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basics

stretch your calf muscles down toward in the previous variation of the pose, your outer thighs forward and up toward
your heels. Lengthen your toes forward your heels should just barely touch the your knees. Lift the front of your shins
on the floor and pull your heels back as floor so that you can balance the forward while you lengthen the back of your calves
if the bottom of your foot were becom­ extension of your torso and toes with the down. Playing on the edge of sitting and
ing longer. Pull on the table, inhale, and backward and downward stretch of your extending, explore the rhythm of balanc­
lift the sides of your rib cage and waist. heels. Keeping the feet together, spread ing the forward stretch of your torso with
As your torso rises, move your hips and your knees apart, press your heels down, the rooting of your thighs into your hip
buttocks down. Look up toward your and stretch them back toward the wall. sockets as you ground your heels. Simi­
hands and hold this Malasana variation larly, see if you can balance the effort in
for 20 seconds. To come out of the pose, With the bottom of your sacrum rest­ your inner and outer thighs and the front
inhale and pull on the table to stand up ing against the wall, extend your arms, and back of your lower legs so that you’re
and straighten your legs. side ribs, and waist between your legs and not working one area more than another.
away from the wall. Reach forward from
Great Wall the bottom of your waist to your hands, You can stay here for 30 to 60 seconds
and extend your arms and chest parallel to before coming out. When you’re ready,
In this variation (see figure 2), a wall sup­ the floor. Notice that the more you reach take your hands to the wall, keep your
ports your buttocks, which will help shift forward with your torso, the more you head down as you lift your hips up toward
some of your weight into your heels while have to ground your heels back and down. the ceiling, and straighten your legs to
you reach forward. To begin, stand with Keep your inner heels down so that the come into Uttanasana (Standing Forward
your feet approximately six inches away weight doesn’t fall onto the outside edge Bend). Stay there for a few breaths.
from a wall, and your sacrum against it. of your foot. For this variation, look down
Bend your knees and slide your buttocks at the floor. Small Wonder
down the wall until you’re squatting. If
your heels don’t reach the floor, step your Your knees, of course, separate in a Now you’re ready to try the final pose.
feet a little farther away from the wall. squat, but don’t spread your legs so wide Start in Uttanasana with your feet to­
If you find that your buttocks touch the that they lose contact with your torso. gether and your hands on the floor a few
floor, come a little closer to the wall. As Move your inner thighs back and down inches in front of your feet; then bend
toward your hip sockets while you bring your knees into a squat. If your heels don’t

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reach the floor, place a rolled blanket un­ around the outside edges of your ankles if they are being pulled out of your hips.
derneath them so they have something and catch hold of your heels. As you do Take a few smooth breaths to work on the
to press into. this, don’t let the sides of your waist rhythmic balance of rooting and extend­
shrink or retract. In this position, with ing, spreading and lengthening. Soften
With your feet touching and your your shoulders underneath your knees, your throat and allow the entire back of
heels down, spread your knees apart as you can see how the pose got its name: your body—from tailbone to head—to
you reach forward between your legs The arms are said to resemble a garland release into this full forward bend.
with your arms. Bring your chest par­ hanging around the neck. Now pull on
allel to the floor. Push your inner heels your heels and exhale to take your head To come out of the pose, release your
down, lengthen the sides of your waist toward the floor. ankles, place your hands on the floor in
away from your hips, and pull your chest front of your toes, inhale, and straighten
forward. Move your inner thigh muscles Observe your feet. Is one foot tilt­ your legs into Uttanasana. Extend the
back toward your pelvis. Now see if you ing toward its outer edge? Are your feet backs of your legs as you release your
can relax the very top inner thighs at your moving away from each other? Press both head and neck down. If you practice the
groin to give you the freedom to pull your inner heels down evenly and stretch your compact and soothing forward bend of
torso away from your legs. As your hips toes forward. Pull the tops of your thighs Malasana regularly, you’ll learn the art
and inner thighs move back, they’ll act as and hips back, and if your buttocks lift of squatting with ease. It’s a skill that
a counterbalance to your torso. slightly, consciously take your buttocks you’ll find useful throughout your life—
down as you bring your head a little closer whether you are trying to improve your
Exhale and bend your elbows with your to the floor. If you can, place your fore­ posture, getting close to a heavy object to
arms still between your legs and place head on the floor near your toes. If that lift it safely without straining your back,
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essence of yoga by Rod Stryker

positively prana

( )Why does yoga
make you feel so good?

tRina dalziel There are a dizzying number of to hold poses longer, as you would in restor-
styles and approaches to yoga these ative yoga, and dedicate longer periods of time
days. Some involve resting in simple to developing slow and complete breathing.
supported postures in quiet, candlelit Vigorous vinyasa, backbends, handstands, and
rooms. Others push students to the arm balances are powerful and beneficial, but
edge of their physical capacity or are they don’t stimulate your parasympathetic ner-
done to the beat of loud, rhythmic music. vous system as much as the practices listed pre-
Some focus on physical alignment, while viously. So if the positive changes you gain from
others offer a heart-centered approach. yoga can’t be entirely credited to its impact on
There is so much variety that describing your nervous system, what is helping you feel
them all is impossible. and live better? The answer is life force. Almost
all styles of hatha yoga increase the flow of
Different in tone and substance as prana, or life force, in your body.
the various styles might be, they share
one quality that inspires people to prac- Yoga, like the science of acupuncture, or
tice them: They work. Put simply, you tai chi and qi gong, is based on prana (referred
feel better when you walk out of class to as chi in the Chinese arts and sciences).These
than when you walked in. The question
is, why? Better yet, how does yoga work?

As you’ve probably heard, one reason
asana leaves you feeling so good is
that it activates your parasympathetic nervous system, thanks to
two elements that almost all asana practices have in common––
the lengthening and strengthening of musculature and calm, even
breathing. The parasympathetic is the part of your nervous system
that slows you down—it’s responsible for telling your muscles to
relax, improving your digestion and assimilation, boosting immu-
nity, and helping you sleep better. It also normalizes your blood
pressure and lowers your heart rate. The parasympathetic nervous
system counteracts many stress-related symptoms and the negative
by-products of our modern, fast-paced, high-output lives.

But the truth is that much of the yoga being practiced these days
doesn’t do as much for the parasympathetic nervous system as you
might think. To build your parasympathetic nervous system, you
need to do poses that encourage deep relaxation, such as forward
bends and hip openers; do fewer standing poses; and do more sit-
ting, supine, and prone postures as well as inversions. You also need

february 2010 yogajournal.com 55

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essence of yoga

disciplines see prana as the essential force
that sustains everything.Yogis went a step
further, prescribing the intelligent use of
prana as the key to facilitating spiritual
awakening. “Having known the origin ...
and the physical existence of prana, one
achieves immortality,” says the Prasna
Upanishad. In other words, the aim of
life (and practice) is realized through the
skillful use of prana.

the ultimate strength

Prana has always played a vital role in
hatha yoga. Ancient Tantric texts, like
the Hatha Yoga Pradipika and Gheranda
Samhita, list various techniques to help
build, channel, and regulate life force. In
these writings, asana is described as the
foundation for hatha’s deeper practices
because it is so accessible and helps to free
life force:The process of holding a pose––
while “breathing through it”––dissolves
pranic blockages. Different postures
unlock prana in different ways. Forward
bends, for example, increase the types
of prana that calm, soothe, and ground;
backbends unblock pranic forces that are
more expansive and revitalizing.

A key reason you feel better after class
is that the practice has helped move your
life force in a way that is more balanced,
complete, or suited to your particular
mental and physical needs.The principles
of how different asanas affect life force
are explained in both the hatha tradition
and Ayurveda. The more we learn and
practice these teachings, the more we
know about which poses will help at any
particular time.You may notice a particu-
lar practice (or style) that used to make
you feel great is doing so less and less; that
may be a sign that it is time for a change.

The more you control and build your
storehouse of life force, the more you can
achieve through practice. “The control
of prana is the ultimate strength,” says
the Srimad Bhagavatam, one of India’s
revered scriptures. The more you learn to
skillfully utilize the power of prana that
begins with asana, the closer you come
to realizing yoga’s limitless potential. ✤

Rod Stryker, founder of ParaYoga, has taught
yoga and meditation for more than 25 years.

56 yogajournal.com february 2010

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home practice with john Schumacher

core ( )Take a playful approach to building
strength and flexibility in your torso.
values

PHoToS: CHRiS AnDRe; MoDeL: DAViD neLSon; STyLiST: Lyn HeineKen; HAiR/MAKeuP: to begin to finish Arm balances require more than Popeye’s
VeRoniCA Sjoen/ARTiST unTieD; ToP: unDeR ARMouR; SHoRTS: SHAKTi ACTiVeweAR strength. Just ask senior Iyengar teacher John
Set an intention Sit Unfold Practice Schumacher. “Hardly anyone can muscle their
way into arm balances,” he says. Schumacher
in Virasana (Hero Pose) and Adho Mukha Svanasana describes some of his students as men who
become clear about your (Downward-Facing Dog Pose) are strong enough to do 100 Sun Salutations
intention. This is a challeng- and a few simple backbends
ing practice, but resolve to to balance the spine. Lie in but who can’t do an arm balance
be more interested in learn- Supta Baddha Konasana because they lack the flexibil-
ing about yourself than in (Reclining Bound Angle Pose) ity to get their arms and legs
“getting” the pose. Keep a to soften the groin and abdo- into position. He also teaches
playful nature in mind and men. Then stretch your legs a lot of flexible people who
enjoy yourself. into Savasana (Corpse Pose). needtodevelopmorestrength.
Schumacher came up with
the sequence on the follow-
ing pages to help you increase

both strength and flexibility.
The sequence will definitely work your
abdominal muscles and build core strength,
even in your spinal muscles. Once you’ve toned
your core, you’ll put it to the test in the arm
balances. You’ll need to use your strength and
flexibility for a key action you’ll do in the last
four poses: tucking your abdominals up and
in toward your spine. Yoga students are often
instructed to lengthen the spine, but here
Schumacher wants you to move your sacrum
away from your lumbar spine and “tuck” inward
as you round or curl. Visualize wrapping your-
self around a beachball, he advises.
Even when practicing taxing poses, Schum-
acher encourages having a playful, adventur-
ous attitude. “Kids will try to stand on their
heads, laugh, and have fun—not get mad—and
try again,” he says. Infuse your practice with
this spirit of playfulness and realize that you
might not get a pose right away. “But try to learn
about yourself as you play,” Schumacher says.
“See if you can maintain equanimity as you dis-
cover what your response is to a difficult situa-
tion.” D i A n e A n D e R So n

febrUAry 2010 yogajournal.com 59

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home practice with John Schumacher 2

1

1 Tadasana (Mountain Pose) together. Tilt your knees to the right. When you feel your
left waist begin to lift, revolve your abdomen back to the left
Stand with the inner edges of your feet touching and lower your left waist toward the floor. Go as far to the
each other. Spread the balls of your feet, press right as you can, continuing to revolve the abdomen and to
your heels firmly into the floor, and lengthen lower the left waist. Stay for 30 seconds to 1 minute. Come to
your inner ankles upward. Draw your tailbone center and change sides. Repeat 3 times.
down and forward into the pelvis and move your
groins back. Reach toward the floor with your 5 Supta Padangusthasana
arms. Stay for 1 minute. (Reclining Hand-to-Big-Toe Pose)

2 Utkatasana (Chair Pose) Lie on your back. Keep your left leg on the floor and raise
your right leg. With your right hand, catch your big toe, or
From Tadasana, lift your arms overhead. Bend your knees place a strap around the ball of your foot, and stretch the leg
so your thighs are as nearly parallel to the floor as possible. straight up to the sky. Place your left hand on your left thigh.
Keep your heels heavy and continue to move your tailbone Pull your straight right leg toward your head. Slide your left
down and forward. Lift your abdomen and chest away from hand down your left thigh toward your knee and lift your
the inner groins and reach up through your arms. Stay for chest and head toward your right leg. Stay for 1 to 2 minutes.
30 seconds to a minute. Come down and change sides.

3 Urdhva Prasarita Padasana (Leg Lifts) 6 Paripurna Navasana (Full Boat Pose)

Lie on your back with your knees bent and feet on the Sit in Dandasana (Staff Pose), with your hands on the floor by
floor. Stretch your arms overhead and place the backs of your hips. Stretch your legs straight on the floor. Lean back
your hands on the floor. Raise your knees to your chest and raise your straight legs until your feet are at eye level.
and stretch your legs up perpendicular to the ceiling (90 Balance just behind your sitting bones and raise your arms to
degrees). Press the sides of your waist toward the floor. shoulder level, with your palms facing each other. Lift your
Lower your legs halfway to the floor (45 degrees) while chest and hold for as long as you can (up to 1 minute).
moving your tailbone away from your lower back and press-
ing your low back into the floor. Hold for 3 breaths then 7 Ardha Navasana (Half Boat Pose)
raise your legs back to 90 degrees. Keep the sides of
the waist down to avoid back strain. Repeat 3 to 10 times. Sit in Dandasana and interlock your fingers behind your
As you get stronger, you can lower the legs from 45 degrees head. Tilt your pelvis back, lower your sacrum halfway to the
all the way to just above the floor. floor, and move your tailbone toward your heels. Lift your
side ribs and move your sternum toward your feet. Your spine
4 Jathara Parivartanasana
(Revolved Abdomen Pose)

Lying on your back, stretch your arms out to your sides with
your palms up. Bend your knees and lift them to your chest.
Keep both shoulder blades on the floor and your knees

10 9

60 yogAJoUrNAl.com FeBRuARy 2010

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3 4
5
will flex in this pose. Hold for 30 seconds. Keeping
your legs straight, lift your feet to chest level, keeping 6
your lower back slightly rounded. 7

8 Lolasana (Pendant Pose)

Sit in Dandasana with hands pressed to the floor. Lift your
buttocks, bend your right knee, and sit on your right foot.
Lean back, lift your right knee, bend your left knee, and
tuck your left calf under your right shin with your feet as
close together as possible and your toes pointed back.
Lean forward and lift the side of your waist toward the
ceiling. Press your palms down, stretch your arms, and lift
your legs up from the floor toward your chest. Engage
your core by lifting your navel to your spine. Hold as long
as you can and repeat a few times.

9 Malasana (Garland Pose)

Stand in Tadasana. Bend your knees and squat, keeping
your feet together but separating your knees. Lean for-
ward and lower your waist between your thighs. Wrap your
arms around your shins, press your upper shins into your
armpits, and grasp your ankles. Pull your head toward
your feet and roll your tailbone toward your heels. Hold for
30 seconds to 1 minute.

10 Bakasana (Crane Pose)

Come into a squat. Lift your heels, lean forward, and bring
the backs of your armpits onto your shins near your knees.
Place your palms shoulder-width apart, lean farther for-
ward, and lift your feet up off the floor. Pull your heels
toward your buttocks and roll your tailbone toward your
heels. Lift your upper back toward the ceiling and stretch
your arms. Breathe here for as long as you’re able. Hold
for as long as you can and do a couple of repetitions.

✄
8 cut out
FEBRUARY 2010 and save!
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YOGAJOURNAL.COM 61

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Seek balance and happiness each
day this year as you set your sights

on yoga’s four aims of life.

By Hillari DowDle

The new year is the tradi- us to a successful, satisfying, and are interwoven with yogic
balanced existence in the world. philosophy at the deepest levels.
tional time to stop and ask yourself Working with them can help But they have their roots in the
an important question: Am I lead- you create a satisfyingly balanced Rig Veda, the most ancient and
ing a well-balanced life? life at the deepest and most holis- revered of Hindu scriptures.
tic level. (See “Fine-Tune Your Life,” “What the Rig Veda suggests is
It’s easy to get bogged down on page 64.) that the purusharthas are the
in the details, in setting goals inherent values of the universe,”
that relate to how you think you “We all have a desire for a explains Douglas Brooks, a
want to look, or act, or be in this meaningful life. The purusharthas Tantric scholar and professor of
world. But consider bypassing are the means that can help us religious studies at the University
all the particulars—the numbers achieve it,” says ParaYoga founder of Rochester. “The cosmos is
on the scale, the bank account Rod Stryker, who is working on considered a living being, and the
balance, the starting or stopping a book about the purusharthas issues of law, prosperity, desire,
of habits—in favor of a deeper that’s called The Four Desires. and freedom belong to it. These
approach that can reshape your “They are, in a larger sense, what are not just human concerns or
whole life in a positive way. practice is really all about,” he psychological concepts. When we
says, adding that the purusharthas engage them as human beings, we
The yoga tradition offers offer a yogic perspective on how are aligning the microcosm with
a paradigm for such deep self- to engage skillfully in the world. the macrocosm. The cosmos is all
examination: the purusharthas, or laid out for you; your job is to get
four aims of life. They are dharma cosmic clues with the program.”
(duty, ethics), artha (prosperity,
wealth), kama (pleasure, sensual The purusharthas are elaborated To fully grasp the purushar-
gratification), and moksha (the upon extensively in the Mahab- thas, Stryker says, it pays to parse
pursuit of liberation). The purush- harata, the epic Indian poem the meaning of the word itself.
arthas are the blueprint for human that contains the Bhagavad Gita,
fulfillment, signposts that point
i l l u s t r a t i on s by
A imee
Sicuro

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{ practice }

Fine-tune
➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ your life

the four aims are the pillars of a fulfilling life. In

the following self-inquiry practice by Sally Kemp-

ton, you’ll consider where your current priorities

Purusha means, roughly, “soul”— Which of these areas am lie and how you need to shift them to create a
the essential Self that is unchang- I emphasizing too much? deeply satisfying life. don’t worry about getting
ing, that isn’t born and doesn’t Am I having a good time your whole life in order at once—do the exercise
die, but belongs to the universe. but not being as ethi- each week, and you’ll become more in tune with
Artha means “the ability” or “for cal as I could be? Am I a yourself, more present with the world around you.
the purpose of.” Taken together, great yogi but haven’t yet
Stryker explains, purushartha Here’s how:
means “for the purpose of the
soul,” and the very concept asks figured out how to make a living? ➤ Find 30 minutes in which you
that you take the broadest view Am I incredibly ethical but still at can be alone and undisturbed.
of your life. Are you managing the mercy of every passing feeling Create a cozy space, and settle
the day-to-day in such a way as or thought? Am I so rigid in my into it with a journal, a pen, a
to support your inner work? practice that if I can’t do 90 min- candle, and a comfortable seat (a
utes, my day is ruined? Anything meditation cushion or a chair).
Each one of the purusharthas you don’t deal with will come back
has many scriptures dedicated to to bite you later.” ➤ Light the candle to signify
it (the Kama Sutra, the Dharma that you are in a sacred space.
Shastras, and the Artha Shastras, Put simply, the purusharthas “A candle symbolizes the flame
among others). To truly under- can offer a way for evaluating of the inner witness,” Kempton
stand all four would require a says. Breathe deeply, close your
lifetime of study. Still, learning the
fundamentals is useful, especially your life, making good decisions, eyes, and relax for a few minutes.
to the contemporary practitioner
who’s simply looking to find more and contemplating pragmatic ➤ Begin to think back over your
joy and meaning in life. dilemmas—like whether to spend activities of the preceding week.

Here, we provide a guide for time with your young child, or Consider all of the things you did
working with the four aims— go back to work to save for her related to your dHArmA. How
dharma, artha, kama, and moksha. college education—in a way that did you serve your family, your
Once you have an understanding honors the highest ideals of life. community, and yourself? What
of the individual components of “At the end of your life, you will were your obligations? did you
each of the purusharthas, you can ask yourself, ‘Did I live this life meet them with ease? What ethi-
assess the role they play in your cal tests did you face, and how
life by contemplating the ques-
tions related to each one. You can well?’” Kempton suggests. “And in did you deal with them? record
then begin to analyze how well my view, you will feel good about the answers in your journal.
balanced they are in your life.
it to the degree that you balanced ➤ When you’ve exhausted your
“The purusharthas are a sophis- the purusharthas.” thoughts about dharma, con-
ticated way of living in balance,” sider ArtHA. What did you do
says spiritual teacher and Yoga
Journal columnist Sally Kempton. 1) dHArmA I duty this week for the sake of your
“But they demand reflection. You livelihood? What did you do to
have to constantly ask yourself, Let’s just say it up front: dharma is maintain your health? What did
you need to support yourself?
a big word. It’s translated to mean did you get it? Write the answers
in your journal; note your con-
“duty,” “ethics,” “righteousness,” cerns and anxieties.

“work,” “law,” “truth,” “responsi-

bility,” and even the spiritual ➤ Next, think deeply about
teachings related to all the above KAmA. What actions did you

(as in the Buddha dharma or the take solely for the purpose of
Hindu dharma). The meaning of creating more joy in your life and
the word is synonymous with your in the world? What were your

very purpose in life—with having

the strength to get up each day

and do what needs to be done.

continued on page 104

64 yogajournal.com FeBruAry 2010

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greatest pleasures? What were ➤ When you’ve gone through something like, “This week, I
your strongest desires? Were each purushartha individually, worked hard to meet my obliga-
you able to realize them? Write analyze the balance between tions, but I felt burdened. I took
down your thoughts. them. Looking at what you’ve the most pleasure from my
written, see where your empha- friendships. I didn’t find time to
➤ Then, record the activities sis was in the past week. Which work toward liberation.”
you engaged in for the sake of parts of your life were unat-
moksha. These might include tended to? are you working too ➤ Finally, formulate an intention
yoga, meditation, prayer, chant- hard in one area? Not hard for the coming week. You might
ing, spiritual reading, or self- enough? What are the conse- set an intention related to each
inquiry. Did you find a feeling quences of your priorities? For- of the purusharthas, or you
of freedom? Which areas of mulate a simple statement about could focus on one or two that
your life feel constricted or the way the purusharthas mani- need more of your attention.
burdened? What do you need fested themselves in your life, Record the intention in your
to do to liberate yourself? journal. Then say it to yourself—
Write down the answers. first out loud, then inwardly.
Close your journal, blow out the
candle, and ease back into your
day with a new understanding of
your soul’s priorities.

➤➤

Taking time each week to think
about the purusharthas will
enable you to see how your life’s
priorities are constantly shifting
and let you do some trouble-
shooting whenever unease and
unhappiness arise. “Yoga is one
of the great tools humans have
for recognizing meaning, and
the purusharthas let you see
whether you are living a good
life,” kempton says. “If you are
not finding joy in your practice,
there is something wrong with
your practice. If you aren’t able
to operate ethically, you’ll know
that changes are needed.”

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gcoeoledbtirmaetse

Part workshop, part yoga party,
a yoga festival is just the place to

enjoy practice, community, and fun.

by Neal Pollack goto a yoga festival this year, and photos (clockwise from top right): nancy dionne/courtesy of wanderlust
festival, amir magal, ryan salm/courtesy of wanderlust festival, adria ellis
66 yogajournal.com you might find yourself trying to hold a wobbly
Tree Pose on a slackline strung between two february 2010
trees. Maybe you’ll cross paths with clowns on
stilts, juggling torches. You might go for a rig-
orous morning Ashtanga practice followed by
a soothing vipassana meditation, or run from
a rock ’n’ roll vinyasa flow to a meditative Yin
Yoga session—all before lunch. ATrance Dance
could be in the offing, or your postyoga glow
could be enhanced by an outdoor concert. You
might find yourself swaying and chanting kirtan
in the desert, taking a ski gondola 8,000 feet up
a mountain to do asana with the best view ever,
or locking arms with a stranger for support in
an eyes-closed balancing pose. No matter where
you live or where you’re planning to travel, a
sweet yoga circus is probably nearby. The era
of the yoga festival has arrived.

Across the country, in venues small and large,
people are gathering to practice. The festivals
are as varied as the styles of yoga practiced, but
they collectively cement yoga’s reputation as
a permanent American cultural force. “Yoga
festivals are really great for people who are

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THE PHOTOS ON PAGES 66–71 WERE TAKEN
AT A VARIETY OF FESTIVALS, INCLUDING
WANDERLUST, BHAKTI FEST, YOGA ROCKS
MOUNTAIN FEST, TELLURIDE YOGA FESTIVAL,
AND SOLSTICE IN TIMES SQUARE.

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newer to yoga or who want to try different kinds Kristine Pauls of Aus- photos (clockwise from top right): nancy dionne/coUrtesy of wanderlUst festiVal,
of styles,” says Jenny Sauer-Klein, co-founder tin, Texas, went to her merrick chase, adria ellis, amir magal
of AcroYoga (who is pictured “flying” upside down first yoga festival last
in Baddha Konasana on page 69). year—Wanderlust, in
Lake Tahoe, California.
Yoga, for the most part, is a serious, personal, “There were types of
introspective activity, a centering oasis of san- yoga I’d never experi-
ity amid the chaos of life. But, says Sauer-Klein, enced,” she says. “Unless
“Festivals give you more of a chance to play you live in California,
outdoors in the sunshine—and celebrate and you get your hatha and
enjoy and have a more ecstatic experience. your Bikram, but you
There’s more freedom and spontaneity.” don’t get other creative
forms from people who
Festivals allow you to put aside your reflective are energizing the yoga
practice for a few days and enjoy your yoga like culture.” She found
a party. You hang out with like-minded people, herself inspired by San
listen to music, make new friends, and share Francisco teacher Rusty
dinner and laughter after a day of hard-core Wells. “Even though he
asana. Often you’re learning something new in did ridiculous chanting, I was like, ‘All right, I’m
a low-stress atmosphere, and sometimes you’re for it.’ I chanted, and I don’t chant. If you can
giggling on your mat—amazed by the communal do yoga to Led Zeppelin, then I’m for you.”
vibe, the rocking music, the great instructors, The inner quiet of daily practice is replaced
and an awesome view. at festivals with a community buzz. “You know
how, after a yoga class, you feel that yoga high,
that yoga bliss? Well, you spend a whole week-
end feeling that way,” says 26-year-old Ashley
Lowe, who’s been
going to the Ojai
Yoga Crib festival
for several years.
At festivals, yoga
practice becomes a
social experience,
with limitless pos-
sibilities for good
conversation and
fun. “Everyone’s
energy resonates.
It’s easier to connect
with people,” adds
Lowe. “You don’t feel
anxiety. You just feel

68 yogajournal.com february 2010

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more full. I remember laughing really hard
with friends after it was all over. We got a
burrito, and things were just funny.”

photos (clockwise from top right): adria ellis, amir magal, nancy dionne/coUrtesy of wanderlUst Yoga festivals are popping up all over the The inaugral Bhakti Fest
festiVal, ryan salm/coUrtesy of wanderlUst festiVal country. For a sampling of the fun, read on. drew 2,500 people, most of
whom camped in the desert.
Sing Out LOud: Bhakti feSt The festival offered inexpen-
The deserts of California echoed with sive packages starting at $100
kirtan for 58 consecutive hours during the for the whole weekend, and
first Bhakti Fest, held in September 2009 then donated half the proceeds
on the grounds of the Joshua Tree Retreat to charities such as Embracing
Center in Joshua Tree National Park. The the World, Oxfam, the Seva
main organizer, Sridhar Silberfein (who Foundation, and the Love
says he arranged for Swami Satchidananda Serve Remember Foundation
to give the invocation at Woodstock), (run by Ram Dass). “The driving
booked dozens of kirtan musicians such as force of the festival is dedication,
Wade Morissette, Dave Stringer and Jai service, and helping people out,”
Uttal as well as yoga teachers like Sara Silberfein says. “Certainly not
Ivanhoe, Saul David Raye, Shiva Rea, and money. That’s way down the list.”
more. Neither in 100-degree noontime heat,
nor at 3 a.m., did the chanting stop for a “These festivals are really
moment. Yoga classes, in a variety of styles, introducing people to that cre-
went on from dawn to dusk in a separate tent. ative conscious energy that we
try to home in on when we teach
yoga classes,” says Kasey Luber,
director of yogamates.com and
teacher of Kundalini Yoga classes

continued on page 98

february 2010 yOgajOurnaL.cOm 69

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2010: a yeaR oF yoGa

Great practice opportunities june
to put on your calendar.

january June 3–6 july photos (top): nancy dionne/coURtesy oF WandeRLUst FestiVaL; (bottom): adam pantozzi
MIDWEST YOGA
Jan. 23 CONFERENCE July 8–11
YOGA DAY USA Bloomingdale, Illinois TELLURIDE YOGA FESTIVAL
DETAILS Free or nearly free yoga DETAILS Instruction from top teach- Telluride, Colorado
workshops and events held at many ers and a laid-back Midwest vibe. DETAILS A weekend of yoga in a
studios around the country. Presenters include Annie Carpenter, picturesque mountain town. Teachers
yogaalliance.org or yogadayusa.org Seane Corn, Janet Stone, and Mark include Scott Blossom, Richard
Whitwell, with musical guests Rara Freeman, Aadil Palkhivala, and many
Jan. 28–Feb. 1 Avis and Shaman’s Dream. This year’s others. Guests take a complimentary
YOGA JOURNAL SAN FRANCISCO theme is Sacred Activism. gondola to and from workshops.
CONFERENCE midwestyoga.com Some 25 percent of net proceeds go
San Francisco, California toward local environmental causes.
DETAILS From vinyasa yoga to Tantric June 18–26 tellurideyogafestival.com
meditation, more than 100 classes SUMMER SOLSTICE
with 40 world-class teachers such SADHANA CELEBRATION July 30–Aug. 1
as Seane Corn, Angela Farmer, Ana Española, New Mexico FLAGSTAFF YOGA FESTIVAL
Forrest, and David Life. Plus music DETAILS This White Tantric Yoga Flagstaff, Arizona
from Donna De Lory and DJ Dragonfly. event offers more than 60 classes DETAILS Nearly 100 workshops,
yjevents.com featuring Kundalini Yoga, meditation, classes, and special events, plus body-
and lifestyle teachings as taught by work and a wellness marketplace in a
april Yogi Bhajan. Tent, car, and cabin camp- gorgeous mountain setting. All guests
ing with limited RV space availability who visit the yoga gear swap receive
Apr. 6–11 (no hookups). 3ho.org a free Lululemon Athletica tote bag.
YOGA JOURNAL BOSTON flagstaffyogafestival.com
CONFERENCE June 21
Boston, Massachusetts SOLSTICE IN TIMES SQUARE July 23–25
DETAILS Six-day conference with New York City WANDERLUST
daylong intensives as well as regular DETAILS A yogic takeover of the Big Lake Tahoe, California
classes on asana, pranayama, medita- Apple, as the intersection of Broadway DETAILS Three days of high-energy
tion, philosophy, and more. Plus an and 7th Avenue closes between 43rd yoga, meditation, and wellness events,
evening with Deepak Chopra. The and 44th streets from dawn to dusk. plus an indie-rock festival, held at the
teacher lineup includes Richard Free yoga talks and classes offered all gorgeous Squaw Valley resort. Last
Freeman, Julie Gudmestad, Desirée day by local teachers. Last year the year’s lineup included John Friend and
Rumbaugh, Rodney Yee, and many first 1,500 participants received free Shiva Rea, music by Sharon Jones,
others. yjevents.com yoga mats and gift bags. and more. wanderlustfestival.com
timessquarenyc.org/about_us/events_
solstice.html august

Aug. 27–29
YOGA ROCKS MOUNTAIN FEST
Lyons, Colorado
DETAILS A weekend celebration full of
live music, yoga, and camping riverside
under the stars. Last year’s festival
featured 15 musical acts, including
Dave Stringer and Donna De Lory
as well as yoga with instructors such
as Seane Corn, Simon Park, and Darren
Rhodes. yogarocks.info

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photos (top): merrick chase; (bottom): adria ellis Aug. 20–22 Sept. 9–12 Oct. 11–17
BEING YOGA BHAKTI FEST THE SACRED THREAD OF YOGA
CONFERENCE RETREAT Joshua Tree, California San Francisco, California
Rhinebeck, New York DETAILS 24-hour kirtan, plus yoga DETAILS A seven-day festival with a
DETAILS A late-summer weekend instruction. Last year’s performers five-day Iyengar intensive and present-
at the serene grounds of the Omega included Sean Johnson and the Wild ers including T. K. V. Desikachar, Nicki
Institute with teachers such as Beryl Lotus Band, Jai Uttal, Wah!, and MC Doane, David Life, and Eddie Modestini.
Bender Birch, Sharon Gannon and Yogi. bhaktifest.com Organized by senior Iyengar Yoga
David Life, Gurmukh Kaur Khalsa, and teacher Kofi Busia. sacredthread.net
Vinnie Marino. Communal vegetarian Sept. 18th or 19th
meals, a marketplace, and bodywork. GLOBAL MALA YOGA FOR PEACE Oct. 22–24
eomega.org/omega/beingyoga Various locations TBA OJAI YOGA CRIB
DETAILS An event that takes place Ojai, California
Aug. 20–22 at studios around the world, founded DETAILS A sweet, small festival with
2nd ANNUAL PENDLETON by Shiva Rea to celebrate UN Interna- yoga, meditations, and kirtan. Organiz-
YOGA ROUND UP tional Peace Day and to raise money ers pick each attendee’s schedule.
Pendleton, Oregon for various charities. Many studios hold Teachers have included Jason Cran-
DETAILS A festival integrating the classes of 108 Sun Salutations. For dell, Sarah Powers, and Erich Schiff-
culture and spirit of the nearby listings of participating studios, see mann. lulubandhas.com/ojaiyogacrib
Umatilla Indian Reservation, including website. globalmala.org
drum circles and coyote stories. The november
yoga practices are centered on the Sept. 19–26
presence of Amrit Desai, founder of YOGA JOURNAL COLORADO Nov. 11–14
the Kripalu Center for Yoga & Health. CONFERENCE YOGA JOURNAL FLORIDA
pendletonyogaroundup.com Estes Park, Colorado CONFERENCE
DETAILS Early in the week, an Anu- Hollywood, Florida
september sara Grand Gathering with classes by DETAILS Yoga and meditation classes
John Friend and key Anusara teachers. in a beach setting. Combine asana with
Sept. 3–6 Later in the week, classes in asana, indulgences like a soak in the infinity
EVOLVE FESTIVAL pranayama, meditation, and philosophy pool, a massage, or lazing on the
Hidden Valley Club offered by masters of many yoga tradi- beach. yjevents.com
Vernon, New Jersey tions. Hiking, rock climbing, and elk
DETAILS Four-day celebration during watching are part of the fun at this december
National Yoga Month (which is Sep- Rocky Mountain location. yjevents.com
tember). Celebration includes more Dec. 19–25
than 70 local jam bands, asana from Sept. TBA WINTER SOLSTICE
local teachers, art, education, and VERMONT YOGA FESTIVAL SADHANA CELEBRATION
more. Friendly, communal, low-key Montpelier, Vermont Lake Wales, Florida
vibe. evolvefest.org DETAILS Three days of yoga in a DETAILS Kundalini Yoga and medita-
walkable, bikeable town festival atmo- tion as taught by Yogi Bhajan. Tent,
sphere. Designed to serve the local car, and cabin camping. 3ho.org
community but open to everyone.
vermontyogafestival.com

october

Oct. 21–24
WORLD PEACE & YOGA JUBILEE
Loveland, Ohio
DETAILS Yoga classes, lectures, and
activist organizing sessions, dedicated
to bringing about world peace. “The
best idea of the millennium,” said
David Life of Jivamukti Yoga before
the conference’s first year in 2009.
worldpeaceyogaconference.com

FEBRUARY 2010 YOGAJOURNAL.COM 71

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Inner

For a radically different
approach to weight loss,

start not with diet and
exercise, but with

connecting to yourself.

Gina Kornrumpf had struggled with her weight all her life. The results of her

on-again, off-again dieting were discouraging, and only served to fuel her pre-

occupation with the numbers on her scale. She led an active life—traveling, bike

riding, and exercising—but that didn’t seem to help her shed the extra pounds

or get her higher-than-normal blood pressure under control. By the time she

topped 207 pounds in 2008, she realized she needed a new plan. “A friend of mine

is passionate about yoga, and

encouraged me to at least con- Yoga helped Meghan Bowen, a vinyasa Once she stopped trying to lose
sider trying it,” Kornrumpf says. yoga teacher in Santa Monica, Califor- weight, Bowen says, it was no
So she registered at the Kripalu nia (pictured modeling the following longer a struggle. “The biggest
Center for Yoga & Health’s In- sequence), lose 20 pounds over shift was realizing that it had
tegrativeWeight Loss program, the course of two years, something to be a moment-to-moment
she says she was able to do once she approach, rather than looking
by Linda Sparrowe learned to read her body’s subtle three months out and having a
photography by Chris Andre cues about what it really needed. “I goal,” she says. “Yoga teaches
had been trying to tell my body what moving away from a desired
it needed, instead of letting my body outcome, and moving toward
tell me,” she says. “Yoga taught me tuning in to what’s going to
to tune in to my body and my sensory serve my body—what’s going to
experience, and to start trusting the feed my body in a healthy way
intelligence inside of me.” in this moment.”

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a residential immersion program that incorpo- get in the stylist: lyn heineken; hair/makeup: tamara brown/artist untied; top: testament; pants: lucy
rates multiple aspects of healthy living in an inte-
grative approach to weight management. flow

The program includes twice-daily yoga classes, asana sequence by Ashley Turner
pranayama instruction, nutritional counseling
and cooking demonstrations, life coaching, shar- This flowing sequence is designed to build physical
ing circles, and mindful-eating exercises, with strength and to tone and engage your core and leg mus-
yogic philosophy as a foundation for assimilating cles. As you move through the poses, notice your inner
the information. Within 18 months of completing dialogue and the language you use to describe your
the weeklong workshop, Kornrumpf had lost 47 body. If you start to scold yourself, see if you can soften
pounds. Her blood pressure dropped from 140/90 your gaze, smile, and let go of those judgments.
to a healthy 120/70, and her cholesterol settled
within normal ranges. Today, she says, “I feel fit; I Throughout your practice, focus on your breath when diffi-
feel healthy, lighter, happier, and more open.” cult emotions or agitated thoughts arise. Even something
as simple as noticing how the quality of your breathing
Yoga may not be the first thing that comes to changes when you feel anxious or stressed can be illumi-
mind when you’re formulating a weight loss plan, nating. Where do you feel tension in your body? When you
but recent studies linking yoga with mindful eat- soften and release that area of the body, does the quality
ing and weight loss suggest that maybe it should of your breath change? The more you tune in to sensation—
be. The combined effects of the self-acceptance, both on and off the mat—the more you can tell if something
increased body awareness, and inward reflection enhances you or depletes you, whether it’s getting an
that are natural byproducts of a regular yoga practice extra hour of sleep or having an extra helping at dinner.
can increase your ability to achieve and maintain
a healthy weight, and can have a positive impact, to begin
whether you’re significantly overweight, just want-
ing to lose a few pounds, or struggling with a body- Stand tall at the front of your mat in Tadasana (Mountain
image problem despite being at a healthy weight. Pose), with your palms pressed together in Anjali Mudra
(Salutation Seal), your eyes closed, and your head bowing
“Yoga may not be a glamorous, quick fix to weight to your heart. Silently acknowledge your efforts for show-
loss, but it creates fundamental shifts that lead to ing up. Begin with three to five Sun Salutations to warm
lasting change,” says Ashley Turner, a yoga teacher up your entire body. Focus on the quality of your breath
and psychotherapist in Los Angeles and New York and try to distribute it evenly throughout your whole body.
and the creator of the Element DVD Yoga for During the sequence, concentrate on transitioning mind-
Weight Loss. Turner says that yoga’s emphasis on fully between poses, without holding your breath.
self-acceptance is the key to creating such transfor-
mation. Unlike traditional methods such as diets ✳ Before you begin any new exercise or dietary
and exercise boot camps, yoga philosophy teaches program, always check with your doctor.

students to approach the body with compassion,
understanding, and friendship.

“Yoga teaches us that what is in this moment is
perfect,” says Turner. “And it’s possible to maintain
that nonjudgment and compassion, even as we strive
for self-improvement.” With this mind-set, her cli-
ents can get on the mat and enjoy the experience
of being physical. On an emotional level, practic-
ing self-acceptance makes it easier for you to truly
observe your habits and get to the root of what has
caused the weight gain. “Such an internal process
might take longer to see the physical results, but it
is a much more effective and sustainable course in
the long run,” says Turner. She adds that this slow,

74 yo ga j o u r n a l .co m FEBruAry 2010

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From Adho Mukha Svana-
sana (Downward-Facing
Dog Pose), step your right
foot forward between your
hands and bring your left
heel to the ground at a
45-degree angle. See that
your right knee is directly
over your foot, and dis-
tribute your weight evenly
across both feet. Inhale and
rise up into Warrior Pose II,
with yours arms reaching
out to the sides. Exhale,
pause, and straighten
your front leg. Check your
stance by looking down
to see that your ankles are
under your wrists. Then
exhale and bend your right
knee again and come into
Utthita Parsvakonasana
(Extended Side Angle
Pose), placing your right
fingertips to the outside
of your right foot (or on
a block) and extending your
left arm over your left ear.
On an inhalation, draw your
navel in and engage your
core as you rise back up to
Warrior II. Repeat 2 to 4
more times on the right
side to build strength and
heat. Switch sides by turn-
ing your right foot in and
your left foot out. Repeat 3
to 5 times on the left side.

Flow between Warrior
Pose II and Extended
Side Angle Pose

FEbRUARy 2010 yogajournal.com 75

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Flow between Goddess Pose

steady, consistent approach is, in fact, crucial for diets encourage people to ask the ‘should’ ques-
keeping the weight off. “The Yoga Sutra of Patan- tions. How long should I work out? How many calo-
jali outlines how lasting change is only possible ries should I eat every day?” he says. Yoga, on the
from focused, inner work,” she says. other hand, suggests kinder and ultimately more
transformative questions like, How do I feel in my
begin with the body right now? What choices can I make that are
healthier for my whole being?
first step
Liz Dunn, a massage therapist in Cheshire, Con-
Turner, whose approach combines asana with necticut, lost 125 pounds over a year and a half and
nutritional and psychological counseling, notices says that the self-acceptance she learned through
that her clients and students are bombarded with yoga was a crucial part of her weight loss journey.
media messages about what a beautiful body looks “When you’re that size, your thoughts are domi-
like, messages that tell us to look outside ourselves nated by things like ‘I can’t sit in that chair,’ and
for validation and acceptance. But trying to live up ‘I can’t do this or that.’ But yoga taught me that
to an ideal that is unrealistic and often unhealthy I’m OK where I am today. Yoga was like a warm,
is likely to backfire, Turner says, especially when welcoming embrace saying, ‘Let’s find you and take
used as a motivator for weight loss. John Bagnulo, time to just be here, now.’” This, Dunn says, is what
PhD, nutritionist for Kripalu’s weight loss pro- enabled her to get past the plateaus that invari-
gram agrees, adding that people often develop a ably accompany significant weight loss over a long
false sense of what their body should look like, and period of time. “I never set weight loss goals; I just
yoga can help them work through that. “Western integrated yoga into my view of how I was physi-
cally in the world,” she says. “That made it OKwhen
I hit those plateaus and wouldn’t lose any weight
for weeks, which is when a lot of people give up.”

76 yogajournal.com february 2010

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and Temple Pose

From Warrior II on the left

side, exhale and straighten

your left leg. Bring your hands

to your hips and turn both

feet out 45 degrees (stepping

the feet a little closer to

each other if needed). Roll

your weight to the outside

edges of your feet and engage

your core. On an exhalation,

lower your hips until your

knees are bent as close to a

90-degree angle as possible,

and directly over your ankles.

Draw your tailbone down

toward your heels, and draw

your hip points up. Inhale

and reach your arms out to

the sides. Exhale and bring

your left forearm to your left

thigh or, if you are able, your

left fingertips to the floor.

Inhale deeply and come back

up to center, using your core.

Exhale and bring your right

forearm to the right thigh,

or your right fingertips to the

floor. Repeat 2 to 3 more

Turner finds that self-acceptance gives students person there,” she says. “In fact, times on each side, breathing
the courage to inquire within about what is at the you probably could have added deeply. When you’re finished,
root of their struggle with weight, and identify the the two people on the mats next to straighten your legs, turn
underlying thoughts or emotional stirrings that me together, and I still would have your feet forward, and bring
cause them discomfort and contribute to actions weighed more.” After she went to your hands to your hips.
that aren’t serving their weight loss goals. Come to a seated position

When you feel the urge to overeat, Turner sug- class regularly for several months, on your mat.
gets asking yourself questions like “What am I
really hungry for?” and “What is truly causing me Althoff ’s focus subtly shifted from
stress, and what do I really need in this moment?”
Maybe it’s a walk around the block, or a phone the other students in the class to her own experi-
call with a friend. The ability to observe your feel-
ings without judgment becomes a tool that helps ence. “I didn’t realize this was happening until
you figure out what you need from moment to
moment, says Turner. Then, instead of automati- one day after class a student told me I had a
cally reacting to a stressful situation with estab-
lished patterns like reaching for comfort food, you lovely practice,” she says. “I was shocked to real-
can learn to recognize the moment of choice. “We
can simply notice that we can choose to eat more ize that I couldn’t return the compliment. I had
or not. Either way, there is no judgment,” she says.
absolutely no idea what her practice looked like,
Wendy Althoff, an actuary in New York City
who had been overweight all her life, expected because I may as well have been in that room by
to feel out of place when she took her first yoga
class in 2005. “Sure enough, I was the largest myself. It had become my own practice.”

Althoff, who today teaches yoga at her office

and is enrolled in the Integrated Science of

Hatha, Tantra, and Ayurveda (ISHTA) teacher

training program in NewYork City, says this shift

was a turning point in the way she felt about her

weight. “In class, when you stop worrying about

continued on page 110; asana continued on next page

FEBRuaRy 2010 yogajournal.com 77

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Flow between Table Pose

and Boat Pose Sit with your legs in front of you, knees bent, feet parallel and hip-width apart.

Place your hands behind you, shoulder-distance apart, with your fingers pointed

in toward yourself. (If that creates too much strain in your shoulders, point your

hands away from yourself.) Roll your shoulder blades down your back and lift up through your

chest. Push through your hands and feet equally and, on an inhalation, lift your hips and come into

Table Pose. Look down and see that your inner thighs are parallel. As you inhale, press through

all four corners of your feet and lift your hips a little higher, moving your tailbone toward your

knees. If it’s comfortable for your neck, slowly let your head release back. Feel free to stay for

2 to 3 breaths if you have the strength. On an exhalation, slowly release into sitting position.

Bring your fingertips to the back of your legs. On an inhalation, lift your chest and sternum.

On an exhalation, relax your shoulders and lean back onto the top of your sitting bones. On an

inhalation, lift your feet off the floor, knees bent, so that the thighs are angled about 45 degrees

relative to the floor. Reach your arms forward, and, if you can, straighten your legs. Inhale and lift

your chest and thighs a little higher, drawing your navel in toward your spine. Release your feet

to the floor as you exhale. Repeat moving from Table Pose to Boat Pose 3 to 4 more times.

78 yogajournal.com FeBRuARy 2010

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Single Leg Raises

Lie down on your back. Extend both legs up at a 90-degree angle (or, for an easier variation,
bend the knees), feet hip-width apart. Rest your arms by your sides, palms facing the floor. Press
through the balls of your feet, spreading your toes. On an inhalation, draw your navel toward
your spine (there will be a natural curve in your lower back). On an exhalation, slowly lower your
right foot until it hovers 6 inches above the floor. Inhale and pause, bringing the navel to the
spine. Exhale and lift your right leg as your left leg descends. Inhale and pause, flexing your feet
and spreading your toes. Repeat 3 to 5 more times. On an exhalation, bring both knees to your
chest. Close your eyes, wrap your arms around your knees, and breathe into your lower back.

To finish

Take a simple twist to
each side. Start by draw-
ing your knees into your
chest. Then drop both
knees over to the right,
keeping the spine aligned.
Keep your left knee
directly over your right
knee. Place your right
hand on the left knee
to keep the legs down.
Extend your left arm out
to the left and look over
your left shoulder. Hold for
3 to 5 breaths, feeling
the breath sweep up and
down the spine. Bring your
legs back to the midline
and twist to the other side.

Come into Savasana
(Corpse Pose). Relax for
5 to 15 minutes. Slowly
return to a simple cross-
legged position. Sit tall
with your hands in Anjali
Mudra. Close your eyes
and bow inward, acknowl-
edging your efforts.

fEBRuARy 2010 yogajournal.com 79

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master class with Barbara Benagh

turn up
the torque

photos: david martinez; model: coral brown; stylist: lyn heineken; hair/makeup: france pierson/artist untied; top: fila; leggings: danskin; mat: yoga accessories Every time you walk ( Rev up your Revolved Triangle )
across a room, reach into Pose by keeping your pelvis
the back seat of your car, neutral and turning your trunk.
or pass a dish at dinner,

you rotate your spine. You

probably take such movements for granted

most of the time, but imagine being unable

to do them. If you’ve ever had back spasms

or a crick in your neck, you know how debil-

itating it is when you can’t turn sideways.

Without access to the full range of motion

in your spine, your life becomes very limited,

but when your spine is strong and supple,

you radiate well-being. Twisting poses—

whether seated, supine, or inverted—can

maintain and even enhance your ability

to rotate your spine. When you do twists,

the muscles on the left and right sides of the

torso work together to produce enough

torque to turn the spine. This tones the

muscles of the torso, restoring mobility and

balance on both sides of your spine, which

fEBruary 2010 yogajournal.com 81

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master class with Barbara Benagh

1 1 Simple Reclining Twist

Beginning this sequence on your back
will make it easy to isolate and explore
the mechanics of spinal rotation. Lie
down and drop your knees to the floor
at hip level. In this twist, your shoul-
ders stay fixed and your hips and legs
rotate around your spine like a cork-
screw. Notice the areas along your
back and shoulders where you feel
tension, and use your breath to help
release those areas.

2 Supta Parivrtta 2
Garudasana (Reclining
Revolved Eagle Pose)

This pose provides an opportunity to
feel the strong muscular resistance that
often comes up in spinal twists. Intertwin-
ing your legs fixes the pelvis, which will
likely help bring the twist into your upper
back. Approach the pose with curiosity
and internal awareness by breathing
consciously, with your mouth closed and
with similar length and tone in both
inhalation and exhalation. Keeping your
top knee on the floor or on your block,
deepen the twist by reaching out
strongly to the sides.

3 3 Janu Sirsasana
(Head-of-the-Knee
Pose), variation

In this seated position, you keep your
pelvis relatively fixed again. Use
this pose to create an imprint of this
action; it will inform your Parivrtta
Trikonasana. Hold your extended-
leg foot with your hand or a strap.
Actively reach your other arm behind
you to initiate strong rotation in
the upper spine. Notice if any tension
releases in the upper back as you
come out of this pose. Delicious!

82 yoGaJouRnal.com fEBRuaRy 2010

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4 4 Parivrtta Utthita
Hasta Padasana
5 Parivrtta Trikonasana 5 (Revolved Extended Hand
(Revolved Triangle Pose) and Foot Pose)

Maintaining a well-grounded pose is This pose introduces the challenge of
key to discovering the joy of this keeping your pelvis stable and your
standing twist. Avoid turning your feet grounded while you twist the spine.
back foot in too much, and keep Stand with your feet wide apart and par-
it firmly grounded. Throughout this allel. Lift your arms to shoulder height.
sequence you have felt how keep- Keep your hips level as you twist your
ing the pelvis stable enhances the torso to the right. Reach your arms away
twist in the upper spine; stay true from each other to spread the chest
to this now. With the hips fairly level and be sure to keep your pelvis square.
and the head aligned over the front
foot, spread your arms like wings, ( benefits )
allowing the upper body to blos-
som. From your stable base you Improves balance
can, over time, “turn the screw” Strengthens the feet and legs
of the upper spine more deeply,
releasing stress and bringing nour- Increases hip mobility
ishment to the upper back. and stability

Squeezes spinal joints
to promote nourishment

of tissues
Massages and tones
the internal organs
Restores and maintains

spinal flexibility

( contraindications )

Herniated spinal disk
Positional vertigo
Injured hamstrings

FEbRuaRy 2010 yogajoUrnal.com 83

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master class

may improve your gait and boost the pose. The key to feeling grounded is to Though Revolved Triangle is typically
power of your limbs when performing root strongly through your feet. Keeping practiced as part of a standing sequence,
everyday tasks that involve pushing, pull- your pelvis stable and square toward the coming to it from a series of gradually
ing, or turning. floor (with the hip bones horizontally and deepening twists will help imprint muscle
vertically even) will help you do this. memory of the two varieties of rotation,
When you twist, you also compress and which will help you demystify this asana.
squeeze the spinal disks, which improves Keeping the pelvis stable is not easy, After warming up with a few Sun Saluta-
circulation and nourishes tissues that are and it’s a detail that is often passed over tions, lie down and begin your exploration
critical to having a supple spine. Clearly, in Revolved Triangle. You may have with two supine poses.
twisting poses play a key role in gaining learned to initiate the twist from the pel-
and maintaining spinal health, but the vis by dropping your back hip toward the Simple Reclining TwiST
most gratifying benefit may be the simple ground. When you do the pose this way,
sigh of relief they can evoke after coaxing you may feel as though you’re getting a Take a minute or two
tension from your back muscles. deeper twist, because it enables you to to recline on your
turn the torso more. But turning the torso back, relaxing your
When you deconstruct the architec- further doesn’t mean that you are rotating muscles, your breath,
ture of spinal twists, you can see that they each individual vertebra more. and your mind. Don’t
typically come in two varieties:You either underestimate the power of moments
keep your shoulders fixed while the pelvis Even if you’re accustomed to drop- like these to create an atmosphere of
rotates the spine, or vice versa—you keep ping your back hip, try keeping your openness, curiosity, and flexibility. Move
the pelvis fixed and use your shoulders to pelvis fixed and observe the difference in into constructive rest by bending your
help you turn the spine. the way your body feels. You might find knees and placing your feet flat on the
that a stable pelvis gives you more lever- floor. Relax your arms along the floor at
In ParivrttaTrikonasana (RevolvedTri- age and actually increases the degree of shoulder level. Keeping your shoulders
angle Pose), your pelvis stays neutral while rotation in your spine. I’ve noticed that on the mat, exhale and let your knees fall
your shoulders rotate. But the effort it keeping my pelvis square has reduced the to your right. Allow your knees to drop
takes to rotate the spine often uproots the sacroiliac strain I used to feel after doing loosely, taking your hips and lower torso
back leg, which can throw you off balance Revolved Triangle.
and create anxiety about exploring the

84 yogajouRnal.com february 2010

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Stockbridge, Massachusetts 800.741.7353 kripalu.org

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master class

with them into a simple spinal twist. Supta parivrtta GarudaSana With your left knee on the floor or on a
Notice how your shoulders stay on the block, reach toward the ceiling with your
floor while the movement of your hips (Reclining Revolved Eagle Pose) left arm. Exhale as you slowly lower your
and legs rotates the spine, much like turn- The basic shape of left arm to the floor, placing your hand in
ing a corkscrew. Stay for a minute to feel this pose is similar line with your shoulder. Keep your pelvis
and observe your back muscles. Are they to Simple Reclining fixed, and this time feel how the shoulders
tight? Do your shoulders rest comfortably Twist, but the way create the torque, like a corkscrew.
on the mat?Try to consciously release any you enter the twist
stiffness you feel in your back muscles by Your body may twist easily, letting you
allowing your spine to settle into the floor. makes it different. In Simple Reclining bring your shoulder to the mat, or you
Twist, your shoulders stay fixed as your may barely turn. Take your time and keep
Next, bring your attention to your pelvis rotates around the spine. In this your left arm active, even if it’s hovering
breath. Twists squeeze the diaphragm, pose, it’s just the opposite: The left knee above the floor. Be curious and patient
which can make your breath feel strained. on the floor keeps the pelvis fixed while with the process. If your knee moves up,
To help release tension, use each inhala- your left arm reaches toward the left to away from the floor or block, or your
tion to create space in your abdomen and create spinal rotation. breathing becomes labored, it means
each exhalation to coax your muscles to that you’re rushing the pose and inviting
adapt to the twist. Begin again in constructive rest. Shift strain. Whether you get your shoulder to
your hips a few inches to the left before the floor is unimportant; this is a strong
When the spine rotates in more chal- crossing your legs as in Eagle Pose, left twist regardless.
lenging twists such as Supta Parivrtta thigh over right. If you can hook your
Garudasana (Reclining Revolved Eagle foot behind your right leg, do so, but Once your upper back is at its maxi-
Pose), your muscles will resist and rebel. don’t worry if you can’t. Draw your knees mum, turn your head toward the left, but
Take the time now, when the pose is sim- toward your chest and, exhaling, turn onto be mindful. The neck, or cervical spine, is
ple, to use it as a primer for exploring how your right side, pinning your left knee to the most flexible part of the spine. If your
to adjust to the muscular resistance. Stay the floor. If this creates pain in your knees upper back is tight, you might try to over-
for another minute, then bring your legs or lower back, modify your position by compensate for it by turning your neck
back to center and switch sides. unhooking the left foot and elevating the more extremely. That’s why it’s important
left knee on a block or blanket.

86 yoGajournal.com february 2010

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to wait until your thoracic rotation is at If your breath is unrestrained and you step out
its maximum before turning your head. feel as though you can deepen the twist of your
further, exhale and stretch your right arm routine
With your pelvis stabilized in this pose, straight back, rotating your skull to gaze
you may feel much more of the turn com­ over your right shoulder at your hand. But and into your retreat
ing from your upper back. That’s because remember, if your upper back is tight and
keeping your pelvis fixed limits the ro­ feels stuck, you may be tempted to initiate Kripalu Retreat and Renewal
tation in your lower spine. If you tend to the twist from your head and compress
be a flexible person, this is a good thing. your neck. You may also unconsciously offers you much-needed personal time
It’s relatively easy for flexible people to swing your upper body laterally, moving
overdo it and stretch the lumbar joints be­ your head and shoulders to the outside and space, away from the demands of
yond their natural capacity without even of your leg. Sidebending like this creates
knowing it, which can eventually strain poor alignment and can make the twist everyday life. These flexible, affordable
the lower back. unsafe. Avoid these common mistakes by
keeping your gaze on your right foot until retreats take the stress out of your
Stay in the pose for about a minute. If the last breath or two in the pose, then
you feel as though your body naturally gently turn your head to look over your days—and your
wants to go deeper, exhale and move your right shoulder. Keeping an image of the
left shoulder toward the floor. Notice how spine spinning on its axis will also help. It was so satisfying body. With self-care
this action turns your chest while leaving to disconnect from workshops led
the lumbar region undisturbed. A more Open your chest by actively expanding everyday life and by expert health
subtle way to do this is to visualize each its core to create a dynamic sense of space just relax. I also and wellness
thoracic vertebra spinning, like a bead on that both deepens the twist and wrings learned a lot of new professionals, yoga
a string, into the rotation. out tension from the upper back. Hold for things to take into classes, comfortable
about five breaths, then exhale to release my home practice. accommodations,
Stay in the twist for another minute, the twist. Fold forward into the classic delicious all-natural
then change the cross of your legs and forward­bend version of Janu Sirsanana —Julie Lindstrom, editor, meals, evening
twist to the other side. for a minute before switching sides. Newton, Massachusetts

Janu SirSaSana Parivrtta utthita events, and more, you can do as much or

(Head-of-the-Knee Pose), variation haSta PadaSana as little as you like. Come drop deeper
When you practice
Janu Sirsasana as (Revolved Extended Hand and Foot Pose) into who you really are—you’ll return
a twist rather than Stand with your
a forward bend, it arms outstretched home energized and inspired.
can further educate at shoulder level.
Adjust your stance visit our website to find
you about the mechanics of rotation. Sit so your feet are par­ out more kripalu.org
with the soles of your feet together and allel and directly or call to register.
your knees apart in Baddha Konasana underneath your
(BoundAngle Pose). If you find it difficult
to sit with an upright pelvis and straight wrists, or closer if your legs are strained.All
back, sit on a folded blanket. Keep your standing poses need to be grounded, espe­
left knee in place and extend your right cially twists.Take a moment to balance the
leg, centering your weight on the back of weight between your feet, firmly ground­
the heel. Hold the outer edge of your right ing them evenly across the ball and heel of
leg or foot with your left hand, and place each foot. Pull your inner thighs toward
your right hand on the back of your right your hips and steady your abdomen.
hip. Keep your gaze on your right foot,
and with an exhalation, lift your ribs and Stand tall as you exhale, and turn your
shift your lower abdomen to the right to upper body to the right to begin a spi­
align the midline, or axis, of your torso nal twist. Did your hips come along for
with the right leg. You may already feel a the ride? That is not necessarily a bad
twist; now turn it up a notch by broaden­ thing. In fact, the stretch probably feels
ing your chest and pulling your right col­ good, so enjoy it for a few breaths. But
larbone and shoulder back. As in Supta then, try it with your pelvis fixed and see
Parivrtta Garudasana, keep your hips if your spinal rotation becomes deeper.
fixed and strongly turn your upper spine. Keeping your upper body rotated to the

february 2010 Stockbridge, MA 800.741.7353 kripalu.org

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master class kripalu
yoga
right and your arms outstretched, slowly that benefits standing poses and twists. teacher
start to turn your hips back to the left, If your left hip still hangs back, then turn training
toward their original position. Pause and your left foot in slightly. Don’t sacrifice
notice where you feel your back resisting your roots; distribute the weight across what does
the turn. Rather than bracing yourself the ball of your foot and keep that left your potential
against the resistance, sweet-talk tension heel firmly down. look like?
away from the muscles, and you will grad-
ually be able to return your hips to the Place your right hand on your right The best yoga education provides a solid
original, even alignment you had before hip and extend your left arm up along- foundation from which students can grow into
you twisted. side your ear. Breathing in, shift your hips their highest potential. Kripalu Yoga Teacher
toward the rear of your mat and exhale Training prepares people to become successful
You may notice that keeping your pel- to hinge forward over your leg, pausing yoga teachers by mastering the essentials of
vis square forfeits some of the turn of your halfway. Gaze at your right foot as you yoga. How do we do this? Our unique inquiry-
upper body, but now that you understand shift your lower abdomen and then your based approach guides you to understand
the anatomy of twists, you know that ribs to the right to align the midline of the technology and language of yoga on the
keeping one point fixed is essential. Stay your torso with your right leg. mat, while learning how to incorporate the
in the pose for a minute, then rest your philosophy of yoga into the rest of your life.
arms before repeating to the left. Fully Bring your left fingertips to the floor
explore the relationship between keep- outside your right toes, keeping the left • 200- and 500-hour certification
ing the pelvis stable and the spine mobile, shoulder in line with the leg. If that’s • trainings each month
since it is very similar to the alignment in not possible, take the left fingertips to
Revolved Triangle Pose. the floor or to a block on the inside of the get online
right foot, keeping your left shoulder in today.
After you’ve completed your second line with your left hand. Continue to look
side, take a counter pose such as Prasarita down, keeping your head and gaze in line dates and details, applications,
Padottanasana (Wide-Legged Standing with your foot to help align the axis of the testimonials, and more
Forward Bend), Uttanasana (Standing torso over the right leg.
Forward Bend), or Parsvottanasana (In- kripalu.org/yogaschool
tense Side Stretch) to allow the spinal Pause at this point to train your focus
muscles to return to neutral before prac- on the base of the pose. Keep your back
ticing Revolved Triangle Pose. leg grounded with the heel down. The
pelvis is level, the belly is stable, and
Parivrtta trikonasana the breath is steady. Initiate the twist by
pressing into your left hand and lifting
(Revolved Triangle Pose) your chest. Pull your right shoulder up
Start again with a wide and back to rotate the thoracic spine. Feel
stance, rotating your how the rotation here is exactly the same
right foot out 90 degrees mechanical process as in the previous two
and your left foot in twists; the pelvis is level and stable, and
about 40 degrees. Turn the shoulders act as the top of the cork-
your hips toward your screw that turns the spine.
front foot. The aim is to
As the twist winds up, the hips, back
have the hips turned all the way to the leg, and heel must stay grounded to resist
right so the midline of the torso is aligned being pulled into the turn. Go slowly,
with the right leg, as it was in Janu Sirsa- allowing for a little give in the hips; take
sana. Expect some resistance from your your time and be careful not to force
left hip and leg. the twist. Let yourself be guided by the
somatic memory and actions of the ear-
The fastest way to turn your hips fully lier poses. When the pose is steady and
to the right is to turn your left foot in you can enjoy the sensations free from
more and shorten your stance. However, the distractions of your back leg, Parivrtta
I don’t think that’s the most skillful way. Trikonasana will become a pose you look
Instead, recruit the deep abdominal mus- forward to doing.
cles to do the job by shifting your lower
belly to the right and pulling your right Power up the twist by extending your
hip back. That not only keeps your left right arm up. Make sure your left shoulder
leg solid, but it also taps support from stays aligned over your leg or hand, rotate
your core, which establishes the stability your head, and gaze at your right hand. If

february 2010 Stockbridge, MA 800.741.7353 kripalu.org

www.storemags.com & www.fantamag.com

master class

your neck hurts when you turn your head,
or if turning your head causes you to lose
balance, gaze at the floor and focus on
grounding your feet and steadying your
belly. Over time, revisit turning the head.
Once your chest is free and you’ve estab-
lished a strong base, you will be able to
rotate your neck and gaze comfortably at
your right hand. Keep both arms active
to give the upper body a strong surge of
energy that may rotate the spine even
more. Hold the pose for several steady
breaths, keeping the body active and alert.

When you feel as though the twist is
at its maximum, make a small counterac-
tion in the back leg: Exhale, surrender-
ing your upper back into the twist while
slightly turning your left thigh out. You
may find that this small move realigns the
pelvis and makes it level, affirms a nicely
grounded left heel, and lets the twist give
the spine a final hug.

Once your body has adjusted to the
instruction and principles of the pose,
let your focus turn away from the form;
accept the pose as it is. Stay aware of it,
but use it as a vehicle to turn your atten-
tion inward. If you can, create a sense
of expansion by letting your awareness
drench the pose with space and fullness.

Dwell in the sensations; inhabit the
form. Stay as long as you have clarity and
steadiness, then exhale fully to release the
twist. Breathe in as you stand up, then
root your legs into the earth with a solid
exhalation. Turn your feet parallel again
for a few breaths to reestablish stability
before practicing the pose to the left.

Twists do not come easily to many of
us. Because they wind you up so snugly,
they can seem more stuck than liberated.
However, with patience you will fall in
love with twists. They will teach you to
appreciate that less is often more.You will
find that your effort is well repaid by the
final sweet gift that comes as you unwind
the spine, sigh deeply, and feel your whole
body radiate lightness and well-being. ✤

Based in Boston, Barbara Benagh has shared
her passion for hatha yoga for more than
35 years. Information about her workshops,
DVDs, recordings, and articles is available
at barbarabenagh.com.

90 yogajournal.com february 2010

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reviews books + music + videos

media

BOOK THE ABCS OF YOGA DVD YOGA TO THE RESCUE BOOK KUNDALINI RISING: CD DVD DEVA PREMAL &

FOR KIDS, by Teresa Anne FOR NECK & SHOULDERS, Exploring the Energy of MITEN IN CONCERT: The Yoga

Power; illustrations by Kathleen with Desirée Rumbaugh. Acacia; Awakening, by Gurmukh Kaur of Sacred Song and Chant.

Rietz. Stafford House; acacialifestyle.com Khalsa, Andrew Newberg, White Swan Records;

abcyogaforkids.com Anusara Yoga teacher Desi- Sivananda Radha, John Selby, whiteswanrecords.com
rée Rumbaugh has created a
Lots of kids are fascinated by DVD designed to target tight Ken Wilber, et al. Sounds True; The latest release from Deva
yoga—probably because they and aching necks and shoul- Premal and Miten beautifully
see their parents doing it. The ders. She starts with a tutorial soundstrue.com captures what has made
ABCs of Yoga for Kids appeals that breaks down a dozen them famous in concert halls
to children’s fun-loving imag- or so asana-based exercises. This anthology of essays and yoga studios across the
inations. Neither too simple With excellent modeling and contains reflections on the planet: well-articulated,
nor too complex, the book precise instruction, Rum- power, mystery, and beauty of melodically based mantras
includes more than 50 color- baugh gives viewers an kundalini, the potent energy backed by crystal-clear gui-
fully illustrated poses, with opportunity to experience that yoga can awaken. When tars, keyboards, and, thanks
instructions in the form of each pose individually and roused, kundalini generates to special guest Manose,
short poems. The pose names understand its nuts and bolts a transformation in the con- bansuri flute. Manose’s per-
used are playful, and the illus- before putting it into play. sciousness of the aspirant— formance on “Twameva,”
trations invite children to Because of the steady pace the state of union with the alongside Premal’s softly
imagine what it’s like to be a of the sequences that follow Divine heralded by Patanjali, intoned devotional praises
tree (Vrksasana), boat (Pari- the tutorial, beginners should Rumi, and other seers. With to the beloved, is beautiful.
purna Navasana), cobra (Bhu- find this guide especially informative, evocative, and, Miten’s work on the guitar is
jangasana), butterfly (Purna useful. Since this is a “rescue” at times, even lyrical essays equally powerful, as are his
Titali Asana), or rocking for neck and shoulders, there by scholars and teachers such English lyrics for “In the
horse (Dhanurasana). are lots of backbends and as Lawrence Edwards, Gopi Light of Love.” Recorded live
chest openers. This is a highly Krishna, and Sat Bir Singh in Australia in February 2008,
The author has found a accessible practice that Khalsa, Kundalini Rising an accompanying DVD fea-
way to make yoga accessible will appeal to a broad audi- offers insight into the raptur- tures the entire concert,
to even the youngest practi- ence of stiff-necked and ous state of consciousness as well as an interview with
tioner without reinventing it, tight-shouldered stu- generated through awakened Premal and Miten. This is
dumbing it down, or “baby- dents. R I C H A R D ROS E N kundalini and its effect on an excellent addition to the
fying” it. This isn’t just yoga health and well-being. For expansive Premal and Miten
for kids; it’s good yoga for readers interested in the catalog. DEREK BERES
kids. H I L L A R I D OW D L E ecstatic dimensions of spiri-
tual sadhana (practice), this
book will be a delight, rich
with nectar. JEREMY LEHRER

FEBRUARY 2010 YOGAJOURNAL.COM 93

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media

MADONNA INSMOUNTTITUTEBOOK THE PURE HEART OF YOGA: a new way to be clear, aware, and radi-
cally present in the world. It was, in
Intro to Ten Essential Steps for Personal short, a revolutionary manifesto for
self-exploration and personal thinking.
AYURVEDA Transformation, by Robert Butera. This revised version reads like a survival
guide for the new world order—a manual
with Vasant Lad Llewellyn Publications; llewellyn.com on how to live consciously and well in a
world that seems to be collapsing around
OPEN TO THE PUBLIC Whether you are new us. Economies, ecologies, policies, au-
to yoga or have already thorities, establishments—all these
January 29-31, 2010 worn out a few mats, in Kramer and Alstad use to help us en-
The Pure Heart of Yoga hance self-inquiry (or, in yogic terms, the
Starts Jan 29 Robert Butera deliv- practice of svadhyaya). The authors urge
ers valuable instruc- us to ask ourselves life’s most important
1 Diploma - Ayurvedic Lifestyle tion to keep more than questions. But this book is not just a call
Counselor - Bring health to just your asana prac- to awareness; it is also a well-reasoned
tice fresh. Butera, the exploration of the human condition.
yourself and those around you. founder and director of YogaLife Insti- Kramer andAlstad show us that the truth
tute in Wayne, Pennsylvania, dives into lies within us and that to know it, we must
2 Certificate - Ayurvedic the psychological and spiritual aspects not only be open to it but also listening for
of yoga. Along the way, he guides you it. At the heart of the authors’ message is
Practitioner - Make a difference through self-reflection exercises and 10 that the changes so desperately needed
through a career in healthcare. detailed steps to gain knowledge, joy, and in today’s world must necessarily begin
Includes clinical internship. balance in everyday life. within each of us. H.D.
Starting with uplifting methods to
3 Master of Arts - Ayurveda develop intention and attitude that BOOK YOGA FOR A WORLD OUT
align with yogic principles, Butera illus-
Includes clinical internship trates how to use postures, pranayama OF BALANCE: Teachings on Ethics
and thesis. (breathwork), chakras, sense withdrawal
and concentration, bandhas (locks), and and Social Action, by Michael Stone.
Faculty includes: RH Singh, mudras (sealing gestures), together with
John Douillard, Sarita Shrestha archetypes, to release psychological Shambhala; shambhala.com
and many others. blocks and ultimately create the opening
for personal transformation to occur. He Toronto yoga teacher
Apply Today draws upon traditional texts, including and psychotherapist
the Hatha Yoga Pradipika, as well as his Michael Stone’s new
MountMadonnaInstitute.org/yj own teaching experience. That he’s able book, Yoga for a World
to instruct and inspire with a warm heart Out of Balance, is a
[email protected] and skillful direction, without judgment thought-provoking
408.846.4060 / Watsonville, CA or prejudice about the “style” of your exploration of how
yoga of choice, is good reason to believe the five yamas, yoga’s
this book will bring life to your practice. ethical teachings, of-
fer a spiritual path that can guide us
JENNIFER RODRIGUE toward mitigating suffering in our lives.
Many writers have traveled a similar road,
BOOK THE PASSIONATE MIND but Stone is unusually passionate and
sophisticated in his approach.To start, he
REVISITED: Expanding Personal brings an unabashedly historical aware-
ness to yoga. We can’t, he writes, simply
and Social Awareness, by Joel Kramer look to yoga’s past for “a complete set of
codes or truths that can, like mathemati-
and Diana Alstad. North Atlantic Books; cal equations, tell us what to do in every
given situation …The world is too com-
northatlanticbooks.com plex, too nuanced.” Rather, he explains,
yoga is the practice of coming fully in
First released in 1974, contact with this new moment, over and
The Passionate Mind over and over again—and this new mo-
explored the functions ment includes us and all of our stuff: our
of the mind and how
to divorce perception
from cultural condi-
tioning, memory, and
secondhand knowl-
edge.The book showed

94 YOGAJOURNAL.COM FEBRUARY 2010

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problems, cultural conditioning, and New YTT 500 Modular Program
psychological baggage.
BEGINS FEBRUARY 17TH
Stone recognizes that while yoga has
sometimes been mischaracterized as a YTT 200 Month-Long
retreat from the human world, at its base
yoga is, in fact, a radical embrace of all JUNE 18TH - JULY 15TH
reality. He also suggests that the yamas
articulate profound insights into the YTT 200 Modular
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expressions of our inextricable connec- BEGINS SEPTEMBER 17TH
tion with the entirety of creation, and
provide guidelines for how to recognize, 4-day Yoga Retreats
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not only provides guidance on this CERTIFICATE AND CONTINUING
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redwoods and meadows overlooking
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Center is a spiritual community
Easwaran. Nilgiri Press; easwaran.org devoted to yoga, selfless service, and 408 .846.4064
self-development. Conference and
The Katha Upanishad, retreat facilities for groups from 5 to
a 3,000-year-old yogic 500 are also available.
text, tells the story of a
brave teenager named
Nachiketa, who jour-
neys to meet the King
of Death in search of
the secret to immortal-
ity. The tale brings into
sharp focus questions of existence: Who
am I? What is the purpose of life? How am
I to live? Death provides answers by tak-
ing Nachiketa “through the levels of per-
sonality to the final discovery, deep in
consciousness, of a changeless ‘Self ’
beyond time and death,” writes Eknath
Easwaran, who passed away in 1999, in his
revised translation and commentary.
Easwaran, a renowned meditation
teacher and professor who created pas-
sage meditation and founded Blue Moun-
tain Center of Meditation in Tomales,
California, explains how the Katha Upa-
nishad provides a foundation for under-
standing your Self.
After years of meditation and prac-
tice “living out” the Katha in the modern
world, Easwaran is intimate in his writ-
ing. “I write not as a scholar,” he says,
“but as an explorer back from a long, long

fEbruary 2010 yogAjoUrNAl.Com 95

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media

voyage, eager to tell what he has found.” Poulsbo, Washington, has done extensive
And so, as Easwaran says in his previously research into the various accounts of the
unpublished introduction included in this sage Pantanjali’s life, tracing a common
edition, the Katha’s answer to the age­ thread through the tales to provide a co­
old question “Who am I?” is “not an end, hesive story.
but a beginning.” It’s a welcoming to the
journey inward that anyone is invited to He begins with Patanjali’s prebirth
explore. ASHLEY HECHT incarnation as the serpent deity Adi She­
sha, an image that frequently shows him
CD PATANJALI IN ETERNITY: with a human upper body and a serpentine
lower body. These stories imaginatively
The Legend of Shri Patanjali—The Rishi set the stage for his miraculous birth—
he’s supposed to have fallen from heaven
Sage of Yoga, with Salvatore Zambito. into the open hands of, according to dif­
ferent versions, either the deity Shiva, the
Self-published; yogasutras.net grammarian Panini, or the yogini Gonika.

Along with the On track 2, Zambito explores the in­
Bhagavad Gita, cidents that are related to Patanjali’s
Patanjali’s Yoga human incarnation and to his role as a
Sutra is one of the teacher at a Shiva temple that survives to
most widely stud­ this very day. Much of the CD’s material
ied of the ancient is unique: for example, the full explana­
yoga texts. But lit­ tion of Patanjali’s connection with the
tle is known about its compiler, who lived, serpent and Shiva, his contribution to
say scholars, sometime between 200 BCE sacrificial ritual, and his role as a teacher
and 200 CE and also authored treatises on whose insights continue to inspire yogis
grammar and Ayurveda. Here, in Patan- today. R I C H A R D ROS E N ✤
jali in Eternity, Salvatore Zambito, di­
rector of the Yoga­Sûtras Institute in

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celebrate good times

continued from page 69
at the festival. “When we can get that
many people together for yoga, then
we’re doing good. It was really amazing
to have that many people chanting and
doing yoga. People were up all night; it
was beautiful,” she says.

Yoga Rocks: EvolvE
Yoga festivals can happen anywhere and
don’t need to be pegged to “rock star” in­
struction. Inspired by a small yoga class
that he’d taken in the early­morning mud
at the Bonnaroo Music Festival in Ten­
nessee, Dave Bryson, a yoga teacher in
New Jersey, started the Evolve Music &
Yoga Festival in 2007, with the goal of
raising $5,000 for a local rural organiza­
tion called Kids Camp, which provides
environmental education and free health
screening for low­income kids. The first
Evolve event featured 30 bands from
the Northeast jam­band and bar circuit.
Bryson also scheduled a few yoga classes,
but much to his surprise, nearly a thou­
sand people showed up who were just as
interested in doing asana as rocking out.
A full­on yoga festival broke out.

“People were doing partner yoga out in
the fields,” he says. “There were people
meditating and doing yoga on the docks.”

In 2009, the festival’s third year, Bryson
said the music and the yoga were equally
important. He booked 70 bands and 16
yoga instructors, and says it all worked
together brilliantly. “The festival’s focus
is on self­improvement and health, as
opposed to other music festivals, where
the focus is on partying and getting
wasted,” he says. “But I also had some
good hard­rockin’ bands, with a real focus
on bringing music that’s danceable. I want
to encourage yoga people to come out and
lighten up and loosen up and dance.”

cRadlE of lovE: ThE cRib
Kira Ryder, who runs a yoga studio in
Ojai, California, was several years ahead
of the spinal curve. In 2003 she started
a festival called the Ojai Yoga Crib, and
seven years later, it’s still running. “When
your livelihood is yoga,” she says, “it be­
comes a really neat practice to invite a
few hundred of your best friends to come

98 YogajouRnal.com february 2010

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