New Jersey Namaste News Spring 2011 by New Jersey Namaste News

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J E R S E Y

CENTRAL JERSEY’S YOGA & HEALTHY LIVING GUIDE

SPRING ISSUE 2011 • VOL. 4

w w w. n j n a m a s t e n e w s . c o m

FREE Celebrating Spring! The Veggie Chick’s Guide to Earth Day & Arbor Day Soar Like the Birds in Pigeon Pose Join the Home Gardening Revolution

Plus: Make Yoga a 24-Hour Practice Trigger Point Therapy for Pain Relief and more HEALTH & LIFESTYLE articles inside

Demystifying

Yoga’s Many Traditions

Spring Yoga Events Make this spring sowing season about inner growth. Plant the seeds of a strong yoga practice and watch the benefits unfold: strength, flexibility, physical health, relaxation, and a calm mind. Wherever you are in your journey, we have offerings to suit your changing needs. & yoga

All-Levels Gentle Yoga Mondays 7:00 - 8:00 pm The class is perfect for yoga practitioners who prefer a slower, more methodical approach to yoga with attention on lengthening tight muscles, softening "stuck" joints and deepening the breath. We’ll use some yoga props (and other items you find around the home!) to work on safe alignment coming into and out of poses. This class is perfect for anyone at any level who would like to add some yoga to their self-care routine or would like to start practicing regularly at home. ($15 for drop-ins, class cards available) At Heart to Hearts Wellness Center, 20 Armour Avenue, Hamilton Contact Sue at 609.689.3131 or info@hearttohearts.org to register.

Intro to Yoga 4-Week Series Sundays 9:30 - 10:30 am This introductory class meets once per week for 4 consecutive weeks and will cover the foundations of yoga practice. This is the perfect class for those who are newer to yoga or who have practiced at home with a DVD. During the series students will learn the basics of breathing, foundational yoga postures. proper alignment, safe movement between poses, and deep relaxation. This class will help you start your yoga journey and prepare you for other classes or home practice. ($60 for 4-class series, pre-registration required.) At Onsen for All Wellness Center, Route 27, Princeton Contact the concierge at 609.924.4800 or info@onsenforall.com to register.

Yoga for Pain Relief Workshop Tuesday, April 26, 7:30 - 9:15 pm This workshop addresses common physical pain patterns (low back, shoulder, and knee pain) and ways to find relief through yoga. The practice of yoga encourages proper alignment of the body, lengthening and strengthening of muscle tissue, and calming of the nervous system – all of which can play a role in tapping into the body’s natural healing tendencies. For each common ailment a series of poses will be offered that when done regularly can reduce bouts with chronic pain. No prior yoga experience is necessary. Attendees who pre-register have the opportunity to suggest a specific muscle or joint they would like to work on during this session. ($28 Registration Fee) At Center for Relaxation & Healing, 666 Plainsboro Road, Plainsboro Contact Michele at 609.750.7432 or relaxationandhealing@gmail.com to register.

For a complete list of upcoming events and services visit http://omcentraljerseymassage.com

NJNN_Spring_2011_Namaste News 3/28/11 1:38 PM Page 3

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CENT RAL JERS SPRIN EY’S G ISSU YOG E 201 A & 1 • V FREE HEAL OL. 4 THY LIVI NG G w w w. UIDE njnam Celebrat asten ing ews.c Sp The Veg ring! om gie Chi

ck’s Gu Earth Da ide to y & Arb or Day Soar Lik e the Bird Pigeon s in Pose Join the Ho Gardenin me g Revolu tion

You Y ou Belong Here · inspiration inspiration · joy joy · entertainment ·

SLEEPING BEAUTY

AKES

BOOK BY RACHEL SHEINKIN | MUSIC BY BRENDAN MILBURN LYRICS BY VALERIE VIGODA | DIRECTED BY REBECCA TAICHMAN

Plus:

Make Yog 24-Hour a a Practic e Trigger Point Therap y for Pain Re lief and mo re HEALT H& LIFESTYL articles E inside

Demysti

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Yoga’s Many Traditio ns

SUBSCRIBE NOW to receive the next 4 issues of New Jersey Namaste News delivered to your mailbox for only $15! If your busy schedule, both on and off the mat, keeps you from picking up the latest issue of New Jersey Namaste News at a nearby health food store, coffee shop or yoga studio now you can get each issue delivered right to your door. You’ll get in-depth feature stories from your yoga community including: • Anatomical focus of yoga poses • Yoga philosophy • Healthy living and diet • Seasonal calendar of events… and more Send your name, mailing address, and email address to confirm receipt along with a $15 check made out to New Jersey Namaste News LLC to our offices at: New Jersey Namaste News c/o Tarra Madore & Brian Critchley 1626 Route 130N, Suite K-3 North Brunswick, NJ 08902

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From the Publishers

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PUBLISHING STAFF

Publishers Brian J. Critchley Tarra J. Madore Editor-in-Chief Brian J. Critchley Creative Director Tarra J. Madore Graphic Designer Stephanie Laudien Associate Editor Joyce Tsoi Advertising Sales Representatives Greg LoBiondo Jessica Silva Intern Krista Sharlin Contributing Writers Dave Carman, Lisa Nicole Chen Lisa Dekis, Nicole DeNardo Edward Feldman, Blanche E. King Joseph Martin, Ayla Musciano Amanda Nicholson, Tracey Piparo Kathy Rana, Keith Ringeisen Sarah Robinson, Nancy Sheehan Justine Thomson, Mary E. Tricario Cynthia Yoder Contributing Photographer Helen Hsu We Welcome Your Feedback! 732-659-7365 brian@njnamastenews.com tarra@njnamastenews.com www.njnamastenews.com Cover model: Naime Jezzeny © 2011 by New Jersey Namaste News LLC. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. ISSN# 2157-1457. All material and information which appears in New Jersey Namaste News is presented for informational purposes only. Always consult a physician if you have questions concerning you or your family’s well being. All information in this magazine is presented as is without any warranty of any kind, express or implied, and is not liable for its accuracy, for mistakes, errors, or omissions of any kind, nor for any loss or damage caused by a user’s reliance on information obtained in this publication. Under no circumstances will New Jersey Namaste News LLC be liable for any special, indirect, or consequential damages or any damages whatsoever resulting from use of this magazine or information presented within.

Dear New Jersey Namaste News Readers, f you are like us you are ecstatic about the coming of spring and the joyous rebirth it brings along with it. Let’s face it; it was a long, hard winter here in New Jersey. We’ve yearned for the longer days, warmer temperatures, and sunnier skies since the start of the year, like a yoga class yearns for its well-earned savasana. Now that spring is finally here, hopefully you’ll find our spring edition a helpful resource guide to help you enjoy all the season has to offer. In our Mindful Eating section you’ll find articles on starting your own home vegetable garden as well as punching up those long forgotten resolutions with an “internal” spring cleaning. The Veggie Chick checks in with her latest installment where she gives us all ideas about how to celebrate two dates that are the centerpieces of spring: Earth Day and Arbor Day (April 22 and 29 this year, respectively). In our Yoga & Health section we’ll show you how to soar like the new birds leaving the nest in your Eka Pada Rajakapotasana (Pigeon Pose) and how to make yoga an ongoing 24-hour-a-day practice. As always, our events calendar is full of yogafriendly classes and activities to keep you busy until Memorial Day and beyond. It is also worth noting that we are excited to have a male cover model this month as well as a male yogi demonstrating the poses in our alignment spotlight on Pigeon Pose. We are grateful for our many male (and female!) readers and know that yoga truly is for everyone regardless of gender, age, body type, etc. While much has been written about the stereotypical yoga model being tall, thin, flexible, and (let’s face it) female, we know that the yoga community here in our neck of the woods is as diverse as it is strong. Let’s hear it for the boys! Please take a moment as you are reading this issue to visit the websites of the advertisers in New Jersey Namaste News. It is their unwavering commitment to this project that makes it all possible. We hope that in addition to being an enjoyable and informative read, that Namaste will become Central Jersey’s “holistic yellow pages” where you can find reputable practitioners in various fields to meet your needs.

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Namaste, Brian & Tarra 4

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SPRING ISSUE 2011 • VOL. 4

YOGA & HEALTH 17 Trigger Points:

That’s the Spot

20 WELCOME 6 Yoga Buzz 9 10

The Veggie Chick on Mother Nature Join the Homegrown Revolution

MINDFUL EATING 12 Tips from Kathy’s Kitchen

13 14 15

Yoga Pants on Fire!

Let Your Pigeon Soar!

Arranging the Soundtrack of My Life

Violet Ice Cream: A Reiki Experience

To “CD” or Not to “CD”? The Case for Cloth Diapering

26 28

24-Hour Yoga Practice

Culinary Corner Internal Spring Cleaning The Vegan Explorers Restaurant Reviews

15 Become a fan on Please

18 19

this Magazine.

Keepers of Time: Home Remedies for Your Hands

Demystifying Yoga’s Many Traditions

CULTIVATING KARMA 32 3 Simple Ways to Nourish Your Soul 33 Making Contact: Creating Successful Therapeutic Relationships

Popcorn Park Zoo: A Sanctuary for Animals

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Spring Events Calendar Last Word: Sharing the Gift of Yoga NAMASTE NEWS

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Yoga Buzz N e w s , R e v i e w s a n d m o r e F r o m t h e Yo g a C o m m u n i t y

Call for Submissions: The Poetry of Yoga ashington, DC-based yoga instructor, author, and spoken-word poet HawaH, helped found the non-profit One Common Unity in 2000 to educate young people about alternatives to violence. Now, at a time when other non-profits are struggling to keep their doors open, HawaH is raising funds through a new literary project entitled The Poetry of Yoga. This collection of visionary writing will include work by inspirational figures in the world of yoga such as Sharon Gannon, John Friend, Shiva Rea, and Rod Stryker among many others. In addition to the featured writers for the compilation, HawaH is seeking online submissions from people around the world who love poetry and yoga. During the past year, he has led workshops at yoga studios nationwide encouraging participants to stretch their bodies and their creative minds. “Doing yoga pushes you inside, and writing makes you communicate outwardly,” says HawaH. “Practicing both together, you can realize a healthy balance for creative flow.” Anyone interested in submitting work for possible inclusion in The Poetry of Yoga can do so John Friend, photo by Mario Covic at www.ThePoetryofYoga.com. Contributors are invited to reflect on the ways that yoga shifts the landscape of human experience in areas such as sustainability, truth, nonviolence, freedom, suffering, love, balance, and service. Since part of the proceeds from the book sales will benefit One Common Unity, those who write in to share how yoga enriches their lives will also help enrich the lives of children. More information on this organization is available at www.OneCommonUnity.org.

Book Review: Divine Purpose- Finding the Passion Within by Cynthia Yoder

he second book release from Cynthia Yoder, local sound healer and life purpose coach, invites readers to take a journey within to discover their own unique purpose in life. Divine Purpose is written in a workbook style and encourages readers to use the book for both inspiration and journaling practice as the journey inward unfolds. The importance of acknowledging one’s purpose can not be understated as the author puts it, “I could see that having a context for your life brings guidance to all that you do in the same way that the banks of a river guide its flow. Where rocks and branches may otherwise create several meandering brooks with no direction, a river held within banks will run powerfully over and around these potential blockages.” Cynthia has masterfully divided the book into 52 exercises (one for each week of the year!) that consist of an inspirational passage, a contemplation exercise, and ample space to journal on the “reflections and wonderings” that arise during the exercise. The task of finding purpose in life may seem daunting to say the least, but by taking a methodical, detailed approach Cynthia’s book can help even the most mystified readers go deeply within themselves to find that true calling that can give their lives meaning and direction. The book is available on Amazon.com or at CynthiaYoder.com. 6

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Y O G A

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welcome

Raves and Rants: Yoga Apparel by Live.Breathe.Grow or this issue’s product review we turn to a local company starting to make waves in a big way. Live.Breathe.Grow is an inspirational, sustainable apparel company based in Central NJ. Their current line of women’s t-shirts are made with 100% organic cotton and printed with non-toxic, eco-friendly inks. The owners hope that their T-shirts will inspire people to stand in the truth and beauty of who they are, and in turn allow them to harness that energy for whatever purpose moves them. Here’s what a couple of local yoginis had to say about their Live.Breathe.Grow shirts: “Their t-shirts are light weight and breathable. They have the perfect amount of stretch and flexibility which allows me to move from pose to pose without constricting my movement. They look great too!” –Denyse, South Brunswick

“The company was spot on with their logo! I could live in the shirt it was so comfortable. The quality cotton helped my body breathe as I layered it over my sports bra to teach yoga. The art and message helped me grow and expand my 3rd eye. The flow of the art work on the front and back of the shirt, while large, is tasteful. I wore the shirt in confidence – my energy radiant!” –Ryah, Ewing For more information on Live.Breathe.Grow, their mission and product line either check out their ad later in this issue on page 11 or visit their website at livebreathegrow.com. Share your thoughts on the yoga-related products used in your practice. We’d love to print your rants or raves! Send us an e-mail at brian@njnamastenews.com.

Announcing Grand Opening of Coba Yoga in Little Silver Welcoming a New Concept: Children Play While Mom Finds Inner Peace ife is about to change for many moms and dads around Monmouth County. Parents before couldn’t ever think of going to a yoga studio because they had to watch their kids. The newly opening Coba Yoga will offer child care within a yoga studio. Lili Avery, a yoga teacher and mother, came up with this brilliant concept and it is now a reality! This is great news for our area and for our families. Avery believes, “In order to be a happy parent we must first be able to take care of our bodies, minds and spirits so that we can in return be more loving and understanding with our children and more productive at work.” Her yoga studio features an adorable kiddie room right next to the yoga room and is located right near the river with a beautiful waterfront view. The new studio plans to open in April 2011, but excited yogi parents are encouraged to check cobayoga.com to learn more about the exact opening schedule. Coba Yoga / 115 Oceanport Avenue / Little Silver / (732) 889-4656

Have a question about yoga practice, meditation or philosophy?

Do you have comments or want more information about articles you’ve read in New Jersey Namaste News? Send us your letters and we may publish them in an upcoming “Letters to the Editor” section! You can send your snail mail letters to: New Jersey Namaste News c/o Tarra Madore & Brian Critchley 1626 Route 130N, Suite K-3 North Brunswick, NJ 08902 Or send an email to the editor at: brian@njnamastenews.com. NAMASTE NEWS

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Kiss Up and Smell the Coffee

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The Veggie Chick

©iStockphoto.com/Natasha-R-Graham

The...

Veggie Chick ... on...

pring is here, my friends! And with spring, comes some important dates for those of us who love to hug trees and bond with Mother Nature: April 22 is Earth Day and April 29 is Arbor Day. So with these spring celebrations in mind, I started thinking about ways to give back to nature. Mother Nature has given me so much I love, why not try and give her a little something in return? Hopefully it will be something that my son, his kids, and theirs too, can appreciate for years to come. If you are like me and want to show Mother Nature some love this spring, try some of these ideas for a special Earth Day, Arbor Day or any day in your neck of the woods. This may seem obvious, but plant a tree in your yard. It is so helpful to the environment and with all the trees being cut down to make room for more strip malls and condo complexes, this world needs every one it can get! Try a tree such as a cherry blossom that will flower in the spring. Not only will it be beautiful to look at, you’ll be inviting the birds and squirrels to hang out in your yard with a fun new place to frolic and perch. If you don’t have room for a tree, keep it small. Some new plants, flowers or bushes are great too. Every little bit of green counts! Take a walk in one of our region’s many wooded areas, nature preserves or parks. Nothing makes you appreciate what the earth has to offer more than experiencing it first hand – hearing the

Mother Nature

sounds of the birds, smelling the scents of the flowers blooming, breathing in the fresh air and enjoying all the fresh new green foliage. You can earn bonus points with Mother Nature (and The Veggie Chick) if you bring a bag with you to pick up any litter you come across in your travels. It still amazes me how much disrespect people have for the world we live in. Sadly, there are many people out there who just don’t care. So it’s up to those of us who do care to make up for their indifference. Limit your carbon footprint by riding your bike or walking to work or to the store. If you aren’t within walking distance to your destination, check to see if your office has a regular carpool – or better yet, start one! Not only will you be lessening the negative impact on the environment, but you’ll also be doing yourself and fellow coworkers a favor by saving on gas and tolls. And, you get to ride in that nifty carpool lane! Wear green on Earth Day, Arbor Day and everyday you want to show Mother Nature you care! Don’t forget to make sure that green outfit is organic and free of animal products, too! Well I hope you all enjoy your Earth and Arbor Days and have a safe and enjoyable spring. Smell the flowers and enjoy the breeze. Yours truly, The Veggie Chick

Amanda Nicholson (aka The Veggie Chick) has been living in North Plainfield her whole life and became interested in fashion at a young age. A vegetarian for many years, she strives to make her fashion choices conscious ones. She is a single mother of a teenage son, loves being outdoors, getting tattoos, and making tie-dyed apparel for her friends and family.

Earth Day Observances in Central NJ and Beyond All Month Long: NJ Tree Foundation offers free 2-year-old trees to non-profit and volunteer groups for planting on public lands (newjerseytreefoundation.org) 4/16: Earth Day at Manasquan Reservoir Park, Howell (monmouthcountyparks.com) 4/16: Saddler’s Woods Cleanup, Oaklyn (saddlerswoods.org) 4/16: Earth Day at Bowman’s Hill Wildflower Preserve, New Hope, PA (bhwp.org) 4/17: Earth Day at Huber Woods Environmental Center (monmouthcountyparks.com) 4/19: Sustainable Princeton Working Group, Whole Earth Center, Princeton (sustainableprinceton.org) 4/23: Gardens without Borders, Grounds for Sculpture, Hamilton (groundsforsculpture.org) 4/23: Earth Day Celebration, Phillipsburg (perfectchristmastree.com) 4/30: Brick Township Green Fair, Brick Twp HS, Brick (732.598.1258)

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GREEN SCENE the green scene

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Join the Homegrown Revolution By Keith Ringeisen f you’re reading this publication, you’re probably already interested in living a healthier lifestyle — in body and soul. There’s a good chance, too, that you have some interest in achieving a more socially and environmentally responsible existence. Further, most of us are striving to make each dollar go a bit further in these challenging economic times, particularly amid the widely-reported predictions of continued rising food prices. It is my opinion that there is no better path to realizing all of these lifestyle goals than growing vegetables in your own back yard. It’s no big secret these days that our food-supply system is controlled by big industry. The produce we find in grocery stores is produced according to industrial models, and is often shipped thousands of miles before reaching the consumer. This is all at the expense of our health, our planet, and the workers who are exploited in the process of its production. Sadly, even the organic food industry has been ‘hi-jacked’ by big industry. Much of the fruits and vegetables we consume, though technically organic, are produced and handled in a similar, unsustainable manner, in faraway places. As such, today there may be good reason to question the quality, safety and the environmental/social benefits even of commercially-available organic produce.

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So what are conscious souls to do? First, support local agriculture. We are blessed in this area with numerous farms (both organic and non-organic), farmers’ markets, CSA programs and more. As your budget allows, I encourage you to buy locally produced food products, and to encourage your grocer to stock locally-grown produce. Still, there is no place more local than your own backyard, and homegrown veggies cost a fraction of what you’d pay at the store. It is also the only way to be 100% certain of the health and ecological safety, quality and freshness of your food. Homegrown food is, by far, the best choice in terms of social, environmental and economic responsibility. It isn’t shipped, stored, or harvested by petroleum-driven machines, or by exploited labor. In your own backyard, YOU have absolute control over the treatment of the plants and soil. Just about everyone I meet agrees with the above statements. So, why aren’t more people actually growing at least some of their own food? There are a few common barriers that keep the majority of folks from starting a garden. Many believe that a garden will demand too much of their time, or that there’s no space on their property for a garden. Others have tried gardening in the past, with discouraging results, and some are simply overwhelmed by the very thought, and

don’t know where to begin. Fortunately there are solutions. First, you should know that you may not need as much space or time for your garden as you think you do. The ‘intensive’ gardening methods that I use and teach are very different from the traditional backyard vegetable garden (rototilling every year, long rows with wide paths between, constant watering and weeding, etc.) They are designed to produce high yields in very small spaces (four to seven times the yield, per square foot, over traditional gardens), and to be very low maintenance. In addition, only a few simple hand tools are needed. Many of my customers and students begin with no more than a few garden beds, totaling thirty to fifty square feet, and find the maintenance to be quite manageable (10-20 minutes per day), and the yields to be sufficient for their needs. I encourage all aspiring gardeners to start small; you can always expand in the future if your needs and ambition warrant it, but starting with more than you can handle will inevitably lead to a disappointing and discouraging experience. If you still don’t think you have suitable space on your own property (or if deer are a problem in your neighborhood and you have an unfenced yard), consider joining a community garden. There, you can ‘rent’ a fenced plot, for a very reasonable price (usually $10-$30 for the season). If you simply need some help getting started, it’s a good time of year to be on the lookout for free or low-cost workshops and classes, offered through your local agricultural extension, or through other organizations. If you need more personalized attention, or if you have a complicated property, consid-

the green scene er hiring one of the organic gardening services in our area. These companies offer various services, from personalized consultation, planning, and garden creation, to full-service programs, where they take care of everything from planning to harvest. Successful gardening is not out of reach, no matter how foreign the idea may seem to you now. I’ve worked with several ‘rookie’ gardeners who had great gardening success their first year, with just a little bit of help in the beginning. You can do it, too! And now is the time to begin planning. For the sake of your health, for the planet, and for the well-being of all humankind, make this the year you step into gardening.

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Keith Ringeisen of Somerset owns and operates an organic gardening service, TrulyHomeGrown, as well as a fence company, Tru-Fence. In addition, he regularly leads free organic gardening classes and workshops in the area, and is the ‘Growing your own’ writer for the recently-launched blog www.GenerousSavings.com.

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SAVE THE DATE!

namaste news N E W

Resources for New

HOMEGaRDENErs “Square Foot Gardening: A New Way to Garden in Less Space with Less Work” by Mel Bartholomew: If you’re starting out with one book, this should probably be the one. Easy to read and understand. “The Sustainable Vegetable Garden: A Backyard Guide to Healthy Soil and Higher Yields” by John Jeavons and Carol Cox: A little more technical than the above, but with an added emphasis on sustainability and self-sufficiency.

www.LocalHarvest.org: Find local farms, CSA programs, farmers’ markets & more. http://acga.localharvest.org: Find local community gardens

J E R S E Y

hosts Central Jersey Yoga Expo September 17, 2011 • North Brunswick, NJ Learn about yoga and other holistic health practices, FREE admission! Email: brian@njnamastenews.com or become a fan on Facebook to get updates. If you are a vendor or presenter who would like to participate call 732-659-7365.

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mindful eating

Tips from

Kathy’s Kitchen by Chef Kathy Rana s a chef with vegetarian, vegan, dairy- free and gluten-free clients, I am regularly working to convert classic dishes into meals that can accommodate my clients’ diets, while not losing the essential flavor profiles and textures of those dishes. So if you promise not to tell anyone, I will share a few of my secrets –just keep it between us. Let’s start with Penne alla Puttanesca. A classic Italian pasta dish with a sauce prepared with fresh tomatoes, olive oil, garlic, olives, red pepper flakes, capers, parsley, white wine and anchovy fillets. You could leave the anchovies out to make this dish vegetarian, and it will still be delicious. But

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you lose a bit of the savory background flavor that the anchovies provide. To replace this flavor component try using a spoon of vegetarian oyster sauce. Vegetarian oyster sauce is readily available in Chinese/Asian markets and in grocery stores with larger Asian sections. I discovered this after I broke a bottle of vegetarian oyster sauce in my basement (it rolled out of the basement fridge). It made a mess, but smelled delicious. It is full of that savory, rich essence that is called umami in Japanese. Miso is also a good substitute, but it does add a little soy flavor while the vegetarian oyster sauce is pure umami. Use this ingredient whenever you need to remove an ingredient like anchovies, or plan to substitute vegetable broth for a meat-based broth. A few spoons of the vegetarian oyster sauce will add richness and depth to your dish. Next on the list of secrets is my tip for gluten-free thickening of sauces and stews. There is always cornstarch, but that can become gummy and gunky when re-heated. Kudzu is also an option, but a little pricey, and not always easy to find. Mashed beans, especially white beans, work well, as well as mashed potatoes. But if you don’t want to open a can of beans, and don’t have leftover mashed potatoes in the fridge, try using instant mashed potato flakes instead. They are made from cooked potatoes and are completely gluten-free and dairy-free (just don’t buy the cheddar version!) Potato flakes dissolve quickly and do a very good job thickening liquids without adding flavor. Additionally, potato flakes are a great substitute for flour and bread crumbs when breading ingredients before sautéing. Third on my list of secrets, which is no secret at all, is making homemade vegetable broth for free. There are some really nice vegetable broths and bases available that I do

use in a pinch, but they are pricey, and by making broth myself I know there are no components that might include a dairy or gluten derivative. During the week my assistant, Jim, and I save the carrot peelings, onion skins and roots, celery trimmings, garlic tips, tomato cores and parsley stems in a large zip top bag in the freezer. When the bag is full at the end of the week, we dump everything into a pot, add a can of chickpeas (for added protein and that umami flavor) and cover it all with water. After simmering for about an hour we let the broth cool and then strain it into 1-cup containers that then go into the freezer. You can also freeze some of your broth in an ice cube tray, and then pop the frozen broth cubes into a zip top bag for when you only need a tablespoon or two.

A few words of caution for your vegetable broth: • Don’t season with salt – save the seasoning for when you use it in a soup, stew, or sauce so your final dish does not become overly salty • Don’t use vegetables which can make your broth bitter – avoid cruciferous vegetables like broccoli and cauliflower, sulfurous veggies like cabbage, and bitter vegetables like green bell peppers and broccoli raab. • Don’t store your broth in zip top bags. Even the freezer bags tend to spring leaks when you defrost the broth, and unless you freeze them perfectly flat, they can become unmanageable in the freezer.

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Contact Chef Kathy at ChefKathy@Madelines Table.com for your next barbeque, picnic, or graduation that will accommodate all of your guests’ dietary needs.

mindful eating

culinary corner

We have a view of the river!

by Brian J. Critchley

If you’ve ever been to a private yoga retreat you likely enjoyed deliciously prepared vegetarian dinners every night of the week. At retreats the meals tend to maintain a fine balance between being hearty enough to support the high level of activity of intensive yoga practice while being light enough to keep your body feeling energetic and buoyant. If you’d like to find that balance in your kitchen on a regular basis, I highly recommend checking out the latest cookbook by the husband and wife duo behind the Sewall House Yoga Retreat, Kent Bonham and Donna Davidge. Retreat chef, Kent, in addition to being a musician, yogi and massage therapist, has been preparing masterful dishes for the guests at Sewall House since 2006. (See p. 36 for an ad for an upcoming retreat). After guests begged for a cookbook he finally obliged earlier this year by releasing Favorite Requested Recipes. Open the cookbook to any page and you’ll find a delicious, simple vegetarian recipe that can turn any night in your house into a culinary retreat! Spice up your routine with this bold new look at an old favorite: lasagna!

Sewell House sweet potato lasagna Ingredients

1 can condensed cream of celery soup ½ cup sour cream 1 shredded onion Two 10-oz packages frozen chopped spinach, thawed, rinsed and squeezed dry ¼ tsp ground nutmeg 2 ½ pounds sweet potatoes, peeled and thinly sliced 8 oz jalapeno Monterey jack cheese 1 garlic clove, pressed 1 tsp herbs of choice 1 tsp taco spice mix

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Directions 1. Heat oven to 350 degrees Fahrenheit. Coat a baking dish with olive oil. 2. Mix soup, sour cream and onion in a large bowl. 3. In a medium bowl, mix spinach, nutmeg, garlic, herbs, spice mix and ¾ cup soup mixture. 4. Add sweet potatoes to large bowl and toss to coat. 5. Layer half the sweet potatoes in the prepared baking dish. Sprinkle with half the cheese, top with the spinach mixture, half the remaining cheese and the remaining sweet potatoes. Cover dish tightly with foil. 6. Bake 1 hour 20 minutes or until sweet potatoes are tender. To order a cookbook or for more information about the Sewall House Yoga Retreat, visit sewallhouse.com.

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www.easternschool.com www .easternschool.com NAMASTE NEWS

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mindful eating

Internal Spring Cleaning Changing Your View on Healthy Habits by Mary E. Tricario y this time of year, most people have gotten side-tracked from the resolutions they made in January. For whatever reason (intangible goals, focusing on the big goal rather than breaking it down into smaller ones, etc.) many people find themselves returning to the habits that they had in the previous year and feeling worse because, not only are they back where they started, but they have this feeling that they have failed. For those people that have been diligent and staying on track, this is the time where they say, “Now what?” because they may be bored with their current health and fitness plans. I’d like to suggest that during this spring season it is the perfect time to take a fresh look at your healthy lifestyle goals and do an internal “spring cleaning”. We take the time every spring to clean our homes from top to bottom because we can finally open the windows again. Why not make the same commitment to a fresh start with our health too? Rather than focusing on changing your habits, spring is the perfect time to plant some new seeds, try some new approaches, and offer yourself a new beginning by taking a new look at old resolutions. Here are some ideas to get you started. If you resolved to lose weight: Break your weight loss goal into smaller, more easily reachable goals. Renew your commitment by focusing on losing 1 pound a week rather than 20 pounds in a few months. By making a smaller goal, you will renew your commitment and be able to celebrate your successes more often! Also, you can renew your plan by trying a new fruit or vegetable every week. This is the time where we will

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start seeing more fresh produce and you can If you resolved to make “you” a priority: start to explore what Mother Nature has to Renew your commitment to yourself by offer. Make it fun! Break it down by color checking in everyday and ask, “Am I okay? and see how many different colors you can Am I happy? Am I getting what I need?” If include in your daily meals. you can’t answer “yes” to all of these quesIf you resolved to exercise more: By this tions, take the time to realize what you time of year, most of us get stuck in an exercise rut – going to the gym or studio at We take the time every spring the same time of day, getting to clean our homes from top on the same treadmill, lifting the same weights, etc. We do to bottom. Why not make the same thing every week the same commitment to and get bored because there our health? is no variety. Renew your exercise goal by trying a new DVD or attending a new yoga class or workshop. Many yoga studios offer monthly workshops need to be happy and make a tangible plan featuring different styles of yoga. This is how to get there. It may take some time, but recI discovered Anti-Gravity Yoga. A bit intim- ognize that you are worth it. Many of us idating at first, I discovered it through an invest a lot of energy in cultivating the haponline article a friend had sent to me. This piness of others, forgetting that our own style of yoga is done with the assistance of a happiness is what allows us to spread joy to nylon hammock which supports your body those around us. Schedule time for yourself so that you can go further in inversions and just as you would for important business backbends and engage muscle groups that meetings, household chores, or gatherings you forgot existed. Heck, you can even fly! I with friends and you’ll likely find that the went to a beginner’s workshop in January rest of your busy day is more productive. because I needed a change. While I love and am comfortable in my current practice, I wanted to renew it and discover how far I Mary E. Tricario is a Registered Yoga Teacher could go. I loved the empowerment of and Weight Loss Coach in Central New Jersey. increasing my body’s limits and discovering Her “Yoga and Weight Loss” program has been new ways to move and be playful at yoga. I helping her fellow New Jerseyans as they now attend Anti-Gravity workshops month- embark on their healthy journeys and is curly at Om Factory in New York City where I rently offered at Inner Light Yoga Center. For am constantly finding new ways to expand more information, please visit her website at heroespose.com. my practice.

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mindful eating

The Vegan Explorers

WITH JOE & AYLA

Being vegan, it can be a little difficult to eat out. Vegan restaurants donâ&#x20AC;&#x2122;t seem to last too long unless they are located in a big city. All the hard work of tracking down delicious vegan dining establishments makes us hungry! So weâ&#x20AC;&#x2122;re grateful to have stumbled across these two spots with awesome food so close to home. Keep checking out future editions of New Jersey Namaste News as we uncover New Jerseyâ&#x20AC;&#x2122;s best vegan eateries where you can enjoy a treat without the meat!

SPRIG & VINE

450 Union Square Drive, New Hope PA (215) 693-1427 www.sprigandvine.com While meeting up with some friends in New Hope, PA, we were surprised to stumble upon a new vegan restaurant called Sprig & Vine. Our vegetarian friends were interested until they saw the high prices on the menu, so we went elsewhere. We did, however, return (and then again many times thereafter). To our surprise, we found that those high prices, which average about $17-$18 per meal, are certainly worth it. Lunch prices are a bit more reasonable ($9-10), and you seem to get more food. Their menu also changes to accommodate seasonal availability of produce, so check their website to see the current menu.

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their free Wi-Fi, or can take a stroll by the water and enjoy the seaside breeze. Do you know of a vegan restaurant in your area where our Vegan Explorers should visit next? Email the editor at brian@njnamastenews.com and you may see your favorite restaurant featured in a future edition!

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Sprig & Vine prepares perhaps the best food we have ever eaten. The presentation is colorful and artistic, and the taste is exquisite. Lunch or dinner, vegan or not, Sprig & Vine is highly recommended if you are visiting the New Hope area. Be sure to make reservations if you are going for dinner, especially on the weekend.

On our travels we discovered a vegan bakery in Keyport, NJ that boasts vegan cupcakes, muffins, cookies and coffee with vegan creamer. They have everything you can imagineâ&#x20AC;&#x201D; even many gluten-free options too! Your non-vegan friends would probably have no clue these delicious little cakes contain no animal products. The staff is so friendly; they make you feel like friends rather then customers. Papa Ganache is a perfect treat for all seasons, but especially on a warm summer day when you can sit outside and take advantage of

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M A S S A G E

yoga + health

Trigger Points: That’s the Spot by Nancy Sheehan uch, that’s the spot! We’ve all felt that area of tenderness within a muscle – that spot that therapists commonly refer to as a trigger point. While some people are content to accept trigger points as a kind of magic, others want to know more about the underlying science: why does it feel so good when pressure is applied to specific trigger points? And how do you know how to find them? Trigger points are tiny, tight knots within taut bands of muscle tissue. While they can form anywhere in the body, they are most commonly found at the sites of the greatest mechanical and postural stress. There are two basic types of trigger points: active and latent. An active trigger point causes muscular pain and tenderness to another area of the body when pressure is applied. That other area is called the referral zone and its location is very predictable. For example, applying pressure to trigger points on the head can free up the sinuses! By contrast, latent trigger points are only painful when compressed; they do not refer pain to other areas of the body. Once a key trigger point is deactivated, your therapist can proceed to evaluate and locate other points. Persistent and chronic pain syndromes may have many trigger points in many muscles, requiring a series of treatment sessions over an extended period of time. A typical example is a person who uses the computer for a prolonged period of time without taking a break to stretch the neck. The result is a stiff, aching neck. Trigger point therapy can relieve this pain by promoting circulation to the muscles and reducing tension. Trigger point therapy is a systematic and time tested approach to the treatment of these painful knots and a return to healthy tissue. In the 1940’s Dr. Janet Travell validated the electromyographic activity in

these palpable nodules and called them ‘trigger points’. Together with Dr. David Simons, Dr. Travell published Myofascial Pain and Dysfuncton: The Trigger Point Manual which mapped common points and their pain patterns. This volume is still used today as trigger point therapy does the job of getting rid of pain very well. A trigger point is active when it is the one producing the myofascial pain and limitation and most people are generally aware of this dysfunction. However, when someone describes an area of pain, we must consider the referral zone as indicated in the charts because the muscle housing the point could be in a different area. For example, someone complaining of a stress headache and rubbing over the temporal area above the ears is describing the referral zone for a trigger point in the suboccipital muscles. Therefore both the temporal and suboccipital areas must be palpated to determine the primary source of pain. Some conditions, such as sciatica, carpal tunnel syndrome, bursitis, tendonitis, and earaches are commonly misdiagnosed because trigger points may be the true cause! Also, trigger points are the root cause of a multitude of chronic pain complaints that had been labeled as psychosomatic or other vague conditions. And they are also believed to be one of the causes of stiff joints and restricted range of motion characteristic of old age because they can prevent muscles from fully lengthening. The practical application of trigger point therapy is straight-forward: your massage therapist applies pressure to the hypersensitive nodule/trigger point, and then waits for the knot to gently release. When appropriate pressure is applied, the result is like crimping and releasing a hose. The blocked blood makes its way to the necrotic tissue, providing needed nourishment and oxygen. The

Photo courtesy ABMP

increased flow will also carry waste products, such as lactic acid, out of the muscle and fascia, and into the blood stream. You might see redness or heat as a sign of increased blood flow to the affected area. Be sure to welcome that deep pressure as it releases endorphins into the area! The needed amount of therapeutic pressure is typically determined experimentally: tissue resistance is monitored as pressure is gradually increased into the point, taking up the slack created by the layer-by-layer release of tension. Most points are held just 30 to 90 seconds until the muscle tension is felt to release. A light stretch to the area further encourages release of the contraction knot. The client may feel some discomfort, but should not feel a sharp increase in pain. It is commonly said that trigger point therapy gets to the source of pain but does not feel painful. Many who have had a great massage will be quick to agree with this statement. Myofascial trigger points are often overlooked as the source of the ubiquitous aches and pains of man and woman kind. Timely treatment by an experienced massage therapist can lead to reduced pain, better circulation and muscle tone, and, most importantly, an enhanced quality of life.

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Nancy Sheehan, LMT is owner/director of Cranbury Therapeutic Massage. She believes that a good trigger point massage is the solution to many of the physical and stress-related problems of our times. For more information visit cranburymassage.com. NAMASTE NEWS

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P R E S E N T

Yoga Pants on Fire! by Justine Thomson

was recently at the Wild Child Yoga studio in Princeton and found myself standing on the welcome desk as I sketched out the new session’s classes on our giant chalkboard. It was early evening on a Monday and I had just welcomed all the pairs meandering into the studio for mother/daughter yoga. Some candles were lit in their glass containers including some pretty tea lights up on the front desk. I returned to the wall and was wiping the slate clean, both literally and figuratively, saying a final goodbye to the winter schedule and hello to spring. The yoga class was now in progress as my friend Sarah was leading them through a gentle vinyasa flow class. There were some gigglers in the group; and I felt happy to have the studio filled with younger yogis as I returned to my task. Within minutes I was deeply focused on my project. Would the Delightful Ducklings group work better on a Wednesday morning? Should I add another Down Dogs class to the schedule? How can I tailor a class which attracts more teenage boys? One of the main objectives in yoga is to live truly in the moment. This can be a flash of time when you are not looking back into the past or searching or projecting into the future. I often think of this when parenting my two boys and find myself saying to them: “In a moment, just give me five minutes!” “Hold your horses, I am on my way!” “I have to send three more emails and I will be right with you!” When I take the time to really be with my kids and live fully in the present I find that I can instantly connect with them and meet them where they are in the Right Now! That’s where they live. That’s their country, state, city, township, street, home, room and space: Right Now. Children are always living in

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the present moment. That’s why their needs always seem so immediate and urgent because they are not thinking of how they felt two minutes ago or wondering about what they are going to eat for dinner. They want to play, eat, sleep, sing, dance, pick their nose Right Now. There is so much we can learn from our children: their ability to live in their imaginations and play out their creative stories; their powers of investigation and curiosity; and their ability to play with wild abandon, to build, finesse and then destroy with delight. I sometimes wonder if I have ever possessed that level of

Focus on what is most important to you. Strive to live in the moment. Remember to breathe and always carry your fire-extinguisher! focus and commitment to any project. Then, I am able to remember immersing myself in art projects in high school so that hours passed without my noticing. I can also recall similar feelings of “presentness” from marathon summer evening games of kick-the-can or capture-the-flag or during the creation of intricate tree houses, forts, and leaf mazes. These endeavors would take all afternoon but the time would flash by in an instant. So this particular evening I found myself so truly “in the moment” and focused in the task at hand that I had failed to notice at first the acrid smell in the air. Finally, I mused, “What is that smell?” still in a blissed-out state with chalk in one hand and my towel in the other.

“I wonder if Sarah is using a scented cream tonight,” I pondered. “Maybe we should use scented candles in the studio.” “I love the smell of that Waleda Rose Cream, too bad it is so expensive. Maybe that sent could be made into a candle.” “I wonder if I could make my own candles.” And so my mind traveled on and on. That’s when I glanced down at my feet and realized that my yoga pants were on fire! I was wearing light, flowing pants and they were truly alight. In one flowing motion (similar to a rather graceful forward bend if I say so myself!) I reached across my body with my right hand and with the wet towel quenched the flame against my left leg. The hole in my pants was sizeable but fortunately the pants were synthetic and the burnt pieces flaked away like rice paper. Thankfully the pants were meant to be rolled and had a toggle so I rolled them up to conceal the hole, adjusted my other pant leg to match and continued with my task. That’s when it hit me: How focused do you have to be to not realize that you are on fire? Here I am, standing on a table in front of massive plate glass windows, dark outside, brightly lit inside. How must this have looked to passersby on their way to a leisurely dinner in the Shopping Center? “Oh honey look, there’s that new yoga studio. Look there’s a class in session. Hey, that woman’s pants are on fire! And she doesn’t seem to notice.” Perhaps they thought it was performance art or an intricately scripted tableau arranged for their viewing delight. Who knows? Focus on what is most important to you. Strive to live in the moment. Remeber to breathe and always carry your fire-extinguisher!

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S K I N

keepers of time by Blanche E. King

1 2 3

TO BRIGHTEN DULL OR YELLOWED NAILS Try scrubbing them gently with white vinegar.

TO HELP DIMINISH CALLUSES Mash 1 tablespoon of ripe avocado together with 1 to 2 tablespoons of cornmeal and rub into the palms of your hands. Rinse, then moisturize.

TO SOFTEN AND SMOOTH THE SKIN ON YOUR HANDS Make a paste from 1 tablespoon of sugar and the juice of 1 lemon. Gently rub the paste over your hands as if you’re washing them. Rinse and then immediately apply a light moisturizer. Sit quietly until hands are dry.

Finally, for some added fun, why not get together with some of your friends and go see a palm reader? Chances are you’ll never look at your hands the same way again!

C A R E

yoga + health

Hands are the keepers of time, just as eyes are the windows to the soul. In a recent study, it was shown that most individuals can correctly guess a person’s age just by the appearance of their hands. Besides revealing our age, hands can provide important insights into our overall health, which is why healthcare professionals will often look at a patient’s nails and hands during a physical examination. A normal, healthy hand has skin that is uniform in color, with soft, supple skin; palms should be neither too red nor too pale. Healthy nail beds are pink in color and the cuticles that surround them are soft and pliable. These are the signs of hands that are healthy both inside and out. Interestingly, we tend to pay much more attention to our face and hair than we do to our hands, despite the fact that they are one of the most expressive parts of our bodies. Our hands need just as much pampering as our face does, since they are regularly exposed to detergents, heat, wind, cold, and water, all of which speed up the aging process. The good news is that there are simple, inexpensive ways to improve the health and appearance of our hands. One of the most important things we can do is to eat a balanced diet that is rich in vitamins and minerals. This will help keep our bodies, including our hands and nails, in optimum health. Since the skin on the hands is subject to photo aging just like the skin on the face, it is important to apply sunscreen several times a day, especially after hand washing. Additionally, to promote healthy fingernails and cuticles, keep the following in mind: • Try not to use your nails as a tool (i.e., to pry loose staples or thumbtacks) • Never bite or cut your cuticles; they should be pushed back gently when necessary • Avoid “quick drying” nail polish, as it is high in acetone and will dry out your nail beds To keep your hands and nails looking as young as possible, you may also consider adding one or more of the following recipes (left) to your “treasure chest” of beauty that we started with our January issue.

Natural handmade soaps, bath & skin products NATURAL PRODUCTS FOR YOUR NATURAL LIFESTYLE Our products are made with natural ingredients We do not use petrochemicals, preservatives or alcohols Phone: (609)462-6763 Email: dolcevitabath@comcast.net Web: www.dolcevitabathproducts.com

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A S A N A

Let Your Pigeon Soar! by Tarra J. Madore pring is here! The birds are chirping, new grass is sprouting up, and just about everybody is ready to let go of the winter. It is a wonderful time to practice Eka Pada Rajakapotasana or One-Leg King of the Pigeons Pose. This amazing pose helps open the hips and release stored emotions that are no longer life enhancing. It tones and strengthens the legs and core â&#x20AC;&#x201C; great for the season where we start to shed some layers of clothes. It is also a refreshing pose that lifts your spirits and opens your heart. Caution: This pose should be taught to you by a professional. This article is meant to help you enhance your practice of Eka Pada Rajakapotasana. If you have never done this pose, please ask your yoga teacher for help. It is helpful to do warm-ups and standing poses before pigeon prep as well as backbends before the full form of Eka Pada Rajakapotasana 1. Coming into this pose can be tricky if you are new to yoga. One way to come into pigeon is to start in Downward-Facing Dog and step your right leg forward so your knee is behind your right hand. If that is challenging, start toward the front of your mat

on your knees, move your right knee diagonally to the right. However you initiate the pose, you want to make sure that your right knee is wider than your right hip. Place both hands on the mat to help steady your position. Make sure that you square your pelvis toward the top of your

The key to a strong pigeon pose is mindfully setting your foundation mat and do not sit to the right side. Allow your shin and foot to line up and face toward your left upper thigh (Photo A). Take a breath or two as you press your toes down into the mat. Keeping the toes active will keep your lower leg muscles engaged, thus hugging your shin in toward your midline and opening your hip. Some teachers invite students to com-

pletely relax the legs. Unfortunately this instruction can cause a number of injuries and will keep you from enjoying the full benefits of strength and flexibility available in this pose. Follow these simple instructions to keep the leg active and help your pigeon soar! Keep the knee of the back leg down with the toes tucked under (on the ball of your foot). Ensure that the shin of the back leg hugs toward the midline, avoiding the tendency to allow it to bow out to the side. Check back to make sure your heel is right over the ball of your foot (Photo B). Engage the front leg as well, pressing the toes into the mat. Now do the action of dragging your back knee and front leg toward each other. When you do that action, you should feel a lift in your core (the pelvis lifts away from the floor). This action is a sweet embrace of the leg muscles from the feet all the way up to the low back. It gives you power and alignment. Doing this action, you should be able to feel the thigh bone press to the back of the hamstring muscle. It will also engage your inner thigh muscles which will help with the next action. Move your thighs back and apart so that you feel a widening through the back of the thighs, hips and lower back. If you fold slightly forward and look down toward your navel you can really root your thighs back. With the thigh bones rooted back, lengthen your tailbone away from your waist and down toward the mat. The action of scooping your tailbone will lift and tone your lower belly. Be careful not to let the thighs pop forward when you scoop the tailbone. With all that in place, your back leg may begin to slide back. You will gain length without letting your abdomen collapse onto your thigh. All of these actions provide a lot to think

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A S A N A

about in this pose. However, working the lower body will allow you to express more freedom and ease in the pose. To sum up the lower body actions: take a moment to settle into your breath; engage your leg muscles as you press your thighs back and draw your tailbone down; strengthen your lower belly as you extend the spine from the tail bone to the crown of your head. Up until now we haven’t yet discussed the upper body. There are many variations of this pose. If you are newer to the pose you may want to try a simpler variation. As you breathe in, fill your body and expand through your chest. Lift your heart and let the sides of your body lengthen up. Your legs should feel rooted down as your upper body feels light and buoyant. You can stop here to take a few slow, full breaths in the pose and then switch sides. If you are ready to really let your pigeon fly, try this more advanced version. Eka Pada Rajakapotasana 1 requires a little more opening than the prep pose discussed above. Make sure you have warmed up with some backbends and thigh stretches. From the position above with the right leg forward, bend your back knee and reach back with

yoga + health

your left hand and hold your left foot. Take hold of your foot like you were holding a serving tray. (Photo C). If you cannot hold your foot or the pose becomes too challenging as you move forward, take hold of a strap. Make a loop in the strap and place the loop around your foot (Photo D). Inhale, lengthen the sides of your body, lift your heart and start to curl back. As you curl back, you shorten the distance between your foot and your head. Now begin to rotate your elbow out to the side and up toward the ceiling. At this point you may be holding just your toes. Lift the opposite arm up, root your shoulder back, bend your elbow and take hold of the left foot – now with both hands (Photo E). You may not be able to take hold of the foot with your right hand. If that is the case, you can leave your right arm up or reach back and take hold of your left arm or wrist. You should not experience pain in your low back. The low back should feel long and free. This is a challenging and amazing pose that should leave you feeling open and strong. It takes focus, practice and dedication. When practicing be fully present in your body and mind to allow yourself space to enjoy all the benefits of the pose: the

lower back is rejuvenated; the pelvic region receives good blood circulation; many parts of the endocrine system receive a rich supply of blood thus increasing vitality. Overall, this is a wonderful pose to focus on this spring. Practice with good awareness and enjoy!

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Have a pose that baffles you? Write to us with your questions and we just might cover it in a future issue of New Jersey Namaste News. Email questions and suggestions to tarra@ njnamastenews.com.

Keep your pigeon safe as it soars: Ensure that your spine stays long—tailbone is in a scooped position as the crown of the head lengthens away in the opposite direction. Lift your heart by drawing your shoulder blades down the back while the bottom tips of the shoulder blades curl forward. Draw the heads of the arm bones (shoulders) back along with the base of the skull (from the upper palate back). NAMASTE NEWS

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yoga + health M U S I C

Arranging the Soundtrack of My Life by Dave Carman

Sorry”, my yoga instructor explained. “We are having trouble with the sound system. No music tonight for our class.” There are times in life when the absence of something becomes the greatest affirmation of the object’s true worth. As class began in silence, my guide encouraged us all to close our eyes and focus on breathing. Directed attention was quickly diverted. The hands of the wall clock began tapping their thumbs. Cooling ducts rattled to life with air pockets suddenly realizing their tardiness. Due to the utter unpredictability, the most disruptive sound was the dreaded cough. This night last July provided another valuable lesson on the calming influence a yoga soundtrack can have on me. The hushed tones drown out a loud silence. I started my yoga practice three years ago in our nation’s largest network of studios, home to many enthusiastic yogis: public television. When my girlfriend left for a two week business trip to Ukraine, I was faced with both tumult and opportunity. My job in her absence was to temporarily move into her condo to provide parental oversight of her son. The first morning I awoke with a strong sense of foreboding and emptiness. Even though we had been together for 13 years, this new arrangement put me into unfamiliar territory: coordinating soccer practice after work, preparing a lunch that was nutritious yet fun. Her absence that first morning was acute. I turned on the television from bed, flipped to a public TV station from New York, and found Wei Lana perched on the edge of a cliff in Hawaii. This Asian yogi provided an immediate and gratifying offer to center my mind on the most important

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pillows and no sharp objects. Over this surreal fortnight, I looked forward each morning to those five minute segments in each episode. It was time specifically designed to allow me to shed my thoughts of responsibility and to bound around freely. With each morning’s dance I felt deeply attuned to the lyrical transitions of the electronic ocean sounds and Wei Lana’s voice singing me a morning lullaby. When my tour of duty ended upon my girlfriend’s return, I was grateful to have her back in my life since her absence had been abrupt and pronounced. Yet, I missed my new daily ritual of dancing with abandon to this other-worldly music. These sessions were liberating. The soundtrack played a key role in my emotional recovery. Upon returning to my apartment, I found a different yoga instructor on my PBS outlet during the 6:00 am time slot. Wei Lana was not part of my station’s morning programming at all. My second instructor had a friendly way to chide me out of bed and into various poses. Her 15 minute segments made me feel like I was making some progress Lisa Conforti toward getting my body in form. However, they lacked the free-spirited path. I rolled out of bed and followed her dancing and Hawaiian music. Later that instructions as best I could. She invited me month, I tweaked my back while attemptto stand, twist and bend in new ways that ing one of the poses. I had either failed to distracted me from my worries. Toward the greet my body with the proper warm-up or close of the segment, the music turned I had missed one of the finer details of more upbeat and the camera took a wide alignment that made the difference angle perspective on this island paradise. between a deep stretch and two weeks of Wei Lana encouraged all at home practi- wretched pain. This yoga injury stopped my tioners to dance as if we were puppets with- budding practice in its tracks. I had missed out strings. I started bounding around the the jolly frolicking that got me into the bedroom with abandon, my head flopping yoga spirit in the first place, and the injury and arms flailing. In the interest of public was all the excuse needed to stop. I can’t safety, thankfully my new found joy for yoga prove that Wei Lana’s singing made me was contained to a small room with piles of impervious to pain, but I at least knew her

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approach with music was unique and should be replicated. Consider for a moment how important soundtracks are to other activities in our lives. It would be impossible to imagine a Hollywood movie without its score helping to tell part of the story. For example, Colin Firth plays King George VI in The King’s Speech (2010) with a royal reserve and eyes that betray his attempts to shelter his fears. During the Nazi invasion of London at the start of World War II, the audience can start to read the panic-stricken, stuttering orator’s mind moments before speaking into a radio microphone. The atmosphere is guided by the film score which fills the silence with an orchestration that blends the childhood horror of Peter & The Wolf with the hopefulness of Chariots of Fire. This music sets an emotional tone that brings the viewer closer to the state of mind of someone facing an obstacle that appears beyond one’s grasp. As for my yoga journey, I did find my way back to it after an 18 month break that could have lasted a lifetime. I restarted my practice under the guidance of an instructor, this time in person where direct feedback was provided. I was shown the best way to ensure that the carpel tunnel in my wrists wouldn’t be aggravated by Downward-Facing Dog. After one year during my current tour, I have suffered only one injury and it didn’t stop me for long. Recognizing the importance that music can have during group practice of yoga and witnessing the power of a musical score on influencing the mood of an audience, I found a new way to extend my yoga practice. I carefully select which music I play in my car as I make my way to and from the studio, projecting my life into the universe of Hollywood film. Finding an arrangement that will best suit my mood and the direction that I want future emotions to take offers a new outlet for my practice. My playlist before yoga tends to be acoustic singer/songwriters like Colbie Caillat or dance music like Florence + The Machine. This gets me energized, focused and ready for yoga. While on my way home, I have replaced the silence of my car with more abstract beats. It’s important to me that the homebound playlist has no understandable lyrics. Japanese kodo drums and Blue Man Group’s PVC IV both fit the bill. They amplify my feelings of empowerment that are unleashed during a yoga session without distracting my thoughts. My L-Pose may still be shaky, and my Urdhva Dhanurasana strained, but the euphoria of getting closer to each form fills me with something approaching exuberance. A feeling that King George VI may have felt when he heard the cheering of the British people after his most famous speech. I encourage you to consider the audio track that you hear outside of your yoga practice. Take charge of it and see how sound can change your attitude.

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Do you have a favorite soundtrack for your practice? Do you use certain songs or routines to help you either prepare for yoga or maintain the bliss of savasana after you’ve finished? Share your story by emailing brian@njnamastenews.com and we may share it with fellow readers in an upcoming issue.

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R E I K I

Violet Ice Cream: A Reiki Experience by Lisa Dekis ast year I attended an Open House at One Yoga Center that included demonstrations of various modalities available at the center. I quickly wrote my name onto the sign-up list for Reiki, and after a fun romp with the belly dancing group, was called to the treatment room by the Reiki practitioner, Faye. I was not sure what to expect, but for some reason I looked forward to a great massage—just what I needed when feeling midweek weariness. Apparently, I didn’t know Reiki from Rolfing. Faye informed me that, “Reiki (raykey) is an energetic form of healing,” and to please communicate freely with her during the treatment. I responded by saying, “I don’t like having my spine rocked back and forth.” Faye’s voice assured me, “Well, my hands will be slightly above you.” At which time I nervously laughed, still expecting some form of massage. After a few very long minutes anticipating that I’d experience some deep bodywork an angry thought flashed in my head, “I can’t believe I’m paying for this!” However, my disappointment faded quickly as I could feel the presence of Faye’s hands a few inches above my head. The sensation was warm and grew warmer by the second, not unlike the warming of cold bones by a toasty fireplace. My eyes were closed but I could still sense the waving of Faye’s hands down the trunk of my body. Just then I also felt the sensation of wind blowing over my body as a warm heat spilled over me. I tried for a moment to place the sensations in some kind of order. Where is the wind coming from—and the heat? Had a suspended heating fan been pulled down from the ceiling like some kind of Dr. Seuss contraption? I peeked open my eyes to look. Nothing. As the energy passed through I even felt a sense of relief in some of my chronic trouble spots in the hips and lower

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back. Not unlike the perfect savasana I experienced stunning visualizations and revelations as my body relaxed and my subconscious mind was allowed to play. It felt like I was taking a walk through the book of my life, watching old memories resurface like the unforgettable day when I was just a child and waited in a very long line to get my first taste of violet ice cream. For some reason these myriad colorful images that flashed before me felt incredibly grounding. This Reiki energy that I experienced I suspect has existed for quite a long time, yet the formal practice of Reiki is relatively new. Reiki’s founder Dr. Mikao Usui – or as he was called by his Japanese Students, Usui Sensei—was born in Kyoto, Japan on August 15, 1865. He grew up in an actively practicing Tendai Buddhist family. Living an exploratory life, he studied the arts and sciences throughout China, Europe and America. His first intellectual wakening on his path was the realization: “Accept your fate and live in peace. Though it is necessary to try as you are, leave the rest in the hands of Providence and obtain peace of mind.” Since sharing his observations about this universal energy (chi) the practice of Reiki has been studied and debated for many decades. While scientists agree they can not prove the existence of this energy or whether Reiki benefits one’s body, I know from my experience on Faye’s table that I felt this collective energy as it was passed onto me. Experiencing Reiki to me was like soaking in a personal mysticism. And yet how did I get here? In Faye’s own words, “I take myself out of the equation. I am an impartial conduit of healing energy.” One of the most transformative moments in Usui Sensei’s life that led him toward his development of Reiki came after three long years

of intense study in the traditions of Buddhism. After a great deal of work he had failed to reach his goal of true awakening and asked his Zen Master to teach him how to achieve this spiritual enlightenment. He was told, “Die one time.” I realize now that allowing myself to experience this Reiki energy involved my own death of sorts— the death of my ego and expectations, and also my allowing my guard down enough to let the energy flow in with all of its attached sensations and visualizations. As my session drew to a close I had one unwavering mental image of an amethyst third eye hovering above me—alone, beautiful and serene. I think back to my first treatment and am reminded again of Reiki’s founder’s words, “Accept death.” We can know and accept this message intellectually and with heartfelt awakening yet still fear its meaning. As I felt this universal energy I knew that it was safe to let go of all earthly gifts and delights, ideologies and fights and allow myself to just be present. My experience was a balance of extremes: the realization of death and letting go wrapped in delicious moments of pure joy and emotional release. Upon speaking with Faye after the session I realize that the powerful Reiki energy that is summoned during the treatments really has a profound effect on those who experience it. Some people have sensations of warmth, wind, electricity, or vibration. Others have visions of memories or abstract colors and shapes. Still others experience a deep sense of healing, calm, and release within the muscles and organs. In the end, I did not feel like I had missed the massage at all, but felt joyous after trying something new -- just as I had enjoyed my first taste of smooth, creamy violet ice cream when I was just a kid. .

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To “CD” or Not to “CD”? The Case for Cloth Diapering by Tracey Piparo here are so many things to think about after you see two lines on that “special stick” telling you a new bundle will be coming home from the hospital with you in forty weeks. Will it be a boy or girl? Should I find out if it is a boy or girl? Will I breastfeed? Will we be a co-sleeping family? How will we decorate the room? Do I want a natural birth? What pediatrician should I use? These are all certainly important questions that most expectant parents ask themselves. However there is one question I asked my husband that became an impetus for conversation throughout my entire pregnancy, and it probably is not a question many families have tackled lately. Somewhere around 8 weeks, I asked my husband, “What diapers do you think we should use?” Most people consider national brands or natural/organic brands and end the debate there. However, I found myself thinking about cloth diapers and was considering the difference between an all-inone (AIO), pocket diaper, or prefolds and covers. Since a close friend had given birth a few months before we found out we were expecting, I had been intrigued by the idea of using cloth diapers. Most of you are probably thinking exactly what my husband was, “Are you nuts?” Naturally, my husband and pretty much everyone else I mentioned it to were flabbergasted, to say the least. Cloth diapering in 2011 is not what it was like when our parents or grandparents were dunking pieces of cotton in the toilet to rinse them before washing. The options are endless and are geared toward making your diapering experience the best it can be. So after several long discussions, and a final conclusion by my husband that went something along the lines of, “Well, you can try it, but when you fail you won’t need me to say I told you so,” I started my journey into

Finnegan Raymond Piparo

becoming a cloth diapering (CDing) Momma. Now, this journey included hours of research on the internet, looking at different diapers, reading blogs, and just trying to get as much information as I could about this whole new world I was determined to enter. Nine months ago, our son Finnegan Raymond was born and I am proud to say, wore a bright orange cloth diaper home from the hospital and has not had a disposable on his little heiny since! My husband has actually been my biggest support and, I must say, a fantastic CDing Daddy. Lots of people ask why we chose to cloth

diaper. Most think we must be crazy, earth loving, recycling vegetarians who only eat organic. Not that there is anything wrong with that, but in reality, we are just new parents trying to do our small part to support our environment. At the same time we’ve been able to do what is best for our son and save a little money! According to the Real Diaper Association (RDA) the average child will cost about $1,600 to diaper for two years in disposable diapers, or about $66 a month. That said, I decided on using pocket diapers, arguably sometimes CONTINUED ON PAGE 30 NAMASTE NEWS

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You’ve just awakened but haven’t gotten out of bed yet: Take a full body stretch. Lengthen your arms overhead, press out through your heels to stretch your legs. Let your shoulders relax down your back and away from your ears as you stretch. Then, come to your knees and sit your hips back toward your heels coming into balasana or child’s pose. Extend your arms in front of you with palms resting on the bed, again stretching the arms while keeping your shoulders on your back. Press into your hands and keep your arm bones lifted as you lengthen your entire spine in this pose.

After letting the dog out but before your toast pops up: Work on downward facing dog pose. If your pup is anything like mine, your canine pal will likely join you! This is an excellent pose for lengthening the backs of the legs which are often tight first thing in the morning. Just as in balasana above, work on pressing strongly into the hands and keep your arm bones lifting away from the floor. From this position of strength, allow your chest to melt forward between your shoulder blades to gently open your heart as you lengthen the back of the body in this pose.

24-Hour Yoga Practice by Brian J. Critchley AS I WRITE THIS article it is just a few weeks into the new year. New yogis are streaming into my classes with the hope that yoga will help them get (or stay) healthy in 2011. It is also the time of year when new folks inevitably ask, “How often should I practice yoga?” or, “How long will I have to practice before I can master (insert challenging pose here)?” Those of us who have been practicing yoga for a while know that there are no hard and fast answers to these questions. When I offer a response that encourages students to practice yoga daily, even if for just a short practice, I either get a worried look that roughly translates into, “What did I get myself into by starting yoga?” or a list of excuses why daily practice is impossible. I understand the difficulty of finding time to practice yoga daily. Rather than argue with each individual about where yoga should fit into a priority list, making the case for daily practice, I’d like to offer an alternative—a way to make yoga as much a part of daily life as your other regular habits. Before you know it the world may be your yoga studio. Welcome to the 24 Hour Yoga Practice!

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While going nowhere in morning rush hour traffic: Don’t let your blood start to boil! Chanting in the yoga tradition can help calm and focus your mind, relax your body, and is a better use of that downtime in the car than listening to “shock jock” DJ’s or “gloom and doom” newscasts. Practice whichever chant feels most comfortable and meaningful to you. There are countless to choose from, and when in doubt the simple “OM” works beautifully. I once chanted for 2 hours while stuck on the Cross Bronx Expressway attempting to get across the George Washington Bridge. I actually felt more peaceful afterward than before I got stuck in traffic. Note: While you may be accustomed to closing your eyes while you chant at your favorite neighborhood studio, please keep eyes open while driving!

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make yoga as much a part of daily life as your other regular habits. Instead of reaching for donuts and coffee in the break room: Practice Warrior II pose for a mid-morning boost of strength, stability and stamina. Instead of the inevitable sugar rush/crash of a coffee break this pose will keep you riding high for the rest of your day. Practice the pose on both sides holding for several breaths. Allow your shoulders to relax down your back as your arms lengthen away in both directions. Engage the muscles of your inner thighs by doing the action of dragging your feet towards each other while maintaining your stance.

While waiting (for a meeting to start, in the doctor’s waiting room, etc.): Our days inevitably will contain stressful situations. No one wants to face the boss to explain why last quarter’s numbers look so crummy or to head to the doctor’s office for a physical. Waiting for these stressful encounters to take place can heighten our fears and anxiety about the actual event. It is also a perfect opportunity to practice pranayama (breathing) techniques. In order to allow your body and mind to relax try taking an inhale for a count of 4 and an exhale for a count of 8. By elongating your exhale you’ll activate your parasympathetic nervous system and you’ll counteract your body’s own fight or flight reactions.

When the vending machine (or convenience store or coffee shop) calls to set up a 3pm meeting: Just say no to unhealthy snacks and say yes to cobra pose. After spending a good portion of your day sitting at a desk and/or behind the wheel of a car this gentle backbend is the perfect way to create openness through the front of your body and keep low back pain at bay. Visit www.njnamastenews.com and check out the Summer 2010 issue for a detailed look at this great late afternoon blah buster!

Standing in line at the grocery store during the after-work rush: You can do tadasana (mountain pose) easily and discretely at this time rather than browsing the tabloids or eyeing the candy bars. Root your feet down firmly. Press your thighbones back, rooting the heads of your thighbones into the pelvis. Then scoop your tailbone down and

forward, feeling an engagement in your abdomen. Let your shoulder blades melt down your back as you lengthen your arms at your sides. Use an inhale to elongate the spine as you reach the crown of your head toward the ceiling. If you don’t mind being the center of attention in the checkout line you can work on balance and turn your tadasana into vrksasana (tree pose) by bringing the sole of one foot toward the inner part of your standing leg. Don’t forget to try both sides! You may get a strange look or two, but you may make a yoga buddy—you never know.

Instead of watching TV after dinner: Get up and go to a yoga studio and take a class! OK, you’re tired tonight and the latest episode of Jersey Shore is on. No worries. During the commercials, mute the sound and practice sun salutations. This full body sequence is a terrific cardiovascular and strength workout and will turn couch potatoes into “spud studs” in no time.

Before bed: As your body prepares for sleep it is the ideal time to practice restorative yoga poses such as viparita karani (legs up the wall) or supported bridge pose. Ideally, you should turn off the TV and limit other distractions for at least an hour before bed time. Try turning on some soothing music, lighting a lavender scented candle, and adjusting the lighting in your home to promote relaxation and repose. Then practice the restorative poses of your choice. Supported bridge pose can be done easily by bringing the body into bridge pose and then placing a yoga block under the sacrum. This is a terrific passive stretch for the front of the body and is a wonderful pose in which to the close the eyes, deepen the breath, and prepare for sleep. Try some of these ideas as a way to make yoga part of your everyday routine. You may find that you enjoy yoga so much that you’ll yearn for the next time you have a few moments of downtime to check in with your practice. As with most everything in life, your yoga practice will grow and flourish as a direct relation to the amount of time and energy you put into it. So if you’d like to find yourself doing an advanced pose, taking a more challenging class, or having the stamina to take a weekend workshop or retreat— plant the seeds of yoga during the “downtime” in your day. You’ll be excited with the results!

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Lisa N. Chen with Yogaworks instructor Edwin Bergman

Demystifying Yoga’s Many Traditions by Lisa Nicole Chen

t doesn’t matter which ladder you climb if you make it to the top. The same is true with yoga. While my foundational practice is Yogaworks-based, I enjoy exploring different yoga traditions – all possible in the greater New Jersey area. Demystifying the differences among Iyengar, Ashtanga, Bikram, Kripalu, and others can be a daunting task for even a seasoned yogi. However,

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making the effort to learn more about these different yoga traditions allows you to try something new with each class – something that may or may not resonate with you. For example, some traditions rely more heavily on meditation while others are set to rock music. Certain styles include quick, fluid-like movements and others focus on alignment or use props to deepen poses. The article that follows

details my own explorations as I walk, or climb up, the ladder of yoga. Attempting Ashtanga: When I think Ashtanga, I think Madonna. It has nothing to do with her participation in or influence on the tradition, but simply because it’s a real rock star type of yoga. Ashtanga yoga was founded by K. Pattabhi Jois and has been made very popular by teachers such as David Swenson and Danny Paradise. It is an intense, physical form of yoga based on set poses in three series: Primary, Intermediate and Advanced A, B, C or D. You move beyond the first series when you’ve mastered all the postures in a series – this can take months, years or even decades. I attempted the “light version” of the first primary series with Katherine Sportak, RYT-200, at Sakula Yoga in Metuchen. In between each challenging posture, students take a full vinyasa or sun salutation. This builds heat (i.e., profuse sweating) and strength. About a half hour into the class I was losing steam and, in turn, substituted child’s pose for sun salutations. While strenuous, I was engaged enough to return to Katherine’s class again and will visit again whenever I want an extreme challenge. Aligning with Iyengar: Created by B.K.S. Iyengar, this is a style of yoga known for precise body alignment and use of props such as cushions, blocks, belts, ropes and sand bags to aid in the process of moving comfortably into and out of postures. For beginners and experts alike, Iyengar moves slowly and methodically. Patricia Walden and Rodney Yee are some of the most wellknown Iyengar teachers. Jane Caulfield, RYT-200, teaches a basic Iyengar class at Studio Yoga in Madison. She explained that the props help students move into positions much more deeply than they would be able to without support. I experienced this depth first-hand as chest openers took on a new, brilliant meaning in her class. If you like doing things precisely and have the patience to move into the position with slow accuracy, this is the yogic style for you.

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Finding my home with Yogaworks: Yogaworks is a hybrid style of yoga inspired by Iyengar, Ashtanga and Viniyoga. Founded by Maty Ezraty, Chuck Miller and Alan Finger, this style of yoga launched the careers of some of today’s celeb yogis such as Shiva Rhea, Sean Corne and Natasha Rizpoulizi. Yogaworks has multiple studios in New York and California and hosts teacher training sessions throughout the U.S. and abroad. I was introduced to Yogaworks in New Jersey through the 200hour teacher program. While my main motivation wasn’t to be a teacher, but to enhance my health and wellness writing career through a deeper understanding of yoga, this was the perfect form of yoga for me because of my deep appreciation for an alignment-based tradition like Iyengar, with the heat and movement of Ashtanga and the individual personalization of Viniyoga. For me, it’s the best of all worlds. YogaWorks is my “home” practice, what you’ll find me doing in my living room on an evening I can’t get to class or in a hotel room while on a business trip. You can find Yogaworks instructors in many local New Jersey studios. In addition, there are four dedicated Yogaworks studios in Manhattan and one in Westchester, NY. They’re worth the commute. Kripalu: My first introduction to Kripalu yoga was at the Kripalu Center for Yoga and Health in the Berkshire Mountains of Massachusetts. A holistic health retreat with over 30,000 visitors each year, it is named after Swami Kripalvanandji, a renowned master of Kundalini yoga. Kripalu uses yoga concepts of inner focus, meditation, asana practice, pranayama (breathing), “development of a quiet mind” and relaxation. Kripalu emphasizes “following the flow” of prana (life-force energy), compassionate self-acceptance, observing the activity of the mind without judgment and taking what is learned into daily life. There are several Kripalu affiliated studios across the country, and it’s also fairly easy to find a Kripalu trained yoga instructor in New Jersey. For the road-trippers, the

Kripalu Center is only a four-hour ride north – an ideal escape for any season. Believing I can get through Bikram (aka Hot Yoga): This is a style of yoga, founded by Bikram Choudhury, comprised of 26 postures completed in the same order. The room is heated to anywhere from 101110 degrees and in many cases has mirrors – and the most advanced students – at the front of the room. When I first entered the studio at Bikram Yoga Westfield I was

Making the effort to learn more about these traditions allows you to try something new with each class. shocked by the heat and humidity. If you are familiar with Ayrevedic doshas, I am a Pitta – the “fire” sign – and I have to be careful with heated environments. Still, there was something so fascinating and incredulous about being in a room this hot and funky. This is yoga for those who can stand the heat and are looking for a high level of intensity. Even though this isn’t my favorite form of yoga, I did feel quite invigorated by it and I experienced a flexibility I’ve not seen in any other yoga tradition. I

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can see why so many devotees practice this intense, purifying form of yoga. I may return to try again … maybe! Connecting through Yin: Yin yoga is a system of postures based on the Chinese system of medicine – paying specific attention to the body’s energy meridians so that chi (life-force energy) can flow freely. This concept is similar to the idea of prana in other yoga traditions. Made popular in the west by teachers such as Paul Grilley and Sarah Powers, the practice consists of several passive postures held anywhere from 5-15 minutes. Yin teacher, Beth Youmans RYT500, owner and instructor at Yoga Central in Branchburg has explained that traditional styles of yoga (yang) focus on stretching the muscles, while Yin focuses on stretching the connective tissue, specifically ligaments and tendons in the joints. Over time, practice of Yin can lengthen these tissues, increasing range of motion and flexibility. I enjoyed that while the seated postures during class were intense, the relaxation I experienced was that much more rewarding at the end of class. Another unique component to Yin classes is that sometimes the length of time in postures encourages a fun social interaction among the students. I get great book and movie suggestions from my Thursday night Yin class discussions! Revitalizing and reviving with Restorative: Restorative yoga is the cherry on the sundae, the weekend on the week, the vacation after the running yourself CONTINUED ON PAGE 30

Practicing Restorative Yoga NAMASTE NEWS

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TO “CD” OR NOT TO “CD”? CONTINUED FROM PAGE 25

the most expensive, and have spent approximately $400 on my “stash” to date. This includes just about 32 diapers with extra inserts and liners. More importantly, these will last at least until Finn is potty trained, and hopefully until our next little peanut is ready to be diapered! So, just how does the environment benefit from the use of CDs? According to the RDA, Disposable diapers generate sixty times more solid waste and use twenty times more raw materials like crude oil and wood pulp than reusables. Not to mention that the disposables that are thrown into landfills today will probably still be there when our children’s grandchildren are getting ready to be grandparents! I’ll be honest, I never knew this, but when I read this while on my CD information quest, I found it disturbing. Like I mentioned, our family is partial to pocket diapers and have a stash almost exclusively made up of Rumparooz (kang care.com) and also a few Kawaii Baby

(theluvyourbaby.com) which we use at night. But, there is a plethora of options available, enough to suit any family, and certainly more than I can even begin to explain here. One of the best websites I found (allaboutclothdiapers.com) offers concise descriptions of all of the options out there, including reviews of diaper products and accessories. When it comes to washing diapers, that is a family affair in our household and arguably the first thing we are questioned about when people realize we CD. At nine months, we are washing every 2-3 days, while at first we were washing every other day. The washing time is very dependent on the amount of diapers you have in your stash and varies on the baby’s age. We all know we can get away with fewer diaper changes as our little ones get older whether you use disposables or reusables. Honestly, CD wash is the easiest in the house – no folding, no matching – even

Daddy has been caught doing a load without prompting. I will say my one disappointment associated with CDing is that it is not that prevalent here in New Jersey. There is a local business, Snooty Booty Diapers (snooty bootydiapers.com), that has an online store and local office in Allenhurst. But, unlike the Midwest and Northwest regions, the east coast is pretty behind in the CD revolution. So I hope to spread the word about CDing and maybe in the future there will be groups for CD Mommas like me where we can swap products and stories and watch all the little fluffy heinies running around. My decision to cloth diaper was a personal one, but I would certainly recommend it to any mom, even if you started in disposables, it is never too late! I am happy to share my novice CD knowledge and would love to hear from any other local CDing Mommas. By the way, my husband has yet to say, “I told you so!”

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DEMYSTIFYING YOGA’S MANY TRADITIONS CONTINUED FROM PAGE 29

ragged! It simply is coming back to you in such a delightful, delicious way. Restorative practice involves static poses supported with bolsters, blankets and sand bags and held for 5-20 minutes at a time. That said, it’s not all tasty. Sometimes, when the body allows itself to be supported and rested, you can release some pretty powerful emotions. You may unlock muscle tension from past injuries or emotions held in for years. It’s a terrific way to incorporate relaxation into an otherwise strenuous yoga or athletic practice. It can also be the type of yoga most accessible for those who are chair bound or recovering/living through serious illness. Pioneers like Judith Hanson Lasiter and Patricia Walden have wonderful DVDs and books available on restorative yoga. Many yoga studios in New Jersey 30

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Lisa Nicole Chen

offer monthly or weekly restorative classes – sign up! There are many traditions I still haven’t tried and plan to attend in the future including Anusara, Forrest, Jivamukti, Integral, etc. I like variety! It’s also very common to find teachers who lead a style that does not fit into the traditions men-

tioned in this article. Often, there is some tie to a founding tradition, but creative teachers often branch into their own version or interpretation of yoga. As disparate as Ashtanga is to Yin or Kripalu is to Bikram, they are all yoga. Yoga is simply the stilling of the mind, which through asanas (postures) can become possible. Everyone is different, and everyone attains a still mind in the way that is best for them. Here’s to your yoga journey!

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Lisa Nicole Chen is a 200-Hour Yogaworks instructor, corporate communications professional and health and wellness writer. She revels in exploring all yogic traditions – even Bikram! Up next – Acroyoga! She can be reached at lisa_n_chen@yahoo.com or Linked In: http://www.linkedin.com/in/ lisnicolechen.

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cultivating karma

Dear Universe: Help! I feel like I’m running on empty! by Cynthia Yoder he body experiences physical hunger as pangs and feelings of emptiness in the belly. So, too, the soul can feel these pangs and sense of emptiness in the heart. We know some basics about how to nourish our bodies. But we are not often aware of how to nourish our souls. You could say that the soul is our sense of spaciousness – our deep rootedness in a being that is temporary yet infinite in nature. If you have ever felt a timeless moment, or a sense of spaciousness, this is a quality of soul. We can suffer physical, mental and emotional pain if our souls are not properly nourished. Our bodies may run out of energy, our minds may encounter confusion, and our emotional body may feel depleted or overly sensitive. But how do we nourish this part of ourselves? There are three simple ways that I have personally found useful and teach to my clients. The first is using the breath in a conscious way to recall the spaciousness of soul. In the course of a busy day, you may find yourself often breathing shallowly. This not only keeps your life force shallow, but it keeps you from experiencing the fullness of your own existence. Pause during the day – before or after meals, before going to bed, or upon waking – to intentionally breathe deeply and drink life in fully. If you breathe in the intention to embrace life fully, you nourish your soul with an acknowledgement of your innate wholeness and the innate wholeness of life itself. You may even say, as you breathe in: With this breath, I

Try These 3 Simple Ways to Nourish Your Soul

breathe in life fully without reservation. The second way is to move more slowly. Though we live in finite bodies, we have an aspect that lives outside of space and time. We tend to identify with the finite aspects of ourselves and ignore the timeless aspect. We move very quickly through our days, trying to get it all done. This pace can create irritation because it is at such odds with the spacious, timeless pace of our deepest self. Slowing down is a matter of taking some simple steps. Let’s focus on the kitchen, where almost all of us need to spend some time so that we can feed ourselves. When you are preparing food, take things out of the fridge more slowly. Open packages more slowly. Get dishes out more slowly. Recite a mantra over your food, sing, or listen to relaxing music, so that you remember. When your food is ready, before eating, take three deep breaths to calm and center yourself. Chew with the intention of fully savoring your meal, and chew thoroughly. Bring your intention as you eat to nourishing the body and nourishing the soul. These practices will also aid digestion. You may want to put a statue, a flower, or other kind of symbol on your table to remind yourself of these practices. Finally, let the mind relax so that you can actually feel and sense the spaciousness of your soul. The mind is highly occupied so it may take some practice to empty it! Try practicing emptiness in the space of a conversation. Next time you are talking with someone, notice the pace of it. How quickly do the ideas fly back and forth? Are you deeply listening, or are you thinking about the next thing you will say? Intentionally focus on what is being said, more than your norm. Slow down the speed of how quickly you respond. Build in more silence for considering and listening. If the silence is cut off by your conversation partner, tell them you are practicing better listening and need time to gather your thoughts. When you nourish the soul, time has a way of expanding, joy has a way of bubbling up in the spaces you have created, and contentment has a way of settling in. How will you nourish your soul today? Cynthia Yoder mentors people in infusing their life and work with purpose. Her books include: Divine Purpose: Find the Passion Within as well as a memoir that follows her first big step toward living out her purpose, Crazy Quilt: Pieces of a Mennonite Life. Please visit www.cynthiayoder.com for a free gift and consultation on living your purpose.

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cultivating karma

Making Contact: Creating Successful Therapeutic Relationships by Edward Feldman o matter what professional field you are in, there is one skill more than any other that can determine your level of success. It has nothing to do with education level or special certifications. In fact, it is one of the most difficult skills to learn or teach: the ability to create and nurture strong relationships. This is especially important for holistic health practitioners because a strong client/practitioner bond can open a pathway through which significant trust and healing can manifest. However, a relationship that is not on strong footing may lead to less successful outcomes. Let’s consider for a moment the role of the therapist or health professional in this equation. If you are not a health professional, perhaps consider these questions in light of your last visit to one. I’d argue that a successful outcome for clients means that they have felt acknowledged, received, seen and heard by the therapist. How can a practitioner achieve this? First and foremost is presence. As either the therapist or client ask yourself the following questions in relation to your last therapeutic visit. Are you attentive to your breathing? Are you allowing yourself to experience your breath just the way it is, without trying to change it? Is your mind soft and calm? Have you let go of everything going on outside the room that may prevent you from experiencing the session fully? If both members of the therapeutic relationship can answer “yes” to these questions, both parties are able to settle in to work on the task at hand. There is a sense of safety as both parties begin to let go. As a holistic practitioner it is important to remember that this need to be present and make “contact” begins with the first phone call to set up the appointment and continues right up until you apply your healing hands or therapeutic problem solving skills to the person. So much of our work as healers involves listening. However, before we can be active listeners and fully take in what our clients are presenting, we need to be aware of what’s happening within us. This listening to ourselves occurs when we become aware of our breath and the sensations occurring within our own bodies. We are attentive to and aware of our thoughts, but allow ourselves to settle in our true nature arriving at a place of Being-ness. Then we can begin to resonate with the person across from us (and sense what’s going on within their minds and bodies). And in order for that to be successful, we must negotiate the connection and the physical and attentional boundaries with our client. We need to check in with our client and pay attention to both their verbal and non-verbal cues. For example, our client may feel crowded in by our intention to fix, even though physically we are giving lots of space. At times like this we may notice a change in body language for the client that indicates a level of discomfort. It is essential to take note of these cues and

make adjustments so that the client feels met, safe and seen. Then, and only then, can she begin to make true contact with herself and become a partner in healing. Few among us will get the opportunity to act in a role of healing practitioner. However, at some point in everyone’s life the need will arise to seek the help of a qualified professional doctor, therapist, chiropractor, massage therapist, etc. It is important to note that the client plays an important role in nurturing this healing environment as well. While it is the professional’s job to hold this healing space in a conscious way, those seeking help should be willing and able to act as co-creator in the session. It is essential to give input and establish open lines of communication. This will allow the practitioner to fully engage and have all the information necessary to be as helpful as possible. In addition, being fully present in the moment will allow a deep connection to the gut level (the seat of the second brain) for greater insight into the direction the session should take for maximum impact. Learning how to create this “holding field” and nurture this connection is fundamental to being in the moment and establishing successful therapeutic relationships. The tools we use in these settings can not only affect our therapeutic work, but can easily be applied to every connection in our lives (spouse, children, friends, employees, etc.) As we strive for presence in every moment we’ll find that all of our relationships (including our relationship with ourselves) will become enlivened with a richness and depth previously unknown.

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Edward Feldman, D.C.,R.C.S.T. Edward Feldman, D.C.,R.C.S.T. offers transformational individual sessions and mentors other practitioners in the art of making contact. For more information visit his website at feldmanchiropractic.com.

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cultivating karma

popcorn park zoo: a sanctuary for animals by Nicole DeNardo

ing it to some of the animals. The zoo section contains wild animals that have been rescued from the pet trade, handling by cruel owners, and from homes who unsuccessfully tried to keep exotic animals as pets. The zoo does not buy the animals nor do they breed them, as many zoos do, but at Popcorn Park they allow these animals to live out the rest of their lives happily.

Pixie, a tufted capuchin monkey, heard the sound of my camera and came out to greet me. She bent her head down so I could get a good picture and made silly faces. Apparently Pixie lived with a family for 20 years until she became aggressive (natural for her species). Therefore, Pixie became a member of the zoo family. According to a plaque outside her cage, “This is a problem with primates in the pet industry; people want to buy them for pets but don’t understand primate needs and behavior.”

hen the media and general public conjure images of yoga they tend to imagine bodies contorted like Silly Putty or celebrities with toned arms and abs. In actuality, at its core, yoga is a practice aimed at discovering an inner truth while at the same time expanding our awareness to include the outside world. When learning yogic philosophy one will come across the 8 Limbs of Yoga of which ahimsa (or non-violence towards others and animals) is one. This is why many yogis embrace a vegetarian or vegan diet. To see the value of ahimsa in action, you do not need to look further than the Popcorn Park Zoo in Ocean County. John Bergmann, general manager, is quick to explain that Popcorn Park isn’t really a zoo. It is more of a sanctuary for animals. There are two sections to Popcorn Park, a zoo and an animal shelter where people can adopt homeless pets. Visitors can come (for a donation of $5) and visit the animals and learn their stories. The zoo received the moniker Popcorn Park because visitors have the option of purchasing popcorn and feed-

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“People should consider adopting a pet first before going to a breeder or pet store. Because of overpopulation there are plenty of homeless pets waiting in shelters while some are put down if not adopted.” —John Bergmann, General Manager, Popcorn Zoo

The shelter houses potential pets until they find a forever, loving home. Volunteers are welcome to get involved as Bergmann explained that there is a dog walking program that offers the homeless pets socialization, exercise and fresh air. Those interested in making a difference can also sponsor/symbolically “adopt” the animal of their choice through the zoo’s Wildlife Club or the Share-A-Pet program. I once had the opportunity to sponsor Gilligan, one of the monkeys. I fell in love with him during a previous visit when he spied my boyfriend and I kissing and made a goofy monkey laugh as he pointed at us.

cultivating karma Left: Mother and daughter Belgian Draft horses, Trudy and Seven, were rescued from two cruel homes where they found eating “stones, tree bark, dirt and their fence.” Right: Princess, the Bactrian camel, suffers from arthritis but receives Reiki treatments. Go to the zoo’s website (ahscares.org) and you’ll find out that she is a psychic camel who makes Super Bowl predictions. Bottom: Boo Boo, who used to be a petting zoo attraction, was traded in for a used car.

Bergmann explained that people should consider adopting a pet first before going to a breeder or pet store. Because of overpopulation there are plenty of homeless pets waiting in shelters while some are “put down” if not adopted. One of the many misconceptions of adopting from a shelter is that the owner will not be able to raise the animal the way they want since many of the adoptable animals are older. Bergmann reassures that this is mainly a myth. “There are great, wonderful dogs [waiting for Nyla, the lioness, is meditating. She was rescued from a refuge in Texas where she was neglected.

homes]. Many people call us after they adopt and tell us how great it’s going. Many animals realize that you are saving them and will do anything to please you.” In addition he warns against purchasing animals that are not meant to be pets. “I want to deter the public from getting [exotic] animals because the novelty eventually wears off. Many people do not know how to take care of these animals.” As someone who has volunteered with shelters, rescues and donated to various wildlife conservation programs, I can tell you that doing this type of work on behalf of animals can make a big difference—not just for them, but for you too. Even walking through the zoo, I felt a change in energy within myself and around me. When I went near an animal’s habitat, the animal seemed to know I was there to see them and came to pose for my camera. Any time I help others be it animal or human, it is then that I see true yoga in practice. I am able to see the beauty in every living creature, obtain awareness of how my actions can create positive reactions, and feel part of something bigger. As writer George Eliot once said, “Animals are such agreeable friends, they ask no questions, they pass no criticisms.” Maybe, we should do the same.

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If you are looking for a way to get involved in the activities at Popcorn Park or would like to adopt a pet from their shelter, visit their website at ahscares.org or email GM John Bergmann at njhumane@aol.com. NAMASTE NEWS

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Camp YOGA! Join us July 2011 at Wild Child Yoga Camp YOGA includes full yoga immersion in & outdoors, nature walks, circle drumming, crafts, painting and more! Princeton Shopping Center 301 North Harrison Street, Princeton

609.635.9663 wildchildyogaprinceton@gmail.com www.wildchildyogaprinceton.com

4-night “Relax & Renew” Yoga Retreat at Historic Sewall House, Island Falls, Maine

Package includes: 7 total yoga classes (Hatha & Kundalini style) in small setting, private guest room, home-cooked vegetarian meals from Friday breakfast through Monday breakfast, group transportation from central NJ. Rate: $925.00

5/19 - 5/23/2011

For more information or to register contact Brian at (609) 306-2618 or visit http://omcentraljerseymassage.com

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events

Spring Events April 12: 8pm Nacho Duato’s Compania Nacional de Danza 2, McCarter Theatre, 91 University Pl, Princeton 609-258-2787 mccarter.org April 15: 8:15am Tai Chi, West Windsor Recreation, Senior Center, Clarksville Road 609-799-9068 or wwparks-recreation.com April 16: 4pm - 6pm Hypnotherapy for Sustainable Weight Loss, Center for Relaxation & Healing, Plainsboro. Learn how hypnosis can remove negative habits and thoughts to help you achieve weight loss. A group hypnosis is included. 609-750-7432 or visit www.relaxationandhealing.com April 16: 10am – 4pm. Reiki Level I Class, Edison. Instructor Denise Gayten, RM leads this training for energy healers. Call 732-2598782 or visit earthfireherbals.com April 21: 7pm – 8:45pm Holistic Nutrition for Weight Loss, Center for Relaxation & Healing, Plainsboro. Discover which foods to emphasize, minimize, and how to plan a day’s menu to allow excess fat to melt away. 609-750-7432 or visit www.relaxationandhealing.com April 22: EARTH DAY Events are happening throughout NJ to celebrate. See Page 9 for a partial listing

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Spring 2011

April 26: 7:30pm – 9:15 pm. Yoga for Pain Relief, Center for Relaxation & Healing, Plainsboro. Learn sequences of poses to help common aches and misalignments. Call 609-750-7432 or visit www.relaxationandhealing.com May 1: 12pm – 5:30pm. Shad Fest, Downtown Lambertville. Features arts, crafts, food, music, and entertainment. The event raises awareness for ongoing efforts to decontaminate the Delaware. Free. Visit Lambertville.org. May 7: 10am – 2pm. Spring Plant Expo, Master Gardeners of Mercer County, Pennington. Register at 609-989-6830 or mgofmc.org. May 14-15. YogaFit Level One Training, Cherry Hill or Rochester, NY. Visit yogafit.com for details and to register. Use TTR-NAMNEWS for 10% off. May 14: 10am – 4pm. Reiki Level II Class, Edison. Instructor Denise Gayten, RM leads this training for energy healers. Call 732-259-8782 or visit earthfireherbals.com May 27: 5:30pm – 7pm. Live Music/Vinyasa Yoga, Coba Yoga, 115 Oceanport Avenue, Little Silver. A fun, heart opening and soul awakening experience with live music. Please pre-register at www.cobayoga.com. Class is open level/by donation.

events

Calendar June 3: 7pm – 9pm. Pathwork, Volition Wellness Solutions, Skillman. Discussion, exercises, and meditation to work with “selfdynamics” from a spiritual perspective. Register for free at volitionwellness.com. June 4-5. YogaFit Level One Training, New York, NY. Visit yogafit.com for details and to register. Use TTR-NAMNEWS for 10% off. June 10: 5pm. Trenton2Nite, Music, art, games, and activities at South Warren and Lafayette Streets. Visit website for full list. Most are free. Visit trentondowntown.com.

June 17: 5:30pm – 7pm. Live Music/Vinyasa Yoga, Coba Yoga, 115 Oceanport Avenue, Little Silver. A fun, heart opening and soul awakening experience with live music. Please pre-register at www.cobayoga.com. Class is open level/by donation. New Jersey Namaste News strives for accuracy in its event calendar listings, but we encourage you to call ahead before planning to attend. Planning an event of interest to the yoga community this summer? Email the editor at brian@njnamastenews.com with details and your listing may appear in the summer issue as space allows.

June 10-12: Times Vary. Ashtanga Vinyasa Weekend Workshop w/Kino MacGregor, Asana House & Ashtanga Yoga Montclair. 5 sessions available individually or as a package (Fri, 6-8p Burn, Baby, Burn! Awakening the Karmic Fire; Sat, 10a-12p Full Primary Series; Sat, 2-4p Arm Balances for Everyone; Sun, 10a-12p Mysore Style; Sun, 2-4p Fearless Backbends. $60 per session. Call 973-744-1500 or email info@asanahouse.com for information. June 11: 10am – 4pm. Reiki Level I Class, Edison. Instructor Denise Gayten, RM leads this training for energy healers. Call 732-2598782 or visit earthfireherbals.com

Central Jersey Weekly Class Calendar

MONDAY

FRIDAY

Multi-Level Yoga, 7p - 8p Heart to Hearts, 20 Armour Ave., Hamilton 609-689-3131 / $15

SATURDAY

Multi-Level Yoga, 9:30a - 11a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

TUESDAY

Multi-Level Yoga, 6:30p - 8p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

WEDNESDAY

Intro to Yoga: 5 Week Series 7:30p - 9p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $75 (Starting 4/20 & 5/25)

THURSDAY

Gentle Yoga, 9:30a - 10:45a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

Community Yoga, 5:30p - 7:30p Coba Yoga, Little Silver, 732-889-4656 / cobayoga.com All levels welcome / By donation Multi-Level Yoga, 10a - 11:30a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

SUNDAY

Intro to Yoga: 4 Week Series 9:30a - 10:30a Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $60 (Starting 5/8 & 6/5) Gentle Yoga, 10:30a - 11:30a Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15 Multi-Level Yoga, 11:30a - 12:30p Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15

Are you a teacher in the CNJ area who would like to see your yoga classes listed here? Call 732-659-7365 or email brian@njnamastenews.com to learn about our affordable directory ad rates.

Experience the ancient art of Thai Yoga exercises or a Thai M assage s ession!

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For appointments call 908-361-5533 Bailey Finch

Professional Thai Massage Therapist Registered Yoga Teacher

Online at www.mettathaiyoga.com NAMASTE NEWS

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last word

Sharing the Gift of Yoga by Sarah Robinson

My second month in Costa Rica, a group came to the resort where I was teaching. Their primary focus for their retreat was weight loss through lifestyle change. What an incredible group! One day, I arrived at the yoga studio to teach my morning class to find five of the people from the weight loss group in addition to my regular students for the week. Most of them had never done yoga before and their presence and willingness was exciting, but one man’s story stood out in particular. He had been severely obese his entire life. Everyday activities had become difficult and painful for him. Yet, there he was ready to take his second yoga class ever. He had explained to me that he had tried yoga once before but the experience had been painful due to his own excess Federico Steravina/ Free Digital Photos.net weight putting pressure on his joints. I figured that together, we would put ive years ago I decided that I wanted to become a yoga Anusara’s Universal Principals of Alignment to the test and see what we could uncover. teacher and travel the world. Never in my wildest Over the course of that ninety minute class I witnessed an dreams did I think that I would get to do either, let incredible combination of grace and will. Not only did he stay alone both. Now, I have been teaching for close to 5 years in strong in the poses and not give up, but he laughed, smiled New Jersey and over the last year and a half abroad. The idea and joked along the way. He gave more of himself than anyto teach and travel came from a desire deep within me to one I had ever met. In fact, as class went on he was an inspishare the gift of yoga, specifically Anusara Yoga, with a broad ration to me, my students and my teaching. At the end of spectrum of people. I especially wanted to reach those that didn’t have as much access to yoga in their community so that class (and a very hard-earned savasana) he, along with some other members of the group approached me. He told me that I could offer yoga’s transformational benefits to them. Little for the first time in a very long time he had no pain. Then he did I know at the time how much the people that I would said, “Thank you for helping me prove to myself that I can do encounter would change me in turn. it, that I can do anything.” And then we all hugged and cried There are so many things that I love about the places I have been: the beautiful beaches, amazing jungle and tranquil together. It is very hard to put into words how he and so many others pace of Costa Rica, and the sensational food, colors and have impacted my life. What began with a deep desire to help breathtaking temples of Sri Lanka. But all of those things others has actually transformed me. What started out as a solo seem to pale in comparison to the people that I have met journey has since provided me with many lifelong friends. I along the way. Through traveling and teaching I have gotten am so grateful for the experiences I’ve had and I look forward to know so many incredible people. These exotic locations to paying it forward. As I share these inspirational lessons I’ve seem to harbor and cultivate such openness that you connect learned with the people I continue to meet and teach, I can to people very deeply in a short period of time. I have been only hope that I offer to them a little bit of what they’ve inspired beyond words by the strength, love and dedication given me. that I have seen.

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Spring 2011

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