MIAMIYOGA
miamiyogamagazine.com
spring 2013
Teacher Feature
Alexandra Santos
Asana Q&A
Tim Feldmann explains Chaturanga
Sacred Fire
Kino MacGregor’s Book Review
Studio Feature Corpo Yoga
PRANAYAMA
Ashtanga Yoga Center Director, Tim Miller
+ YOGATHLETA Awakening Your Inner Athlete
miami life center 736 sixth street, miami beach,  33139 305.534.8988 miamilifecenter.com
miami life center 736 6th Street, Miami Beach, Fl 33139 miamilifecenter.com 305.534.8988
UPCOMING WORKSHOPS
April 29, 2013 - May 03, 2013 Event: Yoga as Healing Medicine with Allaine Stricklen May 03, 2013 - May 05, 2013 Event: Yoga Philosophy Weekend with Kino MacGregor May 09, 2013
August 30, 2013 - September 01, 2013 Event: Certified Ashtanga Teacher Mark Robberds from Australia September 06, 2013 - September 08, 2013 Event: Yoga of 12 Step Recovery Leadership Training
Event: Lunar Effiji Breathing
September 29, 2013 - October 04, 2013
May 10, 2013
Event: SOLD OUT! One Week Course with Kino & Tim
Event: Friday’s live DJ Yoga Class with Dawn B! May 12, 2013 - May 17, 2013 Event: SOLD OUT! One Week Old Shala Style Course with Kino and Tim 12 Students. May 19, 2013 - June 09, 2013 Event: Four Week Intro to Yoga Beginners Course on Sundays with Christy Wyler May 24, 2013 - May 26, 2013 Event: Ashtanga Yoga Weekend with Tim Miller June 16, 2013 - June 21, 2013
October 20, 2013 - October 26, 2013 Event: Second Series Ashtanga Yoga: Seven Day Adjustment and Practice Workshop with Kino MacGregor and Tim Feldmann November 08, 2013 - November 10, 2013 Event: Ashtanga Yoga Weekend with Eddie Stern • FIRST TIME IN MIAMI! November 10, 2013 - November 15, 2013 Event: One Week Ashtanga Yoga Intensive with Kino MacGregor Limited to 12 Students
Event: SOLD OUT! Mysore Old Shala Style with Kino and Tim June 21, 2013 - June 23, 2013 Event: AshtangaYoga Weekend with Angelique Sandas June 28, 2013 - June 30, 2013 Event: Healing thru Astrology with Astro-Therapist, Derek R. Seagrief (Denmark) July 19, 2013 - August 01, 2013 Event: Two Week ASHTANGA COURSE with Kino MacGregor and Tim Feldmann July 19, 2013 - July 21, 2013 Event: Anatomy for Yoga & Movement with Tim Feldmann
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MIAMIYOGA miamiyogamagazine.com
Editor in Chief Kino MacGregor
Letter from the Editor
Annette Gonzalez
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Editorial Contributors
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YOGATHLETA: Awakening Your Inner Athlete
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Book Review Sacred Fire
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Studio Feature Corpo Yoga
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Meditative Healing Creating
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Healthy Eats Restaurant Review
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Healthy Eats Confetti Pockets Recipe
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The Funnies Cartoon: Lady Yoga
Tayler Alexis Smith info@miamiyogamagazine.com
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Teacher Feature Alexandra Santos
Editorial comments/questions
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Reiki
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Asana Q&A How do I straighten my arms when lifting into upward bow?
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The Photo Session
Layout Design/Art Direction
Kino MacGregor Christina Algeciras Cybele Chamas Tim Feldmann Cat Haayen Natasha Lammers Tim Miller Lorraine Meyer Angelique Sandas
Photo Contributors John Miller | eyecbeauty.com Kristie Kahns | kristiekahns.com
Advertising contacts
305-534-0000 info@miamiyogamagazine.com
Cover: Alexandra Santos Photography: John Miller Miami, FL.
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Contents Pranayama Ashtanga Yoga Center’s Tim Miller
Studio Sponsors
MIAMIYOGA miamiyogamagazine.com
Dear Miami Yoga Magazine Readers, Miami Yoga Magazine was founded to be the voice of yoga in the South Florida area. When I travel to different yoga studios around the world there is almost always a local yoga magazine sitting near the front desk of each studio. Miami Yoga Magazine aims to be the true voice of yoga teachers, students and studio owners for our home town. Our goal is to be inclusive, not exclusive. Right now we are funded entirely by volunteer work and personal funds because we believe in the potential of the Miami Yoga Magazine. We hope that all yoga teachers, yoga students and yoga studio owners see the benefit in creating a yoga magazine targeted to South Florida. Regardless of lineage, style or studio Miami Yoga Magazine is open to all voices in the yoga community. This letter is an open invitation to all yoga studio owners, yoga teachers, yoga students and yoga enthusiasts to share your thoughts and contribute to the magazine. We want this to be your magazine and we are asking for your participation! The most frequent feedback that we have gotten from our readers has been to introduce an online only edition. As yogis we care about the environment so if we can spread the message without impacting the environment that means a lot to us. After three print issues we are proud to announce the initiation of our first online edition. In order to meet the demands of increased readership and circulation around the South Florida area without printing more than twice a year we will now be a quarterly publication comprising two printed editions and two online editions. In an effort to waste less paper, reach more people and release Miami Yoga Magazine with greater frequency we have developed this digital, online edition.Â
Om Shantih.
Kino MacGregor Miami Yoga Magazine Founder, Editor
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Pranayama by Tim Miller
Tim Miller has been studying and teaching Ashtanga Yoga for over thirty years and was the first American certified to teach by Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “My goal as a teacher is to inspire a passion for practice. The practice itself, done consistently and accurately, is the real teacher.”
P
ranayama,
literally, “the extension of the life force,” is the fourth of the eight limbs of ashtanga yoga. Unlike the first three limbs of ashtanga yoga, which require no prerequisite, the practice of pranayama is not traditionally introduced until a student has embraced yama, niyama, and asana as a part of their daily lifestyle. In my own personal experience, I was first taught pranayama by Pattabhi Jois after practicing for a period of only nine months. I was young (27), strong, and ambitious at that time of my life and had just completed the intermediate series of asanas. At that time I thought that the sooner I mastered all the asanas, the quicker I would be enlightened. After the conclusion of the Mysore style class in Encinitas in 1978, Guruji invited all of the students who were practicing second series and beyond to join him for instruction in pranayama. Only a couple of the students had some prior experience of pranayama, and I was not one of them. Guruji had an enormous lung capacity and his retentions seemed to go on forever. It was very intense for me, involving much sweating and trembling along with the fear of my imminent death. 4
Guruji continued to teach us every day, and I continued to show up in spite of my difficulties. The pranayama was generating so much internal heat that I was sweating at night and my entire intestinal tract was on fire, resulting in “loose movements.” I was more than a little concerned so I mentioned my symptoms to Guruji and asked if I should continue the pranayama. Guruji laughed and said, “Going bathroom ten fifteen times daily? Some cleaning that’s all. You don’t fear.” So I continued the practice and things began to smooth out a bit for me—less sweating and trembling and internal heat, no more diarrhea. I actually began to experience some positive effects from the pranayama practice—calmness, clarity, and a sense of detachment that was particularly helpful when I went to work at the local psychiatric hospital. Thirty-five years later I’m still doing it—in fact it has become the foundation of my sadhana as I enter the golden years of my life and my asana practice is not what it once was. This evolution of practice is in line with the traditional thinking that over time one’s practice should become more internal and less gymnastic.
As time went on Guruji became more and more conservative about teaching pranayama, eventually requiring completion of the third series as a prerequisite to learn it from him. I think that it is somewhat unfortunate that the bar was set so high regarding proficiency at the asanas before starting pranayama. My experience is that no matter how advanced one’s asana practice is, pranayama is a whole different ballgame. Over the years I have met many yoga students who had a very advanced asana practice but still struggled mightily with pranayama. On the other hand, I have also encountered many other students with relatively stiff bodies, incapable of doing anything beyond the primary series of asanas, who became amazing pranayama practitioners. As with anything, the requirements are first interest, and then practice. One thing that scares people away from pranayama practice are the stories you hear of the potential damage possible through premature or improper practice—that there are special wards in hospitals in India filled with poor unsuspecting westerners who tried pranayama and ended up blowing out their nadis and going insane! My personal feeling is that pranayama is an extremely important aspect of yoga practice, an important link between external practice and internal experience. Limiting its practice only to those with an advanced asana practice effectively eliminates about 95% of the potential pranayama practitioners. The key to practicing pranayama safely and effectively is first of all to learn from a teacher who has been trained in the correct methodology and has many years of personal experience in practice and teaching. Secondly, it is important to begin the practice of pranayama slowly and to build it incrementally over time, paying close attention to the effects that are being produced by its practice. Guruji believed in the “trial by fire” method, which tends to weed out all but the staunchest of body, mind, and heart rather quickly. Here in the West we need to be a bit more concerned with liability issues and don’t want to blow out any one’s nadis or send them to the insane asylum, but I am firmly convinced that all serious students of yoga can benefit greatly from the practice of pranayama. In the Yoga Sutras, II. 52 Patanjali says, “Tatah prakasa ksiyate avaranam”—the practice of pranayama removes the veil that covers the light within. My first ashtanga teacher, Brad Ramsey, used to say that just practicing asana without pranayama would create what he called the “Baby
Huey Syndrome”—a strong body but a weak mind. In his book Yoga Makaranda, T. Krishnamacharya states that the proper practice of pranayama will strengthen the bones, improve blood circulation and the health of the heart and brain, and provide purity of the blood and longevity, bring power and clarity of the senses and the intellect, and cultivate strength of expression. He goes on to explain how pranayama is crucial to developing awareness of the subtle body (pranamaya kosha) and improving the functioning of all of the chakras. According to Krishnamacharya, through pranayama we can learn to focus our prana at each of the chakras (wheels), and by doing so, make them spin faster. As the chakras spin faster they supply us with more energy, greater health, increased intuitive ability, love and kindness, youthfulness and enthusiasm, enhanced perception of the atman (soul), and miraculous powers to fulfill our deepest desires. The initial discomforts of pranayama seem a small price to pay when compared to its potential benefits. Twenty years ago in Mysore I had my first Vedic astrology reading. The astrologer knew nothing about me other than what he could interpret from my horoscope. The first thing he said to me was, “I can see by your chart that you have a keen interest in pranayama and like to do the long retentions.” I was quite surprised by this and asked him how he knew that. He explained that in the Vedic system of astrology I have several planets in the sign of Kumbha (Aquarius), a sign that is related to the practice of pranayama. Kumbha means
a waterpot and is related to the pranayama practice called kumbhaka (breath retention). The kumbha is a metaphor for the body and the two kumbhakas are retention of breath after inhalation (the full pot), and retention of breath after exhalation (the empty pot). It is the retention of breath in pranayama that is crucial to creating the intended effects. In my Jyotish (Vedic) chart I have the Sun, Mars, Jupiter, and Rahu all in the sign of Kumbha in my tenth house, which is the house related to profession. The indication is that my vocation will involve teaching people pranayama . The good news is that after thirty-five years of practice I am beginning to understand the subject a little bit.
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For as long as I can remember I have always been an athlete--at least that’s what my family claims! I would tirelessly try to outrun the boys in grade school, race my male cousins on BMX bikes, and jump off ramps entirely too high for my size. This pure athleticism brought me to join the track and swim teams in high school which led me to college triathlons and ultimately culminated in a sponsorship to compete at a professional level. Amidst the grueling schedule of the competitive life, I juggled jobs as a
Awakening My Inner Athlete Cat Haayen
spin instructor and personal trainer in order to afford my other extreme sports, such as rock climbing and mountain biking. My lifestyle was always in the fast lane, and I never gave myself a break. Over the years I had an incredible competitive career, but behind all my success was a feeling of pure emptiness that I just couldn’t shake. Having lost my father at the tender age of fourteen, I often used that life-altering event as an excuse for everything that went wrong in my life. Instead of turning to the dangerous life of drugs like a lot of teenagers do to cope with difficult emotions, I channeled this energy and became consumed with being faster, better, and stronger than anyone that crossed my path. While my friends were stumbling back at 5:00am from a wild night out, I was already out the door for interval training. In retrospect, I’m not sure what could have been worse: the amphetamines my friends were experimenting with or my own destructive obsession with being fit and lean. I frequently starved myself in order to shave time off my run. My persistent feeling of emptiness may have been partly due to the lack of sleep, undernourishment, depression, chronic tendonitis, rotator cuff injury, hip stress fracture and general wear and tear, but somehow, in some crazy way, I did manage to save myself from becoming a junky. But the question is, is a competitive junky just as risky?
Rock Bottom It wasn’t until my fifth year of competing professionally that I truly hit rock bottom. I had been racing consistently in sprint- and Olympic-distance triathlons and I had been flirting with the idea of the ultimate challenge as a triathlete—the Ironman! I started to train more aggressively despite my major injuries. At that time my philosophy of training had me begin with the marathon, as I felt that the longest portion of the Ironman should be mastered first. That was always my mantra--to disregard the importance of solid training and instead jump to the hard stuff to show everyone my abilities. I ran over ten marathons that season, assuming this would satisfy my unquenchable thirst for what ever it was that I was lacking, whatever was out there that could fill my emptiness. As I continued to push my body to its limits, I was greatly succeeding, consistently placing in the top five for my age group with an overall first place win under my belt. To continue my training, I joined an advanced masters swim program and began cycling with professional road cyclists to improve my technique and get as fast as I could. I quit training with my triathlon friends because I thought their skills were not good enough for me anymore. I became much faster and leaner, but at the same time more fierce, angry, and of course, empty. I had no true friends, but that didn’t stop me from competition. I was officially ready! I was an antisocial top-notch athlete, what more could I ask for?! My sponsor entered me into the Vineman Half Triathlon, a half Ironman in California. Even though I had trained extensively for a full Ironman, I refused to commit to it until I had conquered a half as part of my training. I thought of it as sound training, but I really think I was just afraid of how I would perform in the full. Had I known the Vineman Half Triathlon would be the last race of my career, I never would have acted the way I did that day. I let my ego get ahead of what was most important, my family, friends, and support system.
On the hot, dry, California day, as I crossed that finish line I knew this was my last race as a professional. Aside from having a terrible race, I destroyed my legs, felt as if my arm was about to detach from my shoulder, and I could barely walk from the excruciating pain in my hip. I was completely broken and officially done. But despite all the pain, as I was carried off the course by a friend, I could only think about the fact that I had not called my mother in over six weeks. That familiar feeling continued to persist—I was empty. That night I found myself soaking in an Epsom salt bath, reflecting on the dramatic day. I ended up drinking about three bottles of wine and cried myself to sleep. After a race of that caliber my body was already severely dehydrated and my irresponsible actions had a consequence.
That Hippie Yoga Thing The next morning I awoke in a hospital with needles in my body and EKG tests being run. As I opened my eyes all I could see was my doctor friend Lisa, nodding her head and scolding me, “That’s it! Tomorrow you are going with me!” I looked at her with my stubborn attitude and said I would never go to that hippie yoga thing that she had been trying to drag me to for the past two years. I’m not sure if it was my attempt to overcome the pain of my recent defeat, but I gave in and went with her to a power vinyasa class in a small yoga studio in the foothills of Santa Cruz. I found myself in a room full of funky, flexible people that sipped on weird green stuff in mason jars while eerily chanting. The incense combined with the funk of sweat magnified my hangover and made me dizzy. I couldn’t even touch my toes and I almost quit about five times out of frustration! Aside from feeling out of place and out of shape, I had no idea what the teacher was saying, her words resembled alien dialect… mulla what? Adamu-ka what? Some poses were awkward and difficult, but the most challenging pose for me was savasana. I couldn’t understand the purpose of laying still. I left the class swearing to myself that I would never do that crap again. At that time 7
I would have never guessed that my life was about to take a big twist… The next morning I woke up feeling rested with a clear mind. I looked at the clock and it was 8:00am, the first time I had ever slept through my 4:30am alarm! Acting on a whim, I grabbed the phone and called my mother. Her tender voice reminded me of home and brought tears to my eyes. I had finally allowed myself to be compassionate and understand the importance of family. I resumed my normal training with a long run, but I could not stop thinking about that weird yoga experience. I must have actually enjoyed it because that evening I attended my very first restorative yoga class. That class felt delicious to my broken little body but it was still a challenge. Throughout the class I let my own mantra flow through my mind: Heal. Heal. Heal. I felt as if I had just discovered some kind of magic healing potion. Life only started getting better from there. I continued my training over the next few months but began to incorporate yoga as part of my recovery workouts. I began training with my friends again. I slept in on Sundays. I started eating healthier meals, finding that after yoga I craved fruits, veggies, and lots of water. My mind felt clear. I talked to my mother every other day and I even went out dancing occasionally!
Free Your Mind, Open Your Heart That next season I chose to race but not as a sponsored athlete. I simply wanted to feel the high of being on the course again. This decision to race brought me to one of the best experiences of my journey and was the confirmation that I was ready to finally understand what it meant to awaken my TRUE inner athlete. While competing at one of my favorite Olympic-distance races, I chose to drop out of the race after setting a personal record in my swim. On the cycling leg of the race at mile 35 I discovered my friend on the side of the road with a flat tire. She was devastated to 8
have to drop out. Seeing her pain I jumped off my bike, swapped my good wheel for her bad wheel, and sent her off. I knew she wanted and needed this race more than I did. As I sat on the side of the road I found that for the first time I didn’t have that haunting feeling of emptiness. I was genuinely at peace, content with myself and relieved that my friend had been able to finish her race. That’s when it hit me—it wasn’t just my muscles, joints, and ligaments that were tight all these years. My heart and my head were just as tight and inflexible! As I walked away from the race with no medal, no podium picture, and no one cheering me across the finish line, I actually felt complete and satisfied. I had finally awakened my TRUE inner athlete.
Slow is Fast Yoga had finally made me open to the possibility of compassion for myself and others. My heart was stronger and had more love for humanity. I pushed my ego aside and actually acquired the ability to just let go. Speed and getting to the finish line were no longer the goals; it was the journey and who was I was sharing that journey with that made it all worthwhile. I like to explain to my new students that slow is fast in yoga, and it has become the daily mantra to many of those who continue to struggle with the practice as I did. I like to whisper the mantra when I sense one’s eagerness to move faster through the practice as they would in their sport. Yoga will bring balance to any athlete while simultaneously healing physical and emotional debris left from injury, over-training, and other areas of our lives that tighten our heart, mind, and spirit. The true awakening of my own inner athlete means that today I have a healthier, more open heart that embraces with no boundries. I am able to observe without judgement, to love without attachment, and, most importantly, to appreciate and honor my family and friends. My body has become stronger, healthier, and injury-free.
This magical awakening has allowed me for the past thirteen years to teach yoga to athletes around the world and has contributed to a life long journey of developing YOGathletA, a method that enables athletes to awaken their own inner athlete as well. The method transmits a wealth of knowledge in anatomy, physiology, and sport specific injury prevention. YOGathletA therapeutically purifies the entire body while restoring and nurturing the mind, body, and soul to create a glowing, radiant form inside and out through the process known as Vinyasa Chikitsa, or breath-motion therapy.
product review : book review
by Angelique Sandas Angelique Sandas is an Authorized Ashtanga Yoga teacher and life long student of movement and the interconnectedness of mind body and spirit. She has a B.A, in dance from the University of Minnesota, yoga certification first from Paul Dallaghan in Thailand where she studied pranayama and philosophy with Sri O.P. Tiwari of the Kaivalyadhama Institute, India. She has studied Ashtanga Yoga under 10
Kino MacGregor, Tim Feldmann and Greg Nardi at Miami Life Center, taught in Chicago, Miami Beach, and now in Philadelphia, PA. She studied with the Sri K. Pattabhi Jois, and continues her training with his grandson, Sri R. Sharath Jois, in Mysore, India. Angelique will be teaching a weekend workshop at Miami Life Center June 21 - 23, 2013 as part of the Miami LIfe Center Teacher Training program. angeliqueyoga.com
If you practice Ashtanga Yoga, you probably know of Kino MacGregor. If you practice any yoga method in the Miami area, you probably know of Kino MacGregor. If you have ever searched for yoga videos on youtube. com, you probably know of Kino MacGregor. Kino is one of the few instructors (and very few females) to have been certified to teach by Sri K Pattabhi Jois, the longtime head of the Ashtanga Yoga lineage homed in Mysore, India. For many years, she has traveled the world teaching yoga students the traditional method of Ashtanga Yoga as she learned from her teachers, Sri K Pattabhi Jois and his grandson, the current lineage head, R. Sharath Jois. In 2006, she opened Miami Life Center in Miami Beach, offering the practice to her hometown community. Kino has maximized the opportunities of the information age by spreading the message of Ashtanga Yoga via Internet outlets including social media, online classes, and a video channel on youtube.com and by producing a line of practice videos. Most recently she has ventured into the world of publishing by writing her first book, Sacred Fire My Journey Into Ashtanga Yoga. Kino MacGregor, the instructor, has become a familiar persona to many around the world, but few know of Kino, the student. Few know her story, how she came to the practice of yoga and how it fuelled the trajectory of her life path. Kino’s book is a personal memoir that begins with a glimpse of the person she was before becoming a student of Ashtanga Yoga. We are introduced to an insecure, lost girl, barely grown into adulthood, seeking a deeper fulfillment of purpose and seeking a greater knowledge of herself. She discovers Ashtanga Yoga practically by accident, stumbling through her first class but finding at the end of it that she is hooked. The reader follows her telling of a journey that takes her to India, to study with the man that becomes her spiritual guru and a powerful source of support and inspiration. We join her in Nepal for an intense experience of awakening self-honesty and deep inner-awareness. We become voyeurs in a love affair born in foreign lands that eventually comes to settle and find a home. We are allowed into her heart, sharing her experiences of self-hate and doubt and then
we watch her grow and mature and become a self-assured, strong woman. My personal experience with Kino’s story was a profound one. I am a student of Ashtanga Yoga. I have been to the city in India that was a second home to Kino. It has also become a second home to me. In reading Kino’s story of growth and discovery, I was reminded of my own. I was reminded of how far I have come and how this yoga practice has changed me. My belief in the power of this yoga method has blossomed anew, my commitment to Ashtanga Yoga as a teacher has been strengthened. It is not just Kino’s story, it is also my story. More than that, it is the story of hundreds, maybe thousands, of people around the world that have found greater purpose and meaning in their lives from the practice of Ashtanga Yoga, or any spiritual practice. It encourages others, who have yet to begin their journey, to become seekers of their own path. Maybe this, being a self-proclaimed ambassador of the practice, was one of Kino’s intentions in writing this book, to inspire. I have the benefit of calling Kino my teacher. I have studied with her and been mentored by her. I also call her my friend. I have known her for years and heard snippets of anecdotes and seen flashes of a bigger picture that have all come together for me in this book. A teacher that for many is viewed at a distance becomes accessible and relatable. In this book, Kino the person is revealed and we see the whole story of how she came to be. Well, maybe not the whole story. I get the impression while reading Kino’s memoir that there are some stories left untold, some details kept concealed. And maybe this is as it should be. For such a public person like Kino MacGregor, some things need to be kept private, sacred. Or maybe there is another story needing to be told.
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studio feature: Corpo Yoga Corpo Yoga Studio
9030 SW 72nd Court Miami, FL 33156 305-670-2010 corpoyogastudio.com
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by Cybele Chamas
Established in 2010, Corpo Yoga is home to the strongest Ashtanga and Anusara program in South Miami. Located near Dadeland Shopping Mall, Corpo Yoga is a family friendly studio with classes for adults, kids, pregnant women, and seniors. They host workshops, immersions and trainings with local and visiting teachers. The space has beautiful cork floors, showers, changing rooms, and a cozy lobby with a flat screen TV that plays inspiring yoga videos.
Cybele Chamas was busy traveling 75 percent of her time while working for multinational companies in Latin America. Originally from São Paulo, Brazil, she had put her finance degree from the University of Miami and Executive MBA from FIU to work and become a successful corporate executive. Then she got pregnant with her now five year old daughter Julia and everything changed. Cybele decided to slow down and mindfully turn onto a new path. She transformed her life-long passion for yoga into a successful local business. CORPO (Latin for body) Yoga Studio is going to celebrate its third year anniversary in April 2013. “This is my dream come true. I am at the right place, running my own business and offering Yoga to our community, something that I truly believe in.” I believe in the spiritual component of the yoga practice which is to “open your heart and forgive yourself.” The idea of being kind to yourself is a central focus of Cybele’s work: “With today’s intense multi-tasking and busy work and family demands, Cybele sees the advantages of yoga as beyond the physical benefits. “It is as also a chance to escape the hustle and bustle to recharge ones mentally, energetically and spiritually.” CORPO Yoga Studio is a traditional yoga studio that focus on the Yoga lineages of Ashtanga and Mysore Yoga, Vinyasa, Anusara and Kundalini Meditation Yoga. CORPO is a family yoga studio where people of all ages, shapes and faiths feel comfortable being who they truly are. “We believe Yoga is a path to inner peace and ultimate physical health so we encourage our students to embrace not only the physical aspects of a regular yoga practice but also its spiritual in-
ner message.” The studio is elegant and yet peaceful, a place where one can escape to and disconnect from all daily worries and obligations and just relax. CORPO offers about 40 classes a week in different yoga modalities, kids yoga, monthly workshops and events and Teacher Trainings. The studio also offers Holistic Treatments such as Reiki, Healings, Massage and Akashic Readings. CORPO is located in the heart of Miami at 9030 SW 72nd Court, Downtown Dadeland and it offers free parking to its clients. Come for class and join the yoga family of Corpo Yoga.
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meditative healing: A Spiritual Journey to Thailand
by Natasha Lammers
My first Vipassana (Mindfulness/Insight) Meditation retreat was at The Northern Insight Meditation Center in Wat Ram Poeng (Tapotaram), Thailand in 1989. I remember arriving to a bare room with just a mosquito net hanging from the ceiling and a thin bamboo mat to sleep on. The toilet was squatAsian style and the bathroom had a large basin filled with cold water and a scoop. I had a green lizard for a roommate behind the bathroom door catching bugs all night and a monkey for my upstairs neighbor that liked jumping up and down the roof above me reminding me of the way my mind went from one thing to the next. The first time I heard these loud bangs, I got up from my meditation right away to see what it was and collapsed on the floor because my legs were 14
numb from sitting for so long. It was funny, really and I couldn’t stop laughing. I was here on a spiritual journey after healing from a deep pain I could not explain. When I was fourteen years old I cried every day because I saw nothing but suffering around me, especially in the lives of my schoolmates and best friends. I could not understand how they could cause so much pain to themselves and others. I pondered on the reason of my existence and felt a deep sadness. I was not depressed or suicidal, I just did not want to resign myself to living in such a world. A few years later, I woke-up one day, realizing that I was on this earth for a reason and never cried or felt that deep pain again. Instead, I began to focus on healing myself.
The rules at the Wat were more strict than in the Tibetan Retreat Center I had just come from but I felt that the experience would be more profound without my attachments, luxury and comforting people around. This was a 26-30 day Vipassana course that consisted of one hour walking and one hour sitting meditation alternately, as they worked you up to a twenty-four hour a day meditation practice. For starters I was told to refrain from killing, stealing, lying, sexual misconduct, taking intoxicants, using comfortable pillows, perfumes or adornments, dancing, singing, listening to music, reading, writing, exercising and speaking (except to my meditation teachers to report my daily practice). Also, I was not allowed to have direct eye/body contact with anyone, to eat after 10:30 AM or to dress in anything other than white. A piece of cake compared to the 700 and so rules the monks had to abide by! Ultimately I spent three and a half months at the Wat, taking additional 10 day retreats and reaping benefits that lasted for years afterwards. My memory was very sharp for I could remember almost anything up to its smallest detail and I had so much energy that I only needed to sleep 3-4 hours daily. Most importantly, my heart was filled with inner-joy and peace. This meditation practice was so purifying that it got rid of the negative Samskaras (conditions that keep you in a state of pain and attachment) that came up during my practice and were causing pain to myself and others in the past. With the simple method of just sitting and walking, the whole world began to unfold in front of my eyes and the three main characteristics of pain, impermanence and selflessness were experienced during meditation. This experience went beyond intellectual understanding since it was experienced within.
to realize that every moment in my life is the practice and every person or situation in it is the teacher. The rest of what actually occurs during the retreat is personal and different for every individual and you are advised not to discuss it during or after the meditation course. It can become a distraction to the person who hears these experiences, creating expectations and false hope. This one you really have to try for yourself and if you ever have the opportunity to do a retreat of this kind for the sake of a deep transformative experience, I highly recommend it. My last Vipassana Meditation retreat in Wat Ram Poeng was in 2011 and they still had the same rules and meditation technique as they did twenty-four years ago. The change was more apparent in the appearance of the monastery, now an International Insight/ Vipassana Meditation Retreat Center, that expanded and upgraded its facilities. Vegetarian meals are now served in the communal hall and warm soya milk is available in the evenings to ease the hunger. My main teacher Lom Poh Tanyat passed away but his spirit was still there and the new community is as wonderful as ever. My utmost respect goes to all.
Vipassana Meditation is one of the most popular techniques practiced throughout the world today that originated from teachings by the Buddha 2,600 years ago and it means insight as it helps you see through the reality of things by breaking through illusion. This simple practice focuses on observing the mind in its natural state without judgment or attachment. During the meditation practice, I came 15
healthy eats : restaurant review
Shing Wong Restaurant Bubble Tea Cafe
By Natasha Lammers Shing Wong Restaurant Bubble Tea Café. 237 NE 167th Street, North Miami Beach. It is nowhere near the beach, close to I-95 and a little out of the way from our home in South Beach. But after a nature walk in Greynolds Park recently and quite hungry, we realized we were close and drove there. Once you are at the parking lot, you can see the restaurant with the typical neon signs on its front façade beckoning you to come inside. It was empty on this Sunday afternoon though later some customers started to trickle in. The interior seemed plain, yet clean. We waited for the patron to come over and take our order until we realized that it had to be taken at the counter and be paid in advance. The Menu offers cheap non-vegetarian food and about two dozen vegetarian and vegan dishes in all. There is an array of veggie “chicken” drumsticks, “chicken” nuggets and your Asian specialties like barbequed “pork”, smoking soy “duck”, crispy soy “chicken” and sweet and sour 16
soy “ fish”. In addition to these, you will find a selection of noodle dishes, soups and fried rice variations. Plus some vegetable dishes, although not many. The prices, are quite affordable and range between $1.50 and $11.00. I didn’t get to sample the soy meats on the menu as that day only tofu-pork was available. Therefore, the Vegetable Udon dish was perfect. This specialty had a typical Southern Chinese taste and was balanced- not too greasy, sweet, salty or sticky, and without a trace of MSG. It was served with fresh-crispy pieces of lightly stir-fried broccoli, carrot shreds, bean-sprouts, onions and lots of garlic. I noticed the additions of canned mushrooms and water chest nuts and ate every bit of the dish. My husband, a non-vegetarian, ordered the Taiwanese Braised Pork Stew (pork belly) served over Jasmine rice. The dish was similar to Kao Ka Moo, a typical Thai-Chinese dish made with the 5 spice recipe containing cinnamon, chili, palm sugar, pepper corn and star anise served with
buck choy on the side. An excellent choice for the non-vegetarians! As a side order, we had the Steamed Veggie Dumplings, filled with cabbage, carrot, green onion and soya sauce to dip them into; not too different in taste to the vegetarian Tibetan momos except that these dumplings were more delicate in texture. They are nothing out of the ordinary, yet well prepared and freshly made. I wondered whether the flour from the dumplings and the Udon noodles was glutton-free. I wouldn’t bet on it! Shing Wong Restaurant is also a Bubble Tea Café. Bubble Tea originated in Taiwan as an after school treat for children . The oldest known Bubble Tea is a mix of hot Taiwanese black tea with small tapioca pearls, condensed milk and syrup or honey. Here, Bubble Teas, flavored teas with tapioca and an assortment of ice-blended smoothies are available in vegan options . We chose the vegan passion-fruit Bubble Tea with soya milk and black tapioca balls (boba). It was probably not the best choice since it was somewhat watery. I am sure I may have liked a different one but one bubble tea was enough for me. Now, the tapioca balls are a different thing all together. I love “boba” in my deserts.
My only real concern with Bubble Tea was… why all the plastic? A thick plastic straw over a plastic cup, with a thin plastic sheet sealed onto it by a cup-sealing machine that uses 300 Watts of energy. For a cup of bubble tea? If you feel inspired after a meal in Shing Wong Restaurant, then step outside and walk two doors down into P K Oriental Mart. There you will find everything you need for your perfect home-made Asian cuisine; like galanga, lemon grass, kafir leaves, miso paste, me-hijiki, gomazio, kimchee and best of all, huge frozen delicious Thai durians. Shing Wong definitely gets extra points for its proximity to P.K. Oriental Mart.
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healthy eats : recipe
Confetti Pockets Christina Algeciras is the founder of Benestar Kids. The mission of Benestar Kids is to foster and promote children’s well being through yoga, healthy cooking and art. Christina is a certified yoga instructor, self taught cook and former art school student. She teaches yoga and cooking to children at schools, studios and museums in the Miami community and is presently studying holistic nutrition at the Institute for Integrative NutritionŽ. For more information about Benestar Kids and Christina’s work in the community, please visit benestarkids.com.
serves about 6
Ingredients
1/2 cup quinoa 1 half red bell pepper (diced) 1 half orange bell pepper (diced) 1 half yellow bell pepper (diced) 1/2 cup shredded carrots 1 half medium avocado (diced) juice of half a lemon 1/4 cup raisins 1/2 cup crumbled feta cheese 18
By Christina Algeciras
1/4 cup fresh parsley chopped 6 mini whole wheat pita breads
Dressing
2 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar 3oz plain greek yogurt 1 teaspoon dijon mustard juice of half a lemon 1/8 cup apple juice 1/2 tablespoon tahini (optional) sea salt to taste pepper to taste
Instructions
Cook quinoa according to package instructions. In large bowl, combine peppers, carrots, avocado, lemon, parsley, raisins and feta cheese. Once the quinoa has cooled, gently fold into bowl and combine with other ingredients. In separate bowl, whisk together all dressing ingredients. Carefully cut an opening into the pita bread and fill with quinoa vegetable salad. Drizzle dressing into pita pocket, close pita and enjoy!
the funnies : Lady Yoga
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teacher feature AlexandraSantos
A
lexandra is a devoted and passionate practitioner of the traditional Ashtanga method who found her path to yoga while pregnant with her first child. With the need of sharing the message that transformed her life, Alexandra finished her first 200 HR Yoga training in 2006, and in 2007 finished her meditation program under the guidance of Swami Brahmavidyananda Saraswati. In 2011, Alexandra made her first trip to Mysore, India to study at K. Pattabhi Jois Ashtanga Yoga Institute with R. Sharath Jois and his mother, Saraswati. Alexandra credits her teachers Kino Macgregor, Angelique Sandas, Greg Nardi, and Tim Feldmann. Currently, she leads the evening Mysore program at Miami Life Center.
How long have you been practicing and teaching yoga?
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I started practicing yoga nine years ago. As a student, I wanted to learn more about philosophy and the Ashtanga Method so I enrolled in a teacher training. I completed my first yoga teacher training seven years ago and in 2007 completed my meditation program under the guidance of Swami Brahmavidyananda Saraswati.
Why did you start yoga as a student? Lower back pain was why I started yoga. In 2004 while I was pregnant with my first child, practicing yoga was recommended by my doctor to alleviate the heavy lower back pain I was experiencing. Pain aside, as soon as I laid down my mat, it felt like I have practiced yoga in another life, it was so natural. From that day forward I started practicing yoga six days a week. I felt a connection from that point onward.
Where do you practice? What do you practice? I practice Ashtanga Yoga six days a week either at the Miami Life Center or at home.
What is the most transformational yoga experience you have had? Definitely when I went to Mysore, India. To be connected to the source of Ashtanga Yoga, including the chanting, the meditation, and the Sanskrit, it was a whole different perspective. And to have 100% focus on yoga without any distractions, I was able to go deep into my own yoga journey and allowed myself to go through a real transformation from not just the physical path, but the spiritual practice as well. The energy of the rooms there are amazing, I healed my back in India- I don’t know how or why- but the pain was gone.
Who are your teachers? R. Sharath Jois is my teacher in India. Here in the United States I have great teachers: Kino MacGregor, Greg Nardi, Tim Feldman, Angelique Sandas, and Daylene Christensen.
how you perceive that particular reality and how you go about change is with your attitude. Yoga is a system, if you are in chaos yoga allows you to get out of chaos, to be strong so that you can get out of chaos. Yoga shows you how you can perceive and change things, how you can allow yourself to go through anything and go through it all without getting attached to it.
What is your favorite food? I eat when I am hungry‌.I do like chocolate.
What is your favorite non-yoga activity? Spending time with my kids and my mother and sharing good times all together makes me so happy. I like going to the beach, camping, and riding bicycles.
What is your message as a teacher of yoga? I believe that everyone can do yoga. I feel that if every single child in the world would practice yoga the world would be a much more peaceful and harmonious world to live in.
What is your advice to new students? To new students I say, come and do your yoga practice with no expectations; focus on the process instead of the goal and enjoy the journey and how you witness the transformation that happens within you.
How do you define yoga? Yoga is a way of life and a system that allows an individual to find an inner peace that cannot be shaken by the ups and downs nor the dualities of life. Yoga teaches you to deal and understand all things. Yoga shows you how happiness, pain, suffering, fear, in a way are all the same, but just different stages and 21
Reiki by Lorraine Meyer
Reiki is a Japanese name given to the beautiful practice of using the hands, the eyes and the breath to guide Universal Life Force energy from one person to another. The sharing of this energy in this way brings about a lovely state of relaxation for the person receiving this esoteric transmission. It could be called the art of spiritual healing; however, it is also used for physical and mental healing. When the mind lacks ease the body experiences disease. Reiki’s mission therefore is to bring complete relaxation to the mind, allowing the body to surrender and in that moment of letting go, permitting the dis-ease created by the mind and manifested within the body to begin to heal, or in miraculous case, to disappear completely. Scientists and intellectuals have eagerly researched how it is that Reiki works and consider it difficult to confirm with modern science an exact explanation. This research however has shown that Reiki does indeed assist in speeding up recovery time for surgical patients, calming those who are agitated while in hospital as well as bringing about a lowering of the blood pressure. In fact, to date, over 800 hospitals in the United States offer Reiki as part of their patient care. I discovered this healing practice only months before learning that my husband, a fit and athletic 55 year old who was experiencing dizzy spells and nausea, was suffering from a benign, but large brain tumor, wrapped around his brain stem. At the time, I had taken the first level of Reiki Training (generally taught in three levels) at Miami Life Center on South Beach. I had learned to use this relaxing technique on myself, and thought of it as a form of meditation. In the months that led up to and followed his surgery and a prolonged recovery, I found myself turning to this comforting meditative technique to keep me balanced; mentally and physically prepared for whatever might come next. I also found myself sharing this energy with him, by focusing on his improvement rather than the setbacks. I began to feel that his recovery was truly being driven by Reiki. I found myself talking about Reiki to anyone who would listen, many times while I was in a room filled with patients waiting for my husband. Emboldened by those
who listened, I began to ask if they would like me to share Reiki with them, and almost unbelievably, no one ever said no. Once I had the pleasure to share Reiki with a woman who was suffering from extreme nausea from her Chemotherapy, hours later when I saw her again, she beamed a big smile my way and gave me a thumbs up! Now it was time to broaden my knowledge and discover how to share this marvelous possibility with others. I returned to Miami Life Center to learn the subtle mysteries of this healing art. Reiki Level II focuses on healing others, once we have begun to regularly practice Reiki on ourselves, most practitioners find they are living with far less stress and in a greater state of harmony than ever before. They are then poised to become clear channels of this energy for others. In the Reiki Level II Class, symbols and mantras are taught that assist the practitioner in coming into the meditative state of sharing. Students also learn how to send healing distantly, either to those unable to be present for a session or to situations affecting large groups of people, like hurricane or earthquake victims. The wonders of Reiki are endless! For me, the ability to share this healing was the life purpose I had been seeking. At the earliest opportunity I enrolled in the Reiki Level III Class which prepares the Reiki student to become a Reiki Teacher or Reiki Master as one is generally called. Mine has been a fulfilling and continuing journey. The more I learn, the more I have to share with my students. It may seem unbelievable to some that one is able, in a short time, to gain the ability to heal dis-eases, which is a most difficult task for us as humans. However, I now find it very natural to believe I can offer healing and balance to anyone who comes to me with an open mind and a willing heart. May peace be with you now and always. For more information about Lorraine Meyer: http://www.anewreiki. com/bio.html 23
miami life center miami life center
736 6th Street, Miami Beach, Fl 33139 736 sixth street, miami beach, fl 33139 305.534.8988 miamilifecenter.com miamilifecenter.com 305.534.8988
TIM MILLER
5/24 - 5/26
2013
Tim Miller has been studying and teaching Ashtanga Yoga for over thirty years and was the first American certified to teach by Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. Tim has a thorough knowledge of this ancient system, which he imparts in a dynamic, yet compassionate and playful manner. “My goal as a teacher is to inspire a passion for practice. The practice itself, done consistently and accurately, is the real teacher.” Tim teaches workshops and retreats throughout the United States and abroad. Friday, May 24, 2013 6 pm – 8 pm: Workshop “The Physics and Metaphysics of Asana” Saturday, May 25, 2013 8 am -- 9 am: Pranayama 9 am – 12 pm:Awakening the Subtle Body–an Introduction to Nadi Shodhana 1 pm – 4 pm: Workshop “The Heroic Journey” Sunday, May 26, 2013 7:30 am - 8:30 am: Pranayama 8:30 am – 11 am: Mysore 1 pm – 4 pm: Workshop “Roots and Wings
MARK ROBBERDS
8/30 - 9/1 2013
Friday, August 30, 2013 6:30 pm-8:30 pm – Yoga Class: “Tristhana” – The Core Principles of the Ashtanga Practice Saturday, August 31, 2013 9:30 am-12:30 pm: Ashtanga Yoga Class: Finding Ground 2 pm - 5 pm: Ashtanga Yoga Philosophy & Techniques Sunday, September 1, 2013 8:30 am -11 am: Mysore Style Ashtanga Yoga 2 pm -5 pm: Ashtanga Yoga Philosophy & Techniques
miami life center miami life center
736 6th Street, Miami Beach, Fl 33139 736 sixth street, miami beach, fl 33139 305.534.8988 miamilifecenter.com miamilifecenter.com 305.534.8988
EDDIE STERN
11/8 - 11/13
2013
Eddie Stern is the director of Ashtanga Yoga New York and Sri Ganesha Temple in NYC. Friday, November 8, 2013 5:30 pm – 7:30 pm: Led class 7:30 pm – 8:30 pm: Ganesh Puja & Intro talk Saturday, November 9, 2013 8 am – 11 am: Mysore 1 pm – 3 pm: Chanting and lecture about Nadi systems 4 pm – 6 pm: Bhankti and worship as a yogic path and Q&A Sunday, November 10, 2013 8 am – 11 am: Mysore 1 pm – 3 pm: Yoga Philosophy Discussion
ASANA Q&A by Tim Feldmann
How do I straighten my arms when lifting into upward bow?
U
rdhva Dhanurasana
The question for this issue really is ‘How do I accommodate my shoulders to move correctly when attempting Urdhva Dhanurasana’ ... Let’s take a look. A tight shoulder girdle is common in the yoga room, especially amongst men as our arms and shoulders tends to be a bit more muscularly developed than women. When attempting this, you are looking for a relatively simple movement once it has taken root in your practice, once the shoulder girdle has found the necessary foundation of supported openness, yet accepting the importance and investing in the detailed movement mechanics often gets in our way. Therefore we often see a practitioner simply avoiding the matter by using brute force to push through the discomfort associated with not being able to straighten the arms, which adds further complication to the difficulty of accomplishing proper rotation and articulation. So, lesson number one is - go gentle, practice with steady frequency and apply patience and discriminative mind. Also, it might be to early for you to work on fully straightening your arms in which case less challenging postures will be of more help to create foundation and understanding of the work you need to identify in your arms, shoulders, and upper back. As you begin to understand this work better, you can move on and apply it to the proper actions of a full Urdhva Dhanurasana. Unfortunately this article will not cover any such exercise/poses but instead jump straight into the question as it stands.
To begin with, two distinct movements must take place:
success yet often overlooked (see illustration 1)
2. Lengthening. Let’s break it down to 5-6 simply steps of how you can work towards opening your shoulder girdle hence straightening your arms: 1. lie down on your back, bend you knees
and lift your hips off the mat (due to space issues I will not address the spine, legs and feet in this article). place your hands approximately next to your ears yet not too close to your shoulders!), fingers pointing down towards your shoulders with a tendency outwards to the sides (not inward towards each other), with hands and elbows approximately shoulder-width apart. if you are unable to maintain your elbows in this stance, elbows pivoting out to the sides, you might not want to go to step two but instead simply work on accomplishing this first and very important foundational step before attempting to add a lift to it. You can use a belt around your arms, just above your elbow joint, to get the feeling for this step in the early stages.
2. As you inhale and push into your feet,
allow your knees to move slightly forward in a straight line. As you inhale begin to thrust your arms into the floor allowing your head to slide in under your upper back, ending with the crown of your head on the floor, neck firm and taking its due part in carrying the weight of your upper torso. Exhale here while taking assessment of your elbow position making sure they are still shoulder width apart and that your shoulders are not raised up around your ears but positioned low with a decent space between the neck and head.
3. Inhale again and begin to slowly lift the 1. Rotation of the upper arm bones
(Humerus) as the shoulder blades pivots outwards and upwards. The rotation part is the more complex part, crucial to your your
head a fraction off the mat by trusting your hands/arms into your mat. Stay here a few breaths, the head just a few inches off the
27
mat, to check your elbows and shoulders again. Then simply exhale down to the crown of your head again. do this a few times to master the motion and to find a peaceful state of mind while your body works strongly. If your elbows are still aligned shoulder width apart you are ready to go to the next step - if not, accomplish this step before moving on.
4. Having mastered step 3, we now move onto
step 4 which requires you to add a new movement direction to the good work you are already committing to. A slightly more intense focus is needed on the external rotation of your upper arms (the humerus), which translates to trying keep your elbows to be well squared off and shoulder width apart while you try to identify the sensation of the humerus bone beginning to inwardly rotate into your shoulder socket. If you are finding the sensation of this rotation, see how far you can straighten your arms without loosing the internal rotation to an external rotation. When you loose the motion of internal rotation you have exceeded your physical capacity and you need to stay with this step till you have accomplished it fully! pushing through to the next step will not help you long term.
5. While keeping your mind firm on this difficult shoulder
rotation allow yourself to thrust a bit more into the mat with your arms, beginning to gradually straighten a little more and a little more. As you do this the space between your ears and deltoid muscles opens up (not collapse together!) and you will begin to feel some strong muscular activation around the sides of your ribcage. That is the Serratus Anterior and Latissimus Dorsi (see illustration 2) beginning to aid into stabilizing the action and that is where you essentially get you strength and stability for the straightening motion to unfold from.
6.
As you have now straightened your arms you are almost home. As a final step, tune your mind and physical direction further into the sensation of your Serratus Anterior and Latissimus Dorsi by further rotating the inward spiraling of the arms, allowing a firm thrust of your arms into your mat, mentally visualizing how they connect into your mid abdomen, anchoring into your Pelvic Floor via the ‘deep abdominal tubes’ of your Iliopsoas muscle (illistration 3). There are many more pointers to give, many more details significant which I will not address here due to space issues, such as, hand position, breath pattern, leg work, etc. Do allow yourself the journey towards straighter arms in your back bend with gusto and joy, or as my teacher says: ‘you every asana is but an empty pile of sensations, why rush to the next empty pile of sensations?‘. Enjoy your practice, Tim Feldmann
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the
PHOTO SESSION
Lisa Ogletree Photography: John Miller
Kino MacGregor Photography: John Miller 30
Kino MacGregor Photography: John Miller 31
STUDIO SPONSORS
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miami life center 736 sixth street, miami beach, fl 33139 305.534.8988 miamilifecenter.com
The ‘Mysore Style’ method is named after the city where our teacher Sri K. Pattabhi Jois lived and taught this teaching style from his teacher Krishnamacharya. Pattabhi Jois’s legacy is continued and succeeded by his grandson Sri R. Sharath Jois and his daughter Saraswathi. Miami Life Center runs one of the largest Mysore programs in South Florida with morning and evening sessions. Come practice!
SCHEDULE:
6 am - 8:30 am Monday - Friday Patrick Nolan
7:30 pm - 9:30 pm Monday - Thu Alexandra Santos
10 am - 12:00 pm Monday - Friday Daylene Christensen
8:30 am - 11 am Sunday Lisa Ogletree
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