Yoga Journal - September 2011
Yoga Journal - September 2011
Yoga Journal - September 2011
10
Challenge yourself
( WorldMags
SANTA MONICA
lONOOMONOO
E STREET DENIM
RfARENDS
, ,
, ,
ORISHTl
BREATHEYOGA
BIVOUAC
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.
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LosAngeles
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ew Orleans
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Kailua
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COLORIST HAIR STUDIO 1t"'N SALON 8. SPA
Dubuque
GROOVY "'TZ SAlON
New Orleans
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Towson
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Hollywood
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DOLCE VITA SALON
Nokomis
FACE THE DAY SALON
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SERENITY ... VEO... liFESTYLE SALON ... VED... EXPERIENCE CENTERCOPLEY PLACE MALL
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Ocala Tallahassee
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Peoria
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Wilmington
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Lawrence
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STEPHEN J...MES
Naples
TRUU SALON
Rochester
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South Barrington
SP'" BLEU
leawood
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Hollywood
V"'N MICH...EL S...LON
Garden Cily
Miami
WestOundee
Overland Par
PAR EXS"'LONCE-O...K P...RK "'Otvl'" SP... S"'LON
Overland Park
Cambridge
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Orlando
Ind;anapGlis
Stillwater
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Minneapolis
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Indianola
BODY & SOUL S"'LON "'NO SP...
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Monroe
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Norman
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Santa F e
Greensboro
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TAl SALON
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& SPA
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Kirkwood
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& SPA
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Portland
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NewVor
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AShland
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INSPIRE SALON
Chagrin Falls
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Medford
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EUPHORIA SALON
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Billings
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Omaha
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College Poinl
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CASAL'S I)E SPA ANI) SALON
Pearland
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Grand Island
FIVE SALON
Elmhurst
PARLOR
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CASAL'S SALON AND SPA
Providence
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SALON
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Wesllake
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Nashville
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Henderson
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Jackson
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PAVO SALON
Lewisville
THE CONSERVATORY DAY SPA & SAlOH
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Winston"Salem
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Loveland
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Memphis
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Durham
Westlake
Houston
AUREA SALON
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WilliAM EDGE SALONDALLAS I,ving
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Kelowna
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Calgary
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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
features
72
power 01 devotion
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.
80
credits
Model, Alanis Monsse!!e; top: Alo
Cleo; war drobe stylist; Ta.a Swen' nen; prop stylist Jenn"fI s"rqul'
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.
O. by DAYID Io'IARTlN(Z.
SEPTElUtR
ZOIl
contents
september 2011
departments
reflection
I
61
practice
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
self-discovery
105
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
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
living yoga
49
eating wisely
39
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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yogaJournal.com
I
Shannon McGee of Paducah, Ken tucky, won the Yoga Journal Talent Search out of nearly
new
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3,000 contestants.
.
"
... ' .
In a behlnd-the
YOQIIJournal.com/livemaQ
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yoqljoufn.lll.com In,.slett,n
'"
.'
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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
SEPTElUER ZOll
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e d itor's letter
K a it l i n Quistga a r d
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
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,
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
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[ +
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('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
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
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
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
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
('
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
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readi g 29 \'(1ays to Step Up and Protect n Our $cas, Streams & \'(1ater Supply" (May
wamled by the lake's sunny reRection on
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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
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
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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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SWEET HARMONY
Ltl fOllnd and lowardjoy. rhythm ItadyOIl
\'({hen we practice
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.
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
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
to yourself and others when you focus on the rhythm 01 your breath.
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,
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
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Put a couple drops on your pillow at night. SWHOt dreams
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( WorldMags
.. ..
. 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,
love what is
your hearl OpellS.
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,
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 listen
ROlr G-'.HS
1I0W.
. !J!
s t P T U I 8 E II 2011
(' WorldMags
'. kids
of
zzz
t he ABCs
Y oga at bedtimt ttllchu tirtd kids to soothe ,h,mstlfJtS.
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).
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
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"
S E P T El U t R ZOII
-- -
Men's One-
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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
Gomukh.un.
(Cow f.ce Pose)
WMV Opens Ihe shoulders
'- .
Adho Muhha Sw.nlll.n. (Downward'faclng Oog)
WHY Stretches your back,
your shoulders.
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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( WorldMags
" nowgon
FOAMUA'
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(' WorldMags
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
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
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
ON PAGE .6.
eating w i sel y
[ loved was a delight. I didn't believe in bland food for babies; whatever I made
me III you,
at mealtimes, J just mashed up a little bit, and he ate it. Roasted golden beets in tangerine vinaigrette. Garlicky white
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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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
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.
" Only
4 ingredients
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
new reCipe each week and Involve the whole famlly in peeling. mixing. grating. and s tirring. Then sit down together and enjoy tile fruits of your laOOr.
preservatives
c Gluten and
this is what dinner looks like." Studies show that repeated exposure to foods really does affect how likely kids are to eat thllm, so kllep trying.
rSST free
" Lower in sodium
Tile Cleaner Plate Club: More Than R cipes for Real FOOd Real KidS e
100 Will
Love, Beth Bader and All Benjamin sug' gllst having a handfUl of " fastllr Ihan drlve-througll dlnnllrs" ln your wllek' night repertoire, Including meals like poached or scrambled eggs over sau ted greens or steamed rice and veg' gles topped with feta chlleSe.
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
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.'"
"
S E P T E IoI B E R 2011
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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
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
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Cantaloupe Salad
Kids love using a melon bailer to help make this salad.
M-'KES
6 TO 8
SERVINCS
I cup pecan halves. chopped II> cup extra virgin olive oil Y cup honey . Y cup white balsamic vinegar .
Salt ano pepper
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
M-'KES
SERVINCS
M A, I\ [ S . StRVIN(lS
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.
2 tablespoons unbleaChed
all-purpose Iiour
' cup whole mil k J.
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
Y cup walnuts .
lemon juice, and orange zest. Season to taste with salt and pepper.
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a superficial understand
ing to increasingly greater refinement and subtlety of comprehension, until our understanding becomes fully integrated and lotal,
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
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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.
Ofcourse, wh it can be helpful to apply ile this sutra to juSt about anything you undertake in your life, from improving your communication skills to learning to play an instrument, what Patanjali is
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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 "
:I
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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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
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
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.
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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If
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.
.""
". .
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
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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
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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
COMMON GROUND
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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dio after watching the events from her Brooklyn rooftop. The feelings of moti vation and helplessness were so intense,"
S E P T E Io4 S E R 2011
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COLUMBUS- COSTA MESA _ COSTA RICA - EDMONTON ' GREECE ' GUATEMALA - HANGZHOU
MINNEAPOUS _ MOSCOW _ MUNICH NASHVILLE ' NEW HAMPSHIRE - NEW HAVEN - NEW }ERlE'!' NEW VORK NEW ZEAlAND - OSLO ' PARIS - PHOJilt( RICHMOND SALEM SAN DIEGO SAN FRANCISCO ' SAN LUIS OBISPO . SANTA BARBARA SAVANNAH SWEDEN SYONEY TAHOE TAIWAN - THAILANO - TOLEDO ' TORONTO - VANCOUVER ISLAN D WASHINGTON D.C.
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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
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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
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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
"For slrength, lonlng and agility, the Pilates Arc' has become a key part of my training" -Natalie Cough!!n, ll-tlme Olympic medalist
they realil. they've just chopped hours 01 administration from their work week,
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ba lanced body
S E P T E I>I B E R 2011
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.
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. +
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AT O N E O F O U R 2 0 1 2 M I N D-BODY RETREATS
Laws ofYoga. Chopra Yoga focuses on integrating and balancing all the layers of
our life. Regardless of the styLe you practice, whether you are new on the path of yoga and self-discovery, or hoping to deepen your knowledge and practice of the ancient traditions, Chopra Yoga will take your understanding of the true principLes of yoga and conscious living to the next level.
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Healing the Heart nchroDesti Journ9 into Healing Summoning the Sacred Seduction o{Spirit
A W eekend Within
January 20 - 22, 2012 February 8 - 12, 2012 March 7 - I I, 2012 March 29 - April I, 2 0 1 2 April 22 - 2 8 , 2 0 1 2 M a y 1 8 - 20, 2012
h o m e p ra c t i c e
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g ro u n d i ng g rooves )
Soundgild mOfio1l cOllie together to help youfind),our (Cnter amida whirlwindli t. f
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
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
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home pra c t i ce
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'
2 Utthlta Trikonasana
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.
3 Utthita Parsvakonasana
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
(Head-of-the-Knee Pose)
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
$[PTUUUI 2011
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left wrist with your right haod or il you can't reach. hold a strap . wrapped around thE! lelt loot. Press your right hip down and firm your left thigh to thE' floor. Tae 5 10 8 breaths. tohal!! as you come up and out of the pose. Repl!(li on the left side.
8 8addha Konasana
(Bound Angle Pose)
Bend your nees and draw the soles of your feet toqether. 1I your
hips are light and it's difficull to sit up tall. sit on the edge of a blanel. Press the pinky-Ioeedges of the feet together and use your thumbs 10 genlly open tne soles of the feel to the sky. Slowly extend your heart forward toward your feet. Imagine
you are bowing to your inner teacher and coming home to your
self. Take 5 to 8 slow breaths; Ihen Inhale to come back up.
between your knees, Take your len arm out to the side, Relax here lor l to 5 minutes. let qo or any stress and remember this
mantra: What we hold in our back is what's holdinq us back. Repeat on tne lell Side.
10 Viparita Karani
Uft your lower leqs onto a chair. Aliqn your body symmetrically
and release your shoulder blades down your back. Turn your head slowly from left to riqht a few times; then let your head rest
in a neutral position. Close your eyes and turn your attention Inward. Inhale as you breathe love into yourself: exhale and shine that love out toward the world. Relax here 5 to 10 minutes.
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IhlllS look eff ortless. Y he I.llys, he )0"'('\ it dC\pitc ,t Ct. being so d ifficult.'Inc pose requires kccpingyour pdvi balanced whIle your from lc move, lrajghl f orward into deep flexion and )'our back leg goes directly back into dccpcxtcnsion, wh ich means thai both )'our ham ,'rings and your hip flc:<ors need 10 he open. y c, Ilanunmnasana i$ (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
(' 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[
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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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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
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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.
S E P T E Io4 B E R 2011
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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
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).
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Anjaneyasana
(low lunge)
When you build this simple pose from the Illsloe out, the outer form becomes
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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
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
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
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.
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
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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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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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Once the postergirlfor growling rock. Alanis Morissette now enjoys finding her edge and settling in.
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,
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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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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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
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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
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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
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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"
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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.
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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
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
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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
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
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
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
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
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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,
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
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listen
or
Go 1 0 Voq./ournal.comJllnmaq and practice Ilonq to .n audio rsion 01 LIsa Wallord's "'asler CIlSs.
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m a st e r c l a s s
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)
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
( contraindications )
Menstruation or preqnancy Herniated disks Strained 10werl)ack muscles
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master class
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
(;\"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
(Ask us about
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.
India Internship
> Sep9 - Oc\6. 2011
MAlASANA (GarlandPOSt)
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
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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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10
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you'll be better able to establish a quiet focus while still engagi g with your yoga n practice and the demands of daily life. \hen you receille an upselling email, halle an emotional exchange, or expe rience a situation Ihat creates conflict, you can learn to pause before reacting. In this way, at least for a mOment, you arc tree from reacting to the external world around you. This persistent prac tice will strengthen your ability to choose what is beneficial, ellen ifit is d ifficult or unwanted, as )'ou mOllc through your life with diseriminatingawareness. +
-.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
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
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$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
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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
\'<1hat explains this failure to fulfill our resolutions? One very important reason
1.811.486.]769
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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.
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
YOGALEAN
saf , Hot Y e oga
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
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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igraines are ChroniC headaches that can cause signlHcanl pain that lasts for hours or even days. The overall buUermilk and warm herbal liquids. lhe liquid is poured in a steady stream onto Ihe forhead t apprQllimately 45 minu es. This natural therapy is performed by an Ayurvedic Physician 0 ' Shirodhara upert. (Ihe 'Ihitd eye? in oscillalory movemen1S for
(Ost of Migraines to so<iety is Quite large higher than reported for asthma.
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effort 10 put forth through multiple other means. Ihere is no satisfactory conventional medICal solution for migraine. So Ihe question be<omes. whal can one do to treat migraines? Fortunately. there is a natural solution: one gleaned from the treasures of Ayurveda. Shi rodhara is pethaps the besl known AYUlVedic treatment as it is offered in many spas and AYUlVeda hospilals around Ihe world. WHAT IS SHIRODHARA? 'Shiro' means -head.- 'Ohara' means -/low of from India. and has bn u ilied 10 treat t liquid: Shirodhara is a sacred ancienl therapy migraine for thousands ofyears. Shirodhar3 Is a profound mind-melling treatmenl that
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These 24 revealing IcelUtes. delivered by Dr. Slcven Novella of the Yale School of Medicine, arc an empowering learning experience Ihal will inform you about common medical myths and slrcnglhen your ability to assess ,he scicmific ITUlh behind medical advice. Whether you're having an import:1.n1 conversation wilh your doctor or visiting your and savvy health decisions th3t can save you time. save you money. and-most of all-save you unnecessary worry. local pharmacy. you'll have all ,he knowledge you ncr<! lO make smart
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Overcoming Trauma
RICHARD ROSEN
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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,
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
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Radha, the eternal love of the Hindu god Lord Krishna, Prema 1lara is composcd of husband-and-wife duo Keshavacharya Das and Kamaniya, and percussionist Sri Rama Gonzale. They arc joined by multiple g uests, including accomplished musicians such as Bcnj W y enheimer, and the I) voices of the Cosmic Kinan Cho rus, who gracefully bridge the gap that can sometimes be fclt between live and recorded kirton. New Y ork "conscious rap artist Srikala also joins the fun, add ing his lyrics,vocals, and production work
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Ihe album and solidifying ils place in Keshavacharya Das and Kamaniya har
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
S E P T E IoI B E R 2011
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Treating yourself with yoga therapy through a DVD isa challenging task.Jus tine Shelton, a registered yoga therapist certified by the AmericanViniyoga Insti tute, docs a very credible job with these ,'entle yoga videos. Each dist offers three practice sessions, each of which runs for 8 to 20 minutes and concludes with a la-minute relaxation in Corpse Pose. (Incidentally, Shelton's DVD isoneofthe few I've reviewed I3telythat devotes such a generous amount ofrime to this seminal pose.) The asanas and asana-bascd exer cises are, for the most pan, performed either kneeling or reclining, although there arc a few simple standing poses designed to help the knees and hips. The sequences should be accessible to Stu dents of aJl IC\els. Nevertheless, Shelton is the soul of caution, diligently suggest ingalternatives to any exercise with a hint ofdifficult)' and recommending props to make the practice safe. The information she provides, including the purpose and benefits ofeach exercise, and her specific nstructions (with an emphasis on align i ment and breath awareness) are first-rate. Recommended for students of ail levcls and ages.
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the \'\Testern world in 1971 with his East meets-\'\Test !arne, Rnntmbtr, DI' Htrt N ow, he gave a series of captivating lec tures at Naropa Institute (now Naropa Univerisity) on the essential teachings of the Bhagavad Gita, one ofIndia's most beloved sacred texts and a must-read for serious yoga students. Lovt. Stroirt, Gita and from his own journey through science, psychedelics, and spiritual dis cipline. Ultimately, he helps us recog nize the individuated nature ofspiritual awakening-and reminds liS that we arc already in a state of grace. This inspiring 12-hour course offers concrete insights into the questions all seekers face on the spiritual path. It can (and perhaps even should) scrve as a lifelong companion on yourownyoga joumcy. KATE VOGT Salutations, a strenuous standing-pose sequence,and several roundsofmommy pushups. Those new to yoga may find it a bit difficult to keep up with these gals, because postures arc held without the aid of props or modi I1cations that arc com monly recommended in a prenatal practice. That said, moms-to be whoarc looking for
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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
!apics such as karma, dharma, and selfless service; mantra yoga; devotion to the guru;
death and dyin ; uustingyour heart; and g surrender. He interweaves quotes from recognized masters across the ages and uaditions while sharing stories from the
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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:
-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.
'
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.
interviewed for this story expressed a beliefthat there is something beyond the
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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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usinQ II park be",h, steps. or even tree WHY DO YOU PRACTICE? I NV, found so many benefits from my yoq, practice. Aside from lis btlnQ II wonderful way to Qt! and st"y I1t and stronQ, l lovt Ihe Cllm-
"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
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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