. On an inhalation, cxtend your arms O\'erhcad toclongateyourspineand stretch out the
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torso. Then, on an exhalation, lengthen your toT$O forward over the !cft leg. As you lengthen forward, release the right legslighdy away (rom the torso and
turn the right side ofthe abdomen toward

the left legso that both sides of the lower belly can lengthen freely. Notice how your back, h ips, and left leg respond. Hold the left foot with both hands. If this causes stra loop a belt around the left foot and in, hold on to the belt w both hands. ith Press the inner edge of the right heel down to bring tht right thi h back along g side the torso. Lengthen your torso over the left leg and roll your r ight shoulder in and down toward the floor. Release your right hand from the belt or the left foot and sweep your right arm dose to the floor and around the right shin. Then, reach your left arm behind you and hold the let wristw;th the right hand. f (Alternativcly,you can elasp the belt with both hands.) Roll the inner arms toward the outer arms into extt'rnal rotation, and then draw your shouMers back. Stretch youranns behindyou as you n::ach forward with the chest. Lift the bottom of your sternum towardyourehin to lengthen the front ofyour torso. Hold for one to two minutes as you extend both sides of the waist evenly, rolling the right side of the navel toward the left and then forward. Press the right arm against the right leg as you did in J\hlasana, and use your breath to help you gauge the length ofyour wa ist. On an inhalation, lift your chest off the waist. On a deep exhalation, connect more directly to the base of your abdomen. Release to Dandasana before taking the seeond side.

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your f eet together asyou bend yourknees, rcleasingyour legs out to the side. Ifyour knees are much higher than your hips, sit up on the support offolded blankets. T ouch the outer edges of the feet to gether and open the nner edges toward i your face, as ifyou were rcading a book. This preparatory phase encourages ex ternal rotation in the hip sockets and a rcleasein the innergroins. Keep the entire spine of the book-the outer edge of {he feet-intact, especially the outer heels, and work the soles of the feet co face the ceiing. As you spread the sk on the soles l in ofthe feetopen, simultaneously lengthen from the inner groin coward your inner knee. Then, maintain the length of the inner thighs and slowly press the soles of the feet back co coueh each other, as ifthe soles were sayingllllmllJle. Interhlce your hands around your f eet. Stra ighten yourarms and liftthe torso up against the pull of the arms to lengthen your abdomen and the full length ofyour spine. Press the thighs and shins down toward the Aoor as you begi to bend for n ward. Go slowly, and as you move, watch to sec if you have space to fold deeper or if you feci stuck. Sometimes, when you arc faced with resistance. a momem of consdou$ breathi gwill [et you sec dearly n whether it's w iser to move in deeper or to back offinsteaJ. Place your f orearms on your thighs and sHde the elbows slightly toward the knees to lengthen the inner thighs and release the groins. Release the outer thighs toward the Aoor. [fyou feel that spacecontinues CO open for you to move deeper into the pose, keep releasing into the forward fold. Y u can rest your head o on a block, oryou lIlay even rest the fore head, the nose, and perhaps eventually the chin on the Aoor. Wherevcr you arc in the pose, stay for at least a minute as you anchor the sit ting bones onto the Aoor. The grounded siuing bones give you a firm base from which to extend the bottom ribs up and off the diaphragm to help you breathe more frecly. Rcleaseyour shoulderb[ades Y ou'll get a deep stretch in your ham strings and lower back as Upavistha Konasana brings you one step closer to Kurmasana. From Oandasana, spread your legs so that they form a w ide angle. Usc this preparatory phase to ensure a solid base from which you can hinge yourtorso forward. Press the entire back seam of each leg, from the sitting bones through the heels, I1rmly into the Roar. Iron both legsdown, as iftheywere heavy logs sinking into the earth. If you're very flexib[e, you'll want to contain your Rex ibility and instead work on developing control and strength n the i outer hips. From the outer knee, draw the outer thigh in toward the hip and lengthen the inner shin [Oward the inner heel.Theouterh should I1rm in [Oward ips the buuocks [0 stabilize the pelvis. A void collapsing on the inner groins. Rather, support the base ofyour pelvi by lifting s the pubic bone ;lnd lower belly up toward the navel as you pin the outer hips in. If you arc less flexible, you may feel yourselfbeing pulled onto the back ofthe Sitting bones and the outer edge of the legs. If thal's happening, sit up on folded blankets to elevate your hips. \"Q'iden the inner back thighs [Oward the outer thighs as you did in Malasana to help release the sitting bones away from each other. Draw the sacrum in toward the pubic bone and sit tall as you lengthen your spine. On an inhalation, lift the front of the torso up as you anchor the outer edge of your buttocks down. On an exhalation, start to fold forward toward the floor. Hold for one to lhree minutes, moving, watching, and then respondingappropri ate]y, either coming in deeper or lifting the torso to back 0([ Ifyou f eel restric tion in the legs or lower back, support your abdomenwitha bolster. [fyourbody continues to release into the forward fold,
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clasp your big toes. T ouch Ihe head and maybe ellen the chin to the floor as the torso lengthens forward. T come out of the pose, pressyourlegs o firmly down and place your hands under neath your shoulders. Use the strength ofyour arms to lift your torso; then slide your hands beneath your inner knees, using your hands to bend the knees, and bring your legs tOgether into Dandasana. If you find a lot of resistance to folding forward deeply in Upallistha Konasana, you may wam to eominue to practice the first four poses of this sequence and rellisit Kurmasana when your back. h ips, and hamslrings arc f ecling more rt'{;Cpti e ll to the deep forward bend. straight up. Stretch your legs out from your hips and widen your arms so Ihat your limbs help ro spread the back mus cles and lengthen your front body. Usc an inhalation to lengthen your sternum and chin forward. Usc an exhalation to slide the heels along the Roor. ' auch the l forehead, and perhaps somedayyour chin and cheSI, onto Ihe floor. Ifyou feel stuck in this contained phase ofthe pose, soften the edges around your breath, your jaw, and ellen your Cl<peeta tions about how things should be. \Xlhat you perceille as astuck place can be trans formed by welcomi g a shift ofattcmion. n Like turning on a switch. releasing the tension in the sensory organs will quiet your mind, and you'lI be beller able ro considcrwhcre, or cven whether, to move deeper into the pose. Breathe softly, rela:, your face, and practice patience. T ake a

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emerge, sit (Iuiedy in Oandasana. Take Bharadvajasana I (Bharadvaja's T wist I) twice as a release for any residual tension in your back. Fi ish )'our practice by tak n ing Halasana (Plow Pose), Salamba Sar Ilangasana (Supported Shoulderstand). and Salamba Sew Bandha Sarllangasana (Supported Bridge Pose) on a block. As you learn
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-.v...._......

and release your shoulders toward the floor and away from your ears. Ifyou sense thatyou'rc starting topush n order to mOlle deeper, pause and check i the sensations around your eyes, mouth, cars, nose, hips, and back. Work with softening around these areas and take an honest assessment ofwhetheryou should mOlle deeper or not. You may decide to Slay right where you are, or perhaps e,'en back out of the pose.

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s e l f d i scoverv

b y Rod S t r y k e r

sou l 's desire

U n(O'/JeryourfNr ona/ I itguide )'ou to bliII.

blueprintf r hu pi"ess a"dlet o p

Happiness. W all scek it. There is e


no more basic or unh"Crsal drive than the desire to be happy. It is inherent, something""Care compelled to want by vinue of who and what we arc. E,erything that human beings ha,e accomplished and aspired to, our e'ery endeavor. has been and always will be rooted in the impulse to sar isty our longing for happiness. W e desire love, pleasure. beaut)' friend ship, accomplishment, wisdom, and power. Each of us longs for an

abiding sense of purpose and


meaning, peace, health. and security. At some level. we also aspire to free dom, to a greater capacity to shape our destiny, and to a connection with something greater than ourselves, which somccall Source, Sdf, or God.

Asthe IJth-centurypoct Rumi 0b , served: ;The wings ofhumankind is its aspiration. Aspiration was
responsible for the creation of language, society, culture, science, architecture, the world's spiritual traditions, and even walking on the moon. Everythingthat humanity hasacromplishedisthe legacy of its enduringclcsire for fulfillment. The yoga tradition pll)\'ides one ofhumankinds most effect,,'e systems forachicving happiness in every aspect oflife. In the same way that the physical practice ofyoga so effectively benefits your body and mind, the larger science ofyoga is Similarly powerful in unlocking the vast potential ofyour body. mind, and spirit to help )'Ou achieve your best life imaginable. Yoga's supreme objective is
. o.

t o awaken a n exalted state of spiritual realiza tion, )"Ct the tradition also recognizes that this state docs nOt exist in isolation from the world and ,,'Orldly matters. Thus, the science ofyoga teaches you how to live and how to shape your lifewith a commandingscnsc ofpurpose, capac

ity, and meaning. In short, yoga has less to do


w what you can do with your body orwith the ith ability to still )'our mind than it has to do w ith the happiness that unfolds from rcalizingyour full potential.There maybe: no more important
HPTUUUI 2011

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self-di covelY
$tep toach ieving ultimate fulfillment than accepting what the Vedas teach us about desires- that some desires are inspired byyoursoul.
THE FOUR DESIRES

According to the Vedic tradition, the four desires arc inherent aspects ofyour soul, or essence. Y our soul uses them to fulfill its unique potentiaL Learning to honor the fourdesires allowsyOIl to thrive at every level and leads you to a complete and balanced life. It's important to under stand that, from the viewpoin! of the V edas, all fourkinds of desires, includi g n desires f ormaterial prosperity; ifpursued mindfully, can be spiritual because they can pave the way for your soul to express itselfon Earth. Of course, not all desires lead (Q happiness. Desires can and do result in pain and frustration. However, according to the ancient trad ition, attach ment to desire, not desire itself, is the underlying cause ofpractkall)' all of our pain and suffering. The tradition also speaks atgreat length about the necessity ofunderstandingyour life's deeper purpose, because true hap piness is dependen! on your fulfilling it. Indeed. it is myobscrvation that the faiure l to develop a clear understand ing of their life's purpose is the reason many people

arc unable to achieve and sustai the hap n pi ess that the); (leep in thcirhearts, seck. n The challenge we all face is to learn how to take into account [he full measure of who wc arc and use the positivc force of all four ofour soul's desires to lead us to our best life.
THE POWER OF INTENTION

Accordingto the V edas, your soul has four distinct desires, which arc collectively described in the tradition aspllrllshar tha, ;'for the purpose of the soul." The first of these four desires is dharma, the desire to become who you were meant to be. It is the longing to thrive and, in the process, to fulfill your unique purpose; it is the drive to fulfill your destiny. The second is arrha, the desire for the means (such as money, security, health) to help you fulfill your dharma. The th desi e ird r is kama, the longing for pleasure in any and all forms. The fourth is IIIQksha, the desire for spiritual realization and ulti mate freedom; it is the intrinsic desire to be free from the burdens ofthe world, even as you participate fully in it, and to experience a state beyond the reach ofthe other three desires.

The place to start harnessi g your power n to determine your destiny, to achieve any intention as well as lasting fulfillment, is your own mind. According to the V edic tradition, the most profound waytoa ect ff the course ofyourlife is by harnessing the powerofresolution or intention, wh in ich Sanskrit is calledsankal pa. Sankalpa is the compound oftv.'o $;ln skrit words;kal pa,which means "a wayof proceeding" or, more revealingly, "the rule to be observed abo,'c or beforc anyothcr rule," andJan,which refers toaconcept or idea formed in thc heart. Thus, sanka/pa means detemlination orwill: an intention, a conviction, a vow, or most commonly, a rcsolution-one that reflects your highest

Teachers Include: Seane Corn GUrmukh Kaur Khalsa Gurushabd Singh Khalsa Rodney Yee Colleen $aidman Vee Gary Kraftsow Pandit Ra jmani Tgunait Sharon Gannon t David Ufe Beryl Bender Birch Hemalayaa Biff Mithoefer !<aline Alayna Kelly Jenn Brown Mark Whitwell Sue Jones Rod Stryker Sarah Powers Matthew Daniell Peter Sterios Carrie Owerko Sandra Anderson Shyamdas Manorama
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O M EBA
S E P T E Io4 B E R 2011

aspirations. In pra(tical rerms,a sankalpa is a declarative statement, resolution, or intention in whi(h you vow or (ommit (to yoursdf, your teacher, a pr kst, orcven God) to fulfill a specific goal. The ancient concept of sankalpa is pred icated on the principle that your mind has a measureless capacity to aff eet the quality and the eontent of your life, The ancient traditions-including V eda, 'I:mtra, and yoga-venerated the mind and appealed to the Divine for the mind to be filled with Mauspicious thoughts," because they saw the mind as the chief architccr ofour lives. In other words, they viewed your

the average Amer ican makes 1.8 resolu tions per year. \Ve create intentions to los<: weight, find a more rcwardingcareer, get organied, or attraCt th( ideal partner. \Ve resolve to change our diet, be more disciplined, work harder, work less hard, spend more time in nature or with our f amilies, enrich ourspiritual life, stop smoking, be a greater force for good in the world, or do

is that voe too often focus on fulfi11ingour desires without g iving much thought to howour desiress<:rve thegreater meani g n and purpose ofour lives. Another reason, from the perspective of(heTantTie tradi tion, is that there is a science to manifest ing intention, and ifyou don't apply it, you will likely end up as part ofthe 80 percent who don't see their resolutions fulfilled. A sankalpa, by definition, foc;uscs your mental and energetic resources and, in the process, the forces of nature, toward a specific end. I've worked with people who have successfully applied sankalpa to achieve everything from healing a ife-threatening illness to enriching their l spiritual 1ife or finding their dream job. Nowcomes the critical question: How do you identify the specific desire that would best s<:rve actualizingyour poten tial? Morespeeifieally, what-ifyou could achieve it in the next 6 to 18 Olonthswould enrich you and, in the process, contribute to fulfilling the meaning and purpose of your life? At first glance, the answer might seem obvious. If you're

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This column

Is

any one of countless other things we aspire to aecornpJish. However, it's critical to note that research shows that at least 80 percent of us do not achieve our resoIUlions. Despite all that you may havc heard or read in praise ofthe limitless power

adapted from Rod Stryker's latest book, The 'our Desires: Creatinqa Ufe

of Purpose, Hap'
plness, Prosper-

....... .............. "..

Ity. andF"reedom.

mind as the ruler ofyour fate. "The mind is everything. What you think, you be come, sa the Buddha. id
\Ve arc all familiar with the concept

of intention, this statistic means that fewer than one in five ofus achieve what
we

set out 10 ach ieve.

\'<1hat explains this failure to fulfill our resolutions? One very important reason

ofintention or resolution. [t is said rhat

1.811.486.]769

Y O C; "' J O U " N "' L . C O

101

e l f d iscovery
financially strapped, wouldn't you just crcatl' a sankalpa to make more money at your current joh, find 11 beuer-paying one, or win the lonery-in other words, a sankalpa that focuses on achieving a desire in the realm of artha (finances and material security)? Not necessarily. \'(Ihcn it comes to desires, the obvious answer isn't always the right one. That's because until you learn to do otherwise, the obvious answer almost always comes from your intellect, and your intellect isn't completely capablc of k nowing which intcmion will best scrve you. Y our saul, ho....'Cver, has a way of always know . ing what you need to serve your higher purposc and, at the same time, what your next best step should be in order toexpc rience the lasting happinessyouseek. The point is,we all know; more or less,whatwe want; we don't always knowwhat we need.

CHOOSING YOUR RIGHT DESIRE


One ofmy students, Victoria, was in her mid-50s when she was told she would nClleragain walk without thc a ofacanc id or crutches. A few days earlier, she had been hit by a car, which broke her hip and several ribs, and crushed the bones in one ofherlegs. Victoria had, in the past, worked with the process ofThe Four Desires and ful filled several sanblpas, incJudingsuccess fullyereatingand nav igating a challenging

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career transition. Her intention now was to usc her power of resolve to help her sclfheal. Unwilling to accept the doctor's prognosis, she assumed, quite logically, that her sankaJpashould focus onartha which entails health and well-being. Her goal was to learn to walk comfort ably ag.1in, resume playing golf, and even dance. In combinat.ion w her sankalpa, ith

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inquire within
............... , This meditation will help you listen to your soul as it points you In the direction of your true desire.
CLOSE YOUR EVES. Become aware
01 your body Srint;! your attention . to your breath. Become aware of your eliortltoss breathlnq for one to two minutes, until you feel slill. Now, brlnQ your attention to your forehead in the space between your eyebrows. As you hold your atten tion thlm!, become aware of your body brealhlnQ. Rela. Don't force or Iry to shape your breath. Allow your awareness to connect your breath to the pOint between your eyebrows. When you notice the body breatlling in, your aware ness movl'S from the polnl betwel!n your eyebrows to the midbrain, a point rOUQhl.,. betWeen your tem ples that Is sometimes called the third eye. When you notice your body breathing out, sl!nsl! your awarl!nl!ss moving from that point back to the point between your eyebrows. Continue to feel your awarenl!SS move from one point to another on the movement of your breath. As you breathe In, aware ness moves from thl! point between the eYl!brows to the midbrain. As you breathe out, awareness moves from the midbrain to thl! point between the eyebrows. As your mind settles, ful the practice bl!coming morl! I!ffort less; leel a growing sense 01 calm. When you eperlence this. become aware 01 presence slowly unfolding In the midbrain. ContlnUI! to watch, feel, and listen. Once you I!nter Into a rhythm of dl!l!p pl!ace and effortil!ssness, begin to sense that your awareness. at the point bl!tween your eye brows, moves In and out on Its own, Indl!pl!ndl!nt 01 the breath. EVl!ntu' ally, stop thinking about the breath and just be aware of a kind 01 ef fortless pulse moving In and out 01 the third-eye center Graduatly . leel a sense of bliss unloldlng, your wholl! being 1I00dl!d with a bound' less sl!nse 01 contentml!nt and joy. Don't try. Just be aware and, at the same time. completely relaxl!d. Contentment will continue to unfold the more completely you let your' self go Into effortlessness. Now, become aware that the soull:e of this contentml!nt and joy you arl! eKpl!rlenclng Is actually you. Continue letting go until you leel that you are the source of joy and bliss. In the IInal stage of this practice, you are completely absorbed Into a state of joy and bliss, such that you no longer epI! rlence being separate from the universe 01 which you are a part. Eventually, you npl!rience being bliss itself-unbounded, you are the bliss that the ancient teachings tell us Is the nature of all things. Now, established In this state, tune In to your "wisdom center" the place of knowlngness within you. For many people, It's In the gut. For others, It may be In thl! heart or thlrd'eye center The Important . thing Is to just settle and tune In to a feellnq 01 knowlngness and cer tainty within you. Resting In a deep state of contentment, experience the pari 01 you that knows I!xactly what you need and What you don', need. feel connected to the Inner core of truth that Is always ready and fully capable of guiding you to your best Ille. Continue to rest In contentml!nl as you pose the fOllOwing question to your higher Self. Calmly ask: "Which one of the lour desires, If It wl!re to be fulfilled In the next 6 to 18 months, would best servl! my highest purpose, or dharma?" Allow your Inner voice to provide you with an answer that pinpoints the particular desire that will best servl! your highest purpose. Don't let your rational mind take over this process; it must be organic and intuitive. The response from your soul will be decisive and Clear.

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to see something that until then she had been unwilling to admit, whkh was that her boyfr ien(1 of 14 years had long been distant and unsupportive; now that she re'llly needed him, he was more distant and less nurturing than ever. Despite being "lOgether with him, VielOria had fclt alone for a long time. She realized that she needed to heal her relationship with relationship. She rec ognized that she needed to focus hcr attention on the fulfillment of kama, the second desire, which relates 10 love, intimaC)\ and relationship. The more we spoke, the more obvious it seemed that ViclOria's first step to healing was less ahout her body and more about her heart. If she was going to walk again, she had to be strong enough to "walk away from a less-rhan-nurturing relationship. 1 helped her craft a new sankalpa. Her resolve would no longer be I am com pletely healed from physical njuries. Her i new resolve became;'1 f eel loved. I stand, walk, and dance happily on my own, sur rounded only by people who care for me. SEEK WITHIN So how do you know when you\"e chosen the correct focus foryour sankalpa? Con sider Matthew 6:3) from the Christian New"Iestament: MEnter the kingdom of Hea'"en and righteousness and all things shall be added on to thee. The Vedic scriptural source, Chandogya Upanishad, conveys the exact same pr inciple this way: From the moment she refocused her sankalpa and began to methodkally apply it, Victoria's physical healingacceleTatcd. Almost instantJ), she felt diff erent. She was now inspired and uplifted; most im portant, she was now prepared to face the physical challenge oflearning to walk again and stand completely on her own. Less than twOyears later, Victoria not only stands without a canc but walks, plays golf, and practiccs and tcaches yoga. Her former boyfriend is no longer part of her life. Victoria's story shows that when you collect your resolve, commit all of your resources, and direct them properly, you cancreatelasting and meaningful changc. His desires arc right desires, and h de is sires arc fulfilled.The terms "righteous ness and "right desires" point us back to the fact that the right desires arc in line with our higher purpose. The Sanskrit term for such desi es iSJotyokolllno, wh r ich means "true desire.The will to act on such desires is called 10lYdJdllkol pd, or true resolve. How do you find your sat yakamna, your true desire?The answer is to ask )'our soul. Steeped in soul, you no longer have to try todiStinb 'llish thy"will from "my" will; soul is where universal will and individual desire merge. As Lord Krishna states in the Bhagavad Gita, "I am desire itself, if that desire is in har mony with the purpose oflife. Ifyou have little or no meditation ex perience, you might assume that the soul is accessible only to those few who have dedicated their lives to finding and expe riencing it. The good news is that this is not the case. One of the greatest yogic tens, the Y ogaV asishtha, puts it t is way: h "'This Selfis neither far nor ncar; it is not inaccessible nor is it in distant places: It

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is what in oneselfappears to be the expe rience of bliss and is therefore realized in oneself." In other words, anytime YOll experience profound happiness or bliss inyourlife, you arc actually exper iencing your soul. You may not know it, but the joy you 3fe feeling is coming from you. It is you. The key is to learn to be able to access it wheneveryou want.T"is iswhere the practke of meditation comes in. It'spossible foranyone, in asingle med itation session, toget at least aglimpse of stillness-and of a unique kind of con tentment, the contentment that is your soul's nature. T is is a critical point in h achieving both spiritual and material fulfillment since, according to V edic wis dom, we are each born with a blueprint to achieve a full and contented life. Y our soul holds that blueprint, and the higher aspects ofyour mind-specifically, your intuition-arc the means bywhieh you can read that blueprint and let it guide you to fulfill its master plm. Thus, by learning to apply the simple steps of meditation that I will lead you

through (lit the sidthar, '"Inqllire W!itbin, onpage I09) and b learni g to sce" those y n desires that areinspired by)"oursoul, your desires can become the means by which your shOff-term goals. in any of the f our categories ofdesire, becomeyourway of manifesting your soul's uverriding pur pose, or dharma.
THE PATH TO A FULFILLED LIFE

things. all experknces-even those that arechallenging or might at first appear to be obstacles in the path to aehievingyour desircs-areactually helpingto guide you. In the process, you'll develop faith. As you hecome more capable and powerful n the service ofa higher ideal,your resolu i tions will help you become a morc power

ful force for good in the world and enable


you to realize the ultimate promise of yoga, which the Srimad Bhagavatam, one ofIndia'smost revered tens, describes this way: '"t\ human being is born to dive deep into the stream oflife, find the h idden trea sure, and attain eternal fulfillment. Eternal fulfillment is both an art and a science. Whenyou learn toskillfullyapply the science, you become an artist. Y our heart's deepest desires lx"Come yourbrush strokes, and the life you were Illeant to share with the world becomes your fin ished canvas. + I()'ou cling to a eeruin thought with dynamic Willpower, it fi n ally assumes a tangible outward form,u said Parama

hansa Yogananda. '"When you arc able to


employyour will always for constructive purposes, you become the controller of your destiny." The vows YOll hold dear. when you are deeplycommitted to them, speak directly
w

the universe, eompcl

ling it to act on your behalf. \Vhen such conviction islinked wdharma, theaspira tion to become the best you can be, you will be led to a life of;oyous fulfillment and accomplishment. Strengthened and focused by your sankalpa, or resolution, you will eventually learn to see how all

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Overcoming Trauma

Qlaivalya, or permanent oneness").


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rs n

linc-by-linc study guide, he' ex s tracTed what he identifies as 51 key principles from the sacred text, creati g a sclr-help gu n idebook that enables readers to explore the foundations ofyoga philosophy and apply the teachings to their everyday lives. Bachman cncapsulateS each pTinciple in a single Sanskrit word and thcn unpacks the word in a bite-sizc essay tlmt ncludes a i down-to-earth explanation of the concept; three brief, sutralike thoughts or affirmations; and a handful ofexercises that help read ers Contemplate the essay's teach ingand use it in daily l ife. Bachman begins with a general illtroduction
to Patanjali"s brand ofyoga,

Hopper, PhD. North Allanlle Book5; northlltlllnticbookS,com

In the past decade, trauma expertS have begun to prescribe yoga as a complementary therapy for a range of trauma survivors- from Iraq affected by 911 I. natural disasters, and sexual abuse. \'(Ihy? l3c<:ause although talk therapy addresses the cogn itive and emotional as peels of trauma, it often doesn't treat the physiological dimension of trauma. Research suggesrs that ),oga can quiet the Ixxl}ls alarm sys tems, helping trauma surv;"ors feel calmerand more comfortable in both body and mind. I.n this timely book, David Emerson (ayoga teacher) and Eliza beth Hopper, PhD (a clinical psy chologist) outline the principles of trauma-sensitive yoga, an adap tive practice that Emerson and PTSD researcher Bessel van der Kolk developed while working with and Afghanisun veterans to people

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Sounds True; 50undstrue.com For many ccmurics, students and teachers alike have revered l'atan jali's Y oga Sutra as one ofyoga's most profound ph ilosophical t(,xts. But with morc than 100 English translaTions and commentaries on the market, Jowc rcally need anO[hcronc? Sanskrit scholar and yoga philosophy tcacher N icolai Bachman has cOllie up with a no\'c! idea: Instead ofwriting another

then

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at theT rauma CcnteratJustice Resoul"(:e Institule in Brookline, i\lassaehusens. They begin by explaining how trauma affects the body and mind, and then de scribe the delicate artofteachingyoga to trauma survivors. One chapter offers an illustratedyoga routine that survivors, for whom a group class may be too intense, can practice in the comfort oftheir own home. Another gives clinicians ideas for incorporating yoga techniques into talk therapy. The final chapter tellsyoga teach ers how to modify instructions, assists, and other potential triggers for trauma survivors, and explains how to help a stu dent managea crisis ifone comes up. This book is a prActical guide foranyone seek ing to heal from trauma-and for yoga teachers and clinicians trying to help them.
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modem devotional music. monize in an enchanted alchemy. I.ndian instruments such as the esraj, harmo nium, mridanga, and tabla cavan with the cello, clarinet, and piano to create a musical vibration both ancient and cur rent, and one thai knows no borders. The opening track, Prayers ofGratitude, is six minutes of sweet and humble suppli cation, while Bajarangi Hanuman and Shiva Vibrations entice the listener to join in thesacrcdsong. The Hare Krishna
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Y oga can help moms-to-be prepare their bodies and minds-not only for the rig ors of labor and childbirrh but also for the profound, challengingwork ofmoth erhood. In this DVD, prenatal yoga teacher and doula Sarah Longacre (who has helped thousands ofexpectant moms prepare for childbirth and motherhood) gu ides five fit pregnantwomen through a rigorous 6o-minute yoga routine, which includes a shorr med itation, mod il1ed Sun

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rOllti"urJfrompllgr 91
kirtan today, kirtan is a tradition that constantly reinvents itself, says \X1allis.

tanc:y stagingand the funky grooves that keeps people coming 1>'1ek for more, even if they can't quite rrie\l late what it is, People are unconsciously tapping into the vibration of the mantras, says recording artist Reema Datta, a claSSically tra ined Imlian American singer and yoga teacher who has released two mantra music CDs. "Once they get a direct experience of oneness from kirtan, they're like, 'Give me more of that!' Perhaps the positiveeffectcomes from the vibration, or from the content of the chants themselves. As lshwari, the lead singer of SRI Kirran, observes, " lot of A secular music is negative: It's about sad ness, heartache, and loss." Kinan, on the other hand, has a positive vibration. De Loryagrees: "Pcopledon't realize that pop music is full of mantras, but the mantras are things like 'I want to party all night' and 'I want to rockyour body.' Imagine if we were all walkingaround singing, 'I am divine love:

\'V'e are simplyw itnessinganother stage in


the evolution ofa sacred practice.

-heading west
Kirran began gaining popularity in the \'l7cst in the late 90S, when artists such as Krishna Das,Jai Unal, Wah!, and Dave Stringer-Americans who had discovered yoga and Indian chanting-began bring i g kirtan to US yoga studios. They sang n mantras and chanted the many names of Godwithsmall groups,justas Indian tem ple musicians have done for centuries, in the traditional call-and-response format. These / \meriean kinan wallahs taught their fans about the musical branch of bhakti yoga through direct experience. Over time, the crowds grew, the music evolved, and the musicians multiplied. Today, many American k irtans rend to look and feel more like pop concerts than spirirualgatherings. And the chants have t.Volved to include undercurrentS ofsoul, ' rnp, hi[)-hop, electtonica, rock'n' roll,and country. The distinctly American influ ence on traditional kirtan seems to be attracting crowds ofpeople who wouldnt typically find themselves hooked on yoga'ssacred ehants. Do they understand the meaningbehind it Maybe,maybe not. But regardless, musicians like)ai Unal, whowasnominatedf oraGrammyin lOo4 for his kirtan albumMondo Rllmd, believe that people can still experience kirtan's benefits just by chantingmantra together
as a commUlllty.

'

-mantra's melting pot


Kinan festivals and weeklongworkshops are also helping pop-influenced kinan gain traction. Last year, Hhakti Fest-a k irtan festival held inJoshua -Iree, Cali forni -drew 3.500 people, and as many a as ),000 people are expected to show up thisScptember. Dc Lorycalls Bhakti Fest the \'l700dstock ofthis b'CneTat ion, except this rime it's without the drugs,Vendors peddle ruffl.ed skirts, bell-bottom stretch pants, feather earrings. and vegetarian eats, while festival-gecrs chant together. loungingon blankets or beach chairs until the music compels them to jump to their feet and dance to the heat. Sometimes, the crowd morphs nto a rave, and the psy i chedelic main stage, with its neon tapes tries of Hindu deities, further enhances the groovy, pop-culturcvioc. Krishna Das says these large-scale f es tivals have their pros and cons. There's one section of people who will JUSt be there for the mating and the dating and, let's face it, the party. But there's also a
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"It gives people

joyful, easy way to

break down the walls around their hearts, says Unal, whose new album, !flgun

o f

H,"rtJ, sho""Cases a blend he calls reg gae kirtan. AII you have to do is create a beautiful melody and a really rockin' rhythm scction, and people start singing and dancing. Then the mantras, they get in there and do theirown work and allow our hearts to be opened to the spirit that is always around us and inside us.

In fact, many of the kirtan artists we

interviewed for this story expressed a beliefthat there is something beyond the

'" rhllll

group of people who arc coming for the but in Mobile, Alabama; Reno. Nevada; bhakti. the real devotional offering, and and Green Ba)"\Vi5oConsin, says Stringer. the entrance into a sacred space. As time goes on, there will I>c a shift. and more -going deeper people will feel a tleeper thing going on and move toward thal. New \'<'orltl Ofcourse, the ecle<:tie. di-'erse, and con Kirtan podcasl host Kiuic Stern, who stantlyevolvingsryles ofAmerican kinan has altended [1,00'0 Bhakti Fens, says she arc not without controversy. Leinbach i itional enjoys gathering with a Iribe of like says he occasionally runs nto trad irtan practitioners who think \X'cstern m inded people to "Sing, talk, laugh with k iali ing ition or each other, and be filled up with lo\'e. innovatorsarctriv z. the trad And lltlending a we<:kend kirtan festival lessening its spiritual impact. But I think is markedly differenl from attending a there's a huge amount ofpositive, hean [1,Oo'o-hour kirtan in a theater, she points opening, unifying music happening," he out. "It's hard to explain. but something says. ManyAmerican trailblazers agree. Somctimes trad ition gets froten and really positive is happening in the col ibil leerive consciousness when thousands rigid. h loses its flex il);"sa),sScanJohn ld of people chant mantras together for an son. whose Wi Lotus Band became the extended pcriod of time, "There is a really first kirtan group to pcrfoml at the New OrleansJatz Festi"al last year. Thcn 3 strong presence of spirit. Festivals like Ihakti Fest and E cstatic wave ofpioneers comes along and shakes ing Chant at Omega Institute in Rhinel>cck, it up, and someth new is created." Not New Y ork. have the atlded benefit of everything that emerges will stand the irtan. he bringing together diversc musicians who test of time or even qualify as k arc rarely in the same city at the same says, but he believes that yoga's sacred t ime, says Dave Stringer, an internation chants will benefit from \'<'estem innova A ally lOuring singer whose siKth album tion in the long run. a lot of musicians oomesoul inScptembcr, lknuse theyget an: passionateabout being bridge builders a chance to sil in on each other's sessions forkinan bysharing the power ofmall!ras and eollaboratc, "iI'S already starting to through genres that speak naturally 10 W'C"Stem ears.shifl some ofthe sounds, he says. \'<'hat'S the next step in America's k ir In the meantime, workshops and tra in ion? Russil1 Paul says, -People ings arc nurturing a new generalion of Ian revolut kinan artists. Chant lovers can attend a who are singing kinan should spcnd time kinan-eentric bhakti ),oga retreat with improving their pronunciation of the Krishna Das or Sikh sensation Snatam mantras. Some people say it docsnt mat ian ition is about Kaur, Other well-known wallahs lead ter, but Ind mantra trad wet:klong kirtan eamps, eol1e,.es, and the refinement of sacred sound. Ameri other immersions where students learn cans have spent so much time straighten how to play the harmonium, cymbals, or ing theirspincsand refining thcirpracticc: hand drums; pronounce mantras prop of asana that many of them arc on par erly; write their own chants; and guide with Indian halha yogis, Now it's time a group of people through a transforma to straighten the spine ofour mantras." Chanting is a powerful spiritual prae tive musical experience. The alumni of kirnn immersions-which take place rice, says Krishna Das, "It can look like slateside and in locations like the Baha rock 'n' roll and sound like rock'n' roll, but mas-include more than a doten emerg it isn't." If )'01.1 practice kirtan regularly. ing chant artistS, including California's with sincerity and opcn-heartedness, he Prajna Vieira, whose duct album with says, "every repetition of these mantras ill ill mantra musk producer Ben Leinbach w have an effect and w bring real fruits is eoming OUt this fall. Partly because of to your heart, sooner or larer." + thesc trainings, there arc kirtan bands i starting all o,'er the country--not JUSt Sh.s"""" &XIM s "" tiilllT'" 'bgaJournal, in the Northeast or on the \'<'est Coast ""dA""" D..bntVJi] iJ IIfrttl""u '/Crill"

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"Tapping into the bigger One tbat we are. after all, that's the gift ofyoga for me."
there's no sense of competiliOl'l. no pres sure to be perle<t, and very Uttle sense of beiftc;l che<ked out. I love ttle variety of ac;les. body types. and abilities around me. and even when we',. belnc;l challenc;led. the fiKt that we're ilil pushlnc;l tQQether with the sam. c;loals helps us spur each other on. Iv. told my teach.rthat I'd probably never push myself as far as she c;lets us to c;l0. It's a devotion that brlnc;lS me pride as well ill makinc;l me feel c;lreat after every class. HAS YOGA MAOE YOU A BEnER ARTIST?

Hooorlnc;l that more spiritual, Intuitive side Is lIS Important a part of Ihe c;l11t of YQQa as feellnqhealthier physically. Anythlnc;l that can h.lp you ta. lter care of yoursel, all parts of yourself-c;llves every asped 01 your life more aliveness and meanlnc;l. Th. WilY VOc;IiI brlnc;lS you to yourself cant but help an ilrtist tilP Inlo that deeper well. YOc;lil ilnd ilrt ilre ilctually wry similar The : challenc;l' of str.tchlnc;l yond your com lort zon 01 I.ilrnlnc;l to breathe and sur r.nd.f Into plilees that are painful or tlc;lhl. Is sometimes also what allows a profound artistic openlnc;l. Openlnc;l to our true Self, tapplnq Into the blc;lc;ltr One that we are, allN all, that's the c;llft of yOc;la for me. +

1"9 .IIK! II has on my mind lind nervous system. was t,lwd In tile OU'ker It,dl
achlleYlnq quiet. centerlnq on your true

tion, and yoq. pro"ldts , slmllilt P<lth to spirit, Ind conne<:llnq to Ihe earth and to , bl9Qer community_ Like II lot 01 us, I spend 100 much Ume In my heild, always trylnq to Cltch up wllh my list of wh.I's to do. With .11 tht Incrtills Inqly last ways of communlc.tlnQ and the prenure t fit more thlnQS In, I lind that o yoga, meditation, .nd pranayama breath In9 are e5nntl.1 to helpln", me .chleve more focus, balance, and peace. I love the fellowship I feel with my commu nity in class. lts one 01 the plaees where I can really leel part 01 the c;lroup. I love that

I think that havinc;l an anchor prltctlee

has helped me cope with filling my busl ness and home lives with my artistic life. As asanas prepare you for meditation. so practlcfng yoga and meditatlnc;l help you center Into yourself. That includes the deep well of creativity and fllpo!sslon inside us all. But lor an artlst, lt Is crudal.

Ditllf. A"J'f$M is 01 wriltr lit,ill! ill Sail I'nllf(is" II"Ii II (o"lri/lulillg.Jilor III Yog Journal. SIN umllt "Goillg ,,,sid "IINUIJOSJ ill,. bisbsuurit,pflJMfr lIN Mol, . iJJu, "

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she reminds her students that, no mat ter how dose to or far from thc ground the)' are, this final stage is really about the off ering. In fan, Roscnberg encour ages her studems to usc as many props as necessary (blocks under the hands and under the pelvis will often do the trick) so that they can safelylift the upperchest into a backbend without any strain on the lower back. \Vhen the pose is taught this way-that is, when you can feel its heaTl-opening aspects regardless of how low you go-you can literally make the pose a heartfelt offering to whateveryour imention is. From that uplifted place,you may sense a natural connection to your most nspired dreams and intentions. The i radiant,expansiveencrgy you cultivate in the pose is, metaphorically spcaking, thc same energy that enabled I-Ianuman to growg igantic and perform a superhuman feat in service to something that WlIS far greater than himself. \Vhen you arc in the pose, notice the eff or! andgraceyou arc capable of; notice the transformation and expansion that

occur in your body. heart. and mind whcn you devote yoursc1fto practice. Then ask yourself, " o what do you WlInt to devote T ou yourself, your life? Y are capable of so mueh effort, so much grace, so much expansion! As you offeryour effort to this Hanumanasana practice, you m ight con sider the ways in which you want to offer your efforts off the mat-to your family. yourcommunity, )'our dreams. T what do o you want to offer your dedicated effon and c)(pansi\'e heart in service? As Rosenberg says. "It doesn't matter where the final form of [he pose lies. It doesn't matterhow many blocksyou arc lifted on. What's really important is that you'vedecided to rake this journey. \Vher ever you arc in the pose, remember what you're in scrvicc of. Think of the pose as an emblem ofyour heart. +
8trllildtl/t Birllty i il Urti/it,/Allusaril 1g'" s 0 Ita(htrlivi"g i U,III1Wklll. wbtrt sht Itilds " i",m,..siOlls, lroi"i"gs. il"d rttrtillS. T Cd" ou rr" fi"d ",Orr ofb,r w i i g 011 b,ryoga hlog ill

outward in Hanumanasana. You Opcn to Grace and think about )'our intention, yourbigvision, Thcn )'OU pull inwardwith Muscular Encrgy and dedieatc yourself tothatvision, shc says, \Vith Inner and Outer Spiral, you get yourself in align ment with the actionyou want to create_ And then-you lcap!

expand and offer With your body, mind, and heart in align
ment, you radiate energy outward with a sense of expansion and freedom, This is Anusara Yoga's fifth pri ciple-Organic n Energy-and it is the perfect place from which to take the figurative and literal leap into Hanumanasana, In technical tcrms, Organic Energy is an outward cxtcnsion of cnergy from the corc to the periphery of your body th ink the OU{emlOSt planes ofyour body, including your fingers and your toes, It is thought to increase expansion. flex ibility, and freedom in the pose. \Vhen Rosenberg teaches this stagc ofthe pose,

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