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INSIDE: STUDIO LOCATOR YOGI OF BOSTON LET’S EAT! KID ASANA YOGI BEHIND THE DESK MOVEMENT
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Spring! YOGA • BOSTON • YOU
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FOUNDER & EDITOR
Ellen C. Wells ellen@asanaboston.com
ART DIRECTOR
Marti Golon mgolon@me.com
CONTRIBUTORS VOL. 1 ISSUE 2
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Kerri Axelrod Alysse Frieswyk Meg Hughes-Garvey Dawn Keighley Kate Robinson Shilpa Reddy Sarah Sturges GENERAL ADVERTISING INQUIRIES
4 SUTRA Come into now 8 FOUND Picks and clicks 12
YOGI OF BOSTON Who you are
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LET’S EAT Pesto with punch
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KID ASANA Begin with the breath
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MOVEMENT Slowing down
ellen@asanaboston.com asanaboston.com Copyright © 2014 Asana Boston
24 NUTRITION Spring cleaning
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YOGI BEHIND THE DESK
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STUDIO LOCATOR
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COMING NEXT TIME
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ON THE COVER:
Yoga Reaches Out founder and CEO Sarah Gardner opens her heart and welcomes the season among spring’s daffodils.
editor’sletter Living Yoga
A
sana Boston is about community and sharing the path toward a more mindful life. Together we learn to put our practice into practice, so to speak, joining each other off the mat to live yoga in our daily lives.
A large part of living yoga is seeing the world through compassion— compassion for others, for our world PHOTOGRAPH BY LISA HITON and for ourselves. To see someone live in this way is truly inspirational. Take Sarah Gardner, for instance. She’s the founder and CEO of Yoga Reaches Out, a non-profit organization that raises awareness of and funds for charities benefiting children. This past April Yoga Reaches Out hosted its fourth annual Yogathon with one thousand yogis participating and $300,000 raised for Boston Children’s Hospital and Citizen Schools. All because one yogi believed she could live her yoga, her compassion, in the world. Sarah is this issue’s Yogi of Boston, and you can get to know her a bit better on page X. In this issue we are also introducing a new segment called On Sutra. Here Shilpa Reddy will discuss the wisdom within the Yoga Sutra written by Patanjali two millennia ago. She’ll shine a light on each verse to get us thinking about this age-old practice of yoking the mind and body. It’s as valuable today as it was ages ago. See you on the mat,
ELLEN C. WELLS
ELLEN@ASANABOSTON.COM
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on sutra Beginning the Sutra Study BY SHILPA REDDY
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he Yoga Sutra is a collection of 196 verses said to have been compiled by Patanjali 2,500 years ago. The sutras, or verses, lay out yoga as a life practice of body, mind and spirit. Yoga and the yoga sutras have survived all these years because each age has made yoga its own. We are now in an age where we consume information visually. We pour over our Instagram feed and “like” pictures on Facebook. Even Twitter allows for photos with its 140-character limit.
past
The physical aspect of yoga has been (over) documented through images, but I believe for yoga to survive as a mind-body-spirit life practice, we need to bring the same visual lens to the philosophy of this practice. I will combine my Sanskrit study and my own yoga practice to create simple and compelling images that communicate the philosophy of yoga.
VERSE 1.1: ATHA YOGA ANUSHASANAM Translation: Yoga brings us deeply into the now Fairy tales begin with “once upon a time….” but no one claimed yoga is a fairy tale. Patanjali begins the sutras with a deliberate call to action by choosing atha, which means now. A literal translation of this verse could be, “Now practice the discipline of yoga.” However the appropriateness of Sanskrit as a language of philosophy rests in words shifting meaning with 4
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future
now
YOGA BRINGS US DEEPLY INTO THE NOW
context. Hence a more useful translation could be that practicing yoga brings us deeply into the present moment (now). A practitioner upon reading this might say, “Great, but how do I practice? Who will teach me?� Patnajali offers us an answer in the same verse. He says (anu) the very atoms of nature will show you the way, thereby acknowledging that while he is the compiler of these verses, and while a yoga teacher might stand in front of the class and guide you through the various physical shapes, when you drop into the present moment, life itself will be your ultimate yoga teacher. asanaboston
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on sutra VERSE 1.2: YOGAH CITTAVRTTI NIRODHAH Translation: Yoga is the stilling of the agitations of the mind Verse 1.1 tells us how yoga operates—by bringing us into the now—but 1.2 is where we learn what yoga is. Yoga is the stilling of the thought patterns, the swirl, the agitation of the mind. Much like how the wind creates ripples on the surface of a lake making it impossible to see either a clear reflection of the sky or what lies beneath the water, the fluctuations of the mind distort our views of ourselves and the universe. Yoga offers one path to stilling these fluctuations. A PRACTICE TO EXPERIENCE THIS VERSE: The next time you find yourself in downward-facing dog or child’s pose and your mind grasps onto a thought, label it thinking and return to the breath. Keep repeating this process, creating some space between you and the thoughts.
ABOUT THE AUTHOR: Shilpa Reddy is a Boston-based yoga instructor
with a passion for building value-based businesses and making yoga philosophy more accessible. You can follow her Yoga sutra postings at yoga-gram.com and on
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yoga
STILLING THE AGITATIONS OF THE MIND
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PICKS & CLICKS FOR THE MINDFUL LIFE
Matcha the Moment For centuries Buddhist monks and Samuris used matcha tea to prepare for meditation and to improve concentration. Today that same elixir can be found in effervescent form. MOTTO, the world’s first bottled matcha green tea, is handcrafted in small batches using premium stone-ground green tea leaves from one of the oldest family-owned tea co-ops in Japan. Just one bottle of Motto has the same health benefits as 12 cups of steeped green tea with just one-third the caffeine of a cup of coffee. Find Motto Locally.
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Noted Boston-area yoga teacher Ame Wren has been working with HYDE YOGA to design a pair of leggings that are comfortable and give in all the right places. The Wren Legging is the latest in Hyde Yoga’s series of collaborations with prominent yogis (Elena Brower, Seane Corn, Suzanne Sterling and Hala Khouri). It is Hyde’s first ¾-length legging and their first piece with a gusseted crotch. Flexible, splitperforming yoginis will appreciate that new feature, for sure. The Wrens are made of 92% organic cotton, 8% spandex, and are currently available in Black, Fog Heather and Azure. Summer colors Slate and Azure are coming in early June, and you can pre-order those by emailing grace@yogahyde.com. A portion of each sale goes to the Farm Sanctuary, an organization whose mission of saving animals is near and dear to Ame’s heart.
Hyde +Wren
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PICKS & CLICKS FOR THE
MINDFUL LIFE
Lunch in a Snap Snap Top Market, a small produce shop located in Boston’s South End committed to providing the highest quality and freshest produce available, has recently opened a raw bar for to-go lunch options. Pick your own raw pasta (zucchini squash, cucumber, sweet potato, green papaya) and then choose from one of their delicious homemade sauces (cucumber avocado pesto, cashew alfredo, apricot ginger or pad thai). Seasonal addons are available as well as options for protein, including walnut “taco meat” or organic chicken breast. Snap Top’s raw bar is perfect for the on-thego yogi looking for a new healthy lunch option.
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SNAP TOP MARKET 303 Columbus Ave, Boston, MA 02116 (857) 250-2825 Hours: Mon.-Sat. 10:00 am – 9:00 pm Sat. 10:00 am – 8:00 pm Sun. 11:00 am – 7:00 pm
WANDERLUST
# W A N D E R L U S T
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ST R AT TON MOU N TA I N, V E R MON T | J U N E 19 - 2 2 , 2 014
SEANE CORN • ELENA BROWER
EOIN FINN • SCHUYLER GRANT • MC YOGI J E N N Y SAU E R-K L E IN • CA M E RON SH AY N E
E M A N C I PAT O R • E S C O R T NAHKO & MEDICINE FOR THE PEOPLE
MC YOGI • MARCO BENE VENTO • DJ REKHA
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yogi of boston
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Yoga becomes not what you do but who you are.” Sarah Gardner MAKES HER HOME IN W A Y L A N D MAKES HER LIVING AS C E O M O M , O W N E R O F PERFECT FORM PERSONAL TRAINING AND FOUNDER OF YOGA REACHES OUT
YEARS PRACTICING 9 STYLE OF YOGA THAT SPEAKS TO YOU MOST? Vinyasa with a focus on the teachings and spiritual side of yoga.
YOU ARE THE FOUNDER OF YOGA REACHES OUT TELL US THE INSPIRATION BEHIND THAT. I got to a point in my life when I realized that it is not about me but how I can make a difference. I wanted to take my passion for yoga and my purpose to be of service and create a platform that would bring those two things together. WHAT’S YOUR FAVORITE HIGHLIGHT FROM THE YOGATHONS YOU’VE HELD SO FAR? This will be our fourth Yogathon in New England and we have had two in the Bay Area in California. My highlight from New England is standing on the stage at the beginning of the day and looking out at one thousand yogis … Dreams do come true! And my highlight from the Bay is this past March we had one of my favorite musicians, Michael Franti, perform at the event. I got to practice next to him and then at the end of the event he put me up on his shoulders. WHAT’S YOUR FAVORITE POSE AND WHY? My favorite pose is savasana because at that moment the yoga fills every cell in your body. Yoga becomes not what you do but who you are.
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let’s eat
Dairy-Free Miso Basil Pesto BY SARAH STURGES AN EXCERPT FROM THE CLOSET & THE COOK
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pring may be springing, but as New Englanders we know not to count our spring chickens before they’ve hatched. The longer days and warmer afternoons inspire me to lighten up my menus with fresh greens, raw vegetables and superfoods. I know, though, there will still be some rainy days ahead, inviting me to hunker down with a bowl of steaming potage. Fortunately, this recipe works for both scenarios. Toss it over some pasta or quinoa for a picnic-perfect dish, or enjoy a dollop on your tomato soup with a side of crusty bread. It is the consummate spring accoutrement to whatever cravings the weather dictates.
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Total preparation time: 15 minutes
Yield: 3 cups
PESTO
1½ cups dry toasted pine nuts 4 cups basil leaves, firmly packed 2 cloves garlic 4 tbsp fresh lemon juice ²⁄³ cup extra virgin olive oil 2 tbsp nutritional yeast 1 tbsp hemp seeds 2 tsp mellow barley miso 1 tsp salt 1 tsp smoky paprika ½ tsp ground black pepper ½ tsp spirulina
DIRECTIONS
Dry toast pine nuts on medium heat in a skillet until lightly golden. Combine toasted pine nuts along with all other ingredients in a food processor. Process until smooth, scraping the sides as necessary. I find that if you can give the flavors a little time to mingle, do so. This is even better after letting it sit 30 to 60 minutes more.
ABOUT THE AUTHOR: Sarah Sturges
is a Boston-based yoga instructor, wellness consultant and private cook. She co-authors her blog, The Closet & The Cook, with dear friend and fashionista, Alyssa Hood. Sarah also runs yoga and culinary workshops and retreats, inspiring her students, clients and attendees to eat and be well. For more information about classes, events and recipes, go to SARAHSTURGESYOGA.COM and subscribe toTHECLOSETANDTHECOOK.COM.
This umami (Japanese for “yummy”) recipe is soooo yummy, you won’t even miss the cheese. Miso and nutritional yeast give it a satisfying, savory flavor, with the added boost of beneficial enzymes and vitamin B-12. The phytonutrients from the basil, the Vitamin A and lutein from the pine nuts, and the added omegas from the hemp seeds make this pesto like spinach is to Popeye. Finally, I incorporated a little dose of spirulina, which adds in a plant-based protein and is high in minerals such as iron and iodine (helping to regulate blood-sugar levels). Plus, since it is dairy-free it lasts longer than a traditional parmesan-infused pesto.
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Kid Asana
BEGIN WITH THE BREATH
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BY DAWN KEIGHLEY
T
he way a person breathes influences the level of stress hormones in their autonomic nervous system. Slow, deep breaths lead to the activation of the parasympathetic nervous system (rest, relaxation, sleep) and a reduction of the sympathetic nervous system (fight or flight, panic, anxiety). Short, rapid breaths give the reverse effect. By using specific breath exercises, we can regulate the way in which we feel. Children can benefit from these exercises just as adults do. Breath exercises are a natural, effective and safe way to teach children how to regulate their emotions. Since breathing is an invisible process it can be a challenge to introduce the idea of conscious breathing to children. A great way to help children first become aware of their breath is to turn it into something they can see. A simple exercise to do this involves just one feather. Have the child hold the feather in front of his mouth. Ask him to take a big breath in and blow out really hard and fast. Observe how the feather moved. Take another really big breath in but now blow really soft and slow. How did the feather move this time?
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Ask your child to blow 10 really short fast breaths. How do they feel? Hot? Full of energy? Excited? Now ask them to blow 10 really slow big breaths. How do they feel? Calm? Relaxed? Sleepy? Explain that you can control how you feel by how you breathe. There are many different approaches used to teach breath exercises to children. Below are three animal breath exercises that are fun to do and easy to remember.
BUMBLEBEE BREATH Used to help children calm themselves. Sit down, hug your knees into your chest and close your eyes. Take a giant breath in, and as you exhale, press your lips together softly so you feel a vibration as you hum like a bee. Try humming high and low and see how it feels to block your ears while you hum!
LION’S BREATH Great for releasing energy and is helpful to use in situations when a child is mad or frustrated. This breath is done by sitting on your shins, taking a deep breath in and as you breathe out, stick out your tongue and roar like a lion! You might have to explain that lions don’t scream, but instead roar with their breaths. BUNNY BREATH Keeps you awake and alert. Bunnies are very alert! Sit on your shins with your back straight and tall. Keeping your chin down, take three big quick sniffs then exhale in a long release through your nose.
These breathing exercises are easy and fun to learn; however it is important to remember that practicing breath work periodically is necessary in order for children to be able to integrate these breathing exercises into their lives. Just as you would remind a child many times to say “please” and “thank you,” you must remind children that by controlling the way they breathe, they can manage their feelings and change how they are feeling. ABOUT THE AUTHOR: Dawn
Keighley is a Massachusetts-licensed educator and the owner of Kid Asana Yoga. She teaches kids yoga classes at Coolidge Corner Yoga, JP Centre Yoga, and at schools around the Boston area.
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movement
The Art of Slo 20
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ABOUT THE AUTHOR:
Meg Hughes-Garvey is a clinical exercise physiologist who thoroughly enjoys teaching the science behind movement at UMass Boston, Simmons College and Northeastern University and teaching movement in the form of yoga, pilates and spin at South Boston Yoga, Soul. Train. and Pursuit Spinning.Â
owing Down BY MEG HUGHES-GARVEY, M.S.
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Plank > Downward-facing Dog > Down Dog Split > Knee to nose > Down Dog Split > Knee
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or the past few weeks I have been very concentrated on slowing down; not only in breath and mind, but also in movement ‌ but maybe not in the manner that you initially think of. There are a few ways that muscles contract isometrically, concentrically and eccentrically. An isometric contraction is one in which the muscle is working, however no movement is being performed, as in holding plank pose. Your abdominals, as well as deltoids and quadriceps, are engaged— and possibly shaking—but the goal is to be as still as possible. A concentric contraction occurs when the origin and insertion of the muscle (where it begins and where it ends) come closer together, such as the movement in down dog split to draw your knee in towards your nose. Your abdominals (mostly your rectus abdominus) are working concentrically. Think of it as your power move.
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The eccentric contraction is actually going to produce the greater amount of force. It occurs when the origin and the insertion of the muscle grow further apart, as during asanaboston.com
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e to opposite elbow > Fallen Triangle > Rock Star > Mini Vinyasa > repeat on opposite side
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the movement that occurs to slow a motion down. We spend so much of our practice getting into the pose—the foot goes there, engage this, draw this in here—then we hold it and breathe, becoming at peace with the heat building inside the muscles. Then what happens? That huge sigh of release and the instinctual “let’s get out of this as quickly as possible” movement. (Remember that last chaturanga dandasana of your practice? Was it as slow and controlled as your first?) I have been concentrating on the slow, controlled exit from the poses; the mostly eccentric contractions of your lengthening muscles. In actuality a majority of a muscle’s normal activity is executed during this lengthening phase of work. Eccentric contractions are more effective at producing a higher amount of force, and therefore it is more effective at increasing the strength of the muscle. Let’s put the practice into the preaching. The above sequence emphasizes eccentric contractions and slow release of poses to more effectively increase muscle strength.
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nutrition
Spring Cleaning for Mind and Body
BY KERRI AXELROD
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ith the heaviness of one of the harshest New England winters in recent memory fading into the distance, spring presents us with the opportunity for growth, transformation and renewal in all aspects of our life.
The weather warms up, the days get longer and our bodies get in tune with this new biorhythm of nature. Our body’s dormant winter state lifts and our energy rises as the strength of the sun intensifies. This natural cultivation of life force presents us with a powerful opportunity to revitalize physically, mentally and emotionally. During the spring renewal, our bodies begin to rid themselves of the excess fats and toxins stored from the winter. In some cases the body naturally cleanses itself through a spring cold while the foods naturally available during this season also aid in the cleansing process. As the body undergoes this natural cleansing process, we can also facilitate the clearing out of other blockages in our lives, truly bringing our body and mind into harmony. Here are four tips to get your spring mind-body cleanse underway.
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CLEAN OUT THE CLUTTER Are you feeling stuck or indecisive in a particular area of your life? Is there a project that you’ve been meaning to get to but keep putting it off until another weekend or forgetting about it all together? It might sound cliché, but you need to literally create the physical space in your life to allow something new to grow. Start with clearing out the physical space where you sleep and work. Go through the pile of papers that may have accumulated on your desk or the pile of magazines collecting dust that you’ve been meaning to read for months on your nightstand. Once the space is clear, create an easy-to-manage filing system so when bills or important documents come in, they have somewhere to go instead of just accumulating. One system I have found helpful is keeping a basket on a shelf under my desk and as mail, bills, receipts and other mustkeep documents come in during the week, I put them in the basket. Each Sunday, I go through the basket and file the documents appropriately.
LOAD UP ON GREENS An abundance of greens come into season during the spring—everything from arugula, asparagus, leeks and spinach to collard greens. While each green has individual phytonutrients, generally speaking greens help rid your body of toxins by spurring elimination. They also contain vitamins A and C to boost your immune system. JUST MOVE If you are feeling lethargic, moving is one of the best ways to stimulate the rise of spring energy in your body. Aim for four to five days of sweaty cardio for at least 20 to 30 minutes at a time. Movement is one of the ways you can stimulate the flow of life force that exists within each of us. Your skin is also your largest organ and one of the primary organs for elimination, so those sweaty cardio sessions are also helping the body eliminate toxins that have accumulated over the winter.
GET CLEAR ON WHERE YOU ARE GOING What do you want to accomplish in your life? How can the spring surge of energy serve you? Take some time to really think about where you want to go. Perhaps it is a career change, a move or simply building a better relationship with yourself or with others. Take some time to write it down and outline the steps you need to take to get there. Then spend five minutes in meditation each day visualizing the accomplishment of your goal. Get a sense of what that feels like, what it looks like and truly let it sink into your being.
ABOUT THE AUTHOR:
Kerri Axelrod is a board-certified holistic health coach specializing in nutritional and lifestyle coaching for women seeking improvements in their daily lives. She works with clients to create an individualized roadmap to health that suits their unique lifestyle, body composition, health history, preferences and goals. For more information, visit KERRIAXELROD. COM. asanaboston
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The Art and Science of Skipping It Sometimes the best yoga practice is not yoga. BY KATE ROBINSON
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’m well on my way to my suspect New Year’s resolution to take at least 200 yoga classes this year. I wanted to do this for several reasons: strength, consistency, diversity, development—and I’m a sucker for a bet on New Year’s. As I approach the half way mark to my magically meaningless number, and I’ve become aware of some nagging patterns. I’m pretty sure I’m phoning it in more. Sure, I’m in class and sweating and breathing—but sometimes I’m on autopilot. Some days I’m in a protective place where I don’t feel super awake for the class … I’ve even taken savasana with one eye open for fear I may fall asleep and fart myself awake … perhaps because … I’m tired.
It’s probably from taking a lot more classes, working, writing and trying to do something with my thirties. Which makes me wonder, isn’t doing more supposed to give one more energy? AYURVEDIC THOUGHTS ON THE MATTER If someone manifesting a Vatta derangement fans more air on their fire, they’re gonna burn out. If a Kappa stays in one place all the time, they’re gonna root into immobility. Sometimes our medicine is not what comes easiest to us. Perhaps in order to feel more awake in class, I need to sleep more, nurture a hardier home practice or add more yin and restorative to the rotation. Which leads me to my next point …
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SELF-CARE & CHEEZ-ITS The more you practice yoga of any kind, the more you tap into what you need to feel at ease in this skin. Holding myself accountable to this arbitrary number has brought me to a place of undeniable vulnerability. I have to take better care of myself to keep this up. More importantly, I want to. I want to eat a bit better, I want to oil (abyanga) after a shower, I want to roll around on a bolster. Self-care is also setting boundaries, giving yourself time to rest, time to cry in an empty bathtub with a box of Cheez-Its and a cat, that for the first time in his hairy life is feeling SHAME just watching you. Self-care is about taking time and making space for the great nothing.
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yogi behind the desk
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Sometimes I’m on autopilot.” I’m not going to give up on my goal, but I am becoming more keenly aware of what a steady diet of active yang public classes does to my mind and body. The preponderance of which are good. I’ve gotten stronger, more confident in my body and hungrier for a more robust yin/ restorative presence in my public class rotation. Most notably, my home practice has become less anemic, less about sequencing for the classes I teach and more for taking care of myself. Sometimes the heart of your practice learns itself in solitude.
ABOUT THE AUTHOR: Kate Robinson has her MFA in poetry from Bennington and her
RYT-200 from Back Bay Yoga, where she works and studies, and also teaches at All One Yoga. She writes for the Elephant Journal about size acceptance, privilege and accessibility in the yoga community and is deeply motivated to bring yoga to a wider range of people. Check out some of her other work at YOGACURVESKATE.COM. asanaboston
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BOSTON
TAP NAME FOR WEBSITE
All One Yoga 1065 Commonwealth Ave. Karma Yoga 338 Newbury St., 3rd Flr Karma Yoga Revolution 971 Commonwealth Ave. Sweat & Soul 1032A Commonwealth Ave. Back Bay Yoga 364 Boylston St. Exhale Spa 28 Arlington St. & 2 Battery Wharf Charlestown Yoga 191 Main St., Charlesetown Blissful Monkey 663 Centre St., Jamaica Plain JP Centre Yoga 670 Centre St., Jamaica Plain Akasha Studio 14 Meehan St., Jamaica Plain 20 Birch St., Roslindale North End Yoga 256 Hanover St., North End South Boston Yoga 36 West Broadway, South Boston Radiant Yoga 516 East Second St., South Boston Sadhana Yoga Studio 15 Worcester St., South End Open Doors 4155 Washington St., Roslindale Yoga Studio 958 Morrissey Blvd, Dorchester Inner Strength Studios 1524 VFW Parkway, West Roxbury
BROOKLINE Baptiste Power Yoga Yoga in the Village Coolidge Corner Yoga Down Under Yoga Through Yoga
25 Harvard St. 17 Station St. 1297 Beacon St. 1054 Beacon St. 119 Harvard St
CAMBRIDGE Prana Power Yoga O2 Yoga Baptiste Power Yoga Majestic Yoga Studio Karma Yoga Kundalini Yoga Studio Art and Soul 28
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Don’t see your studio? Let us know
585 Massachusetts Ave. 1001 Massachusetts Ave. 2000 Massachusetts Ave. 223 Concord Ave. 1120 Massachusetts Ave. 186 Hampshire St. 91 Hampshire St.
DEDHAM Stil Studio 227 Legacy Place
NEWTON Down Under Yoga 306 Walnut St.
studio locator
TAP MAP TO GO TO GOOGLE MAPS
SOMERVILLE Bow Street Yoga 34 Bow St. Be In Union Yoga Studio 440 Somerville Ave
O2 Yoga 288 Highland Ave. Samara Studio 249 Elm St.
WATERTOWN Inner Strength Studios 309 Main St . asanaboston
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coming next
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SUMMER SUN SALUTATIONS
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FRESH FROM THE FARMERS MARKETS DAY TRIPPING
STUDIO LOCATOR Expanded Area WHAT IS … Craniosacral Therapy?
AND … Yogi of Boston Yogi Behind the Desk Nutrition Let’s Eat Found
Connect, Interact + Contribute facebook.com/ asanaboston
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Asana Boston Briefly Newsletter
Editor’s Desk 30
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