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Published by harjono.honoris, 2015-02-06 02:12:58

Yoga-your practice,renew your Self

Yoga-your practice,renew your Self

celebrating FREE

35years ✴ Yoga Directory
A global guide to classes,
retreats, teacher trainings,
AND MORE!

HEALTH FITNESS FOOD MEDITATION HOME WORK NATURE RELATIONSHIPS SPIRITUALITY JOU R NA L

FEBRUARY 2010 RENEW

your practice,
renew your Self

● The power of prana

● 10 poses to
tone your core

● Perfect your
posture with
one simple pose

● Live in balance
by honoring your
life‘s purpose

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february 2010

contents

66 62 features on the cover

72 celebrate Renew your practice, FRoM toP: aMiR MagaL; aiMEE SicuRo; cHRiS andRE
good times ( 66 ) renew your Self:
4 YogAjouRNAL.Com The power of prana (55)
Part yoga workshop, part yoga party, yoga 10 poses to tone
festivals are just the place to enjoy practice, your core (59)
community, and fun. by Neal Pollack Perfect your posture
with one simple
aim high ( 62 ) pose (46)
Live in balance by
Seek balance and happiness each day honoring your life’s
this year as you set your sights on yoga’s purpose (62)
four aims of life. by Hillari Dowdle Your ideal weight: Find
it with better body
inner light ( 72 ) awareness & powerful
poses (72)
Yoga offers a radically different approach to “How yoga changed
weight loss, one that begins with connecting my relationship to
to yourself. by Linda Sparrowe food” (39)

yoga of champions ( 34 ) Cover credits
Stephanie Snyder in
Yoga gives athletes competing in the 2010 Winter Reverse Warrior Pose;
Olympics a strategic edge. by Diane Anderson, stylist: Lyn Heineken;
hair/makeup: France
Charity Ferreira, and Andrea Ferretti Pierson; top: Prana;
bottoms: Elisabetta
Rogiani. Photographed
by david MaRtinEz

februarY 2010

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contents february 2010

24 departments

81

188

practice philosophy ( 55 )

basics ( 46 ) Positively prana why does yoga
make you feel so good? by Rod Stryker
Garland Pose improve your posture, stretch
your back, and elasticize your knees and media ( 93 )
ankles with Malasana. by Marla Apt
reviews of the latest books, cds, and
home practice with dvds, including titles by Joel Kramer and
john schumacher ( 59 ) diana alstad, eknath easwaran, desirée
rumbaugh, deva premal, and more.
Core values take a playful approach to
building strength and flexibility in your torso. the yj interview ( 188 )

Yoga’s grande dame after nearly 50

editor’s letter ( 12 ) master class with years of practice, lilias folan’s warmth and clockwise from top left: sheri giblin; david martinez; ryan donnell
contributors ( 14 ) barbara benagh ( 81 ) wisdom continue to be accessible to all.
letters ( 16 )
Turn up the torque rev up your parivrtta by Diane Anderson
ad finder ( 181 )
yoga pages ( 182 ) trikonasana (revolved triangle) by keeping food
living well ( 185 ) your pelvis neutral and turning your trunk.
classifieds ( 186 ) eating wisely ( 39 )
inspiration
An honest meal a woman applies the

om ( 19 ) concept of truthfulness to her relationship
with food. by Jessica Berger Gross
Bringing your practice to life breathe a

sense of adventure into every moment; boost

your immunity with soup; poses to help

seasonal affective disorder; home spa treats.

6 YoGAJouRnAl.CoM february 2010

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Unspoiled Spoiled Rotten

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new at

yogajournal.com

move enter to

& win
sweat

with the start of a Enter the I ❤ My COMMunITy contest by clockwise from top left: katrine naleid; Bill tipper; sigrid olsson/getty images; photo on computer screen: rory earnshaw/sandBox studio
new year, it’s time to nominating someone in your community
recommit to your who is making a difference, and you and
practice and enjoy that person could win passes to the 2010
new levels of fitness yoga Journal Colorado Conference.
and health. our latest
video podcast will yogajournal.com/freestuff
motivate you to move
and sweat your way watch this
to a healthier you.
This challenging excerpt from Yoga
yogajournal.com/podcast Journal’s new DVD, Yoga for Strength and
Toning, with Stephanie Snyder, will work
Blog your your core in new ways and leave you feel-
practice ing stronger, leaner, and more flexible.

each yoga student has a unique yogajournal.com/video
perspective. we’re seeking sub-
missions from creative bloggers start this
who want to share their yogic
insights with our readers. the Are you planning to start fresh this new
winning candidate will blog about year? Get support and stay true to your
his or her experiences over the goals by joining a community of others
next six months. who share your vision. Our online com-
munity is the perfect forum for sharing
yogajournal.com/ your thoughts, blog about your progress,
blogcontest and stay on track.

yogajournal.com/newyear

follow this

MORE ONLINE Look for this symbol throughout the magazine, pointing
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is Cold Season, Kaitlin Quistgaard patricia b. Fox
editor in chief general manager
Catch...
charli Ornett bill harper
Delicious, berry flavored creative director vice president, group publisher
Zinc Elderberry Lozenges
boost the immune system and Editorial gEnEral advErtising
soothe the throat–or get the same
great results with sugar-free deputy editor andrea Ferretti advertising director lisa Wolford (415) 591-0601
managing editor Kelle Walsh northwest sales director
Thera Zinc Oral Spray. senior editor diane anderson Kathleen craven (415) 380-9642
senior associate editor charity Ferreira east coast sales al berman (516) 766-2122
is Cold Season, Don’t contributing medical editor timothy mccall, md midwest sales Kathi magee (414) 897-0377
Catch Anything Else! copy editors patricia hammond, detroit sales colleen maiorana (248) 546-2222
southern california sales
Call for your FREE Karen seriguchi Gloria biscardi (310) 356-2247
lozenge trial sample proofreaders linda rahm-crites, southwest sales tanya scribner (214) 660-9713

8 0 0 - 4 4 8 -14 4 8 Jennifer rodrigue yoga, mEdia & dirEct rEsponsE advErtising
www.quantumhealth.com researchers sarah drew, Jill duman,
east coast senior account manager
Jenn Fields, carmel Wroth aldren bormann (415) 591-0602
editorial advisory board stephen cope, west coast account manager
rosalind Zukowski (415) 591-0603
John Friend, Judith hanson lasater, marketplace and classifieds
dean Ornish, md, aadil palkhivala, Katherine rae (415) 434-6296
patricia Walden, rodney Yee
contributing editors marla apt, markEting & communications

Jason crandell, hillari dowdle, nora isaacs, group marketing director celine bleu (415) 591-0726
sally Kempton, richard rosen senior marketing designer anne mellinger
junior marketing designer melissa Vigil
editorial intern rachel schilling marketing design interns Eleni monos, Jesse crosswhite
online sales strategist
art caroline casper (415) 434-6288
events and promotions manager
associate art director ron Escobar John robles (415) 434-6292
production designers marketing manager ashley miller (415) 591-0722
communications director dayna macy
maureen spuhler, anita Wong research director Kristy Kaus
art intern Emily dubin marketing intern John hammond

production consumEr markEting

creative services director Jane tarver group circulation director barbara besser
advertising information manager audrey pratt group fulfillment manager Jessica bucher
director of partnerships/web marketing debbie Kane
prepress specialist paige Ferguson-tritt marketing and promotions specialist sarah Kleinman
group new business manager brian Karo
confErEncEs circulation analyst Vicki law

conference director Elana maggal accounting & administration
senior conference manager renée larose
director of information technology, AIM nelson saenz
conference coordinator alden conant information technology consultants
conference sponsorship associate sara mesing Elias husary, Kirk thompson
office manager andrea Fotopoulos
conference marketing coordinator office assistant tadeo ilarde
meredith du plessis publisher’s assistant lori rodriguez

conference intern Gabrielle parada John b. abbott
publisher emeritus
wEb

online editorial director andrea Kowalski
online editor Erica rodefer

online production manager hannah O’reilly
online editorial assistant Erin chalfant
online production intern allison blake

intErnational Editions

managing editor dayna macy

Editorial officEs

475 sansome street, suite 850, san Francisco, ca 94111
phone (415) 591-0555 fax (415) 591-0733

subscription customer service (800) 600-9642
yogajournal.com

Printed in the United States chairman & cEO Efrem Zimbalist III
on paper made with 10% GrOup publishEr & cOO Andrew W. Clurman
postconsumer recycled fiber. sEniOr VicE prEsidEnt & cFO Brian Sellstrom
sEniOr VicE prEsidEnt, OpEratiOns Patricia B. Fox

10 yogajournal.com FEbruarY 2010

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editor’s letter Kaitlin Quistgaard

80% of ( sweet harmony )Is your yoga a practice or a party? How do you
Women balance your inner life with worldly life?
Who Have
Had More One weekend last summer, my friend Ann and I packed mats, kids, and
Than Two
Urinary babysitter and headed to the Wanderlust yoga and music festival in Lake Tahoe,
Tract
Problems California. We are both “serious” students of yoga; we study asana, chanting,
Will Have
Another .1 philosophy. But for a couple of glorious days, we let our practice be a party. We

Fight Back! let our Warrior Poses pulse to

Ester-C® Urinary Tract Formula the hip-hop beat of MC Yogi

A powerful complex to help ( see “Pay It Forward,” page 22).
cleanse your urinary tract while
giving you the benefits of 24 hour We joined a chorus line in Utt-

immune support.*2 itha Hasta Padangusthasana,

• 2000 mg of Whole Food Cranberry3 supporting each other’s out-
• High Anti-Adhesive Properties*
• Once Daily • 100% Vegetarian stretched legs as we arched

Plus the 24 Hour Immune Support back toward the mountains be-
of patented non-acidic Ester-C®–
hind us. We giggled and joked
The Better Vitamin C.®*2
and even tickled each other My pal Ann Austin (in turquoise), me (in flowers), and
1-866-646-8576 • www.AmericanHealthUS.com in class. Then we collected our a few friends working on “Wild Thing” at Wanderlust.
*These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease. kids and kicked back with some great music and yoga buddies. We had a blast!

, Ester C® and The Better Vitamin C® are registered trademarks It’s one of the great luxuries of this modern era of American yoga—you can
of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744.
1 National Kidney Foundation. www.kidney.org. Accessed Oct. 2009 dive deep into the teachings, and you can also indulge in free-spirited yoga fun.
2 Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad
is a consultant to The Ester C Company. Amazingly, both of these experiences are on offer at many yoga community
3 Per two vegetarian tablet serving ©2010, American Health, Inc. 102009cg
gatherings—just read Neal Pollack’s “Celebrate Good Times” ( page 66). To join

in the fun, check out our 2010 yoga trip planner, “AYear of Yoga” ( page 70).

I do hear criticism that a “yoga party” is a distraction from the true aim of

practice—a quiet, steady mind capable of resting in peace. And I won’t argue

that rocking out on your mat has much in common with a contemplative prac-

tice, but I think a satisfying life is possible when we balance our desires for fun

and for the fruits of discipline. This kind of harmony has been celebrated for

centuries in India through the purusharthas, or four aims of life, which suggest

that a well-lived life balances the pursuits of pleasure (kama), duty (dharma),

wealth (artha), and liberation (moksha). In “Aim High” (see page 62), writer

Hillari Dowdle shows us the benefits of focusing energy on each of these four areas

in the new year. It looks like a great model for a happy and purposeful life. ✤

Yoga Journal has been inspiring people’s practice for 35 years! PHOTO: NANCY DIONNE
In coming issues, we will take a peek back in time to see how the
magazine has evolved with the yoga community, and we’ll also
look ahead as the evolution continues. We’d love to hear about
your evolution, too. Write to us at [email protected].

12 YOGAJOURNAL.COM FEBRUARY 2010

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contributors

stephanie snyder from top: david martinez; courtesy of john schumacher; ryan donnell

Before giving birth to her son, Wolfgang (now two
years old), cover model Stephanie Snyder practiced
yoga for three hours daily. “It was very luxurious.
And then everything shifted,” says the San Francisco
vinyasa yoga teacher. “Now motherhood is my pri­
mary yoga practice.” Today, Snyder, who collaborated
with Yoga Journal on the Yoga for Strength and Toning
DVD, leads teacher trainings; tours with her
husband’s punk band, Rancid; and still finds time
to practice daily. “Punk is about taking your circum­
stances and making the best of it. It’s hard­core,”
she says. “Like yoga, it regards realizing the truth
as the ultimate road to freedom.”

john schumacher

In his early 20s, John Schumacher realized health
would be a major factor for his future well­being.
“That understanding opened the door to yoga for
me,” he says. Schumacher, who created this month’s
Home Practice sequence ( see “Core Values,” page 59),
embarked on a journey that led him to study with
B. K. S. Iyengar in India and to become a certified
senior Iyengar Yoga teacher. He is also the founder
and director of Unity Woods Yoga Center in Washing­
ton, DC. Forty years later, he still believes that the
refinement of consciousness that yoga can bring will

help us achieve our potential as human beings.
“And that,” he says, “is why I keep on practicing.”

ryan donnell

Photographer Ryan Donnell’s photojournalism
background leads him to always seek out the
story behind the picture, a trait he brings even
to his portraiture. (See “Pay It Forward,” page 22,
and “Yoga’s Grande Dame,” page 188.) He re­
searches his subjects before meeting them, and
then takes time to develop a rapport before
he begins to shoot. The session is built around
what he discovers. “Everything is very environ­
mental with me,” he says. “This tells as much
for me as the person’s face does.” His work has
been published in Essence, Outside, and Runner’s
World magazines. He and wife Catherine Lucey,
a political reporter, live in Philadelphia.

14 yogajournal.com february 2010

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letters

Young at Heart and they’re truly amazing. Their clarity, Diversity laura BariSonzi
humor, and good nature are captivat-
For those of us who came to yoga after ing. Their logical approach to yoga is far Kudos for putting a woman of color on
age 50, October’s “The Art of Staying reaching in its ability to bring yoga to your September 2009 cover. And with
Young,” by Diane Anderson, and “Tree the individual, regardless of one’s back- such a simple, striking pose! Keep head-
of Life,” by Len Brady, brought smiles of ground.They are the most knowledgeable ing in this direction.
joy. Whether you have been a lifelong yogis I have ever met.
yogi or are a more recent devotee, the J. M. Daley Philadelphia, Pennsylvania
beauty and happiness seen on the faces Emily Iverson Seattle, Washington
in these articles are inspirational. EDITOR’S NOTE The coconut oatmeal
Get Back porridge recipe featured in “Breakfast of Yogis”
Genevieve Rohan Tollhouse, California (Oct. ’09) incorrectly called for ¼ cup of rolled
I need to praise Roger Cole’s “Round oats. The correct measurement is ½ cup of
Masterful Teachers Control” (Sept. ’09). To teach introspec- rolled oats.
tion with anatomy, that’s yoga! I used to
Thank you for featuring the Mohans in be of the straight-back school. When I SEND fEEDback TO Letters, Yoga Journal,
“Memories of a Master” (Nov. ’09). I’ve tried the technique Roger Cole describes, 475 Sansome Street, Suite 850, San Francisco,
studied with them on several occasions, what a difference! Coming out of Paschi- CA 94111; email: [email protected];
mottanasana (Seated Forward Bend) felt fax: (415) 591-0733. Include your name, city,
like emerging from a really good Savasana. state, and phone number. Letters and emails
may be edited for length and clarity.
Monika Dietel Berlin, Germany

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

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om

climb ev’ry

At 24,000 feet on an icy slope in the mountain

PhiliP and karen smith/PhotograPher's choice/getty images Nepal Himalayas, you can see the curva- To live life to the classic sense of scaling
ture of Earth. The temperature hovers at
20 degrees below zero, and time seems to fullest, bring a high mountains in remote
hang still. My breath freezes to my beard.
I struggle to stay warm, struggle to think sense of adventure regions of the world, but
straight, and struggle to keep moving. I
methodically place one foot in front of the into every moment. also adventure in the
other, breathing one breath at a time. Up mindful sense of infus-
here, the simplest action takes all of my
focus and determination. ing each day, each project, and each relationship

My life and livelihood revolve around with intention, focus, and humor.
adventure. Not just adventure in the
At its core, adventure is the willingness to com-

mit to an uncertain outcome with an open heart

and an open mind. It is the ability to take a leap into

the unknown with mindfulness and grace. Framed

this way, opportunities for adventure present them-

selves to us every day: walking a new route to yoga

class, having lunch away from your desk with a

FEbrUAry 2010 yogajournal.com 19

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adventure

climb ev’ry mountain everyday
adventures
co-worker, organizing a volunteer proj-
ect, taking the kids out to dinner and It’s easy to see some endeavors as adventurous: climbing a
giving your partner the night off. mountain, mastering an arm balance, traveling the world. But
adventure is about being courageous and passionate in all
Adventure isn’t something that’s aspects of your life, work, and relationships. This new year,
reserved for the extreme athlete or the breathe a sense of adventure into everything you do by mak-
daredevil. It is an expression of your ing small changes in your routine. Embrace the uncertainty
heart’s intention and passion for life. this brings, and observe how even such small shifts in per-
It’s the ability to think big about who ception can invite you to see the magic in the mundane.
you are, how you live, and what you
can do in the world, whether you’re talk to a try cooking take a yoga
climbing mountains, practicing Sun stranger at a vegetable class with
Salutations, or listening to a friend. It a café or in you’ve never a teacher
is the willingness to embrace challenge line at the eaten before you’ve never
and move toward success. It is the ac- grocery store studied with
knowledgment that total commitment go the long
does not mean blind faith or brazen way to work alloy photography/veer
disregard, but confidence and belief in and take
the face of challenge. in the fresh
sights
By definition, adventure has an un-
known outcome. If something has a
predetermined outcome, it’s not an ad-
venture but a packaged experience or
an amusement ride. Life is uncertain!
Being adventurous means seeing that
uncertainty as the gift of possibility.

My practice of mindful adventure
is not unlike my yoga and meditation
practices. It takes work, but the payoff
is well worth the commitment. When
you approach everything with the spirit
of adventure, you infuse your life with
vitality and radiance. You find a level of
engagement and awareness with every-
thing around you that is deeply satisfy-
ing and joyous. Your summits await.

Matt Walker is an adventure consultant
with Inner Passage in Tucson, Arizona.
Visit him at innerpassage.net.

20 yogajournal.com fEBruArY 2010

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WHO SAYS YOU CAN’T

“Kick Booty” in Yoga

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people

pay it It was the first place I started to experiment with bringing
forward yogic wisdom and ancient myths into the hip-hop format.

MC Yogi pairs yoga Sanskrit mantras and the leg- you reference a lot of Indian gods in your music, like
and hip-hop to deliver ends of Hindu deities might Shiva and Ganesh. where did you learn about them?
I grew up reading a lot of comic books, and at some point,
a positive message. seem unlikely fodder for a I got hold of some Indian comic books, and there was some-
rap album, but when vinyasa thing about the Indian myths that was so much fun and so
colorful and so profound.
yoga teacher and hip-hop artist Nicholas Giacomini
(aka MC Yogi) set lyrics like “Hanuman G, there’s no- who are the teachers who have influenced you most?
body is greater/but sometimes, homie, you have weird I took my first trip to India in 2001 and studied with Pat-
behavior” to a funky beat on his album, Elephant Power tabhi Jois in Mysore. Also, Larry Schultz, who used to go on
(which samples Krishna Das and Jai Uttal, among other tour with the Grateful Dead; Tim Miller; and Richard Free-
kirtan [chanting] wallahs), he made a sensation in the man. When I was just getting started with yoga, I was in my
yoga community. These days, MC Yogi spends his time late teens, early 20s, and I came from a reform school, so
teaching at Yoga Toes, the studio he owns with his wife, Ashtanga worked really well for me. It gave me the discipline
Amanda, in Point Reyes Station, California; touring I needed. More recently I hooked up with [Jivamukti Yoga
internationally; and working on a new album for 2010. founders] Sharon Gannon and David Life. Sharon has been
such an amazing fairy godmother to me.
how did you first come to yoga? I was in a group-
home program in high school. I was not interested in the what’s the main message you want to put out to the
curriculum at all and got involved with drugs and trou- world in your music? Peace. Joy. Living from inside your
bled kids. When I was 18, I graduated from that program heart instead of inside your head. It’s the same teachings as
and started doing yoga. My dad had been practicing yoga—it’s just coming in a different way, through the music.
Mysore-style Ashtanga Yoga, and he had built this small Yoga totally transformed me, and I just want to pay it forward
room in the back of his store in Point Reyes, where he and speak to the youth in a way they are going to under-
practiced with a tiny group. One day, he invited me. stand. K a r e n M ac K l i n
It was really hard at first; I was really struggling. But
when my feet landed on the mat, I had this coming-
home experience.

and what about hip-hop? I grew up in the hip-hop
generation, so I was listening to hip-hop when I was six
and seven years old. The first two records I had were
the Beastie Boys’ Licensed to Ill and Run-DMC’s Raising
Hell. That was the soundtrack of my youth.

so, how did the two come together for you?
There was a converted factory in the town of Sonoma,
California, and the owner sectioned off a portion of it
and turned it into a teen center called The Shop. When
I was in my early 20s, I knew this group of young graf-
fiti artists, break dancers, DJs, poets, and musicians,
and we started putting together drug-, alcohol-, and
violence-free events for high school kids at The Shop.
We put on shows that were positive, conscious hip-hop.

ryan donnell

22 yogajournal.com FeBRUARY 2010

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food

better bowl green soup with
sweet potatoes
Warm up this cold season Good soup draws the chair to it, says a
with nutrient-rich, Ghanaian proverb. What’s more, experts Makes 4 to 6 servings
say it drives ills away. Sitting down to
immunity-boosting soup. a steaming bowl of soup on a winter day 2 tablespoons olive oil, plus
more for garnish
is a custom as ancient as it is universal, and it may be your strongest
2 yellow onions, chopped
culinary defense this cold-and-flu season. sea salt

To boost immunity, says Rebecca Katz, chef, nutritionist, and author of 1 1⁄4 pounds sweet potatoes,
peeled and diced
The Cancer-Fighting Kitchen, we should eat a varied diet, and a pot of soup
3 1⁄2 cups water
is one of the best ways to do that. “Soup has the potential to be nutrient 2 to 3 tablespoons chopped

dense on every level,” she explains, “because the stock itself contains so fresh sage leaves
1 bunch kale
many amazing antioxidants and phytochemicals.” 1 bunch green chard
8 cloves garlic, peeled
Stock is the foundation of any good soup. Katz suggests preparing it 3 cups vegetable broth

in advance and freezing it in four-cup portions (or if you’re short on time, freshly ground black pepper
fresh lemon juice
diluting organic store-bought stock). Then, simply add fresh, immunity-
1 Heat olive oil in a medium pot over
boosting ingredients in whatever variety and quantity you have on hand, medium-low heat. Add the onions
and a pinch of salt and stir frequently
and simmer until they’re tender. Which ingredients are your best bets for until the onions are soft and golden
brown, 30 to 40 minutes.
staying well? Topping the charts is garlic, for its potential antiviral, anti- 2 Meanwhile, place the sweet pota- photo: sheri giblin; food stylist: karen shinto
toes in a large pot with 3½ cups
bacterial, and antifungal properties. Next, vegetables rich in beta carotene water, ½ teaspoon salt, and the sage.
Bring to a boil. Lower the heat and
(think colorful carrots, tomatoes, and sweet potatoes) are vital immune simmer, covered, about 10 minutes.
3 Wash the kale and chard, trim away
boosters, providing vitamin A and protecting the thymus, the major gland the tough stems, and chop. Add to
sweet potatoes along with garlic and
of our immune system. Not surprisingly, broccoli also makes the cut. Stud- vegetable broth. Cover and simmer
gently for 20 minutes. Add the onions
ies show that this vitamin C powerhouse contains sulforaphane, which to the soup and let cool slightly.
4 Purée the mixture in a blender,
triggers antioxidant genes and enzymes in certain immune cells. And don’t in batches, and return the puréed
soup to the pot. Season to taste with
forget dark leafy greens. Kale is a detoxifier, bursting with B and C, beta salt, pepper, and lemon juice. To
serve, drizzle olive oil over individual
carotene, iron, and zinc. “With all the different antioxidants, nutrients, and bowls of soup.

minerals,” says Katz, “eating a bowl of soup is like giving your body an Recipe reprinted with permission from
Love Soup, by Anna Thomas (Norton
and Company, 2009).

internal spa treatment.” l av i n i a s pa l d i n g

24 yogajournal.com feBRuARy 2010

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wellness

beat the blues clinical psychologist and Integrative Yoga therapist Bo Forbes,
Engler developed a practice to combat her winter depression.
Gray skies got you For years, winter brought seri- It included pranayama (breathwork) and meditation in front
of her light box; vinyasa yoga; and at least 20 minutes a day of
down? Try restorative ous mood changes for Natalie restorative yoga, which she describes as the single most pow-
erful part of the practice.
postures to rebalance Engler. She craved carbohy-
“Restorative yoga may look passive from the outside, but
your nervous system. drates, struggled with lethargy, it’s very active internally on both subtle and dramatic levels,”
and hated to get out of bed in says Forbes, who is the founder and director of the Center for
Integrative Yoga Therapeutics in Boston. “Our nervous systems
the morning. The feelings lasted through April, when are designed to respond to minute fluctuations in our environ-
ments. Restorative yoga, combined with breathwork, is a potent
her mood brightened and her energy returned. tool to recalibrate the nervous system.”

This cyclic form of depression, known as seasonal Restorative yoga and breathwork form the heart of the ther-
apeutic yoga practice Forbes developed for emotional balance.
affective disorder, or SAD, is thought to be triggered “Many people don’t realize that SAD has three distinct phases,”
she says. “In the dead of winter [December through February],
by a lack of sunlight during the winter. SAD is often it looks like depression, with symptoms such as lethargy and
carbohydrate craving. But in the fall and early spring, it is often
treated with light therapy, which gave Engler, now characterized by hypomania, where people tend to have physi-
cal agitation, racing thoughts, and a decreased need for sleep
a restorative yoga teacher, little relief. “I just figured and food. At these times, your practice should address that
increased anxiety and activation.”
that winter blues was something I’d have to live
Forbes advises people who are struggling with SAD, or think
with,” she recalls. But during teacher training with they might be, to first notice whether the body feels energized
or tired, and whether the mind is agitated or lethargic. Then,
practice the following sequence, choosing the breathwork
that’s appropriate for you. It may help to do some active pos-
tures first, particularly if you’re feeling restless and anxious.
“It’s important to learn to practice to your nervous system and
ride the waves of emotional fluctuations, not just when things
get really bad,” Forbes says, “but all year long, to strengthen
and support your emotional health.” Ca ro L K ru Co F F

restore & Salamba Savasana Salamba Viparita Karani photo: LaCoppoLa-meier/getty images; iLLustrations: donna grethen
rebalance Bo Forbes says the breathwork in these (Supported Corpse Pose) (Supported Legs-up-
the-Wall Pose)
restorative postures makes all the dif- Supta Baddha Konasana
ference in their effect on the nervous system. if you’re (Reclining Bound Angle Pose) FEBRuARY 2010
feeling anxious and restless in your mind and body, as is
typical of sad during the fall and early spring, exhale for
twice the count of your inhalation as you practice these
poses. (if you’re still feeling agitated after that, take a
supported Child’s pose.) if you’re feeling lethargic in your
mind and body, make your exhalations and inhalations
of equal length. hold each pose for 5 to 20 minutes.

26 yogajournal.com

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community

full circle

Life’s milestones are infused Yoga teacher Donna Belk plants her feet on the hard earth

with conscious awareness through and spreads her toes, allowing herself to feel the larger

the practice of celebrancy. ground that connects us all. As she stands in Tadasana, she

is a mountain, knowing herself from the ground up while

at the same time locating herself in the sky. Belk is not leading an outdoor

yoga practice; she’s graveside, about to officiate at a funeral.

As one of more than 400 life-cycle celebrants nationwide, Belk creates

ceremonies that acknowledge transitions

and rites of passage, including births, adop-

tions, funerals, commitments, divorces,

and animal tributes. Founded in Australia

30 years ago and now an emerging trend

in the United States, celebrancy offers

people, particularly those who are not con-

nected with a religious tradition, meaning-

ful options for observing life’s milestones.

Guy Walton, owner of Johnson-Walton

Funeral Home in Milford, New Jersey,

says, “I direct my clients who have no ties

to a church or clergy to a funeral celebrant,

because I know their loved one will be

memorialized in a significant way.”

Each ceremony is individually tailored

to the participants’ needs. When planning

a funeral, for example, a celebrant works

closely with the family of the deceased to

choose readings, music, and words that will

honor their loved one’s life and nourish all

who gather to pay tribute.

In her role as a celebrant, Belk draws

heavily on lessons of consciousness learned

both on and off the mat.“When I create a

ceremony, I am in a state of relaxed focus,” says Belk. “It’s the

observe with same as when I teach a yoga class: I am creating a container

ceremony where people feel safe and can open up to their feelings.”

celebrancy can help com- Anywhere a family chooses to hold a ceremony, whether it’s a

memorate many of life’s less funeral home, park, beach, or gravesite, can become a sacred inspirestock/jupiterimages
traditional transitions and space. Joyce Otto Prapuolenis held her dad’s memorial at a
milestones, including com- restaurant in Jim Thorpe, Pennsylvania. “Having a life-cycle
ing of age, career transition, celebrant perform the service for my father was personal and
moving into a new home, healing for all of us,” she recalls. “We had more laughs than
recovery from illness, and tears, just as my father would have wanted it.” Dorry Bless
new parenthood. Visit the

celebrant Foundation & insti-

tute (celebrantinstitute

.org) for more information.

28 yogajournal.com february 2010

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YOGA OF
CHAMPIONS

From prerace jitters to To prep for the 2010 Winter Olympic Games, which begin Febru- Olympic gold
finish-line focus, yoga is a ary 12, a number of elite athletes are practicing asana, pranayama, and medalist Chandra
training tool of choice for meditation as a means to prepare body, breath, and mind for medal- Crawford preps
athletes competing in the worthy performances. U.S. Olympic team members Sasha Cohen for another victory.
2010 Vancouver Olympics. (figure skater), Emily Cook (freestyle skier), and Katherine Reutter

(speed skater) are among the many who’ve turned to yoga to help with the physical and

psychological demands of competing.

From vigorous Ashtanga to gentle restorative and Yin Yoga IN 2004, CANADIAN yoga
practices, many athletes say that doing asanas gives them not teachers Eoin Finn, Insiya
only looser hamstrings but increased body awareness and men- Rasiwala-Finn, and Tracey

tal focus. Some have found that pranayama practice has taught Delfs teamed up with the
them to be better breathers during race time and has been an Vancouver-based apparel
effective tool for calming prerace jitters. Meditation is touted company Lululemon Athletica to offer
yoga, pranayama, and meditation classes

by many as an antidote to the fear and nervousness inherent in to more than 60 elite athletes. Five of DEVON KERSHAW
doing fast-paced and dangerous sports. those practices are now available on The
Pursuit of Happy Hips, a DVD with athletes
To learn more, we talked to cross-country skier Chandra such as freestyle skier Shannon Deanne
Crawford, alpine skier Emily Brydon, and freestyle skier Shan- Bahrke demonstrating the poses. Find it in
non Deanne Bahrke about yoga’s role in their performance. Lululemon Athletica stores and online from
retailers like Amazon.com.

by Diane Anderson, Charity Ferreira,
and Andrea Ferretti

34 YOGAJOURNAL.COM FEBRUARY 2010

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left: Jed Jacobsohn/getty images; right: aca/peak photography“ I am absolutely so grateful to my Emily Brydon, Canadian Alpine Ski Team
yoga practice for bringing me that Emily Brydon is a two-time Olympic contender who
awareness of breath. When the nerves has seven World Cup medals to her credit. In the 2010
are running high, the things I’ve Winter Olympics, she’ll compete in downhill, Super-G,
learned in yoga help to ground me and combined skiing events.
and bring me clarity in the moment.
‘‘ Yoga gives you the tools to calm
Chandra Crawford, Canadian your mind and body. I just see more
Cross-Country Ski Team of a conscious awareness of what
Chandra Crawford won a gold medal in the 2006 my mind or breath is doing. And it
Olympics in the individual sprint freestyle event, helps me bring it back.
and twoWorld Cup gold medals in 2008. In the 2010 How did you become an Olympic skier? I started
Winter Olympics, she’ll compete in the individiual racing when I was six years old and never looked
sprint classic and the team sprint freestyle. back. The thing I love the most about what I do is
when I’m on top of the mountain, alone, looking
When did you fall in love around at the beautiful scenery and getting ready
to charge out of the gate.
with cross-country skiing? Why did you start doing yoga? In 2001 I was in
My parents put me on skis at Alberta doing rehab for a knee injury, and I started
one—as soon as I could walk. practicing. It’s a great addition to training. When
Tell us about your yoga you are coming back from an injury, you can really
practice. I started doing heal. I did basic Ashtanga. I’ve also done restorative
Ashtanga when I was 16, yoga during big, heavy, physical blocks of training.
but for the past five years What’s your practice like today? Sometimes
I have gravitated more to- I work out two or three times a day. I run out of
wardYin and a flow practice. steam. So that’s when I do restorative. It’s hard to do
As an athlete I’m pushing, striving, and going Ashtanga or Bikram when you are training so hard.
beyond my limits on a daily basis, but in yoga I’m I’ll do those on the weekend, when I’m not spending
able to let go.Yoga has taught me balance and accep- hours in the gym. But the breathing is always there.
tance. It helps me recuperate. And every mindful
moment of yoga class is enjoyable, including that
feeling of total peace at the end.
How has yoga affected you in your races? The
biggest thing I’ve been able to translate into racing
is the focus. Cross-country skiing takes a lot of con-
centration, and when I was younger it was so tough.
When I started yoga, it was initially so hard for me
to keep my single point of focus throughout a whole
class. So learning that has really been awesome.
Do you meditate or do any breathwork? My mom
has been a transcendental meditator, so that’s how
I got the name Chandra—I was born on a full moon.
She taught me pranayama at a very young age. Now
I mostly do the breathwork in class, and I find any
kind of focus on breathing amazingly beneficial.
How did it feel to win the gold? Crazy. When I
saw that red line in the snow and I realized I was
going to cross it first, I remember smiling and think-
ing, ‘I’d better put my hands up.’ I was overwhelmed.
But that presence of mind to get to that point came
from my yogalike focus on every moment, every
stride, making it my best. I was totally immersed in
the process. It really speaks to taking your practice
into every aspect of life.

fEBruArY 2010 yOgajOurnal.cOm 35

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How does yoga prepare you for races? With “ In a judged sport, you’re always
skiing, there’s a lot of fear and nerves involved. I comparing yourself to others.
do a lot of breathing practices before I go to the Yoga has really taught me to be
starting gate. It’s a big part of my prerace plan. It’s OK with what I have and to work
my meditative ritual. I try to clear my mind before within myself.
competing.And I use my breath to get to that point.
I do a breathing meditation before, and then bring
it back to my normal breath before I go. But in that
process I try to clear my mind and calm my nerves,
and the breath really helps—it helps me get over any
fear. Day to day, I do minimeditations. I have a goal
of three times a day: when I wake up, during the day,
and when I go to bed.
Does your practice affect your daily life? I’m a
really busy person. I like being busy. Yoga helps me
slow down. It has taught me a lot of mind control. I
was born in the wilderness, in a log house built by my
parents. It wasn’t the exercise of yoga, but rather the
mentality of yoga. When I come to a busy city, yoga
gives me a little getaway to calmness that should be
more prevalent in my life. It gives me a chance to
slow down.

Shannon Deanne Bahrke, something that really captured me, because I wasn’t top: jonathan selkowitz; bottom: robin o’neill/blissology inc.
U.S. Freestyle Ski Team just sitting there holding a stretch—I was moving
Shannon Deanne Bahrke won a silver medal in the 2002 my body, trying to hold a pose.
Olympics in the moguls event. Other trophies include What’s your practice like? I’ve been doing a lot
a 2003 World Championship bronze medal and a 2007 of at-home videos. It’s what I have time to do. I
World Championship silver medal. In the 2010 Winter warm up with a little bit of breathing, and then do a
Olympics, she’ll compete in the freestyle moguls event. stretching Power Yoga video. It’s perfect: it’s short;
How did you become an Olympic skier? I was just a it’s sweet; it’s everything that I need to stretch—and
kid that went skiing with my family and friends on the then it ends with a little bit of Savasana.
weekends. When I was 12 years old, the head coach of What has yoga taught you about being an ath-
the Squaw Valley freestyle ski team, Ray deVre, saw how
crazy I was and that I was in need of a little direction, lete? To hold some of the poses that we do in yoga
so he asked me to join the team. Mogul skiing looked takes so much strength, but it’s not just strength
absolutely awful, but when I went out that first day with gained from lifting weights in the gym. Yoga has
the team, I was instantly hooked. I loved the people, the opened my eyes to this whole other world of being
atmosphere, the competitiveness. But most important, I strong and calm and a different kind of athlete that
was drawn to the fun. I never really knew was out there.
Who got you into yoga? About five or six years ago, What’s surprised you most about yoga? I love it in
class when there’s a supergood vibe, and everybody’s
my friend, who is also an athlete energy is working as one. Maybe you came in with a
and was into Bikram Yoga, said, bad attitude or had a tough day, but now everyone’s
“You’ve just got to do it. I hate energy lifts you up. That doesn’t happen very much
stretching, and this is something on the mogul course, where you’re fighting amongst
that’s kind of replaced that for yourselves, trying to give yourself your own energy.
me.” And I was like, “Well, I hate But when you’re in class, all those people can lift you.
stretching, too!” I really don’t think That’s just incredible. ✤
of yoga as stretching when I’m
doing it; it’s more about moving
in your own body and being cen-
tered, and also about feeling strong
trying to hold the pose. That was

36 yOgajOurnal.cOm FeBrUarY 2010

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eating wisely by Jessica Berger Gross

an honest
meal

( )A woman applies the concept
of truthfulness to her
relationship with food.

Back in the second grade, a boy in my class
dubbed me “Bubble Berger.” It was a terrible nick-
name, but it fit an overweight little girl like me.
Life was hectic for my parents, and it took a toll on
our diets. Mealtimes were about filling up quickly
on whatever was most convenient—usually junk
food and greasy takeout. Beneath the surface, home
wasn’t a happy place, and for me, eating was an anes-
thetic. I never made the connection between what
was going on in our family, my eating habits, and my
expanding waistline. I just ate.

My first glimpse of salvation came when I
was in high school, attending a summer theater pro-
gram. One day Tara, the program’s dance teacher,

photos: sheri GiBlin; food stylist: karen shinto v e g e ta r i a n
chili (recipe
on page 44)

yogajournal.com 39

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eating wisely

demonstrated a Sun Salutation. Usually to a related yogic ideal—brahmacharya
I felt awkward in her class, but moving (moderation). According to Patanjali’s
through the poses that day, I felt weight- Yoga Sutra II.38, a balanced life is char-
less, as though I were flying, yet connected acterized by moderation in all things.
to something beyond the constraints of The first time I came across this concept
my overweight body and tempestuous as it applied to eating habits was in Ram
life at home. Dass’s 1970s handbook for a spiritual life,
Remember, Be Here Now. He discussed
In my mid-20s, I began practicing mitahara (moderate diet), advising read-
yoga regularly. Yoga classes were safe ers to eat light, healthy, unadulterated
spaces where my fellow yogis and I could foods. He said that after a meal your stom-
open up to each other about our strug- ach should be 50 percent full with food,
gles with food and body image. But more 25 percent full with water, and 25 percent
important, unsure of myself as I was in the empty with room for air. What a revela-
rest of the world—at work, at parties, on tion! As a child, I’d been taught to clean
dates—the yoga room was the one place my plate whether I was hungry or not.
where I felt beautiful, where I put aside
my self-doubt and the extra weight I car- With Ram Dass’s advice, I began to
ried. Still, I continued my unhealthful eat- consistently eat less of everything—not
ing habits. At the Jivamukti Yoga Center by starving myself but by becoming aware
in New York, my teacher, Ruth, would of that moment in a meal when I’ve had
open each class with discussions of yoga just enough, but not too much.
philosophy. Often, she’d speak about the
yogic idea of satya, the practice of hon- Practicing mitahara and satya kept me
esty. How could we become more real— honest about how much food I needed
more genuine, honest, and sincere—with in order to feel satisfied, and also about
ourselves and those around us? what I was putting on my plate. I listened
to nutritionists’ recommendations and
moment of truth gave up packaged foods. Instead, I ate
lots of vegetables and fruits, made sweet
The more I heard Ruth talk about satya, and tangy pineapple my new favorite
the more I realized my eating habits were snack, and began cooking with beans and
all about a lack of truthfulness. I’d pre- lentils. Who knew that nutty, aromatic
tend that a dinner without vegetables brown rice could be so comforting and
was a sensible meal. Or that the roll I ate satisfying? Or that a rainbow of roasted
with my soup at lunch every day didn’t or skewered and grilled vegetables could
“count” because it came free of charge. I be as fun to make as it was to eat? Out
told myself that going to yoga class meant went simple carbs and in came new-to-me
I could eat whatever I wanted and that whole grain dishes like quinoa salads and
being overweight was my genetic destiny. spelt tortillas stuffed with beans and
whatever vegetables I had on hand. I also
As I learned more about satya and how added daily one-hour walks and twice-
to apply it to my life, something began to weekly visits to the gym.
click: I realized that to eat more truth-
fully, I’d have to get real with myself about One of my biggest revelations came
my food choices, portion sizes, and the when I found a simple recipe for vegetar-
subconscious meaning that food held ian chili in an old cookbook (see page 44).
for me. I started to ask myself some hard The chili, made with salsa, tomatoes, and
questions: Was I eating to fuel my body black beans and spiced with cumin and
or to placate my emotional demons?Why coriander, taught me a lesson about how
did I seem to eat more (and less health- changing eating habits and losing weight
fully) when I was tired, sad, or stressed start in the mind. For months, my boy-
out? Why did I eat until I was stuffed? friend (now husband), Neil, and I ate the
chili all the time, as often as three or four
Less Is more times a week.When we first started eating
it, Neil would dish up the bowls and serve
Studying satya and trying to be honest them with toasted whole wheat bread and
about what I was eating and why led me

40 yogajournaL.com february 2010

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eating wisely

a generous sprinkling of cheese. We’d
scoop the toast into the chili, making min-
iature black bean sandwiches. It was so
delicious we often had seconds. Then one
day, we were out of bread. We were beside
ourselves: chili without toast? Horrors! To
our surprise, the chili was just as satisfying
on its own. A few weeks later, Neil forgot
to buy cheese. Again, we realized that the
chili tasted just as good without it. I found
that if I was honest with myself, I was per-
fectly content without the bread, cheese,
and second helpings. Slowly but surely,
my appetite adjusted, and in nine months,
I lost 40 pounds. That was almost eight
years ago, and with the exception of my
pregnancy, my weight has stayed about
the same ever since.

www.bepresent.com Twee Merrigan + Simon Park LIGHT ON LIFE
Prana Flow + Energetic
1.877.747.7202 Today, I have a greater appreciation for
[email protected] Alignment Teacher Intensive the foods that nourish me. Most nights,
Kripalu Neil and I make a stir-fry with chewy
brown rice, tofu, and whatever seasonal
March 21 - 26, 2010 vegetables we have in the fridge. Other
nights, we make a simple meal of freshly
pilates cooked beans with spinach, a soothing
movement for lifeTM split pea soup, or spicy guacamole served
with a few crispy tortilla chips. These
Transform how your body foods give me energy and a sense of light-
looks, feels and moves ness rather than weighing me down.

» Buy Pilates equipment, DVDs, and workout toys Eating in moderation has become sec-
» Find Pilates classes near you ond nature, too. I no longer like, much
» Learn more about Pilates less desire, that too-full feeling. When
Call for your Free “Pilates Advantage” I want to enjoy foods beyond my daily
DVD and catalog (coupon code: YJ08) staples of veggies, fruits, legumes, and
whole grains, I do enjoy them, and with
pleasure: a fresh egg omelet, pasta from a
homey restaurant in Paris, fish tacos eaten
off the dock near our home in Vancouver.
I don’t stress out about weight and my
diet as I used to; it’s stopped being such a
struggle. When the occasional junk-food
craving strikes, I take it as a sign that what
I really need is rest and a little more self-
care. When I have a bad day or week, I
don’t turn to unhealthful food for comfort
as I used to. I eat to live and feel alive—
nourished nutritionally and spiritually. ✤

www.pilates.com | 1-800-PILATES (745-2837) Jessica Berger Gross’s book is enLIGHTened:
How I Lost 40 Pounds with a Yoga Mat,
Fresh Pineapples, and a Beagle Pointer
( Skyhorse Publishing, 2009).

42 YOGAJOURNAL.COM FEBRUARY 2010

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eating wisely recipes

Roasted Vegetable Medley roasted
v e g e ta b l e
makes 4 to 6 servings medley

2 tablespoons olive oil
4 cloves garlic, minced
1 tablespoon minced fresh rosemary
1 1⁄2 teaspoons chopped fresh marjoram
1 1⁄2 teaspoons chopped fresh thyme
1⁄2 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
2 garnet yams, peeled and cut into

1-inch chunks
2 acorn, banana, butternut, Hubbard,

kabocha, or delicata squash, peeled
and cut into 1⁄2-inch-thick chunks
2 carrots, peeled and cut into 1-inch
chunks
1 red onion, cut into 1-inch wedges
1 small turnip, peeled and cut
into 1-inch wedges

1 Preheat oven to 400°. Lightly oil a 1⁄2 cup black olives, pitted and chopped 1 cup red salsa
heavy, rimmed baking sheet. Cayenne or chili powder to taste 2 bell peppers, any color, chopped
2 Whisk together the oil, garlic, rose- 3 cups cooked black beans
mary, marjoram, thyme, salt, and pepper 1 jalapeño, stemmed, seeded, and finely 3 cups blanched, peeled tomatoes
in a large bowl. Add yams, squash, car- chopped (optional) 2 cups corn kernels
rots, onion, and turnip, and mix well.
3 Spread the vegetables evenly over 1 Place the avocado flesh in a bowl and Salt to taste
the prepared baking sheet. Roast for mash with a fork until fairly smooth. Hot pepper sauce to taste
45 minutes, or until the vegetables are Add the lemon juice, salt, tamari or soy 1⁄4 cup chopped fresh cilantro, or to taste
tender and beginning to brown, stirring sauce, and garlic, and mix well.
every 15 minutes. Transfer the roasted 2 Stir in the tomatoes, green onion, 1 In a soup pot, cook the onions and
vegetables to a platter and serve. olives, cayenne or chili powder, and jala- garlic in the water over a high heat,
peño. Spoon into a serving bowl. stirring frequently, for about 5 minutes.
Printed with permission from The Real Add the cumin and coriander and stir
Food Daily Cookbook, by Ann Gentry Reprinted with permission from Extra- over a high heat for a minute. Stir in the
(Ten Speed Press, 2005). VeganZa: Original Recipes from Phoenix salsa and bell peppers, lower the heat,
Organic Farm by Laura Matthias (New cover, and simmer for about 5 minutes,
Chunky Guacamole Society Publishers, 2006). stirring occasionally.
2 Add the black beans and tomatoes;
makes 4 servings Vegetarian Chili simmer for 10 minutes. Use a wooden
spoon to break up the tomatoes. Add
This guacamole is loaded with cherry makes 4 to 6 servings the corn and continue to cook for 10
tomatoes, green onions, and jalapeños. more minutes. Add salt and hot sauce
This simple dish is easy and tasty to taste. Stir in the cilantro, if desired.
2 large ripe avocados, pits and enough to be a weeknight staple.
skins removed Recipe printed with permission from
2 cups chopped onions Moosewood Restaurant Low-Fat
2 tablespoons lemon juice 2 garlic cloves, minced or pressed Favorites, by The Moosewood Collective
1⁄2 teaspoon salt 1⁄2 cup water (Clarkson Potter, 1996).
1 teaspoon tamari or soy sauce 1 tablespoon ground cumin
2 cloves garlic, minced 1 tablespoon ground coriander
3⁄4 cup cherry tomatoes, halved
1 green onion, thinly sliced

44 yogajournal.com february 2010

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by Marla Apt basics

move sacrum garland pose
toward floor
( )malasana
mala = garland
asana = posture

reach spine forward

release neck and
soften throat

pull tops of thighs
and hips back

46 yogajournal.com press inner heels february 2010
down evenly and
stretch toes forward

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I’m always amazed when I visit India and see DON’T lift the heels from the floor.
people working for hours in a squat on the ground.
Unlike sitting in a chair while hunched over a DO press the heels into a rolled mat
desk, squatting in a pose like Malasana (Garland or blanket if they don’t reach the floor.
Pose) can actually improve your posture, stretch
your back, elasticize your knees and ankles, and
help improve your digestive function.

Malasana is also a forward bend—the back soft-
ens and releases from head to tail as the ankles,
knees, and hips flex. The heels root the hips back,
and the spine lengthens as it rounds. In addi-
tion to strengthening and stretching the feet and
ankles and increasing mobility in the hips, the
pose allows the back muscles to broaden.

As with all yoga poses, there’s a rhythm to
Malasana and all its actions. Legendary teacher
B. K. S. Iyengar says that asanas become rhythmic
when the actions lead to an uninterrupted flow of
awareness throughout your entire system. When
you’re able to coordinate the actions so that no
individual area of your body is overworking—or
being neglected—you can experience an inner

february 2010 yOgajOurNal.cOm 47

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basics

1 Hold on to pose benefits Photos: rory earnshaw/sandbox studio; model: janet um; stylist: lyn heineken; hair/makeuP: veronica sjoen/artist untied; toP: chamPion; Pants: clary sage organics; mat: gaiam
a table to
lengthen your Strengthens and brings
spine and flexibility to ankles
press your
heels down. Increases mobility in the hips
Stretches back muscles
2 Practice at a Soothes some causes
wall to learn to of backache
reach forward Strengthens abdomen
and to shift
some weight contraindications
onto your heels.
Knee injury
Pregnancy

rhythm and a sense of wholeness in the knees will have to bend.) Just be sure to high enough so that your arms can reach
pose, as if each part of your body is ex­ use a blanket behind both knees (even if upward in the squat. If you don’t have a
pressing itself equally. you feel pressure on only one) so that your table at the correct height, a doorknob
weight isn’t skewed to one side, putting may work, or you can open the door and
This includes your heels. Your heels, extra pressure on your other knee. hold on to the doorknobs on either side.
which press evenly into the floor, act as a Wall ropes, a countertop, a bed frame, or
counterpoint to your head, keeping you Get a Hold on a banister may also work.
grounded as you extend. If you are tight
in your hips, groins, calves, and Achilles In this variation (see figure 1), hold on to Begin by standing with your feet to­
tendons, your heels may not reach the something firm, like a table, to help you gether. Now hold on to the table or sup­
floor. So we’ll begin with some variations find stability while you learn to press your port and step back a couple of feet. Exhale
to loosen those regions. If your knees heels down and lengthen your spine. The and squat so that your knees are in front
ache in the pose, place a blanket behind variation will also help you stretch your of your ankles and your heels under your
them, between your calves and thighs, calves and ankles so that you can reach buttocks. If your buttocks are almost
to help decrease the amount of flexion. your heels to the floor. The object you touching the floor, you need to step your
(The thicker the blanket, the less your hold on to should be fixed, secure, and feet a little farther back, away from the
table. If you moved so far back that your
heels are no longer touching the floor,
try walking your feet a little closer to the
table until you can just barely reach your
heels to the floor.This alignment will help
you stay balanced when you are no longer
using the table for support.

Keep your feet together, press the inner
edges of your heels into the floor, and

48 yoGajournal.com february 2010

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