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APRIL 2016 - £4.25

Yoga has no size

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real women on the mat

STEPS FOR A BETTER BEDTIME

YOGA &TRAVEL 42 pages of amazing yoga holidays

Fast love

the science of fasting

USA EDITION

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OM meets – Esther Ekhart Conscious parenting – how deep is your love The resilient warrior – yoga & the 9/11 survivor Power plants – harness nature’s vitality

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Anne-Marie’s new book Sun Power Yoga SHALA is available from Amazon & direct from Sun Power Yoga

OM Magazine Issue 60, April 2016 Published by:

Prime Impact, Park House, The Business Center Earls Colne Business Park Earls Colne, Colchester Essex. CO6 2NS Tel: 44 (0) 1787 224040 Fax: 44 (0) 1787 223535 e: info@primeimpact.co.uk ommagazine.com

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Welcome

Here at OM we believe in positivity, passion, and the inherent power of people to do some pretty amazing things. That’s a lot of ‘P’s…but no, I’m not talking about mis-sold PPI, or payment protection insurance, before you slam the phone down on me! I’m talking about realizing your innate potential - through yoga, of course.

Yoga has a great way of bringing out all of these fantastic qualities (and others), unleashing your inner reserves to help you create a life that you are not only capable of but one that you richly deserve.

Here at OM we want to inspire and encourage that journey in any way we can. This month, for example, we’ll be at the OM Yoga Show in Glasgow (April 2-3) so come along and say hello, and grab some free goodies while you’re there.

In this issue we’re also showcasing the best yoga retreats out there, both at home and abroad, to help you plan your summer holidays. A yoga retreat is the best way to broaden and expand your practice, as well as to restore depleted energy levels and vitality.

Whether it’s a weekend in the home counties or a week in Spain (or longer, you lucky devil!), these experiences can be life changing. If you’ve never been on one before, now is the time to do it. Check out our 42-page special travel report starting on page 50 and you’ll discover a whole world of possibilities.

I have a theory too. Supposedly, there are few things that are certain in life - only death and taxes, US founding father Benjamin Franklin famously once said - but I’d say that if you love yoga then you will love going on a yoga retreat too. It’s a no brainer.

Take the time now to look after yourself, to explore the yoga world, to book that first retreat - it’s the quickest route to unleash all of that potential and positivity inside you. Make it happen.

issue 60 by Natiya Guin (natiya.com) The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publication of any advertisement. Information about products and services featured within the editorial content does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking any exercise program.

Every effort is made to ensure that all advertising is derived from reputable sources.

OM Magazine cannot, however, accept responsibility for transactions between readers and advertisers.

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OM in 30 seconds “Emerge from a great yoga nidra and it’s as if you’ve flown around the world and back, done everything, been everywhere, felt every sensation” Animal Instincts (Page 36) “So far in my life I have discovered nothing more important and vital to happiness and peace than the cultivation of a loving relationship with oneself.”

My Story (Page 112 if you’re doing an asana or spiritual practice, remember it’s there to serve you, your body and mind, not the other way round. You are not there to serve the picture perfect pose and push yourself into it, OM Meets (Page 32

This month’s Subscription Gift. See page 26

Subscription Subscribe today to OM Magazine and receive a copy of ‘The Ego’s Code’ by Clayton John Ainger, (RRP £15.99)*

Contributors Vidya Heisel

Yoga has been Vidya’s life-long passion. She has taught extensively worldwide for the last 40 years, and is passionate about yoga philosophy, having studied for many years at ashrams in India. Vidya has created a comprehensive yoga teacher training (froglotusyogainternational.com), which she has taught at retreat centers globally, and has certified several thousand yoga teachers. In 2011, she opened her own retreat center, Suryalila, in southern Spain, where she currently resides and teaches most of her trainings.

Nico De Napoli

Nico trained as a classical pianist in Italy and in London. His first approach to yoga was in fact as an undergraduate student at a London conservatoire, where a class called ‘Yoga for Musicians’ was available. He has now been practicing regularly for over 12 years and teaching since qualifying as a Hatha yoga instructor in Kerala, India. Nico has been an active, albeit occasional, blogger since 2014.

Sarah Swindlehurst

Sarah is a yoga teacher of over 15 years and has been a professional yoga therapist for over 11 years. She’s also a Raw Food Cleanse Coach and creates cleanses for a variety of clients. At present she is training in naturopathic nutrition.

Based in the north-west of England, she works with numerous clients and students in yoga, nutrition, health and healing, nationally and internationally (theyogicprescription.com). She has been writing for OM on yoga therapy for over five years.

Regular contributors: Siri Arti; Conscious Parenting Lesley Dawn; Life And Loves Paula Hines; Teacher’s Tales Jill Lawson; Meditation Of The Month Meg Jackson; Real Life Yoga Deb Mac; What’s Your Affirmation Sarah Swindlehurst; Yoga Therapy Victoria Jackson; OM Lite Charlotte Watts; De-stress: Yoga Off The Mat Julia White; Yoga & Aromatherapy

WORDS OF WIDSOM Plus many more inside…

“Love gives us in a moment what we can hardly attain by effort after years of toil.”

Goethe

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April 2016

Contents

OM Regulars 3

Editors Letter

8

My Secret Place

10

Letters

11

Yoga & Aromatherapy: Cypress Oil

12

Yoga Changed My Life

13 Yoga Pants Are Here To Stay 14

One Million…And Counting

15

What’s Your Affirmation

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Amazing Spaces

46 The Resilient Warrior:

9/11 Survivor John Thurman

49 Cover Story

Man On The Mat: Crane (Crow) Pose

OM Special Yoga Travel Guide 2016 52

12 Reasons To Go On A Yoga Retreat

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Adventure Yogi: BeachYogi, Greece

56 Orange Tree Yoga Retreats: Portugal & Italy

58 Breath Of Life & Breathspiration:

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Fashion: Peace, Love & Sandy Feet

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Freespirit & Limnos: Portugal & Greece

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Planet Yoga

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SoYoga: Cyprus

121 OM Books: Great Yoga Reads

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Helen Clare Rejuvenating Retreat: UK

124 Yoga Is For Every Body:

63 Helen Lovegrove: Saddle Street Farm, UK

Your Photos. Your Community

130 OM Lite: Tongue-Tied In Yoga

OM Body

Sri Lanca & Mallorca

64 Orenda & Rock ’N’ Roll Yoga: Spain & Portugal

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The BodyHoliday: St Lucia

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Urban Hippie Collective: Greece Huzur Vadisi: Turkey & Croatia

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Yoga At Home: Love Your Back

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32

OM Meets…Esther Ekhart

70 Love Letters & Ibiza Retreats:

34 Animal Instincts:

What Animal Poses Can Teach Us

Cover Story

Cover Story

18 OM Loves:

Beautiful Things For Beautiful People

Cover Story

OM FM

UK & Spain

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Dru Yoga: Walking Retreats, Wales

36 Yoga Has No Size:

72 Yogahikes & Yoga In Sardinia:

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Strictly Yoga: Flow To The Beat

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Lotus Retreat: Fuerteventura, Canary Islands

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Yoga Therapy: RSI

75

HF Holidays: Yorkshire, UK

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Yoga A-Z: S Is For Savasana

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Sunflower Retreats:

Real Women On The Mat

Tuscany & Sardinia, Italy

Italy

77 Adventure & Yoga Suryalila Retreat Center: Spain 6

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Vale de Moses Yoga Retreat: Portugal

79 Kari Knight Yoga Retreats: Sweden

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OneWorld Retreats: Bali, Indonesia

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The Sanctuary: Koh Pha Ngan, Thailand

82 Desert Express & Spirit Journeys & SW Yoga: Namibia, Cyprus, UK, Greece, Thailand

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Free Spirit Travel: Kerala, India

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Tropical Paradise: USA

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Olives And Vines: France

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Sky Pilates & Yoga: Spain & Greece

88

The Watermill:

90

Yobaba Lounge: France

91

Yogalates Wellbeing Retreats: Italy

Italy

OM Mind

94

52 36

92

A Leap Of Spring: Meditation Of The Month

Cover Story

94

Real Life Yoga: Better Bedtimes

Cover Story

96

Letting Go: Release That Tension

OM Spirit 98: All You Need Is Love: Sri Swami Vishwananda

100 Paths To Peace: Yoga, Meditation & Religion

OM Living Cover Story

102 Power Plants: Harness Nature’s Vitality

Cover Story

106 Nutrition Zone: Fast Love 108 Eat Drink Yoga: Healthy Eating Goodies

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OM Family Cover Story

110 Conscious Parenting: How Deep Is Your Love

OM Actions 112 My Story: Charlotte Bell’s Yoga Journey

OM Teacher Zone 114 Life & Loves Of A Yoga Teacher 116 Patanjalis Eight Limbs Of Yoga 120 Teacher’s Tales: What’s Your Yoga Niche?

122 My Yoga Business: Thrive As a Teacher 7

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My secret place Location Mátra mountains, Hungary Yogi Dézi Ollé Photo Csaba Szentgyörgyi The photo shows yogini Dézi Ollé in the foothills of the Mátra mountains in Hungary.

Now living in London, she returned to her homeland for Christmas only to find the whole country covered in fog and mist. Heading for the mountains and the open water in search of some sun and blue sky she was amazed to find that the weather had lifted. “We didn’t expect to come across such a miracle so, of course, we had to take a picture,” she says. It’s a place of special significance for her too. “I went on hikes in these mountains nearly every weekend when I was a kid. Every time I go home I am touched by the power of nature and how much it has become a part of me.”

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Word up

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Wowsers…OM is officially the best value magazine I ever bought! Here’s why: thinking I might want to subscribe, I bought the Jan/Feb issue last Thursday for £4.25. I flicked through to page 13 and there’s a full page ad for CamYoga including a discount code, valid for January only. Just the week before I’d been accepted to their teacher training course, and with this code, I could get a 10% discount! I paid just inside the deadline and saved myself over £300. So thank you very much!

Sooze Worthington, by email

What you said about us on social media

Friday night in with candles @OMYogaMagazine and my journal – perfect @TootsieParker Such a social stereotype! @OMYogaMagazine and chia pudding for breakfast wearing #onzie leggings!!! @AmyBrambleYoga

Support Syria

Great to see an article about yoga supporting Syrian refugees (Stretch for Syria, OM March, Issue 59). I think it’s important that we, as a yoga community, stand by those in times of need, in a similar way in which many rallied to support victims of the earthquakes in Nepal a year ago.

And fascinating reading the rise of yoga in Lebanon too, a country that is doing its fair share to support all of those Syrians affected by the war across the border. Keep up the good work.

Laura J, by email om beginnings om beginnings

Stretch for Syria

T

Yoga and mindfulness classes bring hope

refugee and he war in Syria and the ensuing people to tears the humanitarian crisis have moved show the millions world over. Nightly news broadcasts shivering with displaced from their homes, children a better life in safer cold, or those risking it all to seek

places overseas. part in bringing a little comfort The yoga community is playing a -a Last year, the IMOVE Foundation to those experiencing suffering. entity - launched the Move4Syrians non-partisan, non-governmental other groups, to run mindfulness project, in collaboration with two camps in Beirut, Lebanon. and yoga sessions in two refugee capita concentration of refugees Lebanon now has the largest per than More alone.

Syria from million in the world, including about 1.5 many traumatised by what they half are children or young people,

to Syria’s refugees

five Syrian refugee children currently have been through. Only one in (sent in by IMOVE founder Nikita attends school. The pictures here and former photo-journalist) Shahbazi, a human rights defender their classes. show some of the children enjoying inside the Sabra and Shatila Most of those who joined the classes groups also included Palestinian refugee camps are Syrian, although children. refugees, and marginalised Lebanese magic: in feedback after the And the yoga is clearly working its they were feeling happier and classes, 89% of the children said only that, the children’s not And yoga. the of calmer as a result following the sessions.

English language skills also improved

Amazing stuff.

Read all about Lebanon’s

emerging yoga scene on page 104

FOR LONDON TEAM RAiSE MONEy SyRiAN REFugEE CRiSiS Syria as well. Two London Others are doing their bit for (asana-yoga.com) and yoga teachers, Sophia Al-irimi ), recently organised a Maysa Marques (maysayoga.com money for the refugees. #stretch4syria event to raise in return for donations The pair ran a six-hour yogathon to support the refugees. yoga, a scheme started #stretch4syria is part of Hero to the coordination

by Al-irimi and Marques dedicated to raise money for and production of yoga events crises, mental charities supporting the refugee healthcare and homelessness. so do the “As the number of refugees increases, clothes and shelter,” water, food, of needs basic human wanted to turn our passion says Marques. “Sophia and i could raise as much money for yoga into something that well as do themselves as possible to help others as some good.” visit: hero-yoga.com For information or to donate

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Teacher Zone

I just wanted to say thank you for including more in-depth content in the magazine for teachers in your new Teacher Zone. I think it’s great that OM remains inclusive and accessible for everyone (the whole point is to encourage new students to yoga, after all!), but it’s nice also for us teachers to have stories for us to really get our teeth into as well.

H. Jamieson, by email

02/02/2016 11:42:08 oM_59UK.indd 25 02/02/2016 11:42:07

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Send your letters to OM Letters, Prime Impact Events & Media, Park House, The Business Center, Earls Colne Business Park, Colchester CO6 2NS

Email us at: editor@ommagazine.com Tweet us your thoughts: @OMYogaMagazine Write on our wall: facebook.com/ommagazine

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Send in your letters to OM Yoga and Lifestyle for your chance to WIN! THE NEXT LETTER OF THE MONTH WILL WIN: Make Your Own Rules Cookbook by Tara Stiles, RRP £18.99 hayhouse.co.uk

om beginnings Yoga & Aromatherapy:

Cypress Oil (cupressus sempervirens) This April is going to be a very interesting month; we are going to have a micro moon on April 7 (the smallest full moon of the year), whilst the new moon on April 22 will be a super moon.

A micro moon is when the moon is furthest away from the Earth, whilst a super moon is when the moon is closest to the Earth.

What’s interesting about this April is that the super moon is a new moon, so although the moon will be close to the Earth, as a new moon it will be dark and not visible to the eye, and yet the lunar energy will be strong.

The perfect essential oil for this auspicious new moon is cypress oil (cupressus sempervirens). Cypress is a classic new moon essential oil; it’s cleansing, grounding and helps build strength and confidence, as well as calms the mind and emotions, reduces anxiety and uplifts the spirits.

The new moon is about beginnings and change so it’s also a good time to reflect on your true purpose and what new steps you could take to achieve your aim. Set your intention for the new moon and then place a couple of drops in a diffuser and sit quietly in meditation.

Do this a few days before the new moon and a few days after for continuity. If you ever find yourself having a mid-afternoon slump; use cypress oil to energize body, mind and spirit.

Cypress can be a mild irritant and is best avoided during pregnancy.

By Julia White (beautifulmindbeautifulbody.co.uk)

Addressing wellbeing in schools through yoga.

The Instill conference aims to explore the connections between wellbeing, yoga and education.

CPD EVENT

8-9th July 2016 9.00-5.00pm SOAS, Brunei Gallery Lecture Theatre, Russel Sq, London WC1H 0XG Book online: www.teenyogafoundation.com/events

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GET READY FOR MANCHESTER

YOGA CHANGED MY LIFE

NAME: Steve Johansen AGE: 55

Steve Johansen discovered yoga amid a bout of depression and is now a qualified teacher

OCCUPATION: Yoga teacher YOGA YEARS: 8+ years

Why did you start yoga

I found yoga by chance. I was suffering from a bad bout of depression, and all the things I had used to combat and help control my symptoms weren’t working as they had in the past. Someone asked me if I’d ever thought about doing yoga. To be honest, I hadn’t thought about doing it, but there I was, feeling desperate, so I thought: what harm could it do? It took several weeks before I began to see any improvement in my state of mind. By no means was it an instant fix, but then again, I hadn’t instantly become depressed.

How has yoga changed your life

20, 21, 22 May 2016 EventCity, Manchester TICKETS NOW AVAIALBLE OPEN: • Friday 11am-6pm • Saturday 10am-6pm • Sunday 10am-5pm 1 day Entrance Ticket on the door: • Adult £9 • Concession £7.50 (under 16 Free) Save Money – book online in advance at

www.omyogashow.com

Since I started yoga, my life has turned around. I’m no longer searching for a purpose in life. I’ve found a balance that I haven’t felt before in feeling relaxed, confident, and independent. I have become far more aware of my body and how I use it but, more importantly, I have become more aware of myself as a person.

Favorite yoga haunts

There are a couple of places where I like to practice, and one is one of the studios where I teach, Hummingbird Pilates and Yoga (hummingbirdpilates.co.uk). It’s such a beautiful space. The yoga studio is situated upstairs in the roof space of a converted timberframed barn, with its lights down low, and the white sloping ceiling and wooden beams; it’s just so peaceful. Whenever I can, I love to practice outdoors. During the summer I can often be found in Chelmsford’s Central Park, where the River Can cuts through between Bell Common and Sky Blue Pasture. What could be lovelier than practicing on a warm morning as the ducks and swans swim by? Even the name, Sky Blue Pasture is lovely.

Best yoga moment

Teaching my first class was nerve-racking but exciting, knowing I was sharing something I love with others and seeing my students getting the same from yoga as I do. It was without a doubt the best experience ever.

Anything else

Although my yoga journey, with all its twists and turns, hasn’t always been easy, I have met some amazing people along the way who have shown me love and support and, when needed, the encouragement I needed to carry on.

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Yoga pants are here to stay No, it’s not just a fad, yoga pants are here to stay It’s a trend that’s here to stay - yoga pants, that is.

While other things may come and go (the onesie, leotards, ankle warmers) the rise of modern ‘athleisure’ apparel – lifestyle and workout gear popularized by the yoga community - will only continue to grow, it seems.

Writing in The Wall Street Journal recently, fashion expert Teri Agins said that, over the years, yoga has helped popularize many fashion staples such as stretchy, skintight pants, tank tops and hoodies, which are now worn by pretty much everyone.

Sure enough, adult women of all sizes and ages now wear yoga pants as streetwear, casual office wear (for better or worse!), as well as in the gym and, of course, in the studio.

Big retailers like lululemon have helped

pioneer the trend. Throw a nice catchy slogan on your fabrics, or an ‘Om’, and you have a yoga fashion hit on your hands.

But if you’re not a fan – some schools have banned teens from wearing yoga pants as well as leggings from classes – don’t hold your breath as they’re not going away anytime soon.

Agins reckons the yoga pants phenomenon has a long way to go, especially with celebrities like Rihanna and Beyoncé now marketing their own namesake athleisure brands to a mass market.

“There is little chance that yoga pants will ever go out of style,” she said. “They are staples in the burgeoning multibillion-dollar ‘athleisure’ apparel category that doubles as streetwear in today’s all-casual, all-the-time mode of dressing.”

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One million... ...and counting Yoga mat producer celebrates the planting of one million trees

J

adeYoga (jadeyoga.com), makers of the Jade natural rubber yoga mats, has surpassed one million trees planted through its partnership with Trees for the Future (treesforthefuture.org). The US-based company plants a tree for every yoga mat it sells.

“While it has always been our goal to make the best performing yoga mat…we felt we could and should do even more,” said JadeYoga president Dean Jerrehian.

The company supports Trees for the Future which plants trees in developing regions such as sub-Saharan Africa. It currently runs treeplanting efforts in Cameroon, Kenya, Senegal, Uganda and Tanzania.

“What we like about Trees for the Future is that they work with local communities on projects that are environmentally and economically sustainable,” said Jerrehian.

Trees are planted in a wide range of environments from coastal

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areas to mountains, restoring soil that had been unproductive for decades or even hundreds of years.

“We hope that by spreading the word that businesses can do more than just make great products - they can do real social and environmental good - more businesses will follow suit. Imagine a world where every business gave back.”

Jade also donates about one thousand mats annually to organisations such as prisons, schools and shelters, and donates a share of the proceeds of its limited edition mats to breast cancer, ovarian cancer and autism causes.

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WHAT’S YOUR

AFFIRMATION? An affirmation for creativity and a life of endless possibilities. By Deb Mac

“I am worthy of the best in life and I create that now. I expect the best as I know it’s expecting me”

I love this statement as it feels so full of endless possibilities. Expect the best as it’s expecting you. It’s so true. We just need to be ready to believe it and accept it.

So are you ready to make the decision to fill your mind with positive thoughts? Can you let go of angst and Skepticism just for now? Can you close the door on self doubt and a life of limits?

Limiting beliefs keep our lives limited, whereas positive and enthusiastic thoughts fill us up and energize us. We can stay miserable, we can play safe, or we can move out of the comfort zone into a mindset where anything is possible.

Are you ready yet to open yourself up to the possibility of so much more?

Remember your vibe attracts your tribe so if you expect the worst then guess what, you won’t be surprised when it knocks on the door.

You (yes, you!) really are worthy of the good stuff.

Open the door to the endless possibilities that life has to offer right now. Open the door to the best.

Invite in the big magic.

By Deb Mac (contentedlittlesoles.com)

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Amazing spaces Stylish and inspiring studio design ideas and interiors Carlisle Yoga, Carlisle carlisleyoga.co.uk Carlisle Yoga is a specialist yoga studio based in the heart of the historic city of Carlisle in Cumbria in England’s far north. With a fresh, vibrant look and feel, it’s a beautiful space just to hang out in or to get your yoga fix. With a full schedule of classes every day of the week, there’s always something going on whatever your yoga style. Take your pick from a mix of everything from Hatha, Vinyasa Flow, Ashtanga and hot yoga, though to blissful Yin and Restorative yoga. There are expert workshops as well (aerial yoga, yoga for runners, and other specialist areas), and, if you’re really good, there are teacher training options too.

Make the time for a visit...your mind and body will love you for it.

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Beautiful things for beautiful people

Terre Verdi - £29 100ml

Yoga and sports body oil, great to aid joint and muscle recovery from physical training, or as a massage oil or moisturising oil. 99% organic and 100% natural. terreverdi.com

Westlab Aromatherapy Himalayan Bath Soak bags - £5.99

Westlab’s Aromatherapy Himalayan Bath Soak combines the detoxifying power of Himalayan Salt with lemongrass, a healing antidote and a rich source of vitamins B, A and C, potassium, zinc, calcium and iron. Pour up to 500g of salts in a warm bath and relax for 20 minutes whilst the salts dissolve and work their magic, rejuvenating mind, body and soul. westlab.co.uk

ChattyFeet Socks - £30

Have fun at the studio when you take your shoes off with these zany ‘artist’ socks. The box features Andy Sock-Hole, Feetasso, Vincent Van Toe and Frida Callus. They may not be ideal for awkward balancing poses but you’ll certainly get a good laugh.

Other designs include royalty, Kate Middle-Toe, and TV science guru Prof. Brian Sox. Made in Spain from 100% cotton. chattyfeet.com

A Gift Of Hope: Daily Words From The Silence - £11.99 Daily inspiration for yogis to escape the noise of modern life and to reconnect with the space of stillness and silence.

Compiled by yoga and meditation teacher Heather Marlow. amazon.co.uk

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I Am Here Now - £9.99

A creative mindfulness guide and journal, this book will inspire you to explore your world with greater curiosity. Includes exercises, meditations and space for your own notes. iamherenow.com

Carnation Pediroller £9.99

Calling all runners…with the London marathon almost upon us, love your poor feet back with the Carnation Pediroller. If you are suffering from Plantar Fasciitis, or runner’s heel, after all those long miles, stretching, resting and using the pediroller can help to relieve soreness and massage those tired feet. firstaidfast.co.uk

Charlotte Storrs Stoneware - £20

It’s spring…time to get out in the garden. We love these herb/ plant pots from Charlotte Storrs Stoneware. Wheel thrown, stoneware, simple surface decoration, white glaze. Three sizes. charlottestorrs-stoneware.co.uk

Yoga Teacher Training 200hrs Level 1 with Sonja Appel founder of Sushumna Yoga, Goa , India 3 week intensive training course in partnership with Carlisle Yoga 26th August to 16th September 2016 in the historic city of Carlisle, Cumbria.

Cost: £2,250 For more information contact: info@carlisleyoga.co.uk 07925 236241 www.carlisleyoga.co.uk “A path on the way to rediscovering that we come from enlightenment”

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PEACE, LOVE & SANDY FEET Introducing Chocolate Buddha, a new British yoga clothing company (yes, the clothes are actually made in Britain!) from the shores of Leigh on Sea

Jo is wearing a String Neck Vest in Rock Candy Stripe, available in 2 lengths, £28, and a Cropped Jodhpur in Rock Candy Stripe, £75 chocolatebuddha.co.uk

Elton is wearing Guys’ Shorts with Rock Candy Stripe detailing, £75 chocolatebuddha.co.uk

Photographer: Paul Tait (paultaitphoto.com)

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om beginnings Romana, Carrie and Emma are wearing a Circle Neck, Racer Back and Drawstring Vests available in Rock Candy Stripe, Rainbow Drop Paisley and Chocolate Smartys Vests from, £28 chocolatebuddha.co.uk

Romana is wearing a Fancy Pants in Rainbow Drop Paisley, £115 chocolatebuddha.co.uk

Raphaelle is wearing a Racer Back Vest in Rainbow Drop Paisley, £45 chocolatebuddha.co.uk

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om beginnings Jo is wearing a String Neck Vest in Rock Candy Stripe, available in 2 lengths, £28, and a Cropped Jodhpur in Rock Candy Stripe, £75 chocolatebuddha.co.uk

Elton is wearing Guys’ Shorts with Rock Candy Stripe detailing, £75 chocolatebuddha.co.uk

Moya is wearing a layered and great-for-inversions, Gypsy Slouch with Rainbow Drop Paisley detailing, £65 chocolatebuddha.co.uk

Jo is wearing a slimming Cropped Jodhpur with Rock Candy Stripe detailing, £75 chocolatebuddha.co.uk

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Planet yoga Stories from around the weird and wonderful world of yoga

UK UK

USA

Spain

Yoga Hosers

Yoga Hosers, a film starring Hollywood heartthrob Johnny Depp and his daughter Lily-Rose Depp, has not been well received by the critics. It made its premiere at the Sundance Film Festival earlier this year. In the movie, two teenage yoga enthusiasts team up with a legendary man-hunter to battle with an ancient evil presence that is threatening their major party plans. Sadly, just because something seems like a good idea on paper, doesn’t necessarily transpire that it it is one, with critics citing painfully teenage dialogue, bad accents, lazy plotting and pointless musical interludes. One critic said: “Though the film runs a scant 87 minutes, audiences are unlikely to be begging for more.”

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Yoga for Alzheimer’s

Yoga enthusiasts have been invited to join a new national event launched by Alzheimer’s Research UK to raise money for dementia research, an illness that affects 850,000 people nationwide. The initiative will take place at 16 venues across the UK from June 12 (Sunday) to International Yoga Day on June 21 (Tuesday). Yoga for Alzheimer’s organizer Ingrid Stone said: “We need everyone to get on board for this year’s event and sign up to raise money for vital research into dementia.” Visit: alzheimersresearchuk.org/fundraising/yoga-for-alzheimers

om beginnings Domestic goddess

Celebrity chef Nigella Lawson has put her new slimline looks down to Iyengar Yoga. The popular cook, the daughter of ex-Chancellor Nigel Lawson, said in a recent interview that she’d rather practice yoga than attempt a conventional ‘diet’ to shed any extra pounds.

“No one should be put on this earth to go on a diet! No one should eat themselves ill either,” she was quoted as saying in Good Housekeeping magazine. She’s also developed a more philosophical approach to life as well, leaving the important stuff to fate. “The future never really exists – it’s just a series of nows.”

By royal appointment

Spain’s Queen Letizia is a keen advocate of yoga. The chic royal, who was a TV anchor and journalist before marrying her husband, King Felipe, told reporters recently she has been practicing for a decade. She was speaking at a tourism fair in Madrid where she was captivated by the India pavilion which included a yoga demonstration. The royal, 43, practices every day and has tried many different styles through the years, although she currently does Iyengar Yoga. Queen Letizia is also a big fan of organic food with a keen interest in healthy living and nutrition generally.

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Born survivor

Sheer grit, a miracle, and a bit of yoga helped soldier Naik Hanumanthappa survive after being buried under 35 feet of ice for five days at the northern Siachen glacier, at an altitude of 20,500 feet. More than 200 soldiers worked round the clock for five days looking for survivors after the ice came crashing down on his remote army outpost. With 13 years of military service behind him, the miracle man is described as a deeply religious soldier as well as being a yoga practitioner. Lt Gen (retd) Ved Chaturvedi, former director general of India’s Armed Forces Medical Service, said it “defies logic”, but said yoga might have played a part.

“Yoga plays a very important role in controlling your breathing especially in high altitude areas and is also important in the mental and spiritual toughening of a soldier.”

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Subscription Subscribe today to OM Magazine (1 year; 10 issues) for £27.50 and receive a copy of ‘The Ego’s Code’ by Clayton John Ainger, (RRP £15.99)* There are patterns to your negativity. It has meaning! That is why the same things keep happening over and over again!

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om body

Love your back This sequence prepares us for one-legged king pigeon pose by opening the front of the body, hips and shoulders.

YOGA @ HOME

It’s a deep back-bend but safe modifications are provided throughout, making the sequence accessible to all practitioners. As always, work at the level that is appropriate for your body each day. Start off with 2–3 rounds of Surya Namaskara A & B (Sun Salutation A & B) connecting with your mind, body and breath.

1

Wild Thing

Inhale your right leg up high stacking your right hip on top of your left hip. Bend your right knee, letting your foot fall back. As you exhale lower your right foot down to the mat into wild thing. Work towards straightening your left leg and finding a 90 degree bend into your right knee with the soles of both feet flat on the mat. Reach through your right fingertips and press the mat away with your left hand as you lift your hips and your heart center. After 5 breaths, flip back into a 3 legged dog and exhale to draw your knee in to touch your nose.

3

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2

Rock Star

From your knee-to-nose position, extend your right leg to the left, taking your foot forward so that your toes are in line with the heels of your hands. Press the sole of your right foot into the mat and lift your left arm up, taking your gaze up and lifting through your heart center. After 5 breaths step back into downward facing dog and repeat poses 1 & 2 on the other side.

Crescent Lunge

From downward facing dog, step your right foot forward between your hands and reach your arms up into crescent lunge. Lift from your heart center as you take your gaze up reaching through your fingertips. Take care to keep your shoulders softly drawn down and stay strong in your legs, maintaining a steady foundation. To enhance, explore your back bend further. To modify, lower your back knee down to the mat, and possibly interlace your fingers to the top of your right knee to provide additional stability. Stay here for 5 breaths.

om body 4

Vasisthasana With Bind Variation

5

Prasarita Padottanasana With Gomukhasana Arms

Place your right hand at the base of your spine and lower your left hand down to the mat. Step your right foot back into Vasisthasana.

Stack your feet and engage your inner thighs. Draw your belly in, and feel yourself grow taller from the soles of your feet through to the crown of your head.

To modify, step your right foot half way back when exiting crescent lunge, so that the sole of your right foot is flat on the mat. Press through the sole of your right foot to lift your hips and draw your belly in.

Take your gaze up towards your left hand.

To take the bind, float your right leg up and draw your right thigh back as you bend your right knee. Take your right hand and catch hold of the outside of your right foot. Press through your left foot as you arch back into a back-bend.

After 5 breaths, lower your right hand down to the mat and take a vinyasa before repeating poses 3 & 4 on the other side.

From downward facing dog step your left foot forward between your hands and pivot on your heels to face the long side of your mat. Your feet should be parallel and about 3–4 feet apart. Bring your hands to your waist and as you inhale rise to standing.

As you inhale reach your right arm out to the side, parallel to your mat. Internally rotate your shoulder so that your thumb points down.

Sweep your right arm down and behind your back, bending your elbow so that your fingers point up your spine, with the back of your hand between your shoulder blades.

As you inhale reach your left arm out to the side, parallel to your mat. Externally rotate your shoulder so that your thumb points up.

Reach your left arm up bending your elbow so that your fingers point down your spine, with the back of your hand between your shoulder blades. If possible take a bind with your hands. If not possible use a strap.

Take a full breath in, and as you exhale fold forward for 5 breaths.

Repeat on the other side.

6

Ardha Malasana

From Prasarita padottanasana, turn your right foot to a 45 degree angle, extend your left leg as you lower your hips down. Ensure that your left knee cap and left toes are pointing upwards. If you need to, lift your right heel.

To deepen, reach your right arm across your right shin and behind your back. Take your left arm back to bind. Look over your left shoulder and breathe into your left ribs.

Release your hands, and walk your hands to the front of the mat to repeat on the left side.

YOGA @ HOME

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om body 7

8

Lizard – With Twist Option

From downward facing dog step your right foot to the outside of your right hand, and turn your toes towards 1 o’clock. Lower your left knee down to the mat. You may stay here melting your left thigh down to the mat, opening the left hip flexors and right hip. If you need more, lower down onto your forearms.

To take the twist, place your right hand onto your right knee, with your left hand beneath your left shoulder, and twist to your right looking over your right shoulder. To deepen further, catch hold of the outside of your left foot drawing your heel in towards your sitting bones and lower onto your left forearm down to the mat, with fingers pointing towards your right foot.

9

Pigeon

From lizard pose, walk your right foot over to the left hand side of your mat and place your right knee just behind your right wrist, as you externally rotate your hip. Work towards placing your right foot just behind your left wrist so that your shin is parallel to the front edge of the mat. Depending on your hips, you may need to place your right foot much further back towards your groin. Flex your right foot. Lower your left knee down towards the mat and walk your left leg back as you lower your hips down. Work towards squaring your hips and shoulders towards the front edge of the mat. If your right buttock is off the mat at this stage, you may place a block or folded blanket underneath it to offer additional support. You may stay here upright for 5 breaths, or gently lower down as you exhale onto your forearms or chest with your arms extended for 5 breaths.

If you are quite comfortable here, you may take a gentle twist towards your right hand side, either placing your left hand onto your right knee, and right hand to the base of your spine as you twist to look over your right shoulder for 5 breaths, or placing your left shoulder onto your mat as your draw the hands together in prayer and twist.

One-Legged King Pigeon Pose

YOGA @ HOME

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Courtesy of StudioLiveTV Photo: Claire Berghorst, Just Love Yoga For full-length classes with Claire Berghorst, catch her online at: studiolivetv.com/justloveyoga

Rise back up onto your hands and once again ensure that hips and shoulders are square to the front edge of your mat.

Bend your left knee, and draw your left foot in towards you using your left hand – you can also slide your toes in towards your left elbow crease. Use your right hand to keep your left foot in place, as you release your left hand. Keep your left palm facing upwards and your elbow bent as you wrap your hand under your foot, catching hold of the edge of the big toe.

Start to rotate your shoulder out as you point your elbow upwards.

Drop your shoulder blade down. Reach your right arm back and up to also catch hold of your foot.

Lift through your heart center as you gaze up.

To modify, you can place a block beneath your right sitting bone for support and loop a strap around your left foot. Take the strap over your left shoulder and reach your arms up, so that both elbows are pointing upwards. Bend your left knee and walk your hands down the strap as far as you are comfortably able to do so. Gently lift your heart center as you take your gaze upwards.

After 5 breaths in the pose, repeat poses 7, 8 & 9 on the other side.

om body

THE ART OF UPLIFTING YOUR LIFE

YOGA

TEACHER TRAINING IN PORTUGAL JULY 2016 200H

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OM meets...

Esther Ekhart OM chats to leading Dutch yoga instructor, Esther Ekhart, the founder of popular online yoga site EkhartYoga.com

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om body How did you first get into yoga It began with seeing my mother practice yoga and noticing and experiencing the difference in how she felt and acted before and after her practice...

What inspired you in those early days I always felt that we create more suffering than is necessary in our own minds and therefore our lives. I remember thinking about that a lot from a very young age, starting around the age of 10. I spent hours sitting with my eyes closed trying to feel who I was beyond thoughts. I never found answers then, but during those inquiries I had experiences that taught me a lot. And I quickly figured out that whilst it’s not possible to change what happens to us, we can influence how we react to what happens. Soon, I found yoga provided me with tools to stay connected to the actual reality (truth) rather than getting caught up in the suffering that the mind creates.

Any favorite teachers, studios or locations Clive Sheridan remains my favorite yoga teacher – his energy, voice and teachings about non-duality just suits my personality – along with all the wonderful teachers on EkhartYoga, of course! And India will always be special to me. There’s a strong energy about the country and its people; you’ll never meet yourself as directly as you will in India.

accessible and enjoyable to as many people as we possibly can.

What do you do other than yoga My yoga practice seeps into every area of my life - through connection to my breath, mindful eating, awareness of whether my life is becoming out of balance... so in a sense yoga is my lifestyle. Yoga is about being aware of whatever I do, including a yoga posture if I wish to do so. Besides that I love eating out, cooking, relaxing with my cats and husband (and possibly another dog soon!), and my big passion is travelling.

Any personal motto or mantra At the moment I’m wearing a wristband with a little charm inscribed ‘breathe and smile,’ just to remind me to take a step back when things get intense.

Any good life hacks for us The life hack that resonates with me at the moment is replacing one word or phrase for another. I’m working with replacing ‘but’ with ‘and’ (for example, ‘I want to go to my friend’s for dinner tonight but I’m too busy’ then becomes ‘I want to go to my friend’s for dinner tonight and I’m too busy’). The second

phrase is more powerful, it gives room to look for a solution; how to deal with both. You realize you are too busy and suddenly it’s not an excuse anymore, but rather something to look at and maybe prioritise differently. The other phrase is replacing ‘have to’ with ‘want to’ (for instance, ‘I have to go through all my emails after my holiday’ then becomes ‘I want to go through all my emails after my holiday’). In the second phrase you take ownership, make it yours and again this makes you feel powerful instead of powerless.

And what about some yoga tips A quick yoga tip: if you’re doing an asana or spiritual practice, remember it’s there to serve you, your body and mind, not the other way round. You are not there to serve the picture perfect pose and push yourself into it, or the meditation routine you have set out for yourself to do. Keep in mind we are all differently shaped, with different abilities, different mindsets. Make it personal, make sure it feels good, that it’s functional and works well for you personally - for your body and your mind.

Find out more at: ekhartyoga.com

What does yoga give you personally On a physical level I use yoga to balance my life and also to maintain my strength and fitness. These days my personal yoga practice is becoming much quieter and also more about the practice of yoga off the mat. More and more, I use my personal practice as time to unwind, to become still - usually through holding poses longer (Yin style) and through meditation.

Describe your own personal teaching style I teach Yang and Yin yoga. The stronger Vinyasa style (Yang) classes help people get in touch with their strength and power, and the slower, quieter, meditative (Yin) classes enable them to connect with their inner stillness.

Especially these days, we all need to slow down, calm our mind and give space to our body to rest.

What are your plans going forward We are continuing to grow and expand EkhartYoga, offering more classes, new teachers, different yoga styles…continuing to inform and hopefully inspire and make yoga as

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om body

A Natural Resolution Love

Learn

Organic Skincare

Dolphin Monkey

Tiger Tortoise height of the hips. When I see how long and slow she makes downward dog, it suddenly makes sense that it’s a relaxation pose. Sometimes us humans practice upward facing dog (urdhva mukha svanasana) as if there is a single hinge in the lower back and nowhere else; there is a hinge, of course, but it’s one of 25 sets of such hinges (or intervertebral joints) along the whole spine – so aim for length of curve, ensuring that the chest is pulled back and that the latissimi dorsi are engaged.

This stops stress being put on the lower spine and allows the chest to open, aiding the flow of breath. Also ensure that the hands are directly beneath the shoulders; in fast flow practices, this is often lost, leading to problems with wrist joints and difficulty in stretching out the thoracic and cervical spine. Just like a real dog, take time to adjust yourself.

We shape-shift in meditation too, particularly in the practice of yoga nidra during the image sequence. Emerge from a great yoga nidra and it’s as if you’ve flown around the world and back, done everything, been everywhere, felt every sensation. In the words of Gary Snyder, Buddhist, poet and Pulitzer Prize winner: “Meditation is not just a rest or retreat from the turmoil of the stream or the impurity of the world. It is a way of being the stream, so that one can be at home in both the white water and the eddies. Meditation may take one out of the world, but it also puts one totally into it.”

So, to be totally into the world and to bring out the best (or beast) in you, practice shape-shifting: stretch like a cat; ruminate like a cow; leap like a monkey; play like crow; fly as an eagle; roar as a lion – and see what it feels like to step into another animal’s paws or form a tail and, with it, a different – but equally true – way of experiencing the world. This is the path to Samadhi, to the transcendence of self and the experience of complete interconnectedness with the world.

In the words of Kurt Cobain: peace, love, empathy.

Zoë Plöger is a yoga teacher and writer, working in St Moritz, Switzerland (pizyoga.com)

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om body

#YOGA HAS NO SIZE OM spoke to five amazing women who have discovered the benefits of yoga in their lives in spite of their early trepidation and any past concerns over what a ‘yoga body’ should look like AFFIONG UFFORT My practice has helped me through some tough times

“Before, I was put off trying yoga because I felt I was overweight with very limited flexibility. Since starting, however, I have discovered inner peace, a strong focus and clear thinking, whilst niggling aches and my asthma have disappeared. My practice has helped me through some tough times. Even when I don’t get the chance to practice at a studio, I still practice at home. I’m enjoying life more.”

LAUREN FRENCH Your mind is the only barrier to achieving anything

“I was initially hesitant about trying yoga because of the terms associated with it.

‘Flexibility’, ‘supple’ and ‘lean’ weren’t words I associated with being fat, so I didn’t even want to dip my toes in the water because I was sure I wouldn’t be any good at it. Since starting yoga, however, I’ve realized that flexibility and suppleness are also part of the mind as well as the body. I’ve found my mind being stretched as well as my muscles and I find the whole experience wholesome and invigorating. Your mind is the only barrier to achieving anything - it’s never your body.”

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CLARE SPENCER I feel so much better in myself physically and mentally

“Since beginning a regular yoga practice my weight has fluctuated. However the biggest benefit has been inner strength to deal with challenging situations, along with taking care of my health, dealing with my authenticity and giving me a community to loosely belong to. When I was younger I didn’t like myself. I thought other people would reject me and I generally felt inferior to other people, but I bit the bullet and learnt to like myself more. When I practice regularly now I feel so much better in myself physically and mentally so it really is worth making the time and effort to go along. Although it can be expensive the cost is no barrier since I managed to attend classes regularly while unemployed as there are plenty of studios who run ‘work for yoga’ schemes.”

om body SADIA HAMIDU Progress is a lot more important than perfection

“What turned me off yoga originally was the idea that you had to be super bendy to practice it. My first yoga practice was from a book that I borrowed from the library. I gradually moved on to a Hatha class at my local sports center but it was not until I found hot yoga that I felt comfortable in a class that enabled me to work with my injuries. The fact that teachers also spoke about their own dodgy knees or tight hips in class helped me feel that I was not the only who could not get in difficult poses. I also found a welcoming community that encouraged me every step of the way. It’s been 17 years since I first picked up that yoga book but it’s only in the last two years that I have truly enjoyed my practice. It’s all because I learnt that modifying a pose can make a world of difference and that progress is a lot more important than perfection. I learnt to listen to my body which has led me to sleeping and eating better.

Yoga has taught me to embrace my body and to focus on the things that I can do both on and off my mat.”

CURVESOME YOGA

Yoga teacher Donna Noble’s Curvesome Yoga movement - which embraces people of all body shapes and sizes - has generated quite a following on social media in recent months and years. Her goal is to show that every body is a yoga body, and she’s keen to spread the message to anyone willing to listen.

She says: “After a few weeks of practicing yoga, you’ll notice a difference in your posture, your energy levels and a have a calmer approach to dealing with life’s everyday anxieties. Every body is a yoga body.”

Find out more at: theNobleArtofYoga.co.uk

FRANCESCA THOMAS I never thought yoga would cater for the plus size person

“I never thought yoga would cater for the plus size person. Every picture you see in the media is of a slim person doing things that you feel you could never do. But I now feel comfortable doing the positions, and this has enabled me to try harder and to be more successful in poses. Most of all, it’s the feeling that I get after a session – a sense of pure happiness and balance – which I’ve never felt from any other form of exercise. This has changed my whole outlook on yoga itself. As long as you have a good teacher, you can do the same things as the ‘slim’ people who do yoga in the media.”

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om body

Strictly yoga Move and breathe to the beat. Blow the cobwebs away this spring with a dance yoga infusion to bring a fun, vibrant change to your normal practice.

By Kelly Brooks and Rosanna Gordon These two sequences are designed to be practiced with music. The moves are synchronized with club music to energize you ready for your weekend, each blending traditional yoga poses with a western beat.

The sequence is split into two different songs each with its own set of

unique moves. Do it as one whole practice or just pick one if you’re short on time. Start off this fun sequence with a few rounds of surya namaskara A & B (sun salutations A & B) to warm up the body; feel free to move to the music and add warm up poses to stretch first.

Part one: with Kelly Brooks

1

Utkatasana (chair pose)

Having finished your warm up, start at the top of your mat in Tadasana (mountain pose). Keeping the feet rooted to the ground gradually start to lower the hips down into Utkatasana (chair pose). Over 15 seconds and with the music, move back to Tadasana.

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2

Virabhadrasana 2 (warrior 2) to Utthita Parsvakonasana (extended side angle)

From Tadasana step the left leg back to warrior 2, bending the right leg at the front of the mat. Flowing the right arm down to the right thigh and sweeping the left arm up to the left ear for Utthita Parsvakonasana, move back into Virabhadrasana 2 and repeat this three times to the beat.

om body

3

Utthita Parsvakonasana (extended side angle pose) to Viparita Virabhadrasana (reverse warrior)

Keeping the legs grounded, right knee bent in Utthita Parsvakonasana, reach the right arm above the head to reverse warrior and left arm drops to the left hamstrings. Repeat this three times with the music.

5

Move from Virabhadrasana 2 to Utthita Parsvakonasana and Viparita

From virabhadrasana 2 move between the three poses allowing one breath for each pose. Keep the right knee bent and left leg strong and grounded. Finish this set of poses in Virabhadrasana 2.

4

Trikonasana variation

Pause in triangle pose with arms raised From Utthita Parsvakonasana straighten the right leg and stretch the arms above the head. Engage the knee caps and thighs. Lengthen the side body and breathe.

6

Parsvottanasana (intense side stretch) to Virabhdrasana 3 (warrior 3)

From Virabhadrasana 2 turn to face the front of your mat with the right foot forward and right leg straight and turn the hips to face forwards. Start to fold forwards into the full position and bend the right leg to Virabhdrasana 3, step both feet back to the top of the mat in Tadasana. Step back to warrior 1 and repeat poses two, three, four and six on the left side until the end of your song.

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om body

Strictly yoga

1

(continued)

Part two: with Rosanna Gordon

Utkata Konasana (goddess pose) arm variation

From Tadasana, step your left leg back and open your hips to the side of your mat coming into a wide leg standing position. Turn your toes out to the front corners of your mat and rotate your torso to your left, with your arms long to your side. Inhale, extend your arms up and around to the right, moving your torso in line. Exhale bend your knees and lower your hips, keeping your core engaged and one arm to either side of your leg. Repeat to both sides twice. (See pictures 1 & 2)

2

3

Utkata Konasana (goddess pose) feet and shoulder variation

Extend your arms out to shoulder height. Bend your knees and lower your hips down into goddess pose, keeping your knees in line with your ankles and your torso upright, core engaged. Inhale and lift your heels up off the floor and shrug your shoulders up to your ears. Keep your belly drawn in towards your spine and fix your gaze on one point for balance.

Exhale lower your heels and shoulders. Move quickly to the beat.

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4

5

Utkata Konasana (goddess pose) crossing arm variation

Bend your knees and lower your hips into goddess pose crossing your arms towards the floor. Inhale, straighten your legs and look up crossing your arms to the ceiling. You can always keep your face and gaze forward if better for your neck. Repeat eight times.

(See pictures 4 & 5).

Repeat poses one, two, three, four and five.

6 Windmill pose

From goddess pose, turn your feet forward so they’re parallel with each other and the sides of your mat. Extend your arms up and engage the thighs and lift your knee caps. Keeping the feet grounded, breathe in, lengthen up, breathe out as you come round in a full windmill circle, releasing your head towards the floor and then coming up the left side.

Repeat to both sides twice.

Repeat Pose three until the end of the song.

You can listen to any music you like but we’re listening to the tracks ‘Lean On’ by Major Lazer & DJ Snake and ‘House Every Weekend’ by David Zowie. These tracks are part of the Klub Yoga sequence taught

by Kelly Brooks which is taught in various locations such as Soho House (April 10) and Lululemon (May 1).

Or join Kelly and Rosanna for their Dance Yoga Infusion workshop in London on June 11. Find out more at: kellybrooksyoga.com or rosannagordon.com Rosanna Gordon’s yoga trousers: yogaleggs.com Photos: Cambridge Photographers (cambridgephotographers.co.uk)

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YOGA THERAPY

Repetitive strain injury (RSI) Practical yoga therapy The Problem Repetitive strain injury (RSI) is a term used to techniques to start you describe pain in the muscles, tendons, and nerves in a part of the body which is mostly on the road to health: used. It is a condition which can appear after physically, mentally, an overuse (repetitive) of the part in which emotionally and spiritually. the pain has occurred.

The Solution

By Sarah Swindlehurst This condition tends to present itself in the upper body, in the forearms, elbows, wrists, hands, neck and shoulders. Symptoms

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include: stiffness, soreness, pain, tingling, and/or cramp. The solution here would be to rest the area of overuse, but also to exercise and move that part in other ways from the way it is usually. Breath and energy work is also required here to remove stagnant energy/ blockages which can also contribute to the soreness/symptoms. The following yogic prescriptions are a general suggestion to get the energy flowing in the upper body mostly.

om body Yoga Shoulder Rotation, Pectoral Stretch and Upper Back Stretch (Flow)

Triangle (Trikonasana)

Sitting or standing, interlink the fingers behind the back. Inhale lift the chest and draw the hands away from the back (be careful not to strain the neck), hold for 3 breaths and then exhale release the hands and take them forwards. Roll the shoulders forwards and hold with the palms down. Breathe here for 3 breaths. Repeat up to 3-5 times.

Affirmation: I release all resistance (exhale) and welcome in all new experiences (inhale)

Yoga Triangle (Trikonasana)

Stand with your feet a reasonable distance apart. Point your right foot to the right so that the feet are 90 degrees to each other.

Inhale and bring the arms up to the sides and to shoulder height. Keep the chest lifting as you lean to the right and exhale place the right hand lightly on the right leg (eventually holding the big toe). Inhale and stretch the left arm upwards, and exhale gently turn your head to look up towards the left hand. Turn the head to the side if you feel strain on your neck. Hold here for three breaths and then inhale come up and out. Repeat on the other side.

Affirmation: I am the creator of my destiny (inhale/exhale)

Yoga Reverse Triangle

Stand with the feet leg distance apart. Turn one foot to the right and the left foot in slightly so that it is at 45 degrees to the right foot. Inhale the arms up and the exhale twist round to the right and place the left hand lightly on the right leg. The right arm stretched up and you look up to the hand (if there is any strain on the neck then just look to the side or floor). Hold for three breaths and then inhale back up and repeat on the other side. Do this twice on each side.

Affirmation: I flow freely through the twists and turns of life (inhale/exhale)

Yoga Gentle head rolls

Sit with your spine straight and your hands resting on your thighs. Inhale deeply and turn your head to the right. Exhale and slowly roll your head downwards and to the left, making

a semi-circle and bringing the head up to the left as you inhale. Repeat in the opposite direction. Continue like this up to 10 times.

Affirmation: I believe in myself (inhale/exhale)

Relaxation

Simply lying on your back or side (do whichever posture is easier to breathe in) and focus on your breathing. Release tensions/ pain as you exhale and as you inhale imagine wonderful healing energy is entering you and cleansing your whole being. Stay in this relaxation as long as you like.

Nutrition

To help with any inflammation, soreness or pain in your body, bring into your diet anti-inflammatory foods such as turmeric, ginger, rosemary and cloves. As well as curbing the inflammatory response of your body (and so reducing pain and inflammation of RSI), these herbs/spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Avoiding sugary foods from refined sources (sweets, biscuits, cakes) will also help reduce symptoms, as these foods can exacerbate inflammation/soreness. Reducing naturally occurring sugars (fruits/fructose) will also help. Flush your system out daily by drinking 1.5-2 liters of filtered water or herbal teas.

What your body is saying

This condition suggests that you have stopped listening to your body and need to reconnect with your body as a whole. It can also indicate that you are stuck in some way and have difficultly letting go of the past and bringing in new experience. You could be resisting change and so you could really do with learning to go more with the flow – perhaps attend a gentle yoga flow class or start a restorative yoga practice. Allow yourself to believe in your own inner wisdom, and to listen to yourself with complete trust.

A yoga practice with a deep focus on the breath and/or energy would be perfect for you.

Sarah Swindlehurst is the founder of The Yogic Prescription (theyogicprescription.com)

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om body

S

Yoga A-Z

avasana, the final resting pose, is where one relaxes onto the mat and scans the body for any residual tension, where it is consciously released. In yogic lore, Savasana, or corpse pose, honors the dying process and how we navigate through our experience of transition out of our physical form. Yoga uses the body as a metaphor, in sometimes crazy, challenging shapes to symbolically live our best life on the mat. We experience conflict, resolution, challenges, limitations, joys, sorrows – the full spectrum of the human experience all on a little 2’x6’ piece of rubber that is a universe unto itself. And when it is time, we surrender our tired and worn out selves and transcend our experience as love personified.

Savasana furnishes the nervous system with new neuromuscular information. In this pause after the exertions of a practice, and

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S is for Savasana. By Carole Moritz

before resuming regular daily activity, the body reorganizes itself to rejuvenate body and mind. In this space of sensory withdrawal there is opportunity for physiological and mental relaxation; a ‘dying off’ of excess energy that keeps us in a constant state of acceleration.

Savasana then becomes the starting point for deeper, meditative contemplation, making the pose perhaps the most important one of all.

Savasana is an opportunity for us to observe on the mat, and in every moment of our lives, whether we choose to open or close. And that’s what I love about yoga. We bend our bodies in all these crazy shapes to find our edge and for the fun of it. Yoga feels good. And as we make more of the choices of what feels good on the mat, we start making lifestyle choices and changes. Our practice becomes a meditation in motion on and off the mat.

Savasana, for all its blissful rewards, asks us

to consider our own impending death.

Scary. In Savasana, my suffering presents itself for all I am waiting for to live and love.

I fidget and squirm at my perpetual state of yearning for things to be something other than what they are.

There, prone on the mat, new and exposed layers of illusion, delusion and otherwise perfectly satisfactory insecurity, corrode like metal to salt air. Sometimes I don’t want to let them go as is evident in my crinkled eyebrows or taught muscles. Slowly, breath-by-breath, softened by the hammock of Savasana, that moment, every moment, is the most important moment to let down my guard and love. How I stand in my body, every breath I take, every glance, every word, every act I do is a choice to open my heart or close it. Quietly, breathby-breath, ceding to the pure joy that I have lived fully on my mat, in that symbolic dying, I…am…alive.

OMFM OM FOR MEN

Inside: Page 46: The Resilient Warrior Page 49: Man on the Mat

Photographer: Luke Ayling woodslodgestudios.co.uk Yogi: Elton Paine Clothing: ohmmeyoga.com

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Photos: Rachel Neville (rachelneville.com)

FM

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FM

The resilient wa r r i o r F

Former US soldier and 9/11 survivor John Thurman used yoga to overcome PTSD. Now a qualified instructor, he tells OM that yoga helped him put his life back together

ormer US serviceman John Thurman has been through more than most. During his years in the military he spent time in Germany during the Cold War, and was then stationed in Saudi Arabia during the first Gulf War. After heading home, and holding the rank of Major, he took a desk job at the Pentagon, the US military headquarters in Washington DC. It was a much safer job, or at least that’s what he thought.

Then 9/11 happened.

On that date, September 11, 2001, at 9:37 am to be precise, American Airlines Flight 77 smashed right into the west side of the Pentagon building, near where Thurman worked. He and his colleagues were in the second of the Pentagon’s five rings; the plane went through to the third ring.

At the time, he thought it was either a bomb or an earthquake that had struck the building. Working in a small room with no windows, he and his team were plunged into darkness, illuminated only when a fireball came up and over across the ceiling.

A graduate of the US Military Academy at West Point, Thurman kept his cool and helped guide some colleagues as they crawled, faces pressed to the floor to avoid the deadly smoke, in search of a way out. Eventually, he reached a door and was able to get help. He was later sent to hospital for severe smoke inhalation and placed on a breathing tube and oxygen for 24 hours.

But he was fortunate in that he had not suffered any significant cuts or burns. Others were not quite so lucky. Some 125 people died in the Pentagon building that day, including many of his close co-workers, plus another 54 innocent people were killed on board the hijacked aircraft.

In the aftermath, and with his country now at war, Thurman returned to work a few weeks later in a new office location. It wasn’t long, however, before he began to notice signs of posttraumatic stress disorder (PTSD). His days included feelings of dread, trouble sleeping, flashbacks, remembering the smell of kerosene in the air. Six months later, whilst his physical body was recovering well, mentally it was a struggle. It was around that time that Thurman found his way into his first yoga class. He’s now even teaching yoga classes inside the Pentagon again. OM caught up with him to find out how his journey developed from there.

“I noticed the mental effects of yoga almost immediately. I remember the first few months of practice that my mind would float away to somewhere else during savasana.”

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FM What would you say to guys who’ve never tried yoga before Find a mat and give it a try! Trade out a cardio day for a yoga class, and see the benefits for yourself. A good number of college and professional sports teams are now incorporating yoga into their strength conditioning programs. I equate yoga teachers to restaurants. Why do you like one over the other? Why do you want a spicy dish for lunch today, and just steamed veggies the next?

Sample the different yoga styles and teachers, then find one or more that suits you. You hire a trainer based on what that trainer has done with his or her body, so find a yoga teacher with a similar body type to yours so that that teacher understands what you are going through. Lose the ego. Yoga is not a competitive sport, and you will find a supportive community that will cheer on your progress.

What are your hopes/plans going forward My teacher, Mimi Rieger, during our teacher training, had us write down and think about who our target audiences were as teachers.

For me, it is twofold. First, it is to help men and women in the armed forces and veterans find a yoga practice because of the benefits that yoga can bring your body and your mind. Second, it is to show men that this is a practice that is going to enhance any other physical routine or sport they might have. It is a multiplier to an athlete’s strength and endurance. Giving your body more flexibility, muscles more length, a stronger core, and moving the body in ways that are outside of your daily routine will only increase performance.

How did you discover yoga After a week of hospitalization due to severe smoke inhalation, I was feeling totally exhausted and completely drained. My body was weak from the injury to my lungs, so even walking up stairs was difficult. I could only jog on a treadmill for five or six minutes at first. Additionally, I was not sleeping at all. My mind was replaying the events and the horrors of the day so much that I would wake up crawling out of my bed. My doctors were prescribing drugs to help me sleep, but they were not working well. Then a friend told me to try yoga. And I remember asking him, “what kind of yoga, or where??” And he said any kind, just find it. So I took a class at my gym, and a wonderful teacher named Kit led a beautiful Sivananda-style practice. That was 15 years ago, and I am still finding peace on my mat.

How did it help you through the tough times Yoga is that practice you can turn to to get away from your tough times. It’s so important to take that time when things are rough. I noticed the mental effects of yoga almost immediately. I remember during the first few months of practice that my mind would float away to somewhere else during savasana. Or I would be that student who started snoring because my mind was finally quiet enough to fall into a very needed sleep! My US Army training had focused mainly on weightlifting and running, so there was a lot of work to be done on opening up my hips, shoulders, and legs.

That took a bit longer to take effect, but I could see how it was improving my health after a few months.

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Any tips for people facing challenging circumstances Finding those centring moments when life gets difficult can be hard. Remember to breathe! To know when to let go, and surrender.

Know when to summon all your strength and power to overcome.

Hold on to the first time you got into a difficult posture or when you had to hold one for what seemed like an eternity so that during bad times, you know you got through that tough posture so you can get through the task at hand. Always know your yoga mat is waiting for your next practice.

Find out more at: JohnThurmanYoga.com

MAN ON THE MAT:

FM WITH YOGACHARYA LALIT KUMAR

Crane (crow) pose

(Bakasana)

Benefits

Develops Ekagra, a concentrated one pointed state of mind.

Improves core strength, wrist strength and arm strength. Tones the abdominal organs.

Common Mistakes

The hands are the feet of this pose and often students are not putting enough focus on even weight distribution and grounding through the hands. If your dristi (gaze point) is down instead of straight ahead (or at the nose for more advanced students) you will follow that line of sight with your weight and lose balance.

Tips

n F ocus on the hands – even weight distribution is very important. This pose becomes a lot more accessible when students practice mula bhanda and uddiyana bandha alongside controlled and natural breathing. Dristi will keep you in correct alignment. n U se a cushion in front of your face whilst working towards this full pose to give confidence and, as with all postures, take a progressive approach.

Awareness

Bring awareness to the breath in this pose. Because it is a somewhat challenging pose people tend to hold their breath which has a counter effect of making the practitioner heavy rather than rising into the pose whilst rooting into the hands.

Yogacharya Lalit Kumar, Founder of Himalaya Yoga Valley yogagoaindia.com

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Explore the world with OM. Get yoga inspired with these amazing yoga retreats and destinations *All prices exclude flights unless specifically stated

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If you’ve been on a retreat before, then you know what it’s all about…delicious, healthy food and, of course, plenty of yoga. If you haven’t, then what are you waiting for?

Let there be yoga

There’ll be lots of this fine stuff. Make sure it’s a yoga style that you love (it’s worth a bit of research before booking) and those hours on the mat will feel like pure bliss rather than gym-like torture. If you’re into deep spiritual contemplation you don’t want to wind up on a yoga ‘workout’ holiday.

Me! Me! Me!

Yes, it’s all about ‘you’ on a yoga retreat!

Not in an ego way, of course, more in a caring, nurturing way. A lot of folks tend to travel alone so that’s time away for you to recharge the batteries and replenish the soul, and re-connect with who you really are (or at least used to be!). It’s called self-love, baby.

Someplace wonderful

A lot of yoga retreats are situated in extraordinarily tranquil and beautiful locations, such as in the mountains, or with stunning views out to the sea. The perfect place to find peace and leave the outside world behind.

De-stress and relax

A yoga retreat is the perfect antidote to the usual stresses of work and modern life.

Roll out of bed and into the yoga shala for a morning wake-up session, then enjoy a wholesome breakfast prepared just for you (and no washing up after!). Everything on a retreat is taken care of for you.

BFFs

You’ll be in great company too while you’re away. On retreat, you’ll enjoy a community of like-minded souls from diverse backgrounds. And it’s common for people to stay in touch afterwards too, as everyone shares such a close experience together. Best Friends Forever!

Nom Nom Nom

You’ll enjoy healthy food while you’re away to complement your yoga practice, which will get you glowing from the inside. If you’re on a detox retreat then you can expect a special diet, but either way, expect fresh, organic, high quality prana-boosting foods every day.

Summer Adventures 2016

You will make progress

With all that great yoga under your belt (sometimes that’s as much as six hours of mat time each day, with meditation as well), you can expect your practice to reach new heights. Hey, but that time also includes extended savasana too (the restful bit at the end) so what are you complaining about?

Inner peace

Even if you’re a Type A gym bunny the inner peace from group meditations can be very powerful. For those with a busy mind, unlocking some quiet via meditation can be a surprising highlight on a yoga retreat.

Yoga holidays and retreats designed to be as active or asBeachYogi relaxed as you want so Santorini you can enjoy every minute 4-11 July 2016 of your precious time off.

You look gorgeous

Yoga is not about losing weight or getting a sun tan. Still, one of the by-products of doing it regularly is that you’ll feel fantastic - and that will reflect in how you look and appear to others. Beauty is more than skin deep though - you’ll radiate this inner glow from within.

Unplugged

Most places have some wifi connection but do you really need to check Facebook while you’re away? Put your cell phone down, close the laptop, and totally switch off. It’s only for a few days…the rest of the world will still be there when you want to plug back in again.

Home sweet home

When you return home you’ll notice all the benefits. You’ll still feel good from the yoga and yummy food, plus you can take your calmness with you too. It’ll reflect in your personal relationships…in how you deal with your children (if you can leave the little darlings behind for a short while in the first place, that is!), your partner and even the boss when you return to work.

Send us your pics

And finally… you can send in your holiday snaps to us! Here at OM we’re always looking for fun new yoga pics from people on their travels and adventures. Don’t be shy. Email: tom@primeimpact.co.uk

R R R R R R R

Beautiful Island to explore Coming 3 hrs yoga per daysoon…

16 km guided hike Beautiful Greek style accommodation Winter sun: Swimming po ol Sri Brunch Lanka & Arrival 20 Febdinner – 12 March 2016 Only £699pp 7 nights

Winter snow:

AlpineYogi 20 – 27 French Feb 2016 Alps

(as seen in Psychologies magazine) 30 July-6 August, 6-13 & 14-21 August UK retreats:

Somerset, Oxford, Sussex, Norfolk

Beautiful mountain accommodation Sauna and hot tub Come and see us on stand M5!

3 hrs yoga per day Two guided day hikes With 45 retreats and holidays 7 brunches & 6 threeto cho ose from in 2015 & 2016 – course meals check our website for more info.

R From only £895pp 7 nights R R R R R

Active Relaxation

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AdventureYogi: BeachYogi - Santorini, Greece Who’s it for For sun worshippers who love a little bit of everything: relax by the pool, explore the beauty and culture of traditional Greek whitewashed villages, energize with fun activities, good food, good company and some amazing yoga.

What yoga is on offer Yoga with Wenche Beard, AdventureYogi’s most senior yogini, who has been teaching for 15 years. Her yoga comes from the heart, and is a soft and fluid Vinyasa Flow that will open and release tensions in body and mind. All levels welcome.

Other things to do Guests will love the catamaran sailing trip around the famous Caldera, to the hot springs and various swimming locations. There’s a 16 km hike to the spiritual rock of Thira to watch the sunset over the Caldera, plus wine tasting at sunset amongst the vines. Hang out in the boutique shops or cafes of picturesque Oia (a famous whitewashed village with blue church roof tops overlooking the Caldera). If you just want to relax, enjoy an in-house massage then lounge by the pool and enjoy a refreshing avocado and mint smoothie.

What’s the vibe like Fun and active, yet relaxed. If you want to chill by the pool all day after yoga and breakfast, that’s fine. Or explore the island, go out for lunch and check out nearby villages. You can be alone or join in with the group. And if you fancy a glass of wine with dinner it’s your call. Social and sociable, but totally relaxed.

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What’s great about it Set in one of the most beautiful locations on the planet with jawdropping views of Oia and the Caldera. Immerse yourself in yoga with a renowned instructor who will take you on a journey of self discovery.

Take me there From £699pp Includes: 7 nights accommodation with pool, 7 breakfasts and three x 3 course evening meals, 16 km guided hike, 3 hours of yoga a day with senior yoga teacher July 4-11, 2016 adventureyogi.com/yoga-holidays/venues/greece/

BodyYoga is the culmination of many years gathering expertise and knowledge at the BodyHoliday in order to create a Yoga programme to suit a wide range of needs.

BodyYoga is about the pursuit of optimal wellness. Our aim is to find the right Yoga style for you and combine with sensible nutrition, therapies, relaxation and meditation.

To learn more call 0203 096 1676 or visit www.thebodyholiday.com/activities/yoga

Orange Tree Yoga Retreats Portugal & Italy Who’s it for Iyengar Yoga Retreats for all levels plus intermediate level immersion courses. For single and group travelers of all ages.

What yoga is on offer Pure Iyengar Yoga.

Other things to do Beach and countryside walks, on-site massage, cycling, paddle boarding, horse riding, cultural tours.

What’s the vibe like A retreat for all ages and abilities, plenty of space to be yourself along with great company if you need it. A mixture of learning, fun, exploration, downtime, relaxation and renewal.

What’s great about it Classes are carefully crafted to suit everyone for a week of exploration into the beautiful art of yoga. The food is fabulous and the massage treatments divine. You will be in a wonderful environment with friendly people from all walks of life. Many come on their own, some with companions...but all leave as friends.

Take me there Portugal: Prices start £635 for 7 nights, half board Intermediate level: April 16-23 for yogis with 12 months Iyengar experience All Levels: April 30 to May 6, May 20-27, May 22-29, July 29 to August 5, October 15-22 Italy: Prices start £750 for 7 nights, full board Intermediate level: September 10-17 for yogis with 12 months Iyengar experience orangetreeyoga.com

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Escapes in Provence Here at Olives and Vines we aim to provide our guests with an experience they will not forget. We have created a range of different Escapes from Yoga and Pilates through to cookery courses. Whether you’re looking for a rejuvenating break from the stresses of day to day life or you simply want to develop your interests in a beautiful location we are here to provide you with an unforgettable experience.

All of our Escape Holidays take place at the newly renovated luxury house Mas des Avelines. The house is set in the peaceful undulating hills north of Bandol, and is just a short distance from the coast. Mas des Avelines achieved 5 stars from the French Tourist Board in July 2014.

For further details please go to www.escapesatolivesandvines.eu or call Su on +33 6 33 31 12 46

Breath of Life Sanctuary - Rekawa, Sri Lanka Who’s it for Open all year round, the Sanctuary is a space for both new and well practiced yogis to enjoy a retreat whenever they need.

What yoga is on offer Depends on the visiting yoga teacher at the time (the visiting teacher will offer their own practice), but on Breath of Life Retreats you’ll find Kundalini Yoga.

Other things to do Osteopathy, ayurveda, sacred temple visit, turtle/bird watching, lagoon safaris, Sri Lankan cooking lessons, dance lessons, Kung Fu lessons.

What’s the vibe like A place of tranquillity and peace, immersed in the natural surroundings of a nature reserve.

What’s great about it Unique, personalized retreats. In a space of complete peace, Breath of Life Sanctuary brings together osteopaths and yoga teachers as well as local therapists, skilful chefs and knowledgeable ayurvedic doctors – amid the unspoiled natural beauty of Sri Lanka. You’ll not only return home with unforgettable memories, but long-lasting benefits from this gift of self-care.

Take me there Open all year round for individuals to come at a time that suits them.

All inclusive program includes twice daily yoga, osteopathic treatments, ayurveda, full bed and board. £1,400 (7 nights) or £2,500 (14 nights) based on single occupancy breathoflifeclinic.co.uk/sanctuary/

Breathspiration Yoga Activity Holidays - Mallorca Who’s it for Blending traditional yoga styles with sports, delicious gourmet food and unique venues, this is suitable for anyone interested in yoga and outdoor activities. Retreat programs are suitable for all age groups and fitness levels.

What yoga is on offer All yoga styles offered. The best-selling program is based on Ashtanga, but you’ll also find several Vinyasa Flow retreats, plus Hatha, Yin and Kundalini. Classes for all levels.

Other things to do Sports like hiking, cycling, rock climbing, scuba diving, SUP or kayaking. Also gourmet programs such as healthy eating workshops, vegan cuisine and wine tastings with food and wine matching all led by professionals. Excursions and sightseeing to Palma de Mallorca and in the mountain villages or beautiful beaches.

If you want a more relaxing holiday, you can also just spend your days reading a book by the pool or enjoying a massage.

What’s the vibe like The vibe is social and active, with guests from all age groups. Expect healthy meals using local vegan or vegetarian produce, alongside coffee and wine if you want it. It’s all about balance. Small groups of just 4-14 guests.

What’s great about it The main goal here is to introduce guests to a healthy and more active lifestyle, based on a regular yoga practice, healthy and conscious eating, life coaching and fun activities. A life changing and transformational experience.

Take me there Retreats & holidays throughout the year Main season: May-October Prices vary, typically from £755-£995 breathspiration.com

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Limnos Experience - Limnos, Greece Who’s it for The Greek island of Limnos offers a quiet pace of life with lovely beaches, sand dunes and nature reserves. Ideal venue for people who wish to enjoy tranquillity and experience the unspoilt beauty of the island.

What yoga is on offer Lots of different types. The Limnos Experience venue is a blank canvas for teachers and organizers to arrange their own yoga programs. The studio is spacious and comfortable with underfloor heating and air conditioning so the atmosphere can be adapted as required.

Other things to do Limnos provides an authentic, understated Greek island experience – a great way to escape mass tourism. Depending on the time of year, there are various sport and leisure activities such as tennis, water sports, nature trails, wellness treatments, gourmet tours and archaeological visits. The retreat itself is located on the beach in the principal town of Myrina.

Freespirit Holidays - Yoga, Surf and SUP, Sagres, Portugal Who’s it for Everyone: families, couples or individuals. For anyone who enjoys good yoga, good surf, good food and good company.

What yoga is on offer Anusara Yoga classes every day. Also some early morning pranayama and meditation classes and some family yoga classes.

Oh and hopefully some SUP yoga too!

Other things to do Surf trips every day and the chance to take surf lessons. Depending on the weather conditions, there’s also SUP (Stand Up Paddleboard) classes and hire. With a beautiful sandy beach just 5 minutes walk away and a heated swimming pool located within the luxury accommodation, there’s also plenty of time to relax.

What’s the vibe like This holiday is all about having a great time in the sunshine whilst enjoying plenty of yoga and/or surfing. All food is included and the menu has a healthy vibe but guests are also welcome to enjoy a drink in the evening if they want to.

What’s great about it It’s run by a team who are passionate about yoga and surfing, and with plenty of experience behind them. Ideally suited to individuals who want to dive deeper into their yoga practice, improve their surfing or both; also for couples and families looking for a yogafriendly escape where all the catering’s taken care of.

Take me there October 22 to November 5, 2016 (choice to book 1 or 2 weeks) Individuals: Prices from £500pp per week for a shared twin room Couples: £500pp per week for a pool side king double room with ensuite. Families: from £1,500 for a family of 4 freespiritholidays.co.uk

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What’s the vibe like To a large extent the vibe is determined by the teacher or facilitator, so it could be more sociable or more spiritual from one retreat to another.

The venue is in town and on the beach so whenever guests want to do their own thing after yoga, it’s easy to get out and about.

What’s great about it Offers the perfect combination of a retreat center but with easy access to other activities nearby, such as sports, beaches, restaurants and sightseeing. Or just relax at the lovely venue itself.

Take me there Open from April to October. Prices from £80pp per night. For more details visit limnos-experience.com and use password ‘yoga’

SoYoga - Limassol, Cyprus Who’s it for A mixture of people seeking a blend of good yoga, local experiences, relaxation and healthy food.

What yoga is on offer Ashtanga, Vinyasa Flow, Yin Yoga and meditation Other things to do Sightseeing around the island’s historical monuments plus a visit to a Turkish hammam for treatments. There is also a pool at the villa and the beach is only five minutes away.

What’s the vibe like Varied age group and open to everyone, with a social vibe. All dietary requirements catered for and food is homemade using fresh local ingredients. Wine and coffee available if required.

What’s great about it The retreat leaders know Cyprus really well (it’s their second home and retreats are held at their summer villa) so you’ll get a real taste of the island during your stay.

Take me there now September 21-25 soundofyoga.co.uk

Helen Clare Rejuvenating Weekend Yoga Retreat Lime House Yoga Studio, Cornwall, UK Who’s it for Perfect for a long weekend of energizing and restorative yoga in beautiful Cornwall. Suitable for all levels.

What yoga is on offer Yoga taught by Helen Clare, a student and teacher of classical Hatha Yoga, Vinyasa Flow and Ashtanga Vinyasa Yoga. Expect morning classes to be dynamic and energizing Vinyasa, while evening classes will be more restorative to stretch out tired or tense muscles, helping you to sleep peacefully.

Other things to do Great walking and running amid stunning scenery along the north Cornish coastal path if you’re feeling active, or surf lessons can also be arranged. Otherwise, there are plenty of good beaches around (the golden sands of Perranporth beach are a 5 minute drive away) or simply relax and enjoy a good book.

What’s the vibe like Lime House Yoga Retreat is a small retreat center, recently renovated to a high standard that can sleep up to 12 people in twin and double rooms. Set in lovely gardens with sea and country views it’s perfect for a laid-back weekend escape.

What’s great about it Carefully designed and purposeful yoga classes by Helen Clare, complemented by a plant-based super food diet lovingly prepared by a vegan chef for a total mind-body healthy transformation.

Take me there June 10-13 and September 16-19 From £325pp sharing helenclareyoga.com/rejuvenating-weekend-yoga-retreat-cornwall

Love Letters to the Soul Meditation Retreats 2016 Summer Solstice Residential: Wednesday 15th June - LIGHT The light within Solstice energy & summer celebrations Rhythms of life & seasons

Thursday 16th June - POWER Values The role of Agni & Fire Release ceremony Abundance Spirit guides

Friday 17th June - SHINE

Divine masculine & feminine energies Allow your light to shine COST: £465 or £395 by 30th April

Autumn Equinox Day Retreat: Thursday 22nd September

Acceptance of cycles Balance & harmony The role of dark nights COST: £115 or £95 by 22nd August

Contact Bindi: 01273 302 350 • 07739 468 345 hello@bindishah.com • www.bindishah.com 62

Hannah Lovegrove: Yoga at Saddle Street Farm Thorncombe, Dorset, UK Who’s it for Anyone interested in exploring what yoga means, and how they might bring some of its philosophy into their daily life. People who want to nourish their body and mind with beautiful food and natural surroundings.

What yoga is on offer Iyengar Yoga.

Other things to do Walking in nature, mountain biking, running, horse riding, beaches, fossiling, swimming and local history. Also face and body treatments (including Indian head massage, reflexology, massage) using the Lovegrove Essentials massage balms and holistic skincare range.

What’s the vibe like Sociable with beautiful countryside to explore and people to share wine and laughs, but with plenty of space for quiet contemplation, reading and getting close to nature. All events limited to 12 (except the Yoga Summer Camp, with 35).

What’s great about it High quality teaching and an excellent chef using local organic produce to make delicious nourishing food. Peace and quiet deep in the countryside, with very dark skies for starry nights and a heated outdoor pool for the summer days. Great therapy treatments.

Take me there Spring Bank Holiday: April 29-May 1 Yoga Summer Camp: July 28-August 1 Indian Summer Weekend: September 9-11 Colors of Autumn: October 14-16 Suitable for all students. Cost: £230 plus accommodation hannahlovegrove.com

Unplug and unwind in unspoilt Tuscany You could find no more inspiring setting for a yoga retreat than our historic watermill set beside the river, surrounded by mountains, in the beautiful unspoilt Tuscan region of Lunigiana. We’ve teamed up with renowned yoga and meditation teacher Claire Murphy for a unique five-day course ‘Unplug and Unwind’: Unplugging from your daily busy-ness and ‘doing’ and, instead, finding a way of simply ‘being.’

You’ll take your yoga and meditation sessions in the watermill studio and in the walled garden and by the riverside. You also enjoy excursions to local historic and scenic attractions and savor home-cooked food with fresh local ingredients at The Watermill and in traditional local restaurants.

Please Visit www.watermill.net for more or call us on (UK number) 0044 (0)207 193 6246.

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Orenda Retreats: Drop Back To Nature Menorca, Spain Who’s it for Open to anyone looking to unwind and escape a stressful life. No yoga experience required; classes are adapted to students’ needs and conditions.

What yoga is on offer Yoga is mainly classical Hatha, which can be dynamic and flowing, or gentle and restorative.

Other things to do Menorca has natural parks, a rich cultural heritage, delicious local products and cuisine to discover. It also has stunning beaches, soaring cliffs, and marine reserves teeming with life, plus plenty of activities if you fancy it from water sports to bird watching.

What’s the vibe like The retreat has a changeable atmosphere, catering to all tastes.

What’s great about it The title says it all: drop back to nature.

Here, there’s time to relax, reconnect, and feel connected to the great outdoors again.

Soothing for the soul.

Take me there May 26 -29 From €412pp for shared occupancy (discounts for Balearic Islands residents and for partners who want to join but not participate in the retreat) orenda-retreats.com

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Rock ‘n’ Yoga Retreat - Portugal Who’s it for Rock climbers, yogis, nature and adventure lovers – all levels.

What yoga is on offer Vinyasa Flow and Ashtanga (plus meditation, rock climbing and bouldering).

Other things to do Spoil yourself with a massage treatment; hiking and mountain biking on the tracks of the pilgrimage path of Fatima; wine tasting tours.

What’s the vibe like More social, but also quiet, sporty and inspiring. Chillout areas, pool, garden and wifi available.

What’s great about it The venue is the Lemon Tree house ‘Casa do Limoeiro’ (casa-do-limoeiro.com) on a Portuguese farm close to Lisbon. Wake up surrounded by orange, lemon and kiwi trees, then start your day with an energizing practice to get you ready for the day ahead. Enjoy the books, games and cozy sofas and armchairs made of recycled wood.

Take me there Double bed room €590pp Four bed room €540pp For 7 days, 6 nights. Rooms are simple and cozy rock-n-yoga.com/events

A World Class Yoga Retreat Centre in the Heart of Andalusia in Southern Spain

Fabulous Yoga Shalas Cozy Designer Accommodations Outstanding Organic Vegetarian Cuisine Salt Water Swimming Pool & Sauna

Bring your own group Join one of our all inclusive retreats Enjoy our facilities as an independent guest Immerse yourself in a yoga teacher training

suryalila.com 856 023 631 - suryalilayoga@gmail.com

The BodyHoliday - St Lucia Who’s it for Suitable for all: beginners, intermediate level and advanced.

What yoga is on offer Yoga at The BodyHoliday is called BodyYoga. BodyYoga is about the pursuit of optimal wellness. It includes a host of styles (Raja Yoga, Karma Yoga, Bhakti Yoga, among many others). Hatha is probably the best start point for beginners.

Other things to do Plenty of options including fitness training, personal training, Pilates, Tai Chi, scuba diving and water sports, tennis, archery, golf and more. Range of treatments and therapies at The Wellness Center.

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What’s the vibe like Experiences are very personal, which allows you to set your own vibe. You decide what you want to do and when you want to do it.

What’s great about it There’s a motto at The BodyHoliday: give us your body, we’ll give you back your mind. Their mission is to allow you to find just what you need to unwind, whether that’s keeping active or just laying by the pool in the warmth of the sun. That sounds pretty great to us!

Take me there All year yoga retreat (no specific dates), so come when you like. thebodyholiday.com

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Urban Hippie Collective - Corfu, Greece Who’s it for All levels, abilities and experience welcome. For people interested in reconnecting to themselves through mindfulness, meditation and yoga, whilst knowing they are helping a good cause by supporting youth outreach programs.

with Dr. Aparna

What yoga is on offer Hatha, Ashtanga and Vinyasa flow. A physical practice with a strong focus on spinal alignment and breath, as well as strength, and an allinclusive approach to meditation, with multiple guided techniques and philosophy sessions to accompany classes.

Other things to do Sunset meditation sessions, creative arts-based mindfulness activities, intuitive art and sound workshops, beach time, group games and optional fitness sessions, vegan cookery workshop.

What’s the vibe like Relaxed, easy going and social whilst remembering an aspect of spiritual self.

What’s great about it Incorporates many different practices to achieve a connection to yourself that can be taken back and maintained in everyday lives.

Also, proceeds from retreats are funnelled into community outreach arts projects for young people who wouldn’t ordinarily have the opportunity. These include free circus arts, dance and creative arts classes and courses.

Take me there May 25 to June 1 £500 (early bird tickets £400) urbanhippiecollective.com

Bali’s best retreat centre since 2003 Offering weekly retreats MAY 1-6

| A Life of Balance - Martine Bounet & Wayan Partawan 8-13 | Pure Iyengar Yoga - Vivienne O’Brien 15-20 | Immerse Yourself in Bali - Wayan Partawan 22-27 | Escape the World - Iyan Yaspriyana 29-3 Jun | Yoga on and off the Mat - Iyan Yaspriyana & Wayan Partawan JUNE 5-11 | Yoga and Wellness Retreat - Jan Green 12-17 | Escape the World retreat - Iyan Yaspriyana 26-1 Jul 19-24 | Follow Your Dreams - Iyan Yaspriyana Wayan Partawan & Claude Chouinard JULY 3-9 | Ayurveda Detox & Yoga Retreat - Dr. Aparna 10-15 | Activate & Release - Jacqueline Shaw & Anita Foster 17-22 | Yin Yoga - The Power of Moving into Stillness - Gabriele McSween 24-29 | Pleasure the Senses - Natalie Bondine 31-5 Aug | Immerse Yourself in Bali - Wayan Partawan

Huzur Vadisi - Turkey Who’s it for Suitable for all. Non-yoga partners welcome.

What yoga is on offer Dynamic and restorative by instructor Tanfer Taka, one of Huzur Vadisi’s founding owners.

Two daily sessions of around two hours each.

What’s the vibe Experience the serene beauty of rural southern Turkey on a week of yoga in a valley far from the madding crowd and yet only a short drive from the beautiful Turquoise Coast.

Other things to do Walk in the forests and mountains and enjoy a day out on the Huzur Vadisi boat trip around one of the Mediterranean’s most beautiful bays. Hit the beach, shops, or visit ancient sites nearby – or just chill in the hammocks or by the pool. The spring and autumn retreats also include a guided walking program (which only includes a morning yoga session to accommodate the extra activity).

What’s great about it This is a place for nature lovers where you’ll stay in yurt accommodation in a secluded mountain valley surrounded by virgin pine forests. Fab food and friendly staff with over 20 years’ experience. You’ll leave feeling refreshed, balanced and invigorated.

Take me there 2016 dates with Tanfer Taka May 9-16: Yoga, Meditation & Guided Walking (from £675) May 30-June 6: Yoga (from £575) October 3-10: Yoga, Meditation & Guided Walking (from £675) huzurvadisi.com/venues/huzur-vadisi/ courses/

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Croatia Yoga - near Dubrovnik, Croatia Who’s it for Beginners through to experienced yogis seeking a 4-star yoga holiday with relaxed social vibe. Most guests typically from the UK or Europe, with an average age of 30-50. Solo guests make up half of all visitors.

What yoga is on offer Dynamic Hatha.

Other things to do Beach, boat tours to local islands, local artisan markets, old town of Dubrovnik, coastal walks, spa, cycling, agri-tourism.

What’s the vibe like Relaxed social vibe by the beach in 4-star hotel so no restrictions on food and drink.

More of a holiday than a retreat.

What’s great about it A yoga holiday in family-owned hotels, so arrive and depart any day and stay as long as you like (minimum 3 nights). Operated by Sardinia Yoga Ltd which has been open and growing in Sardinia since 2010 and Mallorca since 2015.

Take me there June 4 to July 16, 2016 Week-long yoga holidays from £660pp Short breaks from £340pp croatiayoga.com

Limnos: The Perfect Venue For Your Yoga Retreat Special Offers for Facilitators Limnos Experience is a centre for retreats situated on the island of Limnos, Greece in Myrina, the principal town of the island.

Limnos provides an authentic, understated Greek Island experience - a haven for your yoga classes.

Our luxurious venue comprises of six (en suite) double bedrooms and two, three bedroom self contained apartments together with communal reception areas and a designated studio for your classes - a superb base to relax and explore the island.

Please call: 0208 780 0025 email: reservations@limnos-experience.com or visit: www.limnos-experience.com using code yoga for more information.

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Love Letters to the Soul Meditation Retreats - Florence House, Seaford, Sussex, UK Who’s it for For men and women looking to further their spiritual development and awareness through meditation.

What yoga is on offer There is a morning movement meditation, which includes a little Hatha yoga, but predominantly this is a meditation retreat. The exercises after the meditations include some life coaching aspects. There is also a spirit guides meditation on every residential retreat. Run by experienced meditation teacher Bindi Shah of Anamaya Ltd.

Take me there Summer Solstice Residential Retreat, June 15-17 £465 (or £395 if paid

by April 30) Autumn Equinox Day Retreat, September 22 £115 (or £95 if paid by August 22) bindishah.com

Other things to do Enjoy a beautiful 5-10 minute walk to Seaford Head, which overlooks the English Channel. The outdoor space around the venue Florence House is also great for walking and contemplation.

What’s the vibe like Mainly a contemplative retreat, but there is social time to make friends and share experiences in the evenings. There’s also a private Facebook group to join after the retreat.

What’s great about it A caring and nurturing environment, Florence House is a beautiful venue and guests have the whole house and grounds exclusively for their use during retreats. Bindi Shah is an experienced meditation teacher (of over 12 years) and has worked with people facing all kinds of different issues as they journey inwards. A workbook is also created for each guest which they can then take away and finish the exercises at home.

Ibiza Retreats - Ibiza, Spain Who’s it for Different retreats, each with their own USP (mindfulness, digital detox, female empowerment) to ‘unplug from the mainframe’ – for those seeking something more enquiring than a ‘yoga holiday’.

What yoga is on offer All retreats begin the day with silence, herbal island teas, chia pots and different yoga styles (Hatha, Sivananda, mindfulness-focused, Viniyoga,

yoga therapy, Kundalini, Vinyasa Flow) and meditation.

Other things to do Ibiza Retreats uses the hidden healing treasures of the island, such as natural clay body scrubs and salt detox footbaths on secluded beaches. Workshops offer deep healing and transformation (music meditations, Reiki, Shakti dance, ayurveda).

What’s the vibe like A social yet intimate atmosphere, focused on healing, transformation and connecting to your purpose, your passions and your true life-path.

Private space to relax and restore. Attracts a sophisticated, openminded international clientele.

What’s great about it Most retreats are in a beautifully restored finca, Casa Lakshmi Luz, in the heart of the island, with stunning gardens, a Moroccan-style pool, plus individual guest chillout areas. Hosts up to 10 guests. A place to feel safe, to truly let go and to do deeper work, or immerse yourself fully in your practice. New for 2016: Ibiza Retreats’ founder Larah Davis will be supporting three retreat groups (‘Get Glowing’, ‘Harmonize’ and ‘Nourish’) with post-retreat coaching via Skype, to keep the good habits going.

Take me there From £895, all year round ibizaretreats.com

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yoga orangetreeyoga.com

Dru Yoga walking retreats - Snowdonia, UK

“Heartfelt and “bodyfelt” I feel reborn.

No words to describe what a fabulous time I've had.”

Who’s it for Dru Yoga is for everyone: all shapes, sizes and levels of experience. If you’re a newcomer, you’ll learn more about this flowing, therapeutic style. Other yoga teachers who want to add to their skills are also welcome.

What yoga is on offer Dru Yoga and meditation. Also sound therapy, ayurvedic massage, chakra analysis, vedic astrology and one-to-one yoga sessions available. Also dedicated meditation, ayurveda, yoga and dance, yoga detox and nutrition retreats.

Other things to do It’s in Snowdonia National Park, in North Wales so expect mountains, valleys, lakes and rivers on your doorstep. If you’re into castles or zip wires they can be provide too.

What’s the vibe like Dru yoga retreats are friendly and you’ll make masses of new friends. However, you’ll also have space for quiet contemplation if that’s what you need – and the mountains are the perfect place for walks and time alone.

What’s great about it One of the most stunning locations in the UK, the Snowdonia yoga center creates the perfect environment for transformation, with the World Peace Flame monument, amazing veggie food, mountains and rivers nearby. Dru Yoga retreats have been running for nearly 40 years so you’ll be in experienced hands.

Take me there Yoga and Walking: April 8-11, or April 29 - May 3 3 nights full board in en-suite accommodation, delicious vegetarian food, yoga and meditation classes and afternoon guided walks in Snowdonia. £495 now reduced to £356.50 with special 30% discount for OM readers before March 31 (book with code ommarch at druyoga.com) druyoga.com

Unforgettable yoga retreats since 2003, with internationally renowned Iyengar yoga teacher, Rachel Lovegrove.

Expertly crafted courses and holidays to suit all levels in Portugal, Italy and Ireland. For details and prices visit: www.orangetreeyoga.com rachel@orangetreeyoga.com Tel: +44 0207 5588658 © Iyengar Yoga Certification Mark for Qualified Iyengar Yoga Teachers

Yogahikes - Tuscany, Italy Who’s it for Yoga beginners to advanced. Some hiking aslo involved. Vegetarian.

What yoga is on offer Hatha, Iyenga, Flow, Caravelli.

Other things to do Hiking, yoga, massage swimming, laying in the sun.

What’s the vibe like A private luxury converted wine estate.

Secluded, very quiet, no caffeine or alcohol.

What’s great about it Quiet, luxurious, detox, fitness, wonderful yoga classes.

Take me there £2,250 - includes flights to/from London Heathrow, all transfers and two massages. yogahikes.com

Yoga in Sardinia - Ogliastra, Sardinia, Italy Who’s it for Anyone interested in mindfulness, self reflection and deep relaxation, or those looking for a retreat with smaller groups.

What yoga is on offer Gentle Hatha and Yoga Nidra. Classes suitable for all and adapted to individual needs. There are also secular mindfulness classes with guided practice and discussion on how different techniques can be used in everyday life.

Other things to do Outdoor activities such as kayaking, diving, snorkeling, hiking, horse riding, mountain biking, climbing, as well as boat trips. Local archaeological points of interest such as Nuraghe, stunning natural monuments, caves, mountains and beaches. Not to mention Italian gelato and fresh, seasonal local produce.

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What’s the vibe like Like going back in time to a more peaceful, quieter and simpler way of life. The Sardinian people are passionate about their traditions and there are festivals throughout the summer celebrating their history, cuisine and culture.

This is a peaceful, mindful retreat in the original Sardinian Cannonau red wine region of Ogliastra, and for the foodies out there this is the land of pecorino cheese and bottarga.

What’s great about it Step back in time and remember a simpler way of being. There are free private mentoring sessions, a double cd of the mindfulness and yoga nidra practices, and a guidebook written by the retreat leader included within the price.

Take me there Based at one of two local hotels: one in a mountain location, the other by the beach. Prices start at €595pp retreatsinsardinia.com

Sunflower Retreats first of its kind in Italy

Yoga retreats & wellness holidays since 1998 in beautiful unspoilt locations with Yoga & Pilates, Holistic treatments, Italian cooking lessons, walks, treks, cycling, horse riding, painting classes & more, for bookings visit:

www.sunflowerretreats.com sunflowerretreats@gmail.com

A yoga retreat teaches you that inner peace is not something you can buy but something to be learned. Enjoy the serenity of Sweden, learn all aspects of yoga including meditation, pranayama and Yoga Nidra (deep relaxation) and affirm your commitment to your own health and wellbeing. l Forests and lakes provide a tranquil setting. l Experienced Hatha and Scaravelli inspired tutor. l Easy 40-minute transfer included. l Budget Ryanair flights - Stansted to Stockholm Vasteras. l Trip to nearby Stockholm easily added. l Two-hour walking meditation in mystical forest. l Tibetan singing bowl massage. l Sonically-charged gong bath.

For more information contact: Kari Knight yoga@kknight.plus.com www.kariknight.co.uk DATES 25-29TH MAY 2016, 28TH SEPT-2ND OCT, 2016

FOR THE ULTIMATE SOULFUL HOLIDAY Let us help you find your ideal yoga retreat or holiday worldwide. Up to â‚Ź100 off selected holidays valid until 30th May 2016. See us at the OM Yoga Manchester show for more details. www.spiritjourneysworldwide.com 0800 009 6919

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Lotus Retreat - Corralejo, Fuerteventura, Canary Islands Who’s it for Designed for solo travelers, friends, couples and groups, the Lotus Retreat is perfect for those looking to combine the relaxation and chilled vibe of a beach holiday with the benefits of a wellbeing retreat.

What yoga is on offer Begin the day with Vinyasa Flow beach classes, then in the evening explore a mix of styles in the onsite studio. Two morning Pilates classes also help to strengthen, align and lengthen.

Other things to do Along with a full schedule of yoga, Pilates and meditation, you get a full body massage and access to a range of other holistic treatments and therapies. Unwind by the pool or one of the local beaches, or explore the island (the Corralejo Dunes National Park, local markets, the lagoons of El Cotillo). Activities like surfing, cycling and horse riding also available.

What’s the vibe like Relaxing. Lotus Retreat has a calm, healing and friendly atmosphere with bright and spacious rooms and beautiful shared spaces. The perfect combination of a beach holiday and a wellbeing retreat.

What’s great about it Drink in the views over the beautiful beach town Corralejo, and relax in the chillout spaces around the pool. Salute the sun with the turquoise ocean as your inspiration and the white sand between your toes.

Take me there Lotus Retreat runs year round (Saturday to Saturday) From €735 for 7 nights azulfit.com/accommodation/lotus-retreat/

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HF Holidays: Mind & Body Weekend North Yorkshire, UK Who’s it for Complete beginners and the more experienced. Anyone looking to try taster sessions in different styles of yoga (also Pilates, mindfulness meditation, Nordic Walking, Alexander Technique, Tai Chi and Qigong).

What yoga is on offer An Introduction to Dru Yoga (with Gill Beeson) and Yoga For Backs (with Anna Semlyen).

Other things to do Therapeutic & Animal Qigong, Tai Chi, Resist & Reform Pilates, Pilates & Mindfulness Meditation, Nordic Walking, Alexander Technique. Each session is repeated throughout the weekend. Plus free time to relax in the country house or explore the area.

What’s the vibe like Quiet and homely, cozy and relaxed, friendly and open to all.

What’s great about it Set in Newfield Hall, Airton, Malhamdale, in the beautiful Yorkshire Dales, this is a great weekend to experience a wide range of mind and body disciplines and taster sessions with experienced teachers.

Take me there September 30 (for 3 nights) Was £325, currently £285 (full board accommodation at 3 star country house and all tuition) hfholidays.co.uk/holidays-and-tours/mind-bodymalhamdale/

Spend a week or more on retreat in a restored family farm in central Portugal. Open from March til October. Fly into Lisbon or Porto.

Stay in a stone cottage, large Tipi or Soulpads in the forest.

From 740€ to 890€.

Online Reservations

valedemoses.com 00351 272 634 006

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Sunflower Retreats - Italy Who’s it for Solo travelers, friends travelling together and couples.

What’s the vibe like A relaxing, restorative and social retreat with a real mix of ages.

What yoga is on offer Classical Hatha, Vinyasa Flow, Kundalini, Iyengar, Satyananda, Sivananda, Ashtanga, Yin and restorative, meditation, yoga nidra, and some pilates.

What’s great about it Located in beautiful Italian hilltop villages, rather than one privatelyowned retreat property. Visits help support and sustain local village communities where you’ll experience the real Italian way of life with its food, weather and slow pace of life. Hilltop locations either based in the countryside of Casperia Sabina, just north of Rome, or in Sperlonga, on the Mediterranean Sea, south of Rome.

Other things to do Italian cookery lessons, watercolor painting, cycling, horse riding, walks and treks, paddle boarding, hot thermal baths, swimming, boat trips, snorkelling.

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Take me there now Prices start from £565pp depending on accommodation sunflowerretreats.com

Adventure and Yoga Retreat, Suryalila Retreat Center Andalusia, Spain Who’s it for People who are active and love nature. Suitable for families, couples and solo travelers and various age groups.

What yoga is on offer Vinyasa Flow in the mornings and restorative/yin/meditation in the evening.

Other things to do Retreat includes complementary ‘adventures’ such as canyoning in the stunning Green Gorge; kayaking in a local lake; cycling the Green Road; hiking in Grazalema National Park; Via Ferrata in Ronda and a visit to historic Ronda town; plus a Flamenco class and detoxifying in Suralila’s own sweat lodge and salt-water pool. Other options include horse riding, massage and more.

What’s the vibe like Suryalila is always welcoming with a warm atmosphere; people feel quickly at home and connected to the place. The Adventure and Yoga Retreat has a more social ambiance (wine and coffee available).

What’s great about it Outstanding yoga and the opportunity to explore the raw beauty of Andalusia through a series of mini adventures. The venue itself boasts several amazing yoga spaces (including the awesome dome), gourmet vegetarian cuisine and cozy accommodation with an Asian flair.

Take me there Adventure & Yoga dates for 2016: May 21-28 and October 1-8 From €750pp full board (includes daily Vinyasa Flow and restorative yoga classes, plus a host of adventures) suryalila.com

Saddle Street Farm is a new coastal retreat centre in West Dorset.

Highly experienced Iyengar Yoga teacher Hannah Lovegrove runs a programme of classes and holidays, including a Yoga Summer Camp.

Catering is provided by chef Daniel Stevens, author of the hugely successful River Cottage Bread Book.

A delicious menu using seasonal and organic ingredients is served in the lovely old farmhouse dining room.

2016 yoga weekends: SPRING BANK HOLIDAY: 29th April – 1st May 2016 YOGA SUMMER CAMP: 28th July – 1st August 2016 * INDIAN SUMMER WEEKEND: 9th – 11th September 2016 COLOURS OF AUTUMN: 14th – 16th October 2016 Suitable for all students.

Cost: £230 plus accommodation (except * -see website.)

www.hannahlovegrove.com

Vale de Moses Yoga Retreat Portugal Who’s it for Everyone. No yoga experience necessary. Solo travelers, couples and groups all welcome. In fact, anyone in need of a good break.

What yoga is on offer Vinyasa Flow, Ashtanga, Dymanic, Tai Chi, Pilates.

Other things to do Long walks in the surrounding forests to abandoned villages, climbing and cycling, swimming in natural river pools and a mud bath in the Rio Zêzere. Massage, acupuncture and other treatments.

What’s the vibe like Vale de Moses is a family home rather than

a retreat center, surrounded on all sides by wilderness and forested hills. Diverse age range.

What’s great about it Amazing feeling of practicing yoga in a wooden and glass shala floating above the kitchen gardens with views up and down the valleys. Delicious and abundant ayurvedic food served three times a day.

Take me there From March till October: €740 for couples or friends sharing a farmhouse bedroom, Tipi or Soulpad belle tent in the forest. €790 for a shared stone cottage or €890 for a private space. valedemoses.com

Providing yoga retreats and holidays in Turkey for more than 20 years

Kari Knight : Yoga and Nature Retreat Eden’s Garden, Skultuna, Sweden Who’s it for For beginners or those with experience who enjoy nature and are committed to improving their health and wellbeing.

What yoga is on offer Hatha and Scaravelli-inspired yoga, Yin, Vinyasa flow, Restorative, Pranayama, Kriya, Yoga Nidra, meditation and mindfulness. Two classes daily by instructor Kari Knight.

Other things to do Bird-watching, canoeing, hiking, cycle hire, beaver safari, Tibetan singing bowl sound massage, traditional massage, authentic outdoor hot tub, Reiki, sonically-charged gong meditation.

New venues for 2016 in Spain and Italy

What’s the vibe like Small friendly group, spiritual, close to nature, tranquil, pure and unspoiled environment.

What’s great about it The retreat has sound therapies which enhance the healing aspects of yoga. The area is a destination for birdwatchers and nature enthusiasts.

Take me there now £435pp (shared twin bedrooms) May 25-29 and September 28 to October 2 kariknight.co.uk

huzvad@gmail.com www.huzurvadisi.com

ONEWORLD retreats Ubud, Bali, Indonesia

Who’s it for Designed for those who want to immerse themselves in yoga and meditation, ayurveda, detox, spa treatments and cultural activities in serene surroundings.

What yoga is on offer Ashtanga, combined with Hatha and Iyengar; Iyengar; Forrest Yoga and Yin Yoga; Kripalu Yoga.

Other things to do Really make the most of your time in Bali: pre- and post-retreat activities such as spa vacations and snorkeling trips available.

What’s the vibe like Relaxing and blissful with Balinese touches everywhere. Located in the peaceful hills of Ubud, bordered by a small creek to the west and surrounded by jungle and rice fields. Located about 1.4 km from the hustle and bustle of downtown Ubud.

What’s great about it Beautiful Bali, for starters. The number of participants is also capped for each retreat so plenty of time and space to bond with peers and retreat leaders. And there are 52 retreats a year – that means one every week.

Take me there Retreats every week of the year. Prices vary depending on the retreat.

Single room typically IDR 23 million (approx. £1,100) to IDR 25 million (approx. £1,199) oneworldretreats.com

SWYOGA TAILOR-MADE YOGA RETREATS

ZAKYNTHOS, GREECE: 11th - 18th September 2016 WEST LEXHAM, NORFOLK: 14th - 17th October 2016 KOH SAMUI, THAILAND: 4th - 11th February 2017

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Stunning locations vary each year Professional inspirational teaching Enjoyed by all ages and abilities Healing treatments and massage D elicious fresh organic food in happy friendly company

The Sanctuary - Had Tien Beach, Koh Pha Ngan, Thailand Who’s it for Everybody.

What yoga is on offer Vinyasa and Hatha, Yin yoga.

Other things to do Full spa services, alternative healing, yoga and Pilates, workshops and groups (for example, cacao ceremonies, kirtan, ecstatic dance).

What’s the vibe like A social scene with cool tunes, where folks mix and meet, share life experiences over an amazing raw, vegetarian and seafood menu…and share an open mic night together.

What’s great about it The unique experience of living in the jungle and swimming in a beautiful pristine ocean. A vibrant clientele that underpins the Sanctuary community.

Take me there Open all year round for a host of yoga, weight loss and detox programs. thesanctuarythailand.com/

Yogahikes will be offering the following yoga & hiking weeks in Iesolana, Italy in 2016.

May 14-21 2016 sold out September 17-24 2016 Located between Florence and Siena, Iesolana is one of Tuscany’s most beautiful estates. Set in 250 acres with magnificent panoramic views, Iesolana offers luxurious accommodation in a wonderful location. It is an ideal place for those seeking an inspirational holiday.

Enjoy daily yoga classes with Alexa Harris and daily hikes led by Ian Flooks.

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Desert Express Yoga Adventure Train Trip - Namibia, Southern Africa Who’s it for Travel, adventure and nature aficionados who’d love the added bonus of yoga and meditation with an experienced and fun-loving yoga safari teacher.

What yoga is on offer Morning/evening yoga and meditation in beautiful outdoor desert settings with a blend of Eastern and Western styles.

Other things to do Excursions every day: Fish River Canyon, desert dunes in Sossusvlei (some of the highest and most beautiful sand dunes in the world), Namib desert, Giant’s Playground (granite rock formations), Spitzkoppe mountain, thousand-year-old San rock paintings, wildlife safaris in Etosha National Park in private open jeeps, Namibian craft market.

What’s the vibe like A unique combination of train sociability, chitter chatter, story sharing and fun on the train and quiet, contemplative meditations and yoga classes amidst spectacular desert surroundings.

What’s great about The first retreat of its kind: a yoga train journey you’ll never forget through magical Namibia with its deserts, sand dunes and incredible wildlife.

Take me there November 10-21, 2016 (early bird special running through June 15 2016) Dbl: $5,200 (€4,728) (£3,714) early bird is $5,000 Sgl: $6,000 (€5,455) (£4,292) early bird is $5,800 Sundaradestinations.com

Spirit Journeys - Cyprus Who’s it for Suitable for all ages and fitness levels.

What yoga is on offer Daily yoga and guided meditation sessions, with first class instructors.

What’s the vibe With evening yoga and guided meditation at sunsets, you’ll soon fall in love with dreamy Cyprus.

Other things to do You get two additional activities, such as an afternoon trek and a horse riding session.

Also three half hour spa treatment (body

What’s great about it Lovely accommodation in boutique hotel apartments all with private ensuite and delicious cuisine made with love by resident chefs.

Take me there £799 (twin room share), £899 (single room) includes airport transfers Dates: May 14, October 29, November 5 spiritjourneysworldwide.com

SWYoga - UK, Greece, Thailand Who’s it for Retreats are open to all, from beginners to experienced, couples to singles, or friends sharing. All room options available.

What yoga is on offer Iyengar-style yoga twice daily, 90 minutes morning and evening.

Pranayama and meditation also included and one-to-one lessons or consultations available, advice on rehabilitation from illness or injury.

Other things to do Optional day trip on week-long retreats (such as boat trips to the other islands, or visits to local markets in Thailand).

Wonderful walks walks along the coast in Norfolk. Massage and other treatments available on all retreats.

What’s the vibe like Depends on the group but always friendly and social and not necessarily a younger crowd - usually a 35-60 age range. Alcohol and coffee permitted.

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scrubs, facials, massages, reflexology, Pedi, hair treatments) with use of swimming pool, jacuzzi, sauna and steam room. Plus Tai Chi and Pilates.

What’s great about it Professional, reliable, beautiful retreat centers in fabulous locations, delicious food and great company. The teacher Lucy Paul has been running and organising yoga retreats for over a decade so you’re in safe hands.

Take me there September 11-18, 2016 - Zakynthos, Greece October 14-17, 2016 - West Lexham, Norfolk, UK February 4-11, 2017 - Koh Samui, Thailand swyoga.org

Established in 1994, we are the overseas yoga holiday specialists. Organizing our own holidays in 10 countries, plus UK yoga-spa weekends, with a huge choice of teachers, venues and styles.

All abilities and ages welcomed.

Yoga & Detox in

www.freespirityoga.co.uk info@freespirityoga.co.uk +44 1273 564230

Paradise

TROPICAL PARADISE RETREAT SOUTHERN CALIFORNIA

A 6 Night Luxury Health and Wellness Retreat in Pacific Palisades CA Personal Wellness Plan/Yoga/Hiking/Meditation/ Massage/Vegetarian * SPECIAL INTRODUCTORY OFFER * $500 OFF April 24th Retreat (Limited availability)

www.tropicalparadiseretreat.com ** ATT: HEALTH PROFESSIONALS - ENTIRE RETREAT CENTER CAN BE BOOKED FOR YOUR OWN RETREAT

the

Sanctuary Thailand

YOGA • DETOX • WEIGHT LOSS • YOGA TEACHER TRAININGS • Rustically set on a beautiful tropical beach We are the idyllic Yoga Break destination– something different to what you will find elsewhere. Not quite a resort, nor a health centre, nor simply a holiday destination...

We are Something Else • www.TheSanctuaryThailand.com • 83

Free Spirit Travel - Palm Tree Yoga, Kerala, India Who’s it for Suitable for all levels and styles. Most people travel on their own, although friends and couples all welcome as well.

What yoga is on offer Hatha, Sivananda, Iyengar, Flowing, Dynamic and Power Yoga.

Other things to do Optional excursions: to a tea plantation, elephant sanctuary, a boat trip down the famous Kerala backwaters, or shopping in Trivandrum, or visit some of the area’s palaces and temples.

What’s the vibe like Quiet or active: Palm Tree Yoga is in a quiet bay beside the beach with its own restaurant and ayurvedic center. It’s a five minute walk to the small village of Sumadra, or 20 minutes in the other direction (or five minutes by tuk tuk) to bustling Kovalam with its shops, cafes and restaurants.

What’s great about it Amazing rooftop yoga shala that looks straight out to sea. Purpose built, shaded, cool and fully equipped. The on-site fully licensed ayurvedic center offers massages, ayurvedic treatments and courses at reasonable prices. Food is amazing too (the tables also overlook the sea and at night you can see the oil lamps from the fishing boats sparkling on the horizon).

Take me there Open November through to April. Teacher and yoga style changes every two weeks.

13 night holidays £750, sharing with one other person, or £950 for a single room. freespirityoga.co.uk/node/845

NOMOMENTO ROCK‘N’YOGA RETREAT IN PORTUGAL

31st of July — 6th of August 7—13th of August

ONE WEEK FOR ROCK CLIMBERS, YOGIS AND ADVENTURE-LOVERS IN THE LEMON TREE HOUSE ‘CASA DO LIMOEIRO’ ON A PORTUGUESE FARM. On this retreat your days will be filled with yoga, climbing and boulder-trips around Lisbon. Start your day with an energizing yoga class on the beach or the lemon tree house to get ready for your climbing day ahead. Enjoy an urban yoga class in the creative city of Lisbon including sightseeing.

Book now: office@rock-n-yoga.com

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www.rock-n-yoga.com

Tropical Paradise - Pacific Palisades, Southern California, USA Who’s it for Anyone over 18 who wants to feel healthy and be good to themselves…and enjoy a nice bit of Californian luxury.

What yoga is on offer Early morning Vinyasa Flow and evening restorative yoga. Special guest yoga instructors announced for each retreat.

Other things to do Includes easy-to-moderate hiking in the Santa Monica hills. Other activities close by include paddle boarding, kayaking, surfing, sailing, horseback riding.

What’s the vibe like Nurturing, intimate retreat with a focus on health, nutrition, fun, exercise, relaxation and wellbeing.

What’s great about it Stay in a unique, luxury home with a tropical paradise pool patio, located in the coveted celebrity neighborhood of Pacific Palisades, between Santa Monica and Malibu, at the foot of the Santa Monica mountains, less than a mile from the beach and the Pacific Ocean.

Take me there $2,500-$4,000pp all inclusive April 24-30, May 29-4, June 19-25, Sept 18-24, Oct 9-15, Nov 6-12, Dec 4-10 tropicalparadiseretreat.com

Olives and Vines - Chemin de Valdaray, France Who’s it for Anyone who is in need of an escape and wants to soak up a bit of 5-star luxury in the south of France (who doesn’t?).

What yoga is in offer Mainly Vinyasa Flow, but also escapes in Pilates & Chi Kung, Yoga and Cycling, Yoga & Cookery and Boot Camp Yoga.

Other things to do The house has a saltwater heated swimming pool, beach volleyball, boules court plus quiet areas for contemplation. Trips to local Provencal markets, a honey farm, vineyards, or visit the local ports.

What’s the vibe like Retreats at Olives and Vines take place at a newly renovated luxury house, Mas des Avelines. The house, which is also available for venue hire, is set in the peaceful undulating hills north of Bandol, and is just a short distance from the coast. Bandol is located between Marseille and Toulon in the Var. What’s great about it Find your bliss with good food and drink rather than a detox. The location offers the perfect peaceful setting for guests to get away from busy lives. Great yoga, great living and a fulfilling getaway, and all with absolute luxury.

Take me there Multiple retreat dates through the summer months www.olivesandvines.eu

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Tuscany Retreats

Sky Pilates and Yoga - Gran Canaria, Spain and Santorini, Greece Who’s it for All welcome for a week of yoga, Pilates, meditation and fun designed to rejuvenate a passion for life.

What yoga is on offer Classes in Hatha, Vinyasa Flow and Yoga Nidra, as well as meditation.

Other things to do Gran Canaria: hiking in the lush green volcanic mountains of the island’s interior, cultural visits and additional options such as in-room massage, mountain biking, surfing, kite surfing and Stand-up Paddleboarding (SUP).

Santorini: hiking and cultural visits to the villages of Oia and Fira. Catamaran excursion, swimming in sulfur springs, beaches, snorkelling and also in-room massage therapies.

What’s the vibe like Tends to be social, but in a holistic and healthy way, with an emphasis on disconnecting from stressful environments and reconnecting with oneself. Enjoy good conversation and make great friends, but also space to breathe and for personal exploration and practice.

What’s great about it Great for goal setting. A place to re-evaluate your health and lifestyle and for guidance on creating challenging but attainable new healthy goals. Leave feeling refreshed, rejuvenated and empowered.

Take me there now Gran Canaria, Spain (April 9-16, July 2-9) From £540 (shared accommodation) Santorini, Greece (May 7-14, September 24- October 1) £753 (shared accommodation) skypilatesandyoga.com

award winning fusion

you + me + retreat = a soulful wellbeing Surround yourself within the rolling hills and explore the many sounds, colors, textures, culinary delights that Italy has to offer. The retreat is nestled in the hinterland close to the world heritage cities of Florence and Siena. www.retreats.yogalates.com.au

Teacher Training Byron Bay, Sydney & Tuscany Combine retreat with training join master Teacher Trainer Louise Solomon with 29 years experience.

Regarded as an expert in fusing Asana & core by Yoga Australia. 200hr Yoga Alliance registered.

Already a Teacher? Upgrade your professional development with our Postgraduate Course. www.yogalates-training.com

Yogalates Anytime, Anywhere.

Subscribe now www.onlineyogalates.com FIND US ON FACEBOOK

info@yogalates.com.au

The Watermill - Posara, Lunigiana, Tuscany, Italy Who’s it for All levels from beginner to intermediate. No prior yoga experience necessary.

What yoga is on offer Yoga teacher Claire Murphy (claire-murphy.com) calls her five-day course ‘Unplug and Unwind’: unplugging from the daily ‘busy-ness’ and ‘doing’ and, instead, finding a way of simply ‘being’.

Other things to do Excursion options to the fishing villages of the Cinque Terre and the market in the nearby walled Medieval town of Fivizzano, plus an organic vineyard for tastings, a castle and cavernous grottos beneath the Apuan Alps in a nearby spa town.

What’s the vibe like The watermill is secluded and quiet, but not isolated. A great balance between self-fulfilment in a peaceful retreat and enjoying the age-old true Italian lifestyle.

What’s great about it Unplug and unwind whilst savoring the true Italian lifestyle of Lunigiana, the unspoilt region of Tuscany surrounding the mill.

Take me there The five-day Unplug and Unwind retreat runs from September 19-24. Prices start £1,145pp sharing; single rooms from £1,235. Includes all meals, local transport, yoga tuition and excursions (not airfare to Pisa). watermill.net/yoga-retreat

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Croatia Yoga at Hotel Mlini near Dubrovnik 4 June to 16 July Based at the fabulous 4-star Hotel Mlini near Dubrovnik in the beautiful south of Croatia.

With lots of activities and hidden beauty spots to explore, there is so much to do in the afternoons and evenings.

Two hours of morning yoga on our shaded yoga space right by the beach will energize and inspire you. Beginners welcome.

Arrive any day you prefer and stay as long as you like from short breaks of 3 nights upward.

Average 15 guests every day. The holiday attracts a mix of solo travelers, couples and groups from the UK and the rest of Europe.

www.croatiayoga.com

Also open in Sardinia 21 May - 30 July and 20 August - 1 October (www.sardiniayoga.com) and in Majorca 24 March - 4 June and 24 September - 30 October (www.caladoryoga.com)

Yobaba Lounge - Chalabre, France Who’s it for Suitable for all ages and abilities, solo travelers, companions and couples.

What yoga is on offer Two guided embodied meditation sessions a day, aimed at all levels and incorporating the teachings of wisdom traditions including use of ujjayi breath and simple yoga asanas (classical Hatha) to attain a meditative state. The goal is to provide a structure and practice that enables people to get in touch with their inner voice and inspires them to continue a self-practice afterwards.

Other things to do The surrounding Pyrenees region is filled with natural attractions, including lakes, hot springs, mountains, markets, castles and other historical landmarks. Includes one or two excursions to nearby sites of interest and wild swimming in lakes or mountain streams.

What’s the vibe like Retreats include periods of silence to enable participants to reflect and reconnect with their core selves. The house itself has the feel of a vast temple, with large, stylish rooms and a walled garden outside that features a labyrinth for walking meditation, a serene setting in which to unwind, reflect and replenish.

What’s great about it A unique combination of periods of silence, exceptional food, stylish

accommodation, and guided meditation sessions designed to enable retreatants to delve into the metaphysical aspects of their yoga practice. The signature retreat format ‘Breathe from the Soul’ combines the transformative power of noble silence, meditative movement on the breath and a delicious, purifying diet.

Take me there At the Lakeside: September 15-19 At the Lounge: July 8-12, July 30 - August 3, August 17-21, October 15-19 Price for Lakeside retreat: £300pp bringing your own tent & selfcatering, up to £1,600 for a couple in a large double room.

Nearest airports: Carcassonne (35 miles) and Toulouse (75 miles) yobabalounge.com

A PLACE OF BEAUTY AND BALANCE “One of the 20 best yoga retreats in the world” The Times, 2016 www.breathoflifesanctuary.com

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Sky

Pilates and Yoga Retreats

Gran Canaria Spain

9-16 April 2-9 July

Two Destinations

to disconnect and destress

Who’s it for Anyone over the age of 20. There are mixed ability classes catered for all levels of fitness and interests.

What yoga is on offer Yoga and Pilates fusion, exploring the vitality of your breath, with the stability of your core, and the functional movement within your body. A great way to include correct biomechanical movement into everyday living, or to fine tune your yoga practice.

Other things to do Private consultations, massage, cookery classes, wine & cheese tours, nature walking, poolside relaxation, local cuisine and lifestyle.

What’s the vibe like The environment, location and venue has theC flexibility to allow people to have a mixture ofM a quiet, contemplative retreat or to blend into Y a more social gathering if desired.

CM

What’s great about it MY Unwind in the beautiful Tuscan countryside, CY close to the world heritage cities of Florence and Siena and explore the sounds, colors, CMY textures and culinary delights of Italy.

K Take me there August 21-27 and August 28-September 3 Apartment with private bathroom - €890 Apartment with share bathroom - €790 Twin share (check availability) - €690 retreats.yogalates.com.au

Our focus is to give you the space, time and energy to create effective healthy goals. Let the expert instruction of the Sky Retreatsʼ instructors guide you in creating and attaining those lifelong wellbeing goals.

Healthy organic vegetarian meals, daily practice of yoga and Pilates, transport to and from the airport, numerous active excursions and memories to last a lifetime.

All this and more included in your ultimate healthy holiday.

“

8 days 7 nights Yoga and Pilates retreats starting from £539

“

Yogalates Wellbeing Retreats Il Bel Canto, Radicondoli, Tuscany, Italy

“Alex, a 'classical' Pilates expert, explained everything incredibly clearly and I found bits of my core I didn't know existed!”

Santorini Greece

7-14 May 24 September - 1 October

www.skypilatesandyoga.com info@skypilatesandyoga.com

be sure to mention discount code OMYOGA for 10% off your next Sky Retreat

om mind Meditation of the month

A

leap of spring Using the power of nature to spring back into life. By Jill Lawson

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om mind

S

pring is the season of anticipation. Tight buds are awaiting the call to bloom, wildlife begins to re-emerge, and young birds are eager to spread their wings and fearlessly take flight over the flourishing landscape. The wonder and amazement we feel in spring inspires us to also bloom, re-emerge, and to spread our wings.

But what does blooming, re-emerging, and flying actually mean to us as humans? While we do not endure many changes with the seasons, or at least not so many noticeable changes, the warmer days and lingering sunlight still has an effect on our psyche. We can use the changing of the seasons to help us meet our goals, especially when we tune into the subtleties presented by this glorious time of year.

The following meditation is designed to help you align your intentions with the rite of spring, so all your desires may bloom into your imagined reality. Practice every day until you feel your enthusiasm for life re-emerging. Fly straight toward the place where your dream world is awakened.

Do it now

Begin in a comfortable position, either in nature, or near an open window. Tune in to your sense of smell. Notice the earthy waft of spring tantalizing your senses. Envision your favorite flower in bloom, wildlife stretching their limbs after a winter’s rest, and birds taking their first big steps out of the nest.

What feelings do these images conjure in your mind and body?

Are you excited? Giddy? Ready? Allow yourself to be poised on the edge of action, and while you are there, visualize a seed that contains all of your innate and powerful energy.

Next, imagine yourself planting this seed of potential in rich and fertile soil. Connect the essence of spring to the image of your seed. Trust, with time and attention, your seed will begin to sprout.

Give your seed the care and nourishment it needs to bloom.

Whatever supports your intention, be it discipline, better nutrition, more time in the fresh air, give this to your seed.

Now, sit back and witness the show of your seed beginning to bloom. Watch it grow from a hard, tight pellet into a beautiful flowering plant. Feel the energy of your blossoming life reach high up into the sky, like a bird in flight. Take in the amazing qualities of nature, the birth of spring, and use it to foster the promise of new beginnings.

Jill Lawson is a writer and yoga teacher in Colorado, USA (jilllawsonyoga.com)

om mind

Better bedtimes

REAL L IFE

YOGA

Six simple steps for a more peaceful night’s sleep. By Meg Jackson

I

t’s something so important, most of us spend a third of our life doing it but at least one in three of us aren’t getting enough of it. A lack of it makes you more likely to put on weight, have a depleted immune system, an increased risk of developing type 2 diabetes, high blood pressure and depression. It’s so important that trying to survive without it will kill you quicker than trying to survive without food.

It’s sleep, of course. Something that many of us take for granted until you get one of those nights when you’re staring at the ceiling with your mind determined to solve third world debt, plan your grocery shopping for the next six months, and work out if your neighbor gave you a shifty glance earlier.

Looking at it from the point of view of our body, you can understand why it reacts the way it does on nights like those. For most of our day we are being over-stimulated by phones, televisions, computers or tablets (pick a device). So you can’t blame your body for struggling when we want it to go from “Watch this! Laugh at this! Think about this! Look at her life! She is happier than you are!” on a constant loop to “Stop it all! I must relax and sleep now!” in the space of a few minutes.

The world around us has evolved beyond recognition since we were living in caves, dragging our knuckles on the ground and communicating in grunts, but the stuff that

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goes on inside us hasn’t changed that much. Our sympathetic nervous system (the one that’s responsible for your ‘fight or flight’ mode) still works exactly the same. The prospect of having to react to a bear attack in your lounge is fairly slim nowadays but our system still reacts in the same way, on a lower level, from being constantly bombarded by things demanding our attention. It never has the opportunity to switch off. Consequently, you want to go to bed but your body thinks it needs to be poised behind the door with a big club, waiting for a fight with a grizzly.

Try these things as you’re getting ready for bed to help your body and mind wind down. (There are yoga poses you can do but if you’re like me the last thing you’ve got time for is clearing yesterday’s clothes off the floor, moving the cat, finding your clean-ish leggings, rolling out your mat, going for a wee, moving the cat again…and so on. So try these instead.)

GET ALARMED Power down and step away from all your electronic devices at least 30 minutes before you want to go to sleep. I use my phone as my alarm clock but setting it as I get into bed inevitably means I have a ‘quick’ look at Facebook and an hour later I’m still watching videos of comical goats. So before you start

these bedtime preparations, put your phone on flight mode and set the alarm. Now leave it alone.

THE RIGHT NOTE I love making lists. So much so that my helpful brain tries to do them just as I’m trying to go to sleep. And because they’re in my mind I have to keep thinking of them.

Again and again. So whether it’s things I need to do the following day, or even things that happened today which I need to think about tomorrow (yes that sounds crazy, but as soon as it’s written down I no longer need to hold it in my head) I write them all down before I start getting ready for bed. It really works. And it’s an excuse to buy new stationery.

MINDFUL MULTI-TASKING Need to hang out the washing? Tidy up toys? Clean your teeth? Of course you do – but do it all mindfully. It’s inevitable there are jobs you need to do before you go to bed. So do them during your device-free 30 minutes, but make them into a little meditation time. Totally focus on the job you’re doing. Be aware of your breathing, every movement you make, the textures in your hands, things you can smell or hear.

Whenever your mind wanders, without criticism or frustration gently bring it back to the present moment. And if you

om mind

“The world around us has evolved beyond recognition since we were living in caves, dragging our knuckles on the ground and communicating in grunts, but the stuff that goes on inside us hasn’t changed that much.”

can remain in this state whilst stepping on a Lego brick in bare feet, you are an enlightened being (in which case, say ‘hi’ to Buddha for me; your work here is done!).

PAJAMA POSING You’ve got to get undressed, right (if you’re going to bed fully clothed we need to talk)? So use this time to slow things down and get off auto pilot. If you haven’t got the time (or the inclination) to do asana before bed, there’s still an opportunity to help your body begin to unwind. When you bend over to take your socks off, pause there for a moment in a soft forward fold, allowing your body to gently hang over your legs. When you pull your sweater off over your head, take the time to get a lovely long side stretch through the side of your waist and up into your ribs. When you take your jewelry off, gently massage each of your fingers and rotate your wrists. With mindfulness, turn every movement into your own little asana practice.

BED IS THE BEST I’ll let you into a little secret. I talk to my bed. Okay, I don’t actually have a conversation with it. It’s more of the strong silent type, for a start. But when I get into it I say a little statement of gratitude for the fact that it’s there, it’s comfortable and warm, and I’m so fortunate to be climbing

into it at the end of the day. When I’m settled I’ll then run through a list of other things I’m grateful for that have happened since I was last there. It feels like a nice way to bring the day to a close and get my mind into the space where I can let it all go. Try just doing a top five if it encourages you to think too much.

GOING…GOING…GONE If your mind is still refusing to give up, use it to do a really slow scan of your body. Do it systematically in a way that works for you.

Maybe start with the back of your left heel, back of your left calf, back of your left knee and so on all the way up to your head, then up the front of the body, and repeat the whole thing on the back then front of the right hand side. Place your full awareness in each bit, noticing how it feels and releasing any tension that might be there (if you can’t let the tension go, see if you can imagine how it would feel to let it go). When you’re done, let your attention rest on the rise and fall of your belly with each inhale and exhale.

You might like to associate words with each breath. I like to silently repeat ‘let’ on the inhale, and ‘go’ on the exhale.

Meg Jackson is founder of Real Life Yoga – a movement to get people to bring a little (or a lot) of yoga into their real lives. Find out more at: reallifeyoga.net

om mind De-Stress: Yoga off the Mat

Letting Go Release that tension, quieten your mind and find true inner peace. By Charlotte Watts

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etting go is often referred to as the ultimate journey for any spiritual awakening and conscious endeavour – yoga practice in all its forms definitely included. But what does it actually mean to let go – what are we letting go of? And, once we let go, what is left behind?

Most eastern philosophies are concerned with the state of emptiness and therefore their associated practices are to help the student find the liberation (nirvana, moksha) we can experience when we let go of all of that mind stuff. This is why so many people escape to a yoga class today. So much

of our lives is dedicated towards doing, that the chance to let go and turn our focus towards our bodies and our breath resembles a sane port in a storm.

But we do run the risk of taking the buzz of our lives into our practice.

When the conditioning of our minds has been to keep doing, evaluating and just about hold on, suddenly meeting space can be daunting. Rather than allowing it to seep in and helping us let go, we can resist the vulnerability that space creates. We can hang on to feeling protected by the familiarity of the constant brain chatter.

“A physical yoga practice is designed to create the body awareness – embodiment – that helps us notice our whole body responses to these open or contract intuitive decisions.”

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Conditioned to think

We are conditioned to think, rather than feel our way through life and it’s no wonder our minds fill up much faster than they are emptying out. As a simple equation we can see that it can equate to feeling overwhelmed, even clogged up and at the mercy of the rising tide of mind-hum, brain chatter and that feeling that we’re our own internal narrator. When this seems like a normal state, a connected yoga practice can help us feel and listen to our need for more space and calm in our lives.

A physical yoga practice is designed to create the body awareness – embodiment – that helps us notice our whole body responses to these open or contract intuitive decisions. Our practice is an opportunity to expand and let that body awareness help us simply let go of anything not happening right in that very moment. Feeling full sensation through the body can ground us.

om mind

Taking this to class

If you’re going to a yoga class simply for the exercise aspect, consider how your entire health and fitness relies on recovery and bringing down stress levels. Once we open up to meeting our bodies for the full experience, we also release muscle tension and create strength with more ease, as we’re not pushing against and adding to tension.

When we arrive at a class, often in a flurry or straight from business mode, this is the setting we bring with us. At that point we have a choice: whether our practice adds to this frenzy or is fully absorbing and allows us to release the tension-forming stuff throughout our lives. n When you arrive at a class, lie down rather than starting to do. Simply lie down with knees bent, soles of the feet on the floor and hands on your belly to tune in to what you bring with you. Being held by the ground immediately helps promote the

safety and calm that can bring you into the present and connecting with your breath lets you know ‘what is’ right now – a great foundation for your practice. n Resist the urge to get into a practice or solve anything you assess needs to be fixed.

Your teacher has a story to lead you through and you will get to the ‘doing’. I’m always most happy to see those students who lie down and prepare to surrender to the practice and the possibilities of what might unfold for them today. n Pay attention to your out-breath – it’s not more important than the in-breath, but stress does tend to make us inhalation dominant as the more excitory tone of the breath cycle. Balancing out energizing with full release on the exhalation is an important emphasis in a modern class. Watch for signs that you breathe in over the end of the out-breath and allow it to go right to its end conclusion, without force. n Notice what is arising and what is naturally ready to leave. You don’t need to try and let go of anything in particular, we are releasing and letting go naturally on each exhalation, it’s just that our brain frenzy can get in the way. Getting ourselves out of the way means the process can evolve. We often fill space not to feel this as we make be asked to look at difficult stuff, but we can be reassured that all things are moving through and meeting them is part of the process. As Rumi said in his poem The Guest House, “meet them at the door laughing, they may be clearing us out for some new delight.” n Notice how we move towards sensations we like or deem pleasant (e.g. poses we are good at or feel easy) and move away from the opposite, more unwanted experiences.

To let go is to release anything that arises, the nice and the not so – as soon as we attach to a feeling or thought, it has already passed. Open-mindedness means letting go of the past to be able to be in the present moment and not needing to judge whether any experience is ‘good’ or ‘bad’. n Find classes where you have the room and space to feel these opportunities to let go. Advancing in yoga is not becoming bendier, but letting go of the striving and the need to get anywhere at all.

Charlotte Watts is a UK-based yoga instructor and the author of The De-Stress Effect: Rebalance Your Body’s Systems for Vibrant Health and Happiness (charlottewattshealth.com)

om spirit

All you need is

love ♥

Born in Mauritius and now living in Germany, spiritual master Sri Swami Vishwananda is visiting London in April to give Darshan. In an exclusive interview, the Bhakti Marga founder tells OM that it’s all about the love What was your childhood like I was born on the island of Mauritius. Even as a child, I was immediately and naturally interested in God only. I would pray and make other children pray with me, or I would ask my grandmother to take me to visit temples. And when playing with my friends and cousins, we would reenact the Ramayana or other spiritual tales. One of us would act as Lord Rama, another as Lakshman, Hanuman or Sita. When I started to have some little savings, I would use all my money to buy pictures or murthis (statues) of deities and supplies for puja (prayers). I had to do it mostly secretly because my parents didn’t want me to pray that much. They were Hindus, but not really that interested in spirituality or religion.

Tell us about Bhakti Marga Bhakti Marga is the name of my mission.

Bhakti means devotion, and marga is the path. So it’s the path of devotion, the path of love. I came to help people open their hearts to the divine, to the unconditional love that is present within every human being. And to find this real love and realize this deep connection to god within oneself, one must practice bhakti – devotion. What’s lacking in this world is love, and bhakti is bringing that love back. To put it simply, Bhakti Marga is the building of a devoted personal relationship between oneself and god for the sake of love.

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Describe your own yoga & meditation style The people who walk the path of bhakti within Bhakti Marga practice sadhanas (spiritual techniques) that I recommmend to them: Atma Kriya Yoga, chanting of the divine names, singing, Seva (selfless service), and so on. Atma Kriya Yoga is a very simple way to help awaken love and come into contact with your true self. It awakens the Shakti, this cosmic energy inside of you, so that you return back to the universal source which is your true self. It helps one to realize that god is in everything, in every action that one does, so that more and more, everything that one does is a spiritual practice. As they deepen their practices they become more and more shining carriers and emissaries of the love that is already inside

of them; they not only help themselves but also help others to attain the love of god for the benefit of everyone.

Can you explain the bhakti path The bhakti path is not different from what people in the west do in their spiritual practices – devotion is something universal to every religion. When Christians pray in churches, they devote themselves to Christ.

When Muslims pray in mosques, they devote their prayers to Allah. Likewise, all religions practice devotion. Even in today’s world, you see that everyone has devotion to something in their life. Whether it’s a famous musician, a beautiful person, or a kind of coffee. But what’s important to ask in life is, what will one benefit from being devoted to that person or that object? That’s what spiritual

om spirit practices are there for – to help us cross over from limited things, to what is unlimited and eternal – the Satchitananda, the eternal truth, consciousness, and bliss of the soul.

What are your core spiritual messages The most important thing is to love, and to trust that god is with you. A life without love is like land which you can till as much as you want, but it will never be fertile. Your life’s purpose is only to attain god’s love and the moment you get this, you get everything.

Your prayers and meditation and all your spiritual practices are to attain and realize this love. So this is what humans are born for, because this life itself will finish. You will not stay here forever, and what you think is you is just temporary. Become aware that you have come here to realize the greatest goal of all, to realize your true self, which is divine love. This love, which seems far away for the mind and sometimes even seems inaccessible, actually is the closest to you.

God is sitting in the heart of man, knocking and saying, “Open the door. Let Me out.”

Unlock the door of your heart and let the unconditional divine love flow. Then you become a messenger of peace and love and will spread this love, without words; you don’t need to say, “I love you”, you just need

to radiate it. You carry the love of god. As for the rest, god will look after it. It’s simple.

And how important is self-love The only way one can come to realize divine love, the love of god, is to see it in themselves, firstly. The love that you have inside of you has to be reached before it can be shared with other people. The way to do that is by calming the mind, which is always judging and commenting on what it thinks is right. The heart has to be brought to the front of your awareness, and this can be done very easily. It just depends on what you give importance to: do you want the outside reality to be what you attach yourself to, or do you want to go to what all is created by, the source of all creation? All the outside will be done in time, but the truth that you have inside of you is eternal.

How do we achieve more joy in our lives Well, the only mantra one needs is to remember any name of the divine which one feels close to. This a great mystery which can’t be understood by the mind, but it is found in all religions and spiritual traditions.

To chant the name of god is like being in love with the divine. I always like to sing bhajans and do kirtan, because the singing of god’s names uplifts everyone. You will see it in the people around you – there’s something very special and powerful about the divine names. The people feel more calm, more joyful afterwards. As you sing bhajans, the mind automatically drops into the heart. During the singing and also afterwards, when you sit for a few minutes in silence, the feeling of peace and love is very present.

RECEIVE A BLESSING FROM A SPIRITUAL MASTER

Mahamandaleshwar Sri Swami Vishwananda is visiting London on April 26-27 to give Darshan. The program includes devotional music and songs from various traditions, inspirational talks and the Darshan blessing itself. Open to all and free to attend. For details visit: bhaktimarga.co.uk

Darshan with

Mahamandaleshwar Sri Swami Vishwananda 26 & 27 APRIL 2016

London

Time: 5:30 pm till late Place: The Great Hall, Adelaide Road, Leyton, London, E10 5NN

Register via www.bhaktimarga.co.uk Email: BMUKevents@bhaktimarga.org 99

om spirit

Paths to peace Nico De Napoli discovers that there are many paths to peace and transformation as he explores the connection between yoga, meditation and religion

P

eople often ask: are yoga and meditation religious practices?

Personally, I view and experience both as secular disciplines that promote introspection.

Spirituality in itself can be completely detached from religious doctrines or the supernatural, focusing on humanistic qualities such as love, compassion and concern for others.

The physical aspect of yoga is a celebration of the human body and its potential. In this respect, the practice is

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almost incompatible with religions, which are traditionally body-phobic. The Bible, for instance, speaks of the ‘vile body’.

Even pressing the hands together in ‘prayer’ does not feel to me like a religious gesture, but rather like one of inner unity: joining together the two sides of the brain, the feminine and the masculine.

Of course, depending on where and how it’s taught, yoga can carry varying degrees of its philosophy, which stems from Hinduism. Even though these spiritualphilosophical concepts don’t necessarily

fall into any specific religious framework, at times they inevitably do.

On the teacher training course I did at quite a traditional ashram in India, for example, they imparted a good deal of Hindu dogma and rituals; which felt strangely at odds with the organic flow of yoga. On the whole, however, the experience was very enjoyable.

Vipassana meditation

Meditation too has often been likened to prayer, and of course there are similarities:

Good vibrations

Another striking feature of the relentless mind chatter is that it’s incredibly selfcenterd. During the first few days of the retreat, I was ashamed with myself at how self-obsessed my thoughts had been.

But around day 3, in one of the video lectures that are shown in the evenings, the witty late teacher, Goenka, points out that this is the very nature of the mind; it’s just how it works.

I finally understood what the concept of the mind and the ego being one and the same really meant. And I felt a huge relief that it wasn’t just me.

After 10 days of meticulous practice on the Vipassana course, one learns to feel the entire body vibrate, as the illusion of solidity dissolves.

Everything in the universe is made of vibrating energy. Even our body is vibration, as it’s made of atoms, which are made of electromagnetic particles literally spinning in orbit.

The human brain can identify a limited range of sounds, colors, sensations and smells that interact with our physical sense organs through energetic vibrations.

Therefore, our reality is based on our ability to perceive. And, apparently, we’re only able to perceive 1% of what exists.

The illusion of solidity is created by the limits of our senses. Modern physics teaches us that atoms have no defined boundaries: when our hand touches the wall, for example, there’s a point at which it’s impossible to say whether a particular atom belongs to our hand or to the wall.

Once the Vipassana technique has been mastered, on the last day of the course, the ‘loving kindness’ element is added to the vibration. Which makes it all the more special, as one literally radiates love and kindness.

Rewiring the brain

On my very first meditation retreat in the Austrian Alps, I achieved a very similar result almost instantly through the loving kindness meditation that was taught there: I literally felt my body float in and above the mountains. It was amazing.

But feeling loving kindness on command isn’t always easy. Some people can’t feel it at all. Which is why the Vipassana technique is a very useful tool that ought to be taught in schools and prisons alike.

The practice of mindfulness meditation, popularized in the West as a stressreduction method, is an integral part, if not the essence, of Vipassana.

Every mental state has a coexisting sensation in the body, so by observing the physical sensations, we also observe the mind and with the help of conscious breathing, we can learn not to act on cravings or negative emotions.

Psychologists have estimated that on any given day, 99% of our thoughts are exactly the same as the day before.

No wonder we are plagued by anxiety, depression and all sorts of addictions, as most of these thoughts are driven by worry and fear.

Luckily, disciplines such as yoga and meditation can help us rewire the brain and choose different thoughts and actions; they allow us to convert negative energy into positive - transforming our life and the lives of those around us.

GA O

certain meditation techniques may involve mantra repetition, which is the same as reciting a prayer.

Vipassana meditation, on the other hand, offers a secular, almost scientific approach: it makes us focus on the breath and on physical sensations – from the most obvious ones, like hot and cold, to more subtle ones such as vibration.

Vipassana means, ‘to see things as they really are’. It is a pre-Buddhist meditation technique that was popularized by the Buddha 2,500 years ago.

When I attended the 10-day silent retreat a couple of years ago, I experienced first hand what I’d known intellectually for a long time - that the mind can be our worst enemy and that, if left untamed, it can slowly destroy us.

If this sounds extreme, think of emotions such as anger, resentment and hatred, which are generated by thoughts in the mind, and how destructive they can be to oneself and to interpersonal relationships as well as collective relationships (between rival nations or religious groups).

One of the advantages of the enforced silence during the retreat is that it makes you take the meditation practice quite seriously – if you don’t, you go crazy.

When you can’t speak or send a text message to anyone for 10 days (the use of electronic devices is not permitted and you can’t even read a book), you realize just how wild the mind is.

So long as we engage in conversation with someone else, we tend to follow a more or less logical path. But when the dialogue is only in our mind, it branches out all over the place with no logical sequence whatsoever.

The ‘drunken monkey’, as they call it.

DS OF Y N E

FRI

om spirit

Friends of Yoga Society International

Yoga Teacher Training Foundation Course 200 & 500 hour Qualifications

TEACH THE YOGA YOU LOVE Tutors throughout the UK offering professional training since 1972

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om living

Power Plants Harness nature’s vitality with the power of plants

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om living

Pesto Cauliflower Potato Salad Ingredients For • • • • •

The Salad ½ head cauliflower 1 tbsp olive oil 7 small white potatoes 150g (1 cup) fresh or frozen peas 40g (¼ cup) toasted pine nuts

For The Pesto Dressing • 40g (1 ½ cups) lightly packed fresh basil leaves • 1 tbsp white wine vinegar or balsamic vineg ar • 1 tbsp freshly squeezed lemon juice • 4 tbsp olive oil • 3 cloves garlic, peeled • ½ tsp grated lemon zest • ½ tsp salt • Salt and pepper to taste

Courgette White Bean Burgers

Method

Ingredients

Method

1.

•

1.

Remove the thick inner stem from the cauliflower, slice into thick 1-inch slabs.

Preheat a grill pan over high heat. Rub the cauliflower with olive oil and arrange the pieces in a single layer and flip every few seconds for 4-5 minutes until charred and tender. Transfer the cauliflower into a mixing bowl.

2. Peel and dice the potato in half and transfer into a sauce-pan. Cover with boiling water and cook for 6-8 minutes.

Stir in the peas and cook for a further two minutes. Add these vegetables to the cauliflower.

3. In a food processor, pulse together the pesto ingredients plus two tablespoons of water until smooth. Spoon the mixture onto the vegetables, add the nuts, and mix thoroughly. Cover and chill for 10 minutes to blend the flavours.

4. Garnish each serving with a few nuts

All recipes and images from Lucie McAdams theglowwithin.com Instagram @veganglow

• • • • • • • • • • • • • • • • • • • •

3 small-med courgettes, grated, drained (this is about 1½ cups once drained) 4 brussels sprouts ½ red onion, diced or grated 1 can cannellini beans, rinsed and drained 30g (1oz) vegan cheese, crumbled 2 tbsp flax 2 tbsp chia seeds 2 tbsp almond meal 2 tbsp sunflower kernels 1 tbsp smoked paprika ¼ tsp Salt ¼ tsp pepper Tomato Ketchup or sauce of choice ½ avocado 1 small garlic clove 1 tsp smoked paprika Juice of half a lemon 2 tbsp almond milk ¼ red bell pepper 2 basil leaves, optional 2 wholewheat bagels

Suggested Toppings: Avocado, red bell pepper, sliced onion, spinach, etc

2.

3.

4.

5.

6.

7.

Preheat oven to 200°C (400°F). While oven heats, grate courgette in food processor then put in strainer, salt and let sit for 10 minutes.

Meanwhile, add red onion and brussels sprouts to food processor, pulse 5-6 times until finely chopped. Set chopped onions and brussels sprouts aside and add white beans to food processor. Pulse until nearly pureed.

Take handfuls of courgette and squeeze out all water before adding to large bowl.

Add onions and brussels sprouts to drained courgette in large bowl, then beans, vegan cheese, flaxseed, chia seeds, almond meal, sunflower seeds and seasonings. Stir until well combined and thoroughly mixed. Place in refrigerator for one hour (or longer).

Once burger mix has sat for an hour, remove and create 6-8 patties with your hands.

Place patties on a wax lined baking sheet (I also sprayed my baking sheet with a little coconut oil cooking spray) and bake for 12 minutes.

Remove tray, gentle flip patties and bake another 8-10 minutes or until cooked to your liking.

Assemble your veggie burgers using bun of choice, then top patties with sauce of choice and whatever toppings you prefer – we used red bell pepper, spinach, and sliced avocado.

Enjoy!

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om living

Matcha Mint Cheesecake Ingredients

Method

Base • 4 tbsp sunflower seeds • 4 tbsp ground flax • 2 tbsp cocoa nibs • 9 large medjool dates • Pinch salt

1.

Filling • 186g (2 cups) desiccated coconut • 2 ripe bananas • 137g (1 cup) raw cashew nuts • 5 tbsp maple syrup • 4 tsp agar flakes • 3 tsp green matcha powder • 2 tsp vanilla extract • Handful fresh mint

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To make the base, process all ‘base’ ingredients in a food processor until you have a sticky dough. Press the dough firmly into the bottom of a round 7 inch cake tin making sure you press the dough into the corners.

2. To make the middle filling, add half of all the ‘filling’ ingredients except the matcha powder and mint leaves into the food processor and blitz until smooth. Scoop out the filling and spread it firmly and evenly onto the base.

3. Repeat the above process adding the 3 teaspoons of matcha and a handful of fresh mint then spread it on top of the other two cake layers.

4. Refrigerate overnight to let the mixture set then sprinkle with matcha powder (optional) and garnish with fresh mint.

w m no t co ts e a ke abl w. o Tic ail av ash g yo om

2nd & 3rd April 2016 SECC Glasgow THIS YEAR’S SHOW FEATURES: • • • • • •

Workshops with top yoga teachers Dragonfly Yurts Kirtan Scotland’s Pop Up Temple Hotpod Yoga Relax Kids Children’s Yoga Area Over 50 FREE yoga open classes and MUCH more...

Download your free show guide and book tickets at omyogashow.com OPEN: Saturday 2nd April 2016 . 10am - 6pm | Sunday 3rd April 2016 . 10am - 5pm 1 Day Entrance Ticket on the door: Adult £9 (£7.50 online in advance) | Concession £7.50 (£6 online in advance) Under 16 FREE

You can also visit us at Manchester, EventCity . 20 | 21 | 22 May 2016 and London, Alexandra Palace . 21 | 22 | 23 October 2016

om living Nutrition Zone:

Fast love

The rise of fasting. Nutritional consultant Theresa Cutts explains some of the science behind this growing health trend (that’s been around for thousands of years!)

F

asting – the act of abstaining from consuming food for a period of time – is often associated with the long-time traditions and practices of different religions, the best known examples being Ramadan and Lent.

Nutritional research is increasingly suggesting that fasting is a practice that can bring significant health benefits if done sensibly and as part of a healthy regime.

In the West, it is still sometimes perceived by traditional medical authorities as controversial and even risky for people to do it unsupervised, particularly for quick weight loss (and if you are pregnant, breastfeeding, about to undergo surgery, have underlying health conditions, a known eating disorder, or regularly take medication, then you should speak to your health practitioner before undertaking a fast of any sort).

However, we are beginning to see science highlighting the potential benefits of fasting for long-term health.

Fasting has a long and strong connection with the practice of yoga and its adoption of ayurvedic principles. The yoga community has continually embraced it as an aid to improved physical, mental and

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spiritual health, wellness and development.

Devotees have always valued the purifying benefits of fasting, often integrating a fast into their regime.

Health benefits

Short-term fasting has many benefits, from improving one’s willpower to resist unhealthy foods, to improving skin, to increasing energy and mental clarity. Many feel a real sense of achievement, building self confidence and belief that you can do it and feel better too.

Fasting is also becoming widely acknowledged for its ability to improve the body’s resistance to a number of longterm health issues, measured by certain key health markers such as cholesterol, glucose and growth hormone (IGF-1). These markers are ultimately associated with many degenerative diseases and premature aging. Pioneering research in the USA by Dr Walta Longo at the University of California is leading the way in exploring these benefits.

In 2012, a BBC2 Horizon documentary Eat, Fast & Live Longer presented by acclaimed TV doctor and science journalist, Michael J Mosley, propelled the concept of

intermittent fasting into the limelight. The program highlighted research from medical institutions and experts across the US, which increasingly supports the belief that fasting intermittently can help us stay younger and healthier.

It also suggested that fasting intermittently could help people to make long-term lifestyle changes. “It’s not what we eat but how and when we eat it,” said Mosley. His conclusion of fasting for two days per week – coined the 5:2 diet – has inspired many more people to try fasting for the first time and adopt it longer term as part of a healthy lifestyle. Fasting has become an achievable and workable option for many lifestyles.

Types of fasting

Traditionally, fasting requires full abstention from food and drink, with only water taken to prevent dehydration. As our understanding of nutrition has developed, we now know that the traditional way of fasting using water alone does not provide the body with sufficient nutrients and energy during the fasting days. As a result, there are numerous variations on the fasting theme, varying from

om living how you fast and over what time period, to what you do or don’t consume during fasting. These include:

Whether it’s a juice or smoothie fast, or a program such as The Lemon Detox (which mixes up a perfectly balanced drink using the nutrient-rich Madal Bal Natural Tree Syrup, lemon juice, water and cayenne pepper), the idea is one of supporting your body. If you provide the body with essential nutrients, vitamins and energy while you fast, the digestive system rests and makes the fasting process easier and healthier.

Liquid fasts are popular with yogis, as practicing restraint from solid food consumption is a good practice in self control.

a psychological journey as a physical one.

The body can survive on water alone and without food for extended periods of time if it needs to. However, the temptation of food while you fast can be powerful, so aim to be mentally stronger!

Secondly, try weaning yourself off caffeinated drinks and sugary foods – or any other things you may normally find hard to give up - in the days while you are still eating prior to a fast. This eases the transition to a state of fasting. People who suddenly quit coffee, smoking or alcohol often find they suffer from severe headaches in the first few days of a fast; while many believe this is a direct symptom of fasting, it is more likely to be an effect of withdrawal from these substances.

Thirdly, try to plan your fast to fit your life.

If you’re doing a full fast over several days, clear your social diary as much as possible.

Treat and nurture yourself, having an Epsom salt bath, booking a massage, going to bed early and even picking up a book you’ve been meaning to read for months. Take the opportunity to retreat from your usual hectic routine and truly rest and restore. If you are fasting for just a couple of days, do it when you know you don’t have a string of lunches or parties to attend. You are far more likely to succeed and see real benefits if you plan your fast for a time when you can easily stick to it.

Find the right fast for you

Don’t forget the yoga

n Full fast: full continuous abstention from solid food for short periods (5-7 days) n Intermittent fasting: integrating one or two consecutive days fasting per week into your lifestyle n The 5:2 method: where, for two nonconsecutive days, you restrict calorie intake to 500-600 calories per day n Juice fasts, consuming vegetable and fruit juices only n Liquid-only fasts: such as the Lemon Detox, a program that allows you to rest your digestive system from solid food while supporting your fast with a mineral/ nutrient-rich natural drink

Fasting-based detoxes have become popular choices for both physical and mental cleansing. Short-term fasting diets for weight loss - made popular by the likes of celebrities such as Beyoncé and Gwyneth Paltrow – have raised the profile of fasting generally, prompting a ground-shift in public interest in the concept as a whole.

Having witnessed many people follow a fast, as well as experiencing the process myself, it is clear that every body is different and every experience is individual. You need to find the right fast for you, and the fast that will fit your life.

Some people are happy fasting for a few days while others prefer 7-10 days to feel the process really go full circle. Some prefer a full fast, abstaining from all solid foods, while others prefer to follow a more moderate version, eating one healthy meal every day.

Practical advice

Some advice, however, is suitable for all methods. Firstly, for those who have never embarked on a fast before, the most basic principle to remember is that it is as much

Finally, while strenuous exercise is not generally recommended during fasting, keep active. Yoga is an excellent activity to fill the gaps in the day left by meal times and to keep the body stimulated, and there are some specific yoga exercises to do while fasting.

Gentle yoga supports your fasting, stimulating the circulation and helping speed up the elimination of toxins.

In fact, yoga and fasting together share a great history. It is wonderful to see people now embrace fasting in contemporary ways that fit into our modern lifestyles. There is still so much to learn about the benefits of this age-old tradition and once again, science is showing us that something from the past may well become something beneficial for our future health and wellbeing.

Warning: If you are pregnant, breastfeeding, about to undergo surgery, have underlying health conditions, a known eating disorder, or regularly take medication, speak to your health practitioner before undertaking a fast.

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om living

eatdrinkyoga Healthy eating goodies

Ombar Flavoured Centers Dr Zak’s Powdered Peanut Butter With only three ingredients (peanut flour, a little sugar and a pinch of salt) the powder avoids any of the fillers, stabilizers, emulsifiers and artificial sweeteners found in many protein products, yet packs an incredible nutritional punch. This nut butter is ‘defatted’, through the simple process of a cold press, which results in it having 80% less fat than a conventional peanut butter.

Just add water! £4.49 for 150g tub dr-zaks.com

The folks at Ombar have been making their delicious range of raw chocolate bars (as well as other goodies like chocolate buttons and Easter eggs) for a while now. The newcomers to the range are the Raspberry & Coconut and Coconut & Vanilla bars with decadently creamy flavoured centers. Bring it on! £1.99 ombar.co.uk

Selva Organic Superfoods

Bellevue Tea

Delicious range of teas from Bellevue Tea, an independently owned family business based in Wandsworth, London, in a range of packs and sizes holding both tea bags and loose leaf tea. Try Organic Breakfast Tea and Organic Green Tea, or experiment with Berry Infusion, Ginger & Lemon Infusion or Camomile Infusion.

From £2.00 bellevue-tea.co.uk

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Selva Organic is a new UK supplier and producer of high quality South American superfoods (it also has a base in Peru where it cultivates its chia and maca products). It offers a diverse range of responsibly sourced whole-foods, rich in antioxidants, proteins, minerals, fats, vitamins and other essential nutrients, including wheatgrass, cacao, spirulina and chlorella. £5.49 selvaorganic.com

The original fasting diet and a perfect complement to your yoga.

Mixing Madal Bal Natural Tree Syrup with lemon juice, water and a pinch of cayenne pepper provides a drink rich in nutrients and minerals to support your fast.

9) rth £5.9 o w ( k o o Interested? We’re giving away our b st. etox fa D n o m e L to OM Yoga readers to help with your ok16).

Visit lemondetox.com/book (quote OMBo *

www.lemondetox.com Disclaimer: The Lemon Detox is not a substitute for regular healthy eating and exercise. For more information about fasting please consult your local healthcare provider. *Books are available whilst stocks last. Visit lemondetox.com/book for more information.

om family Concious Parenting

HOW DEEP IS YOUR LOVE? Show your children how much you love them. By Siri Arti

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om family

C

hildren need to be shown love.

When was the last time you expressed your wholehearted soppy love to the humans closest to you, and to yourself?

Next time you shower sweet words upon your children, watch them closely to see how they react. Like sponges, they absorb everything, which is why it is important to be conscious of your behavior.

With kindness and positivity, they grow, rising like beautiful flowers reaching out to the sun. With harshness and negativity, they wither away, becoming small enough to hide in forgotten places. Some will even master the art of invisibility.

Children are sensitive beings, closer to spirit than adults, and more innocent; they experience life through their senses.

Negative reinforcement has no place in a Montessori classroom. Children are neither rewarded nor punished; instead they are positively encouraged to do well, and inspired to live in a kind and respectful manner.

There is nothing more demoralizing for children than being dumped on. Bringing them down with negative attitudes, remarks and mood is an effective way to break their spirit.

As parents, it is important to come from a place of love. Anything outside of that comes from a place of fear, and we certainly don’t want to instil fear in our children.

Parental Practice

For the next 40 days, observe your interaction with your children. Don’t judge yourself; simply bring an awareness to your parenting. Notice how you speak, how you interact and also try to notice where you are coming from. Is it from a place of love or a place of fear? Are your children rising to love in your company, or are they shrinking in fear.

Watch your moods and your energy levels and notice how they affect your parenting. Play around a little by making small adjustments to your day to see if you can shift things. If you notice that you are feeling strained and acting out more than necessary, perhaps you need to get more sleep, improve your diet, hit your yoga mat or even plan a mini break. If you notice that you are projecting onto your children or reacting unnecessarily, create a little space to figure it out and remain open enough to see.

As you move through the 40 days, you will notice a transformation and so will your family. It takes 40 days to break a habit, and often that is all it is.

Siri Arti is the creator of Starchild Yoga and runs regular teacher trainings in the UK and overseas. Visit: starchildyoga.org

“Accept the children with reverence, educate them with love, and send them forth in freedom.”

Rudolf Steiner

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om actions

My story Caught up in a destructive and exhausting hedonistic lifestyle, Charlotte Bell, 21, from London recounts how yoga pulled her back from the brink

W

hen I was 15 my priorities were simple and, sadly, not at all dissimilar to those of my contemporaries. Objective: have a killer bikini body. Solution: yoga.

My commitment to the cause only got stronger as results began to show. It wasn’t until years later, after experiencing what I refer to as my ‘quarter-life crisis’, I realized I had totally missed the point.

Other than being my not-so-secret workout weapon, yoga held little significance in my life until my final year of school. Life was looking good for me. I was a good student, had good friends and got into just the right amount of trouble. But then I hit London. Hard. I didn’t have an ordinary entry into London life. I followed my older siblings and jumped straight into ‘the art world’ – a world where people are judged heavily in every aspect of their conduct; where chain smoking, excessive drinking and ‘recreational’ drugs are familiar characters; where rubbing shoulders with minor celebrities is the norm.

This is when men started to feature in my life – not boys (I decided to bypass them), but my brothers’ friends, hitting the 30 year mark.

By the time I was 18 I found myself in a toxic relationship with someone who did not have the ability to love me back, nurturing a heavy drinking problem and being partial to cocaine or the occasional pill. I selfadmittedly have appalling taste in men, always choosing someone I want to save and then finding myself on a one-sided rescue mission in an oar-less boat.

My family tried pulling me back, but the person I had become was aggressively opposed to any attempts at rescue. But I was scared, emotionally shot and utterly exhausted. Exhausted from being let down and betrayed by people who didn’t care for themselves let alone me.

Exhausted from mistrusting everyone. Exhausted from the embarrassment I caused myself whilst intoxicated.

Exhausted from thinking myself dependent upon other sick people. Most of all I was exhausted from all the hatred I was harboring. The sense of injustice I felt was overwhelming. How could people treat me the way they did? How could I allow this to happen to myself?

Where was my self-respect? I didn’t understand how I could have been so swept up in superficiality that I’d abandoned my real friends and family in the process. I was supposed to be clever. This was not clever.

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om actions Breaking the cycle

The only thing that had remained constant and undestructive was my yoga; I began to recognize that my sadhana was the only thing keeping me sane. I decided something drastic had to happen, and I wanted it to involve yoga. So I packed my bags and headed for America. Before my plan had really settled in my brain, I found myself riding the Greyhound bus from New York City to Massachusetts to certify as a yoga teacher. As any of you who have embarked upon teacher training know, it’s not all easy breezy. A month of being sore, tired and suffering acute pins-and-needles is pretty testing. Nevertheless, I learned, expanded, breathed and bonded. I left crying. Smiling. ‘I’m a new person’, I thought.

So what did I do? I got back on the bus to New York and sat up till 4am drinking wine and texting that guy I just couldn’t seem to let go of. He texted back. That was it. I was sucked straight back in to where I started. I went back to London and the life I had been trying to escape and told people stories about yogic enlightenment and my spiritual journey with a cigarette in one hand and a martini in the other.

“So far in my life I have discovered nothing more important and vital to happiness and peace than the cultivation of a loving relationship with oneself.”

Surprise, surprise, it all went wrong again and this time I hit the ground harder and couldn’t get back up. I lost the person I loved, and with him most of my social life. I was confronted by my own reflection and I knew I was a fake. A fake friend, fake lover, and fake teacher.

What terrified me was the realization that without these different guises I had no idea who I really was, what I wanted or who my friends were. The belief that I needed someone else to complete me and make my life worthwhile was so instilled in my head that I couldn’t stand being alone. I was so distanced from my internal guide that I didn’t even know how to listen to myself. I had been so worried about being accepted and loved by other people that I had abandoned all connection to me.

As well as being diagnosed with depression, my ravaged emotional body started to signal itself in my physical body. I got alopecia and lost the underside of my hair.

I developed a knot in my intestine causing me serious pain as well as preventing the absorption of nutrients into my system. This time, rather than making myself the victim, I despised myself as the perpetrator of my own unhappiness.

Lessons in self-love

So far in my life I have discovered nothing more important and vital to happiness and peace than the cultivation of a loving relationship with oneself. I had recognized that this was lacking and needed restoration urgently. I went home, turned off my phone, sat on my

yoga mat and cried until I fell asleep. I woke up 16 hours later, still on my mat. My head was completely clear. I now recognize this as my ‘spiritual awakening’. I didn’t see an angel. There was no shining light or voice from the clouds. But there was my own voice in my head and when I stood up that morning I felt like I really knew myself for the first time. I knew I was going to be okay, because the only person I ever needed to rely on was myself, and there I was – I showed up for myself. What I experienced was so profound that I didn’t want to lose it. I began listening to myself daily, to meditate and sensitize myself to my spiritual body. After recognizing and accepting my healing assignment I started energetically aligning myself to more positive people and experiencing synchronicity to life.

Synchronicity so often goes ignored or is falsely boiled down to fate. It is not an uncommon lesson of spiritual guides that your internal world dictates your perception of the external world. This is something that needs taking seriously. We attract whatever we project.

The world will be a mirror for all of our fears unless we consciously abandon our ego and choose to hear the wisdom and compassion of our spirit. When I felt alone, depressed and purposeless I was becoming a drag, not fun to be with at all, leading me to be even lonelier and actively turn my back on any semblance of positivity.

However, when I turned to my mat and summoned in as much active loving energy as I could, I started to receive the same bubbling energy from other people and, as if by magic, my hair started growing back and my stomach began to heal. The desire to drink or use was getting weaker and weaker.

I randomly bumped into people who went on to be instrumental to my healing. But just as I believe I was meant to meet these inspiring people, I strongly feel that everything happens for a reason and no one comes into your life by accident.

For this reason it is imperative to deny your ego its desire to harbor hatred, and find love for those who have hurt you, for they came into your life to give you an important lesson in growth and direct your spiritual assignment. I have no regrets about my past.

I have a practice of daily forgiveness and gratitude for myself and my teachers, whatever form they came in.

Yoga is not an exercise but a spiritual practice, which has given me life where before I was just acting. I am now 21 and feel overwhelmingly grateful to have learnt what I have so early. I owe it to yoga and this eternally humbles me.

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Life & loves of a yoga teacher

OM writer Lesley Dawn quizzes yoga teachers up and down the country to reveal their life and loves

Name: Loraine Sweeney Age: 46 Location: Community centers & schools around Newcastle Upon Tyne Training: BWY Teaching Diploma 2013 Specialism: Yoga for healthy lower backs, children and young people’s yoga Describe yourself as a color Turquoise as it reflects the color of the sea and I have always been drawn to water. I absolutely love swimming and go to the local pool every week.

Best part of the day I’m a bit of an early bird and go swimming before yoga classes during the week and on Saturday. Afterwards, I feel energized and excited about the day ahead.

Favorite meal Indian vegetable thali, which is a selection of side dishes you can pick and choose from. My partner and I travelled in India for a month and discovered we liked this very traditional way of serving vegetable curry. It allows for a complete range of recipes. I just love the variety of vegetables, spices, and herbs used.

Thrills and spills We are keen Guardian House-Swap people and love experiencing foreign countries by staying in people’s homes. The best exchange was in Italy. I travelled with my children arriving in Tuscany late at night. The lady whose villa we were staying in collected us from the airport. We were tired from travelling but she insisted (and was so exuberant about) showing us how to make pasta. The kids thought it was a funny time to start cooking but we all remember the experience – and the pasta was yummy.

Favorite film Little Miss Sunshine. It’s about a family determined to get their daughter into the finals of a beauty pageant in California for which they take a cross-country trip in their VW bus.

Favorite book The Kitchen God’s Wife by Amy Tan. It’s all about Chinese culture centerd around an extended Chinese-American family that meet up for an engagement party and a funeral.

Set in China, it talks about gods and religion,

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relationships and traditional foods and so the kitchen is a sort of backdrop for the family events that happen.

Secret escape I would like to go on an international yoga retreat – I cannot believe I haven’t done this yet but I rather fancy going to one in Ibiza, in a quieter resort.

Someone who has inspired you Nelson Mandela, who I always admired for his belief in peace and equality. Some years ago, I used to work for IDAF (International Defense and Aid Fund for South Africa), which campaigned for his release from imprisonment.

Cannot live without The whole family, including our rescue dog, Chester!

Teacher zone A deeper understanding of yoga... for teachers, by teachers

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Teacher zone

Patanja li’

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Patanjali’s Eight Limbs of Yoga The third part of a three-part contemporary exploration of Patanjali’s Eight Limbs of Yoga. After her analysis of the yamas and niyamas (the first two Limbs), Vidya Heisel now looks at the remaining six Limbs

Teacher zone

W

hen you first take up yoga you might start by being attracted to the physical workout, but you may also be aware that there is also a whole spiritual dimension to the practice, which perhaps seems somewhat mysterious in the beginning.

The philosophy of yoga is vast and deep and spans several thousand years or more.

In India, the physical practice has never been the main event. The text that is mostly studied when you embark on a yoga teacher training program is the classical text, The Yoga Sutras of Patanjali. The Sutras are written in a dense verse form, which needs to be interpreted and unpacked in order to glean its profound wisdom.

The Eight Limbs of Yoga (Ashtanga Yoga) were compiled for and expounded upon within this classical text, which was written approximately two thousand years ago.

The Eight Limbs offer a Yogic Path from the illusory identification of oneself as a separate and unique ‘self’ to realizing one’s true nature as cosmic consciousness itself.

More simply, they offer us philosophical guidance for personal growth and transformation. The Eight Limb Path is also known as Raja Yoga or The Path of Meditation. The Eight Limbs can be seen either as progressive steps towards the goal of final liberation or, as the late Mr Iyengar

described them, the petals of a flower, which are all equally important and can be practiced simultaneously.

There have been a multitude of interpretations of the Yoga Sutras. The following musings are a contemporary interpretation, based on my own 40 years of interest in eastern philosophy, spiritual practice and devotion to the Yogic Path.

THE THIRD LIMB: Asana

Asana refers to the physical postures of yoga. Originally, asana meant ‘seat’ (the thing you were sitting on). Later it evolved to mean the posture you are sitting in, and finally it came to be the word by which we refer to all the physical postures of yoga.

Traditionally, asana was practiced in order to help the yoga practitioner to be able to sit more comfortably in meditation.

Tantra Yoga tells us that the body is a temple and a sacred vehicle for consciousness and should therefore be kept healthy and celebrated. One of the ways we keep the body healthy is through the practice of Hatha Yoga. The name Hatha is taken from the name of a small yogic sect in the ninth century, under the branch of Tantra Yoga. The Hatha Yoga sect was the first yogic sect to practice asana extensively.

The practice of asana is a form of moving meditation, during which we turn our

The Eight Limbs are: 1. THE FIVE YAMAS: MORAL RESTRAINTS Ahimsa: Non-harming Satya: Truthfulness Asteya: Non-stealing Brahmacarya: Integrity around sexuality/moderation Aparigraha: Freedom from greed and desire 2. THE FIVE NIYAMAS: OBSERVANCES Sauca: Purity Santosha: Contentment Tapas: Self-discipline Svadyaya: Self-study Ishvara Pranidhana: Surrender to the Absolute

3. ASANAS: Physical postures 4. PRANAYAMA: Extension of the lifeforce energy 5. PRATYAHARA: Turning inwards 6. DHARANA: One pointed Focus 7. DHYANA: Meditation 8. SAMADHI: Enlightenment or Liberation Together, the first two limbs, the five Yamas (Restraints) and five Niyamas (Observances) make up the ethical component of Yoga.

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om actions attention inwards, focusing on the breath.

Slowly and surely, through asana, one gains mastery over the mind and the body.

Many yoga practitioners in the West first become interested in the physical practice of asana and then, as a result of being transformed by the practice, develop an interest in the other dimensions of yoga such as meditation and yoga philosophy and lifestyle. Therefore, asana becomes a portal to the deeper parts of the yoga tradition.

The Fourth Limb: Pranayama

Pranayama translates as extension of the life-force energy. Prana, which is life force energy, is built in the body through breathing techniques and asana practice.

Yogis tried to build prana in the body in order to awaken the dormant kundalini energy, which is a concentrated form of prana, said to be coiled three and a half times around the root chakra at the base of the spine. Eventually, the yogis would be able to use this energy to pierce open and awaken the chakras and ultimately to attain enlightenment. Increased life force energy also gives the yogi good health and longevity.

Through controlling the breath the yogi can steady the mind for meditation practice.

Breathing techniques and breath awareness are some of the most important aspects of yoga that we as yoga teachers are sharing with our students. Through teaching our students to breathe more deeply and steadily, we are augmenting their sense of wellbeing, as well as contributing to their good health.

The Fifth Limb: Pratyahara

Pratyahara means withdrawing the senses or focusing within. This is the first step towards deep meditation. Sometimes yogis would literally withdraw from the everyday world, to go live in caves in the Himalayas or to join forest communities. The goal of a yogi is to be in the world but not of it.

We can practice witnessing our day-today ups and downs and begin to identify more with the witness and thus detach ourselves from always identifying with our emotions.

In terms of meditation, practicing pratyhara may be as simple as going to our meditation room and putting a sign on the door that says ‘do not disturb’, turning off our cell phone and literally making a firm decision to withdraw from life for a short period of time in order to turn inwards.

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The Sixth Limb: Dharana

Dharana means concentration. It is one step further towards meditation, when the yogi learns how to steady the mind and consciously let go of any thoughts and feelings as they arise. This is a steady uninterrupted state of intense focus. Dharana can be a meditation tool or technique that helps the practitioner to focus. For example, repeating mantras or watching the breath are both forms of dharana.

Dharana is the effort we make to focus the mind. Without dharana we could be lost in daydreams, instead of meditating.

The Seventh Limb: Meditation

In deep meditation the yogi is connected to the ground of being. His thoughts and feelings no longer distract him.

He experiences satchitananda, truth, consciousness and bliss.

There are two reasons the yogi meditates.

The first reason is to have a glimpse of his true nature or atman. This can happen naturally through the practice of letting go of thoughts as they arise and staying present.

The second reason is to understand the nature of mind and to gain mastery of his own mind. Through this ongoing practice the yogi can attain a state of peace and equanimity.

“The Sutras are written in a dense verse form, which needs to be interpreted and unpacked in order to glean its profound wisdom.

The Eighth Limb: Samadhi

Samadhi, enlightenment, is the goal of the yoga practice. Samadhi occurs when all sense of separation disappears and the yogi realizes that he is cosmic consciousness.

In fact, the yogi realizes that he has never not been cosmic consciousness, but this knowledge was obscured by misidentification with the ego or the small sense of self. The yogic path is the path from the wrong identification of the self as ego to the identification with one’s true nature as the one consciousness and intelligence of all that is.

It is important to realize that Samadhi is not a state to be attained but is our true nature. It is never far away. Just as the sun is obscured by the clouds on a rainy day, our true nature is obscured by the veils of ego. When the ego falls away for a moment we can experience Samadhi. Often we have glimpses of Samadhi, moments where we feel a deep peace and alignment with life for no apparent reason, or suddenly realize that we have never been separate. This realization might last for a few moments, a few hours or even a few days, and it will help us to trust in the deepest core of our being. When we realize who we really are the yamas and niyamas will become natural practices.

Vidya Heisel is the founder of Frog Lotus Yoga and director of Frog Lotus Yoga International Yoga Teacher Training (froglotusyogainternational.com)

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Teacher zone Teacher’s Tales:

What’s your yoga niche?

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Do you find your yoga niche or does your yoga niche find you? By Paula Hines

aybe you think you don’t have a niche, yet it is obvious to everyone else where your natural talents lie. Or it could be that the niche you are working to create, (maybe in an effort to stand out) is not in the right place. Metaphorically, it is as though you are leaning the ladder you want to climb against one wall when really it’s meant to be leaning up against the wall opposite.

When I finally made the decision to take the plunge and embark on teacher training, and then decided that yes, I really did want to teach, I was convinced I would go down the hot yoga teaching route. Though I had practiced other styles of yoga for the best part of a decade before this, I had been practicing in the heat up to six days a week at this point. I was also certain my asana practice and teaching would become more dynamic as this was the path I was travelling.

Then at the start of my teaching journey a back condition set me on a different course to the one I planned. I spent about six months teaching in the heat at one studio but have not since. The heat aggravated my back condition. At the time this upset me deeply.

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The positive in all of this (even though it may not have felt like a positive initially) is that slower practices such as restorative and yin became a big part of my own practice and have become where I feel most at home teaching-wise. This certainly wasn’t the plan I had for myself. It’s not that I now feel these yoga styles are better than the ones that were such a big part of my life previously – in fact, I am convinced balance is essential, to have both yin and yang – it’s more that these practices are the ones I have become most passionate about at this stage in my yoga journey. I also realize this will evolve and change as my journey continues and I continue to learn.

My humble thoughts: rather than rushing to create your niche, see where your natural talents and passions guide you and allow your niche to find you. Your practice is work in progress and likewise your teaching. Allow both to evolve naturally.

Paula Hines is a London-based yoga teacher and writer (ucanyoga.co.uk)

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books The Mindfulness Key: The Breakthrough Approach To Dealing With Stress, Anxiety And Depression Sarah Silverton Watkins £7.99

Further reading:

Practical, accessible and featuring uncomplicated exercises to help the reader fully understand and adopt a more mindful approach to life, learn how to become aware of unhelpful automatic reactions to emotions, feelings and experiences. Rather than reacting to life as we always have, Silverton - a meditation teacher who works with the Center for Mindfulness Research and Practice at Bangor University, Wales - shows us that mindfulness can help us to observe our experience and as a result behave in a way that is gentler, wiser and more positive. Includes a foreword by mindfulness guru Jon Kabat-Zinn.

True Yoga: Practicing With The Yoga Sutras For Happiness & Spiritual Fulfilment Jennie Lee Llewellyn $16.99

Yoga therapist Jennie Lee provides daily techniques, self-inquiry questions, and inspiring affirmations to present a system that opens the path to fulfilment and helps you connect with your own divinity, integrating the ancient wisdom of the Yoga Sutras into an accessible format. Discover effective methods for maintaining positive thoughts, managing stress, improving communication, and building new habits for success for enduring happiness.

How To Heal From Trauma And PTSD: Your Ultimate Guide To Becoming The Person You Want To Be James Gardner (iamjamesgardner.com) The Book Publishing Academy £12.99 paperback

Warm, open and honest in its approach, How To Heal From Trauma And PTSD: Your Ultimate Guide to Becoming the Person You Want to Be rekindles the light in everyone, encouraging us to believe that it’s never too late to make positive changes in life. The book is a must-read for anybody who has experienced trauma or PTSD, either personally or through that of a loved one. Gardner himself had to reconstruct his life after it was shattered in a road accident, and presents in his book personal memoir and self-help to guide others back to peace and empowerment.

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These courses of experiential anatomy will run for nine weekends (approx. 1 per month), exploring the anatomy of movement in relation to asana practice and Pilates Practice, movement analysis and 3-D work. It will encourage teachers to “see” their students more clearly, thus helping with rehabilitative issues. The course aims to help teachers take a flexible, intelligent approach to Yoga and Pilates, Gyrotonics and with individual students.

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Teacher zone

MY YOGA BUSINESS How to thrive as a yoga teacher after qualification. By Michelle Nicklin

I

Firstly, think why do you want to do this? Who are your ideal clients?

Even draw up a mission statement for your new venture. Write down some goals you’d like to achieve over the next three months, 12 months and three years.

At this stage it’s also worth looking at the views you hold that might hold you back. Do you feel it’s wrong to charge for your services? Do you feel no one will like your classes? Is it hard to find the perfect space to teach in? Many people fail at the beginning before getting their attitude to success right, so watch for negative self-talk and weed it out.

Once equipped with direction and positivity get some successes early on in your career, as this will boost your self-esteem and confidence. Focus on one aspect (such as setting up a successful local class or getting that first commercial client) before trying other areas.

It might be the first class feeds the second or that the commercial client leads to another organically and then you are already doubly successful. Hooray!

Once you’ve had some successes you can start planning your first workshop or opening at a second venue. It’s all possible with careful planning and positivity. Throughout my career I have consistently practiced, even when I have faced huge challenges. I believe that when running a thriving yoga business, time spent on the mat is never wasted.

Indeed, some of my best new ideas have come after meditation.

Be brave, be bold, be focused, be aware and your yoga career will go from strength to strength.

Michelle Nicklin is Director and Founder of Bliss Yoga & Pilates and a Senior Yoga Teacher at the Bliss Yoga Teacher Training Academy, near Birmingham. CPD workshops (Yoga Alliance Accredited) for 2016 include: Make a Success of Your Yoga Career – Anything is Possible!

Visit: blissyoga.org.uk

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Photos: Malcolm Brice (malcolmphotographer.com)

spend a lot of time supporting recently qualified yoga teachers and those thinking of training to become yoga teachers. The big question I am always asked: “Is it possible to really make a living teaching yoga?” I have to say a resounding ‘yes’, but I believe you need to go back to basics to find the blueprint for success.

It’s so easy to suffer from what one lady recently described as ‘Yogawhelm’– that feeling of passing your 200 hour course and then realizing that many more lessons in marketing, accounting, recordkeeping, legals and possibly managing others (if you want to scale up) lay ahead. How do you bring all that together and still keep space in your life to roll out your own mat?

Being successful requires patience, determination, persistence and an inner faith that you are on the right path. There are so many styles of yoga and many income-generating opportunities as yoga becomes more accepted by wider society. The world really is your oyster but it can also be daunting.

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I already feel I just can’t wait to lead a class. All my fears have gone.” - JK “Spending whole weekends with like-minded people immersed in all things yoga is a dream come true.

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Happy baby pose

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“The greatest of all is love”.

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Send us happy shots, fun pics, great asana (or bad asana!), big smiley faces, anything at all – and see them in OM Magazine.

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om lite

Tongue-tied in yoga

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Learning the lingo is not easy when it comes to studying Sanskrit, writes Victoria Jackson

’y husband is used to being baffled by my yogatalk at home, but recently he says I sound as though I’m speaking Klingon. I’m not bunged up with a winter cold and I definitely haven’t suddenly become a Trekkie. I’ve just started learning Sanskrit. I’ve been practicing my pronunciation beginning with the velar stops — essentially variations on the sounds ‘ka’ and ‘ga’ — which apparently makes me sound as though I’m getting ready for a sci-fi convention.

But making the sounds is child’s play compared to recognizing the letters on the page. Although it looks very beautiful, the fact that Sanskrit is written in the Devanagari script is really my biggest challenge. I’m very slow and my reading requires a finger under the word as I work out each syllable, much as I remember doing in primary school when I was learning to read English. Only when I’ve sounded out each part of the word can I tell if I recognize it.

For example, when I slowly eased my way through a word to find

eventually that it said ‘matsya’ I was really excited. I know this word from Matsyasana (fish pose). Similarly when my book had a picture of a tree with a word under it, I knew it must say ‘vrksha’ (from knowing Vrkshasana) even if I couldn’t immediately read it — trust me, this is a tricky one in Devanagari!

But a little knowledge can be dangerous, and this applies to learning Sanskrit as much as anything else. I mean, have you ever encountered someone who’s learnt a bit of holiday Italian and therefore thinks it is okay in their local café back home to order ‘two cappuccini and one panino’? Yes, technically correct, but it sounds very contrived. Similarly, I now know that the common pronunciation of ‘Hatha’ is nothing like it should be. It’s actually not Hath-ah, as most of us say, but is more like Hut-hah. But if I go into my local studio and check into the Hatha class by asking for ‘Huthah Yoga’, I’m going to get some very odd looks. I’d feel quite silly and I don’t want to become a total Sanskrit bore.

Pronunciation confusion aside, I love that I can already dip into the Yoga Sutras and pick out some words at least. I’m also finding that some familiarity with Sanskrit is helping me remember mantras more easily so that I can now absorb myself in the sounds and enjoy a new aspect to my yoga practice. I certainly won’t be reading the Bhagavad Gita anytime soon, but little by little I’m getting better at recognizing Devanagari letters.

It’s a bit like asana practice — you just have to keep coming back to it and be patient until it starts to flow more naturally.

Victoria Jackson will forever be a beginner yogini

“Making the sounds is child’s play compared to recognizing the letters on the page.”

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(for those already 200 hour qualified):

www.seasonalyoga.co.uk

What is Seasonal Yoga?

The concept was created in 1995, by Julie Hanson and Sue Woodd, as an antidote to the stress and anxiety of modern life. Seasonal Yoga is designed to align the changing energies of nature and the seasons in a practice that improves physical strength and flexibility and brings balance and harmony to our lives - something that we all need a bit more of! As the energy of the seasons change, so does the emphasis of our classes, and practice.

Affiliate studio?

If you are interested in joining the Seasonal Yoga family and you run, or are connected to a studio, please contact us for details on our affiliate program.

Email: seasonalteachers@gmail.com www.seasonalyoga.co.uk or phone +44 7966 875 208

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Testimonial I have loved this course and would do it all again in a heartbeat.

The teachers are so knowledgeable and brilliant at bringing out the best in you. The posture workshops, lectures, food!, all exceptional. It's been a privilege to be part of the group.

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NEXT 200 HOUR COURSE OVER 1 YEAR:

Valerie Johnston (Glasgow Group)