namaskar A VOICE FOR THE YOGA COMMUNITY OF ASIA
BACK IN THE RING Ashtanga yoga & community service part of the road to recovery from drug abuse....................p18
Photo courtesy of Heather Bonker photography
TAKING RELIGION OUT OF YOGA Make yoga culturally & religiously sensitive to keep it in schools ................................ ..........p26
January 2015 YOGA & MUSIC Six views on the controversial subject of playing music in yoga class.........................................p28
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NAMASKAR
NAMASKAR - JANUARY 2015
LETTER FROM THE EDITOR
As this marks the start of 13 years as editor, here’s at little Namaskar history.
Namaskar started life in October 1999 as the newsletter of the Yoga Society of Hong Kong . The Society had been formed by Linda Shevloff, Martha Collard, Vivian Eakin and Kathy Cook to promote yoga in general and, through membership fees, bring international teachers to Hong Kong. The newsletter was called Salutations until January 2001, when it was renamed Namaskar. There was only one yoga studio in Hong Kong at that time - Yoga Central. And the 10 or so teachers in Hong Kong taught privately. Over the next five years, yoga in Hong Kong grew tremendously. With numerous yoga studios established, there were fewer practitioners paying to join the Society and in 2006 it ceased to operate. By then, Namaskar was the only tangible product of the Society. So together with friend and fellow yoga teacher Jennifer Rockowitz, we registered Namaskar officially as a business and tried to keep the magazine going. Thanks to the support of advertisers, Namaskar is able to continue. Everyone is a volunteer, so all writers, photographers, circulation and administration contribute their efforts at no cost. Namaskar is run on a break-even basis, with annual discretionary donations to charities and social causes. Over the years I have thought of stopping many times. At times, I have resented the work, felt hurt by critics, worried if we could pay our printer, guilt-ridden about lost family time. But mostly I’ve been thrilled by the generosity of contributors, loved the feedback of readers, excited to learn and, thankful to practice patience with all whom I communicate with on behalf of Namaskar. Together with Wai-Ling, Carol and Angela, our mission is to provide a voice for practitioners on a yogic path to selflessly offer their knowledge, learning and experience to others. Regular readers will notice Namaskar seldom features asana articles. There are many excellent resources for how to do adho mukasvanasana/Downward Facing Dog. While many readers may be focused on asana , we hope by learning about the experiences of fellow practitioners, you will be inspired to expand your practice beyond asana. Namaskar also strives to facilitate a kula of sorts. Through these pages to introduce you to fellow practitioners around the corner and around the world. How fun is it to bump into someone at AYC, whose article you’d read here. So thank you to all our contributors, advertisers and readers, may 2015 be filled with new connections!
ABOUT NAMASKAR ADMINISTRATION Carol Adams, carol@caroladams.hk NEWS EDITOR Wai-Ling Tse, wailing.tse@gmail.com CIRCULATION Angela Sun, angela.sun@gmail.com
On the cover - photo provided by Heather Bonker, photographer and freelance yoga teacher based at Radiantly Alive, Bali (www.heatherbonker.com)
In This Issue DRISTI - YOGA & MUSIC COMING HOME Music in yoga, you can feel it in your bones MUSIC IN YOGA CLASS Several teachers tell why not TRANSFORMATION Music can heal NO MUSIC IN IYENGAR Why this style of yoga avoids music KIRTAN The many levels of singing ESSENCE OF YOGA To align to the music is to align to life
28 31 32 33 34 35
SPECIAL FEATURES BACK IN THE RING 18 Yoga & service helps recovering drug users STICKING WITH YOUR EXERCISE 20 10 tips for new year’s fitness resolution WORKPLACE YOGA 23 Get your daily yoga, even at the office THE BEAUTY OF CEREMONY 24 Setting intentions for the new year NEO-HINDUISM 26 Taking the religion out of yoga YOGIC TEXTS 42 Explaining an excerpt from the Book of Liberation REGULAR CONTRIBUTIONS KULA UPDATES, WORKSHOPS, RETREATS, TEACHER TRAININGS PHOTO ESSAY I HEARD OFF THE MAT MUDRAS IN BRIEF MYTHOLOGY BOOK REVIEW RECIPE DIRECTORY
6 14 17 38 38 45 51 53
Namaskar provides a voice for the yoga community in Asia and around the world. The publication is an opportunity for practitioners on a yogic path to selflessly offer their knowledge, learnings and experiences with others.
Articles and photographs in Namaskar are contributed at no charge. Advertising income covers production, distribution, administrative costs and discretionary contributions to selected charities and causes.
We welcome unsolicited submissions, therefore the opinions expressed within these pages are not necessarily those of Namaskar or its volunteers.
Namaskar, is published quarterly in January, April, July and October. About 5,000 copies are printed and distributed for free to yoga studios, teachers, fitness centres, retail outlets, cafes and yogafriendly outlets. Mostly distributed in Hong Kong, with 1,500 copies mailed to readers in 32 other countries.
EDITOR & PUBLISHER Frances Gairns, fgairns@netvigator.com
January 2015
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CONTRIBUTORS ANA FORREST
GAELLE FOULON DAFFNER
JACK HARRISON
for Yoga’ for Yoga Alliance and British wheel of Yoga trainee teachers. She is the author of nine books on Bhakti Yoga. kinkaridasi@hotmail.com LISA KAZMER
Medicine Woman, creatrix of Forrest Yoga and author of Fierce Medicine, Ana has been teaching for nearly 40 years. She will be at Asia Yoga Conference in Hong Kong, June 2015. www.forrestyoga.com
Jack has been a yoga teacher, singer and folklorist for the past 30 years. He blends the three together in his Yoga Music Workshops. He is also a lecturer at the University College Galway, Ireland. www.jackharrison.com
Gaelle practices and teaches Iyengar Yoga in Hong Kong. gaelle@yogartbloomers.com HEATHER SHERIDAN
JAMES BOAG BARBARA PASSY
Lisa is a yoga teacher, birth doula and writer. Originally from the US she has recently relocated from Hong Kong to Singapore and specializes in teaching prenatal yoga, beginners, and seniors. www.lisadevi.com LUCAS ROCKWOOD
Heather teaches yoga for relaxation and Teen Yoga at the Club at The Repulse Bay in Hong Kong. heathersheridan@cdnis.edu.hk INNA CONSTANTINI
Barbara is a Chicago-based yoga teacher and writer. barbara.passy@gmail.com
James teaches yoga philosophy, Indian mythology, Kirtan and their practical application around the world, including in Mysore where he continues to study Sanskrit. www.jamesboag.com
BRETT SCHULTZ
KRISHNAA KINKARIDAS
Lucas is the founder of YogaBody Naturals, YogaBody Fitness Studios, and Absolute Yoga Academy. www.YogaBody.com or www.AbsoluteYogaAcademy.com MOOSA AL-ISSA
Inna is a yoga teacher and freelance writer based in London. With a background in media and public relations, she experimented with various yoga paths before deciding to trade her desk for a yoga mat. innayoga@gmail.com Brett lives and works in Hong Kong. In his spare time he enjoys reading Sanskrit and Pali texts. brett.shults@gmail.com 4
Krishnaa lives in London. She studied with B.K.S. Iyengar over several years in Mumbai and Pune and now runs classes in London and teaches ‘Sanskrit and Mudras
NAMASKAR
Moosa is Executive Director of Life
Café and Director of Just Green Organic Convenience Stores in HK. Moosaalissa@gmail.com NATALIE MACAM
voracious appetite for reading, she has eagerly explored the philosophy and practice of yoga. She is the author of The Tiny Hatha Yoga Philosophy. farmer@peafarm.net
WAI-LING TSE
SUE YEN WAN
Natalie is a yoga teacher who leads charity yoga treks to the Himalayas in Nepal every year. www.tigerwaveyoga.com SAMRAT DASGUPTA
Ying has been a freelance Yoga instructor since 1998. Striving to honour, the mind body and spirit provoking self awareness to be in the present moment. yogabug@netvigator.com www.sueyenwan.com
Wai-Ling teaches and practices yoga, mindfulness, therapy and is News Editor of Namaskar. She loves connecting with people in everyday life through yoga, nature, food and music. yogawithling@gmail.com YOSHI ANWAR
namaskar
SWATI PANDEY
on-line at: www.issuu.com/ caroladams
Samrat has been practicing yoga for over 20 years. He teaches at Pure Yoga in Hong Kong. samrat500@yahoo.com SHANNON FRANCES
Swati is a teacher of Samkkya Yoga living in Kuala Lumpur, Malayasia. supratim.swati@gmail.com TIA SINHA
Living in the jungles of Malaysia for several years, Shannon balances her dry, technical career with an exuberant engagement in yoga. Combining an experimental approach to the multifaceted techniques offered by yoga and a
It is the natural world in all its vibrant purity that breathes through the artworks of the homegrown Singaporean photographer, Yoshi Anwar. A yogi himself, his work has increasingly gestured at something unparalleled and ethereal, something beyond physical. He has been featured in international yoga publications and campaigns. Instagram: @yoshianwar
April’s dristi: Tantric yoga Some things to think about for this dristi: • What is Tantric yoga • Which modern yoga styles are most influenced by Tantra • A brief history of Tantra • Main teachings of Tantra • Why is Tantric yoga associated with sex If you would like to contribute an article on this subject, or others, to Namaskar, please email Frances at fgairns@netvigator.com with your thoughts first. That way we can let you know if another contributor is already covering that angle. Final articles are welcome before March 1.
Tia, who spends most of her time in retreat, teaches yoga asana, philosophy and Tibetan Buddhist techniques of meditation. onlytia2@yahoo.co.in January 2015
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KULA
Updates
“Thank You Mother India” Global Campaign Non-profit Yoga Gives Back (YGB) invites all the Yoga communities to host just one fundraiser class between now to31 Januaryto help more mothers and children in India. This annual global campaign raises the majority of the funds for YGB’s programs in India, which is now funding more than 500 mothers and children with micro loans and education funds.
Evolve Melbourne was held at Abbotsford Convent with over 400 yogis coming together to practise and connect for learning, fun and Evolve-ment! The program in January includes numerous styles of asana classes for all levels, wellness and healing workshops, spiritual development and philosophy sessions, energizing kirtan plus activities for kids and a vibrant market place. For more information www.evolveyogafestival.com.au
Byron Yoga’s John Ogilvie was a primary teacher at Evolve Yoga Festival in Melbourne.
HONG KONG
AUSTRALIA
Evolve Yoga Festival 17 January Following the sellout Evolve Festival in Melbourne on 23 November 2014, the next event will next be held at Byron Bay. 6
New in Southside - De-stress Yoga Aberdeen Boat Club Join Chan Cudennec every Thursday at 9am at the Harbour Room.
Superfood & Detox Open House 24 January (10:45am-12:45pm); 12 February (6:45-9:15pm) I-Detox, Central A crash course in self care. Topics covered include why certain foods should be avoided to support the body’s natural detoxification. Upgrade your diet with “Superfoods” and how to avoid common weight loss traps. For more information(852) 3904 1072 / office@i-detox.com/ www.i-detox.com/superfoodopen-house
Little Yogis’ Open Beyond Yoga House Workout Wear 18 January (2-5pm) Comes to Flex Little Yogis, Wang Chuk Hang
Charitable donation as a birthday present?
For more information yogiuday_harmony@yahoo.es
For more information (852) 2581 9699 / info@sol-wellness.com/ www.sol-wellness.com
For more information (852) 2581 9699 / info@sol-wellness.com/ www.sol-wellness.com
For more information info@yogagivesback.org / yogagivesback.org/tymi
With the excesses of Christmas now behind us, the question is how to make the holiday season less about overindulgence and more about goodwill and kindness to all. Charitable gifts demonstrate to our younger generation that real happiness does not come from having things, but from giving and sharing. For your loved one’s next birthday, anniversary or next Christmas, why not make a donation to Yogi Yum Yums (or any worthwhile charity).
and has been proven clinically to reduce stress and anxiety and increase quality of life.
Free Mindfulness Introduction 12 & 13 January(7-8pm) Sol Wellness, Central If you are stressed and weary then MBSR could be just what you are looking for. This is an 8week course developed by Jon Kabat-Zinn at the University of Massachusetts in the 1970s. MBSR uses a variety of practices
Explore Hong Kong’s first and only dedicated Kids’ Yoga studio. There will be Yoga and cooking activities. Suitable for ages 18 months to 10 year olds.
Loved by the Yoga community for its ultra-soft fabrics, and sexy yet functional styles, Beyond Yoga is coming to Flex Studio this January!
For more information (852) 25623688 / info@littleyogishk.com
For more information (852) 28132212 / info@flexhk.com
Raw Food classes @Sol Wellness 20 January- LifeFood Breakfast 5 February- LifeFood Chinese New Year Asian Fusion 10 March - LifeFood Mediterranean Flavour Vegan, raw and living food is a lifestyle that is sustainable, rejuvenating and revitalizing. Learn how to make delicious and healthy snacks and meals from different parts of the world. For more information (852) 2581 9699 / info@sol-wellness.com/ www.sol-wellness.com
NAMASKAR
The Art of Dying Awareness Talk 31 January (7-8:30pm) Life Management Yoga Centre, Tsimshatsui Conducted by renowned clinical hypnotherapist Dr. Yuvraj Kapadia. He will explore what happens at death, understanding the processes that take place at the time of death and what we can do for the souls that have departed. For more information (852) 9238 7379/ info@soniasamtani.com/ www.allaboutyoucentre.com
Theoretical Physics from Cambridge University, Ajahn Brahm is currently the Abbot of Bodhinyana Monastery in Serpentine, Western Australia and The Spiritual Director of the Buddhist Society of Western Australia (BSWA), among others.
Headliners at this ninth conference include Dharma Mittra, Ana Forrest and David Swenson, as well as many other fantastic international and local teachers. For more information www.asiayogaconference.com
For more information www.balispiritfestival.com
Between March 3 - 11, he will be giving various public and private talks, offering full-day workshops, participating in panel discussion and leading a four-day retreat. Corrine Konrad starts up a women’s group, Raw and Rich, in Hong Kong.
healing and the beat of world music. In a synergy of global cultural collaboration and nondenominational spiritual practice, the festival welcomes a passionate and enthusiastic global audience from over 50 countries to Bali each year.
For more information www.bodhinyana.com
Raw & Rich Women’s Temple Initiation Day 7 February A new offering for women: the monthly Women’s Temple Group provides a counterpoint to Hong Kong’s hectic and yang-oriented lifestyle. It’s a space to connect with the body, with the feminine and with other women. There will be an introduction afternoon during which women can get a taste of what this nourishing and rejuvenating gathering is about. For more information www.rawandrich.com / (852) 9633 5573 / corinne@rawandrich.com
“Portraits of a Soul” Exhibition 26 February-31 March LuxDiscret Lifestyle Studio An unique opportunity to have your own art photography - a portrait of your true self accompanied by a poem of your soul.This unique collaborative project is the brainchild of the German face reader, Eric Standop, and British portrait photographer, Richard Pilnick. For more information www.luxdiscret.com /(852) 2898 0568 / info@luxdiscret.com / www.portraitsofasoul.com
Peace of Mind: Ajahn Brahm’s Hong Kong Teaching Tour Born in London and graduated with First Class Honours in
David Swenson, a superb teacher and really nice guy, joins AYC for the first time.
Local Yogi releases yoga calendar
Buddhist teacher Ajahn Brahm gives several lectures in Hong Kong.
Yoga Mantra Kirtan Night 27 March (7-8:30pm) International Yoga Institute, Tsimshatsui A musical chanting experience to open your heart and awaken your soul. Free entry (HK$40/person for light vegetarian dinner).
“In Quest of the Infinite” is the theme of Yogaraj C.P.’s 2015 calendar, which will be released on 25 January. He plans to present a copy of his calendar to Indian PM Modi as a gesture of thanks for proposing 21 June as International Yoga Day. INDONESIA
For more information Sitarani (852) 2369 6696
8thBaliSpirit Festival
Seeking Yoga/ Pilates Instructors
31 March-5 April The annual BaliSpirit Festival inspires and unifies the global community through Yoga, dance,
THAILAND
Samahita Live Capture the sounds of Samahita with their new album recorded during their pranayama and music retreat with Sri.O.P Tiwari. Featuring live sets by musicians Jack Harrison andDaphne Tse, plus a selection of chants and yoga related tracks. Releasedin January. For more information www.samahitaretreat.com
Yoga Privates is an exclusive provider of private Yoga and Pilates sessions across Asia since 2008. They are seeking registered, experienced instructors to join their team. For more information www.yoga-privates.com / info@yoga-privates.com / (852) 65044280
Evolution - Asia Yoga Conference 11 - 14 June Hong Kong
Double scorpion - Yogaraj C.P. with his daughter Gia.
January 2015
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KULA
Workshops
AUSTRALIA
Yin/Insight Yoga Workshop Compassionate Presence with Sarah Powers 17 January Egg of the Universe, Sydney Sarah will offer balanced Yoga sequences with both Yin and Yang Yoga methods including pranayama. Also developing the heart through focusing on lovingkindness and compassion based meditation practises. For more information info@eggoftheuniverse.com / www.eggoftheuniverse.com/ portfolio/detail/sarah-powers CHINA
Asana & Pranayama with Paul Dallaghan
www.amyarman.com, www.rowena-hunt.healthcoach. integrativenutrition.com/eventsrowena-hunt
Reshape Your Body, Reshape Your LifeDetox with Michelle Ricaille 19-24 January Flex Studio You will be taught how to cleanse the digestive system and liver with special herbs and tonics from the United States, and how to control the mind’s cravings and weaknesses through pranayama and meditation. Workshop includes daily lectures and yoga practice; detox herbs and supplements, healing energy stone and gut cleansing probiotics. Option to include food intolerance test by HK BioTek Lab.
16-17 May Pure Yoga Shanghai Led by Samahita founder and creator of Asia’s longest-running yoga teacher training, Paul Dallaghan.
Strengthen Your Core Workshop with Victor Chau 25 January (2:30-5:30pm) The Yoga Room, Sheung Wan Learn the basic anatomy of the core stabilizers, how to prevent back pain and yoga poses to strengthen the core.
Heal Your Life 6week Program
HONG KONG
Strengthen & Balance workshop 17-18 January Shakti Healing Circle Samahita teacher Amy Arman will co-host this workshop with wellness coach Rowena Hunt. Samahita’s Amy will be at Shakti Healing
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For more information (852) 2832212 / info@flexhk.com
For more information www.yogaroomhk.com / (852) 25448398
For more information www.pure-yoga.com.cn/en/ shanghai/
For more information
Michelle leads a detox workshop at Flex.
Circle in Hong Kong.
10 February, 3 & 24 March, 14 April, 5 & 27 May This 6-week program originally created by best-selling author Louise Hays is based on her philosophy of “You Can Heal Your Life.” Explores beliefs around change, forgiveness, relationships, work, prosperity and health.
NAMASKAR
For more information (852) 9238 7379/ info@soniasamtani.com/ www.allaboutyoucentre.com
Psycho Physiological Training Life Management Yoga Centre Wednesdays (11am-Noon; Noon to 1pm); Saturdays (4:30-5:30pm; 5:30-6:30pm) Self development courses on stress, emotional, relationship, mind and life management. A certificate endorsed by LMYC affiliated to The Yoga Institute, India will be provided on completion of the course. For more information life@yoga.org.hk / (852) 2191 9651 / www.yoga.org.hk
Ancient Thai (Yoga Massage) Workshop 31 January (2-4pm) Sol Wellness, Central
SINGAPORE
Learn to work along the meridian lines (prana nadis) and supply the body with the vital energy with Mona Choi, instructor of ancient massage techniques.
TheHeart of Yoga Therapy with Kausthub Desikachar
For more information (852) 2581 9699 / info@sol-wellness.com/ www.sol-wellness.com
24-26 April Understand the holistic aspect of Yoga Therapy in the tradition of T. Krishnamacharya. Covering the core principles of Yoga as a complimentary healing approach, mind-centred approach of Yoga therapy, fundamental principles of healing, and how Yoga fulfils this role.
Yoga Workshops with Stephen Ewashkiw The Yoga Room, Sheung Wan 7 February - Get Up, Stand Up Standing Poses for all levels (10am-12:30pm); Straighten Up and Fly Right - Arm Balances and Inversions for intermediate/ advanced (2 -5pm) 8 February - From Strength to Strength: Hip Openers and Arm Balances (All levels). 10am12:30pm; Backbending & Beyond for intermediate/advanced (25pm). For more information www.yogaroomhk.com/ (852) 25448398
The Power of Ashtanga Yoga with Kino MacGregor 27 February-1 March Pure Yoga Yoga is a conscious effort to train the mind to be fully present by controlling the body, breathe and mind in one harmonious moment. For more information www.pure-yoga.com / events@pure-yoga.com
40-day Personal Revolution with Tryphena Chia 28 February-8 April Pure Yoga 40 Days to Personal Revolution based on the book by Baron Baptiste. A breakthrough programme to radically change your body and awaken the sacred within your soul. For more information www.pure-yoga.com / events@pure-yoga.com
For more information beinginyoga.com / beinginyoga@gmail.com / (65) 98303808 Janet leads a month of mindfulness at Yoga Room.
TAIWAN
Nourishing the seed of Mindfulness with Janet Lau 1, 7, 14, 21, 28 March The Yoga Room, Sheung Wan This is a month-long 25-hour group mindfulness programme. Meeting once every weekend , as well as a regular yoga practice of 3-4 times a week during the month (group or self practice).
For more information www.withinspace.com
The Art of Subtle Alignment with Richard Freeman 4-5 April Space Yoga, Taipei Following an empty thread of awareness through and between postures, breaths, thoughts and techniques is true Ashtanga Yoga. Learn to use core techniques like dristi and bandha to awaken a subtle intelligence. For more information
The Blossoming of www.withinspace.com Freedom with Yoga Ruins Your Doug Keller Life with Richard 24-25 January Space Yoga, Taipei Freeman Expand the energy behind your individuality in this very practical workshop. Experience the freedom that lies in this expansion (swatantrya) as we become aware of our own styles of movement, and learn to expand our difficulties or contractions into assets in our practice. For more information www.withinspace.com
For more information www.yogaroomhk.com /(852) 25448398
Yoga and in life. Learn about body structure and the kinds of movement impairment that can bring pain and injury, and how to overcome these difficulties.
6-10 April Space Yoga, Taipei Destroy ignorance and suffering in your life with Yoga as Richard guides you to rhythmically join prana and apana in asana practice, to open the core of the body into the middle path in pranayama, and to unravel the subtle bodies in meditation. For more information www.withinspace.com
Evolve Yourself with Marcus Leung
Advanced Iyengar Yoga with Peter Scott
23 May&28 June Pure Yoga This is a journey of self-discovery through strong, intelligent and conscious daily morning practices and special workshops. The immersion introduces the concept of counter energy and practical tips on how to harness it to make your practice more fluid, your body more balanced in strength and flexibility, and weight transfer during your practice more effective.
21 April Space Yoga, Taipei
For more information www.pure-yoga.com / events@pure-yoga.com
For more information www.withinspace.com
Evolve Yourself with Marcus Leung Paul Dallaghan comes to Pure Yoga Shanghai.
A Therapeutic Eye with Doug Keller 26-30 January Space Yoga, Taipei Explore healthy movement in
January 2015
7 March & 5 April Pure Yoga, Taipei Marcus’ mini-tour of Asia sees him teaching in Hong Kong and Taiwan. For more information www.pure-yoga.com / events@pure-yoga.com 9
KULA
Teacher Trainings
AUSTRALIA
Australian Certificate IV in Yoga TT 1 February-20 March Purna Yoga Retreat Centre, Byron Bay Full-time residential course run by the Byron Yoga Centre and recognised by Yoga Alliance and Yoga Australia, it is also an Australian Skills Quality Authority accredited national course. It includes the Level I and 2 combined 500-hour qualification and additional models covering first aid, teaching for special needs plus the business side of yoga. For more information www.byronyoga.com CHINA
Kundalini Yoga TT 13-18 January - Level 2Module: LifeStyles and LifeCycles 20-25 January - Module 2 of Level 1 KYTT Ajai Alai Kundalini Yoga Community Centre, Shenzhen If you are already a certified Level 1 Kundalini Yoga Teacher, you might like to repeat the training Level 1 with Ajai Alai Asia International KY School to consolidate the experience. For more information chan@solwellness.com / satmukhsingh@gmail.com
30 January - 5 February & 6 - 12 April Pure Yoga Learning through practice strongly adheres to an experiential approach to learning. For more information www.pure-yoga.com / events@pure-yoga.com
200-hr TT Certificate Course
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For more information happykidultyoga@gmail.com / Vincent (852) 9765 3592 / rainbowkidsyoga.net/trainings/ hongkong/ hongkong_training.html
100-hr Yin Fascial Yoga Immersion III
Lei teaches people to teach kids yoga.
For more information www.anahatayoga.com.hk / (852) 2905 1822 / enquiry@anahatayoga.com.hk
Transformation with Samrat Dasgupta 3 April-17 May Pure Yoga For aspiring students and teachers who are seeking a path for personal transformation. For more information www.pure-yoga.com / events@pure-yoga.com
Part-time Hot Yoga TT with Frances Gairns 5 September - 20 December Pure Yoga Frances Gairns introduces experienced hot yoga practitioners to the possibility of teaching. Held over 10 weekends. For more information www.pure-yoga.com / events@pure-yoga.com INDONESIA
3-day Rainbow Kids Yoga TT 17-19 July (9am-6pm) Rainbow Kids Yoga specialises in
6-16 April Taksu Spa, Ubud, Bali This training will help yoga teachers, educators and practicing yogin parents to teach children of all ages. Based on the “Multiple Intelligences” theory of Howard Gardner and Maria Montessori’s, “Learning by Doing”, you will experience the multiple unique ways a child can learn in a fun and playful way. For more information betalisboa.com/teachertrainings/95-hour-yoga-kidsteacher-training/
24 March-23 June & 30 June-22 September Anahata Yoga This course gives practitioners and aspiring instructors the chance to deepen their knowledge of yoga philosophy and improve on various aspects of their practice. It is an open-level training programme, suitable for those who have never done Yoga before as well as those who have put in years of practice.
HONG KONG
Yoga & Ayurveda 200-hr TT with Mas Vidal
kids and family yoga teacher trainings. Lei will teach your everything you need to know about teaching kids in a fun and safe environment.
Yoga for Kids TT with Beta Lisboa & Guest Teachers
NAMASKAR
9-19 May Taksu Spa, Ubud, Bali Explore the field of the subtle body, meridians and chakras with experienced practitioners, as you take yourself on a journey of self discovery and healing. For more information betalisboa.com/teachertrainings/yin-yoga-teachertraining-3-2/ SINGAPORE
50-hr Hot Yoga CET with Copper Crow 11-19 April Pure Yoga A boot-camp for teaching a solid Hot Yoga class for existing teachers of other styles. For more information www.pure-yoga.com / events@pure-yoga.com
TAIWAN
200-hr TT - Living Lab with Basia Going Space Yoga, Taipei 1 May-7 June A cross-section of required knowledge such as pranayama, meditation, major yogic texts, philosophy and psychology of teaching is covered. With the focus on making the theory real and relevant to your growth.
Simon Low 14 February-15 March Samahita Retreat, Koh Samui Led by Simon Low, founder of The Yoga Academy and one of Europe’s most renowned Yoga teachers. Promoting ‘movement within stillness’ and ‘stillness within movement’, Yin and Yang Yoga is gaining increasing appreciation among practitioners all over the world. For more information www.samahitaretreat.com
2000, Centered Yoga is Asia’s most respected and longest running Yoga Alliance Registered Program, offering both 200 and 500 hour levels. Courses include yoga, asana, pranayama, ayurveda, anatomy, philosophy, Sanskrit and chanting. For more information www.centeredyoga.com
200-Hour Bryce Yoga TT 5-29 July
For more information www.withinspace.com THAILAND
Anusara Yoga Immersion & 200-hr TT with Jonas Westring
1-29 August AbsoluteYogaAcademy, Koh Samui For teachers who are ready to take their career to the next level, this advanced course goes way beyond basics with advanced anatomy, history, philosophy, adjustments, teaching skills, business skills, Ayurveda, women’s Yoga and more!
50-hr Study Immersion for Simon Low will be at Koh Samui teaching two TTs. Teachers with AbsoluteYogaAcademy, Koh Simon Low & Eija 200-hr Yoga TT Samui 8 February-6 March; 3-29 May; 7 Briohny Smyth and Dice IidaTervonen June-3 July; 12 July-7 August
Yin & Yang Yoga 200-hr TT with
1-29 March AbsoluteYogaAcademy, Koh Samui Delve deep into the classic Vinyasa Yoga sequences with Michel Besnard. This course provides students with a solid foundation in the original Vinyasa-Flow sequence, the Ashtanga Yoga primary series, with emphasis on individual attention, alignment, sequencing for public classes, and selfpractice.
500-hr Advanced Yoga TT with Michel Besnard
For more information www.shantaya.org
For more information www.samahitaretreat.com/ simon-immersion-2015.html
200-hr Vinyasa Yoga TT
For more information www.TeachFlowYoga.com / info@AbsoluteYogaAcademy.com
Immersion A: 21-28 January; Immersion B: 30 January-6 February TT: 11-25 February Kaomailanna Resort, Chiang Mai For committed yogins with a strong desire to deepen their practice, the immersion program offers a comprehensive curriculum of 100 hours. This is followed by the 100 hour Art of Teaching Program.
24-31 January Samahita Retreat, Koh Samui Join the Yoga Academy faculty and guest teacher Terry McCarthy, specialist in muscle restoration therapy, to learn the skill to ‘see’ your students, being able to look at your students as they stand still and/or make simple movements that reveal fascial holding patterns and habitual tendencies of moving.
For more information www.TeachHotYoga.com / info@AbsoluteYogaAcademy.com
Wise Living Yoga Academy, Chiang Mai The Academy provides an “Ashram-like” environment, ideal for the full immersion experience in traditional Yoga studies. All programs are residential and include vegetarian meals. For more information (66) 825467995 / info@wiselivingyoga.com / www.teachertraining.wiselivingyoga.com
Centered Yoga TT Samahita Retreat, Koh Samui 2-30 May 2- 30; 25 July-22 August; 31 October-28 November Founded by Paul Dallaghan since
Klein are known for their fun and playful classes, and ability to teach inversions to all levels For more information www.TeachBryceYoga.com / info@AbsoluteYogaAcademy.com
200-hr Hot Yoga TT February, June & October AbsoluteYogaAcademy, Koh Samui Learn to teach Absolute Hot Yoga series. This course is ideal for Hot Yoga lovers who are serious about learning the real-world teaching skills needed to start teaching professionally.
January 2015
For more information www.500HourYogaTraining.com / info@AbsoluteYogaAcademy.com TURKEY
100-hr Yin Fascial Yoga Immersion I 17-28 August Karakaya Retreat Center, Bodrum, Turkey This program will provide you with a powerful healing journey, full of self-development and selfdiscovery. Includes Yin Yoga, self-myofascial release and myofascial release therapy. For more information betalisboa.com/teachertrainings/yin-yoga-teachertraining/
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KULA
Retreats
you find tranquility in your practice. For more information anwar@sadhanasanctuary.com / (65) 6238 9320 / www.sadhanasanctuary.com
Yoga & Ayurveda Goddess Retreat with Sarah Jane Perman & Sahara Rose 22-28 January Join Sahara and Sarah for a journey of Yoga, Ayurveda, music and elemental dance activation to transform your life, connect with your heart and find your way back to radiance!
Shubhraj will be leading a retreat in Bali.
For more information www.goagoddessretreat.com
INDONESIA
Anchoring a New Beginning Retreat with Shubhraji 29 January-1 February Desa Seni, Canggu, Bali A weekend of insights, meditative practises and effective tools to anchor transformational changes in your life. Includes spiritual teachings, meditation workshops and satsangs with Shubhraji. Free Yoga classes and one free Desa Seni signature massage, cultural program, all vegetarian meals and airport transfers. For more information info@namahom.org / www.namahom.org
Beach Yoga Retreat 6-9 May Trikora, Bintan Island Join Chinggay for an invigorating and refreshing retreat on the private beaches of Trikora. Breathe in fresh ocean air, flow to the sound of waves, release your inner beach warrior while 12
Join Chinggay for a beach yoga retreat on Bintan Island.
INDIA
“This is My Year” Yoga Retreat with Kevin Naidoo & Rachael Fallon 13-20 January Samata Holistic Center, Goa Resolve to be happy and healthy in the New Year by pampering yourself on and off your mat. Offering twice-daily Yoga sessions, mindfully combining asana, meditation and pranayama tools to get you into a state of bliss and purpose for the year ahead. For more information www.supersoulyoga.net/yoga/ the-journey/retreats/this-is-myyear/
Hormone Balancing Retreat for Women with Tina Nance & Brendt Reynolds 7-13 February Samata Holistic Retreat Center, Goa Tina (The Yoga Barn, Bali) and Brendt (Acupuncture, AACMA Member) will facilitate and guide you to cultivate tools to alleviate pre-menstrual tension, anxiety, depression, irritability, weight gain and mood swings. Yoga asana practises to alleviate menstrual discomfort, such as cramps, lower back pain, heaviness and fatigue. As well as learning the physiology and psychology of our hormonal cycles from the perspectives of contemporary western medicine, Traditional Chinese Medicine (TCM) and Ayurveda.This retreat is open to all women. For more information tinananceyoga.wix.com/goawomens-retreat
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Iyengar Retreat with Mette OrumNielsen 18-28 February Mette was born in Denmark, lived in Israel and California, where her Yoga journey started in the eighties. She met her indian Guru and followed her for years. She became Junior III Intermediate Iyengar Yoga teacher and now teaches daily in Copenhagen and runsinternational Iyengar Yoga teacher training programs. For more information www.samatagoa.com/ international-retreats
Pilgrimage to the Heart of Yoga: A Yoga Gives Back Retreat 22 February-1 March Shreyas Retreat, Bangalore Prepare for a life-transforming experience of Yoga and Ayurveda with Yoga Gives Back (YGB) Ambassador Mariko Hirakawa at the world’s finest Shreyas Retreat. Includes an overnighttrip to the Deenabandhu Trust Home, a spiritual haven for 100 orphaned children, which YGB supports. For more information info@yogagivesback.org / yogaretreatsinindia.com
Yoga in the Himalayas with Samresh Kesyap & Punam Rai 28 February-7 March (Pure Yoga Singapore)
The Himalayas offer an environment conducive to a profound Yoga and meditation experience. Being away for a few days from our usual humdrum life, we have more time for selfreflection. This retreat explores Yoga in a natural and quiet setting with a feel of ashram living. Offeringasana, meditation, group discussion, satsang, bhajan, kirtan, leisure and numerous other activities. For more information www.pure-yoga.com / events@pure-yoga.com
For more information www.pure-yoga.com / events@pure-yoga.com NEPAL
Vinyasa Yoga & Tibetan Buddhism with Cory Bryant 2 - 12 March Jivamukti teacher Cory Bryant returns to Yoga Nepal to lead another journey of breath, movement and mind. For more information www.yoganepal.com
Traditional Ashtanga Retreat with Philippa Asher 5-15 March Samata Holistic Retreat Centre, Goa A rare opportunity to work with one of the few certified Ashtanga Yoga teachers and advanced practitioners in the world. The centre has temple-like yoga space, organic agriculture, boutique accommodation and a wellness centre, making it a perfect oasis for immersion into a deep Yoga practice and meditation. Suitable for beginners and established practitioners of the Primary, Intermediate or Advanced series of Ashtanga Yoga. For more information www.supersoulyoga.net/yoga/ the-journey/retreats/ traditional-ashtanga-yogaretreat/
Yoga & Ayurveda Cultural Retreat with Dario Calvaruso 28 March-6 April (Pure Yoga Hong Kong) An intensive programme and practice supported by personalised Ayurvedic treatments, delicious food, relaxing and cultural activities. The Yoga and Ayurveda Cultural Retreat is five days of cultural and healing activities.
These treks combine eastern and western philosophies of Yoga, meditation and pranayama with the physical endurance of two weeks of trekking and exploration in the highest mountain range in the world. Join other like-minded individuals with a spirit of adventure for a once-in-alifetime experience as you hike through beautiful landscapes, visit historical and spiritual monuments, and get to know the rich culture of the people who call this land home.
THAILAND
For more information www.nepalsocialtreks.com / natrageous@gmail.com
For more information www.yogaroomhk.com /(852) 25448398
Restore Relax & Recharge Retreat with Nora Lim & The Yoga Room 30 April-3 May Phuket A unique blend of Yoga, meditation, adventure and relaxation. Restore the body, mind and spirit and enjoy a midyear recharge with invigorating yoga practices. All levels of yoga practitioners are welcome.
SRI LANKA
Align & Flow Ayurvedic Yoga Retreat with Rajeev Kahn 1-15 March (can book 1 or 2 weeks) Ulpotha, Sri Lanka Yoga twice daily with Rajeev, teacher at Pure Yoga, Hong Kong. Includes swimming, professional massage treatments, locally grown Ayurvedic organic vegetarian food, optional Ayurvedic treatments. There will be no electricity, cell phones, computers, shoes, walls, distractions.
Cory Bryant leads a retreat in Nepal.
Yoga & Zen Meditation with Samantha Ostergaard & Robert Thomas
For more information www.ulpotha.com / rajeev.kahn@pureinternational.com
Rajeev will be in Sri Lanka at the back-tonature Ulpotha.
16 - 26 March Join Zen priest Robert & yoga teacher Samantha through classical hatha yoga, dharma discussions and meditative practices focused on cultivating moment to moment awareness of the body, breath and mind. For more information www.yoganepal.com
Charity Yoga Adventure Treks with Natalie Macam Everest Base Camp Yoga Trek 28 March-12 April Manaslu Yoga Trek 1-18 October
Connect with nature trekking through Nepal with Natalie.
January 2015
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Dylan Werner (www.dylanwerneryoga.com), freelance teacher based in Los Angeles, in ardha padma eka hasta parsva bakasana/half lotus one arm side crow
Lyris, freelance yoga teacher, Singapore in Bharadvajasana/
Azmi, Sadhana Sanctuary, Singapore in Matsyendrasana/fish pose
Bharadvaja’s twist
Patrick Beach (www.patrickbeach.com), freelance yoga teacher based in Oregon in Koundiyasana/Pose dedicated to the Sage Koundiya
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Vivian, Sadhana Sanctuary, Singapore in Vrschikasana/scorpion pose
PHOTO ESSAY
ASANA & ART BY YOSHI ANWAR
Yoga & architecture intersect in Singapore To me, photography is more than just pressing the shutter button, or capturing an image for the sake of it. To me, it is about making emotional connections. As a creator of art, I want to bridge this connection, between my subject and my viewer. Ultimately, I want my art to evoke emotions and provide inspiration to anyone who comes across it. I have always been passionate about photography, and ever since discovering yoga, I found myself naturally bringing these two elements together as a form of my art – “Asana Art” (or, as I call it - Asanart).
Hana, freelance teacher, Singapore in Bhujapidasana/shoulder pressing pose
Being a lover of nature and fascinating architecture, I like to place my subject – the Yogi – in landscapes that compliment the asanas and breathe life into them. Yoga, in my perspective, is not only a traditional practice – it is an evolving one. The modern and contemporary touches in my art hopefully honour the glorious spirit of this ancient tradition. Other than to illustrate the grace and beauty of every asana, I want to convey how yoga is for everyone – regardless of race, culture, religion, status or gender. It is a universal language, just as photography is. January 2015
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I HEARD IT OFF THE MAT
YOGA & RESEARCH IN THE NEWS CONPOLED BY SUE-YEN WAN
India Appoints Minister of Yoga
One Pose a day may improve Scoliosis
beyond their natural stop-point, warns physiotherapist Sammy Margo.
Prime Minister Narendra Modi has created a ministry of yoga and alternative therapies for the country this week. Reuters reports the AAYUSH portfolio will include traditional medicines and practices of ayurveda, yoga, naturopathy, unani, siddha and homeopathy.
Scoliosis - a condition in which the spine curves to the side - affects around 6 million people in the US and is accountable for more than 600,000 doctor visits each year. Although scoliosis can affect all age groups, onset is most common between the ages of 10-15. Each year, around 30,000 children and adolescents with scoliosis are fitted with a brace that is worn for around 23 hours a day, helping to straighten the childen’s spines as they grow. In their study, Dr. Fishman and colleagues set out to determine the effectiveness of one basic yoga pose - known as the side plank - on 25 participants aged 1485 with idiopathic scoliosis.The side plank involves lying on one side of the body with straight knees, and propping up the upper body with the elbow and forearm.
Yoga effective for Pain
50 nations back Modi’s call for International Yoga Day NEW DELHI: One of PM Narendra Modi’s first global imprints could come soon with the fructification of his proposal - which he announced in his UNGA speech — for an International Day of Yoga. As many as 50 countries - US, Canada and China have signed up for co-sponsorship of a draft resolution which India’s UN mission is preparing for declaring June 21 as International Yoga day.
Yoga Prevents Prostate Enlargement A tiny gland, the size of a walnut, it is found at the base of the bladder in men that secretes an alkaline fluid during ejaculation. There are a number of postures and yogic techniques that can help in preventing and controlling prostate-related problems. Regular yoga practice strengthens and tones the muscles in the pelvic region. The stretching and contracting involved in yoga postures shunts huge quantities of blood to the region — the abdominal organs, kidneys, spleen, intestines, bladder — and the gland remains healthy from the increased blood circulation.
‘Yoga Joes’ Inspires Men to try Yoga It’s not very often you see your child’s favorite little green soldier throwing a yoga pose, but that’s exactly what these toys from creator Dan Abramson are doing. Called “Yoga Joes” these small green men can be seen in positions such as downward-facing dog, child’s pose, and even crow pose. “I made Yoga Joes to inspire more young boys, men, and military folks to consider yoga,” explains Abramson.
Yoga very Effective for the Pain of Arthritis Regular yoga practise can reduce the agony and stiffness of osteoarthritis and even slow the progression of the disease. An orthopaedic surgeon recommends yoga as an effective natural remedy for the condition, characterised by the degradation of the cartilage on the joints. “Small and easy lifestyle changes in your everyday routine can be effective in protecting your knee joints and slowing the progression of osteoarthritis,” says Simon Moyes, consultant orthopaedic surgeon at The Wellington Hospital in London’s St John’s Wood.”
Hot Yoga may Take you too Deep Hot yoga — doing yoga in a studio heated to a sweaty 40c — has many celebrity fans, from Andy Murray to Gwyneth Paltrow. It combines the toning and stretching of yoga with a cardiovascular workout. The hot temperatures kick into action your body’s cooling mechanism, boosting blood flow to the skin, so that heat from the blood can escape through the skin’s surface (this is why we go red when we’re hot).This boost in circulation raises your heart rate, and can also loosen muscles. However, this can make you feel more flexible than you really are, so you are more likely to push your joints January 2015
Worldwide, one in every five adults suffers from chronic pain. Pain relief medication helps, but could have deleterious effects over the long term. Some healing modalities, such as acupuncture or massage, may provide relief. Perhaps less well known, is the right kind of yoga can also be very helpful in reducing or eliminating pain. Various studies have shown that yoga and meditation can reduce back pain, as well as that of arthritis, carpal tunnel syndrome, fibromyalgia and other conditions. Simply learning deep breathing techniques in a gentle yoga class will induce relaxation and release endorphins — the body’s natural painkillers. Additionally, yoga’s mindfulness practices help reduce the emotional distress associated with pain, which can change how the pain is perceived.If you’re dealing with chronic pain and have “tried everything” except yoga, consider finding a very gentle class or some one-on-one therapeutic sessions.
Now, a yoga mat to Help you Perfect your pose A California-based startup has created a yoga mat called SmartMat, which would help one track and adjust their postures. The mat, US$297, looks just like any other yoga mat. It consists of a Piezoresistive (electromagnetic) layer combined with SmartGrip Surface Technology that give the users a layer of sensors for tracking their position. With this, after people input their body data and calibrate the device, SmartMat would track their postures to determine if it matches the proper form. In case the person is not in a proper position, the mat would instruct them via the accompanying iOS or Android app to adjust the body positioning. Though the SmartMat, which can be charged via USB and has a 6 hour battery life, comes with a pre-set collection of moves that it will track, if the moves are not enough, it has an additional collection of programs for tracking and assisting users with their routine.
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KARMA YOGA
BACK IN THE RING
Recovery through Service BY INNA COSTANTINI
In November 2014, Ashtanga yoga teacher and documentarian, Alex Medin came to Purple Valley Yoga Retreat in Goa, India with 15 reformed drug users who have chosen change through yoga and volunteering. In addition to daily practice, the group helped renovate the local Assagao Union high school and WAG (Animal Welfare in Goa). Their visit forms part of a documentary on how yoga can help substance dependent or ex-substance dependent persons, reintegrate into the community and how it can be used as a tool in different institutions. The visit to Goa is part of “Back Into The Ring” a project and documentary which started in 2013 as an alternative to dealing with issues such as drug abuse. The original participants from 2013 now work in rehabilitation centres in Norway, where they teach yoga and provide support to other people finding their way back into society. R. Alexander Medin has taught yoga for 15 years and has a versatile background within sports, arts and culture. He was educated at the Ballet Academy in Sweden (1990) and has an MA in Sanskrit and Indian Religions (SOAS, London 2004). He was certified by Sri K. Pattabhi Jois in 2002 and has continued his higher studies of Sanskrit at the Sanskrit College in Mysore, India. He has taught yoga all over the world, helped set up yoga centers in Europe and Asia and published numerous articles on yoga in leading yoga magazines. Since 2009 he is a resident of his native Norway and is co-founder of Puro Yoga in Oslo. In Norway he has helped integrate yoga in many prisons and is the founder of www.gangsteryoga.no and “Yoga for Life”, a non-profit organization bringing yoga to the underprivileged and those struggling to find integration and meaning in life. Alexander has made four documentary films, “Yoga for Gangsters” (2011), Mysore Magic” (2012), “The Healers” (2012) and “Kumbhamela” (2014). We were lucky enough to speak to Alex about his latest initiative.
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Alex Medin (third from right in back row) and the 2014 Back in the Ring group in Goa
TELL US A LITTLE MORE ABOUT BACK IN THE RING Back In The Ring started as a trial to investigate if it would be possible to help drug addicts recover and improve their lives through yoga. Following positive results with many of the participants and their willingness to expand the project, it made sense to further develop it for a second year. IS THIS THE FIRST TIME FOR THESE VOLUNTEERS COMING TO GOA, INDIA? Yes, some of them have never been outside of Scandinavia. HOW DO LOCALS RESPOND WHEN THEY MEET THEM? In general, all Indians have a very friendly approach to our participants. Although some are suspicious in the beginning, when they see with what vigour and enthusiasm the group is working - free of charge, without expecting anything in return - many people admire their commitment and dedication. IN A WIDER SENSE, WOULD YOU CALL THIS TAKING YOGA OFF THE MAT? HOW DOES THIS RELATE TO THE GREATER CONCEPT OF YOGA? Yoga is to do good and be good. The greater concept of yoga is to find clarity of mind, if you are not kind to others and see the value of service it is difficult to grow and people tend to get stuck in their own little selfish bubble. Real yoga is of course beyond all the daily exercises we do on a mat, however the postures we do will hopefully expand our horizon and give us a gradual insight of something greater than ourselves. By helping NAMASKAR
and serving others we pacify some of our own ingrained selfish patterns (kleshas) and this brings us closer to a balanced state of mind (Samadhi). ANY OTHER THOUGHTS ABOUT THE PROJECT YOU WOULD LIKE TO SHARE WITH PEOPLE? Yoga is a powerful tool that can heal and transform. One just has to be patient, endure some challenges and difficulties, then new perspectives will open. And of course when you take on a group of heroin addicts and try to teach them yoga; Patience, Stamina and Perseverance are three words you should always repeat like a helpful mantra. WHAT IS THE FUTURE VISION? We will see. Right now many of the participants from last year are taking initiatives to offer this to others. The Norwegian Government, various rehab institutions and private people have already approached us. So let’s just say there are many dialogues about what could happen. We just continue doing our thing, one step at the time, one practice at the time, and let our gradual insights in yoga guide our understanding. Slowly and steadily I guess, that is our path and vision. One cannot rush anything. Give people the tools to explore what truly matters, then disturbing obstacles will naturally melt away. For more information visit: www.backinthering.com
January 2015
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MOTIVATION
STARTING & MAINTAINING AN EXERCISE ROUTINE 10 tips for taking care of yourself BY HEATHER SHERIDAN
Recently, I had a homework assignment for my Raja Yoga Teacher Training that required me to have fun. While it sounds simple, there are times I feel I’m too busy to have fun. I’m an introvert whose “fun” times are not jumping into a pool with my clothes on. Instead, my fun lies in doing the things I love and taking care of others. One such moment this week came at the end of a 14-hour workday. I still had to teach a 75-minute yoga class. Tired as I was, I decided I was going to embrace the class. It was my first time teaching an all-male group. I decided to challenge their physical limitations and yet have them focus on being compassionate to their selves by listening to their body. There was a time, in my last decade, that I would not have recognized my ability to have fun and be compassionate when I exercised. Prior to hitting 40, I was hard on myself. I appeared to have it all—large American home in a nice neighborhood, three children, a dog, a part-time job at an ivy-league university, a strong, healthy body that carried me through distance races and hot yoga classes, but what I didn’t have was peace. Everything I did came from fear, guilt and shame—not love. I feared I was not a good enough mother, counselor or wife. I didn’t look good enough, eat well enough, exercise often enough. I compared myself to others— how I looked and what I had. It took entering a new decade to realize by accepting I was full of guilt and shame, I was suffering. And by accepting my suffering and working through it, I could learn compassion. Through compassion, I could start to accept I was enough, and I have learned by taking care of my mind, I can embrace and have fun taking care of my body. So, here are some options to consider when it comes to taking care of your body: 1) FIND THE THING YOU LOVE AND DIG DEEP If it’s yoga, try different styles. Fall in love with your practice, whatever that may be, and 20
take time to nurture that love, as you would any precious relationship. 2) MAKE THE TIME AND TAKE THE TIME. For me, the time is 20 minutes a day for breathing and meditation. I run, practice yoga or hike nearly every day. I make it my priority: by taking care of myself, I am taking care of my family. Happy wife=happy life. 3) GIVE YOURSELF THE GIFT OF COMPASSION Approach exercise from a positive perspective. Part of my journey was to focus on how exercise helped my emotional wellbeing. If I’m down, I remind myself of the emotional benefits of exercise, I feel better after working out, and I am at peace. In the past, if I bullied myself into working out, I was left feeling lazy and resentful. 4) AVOID PROCRASTINATING AND PLAN AHEAD Procrastination is the fear of thinking we can’t do something. It’s important not to let fear hold you back. By setting realistic and attainable goals, we replace that element of fear with hope. Start by going to the gym twice a week for 20 minutes or try a gentle hatha yoga class, and put it on your calendar to hold yourself accountable. 5) RECOGNIZE YOUR OWN COMPETITIVE STREAK How does your competitiveness serve you? Do you get on the elliptical machine and look at the person next to you to see how high her level is or how long she has been going? Stop. Cover the display with a towel and listen to your body. Is it saying, “I can go a little bit farther and move a little bit faster.” Or, “I need to slow down.” Listen to your body rather than look at the numbers. 6) CONNECT WITH A FRIEND OR GROUP In yoga, we call it a sangha. A sangha is a supportive community. I love my hikes with my girlfriends—it’s a time to decompress and solve the problems of the world. I do better going to a yoga class than practicing on my own. It gives me new ideas to draw from, a different perspective and a sense of being NAMASKAR
connected to others. 7) TREAT YOURSELF I call it my “treadmill candy.” I don’t have much time to watch TV, so I download something juicy. Be it “Homeland” or “TedTalks”, I tailor my candy to my mood. 8) DRESS THE PART On my days off, I wake up and put on exercise clothes rather than lie around in my jammies. It’s much easier to motivate when you’re ready to go. 9) SLEEP Since starting a regular meditation practice 2 ½ years ago, I sleep great. Practicing meditation and mindful exercise clears the clutter in your brain. Through non-striving and letting go, sleep comes naturally. 10) PRACTICE SELF-COMPASSION And use it to avoid suffering, fear and guilt. a. Quiet the self-critic in you and steer clear of “should” statements. b. Practice mindfulness—become aware of how you are feeling right here and right now without judgment. c. Recognize you are not alone in your suffering. We all feel the basic emotions of fear, sadness, anger and loneliness. d. Be kind—your desire is to be at peace with life. Recognize the behaviors that disturb your peace and overcome them by being kind to yourself and others. e. If you think it is fun, it becomes fun. Whether you are a seasoned athlete or a beginning yoga student, I challenge you to embrace exercise as an opportunity to have fun, explore new ways to move with your body, calm your mind and learn to let go of your fears and suffering and replace them with love and self-compassion.
January 2015
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YOGA STYLES
WORKPLACE YOGA
A few simple poses to improve your day BY BARBARA PASSY
If you work in an office for any length of time, then it’s odds on that within the rhythms of your day you are sitting for the majority of your time. You might have a cubicle which limits the amount of movement in your space. You might never see sunlight if your cube is in the center of a floor. And when you compound chair time with computers and phones, our bodies and our minds are wrenched and held in shapes that were unimaginable to our ancestors. Add in situations rife with stress, uncertainty, conflict, and confusion to this mix. Some of the results that I experienced personally included high levels of cortisol that at the very least damage our fight or flight responses, headaches, obesity, poor posture, weakened eyesight inability to focus, and depression. I also found by teaching a few simple poses, I can change this situation and improve relationships, productivity and outlook for the entire day. In my office classes, newbies to yoga show up as well as seasoned teachers. We all share one goal—to tie the music of yoga to the sometimes hardened beats of the workplace — and to design a transformation in our daily lives. Our wrists and hands are great examples of small areas that are often overlooked yet are key to effective management of our work lives. Wrist Stretches, which can be done at any time of the day and in any location are a pose that focuses specifically on that area.
Align head with sacrum when standing or seated. Inhale fully and deeply. Continue with that breath. Extend left arm in and spread fingers as wide apart from each other as possible. Flex fingers back toward self and down toward ground. Feel wrist bones open. Exhale and grab pinky finger with opposite hand—right at root of finger—and gently pull it back. Keep extended arm slightly bent. Repeat with other fingers. For thumb, however, turn hand palm side up and reach for thumb from below with opposite hand. Then, gently traction thumb with hand. Keep breath strong and even. Target entire chest and collarbone region. Shoulders and shoulder blades stay down and away from ears. We can make more space for what we need in our bodies and in our lives with practices like these. In my office classes, as long as there is room, I have found standing sequences are very successful. Colleagues like moving around and trying new things. No mats? No problem. Most offices are carpeted and chairs and tables can be moved with prior planning in most cases. Warrior 1, Warrior 1 with eagle, and Warrior 1 with archer are three poses
that fit well together for a vignette in the office. They are easy to follow which is key for new students. Since we stay in these poses for an extended period, their benefits of improved circulation, reduced tightness, and deeper breath become apparent quickly. Other poses I use regularly in my work classes include neck releases-which enable colleagues to generate a sense of relaxation very quickly since our necks and jaws are a key area for stress to accumulate. For a basic neck release, standing or sitting, on exhale, slowly send left ear toward left shoulder. Extend right arm away from body and find where your shoulder and right side of neck receive the most comfortable stretch. It’s not a big singing stretch—it’s a soothing hum that allows for new room in that clenched area. You can either glide your bottom teeth away from your top teeth and keep your lips closed(we call this “jaw glide lip slide”) or perform figure eights with your jaw very slowly. These two jaw poses will help to unravel what might be years of stored up tightness.
No mats? No problem. Most offices are carpeted and chairs and tables can be moved
January 2015
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INTENTION
THE BEAUTY OF CEREMONY
Building Relationships with our Spirit
BY ANA FORREST
When working with Design of Energy, ask yourself: “What are the brilliant filaments I want to weave into the masterpiece of my own life?” THE DESIGN OF ENERGY If you want something in your life—and we all do—then what are you doing about it? Do something! Instead of saying “if I pray to the Sacred Ones, they will bring me my motorcycle”, put your desires in your prayers and your intent and take action. Each action builds a road to the future you desire.
Ana Forrest
The fields of Ceremony are deep and vast. I use Ceremony to connect to my Spirit. It inspires me. Part of my inspiration is learning to celebrate my successes and assess where I need to get my life in balance. Ceremony brings clarity about what to do next, whether it’s dealing with grief or how to craft the next chapter of life. It’s also about setting a guiding intent. To sit in Ceremony is to make a conscious decision to shift into sacred space. Ask for, and listen to guidance from your Spirit or Jesus, or whomever you listen to. People start thinking about their Spirit and head for Ceremony when they’re in trouble or dying. Use Ceremony more often! Not just to fix what’s wrong — include savoring your gratitudes for what’s working well. Then, focus on bringing in more of what you want to live with. A really useful principle of Ceremony is ‘Design of Energy’. This is literally the action of deciding and creating what you want in your life, as well as choosing how to dance with the big forces and experiences that are beyond your control.
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Here are some good steps: • Start a motorcycle fund, add to it daily. • Find your closest motorcycle course • Sign up and take the course • Get your motorcycle driving license • Talk to friends who ride motorcycles • Go honestly inside and talk to your fears. Find out what they need to be eased. Then they don’t sabotage you in an attempt to protect you. Do what is needed to alleviate your fears. What safety agreements do you need to build into this Design of Energy? For example; agree to wear a helmet; ride sober; stay off your bike if emotionally distraught. These are some of my rules that helped move the sabotage out of the way, so I could have a motorcycle and enjoy that brilliant filament into the weave of my life. That’s a start. You need to take action and not be like a two-year-old waiting to be fed by the big momma in the sky. Be your own problem-solver. I really like that. I depend on my resources, which includes prayers, asking for help and taking actions I’m capable of each day. Design of Energy is crucially important in Ceremony and living the life you truly desire. I challenge you to care enough to experiment with designing the life you deeply desire. People can get really hung up on having everything perfect in their Ceremony. They end up falling all over themselves. Bring in some playfulness. It’s ok. It’s your ceremony. If you get mixed up and light your candles in a direction other than what you read in some book…it’s alright! Your Spirit will be delighted by your learning process.
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A VERY SIMPLE CEREMONY 1. Get up in the morning (go pee first so you’re not distracted by your bladder). Sit up straight. Take 10 deep breaths. 2. Focus… Go deep inside. 3. Feel for setting your intent. The intent could be for the next few minutes, the next hour or for the whole day: • ‘I want to stay connected to every breath’ • ‘I want to breathe into my low back and release the pain’. • ‘I want to spend 30 minutes on my yoga mat, be present and not flake out.’ • ‘I want to feel that I’m a part of the natural Beauty all around me’ • ‘I want to speak the truth today about what is precious to me’ If all of these sound enticing to you, practice just one each day. Doing all of them at the same time is too much. When you forget, because you will, don’t punish yourself for forgetting. Instead, remind yourself to reconnect to your intent, in your daily activities — especially yoga! Set your intent with Ceremony, and your whole life will have purpose. That in itself builds your gratitude. My daily intent this year is: ‘I will feel love 3 times today’. I’m excited to quest for all the different ways I can get love to move through me. I choose to focus my breath and actions to nourish and grow my neuroreceptors for love, joy, delight and ecstasy. As you grow in ceremony, you become more adept at it. Just like in any other skill. Ceremony builds our relationship to our Spirit. The biggest commitment we can make is to our own Spirit, which is a commitment to love. My dear reader, practice and build skill in bringing 100% of yourself into your personal Ceremony. You are the vital, precious heart of your Ceremony. Join Ana and members of Descendance in 2015 for lifeenriching Yoga Ceremony —including Ana’s worldrenowned Foundation & Advanced Teacher Trainings. They will be Hong Kong, Australia & New Zealand. Visit: www.forrestyoga.com/events for more information. Check out Descendance at: www.descendance.com.au
January 2015
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OPINION
YOGA ISN’T RELIGION, BUT...
Why Neo-Hinduism Might Kill Yoga in School BY LUCAS ROCKWOOD
When I was growing up, I suffered from attention and anxiety problems, so yoga could have played a formative role in my youth, but I was never introduced to it; and unless things change, I don’t see it as an option for most kids any time soon. Here’s the problem. From the military and professional sports athletes, to stay-at-home dads and highpowered lawyers, yoga has crossed all divides at scale with the exceptions being kids, youth and people of faith. Yoga teachers insist yoga is not a religion, and yet many of the same teachers include chants, prayers, and references to Hindu religion in classes no matter who they’re teaching. You could argue most teachers don’t know the meanings of the words they’re using, but that doesn’t change their origins. You’d never learn “Noah’s pose” or an “Ode to Allah posture” in a yoga class, it would be completely inappropriate, and yet we find “ Hanumanasana” (Hanuman is a Hindu god) and “Virabhadrasana” (Virabha, a Hindu warrior created by Shiva) taught every day in public classes.
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A yoga teacher would never ask students to say “Amen” or “Shalom” at the end of a class, yet it’s common practice to oblige students to say “Om” or “Namaste” as class finishes. Yoga studios are often decorated with statues of Hindu deities, and though rarely Hindu themselves, teachers often wear sacred jewelry or clothing depicting sacred figures that can be off-putting to some potential students. Neo-Hindu references are so common in the yoga world, most students stop noticing; but school administrators, people of different faiths, and parents often do take notice. It’s not because they are ignorant or closeminded. It’s simply because in their world view, they are interested in yoga as a secular practice—or else not at all. So what’s wrong with Hinduism or neoHinduism? Absolutely nothing. I’m a huge fan of everything that uplifts individuals and communities, but if we want to open up the wonderful world of yoga to people of all faiths, and particularly to younger people everywhere, it makes sense to consciously remove any signs of religion while teaching yoga in secular settings such as schools.
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As a yoga teacher and a father, I get excited at the possibility of my children learning yoga with their friends in school—instead of with my friends in my yoga studio. I’d love to see my daughter get as excited about yoga postures and breathing as she is about dance and gymnastics; but since they don’t teach yoga in her school, the kids don’t practice it on the playground. It’s really that simple. In recent years, there have been some inroads made with after-school programmes and even in-school yoga classes pioneered by forward-thinking teachers; but with very few exceptions, there have been simultaneous backlashes from parents and administrators with religious concerns about these programs. It’s my belief yoga will never reach a critical mass with kids until the teaching community modifies what has become “standard practice” and removes neo-Hindu references so yoga can be shared without the potential to offend or estrange new students. While yoga is for everyone, religion and spirituality are highly personal and should be left up to the individual. Rather than compromising the teachings of yoga, modifying classes to make them completely secular is a culturally-sensitive and sophisticated way to make yoga universal and open to all.
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NAMASKAR Samantha Rodgers (www.bodysamantix.com) in ardha chandrasana/half moon, photo by Bruce Parrish
DRISTI - YOGA & MUSIC
COMING HOME I find myself through yoga & music. BY NATALIE MACAM
MUSIC IN YOGA CLASS Several teachers share their thoughts................31
TRANSFORMATION Music, like yoga, can change you deeply.... .....32
IYENGAR & MUSIC Why there’s no music in an Iyengar class..................33 January 2015
KIRTAN Singing the glory of our potential...........................34
ESSENCE OF YOGA Becoming one with the yoga & music..................35 29
Filipino-American yoga teacher, singer, songwriter Christine Jugueta
I love music. I love yoga. When I hear an amazing track list behind a yoga class, or even live music during class, my practice seems to extend beyond my physical boundaries in ways I cannot describe verbally. Ultimately, I leave the class lighter in my body, peace in my mind, inspired in my heart and at home in my body. I think I would be hard-pressed to find someone who hasn’t had at least one experience of the healing power of music and truly feeling in your bones the presence of something bigger than yourself. For a more in depth look at the embodiment of yoga and music, I interviewed Christine Jugueta, a Filipino-American Yoga Teacher, recording artist, and singer/songwriter for a Yoga Teacher/Musical Artist perspective on music and yoga and how they go hand in hand. Christine Jugueta is the co-founder, musical director and a workshop leader of “Kapwa Yoga”, a new teaching inspired by the Filipino spirit and Indigenous wisdom of the Philippines. (www.christinejugueta.com.) WHEN MUSIC IS PLAYED IN A YOGA CLASS, HOW IMPORTANT IS THE MUSIC? A lot of people use music in their yoga class, music is prescribed to the students just as much as the poses. Whatever is going through these student’s ears and whatever their vibrations are, is going to influence the practice. You have to be mindful and skillful of what music you play and there is an inherent responsibility in that. That’s why we have a Yoga Music Genre that’s why those chants are meaningful because they compliment the practice and the yoga philosophy. 30
CAN YOU SPEAK ABOUT “AUM” AND IT’S SIGNIFICANCE? A lot of spiritual and religious accounts say, “in the beginning there was the word”. And in the yoga philosophy the first consciousness is “aum”. Regardless of what that vibration is, it is sound. Even that teaching in and of itself tells you the first existence was sound, and that first existence of your home – the home of the universe. What I find so amazing in Indian music is that the sound of the drone, tanpura or what you would hear from a harmonium is this underbelly of sound, a straight note a hum underneath this kind of sacred singing. But the hum is the reflection of the sound of the universe, the sound of all that is, all that was, and all that ever will be. There is that great sacred sound that is the key to entering into a topic of yoga and music is to just to attune to that as a meditation is an act of coming home to oneself, you are encouraging healing in your body. By simply hearing and paying attention to the hum of the earth, the way the environment sounds, your body attunes to it and changes the cells in your being. THERE IS A LOT OF DISCUSSION ABOUT MUSIC IN YOGA CLASSES. HOW IS MUSIC SIMILAR TO YOGA? Music is so powerful, and in a lot of ways, what yoga does it gives music the opportunity to be its dharma. The purpose of music is actually to heal, bring communities together, to help people process emotion. There is the listening of music and the doing of music, and that leads me to emphasize the NAMASKAR
work of music is listening, and in your breathing. And it’s so similar to yoga in that respect. You have to be paying attention to your body, to listen to your body and in order to do that, you have to breath. Practice is through the breath and it’s the same thing with music. In fact of our expressions in life, our thoughts, speech, actions, is actually an expression of the song we vibrate. And if we were more conscious of that, we might be singing our song a little bit differently. All life is music as all of life is yoga. AS A MUSICAL ARTIST AND A YOGA TEACHER, WHAT ARE YOUR PARTING WORDS OF WISDOM ON MUSIC AND YOGA? Basically we want yoga to be the way we live, it’s the philosophy of living, it’s not that we are just doing these poses. Our music enhances that, the more we master that, the more we embrace yoga more fully, the more we will see yoga in our music. So we might feel a little afraid to play Foo Fighters in a yoga class, but you can, and furthermore you can hear yoga in a Foo Fighters song if you open your being to it. So both yoga and music are not only practices, but they are things that are teaching you things all the time. At any moment in your life when you are just sitting on the sidewalk, there is a yoga lesson. You can learn something about sound and music if you listen and breath. Yoga helps us have a physical response to life, when the sound enters our being, not only do those affect us on the cellular level, but they enter our dream and psychic life. They work on a really deep sub level, and yoga does as well.
Music is popular in yoga classes these days. The controversial question is whether music has a place during asana practice. I discussed this topic with a few of yoga teachers and share their, and my, opinions here. Personally I do not use music in my classes, though I am not against it. I prefer my own practice to be in silence which helps build my dharana (concentration) and drishti (focus). As a teacher, it is always good to teach what we practice and that’s one reason I don’t play music during practice. I do however sometimes play calming music during shavasana, because music can be helpful in deepening the sense of relaxation. According to Dr. Ganesh Mohan - “When practicing yoga, inner awareness of one’s own body and mind is important. How is my body? How is my mind? Students should be encouraged to stay in touch with this. Music is neither necessary nor appropriate in every yoga class. Music is powerful. It can shift awareness, energy, and mood. Music that distracts from present moment awareness, disturbs the energy, or impairs the mood, is unsuitable in a yoga class. However, if chosen wisely, music can calm the mind, balance the emotions, and steady the energy. Consequently, music can be selected and used judiciously, only if it supports the intention and flow of the class” There was a time I did play music in classes, to follow the convention of other teachers. But I realized it was difficult for me to feel connected to the students’ energy, because of the disruption of the music. Without external noise, it was much easier to lead them by the breath and body awareness to a deeper part of their practice. Mas Vidal, Director of Dancing Shiva Yoga & Ayurveda says - “Music can surely be an inspirational tool for spiritual transformation, or even for enhancing asana practice, although the quality of the music needs to be carefully examined. According to Hatha-Raja Yoga traditions focused on using asana as a preparation for a higher meditation, modern music if not sattvic (pure) can become an obstacle to pratyahara or sensory withdrawal. Hearing loud music or music produced under tamasic (heavy) and rajasic (stimulating) states of mind will only do the same to the listener. What junk food does to the body so do junk impressions have on the mind. He continues: “My responsibility as a yoga teacher is to teach student how to transcend their senses, to realize we are not the body or the mind. To me, music can create attachments and limits sensory withdrawal. I endeavour to teach my students to rely on will power, discipline and a reflective mind to journey towards inner bliss. The music is already playing within us, it’s all a matter of Divine attunement.” Admittedly practicing in silence can be
challenging. Music can be an external trigger which allows the individual to let go and be present. Music can increase endorphins and distract our minds from thoughts. For a beginning student, music can often lessen the vrittis (mental fluctuations). And the new student forgets the duration or intensity of class when tuning into the harmony. Soft instrumentals or low background mantras should be used during this early stage of practice. Bear in mind music is very personal. A song which is supportive for some, may be repulsive for others. So we should avoid music with lyrics.
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MUSIC IN YOGA CLASS iPod or my breath? BY SAMRAT DASGUPTA
Master of Wellness, Naturopath, Yoga Instructor and Therapist Chandrika Gibson says - “ I enjoy music that adds to the contemplative ambience of a class. Because of the effect of music on the mind I would avoid emotive lyrics and dramatic compositions, they potentially disturb the vrittis. I’m not personally a fan of trance/ dance music for yoga, I prefer more mellow instrumental music with Sanskrit chanting. Depending on the environment I also think it’s appropriate to practice pratyahara in silence, however if there’s a lot of background noise, soft music is helpful to set the inward focused mood.” A question is whether we should use an external aid or austerity (tapas) to for calibrating our minds? Isn’t yoga a spiritual discipline towards the internal harmony of body, mind and spirit? Ultimately there isn’t any right or wrong answer, and what’s important for the practitioners is to find their own purpose of practice and selfrealization of their true nature. After sharing thoughts from different teachers above, you may have already come to your own conclusion. My view is one should create his own melody through the cadence of his own inner divination and tranquility of breath, which guides our body’s speed and movements. This movement might be altered with the rhythm of music. If one is practicing for pratyahara (withdrawal of senses) which is the authentic reason of asana practice, he will not be listening to the music or sound anyway. Rather he will be receding inwards, away from the sense of hearing.
our breath soothes the mind, an internal mantra to keep us present
Here is a final quote from Ashtanga teacher David Swenson - “In Ashtanga Yoga we use the sound of our breath as the guide for our practice. It soothes the mind and acts like an internal mantra to keep us focused and present. This keeps us engaged and cognizant of the quality, texture and energy of our breath. Breath is our music! If someone is practicing at home alone and they need inspiration to get on to the mat and a little music helps them, then go for it! Overtime maybe they can wean away from the external stimulus of music and return to the godgiven music of our life, breath!” January 2015
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TRANSFORMATION
The powerful interface of yoga & music BY SHANNON FRANCES
I witnessed an amazing transformation at a funeral recently. A neighbor arrived, seating herself inconspicuously in the corner of the hot, crowded room. After a few moments, she began to chant, instantly providing a focus for all present. Gradually, other voices joined and the room was charged with a loving embrace that supported mourners and began the long process of easing the grief.
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that sound, being an energetic and spiritual vibration, can be used to manipulate prana, which is also a vibration. And, as everything is made of prana, a skilled practitioner can bend the laws of space and time to her or his liking. In fact, it is said the universe was brought into being by the vibrations of the primal mantra.
It is no wonder music in its various forms is a part of most spiritual and religious rituals. Scientists are discovering the power of music is firmly grounded in our biochemistry. Researchers are actively trying to untangle the health-enhancing mechanisms of music by examining neurochemicals such as dopamine, serotonin and oxytocin. The latter, the “love hormone,” is involved in forming emotional and social bonds and may enhance the feeling of connection and affiliation music can facilitate. Music has been used for healing since ancient times and continues to be used in clinical settings for pain management, relaxation and other ways of improving well-being.
In one of my workshops, I investigate the effect of mantra using an explorative approach based on Tara Fraser’s Easy Yoga. I ask participants to repeat bija mantras (lam, vam, ram, etc.) as well as devotional mantras (such as “Om Namah Shivaya”) and closely observe where in their bodies they sense any changes. Although, many participants feel the effects of different mantras in different locations in their bodies, I have so far not seen any correspondence to the traditional chakras. However, I have noticed long-term practitioners are more sensitive to the effect, suggesting yoga practice enhances body awareness. This ability may correlate with the formation of health-enhancing patterns in the brain, generating holistic gains.
The healthful effects of music are exploited by many spiritual and social activities by calming, arousing and forming a warm sense of connection between participants. Although, most Western-style yoga studios use music only to generate atmosphere during classes or by occasionally chanting OM, the various forms of Indian spiritual practices, on which modern yoga practices are based, use music in many ways, including mantras, chanting, song, drama, dance and, naturally, inspirational music. In addition to moral and spiritual redemption, many claims about the use of yogic chanting and mantra repetition include the acquisition of magical powers, such as invincibility, invisibility and the power to fly. The theory behind this is
So far, no one participating in my workshop has learned to fly or become invisible. However, most participants report a energizing or calming effect from the workshop. Modern yoga practices provide a vast collation of mind-body techniques that go beyond reductionist approaches, incorporating and delighting all the senses. These approaches, although difficult to confirm scientifically precisely because of their holistic nature, have generated huge amounts of anecdotal evidence for the health-improving benefits of yoga. In the end, isn’t it our own experiences that confirm the benefits of yoga?
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NO MUSIC IN IYENGAR YOGA But still Sound Rich BY GAELLE FOULON
Years ago, in my school book profile, in lieu of favorite music I listed “my inner music”. Not really cool, but a true foreshadowing of my current life as an Iyengar practitioner and teacher. To my knowledge, Iyengar yoga is never taught with music and most of us practice in silence. The most obvious reason is concentration: music is a source of distraction. In class and practice we strive to go inwards, to achieve penetration of the koshas, the layer of our being. This process is so arduous and subtle we need 100% of our attention, we need to be completely immersed. BKS Iyengar described this as “meditation in action.” Heart beat, blood pulse, breath flow and rhythm, subtle skin movement against the muscles…we listen to an organic symphony, so subtle any outer sounds come as a distraction. BKS Iyengar used a beautiful music metaphor to describe our practice “use the body as an instrument, the fibers inside are the strings. So we have to tune those strings to the sound…. the element of either which is nothing but sound. So we have to get the fine tuning of each fiber.” Another reason for avoiding music in yoga is, I believe, revealed in Light on Yoga Sutras, Sutra II.3 where he lists “musical mode, sound emission” among the translation for Raga. Why would musical mode be associated with suffering? Because music is a source of pleasure and therefore of attachment. It influences our senses directly and therefore our physical body: some tunes will make us move more easily, carrying our energy, others will induce relaxation. When used systematically in class and practice, music becomes part of our
Pavlovian conditioning and we find ourselves lost without it. Our tapas depend on it. Tunes can also get stuck in the mind, playing over and over again without us being able to stop them and that can be rather mentally painful: for a while, as soon as I unrolled my mat, my mind, playing tricks on me, would start humming Lady Gaga! According to Georg Feuerstein’s History of Yoga, music came in yoga through devotional sounds called mantras, a practice developed mostly by the tantric tradition. Music as tunes (with or without words) was introduced in Yoga by the West. Sharon Gannon and David Life were precursors and started playing and chanting devotional music in yoga classes over 20 years ago. Our rampant Western culture grafted itself on that trend and nowadays anything goes; sometimes, the louder the better. When he visited Hong Kong prior to the China Summit in 2011, after being regaled by an Asana demonstration, Guruji told the performers (I paraphrase) he enjoyed their offering but their music had been too loud and strong and music should support the asanas, not the other way around. Right there he gave us a hint of how music could be used in practice. Carrie Owerko, a US senior Iyengar teacher who also performed for Guruji echoes that message. “In yoga we are cultivating a balance, integration, and harmony within ourselves and with the surrounding environment. Rhythm, lyricism, the dynamics of movement and stillness, are all aspects of music, language and the expression of the innermost spirit. In fact our very breath is like a type of music and an expression of our very life force or spirit (inspiration, expiration) and so a type of language or a way in which we reveal our
we strive to go inwards, to achieve penetration of the koshas...we need 100% of our attention January 2015
innermost selves. The skillful integration of music and yoga can be a beautiful collaboration if approached with sensitivity, curiosity and respect” The Iyengar tradition may not use modern music much but it is still very “sound rich”. Each class opens with the chanting of Om followed by the invocation to Patanjali and the Guru which creates a powerful communal resonance as well as an individual resonance to awaken the inner guru. Prashant Iyengar, BKS’s son is fond of Beeja mantras and he regularly teaches their use to align the body physically, balance it organically (each sound corresponds to an element) and connect body, breath and mind. During a recent trip to Pune I had the opportunity to experience this technique and was astonished to feel how, when chanting silently “ram, ram, ram,” my mind and breath attended to my pelvic region while “wam, wam, wam” took me to my chest! One sound we do focus on is the sound of our own breath in Pranayama. Two years ago, while delivering a workshop to the members of the Hong Kong Iyengar Association, Jawahar Bandhara used a beautiful musical metaphor that shed a bright light on the different pranic breaths: he showed us how in Ujjayi I we tune to our breath to let our own Prana rhythm emerge and how the other pranayama such as Ujay II and III or vilomas are modulation of that base “bit” as we elongate, shorten, or repeat to create various breath melodies . Guruji enjoyed music very much and famously befriended the violin maestro Yehudi Menuhin. Although he did not mix music and yoga he used the principle of music in his practice using ssanas for the notes and sequences as scales to tune in his “inner music,” the melody of life. Peering into this subject, I grew curious of what music can bring to my yoga and may follow Carrie’s advice on exploring how skillful integration of music and yoga can contribute to hearing my inner music. 33
Different sounds of yoga music - from the soothing vocals of Daphne Tse (above)...
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KIRTAN & YOGA PRACTICE Singing as meditation BY JAMES BOAG
In a traditional kirtan, a bard-like leader ‘tells’ stories to illustrate the kirti - the glory – of the Lord; or, we might say, of the divine qualities that are our own potential. The import of these stories is then embedded more deeply in the audience through participative singing, communal and call and response, in which the names and phrases sung encapsulate so many of the great qualities illustrated in the glorious story. And there are many names, and many phrases. Sometimes people ask: if in Indian Philosophy, God or the Supreme is One, why does He/She/It have so many names? When asked this at a kirtan, I often give the example of love. Imagine you are deeply, wildly in love… Now, describe the beloved. Will one word do? Will one thousand? Of course not, like all the greatest things we can experience as humans, love is beyond words. And that is the whole point about God, the Supreme, Pure Consciousness. It is beyond name and form, which always and only limit and contain. But this God, this Supreme, this Consciousness, is limitless and uncontainable, so one word can’t really convey it. However, thinking back to the example of love, we do have so many beautiful poems and songs which somehow manage to evoke something of the wonder and greatness of what it means to be in love, what this mysterious, formless force can do to a person, what it can bring to a human life.
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And so it is with the Supreme and the beautiful divine powers that it holds. When we sing certain words, and hear certain archetypal stories, it rouses within us a certain quality of feeling. The words, the richly evocative names of the Supreme that we sing in kirtan songs and chants, kindle our feeling (bhava) and invite us to relish (rasa) a particular quality of experience. However, as a yoga practice or technique kirtan works on many levels at once. All yoga practice techniques cultivate our capacity to be focused and centred, while still open to the wonder all around us.Yoga practices then help us develop the art of doing whatever we are doing with every part of ourselves. In asana, for example, we work from the gross to subtle to invite all parts of our system into whatever we are doing, to participate in the maintenance of balance. We use our emotional intent, our mental focus, our sensory curiosity and receptivity, with the breath, to foster a space of balance within and through the physical body. In walking meditation, we may use the feedback of our feet against the ground, our skin against our clothes and the air, our breath and the rhythm of each step flowing into the other to deepen our awareness of our body-encased conscious system as a place of real and potential dynamic equilibrium.
...to the trance-inducing beat from a new breed of DJs (above from BaliSpirit Festival 2014).
In seated meditation, with the body held stable (asana), the breath subtle and refining (pranayama), the senses consciously connected to their animating source (pratyahara), we then concentrate (dharana) and channel the powers of the subtler realms of our awareness to flow towards the object of meditation (dhyana). In each of these examples of yoga techniques, we are using a support: balancing the bodyheld system in whatever orientation we find ourselves, observing the locomotive movement of our body, focusing on the object of our concentrated meditative awareness; to facilitate integrated or ‘yogic’ experience. As we do this, we expose all the parts of our system to the joy and fullness of cohesion. With regular practice, this space of centred, integrated awareness becomes more familiar, and so we notice more readily when we come away from it. The practice of kirtan is a beautifully efficient way to invite this yogic experience. When we sing, it’s a physical act, so the body is engaged. As soon as we sing, we work with the breath. In fact, singing can be a very pleasing, accessible and joyful means to practice pranayama – the extension and refinement of the life force. The mind and intellect are also involved: paying attention to the sounds, the words, the melody. When we sing wholeheartedly, our emotions are also engaged. Very readily then, the practice of call and response chanting, frequently
referred to as kirtan, invites the glorious, integrated experience of yoga. When we do give ourselves wholeheartedly to the practice of kirtan, we come to understand what it means and why it is referred to by this name. Kirti means glory. When we sing, with all parts of ourselves, it can bring forth a feeling of glory. However, really, all yoga practices are forms of kirtanam – telling the glory of our latent potential to the more superficial levels of our awareness, training us to make even the simplest of our day-to-day actions glorious expressions of integrity and efficiency, teaching us to live the path of authentic action, a path what will almost certainly be trying, and searching, but which is the way to recognise our unique selves.
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ESSENCE OF YOGA Become the yoga
core of all we know, matter or energy, is rhythm and space; the whole universe is dancing, wonderfully described by the tantric term “Spanda”—shimmering delight. We become flexible in our bodies and calm in our minds so we can contact the amazing reality of living in the world. It is so easy to forget the astonishing mystery of being here and music, especially rhythm, helps to bring us back to that, and then to express it fully. Our reactions to music may be a memory of the sound of cosmos from which we all came, or the sounds of our mother’s heartbeat before we were born, or the primeval sound of rhythm which was probably the first human communication and expression. When we ally this with movement, breath, focus, concentration and poetry, we can come right into the beauty of the present moment; no future, no past, just the sounds and rhythms of where we are and the astonishing fact of just being alive. The whole function of yoga music, for me, is as Yeats said, for the “dancer to become the dance”. Jack’s latest album ‘Samahita Live, featuring Jack Harrison, Daphne Tse and Friends’, was recorded at Samahita Retreat, Koh Samui. Available from Itunes& CD Baby.
BY JACK HARRISON For me, music is at the essence of yoga; in fact, it is at the essence of everything. At the
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IN BRIEF
MUDRAS Strengthen the Heart’s Resolve BY KRISHAA KINKARIDAS With Spring fast approaching, the new year brings new sankalpa (resolution). Here are three mudras to help strengthen the heart’s resolve to move forward with regular practice, inspiration and motivation and the attitude of surrender to the Divine as recommended in Sri Patanjali’s Yoga Sutra, chapter 2,sutra 1. Sri BKS Iyengarji translated this sutra in his “Light on the Yoga Sutras of Patanjali” as “burning zeal in practice, self study and study of scriptures, and surrender to God are the acts of yoga.” Whenever I conduct Mudra Workshops I call the worksheet Anukulasya Sankalpa, Pratikulasya Varjanam (Sri Vallabhacharyajis Pancasloki Treatise verse 4): “Always adopt that which is favourable to your purpose [service] and stringently renounce that which opposed to it.” These simple techniques make the whole process enjoyable. The Spring cleaning is rendered a pleasant activity. The peace arising from the state of ekagracitta (onepointed consciousness) is extremely refreshing as positive energy activates constant elevation.
the ring fingers. The air (index) and the water (little) fingers are kept straight out. The air for movement and the water for flow carry the earth element waste through the space thus empowered to carry it along. The releasing is completed.
PADMA MUDRA (THE LOTUS FLOWER) Put both palms together in prayer position. Keep the tips of the little fingers and the thumbs touching each other as well as the heels of the hands. Then stretch the three other fingers up and out making a shape like a blooming lotus flower. Hold this mudra at the heart but not touching the body. As usual come to a smooth and long rhythmic breath pattern. Hold for as long as possible. This mudras represents the Lotus flower which signifies purity and hence freedom, openness to the Divine Force. The Lotus may be born in mud but is never sullied by mud nor water. We live in a somewhat messy world, but should never be disturbed by it.
APANA MUDRA The Apana vayu moves downwards, carrying out waste products from the body. The thumb tip touches the tips of the middle and
DHARAMSALA The Seeker’s Delight BY TIA SINHA Dharamsala is located on a spur of the majestic Dhauladhar range of the Outer Himalayas, in Himachal Pradesh, India. Today, Dharamsala and neighbouring areas are a seeker’s paradise, living up to the meaning of the word ‘Dharamsala’, the abode of Dharma. Devi temples that Hindu pilgrims flock to dot the neighbouring, and picturesque, Kangra Valley. These Devi temples include Chamunda Devi, Chintapurni and Jwalamukhi, while a beautiful medieval Siva temple is the pride of Baijnath.
VAYANA MUDRA With the palms of the hands upturned touch the thumb tip to the tips of the index and middle fingers. The little and ring fingers are kept straight. The catalyst fire stimulates the air and the ether elements allowing them to create the space and the movement for the correct circulation [of blood and of prana]. The Vayana vayu is responsible for bringing optimum circulation to the extremities so the body is nourished throughout. Complete cleansing into every corner!
MYTHOLOGY
How merciful are the mudras that bring to practicality the concepts of yogic principle in such an accessible way.
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Dharamsala has been the seat of the Tibetan government in exile since 1959. One of its towns, Mcleodganj, where His Holiness the Dalai Lama stays, is so unmistakably Tibetan that it is also known as Little Lhasa. At the Library of Tibetan Works and Archives, one can study Tibetan Buddhist philosophy and practices in English and Tibetan under the guidance of qualified Lamas. The Tibetan language and script are also taught here. His Holiness the Dalai Lama teaches periodically at the Namgyal Temple, next to his residence. These teachings are open to all. The teaching schedule can be found on www.dalailama.com. Above Mcleodganj, in a forest near the hamlet of Dharamkot are two Buddhist retreat centres. A Vipassana Centre (www.sikhara.dhamma.org) offers 10 day long silent meditation retreats as taught by the late SN Goenka. Three meditation techniques are taught here, Anapana Sati (concentration on sensations associated 39
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with the breath), Vipassana (developing an insight into reality by scanning the body for sensations and watching them impartially) and Metta (loving kindness). Next to the imposing gate of the Vipassana Centre winds a tree-lined dirt path to the Tushita Meditation Centre, a Mahayana Buddhist centre under the aegis of Lama Zopa Rinpoche. Tushita offers, apart from retreats and other courses, an excellent 10 day long partially silent Introduction to Buddhism course that provides an overview of the Tibetan Buddhist path to enlightenment and introduces several meditation techniques for developing wisdom and compassion. It is taught in English by qualified western monks, nuns and lay teachers. Many high Lamas teach at Tushita regularly. Downhill from Dharamsala is Siddhabari, literally, the land of Siddhas or spiritual adepts. His Holiness the Karmapa resides here at Gyuto Monastery. Not far from Gyuto, spectacularly located in the midst of golden fields at the foothills of the breathtakingly beautiful snow-clad Dhauladhar range is Thosamling Nunnery (www.thosamling.com), a quaint little Dharma centre bursting with good cheer and pink bougainvillea. Thosamling, run by Western nuns, offers courses in Buddhism and the Tibetan language to international Buddhist women, and fabulous cookies and cakes to all! Past Baijnath, just off the road to Manali, in the heart of the Tibetan settlement in Bir is Deer Park (www.deerpark.in), a nonsectarian study and retreat centre that offers workshops, retreats and spiritual teachings. Jetsunma Tenzin Palmo’s Dongyu Gatsal Ling Nunnery (www.tenzinpalmo.com) for nuns of Himalayan origin is located close by in Tashi Jong. Jetsunma teaches at Deer Park from time to time, as do many other high Lamas. A two hour drive from Deer Park via Mandi transports one to Rewalsar, a little town in the Himalayas built around a lake called Tso Pema. A larger than life, imposing statue of Padmasambhava (Guru Rinpoche) seems to guard over this gorgeous little lake town. Above the town is Padmasambhava’s cave with another larger than life-size statue. Close by are footprints on a rock. Tibetans believe these were left by Padmasambhava, the powerful eighth century saint credited with the spread of Buddhism in Tibet. Tso Pema is a powerful and popular pilgrimage spot for Tibetans. Dharamsala is truly a seeker’s delight. The entire region is dotted with monasteries and temples and blessed by the presence of realized Lamas and yogis. Come visit. A warning - some visitors to this blessed land have never left! 42
YOGIC TEXTS
ADVICE FROM THE BOOK OF LIBERATION Two-thousand-year-old instructions for meditation still valid BY BRETT SHULTS Yoga practitioners with an interest in the philosophical or spiritual roots of yoga sometimes turn for insight to classic works of Indian literature. The Yoga Sutras of Patanjali, the Bhagavad Gita, and the Upanishads, for example, are regularly cited as important yoga texts.
The Mahabharatais also an important yoga text. This enormous Sanskrit epic is structured around a war and what happens to those caught up in that war – but it is about so much more. The huge story of the Mahabharata tells of the words and deeds of heroes and villains, divine beings, and legendary seers and holy men. Indeed, the Mahabharata has been called an encyclopaedia of Indian cultural lore, and the “fifth Veda” because of its revered status. The entire BhagavadGita, as many people know, is actually part of the Mahabharata. But other parts of the epic also contain interesting and valuable perspectives on various forms of yoga, and this is what makes it an important yoga text. Some of these perspectives come through most clearly in the twelfth book of the Mahabharata, in a section known as the mokshadharmaparvan. This section is sometimes called the “Book of Liberation”, because in it a character named Bhishma, as he lay dying of wounds received in battle, speaks about how one attains liberation (moksha). Here, as in other Indian texts, NAMASKAR
liberation means final release from the inherent troubles of life as we know it. The character Bhishma is a wise a man, and his great discourse includes accounts of what other wise men, and wise women, and even gods, have said about attaining liberation. The Book of Liberation is thus a collection of quite varied teachings. Although it does not enjoy the prestige of other texts, scholars and discerning readers consider the Book of Liberation to be an important work which offers rewarding insights into a range of physical, mental, and spiritual practices as they were understood in ancient India. Many of those insights still seem fresh. The passages I have translated below are from a part of the Book of Liberation in which Bhishma speaks of what he calls dhyanayoga, the yoga or discipline of meditation (the following passages are from section 12.188 of the critical edition of the Sanskrit text). Anyone who has tried to meditate will probably be able to relate in some way to what this text has to say.
Early in his talk on meditation Bhishma says: yatha svanushthitam dhyanam tatha kurvanti yoginah Practitioners of yoga act so that [their] meditation is well performed. Bhishma then explains how to act. Sitting in meditation and focusing the mind, being still “as a piece of wood” (kashthavat), the “person who understands yoga” (yogavid) should be vigorous in withdrawing attention from sensory distractions. Bhishma reiterates: pancavargapramathini necchec caitani viryavan and a vigorous one should not seek these [things] which disturb the five senses. Bhishma goes on to speak of the mind, with the five senses as its “doors” (dvara) or openings through which the mind interacts with the world: visamcari niralambam pancadvaram calacalam Moving here and there, without a foundation, having the five [senses as] doors, unsteady – purve dhyanapathe dhirah samadadhyan
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mano ‘ntaram in the first stage of meditation the skilful person should concentrate the mind within. But this is not easy, because: tasya tatpurvasamruddham manah shashtham anantaram One’s mind as the sixth (i.e. together with the five senses), so at first constrained, afterwards sphurishyati samudbhrantam vidyud ambudhare yatha will burst out, stirred up like lightning in a cloud. jalabindur yatha lolah parnasthah sarvatash calah Like a drop of water rolling about [while] standing on a leaf, moving in every direction, evam evasya tac cittam bhavati dhyanavartmani just like that is one’s mind in the course of meditation. samahitam kshanam kim cid dhyanavartmani tishthati In the course of meditation it stays focused for some brief time But, Bhishma then says, the mind tends to move, like the wind. His advice is to maintain composure and try again: anirvedo gataklesho gatatandrir amatsarah Without disillusion, with distress gone, with lassitude gone, unexcited, samadadhyat punash ceto dhyanena dhyanayogavit one who understands the yoga of meditation should once again, through meditation, concentrate the mind. vicarash ca vitarkash ca vivekash copajayate Deliberation, discernment, and discrimination arise.
BOOK REVIEW
YOGA FOR BREAST CARE: WHAT EVERY WOMAN NEEDS TO KNOW By Bobby Clennell REVIEWED BY LISA KAZMER I first met Bobby Clennell a couple years ago when I attended her “Yoga for Menstruation” workshop in New York City. While I had heard “don’t go upside down when you are on your period” a thousand times before. It wasn’t until Bobby, a vibrant woman in her seventies commanding the room with the energy level of a twentysomething, that I started listening to this standard advice. From her I learned the way a woman alters her yoga practice throughout the many phases of her life, whether they be the cycles of menstruation, pregnancy, or menopause is way of honoring our body and its relationship with nature. When we are in right relationship with nature, energy can flow. We are less stressed and in turn less exhausted. Our intuition is developed when we leave room in our minds and our yoga practice for change. On the heels of the internationally successful The Woman’s Yoga Book and children’s yoga book Watch Me Do Yoga Bobby’s newest book, Yoga for Breast Care: What Every Woman Needs to Know (Rodmell Press), dives deeper into a women’s relationship with her body and how yoga has the power to bolster, restore, and maintain health. “Our breasts are supersensitive” she writes “Like the canaries that were once taken into coal mines to register levels of toxic gas, our breasts are early responders to stress and imbalances in the environment. The chest area—breasts, lungs, and heart included—is attuned to our relationship within the family and in the world around us.” The impact of this book goes well beyond the words on the page. Although her teaching is based at The Iyengar Yoga Institute of New York, Bobby has been traveling a lot — most recently to China, Taiwan, and Hong Kong — teaching her women’s workshops on Yoga for Menstruation, Menopause, and Breast Health. Across the globe, her workshops are well received and students are grateful to understand these topics more thoroughly. I most recently caught up with her in India January 2015
while we were both attending a 10-Day workshop with Geeta Iyengar in Pune. Ever the eager student, this was Bobby’s 22 trip to India to practice with the Iyengar family. In 2015 she will be traveling throughout the US as well as to Jordan, Israel, Slovenia, Malaysia, and Mexico—to name a few, continuing to shed light on an intelligent women’s yoga practice. Well-researched and written from the heart, the book begins with an introduction to breast development, anatomical structure, and the problems that may arise. She then goes on to give an overview of many familiar yoga asanas and their impact on breast health. She has taken medical language as well as precise yoga instructions and created a manual which is easy to follow. Beautiful illustrations which she has done herself are liberally included to make Yoga for Breast Care all the more user-friendly. The reader could easily pair the information within this book with an established yoga practice to create sequences which heal the body and nourish the soul. It’s an arsenal of information for yoga teachers interested in women’s health and breast health, and for those leading yoga for cancer classes.
BOOK REVIEW
MAKING PATANJALI PALATABLE by Manoj Kaimal REVIEWED BY SWATI PANDEY All serious students of yoga and yoga teachers will find this book invaluable. This discourse on Samadhi Pada (Chapter 1) of Patanjali’s Yoga sutras is broad and deep. It connects the philosophy to practice on and 45
off the mat which makes it very insightful for us yoga practitioners. It is based on the original commentary by Sage Vyas (the author of Mahabharata). The fact the author is a serious asana practitioner and teacher, with association from a young age with Ashtanga Vinyasa, Iyengar and Shivananda tradition makes his work especially appealing for me. It is easy to relate the sutras to what we experience through our asana journey. The work definitely has an academic flavor. However, it keeps the seeker / the yoga practitioner constantly in mind and is refreshing in its intent to not satisfy academic agenda but to really help the reader grasp the sutras in a meaningful way. It will help in better learning and understanding of the Samadhi Pada without feeling drowned in academic writing! The stories and illustration alongside keep the sutras throbbing with life. Having explored several other texts on the sutras, this discourse on Samadhi Pada has given me a precision in understanding that was not there before. The chanting CD that comes with this book is a soulful rendition of the sutras! A wonderful guide for those who want to learn chanting!
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RECIPE
WARM SALAD FOR THE COLD SEASON
Warm Kale Salad with Grilled Vegetables & Tofu BY MOOSA AL-ISSA
You will be loving your salad during the cold season in Hong Kong by making some simple changes. By incorporating more substantial vegetables, a solid protein, and serving it warm, the summer salad becomes satisfying winter comfort food. MARINADE/DRESSING 1/2 cup cold pressed olive oil 1 lemon juice and zest 1 orange juice and zest 1 cup basil leaves 1/4 cup hemp seeds 2 tablespoons brown miso paste 1 tablespoon honey 1 teaspoon minced garlic Fresh ground pepper and sea salt to taste Add all the ingredients to a blender and process on low speed, then high speed until the mixture is smooth. SALAD 200 grams kale leaves, cut into bite size pieces 5 small potatoes, halved and cut into 1/8 inch thick slices I small sweet potato, halved and cut into1/8 inch thick slices 100 grams green beans, cut into two inch lengths 1 medium zucchini, cut into 1/2 inch angled slices 1 bunch green onions, cut into 2 inch sticks 1/2 lbs extra firm tofu cut in 1/2 inch thick slices 1 medium carrot, peeled and cut into 1/8 inch thick rounds TOFU Toss the tofu in a bowl with three tablespoons of the dressing. Reserve. VEGETABLES 1 Bring a medium pot of salted water to a boil 2. Add the potato slices to the water and cook until firm but done. Remove from the water and reserve.
7. Place the carrots in the pan with a small amount of olive oil and cook each side until nicely browned
3. Repeat the process with the carrot, sweet potato slices and the green beans 4. Heat a large non-stick or cast iron frying pan or grill pan to medium high heat
8. Add the slices of tofu to the pan and cook for about two minutes per side. Remove from the pan and reserve. 9. Toss the potatoes and sweet potatoes with two tablespoons of olive oil. Place in the pan and cook for three to four minutes until nicely browned. Remove from the pan and reserve.
5. In a bowl toss the zucchini slices with a small amount of the dressing and place the pieces in the pan. Cook about one minute per side until nicely browned. Remove from pan, cool and reserve. 6. Place the green onions in the pan with a small amount of olive oil and cook for one minute until nicely browned.
10. Warm the remaining dressing in a small saucepan until hot, place the kale on four plates, drizzle the dressing over the kale and then top with the tofu, sweet potato, carrot, zucchini, green beans, potato & onion. Serve.
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DIRECTORY
Guide to yoga studios & teachers
Alice Moulimois Personalized Yoga Instruction d: Hong Kong s: Traditional Ashtanga Vinyasa, Hatha, Mellow Flow, All levels, private and small group sessions, intuitive bodywork , Ayurvedic Lifestyle Consulting l: English, French t: +852 9822 6500 e: amoulimois@gmail.com w: www.alicemoulimois.com ANAHATA VILLAS & SPA RESORT Ubud, Bali, Indonesia s: group retreats, yoga for private & corporates. Yoga studio available for rent. l: Indonesian & English t: +62 361 8987 991/ 8987 992 / +62 21 70743366 f: +62 361 8987 804 e: sm@anahataresort.com / info@anahataresort.com w: www.anahataresort.com ANAHATA YOGA 18/F Lyndhurst Tower, 1 Lyndhurst Terrace, Central, Hong Kong s: Hatha, Ashtanga, Yoga therapy, Yin and more. Groups & privates t: +852 2905 1922 e: enquiry@anahatayoga.com.hk w: www.anahatayoga.com.hk ANANDA YOGA 33 & 34/F, 69 Jervois Street Sheung Wan, Hong Kong s: Private and Group Classes : Yoga Therapy (neck, shoulder, back, hip, knee and joints), Hatha, Power, Ashtanga, Vinyasa, Detox, Yin Yang, Kundalini, Chakra Balancing, Pranayama, Meditation l: English t: (825)35639371 e: adm.anandayoga.hk@gmail.com w: www.anandayoga.hk Anna Ng Privates d: Hong Kong 52
s: Hatha yoga l: Cantonese t: (852) 9483 1167 e: gazebofl@netvigator.com AUMNIE YOGA WEAR Hong Kong - Room 1601, 99 Wellington Street, Central t: + 852 3188 0973 Shanghai - 60 Xinle Road, 3/F Xuhui District t: +86 21 5404 3135 Korea - 533-16 Sinsa-Dong Gangham-Gu, Seoul t: +82 26959 2558 Retail, Wholesale, Shop Online Free Shipping Worldwide Yoga Clothing and Accessories e: info@aumnie.com w: www.aumnie.com David Kim Yoga E-RYT 500+, Senior YogaWorks and Yin Yoga Teacher Trainer; International TTs, Workshops & Retreats d: Korea, Japan, Vietnam, Philippines, Sweden, Norway, USA s: Yin Yoga, YogaWorks, Vinyasa Flow l: English, limited Korean t: +1 310 480 5277 e: david@davidkimyoga.com w: www.davidkimyoga.com BEING IN YOGA SINGAPORE 2 Turf Club Rd # 02-01(Turf Ciy, Singapore s: yoga therapy (customized personal practice), teacher training (Yoga Alliance RYS 500 hours+), in-depth yoga studies, small group classes for children and adults, workshops, sound meditation, Vedic chanting, continuing education for yoga teachers t: +65 9830 3808 e valerie@beinginyoga.com w: wwwbeinginyoga.com B.K.S. IYENGAR YOGA ASSOCIATION OF MACAU 174, Rua de Pequim, Edif Centro Com. Kong Fat, 7A, Macau
s: Iyengar t:(853)2882 3210/6662 0386 e:yoga@macau.ctm.net w:www.iyengar-yoga-macauchina.com
l: English t: +852 6292 5440 / +62 811 387781 e:kcinasia@gmail.com w: www.yogawithkathy.com
BRAIN & BODY YOGA 1503 Keen Hung Commercial Building, 80 - 86 Queen’s Road East, Wanchai, Hong Kong (next to LUXHOME) s: boutique yoga studio for holistic healing and mind body practice t: +852 3104 1156 f: +852 3104 1157 e: info@brainyoga.com.hk w: www.brainyoga.com.hk
KUNDALINI AT SHAKTI 7/F Glenealy Tower, 1 Glenealy, Central, Hong Kong. s: Kundalini Yoga, Reiki healing, Coaching, Angel Cards. Also studio rental by day or hour t: +852 2521 5099 e: info@shaktihealingcircle.com w: www.shaktihealingcircle.com
FLEX STUDIO ISLAND SOUTH Shops 308-310 One Island South, 2 Heung Yip Road, Aberdeen, Hong Kong s: Vinyasa, Power, Detox, Hatha, Pre-Natal, Kids Yoga t: + 852 2813 2212 f: + 852 2813 2281 e: info@flexhk.com CENTRAL 3/F Man Cheung Building, 15- 17 Wyndham Street, Central, Hong Kong s: Detox, Power, Pre-Natal Yoga t: + 852 2813-2399 f: + 852 2812 6708 e: central@flexhk.com www.flexhk.com GLEE YOGA Privates, Groups, for Companies, Schools & Communities d: Hong Kong, China s: Yoga for Professional Swimmers, Professional Runners, Pre-natal, Post-natal, Hatha, Vinyasa, Hot, Babies Massage Workshops l: English, Cantonese, Mandarin t: +852 93343303 e: gleewise@gmail.com Kathy Cook Retreats, workshops, privates d: Hong Kong, Bali & Thailand s: Iyengar (Junior Intermediate 2)
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KUNDALINI @ SOL 16/F Tin On Sing Commercial Building, 41-43 Graham St. Central, Hong Kong s: Kundalini, Yin-Yang, Hatha, Men’s, Mindfulness, Yin destress yoga, meditation, holographic healing, cancer coaching, stress/insomnia relief, detox/weight management, complete mind-body-soul services. t: +852 2581 9699 e: info@sol-wellness.com w: www.sol-wellness.com Ling Yoga and Wellbeing Private Yoga Teacher Privates, Groups, Corporates, Free Yoga Community Event: Yoga in the Park with Ling www.meetup.com/ yogaintheparkhk d: Hong Kong, China s: Yoga Therapy, Sivananda, Hatha, Svastha, Mindfulness, Yin, Breathing (Pranayama), Guided Meditation, Total Relaxation (Yoga Nidra) l: English, Cantonese, Mandarin t: +852 9465 6461 e: yogawithling@gmail.com w: www.facebook.com/ yogawithling PURE YOGA Hong Kong 16/F The Centrium, 60 Wyndham Street, Central t: +852 2971 0055
25/F Soundwill Plaza, 38 Russell St, Causeway Bay t: +852 2970 2299 14/F Peninsula Office Tower, 18 Middle Road, Tsim Sha Tsui, Kowloon t: +852 8129 8800 9/F Langham Place Office Tower, 8 Argyle Street, Kowloon t: +852 3691 3691 4/F Lincoln House, TaiKoo Place, 979 King’s Rd, Quarry Bay t: +852 8129 1188 2/F Asia Standard Tower, 59 Queen’s Road, Central t: + 852 3524 7108 Singapore 391A Orchard Road, #18-00 Ngee Ann City Tower A t: +65 6733 8863 30 Raffles Place, 04-00 Chevron House t: +65 6304 2257 Taiwan 151 Chung Hsiao East Road, Sec 4, Taipei t: +886 02 8161 7888 4/f Urban One, 1 Qingcheng St, Taipei t: +886 02 8161 7868 SADHANA SANCTUARY YOGA STUDIO 103 Penang Road Visioncrest Commercial, #05-01 / 03 Singapore 238467 t: +65 6238 9320 e: namaste@sadhanasanctuary.com w: www.sadhanasanctuary.com Facebook.com/ SadhanaSanctuaryYogaStudio/ SOULMADE YOGA & TEAROOM 40, Soi Chareonjai (Ekamai 12), Klongton-Nua, Wattana Bangkok 10110, Thailand s. Kripalu, Hatha, Prenatal, Workshops, Healing Arts (AuraSoma, Bodytalk, EFT) l. English, Thai, French t. +66 2 3814645 e. soulmadeyoga@gmail.com w: www.facebook.com/soulmade SPACE YOGA s: Hatha, Ashtanga, Advanced, Flow, Yin, Yin Yang, Restorative, Hot, Yin/Meditation, Pranayama, Mat Pilates, Jivamukti, Universal, Myo-fascial Release Yoga and Yoga Nidra l: English, Mandarin w: www.withinspace.com An-Ho Studio 16 /f, 27 An-Ho Road, Section 1 Taipei, Taiwan t: +886 2 2773 8108 Tien-Mu Studio 5 Lane 43, Tian-Mu E. Road, Taipei, Taiwan t: +886 2 2877 2108
THE YOGA ROOM 3, 4, 6/F (Studios) & 15/F (Office) Xiu Ping Commercial Bldg, 104 Jervois St, Sheung Wan, Hong Kong s: Hatha, Ashtanga, Vinyasa, Candlelight Yin, Yoga Therapy, Baptist Inspired, Mindfulness Yoga, Detox Flow, Pre-natal Yoga, Pre-natal Pilates, Mat Pilates and Kids yoga t: +852 25448398 e: info@yogaroomhk.com w: www.yogaroomhk.com TRUE YOGA Singapore 9 Scotts Road, Level 4, Pacific Plaza 228210 t: +65 6733 9555 10 Collyer Quay, Level 4, Ocean Financial Centre 049315 t: +65 6536 3390 Taiwan 563 Chung Hsiao East Road, Section 4, 1st & 2nd floor Taipei t :+886 22764 8888
namaskar reaches 6,000 yoga practitioners, across 32countries, 4 times a year.
337 Nanking East Road Section 3, 9 & 10/F, Taipei t: +886 22716 1234 68 Gongyi Road, West District 12 & 13 /F, Taichung t: +886 43700 0000 s: Hatha, Power, Ashtanga, Vinyasa, Yin, Gentle, Flow, Yoga Dance, Pre-natal e: operations@trueyoga.com.sg w: www.trueyoga.com.sg / www.trueyoga.com.tw Ursula Moser The Iyengar Yoga Centre of Hong Kong d: Central s: Iyengar Certified (Junior Intermediate III) l: English t: +852 2918 1798 / 9456 2149 e: uschi.moser51@gmail.com WISE LIVING YOGA ACADEMY 198 Moo 2, Luang Nuea, Doi Saket, Chiang Mai, Thailand s: Classical Yoga, Hatha Yoga, Yoga Therapy t: +66 8254 67995 e: info@wiselivingyoga.com w: www.wiselivingyoga.com YOGA CENTRAL - IYENGAR CENTRAL 2C Welley Bldg. 97 Wellington St. Central, Hong Kong s: Iyengar Yoga classes only, suitable for privates, small groups & corporate wellness programs t: +852 2982 4308 e: yogacentralhk@gmail.com w: www.yogacentral.com.hk
DISPLAY ADVERTISING RATES & SIZES Outside back cover HK$22,900 210 mm x 297 mm Inside front cover HK$3,200 210 mm x 297 mm Inside back cover HK$2,500 210 mm x 297 mm Full page HK$2,000 210 mm x 297 mm 1/2 page (horizontal) HK$1,300 180 mm x 133.5 mm 1/2 page (vertical) HK$1,300 88 mm x 275 mm 1/4 page HK$650 88 mm X 133.5 mm 1/8 page HK$400 88 mm x 66 mm
LISTINGS Can include name, address, telephone, email, website, style and certification, language of instruction. Approx. 35 words Individual listing HK$580 for full or partial year Studio listing HK$1,200 for full or partial year
PUBLICATION DATES, BOOKING & MATERIAL DEADLINES Publication date Booking Deadline Material Deadline January December 1 December 10 April March 1 March 10 July June 1 June 10 October September 1 September 10
NOTES Advertising materials should in black & white and submitted as 300 dpi high resolution .tif files (no pdf or ai files please) Listings should be submitted as text only (35 words or less)
PAYMENT Payments should be made in Hong Kong dollars to Namaskar c/o Carol Adams, 72C Yung Shue O Village, Sai Kung, Hong Kong
INFORMATION Carol (852) 9137 9992 / carol@caroladams.hk Frances (852) 9460 1967 / fgairns@netvigator.com
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