New Jersey Namaste News Fall 2011

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AUTUMN ISSUE 2011 • VOL. 6

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

FREE

The Rhythm Within Ayurvedic Tips for Fall

CELEBRATE Yoga Month!

Reader Photos Show “Yoga Is Everywhere” Salute to Yoga Teachers Info on the CNJ Yoga & Holistic Expo – September 17

Also for Fall:

Fall Food Energetics Safely Stretch in Forward Fold Colorful Meditations on Change Plus, more HEALTH & LIFESTYLE articles inside

CENTRAL JERSEY’S YOGA & HEALTHY LIVING GUIDE

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Celebrate Yoga Month!

Yoga & Holistic Health Expo Saturday, September 17 9am-3pm Our Lady of Peace Church Hall 1740 Route 130, North Brunswick, NJ 08902 Up to 70 vendors from various yoga and related fields including: Yoga Studios, Chiropractors, Nutritionists, Health Counselors, Fitness Counselors, Stone Carvers, Midwives, Bath and Beauty Products And many more PLUS! Workshops and yoga classes throughout the day for adults and children.

FREE! No registration required, but for more information email tarra@njnamastenews.com

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From the Publishers

namaste news N E W

J E R S E Y

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 Editors Nicole DeNardo Joyce Tsoi Advertising Sales Representatives Nicole DeNardo Greg LoBiondo Jessica Silva Intern Krista Sharlin Contributing Writers Sherry A. Blair Lisa Nicole Chen Nicole DeNardo Anthony Dissen Michelle Kencitzki Mona Laru Greg LoBiondo Daralyse Lyons Joseph Martin Nienke Moolenaar Ayla Musciano Loring Nagle Amanda Nicholson Pamela Jean Nixon Jenn A. Nocera Kathy Rana Nancy Sheehan Mary E. Tricario Tracey L. Ulshafer Cynthia Yoder Contributing Photographer Harry Rossmann We Welcome Your Feedback!

732-659-7365 brian@njnamastenews.com tarra@njnamastenews.com www.njnamastenews.com

Dear New Jersey Namaste News Readers, appy Yoga Month! We hope you’ll celebrate this annual national observance this September by joining us for our FREE Yoga & Holistic Health Expo on September 17 in North Brunswick. See the ad on Page 3 for more details. Also, see our fall event calendar on Page 36 for even more ways to join members of our community in celebrating all the amazing health benefits of yoga.

In addition to the expo we’re celebrating Yoga Month by taking time to acknowledge the contributions of yoga teachers with articles about the craft of teaching (The Authentic Teacher), teacher/student communication (Yoga Language), and with teacher kudos submitted by our readers (Yoga Buzz section). We’re also celebrating YOU, our readers, with a spread that includes photos you submitted, showing us that you take your yoga practice everywhere you go.

We’ve also got you covered for the remainder of the fall with thoughtful articles on meditation, macrobiotics, and ayurveda as they relate to this season of radical change.

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Stop by the expo on September 17 and say, “Hello!”

Namaste!

Brian and Tarra

© 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.

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AUTUMN ISSUE 2011 • VOL. 6

YOGA & HEALTH 14 The Benefits of

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Private and Group Yoga

8 WELCOME 6 Yoga Buzz 8 9

Reader Content: Yoga Is Everywhere Photos The Veggie Chick on Pet Adoption

MINDFUL EATING 10 Snacking Smart 11 The Vegan Explorers Restaurant Reviews

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Modern Day Macro – Food Energies of the Fall Naked Nutrition

Become a fan on

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The Authentic Teacher

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Yoga Language: Understanding Your Teacher

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Safely Stretch & Surrender: Uttanasana

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Colorful Meditations on Change

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Family Yoga: Morning, Noon & Night

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Practicing Excellent Self-Care

Building Strong, Healthy Feet

Overcoming Yogi Guilt The Rhythm Within: Ayurvedic Tips for Fall

CULTIVATING KARMA 32 Mind Over Madness 33 Using Visualization to Tap a Greater Potential

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Empowering the Women of Nepal

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Fall Events Calendar Last Word: Putting Calm in Comic Con

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this Magazine.

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welcome Y O G A B U Z Z

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

Central Jersey Yoga & Holistic Health Expo September 17, 9 am-3pm elebrate Yoga Month at this FREE event sponsored by New Jersey Namaste News at Our Lady of Peace Church in North Brunswick. The event will include yoga classes and workshops on related health topics such as macrobiotic diet, meditation, and massage. In addition there will be vendors from local yoga, health, and other related businesses to share products and information to enhance your practice and overall wellness. Families are welcome to try yoga classes with kids of all ages! Registration is not required, but for more information contact tarra@njnamastenews.com.

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Yoga Basin in Asbury Park Announces

YOGA FESTIVAL BY THE SEA SEPTEMBER 24 and 25 oin other Central Jersey yogis at the Asbury Park boardwalk for two days of sun, fun, music, food, and of course, yoga! The annual two day festival begins on Saturday with a Food & Music Festival featuring organic wine and beer, vegetarian food, free workshops, local bands performing live, and a free viewing of the film “Forks over Knives”. On Sunday, the celebration continues with a group yoga practice and crystal bowl meditation from 9-11am. The group will do 108 rounds of sun salutations. There is a suggested donation of $20 and event wristlets can be purchased by contacting Yoga Basin (yogabasin.com).

J Lisa Conforti at Asbury Park Boadwalk 6

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Y O G A

B U Z Z

Yogis Salute Their Teachers

By Nicole DeNardo

welcome See Sectio Our Specia l n for m page 14-1 Salutinore articles 9 g Teac hers!

hat makes a yoga class feel so rewarding? Most likely, it’s the teacher and the way they conduct class that has the greatest impact on a yogi’s experience during their practice. Like schoolteachers, friends, and parents, yoga teachers shape us as well. They can be our mentors, friends and in some ways our therapists. They can help us along a challenging path in life. I know that my yoga teachers helped mold me into the yoga teacher I am today. My favorite yoga teacher led the teacher training I attended. She would tell an uplifting story at the beginning of her classes to help encourage you. She could see the beauty in everyone and instruct people into more challenging poses without them feeling embarrassed or frustrated. For me, she has been a positive role model and a friend. To me, she truly embodies the meaning of yoga. I have grown in many ways from taking her classes and being in her presence.

Keeping in mind that September is National Yoga Month and the time of year when many yoga teachers start their training programs, we asked some local yogis to share their memories with their favorite teacher, and here’s what they had to say.

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“My favorite moments during class are when I find myself in a challenging position and still somehow am able to laugh at the teacher’s jokes. I truly appreciate when a teacher is able to take a personal experience and make it relatable; either giving me a reason to laugh or something to think about. Somehow he/she manages to slip in a few ‘one-liners’ just at the right moment in class, which may tie everything together or just make me smile. Teachers who don’t take themselves too seriously but are passionate about their lessons are my favorite.” —Greg L., Woodbridge “I have to give ‘props’ to my first yoga teacher in Davenport, IA. She trained with B.K.S. Iyengar in India. She was sweet and strong. The class was so challenging, that during each pose I would say to myself, ‘I’m never coming back.’ Then we would come out of the pose and I felt the work—it felt great. In savasana, I relaxed for the first time in my life! I was completely relaxed and totally aware. I was hooked and now I get to feel that amazing everyday! Love yoga!” —Tarra M., Milltown “My favorite teacher didn’t make me feel pressured to get a pose just right. The energy surrounding her was calm yet fun. You never felt uncomfortable around her so it made it easier to try new poses. She’s as laid back and as sweet as can be.”

—Rebecca H., Howell “My favorite is Steve Ross from Inhale Yoga on Oxygen Channel. He had extreme yogis that could do unbelievable stretches and other people that could barely handle Warrior I. He played Heavy D, Fleetwood Mac and reggae.” —Jim L., Freehold “My favorite yoga teacher moment is…all of them. After finishing up my 200 hour teacher training, I’ve just been practicing on my own and I really miss taking class with my teacher.

Having a warm, uplifting, and knowledgeable yoga teacher really brought my poses to a different level, along with the consciousness during the practice.” —Caitlin, Edison “They are all my favorite teachers. They’ve all given me something. My favorite yoga experience was my month long teacher training at Kripalu.” —Lisa C., Marlboro Nicole (“Cole”) DeNardo is a whimsical, free-spirited yoga teacher who has written various short stories, novels, and plays. She is an avid reader and animal lover. She hopes to spread the joy of yoga to both adults and children. For more information visit namastenicoleyoga.com

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.

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welcome l R E A D E R C O N T E N T

Yoga is

Everywhere

Jim Hempstead (Rumson) does dancer pose on the links.

Jennifer Wilson (Flemington) does headstand in Times Square.

Thank you to all of our readers who submitted their inspired poses practicing yoga in all kinds of interesting places! This year, thanks to the generosity of Central Jersey yoga studios, we have several winners who each received a gift card for free classes.

Lauren Forney (Red Bank) twists among flowering dogwoods.

Barbara Atwood (Roosevelt) practicing split decades apart at Princeton University.

Steff Gallante does plank on a fallen tree in her yard.

Shannon Hurley (Hillsborough) in down dog with help from son, Greg.

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Pat Heran (Hamilton) in proud warrior at a Civil War reenactment.

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©iStockphoto.com/Natasha-R-Graham

The...

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The Veggie Chick

Veggie Chick ... on...

appy fall, Readers! I’d like to share with you the story of how I came to know one of my very best friends in the world.

For years I’d wanted a dog. This past January, I finally felt that my life was in a place where I could offer the time and love needed to a new pet. I knew that I wanted to adopt a dog since there are many great animals out there that are in desperate need of homes. After spending countless hours online trying to find my perfect canine match, I found Onion.

Before I’d adopted him, Onion (formerly Karl) had been a stray in South Carolina. You can still tell that he started life on the streets, as he takes some time to warm up to new people and doesn’t like it when unknown people get touchy upon first meeting. However, with no small children around, these personality quirks suited me just fine. If anything, he reminds me a bit of myself because it takes me some time to warm up to new people as well. He’s a sweet, funny, and handsome pit bull / lab mix, and I wouldn’t trade him for the world. He rescued me as much as I rescued him.

If you are contemplating a new furry addition to your family (dog, cat, or whatever critter you find dear to your heart), please consider adopting a rescue or shelter animal. As far as shelter dogs go, many times they are mixed breed.

They have a leg up (no pun intended) on their purebred cousins as far as health and temperament go. Many times selecting for certain traits and behaviors when creating a breed may cause other health and social problems to result.

Pet Adoption

Recent adoptee, Onion

Plus, adopted dogs seem almost grateful.

They come from scary and sometimes dangerous places so once they are finally in a place where they feel safe, it means more to them than you can imagine.

Once you’ve made the decision to adopt, take your time to research all of your possibilities. There are some amazing pets of all shapes and sizes out there just waiting for that special someone to come along and offer them a loving home. If you are considering a dog, there are many options from puppies to seniors, and even special needs pups for those with a special knack for nurturing.

While many people consider paying a breeder or pet store for newborn puppies, it’s important to remember that older dogs need love too and often come neutered, with most of their required routine shots, and with some basic obedience and housetraining. Think of it this way: by bringing home an older dog you can spend more time playing at the park with your new friend right away,

rather than working with a trainer or waiting at the vet’s office.

If you have your heart set on a particular breed, try to find a rescue organization that specializes in that particular dog. Just about every breed imaginable has dedicated rescue organizations from Boxers and Pit Bulls to Schnauzers or Poodles. If you are not sure what breed of dog you’d like, check out some of the sites where you can browse through animals looking for a home (petfinder.com, njspca.org, tabbysplace.org). CAUTION: You may end up wanting to take home every single dog on the site! This leads me to my final pointer. PLEASE, spay and neuter your pets. Whether you find your new best friend at the pound, a breeder, or from a neighbor down the street, please get them fixed. There are already so many animals without homes, food or love, why add to the problem?

So take your time, do your homework, and make a new 4-legged best friend! If there is anything you’d like to hear about from me in the future, please email me at theveggiechick@hotmail.com.

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.

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mindful eating

Snacking Smart

by Chef Kathy Rana

ight or wrong, good or bad, food is my best friend. She’s always there to make me feel better, help me relax and destress, celebrate a success, or just hang out in front of the television. She never judges or complains. Unfortunately this best friend has multiple siblings – low-fat/high-fiber and high-fat/highsodium are just a couple of the sisters I can choose to hang out with.

It’s not hard to guess which one is more fun. It’s easy to spot the party-girl equivalent of food.

But recently, with the introduction of the latest food pyramid that has an innovative plate-based graphic (choosemyplate.gov), I’ve had an epiphany. I’ve finally realized that food can basically be broken down into three categories: meals, snacks, and treats. Meals are pretty straightforward, but it is so very easy to confuse snacks and treats that many of us have been tricked into thinking that treats are actually snacks.

We all know that meals should be balanced between carbohydrates, protein, and healthy fats. Snacks are there between meals to keep you satisfied and maintain steady blood sugar levels.

Treats are those things that may not be as natural, or as healthy as the foods we know we should be eating, but they are tasty and very easy to eat.

It can be relatively easy to spot treats when you know how to look for them – anything that comes in a bag or didn’t come from a tree or a plant unaltered. They may be baked or fried, or have

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sugar, fat, or salt added. They are advertised on TV, online, and in grocery stores. They may even have labels that claim they are low in sodium or are cholesterol or trans-fat free! They don’t spoil after a week, and may come individually wrapped. Some examples would be those convenient 100 calorie bags of salty, sweet, crunchy items or “bars” that may have organic ingredients (but also contain others that are unidentifiable and can’t be bought at the grocery store). Treats don’t generally fill us up with one portion, so it is easy to have 3 or 4 before you realize you’ve had as many calories as a full meal! In a sense we can’t be blamed for being confused as we’ve been misled by marketers and advertising that call these foods snacks, when they are actually treats. It’s advisable to hang out with these “party girls” less than we think we should. Nutritionists recommend that we enjoy “junk food” no more than once a month. That is probably a good rule for treats as well.

What’s a food lover to do? Go real and go natural. Ziploc created snack-size bags just to help us package up portions of sweet sugar snap peas, crisp cucumber slices, juicy grape tomatoes, and baby carrots without ranch dressing. Apples, peaches, nectarines, bananas (the list goes on and on) come in 100 calorie, or less, portions and in fabulous, colorful packages created by nature herself.

Raw nuts and roasted chickpeas provide a source of higher protein snacks. Brown rice crackers are tasty, fiber-rich, and easy to make.

Try the following recipe to make them yourself.

Mash 2 cups of cooked brown rice using a potato masher. Spread in a thin layer on a parchment paper lined baking sheet. Sprinkle with kosher or sea salt. Bake in 300 degree oven for 40 – 50 minutes, or until dry and crispy. Remove from oven, allow to cool, break into bite size pieces. Store at room temperature in air-tight container.

Could our regular consumption of treats, and not snacks, be contributing to America’s obesity problem? Possibly. Would we be healthier if what we ate between meals was natural and whole? It’s hard to imagine that we wouldn’t be. Should we hang out with party-girl food only occasionally, and enjoy the company of her healthier sisters more often? Certainly!

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©bigstock.com/matka_Wariatka

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Chef Kathy is owner of Madeline’s Table and Jersey Girl Café, opening August 15 in Hamilton, NJ. Learn more about Chef Kathy and the culinary services she offers at madelinestable.com.

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mindful eating

The Vegan Explorers

WITH JOE & AYLA

ASIAN VEGETARIAN/VEGAN DINING: Fortunately, there is always at least one option available for vegans at most Asian restaurants, and that's tofu. Tofu, we love you. We love your versatility and your absorbability. You are wonder food, no doubt, and we love you as much as the next vegan. But, dare I say it, sometimes we just want more! Here are two New Jersey restaurants (one in the north and one in the south) that specialize in Asian cuisine that bring more to the table than our friend, tofu.

>> GREEN HOUSE VEGETARIAN

RESTAURANT

655 Haddon Ave • Collingswood, NJ 856-854-0896 • 655greenhouse.com My cousin is a sympathetic omnivore who kindly introduced us to this lovely little vegetarian restaurant in Collingswood. Here, as at other Asian eateries, the menu is full of dozens of interesting flavors and textures derived from some of the most strange and beautiful fruits and vegetables. We advise you to try anything - as long as no animals were harmed in the making of the meal. We tried the taro croquettes with cashews as well as the golden feather knishes, which were both served in a sweet & sour sauce. Taro root was the primary ingredient of both dishes. Neither meal was what we expected in the Western sense of the word. The feather knishes were nothing like the yiddish potato-ey snack, it was more like a deep fried dumpling, the filling being the taro root. The taro croquettes weren't crispy or covered in bread crumbs, instead they were more like sweet potato gnocchis in sweet & sour sauce. We also sampled the sesame seitan which was quite tasty. The cost for dinner was very reasonable, though if you're on a strict budget the lunch special is the way to go. It is incredibly cheap, and includes the usual staples of soup, spring roll, and rice.

Speaking of heavenly, for dessert we recommend the green tea cake, but you can't go wrong with the vegan cheesecake topped with fruit, either. Prices are inexpensive when you consider the quality of the food. Veggie Heaven has three other locations in Denville, Teaneck, and New York City. Other locations feature different menu selections such as vegan sushi, which we'll be sure to try soon enough. Enjoy!

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Know of a vegan hotspot our fearless Explorers should visit next? E-mail your vegan dining recommendations to the editor at brian@njnamastenews.com.

>> VEGGIE HEAVEN

631 Valley Road • Montclair, NJ (973) 783-1088 • veggieheavenmontclair.com

Nestled in the quant town of Montclair you will find Veggie Heaven. A word of caution - this is no strip mall Chinese joint. The restaurant is clean, spacious, and has a calm atmosphere. They have a huge selection of unique dishes that you won't see on a typical Chinese menu, one of them being noodle soup. In the pre-vegan days we used to enjoy these wholesome soups at restaurants in Chinatown. It's a real treat to savor these hearty soups once again. They are less expensive than the dinner entrees and certainly a meal in themselves. Our other favorites include the classic sesame chicken, five flavored crispy golden eel, and the vegetarian salmon. The eel is composed of crispy deep fried strips of black mushroom in a sesame sauce and is served with a side of spinach noodles. The slimy texture of the mushroom contrasts remarkably with the crunchy outer layer. The vegetarian salmon is succulent and is complemented by fresh mixed vegetables.

Everything we've eaten there has been nothing less than divine.

Special Offer!

First-time clients mention this ad for 35% Off a Reiki session

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mindful eating

Modern Day Macro – Food Energies of the Fall

By Anthony Dissen

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n Macrobiotics, we look to the energies of each season to determine which foods and cooking styles are most appropriate throughout the year. Known as the Five Transformations of Energy, these seasonal energetic changes explain our energetic relationship with the world around us. Each transformation of energy has a seasonal correspondence, as well as specific foods, organ systems, and cooking styles that are most affected by that energy.

The Energy of Metal

The season of fall is governed by the phase of energy known as Metal. Metal describes energy that is at its most compact and contracted, forming the root of our energy system which allows us to become powerfully self-aware of our abilities and potential. The energy of Metal is associated with the lungs and large intestines, which are the physical foundations of our strength and vitality.

These organs are involved in taking in nourishment and expelling waste, which is why it is important that we choose foods most supportive to these organs during the fall. When the Metal energy within us is in balance, we feel reflective and full of insight. When Metal is out of balance or stagnant, we are overcome with worry and grief, and feel constantly sorrowful.

Foods of the Fall

In the fall we look to foods and cooking styles that will allow our energy to stay centered and strong without becoming stagnant.

Of all the grains we could choose, brown short grain rice and sweet brown rice are the most nourishing. These help our bodies to regulate moisture, acting as a very mild diuretic which allows the excess moisture we take on during the warmer months to be let 12

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go. This prepares the body to contract slightly, which helps to keep us warm as the days get cold. Also, rice contains the complete energetic blueprint of the plant-to-be, and when we take in this food it allows us to learn more about ourselves and continue our personal evolution and growth.

some gentle energy to prevent that stubborn hardness we can all develop during the cooler months.

Cooking Styles for Strength

Salad is not the way to go in the fall! Raw foods and lighter cooking styles leave us feeling cold and washed out.

Instead, we need to infuse our foods with cooking styles that are full of heat and power. Baking and roasting our food imparts a strong, contracted quality that helps to balance the loose coolness that the outside air is beginning to develop. While in the summer we may boil our grains to keep them light, in the fall it is nice to begin pressure cooking our grains and even legumes. Never pressure cooked before? You should! Not only does it cut cooking time by more than half, but you can almost taste the extra “muscle” your food is getting from all that heat and pressure.

Lastly, choose flavors that are in the pungent category. Ginger and daikon are the kings of pungent, as they literally warm us from the inside out. These pungent flavors help to remove congestion and stagnation from the lungs and large intestines, which improves respiration and digestion fantastically. Grating a little ginger or daikon and using it as a condiment with meals keeps things delicious and cleansing all autumn long.

In the fall we look to foods and cooking styles that will allow our energy to stay centered and strong without becoming stagnant.

In choosing vegetables, we try to emphasize more root vegetables in our cooking.

Carrots, shallots, daikon, burdock, and turnips literally drill into our systems, nourishing us with those nutrients found deep within the earth. Root vegetables remain tight and compact, giving us endurance to stay healthy during the approaching winter.

At the same time, we cannot allow ourselves to get too tight and inward drawn, so we look to vegetables with a refreshing energy as well. Chinese cabbage, bok choy, cauliflower, cucumber, watercress, and leeks allow the Metal energy to open up a bit, forming that perfect balance between these two forces.

For the perfect proteins, we look to beans and legumes that create a calm and centered nature. As the color of Metal energy is white, we look to legumes that are lightly colored like navy beans, great northern beans, tofu, tempeh, and soybeans. Fruits cool the body down, so as the Fall approaches we have fruit make up a smaller portion of the diet.

However, for those times when a little fruit sounds good, compact stone fruits like peaches and apricots, as well as pears give us

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Anthony Dissen, RD, CHT owns and operates Invincible Summer Health & Wellness, a holistic health practice in Central NJ. Anthony is a Macrobiotic Counselor, Hypnotherapist, and Energy Practitioner. Visit Anthony’s website at invinciblesummerwellness.com.

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mindful eating

Naked Nutrition

by Mona Laru

Potato & Zucchini Pancakes Organic potatoes are in season in the Garden State this time of year. Not only are these hearty root vegetables delicious and packed with energy, they are also full of nutrients that are essential to a healthy diet. Potatoes contain a variety of phytonutrients that have antioxidant activity and are a very good source of vitamin C, vitamin B6, copper, potassium, manganese, and dietary fiber. Try this delicious recipe for Potato & Zucchini Pancakes this fall as a hearty side dish.

Nutritional Information: Serving Size: 3 pancakes with 1½ tbsp fat free greek yogurt

Mona Laru from Naked Nutrition loves sharing organic food information, online cooking classes, and nutrition and wellness coaching with her national clients. For more information visit nakednutritionnow.com or email nakednutritionnow@gmail.com.

Prep Time: 15 minutes Cook Time: 10 minutes Yields: 4 Servings

Ingredients: 1 cup potatoes, peeled and grated 1 cup zucchini, grated 2 tbsp onions, finely chopped 2 egg whites 1 tsp Italian seasoning 2 tbsp whole wheat flour 1 tsp vegetable oil ¼ cup fat free greek yogurt

Directions: Put zucchini in the middle of a clean kitchen towel and squeeze water out. Add potatoes, zucchini, onions, eggs, seasoning, and flour to medium bowl and mix together.

Add oil to large non-stick skillet and heat over medium-high heat for 1 minute. Carefully add batter, forming 3” pancakes, about ½” thick. Cook on each side for about 2 minutes or until golden brown. Top with sour cream. ©bigstock.com/Rawlik

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yoga + health l S A L U T I N G T E A C H E R S

The Benefits of Private and Group Yoga

by Daralyse Lyons he mat beckons. “Come, sit, move, breathe,” it seems to say. The mat invites inquiry. Yoga itself is intensely personal, yet many students only allow themselves the experience of group classes.

As a yoga teacher, I instruct both private and group yoga classes. In all of my experiences, both as a teacher and a devotee of yoga, I have arrived at the belief that yoga acts as a mirror for life – our experiences on the mat are a reflection of our experiences in the world. How does this translate on the mat in private and group sessions? In general, a personal, individual yoga practice allows us to turn our focus inward, revealing privately-held emotions and experiences.

In turn this allows our body, mind, and spirit to feel more wholly integrated. Attending group yoga classes reveals much about our relationships with others and with the world, acting as a reflection of our socialization. In life, we are constantly related to both ourselves and others, so too should we be in yoga with a balanced approach to practicing both solo and in groups.

When we practice yoga on our own, or in a one-on-one private session with an instructor, it is intensely personal and private and, as such, our experiences tend to be more raw. So many of my clients have experienced tremendous emotional releases “on the mat.” One woman wept in Child’s Pose as I gently rubbed her back. Her body shook and she felt deeply-held emotions which she let out without reservation. A male client of mine revealed that he was flooded with anger in Downward Dog. Because his was a private session, and the experience was his and his alone, I told him to scream, which he did. He screamed until his anger dissipated. Another client, an elderly woman I have been working with for several months, was grateful that her pri-

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vate sessions catered to her physical limitations. She had been to numerous group yoga classes but felt far more comfortable with her body and herself without anyone else around. “I don’t have to compare myself to anyone,” she told me, “it’s just me and I can feel comfortable in my own skin.”

Also, individual yoga sessions lend themselves to deep introspection and contemplation while fostering within us the ability to be alone with ourselves. This time of tuning into our physical and emotional experiences in our practice cultivates the ability to quiet the mind throughout the day. Individual yoga becomes a springboard for a life that is more mindful, attentive, and self-regarding.

So why do group yoga? Interestingly enough, I see group yoga classes as an integral part of the journey, although not a sub-

stitute for individual mat-work. Group yoga allows us to be part of the collective vitality and energy of a group focused on a similar practice. This allows us to fuel our individual practice and generally feel more energetic and inspired. However, it is important to note that you must keep listening to your body while experiencing this group consciousness. By listening to your body and modifying poses as needed, you'll get the most out of your practice without risking injury or pushing yourself beyond your limit to keep up with the other students. Most yoga teachers will tell you not to compare yourself to other students.

However, it can be beneficial to use your group yoga observations to your advantage.

Once you see another body attain a feat, you become aware of your own body’s potential and of the various possibilities

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yoga + health that yoga offers to those who practice regularly. To use an example from my own experience, I never knew it was possible to do a split until I first saw someone else do one. Now, I freely drop into Hanumanasana Pose and give others the experience of viewing a level of flexibility that may or may not be within their reach.

Another bittersweet reality, but valuable life lesson, of group yoga is that the student must learn to share. With only one teacher, the student may not always get the full attention of the instructor and needs to be more comfortable with setting comfortable limits and goals for his or herself. When I teach a group yoga class, I can’t devote the same level of attention to an individual student as I do when I teach privately. I walk around and adjust various bodies, laying comforting hands on weary muscles. But, students are forced to share me like siblings with a doting parent. Such is yoga. Such is life.

Along with this theme of shared experiences, group yoga classes foster a spirit of camaraderie. As a student, when I walk into a yoga class, I smile at my yoga buddies and they smile at me. We exchange pleasantries and wonder together what the teacher has in store for us. As we begin to practice, we are ever aware of ourselves and each other. Last week, while attending a yoga class, the other students and I were diligently engaged in our respective practices, breathing and being, when the teacher remarked on the need for quiet. Just then, a jackhammer began noisily intruding on our solitude and the blare of a siren sounded in the distance. The entire class erupted into laughter. Then, we got back to doing yoga. At the end of class, we chanted together. Our merged voices were much like our laughter. These moments were richer because they were shared; our individual joys were multiplied in our collective experience.

I have come to the conclusion that neither group nor individual yoga is better. Group yoga is more social by nature, perhaps less emotionally evocative, and may be more energizing and less relaxing. Individual yoga is more personal, more introspective, and operates at a deeper level. But, both are beneficial. That’s why as a practitioner I attend classes and practice on my own and why, as a teacher, I recommend that students attend group classes and practice on their own as well. Just as the world invites us to develop a relationship with ourselves and with others, so too our mats invite us to look inward and outward to enrich ourselves, our souls, and our relationships.

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Daralyse Lyons is a Certified Yoga Instructor and is the originator of Emotional Yoga which combines Yoga and Emotional Freedom Technique (EFT). She works internationally with individuals, couples, and groups to help people resolve emotional issues and transform themselves and their lives. For more information about Emotional Yoga or to schedule a session, visit emotionalyoga.info.

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The Authentic Teacher

By Tracey L. Ulshafer

o the quote goes, “When the student is ready, the teacher will appear.” Most of us have heard this quote in reference to the teachings of yoga and have found this to be quite true. I have found that my own teachers have often come to me in the most unexpected of ways—through my pets, my step-children and the guy in front of me on the turnpike. But what is a teacher? And where and how do we come to find one?

A 2005 survey estimates over 70,000 yoga teachers are now out there teaching this ancient practice. Look in your local gym, Curves, YMCA, dance studio, senior center, or chiropractic office and you will find yoga classes or instructors available for group or private sessions. Google “yoga centers” in your hometown and a wide selection will display on your screen. The market for yoga teachers has increased tremendously and with so many people out there teaching yoga, how does a student find a good teacher?

The Yoga Alliance has done a good job of maintaining standards for one to be a yoga teacher. Each yoga school must qualify their teachers and programs to be registered to certify yoga teachers.

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Check out their website and again you will find an overwhelming number of yoga studios now offering yoga teacher trainings. The basic program is a 200-hour certification, which gives teachers what I like to call “the nuts and bolts” of the practice. You learn the basic asanas (and hopefully the modifications and variations to safely teach them), breathing practices, Western anatomy, yoga philosophy, and depending on the school, other methods of teaching. When a teacher finishes a 200-hour program, they are ready to go out and spread the word of yoga to the community. They are all pretty much good teachers. There is a second tier of teaching that one can take, gaining 500 hours of training and over 100 hours of actual teaching. These teachers you will find listed under 500 hour certifications. With that much training and practice under their belt, surely a 500-hour teacher will be a great teacher, right?

Over the years I have taken many yoga classes with teachers of different levels. I have conducted teacher trainings of both 200 and 500 hours for many years. And running two yoga studios, I have a lot of experience with all types of teachers. What I have found is

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that there are those who lead yoga classes, those who showcase their own talents, and then those who teach. Have you been to a class that felt like it had a great sequence, but never actually learned anything? How about the classes where the teacher never leaves his/her yoga mat and ignores the needs of the individual students while “performing” the whole time for the class? There are a lot of these out there and I would dare to say that these are not teachers. So what makes one a yoga teacher?

Well, first of all, they should teach you something! Were you corrected in your alignment somehow? Was there a quote or theme to the class that really spoke to you? Did the teacher inspire you to reach new edges in your practice? Did she provide you the space to honor yourself and pull back? Basically, was the teacher there for you and did you feel safe and nurtured and inspired throughout the class?

What I try to instill in all the students that come through my yoga teacher training program is to teach from the heart, not the ego. It is a basic difference of fourth vs. third chakra. When we teach from our heart center, we teach what the students need.

We teach from the knowledge of all the ancient yogis and gurus that have taught before us and we provide sacred space for our students to let go and open up. When we teach from our solar plexus, we are driven by our own needs to show off what we know or can achieve. It may look pretty, but it feels empty. You know the difference when you are in each of these classes.

In my advanced teacher training program I spend a lot of time with each teacher, breaking down these aspects. Together we work in helping him or her find their own teaching voice and style. It is also said that imitation is the highest form of flattery.

Many new teachers start out paraphrasing their teacher. While this is nice, it still may not resonate. As with teaching from the heart center vs. solar plexus, there is a different energy when one simply follows their teacher vs. following their inner guru. This is what I like to call the authentic teacher.

When one can teach from the heart center and create a class that allows him or her to speak from their own truth, and thus the “one” truth, then the teacher has truly become an authentic yoga teacher. This is the yoga class that I will go to again and again. I won’t much care if we forget to do one side in a sequence because in the grand scheme of things it doesn’t much matter.

But if I feel as though I just went through someone else’s personal practice, I’m sure to never return.

My advice to those looking for a good yoga teacher is to keep searching. Be willing to travel a little further for a great teacher.

When you walk into a studio or a classroom, sometimes you just know that it is the right place because of the energy. Other times you may not realize until you take the class that you have finally found your teacher. If you have stopped learning from your yoga teacher, maybe it’s time to take a road trip and see what else is out there...and sometimes, we even learn that our teacher is right back at our home studio where we started.

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Tracey L. Ulshafer owns and directs One Yoga & Wellness Center in East Windsor and Ewing, NJ. She conducts 200-hour teacher trainings in both Hatha and Vinyasa styles as well as an advanced teacher training of 500 hours with a focus on awakening the authentic teacher. See the center’s full schedule or apply for teacher trainings online at oneyogacenter.net.

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Yoga Language: Understanding Your Teacher

By Greg LoBiondo f you are reading this, chances There is more to a pose than are you practice yoga or have at least thought about it. Think of what it looks like, and underwhat initially brought you to the standing calls to action will mat and how that may have cultivate their full expression. changed as you read today. In the event that you have never taken a yoga class and are reading this magazine out of pure curiosity, think of around the mat. In a technical sense, both what sparked this interest. Perhaps yoga are statements of navigation and require an was doctor recommended – or better yet, understanding of the body, as well as confriend suggested and mother approved. nection within the mind. Indications of Whether you seek stress relief or pain relief, direction (bend your knees, close your eyes) understanding your yoga teachers’ inten- are generally easier to follow than calls to tions is critical for a fulfilling appreciation action (flatten your shoulder blades, press of the practice. into your feet) but both can be used to There can be several barriers to commu- describe the same thing! This confusion nication between teachers and students causes us to watch and mimic. Visual learnduring yoga class. It can be challenging to ing works wonders, but often overlooked is fully listen to a teacher’s subtle cues while what happens next. There is more to a pose trying to maneuver through poses that are than what it looks like, and understanding newer to you. Many teachers refer to poses calls to action will cultivate their full with Sanskrit names which can be distract- expression. ing or confusing – even for some well-practiced yogis. It can also feel intimidating to Creating Muscular Energy interrupt class to ask questions when some- “Hug your shins” vs. “Step your feet thing is unclear, especially when you are in together” a Downward Facing Dog! Overcoming Be on the lookout for statements such as these barriers is essential to practicing safe- “hug your forearms together” or “draw in ly, getting the most out of your time on the toward the midline.” These phrases, as well mat, and ultimately growing your yoga as words such as “firm” and “activate” are practice. used to stimulate muscular engagement.

The next time you take a yoga class, lis- Muscular engagement is drawing energy in ten for the two main types of instruction from all sides, which is different than just offered by teachers: indicators of direction squeezing or tightening. For most, building and calls to action. An indication of direc- muscle is the last thing they came to yoga tion is the type of command that will lead class to do. Stretching and flexibility are you into a posture while a call to action is a critical, but without any muscular engagerequest to develop that posture, which ment you’re at risk for weakening, over doesn’t necessarily require movement stretching, and further injury. Hugging your

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shins toward each other, or any other similar act, creates an intrinsic response and doesn’t require a shift in position such as bringing your feet together. Most postures automatically trigger muscle reaction; but if you seek pain relief or are simply looking to take your pose deeper you should listen for the appropriate call to action.

Ever notice a teacher paying particular attention to your thighs with mentions of rooting your sit bones or widening your thighs? Chances are his/her commands are relating to the principle of inward spiral, and shouldn’t be confused with distancing your legs. When your lower body is maneuvered by rooting the thighs back and expanding the back of the body, you will allow for the natural curve of the low back.

Getting the back in its natural position will allow you to take all your poses to your edge, safely!

Activating the Outer Spiral “Draw your tailbone down” vs.

“Lower your hips”

What is a sacrum? Where is the tailbone?

The majority of participants only signed up

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Unlocking the Inner Spiral “Press your inner thighs back” vs.

“Step your foot back”

for Yoga, not Anatomy – so it’s common to misinterpret this popular instruction. Scoop the tailbone or lengthen the bottom tip of your spine are references to utilizing the space created by the widened pelvic floor during the inward spiral movement above.

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You lengthen your tailbone toward your feet and scoop it forward while keeping your thighs rooted back creating a corresponding outer spiral effect. This prevents low back pain and tones the abdomen.

If you’re still reading this article, it’s probably because you’ve experienced confusion between a teacher’s directions or calls to action in the past. Do not be discouraged because things seem too difficult or too easy. If you understand the difference between being directed into a form and the requests to realign that form for maximum results, you’ll start to reap the benefits. It’s tough to list all phrases used by all teachers and give a synopsis of their intent. Instead, know that all yoga teachers try to incorporate the examples mentioned in this article – muscular energy, inward spiral, and outer spiral – to create power and freedom. The most important thing to remember is that your yoga teacher ultimately wants the best for you. Asking questions when things seem unclear will help open up communication and may even help fellow students also struggling with the same questions.

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Greg LoBiondo is a 200-hour RYT who studies the principles of Anusara Yoga. He teaches at several gyms in the central New Jersey area and at Balance Hot Yoga Studio in Woodbridge.

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Safely Stretch and Surrender: Uttanasana

By Tarra J. Madore ttanasana, also known as Standing Forward Fold, is widely practiced in all styles of yoga.

Uttanasana translates to “a deliberate or intense stretch” and is an amazing pose with multiple benefits.

The lengthening of the spine rejuvenates the spinal nerves. The forward fold helps soothe abdominal cramps from menstruation or stomach pain. It reduces depression, anxiety, and anger, which some people might be feeling as summer is quickly ending. It calms and quiets the mind. Physically it energizes the legs and lengthens the hamstring muscles.

There are so many benefits of this pose when performed in good alignment. At the same time it can be precarious when done without proper alignment.

Through the pose, you want to keep the natural curves of the spine and maintain length through the entire body. The goals of the pose are to be present and aware, to use your breath to help aid the stretch, and to encourage yourself to deepen without causing pain.

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How to Enjoy the Pose and Stay Safe

Forward folds have amazing results when

As the name implies, it is a deliberate stretch or lengthperformed with good intention, awareness, ening of the spine and the entire back of the body.

Practicing uttanasana requires energy and awareness. I and attention to detail. have heard some teachers guide students to hang and become like a rag doll. I don’t recommend this as it can With your feet grounded and lower back engaged as described produce some problems for the ankles, knees, lower back, and neck.

You want to be deliberate in your actions and intense with aware- above, place one hand on your lower back. There should be a natural inward curve. If you don’t feel it, we can create it with good ness in all parts of your body.

Start with your feet sit-bone-width apart, roughly a couple of muscular engagement. Keep your knees open as wide as your ankles inches. We tend to mistake the outside of our skin as sit bone and turn the thighs in slightly, press them back and apart. You width. You can find your sit bone or ischial tuberosity by placing should feel the thighs move away from each other in the back. This your hand at the bottom of your buttocks. Bend your knee and lift will expand the back of the body and will give you a natural curve you foot off the floor. You should be able to feel a bone there – that in your lower back. The natural curve will protect your lumbar is your sit bone. The feet should face straight forward. Press down spine and discs when you fold. Now that you have the space to into the mound of the big toe, the inner heel, the space where the lengthen your spine, keep the thighs pressing back as you draw your little toe meets the ball of your foot, and the outer heel. As you tailbone toward your feet and slightly forward. This will tone your press your feet down, you become grounded. Without letting your lower abdomen and create space between the bones of the spine. heels turn in, do the action of sweeping your little toes back toward With all the active preparation for this pose, you may be sweatyour heels. This action will engage the muscles of your legs, adding ing already, but you are well on your way to an amazing forward strength to your pose and keeping them toned. This will prevent fold. Place your hands on your hip creases. Keep all the actions overstretching of the hamstrings. mentioned above, inhale as you lengthen down through your feet 20

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Don’t hyperextend at the knees and sink weight into the heels

Don’t round the back and bend the knees to get your hands lower

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and up through the crown of your head. With that long spine, exhale as you hinge at your hip creases. Keep the lower back in the natural inward or lordotic curve. If your spine starts to round, press your thighs back, lengthen your spine and lift your heart. Let your finger tips come down to the floor or blocks. Keep the weight even in your feet from front to back, the legs straight (not locked or hyperextended), and the pelvis over the ankles. If you have to bend your knees and round your back to get your fingers to touch on the ground – raise the floor instead. Use a prop, such as a block, to keep yourself healthy and efficiently lengthen the back of the body.

It is really important to keep that curve in forward folds. The vertebrae (or spinal bones) are larger in the front than in the back.

When you round the spine and bend forward, as some students do in an attempt to reach the floor in this pose, the large vertebral body puts extra pressure on the front part of the intervertebral discs (the spongy discs between the vertebrae that cushion the spine).

Also, the way that the bones of the spine articulate does not allow for flexion at the lumbar spine to be done in combination with rotation. The combination of flexion and the slightest twist can have harmful results. The good news is that forward folds have amazing results when performed with good intention, awareness, and attention to detail.

The Hamstring Muscles

There are three muscles in the group called the hamstrings on the back of your thighs. The three hamstring muscles attach to the ischial tuberosity, the “sit bone” part of your pelvis we discussed earlier. All three muscles attach to the lower part of the leg behind the knee. You can feel all three tendons in back of your knee, two on the inside (medial) and one on the outside (lateral). The anatomy is important to understand how to effectively stretch. Because the muscles attach from the pelvis to the lower leg and cross both the pelvis and knee joints, the most effective stretch of the hamstrings CONTINUED PAGE 31

Use blocks if you need to maintain the natural curve of the lumbar spine

If you can maintain the curve, let your finger tips touch the floor

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COLORFUL MEDITATIONS ON CHANGE

By Sherry A. Blair ast fall I was struck by the beauty of this leaf (see photo at right) while out with my dogs. It seemed to capture all of the complexity of the seasonal change in one perfect, colorful masterpiece. I took a snapshot of it to share with friends and family and when I did, many asked, “Is that real?”

Notice the tricolors in the leaf. I never saw one leaf that embodied these three colors in this way. It inspired me to think about change and how colorful it can be if we embrace change and allow ourselves to gradually move through each stage as change occurs in our lives. The stages of change in our personal lives are a lot like the colorful stages embodied in this leaf. Take some time to savor this moment and think about change in a colorful way. Open your mind and your heart to the words and sensations coming your way. Let this be the moment that you start the art and practice of savoring greatness in your life.

Interestingly if you were coming to a stop light or waiting for the light to change, we know that the yellow color is the one that prompts us that a change is about to take place. When the light in front of us turns yellow, we are going to slow down to prepare to stop for the red light. While waiting at a red light, a yellow light in the opposite direction means that we are patiently (sometimes not so patiently) preparing to move forward when our light turns green. At times like these we can notice how determined we are and honor that or “reset” ourselves back to balance to slow down for safety. Either way we win by noticing the greatness within that choice.

Think about yellow as symbolic for moving through the stages of change.

Realize that sometimes you slow down or speed up as you change and know that either way is okay. Allow yourself to sway with the motion of either slowing down or speeding up. Getting in tune with your inner rhythm helps to keep you in balance. Yellow is the color connected to the solar plexus chakra which helps connect you with our identity. Identify with your wide range of inner rhythms when moving with yellow change.

Green can be symbolic of the creativity and the movement involved in change. We often associate green with new life and new growth, as in spring when new leaves bloom. Preparing for a life change can feel a lot like the windy, sometimes unsettled weather patterns at the change of seasons. As the winds sway over us with each new season, allow yourself to sway with change just as the green branches sway with the April showers. You may move into change with some trepidation while you are excited about how you are changing and moving toward your rebirth. Embrace the ebb and flow of change.

Green is also the representative color of the heart chakra which is the balance point for all chakras. A balanced heart chakra is expressed in acceptance of self and others, personal values and ethics, and following one's unique

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Voyagers' Community School Looking for high school students We integrate students' ideas, interests, and passions into our high school curriculum.

By embracing the many colors of change in our lives we can be more open to all that presents itself to us as the mystery of life unfolds. direction in life. A balanced heart chakra allows for expansion, freedom, and growth. When ridding yourself of negativity in your life your heart expands and you begin to feel liberated. Embracing green as this color of change represents universal love and acceptance as it brings you into balance and creates peace within.

Red often signals us to stop in the form of stop lights or stop signs. In the change process, this color indicates that we may need to stop our current actions in order to allow change into our lives. Change is not always about activity or growth. Calming, quiet activities are important as well. Take this time for savoring, meditation, and reflection. Red is representative of the root chakra at the base of the spine. This energy center helps you to feel grounded and supported, a necessary part of the change process. In this way, red helps you gain protection from fear and anxiety, thereby offering you confidence to go after your dreams. Think of red as the fire of greatness that you are igniting within you. Red is the color of our blood and is symbolic of our life force and vitality. By nurturing the change of red in your life you are increasing your enthusiasm, interest, and energy.

By embracing the many colors of change in our lives we can be more open to all that presents itself to us as the mystery of life unfolds. Using colors as part of your meditation practice can accentuate these associated qualities within yourself. Take time to breathe, trust in yourself, and know that change is colorful. As each colorful change unfolds, we ourselves unfold to more greatness and positivity.

Sherry A. Blair, author and keynote speaker, is an Ivy league graduate and CEO of ISIS Innovative Specialists Inspirational Services, LLC. For more information about her work including The Nurtured Heart Approach, visit isisnj.us.

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We develop personalized learning plans with students providing: • Innovation, creativity and an exciting learning environment

• Experiential opportunities and hands-on engagement in learning

• Exploration and development of personal interests and talents

• Support for exploring meaningful learning in our broader community

• Co-Teaching

• Internships

• Independent Study

• College Classes

• Arts High School

• Walkabout

Community relations is essential in our classroom • Small, multi-age groups that are community focused • Individualized attention • Teacher/young adult mentoring, every student is known and valued • Focus on courage, moral character and confidence • Official diploma with raised seal upon graduation

• Global involvement through leadership, collaboration and developed communication skills Assessment • Daily meetings with mentor/advisors • Curriculum aligned with NJ State Standards • Authentic narrative assessments as well as grades

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yoga + health l P A I N R E L I E F

Building Strong Healthy Feet

by Nancy Sheehan

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A yoga practice that includes a variety of standing, balance, and inversion poses will encourage healthy feet by emphasizing flexibility, strength, and mindful control throughout the foot’s full range of motion.

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ur feet are as crucial to robust health as posture, breathing, or a strong core. They are complex structures designed to support the weight of the entire body with each foot containing twenty-six bones, thirty-two joints, fifty-six ligaments and thirty-eight muscles! Often we take their genius design for granted, but learning to care for your feet properly can enhance both your yoga practice and overall health.

Although yoga classes at all levels pay close attention to the feet, feet are a particular focus of beginning instruction.

This focus is best captured by renowned teacher B.K.S. Iyengar’s oft repeated saying, “You want to stand on your head and you don't even know how to stand on your feet.”

Learning to balance on all 4 corners of the foot is a staple of beginner classes and is essential for supporting the rest of the body. By making sure that the big toe, little toe, inner heel, and outer heel are all rooted firmly to the ground, we build a strong foundation for our yoga practice and all of our activities.

A yoga practice that includes a variety of standing, balance, and inversion poses will encourage healthy feet by emphasizing flexibility, strength, and mindful control throughout the foot’s full range of motion. The standing poses require attention to the 4 corners mentioned above while at the same time encouraging unique patterns of muscular contractions and stretching for each pose. This makes standing pose practice a great all-around-foot-conditioning system.

Likewise, in inversions, we practice keeping our feet active and aligned because they are integral to maintaining the lines of energy in the legs. Finally, mastering challenging balance poses will improve the ability to maintain connection with all 4 corners of the foot. This can improve balance in all activities and prevent falls, especially for yogis of advanced age. In effect, strong balance practice can be an effective anti-aging technique!

Tension in the feet restricts their natural movement and interferes with the body’s ability to pump blood back to the

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RELIEF

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heart. Therefore, at times, foot health can profoundly affect the health of the body in general. Massage can be an important partner in foot health that helps relieve tight muscles and trigger points in the foot. For at home treatment, try placing a tennis ball under your foot, just in front of the heel. Then, roll the ball around under your foot to release tension. I’d also recommend adding Reflexology to your regular massage appointments with your therapist. This is a technique based on the principle that reflex points located in the feet and hands correspond to glands and organs in the body. The treatments involve stimulating specific points on the hand and foot which helps to naturally alleviate internal health problems in the associated glands and organs. Pressure received in the feet also sends signals to the brain that helps balance the nervous system. As a result, stress and pain are also reduced, yielding an immediate relaxing effect. About 7,000 nerves are stimulated during a treatment, so blood circulation increases, the immune system is activated, and the body is better able to rid itself of toxins. Reflexology also feels good. The sense of calm and peace–and the attention paid to sore, overworked feet–keeps folks coming back for more. A delicious foot rub is one of life’s pleasures!

In addition to caring for our feet with regular massage and yoga practice, choosing shoes that contribute to foot health is extremely important. Shoes provide the foundation needed for healthy posture. While some people stuff their feet into silly or stressful shoes, others focus on providing a healthy space for feet to move and breathe. High, wedged shoes limit your capacity to interact directly with the ground and make you susceptible to ankle injury. Slip-on shoes are a hindrance because they encourage leaning back and scuffing. Thong sandals are also problematic because they require you to contract your toes to carry the shoe along. We want the bottoms of our feet, the plantar fascia, to be flexible and relaxed. Choose shoes with firm but flexible soles that feel good under the arches and that have straps or laces that bind the foot securely to the bottom of the shoe. Shoes should also include a broad toe box to allow the ball of the foot to function like a hinge and provide the room needed for toes to spread and lengthen during push off. If toes are crowded together, the foot and the whole body loses power during push off so walking is less efficient. Spend your shoe dollars on support and comfort rather than style.

When we consider how much we rely on our feet, Mr. Iyengar's encouraging us to learn how to “stand on your own two feet” appears to be sound advice not just for yoga, but for our entire lives. Stand strong and take good care of these organs of perception that root, balance, and adapt us to the . ground of our being!

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Nancy Sheehan LMT is owner/director of Cranbury Therapeutic Massage. For information visit cranburymassage.com.

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Family Yoga: Morning, Noon, and Night

By Loring Nagle

ften transition times, such as going to bed, preparing for meals, or starting the day, can be the most stressful times of day in a household with young ones. It is hard to stop doing something when you are enjoying it, especially when you are young and experiencing much in life for the first time. Yoga offers a path to peaceful family transitions from morning, noon, to night. Little ones can be guided to transition smoothly, allowing newness to arrive more welcomed, rather than with resistance. Try these little transition tamers as a way to introduce yoga principles to your young ones.

Upon awakening look forward to a family Sun Salutation to start your day with positive vibes –—even if it's cloudy! Say “Good morning sun,” and put arms out, up, and overhead with palms together.

Say “I bow to you,” and bring palms down through mid-body, through heart center, to floor, for forward fold. Say “And rise,” and prepare to walk one foot at a time or hop feet back to plank pose, stick tongue out for lizard pose. Exhale any yucky stuff, inhale good, healthy stuff. Say “And shine,” and move tail bone back and up for Down Dog (or Down-Diggety-Doggy Down, as we say at YogaKids!)

Say, “And give thanks to you,” as you walk or hop feet up towards

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hands. Finish by extending arms out, up and above head, and coming back to standing. Finally bring the palms together at the heart.

Lunch time with little ones or homeschoolers offers an opportunity to prepare bodies for eating with the following poses or asanas. Dragon Breath: Place hands on belly while sitting comfortably. Release an exhale out through your nose 3 – 6 times like a dragon snort. No need to think about the inhale, your nose will naturally breathe in between exhales. Return to regular breath.

You just helped clean the walls of your intestines! Rocking Horse: Rest on your belly. Bend knees and one by one take a hold of ankles with hands. Look forward, open your heart center, and move your feet toward the sky. As you inhale and exhale you may begin to feel yourself rocking. Your digestive organs appreciate that massage!

Welcome bedtime with a Magic Carpet Ride, a child’s version of savasana, the resting pose. Dim lights, play soft, gentle music, and cover your sleepyhead with a blanket. Wiggle worms will do well with tucking in for more grounding. Guide your child to close his or her eyes. Prepare for flight, check-in with your control buttons (higher, lower, faster, slower, stop, and go). We each have them! Fly to an imaginary or real place, outside or inside. This is a safe and happy ride. Remind your child to stop by the “Worry Tree” and hang up any worries on her branches. The “Worry Tree” will take care of them. Organic and natural lavender lotion offers a lovely reason to give tiny toes and feet, foreheads and temples, or fingers and hands a massage before drifting off to sleep. Eventually begin to come in for a safe and gentle landing. Guide your child to return to seated or send her or him off to sleep land. Say goodnight with a “Namaste” if you like – “I see the light in you and you see the light in me. We see the goodness in each other.”

Honor yourself by taking a moment to guide your children through transitions. Invite the struggles away and welcome joy with a little help from yoga. For more inspiration go to yogakids.com and sign up to receive a pose of the week.

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Loring Nagle, CYKT, CYT is a Registered Yoga Teacher and owner of Little Young & Tall Yogis. She will be teaching children’s and family yoga classes at Om of Ashtanga in Highland Park and cOMmUNITY Yoga in Hopewell this autumn. For more information please contact Loring at Little.Young.Tall.Yogis@gmail.com or 908-334-7286.

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Overcoming Yogi Guilt

By Pamela Jean Nixon ometimes I feel like a bad yogi. I haven’t been to the studio in days; my mat is rolled up in the corner of the room and my yoga DVD’s sit untouched in a cabinet. Sound familiar? If you’re like me, when you skip a practice (or three!) you end up feeling guilty, like you're a bad yogi. I tend to compare myself to other students or teachers who commit to a regular practice and make it look effortless. I see people progressing in their practice and think to myself, “If I practiced every day I could do that, too.”

When this happens I begin to associate my practice with feelings of guilt, negativity, and regret. Yuck! Who wants that?

This past Monday, after mentally scheduling all of the yoga classes I would attend for the week and then mentally crossing a few out, I began to feel that familiar guilt creeping in. Just when I was about to let myself believe I wasn’t a good yogi, yet again, it hit me—I do yoga every day! Maybe not asana practice, the physical aspect of yoga, but I do practice daily in a lot of other ways. Why, then, do I judge my status as a yogi on my physical practice alone?

When it comes to yoga, our Western mentality causes us to focus solely on the physical aspect. We forget that there are so many other parts that make up a yogic life. Let’s take the yamas and niyamas, for example, the internal and external guidelines of a yogic life (the dos and don’ts, if you will).

The first yama, ahimsa, means causing no harm in thought, words, or action. Having been a combo of vegetarian/vegan for 9 years, I make choices all day to not cause harm to other living beings. I don’t eat animals, I don’t purchase clothing made from animals and I don’t purchase products that are tested on animals. I don’t use or support the use of animals for sport, transportation, entertainment, or anything else that subjects them to a life that is anything less than they deserve. This is by no means an easy task, and I work hard at practicing ahimsa every

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day. Of course being a vegan or a vegetarian is not the only way to bring the practice of ahimsa into your life. Ahimsa can be practiced in the way we treat all other living beings, the way we treat ourselves, and the way we treat our planet. Ahimsa means offering a smile instead of a scowl, recycling instead of throwing plastic and cardboard into the trash, catching spiders and releasing them outdoors instead of squashing them, and taking care of our bodies and our minds.

Santosha, or contentment, is one of the niyamas. Although I struggle with this one, the struggle is part of the practice. It isn’t easy to be happy with what you have all of the time, especially in a society where we are constantly bombarded with messages telling us, “Buy more!” and “Bigger is better!” I like to remember that I am practicing santosha every time I choose not to purchase things I

don’t need, or when I give things away to someone else. I am practicing santosha when I stop and take the time to be thankful and grateful for everything and everyone I have in my life.

Another part of yoga I practice daily is pranayama, or breath work. I once took my breath for granted but now it is something of which I am very aware. Throughout the day I practice several different types of pranayama, my favorite being alternate nostril breathing. This type of breath calms and balances the mind and can even help to relieve nausea and headaches. Sometimes I take a moment for alternate nostril breathing when I’m stopped at a red light, before I go to sleep at night, or any time that it calls to me. Even when I don’t have a specific breathing exercise in mind I always try to focus on deep belly breathing as opposed to short, shallow breaths. Taking control of my breath is how I practice pranayama daily.

To my surprise, as I thought about the different parts of yoga I discovered that I actually do practice yoga quite frequently. Not just daily, but multiple times each day. There is a lot more to yoga than a headstand or triangle pose. In my opinion, a good yogi is someone who is aware of the different aspects that make up a yogic life and strives to abide by them.

So next time you're feeling guilty over skipping a few practices, I invite you to consider all of the other ways you can, and do, invite yoga into your daily routines. While asana is an important part of yoga, don’t focus solely on the physical, but rather open up your eyes to the yoga you're doing every day!

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Pamela Jean Nixon lives in Somerset County where she teaches weekly yoga classes to adults and children as well as in-home private sessions. Check out her yoga ramblings at yoga411.blogspot.com and visit her website at pamelanixon.com.

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yoga + health l A Y U R V E D A

The Rhythm Within: Ayurvedic Tips for Fall

By Michelle Kencitzski

“To everything there is a season, a time for every purpose under the sun…A time to be born… A time to plant and a time to reap that which is planted… A time to heal, a time to weep and a time to laugh… A time to dance, a time to embrace and a time to be still, a time to let go and a time to seek, a time to be silent and a time to speak… a time to love…”

—Ecclesiastes

yurveda is a 5,000 year old science which originated in India and is often called The Mother of Healing. It is the sister science to the practice of Yoga and is an interpretation of how nature works within and around you. Its core philosophy says that everything in the universe is interrelated and has a season. Ayurveda believes that you are also made up of the same elements of nature: earth, water, fire, air, and space. The practice of Ayurveda helps you to discover which elements are most prevalent in you and how to stay in balance with those elements (and nature itself) through nutrition, meditation, and movement. For this purpose, nutrition is considered not only the food we take in, but also our thoughts, our environment, our physical movement, and the air we exchange with the universe as breath.

We typically relate the practice of Yoga asana to Ayurveda in facilitating the connection to ourselves and nature. The truth is that any kind of movement that offers a space for you to connect and align with your breath, your natural rhythm, and nature’s rhythm is Yoga.

The heart of any practice of finding your rhythm is to learn to feel your breath in your body, notice where you hold, notice where you might let go, and allow the movement of your body to align with your breath. This is an endless personal practice on a daily basis. It is the practice of inhaling and sweeping your arms up through air and then exhaling and lowering them to your body. It is the rhythm of a Sun Salutation, a swimmer’s stroke in the cool fluid water, a surfer’s

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3-Part Breath Awareness Practice Sit or lie down so that your back and legs are supported. If you are sitting upright, sit on the edge of a folded blanket or pillow so that your lower back does not round.

Place your hands over your low belly (beneath your belly button). Notice when inhaling how your belly expands and when exhaling how your belly rests back toward your spine. Next, hug yourself gently and allow your hands to rest around your ribcage/side-body. Notice when inhaling how your ribcage expands to the sides of the room and when exhaling settles back toward the midline of your body. Lastly, let your hands rest over your heart center and/or collar bones. Notice when inhaling how your heart center lifts up and when exhaling settles back down. If you do not feel what is described, it’s ok. This is a practice and it takes time. The movements and feelings are very subtle. End with a gentle thank you to yourself for taking the time to practice in this way. Gratitude to yourself is a necessary part of this practice.

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bliss as they ride a wave, the heated exhalation on a boxer’s punch, the “HA!” on a tennis players swing, the feeling of floating on air in a runner’s journey, and the deep connection a gardener feels when they kick their shoes off and submerge their hands in the earth. It’s the rhythm we find on occasion when we make love, when we rock a baby, and when a baby is born through the rhythm of his mother’s contracting uterus.

Ayurveda celebrates the practice of the rhythm of your body in relation to the elements within and around it. Move when you need to move in any way your intuition tells you, be still when you need to be still in any place you wish, and notice the moments in between.

As we transition from the heat of what is known in Ayurveda as Pitta Season (summer) into the cooler Vata Season (fall), it is time to gather what has been planted and come to fruition physically, mentally, and emotionally. Let what is meant to stay with the earth, stay. Notice how the momentum of September will enhance the Air quality within, leaving you feeling less grounded and a little dry. There are many ways to help you feel grounded during this transition. Once a day allow your bare feet to rest on the earth for a couple of breaths as you practice grounding. Sit once a day for a couple of breaths (See 3-Part Breath Awareness Practice) and notice how your body is changing with the season – stay grounded. Place a piece of fresh sage or mint in a warm cup of water at night as the temperature cools and enjoy the earthy aroma. Wipe down your bathroom and kitchen sink with an overripe lemon. Make a pot of soup (see September Soup recipe) on a Sunday afternoon. Be in or near a body of water when a warm day presents this opportunity. Stay open to the natural ebb and flow of the change of season as it takes a few steps forward and a few steps back, as there are likely to be a few summery days interspersed throughout early fall. The imperfect moments of any transition are where you will grow most in wisdom.

If you have difficulty sleeping during this transition, walk outside and sit or sway with the moon for a few minutes. Retire to bed a bit earlier, and allow yourself to sleep a little later as the days become shorter. Choose foods that have colors and smells that you are attracted to. Notice how they feel and smell (cool, dry, airy, dense, bitter, sweet, or pungent) and how you relate.

The wisdom that year after year dictates the change of season is no different than the wisdom within you. It comes from a very primal place within. It has an intangible connection to a universal wisdom which allows leaves to burst with color in the fall and then let go for no reason other than simply it’s time.

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For more information about the Author, Michelle Kencitzski, you may visit her website yourprimalwisdom.com.

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September Soup Nourish the heart and soul and ground the body. Every time you begin another step of cooking this recipe, pause for a moment and bring your nose above the pot and take a deep breath in. Your intuition and senses will guide you as to what you need to add.

Step 1: Olive oil (a good 5 drizzles around the bottom of the pot) 1 large shallot (diced) Fresh ginger (about 1-2 inches, diced) 1 whole cinnamon stick (or about 1 tsp ground) ¼ tsp ground nutmeg ¼ tsp ground cloves 2 pinches dried orange peel Sauté all in Dutch oven or any large pot for about 5 minutes: notice how the spices dance together. In ayurvedic cooking, the spices are sautéed first. The purpose of sautéing is to enhance the flavor of the spices/herbs instead of covering the main ingredients with them.

Step 2: 1 butternut squash – peeled and cubed (You may use the skin in the sautéing process if you wish. In ayurvedic cooking it is believed there are many nutrients in the skin) 2 apples (any kind) skin on – cubed and cored 1 bag of baby carrots Add all into pot and stir – drizzle a bit more olive oil, add a pinch of sea salt and freshly ground black pepper to taste and sauté for 5 minutes. Don’t forget to pause here and notice the aroma.

Earth-friendly Tip: Dig a small whole in your grass/garden and bury the parts of the squash and apples you do not use. The earth will thank you for the nutrients.

Step 3: Cover about an inch or two above the mixture with any 1 of the following: -fresh rose water (this would me my 1st choice) You can make this by placing fresh rose petals in water and allowing them to soak until the water is infused with the rose scent.

-plain water -vegetable broth Bring to a boil. Then cover and let simmer for about 30-60 minutes. Smell this soup as it cooks. Notice your relationship to the earth as you do so. Let it cool and either eat as is or blend until smooth.

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yoga + health l S E L F C A R E

Practicing Excellent Self-Care On and Off the Mat

By Jenn A. Nocera t's a fast-paced, go-getter society. We are forever on the run, taking calls everywhere, and eating dashboard meals. As Brian Tracy points out in “Eat That Frog!”

(2001) we need to first learn to accept that we will never be all caught up—there will always be a never-ending list of things to do. The key is to learn to prioritize.

Yoga is everywhere, and most of us accept that it is good for us.

Unfortunately, many Americans do not make yoga or other physical health practices a priority until some sort of health threat is imminent. By then, they are in a reactive state rather than in a preventive mode. Ideally, we practice most days of the week in order to maintain and enhance good health as well as reduce stress. Yoga may be just the thing that the doctor ordered, but what else is necessary?

In order to practice a healthy lifestyle on and off the mat, it is important to assess your current “rules” for eating and living.

Do you eat mindlessly? Are you a fast-food junkie? Do you incorporate physical activity into your daily routine? What do you do to relieve stress?

Here are some suggestions to bring the mindfulness of yoga to your everyday life, making it more healthy and enjoyable.

yoga practice, gym workouts, or outdoor activities as if you were scheduling appointments for work. Take the stairs instead of the elevator. Park farther away from the mall. You get the idea. Make it fun!

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Invest in a cooler to take with you.

Prepare your meals and snacks for the day.

Healthy, whole foods are often hard to find when you are on the go. Being prepared helps you avoid the stress of frantically looking for something “good” to eat.

Maintain a sleep routine. Go to sleep and wake up at the same times each day.

Designate the bedroom for sleep and sex only. Leave television and computers in other rooms. Do something soothing the 30

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Set healthy boundaries. Learn to say “No” to people and events that will drain your energy. Have block-out times when you will not be accessible via cell phone or email. For instance, leave the phone in the locker while you train at the gym or take a walk. Turn the phone off at night.

Schedule down time. You need and deserve rest and breaks from work. Plan relaxation time as well as time with family and friends.

Stay organized and set goals. Decide what your personal and professional goals are and then make progress toward them each day.

Keep a planner and write out your goals. hour before bed. Avoid being stimulated by TV and computers during this time.

Use positive self-talk. Learn to stop beating up on yourself. Catch your negative thoughts and replace them with positive, life-affirming statements.

Eat clean. Avoid the “Dirty Dozen” (see “Organic Foods Alert” in the Summer 2011 issue) and processed foods. Drink water and eliminate, or at least limit, sodas and alcoholic drinks.

Smile. Research shows that the very act of smiling changes chemicals in your brain.

Plus, everyone loves a smile!

Make fitness a habit. Incorporate physical activity into your daily routine. Schedule

Eliminate clutter. Clearing unnecessary papers and items from your environment helps to reduce stress and enhance selfesteem.

Talk about it. Bottling your feelings up is simply not healthy. Journal your thoughts and feelings in a personal notebook that no one else will be able to access. Talk to a trusted friend or professional.

As a Life and Wellness Coach, Psychotherapist, and Personal Fitness Trainer, Coach Jenn A. Nocera, MA, MFT,CLSC, CPFT works with clients to redesign their lifestyle habits. She provides structure and accountability so clients learn to master their circumstances rather than fall victim to life’s challenges. To learn more about her services visit formulaforexcellence.com.

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SAFELY STRETCH AND SURRENDER: UTTANASANA CONTINUED FROM PAGE 21

is done with straight legs. However, if when you straighten your legs and try to bend, you feel like your muscles are tearing, of course, you want to put a slight bend in the knees or try the suggestion below.

Many people have tight hamstring muscles. Do not be discouraged by the need to use props to assist in this pose. Even using the wall can be a great help. Start by standing about a foot away from the wall and placing your hands on the wall with arms straight.

Your arms will be higher than your head. Do all the actions mentioned above to ground the feet, engage the legs, create the curve in your back, and lengthen the spine. Carefully begin to walk your feet away from the wall – keeping your good alignment with each step. Bring your hands down the wall as you step back. Keep your arms straight, wrist creases parallel to the ceiling, and gaze toward the wall. As you practice this, you are lengthening and stretching your hamstrings. Go as far as you can while maintaining the curve in your lower back. Practicing in this way allows you to benefit from a hamstring stretch without needing to bend your knees.

Remember to keep the muscles in the back of your legs toned, but not tightened. Also, lift the muscles above the kneecap. By engaging the quadriceps muscle group in the front of your thigh, you will encourage the hamstrings to lengthen.

The most important thing to keep in mind when it comes to Uttanasana is to work with what you have and allow yourself time to open up. Accepting the current abilities of your body allows you to aspire to go farther. In yoga, we practice with good intention and skillful action. That way, instead of feeling pain and anxiety over stretching your hamstrings, you enjoy the journey. With dedication to practice, you will become more flexible while experiencing all the benefits of this beautiful pose.

This is how the back should look in the pose.

This is how it looks when the lower back is round.

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Mind Over Madness: Yoga in Times Square

by Lisa Nicole Chen here are some occasions in life that are not calm – back-toschool preparations, holidays with extended family, or the last minute crunch of year-end at work. These situations are about as serene and tranquil as New York’s Times Square on any given day, unless of course that day happens to be the summer solstice*. On this one day each year you will see the normally chaotic scene transformed by 8,000 yogis practicing yoga at “the crossroads of the world”.

Last June I participated in this year’s Yoga in Times Square allday yoga fest celebrating the longest day of the year. Practicing yoga in the midst of the cacophony of honking cars, neon-lit billboards, thousands of people pushing their way through the crowds, and exhaust fumes lifting from the hot concrete is not my normal practice. However, it was one of my most interesting practices ever! There’s nothing like lying flat on your back, heart open to the sky as you sink into savasana, corpse pose, in this most unconventional yoga studio.

At the Yoga in Times Square event yogis transcend the chaotic environment in an attempt to place the mind over the madness. And, believe it or not, it was possible. The calm that took over the square as we chanted, “Om,” in unison not only grounded our yogi souls, but the souls of those watching us. Jaded New Yorkers who have seen everything in Times Square stopped in their tracks; tourists quickly snapped photographs so they could record this extraordinary event. As we moved from one asana to another, the sound of the city softened to a quiet murmur and it seemed like time stood still in a poignant and surreal way.

If you find sanity in Times Square, you can find it anywhere.

Throughout the summer and into the hectic autumn, there have been many times that I’m moving faster than the speed of light and something – a car honking in traffic or the crimson light of my phone’s voicemail indicator – brings me back to that moment of serenity in Times Square. I remember how the feeling of peace and contentment washed over me in the most chaotic of situations, and that reminds me I have the tools to calmly respond to 1,000 unread emails in my inbox, sit contently in rush-hour traffic, find the joy in a protracted work meeting, or understand the benefit of waiting in the “wrong” line at the grocery store.

If you’re able to find peace in the midst of multiple distractions

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Solstice in Times Square

Practicing Half Moon among the crowd.

– from blaring bright and fast images to a symphony of sounds and intense heat – there is nothing this autumn season can bring that you aren’t prepared to withstand and ultimately embrace.

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*Note, attempting savasana in Times Square on any day but the Yoga in Times Square event on the summer solstice may be hazardous to your meditation – and, safety! I hope to see you next year on the mat June 20, 2012. Visit timessquarenyc.org for more information on the annual event.

Lisa Nicole Chen is a 200-hour Yogaworks instructor, corporate communications professional, and health and wellness writer. She can be reached at lisa_n_chen@yahoo.com or LinkedIn: linkedin.com/ in/lisanicolechen.

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Dear Universe: Which way should I go?

Using Visualization to Tap a Greater Potential

by Cynthia Yoder think we’ve all had experiences of people or opportunities dropping into our lives at just the right time. I have experienced this and have watched others in my life see new connections and new opportunities arise as if on cue, at “just the right time,” just when that person, connection, or opportunity seems to matter the most.

Thoreau once said that as you simplify your life, the laws of the universe become simpler. This is because we all live in an interconnected state of existence. We tend to think of ourselves as isolated, but we are no more isolated than the petals of one flower.

When we can trust this interconnection, how we create our lives becomes much more fluid and graceful. When we follow the deepest promptings of our soul, we instinctively tap a greater potential. So while it may appear that we act alone, truthfully, we are only acting as one part of a larger blooming of action and manifestation. Here is an example from just last week. A young woman who has attended some of my classes was talking with one of her friends in a parking lot. They were discussing an upcoming class I was offering on creative visualization and whether this friend would go or not. In the middle of their conversation, the friend noticed a colorful card on the ground. When she picked it up, she saw that it was my business card. When she came to my class, she told me the story and added with a smile, “I saw it as a sign!”

At times, we can feel frustrated with our life’s unfolding because we can instinctively sense how connected we all are, yet these connections cannot be found through willpower alone. We sometimes have to wait for “just the right time” to emerge, and sometimes that waiting can make us impatient and erode our sense of trust in the process.

We can use this waiting time to prepare for the kind of graceful unfolding we know is possible. While we are waiting, we can: • get clear about our intentions • imagine realizing the fruits of these intentions • ask for and seek out support • take action that is aligned with our deepest intentions • be open to new connections and opportunities as they arise I like to think of our innate connection as stemming from the heart center – the energy center of our bodies. Returning to the image of the flower, this center is where all of our petals meet.

When we tap into this central meeting ground, the dreams we are dreaming are both personal and transpersonal. They are dreams that want to be fulfilled for the good of our single being, but also for those around us and the planet as a whole. Here is a powerful visualization that may help you manifest your dreams. Begin by focusing on the heart or belly center, and imagine a seed of a flower

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We tend to think of ourselves as isolated, but we are no more isolated than the petals of one flower. growing there. Imagine that it breaks open and becomes a flower, blooming in the core of your being. Imagine that all of the petals of the flower are manifest aspects of the Divine Self, whether they are your friends, loved ones or others. Allow yourself to feel the interconnection of all of life within the space of your own being. Now imagine that the dream of your life is supported by – and unified with – this immense Flower of Life. The key part of dreaming something into being is believing that it is possible. Once you believe, you can align all of your actions to follow your dream.

After wrapping up this article on “right time” connections and heart-flower meditations, I settled into reading a book about the yoga of sound. On the first page I opened to, I read the words of an Indian teacher who was describing this same technique of letting the mind focus on the “light shining in the lotus of the heart” located between the chest and abdomen. Do you feel the “wink” from Universal Intelligence yet? Believe in your truest dreams; you have all the support you need to bring them to life.

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Cynthia Yoder mentors individuals and uses sound healing techniques to help individuals align with and integrate their soul’s deeper purpose. Her books include: Divine Purpose: Find the Passion Within as well as a spiritual memoir, Crazy Quilt: Pieces of a Mennonite Life. Please visit www.cynthiayoder.com for these and other resources.

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Empowering the Women of Nepal

By Nienke Moolenaar idden among the Himalayas in the center of Nepal lies the village of Pokhara. The name Pokhara originates from the word Pokhari, which means lakes. Of all the beautiful lakes in this region Fewa is the largest and most popular one. Settlements of all sizes surround the lake and nearby mountains, attracting travelers who are drawn to the beautiful setting as well as the many sacred Hindu and Buddhist sites in the area. The serenity and overall energy of the birthplace of Buddha makes it the perfect location for spiritual journeys and yoga retreats. Devika Gurung saw the potential and started her own yoga studio in Pokhara in 2000 shortly after she discovered the bliss that yoga brought upon her own life.

Devika was born in a rural village in the Annapurna mountain region and was one of six children. The hard village life forced her to leave school at the age of 15 to support her financially struggling fam-

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These women are hungry to learn and strive for independence. They are strong and set a great example for other women throughout Nepal. ily. Three years into doing a variety of physically difficult jobs, such as working on a construction site and making carpets, she met two Australian yoga teachers at a Buddhist monastery who introduced her to yoga. Together they did Hatha yoga several hours per day for three consecutive months. She continued her yoga studies in Kathmandu, the capital of Nepal, and was able to establish her own yoga center a few years later in Pokhara.

The Nepali culture is a very colorful one, but despite its tasty national food and joyful folk music, the country also struggles with social unrest. While the law states that Nepali men and women receive equal rights, unfortunately many women face a different reality. Having experienced this personally, Devika was determined to make a difference.

Through yoga she evolved to a strongwilled, poised woman ready to selflessly give. Together with Emma Despres (UK) she founded Nepali Yoga Women Trust in 2007. Emma had visited Pokhara earlier that year to do volunteer work and stumbled upon Devika’s studio. Their connection was immediate; they spent time together doing yoga and other trainings.

Their similar perception on life formed a strong foundation for their new friendship and the Trust.

Nepali Yoga Women Trust focuses on women who have been abused, thrown out of their home, harassed, or victimized by society. The foundation helps them

develop skills that allow them to reposition themselves in society and become independent. Nepali women living in low-income households are often discriminated against from a very young age – particularly in rural areas where religious and cultural traditions are very influential. They often receive less food, more hard labor, and fewer opportunities for education than boys of the same age.

Families will arrange marriages for their daughters when they are an average age of 16, of which half will have at least one child by the age of 20. Once married, a woman holds the lowest position in her husband’s family and is judged generally on her ability to produce male children and work hard. Male children gain status in their families’ eyes.

The role of Nepali women is mostly confined to their domestic obligations.

This lifestyle prevents them from maintaining a part-time job, contributing in the decision-making about the allocation of household income, and ultimately from living independent of their husbands’ support. 93% of Nepal is rural, and here change is coming at a very slow pace. “They work physically very hard but are also expected to take care of the family,” says Devika. Women in Nepal fulfill stereotypical roles confining them to the household and often deal with abuse and sexual harassment. Due to the discrimination in employment opportunities women are mainly working in the informal sector, where they do their work

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A group of women helped by the Trust

Wool items made

by Trust members

thanklessly and often receive lower wages than men. They silently carry the weight of society on their backs. Many are bound to lives that are harmful to their well being.

Nepali Yoga Women Trust supports women who want to break out of the role that society dictates. These women are hungry to learn and strive for independence. They are strong women who are setting a great example that has the potential to change the way women are viewed and treated in the entire nation. “The harsh social conditions many Nepali women face do not define them. In life we move forward through positive thinking. It is only then we are able to make a change,” states Devika.

Devika believes in a practical way of teaching. “The more skills they develop, the more opportunities they will have,” she says. The seven women who are currently at the center spend their days learning English, yoga, holistic therapies, self-healing techniques, and doing craft work. These activities encourage the inner-transformation of these women. The sale of their handicrafts allows them to have a monthly salary which offers them economic independence. They are able to allocate money

Lake Fewa

for personal needs and enrich the lives of their children, who often also face educational deprivation. Over time Devika has seen the women become self-sufficient, confident, and less reliant on others.

Since the beginning of Nepali Yoga Women Trust, Devika has spent the high tourist season (autumn and spring) teaching twice-daily Hatha yoga classes at the center, and heads to the north of India for further training in the low season (winter and summer). Emma invited Devika to the UK for the first time in 2007. Fortunately her network has expanded greatly over time and has made it possible for her to travel to Europe to give yoga and spiritual workshops to raise awareness and funds for her foundation. The donated money goes directly towards the training of the women at the center, salary, house rent, and emergency funds for women in dire need. This summer she will visit France, Belgium, The Netherlands, and The United States.

Devika believes strongly in karma. She sees yoga as a way of finding inner harmony and balance. Yoga helps one develop creativity and live a fulfilled life. She says: “Being poor has nothing to do with money, when you look into these women’s eyes you can see they are rich.”

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Nienke Moolenaar has been traveling in India and Nepal since November 2010, and looks forward to continuing her journeys abroad.

Her writings and photography can be found at boundlesswanderer.com.

For more information on Nepali Yoga Women Trust visit nepaliyogawomentrust.org.

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events

SOMA CENTER Y O G A

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B O D Y W O R K

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M O V I N G

A R T S

CALL FOR INFORMATION OR TO MAKE AN APPOINTMENT

511 RARITAN AVE, HIGHLAND PARK, NJ 08904

732.777.YOGA

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www.somactr.com

25 Years of Quality and Experience.

Fall Events September 10: Open House, Onsen for All Wellness Center, Kingston. FREE Hatha, Vinyasa, Meditation, and Mat Pilates classes offered throughout the day. Space is limited; please register at 609-924-4800 or onsenforall.com.

September 11: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required.

Cost: $60 for 4 classes. Visit onsenforall.com or call 609924-4800 to register.

September 11: 9:15am 10:15am. Mala & Numerology Class, One Yoga Center, East Windsor. Learn to use the power of numerology to cultivate a strong intuition, inner wisdom, creativity, and a meditation practice for self-healing and self-knowledge. $45, all supplies included. Visit oneyogacenter.net for registration details.

September 15 - 18: YogaFit Mind Body Fitness Conference, Long Island, NY. Offering YogaFit Levels 1-5 plus Anatomy & Alignment, Restorative, Therapeutic Back, YogaProps, YogaFit Sweat, and Yoga Therapy workshops. Visit yogafit.com for info and to register.

September 17: 9am 3pm. NJ Namaste News Yoga & Health Expo, Our Lady of Peace Church, Route 130, North Brunswick. Free event offering an opportunity to meet local

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yoga & holistic health vendors, take yoga classes, and get more information about the health and relaxation benefits of yoga. See the ad on page 3 for more details.

September 18: 4pm.

Global Mala Jersey Shore, Sea Bright Beach.

Fundraiser to benefit Clean Ocean Action. After the yoga-thon stay for live music. $40 donation. Visit brahmayoga.com for more details.

September 20: 7pm 8:45pm. Restorative Yoga, Center for Relaxation & Healing, Plainsboro. Learn how to use props to support your yoga practice and deepen your physical and mental relaxation. No prior yoga experience necessary.

Call 609-750-7432 or visit relaxationandhealing.com.

September 21: 7pm 8:30pm. Five Animal Frolics Qi Gong, Center for Relaxation & Healing, Plainsboro.

Learn this simple but powerfully healing form of Qi Gong to bring your organs and energy into harmony and balance.

Call 609-750-7432 or visit relaxationandhealing.com.

September 28: 5:30pm.

Girls Night Out at McCarter, McCarter Theatre, Princeton. Featuring pre-show reception with food, drink, and complimentary chair massage prior to a performance of Ten Cents a Dance. Visit mccarter.org for details.

October 7: Girish in Concert, One Yoga Center, Ewing. Join Girish for call-andresponse kirtan as part of his “Diamonds in the Sun” tour.

Visit oneyogacenter.net for more details.

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events

Calendar October 9: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required.

Cost: $60 for 4 classes. Visit onsenforall.com or call 609-9244800 to register.

November 6: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required.

Cost: $60 for 4 classes. Visit onsenforall.com or call 609-9244800 to register.

October 9: Open House, Inner Light Yoga Center, North Brunswick. FREE Anusarainspired classes offered throughout the day. No registration or previous experience necessary. Visit ilyc.com for more information.

November 6: Mala Necklace Workshop, One Yoga Center, East Windsor.

Each person will individually make a Mala Necklace (using wood beads and semi precious stones), talk about the meaning of a Mala Necklace, the spiritual qualities of gemstones, mantras and healing techniques through the Mala. $40, all supplies included. Visit oneyogacenter.net for registration details.

October 9: 2pm - 4pm.

Intro to Tantra Yoga with Christopher Thompkins, One Yoga Center, East Windsor. An enlightening yet basic exploration of the roots, history, and philosophy of Tantric Shaivism.

Prana Vinyasa class to follow at 4:30pm. Visit oneyogacenter. net for details.

October 15: 7:30pm 9:30pm. Mirabai Ceiba in Concert, First Presbyterian Church, Rumson. The Awakened Earth Tour visits the Jersey Shore. $25 in advance/$30 at door. Visit brahmayoga.com for more details.

October 22: 2pm - 4pm.

Hypnosis to Eliminate Stress and Anxiety, Center for Relaxation & Healing, Plainsboro. Discover how hypnosis can easily remove stress and bring joy into your life. A group hypnosis session is included. Call 609-750-7432 or visit relaxation andhealing.com.

November 12: 9am 4:30pm. Positivity Parenting: The Nurtured Heart Approach, ISIS NJ, Montclair. Full day workshop to learn basic parenting techniques from a yoga perspective. Visit isisnj.us for more details.

RENTAL Successful Wellness Center in Hillsborough has treatment rooms available for lease to holistic practitioners.

We offer a spacious, tranquil, and clean setting.

Contact janetlong111@yahoo.com New Jersey Namaste News strives for accuracy in its event calendar listings, but we encourage you to call ahead before planning to attend.

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last word

Putting Calm in Comic Con

By Mary E. Tricario

S

an Diego Comic Con, or as I like it call it, “Geek Mecca,” is an experience unlike anything else. For a regular person, it’s a chaotic opportunity to see previews of new shows, upcoming movies, and a chance to be in the presence of your favorite celebrities. For a yogi, it is all of these things and one more: a challenge to keep that mind-body awareness and make it through four days of long lines, bottle neck crowds, and smells that you didn’t think could come from a human being.

The San Diego Convention Center and the city that holds it are both amazing. They are able to house more than 135,000 visitors just from this convention alone. The locals as well as the small businesses welcome the convention with open arms as the event is the economic equivalent to a toy store’s Christmas season. But with so many people in one place, tempers are bound to flare and one’s patience is tested. I will fully admit, I am not the most patient person on the Earth and so this was an opportunity to practice some of the key principles that yoga has taught me.

Trying to find peace in a place where there are so many distractions happening around you is a challenge. You have to deal with many people who are so wrapped up in themselves that they often forget that there are other people around trying to have their own experiences. Comic Con is well known for its many opportunities to obtain free items from the exhibitors. This year, one of the biggest grabs was a foam “Sword of Omens” from the Thundercats cartoon. To obtain the sword, you had to stand in line for, roughly, a half an hour. At the very least, the line was orderly but, while everyone there respected where each person was in line, the respect for personal space was not as understood.

I am one of those people who needs my invisible 3 foot square around me. I needed to give this concept of personal space up pretty quick.

As I was standing in line, I recalled recent yoga events and how similar feelings arise when someone planted their mat too close to mine at the start of class. I kept in mind that everyone around me was there for the same purpose and that people were merely just excited to experience something that very few other people would–even if it was to obtain a foam sword.

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not go as smoothly. It was almost like I’d encountered a pack of starving animals going after the only bowl of food available in weeks. People of all ages were shoving, pushing, and even elbowing their neighbors just to get a nylon bag that probably cost $1.00 to make. As I was deep in this commotion, I could feel my emotions bubbling up inside and I was about to act out too. I took just a few seconds to bring the focus back to my breath, slowing it down so that I could slow my heart rate and calm my mind. While the state of calmness didn’t come easily (or really at all to be honest with you) taking a step back helped me realize that these people wanted this more than I did and they would do anything it takes to get one. It was simply more important for them to have this than it was for me. While I was still upset, I was able to step away with my mind and body in a state of balance and was able to still go about my day.

One thing I did experience while I was there was a panel with Deepak Chopra, his son Gotham, and author Grant Morrison.

The panel was called the “Seven Spiritual Laws of Superheroes” and talked about how the idea of superheroes correlated with many of the stories that are brought to us through religious texts. They also talked about how superheroes are within us and that, if we look deep inside, we can find a superhero within our very beings. Chopra noted that, “Gods and goddesses are not external beings. They are within ourselves.”

He also later said, “Each superhero represents a capacity for the extraordinary.” We look to superheroes to give us hope and to give us a sense that we all have the capacity to do something great. Whether it’s fighting injustices or simply helping someone carry their groceries to their car, we all have the capacity to do something good in the world. Even if it’s something small like letting someone go ahead of you for a foam sword.

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Mary E. Tricario is a Registered Yoga Teacher and Weight Loss Coach in Central New Jersey. Her “Yoga and Weight Loss” program has been helping her fellow New Jerseyans as they embark on their healthy journeys and will be offered at Middlesex County College this fall. For more information, visit her website at heroespose.com.

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