namaste news N E W
J E R S E Y
SUMMER ISSUE 2011 • VOL. 5
w w w. n j n a m a s t e n e w s . c o m
Your Summer Healthy Eating Guide!
FREE
What is Macrobiotics? Is a Personal Chef Right for You? What Foods Should You ALWAYS Buy Organic?
Bring Namaste to the Workday 4-Pose Sequence for the Office
Plus, plenty of recipes to help you enjoy the bounty of the season!
Plus: Relief from Neck and Lower Back Pain Natural Remedies for Summer Ailments And more HEALTH & LIFESTYLE articles inside
CENTRAL JERSEY’S YOGA & HEALTHY LIVING GUIDE
Yoga & Holistic Health Expo Saturday, September 17, 2011, 9a - 3p Our Lady Peace Church, Route 130N, North Brunswick Vendor Registration & Information Ƒ
Basic exhibition space includes an 8’ table with 2 chairs: $50
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Upgraded exhibition space also includes electrical outlet access: $60
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Food Sponsorship includes access to indoor kitchen and opportunity to sell food at the event: $100
(please call for details & availability) VENDOR SPACE RESERVATION FORM (To reserve your space, please mail this completed form along with a check for the full space rental amount listed above to: New Jersey Namaste News, c/o Tarra Madore, Publisher, 1626 Route 130N, Suite K3, North Brunswick, NJ 08902) Business Name (as it should appear in all publicity materials) Contact Name
Business Address + City Website
Phone
Signed/Date: Vendors will receive confirmation of their space via email with further instructions for event setup, etc. Questions? Email tarra@njnamastenews.com for more vendor information.
Central Jersey Yogis: Mark Your Calendar. Admission is FREE! Meet other members of your local yoga community including teachers and studio owners x Discover new forms of yoga and holistic health practice x Participate in classes and workshops x Shop at the yoga & health boutique x
To be added to the Expo e-mail list send a request to brian@njnamastenews.com or become a fan of New Jersey Namaste News on Facebook.
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 Lisa Nicole Chen Carolyn Cohen Nicole DeNardo Anthony Dissen Blanche E. King Mona Laru Joseph Martin Ayla Musciano Amanda Nicholson Jenn A. Nocera Kathy Rana Krista Sharlin Nancy Sheehan Mary E. Tricario Cynthia Yoder Contributing Photographers Helen Hsu Harry Rossmann We Welcome Your Feedback! 732-659-7365 brian@njnamastenews.com tarra@njnamastenews.com www.njnamastenews.com © 2011 by New Jersey Namaste News LLC. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. ISSN# 2157-1457. All material and information which appears in New Jersey Namaste News is presented for informational purposes only. Always consult a physician if you have questions concerning you or your family’s well being. All information in this magazine is presented as is without any warranty of any kind, express or implied, and is not liable for its accuracy, for mistakes, errors, or omissions of any kind, nor for any loss or damage caused by a user’s reliance on information obtained in this publication. Under no circumstances will New Jersey Namaste News LLC be liable for any special, indirect, or consequential damages or any damages whatsoever resulting from use of this magazine or information presented within.
Dear New Jersey Namaste News Readers,
Welcome to our first anniversary issue!
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ince it is summer and fresh New Jersey produce is abundant we really stacked the deck this time with articles in our mindful eating section. We’ve included more recipes than ever—and just in time to use up those farmers’ market finds. You’ll also find engaging reads on yoga during the workday, mastering your Down Dog, and intuitive listening for discerning your path. It is hard to believe that a full year has passed since we released our first issue in July 2010. When the two of us realized that we shared the common dream of a yoga lifestyle magazine that served our community, we only imagined we’d be here celebrating this milestone. We’re abundantly grateful for the writers, photographers, advertisers, and distributors who have stepped up to help make the dream of New Jersey Namaste News a reality. Of course we’d like to thank our readers, too! We’ve received such kind, heartfelt feedback on how you appreciate this magazine—your magazine for your community—that it makes the process of creating it that much sweeter. We’ve not only been surprised by all of the generosity and support that has manifested to sustain this project, but we’ve also been surprised by how many people have asked what our name means! "Namaste" is a word often used in yoga settings as a greeting or as a way to conclude a class. It can be translated as: the light within me bows to and honors the light within you. With heartfelt thanks to all involved with Namaste we say, "Namaste."
Happy Summer! Brian and Tarra
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SUMMER ISSUE 2011 • VOL. 5
YOGA & HEALTH 16 Natural Medicine
16
Chest
19 WELCOME 6 Yoga Buzz 8
The Veggie Chick on NatureFriendly Beauty Products
MINDFUL EATING 11 Naked Nutrition 12 Organic Foods
11
Alert
12
The Super Juicy Summer Smoothie
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Modern-Day Macro: What is Macrobiotics?
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12 15
Your Healthy Eating Partner: Meet Your Personal Chef
The Vegan Explorers Restaurant Reviews
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Slow & Steady Does Win the Race
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AcroYoga: The Yoga of Play
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Mastering Your Down Dog
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Lower Back Pain Relief
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Massage & Yoga for Neck Pain
26 28
Take a Yoga Break! Heating Up Your Yoga Practice
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CULTIVATING KARMA 31 Third Eye Insight: Fitness for the Blind
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Dear Universe: Which Way Should I Go?
34 36 38
Returning to “Yoga Camp” Summer Events Calendar Last Word: My Favorite Yoga Teacher
Become a fan on Please
this Magazine. NAMASTE NEWS
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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
Announcing the 2nd Annual “Yoga Is Everywhere” Photo Contest
Enter to Win!
e had such fun with this last year that we’re bringing our photo contest back again. This is your chance to show off the different places you’ve practiced yoga – from the boardwalk to the board room! For complete details on how to enter see the ad on page 9. This year we’ll be giving away passes to some of the area’s favorite yoga studios to lucky entrants. Get creative and have fun!
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Beach Yoga this Summer from Inlet Yoga and Manasquan Recreation Center f you are one of the yogis who can’t wait for the first warm days of summer to start unrolling your mat on backyard decks, park greens, front lawns and beachfront boardwalks for a little yoga in the sun, Inlet Yoga has the class for you this summer! The new studio that opened in January 2011 will be offering Beach Yoga classes on Wednesdays at 6:30pm and Sundays at 8:00am on the Manasquan Inlet. Each class will be open level, vinyasa flow style with a drop-in rate of $7. Each yogi is asked to bring a large towel and their own water. Studio director Emma Canarick explained her joy for the project by noting that the brick and mortar studio was actually born on the inlet teaching beach classes. She adds, "It feels nice to come back home." The start date for the Beach Yoga series has yet to be announced as of the date of publication, but the session is expected to begin in mid-summer and last until Labor Day. For more information on Inlet Yoga’s new studio or the Beach Yoga series visit their website inletyoga.com, call 732-223-0851 or stop by the studio at 233 East Main Street in Manasquan.
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Y O G A
Raves and Rants:
B U Z Z
welcome
or this issue’s product review we’re keeping with the summer theme and sharing some reader views on Sanuk’s Yoga Mat Sandals. Finally, for all the yogis who love the feeling of their bare feet on their favorite yoga mat Yoga Mat Sandals by Sanuk there’s a sandal for you! Made from yoga mat material this sandal gives you that feeling of never leaving the studio, wherever you go. Namaste Creative Director Tarra Madore got to try them out herself and can attest that they are both cute and feel great under her feet. She also says, “I like that the company cares about the environment and uses biodegradable packaging too.” Here’s what some other Central Jersey yogis had to say about this product:
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“These flip flops are absolutely amazing! They’re so soft, it feels like I’m walking on clouds! The fit is so perfectly comfortable that I could wear them all day. This is a great product and I love the biodegradable bag they’re delivered in!” –Steff, Spotswood When I got my pair of Sanuk Yoga Mat Style Flip Flops, I was expecting them to be like others I’d tried before. However I noticed a difference immediately when I realized that the manufacturer packaged them in a biodegradable bag made from corn. This is a big plus for environmentally conscious folks like me. The sandals are made out of recycled yoga mats and other manmade materials. Sliding into these sandals really feels like stepping on a yoga mat. The top layer of the sole is thick, soft and spongy – like memory foam. Every step is cushioned. The bottom of the sole is sturdy yet flexible enough to allow the foot to roll from heel to toes. The straps permit freedom of movement without chafing, rubbing or cutting into the foot. The band is leather-free and wide enough to be functional, sleek and stylish. These sandals are comfy and functional.” –Christina, East Brunswick Share your thoughts on the yoga-related products used in your practice. We’d love to print your rants or raves! Send us an e-mail at brian@njnamastenews.com.
Relax and Renew: Restful Yoga for Stressful Times by Judith Lasater Book Review by Nicole DeNardo tress is natural. According to Judith Lasater in her book, Relax and Renew, “Stress begins with a physiological response to what your body perceives as life-threatening. These adaptive responses to stress have been positive for the survival of the human race for over thousands of years. For our ancestors, a stressful situation usually resolved itself quickly.” This is our problem. Stress today is chronic. In Relax and Renew, Lasater highlights various restorative poses that help ease our minds and bodies during stressful times. Restorative poses utilize props so that the body is fully supported. This allows for full relaxation. Poses are usually held, supported by props, for 5 to 20 minutes. The book is a great resource for both students and teachers. Each pose is described step-by-step with detailed instructions on the props needed and how the pose can help the body. There are clear pictures that correlate to each pose. The chapters are organized to offer poses based on specific stress-related ailments and situations. For example, there are chapters that offer poses for headaches, menstrual cramps and pregnancy. At the end of each chapter, Lasater offers suggested sequences and times to hold each pose. I recommend this book to anyone looking to learn about restorative yoga or create a home practice. Sometimes, we want to do a vigorous detox practice, but sometimes our bodies just want to relax and renew.
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Namaste Reader Poll We asked New Jersey yogis, “Where’s your favorite place to do yoga outdoors now that the weather is warming up?” Here’s what they had to say:
6% I don’t do yoga…yet
12% In a park/ nature trail
23% At the beach/ boardwalk
59% In the backyard
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The Veggie Chick
The...
©iStockphoto.com/Natasha-R-Graham
Veggie Chick ... on...
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Nature-Friendly Beauty Products
et me start by wishing everyone a happy summer! The flowers have bloomed, the air is warm and beach season is just about upon us. With all the extra skin we’ll be showing, who doesn’t want that skin to be healthy, glowing, soft and touchable. However, if you’re anything like me, thoughts of weird chemicals and products being tested on bunnies make you cringe. So, my mission lately has been to find some beauty products that aren’t just good for you, but also kind to our planet, including our little furry friends. Here are my Top 3 guilt-free products I’ll definitely be sporting this summer. Hopefully these ideas will help you look and feel your best this summer while keeping your conscience clear. Now, at the risk of sounding like they are paying me to be their number one fan, I will tell you that I couldn’t be more in love with the Burt’s Bees line of products (burtsbees.com) right now. They have an awesome variety and range of products from hair care to sunscreen to anti-wrinkle cream and blemish treatments. The prices are comparable to what you’d pay for the average brand of 8
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moisturizer or a slightly higher-end shampoo. The ingredients are almost 100% natural, all environmentally friendly and some of the scents are amazing! I can spend hours in the drugstore just sniffing their shampoos! One of my favorites includes the Herbal Blemish Stick ($7.99 at Harmon’s Discount). It smells nice, doesn’t dry skin out, and starts working overnight, which is much faster than some of the other blemish treatments I’ve used in the past. I’ve been using Nature’s Gate Grapefruit and Wild Ginger Color Protecting Shampoo ($6.99 at Harmon’s Discount). While it doesn’t lather very well, it smells terrific and my hair feels clean and soft, even on days I skip the conditioner. Nature’s Gate also has lots of options and variety with skin and hair care products, sun protection, and cleansers. Speaking of conditioner, and getting back to my love of Burt’s, I am crazy about Burt’s Bees Pomegranate and Soy Very Volumizing Conditioner. The smell is to die for. It is very creamy yet not heavy and a little goes a long way, even for me who has dry hair.
The bottom line is that there are so many options these days for those of us who want to pamper ourselves as well as keep the planet and fuzzy creatures safe, that there’s no reason not to buy cruelty-free and earth-friendly. Just do your research and remember that just because a brand puts out a “natural” or “organic” line, doesn’t mean they are necessarily an earth-friendly company. Also, be sure that the labels say, "No Animal Testing". If you read a label that says, "Final product is not tested on animals," that may mean that some of the ingredients are, in fact, tested on animals. Enjoy your long summer days. And remember, 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 tiedyed apparel for her friends and family.
Lucky entrants will win a class card, free class, or gift certificate from one of our sponsor studios
Enter the 2nd Annual “Yoga Is Everywhere” Photo Contest
Thank you to our 2011 Contest Sponsors:
Entering is Easy: 1. Have a friend snap a photo of you striking a pose in an interesting or unusual setting
2. Email a high-res (300dpi or
2010 Entry from Lisa Nicole Chen
better) digital version of the photo (jpeg preferred) to brian@njnamastenews.com (Subject: Yoga Is Everywhere) by 11:59PM on August 1, 2011 with your full name, mailing address, phone number and permission to reproduce the photo in a future edition of New Jersey Namaste News.
The Fine Print: Entrants are encouraged to enter as many photos as they would like, but multiple entries will not increase chances of winning. By submitting photos for the contest, the entrant agrees to allow NJ Namaste News to reproduce them in print in future editions of the magazine. Winners will be selected at random and notified by email by August 5, 2011.
Let’s show Central Jersey and beyond that yoga truly is EVERYWHERE!
We have a view of the river!
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Tai Chi - Massage Vinyasa Vinyasa - Ashtanga - Kundalini Kundalini - Hot yyoga oga - MMeditation editation - Tai Intro Special Child Child care care available! available!
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mindful eating
Naked Nutrition by Mona Laru
5 Ways to Dress Up Grilled Veggies Grilled veggies are packed with antioxidants and make a great main meal or side dish that will keep your body fit and healthy. Asparagus, zucchini, yellow squash, peppers, eggplant, portabellas, and endive are great on the grill. For perfect grilled veggies, simply brush them with olive oil and throw them on the barbecue. If you are looking to make this a main meal, toss any of these in pasta, brown rice, or quinoa and add a protein such as beans, grilled chicken, or fish. Once you’ve fired up the barbecue, why not add some extra veggies so you’ll have leftovers to last you through the week? Combining chopped grilled veggies, goat cheese, and arugula in a good quality wrap (no more than 120 calories or 2 grams of fat and 4-plus grams of fiber) makes for a delicious and highly-nutritious lunch.
Here are five ways to add summertime flare to your grilled veggies without adding calories: 1. Mediterranean: Add fresh-squeezed lemon juice, fresh chopped oregano, and sea salt.
2. Mojoto: Toss with fresh-squeezed lime and mint.
3. Cali Lovin’: Add crumbled goat cheese, sea salt, and ground red pepper.
4. Sweetness: Toss with raisins, yellow curry powder, and sea salt.
5. Summertime: Add chopped tomato, olives, and garlic. Purchase the produce at your local farmers’ market for ultimate freshness and to support your local growers. If you want to take it a step further, grow your own!
A New Twist on Spinach Salad Summer is a perfect time to eat all the colors of the rainbow. Keep things fresh, simple, and local with this delicious salad.
Spinach Roasted Red Pepper Salad w/ Creamy Mint Dressing Prep Time: 15 minutes Yields: 2 Servings
Salad: 4 cups spinach (or whatever green is in season: arugula, romaine, bibb) ½ cup canned chickpeas (no salt added), rinsed and drained 1 roasted red pepper, cut into strips ½ cup red onions, diced ¼ cup whole unsalted walnuts
Dressing: 2 tbsp apple cider vinegar 2 tsp mint, finely chopped ¼ cup fat free Greek yogurt ½ tsp sea salt ⅛ tsp black pepper zest of one lemon
Directions: In blender or food processor, mix together all dressing ingredients until smooth. Set aside. Toss spinach with 2 tbsp dressing. Put spinach on plate and top with chickpeas, peppers, onions and walnuts. 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. NAMASTE NEWS
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mindful eating
Organic Foods Alert
photo by: Mostafa Hefni
by Jenn A. Nocera
Which foods should you always buy organic?
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here are many mixed opinions regarding organic versus conventional foods. However, it is evident that more and more consumers are choosing to purchase organic food items these days. With the growth of Whole Foods and various health food stores, organic meats and produce have become more widely available. Even mainstream supermarkets have gotten on the bandwagon and have begun to carry a few organic items. Although it would be preferable to consume nothing but organic products, this is often not feasible due to cost and availability factors. I believe it is important to eat organic dairy products and avoid the "Dirty Dozen" produce items that contain the most residual pesticides. According to the Environmental Working Group (EWG) who conducted
research based on national pesticide tests of produce between 2000-2008 and published them in "A Shopper’s Guide to Pesticides in Produce", the “Dirty Dozen” that should always be purchased organic include: • Celery • Peaches • Strawberries • Apples • Blueberries (Domestic) • Nectarines • Sweet Bell Peppers • Spinach • Collard Greens/Kale • Cherries • Potatoes • Grapes (Imported) By reducing the amount of pesticides you ingest, you reduce your risk of health conse-
quences. Although the jury is still out on the exact risks, it seems obvious that less pesticide and chemical consumption equals more likelihood of health and wellness. Going organic benefits your body as well as the planet. Studies have shown that pesticides contaminate ground water and promote soil erosion. Bottom line: avoid the "Dirty Dozen" and try to purchase organic versions of the foods you eat most frequently.
As a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer, Coach Jenn A. Nocera, MA, MFT, CLSC, CPFT works with clients to redesign their lifestyle habits. To learn more about her services contact Jenna at 732-842-3515 or visit www.formulaforexcellence.com.
The Super Juicy Summer Smoothie by Krista Sharlin
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his quick and delicious Super Juicy Summer Smoothie is a great way to stay hydrated and beautiful (from the inside out!) this year in the hot summer sun. You and your guests will enjoy the cooling benefits of the ingredients as well as the skin glowing antioxidant qualities of the flavonoids, vitamins, and minerals that these super-hydration saviors offer. Coconut water is a great way to maintain proper fluid balance with naturally occurring potassium and electrolytes. Cucumber is packed with silica that adds radiance to your skin, and your kidneys will love the high water content of both the cucumbers and the watermelon. Aloe Vera gel or, preferably the fresh meat inside the frond has the same internal effect of reducing inflammation as it does when applied to 12
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over-sunned skin. Fresh lime adds a boost of vitamin C and cleansing benefits of citrus while fresh mint leaves bring an alluring aroma that is irresistible. (Serves 6) • Cube the meat of ½ a seedless watermelon and freeze the night before. • Peel 1½ cucumbers (if not organic, otherwise feel free to leave the skin), slice, and put into a conventional high powered blender or Vitamix. • Add 1½ to 2 cups of coconut water into blender and blend with cucumbers until smooth. • Add ¼ cup of aloe vera gel, or fillet one frond and add the inside scooping to the blender. Feel free to rub the inside of the frond onto your skin! • Squeeze the juice of one whole lime,
and add a small handful of mint leaves into the blender and blend until smooth. • Add about 3 cups of the frozen watermelon cubes to fill the remainder of space in the blender. Feel free to add more coconut water and blend until it reaches your desired consistency. • Add a dash of maple or agave syrup to taste if you need a little extra sweetness • Garnish with a sprig of fresh mint, and lime. Mini umbrella is optional. Feel free to play with the ratios and create your own Super Juicy Summer Smoothie. What a great alternative to the traditional mojito or those fat and sugar packed, store-bought smoothies! Here’s to your health and beauty, cheers!
mindful eating
Modern Day Macro: What is Macrobiotics? By Anthony Dissen
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hen asking the question “What is macrobiotics?” you can expect to receive a multitude of different answers. Some might say it is a cure for cancer, others might say it is a painfully restrictive diet made up of brown rice, sea vegetables, and miso that leads to vitamin deficiency and osteoporosis, and pretty much anything else in between. Part of the reason why there is such discrepancy between opinions is that macrobiotics is often shrouded in esoteric language and a rigid structure of rules. As a macrobiotic counselor, a major goal of mine is to strip away the mystery and illuminate macrobiotics for what it is: a beautiful and simple philosophy about achieving health and peace.
A Brief History in Macro
Macrobiotics has a complex history, most notably beginning in the late 1800s. During this time, Sagen Ishizuka (a doctor in the Japanese army) developed a theory of health based on Traditional Oriental Medicine and Western science. It was through two students of Ishizuka that Nyoti Sakurasawa (known here in America as George Ohsawa), at the age of 18 cured himself of tuberculosis using macrobiotics. Ohsawa traveled throughout the world educating the masses on returning to a natural way of eating and living. Two of Ohsawa’s many students, Michio and Aveline Kushi, are credited with bringing macrobiotics to the United States in the middle of the 20th century.
So…Just what is Macrobiotics?
We get the word macrobiotics from the Greek makros for “large” and bios for “life.”
Through macrobiotics, we utilize food, lifestyle, and a basic understanding of energy to achieve wellness. Because of its origins in Eastern culture, the macrobiotic approach can be boiled down to balancing the Yin and Yang forces in and around us. Yin refers to energy that is expansive, cooling, and loose; Yang refers to energy that is contractive, heating, and tight. The foods we eat and the activities we engage in are the major governing influences of the Yin and Yang in our bodies.
MACROBIOTICS IS A BEAUTIFUL AND SIMPLE APPROACH TO EATING WITH A PROFOUND ABILITY TO HEAL.
Practicing Macrobiotics
In essence, the main principles of macrobiotics are: • Food is the foundation of health and happiness • Plant foods are the staple food of humans • Balancing the Yin and Yang in the body is the way to achieve health • Food should be eaten in its whole, unrefined state • Food should be eaten locally and in season That seems simple enough, right? So why does macrobiotics get a reputation for being restrictive? Part of the reason is because when macrobiotics came to America, those who flocked to its message were those suffering from serious illnesses (cancer, HIV/AIDS) and therefore needed to follow a very cleansing dietary approach to allow for the deep level of healing the body need-
ed. Also, the early teachers came from a tradition that emphasized strong adherence to strict rules and allowed for no deviation. Therefore, practically all of the early teachings were written in this highly structured style (very Yang, no?) While this may have been appropriate at the time, and can still be appropriate today for those who are looking to heal deep illness, it is not necessary or appropriate for everyone.
The Basics for Getting Started
No matter what anyone says, macrobiotics is beautiful. It is simple, elegant, and is a constant source of amazement when I see the healing that takes place in my clients. Use these tips to get started down a path of vibrant health: 1. Make whole grains and vegetables the foundation of your diet 2. Let plant proteins like beans and lentils be your primary sources, and let animal protein begin to make up a smaller portion of the diet 3. Eat meals in a calm, relaxed, and mindful manner 4. Eat foods that are grown and produced locally and in season as much as possible My hope is to share the macrobiotic philosophy with you as we continue on this journey together and go deeper into more of the specifics in future articles. So in the meantime, eat well and enjoy! 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. For more information visit invinciblesummerwellness.com NAMASTE NEWS
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mindful eating
Your Healthy Eating Partner
Meet Your Personal Chef! by Chef Kathy Rana
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ometimes events in our lives create obstacles and disruptions that make healthy eating difficult, or even close to impossible. A kitchen renovation that leaves us just a refrigerator, microwave, and coffee maker in the dining room is a perfect example. Surgery, injuries, or the happiness of a new addition to the family can also make preparing something healthy and tasty a real challenge. At times when meal planning and preparation are challenging, a personal chef can provide the assistance you need to keep your healthy eating goals on track. A personal chef differs from both a private chef who typically cooks multiple meals for a single client and a caterer who prepares meals for larger groups and events. She prepares a week or more of meals, either in your home or from a commercial kitchen and then packages those meals for refrigerating or freezing. Life becomes a whole lot easier when a healthy meal is just a reheat away! When you use a personal chef service you no longer need to put together a shopping list, wait in line at the grocery, or carve out time in your busy schedule to cook up a fabulous dinner. If your fridge is full of healthy, freshly made dinners, you are also a lot less likely to come home after a long, hard day and order takeout or crack open a bag of chips, derailing your mindful eating goals. Personal chefs tend to offer flexibility and personalization of your eating plan at reasonable rates. You can use a personal chef for a specific, limited amount of time or on an ongoing basis with pricing based either on number of meals prepared or the chef’s hourly rate plus the cost of groceries. The personal chef will work with you to develop a list of meals that you will enjoy 14
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and meet your dietary needs and prefer- able, microwave-safe containers or in conences, even suggesting new dishes to try to tainers such as Pyrex which can go in the expand your culinary palate. With a person- microwave or oven for reheating. As I have al chef you can also try ingredients and evolved my personal chef service, I have dishes that you may hesitate cooking on shifted from cooking in clients’ kitchens to your own. My clients regularly enjoy cooking out of a commercial kitchen. I quinoa, wheat berries, roasted beets, and have more room to cook in, and you get channa masala without having to find a meals more affordably priced whether it’s good recipe or hunt for exotic ingredients. dinner for one or a family of four or more. Most chefs are creative by nature and enjoy a challenge! I especially love it when a client pulls out a The personal chef will work recipe that she has not made with you to develop a list of for ages (perhaps her beloved meals that are enjoyable and grandmother’s) and asks me to make it over using healthy meet your dietary needs. cooking techniques and fresh ingredients. Having been a personal chef for over 5 years I have prepared meals to fit a number of diet programs including If a personal chef service sounds like a The Zone, Weight Watchers, and Pritikin. lifesaver to you and your family, or for I have vegetarian and aspiring vegan someone you know who is looking to eat clients. I have also partnered with Body more healthfully, there are a number of Project Fitness, a personal and group fit- resources available to help you find a perness training company to provide meals sonal chef to fit your needs. that fit a weight loss program. With Body Project Fitness meals, portion sizes meet • The US Personal Chef Association dietary guidelines but are still satisfying (uspca.net) is a national organization and delicious. that provides training, certification, Personal chefs typically bring all their and insurance for personal chefs. own cooking equipment (unless cooking in • American Personal and Private Chef a kosher kitchen) to your kitchen and take Association (personalchef.com) is a care of all the grocery shopping. A number similar national organization of area personal chefs subscribe to local • Hireachef.com is an online directory of CSA farms to be able to bring you locally personal chefs across the country grown, just picked, and often organic, produce as the weather warms up. A personal Want to challenge Chef Kathy to make your chef will take between 3 and 6 hours in time-honored family recipe using fresh, healthy your kitchen to prepare enough meals for 2 ingredients? You can find her online at weeks. Meals are packaged in either dispos- madelinestable.com.
mindful eating
The Vegan Explorers
WITH JOE & AYLA
Preparing for this edition’s installment of Vegan Explorers took us to our big city neighbors to the north and south: New York and Philadelphia. Since so many central NJ vegans travel to the cities for either work or play, we thought it would be a good idea to highlight a couple of our favorites for you to visit the next time the big city beckons.
>> NEW
HARMONY
135 North 9th Street Philadelphia, PA 215-627-4520
We discovered New Harmony while wandering around Chinatown, Philadelphia about five years ago. We were hungry and it was vegan, so we proceeded in and have been back countless times. The menu is similar to what you’d see at most Chinese restaurants except everything is 100% vegan! So, if you should venture out to New Harmony, we first and foremost recommend the chicken ginseng soup, a given for us when dining at New Harmony. Sometimes we even order several portions to go, bring it home, freeze it, and enjoy it for the next couple weeks...it’s that good. Other recommendations are the walnut shrimp, lychee duck, and sliced chicken with broccoli in lemon sauce. If you are extra hungry, the almond chicken makes a great appetizer and the menu even includes vegan cheesecake for dessert. The only downside about New Harmony is that we tend to eat too much because everything is so good. Even our non-vegan friends like it. On Sunday evenings from 5:30 to 8:00 they have an all you can eat buffet, a great way to try out several dishes inexpensively. So what are you waiting for, head over to New Harmony for some vegan Chinese food. We’ll see you there!
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CURLY’S VEGETARIAN LUNCH
Do you know of a vegan restaurant in your area where our Vegan Explorers should visit next? Email the editor at brian@njnamastenews.com and you may see your favorite restaurant featured in a future edition!
328 E 14th St, New York (Btwn 1st & 2nd Ave) www.curlyslunch.com
Curly’s was also discovered by accident. We were looking for another vegan restaurant, but couldn’t find it and saw Curly’s beckoning to our hungry stomachs. Although they do have dairy on the menu, anything can be made vegan. The menu consists of vegetarian diner food. We’ve had so many things here it’s hard to recommend only a few, however the crab cakes, Suna Melt (Vegetarian Tuna Melt), and cheese steak come to mind. For drinks, try one of the many flavors of milkshake or the Mexican hot chocolate. The only menu items we aren’t crazy about are the desserts. The prices are inexpensive and you get a good amount of food. As with most restaurants in NY, it is small inside, so going in large groups can be difficult and you may have to wait outside for a seat if they are busy. But it’s New York, so sitting outside and people watching is part of the fun. Oh, and we almost forgot the crayons...you can make crayon art on your placemat while you eat! Enjoy!
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yoga + health l H O M E R E M E D I E S
Natural Medicine Chest by Blanche E. King Aloe Vera juice (very good for sunburn) Apply liberally to any portion of the skin that has sunburn. Keep this on the shelf in the fridge, the extra coolness feels wonderful to cool down the hot skin.
photo courtesy ABMP
Arnica cream (for bruises and sore muscles) Apply lightly to affected area twice daily.
I
t’s summertime! We’re inclined to be more active, ambitious and outdoorsy this time of year. Thus, there’s more of a likelihood that you’ll need a little first aid now and again. Your toddler scrapes his knee. Your sister has a stomach ache. You hike that trail for a couple of extra miles and your legs are aching. Just as I’ve discussed here in previous articles, I’m a strong believer that the products we use on our bodies are just as important to overall health as those we put in our bodies when we eat. As a result, I’ve made it a practice to use naturally occurring first aid remedies whenever possible, and wanted to share with all of you some of my tips for compiling a natural medicine chest for when those minor summer maladies inevitably crop up. All items in this sample chest can be purchased from health food stores, your local grocer, or Mountain Rose Herbs – I’ve been a customer of theirs for over 13 years and the quality, customer service, and prices cannot be beat. It is important to keep all your first-aid items out of the reach of children. Also, make sure all items are labeled properly, and have directions attached – i.e. “for external use only.” Include purchase dates as certain items have a limited shelf life. 16
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Chamomile (reduces stress/ stomach soother) Put 1 – 2 teaspoons in a tea ball, add hot water, let steep for 5 – 10 minutes and sip slowly. Buy a bulk quantity and keep in a Ball canning jar out of the direct sunlight. Ginger (prevents motion sickness / antiinflammatory) Slice a couple of thin rounds of the root and let sit in hot water. Sip slowly for motion sickness or make a poultice to place on a bump or sprain. You can purchase this at most grocery stores. Green clay (poultice for bruises) Make a thick paste with water and apply liberally to bruised area and allow to let dry. Be sure to buy cosmetic quality, organic, green clay and not the variety found in art stores. Lavender oil (good antiseptic for a bee sting) Apply after the stinger has been removed and the area thoroughly cleaned. Lavender flowers can also be used for a soothing bath or facial steam. Buy both of these organic. Tea Tree Oil (antibacterial / antifungal) Can be used for dandruff, athlete’s foot and toe nail fungus. Apply with cotton ball or cotton swab, twice a day. Buy 100% tea tree oil.
Turmeric (anti-inflammatory ideal for arthritis) Add this spice to your favorite dishes or take curcumin supplement tablets - 400 mg, 3 times a day. Along with the above ingredients you’ll want to purchase the following "hardware" to start your natural medicine chest: • Eye wash cup • Bandana • Adhesive strips • Ace bandage • Sharp needle • Tweezers • Magnifying glass • Alcohol Keep those supplies that do not need refrigeration in the same place, preferably a transportable box or chest, not in a drawer or on a shelf. That way you can bring the items to the injured person. Remember the three rules when an emergency happens: stay calm, know what to do, and move quickly. It’s a great idea to take a basic first aid/CPR course at your local Red Cross chapter. Educating yourself with basic first-aid techniques and stocking your medicine chest with the above items will help you be better prepared for life’s unexpected emergencies. Be sure to call for professional help in a life threatening emergency. Ask the injured person if he or she has any allergies, is on any medication, or suffers from any medical conditions so that you can relay this information to medical personnel should the victim lose consciousness. Preventing accidents and injuries is always easier than responding to them. Acknowledge and ask for divine protection for yourself and your loved ones as you venture out into the world this summer. With that in mind and your natural medicine chest in hand you can keep your family safe as you live your life to the fullest.
P E R S O N A L
S T O R Y
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Slow and Steady Does Win the Race by Nicole DeNardo
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hen I first started practicing yoga, I wanted to fly. I wanted to zip through my sun salutations and hop from pose to pose, thinking it would make me burn more calories, while also making me stronger. As a former dancer, I liked yoga to feel like a dance; therefore, I wanted to move fast. As my practice progressed, I started thinking about becoming a yoga teacher. I researched various studios in the area and narrowed my selection to a few that seemed promising. I took a trial class at one of the studios on my list where my mind was blown and ego a bit shattered. The instructor came over and encouragingly adjusted my poses while explaining that some of the things I was doing (throwing my legs up in Urdhva Danurasana, for example) could hurt my body. At the same time, the class was a bit slower than others I had taken. However, much to my surprise even though it was slower, it was harder. By whipping through poses, I wasn’t strengthening or learning to use my muscles, instead I was using my athleticism and flexibility to carry me through my practice. In the slower-paced class I found that I couldn’t rely just on my flexibility to hold me in these poses. I was a weakling. I felt there was much I could learn from this approach that challenged me to work harder at something that didn’t come naturally. As a result, I enrolled at this particular studio for my teacher training. By studying these alignment-based styles, I didn’t have to wait long before some of the poses that once eluded me became accessible. I learned how to read my body and understand what to do in order to activate strength and draw energy to certain areas. Within a few months, I was able to do things I’d never imagined possible, such as Handstand (without having to touch the wall) or Pigeon (bringing my foot to my head). Even the pose which I once considered death became heaven: thigh stretch. With thigh stretch, my knee would feel like it was going to fall to pieces. However, I learned to open my heart and tuck my tailbone and activate the thigh in order to strengthen the muscles that support the knee. I can now do this pose without pain and can bring my foot to my rear! Once you know your body, the process of getting into the poses becomes clearer, yet at the same time, still challenging. A common misconception about alignment-based yoga is that it is not compatible with a vinyasa or flow style of class. To the contrary, I’ve taken some of the best alignment-based flow classes,
except now I am graceful as I move from pose to pose. I find that I am more balanced when practicing with good alignment (even in a flow class) and instead of trying to fly from pose to pose, I float like a ballerina. I started my yoga journey as the proverbial hare that eventually learned to love yoga at tortoise speed. It wasn’t until I slowed down the pace of my practice that I learned about the richness of yoga that I’d been missing. Making this switch helped me to improve both as a student and a teacher by taking it slow and listening to my body. I still believe yoga is a dance, but unlike before it is a graceful, elegant dance. Perhaps best of all, I’ve learned to take this "slow and steady" approach off the mat, reminding myself to appreciate the present moment rather than rushing head first into my next adventure. Indeed in yoga and in life, slow and steady does win the race.
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Ad v e r t is e me n t
The Dangers of Stress... Do you have unexplained headaches, nervousness or anxiety? Many things in our normal everyday lives can cause stress. Short-term stress such as a going on a job interview is normal. However long-term chronic stress caused by unhealthy environments can lead to severe health problems. Do you experience the following personal or professional issues that cause stress? Demanding job, management, or co-workers, stress in your family life, or not being able to spend as much time with your family? Chronic illnesses and other health problems? Major life changes like a recent divorce, or the loss of a close loved one? Life threatening events such as a natural disaster or physical trauma? All these stress factors can affect our immune system, reproductive organs, and our heart causing us to be sick more often, have high blood pressure, stomach ulcers, and headaches just to name a few. Do you have symptoms of? Rapid Heartbeats, Headaches, Back Pain, Fast Breathing, Sweating, Sweaty Palms, An Upset Stomach, Nausea, or Diarrhea? The psychiatric academics, occupational therapists, and medical doctors have been treating the symptoms of stress with a variety of solutions including expressing the stressful situations through writing; meditation and yoga; consulting a therapist and talking out stressful encounters; diverting attention away from stress with a hobby, a pet, etc.; and now, through guided imagery. With guided imagery, you imagine yourself in any setting that helps you feel calm and relaxed. You can use audiotapes, books, or a teacher to guide you. Although it has been called “visualization” and “mental imagery”, these terms are misleading in the field of stress management presentation. Guided imagery involves far more than just the visual sense and this is a good thing, given the fact that only about 60% of the population is strongly wired visually, guided imagery involves all of the senses. It is not strictly a “mental” activity it involves the whole body, the emotions and all the senses, and it is precisely this multi-sensual focus that creates its calming effects. Guided imagery visualization and other relaxation methods continue to produce significant benefits, often by helping to ease pain and lift depression. Guided imagery had been found to be very effective for the treatment of stress. Tools, such as Photos By Snow’s Ocean Waves DVD are at the center of relaxation techniques designed to release brain chemicals that act as the body’s natural brain endorphins, lowering blood pressure and heart rate. Doctors specializing in imagery often recommend it for stress-related conditions such as headaches, chronic pain in the neck and back, high blood pressure, spastic colon, and cramping from premenstrual syndrome. One example of a great guided imagery tool to manage stress is the new Ocean Waves DVD. Ocean Waves is a meditation and relaxation video specially created to help ease stress. The video is a piece of artwork that combines unique photographic landscapes along with calming and peaceful nature based music. Heath has taken the best landscape and oceanscape photos from his collection as a backdrop to the audio stress management presentation of soothing music with the sounds of nature’s ocean waves. The benefits of the Ocean Waves DVD include: Stress relief with the guided imagery and soft music. Helps keep your mind off stressful situations for a real sense of contentment. Renews with a more restful night’s sleep when watching just prior to bedtime. Helps recover from illness, injury, or addiction by promoting inner peace and rest. Helps patients relax during chemotherapy as well as supports their family dealing with the stress and anxiety of having a family member with cancer. Relaxes people coping with strong emotions when used as a relaxing ‘Time Out’. Whether it’s the end of a hard day at work, or simply having a relaxing evening with guests, Ocean Waves brings an atmosphere of peace and relaxation that helps healing and alleviates stress. To read more, see a sample or purchase a copy of Ocean Waves and relax your way to a stress free life. Visit - http://www.photosbysnow.com/conquerstress
A C R O Y O G A
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croYoga is a fusion practice combining the lineages of yoga, acrobatics, and Thai massage. By design, AcroYoga invites people from all walks of life to come together and find strength, support, and greater ease with the help of partners; and the practice is acclaimed for its intelligent structure and profound impact. The beauty of partnered practice is that it offers
AcroYoga: The Yoga of Play by Carolyn Cohen
a source for safe connection, sustained by trust, communication and playfulness. Classes begin with a warmup vinyasa sequence and partnered stretches, which prepare the duos for “partner balancing” or “flying”. Also often included are inversions, arm balances and beginner to advanced acrobatic training. Classes finish with guided Thai massage instruction. Increasingly, we’re encountering more stress, less support, and less healing touch than that of our ancestors. The great Indian Sage, Krishnamacharya (teacher to Pattabhi Jois and B.K.S. Iyengar) knew the importance of having a playful nature, and in silent film circa 1938, can be seen balancing his young students, “flying” on his feet. "Flying" is at the core of the AcroYoga practice, wherein the base partner supports the flyer on his or her feet. Flying is a balancing act of yin and yang, accomplished through principles of bone-stacking rather than muscular strength, making it accessible to people of varying sizes. Reminiscent of childhood days playing ‘airplane’, the base lays with their feet lifted perpendicular to the floor, while the flyer balances on the base’s feet. Flying is categorized into therapeutic and dynamic flows. Within those categories, one can fly in various directions: forward, backward, twisting and side-bending. In fact, most asanas performed on a mat may also be experienced in the air, often with increased accessibility as one’s relation to gravity shifts. Therapeutic flying focuses on massaging and stretching the flyer. Similar to inversion tables or gravity boots, hanging upside down on a partner’s feet allows the flyer’s spine to elongate using gravity, allowing the space between the vertebrae to increase. Anatomically speaking, therapeutic flying differs from other inversion methods as the flyer’s femur bones root into their hip sockets, releasing the sacrum and entire spine, they also receive simultaneous CONTINUED PAGE 30 NAMASTE NEWS
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Mastering Your Downward Facing Dog by Tarra J. Madore
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henever my two pugs get up from a resting position, whether it is morning, noon or night, they do a perfect Adho Mukha Svanasana (Downward Facing Dog Pose). They show off the mastery of muscular engagement and lengthening. I watch as they breathe, press the pads of their paws into the earth, and with toned muscles lift and press their sit bones back. Their poses are principles of yoga in action each and every time. They know how important this pose is and do it as many times a day as I do in my daily practice. Just because our canine friends love this pose as much as we do doesn’t mean we should try to copy their form. While the basic actions of a dog and human doing Adho Mukha Svanasana are the same, the anatomy of a dog and human are different so the form of the pose should be a little different as well. You don’t want your Down Dog to look exactly like the quadruped version. For example, many people try to emulate how a dog’s front legs look in this pose. However, if a human achieves the same look (with our differently-enabled shoulder
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joints) his or her arms are probably not engaged and are instead collapsing toward the floor. For Downward Facing Dog, start on your hands and knees. Have your wrists slightly in front of your shoulders and your knees slightly behind your hips. Pay close attention to how you place your hands on the mat. The hands are your foundation and you want your foundation to be structurally sound. When placing your hands on the mat, get into the habit of placing your finger tips down first. This is important because pressing into the pads of your fingers will strengthen your foundation and prevent wrist injuries. If you already have a wrist injury, you will find this action to be therapeutic. The creases of your wrists should be parallel to the top of your mat. With the tips of the fingers firmly planted, place the index finger knuckle down (where the index finger meets the palm), then place the thumb down at the junction where it meets the palm. Keep the inside of the hand firmly rooted as you place the rest of the fingers down as well. Finally, place the heel of the hand on the mat. The weight should be evenly distributed in the four corners of the hand.
Have your wrist creases parallel to the front of the mat with your finger pads and all four corners of the hand firmly grounded.
A S A N A
Don’t collapse the upper arm bones. It may look more like your dog’s pose – but remember our anatomy is different!
Don’t step forward just to get the heels down. It changes the pose and causes a rounding of the spine.
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Anytime the majority of your weight is resting on the outer heel of the hand, you run the risk of injury. Your fingers should be spread out. Aim for equal space between all of your fingers, including the space between the thumb and index finger. The thumbs have more mobility, but you do not want to overspread them. That will cause weakness rather than strength. Be sure that the fingers do not turn in, although they may turn out slightly. Make your foundation strong by taking the time to root your hands down with good alignment and the rest of the pose has unlimited potential. From the hands and knees position, step the knees back a step, angle your arms back so the shoulders are behind the wrists and keep your arm bones lifted. Lift your knees off the floor, keeping the knees bent at first. Do the action of hugging your shins toward each other but keep the knees as wide as the ankles. This action should engage the muscles of the inner thighs. Using the inner thighs that are now engaged, press back and straighten the legs. With hands rooted, draw energy from the hands, up the arms into the heart center. Keep the arm bones lifting toward the sky as you melt the heart center between the arms. As you press strongly into your hands, lift your sit bones up and back, lowering your heels toward the floor. Contrary to popular opinion, your heels do not have to touch, but you should be doing the action of pressing the heels down toward the floor. You want to keep the distance between your hands and feet a good length. In other words, do not walk your feet closer to your hands just to get your heels to touch. Downward Facing Dog is a powerful and dynamic pose. No matter how long you have been practicing you can always fine tune it. You want to be aware of your tendencies with this pose and be mindful of maintaining proper alignment. When doing Downward Facing Dog, with good intention and awareness, you can enjoy it each and every time, just as much as our furry friends.
Don’t round through the upper back.
Do keep a long stance. Root through your hands and lift up and back through your sit bones. Maintain an even curve through the spine.
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Lower Back Pain
photo courtesy ABMP
Uncovering the Causes & Paths to Relief By Tarra J. Madore
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ower back pain is so common in our society many people think it is unavoidable and eventually everyone has to take their turn to live with it. However, lower back pain is not a normal process of life. It can be prevented and even relieved once the specific trigger is identified and reversed. There are many different causes for lower back pain. For a diagnosis, I recommend seeking a qualified chiropractor. Rather than prescribing medicine, a chiropractor will evaluate your condition and address the cause of the problem, not just the resulting pain. I have seen many people cause further injury because their medical doctor automatically prescribed pain killers, muscle relaxers and anti-inflammatory medications for their problem. I also recommend a qualified yoga therapist to help identify and correct structural imbalances within the body. Some causes for lower back pain include: muscle strain, ligament sprain, misaligned vertebrae, sacroiliac joint issues, and a bulging or herniated disc. There are many reasons why one or a combination of these may occur. Sitting for long periods of time is one of the major culprits in our society as it tends to tighten certain muscle groups. Also, sitting in the same position with poor posture can lead to an imbalance that can easily result in pain when you practice yoga or work out at the gym. Some other causes can be extra weight, bending and twisting with a flexed spine, pounding exercise, and repetitive movement. 22
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Anatomy of Lower Back Pain
Your lower back has a natural curve. That curve is called a lordosis. If you lay flat on the floor, your low back should not touch the floor. The natural curve will cause it to arch away from the floor. Sometimes this curve flattens out as a result of a developmental issue, an injury that may have seemed insignificant, a repetitive injury or just from standing or sitting for long periods with incorrect form. Being aware of your posture will certainly help to make positive changes and begin to heal. If you don’t have lower back pain, being aware of your posture will help to prevent injury in the future. Pain is the body’s way of expressing that something is not right. When you injure yourself, you will experience pain so that you are more careful and you don’t cause further injury. If you take the pain away with pain killers, your body no longer has a proper warning system. You may push yourself too hard because you don’t feel the pain, and in turn will cause further damage. When you hold your hand up to a hot stove, the sense receptors feel the heat and tell the brain to move the hand so it doesn’t burn. If you couldn’t feel that heat, you wouldn’t know to move your hand. Pain from an injury is a similar bodily response which is there to protect you. It doesn’t mean you should have to live with pain. It means you need to be aware and understand the mechanisms of the body in order to heal efficiently.
P A I N
When you have an injury or imbalance your muscles will spasm in an attempt to splint the area and not allow further movement or injury to occur. If the muscles just “let go” due to artificial chemicals, like muscle relaxers, you can move too much and bring on further injury. This will prolong your healing time. Rather than using artificial means to relax the muscles, learning to engage the affected muscles mindfully can be of greater benefit. Engaging your muscles will help the spasm release because the muscles will still be able to tone and protect you from further injury. They also won’t be in an irritated state from the painful cycle of spasm and complete relaxation. Inflammation is another important part of an injury. When a part of the body is injured, a natural inflammatory response is initiated in order to clean the internal environment. The blood vessels dilate and the body sends white blood cells and oxygen-rich blood to begin the healing process. Initially inflammation is needed. It becomes a problem when the inflammation is chronic.
Healing the Pain
The best way to heal the body is to work with the innate system set up to safely and effectively heal. Listening to the body’s cues such as pain and inflammation can offer a guide to introducing healthy, therapeutic movement into your self-care routine. The road to healing will surely include some form of movement whether you seek the help of a physical therapist, chiropractor, massage therapist or yoga instructor. Therapeutic movement is great for the healing of lower back pain. However, if you have poor alignment in your body, you will probably continue the poor alignment throughout your workout. When your body is misaligned and you continually move it, you cause wear and tear in your joints. Imagine you had a door that was slightly off its hinges. If you continue to open and close the door without lining it up, you will cause wear and tear at the hinges, the molding and the carpet under the door.
R E L I E F
Any discussion of realigning the body must begin with the feet. The feet are your foundation and if they tend to turn either outward or inward when walking, that may be a significant cause of pain higher up within the body. Draw a line, imaginary or real, from the center of your ankle to the base of your second toe. When you stand or sit with your feet grounded, those lines should be parallel. It might feel strange at first but over time you’ll begin to notice when they are not facing forward and remind yourself to line them up. The next place to look for misalignments are the knees. They should also face straight forward, although the tendency is for them to turn in a bit and collapse backward. To cor-
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first, you may have an increase in pain due to compression of the nerve at its root.) Once you’ve created the curve in your lower back, draw your tailbone down and forward. This action will create space between the lumbar vertebrae, firm the lower belly, and give you a natural lordotic curve with length in your lower back. At first it seems like a lot of work just to line up the body. However, the more you do it the easier it becomes. You may have to break some old habits, like walking with your feet turned out. Once you break the habit, you begin to create new, strengthening habits. You keep your alignment throughout the day and all your actions will contribute to healing.
Being aware of your posture will certainly help you make positive changes and begin to heal. If you don’t have lower back pain, being aware of your posture will help prevent future injury. rect this imbalance, engage the muscles of your shins by hugging your shins toward each other and keeping the knees open as wide as the ankles. This will fire up your leg muscles so you can lift the muscles above your knee caps. You don’t want your knees to lock in the back. It’s important to tone your muscles without straining them. You want a firm lift in these muscles without feeling too rigid. Now that the legs are strong, we can start working the curve in the lower back. Keeping the knees open as wide as your ankles, press your thighs back and apart. (Remember: Don’t let the knees lock as you keep the legs straight and strong.) This action will allow your pelvis to stick out in the back and you will feel a broadening through your thighs, hips, and lower back. If you take one hand to your lower back, you should now be able to feel the curve. (A note of caution for those with disc injuries: Do this step slowly and carefully. If you move too fast without engaging the muscles
On the Mat
Whatever type of exercise you choose to help with your lower back pain, it is important to make sure it is well-rounded for the entire body and includes both toning and stretching. Yoga is a natural choice for its focus on this type of muscular balance, yet there is no “one size fits all” yoga pose for back pain. As you bring your attention to these issues of alignment, each pose in your practice will become more powerful and you will be able to do more than you ever imagined. Not only will you be able to heal your injuries, you will put yourself in a better position to go deeper into your practice. In each pose check in with your body and see if you are lined up. It may take some time at first, but the more you do it, the easier it will be. Practicing yoga is not just about putting yourself in different positions. Yoga is about mindful awareness on and off the mat. While practicing yoga, you can focus this mindful awareness to your alignment and on building a balance between strength and flexibility with each pose.
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Massage & Yoga Therapy for Effective Neck Pain Relief by Nancy Sheehan
photo courtesy ABMP
F
or many, chronic neck pain is a serious, painful, and frequently debilitating problem. Emotionally stressful states such as worry, grief, anger, or fear can cause us to clench our neck muscles without realizing it. Chemical stressors such as inhaling or ingesting toxins like tobacco, smog, unhealthy foods, preservatives, or even medications can affect muscle tone and the nerves of the neck. We find conventional treatments are of limited help, with medication only masking the symptoms and provid-
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So what does the ideal "perfect posture" look like? From the side you should be able to draw a line perpendicular to the floor straight through the ear, shoulder, hip, and ankle. Indicative of misalignment, any deviance from symmetry represents either a current or eventual problem. Unfortunately, Forward Head Posture (FHP) is a very common misalignment, and one of the main causes of chronic neck pain. A typical head weights about 10-12 pounds and many of us spend much of the day in FHP either at the desk, doing dishes or driving the car. One of the easiest places to correct FHP is in the car while driving. By taking advantage of the head rest by leaning back on it, we can easily hold our head in balance over our shoulders. I always get laughs in lectures when I explain that we are driving as if our head has to get to our destination first! One of the easiest places to correct Once a postural deviation from normal is Forward Head Posture is in the identified, the next step car by taking advantage of the is to identify the muscles head rest. involved. With FHP we see the muscles on the front of the body (anterior) chronically shorten ing temporary relief. Unabated neck pain and pull the neck out of alignment. often contributes to pain in other areas such Conversely the muscles on the back of the as the head, shoulder, arm, wrist, and hand. body (posterior) are abnormally stretched From a holistic perspective we must consider and irritated. A comprehensive approach ideal alignment and how to restore it. By that includes precise bodywork can address addressing the postural imbalances that both of these issues. When we relieve the cause neck pain through bodywork and yoga, anterior neck muscles then the back and adjacent structures do not have to compenit is possible to find relief.
PAIN
RELIEF
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sate for the front muscles that are extremely tight and short. Attention to FHP, the root of the neck pain, will bring a more permanent relief. Most people with FHP complain of pain in the back of the neck but an effective treatment plan won’t just chase the symptoms, it will accurately address the root cause and restore normal muscle tone. Therapeutic and individualized massage or yoga sessions will help bring the body’s posture back to the plumb line and rebalance the head more precisely over the center. Good posture can even help with recovery from trauma such as sprained cervical (neck) ligaments from a whiplash, for example. Sometimes a lifestyle or ergonomic adjustment, such as changing from a purse to a backpack, or sitting in a chair of proper height, may be necessary. In general being conscious of maintaining proper posture as well as finding a way to release stress will help most people recover from their symptoms of FHP.
To find a qualified practitioner in your area to help with neck pain visit ABMP.com (for bodywork) or IAYT.com (for therapeutic yoga).
It is important to note that correcting FHP is a 24-houra-day task. In many cases of FHP, sleeping habits are partially to blame for creating the postural imbalance. Going to sleep in a fetal position, on your side with your head forward, re-enforces the FHP and all postural/physical stresses associated with it. Make it a habit to fall asleep lying on your back after consciously relaxing all of your muscles. Allow your limbs, torso and head to feel heavy as you imagine sinking into your bed. Falling asleep this way contributes to more restful sleep and can help you wake up feeling energized. When our body is in balance it’s much easier to relax and it is said that a more spacious neck allows a more open mental outlook. Let’s all lift up our heads and enjoy the . bounty of Mother Earth this season.
Nancy Sheehan LMT is owner/director of Cranbury Therapeutic Massage. She believes that good neck posture often leads to joyful singing. For information visit cranburymassage.com.
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yoga + health l O F F T H E M A T
Take a Yoga Break!
Try this 4-Pose Sequence to bring “Namaste” to the Work Day By Mary E. Tricario Photos by Helen Hsu
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am one of the many people out there who have 2 jobs. Not only am I a yoga instructor and weight loss coach, but I also have a day job for a large corporation. Monday through Friday, from 7:30 to 4:30, I, like so many of my fellow tribesmen and women of the cubical world, sit behind a desk and work on a computer for most of the day. One common theme amongst us is that we are all trying to find balance in a world where deadlines, conference calls, and Dilbert© cartoons rule. So many corporations talk about finding “Work/Life Balance” as if it was the lost treasure of some ancient civilization. Well, unfortunately, for so many of my tribe, we’ve lost the map to that treasure chest. Over the past few decades, our work hours have become longer and due to cost-cutting measures many offices have one person carrying the workload of two or three employees.
Technology that is supposed to be helping us is actually causing us to lose sight of the Life portion of that Work/Life Balance idea. I will admit, even as recently as the past month, I have allowed the Work part of my balance to be the main focus of my life. Long hours trying to finish “just one more” task left me weary, stressed and eventually made it hard to perform at my best. At times when your Work/Life Balance equation feels out of whack at the office, I offer you this 4-pose yoga sequence to inject some peace and balance into an otherwise hectic day. This will take less time than an extra-long lunch or a midday sanity-saving trip to the coffee shop. Remember to breathe deeply in and out through your nose throughout this sequence. Deepening the breath is key to helping your body recover from stressful stimuli.
1. Neck Stretches Simple neck stretches give your neck and shoulders relief from looking at the computer monitor and looking down at your keyboard and/or paper documents. Keeping both feet firmly on the ground, hip width apart, draw your right ear to your right shoulder. For a deeper stretch bring your right hand to the top of the head and gently guide it closer to the shoulder. Allow both shoulders to feel relaxed as you stretch. Repeat this on the left side. Return your head to center and then allow your chin to come down to your chest feeling the stretch in the back of the neck.
© Helen Hsu, photographer
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© Helen Hsu, photographer
2. Thigh Stretch This stretch opens up the hip and stretches the upper thigh. Keeping your right foot firmly on the ground, lift your left leg, bend the knee and allow the left ankle to rest on the top of the right knee. With your left hand on the top of your left knee gently press the knee down. Keeping the left foot flexed, place your right hand on the bottom of the left foot and press it into your hand. Gently bend at the hips and lean forward. Once you feel a good stretch, hold this position. Repeat on the other side.
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3. Twist Gentle twists give your midsection a break from being in the same seated position all day and help to release toxins from the body. With your feet firmly rooted on the ground, lengthen the spine and draw the shoulder blades down the back. Place your right hand on the lower portion of the back of the chair. Place your left hand on the outside of your right knee and gently twist at the waist to your right side. Repeat on the left.
4. Side Stretch Side Stretches allow you to lengthen the midsection which often gets compressed from sitting at a desk for long periods of time. With the shoulder blades on the back, allow the right arm to come down and the fingertips point towards the floor. Grounding down through the left hip, extend the left arm up and over your left ear as you tilt towards the right side. As you stretch, press down more through the left side of your body increasing the stretch. Repeat on the other side.
Creating Balance So how do you achieve that elusive Work/Life Balance? I will say that it doesn’t come overnight and I don’t know of anyone who has perfected it. But at the very least, a few tweaks to the way we look at our work day can make a huge impact on how we can move towards that goal of achieving balance and making the day a bit easier. Try these tips to bring your Work/Life Balance Equation into check: 1. Schedule lunch and other breaks on your calendar as you would other meetings. Most offices have a calendar system that allows other employees to see when a colleague is busy so that they can avoid scheduling meetings during certain times. Use this to your advantage. Set up recurring daily appointments for lunch and short breaks and treat those appointments as you would an important meeting. Taking time out of your day to step away from your work (and maybe even practice your yoga!) will help you refocus and manage tasks with a clearer head. 2. Set aside the last half hour of your day as an opportunity to plan for the next. Just like you scheduled your lunch and other breaks on your calendar, also block off the last half hour of every day to give yourself time to shut down. Use this time to reflect on what you have accomplished that day and what you need to prioritize for the next. It’s during this time that many people are tempted to do “just one last thing” before they leave for the day. Resist that temptation and make that small task the first thing you handle the next morning. This way, you end your day knowing what is ahead and you will start the next day feeling refreshed and organized. 3. Take some time out to stretch. So often we sit behind a computer on auto-pilot, ignoring the signs within our body that tell us it is time to get up and stretch. The body needs to move every so often. Doing some simple chair yoga poses like the ones in this article will give your body the break it needs to get you through the whole day. 4. Know that your time is just as valuable as everyone else’s. So often I hear that people didn’t take their lunch or a well-needed break because someone had scheduled a meeting during their planned break time. While it is okay to make exceptions for emergencies, make working through lunch or breaks a last resort. When we allow other people to dictate our schedule, we lose control over our time. When we lose sight that our time is important, that is when we start to lose that grip on our balance.
Practice this simple sequence whenever you feel like you need a little lift in your day to increase circulation, relieve tension, and clear your mind. The beauty of yoga is that in can be practiced anywhere - even in the cubicle world - for a profound effect on overall well-being.
© Helen Hsu, photographer
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 is currently offered at Inner Light Yoga Center. For more information, please visit her website a heroespose.com. NAMASTE NEWS
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yoga + health l S A F E T Y
Heating Up Your Yoga Practice: From the Inside Out by Tarra J. Madore
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here is something wonderful about a good sweat – especially when you are sweating from your yoga practice. Glistening from head to toe from a strong practice makes you feel like you have gotten a great workout and cleansed your system. With the increased interest in doing yoga in heated environments, it is valuable to note that there is an actual difference between sweating as a by-product of using muscular energy and as a response to being in a heated environment. There are many misconceptions about sweating, body heat, and fat loss as they relate to yoga and other physical activities.
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The physiology of sweat
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We know that sweating is a form of excretion and it does help rid the body of toxins. One of the biggest misconceptions about sweat is that the more you sweat, the more fat you burn. Sweating does not cause nor indicate fat loss. Sweating is your body’s reaction to increased temperatures and is the primary method used to cool the body. In order for the body to function optimally, body temperature must remain relatively constant. Luckily, we have a regulatory system, called thermoregulation, in place to keep our body temperature relatively constant in any type of environment. So when we walk into a cold room our body responds by constricting the blood vessels in order to preserve heat. When we walk into a hot space we begin to sweat to allow for heat to dissipate through evaporation. Both cold and hot temperatures can wreak havoc on our body systems. The cold air conditioning in the summer can cause the blood vessels to constrict and muscles to contract. This increases the workload of the heart. The heart will have to pump harder to get blood to all areas of the body. Most people know that the summer midday sun is so hot that it is not recommended to do work or exercise outside during the sun’s peak hours, really between 10am and 4pm. Runners tend to run outdoors in the early morning or late evening when the sun is not as hot. This is smart thinking on their part because when you lose too much water through sweating, you cause dehydration.
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Our body is made up of about 75% water, varying slightly depending on age and other factors. When you lose water, you do technically lose weight. This fact makes increased sweating during practice excessively attractive to some people. Even though you drop water weight quickly, you gain it right back by taking in the water necessary for replenishing your system. Dehydration occurs when you lose more water than you take in. So whenever you are sweating, you must drink water. One of the main causes of dehydration is hard work or exercise in excessively high temperatures. The body is smart enough to trigger the thirst mechanism in response to water loss. When you are thirsty, you need to drink. If you do not replenish water naturally the body has to employ more drastic measures to keep alive. The body will begin to decrease urine output, the mouth gets dry, your eyes stop tearing, your muscles cramp, you may have heart palpitations, you get lightheaded, and may experience nausea or vomiting. You can experience one or all of these warning signs. Dehydration is serious and can lead to many problems including organ failures, coma, and death.
Want to heat up your practice?
Most people don’t want to practice yoga in excessively cold environments. However, many want to practice in excessive heat. The idea to cleanse the body is a good one. I love a good sweat. However, if you are in a room that makes you sweat before you begin your practice, you will be fighting against your body’s natural mechanisms to keep you healthy and safe. If you are sweating from the outside temperature (outside your body) then your body is already starting its cooling response and will continue to try and cool itself throughout your practice in order to maintain proper function. With that in mind, your muscles will not create the heat needed to burn calories and burn fat. On the other hand if you practice in a mild temperature, you will, through your practice create a different kind of heat by working your muscles. By allowing your muscles to generate your heat, you will definitely work up a sweat while also burning calories and fat. A room with a temperature between 72 and 78 is an amazing sanctuary for a strong and flexible practice space. That temperature range is not a hard rule, rather a general guideline. It keeps your muscles warm, yet allows you to crank up the heat from the inside out. That translates to a sweat that builds up from your hard work not from the outside temperature. It is not recommended to practice in a space with temperatures cooler than 72 degrees as this may cause the body’s natural thermoregulation system to restrict blood flow to keep the core warm. If you do enjoy a yoga practice where the room is heated to a temperature above 78 degrees, please be sure to do so with the guidance of a welltrained instructor and be sure to replenish water often. So heat up your practice safely and efficiently by working your muscles deeply. A good strong practice can open you in ways you never thought possible.
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yoga + health
ACROYOGA: THE YOGA OF PLAY CONTINUED FROM PAGE 19
massage – what could be better? After the flyer touches down, they thank their partner by offering a few simple Thai Massage
moves to benefit the low back and legs – thus completing the cycle of giving and receiving, honoring and accepting, inhaling and exhaling. For thrill-seekers, circus aficionados, ex-gymnasts and the like, dynamic flying is an empowering, exhilarating practice, which builds upon the trust and communication generated earlier in the class. Dynamic flying utilizes strength, balance, control, and timing to execute fluid, stunning sequences that seem to defy gravity. A quiet hero in the mix is the spotter – always at the ready with support and safety for both partners. So is this for you? Considering that AcroYoga believes that there are no strangers, just people we haven’t met, classes and workshops are open to solo participants, meaning that you do not have to bring a partner in order to attend. You just have to be willing to make new connections, listen to your body, and breathe. New students of AcroYoga often find themselves hooked on the ‘feel good’ factor, the fun, and the feeling of connection. A frequent comment postclass: “This looked hard, but the techniques and the support made it easy!” AcroYoga as a practice is also applicable to life: we are stronger together than we are alone.
AcroYoga includes partnered “flying” that allows for a unique yoga experience.
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Carolyn Cohen operates a holistic healing arts studio in Lambertville, NJ offering yoga, bodywork, and wellness. In 2004, she collaboratively developed the AcroYoga practice in California, facilitating trainings and retreats worldwide. For more information visit carolyncohen.org..
cultivating karma
Third Eye Insight: Fitness for the Blind An “Eye Opening” Experience by Nicole DeNardo
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oga encourages us all to look within, to sharpen our focus inward while allowing thoughts and distractions from outside our body to float away. In this spirit, our teachers often remind us not to focus on the practice of our fellow students, but instead to be completely engrossed in our own experience. However, it’s inevitable that most of us take in all of the stimuli around us, including the postures of other students, even using what we learn from watching others to help our own practice. Consider how different your practice would be if you were unable to use sight to help shape your practice. Sensei Devin Fernandez was already a well-trained martial arts and yoga practitioner when he began to notice changes in his eyesight. Even though he was diagnosed with a rare eye disease that will eventually cause blindness, he was determined not to allow this experience to rob him of his practice. As a result he and partner Kim Fernandez founded Third Eye Insight (TEI), Fitness for the Blind, located in West Islip, NY. Their program provides free classes in yoga and martial arts to the blind or visually impaired to help others with similar issues and show that literally anyone can do yoga. One of TEI’s instructors, Jackie Mazzarella, found that teaching the blind has helped her become a better teacher. She finds that she must be very specific in her instructions. “I am learning to express myself,” she says “and learn which verbal cues work best.” In some ways, the fact that the students can’t see can be helpful to their practice. She finds that her students are more in tune with their body, something that many sighted yogis struggle to achieve. Mazzarella teaches vinyasa, alignment and Kundalini based styles to her students and will occasionally teach class using chairs because it helps students feel grounded.
Sensei Devin Fernandez
Meditation is also an important part of TEI’s offerings. Through meditation, they give their blind or visually impaired students a tool for dealing with their daily stressors. It is common for blind or visually impaired individuals to have heightened perception from other senses. This can, at times, be a stressor because it can be challenging to ignore distracting sounds, especially when you are unable to see their source. Sensei Fernandez explained that pranayama (breath control) and meditation helps the student to let go and learn to “just breathe” when in a frightened situation. They also learn to relax and pay attention to their body, become centered, and have a quiet mind. Practicing yoga has also helped the students emotionally. “Students came in timid, and then became confident physi-
cally and mentally. You can see the attitude change in their voice,” observes Sensei Fernandez. Mazzarella adds how she tries to add positive messages to her yoga class. “We try to take the path they have been given and turn that into a positive. They become stronger.” Sensei Fernandez adds, “They learn to step out of their comfort zone. They go to the movies and do other activities. They begin to do things they have not or wouldn’t have thought about doing in the past.” Thinking long-term, the Fernandezes would like to create a facility where they can grow and offer more classes such as Tai Chi. In addition, Kim Fernandez explains that she would like to spread the idea to other associations in other states and countries. TEI graciously accepts donations to offset the cost of their free classes and is always looking for teachers to volunteer to teach any style of yoga to their students. If a sighted person would like to experience a class, they must use a blindfold and give a donation (suggestion of ten dollars). This levels out the playing field for the blind/visually impaired students, however, it has also proved to be an “eye-opening” experience for the sighted students. Sensei Fernandez tells a story of a visually impaired mother who brought her two sighted daughters in their mid 20s to a class. After practicing with a blindfold on, the daughters began to cry because they didn’t realize what their mom was going through. The founders and volunteers at TEI have clearly embraced the true message of yoga and are expressing their devotion to its principles by positively changing the lives of others. If you would like to learn more about TEI, have an interest in taking a class for the visually impaired, or would like to learn more about teaching or volunteer opportunities visit thirdeyeinsight.org.
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cultivating karma
Dear Universe: Which way should I go? Methods for Discerning Your Path by Cynthia Yoder
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number of years ago, I felt as lost as a fish in a desert. I was feeling discontented with my career, relationships, and creative work. Everything seemed to be changing within me, yet my external world was not reflecting these changes. It was disconcerting, to say the least. In that time period, I met a spiritual teacher who began to show me what I already knew but had forgotten: that I already had an internal guiding voice directing my path if I was willing to listen. This marked the beginning of both my own active listening for guidance which helped address the challenges in my life as well as my work as an intuitive guide for others. It was a monumental shift, and one that put me back into the flow of my life. But it wasn’t easy, as I had not yet developed the tools for inner listening that I have now. Discerning your path, when there are no sign posts blinking the way, no external GPS telling you “turn here,” can be frustrating at times. You might wonder if you will ever find your way or if you will run in one place for what feels like an eternity. But there are ways to plug into your inner guidance so that you know which way to go. Right now, reading these words, you are listening to your own GPS. You followed the inner prompt to find out more about how you can discern your path. Now you are positioned in inner listening and gathering. The most important thing to remember in discernment is that the path you are unfolding is actually much more dynamic than your rational mind can conceive. You are a vortex of divine creativity, in a body, and the path you are taking is a path that your soul was on long before you were born and will go on after you die. Once you can see the breadth of this path, your decisions will be based on not whether your decision will make you feel comfortable but whether it lines up with this greater trajectory of your soul. When my teacher first suggested that I do intuitive work with others there were two things that happened. The first was a relaxation response in my body. I had known there was something else arising for me, yet the lack of clarity about what was arising made me feel like jumping out of my skin on most days. Now I could relax a little. The second thing that developed was a constellation of resistance in the form of questioning and doubt that took me many years to resolve and is still being resolved, though on a subtler level. Resistance is an aspect of our unfolding that is important for gaining strength and resolve. But it is unnerving on the personality level. We want it all to flow. As you consider various paths before you, try this exercise to test each of those paths in turn for clearer discernment. Ask yourself which is most lined up with your soul’s trajectory. Imagine yourself walking down each path, seeing your whole life arising from that path: how does it feel to wake up in the morning on that path, how are you
The most important thing to remember is your path is much more dynamic then you can conceive. breathing, how does it feel to do the things that this path would entail? Which path, when you imagine walking on it, makes you feel more alive, lets you breathe easier, and helps you wake up with excitement in your bones? If it helps to write out this imagining, then write it out. Make it as real as possible. Your brain does not know if the experience is real or imaginary. So make it very real in your imagination, and see how your body responds. Then take time to look at what resistance may immediately follow this exercise. Resistance may be couched in beliefs such as, “there is no money in that,” or “that’s absurd.” It may be a tightness in your throat or belly. Welcome this resistance and breathe into it. Journal all the resistance and what it has to say. It is here to test your resolve, and to make you stronger. Consider bringing the results of these exercises to a trusted friend, a group of friends, a mentor, or a family member. This kind of external mirroring is excellent for helping us see our path with even clearer vision. Blessings for your way.
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.
If you feel stressed or blocked... You may find clarity and healing through the energy medicine of vibratory sound Call Cynthia Yoder for a Private Sound Healing Session for Insight and Healing 609.799.6071 • www.cynthiayoder.com In person/by phone • Princeton Junction, NJ
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cultivating karma
Returning to “Yoga Camp” By Lisa Nicole Chen
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oga conferences are very much like summer camp. If you enjoyed seemingly endless days filled with the creative arts, athletic activities, and counselors sharing their expertise – then, you’ll want to pack your yoga mat and send yourself off to a yoga conference!
A conference is a great pace to learn from fellow yogis
Signing-up for the right yoga conference
Years ago I attended a GirlScout overnight camp, while other years my parents enrolled me at the YMCA day camp. A few of my friends went to soccer camp while others went to cheerleader clinics. I even remember attending a yearbook camp one summer. Yoga conferences are just as diverse. The type you attend should align with your interest – and that can change from year-to-year. If you’re looking for variety and exposure to different teachers and traditions, you may enjoy annual conferences sponsored by Yoga Journal (yjevents.com) in New York, Colorado, San Francisco, and Chicago. If you’re vibe is more relaxed and eclectic, you may enjoy the yoga and music festival Wanderlust (stratton.wan derlustfestival.com) traditionally held in Iowa and most recently in Vermont. Yearround you can attend yoga weekends at retreats such as Kripalu (kripalu.org) in western Massachusetts or the Omega Institute (eomega.org) in Rhinebeck, NY. At any of these conferences you’ll have the opportunity to study with renowned masters and pursue a specialty area not offered at your home studio. Anything from “effortless arm balances” with Jason Crandell, “detoxing twists” from Anusara teacher Elena Brower or the fundamentals of Jivamukti Yoga with Dechen Thurman. The important thing to remember when making the decision is that there’s not only one “right” conference for you. You’re likely to have a beau34
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Trying new teachers and styles is one benefit of attending a conference.
tiful, uplifting experience whichever conference you choose. Making this choice certainly shouldn’t be a stressful one! Follow your heart, have the courage to try something new, and open yourself to this exciting experience.
Set a budget for specialty items on sale at the marketplace.
Preparing for the yoga conference
Beyond your yoga mat, props, water bottle, journal and maybe a few friends, you’ll want to bring an open mind. When you were younger, sometimes you made friends
cultivating karma
with a kid you despised at the beginning of camp and other times your best friendships were shattered. Expectations are often challenged. I remember attending a yoga conference where I took a class with a megayogi celebrity. I expected this man to walk in our room encased by a shining halo and wisdom to pass from him with each threepart breath. Instead, he just taught a standard yoga class, and, he didn’t even levitate. At this same conference an unassuming teacher I was previously unfamiliar with surpassed my wildest expectation and was the most illuminating teacher of the weekend. He left such an impression on me that I attend his classes whenever he travels to New York and he inspires my practice to this day. Also, prepare yourself to be exposed to the equivalent of a yoga Mall of America. Most yoga conferences host amazing marketplaces. Reminiscent of summer camp “arts and crafts” you’ll find a traveling bazaar with yoga art, clothing, organic food products, jewelry, aromatherapy, and props of every size and shape. You’ll want to bring your wallet – and, some will power. One way to avoid overspending at the “yoga mall” is to create a wish list before you leave home. Is that trusty yoga mat starting to look a bit worn? Do your research before you go and figure out your budget for a new one and perhaps some brands you’d like to check out when at the conference. Having all of the retailers in one place is a great opportunity to comparison shop. Don’t forget to give yourself a little leeway with your budget. You’ll want to be able to treat yourself with a guilt-free conscience after a long day on your mat.
Experiencing the yoga conference
Whatever you do, pace yourself! If you are not used to practicing all day, for three or four days straight, you may be in for a surprise when your muscles scream in rebellion. There is so much to learn and so many amazing teachers you can’t help but wear yourself out. However, that’s when
Most conferences offer a boutique for speciality products
a common love of yoga and learning. From there, the possibilities are endless. While recently attending a conference keynote address from author Michael Pollan, I was seated near two women who were discussing the merits of cleanses. Before the evening was over I’d learned about their holistic health practice and had become a client!
Conclusion
Bring a journal to record your ideas.
you have to remind yourself of your own personal limit. Just because your mat-mate can do 20 backbends from a standing position doesn’t mean you can too if it’s not your regular practice. By listening to your body and knowing your limits you can still experience a beautiful practice without hurting yourself. Remember that ahimsa (non-violence) applies to you too! Beyond the mat, conferences are a great opportunity to network and make new friends. I have met so many amazing people over the years at these events. When you meet someone new at a conference you already know that you share
When I think back to summer camp I have an idyllic recollection of exhilarating joy in an exhausted body, fighting sleep as my bus rambled home each day with the warm rays of the setting sun on my sun-kissed face. That’s the same way I feel at the end of a yoga conference. And, just as you never want the summer to end, you don’t want a conference to finish. The advantage of yoga conferences is that you don’t have to wait an entire season to sign-up for another one. It’s an endless summer of options!
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: http://www.linkedin.com/in/lisani colechen. NAMASTE NEWS
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events
Summer Events June 24: Twistin’ Your Tails Away, Hamilton Manor, Hamilton. Family style dinner, cash bar, live music with the Fabulous Greaseband. Cost: $50. Proceeds benefit A.F.E.W. Pets and Hamilton Animal Shelter. Visit afewpets.com for tickets. June 24: 8:15am. Tai Chi, West Windsor Senior Center, West Windsor. Free and open to beginners of all ages. Call 609-799-9068 or visit wwparks-recreation.com. June 25: 10am. T’ai Chi Ch’uan, Plainsboro Public Library, Plainsboro. Meditation in motion presented by Todd Tieger for all levels. Free. Call 609-275-2897 for more info. June 25: 3pm-5pm. Unfolding of the Body and the Breath, Yoga Anjali, Lake Como. Discover headstand and shoulderstand with a practice that opens the shoulders and the hips. Cost: $35. Visit yogaanjali.com for more info. June 26: 1pm - 4pm. Vinyasa Intensive with Tracey Ulshafer, One Yoga Center, East Windsor. Deepen your connection between breath and movement in your practice. This intensive is not for true beginners, but is ideal for intermediate/ advanced practitioners. Visit oneyogacenter.net for more info or to register. July 10: 9:30am 10:30am. 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 36
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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 609-924-4800 to register. July 12: 7pm - 9pm. Hypnotherapy for Sustainable Weight Loss, Center for Relaxation & Healing, Plainsboro. Learn how hypnosis can remove negative habits and thoughts to help you manage weight. A group hypnosis is included. Call 609-750-7432 or visit relaxationandhealing.com. July 16: Insight Meditation Open House, Princeton Center for Yoga & Health, Skillman. Learn the basics of insight meditation from practitioner Beth Evard. Free event, beginners welcome. Visit princeton yoga.com for more info. July 16-17: 10am - 6pm. Aesthetic Treatment with Acupuncture & Herbs, Eastern School, Montclair. Led by renowned Chinese herbal medicine practitioner Jeffrey Yuen this workshop is a must for Acupuncturists looking to deepen their practice. Visit easternschool.com for more info and to register. July 17: Meditation, Kirtan & Satsang, Freehold Yoga Center, Freehold. Immerse in these devotional practices at an open house. Event is by donation and open to the public, beginners welcome. Visit freeholdyogacenter. com for more info. July 17: 7pm - 9pm. AcroYoga, Lambertville. Learn the basics of partner “flying” and experience this unique practice that combines yoga, acrobatics,
events
Calendar and Thai massage. Visit carolyncohen.org to register. July 19: 7pm - 8:45pm. Yoga for Back Pain, Center for Relaxation & Healing, Plainsboro. Learn sequences of yoga poses that can aid in recovery from back pain and injuries. Cost: $25. Call 609-750-7432 or visit relaxationandhealing.com. July 30: 1pm - 3pm. The Alignment Workshop, Coba Yoga, Little Silver. This workshop will allow you to practice for many years while keeping your body safe and free from injury. Cost $25. Call 732-8894656 or visit cobayoga.com to register. August 5: 6:30pm 9:30pm. Restaurant Supported Agriculture Dinner Series, Tre Piani, Plainsboro. Complete dinner based on local ingredients. Leftover food will be donated to area food bank. Prix fixe menu: $35. For reservations call 609-452-1515. August 7: 7pm - 9pm. AcroYoga, Lambertville. Learn the basics of partner “flying” and experience this unique practice that combines yoga, acrobatics, and Thai massage. Visit carolyncohen.org to register. August 13: 9:30pm 11pm.Full Moon Meditation, Holesome Holistic Center, Princeton. Freewill donation accepted. Visit shreyasyoga.com for more information.
August 20: 10am. T’ai Chi Ch’uan, Plainsboro Public Library, Plainsboro. Meditation in motion presented by Todd Tieger for all levels. Free. Call 609-2752897 for more info. August 21: 7pm - 9pm. AcroYoga, Lambertville. Learn the basics of partner “flying” and experience this unique practice that combines yoga, acrobatics, and Thai massage. Visit carolyncohen.org to register.
Plan Ahead:
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: NJ Namaste News Yoga & Health Expo, Our Lady Peace Church, Route 130, North Brunswick. Free event offering an opportunity to meet local 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. New Jersey Namaste News strives for accuracy in its event calendar listings, but we encourage you to call ahead before planning to attend. Planning an event of interest to the yoga community this fall? Email the editor at brian@njnamastenews.com with details and your listing may appear in a future issue as space allows. NAMASTE NEWS
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My Favorite Yoga Teacher by Brian J. Critchley
F
or my most recent birthday I received a book on “doga” or the practice of people doing yoga with their dogs. It was hilarious to see the pictures of the many different shapes and sizes of dogs doing yoga-like poses such as Sphinx or Triangle or even Savasana. It prompted me to do a little research online where I found several studios (none in NJ yet!) that offer doga for pups and their two-legged companions. While the practice of doga may seem to some to be nothing more than a gimmicky, far-fetched (pardon the pun) attempt by some studio owners to attract new students, watching doga YouTube videos certainly made me think about my own relationship with my dog and our shared experience of yoga. Experiencing yoga with my dog usually is limited to shooing him off my mat during Sun Salutations or avoiding the always lurking “face licking hazard” in 38
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poses like Handstand or, ironically enough, Downward Facing Dog. What if I actually took the time to incorporate him into my practice and opened myself up to learning from him as other doga practitioners have done? I’d probably be forced to admit that without a doubt my 4year old smooth coat dachshund is the real yoga teacher in the family. Not only is he ridiculously physically flexible and agile (with an impeccable grasp of both Downward and Upward-Facing Dog) but he seems to live life with the ease of a wellseasoned yogi. In watching his approach to life over the past 2+ years since we rescued him from a shelter, it has become clear that on most days he grasps yoga philosophy with more regularity and less effort than most other yogis I know. Here are just a few yoga lessons I’ve learned from my dog by watching his practice: • Live authentically and don’t be afraid to show your emotions. Wag when you’re happy, tuck your tail when you’re scared, bark when you’re angry, and beg when you’re hungry. • Feel those emotions and then let them go. Live only in this present moment. There’s no sense barking over a jogger who passed by ten minutes ago that you can’t even see anymore. • Find plenty of time during your day to close your eyes, relax, and breathe. (Preferably curled up in a circle on top of the couch cushions) • Practice asana often and everywhere. Most dogs (including my precious pup) do Downward and Upward Dog whenever they get up from being in a
reclined position. They don’t mind who is watching, don’t have to drive to the studio, and don’t need special yoga gear to get their yoga groove on. It is such a natural practice integrated into their everyday existence as I imagine the founders of yoga originally intended. • Demonstrate love every chance you get. This can be done with words or with exuberant face licking. (See previously discussed Handstand hazard). • Live life fearlessly, with wild abandon. Don’t just roll in any pile of leaves; find the biggest and stinkiest pile of leaves to roll in. • Every now and then let someone rub your belly. Showing your vulnerable side, admitting you don’t have all the answers, and allowing others to help you are attributes that are key to finding your way on your yoga journey. I’m not really sure that I’ll practice doga with my dog anytime soon. Dachshunds are notoriously stubborn so I’d probably have better luck getting my neighbor’s garden gnome statues into Triangle pose than trying to coax Dash into it. However, I think that the next time Dash wanders onto my mat at the start of my practice I just may let him stay there rather than nudging him out of the way so that I can get on with the “real” practice of yoga. Not only is his presence a good reminder to “go with the flow” regardless of whatever obstacles are in my way (especially the literal canine obstacle on my mat) I just may learn a thing or two from my favorite teacher. He reminds me every day that yoga is so much more than the asanas we practice, but it’s also an ongoing way of life.
Inner Light Yoga Center Experience the Difference With Registered Yoga Teachers Beginner to Advanced Levels Anusara-Inspired Classes Group and Private Classes Yoga Therapy Yoga Parties
200 Hr Yoga Alliance Certified Teacher Training Program 2FWREHU Âś - 0DUFK Âľ visit www.ilyc.com for more information
Inner Light Yoga Center 1626 Route 130 N, K-3 North Brunswick, NJ 08902
732.951.1100 www.ilyc.com