Australian Yoga Journal (February 2020)

violence was the only way to ward off threats at school. In
other words, I fought a lot to establish a measure of
authority.
But when I got to high school, I was back at the bottom
of the social pecking order. Although kids seemed much
calmer, displays of male dominance never went away. They
manifested in the uneasy hierarchy of social groups. As a
freshman, I felt I needed popular, attractive friends to have
my back. Since sports culture is infused with valour, vigour,
and classroom privileges, such as easy A’s, I was ultimately
happy to join the basketball team.
But there was a price to pay. The supreme virtue on the
team was obedience, and it went beyond following our
coach’s direction in order to win. It policed our
personalities, and any show of weakness was immediately
checked with discipline. I’m a very sensitive person, and
I’ve always wanted to be kind to people. But at some point,
I just stopped being nice, because there were times I had
revealed my compassionate side only to be punished. Once
during a conditioning drill, while sprinting up and down
the aisles of the aluminium bleachers on the football fi eld,
I spotted one of my teammates throwing up, so I stopped to
help him. My coach benched me for going to his aid and
started consistently bullying and berating me. I learned not
to risk humiliation this way. I learned to fi t in.
Basketball became my identity. I thought my sole
purpose was to jump high and drain three-pointers to the Luxury, eco-friendly, and
delight of my classmates. And the more I bonded with my sustainably produced yoga mats
team, the more I needed their validation—proof that I
wasn’t different. At the time, Michael Jordan and Gatorade and accessories
had collaborated on one of the most famous ad campaigns
of all time. Perhaps you remember it—the NBA giant was
portrayed smiling, dunking, and not saying a word. I
thought I had to Be Like Mike: apolitical, raceless, and
happy to entertain.
When I started visiting college campuses, coaches
wanted to know whether I’d fi t into their system, which
was designed to profi t off my body. They weren’t concerned
with my mind, and defi nitely not my spirit, which had
already been broken. www.anjaligeneration.com.au
I ended up attending University, where I’d earn my
scholarship if I performed. Instead, I dislocated both of my Kind to your body, kind to the planet
knees on separate occasions during conditioning drills
before my freshman season even began. I went back home
to live with my parents. I joined a junior basketball team
but never touched the court. Benched again, I hated myself.
I only identifi ed as a basketball player—a failed one, at
that. I started partying and taking drugs to escape the pain
of feeling so isolated and lost. Deep down, I knew I
wouldn’t thrive if I stayed. Being black and doing drugs is
different from being white and doing drugs; I was going to
end up in jail or dead. So I got in my car and drove till I hit
Atlanta, where I had a few friends from high school.
There, I became a personal trainer and went back to
school to study English. I knew that sports culture had left
my critical-thinking skills underdeveloped. This challenged
me to refl ect: Who was I going to be in the world?
Eventually, as a companion to mixed martial arts
training, I started practicing yoga at home through the
digital home-fi tness regimen P90X.

I thought I had



to Be Like Mike:


apolitical, raceless,



and happy to



entertain.















































It felt so good to stretch, breathe, grow, and share who I was—a man labour of other human beings. As we
and get on my mat without fear— who descends from enslaved immerse ourselves in social and
knowing that each practice was unique Americans and fi nds strength in these political realities, we necessarily
in what emotions it would raise—that I roots built of compassion, patience, nurture our inner selves. That’s why
started attending yoga studio classes. and resilience. Chelsea and I co-founded a non-profi t


y ogajournal.c om.au slowly took a journey inward. I was out to fi gure out things on my own— which organises programs specifi cally
After my basketball career, I had set
organisation called Red Clay Yoga,

Over fi ve years of practicing yoga, I
for teen boys and girls. Through yoga,
an attitude many men lean into.



beginning to understand that I wasn’t

just my body or my mind but a complex
we wanted to teach the next
American masculinity often reduces




generation of men and women that

mind, body, and spirit. After I met my
issues into “us versus them” or “me
wife, Chelsea, she encouraged me to
their defences, and be rooted in the

take my practice to the next level and against the world”—which plays out they can rise above stereotypes, shed
on every level of society, whether it’s in


f ebruary/mar ch 20 20 Atlanta, an urban yoga ashram. courts, or in corporate offi ces, politics, Shane Roberts is a yoga teacher and


enrol in teacher training at Kashi

glory of their own lives.
high school classrooms, on basketball


and beyond.
When I started studying yoga
philosophy, it opened me up to a region
But yoga taught me that individual


expression is stronger when it takes
in my heart where love had been cut off


the co-founder of Red Clay Yoga. He


privilege, every product, and every
soul and showed me that I could be


Jaya Devi Bhagavati. Learn more at

50 by fear. Love opened up a door into my place in community with others. Every studied yoga philosophy with Swami

service originates from the shared
vulnerable. It was time to fi nd, ground,
redclayyoga.org.

Activating through asana








In his new program for teens, US yoga teacher


Shane Roberts invites adolescent boys to decide


how they want to move through the world.


BY DEANNA MICHALOPOULOS


AS A HIGH SCHOOL basketball player, discussions that encourage them to pause,
Shane Roberts’s entire personality and identify their feelings, and find healthy ways
purpose had been a ready-made product of to process and articulate the breadth of their
hyper-masculine athletic culture: Act tough emotions—from frustration to happiness.
and perform on the court. When he “Black boys can be scared to get angry
dislocated both of his knees and his career because it may have consequences,” says
plans were shattered, it was time to figure Roberts, nodding to the fact that in 2015, black
out who he really was. What he discovered, children were five times as likely to be
with the help of yoga, was that his strength incarcerated as their white peers, according to a
could give way to something softer. He report from the Sentencing Project, a criminal-
could see the world as it was and decide justice advocacy group. “On the other hand,
how he wanted to walk through it. they may be afraid to feel joy because they
It’s a lesson Roberts has poured into his don’t want to be disappointed or feel like it’s
innovative new program, Yoga, Art, & going to be taken away,” he adds.
Movement Camp, which empowers teen boys, Once they start to build an understanding of
ages 13–15, with the tools to think critically themselves and a sense of acceptance, Roberts
about who they are, who they want to be, and will introduce conversations that dive into race
how they can effect change in their and culture in an effort to raise levels of critical
communities. Roberts was inspired by his wife, awareness and to help the boys engage with
renowned yoga educator Chelsea Jackson their communities and enact change.
Roberts, PhD, who, seven years ago, launched The weekend culminates in a three-mile
Yoga, Literature, & Art Camp—a successful urban expedition across Atlanta from
tuition-free program for teen girls. In 2014, the Morehouse College (which admitted Martin
pair co-founded Red Clay Yoga, a non-profit that Luther King Jr. when he was only 15) to the King
shares yoga as a tool for critical engagement. Centre. They’ll wind through historically black
“I want to offer boys permission to mature,” neighbourhoods, observe landmarks where
Roberts says. “Yoga helped me put down some King Jr. once walked, and notice where
immature behaviours from my past and define gentrification is unfolding.
my manhood for myself.” “Particularly for the black teens in the
The program, which launched in October, program, we want them to walk down Martin
will begin with weekend-long sessions Luther King Boulevard and not feel ashamed of
throughout the city’s historic neighbourhoods the poverty they see. It isn’t their fault, and it
and combine yoga, self-reflection, and isn’t because of a dysfunctional black culture,”
discussions of history and culture. Students will says Roberts, who will instruct conscious
also participate in a socially conscious walking walking and root-chakra grounding throughout
tour through downtown Atlanta, led by Red the journey. “If a drug dealer is the most
Clay Yoga co-director Jemar Raheem, a certified powerful person in the neighbourhood, I want y ogajournal.c om.au
wilderness guide. them to ask why without judgment.”
“Every weekend will begin with an asana Roberts emphasizes that the solutions are
practice as a way to open up and experience always going to be political. By the time kids
what it feels like to move in a conscious, fun turn 18, they should know who their national
way,” says Roberts. “We’re also excited to teach and state senators and representatives are, as
Restorative Yoga and show them how much well as their city council reps. “Politics is a
power there is in stillness.” (See his sequence euphemism for power, and power concedes f ebruary/mar ch 20 20
for finding strength in softness on the nothing without a demand,” he says. “I want
next page.) them to see that Martin Luther King Jr. was
From there, the boys will dive into young when he did what he did—and that they
self-exploration through writing and group share that same fire.” 51

SE QUENCE





STRENGTH IN SOFTNESS






This flow is an important offering that reaffirms strength and


makes space for vulnerability. Heart openers ignite power,

while resting poses help ground it in wisdom—


so you can embrace the entire texture of your being.









1A 1B 1C


















































y ogajournal.c om.au












f ebruary/mar ch 20 20 PHOTOS: CHRISTOPHER DOUGHERTY











52

1A. TADASANA 2 3
MOUNTAIN POSE

Stand in the strength of stillness with your
feet together or hip-width apart. Inhale your
shoulders up. Exhale them back and down

with your palms facing forward and your arms
relaxed. Gently press your shoulder blades

into your back, and close your eyes or soften
your gaze. Inhaling deeply through your nose
and exhaling through your mouth, take 3–5

cleansing breaths.


1B. URDHVA HASTASANA
UPWARD SALUTE

Inhale, and move your arms out and up
toward the sky. Exhale, and release your

arms down to your sides.
1C. STANDING HEART

OPENER


Interlace your fingers behind your back. Inhale,
and lift your chest upward while pressing your
knuckles toward the earth. Practicing Ujjayi

Pranayama (Victorious Breath), stay for 3–5
breaths. First, lengthen your inhalations with
your mouth open, constrict the back of your

throat, and on the exhalations, create a long
haa sound. Then, close your mouth as you 4

breathe to make an ocean sound.
2.UPWARD SALUTE


Release your fingers, and makea circular arm
motion as you inhale your arms overhead,

returning to Urdhva Hastasana.

3.UTTANASANA

STANDING FORWARD BEND

Exhale, and swan-dive forward, releasing
your arms out to either side of you in a wide

arc.
4.ARDHA UTTANASANA y ogajournal.c om.au


HALF STANDING FORWARD BEND

Place your hands on your shins, or grab two
blocks, and place one underneath each hand 20 20
at a height that feels comfortable for you.

As you inhale, lengthen your spine, and
press the centre of your chest forward. If you f ebruary/mar ch

experience tight hamstrings or lower-back
pain, bend your knees. 53

5. PLANK POSE 5

Place your hands flat on the floor, bend

your knees, and step both feet back,
coming into Plank with your toes curled
under and your shoulders above your

wrists. Ignite power into your palms by
spreading your fingers wide and

pressing your finger pads into the earth.
Grow long through your spine by
pressing your heels toward the back of

your mat. Engage your core by exhaling
from your navel to your spine. Stay for
3–5 breaths. Relax the muscles in your

face and the space between your
shoulder blades. Notice how softening can

help you maintain strength in the pose.

6. CHATURANGA 6

DANDASANA TO

MAKASANA
FOUR-LIMBED STAFF POSE TO
CROCODILE POSE

Exhale, and lower into Chaturanga. Take
a breath, and then exhale your body
down to the earth. (Modify by lowering

your knees, then your chin and chest, to
the ground.) Lying on your belly in a

prone position, allow your body to
release any tension into your mat. Then,
place one forearm on top of the other,

folded beneath your face, gently resting
your forehead. Stay here for 6–10
breaths.


7. SPHINX POSE 7


Arrange your palms, forearms, and
elbows parallel on the ground in front of
y ogajournal.c om.au your shoulders. Firmly pressing your
you with your elbows anchored beneath



palms into the earth, lift your chest.

Press the tops of your feet into the
ground while inwardly rotating your

thighs and lengthening your tailbone
f ebruary/mar ch 20 20 shoulder blades into your back, and
toward your heels. Actively press your



relax the muscles of your face and

throat. Stay here for 3–5 breaths,




the ease of your breath.
54 focusing on the effort of your body and

There’s




only one



yoga studio



like yours.

. BALASANA

CHILD’S POSE

Move into Tabletop. Place your toes together, and open your knees to mat width. We’ll bring more
Exhale, and release your hips toward the back of your mat. Keep your arms stretched people to it.
out in front of you. If your lower body feels restricted, place a bolster or a stack of

pillows underneath your chest or hips. Stay until you feel ready to release.
Reach your business goals at

au.mindbodyonline.com




























. SAVASANA

CORPSE POSE

Lower your back flat on the earth. Honour your strength and softness by closing
your eyes and resting in the power of your own stillness. Release your Ujjayi
Pranayama and return to an effortless breath as you count backward from 10. Stay

here as long as you need to. When you’re ready, inhale, extend your arms overhead,
and point your toes forward for a full-body stretch. Exhale, and draw your knees into

your chest for Apanasana (Knees-to-Chest Pose). Release your feet to the earth. Then,
turn your body either to your right or left side, and come into a foetal position. Take
your time; allow yourself to be held by the earth.

. SUKHASANA

EASY POSE
When you’re ready, press both palms into your mat and bring yourself into

Sukhasana. With eyes shut, take 3–5 breaths to close your practice. Reflect on the
relationship between strength and stillness and how bringing softness into your life

can cultivate balance, help you tap into your inner self, and foster more connection
with those around you.

y ogajournal.c om.au Restorative










f ebruary/mar ch 20 20 PHOTO: SIMON MIGAJ/UNSPLASH











56

(Re)treat



































Our on-the-go culture places


value on striving, but if you



don’t accept who you are,



you’re cheating yourself out



of health, happiness, and



feeling whole. Here, learn



how to find refuge from



judgment. (Hint: It’s closer



than you think.) Plus, a deep



Restorative Yoga Savasana



practice to get you started.





By JUDITH HANSON Lasater, Phd



y ogajournal.c om.au












f ebruary/mar ch 20 20











57

When you were growing up, I bet



you had a special place of refuge




you could go to for comfort. I had




a favourite swing in my backyard




that I would settle into when I felt



the need for solitude. There, I found




sanctuary in the fluid act of swaying




back and forth, the cool breeze on




my face as I floated through the air




– up and down, back and forth.










When we take up the practice of But Patanjali writes in his most for us to find the courage and
yoga, becoming deliberately self- famous Yoga Sutra (1:2): “Yoga is a state awareness to turn toward our lives
reflective, it eventually becomes in which the agitations of the mind are with curiosity and presence—to take
apparent that taking refuge—from resolved.” This means that through refuge in the moment. When we try a
busyness and stress—is not about yoga, we can stop identifying with fear new, sometimes scary, pose, we are
running away, but rather it is about and anxiety, for example, and begin to practicing courage, and when we are
deciding what you want to move toward. settle into the now—into an internal present to bodily sensations on the
Refuge is not dependent upon a location silence. Perhaps you have had a glimpse mat, we create a new habit of
at all. Rather, it is actually an intention of this state on the mat, walking in the awareness. Restorative Yoga poses
we can choose. What do I mean? We can woods, or while worshipping or are particularly helpful. For example,
always opt to focus on that part of praying. This deep state of silence time spent reposing in a supported
ourselves that is not made of thoughts, Patanjali describes is the residue of our Savasana (Corpse Pose) can reinforce

that you are “enough” and have value

feelings, or bodily sensations. We can

y ogajournal.c om.au choose to focus on that space behind our practices themselves. We miss the real simply because you exist. That’s
practice but not the asana or meditation

practice when we are attached to the
thoughts—on the silence from which


because Savasana tells your nervous
techniques instead of the residue, or the



system that it is OK to let go: that you
we observe ourselves and the world and

do not have to be doing and


the space that we keep forgetting to
aftertaste of the practice. When we start
notice.



feel full and content with who you
When you stepped on the mat in the to understand that the asana is not the producing all of the time in order to HORNER/UNSPLASH
yoga, we realise that the afterglow the
20 20 first days of your yoga practice, you were asana leaves in our nervous system is the are. The Savasana practice on the CASEY


following pages helps foster the
true yoga. This can lead to the radical

likely still associating refuge with a
f ebruary/mar ch cushion. Many practitioners believe that experienced anywhere, anytime, understanding that you are not your CASTREJON; EDGAR PHOTO: ALENA PAULUS/ISTOCK

awareness that refuge can be
unimaginably important and radical

specific place: the mat or the meditation


thoughts. As you lie still with your


because it can truly be a choice.
the sense of stillness they feel from their
eyes closed and nothing to do,
Yoga practices help us get there. By

yoga is something that must come from



58 what they have done rather than from helping to change what we are focused all you have to focus on are your PHOTO:

who they are.
thoughts.

on, asana can become the foundation

y ogajournal.c om.au












f ebruary/mar ch 20 20











59

Finding




Acceptance








Perhaps the type of refuge you’ve most longed for is that
from the tyranny of your mind. If you meditate, you
know too well how powerful the constant barrage of
arising thoughts can be. But meditation can help you
create refuge in the midst of your mind. Here are three
1

ways it can work:
During meditation, cultivate the habit of accepting things
as they are. You may not like the noise outside your window

t now, but you can stop fighting it with your mind.
Cultivate the willingness to love your judging mind

instead of fighting it. This is very powerful. Taking time to
quiet and aware can help us see clearly that we live with
a constant and unremitting critical mind. We judge ourselves
with ferocity, and we judge others without surcease. It’s a
radical practice to notice this and actually contemplate the
opposite—loving the humanness of our judging mind. This is
rm of self-care that is especially liberating.

Simply be present. Wrap yourself in the mantle of the

present moment. When you sit to meditate, allow yourself
to feel the moment, hear the moment, and be the moment.


Acceptance is the key to a peaceful existence.
Creating a deep mental state of being that rejects
nothing is the best form of refuge there is. This means
you allow yourself to be as you are. This does not mean
complacency. It means actively cultivating the ability to
allow yourself to receive the grace of being.
A friend of mine once said, “The worst mistake we
You can learn to watch your thoughts make in spiritual practice is to believe we have to be
rise and fall like clouds in the distant different.” This shocked me and made me realise that
sky. The ability to be even slightly free changing who I am was what I thought I was supposed
from the tyranny of one’s thoughts is the to be doing with my yoga practice. I thought I was
beginning of moksha, or the only true supposed to become more advanced in my practice and
freedom. more spiritual in my being.
Pranayama can offer us a way into a Constantly striving to make ourselves different is at
state of even deeper contentment. the heart of human suffering. I am not suggesting we
Besides inhalations, exhalations, and just lie on the couch all day being busy accepting
breath retention, there is something else ourselves. I’m suggesting, however, that we choose to
that you can contemplate during your act from who we are with compassion and kindness.
The ultimate self-care is recognising that you are
y ogajournal.c om.au presents itself between the inhalations more than your surface self and remembering to act

breath practice: the utter silence that



and exhalations. Focusing on the
from this realisation. When you do this, you may feel a

spontaneous and sometimes surprising upwelling of
moments when you are not inhaling,



kindness, compassion, and joy. And when you practice
exhaling, or holding your breath (the
natural state of suspension in between
the inhalation and exhalation) can have from this place of love, you cannot harm yourself by


thought or deed. You give up harsh judgments and
20 20 a profound effect on your mind and needless worrying. You eventually no longer need to


nervous system. When I practice this
seek refuge so ambitiously because you have become
f ebruary/mar ch can only be found within myself and your True Self. This is a deep-Self remembering that, PHOTO: ALENA PAULUS/ISTOCK


your own refuge—you will be able to take refuge in
focus, it verifies for me that true refuge
does not come from outside sources.
even in minute doses, will change your perception


about who you think you are. You are paradoxically
When I’m in this state, I have no


60 worries; I’m totally content with what “changed” back into who you have always been.

is.

This is the point of yoga.

PRACTICE





REST YOUR WAY TO SELF-LOVE





Try this variation of Savasana to give your mind, body, and spirit


a break from everyday stress and a view into contentment.




WHEN I TOOK MY FIRST YOGA CLASS, I did not like Savasana. Not even the tiniest bit. I had enjoyed the active stretching poses,
and when asked to lie down on my mat at the end of class, I felt confused about what we were doing and why we were doing it.
I had negative judgments about “lying here and wasting time.” Needless to say, I was soon sold on the absolute value of being

still. Now, I fly all over the world teaching people to do nothing—and I’m here to show you how it’s done.



This pose… Avoid this pose if you… Props…
• Is familiar to almost all • Cannot easily get up from • 1 sticky mat
yoga students. or down to the floor. • 1 bolster
• Creates the potential for • Are past the first trimester • 1 block (If you are using
very deep relaxation. of pregnancy. a round bolster, you do
• Can be practiced with • Have experienced some not need a block.)
a variety of setups, with or form of trauma that • 5 firm blankets, including
without props, depending makes you anxious a covering blanket (not
on the circumstances. or uncomfortable to shown)
• Is the most basic pose of lie on the floor in a • 1 eye bag or hand towel
Restorative Yoga and thus vulnerable, open to cover your eyes
the most important. position.
From Restore and • 2 large eye bags, one
Rebalance by Judith • Lowers blood pressure. for each hand (optional,
Hanson Lasater, © 2017 • Effectively slows heart not shown)
by Judith Hanson Lasater. and respiratory rates.
Reprinted by arrangement
with Shambhala • Remains a good choice
Publications, Inc. for practitioners with no
Boulder, CO. lower-back issues.
















y ogajournal.c om.au












20 20


PHOTOS: DAVID MARTINEZ 61 f ebruary/mar ch

SETTING UP

Gather your props, and spread

your mat on an even floor
space where you will not be
disturbed. Prepare a long-roll

blanket as support for your ankles
and Achilles tendons. Now, place a

low block width wise across the middle blades, then take hold of the next
of your mat, and stand a rectangular couple of loose layers on the top of the
bolster on its side at a 45-degree angle blanket, and roll them under all the way

so it will support your lower legs. (The to C7, at the base of your cervical spine.
bolster will be under your lower legs, Then roll the outer layers of the blanket

and the block will be under your thighs.) under, and push them under the sides
Be sure the block does not press into the of your neck (to fill the space of the
backs of your thighs—this will distract Fold 3 of your blankets as pictured. natural arch) and along the sides of your

you from your relaxation. throat and head. It is important to keep
Place 2 blankets out to your sides to your chin slightly lower than your

It is very important that you create a 2:1 support each wrist, and use one layer of forehead throughout. Once your head is
ratio of knee height to ankle height; your the fold to lightly cover your hands. comfortable, cover yourself with a
knees need to be twice as high as your When your hands are supported in the blanket, cover your eyes, and place your

ankles for the most comfortable pose. proper position, your elbows will be on wrists back on their supports. Then set
the floor with your arms out far enough your timer for at least 20 minutes. Now

Sit on your mat, and put your legs over to your sides that they don’t touch your you are ready to begin.
the bolster so the backs of your knees, torso—your shoulder blades will be flat
calves, and thighs are all supported. A on the floor, slightly descending toward BETTER THERE

well-placed bolster support will let the your waist (but not squeezed together). Savasana is an adventure of travelling
tops of your thighs near the hip joints deep inside yourself. First, notice your

drop straight toward the floor, which The third blanket is for your head. Make feet and legs, then your hands and
increases relaxation—especially in your sure the long end comes under your arms. How do they feel?
abdomen and lower back. back to the tops of your shoulder
y ogajournal.c om.au












f ebruary/mar ch 20 20











62

Are you holding tension anywhere? Pay attention to where your FOR TEACHERS
body touches the floor and where it does not. Notice the weight of

your torso and how and where it makes contact with the floor and When the members of the class are all settled and
the props—at the sacrum, back ribs, and shoulder area. Let your ready, start them in the pose with a few verbal images.
abdominal organs settle with each exhalation. Part your teeth, but As soon as you can, stop talking. Meditate, read the

keep your lips lightly touching. Release tension along your jawline Yoga Sutras, take up knitting—just avoid the trap of
and in your cheeks. Slow your breath until it’s almost imperceptible. believing you are not giving your students enough if

Consciously move your attention back in your head toward you just silently sit with them, holding the sacred space
the centre of your brain. Imagine a wave moving away from the of safety and rest, creating a safe harbour that makes
shore as you withdraw your energy from the periphery of your their stressful lives possible. Trust the silence. Trust the

body to the centre of your awareness. This practice is called pose. Trust your students. But mostly trust yourself and
pratyahara, or sense perception. the process of transformation that Savasana has to

You might still hear the birds chirping outside your window bring us all home to ourselves.
or the soft tones of your teacher’s voice, but do not allow these Give your students a gift that no one else in their
things to disturb you. The goal is to lose all curiosity about what is lives will: of doing nothing and just being for at least 20

happening around you—all ambition to move or to understand minutes. Above all, practice Savasana yourself for at
whatever is going on outside yourself. Your body should feel warm least 20 minutes each day. Then your words will have

and without distinct parts like arms and legs. Allow it to simply be more integrity, and thus more power, when you teach
a location for your consciousness as you rest in the deepest, stillest the pose.
centre of yourself. Remain in the pose for at least 20 minutes. ADDITIONAL VARIATIONS


COMING BACK One variation of this Savasana is to add sandbags


When your timer goes off, do nothing at first. Gradually, let your under the abdomen and/or the head. To add the
awareness drift gently upward and outward. Notice, as you shift abdominal sandbag, hold its short edges, and watch
back into the outer world, that your breathing may change the student’s breath. When she exhales, place the

spontaneously. Take several long, slow breaths. With an exhalation, centre and heaviest part of the bag just above her
bring your sacrum fully and firmly down to the floor, and hold it navel. It may feel heavy, but the sensation will go
there. Bend your knees, one by one, toward your chest, and then away as she relaxes. (Do not add the abdominal

sandbag for anyone who is menstruating, pregnant,
roll to one side. Many teachers suggest rolling to the right, but I am
content to let students decide which side feels right to them. recovering from abdominal surgery, or simply does

Rest here for a few more breaths. When you’re ready, turn not like it.)
over so that your belly faces the floor. Using your arms, gently Now place the short end of a block as close to
push your body up to a seated position on your knees or however the top of her head as you can without actually y ogajournal.c om.au

is natural and comfortable for you. As you sit up, let your chin drop touching it. Place the bulk of the weight of the second
to your chest so that your head is the last thing to come up. Slow sandbag on the block, and gently guide some of it
down and enjoy the total lack of anxiety, tension, and agitation. It is onto your student’s forehead. Make sure the weight

physiologically impossible to be anxious and relaxed simultane- of the bag is on her forehead and not her eyes, and
ously. Enjoy the sweet residue that Savasana has created in your make sure it tips her chin down—not up—when
she is in the pose.

nervous system. f ebruary/mar ch 20 20
To remove the sandbag, take the short ends of
Judith Hanson Lasater, PhD, has taught yoga since 1971 and is the the bag in each hand, and as you count to 3, gently
author of nine books on yoga. Find her at judith.yoga. lift the bag. Always make sure you are in a stable
Model Olivia Hsu is an Ashtanga Yoga and Hatha Yoga teacher in Boulder,
Colorado. Learn more at oliviahsu.com. position when placing or removing a sandbag. 63

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f ebruary/mar ch 20 20 PHOTOS: ESB BASIC/SHUTTERSTOCK.COM











64

Ready











Restore






TO












Yogis are saying goodbye to Yang and

embracing more Yin inspired practices



By Jessica Humphries



THE LONG-HELD AND OFTEN deeply restful postures of Yin and Restorative yoga y ogajournal.c om.au
provide a welcome contrast to more dynamic, Yang-dominated practices so
prevalent in the western yoga studio and world: I don’t know about you, but the
last thing I feel like doing at the end of a long day is a sweaty sequence fi lled with
chaturangas. I want to sink into my mat and feel the earth’s beat beneath me. To
trust my body to support itself: to let go of holding everything together, allowing
my belly to soften enough so that I can fi nally breathe.
I’m not the only yogi rolling out my mat and exploring slow shapes on the f ebruary/mar ch 20 20
fl oor. More and more studios are offering restorative-style trainings, and the
teachers will tell you that students are fl ocking to their Friday night Yin.
In a world where everything is begging you to think, solve and do, more than
ever we need a space where we can simply rest, feel and be. 65

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f ebruary/mar ch 20 20











66

THE EVOLUTION OF


Yin and Restorative yoga










While Yin and Restorative yoga are work with these meridian lines to
technically two different practices, their address ailments, and improve health
premise is the same: slow down. and wellbeing.
Yin yoga was introduced to the west Restorative yoga, on the other
in the 1970s, and is credited to yogi and hand, was popularised by US yogi
martial artist Paulie Zink. The roots of Judith Hansen Lasater, and evolved
Paulie’s practice are in Taoist yoga - from the teachings of Iyengar yoga
hatha yoga poses that are held for founder, B.K.S Iyengar.
longer periods of time. The modern Much like Yin, in Restorative yoga
style of Yin yoga, popularised by Paul the comfort and needs of the individual
Grilley and Sarah Powers, has been student are met with the use of props to
infused with Traditional Chinese support the body in mostly gentle
Medicine (TCM) and anatomical postures designed to invite relaxation
science. The philosophies of Traditional and internal awareness. Lasater says,
Chinese Medicine (TCM) say that the “We work very hard in our lives, and
body contains meridians – invisible while we may sleep, we rarely take time
energy highways that carry Qi (energy). to relax. Restorative yoga poses help us
The postures of Yin yoga are said to learn to rest deeply and completely.”







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“Many of the fitness- Many of the fitness-influenced yoga practices

influenced yoga practices we see today activate the sympathetic nervous

system and move practitioners into their fight
we see today...move or flight response, which can lead to anxiety
practitioners into their fight and aggression (or competitiveness on the
or flight response, which can mat!). In contrast, Yin and Restorative yoga
work to activate the parasympathetic nervous

lead to anxiety and system, which invites us to rest, digest and
aggression” unravel.
On a physical level, Yin and certain
Restorative yoga practices are said to help
release the body’s fascia – a web of deep
connective tissue that weaves throughout and
infiltrates the entire body. When this fascia is
impacted as a result of inactivity (e.g –
slouching over a computer in a chair) or too
much of certain dynamic activities, the body
becomes restricted and stiff. The long, gentle
holds practiced in Yin and Restorative are
suspected to release this fascia, creating a
sense of opening in the body. Emotionally,
these poses are also said to bring attention to
and release the long-held psychological
tensions associated with the physical
discomfort or tightness. The science is still
uncovering a lot of the details, but yoga
practitioners can easily relate to the sense of
emotional release that accompanies a long-
held, expansive yoga pose.
A long-time Yin yoga practitioner and
teacher, Melanie Mclaughlin, was one of the
first teachers to bring Yin into the public eye in
Australia. She explains how the longer holds
of restorative practices invite both physical and
emotional release. She says, “People get to
discharge the charge that’s built up in tissues
and hasn’t yet been released…we might call it
trauma or pain, and that’s where Yin is
especially beneficial – as the fascia ‘unravels’,
so do these traumas.”
Sarah Owen, another leading Yin yoga
teacher in Australia, has been mentored by
Sarah Powers for over a decade. She explains
that Yin yoga is about tuning into the more
subtle realms of our existence. She says,
y ogajournal.c om.au “When I practice Yin yoga, I am really


practicing deep inner listening. It is the quiet



stillness that allows me to develop relationship


with that which is vibrant and alive within the
quieter spaces of my own existence…This
deepening with myself allows me to feel more


f ebruary/mar ch 20 20 brings conscious awareness to my daily

connected to the greater web of being, and
lifestyle choices. It gives me freedom to make


choices about how to live in a deliberate,


intentional way – living with less “stuff” and

and also freeing up time to do the things I

68 making the least impact on our environment,
really love.”

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f ebruary/mar ch 20 20











70

RACING TO WHY IT works
rest





“Significantly longer working weeks, screens and technology at our fingertips as soon as we

wake, coffee to wake up, alcohol to go to sleep, processed diets, sedentary jobs that require
you to do ‘extreme exercise’ to combat the bulge, air conditioning, travelling, the loss of
We are living in undeniably crazy connection of a village and tribe, and the loss of a simple existence that is in pace and rhythm
times. Right now, I’m sitting in my with our natural tendencies is all too much! We are seeking outlets that allow us to switch on
pyjamas typing frantically between the parasympathetic nervous system and decompress. Power classes actually aggravate
gulps of tea, mentally preparing to imbalances, leaving us depleted and, once the temporary endorphin high wears off, exhausted.
spend a day painting my house. And at the heart of it – we are all just simply exhausted. Exercise in depletion creates further
There are fi res blazing nearby and depletion, so we are looking for ways to fill our cups without creating further stresses on the
I’m being bombarded with phone body. We’ve been running on empty for too long and as a society Yin is one of the tools that
alerts warning me of today’s people are instinctively using to return home.” – Lina Noonan, Yoga Teacher
dangerous weather conditions.
My social media is exploding with “We are drawn to Yin because of the Yang…that’s a natural, instinctive and necessary thing to
fearful messages about climate do…We enjoy it so much because it does indeed compliment our Yang sides (and probably out
change, and I’m wondering how of balance, Yang lives in bodies if that’s all we’ve been doing for the last decade). So Yang
I’m going to squeeze in a yoga always returns back to Yin and Yin always transforms back to Yang as per the natural cycle…
practice today. And I’m a yogi How deep and long we will love Yin for depends how far we swing that way and for how long
on her ‘day off’! Even if we are before we need Yang for balance again.” – Melanie Mclaughlin, Yoga Teacher
relatively removed from the chaos
of modern existence, it’s diffi cult “Yin really appreciates that everyone has different bone structures and this will effect the look of
to escape. And that’s why it’s so the pose and depth a practitioner can go to…It’s not how it looks on the outside but how it feels
tempting to fi nd a physical and on the inside. So basically the student has to learn to trust themselves and what feels right or
mental space to step away from all wrong…We are all bombarded with too much doing, too much information and stress. Yin is an
the busy-ness, even if just for an opportunity to do less. To simply be.” – Tara Fitzgibbon, Yoga Teacher
hour.

travel
EXPERIENCE
























































UBER-COOL PLACES





TO DO YOGA IN























WITH OVER 10,000 SCHOOLS NOW OPEN

y ogajournal.c om.au FAST BECOMING A YOGA HOT SPOT.
ACROSS THE COUNTRY, CHINA IS











20 20 MAYBE IT’S TIME TO CHECK IT OUT.

f ebruary/mar ch PHOTO: IURII/SHUTTERSTOCK.COM








72

CHINA IS IN THE MIDST of a yoga boom,
with over 10,000 schools now open
across the country. This is a far cry from
the days of old, when people shunned
yoga for fear of getting in trouble with
the government. But unlike following
the Dalai Lama or Falun Gong —both
of which are banned in the country—
the government is actually promoting
yoga, and there are yoga schools
popping up all over the country. They
are in every city neighbourhood, offered
in local gyms, and can even be found in
less popular areas like the western
hinterland and Manchuria. No matter
what area of China you are in, there is
sure to be a place to do yoga. But if
you’re looking for something different,
these are the most uber-cool places to
do yoga in China.








































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f ebruary/mar ch 20 20











73

XIXI NATIONAL
WETLAND PARK;
HANGZHOU

This wetland national park is
stunning, made up of various ponds,
lakes and swamps that lie within the
park’s six main watercourses. It’s
also where you can find the
luxurious Banyan Tree Hangzhou,
which is designed to look like an
authentic water village. Set within
the picturesque wetlands park, it’s a
sanctuary within a sanctuary,
offering amazing holistic treatments
in an idyllic setting. Practice yoga in
the beautiful gardens, on a small
bridge, in a tea room or on the
terrace of your suite. The
possibilities are endless and the
background is truly magnificent. It's
not cheap, but it's pure indulgence.















































y ogajournal.c om.au MOON HILL YONGZHOU











f ebruary/mar ch 20 20 YUEYANDONG CAVE; YONGZHOU




Doing yoga in the majesty of a natural beauty is something that most yogis really appreciate. This can be taken to the next level

in Yongzhou, a city in the Hunan Province in South-East China. This 2,000-year-old city is a few kilometres from Moon Hill and


popular tourist attraction and popular with rock climbers. In fact, the cave is known locally as ‘the moon cave’. It’s a magnificent
74 Yueyandong cave, a place very popular with local yogis. It's a climb up the hill, but at the top it’s an astonishing view. The site is a
place to do your morning practice before exploring the rest of this fascinating city.

y ogajournal.c om.au






PHOTO: JS NETO FOTOGRAFIA/SHUTTERSTOCK.COM 75




20 20

f ebruary/mar ch

HOT SPRINGS, LUOYANG

No matter what time of the year you visit Luoyang
you can enjoy doing yoga outside; right in the hot
springs. Soothe your muscles and get flexible
while practicing yoga in the natural hot springs
in this ancient city that sits at the confluence of
the Luo and Yi Rivers. Hot springs also happen
to be known for their antioxidant powers, so you
can naturally detox not only from doing yoga,
but from the water itself. Yoga in the hot
springs is a great way to take a break from
exploring the magnificent sites in the area,
like the Longmen Grottoes, the Luoyang
Ancient Tombs Museum and the Jing–Hang
Grand Canal.




HOT SPRINGS, LUOYANG SHIYAN LAKE ECOLOGICAL
PARK; CHANGSHA

Ecological Park. But you don’t just do yoga in the
park; you do it right in the middle of the lake. On
bamboo rafts! Known as ‘water yoga’, you are not
only practicing the asanas, but also working on
your balance. It’s not easy to steady yourself on
one of these rafts, let alone do yoga on one.
Plus, the scenery is gorgeous, with the lake
surrounded by beautiful mountains and stunning
forest.



SHINIUZHAI NATIONAL
GEOLOGICAL PARK; PINGJIANG
There are many reasons to visit Shiniuzhai
National Geological Park, like for its Ten Miles
Cliff and Hundred Miles Danxia. There is also the
Brave Men's Bridge; a 300-metre long glass
suspension bridge that sits at an elevation of 540
metres above sea level. The bridge spans across two
SHINIUZHAI NATIONAL GEOLOGICAL PARK; PINGJIANG towering cliffs, with the ground far below and the

scenery breathtaking. That is if you have the
courage to walk across it. Or do yoga on it.
Yes, many have been known to practice yoga on
this bridge, while others have ran off too terrified
to even set one foot onto it.

y ogajournal.c om.au QI GONG, MEDITATION,


AND TAI CHI TRAINING


Located a few hundred kilometres from Hong

Kong, Yangshuo is home to, according to some,
the most popular yoga retreat in China. For a

very reasonable rate, you can spend seven days
f ebruary/mar ch 20 20 basic meditation, Qi Gong, and Tai Chi practice PHOTO: TONKID; MAY_CHANIKRAN/SHUTTERSTOCK.COM

immersing yourself in an intensive course of
to relax, strengthen your body, and balance


your internal energy. Experience genuine
classes, accommodation and local meals,

all for about $100/day.

76 calligraphy arts, and Chinese massage therapy,

20 TEACHER








TRAINING




20 GUIDE






Your ESSENTIAL GUIDE to the Best Teacher


Training Courses within

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2020 TEACHER TRAINING GUIDE









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This course provides a solid foundation of practice and JULY 25th 2020
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Level 1, 2, Yin, Pregnancy, Kids, Vinyasa, Our master trainers work with you to overcome personal obstacles to y ogajournal.c om.au
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AYA offers 200 Hour Diploma of Yoga
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AYA has courses commencing in February,
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81

2020 TEACHER TRAINING GUIDE









TAMARA YOGA MYSAN























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y ogajournal.c om.au 200- hour yoga teacher training, 350-

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f ebruary/mar ch 20 20 Brisbane

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