Yoga+Journal+Australia+–+April+2014

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46

lo 38
AL
ve the 79
PHOTOGRAPHY, CLOCKWISE FROM TOP LEFT: WARI OM; COURTESY OF EDGAR’S MISSION; ©iSTOCK.COM/SNAPPHOTO; MICHAEL WINOKUR; TRINETTE REED & CHRIS GRAMLY.
PLANET 66 38
24
cPEoCI ntentsS 46

April 2014 features on the cover

50 38 | WAYS TO LOVE THE PLANET 79

Eighteen ideas for a cleaner, healthier 50
and happier Earth. 32
57
46 | KARMA YOGA 66

Be inspired by these big-hearted
people living truly purpose-filled lives.
By Anna Greer

50 | DAY & NIGHT

Ayurvedic practices to boost your
energy, health and overall wellbeing.
By Shannon Sexton

57 | THE YOGA REVOLUTION Cover credits model: Kat Conour; stylist:
Micah Bishop/Artist Untied; hair/makeup:
Yoga has never been more widespread, Cassie Chapman/Artist Untied.
and it’s changing the world for the better. PHOTOGRAPHY: DAVID MARTINEZ

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departments 57 28 | wisdom

practice 88 | asK the meNtor Break the chains of consumerism and embrace
a life in which less is best. by helen hawkes
32 | basics Realign for a less-lopsided Viparita Karani.
90 | News aNd reviews
Head-of-the-knee pose: learn to extend your inspiration
spine while stretching your back body in Books, DVDs, apps, websites and worthy
Janu Sirasana. by Nikki costello 15 | om causes: our pick of the best.

66 | joy to the world The healing power of yoga; how a little gratitude 98 | the ayj iNterview
can change the world; yoga takes action against
Let Natarajasana inspire you to stand strong human trafficking; the benefits of eating Sacred earth’s Jethro and Prem Williams make
while life whirls around you. by alanna Kaivalya seasonally; sustainable beauty products. beautiful music together. by tamsin angus-leppan

72 | ammaji’s devotioN travel

An intimate conversation with Yogacharini 82 | ashram life
Meenakshi Devi Bhavanani. by diana timmins
enjoy the benefits of a slower, more
76 | asK the expert peaceful existence at Phool Chatti Ashram,
in Rishikesh, india. by samantha glass
Relieve digestive and spinal problems through
regular yoga practice and breathwork.

79 | home practice 24 | oN the verge reader offer

Light up: start your day on the right note with When it comes to gardens, Costa Georgiadis 56 | subscribe
energising poses that fill you with a sense of knows his stuff. Meet the man behind the beard
wellbeing. by claire missingham and become more engaged with your food. Subscribe for two years and we’ll add
two bonus issues to your subscription!

6 yogajournal.com.au april 2014

REIMAGINE YOURS AT

MINDBODYSOFTWARE.COM

editor’s letter ISSUE NO 34. APRIL 2014

“How wonderful it is AUSTRALIAN YOGA JOURNAL
ODYSSEUS PUBLISHING PTY LIMITED
that nobody need
ABN 39 122 001 665
wait a single minute Suite 15, Level 2/174 Willoughby Road,

before starting to Crows Nest NSW 2065
PO Box 81 St Leonards NSW 1590
improve the world.” Tel: (02) 9439 1955 Fax: (02) 9439 1977

– Anne Frank www.yogajournal.com.au

There is so much more to yoga than nailing Crane Pose*. The physical Subscription enquiries: (02) 9439 1955
aspect is just one “limb” of the yogic octopus. Patanjali’s Yoga Sutra teaches 8 issues (1 year) $60.00
us the eightfold paths of yoga – very basically, guidelines on how to live a
meaningful and purposeful life. And the Bhagavad Gita outlines the paths 16 issues (2 years) $110.00
for us to follow – karma (action), bhakti (devotion) and jnana (knowledge).
E D I T O R Alison Turner
Now, I’m not claiming to be an expert in ancient Hindu texts or [email protected]
anything. Far from it, although I do love the fact that they still offer so
much relevance and inspiration all these centuries later. What I’m saying is A R T D I R E C T O R Julitta Overdijk
that being a modern yogi in 2014 means a lot more than just having trendy
yoga gear and Madonna arms. It means being a good-hearted, ethical NATIONAL ADVERTISING MANAGER
person – someone who lives with purpose and aims to make this world Cara Boatswain (02) 9439 1955
that little bit better for all of us. [email protected]
ADVERTISING MANAGER
And so we come to the theme of this issue -– loving the planet. It’s the Adrian Buckley 0407 464 440
only one we’ve got, but humanity sure has done a lot of damage in the short [email protected]
space of time that we’ve been roaming around upright. Action needs to be
taken now, to ensure we can keep on roaming... without dying of thirst or PUBLISHERS
choking on toxic fumes. Ian Brooks [email protected]
Todd Cole [email protected]
I’m sure most of you are already passionate about the environment.
But the aim of this issue is to offer extra inspiration – new ways to look at PRINTER
environmental activism; new ideas for making this world a better place. Printed by Webstar Print

My favourite people in this issue are gardening guru Costa Georgiadis (p24) Australian Yoga Journal is published and distributed
and founder of animal sanctuary Edgar’s Mission, Pam Ahern (p46). Costa eight times a year by Odysseus Publishing Pty Limited,
got me all excited about growing my own under license from Active Interest Media, 2520 55th
vegies, and Pam made me tear up as I read Street, Suite 210, Boulder, Colorado 80301, United States
about her aim to create a more humane and of America. Copyright © 2014 Active Interest Media. The
fair world for our farm animals. trademark YOGA JOURNAL is a registered trademark of
Active Interest Media. All rights reserved. This publication
Who will inspire you in this issue? Get may not be reproduced in whole or part without the
reading, then email me and share your written permission of the publisher. Copyright of all
thoughts. Stay beautiful, yogis! images and text sent to Australian Yoga Journal (whether
solicited or not) is assigned to Odysseus Publishing upon
Alison Turner *Speaking of Crane Pose, this is receipt. Articles express the opinions of the authors
[email protected] my darling nephew, Cameron, nailing and are not necessarily those of the Publisher, Editor or
it on his first go. Sheesh – kids today! Odysseus Publishing Pty Limited. Distributed by Network
Services. ISSN 1837 2406.
Be our friend on Facebook: Follow us on Twitter: AL WEARS LULULEMON
facebook.com/australianyogajournal twitter.com/Yoga_Journal_Au o dysseus

Both the paper manufacturer and our printer meet the international standard ISO publishing
14001 for environmental management. The paper comes from sources certified
under the Programme for Endorsement of Forest Certification scheme (PEFC). Please ACTIVE INTEREST MEDIA
recycle this magazine – or give it to a friend. CHAIRMAN & CEO Efram Zimbalist III
PRESIDENT & COO Andrew W. Clurman
SNR VICE PRESIDENT, OPERATIONS Patricia B. Fox
DIRECTOR OF INTERNATIONAL LICENSING

Dayna Macy
@ CRUZ BAY PUBLISHING, INC.

The exercise instructions and advice in this magazine
are designed for people who are in good health and
physically fit. They are not intended to substitute
for medical counselling. The creators, producers,
participants and distributors of Australian Yoga
Journal disclaim any liability for loss or injury in
connection with the exercises shown or instruction
and advice expressed herein.

8 YOGAJOURNAL.COM.AU

BACKGROUND ILLUSTRATION: ©iSTOCK.COM/JANGELTUN Diana Timmins Helen Hawkes contributors

Diana is a freelance Helen is one of Australia’s foremost Samantha
health and wellbeing lifestyle journalists. Her work has Taranto
journalist and been published in most magazines
certified Hatha yoga and newspapers in Australia and In late 2012 Sam
instructor based in syndicated around the world. She’s embarked on a
Wollongong, on the south coast of a UNIFAM-qualified counsellor, a global adventure
NSW. Diana has experimented with Permaculture Institute Graduate that covered 15
many yoga styles, but found her niche and author of SOS: A girl’s guide countries over
in 2009 when she discovered the to Sex, Optimism and Surviving 12 months. She scaled mountains,
Gitananda tradition. She has since the 21st Century and The Slow giggled with monks, rode the tides
followed these teachings continued Guide to Sydney. When she’s 100 of surging rivers, journeyed to
by Dr Ananda Balayogi Bhavanani, she hopes to still be practising remote islands, surfed reef breaks,
even taking a trip a trip to Southern yoga and travelling the world. She whooped with drag queens, dove
India’s International Centre for Yoga currently lives with sharks, hiked with a gun-
Education and Research in 2011. on the NSW toting back country guide and
Diana’s love of yoga and children mid-north was embraced by the yogis of
carves a clear path for her future – she coast with her Rishikesh, India. Sam has long
has plans to pursue further studies West Highland enjoyed the pursuits and benefits
into Gitananda yoga and midwifery. Terrier, Bruce of yoga and – despite the assault
Lee. on every sense, the conundrums
and contradictions of the richly
diverse civilization – she highly
recommends a journey to its
birthplace, India.

02 6161 1462

[email protected]
www.dru.com.au

www.facebook/druaustralia

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yoga teacher?

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talk to us

winning Live for the moment No matter what experiences we go
letter through, we are always the student, always
T h a n k y o u f o r y o u r to work for the moment and having a learning, lessons always to be embraced.
fabulous magazine. My voracious appetite, our house is filled with Being in the moment is so simple; it
instantly removes past and future.
daughter and I both have delicious food from recipes I should have
My little mantra:
subscriptions and eagerly tried years ago, including those from your For this moment I am smiling
For this moment I am at peace
anticipate the arrival of our magazines. I magazine. I have become an avid eBay For this moment I am secure

look forward to the ongoing support and seller to get rid of some clutter, finding WENDY HOWE-SIMONS

information you provide. this process strangely empowering. And Ed: Thanks for your inspiring letter, Wendy.
We wish you all the best in your recovery.
May 2010 began my “experience” certainly my most life-changing process Keep up the fantastic work – we send you
loving, healing vibes. And a special gift!
with ovarian cancer. Since that time is the peace, contentment and security

I have had surgery, chemo, kept working I receive from yoga. Although some

and discovered yoga. Each one of these of the even more subtle postures are

processes has enabled me to wake up, focus a bit daunting at the moment, just being

and take a good look around at our world. able to quiet my mind and body has

Presently, I am undertaking more an ongoing and profound impact on me

treatment and have been amazed with and those around me. BACKGROUND ILLUSTRATION: ©iSTOCK.COM/MXTAMA; GOOD FOR YOU: PHOTOGRAPHY BY ANN ELLIOTT CUTTING; LEAF ILLUSTRATION BELOW LEFT: ©iSTOCK.COM/CHUWY.

what life is presenting. Being unable

... READER’S PICS ...

I would like to add to the letter by Coralie Harris (“I am Keep calm and do yoga
still here”, Feb/Mar 2014). I also enjoy your magazine and
still have every copy since your first edition and I am 62 I love all of the various stories relating to many interesting topics.
years old. I am sure you would find there are a lot more of The health advice, along with the yoga poses, are fantastic. I’ve had
us “oldies” reading your magazine and doing yoga than you these magazines for over three years now and I find the information
might like to think. Articles relating to our age group would very educational and informative.
be a good inspiration for your younger readers, showing
them, just how “young” yoga keeps us. The new evidence from researchers of how yoga affects us
mentally and physically, preventing and treating common ailments
Your magazine continues to inspire me and remind me and diseases (“Good for you!”, Jan 2014) was an outstanding read.
to get back to it. I have learnt all about the eight limbs of It helps me feel committed to my yoga routine.
yoga and the yoga lifestyle from your magazine and that
there is a lot more to yoga than just the asanas. I practise daily yoga and meditation as outlined in your journals.
There are definite benefits – I feel fitter and calmer, and less
I’d like to share photos of my granddaughter Amber (7) anxious and stressed with daily living.
doing yoga and my cat “Missy” in yoga nidra. DONNA PHILLIPS
MICHELLE COLLINS
Ed: Love your letter, Donna. Thanks for sharing. Tell Amber that
we think she is awesome, and give Missy a big smooch from me! Ed: Yep, you sure can’t deny the science, Michelle. We’re on to a good

Want to see yourself, a friend, colleague or family member thing here – let’s stick to it!
or even your pet in a future issue of Australian Yoga
Journal? Send your pics (high resolution jpgs preferred)
to [email protected].

It’s a man’s world, too

I was disappointed with the article “It’s a Woman’s World” (Jan
2014). It posed the question, “why are more women than men drawn
to yoga?” I don’t think it offered adequate answers.

10 YOGAJOURNAL.COM.AU APRIL 2014

Some of the opinions believe I would not have ... NEXT ISSUE ...
and generalisations about made it out of adolescence
men were quite critical and and my twenties the way I Australian Yoga Journal May/June 2014 issue
judgmental. And I found it have. I am perhaps lucky goes on sale Thursday, April 24. Grab your
baffling that men’s views were that I have had the chance copy or subscribe today!
not included. to cross paths with the
NEXT ISSUE: PHOTOGRAPHY: MICHAEL WINOKUR X 2; ILLUSTRATION: OLAF HAJEK teachers I have known but We’ve got another inspiring issue planned as
The article was a stark I believe this relationship we head into cooler days, with plenty of ideas
contrast to the two honest between teacher and student for reinvigorating your practice:
inspiring stories by yoga had two important elements
teachers Stan Cortes and – a willingness to give as a • Breathe new energy • Find freedom in Heron
Damien Lovelock (“Don’t teacher and as a student into your poses and Pose by beginning
quit your day job”). and a willingness to learn. transform your life with a strong and
We all have more than one stable foundation.
PAUL ALCORN teacher in life, there are • Revolve with a practice
many in a lifetime and they that supports digestion. • We celebrate
Ed: Thanks for your feedback, manifest in different forms, autumn vegies!
from experienced teachers
Paul. We’ve certainly taken to our own students. I have
never stopped learning from
your comments on board. my teachers and have never
stopped imparting their
And yes, Stan and Damien are wisdom, inspiration and
enthusiasm for yoga.
pretty cool.
Thank you to my teachers
Forever learning past and present for being the
light in this journey – Branko,
Thank you for publishing such James, Krystle and Michele.
a wonderful information-
filled Yoga Journal for January. Wei-Yee Choong
I really enjoyed reading every
bit of it! I also want to add Ed: Awww, thank you so
the extra comment that I’ve
really loved it since you’ve much for the lovely words,
started as editor... There’s
such an authentic style oozing Wei-Yee. I really love this mag,
from you in your writing and
the articles being published so it makes me happy to hear
each issue!
that my enthusiasm is shining
I just thought I’d drop an
email in response to your through. And thanks for sharing
call to hear about any yoga
teacher stories we have which your words about our teachers –
are special to us. I would not
be the person and teacher I yoga truly is a journey on which
am today if it were not for
my yoga teachers. If it were we are continually learning and
not for their guidance I truly
growing.

This month’s winning letter WURSIATENDTO
has scored Wendy a strikingly WIN!
beautiful yoga mat from
Kamuka (kamuka.com.au)
valued at $110. Email your letter
to [email protected] or
mail it to PO Box 81, St Leonards,
NSW 1590. Include your full name
and address. Prizes available to
Australian and NZ residents only.

APRIL 2014 YOGAJOURNAL.COM.AU 11

talk to us you tell us

... WE ASKED ... We asked you what your hopes and dreams are for 2014. You certainly are an uplifting
bunch - bursting with optimism and positivity. We felt so inspired after reading your posts!
What did you find
hardest or most “To become more flexible “To regain my health and Krishna didn’t tell Arjuna
within poses!” have the gift of living a full, to ‘create balance in your
confusing when you MARNI BARNETT balanced life with gratitude. life’. He showed him the
started practising To practice self-love, awe-inspiring magnificence
“I hope to have more work/ meditation and of course of divine consciousness and
yoga? life balance – focus more on yoga!” MAGGIE ELLIS sent him off to fight. I’ll be
my yoga.” taking a sharp sword into
“The fact that everyone is CASEY PATTEN “Acceptance above all!” battle against ignorance,
obsessed with getting their SARAH WATERS complacency and fear this
legs up around their head... “To find my real true love, year and forever more.”
I mean, seriously??” to learn very gentle yoga to “Hope: to re-establish a NIKOLA ELLIS
RIS DINHAM increase my flexibility and regular yoga practice. Dream:
strength in my back after achieve a daily practice and “My themes this year are
“Breathing, and now it’s 11 back operations, to get more beach in my life.” ‘generosity’ and ‘let go’.”
what continue my naturopathy MELINA HEALEY STELLA CHAMBERS
I love most.” studies with high marks and
MELINA HEALEY to have plenty of family time “To give up balance and Be our Facebook
with my children and my live wholeheartedly. I have friend! Join us on
“The instruction ‘make extended family.” a theory that striving for FB at facebook.com/
space in your knees’. Not MJ BAKER balance just makes you australianyogajournal
a bit of the anatomy that miserable and mediocre.
generally can breathe in
and out.” get more online! LEARN Use the PHOTOGRAPHY: ©iSTOCK.COM/RUSTEMGURLER
SATYA HELEN PATRICE Yoga Journal Pose
Visit our website today at yogajournal.com.au Index to discover
“Soften your back ribs.” the finer points
BELINDA HOULT VOTISNOILTDIANUYES! of asanas.

How has yoga FIND Browse
changed your life? the yoga teacher
directory for a
“Yoga gives me space and class near you.
clarity to connect with my
inner truth and live from SHOP Subscribe
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Yoga Journal.
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inspires me, yoga lifts READ Search the
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within my soul.” yoga practice
S O U L F U LYO G A and more.

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om

PHOTOGRAPHY ON THIS PAGE: JOHN CHO; BACKGROUND ILLUSTRATIONS THROUGHOUT OM SECTION: ©iSTOCK.COM/KATYAKATYA love
connection
APRIL 2014
“We came away from a fun partner
yoga class with a deeper connection
and sense of play. We were trying to
infuse this pose with romance, but at
the time I was thinking, don’t fall into
the pool! We got married a month later.”

Stephanie Sta Maria with Thirun Nadason,
pictured in Kuala Lumpur, Malaysia

YOGA STARS Want to see your photo here?
Send your pics to [email protected]

YOGAJOURNAL.COM.AU 15

a yoga life Megan Dawes Jones shares her cancer journey and
her unique insight into the healing powers of yoga

The beauty of yoga is that anyone can do from scratch again I was able to tune into Posture), our creative glands are squeezed
it anywhere. I did it in my hospital bed the gradual responses in my body.After to ensure the hormone released into the
after a critical bout of surgery for cancer 10 weeks I returned to teaching classes. bloodstream is healthy for strong cells
over two years ago. There are hundreds to replace the continually dying cells; in
of posture variations to suit everyone. I live with a cancer but through yoga Sirsasana (Headstand), our pineal gland
I've learned to manage my mind and live at the crown of the head is rebalanced
Yoga is more than physical – we well. From a yoga perspective, illnesses to make sure our circadian rhythms are
harness the strength of the mind and can be karmic; perhaps it’s in response just right for us; and in Sarvangasana
send our intentions through the body to to a past experience but has come into a (Shoulderstand), a squeeze of the thyroid
bring healing and strength. We all have person’s life now because they have the gland at the throat ensures our blood is
a mind to train and a physical body to resources to deal with it and can learn oxygenated for energy and clear thinking.
maintain – work within your own level. from it. It can be a means by which we
evolve. Illness gives us a chance to bring These are just a few of the changes
During three years of chemotherapy ourselves back into wholeness and create in the body. Science backs up the
I maintained my yoga practice and the life we are meant to live. yoga teachings but there is still magic
incorporated all the healing benefits in the process. Once you open the
of the Gawler Foundation lifestyle Yoga teaches us that we are more doors to your yoga life, new vistas keep
program (gawler.org). So I know than the physical. We have an energetic appearing and life is never the same. Be
yoga slowly becomes absorbed into blueprint laid down before we were your own silent observer.
your consciousness and shapes your born. Kirlian photography can capture
perspective on life. It has seen me this electromagnetic energy, showing PHOTOGRAPHY: ©iSTOCK.COM/DEBRENY
through the fragmentation of my home photos of the baby growing in the
life and its gradual recreation, through womb. It’s the blueprint for our
my sister’s long battle with cancer and physical body, energised by
eventual death, through my own path our chakras along the
through cancer to good health and spinal column.
through turbulent years raising teenagers.
When we work
My real acknowledgement of yoga’s with our yoga
power came two years ago when I had we strengthen
two 6cm ovarian tumours removed. My these vortexes
cancer history went back beyond that of energy and
time, but in this particular instance my we balance
surgeon had to open me up and ensure I the endocrine
didn’t have cancer cells lurking in other glands in front
organs, as well as perform a hysterectomy. of these chakras.
There was no trace elsewhere in my body. These glands tip
“Your organs look healthy,” he said. the hormones straight into
the bloodstream so we get the
Lying in my hospital bed, I used my immediate benefit of balanced
focused full yoga breathing to keep hormones.In Dhanurasana (Bow
my core gently massaged, my lungs Pose), our flight/fright/freeze response
expanding to draw in the prana (the is harmonised by balancing the
lifeforce or chi). I did the healing breath adrenaline and cortisol
to send the prana through my body. in our bloodstream; in
I used the power of intention to see Paschimottanasana,
myself healing. I visualised my yoga (Seated Forward
postures as I could hardly move. Bend or the
Creative Power
I continued my program when I
returned home and gradually got on the YOGA DIARY Share your personal stories
floor to do gentle cat stretches. It was a by emailing us at [email protected]
slow process, but because I had to start

16 YOGAJOURNAL.COM.AU APRIL 2014

wellness

acid test TRY THESE POSTURES TO
HELP EASE HEARTBURN

PHOTOGRAPHY: RICHARD SEAGRAVES; ILLUSTRATIONS: DONNA GRETHEN If you suffer from heartburn, adjusting SUPPORTED LEFT-SIDE-LYING
your yoga practice can bring relief BOUND ANGLE POSE RELAXATION POSE

If you’ve ever had butterflies in your stomach before Use a block to prop a bolster at Lying on the right side has
a big presentation or important test, you know what a 45-degree angle. Sit in front been shown to aggravate
stress can do to the digestive system. In fact, scientists of the bolster and recline back. heartburn, while Ayurveda
in the emerging field of neurogastroenterology — Bring the soles of your feet holds that lying on the left
which studies the connections between the brain together and open knees out side helps digestion. Lie on
and the gut — call the network of neurons lining the to the sides. Support thighs your left side with knees
gut the “second brain”. This helps explain why and knees. Relax arms at your comfortably bent. Place
restorative yoga postures, which relieve anxiety and sides. Breathe comfortably support under your head.
calm body and mind, can be particularly helpful for for 5–10 minutes. Breathe for 5–10 minutes.
taming the symptoms of gastroesophageal reflux
disease, also known as GERD. SUPPORTED EXTENDED
CHILD’S POSE EXHALATIONS
GERD happens when the sphincter at the bottom
of the oesophagus doesn’t work as it should, Stack two or three blankets on Sit tall, relax and turn your
allowing stomach contents to leak up into the a bolster. Kneel in front of the attention to your breath.
oesophagus, causing irritation. Yoga may help bolster and open your knees Mentally count the length
relieve the symptoms, which include the burning about hip-width apart. Ease of your inhalations and
sensation in the chest or throat known as the upper body down onto the exhalations, and try to make
heartburn or acid indigestion. bolster, turning your head to them of equal length. Next,
one side and relaxing your make the exhalation one or
If you have heartburn, it’s a good idea to wait at least arms. Breathe comfortably for two counts longer than the
two hours after a meal before practising. Vigorous 5–10 minutes; then turn your inhalation, or up to twice
exercise and “crunching” actions can sometimes head the other way. as long.
trigger symptoms in susceptible people; let yoga’s
focus on balancing relaxation with effort be your
guide. If inversions aggravate your symptoms,
substitute a restorative posture like Viparita Karani
(Legs-up-the-Wall Pose). And if lying flat on the floor
causes discomfort, elevating your head and shoulders
with folded blankets can help.

APRIL 2014 YOGAJOURNAL.COM.AU 17

positivity

the gratitude
project What are you thankful for? Harness the power

of positive to benefit yourself and others

Clare Desira has a big vision credits and vegetarianism. I developed up the
to change the world. And it Top Five message beyond my notebook and
can all start with you. daily routine and presented it as an opportunity
to contribute to a more sustainable world. The
She’s come up with a speech included what the world would look like
simple idea that can help you if everyone was more grateful and captured their
to become more positive, own daily Top Five. The movement was born.”
mindful and present – each
d a y, w r i te a l i s t o f f i v e Desira is now well on her way to creating
things that you're grateful a movement of generosity and happiness
for. It’s called the Top Five throughout the world, sharing her vision at
Movement – something that a TEDx event (see more at ted.com/tedx),
started out as Desira’s own in corporate settings, in emerging young
personal exercise in positivity, leadership programs and within training,
but has since spread around education curriculum, blogs, magazine articles
the globe. and other publications.

“It’s an easy, daily habit,” “The message I have to share is a simple,
Desira says. “It all started accessible and powerful idea about greater
seven years ago and was possibilities for people to be happy, more
sparked from an article in a generous and to live in a better world,” she
magazine my housemate had says. “And the best Top Fives I hear are always
left on my bed to cheer me up. related to the small and simple things in life
that people so often overlook. A moment
“This article really of connection when someone has learnt
resonated with me as it said to something; an act of generosity.
simply write down a few good
things each day. It sounded “The obvious criticism with this is that it
exciting and achievable. I got is all a little naïve and that my life must be
started that day.” all sunshine and lollipops. But like everyone,
I have felt the pain and challenges that life can
Desira, who manages throw us. For example, I have taken the time
one of the largest corporate to write a Top Five on the day when someone
volunteering programs in close to me tried to take their life and also on
Australia, soon started to tell a day earlier last year
friends about the Top Five. when I was diagnosed
with an autoimmune
“Some started their own,” disease. In my opinion
she says. “Some would tease it’s at these times that
me about it. Others thought a really simple and
it sounded like a nice thing practical tool like
to do. Years passed and my writing a Top Five and focusing on
collection of Top Fives built the positive can be its most powerful.”
up. People started to ask what I would do with them all.
I wasn’t sure, but knew I was onto something.” Head to TopFiveMovement.com to
register for the mailing list to receive a free Top
Fast forward to 2011, when Desira became a Centre for Five Tips and Template document to help you start searching
Sustainability Leadership fellow. for the positive and capturing your own daily Top Five.

“Part of this course was a media training and speech writing
retreat,” she says. “I was required to deliver a speech to 50
peers, all highly successful in their fields and passionate about
sustainability. There were speeches on biodiversity, carbon

18 YOGAJOURNAL.COM.AU APRIL 2014

practice love t
for
freedom PLANET

Be Free Yoga shines a ECIAL
he
light on sex trafficking SP

Gold Coast yoga teacher Naomi Young- well as raising awareness and working Practice for Freedom classes at Fit Girl
Pickrell (pictured) has made it her
mission to unite, inspire and mobilise towards ending slavery. Club in Elanora and Burleigh Heads,
the yoga community to take action
against human trafficking and slavery “Ending slavery is something I feel Qld, as well as at other locations on
through her organisation, Be Free Yoga.
very strongly about and believe yoga is a the Gold Coast to raise money for the
With an estimated 20-30
million people trapped in slavery – great platform for raising awareness and Somaly Mam Foundation (somaly.org)
approximately two million of who are
children that have been sold into sex giving a voice to people that are trapped – a Cambodian based NGO which was
slavery – Young-Pickrell believes this is
an international emergency that must in this nightmarish existence,” Young- founded by Somaly Mam, a survivor of
be addressed urgently.
Pickrell says. “The more that this subject sex slavery who has dedicated her life
“There are more slaves in the world
today then there has ever been before,” is brought into the spotlight, the more to save other victims of slavery and
she says. “It’s a humanitarian crisis
of epic proportions and completely chance we have of shaming the offenders empower survivors.
unacceptable. It’s also an issue that
many people are unaware of. How can who fuel the problem, and the
people take action when they don’t
know that it’s happening?” more pressure we can put on “There are more slaves

Be Free Yoga is encouraging yoga governments to take action.” in the world today than
teachers across the country to hold This crisis is not just confined there has ever been before”
Practice for Freedom charity yoga
classes to raise awareness and funds to developing countries such
for Project Futures (projectfutures.
com), a not-for-profit organisation as Cambodia and
that supports survivors of sex slavery as
Thailand; shockingly

PHOTOGRAPHY: JENNA AGIUS PHOTOGRAPHY Australia is also a

destination country.

People are trafficked

to Australia for

exploitation,

including forced

labour, slavery, sexual

servitude and debt- For more
bondage. information, visit

Young -Pickrel l befreeyoga.com.au

holds regular weekly

APRIL 2014 YOGAJOURNAL.COM.AU 19

food

‘tis the season

Eating seasonally doesn’t just
help the environment – you benefit, too

When a food is in season, it’s abundant and at its tasty,

nutritional best. When it’s out of season, supplying it

means using up a load of energy getting it to you. It’s

not just the food miles – the refrigeration needed while

being transported and then stored also wastes precious

ve the resources. And all that energy costs money – a price

PSLPAENCEI T which is passed on to you, the consumer.
lo
AL autumn fruit Food that has to be transported a long way is also

PHOTOGRAPHY: ©iSTOCK.COM/TWINGapplenashiharvested early – meaning it doesn’t have time to fully

banana papaya develop. This leaves you with tasteless produce with

reduced nutritional content.

cumquat passionfruit The alternative – eating local, fresh, seasonal produce

custard peach – is cheaper, healthier and
apple pear
summer fruit fig persimmon winter fruit more delicious. Use our guide
grapes plum to shop seasonally. Cut it out
apricot mangosteen guava pomegranate apple nashi and stick it on your fridge!
honeydew quince
banana mulberry kiwifruit rhubarb blood orange navel orange
lemon rockmelon
blackberry nectarine lime orange cumquat nuts spring fruit
mandarin
blueberry passionfruit custard pear banana mango
apple persimmon blood orange papaya
boysenberry pineapple grapefruit pineapple cherry pineapple
kiwifruit quince cumquat rhubarb
cherry rambutan lemon rhubarb grapefruit rockmelon
lime tangelo honeydew Seville
currant raspberry mandarin lemon orange
loquat strawberry
gooseberry rhubarb mango lychee tangelo
mandarin Valencia
guava rockmelon orange
watermelon
honeydew strawberry autumn vegetables

kiwifruit tamarillo Asian greens lettuce

loganberry Valencia avocado onion winter vegetables
lychee orange
mango beetroot parsnip Asian greens leek
watermelon
borlotti peas avocado okra
beans potato
broccoli pumpkin beetroot olives
Brussels silverbeet
summer vegetables sprouts spinach broccoli onion spring vegetables
beans squash
asparagus lettuce cabbage swede brussels parsnip artichoke lettuce
capsicum sweet potato sprouts peas asparagus peas
avocado peas carrot sweetcorn cabbage potato avocado potato
cauliflower tomato carrot pumpkin beans silverbeet
borlotti radish celery turnip cauliflower silverbeet broad beans snow peas
beans cucumber mushrooms celeriac spinach broccoli spinach
snow peas eggplant celery swede cabbage sugar snap
beans fennel sweet potato carrot peas
squash horseradish turnip cauliflower sweetcorn
capsicum Jerusalem cucumber tomato
sugar snap artichoke leek zucchini
celery peas kale

cucumber sweetcorn

eggplant tomato

green beans zucchini

leek zucchini fennel
flower
leek

20 YOGAJOURNAL.COM.AU APRIL 2014



beauty

the secrets of
sustainable
beauty love th

Options in cosmetics with a PLANET
conscience are easy to find,
writes Emma Bangay ECIA
e
SP
L
Finding environmentally- of ingredients and results packaging is recycled, OPTIONS TO GET YOU
friendly beauty products – agrees, noting that for with tons of plastic and PHOTOGRAPHY: ©iSTOCK.COM/PAFEON THE RIGHT TRACK
that are also effective can her, “sustainability” has cardboard packaging
be hard. That’s why toxin- just as much to do with the ending up in landfill. Live Native Exfoliating
free beauty expert Irene non-toxic ingredients and The toxic chemicals in Cleanser, $39.40.
Falcone has made it her responsibly resourced and many mainstream beauty begenkishop.com
mission to bring together recyclable packaging as it products end up going
the most responsible, does with the marketing. down the drains and into 100% Pure Fruit
results-driven beauty our oceans, contaminating Pigmented Black Tea
products and offer them “I often wonder about our water and sea life.”
in a one-click online shop the sustainability of Mascara, $26.95.
– nourishedlife.com.au. misleading advertising – it In choosing to buy nourishedlife.com.au
Falcone, along with other has a detrimental effect the right products, you
natural beauty trailblazers, on the emotional and know that the packaging Dr Bronner’s Fair
believes that sustainable, psychological health of is coming from recycled Trade and Organic
organic and animal-friendly consumers,” she muses. materials and from Soap, $5.95.
cosmetics and skincare “My point of view is that environmentally-sound drbronner.com.au
should be available to sustainable beauty is production processes.
the masses, and that the that which supports the AEOS Enriching Moisturiser,
traditional mindset abouth consumer and the planet Sustainable changes can $98. begenkishop.com
them must change. to thrive and become even be made well before
more beautiful in totality.” you step into the shop Dr. Alkaitis Organic
“The biggest myth or log on to a website. Eye Cream, $66.
about sustainable and The organic and “Reusing glass cosmetic nourishedlife.com.au
organic beauty is that it�s sustainable arm of the jars is my personal
useless”, Falcone laments. beauty industry is regulated favourite,” Sargent says.
In fact, she says, the most by a number of official And using a product until
exciting part about organic organisations – they certify it’s empty – rather than
beauty is that, “green the authenticity of the just until you’re bored
science has become so organic and natural claims. with it – will eliminate
advanced now we’re seeing over-consumption and
these natural and organic “In the last few years spending. Sounds like a
products outperform the we have seen a huge beautiful idea.
synthetic versions”. growth in eco-chic,
sustainable and healthy
Sam Sargent, founder beauty products that are
of begenkishop.com – a not only animal- and earth-
hand-selected collection friendly, but good for the
of natural, organic and body,” Sargent adds. But
vegan beauty products be sure to be savvy about
chosen for their purity sustainability, she warns.
“Only a small amount of

22 YOGAJOURNAL.COM.AU APRIL 2014



lo ve the eating wisely
AL
PSLPAENCEI T

voenrtghee

Go on – get your
hands dirty. Your
planet will love
you for it!
By Alison Turner

You might think the most noticeable thing about Costa APRIL 2014
Georgiadis is his rather wild and bushy beard, but spend even
just a few moments in his company and something else becomes
far more apparent – his overwhelming enthusiasm for plants,
people and the planet.

“It’s all about health,” he says of his gardening philosophy.
“The health of the soil creates a healthy plant, which creates
a healthy person. We’re responsible for that chain. It’s a garden
planet that we live in.”

For the past three years Georgiadis has appeared on
ABC1’s Gardening Australia program. “It’s a program that’s
an opportunity to bring gardening, growing and sustainable

24  yogajournal.com.au

PHOTOGRAPHY COURTESY COSTA GEORGIADIS; ILLUSTRATIONS THROUGHOUT Main pic: Georgiadis
©iSTOCK.COM/BEASTFROMEAST with one of his
beloved chickens,
below from left: y o g a j o u r n a l . c o m . a u   2 5 
teaching kids about
sustainable gardening;
Costa cakes!

APRIL 2014

eating wisely

FACT: each year in Australia we messages to people across the country – – it will hook you with the growing bug!
throw away $5.2 billion worth of food across multiple climates and conditions,” Once you start it’s going to change your
he says. “It’s a chance to build community approach – when you taste it, there’ll be
Source: Australian Conservation Foundation through growing and sharing.” no turning back.”

Georgiadis’ Georgiadis wants people to start As well as growing his own vegies,
verge garden engaging more with where their food Georgiadis is big on composting. He’s
comes from, whether it’s by eating even an ambassador for International
seasonally, buying from farmers’ markets Compost Awareness Week (May 5 – 11,
or – better yet, growing your own. 2014, compostweek.com.au).

“You truly are what you eat – and as “Composting is gaining recognition
soon as you start growing your own food rapidly,” he says. “All you need to do is
and eating what you grow, the healthier separate your scraps into waste that can be
composted – keep a covered container on
you’ll become,” he says. the kitchen bench – then take it out to your
Think you’re all brown thumbs? compost pile, add some grass clippings,
dead leaves, wood shavings, a little water
It’s a common perception, but and give it a stir. It will start to break down,
Georgiadis believes that anyone can creating a rich food for your next crop of
grow their own food. vegies. Suddenly you’re making a difference
to the waste stream – you’re becoming an
“One of my favourite tasks is environmental activist!”
encouraging people who don’t see
themselves as gardeners to give it Another option is a worm
a go,” he says. “Start small – a pot farm, which you can easily set
plant, a corner of your courtyard. up in a corner of a balcony
Go with things you know will give or yard. Feed your worms a
you a return – parsley, basil, cherry regular supply of fruit and
tomatoes. These will provide a real
abundance. Use it in your salad

26 YOGAJOURNAL.COM.AU APRIL 2014

vegetable scraps, and they’ll reward you building your practice,” he says. “Just start connect with Costa
with a rich fertiliser – which in turn will with one ingredient at a time, and add it
help you grow more food. to your routine. costasworld.org
instagram.com/costasworld
“This is one of the most powerful “It can all start with something as facebook.com/costa.georgiadis.1
initiatives you can take,” Georgiadis says simple as a pot plant, but it will
of composting and worm farming. “It soon become so much more. y o g a j o u r n a l . c o m . a u   2 7 
stops scraps from going into the waste I just want people to have
stream, and you’re building another tool a go. The more effort we
to help you grow your own.” make, the better it will be
for the planet.”
Another Georgiadis initiative is the
verge garden – the practice of planting Watch Costa on Gardening
edible, ornamental and native plants on Australia on Saturdays
the green verge along footpaths. at 6:30pm on ABC1.
abc.net.au/gardening
“Any space in the city or suburbs offers
an opportunity,” he says. “You can either
grow concrete or a strip of grass full of dog
poo, or you can grow a garden. A garden
that will absorb water and cool your street.”

Apart from growing food, you can also
grow native flowering plants that will
attract and feed bees, insects and birds.

“This brings about a more balanced
ecosystem,” Georgiadis explains. “You
need these birds and insects to pollinate
your plants. So you’re growing food for
yourself and for other parts of the chain
that help us by default.”

Once again, you can start small.
Check with your council first, and then
get started on building your own living
streetscape. Your council can advise on
which plants are indigenous to the local
area. Rally your neighbours to get involved
and you’re encouraging the growth of
community as well as food.

Making the effort to learn where your
food comes from, using food scraps for
composting and growing your own fruit,
vegetables and herbs is helping to build a
healthier, richer and more fertile planet
for yourself and those that come after you.

“Every time you put something in your
mouth you’re making a decision about
our environment,” Georgiadis says. “It’s
a new layer of personal responsibility.”

Georgiadis even believes there are
similarities between the practice of yoga
and the practice of gardening sustainably.

“Each ingredient is like a yoga pose
– you need to work on perfecting it,

APRIL 2014

28  yogajournal.com.au APRIL 2014

wisdomhe
SP
PLAlovNeEt T
illustration: ©istock.com/GElatoPlus
ECIAL
APRIL 2014
consume
less,

live
more

Embrace a life in which less is best and
contentment is within your grasp

By Helen Hawkes

As a yoga student and a permaculturist,
I often wonder how I can have a more gentle impact on
the Earth. How can I use less, want less and waste less?

Part of this desire is born out of selfish reasons –
a longing to step off the endless cycle of consumerism
that sees us tied to nine-to-five jobs, overmortgaged,
pushing our credit card limit and generally caught in
the seductive traps of a Western lifestyle.

As author Tom Hodgkinson says in his bestselling
book How to Be Free: “Today we are imprisoned by
our desires and shackled by shopping. Our natural
desire to live well and enjoy life is co-opted by
the consumer system and turned into something
materially based and enslaving.”

Freedom, says Hodgkinson, exists in a sort of
spiritual self-sufficiency.

Y o g a j o u r n a l . c o m . a u   2 9 

wisdom

build strength and focus

✤ Stand on the floor with all your weight ✤ Twist your spine to the right side.
on your left foot, your left knee bent
and your right toe tip forward. ✤ Lengthen your fingers and make
sure you can breathe easily with
✤ Take your left arm and shoulder your diaphragm from your abdomen.
forward and your right arm and
shoulder backwards. ✤ Hold for 30 seconds to one minute
and then alternate sides.
✤ Push your right sitting bone forwards
and upwards and your left sitting ✤ Do three or four times each side
bone forwards and downwards. to increase blood flow, strength
and core stability.
credit: simon Borg oliver

Says NSW psychotherapist Shirley with pranayama and asanas, are the things
Hughes: “When we are caught up in fads that will allow you to live simply.”
and fashions we don’t have clear thinking;
we are being driven by a different force. s ta r t   a s   yo u   m e a n   t o   g o   o n

“Consumerism is about the outer We are the target of clever marketing
self, not the inner self. And that not every time we pass a billboard, turn on
only gives us less physical space, because the radio or television or enter a shop,
of our accumulation of things, but less says Hughes. “It’s monkey see, monkey
emotional and mental space too.” do, monkey buy.”

What we need now, more than ever, is a Set a different intention for the day
life and a lifestyle based on spiritual values by doing some early morning exercise
rather than the greed of global capitalism. and connecting with the Earth, suggests
Part of the antidote, believes Simon Borg Borg Oliver. And follow through with a
Oliver of Synergy Yoga, is simply trying yoga attitude that focuses on the niyama
to live with as little as possible. (observance) of Santosa, or contentment.

“When you wake up in the morning, With a greater appreciation of what we
make do with sunlight and air and a already have, perhaps by contemplating it
barefoot walk on the grass for as long as in meditation, we may be able to resist the
possible,” he says. “These things, along consumption that is prompted by the idea
that more “things” will bring us happiness.
“We’re the target of
clever marketing – it’s Santosa suggests being at peace
monkey see, monkey within and content with our lifestyle;
do, monkey buy” being happy with what we have rather
than being unhappy about what we don’t
break the chains have. And, when you think about what illustration: ©istock.com/GElatoPlus
of consumerism most of us don’t have – a yacht, a multi-
million dollar home on the Italian coast,
✤ Death to supermarkets ✤ Make music ✤ Love thy neighbour awardrobe filled with Prada and Versace,
✤ Bake bread ✤ Start producing ✤ Be creative a Ferrari – it’s ludicrous to think we are
✤ Open up the ✤ Embrace beauty ✤ Free your spirit just one thing away from satisfaction.
✤ Embrace poverty ✤ Dig the earth
community hall ✤ Hail the spade a P P r e c i at e   s i m P l e   l u x u r i e s 
✤ Quit moaning
Of course, in this life, we are only human
credit: How to Be Free by tom Hodgkinson, Penguin Books, 2006 and we all hunger after a little luxury,
especially at times when we feel tested
by the demands of our existence. After
a long working week, a battle to pay
bills or any other kind of human crisis,
consumption of fast food, mass products
or other feel-good-fast promises can

30  yogajournal.com.au APRIL 2014

“our lives are already good – an appreciation
of that can help us to restore peace”

easily seduce us. How difficult then to “All of these things cause distress,” he live more lightly
practise Aparigraha – neutralising the says. To combat our Western tendency to on the earth
desire to acquire and hoard wealth. be out of balance, we need to unblock the
blockages, make energy move inside us Grow some vegies, save water,
But don’t think it’s all about sackcloth and sit back and enjoy paradise. Practising compost your scraps and, without
and miserly living. While the yogi feels yoga on a daily basis is one easy way to knowing it, you are contributing to
that the collection of or hoarding of things help loosen attachments and relax the a better world.
implies a lack of faith in the universe and body and mind.
themselves to provide for the future, this Permaculture is a system by which
is not to say that we can’t enjoy luxuries, Says Hughes about the force we can exist on the earth by using
says Hodgkinson. behind her creation of The Calm Zone energy that is naturally in flow and
(thecalmzone.com.au, a wellbeing and by using food and natural resources
“It’s just that we shouldn’t take them relaxation CD): “Relaxation helps us be that are abundant in such a way
seriously as a kind of goal into life,” he clearer inside. It creates balance between that we don’t continually destroy
points out. Hodgkinson also believes doing and having and being.” life on earth, says the “father of
it’s important to distinguish between permaculture”, Bill Mollison.
the actual physical pleasures produced In your yoga practice, don’t hold off
by simple everyday luxuries like food until Savasana to relax. Instead, try to “Wherever we live we should start
and drink and the promise of pleasure relax all the way through each posture, to do something,” he says. “We can
produced by the marketing of mass- advises Borg Oliver. start first by decreasing our energy
produced goods. consumption. We can cut our vehicle
Meditation can also bring you use by using public transport and
“Our lives are already good,” Hughes to an empty mind place and give you sharing with friends. We can save
reminds us. “An appreciation of that can the possibility of focusing, not on the water off our roofs into tanks, or
help us to restore peace.” many things we believe we must acquire, recycle greywater to the toilet
but on one thing – our essence, which will system or garden. We can also begin
r e l a x   t o   l e t   g o   o f   d e s i r e  always be enough. to take some part in food production.
This doesn’t mean that we all need
Besides the way the world is geared for Helen Hawkes is a freelance journalist and to grow our own potatoes, but it may
us to consume, Borg Oliver believes author who lives on the NSW mid-north coast mean that we will buy them directly
that other common factors may be with her West highland Terrier, Bruce Lee. from the person who is growing
behind our desire for more, more, potatoes responsibly.”
more. He says they are overtension, To find out more about Yoga Synergy, head to
overstretching, overbreathing, overeating yogasynergy.com. Sitting at our back doorsteps all
and overthinking. we need to live a good life lies
about us, says Mollison.

“Sun, wind, people, buildings, stones,
sea, birds and plants surround you.
Cooperation with all these things
brings harmony. “

APRIL 2014 y o g a j o u r n a l . c o m . a u   3 1 

basics

forward thinking

Release tension and soothe your nervous system with
this bend for all levels by Nikki Costello

( head-of-the-knee pose )

janu sirsasana
janu = knee; sirsa = head;

asana = posture

“I’m so inflexible I can barely touch my toes.” a deeper stretch
As a yoga teacher, I hear this again and again. I’ve
even seen people spontaneously bend over to reach After practising Janu Sirsasana,
for their feet to demonstrate their tightness. I try to a one-legged forward bend, you’ll
explain that you don’t have to be flexible when you be better prepared for a full, two-
start practising yoga: the act of doing yoga helps you legged stretch. Practise the pose
build the flexibility and strength you need. Even if several times on each side, and
you can easily get your hands to your toes in forward- then stretch both legs out and join
bending poses, that’s not necessarily a good measure them in Dandasana (Staff Pose).
of your overall flexibility. What really matters are the Reach for both feet and see if
actions you take to get them there. you're able to bend forward more
easily in Paschimottanasana
If you focus on going deeply into a forward bend, (Seated Forward Bend).
such as the seated forward bend Janu Sirsasana (Head-
of-the-Knee Pose) and your hamstrings and glutes
are tight, you’ll bend from the spine: the tailbone will
tuck under, the upper back will round and the backs
of the knees will pop off the floor. In this case, even
though you might still be able to reach your toes,
you’d be missing the true benefit of the pose. The
goal of a forward bend is not, in fact, to “bend” but
instead to fully extend and lengthen your spine

32  yogajournal.com.au APRIL 2014

lengthen    
your spine

B e n d   yo u r  flex   
elBows your   
foot

APRIL 2014 y o g a j o u r n a l . c o m . a u   3 3 

basics

step 1

while stretching the back of your Reach your
body – your hamstrings, gluteal muscles arms tall and
and spinal muscles – to the extent that’s press down
appropriate for you. through your
sitting bones.
Although you don’t want to bend your
spine in Janu Sirsasana, there are three stretch the sides and lift the spine PhotograPhy: david martinez; model: jennifer lane; stylist: lyn heineken; hair/makeuP: racine christensen.
joints you do want to bend in the pose:
the hips, the knee of the bent leg and the set It Up and distribute your weight evenly on
elbows. Learning to bend in all the right ✣ Resting your hips on a blanket, sit both sitting bones.
places allows you to create length and upright and extend both legs forward.
extension in the spine. ✣ Bend the right knee, pressing the heel FINIsH Lift the bent-leg side of the torso
into the inner right thigh with the toes with a little more effort and attention to
Bending at the hip joints is crucial in touching the inner left thigh. ensure that the torso lengthens evenly
any forward bend. It allows the torso to ✣ Keep the left leg straight, resting on the and that your spine is lifted. Create space
extend forward while the spinal muscles centre of the calf with the toes pointing up. in the abdomen by pressing the thighs
stay relaxed. If your hamstrings and glutes down as you stretch the arms up. Move
are tight and you feel your tailbone tucking ReFINe As you inhale, extend the arms up. your shoulder blades in towards the spine
under, sit up on a folded blanket or two. Bring the arms toward the back of the ears and your abdomen back and up under the
Feel as though you are sitting directly on and then take a deeper, fuller breath to ribs. Maintain this position for a few
top of your sitting bones and that your extend the arms completely and lift the breaths to energise your spine.
pelvis is tilting forward. torso. Keep both sides of the pelvis in line

Having one knee bent in Janu Sirsasana further expand and frees the upper spine at the joints with skill and attention and
makes it different from other seated to move inwards toward the heart. lengthening the spine before folding
forward bends. The action of bending forward. When you practise Janu
one leg helps alleviate the pull of tight Extending the spine and stretching the Sirsasana this way, not only will touching
hamstrings and gluteal muscles on that back body in a seated forward bend can your toes become easier, but you’ll be
side of your body, while the added mobility have a calming effect. Practising these getting the benefits of fully extending
allows you to extend the abdomen further poses can improve digestion and soothe your spine and expanding your chest.
forward. the nervous system. You experience
these benefits by practising a progressive Nikki Costello is a certified Iyengar Yoga
The final bend in the pose is at the series of actions: stretching and releasing teacher living in New York City, US.
elbows. When you clasp your foot (or a tension in the back of the body, bending
strap) and bend your elbows, the pull of the
arms helps lift the chest upwards, which
lengthens the upper spine. And gently
pulling the shoulders back helps maintain
this extension.

Practising the variations taught here
will help you find extension in your spine.
In the first variation (see Step 1), focus
on balancing your weight evenly on both
sitting bones and on stretching your arms
upwards. Lengthen the sides of the waist
equally to lift the spine and tone the
abdomen. In the second variation (see
Step 2), focus on bending at the hips as
you lean forward and hold your foot. Firm
your arms to lift your chest and extend it
forward as you press the back of your legs
to the floor. In the final variation (see Final
Pose), lengthen your spine completely
from the bottom to the top. Bending your
elbows out to the sides allows the chest to

34  yogajournal.com.au ApRIL 2014

STEP 2 BE THE BEST YOGA
TEACHER YOU CAN BE
Keep lengthening, not
rounding, the spine. world class yoga
teacher training

Is Teaching Right for You?

extend forward to reach the foot Start Teaching Yoga

SET IT UP extend both your arms. Press Teacher Training Course - 350 hrs
✣ Resting your hips on a the entire back of your left •14 month course
blanket, sit upright and extend leg to the floor, from the • on-line or Sydney based
both legs forward. upper thigh to the back of • øexible training and modules
✣ Bend the right knee, pressing the heel, while also pressing • includes öve-day residential
the heel into the inner right the right leg downward.
thigh and letting the toes touch Teach Back Care Courses
the inner left thigh. FINISH Lift from the waist
✣ Keep the left leg straight, to the armpits to create Post GradYBC- 100 hrs
resting on the centre of the calf equal length on the sides of • faculty includes physiotherapist
with the toes pointing up. your body. Move the back ribs • safety, pain, functional anatomy
✣ Inhale and extend the arms in towards the chest and lift • two x four day modules
upward. Exhale and reach the chest even higher. Continue
forward to hold the pressing the outer right thigh Become an Expert
left foot with both hands, or and knee down and turn from
loop a strap around the foot. the right side of the waist until Post Grad TTC - 150 hrs
your entire torso is facing • take your classes to the next level
REFINE Pull strongly on the forward. Hold this variation • advanced yoga energy systems,
foot as you press it into your for several breaths to lengthen philosophy, pranayama, medita tion
hands or the strap to lift your the front of the spine and • gain recognised accreditation
torso up. Straighten and fully make the back more concave.
Help Mothers To Be
elements of practice
Post Grad Pre & Post Natal - 130 hrs
In Hatha yoga asanas, the back of the body is referred to as • faculty includes midwives, advice
the west (paschim in Sanskrit) and the front of the body as the
east (purva). Both sides are given equal importance and reflect from obstetrician & physiotherapist
balance and harmony in the body. The sun rises in the east, • vocal toning, optimal foetal
energising our bodies for the activity of the day, and sets in the position, pregnancy trimesters,
west to prepare our bodies for rest and sleep. When you practise safety, birth & post natal
forward-bending poses and stretch the back of your body, you • four modules - øexible delivery
will discover that they can help you relax, become quiet and
even sleep better. About IYTA

APRIL 2014 Our Courses

International Yoga Teachers Association
[email protected]
www.iyta.org.au

basics

FINAL POSe

janu sirsasana

Set It UP while you spread and lift the
✣ Sit upright and extend both chest. Maintain the steady
legs forward. effort of the legs and arms
✣ Bend the right knee, pressing as you exhale and stay in the
the heel into the inner right pose. Inhale again and extend
thigh and letting the toes touch the front of your body forward
the inner left thigh. until the hips fold more deeply.
✣ Keep the left leg straight, On your exhalation, bend your
resting it on the centre of the elbows directly to the sides and
calf with the toes pointing up. broaden the collarbones and
✣ Inhale and extend the arms up. chest. Keep the elbows lifted and
✣ exhale and reach forward to wide apart.
hold the left foot with both
hands or loop a strap around FINISH With each breath
the foot. lengthen the front of the
spine and move the back
ReFINe Press both legs down muscles into the body. Now
as you lift the waist towards the the knee, hips, shoulders, elbows
armpit. Use your inhalation to and wrists are all bending to
draw the abdomen back and up support your spine to extend.

Fully extend your spine
as you fold forward.

optimise your pose explore these modifications of Janu Sirsasana

to open your hips to relieve knee pain to lengthen your spine to quiet the mind
Move the thigh and Place a rolled-up sock If you can reach your Place a blanket or
knee of your bent leg or a strap behind the toes with your hands, bolster across your shin
further out to the side, back of your bent knee reach beyond the foot and rest your head on it.
while still keeping the to make more space and clasp one wrist Relax here with even
outer knee down. for the joint. with the opposite hand. breathing for 2 minutes.

36  yogajournal.com.au APRIL 2014

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1ssaavveeemnoenrgeyy,AIcncdoursdDtiDrnyWDg,GahDtUesoeatshrStewrehcwi’eadsleioetcohtAcklhfohou–ewttsohsh$tfmare6ifnats9utlslhciciaenoehncelkdoyGiionndroaudssvtt’cfeehgroraeiandudrmmgldtoeihenfsan–gaant$nvc’she1oe5oDnel5etseacwopctlhaareritsycetemardafr–etryenie$rftr1yuo2oosf4nuec:–e$169 PhotograPhy: ©iStock.com/SnaPPhoto; tag: ©iStock.com/alexrathS

38  yogajournal.com.au APRIL 2014

he PLAlovNeEt T
SP
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APRIL 2014
18

ways to
love the
planet

get your warm (green) fuzzies
with these ideas for a cleaner,
healthier and happier earth

y o g a j o u r n a l . c o m . a u   3 9 

2when life gives From
you lemons... Samudra’s
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... clean the house! Forget
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need is this multi-tasking yourself green
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APRIL 2014
40  yogajournal.com.au

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