1. REVITALIZE YOUR PRACTICE (AND YOUR LIFE)
JOU R NA L
HOW TO
UNWIND
BUILD
POWER
IN YOUR
CORE
AT NIGHT
& WAKE UP
REFRESHED
A BETTER WAY TO
STRETCH YOUR
HAMSTRINGS
HOW YOGA
HELPS IN A CRISIS
plus
8
POSES FOR A
HAPPY, HEALTHY
PREGNANCY
Nov 2013 / Display until Nov 26, 2013
YOGAJOURNAL.COM
2.
3.
4. contents
NOVEMBER 2013
on the cover
65 | Revitalize your practice
(and your life)
56 | Build power in your core
68 | How to unwind at night
& wake up refreshed
44 | A better way to stretch
your hamstrings
53 | How yoga helps in a crisis
74 | 8 poses for a happy,
healthy pregnancy
features
68 | DAY & NIGHT
India’s ancient system of medicine offers
simple practices you can do to balance
your energy and boost your health.
by Shannon Sexton
74 | BABY LOVE
Prenatal yoga can prepare your mind,
body, and spirit for motherhood.
cover credits
model: Jennifer Lane; stylist: Lyn Heineken;
hair/makeup: Erin Lee Smith/Aubri Balk Inc;
top: Prana; capris: Elisabetta Rogiani;
photography: David Martinez
TRINETTE REED AND CHRIS GRAMLY
by Jessica Berger Gross
6. contents
N ovem b er 20 1 3
44
35
yoga lifestyle
practice
17 | OM
44 | BASICS
Bringing your practice to life
Head-of-the-knee pose Learn
Practice courage on your mat; ease
to extend your spine while stretching
commuting stiffness; interview with
your back body in Janu Sirsasana.
Michael Franti; naturally sweet cranberry
by Nikki Costello
56 | MASTER CLASS
28 | BEAUTY
Shape shifter Let the ebb and flow
Squeaky clean Outfit a luxurious soak
of your breath help you find your way
in the tub with eco-friendly materials.
into this challenging forward bend.
35 | EATING WISELY
24
by Annie Carpenter
inspiration
Fearless feast Even for confident
65 | HOME PRACTICE
cooks, Thanksgiving dinner can be the
WITH CLAIRE MISSINGHAM
53 | LIVING YOGA
most anxiety-provoking meal of the
Free flow Shake things up with a
Ultimate practice Yoga promises to free us
year. Yoga can help. by Chrissy Carter
practice that lets you see your habits
from suffering—even the kind that comes from
in a whole new light.
life’s most difficult experiences.
82 | REVIEWS
by Kate Holcombe
New books, CDs, and DVDs, featuring
an interview with yogi and kirtan artist
100 | YOGA SCENE
Krishna Das; plus a guide to finding yoga
Grand stand A reader puts down roots on the
wisdom to live by at work, Rodney Yee’s
rim of the Grand Canyon. by Shannon Costello
new DVD, and mantra music by The
Hanumen and Wah!.
65
in every issue
10 | EDITOR’S LETTER
98 | LIVING WELL
14 | LETTERS
4 YO GAJ O U R N A L .CO M
94 | YOGA PAGES
12 | CONTRIBUTORS
99 | CLASSIFIEDS
NOVEMBER 2013
CLOCKWISE FROM TOP LEFT: DAVID MARTINEZ; SHERI GIBLIN; ERIC AUDRAS/GETTY IMAGES; MICHAEL WINOKUR
sauce recipe, and more.
7. Every Philip Stein watch contains wellbeing
technology to help bring order to your life.
philipstein.com
available at:
BLOOMINGDALE’S
BLOOMINGDALES.COM
8. JOIN US ONLINE
yogajournal.com
ASKED ON FACEBOOK
Q: What are
your kids’
favorite poses?
A:
My child loves poses we can do
together like double Down Dog and
Lizard on a Rock. He also loves any
inversion, and Warrior because he
feels like a Jedi!
Robbie Michelle Short
A:
My kids love the asana, but
their best bit is Savasana and relaxation at the end, to my surprise!
Pia Mydear
A:
All three of my kids do excel-
lent Wheel Poses, much better than
their old man. Michael Kennedy
the family that practices together
Kids take to yoga like ducks to water. Want to introduce the
practice to your brood? Learn how at yogajournal.com/family
A:
My 3-year-old does yoga with
me almost daily. She loves Tree
Pose and is getting better every
day. Her little sister even tries, too.
BACKSTAGE PASS
ON A ROLL
For a mash-up of articles,
inspiration, video, and
more, follow YJ’s Tumblr!
yogajournal.tumblr.com
6 YO GAJ O U R N A L .CO M
Check out the action behind the scenes as we put together this
issue of the magazine. instagram.com/yogajournal
FOLLOW US
NOVEMBER 2013
CLOCKWISE FROM TOP LEFT: DEBRA McCLINTON; JESSICA ABELSON (3); RORY EARNSHAW
Good stuff! Catherine Schmidt
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12. editor’s letter
Kelle Wals h
crowd-sharing
Practicing in a community can multiply
the joy—and benefits—of yoga.
IT’S A BIT OF A PARADOX:
Yoga is an individual practice
whose ultimate goal is intimacy with the Self. And yet,
many of us are drawn to seek
the company of others who
share our passion for the
practice. The feeling we get
from being part of a community, or kula, is an important
part of why many of us embrace yoga.
French yogis celebrate community in a practice for peace.
Events like Solstice
Times Square, a day of yoga attended by more than 8,000 people this year, bear
this out. So does the growth of yoga lifestyle clothing company Lolë’s series of
practice-for-peace events called White Yoga, in which participants come together
to do yoga, wearing white as a symbol of their intention to cultivate peace within
and carry it out into the world. I witnessed this firsthand when I attended the final
event of 2013 this September in Paris. The event, held at the Grand Palais des
Champs-Elysées, drew 4,000 Parisians—young and old, men and women, entire
families even—who came out for a practice led by Colleen Saidman Yee along with
well-known Canadian and French yoga instructors. Accompanied by the Opéra
de Paris string players, it was a beautiful and moving experience. As we chanted our
final “Oms,” goosebumps climbing up my arms, I had no doubt that the sense of
peace that filled the hall would indeed go with each of us when we left.
And when I asked my neighbors, in fragmented French, why they had come, the
answer was immediate: “Pour faire du yoga dans ce lieu avec tous ces gens bien sur!”
To do yoga here, with all of these people, of course.
we may be experiencing a time when the kind of deep satsang the sages referred
to—the wise company that we have historically associated only with enlightened
teachers—may be available in any group of practitioners who are willing to be true
to their intention to grow toward a truly awake, Self-less, or God-centered state.”
Community doesn’t get much better than that. ✤
Let us know where you find strength
in numbers at letters@yogajournal.com.
1 0 YO GAJ O U R N A L .CO M
NOVEMBER 2013
LOLËWOMEN/OMBELINE LEGENDRE
As Sally Kempton once wrote in Yoga Journal ’s Wisdom column, “I suspect that
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14. contributors
How do you shake things up
when you’re in a rut?
I look for ways to change
or challenge my perspective;
taking a new route to work,
trying a new yoga class, or
cooking something I’ve never
made before. Inversions help
too. They literally turn my
world upside-down.
New York City-based yoga teacher
CHRISSY CARTER wrote “Fearless
Renew your mind, body, & spirit
on a journey to true wellness.
Enjoy the Ranchʼs 3,000-acre
sanctuary for life-enhancing
health, superb cuisine, an
array of classes from our fitness
professionals (including 15 weekly
yoga classes), as well as top
visiting yoga teachers:
NOVEMBER 9-16
Veera Sanjana, M.S., M.S.W | Gentle Yoga
DECEMBER 21-28
Phyllis Pilgrim and Irene Borger
Yoga and Writing
DECEMBER 24-JANUARY 4
Leslie Kaminoff
An Introduction to Breath-Centered Yoga
Feast” (page 35).
We try to discover what we
feel passionate about and let
that guide us. We don’t limit
ourselves to only shooting
one thing; we love shooting a
range of subjects. Following
our passion this way keeps
us from getting stuck.
San Francisco Bay Area photographers
TRINETTE REED AND
CHRIS GRAMLY photographed
“Ayurveda Day and Night” (page 68).
JANUARY 18-25, 2014
Phyllis Pilgrim and Elana Rosenbaum
Yoga and Everyday Mindfulness
MARCH 1-8, 2014
Larry Payne
Prime of Life Yoga
VOTED “WORLD’S BEST DESTINATION SPA”
(Travel+Leisure magazine ReadersÕ Polls
2010, 2011 & 2013)
87 7-440-7 7 78
www.rancholapuer ta.com
I have an identical twin sister
who is a great yoga teacher!
When I’m feeling uninspired,
I just visit my sister Ann. Sometimes we practice in her home
studio. Sometimes I attend
one of her classes. Every time
I need a little yoga boost, she
gives me what I need.
JANE AUSTIN, the founder of Mama
Tree Prenatal Yoga School in San Francisco,
created the prenatal sequence on page 74.
1 2 YO GAJ O U R N A L .CO M
NOVEMBER 2013
FROM TOP: MELINA HAMMER; TRINETTE AND CHRIS; MARY AUSTIN
JANUARY 4-11, 2014
Stacy McCarthy |Yoga
15.
16. talk to us
AU G U ST 20 1 3
Thank you so much for welcoming me home with
“Passage to India” (August ’13). I had just come
back from my first trip to India and retrieved two
months of piled-up mail when I found the latest
copy of Yoga Journal. In the article, you point out
the importance of setting an intention for your
trip, but I say go without any intention or
expectation, especially if you are planning your
first pilgrimage there. Embrace every moment
and encounter with an open mind, and drop
any thoughts like, “It should be….” Thank you
for the inspiration and beautiful photos!
SAC H I A I DA , CA N M O R E , A L B E RTA
When I read “Movable Feast” ( June ’13),
I fell in love with the idea of practicing
yoga at a local farm and then eating fresh
food, but couldn’t find anything similar
near my Midwest home. So I contacted
my favorite outdoor yoga
instructor and a colleague’s
family who owns a strawberry farm, and we created
Yoga & Brunch at Berryville Farm on June 23. I prepared a light, nutritious
meal for everyone to enjoy
after their hour of healing
yoga. The participants fell
in love with the concept as
much as I had, so we are planning another
event at an apple orchard for the fall.
Thank you for the inspiration!
I am writing to thank you for including
male representation in your photos. I
teach yoga to kindergarteners. In June my
students created posters with pictures of
themselves in their favorite yoga poses.
They also included pictures of adult men
and women that I had cut
out from past issues of
Yoga Journal. It was exciting to hear the children
exclaim, “I’m going to do
this pose when I grow up!”
I think it’s important
that boys see pictures of
strong, healthy men doing
yoga, since yoga is perceived by some as a women’s activity. Thank you for helping me
show young children that yoga will help
them become healthy adults.
M A R I E C RYSTA L KU E N Y,
L E E A N N E S P O STO, H A M I LTO N , O N TA R I O
R AC I N E , W I S CO N S I N
M I C H A E L M AC LO C H L A I N N
I love Yoga Journal and have been reading it for many years. However, I was very
disappointed in your review of Kino MacGregor’s new book, where the reviewer
describes her as “short and compact” as
opposed to “long, lean yoga goddesses.”
Short and compact? Perhaps “petite and
strong” would have been more apt. I
expect more from you!
SY D N EY, AU ST R A L I A
E M M A L I N DA H L , STO C K H O L M , SW E D E N
I’ve been reading your magazine for years
and love it for its insights and wisdom. I
have found lately that the magazine has
become more feminine in look and content, and as a male yoga practitioner I feel
left out. Where have the male and genderneutral stories gone?
twitter.com
/yoga_journal
1 4 YO GAJ O U R N A L .CO M
facebook.com
/yogajournal
What do you think
about hot yoga?
Warm is hot enough for me!
CA N D I BA R BAG A L LO DAV I S, V I A
FAC E B O O K
Love it! Practice at least twice a
week in a hot yoga class. S H E R RY
R I C H MO N D P E E KS, V I A FAC E B O O K
I sweat enough in a regular yoga
class. C L A R I S SA BA N DA , V I A
FAC E B O O K
I really enjoy hot yoga. I just make
sure I drink water before, during,
and after. I like to sweat because I
think it helps detox. I think the heat
loosens up my body too. ST E V E
S H A R P E , V I A FAC E B O O K
adjective alert
gender balance
ALL STEAMED UP
letters@yoga
journal.com
It’s bull. In a real yoga class, you
warm-up your own body through
asana. B E N JA M I N B E E L E R, V I A
FAC E B O O K
The exercise instructions and advice presented in this
magazine are designed for people who are in good
health and physically fit. They are not intended to
substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal
disclaim any liability for loss or injury in connection
with the exercises shown or the instruction and advice
expressed herein.
NOVEMBER 2013
FROM TOP LEFT: ARTI AGARWAL/GETTY; JENAY MARTIN/ANJENAYA IMAGERY; JENNIFER MARTINÉ
inspired eating
19. om
bringing your practice to life
In the choice to let go of your
known way of being, the whole
world is revealed to your new eyes.”
Danna Faulds
I
JUKKA RAPO/GETTY IMAGES
From the poem “Allow,” published
in Go In and In: Poems from the Heart of Yoga
NOVEMBER 2013
YO GAJ O U R N A L .CO M 1 7
20. om
TAKE
THE
PLUNGE
Practice courage on your mat, the better to face risks in your life.
Our bravest moments are
often the times we feel terrified, painfully vulnerable, and
unsure of what might happen
next—and yet we act. There
is nothing particularly brave
about doing something
you’re not afraid of or that
has a known outcome. It’s
when you’re scared that you
need courage. It takes courage to allow yourself to be
vulnerable and exposed to
the unknown, to risk failure,
criticism, and rejection.
1 8 YO GAJ O U R N A L .CO M
Why go through that?
Because all that really matters in life requires courage.
Falling in love. Saying you are
sorry. Being with a grieving
friend. Sharing your art. Telling the truth.
There is no guaranteed
safe road to creativity or to
intimacy, no risk-free route to
integrity or to love. The only
way to get there is by the exposed path along the edge of
the cliff—where there is
always a risk of falling or fail-
ing, and where it is difficult
to defend yourself from
attack. The only way to take
that path is with courage.
And courage is not just the
purview of a lucky few (the
big, the strong, the rich, or
the young). It’s innate in all
of us. We are born vulnerable
and with the courage to remain so. But life teaches us
to protect ourselves from the
unknown, to avoid rejection
and failure. And so we forget
how to be brave.
New Zealand yoga teacher and
human rights activist Marianne
Elliott is the author of Zen
Under Fire, a memoir about her
life working as a United Nations
peacekeeper in Afghanistan.
NOVEMBER 2013
JESSIE JEAN/GETTY IMAGES
ESSAY
Fortunately, yoga can help
you remember. My practice
shows me where I’m tense
and then how to see past the
tension to the fear that often
lies behind it; yoga teaches
me to trust my breath and
my body enough to let go
of that protective tension.
Yoga reminds me how to
take risks, and to honestly
answer questions such as
“What am I really feeling?”
Yoga teaches me to stay
where I am, to draw strength
and courage from my breath,
my body, the ground beneath
my feet, and the people with
whom I practice. These are
the same tools we all need
to hold steady when life gets
scary. When I step up to
speak at a conference, for
example, I know that I have
tools—like breathing and
grounding through my feet—
that will help me speak honestly despite my fear.
The willingness to practice
at all is a form of bravery.
Practice courage in these
small ways on the mat and it
will be there for you when
you need it most.
22. om
STAYING
HUMAN
Yogi and musician Michael Franti is
championing a new cause: a foundation using the power of music to
uplift the terminally ill. He’s getting
the word out while on tour promoting
the eighth studio album from Michael
Franti and Spearhead, All People.
YJ What’s the connection between music
and doing good in the world?
MF The first time I performed in a prison,
I learned that those guys didn’t want to
hear songs about oppression. They wanted
music about missing their girlfriends; they
wanted to laugh and dance and clap. I had
the same experience in Iraq: People wanted
music to help them transcend the pain of
war. There’s a healing power in music that’s
greater than arguments for social change.
YJ Was music the birth of your social
consciousness?
MF When I first started making music, I
loved reggae. It’s music you can dance to
2 0 YO GAJ O U R N A L .CO M
Michael Franti, 47,
has been practicing
yoga since 2001.
that also talks about the human struggle.
Our school [the University of San Francisco] had investments in South Africa,
and a group of us wanted them to divest.
I started to write poems about that. Then
some friends and I started playing found
objects—junk in abandoned lots, metal, and
whatever was lying around—and reciting
poetry. As I grew, I learned of the power
of melody and how it can move emotions
across languages.
YJ Did yoga influence your new album,
All People?
MF Since I started my yoga practice in
2001, it’s influenced every aspect of my life,
especially my music. This record is a celebration of diversity. One of the things I’ve
learned through my yoga practice is to
quiet my judgmental mind and be open to
new experiences and people from different
cultures and different walks of life. All the
music on this record was listened to as I
was doing my morning yoga practice. Once
I would record a song, I would listen to it
as I practiced. I wanted to write songs that
were inspiring about life, and these songs
have been, I guess I could say, tried and
tested on my own yoga mat.
YJ What else has your yoga practice
taught you?
MF One of my favorite teachers is Sharon
Gannon from Jivamukti. In one of the first
classes I ever took, she asked, “How can
you tell how deep your yoga practice has
become?” People gave all kinds of answers,
suggesting really hard poses and being
able to hold them for a long time. But she
said, “No. The way you can tell is if you say
what you mean, and you mean what you
say.” That really hit me. And that’s what I
am trying to do—find the words and the
courage to say them. At the end of the day,
yoga is the teacher. If you do the practice,
you learn about yourself. P H I L I P A R M O U R
NOVEMBER 2013
LAUREN DUKOFF
YOGA JOURNAL Tell us about your new
foundation.
MICHAEL FRANTI It’s called Do It for the
Love (doitforthelove.org). It’s like a Make-aWish Foundation for music, where people
with serious and life-threatening illnesses
can write to us and ask to come to shows
by their favorite bands, anyone from Jack
Johnson to Metallica to—Michael Franti. We
work to get these music lovers to shows to
experience the real healing power of music.
24. om
UNWIND
YOUR COMMUTE
road warriors
Long hours in the driver’s seat take a toll,
whether you’re commuting to work or driving a taxi all day. That’s why Andrew Vollo
and Klee Walsh, a pair of New York City cabbies and yoga teachers, offer yoga classes for
taxi drivers. “Cab drivers sit all day and are
under so much stress,” explains Walsh, who
completed his 200-hour teacher training in
vinyasa yoga in 2010. “As part of my teaching training, I was encouraged
to donate yoga to a group that needed it. As a driver, I knew firsthand
how much cabbies could benefit.”
Walsh and Vollo teach a gentle flowing practice in their weekly, predominantly male, 60-minute Taxi Yoga class at LaGuardia Community
College. They eschew chanting and spirituality in favor of breathing and
stretching. “These guys are used to putting on a direction signal and
having something happen, so we emphasize results,” says Vollo. “Once
they try it, they can’t believe how much better they feel.”
To survive his own 12-hour shifts, Walsh practices Sama Vritti (equal
breath pranayama) in his taxi, which he
says is the antidote to road rage. “It
becomes a sitting meditation that keeps
me relaxed, aware, and rational,” he
says. J O E K I TA
Yoga classes
keep New York
City cab drivers
from getting
bent out of
shape.
SHOULDER CIRCLES Smoothly bring both
shoulders up toward the ears and then roll
them forward, down, and back. Inhale as you
roll shoulders up, and exhale as you roll them
down and back; then reverse direction.
SUPINE PELVIC TILTS Lie on your back,
knees bent and feet on your mat. Inhaling
slowly, tilt the hip points away from the ribs,
creating space between the low back and
floor. Exhale while tilting hip points toward
ribs, pressing your low back into the mat.
WRIST CIRCLES With a straight spine,
extend arms in front of you. Flex the wrists
to alternately point fingers up and down.
Then slowly rotate the wrists first clockwise,
then counterclockwise.
ALTERNATING LEG EXTENSIONS Lie on
your back, inhale, and hug the right knee to
the chest while extending the left leg on the
floor, curling the toes toward you. Exhale and
switch legs. Slowly alternate leg positions in
conjunction with the breath.
THAT’S A WRAP
Created by yoga teacher Laura Guccione, the Spinal Support cushion by
Yogawrap affixes to any car seat or
office chair. It subtly supports the spine,
giving you a gentle reminder to sit up
straight. “It’s designed to stimulate and
train the core muscles into proper alignment,” says Guccione, whose teaching
is influenced by Iyengar Yoga. $35,
yogawrap.com
2 2 YO GAJ O U R N A L .CO M
NOVEMBER 2013
ILLUSTRATION: GREG CLARKE; PHOTO: DAVID MARTINEZ
NEWS & TRENDS
Taxi Yoga teacher Klee Walsh offers
these simple moves to relieve driver’sseat stiffness.
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26. om
WELLNESS
acid test
If you suffer
from heartburn, adjusting
your yoga
practice can
bring relief.
If you’ve ever had butterflies
in your stomach before a big
presentation or important
test, you know what stress
can do to the digestive system. In fact, scientists in the
emerging field of neurogastroenterology—which studies
the connections between brain and gut—call the network
of neurons lining the gut the “second brain.” This helps
explain why restorative yoga postures, which relieve anxiety and calm body and mind, can be particularly helpful for
taming the symptoms of gastroesophageal reflux disease,
also known as GERD.
GERD happens when the sphincter at the bottom of the
esophagus doesn’t work as it should, allowing stomach
contents to leak up into the esophagus, causing irritation.
Yoga may help relieve the symptoms, which include the
burning sensation in the chest or throat known as heartburn or acid indigestion.
If you have heartburn, it’s a good idea to wait at least
two hours after a meal before practicing. Vigorous exercise and “crunching” actions can sometimes trigger symptoms in susceptible people; let yoga’s focus on balancing
relaxation with effort be your guide. If inversions aggravate your symptoms, substitute a restorative posture like
Viparita Karani (Legs-up-the-Wall Pose). And if lying flat
on the floor causes discomfort, elevating your head and
Try these postures to help ease heartburn.
SUPPORTED BOUND
ANGLE POSE
Use a block to prop a bolster
at a 45-degree angle. Sit in
front of the bolster and
recline back. Bring soles of
feet together and open knees
out to the sides. Support
thighs and knees. Relax arms
at your sides. Breathe comfortably for 5–10 minutes.
24 YO GAJ O U R N A L .CO M
LEFT-SIDE-LYING
RELAXATION POSE
Lying on the right side has
been shown to aggravate
heartburn, while Ayurveda
holds that lying on the left
side helps digestion. Lie
on your left side with knees
comfortably bent. Place
support under your head.
Breathe for 5–10 minutes.
SUPPORTED CHILD’S POSE
Stack two or three blankets
on a bolster. Kneel in front of
the bolster and open knees
about hip-width apart. Ease
the upper body down onto
the bolster, turning your
head to one side and relaxing
your arms. Breathe comfortably for 5–10 minutes; then
turn your head the other way.
EXTENDED EXHALATIONS
Sit tall, relax, and turn your
attention to your breath.
Mentally count the length of
your inhalations and exhalations, and try to make them
equal length. Next, make the
exhalation one or two counts
longer than the inhalation, or
up to twice as long.
NOVEMBER 2013
PHOTO: ERIC AUDRAS/GETTY IMAGES; ILLUSTRATIONS: DONNA GRETHEN
shoulders with folded blankets can help. CA R O L K R U CO F F
27.
28. om
spiced orange
cranberry sauce
Makes 6 servings
1 organic orange
1 cup water
12 ounces fresh
cranberries
5 Medjool dates,
pitted and diced
2 teaspoons fresh
minced ginger
1 Zest about half the orange
and reserve the zest. Cut
the ends off the orange, then
cut away the peel and outer
membrane of fruit in wide
strips. Holding the orange
over a bowl to catch the juice,
cut between the inner membranes and fruit to release
the segments into the bowl.
FOOD
SUPER BERRY
Put healthy cranberries
on your holiday menu,
without added sugar.
2 In a medium saucepan,
bring the water to a boil.
Add the orange segments
(including any juice), cranberries, dates, and ginger. Reduce
the heat and simmer 10 minutes, stirring frequently, until
sauce is thick. Stir in the
orange zest, and refrigerate
until ready to serve.
to fall’s naturally sweet fruits and vegetables to balance
per cup, cranberries’ role in heart and urinary tract
the tartness of cranberries in holiday dishes. “My cook-
health is well documented: New research suggests that
ing philosophy is to use whole, fresh, seasonal foods,
their juice may be as effective as probiotics for main-
prepared without a lot of ingredients,” she says. “So I
taining good digestive health. Another recent study
might sprinkle fresh cranberries over yams or delicata
shows that the tannins in cranberries may slow the
squash and bake them. Or combine them in a sauce with
absorption of carbohydrates, helping to regulate blood
apples, pears, or dates, which add sweetness.”
sugar. But the tart berries are often paired with a large
Lauberth’s date-sweetened cranberry sauce, above,
helping of refined sugar to temper their bite, making
has just the right balance of sweet and tart, with ginger
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and orange zest for added flavor. Be sure to use an
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NOVEMBER 2013
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36.
37. eating wisely
PHOTOS: SHERI GIBLIN; FOOD STYLIST: ERIN QUON
by Chrissy Car ter
fearless feast
Even for confident cooks,
Thanksgiving dinner can be the most anxietyprovoking meal of the year. Yoga can help.
IN MY DREAM, I’m sitting on my mat
awaiting instructions from a panel
of my yoga teachers. I’m at an Iyengar Yoga assessment, for which I’m
completely unprepared, and I am terrified. After what seems an eternity,
they deliver my task. I’m to carve
a Thanksgiving turkey right there
on my mat using the props in front
of me: a plastic fork and knife. You
might say I carry some anxiety about
cooking Thanksgiving dinner. »
38. ea t i ng w isely
the turkey wasn’t fully cooked, the side
dishes were cold, and I sat down at the
table feeling totally defeated. The pressure to replicate the magic of my childhood memories, combined with the fear
of failing, turns out to be the perfect
recipe for a really bad time.
FEAR OF FAILURE
maple-roasted
brussels sprouts
MAKES 6 TO 8 SERVINGS
2
1
∕4
1
∕4
2
1
1
∕2
pounds Brussels sprouts
cup balsamic vinegar
cup olive oil
tablespoons maple syrup
teaspoon salt
teaspoon pepper
1 Preheat oven to 400°F. Trim the ends
of the Brussels sprouts, and remove
any bruised outer leaves. Cut in half
lengthwise.
2 Place on a baking sheet, and mix well
with balsamic vinegar, olive oil, maple
syrup, salt, and pepper.
3 Spread out into a single layer, and
roast for 30 to 35 minutes, stirring once
or twice, until soft and caramelized.
3 6 YO GAJ O U R N A L .CO M
I can still smell my mother’s kitchen
on Thanksgiving morning. The fragrance
of her homemade pies mixed with the
aroma of the turkey roasting in the oven
created an air of anticipation that could
be felt throughout the house. My sister
and I would watch the Thanksgiving Day
parade on TV in our pajamas and would
periodically be called into the kitchen to
help my mother stir a pot or lick a bowl.
The whole day was spent waiting for the
moment we were called to the table. By
the time dinner was ready, we were practically giddy as we loaded our plates with
my mother’s delicious food in the most
anticipated meal of the year.
Now that the torch of cooking the family’s holiday dinner has passed to me, my
anticipation has morphed into a recurring
anxiety about living up to my memory of
all those Thanksgivings past. Last year,
Whether in the kitchen or on the mat,
fear is like a big bucket of ice dumped
on the spark of adventure. Fear leaves
us either too much in our own heads to
access our inherent creativity and intuition—or so paralyzed that we convince
ourselves we’re not even capable of trying. Fear seduces us into a place of complacency, inviting us to avoid what scares
us in favor of dwelling in the comfort of
our familiar beliefs. Fear prevents us from
making mistakes and gaining the kind of
wisdom that arises from taking risks.
Patanjali’s classic text, the Yoga Sutra,
offers several accessible tools to manage
our fears. Foremost among them are practice and detachment. Practice, as outlined
in Sutra 1.14, includes three aspects: We
must practice for a long time, without
break, and in all earnestness. This last one
means we have to believe what we’re practicing is actually possible.
Sutras 1.15 and 1.16 describe detachment, which essentially means that
we understand that our identity is not
dependent on our success or failure. This
knowledge leads to freedom and a very
real connection to the present moment.
Which brings me back to Thanksgiving dinner. Once I came to grips with
the fact that the truth of who I am does
not depend on my producing a flawless
meal, my anxiety lifted. Practicing—
continuously showing up in the face of
real or potential failure—is trusting that
the process is the goal. Ultimately, it’s the
intention behind my cooking, the effort
I’ve devoted to the meal, and the heart
I’ve poured into each dish that will make
the meal a success.
I’ve come to think that a botched attempt at cooking Thanksgiving dinner
may actually be another opportunity to
continued on page 42; recipes on next page
NOVEMBER 2013
39.
40. ea t i ng w isely
sweet potato–ginger soup
MAKES 6 TO 8 SERVINGS
3
1
2
1
large sweet potatoes or
yams (about 4 pounds)
2-inch piece fresh ginger
onions, roughly chopped
clove garlic, minced
2
3
1 1∕2
1
1
∕2
tablespoons olive oil
cups vegetable broth
cups water
teaspoon salt
teaspoon pepper
1 Peel sweet potatoes and cut into
1
∕2-inch cubes.
2 Juice 1 to 3 tablespoons of fresh
ginger (you can use a juicer, a grater,
or a garlic press). Set aside.
3 Sauté onions and garlic in olive oil
over medium heat until translucent,
about 10 minutes. Add sweet potatoes and cook, stirring frequently, for
another 10 to 15 minutes.
4 Add broth and water, and bring to a
boil. Reduce heat, cover, and simmer
for 30 minutes or until sweet potatoes are soft.
5 Purée with an immersion blender,
or transfer in small batches to a
blender and purée until smooth.
6 Add salt and pepper. Stir in 1 tablespoon ginger juice and taste. Add
more as desired.
3 8 YO GAJ O U R N A L .CO M
42. eati ng w ise ly
Go this
far, and
you can
actually
unplug.
homemade apple pie
Making pie crust is a great way to explore
the yogic concepts of practice and detachment. The dough needs to be just the right
temperature in order to be rolled out: When
it’s too cold it won’t budge; when it’s too
warm it gets sticky; when it’s been handled
too much it will contract slightly as you
roll. I like to have store-bought dough in
my refrigerator as a backup. Then I feel
invincible—just the attitude you need to
make a pie from scratch.
MAKES 8 TO 10 SERVINGS
FOR PIE CRUST
2 1∕2 cups all-purpose flour
1
teaspoon salt
1
teaspoon sugar
2
sticks (1 cup) unsalted cold butter,
cut in small cubes
1
∕4–1∕2 cup ice water
FOR APPLE FILLING
8
Gala or Golden Delicious apples,
peeled and sliced
2
tablespoons all-purpose flour
2
∕3 cup sugar
1
teaspoon cinnamon
1
∕2 teaspoon nutmeg
Pinch of salt
2
tablespoons unsalted butter,
cut into small cubes
FOR EGG WASH
1
egg
Splash of milk
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4 0 YO GAJ O U R N A L .CO M
Flour your work area and rolling pin.
6 Roll out one portion of dough, turning it as you go, until you have a circle 11
inches in diameter and 1∕4 inch thick. For
easy transfer into the pie dish, roll the
dough over the rolling pin, then unroll it
into the pie plate, fitting it gently. Roll out
the second portion into an 11-inch circle
and place onto baking sheet. Refrigerate
both while you make the apple filling.
7 Preheat oven to 425°F. Place apples in
a bowl. Add flour, sugar, cinnamon, nutmeg, and salt. Toss until the apples are
well coated.
8 Pour the apple mixture into the pie
dish. Scatter the butter over the apples.
Lay the circle of dough over the top, and
trim off any excess. Crimp the dough
together with your fingers so the pie
is tightly sealed. You can decorate the
edges using the prongs of a fork. Cut
4 slits in the top so steam can escape.
9 In a small bowl, beat egg and milk
together with a fork. Brush the top crust
evenly with the egg mixture, and place
the pie dish on a baking sheet to catch
any overflowing juices.
10 Bake for 20 to 25 minutes. Reduce
oven temperature to 375°F and bake for
another 30 to 35 minutes. The pie will be
golden brown. If the crust starts to burn,
you can lay a piece of foil over the top.
Remove from oven and place on a wire
rack to cool before serving.
All recipes courtesy of Chrissy Carter.
1 Place flour, salt, and sugar in a food
processor. Pulse until combined.
2 Add the butter to the food processor,
and pulse until the butter is the size of
peas. Do not overpulse.
3 With food processor running, add 1∕4 to
1
∕2 cup ice-cold water. Stop the processor
when the dough starts to pull together
but still appears floury. Do not overmix.
4 Divide the dough in half. Form each
half into a ball, then flatten out into a
disc with the palm of your hand. Wrap
each disc with plastic wrap. Refrigerate
for 20 minutes.
5 Butter the inside of a 9-inch pie dish,
and line a baking sheet with waxed paper.
NOVEMBER 2013
44. Tis Cold Season,
Catch...
eati ng w ise ly
continued from page 36
live your yoga. Some of the best memories
are born of the times when nothing goes
according to plan—when you’re forced
to surrender. It’s often in those moments
that you get to know your own resilience
and experience a true connection to the
moment. One year my apple pie fell apart,
and I had no backup plan and a table full
of guests awaiting dessert. I decided to
scoop out the apple filling and spoon it
over some vanilla ice cream. No one knew
the difference; in fact, it was a huge hit!
It’s often when things fall apart that you
realize just how much you limit yourself
with your own expectations. Opening
yourself up to life often results in experiencing something greater than you could
have imagined.
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point because there was no connection to
the approach. It’s the process of getting
into the pose, rather than the pose itself,
that reveals the nature of the asana. Cooking is the same: True appreciation of a dish
comes from a connection to the process
that made it.
Learn to let go of your expectation that
you need to whip up elaborate food just
because it’s Thanksgiving and this can
free you from the pitfalls of self-inflicted
suffering. It’s perfectly okay to opt out of
a challenging recipe if it doesn’t feel right.
I’ve learned over the years to ease up on
myself by swapping out difficult, timeconsuming recipes for simple, foolproof
ones, such as incredible, crispy roasted
Brussels sprouts with maple syrup and
balsamic vinegar (see page 36), which take
about five minutes to prepare before you
pop them in the oven.
Cooking, like yoga, is about connecting to yourself in the moment. Asana
instructions such as “stand equally on all
four corners of your feet” become useful
only when you can feel them in your own
body. Similarly, a recipe is only a guide-
Taking risks in the kitchen is about listening to the motivations that drive your
efforts. If I’m considering a challenging
recipe, such as an apple pie with pastry
made from scratch, and I can feel myself
getting excited about the process, I
go for it. I know that no matter how
It’s often when things fall
it turns out, it will have been worth
it because it was my commitment
apart that you realize just
to the adventure, not the result,
how much you limit yourself
that inspired me to be daring in the
with your own expectations.
first place. If, on the other hand, I
stare at the recipe with a sense of
dread or expectation, or if I’m hoping that the finished product will prove line. Great cooking happens when you
something to myself or to others, then listen to your gut, trust your instincts, and
I know that no matter how it turns out, make the recipe your own. Use the Sweet
Potato-Ginger Soup (see page 38) as a safe
I will not enjoy the fruits of my efforts.
Practice your yoga in the kitchen by place to experiment and decide for yourtuning into how you feel as you create self how much spice to add.
This year, I’m not nervous. I know that
your Thanksgiving menu. Anxiety, doubt,
and fear can all be felt in the body and are no matter how the meal turns out, the
signs that you need to reevaluate your people who matter most in my life will
approach. Focus your attention on the celebrate the love and effort I put into our
process of executing what you can man- shared experience. I know that what I’ll
remember most is the attitude I choose to
age to the best of your abilities.
In yoga class, when you can’t get into a bring to the kitchen and the wisdom I’ll
challenging pose, the practice is to focus gain from opening up and letting go. ✤
on what you can do and then to do it well.
Flailing toward an end result will get you Chrissy Carter is a yoga teacher and writer
nowhere, and if somehow you arrive in based in New York City. Learn more at
the pose by luck, you will have missed the chrissycarter.com.
NOVEMBER 2013
45.
46. by Ni k ki Coste llo
basics
head-of-the-knee pose
janu sirsasana |
janu = knee; sirsa = head; asana = posture
▼
“I’M SO INFLEXIBLE I can barely touch my toes.” As a yoga teacher,
I hear this again and again. I’ve even seen people spontaneously
bend over to reach for their feet to demonstrate their tightness.
I try to explain that you don’t have to be flexible when you start
practicing yoga: The act of doing yoga helps you build the flexibility
and strength you need. Even if you can easily get your hands to your
toes in forward-bending poses, that’s not necessarily a good measure
of your overall flexibility. What really matters are the actions you
take to get them there.
If you focus on going deeply into a forward bend, such as the
seated forward bend Janu Sirsasana (Head-of-the-Knee Pose), and
your hamstrings and glutes are tight, you’ll bend from the spine: The
tailbone will tuck under, the upper back will round, and the backs of
the knees will pop off the floor. In this case, even though you might
still be able to reach your toes, you’d be missing the true benefit of
the pose. The goal of a forward bend is not, in fact, to “bend” but
instead to fully extend and lengthen your spine while stretching the
back of your body—your hamstrings, gluteal muscles, and spinal
a deeper stretch
After practicing Janu Sirsasana, a
one-legged forward bend, you’ll be
better prepared for a full, two-legged
stretch. Practice the pose several
times on each side, and then stretch
both legs out and join them in Dandasana (Staff Pose). Reach for both
feet and see if you are able to bend
forward more easily in Paschimottanasana (Seated Forward Bend).
• For detailed instructions on more
poses, go to yogajournal.com/poses.
watch
Fine-tune your practice of
Janu Sirsasana with an
online video. Find it at
yogajournal.com/livemag.
4 4 YO GAJ O U R N A L .CO M
NOVEMBER 2013
48. basi cs
muscles—to the extent that’s appropriate for you. Although you don’t want to
bend your spine in Janu Sirsasana, there
are three joints you do want to bend in
the pose: the hips, the knee of the bent
leg, and the elbows. Learning to bend in
all the right places allows you to create
length and extension in the spine.
Bending at the hip joints is crucial in
any forward bend. It allows the torso to
extend forward while the spinal muscles
stay relaxed. If your hamstrings and glutes
are tight and you feel your tailbone tucking under, sit up on a folded blanket or
two. Feel as though you are sitting directly
on top of your sitting bones and that your
pelvis is tilting forward.
Having one knee bent in Janu Sirsasana
makes it different from other seated forward bends. The action of bending one
leg helps alleviate the pull of tight hamstrings and gluteal muscles on that side of
your body. The added mobility allows you
to extend the abdomen farther forward.
The final bend in the pose is at the elbows. When you clasp your foot (or a
strap) and bend your elbows, the pull of
the arms helps lift the chest upward,
which lengthens the upper spine. And
gently pulling the shoulders back helps
maintain this extension.
Practicing the variations taught here
will help you find extension in your spine.
In the first variation (see Step 1), focus on
balancing your weight evenly on both sitting bones and on stretching your arms
upward. Lengthen the sides of the waist
equally to lift the spine and tone the abdomen. In the second variation (see Step 2),
focus on bending at the hips as you lean
forward and hold your foot. Firm your
arms to lift your chest and extend it forward as you press the back of your legs to
the floor. In the final variation (see Final
Pose), lengthen your spine completely
from the bottom to the top. Bending your
elbows out to the sides allows the chest to
further expand and frees the upper spine
to move inward toward the heart.
4 6 YO GAJ O U R N A L .CO M
Reach your
arms tall and
press down
through your
sitting bones.
stretch the sides
and lift the spine
SET IT UP
❉ Resting your hips on a blanket, sit
upright, and extend both legs forward.
❉ Bend the right knee, pressing the
heel into the inner right thigh, with
the toes touching the inner left thigh.
❉ Keep the left leg straight, resting
on the center of the calf with the toes
pointing up.
REFINE As you inhale, extend the
arms up. Bring the arms toward the
back of the ears, and then take a
deeper, fuller breath to extend the
arms completely and lift the torso.
Extending the spine and stretching the
back body in a seated forward bend can
have a calming effect. Practicing these
poses can improve digestion and soothe
the nervous system. You experience these
benefits by practicing a progressive series
of actions: stretching and releasing tension in the back of the body, bending at
the joints with skill and attention, and
Keep both sides of the pelvis in line
and distribute your weight evenly on
both sitting bones.
FINISH Lift the bent-leg side of the
torso with a little more effort and
attention to ensure that the torso
lengthens evenly and that your spine
is lifted. Create space in the abdomen
by pressing the thighs down as you
stretch the arms up. Move your shoulder blades in toward the spine and
your abdomen back and up under the
ribs. Maintain this position for a few
breaths to energize your spine.
lengthening the spine before folding forward. When you practice Janu Sirsasana
this way, not only will touching your toes
become easier, but you’ll be getting the
benefits of fully extending your spine and
expanding your chest.
Nikki Costello is a certified Iyengar Yoga
teacher living in New York City.
NOVEMBER 2013
PHOTOS: DAVID MARTINEZ; MODEL: JENNIFER LANE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: RACINE CHRISTENSEN; TOP: ALO; LEGGINGS: ELISABETTA ROGIANI; BLANKET: BAREFOOT YOGA CO.
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51. basics
ST E P 2
Keep lengthening, not
rounding, the spine.
extend forward to reach the foot
SET IT UP
❉ Resting your hips on a blanket, sit upright and extend
both legs forward.
❉ Bend the right knee, pressing the heel into the inner right
thigh, and letting the toes
touch the inner left thigh.
❉ Keep the left leg straight,
resting on the center of the
calf with the toes pointing up.
❉ Inhale and extend the arms
upward. Exhale, and reach
forward to hold the left foot
with both hands, or loop a
strap around the foot.
REFINE Pull strongly on the
foot, as you press it into your
hands or the strap to lift your
torso up. Straighten and fully
extend both your arms. Press
the entire back of your left
leg to the floor, from the upper
thigh to the back of the heel,
while also pressing the right
leg downward.
FINISH Lift from the waist
to the armpits to create equal
length on the sides of your
body. Move the back ribs in
toward the chest and lift the
chest even higher. Continue
pressing the outer right thigh
and knee down and turn from
the right side of the waist until
your entire torso is facing forward. Hold this variation for
several breaths to lengthen
the front of the spine and
make the back more concave.
elements of practice
In hatha yoga asanas, the back of the body is referred to as the west
(paschim in Sanskrit) and the front of the body as the east (purva).
Both sides are given equal importance and reflect balance and harmony in the body. The sun rises in the east, energizing our bodies
for the activity of the day, and sets in the west to prepare our bodies
for rest and sleep. When you practice forward-bending poses and
stretch the back of your body, you will discover that they can help
you relax, become quiet, and even sleep better.
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52. basics
F I N A L P OS E
janu sirsasana
SET IT UP
❉ Sit upright and extend both
legs forward.
❉ Bend the right knee, pressing
the heel into the inner right thigh,
and letting the toes touch the
inner left thigh.
❉ Keep the left leg straight, resting it on the center of the calf
with the toes pointing up.
❉ Inhale and extend the arms up.
❉ Exhale and reach forward to
hold the left foot with both hands
or loop a strap around the foot.
REFINE Press both legs down
as you lift the waist toward the
armpit. Use your inhalation to
draw the abdomen back and
up while you spread and lift the
come home
to yourself.
chest. Maintain the steady effort
of the legs and arms as you exhale and stay in the pose. Inhale
again and extend the front of your
body forward until the hips fold
more deeply. On your exhalation,
bend your elbows directly to the
sides and broaden the collarbones
and chest. Keep the elbows lifted
and wide apart.
FINISH With each breath
lengthen the front of the spine
and move the back muscles into
the body. Now the knee, hips,
shoulders, elbows, and wrists are
all bending to support your spine
to extend. ✤
Fully extend your spine
as you fold forward.
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optimize your pose
Explore these modifications of Janu Sirsasana.
thing: a happier, healthier you.
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come home to yourself.
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To open your
hips Move the
thigh and knee
of your bent leg
farther out to
the side, while
still keeping the
outer knee down.
To relieve knee
pain Place a
rolled-up sock
or a strap behind
the back of your
bent knee to
make more space
for the joint.
To lengthen your
spine If you can
reach your toes
with your hands,
reach beyond
the foot and clasp
one wrist with
the opposite hand.
To quiet the mind
Place a blanket
or bolster across
your shin and rest
your head on it.
Relax here with
even breathing
for 2 minutes.
NOVEMBER 2013
53. Feels good
right down to
your SOL
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54. Find a yoga teacher
Become a yoga teacher
Many Paths, One Yoga Alliance
yogaalliance.org
55. living yoga
by Ka te Ho lcombe
ultimate practice
Yoga promises to free us
from suffering—even the kind that comes from life’s
most difficult experiences.
SUBMAN/GETTY IMAGES
WHEN PEOPLE ASK ME why I became a
yoga teacher, I tell them it’s because I was
lucky enough to have been hit by a motorcycle while studying social work in southern India 22 years ago. But that is only part
of the story.
It is also true that after the accident, my
teacher, friend, and mentor, Mary Louise
Skelton, a longtime student of yoga master
T. Krishnamacharya, took me to see his
son, T. K.V. Desikachar, to help me get better. Not only did I recover from my injuries,
but my chronic insomnia and headaches
also disappeared.
But what really inspired me to teach
yoga to those who are sick and suffering
and make yoga’s tools accessible to others
through my work at Healing Yoga Foundation was spending the last three weeks of
Mary Louise’s life with her a few years later.
It was then, sitting with her each day as she
was dying from metastatic breast cancer,
that I really “got it.” I had understood how
yoga helped me heal after my acci dent
and how it could help others with physical issues. I knew that yoga could help one
become stronger and more flexible, sleep
better, and feel more relaxed. But what
astounded me as I sat with Mary Lou each
day was how yoga was such a positive support for her, even in the process of dying.
Here was a woman in her early sixties who
had a loving husband and family, grandchildren, devoted students, and much she
still wanted to see and do. She certainly did
not want to die. She was also in considerable pain. And yet, knowing her death was
imminent, she was not suffering.
We had many talks those days—about
life, yoga, and how delicious butterscotch
was, all the important stuff. In these conNOVEMBER 2013
YO GAJ O U R N A L .CO M 5 3
56. l i vi n g yo g a
versations, she was so clear, so calm, so
present. It was evident to me how much
her yoga practice was supporting her in
the dying process, and that this was the
result of her years of dedicated practice.
BEYOND THE BODY
Tada drastuh svarupe
avasthanam
As a result of yoga or sustained, focused attention, the Self or Seer is
firmly established in its own form,
and we act from a place from our own
true, authentic Self. YOGA SUTRA I.3
How is it that yoga can be such a powerful support, even when the body is not
able to do asana practice or even to sit
to do certain breathing practices? First
and foremost, yoga is for the mind, not
the body. (Though asana and other practices involving the body can be a useful
way to influence and refine the mind,
and the body can certainly benefit.) Yoga
Sutra 1.3 says that as a result of yoga or
sustained, focused attention, the Self or
Seer (drastuh) is established (avasthanam)
in its own form (svarupe). In other words,
by focusing and refining the mind through
yoga, you gain clearer perception and
learn to distinguish the mind, body, and
emotions from your true essence or Self.
You come to know that Self and act from
that place of the Self, thus reducing your
experience of suffering.
Tatah
pratyakcetanadhigamah
api antarayabhavasca
Then, the inner conscious is
revealed, we come to know the
true Self, and our obstacles are
reduced. YOGA SUTRA I.29
In Sutra 1.29, Patanjali tells us that as a
result of yoga practice (tatah), and specifically the surrender to a higher power
(isvara pranidhana), our inner conscious
(pratyakcetana) is revealed (adhigamah),
and we experience a reduction (abhava)
in the obstacles (antaraya) we may face.
Patanjali lists nine potential obstacles
in the next sutra, beginning with illness
5 4 YO GAJ O U R N A L .CO M
or disease (vyadhi), but tells us that they
need be obstacles for us only if the mind
is disturbed. If we can connect with the
Self, we are less likely to be disturbed and
will therefore suffer less.
If it sounds simple, it isn’t. It’s one
thing to understand Patanjali’s logic and
promise of kaivalyam, or independence
from suffering. It’s entirely another to
practice consistently enough to actually
experience it. But this is why we practice.
The tools Patanjali offers throughout
the Yoga Sutra are designed to help quiet
all the distractions of the mind, including
patterns and ways of thinking that may be
dragging you down. As you go through
this process, you begin to know the difference between your fluctuating and impermanent mind, body, and emotions, and
something else deep within you. When
you recognize the impermanent parts of
you as distinct and separate from that
steady, quiet, knowing place of your true
Self (which Patanjali describes as pure,
unchanging, and permanent), you begin
to cultivate a greater connection with that
authentic Self. From this place of connection, you can observe your emotions and
reactions and recognize them as separate
from your true nature, valid and painful
though they may be. This is the promise
of yoga. And while the process of getting
there may not be simple, the end result is
easy to understand: We feel better.
YOGA IN ACTION
For the last several years, I have taught
yoga as part of the Commonweal Cancer
Help Program in Bolinas, California. I
work with many people with cancer on
these retreats, and I work one-on-one
with people with cancer and other lifethreatening illness almost every day in my
work at Healing Yoga Foundation.
At the start of each retreat, I sit with
the participants to give them an orientation to yoga and what we will be practicing together. It is always a diverse group
in terms of gender, ages, types of cancers,
and stages of disease. Many have done
some form of yoga, and all have some idea
of what yoga is. Some are concerned they
will not be able to “do” the postures. Many
are dealing with pain, anxiety, fear, and
side effects from treatment. Often their
bodies have changed drastically, assaulted
by disease, surgery, and treatment, and
they cannot do what they used to. “How
can I do yoga when I am in pain?” “What
is the point?” and many other questions
along these lines arise.
What I tell them is that while I am
trained to adapt the practice we do as a
group to each of their individual needs,
and will make sure they are safe and comfortable; and while I surely hope to help
increase their comfort and reduce their
pain and other physical, mental, and
emotional symptoms, the real point of
what we are doing together is something
very different. My real goal, I tell them,
is to help empower them with tools and
practices they can do anywhere, in any
circumstance—waiting in the doctor’s
office, getting a scan, receiving a chemo
infusion, riding the bus.
These practices can quiet the distractions of the mind and help each person
connect to that still, deep place within,
that resource of wisdom and inner knowing, great resilience and strength, deep
joy and peace, and the shining light of
one’s own, true authentic Self. Yes, I tell
them, the many practices of yoga, including stretching, movement, deep breathing, and meditation can be wonderful in
and of themselves, but each is just one of
many tools offered by Patanjali to help us
reach the real goal of yoga: to distinguish
between the mind and the Self, to connect
with and act from that place of the Self,
and, as a result, to suffer less.
I also tell them the story of sitting with
Mary Lou each day—about her incredible grace, clarity, and calm, and of seeing
yoga work in a way that changed my life
forever. No matter what your physical
challenges or your time of life, yoga’s tools
can help you connect with the Self and
face even the most difficult challenges
with peace and equanimity. As my teacher,
T.K.V. Desikachar, used to tell me that his
father, T. Krishnamacharya, would say, “As
long as there is breath, we can do yoga.” ✤
Kate Holcombe is the founder and executive
director of the Healing Yoga Foundation in San
Francisco. Learn more at healingyoga.org.
NOVEMBER 2013
57.
58. master class
1
w it h A nni e Car penter
shape shifter
Let the ebb
and flow of your breath help you
find your way into this challenging
forward bend.
THE FINAL PHASE of Utthita Hasta Padangusthasana (Extended
Hand-to-Big-Toe Pose) is a doozy. After five breaths of balancing
on one leg with the other leg lifted off the floor at 90 degrees, you
forward bend over the lifted leg, bringing your shin toward your
nose and nose toward your shin. Is it really possible to do this with
a sense of ease and grace? you ask. With practice, it is.
It begins, like so many things in yoga, with the breath. The pose
requires open hamstrings, strong core muscles, and balance, for
sure, but also a palpable understanding of the breath and how it
supports transitions into and out of the poses. Practicing this pose
with awareness can teach you how using your breath can lead to
depth and ease.
Try this: Sit tall on a cushion or blanket, and bring attention to
your breath. Begin Ujjayi Pranayama (Victorious Breath) with your
inhalations and exhalations balanced in length and volume. Then
begin to add a short pause after your exhalations. Gradually you’ll
notice that as you inhale, the breath moves down, and the front
body—from the pubic bone up to the top of your sternum—subtly
expands, moving your spine in the direction of a backbend.
As you exhale, the spine tends to round as your breath moves up
and out. If you continue to breathe like this, you’ll find that the base
of your pubic bone moves back at the top of the inhalations and your
tailbone gently curls under at the end of your exhalations. If you can
comfortably pause after your exhalations, you’ll experience a natural
hollowing in your belly and a lift from the base of your pelvis. This
natural pattern of breathing is the reason that we exhale when we
come into forward bends and inhale as we come out of them.
Next, try it on all fours, in Cat-Cow Pose. As you inhale, gaze up,
creating a slight backbend. Exhale, and round your spine, drawing
your head down and curling your tailbone under. Continue this
pattern, and again, try pausing briefly after the exhalations. You’ll
observe a natural lift in your belly and a deepening into the round
shape without any more effort. »
2
Warm-up your hamstrings and hips while
you hollow and lift the belly.
3
Build power in your core as you simultaneously warm up your spine and legs.
4
Set up a strong foundation before you move
into the forward-bending phase of the pose.
Do yoga with Annie Carpenter at
the San Francisco Yoga Journal
Conference, January 16–20, 2014!
Learn more at yjevents.com.
5 6 YO GAJ O U R N A L .CO M
NOVEMBER 2013
PHOTOS: KATRINE NALEID; MODEL: ANNIE CARPENTER; STYLIST: MICAH BISHOP/ARTIST UNTIED ; HAIR/MAKEUP: RACINE CHRISTENSEN; TOP: PRANA; BOTTOM: ELISABETTA ROGIANI
Learn to create an internal lift of the pelvic
floor without overworking the abdominals.
59. Ride the wave of your
breath in this version
of Utthita Hasta
Padangusthasana.
NOVEMBER 2013
YO GAJ O U R N A L .CO M 5 7
60. ma ster cla ss
You’ll use your breath in a similar way
to support you in the last phase of Utthita
Hasta Padangusthasana. As you inhale,
you’ll focus on lengthening your spine; as
you exhale, you’ll feel the breath initiate
the movement of curling your tailbone
under until your spine naturally folds
over your leg. As you work dynamically
with the breath and pose, you’ll also find
your breath capacity increasing. You’ll be
able to take a fuller inhalation and really
get all the breath out as you exhale. Over
time your capacity to pause and retain
the breath after both the inhalation and
the exhalation will begin to grow as well.
Explore inhaling fully and then pause. As
you retain the breath, you might sense
your pose expand with no more effort.
In the pause after the exhalation you’ll
feel your belly hollow and, subsequently,
a sense of lightness and ease in your body.
You might even find yourself naturally
moving more deeply into the pose.
BEFORE YOU BEGIN
Before you do the sequence below, try the
breathwork exploration described above.
Then come to Tadasana (Mountain Pose)
and warm up with a few simple rounds of
Surya Namaskar (Sun Salutation). Be sure
to sync the breath with each movement.
UDDIYANA BANDHA
Upward Abdominal Lock
Tap into the natural core lift
that a complete exhalation
brings. Uddiyana is translated
as “flying up.” In this posture,
you’ll create an internal lift of
your pelvic floor and abdominal muscles, which you will
sustain by holding the breath. At first
you’ll feel as though you are working the
abdominal muscles, but you’ll find that
as you become more aware of how to use
your breath, less physical effort is needed
to maintain the lift.
Stand with your feet wider than your
hips and with your legs and feet slightly
rotated open. Inhale, and lift your arms;
exhale, bend your knees, and place your
hands high on your thighs. Keep pressing
your breath out and straighten your arms,
grounding your thighs and stabilizing your
5 8 YO GAJ O U R N A L .CO M
torso. When you are completely empty of
air, draw your pelvic floor together and up,
pull your belly back and up, and hold here
for as long as you comfortably can. Then
release all of the lifting actions, inhale,
and slowly stand. Take a recovery breath
and repeat twice more.
Over time, you will be able to hold
your exhalation longer and feel a greater
internal lift. The feeling is deep and
exhilarating, as though you were internally reversing the pull of gravity. It is
easy to overwork in this bandha; you’ll
know you’re getting it right when there’s
no hardening or gripping, but rather an
updraft of breath and subtle energy.
Note: This is a strong, advanced practice and should be practiced on an empty
stomach. It is contraindicated if you are
pregnant or are on your menstrual cycle.
PRASARITA PADOTTANASANA
Wide-Legged Standing Forward Bend
Create deep flexion
in your hips while you
release the back of
your legs. Stand with
your legs about one
leg’s distance apart with your feet parallel
to each other. Place your hands on your
hips. Press your feet down, and lift your
arches, firming your legs. Inhale, lift your
chest, and gaze up. Exhale, and fold forward and down from your hips. Place your
hands on the floor shoulder-width apart.
Press through your palms, and keeping your arms straight, inhale to lengthen
your spine forward. (If your hips or hamstrings are tight, come to your fingertips.) Exhale, and fold all the way down,
placing the crown of your head on the
mat (or allow it to hang straight down).
Repeat this three more times, dynamically: Inhale, straighten your arms, and
lengthen forward; exhale, and fold from
your hips, head down. Try a brief pause
after your exhalations and observe how
your inner body lifts from the base of your
pelvic floor toward your crown. Then,
keep your head down and hold the pose
for five breaths.
Keep lifting the arches of your feet
and hugging in the tops of your thighs.
Sense the elongation of your spine on the
inhalations; deepen the fold on the exhalations. Continue to pause briefly after
the exhalations and sense a residual internal lift from Uddiyana Bandha.
To release the pose, inhale, straighten
your arms, and lengthen your spine. Exhale, bring your hands to your hips, and
gently lift your belly. Inhale to stand.
ARDHA NAVASANA
Half Boat Pose, variation
Build power in your core. Lie on your
back, legs straight, with your feet at a wall.
Scoot yourself in toward the wall, walking your feet up the wall about a foot or
two. Press the balls of your feet into the
wall and firm your legs vigorously. Activate your whole body as though you were
doing Tadasana on your back, with your
arms reaching toward the wall.
Inhale; then as you exhale, press your
navel down, rounding your lower back.
Curl your tailbone gently up and into your
body to help you lift your upper body off
the floor. Reach your arms forward and
press the balls of your feet into the wall.
Inhaling as slowly as you can, roll back
down to the mat, keeping your legs firm.
Repeat for four cycles: Exhale, and round
your spine, lifting up; pause, inhale slowly,
and return back to the floor. Keep driving
your feet into the wall and rooting the top
of your thighbones back into their respective hamstrings on the inhalations.
See that you’re lifting from your belly,
not your neck. Maintain a long neck by
pressing your head back in space. If your
neck is tender, you can interlace your
hands behind your head and press the
head gently into your hands as you come
up. On your exhalations hollow the belly
back and draw the tailbone in. Then, on
your fifth exhalation remain in the pose,
breathing as deeply as you can. Try to
pause briefly after each exhalation to
cultivate the natural internal lift of your
pelvic floor and abdominal muscles. It will
give you both more depth and ease in the
pose. When you’re ready, inhale, slowly
release down, and rest. »
NOVEMBER 2013
61.
62. m aste r class
UTTHITA HASTA
PADANGUSTHASANA
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Extended Hand-to-Big-Toe
Pose, preparation
Test your balance in this
intense hamstring stretch.
Begin in Tadasana with
your hands on your hips.
Take a big inhalation and
shift your weight onto your
left foot. Exhaling, bring
your right leg up, hooking your big toe
with the first two fingers and thumb of
your right hand. (You may use a strap if
you cannot keep your legs straight.)
Bring your attention to your left leg:
Press down steadily through your foot,
and lift the kneecap. Press the top of your
thigh back to keep your pelvis upright,
not tucked.
Now, bring your attention to your right
leg: Press through the ball of your big toe,
and spread the toes. Draw the kneecap up
to straighten the leg. Press the top of the
thigh down to keep your pelvis and lower
back level. Draw your right arm back into
its shoulder socket to square your shoulders and chest to the front. Then move
your shoulder blades forward to lift and
open your chest and to help you elongate up through the crown of your head.
Steady your gaze at the tips of your lifted
toes and breathe smoothly and steadily
for five cycles.
Observe the subtle movements that
the breath creates, even as you hold steady
in the pose. Release the toe and slowly
lower your leg. Repeat on the second side.
UTTHITA HASTA
PADANGUSTHASANA
Extended Hand-to-Big-Toe Pose
Unite breath and movement
to create ease and depth in
this powerful forward bending pose. Begin in Tadasana.
Inhale deeply, then exhale,
and lift your right leg up for
Utthita Hasta Padangusthasana; hook the toe. Take a
full inhalation to establish yourself in the
pose. Then as you exhale, lift your right
leg a little higher as you fold your torso
over it. »
NOVEBMER 2013
63.
64. Asana
Pranayama
Meditation
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Reflection
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62 YO GAJ O U R N A L .CO M
REACH BEYOND ASANA
m aste r class
Stay for four cycles of breath. On your
inhalations, ground your left foot and root
the top of your thigh back as you expand
your chest. On your exhalations, lift your
right leg and gently round over the leg. Try
to pause briefly after the exhalations and
sense the hollowing of your belly.
On your fifth exhalation remain in the
forward bend, breathing as fully as you
can. If possible, hold your right wrist with
your left hand. Bring your awareness to
the subtle shape changes that your breath
creates. You should feel a bit more spacious and grounded on the inhalations
and experience a lightness and deepening
of the pose on the exhalations. If your leg
isn’t very high, allow yourself to fold and
round more deeply in an effort to bring
the nose to the knee. If your leg is higher,
the spine will be longer and straighter—
either way, let the exhalations bring you in
deeper. Try to let go of tension and experience the effortlessness of your internal
lift. To come out, inhale, stand tall with
your chest opening fully, and exhale as you
slowly lower your straight leg to Tadasana.
Repeat on your second side.
After completing this sequence, move
through one final Sun Salutation. First
take Urdhva Mukha Svanasana (UpwardFacing Dog Pose) for a few breaths before
Adho Mukha Svanasana (DownwardFacing Dog Pose). Then lie on your back.
Take an easy reclined twist on both sides
and rest in Savasana (Corpse Pose). Finish in a simple seated pose, observing the
calm inner focus you’ve created.
Working intimately with your breath
has many rewards. It hones your attention, allowing you to witness constant
change as the breath comes and goes.
You’ll sense how each pose affects your
breath, and devote yourself to the subtle
effects breath has on each pose. You’ll find
a lightness in your practice as you replace
muscular effort with breath support. And
you may find yourself playing with a pose
that you thought was beyond your reach,
gracefully making your way, riding on the
wave of your breath. ✤
Annie Carpenter teaches SmartFlow Yoga classes
and teacher trainings at Exhale Center for Sacred
Movement in Venice, California.
NOVEBMER 2013
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the latest in scientific knowledge with the wisdom of one of the world’s
oldest traditions.
Learn to take a systems approach to your health that incorporates
meditation, true nourishment, activating your inner pharmacy, and
deep emotional and spiritual connection.
ANDREW
Weil, M.D.
When the worlds of modern science and Ayurveda
collide, you will find yourself at the center of a
spectacular Journey into Healing.
Visit chopra.com/journey
Or call 888.736.6895 to learn more.
CME credits are available.
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67. home practice
with Cla ire Miss ingham
free flow
PHOTOS: MICHAEL WINOKUR; MODEL: JASON BOWMAN;
STYLIST: LYN HEINEKEN; GROOMING: VERONICA SJOEN; TOP:
OLD NAVY; PANTS: PRANA; BLANKET: BAREFOOT YOGA CO.
Shake things up with a practice
that lets you see your habits in a whole new light.
the practice
This vinyasa sequence opens
the hips and freshens your
perspective by asking you to
rethink actions that may be
second nature to you in
asana practice. For example,
you might always clasp your
hands with the same fingers
on top or do poses on your
right side first. The poses in
this sequence offer small
variations to draw your attention to your habits—and how
it feels to change them.
NOVEMBER 2013
mind-body
benefits
key focal
points
When the teachers at Krishnamacharya Yoga Mandiram
in India want to stimulate
ida nadi (the left energy
channel along the chakras),
they begin standing poses
with the left foot forward.
If you usually start on your
right side, do the opposite,
and enjoy the focused, meditative quality ida nadi can
bring to practice.
When you consciously
change a habitual action, it’s
natural to feel a moment of
discomfort or uncertainty.
Be patient with yourself as
you move through the poses,
and observe any discomfort.
Remind yourself that bringing awareness to your habits
can open you up to new ways
of doing things, on and off
your mat.
YO GAJ O U R N A L .CO M 6 5
68. home practice
w it h C l ai re Mi ssi n g h am
1 SIDDHASANA
2 UTTANASANA
BEFORE YOU BEGIN
ADEPT’S POSE, VARIATION
STANDING FORWARD BEND
Take 2 to 4 rounds of Surya Namas-
Sit cross-legged with an open chest and tall
Stand up with your feet hip-distance apart.
kars (Sun Salutations) to warm-up,
spine. Interlace your hands. (Remember
Interlace your fingers (with the atypical
and end in Tadasana (Mountain Pose).
which leg is in front and which fingers are
fingers on top) behind you. Relax your neck,
Take 5 breaths in each of the following
on top for later.) Stretch your arms over-
fold over your legs, and bring your hands
poses, unless otherwise noted.
head, and turn your palms up.
over. To exit, slowly roll up to standing.
6 VASISTHASANA
7 PRASARITA PADOTTANASANA
8 VATAYANASANA WITH GARUDASANA
SIDE PLANK POSE, VARIATION
WIDE-LEGGED STANDING FORWARD BEND
ARMS HORSE POSE WITH ARMS IN
Roll onto the outside of your left foot. Stack
Come up to standing, and take a big step
EAGLE POSE
your hips, and reach your tailbone toward
out to the side. Interlace your fingers the
Slowly roll up, turn your feet out, and sit
your heels. Raise your right arm, and gaze
irregular way behind you. Hinge at your
low. Raise your arms in front, elbows bent.
at your top middle finger. To exit, roll down
hips to fold forward, and bring your clasped
Cross your right elbow on top of your left,
onto your toes, and return the upper hand
hands over toward the floor.
and wrap your forearms and hands. Gently
REPEAT POSES 3
THROUGH 6 ON
OTHER SIDE
sway your body 6 times. Then switch arms.
to mat. Repeat poses 3 to 6 on other side.
REPEAT POSES 11
THROUGH 13 ON
OTHER SIDE
12 PIGEON POSE
13 REVOLVED PIGEON POSE
14 VIKASITAKAMALASANA
Bring your left shin close to parallel to the
Bring your right elbow to the outside
BLOSSOMING LOTUS POSE
front edge of the mat. Press your pelvis
of your left knee, palms together in prayer
Come to sit with the soles of your feet to-
to the floor or to stacked blankets under
position, and twist to the left from deep
gether. Root your sitting bones down.
your left thigh. Square your hips, and lift
in your belly. Come out of the twist, and
Raise your feet, thread your forearms under
your belly. Press your fingertips into the
repeat poses 11 to 13 on the other side.
your knees, and join thumbs and forefingers
floor firmly to expand your chest up.
6 6 YO GAJ O U R N A L .CO M
together. Exit and come back to sitting.
NOVEMBER 2013
69. 3 VIRABHADRASANA I
4 PARIVRTTA PARSVAKONASANA
5 PLANK POSE
WARRIOR POSE I
REVOLVED SIDE ANGLE POSE, VARIATION
Release the twist. Place your palms flat on
On an inhalation, step your right foot
Exhale, and bring your hands to prayer
the mat on either side of your front foot,
back into a lunge. With control, turn your
position at your chest. Hook your right
and step back into Plank Pose. Draw your
right heel down and your toes out 45
elbow outside your left knee to come into
belly in and lengthen through your spine,
degrees. Reach your arms overhead while
a twist. Gaze up over your left shoulder.
reaching your head forward and extending
you lift your chest.
your heels back.
9 ARDHA USTRASANA
10 DHANURASANA BOW POSE
11 THREE-LEGGED DOWNWARD-FACING
HALF CAMEL POSE
Lie on your stomach and reach back to hold
DOG POSE
Come to kneeling. Draw up and in through
onto your inner ankles. Press your belly,
Release your ankles, and come down to the
your navel. Raise your left arm back, and
thighs, and groin into the mat. Feel your
mat. Place your palms by your shoulders,
place your right hand on the sole of your
spine move forward, and contract your ham-
and press back into Downward-Facing Dog.
right foot. Focus on the length in your
strings and glutes. Keep your neck long with
Raise your left leg, keeping your hips paral-
sides without twisting your hips. Inhale to
the gaze gently forward, your thighs firm,
lel. Imagine a line from your raised third toe,
come up. Then repeat on the other side.
and tailbone tucked under.
and press it back as you spread your toes.
15 PASCHIMOTTANASANA
16 SIDDHASANA
TO FINISH
SEATED FORWARD BEND
ADEPT’S POSE, VARIATION
Lie down on your back, and enjoy Savasana
Extend your legs forward on the mat, and
Sit cross-legged with clasped hands as you
(Corpse Pose) for at least 5 minutes. Feel
flex your feet. Take your first two fingers
did in pose 1, this time with the opposite leg
the belly open and spacious, and aim to
around your big toes. Inhale; lift your
in front and fingers on top. Raise your arms
relax the shoulders, arms, and legs.
heart. Exhale, lengthen your spine, and
overhead. Breathe, and notice any differ-
fold over your legs for 10 breaths.
ence from the beginning of your practice.
NOVEMBER 2013
YO GAJ O U R N A L .CO M 67
70.
71. India’s ancient system of medicine
offers simple practices you can do
to balance your energy
and boost your health.
IF WAKING UP IS A STRUGGLE, midday finds you crashing, and you’re restless
and alert at bedtime, it may be time to reset your clock. According to Ayurveda,
yoga’s 5,000-year-old sister science, one of the keys to good health and feeling
great all day long is living in tune with nature’s cycles. Literally and energetically, that means rising and setting with the sun. To help you align your system
more closely with the cycles of nature, Ayurvedic tradition recommends a
routine of morning and nighttime practices collectively known as dinacharya.
These rituals are designed to give you calm, focused, sustainable energy to
support meditation, yoga, and everything you do throughout the day.
“When I do my dinacharya,
there’s a sense that I’m taking
really good care of me,” says
Kathryn Templeton, founder of
the Himalayan Institute’s Ayurvedic yoga specialist training
program and an Ayurvedic practitioner in New Haven, Connecticut. “My ability to meditate,
teach, parent, and practice feels
steadier and easier. And I experience more peace of mind.”
To get back in sync, make over
your daily routine with the simple
Ayurvedic practices on the following pages. The morning practices
are cleansing and energizing;
they’ll infuse you with a calm
sense of presence. The evening
ones will help you wind down for
a restful sleep. Movement, such
as yoga asana, and meditation
are also essential to dinacharya.
Consider incorporating asana
before breakfast and meditation
in the morning and evening.
Choose one or two of these
practices to start, and after a
week, take note of your energy
level and mood. Then add a few
more and repeat the observation
process. Over time, these practices may become as routine as
brushing your teeth.
by Shannon Sexton
photography by Trinette Reed & Chris Gramly
