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CENTRAL JERSEY’S YOGA & HEALTHY LIVING GUIDE WINTER ISSUE 2011 • VOL. 3
w w w. n j n a m a s t e n e w s . c o m
FREE
5 reasons to add massage Make A Healthy Start in 2011 The Veggie Chick’s Guide to New Year’s Resolutions Losing Weight? Small Changes Make Big Impact Prevent Wrist Burnout with Massage & Yoga
Plus: Stress Knows No Age Limit: Yoga Benefits for Kids and more HEALTH & LIFESTYLE articles inside
to your selfcare routine
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You Belong Here. inspiration · joy · entertainment
State Ballet Theatre of Russia
SWAN LAKE SUNDAY, JANUARY 23, 2011 – 3 pm
BALÉ FOLCLÓRICO DA BAHIA SATURDAY, FEBRUARY 5, 2011 – 7:30 pm
State Ballet Theatre of Russia
Balé Folclórico Da Bahia
MARK MORRIS DANCE GROUP WEDNESDAY, MARCH 30, 2011 – 8 pm From Spain: Nacho Duato’s
COMPAÑIA NACIONAL DE DANZA 2 from Brazil
TUESDAY, APRIL 12, 2011 – 8 pm
AILEY II
including Revelations
WEDNESDAY, MAY 4, 2011 – 8 pm
BUY TICKETS NOW! Ailey II
609.258.2787 · www.mccarter.org 91 UNIVERSITY PLACE s PRINCETON s NJ 08540 This program is made possible in part by funds from the New Jersey State Council on the Arts/Department of State, a Partner Agency of the National Endowment for the Arts, and by funds from the National Endowment for the Arts.
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From the Publishers
namaste news N E W
J E R S E Y
PUBLISHING STAFF
Publishers Brian J. Critchley Tarra J. Madore Editor-in-Chief Brian J. Critchley Creative Director Tarra J. Madore Graphic Designer Stephanie Laudien Associate Editor Joyce Tsoi Advertising Sales Representatives Sydney Bernstein Greg LoBiondo Jessica Silva Contributing Writers Lisa Nicole Chen Nicole DeNardo Blanche E. King Daralyse Lyons Amanda Nicholson Kathy Rana Keith Ringeisen Lani Rosen-Gallagher Nancy Sheehan Jessica Silva Justine Thomson Mary E. Tricario Robin Wallace Cynthia Yoder Contributing Photographer Harry Rossmann We Welcome Your Feedback! 732-659-7365 brian@njnamastenews.com tarra@njnamastenews.com www.njnamastenews.com
Dear New Jersey Namaste News Readers, elcome to another issue of New Jersey Namaste News! This winter we are focusing on the theme of new beginnings. As we turn the page on 2010 and start a new year many of us will consider making changes to our routines that can have a lasting impact on health and wellness. However, as we are all too keenly aware the best laid health goals and plans made on January 1 sometimes don’t even last until Valentine’s Day. We’d like to consider ourselves a resource guide for anyone in central NJ (and beyond!) aiming to live a healthier, more mindful life. This time around we’ve really stepped up our game on that front and have devoted this issue to helping you stay on track with your goals for the new year. Want to eat healthier and lose weight? Check out our food section for some healthy recipes and a guide to setting weight loss goals. Want to start or deepen your yoga practice? We’ve got thoughtful articles from two new writers, Robin Wallace and Nicole DeNardo, about their experiences with finding a home studio and allowing yoga to transform their lives. Want to make an impact in your community or for the planet as a whole? Make sure to check out our article on karma yoga and our new feature “The Green Scene”. They both have great tips for making mindful choices and actions for the greater good. If you’re totally stumped on what to do to make improvements in your life, regular contributor, The Veggie Chick, may inspire you as she lets you take a peek at her resolutions list. We wish you abundant success in all of your goals and plans for 2011!
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© 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.
Namaste, Brian & Tarra PS: As a way of saying “Thank you” to our supporters we’ll be posting special offers and announcements from our advertisers on our Facebook fan page. If you haven’t done so already, now is a great time to become a fan on Facebook!
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WINTER ISSUE 2011 • VOL. 3
8 WELCOME 6 Yoga Buzz 8 11
The Veggie Chick on New Year’s Resolutions The Green Scene
MINDFUL EATING 12 Small Changes Create Big Impact
12 14
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HOT Winter Recipes
The Culinary Crystal Ball: 6 Healthy Trends for 2011
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Emotional Yoga: Combining Yoga & EFT
20
A Soft Heart & Strong Body: Chaturanga Dandasana
22
Finding a Yoga Home
19
Yoga for kids 24
Spreading Joy, One Child at a Time
25
Stress Knows No Age Limit
26
5 Reasons to Add Massage to Your Self-Care Routine
28
Debunking Common Yoga Myths
24
CULTIVATING KARMA 32 Recovering My Bliss 34 Finding Peace Through Karma Yoga
YOGA & HEALTH 16 Treasure Chest of Beauty 17 Prevent Wrist Burnout: Carpal Tunnel Advisory
Become a fan on Please
this Magazine.
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Following Your Intuition
37 38
Events Calendar Last Word: Melt Your Heart, Blow Your Mind
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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
It’s “A Better World” After All By Jessica Silva
magine a cafe where you could dine on a nutritious meal in exchange for volunteering for an hour. Now imagine that same cafe serves meals made from fresh, local, seasonal ingredients where you get to choose the portion size and either pay the suggested price or what you can afford. This unique dining experience called the “community cafe” is a new concept with only a handful in existence here in the United States, however Central New Jersey is fortunate ©iStockphoto.com/Daniel Loiselle enough to be home to one of them. Located in the Quilt Room of the Reformed Church in Highland Park, A Better World Café opened its doors in October of 2009 – a collaboration between the two non-profit organizations Elijah’s Promise and Who’s My Neighbor, Inc. Based on the philosophy, “One World Everybody Eats," A Better World believes everyone deserves a nutritious meal. The cafe is a passion for Executive Chef Rachel Wetson who says, “When you have good quality and local products, you don’t have to do much to them to make great tasting food.” Each day the café’s menu board changes, but on a typical day you’ll find soups, salads, sandwiches, and desserts featuring seasonal ingredients. The café’s flexible pricing allows guests on a tight budget to opt for the daily complimentary vegetarian meal. In addition customers with the means are encouraged to make a donation to cover the meal costs for someone who is less fortunate. The cafe is also economically sustainable. Not only is the cafe mostly volunteer based, it also abstains from using styrofoam cups, plastic utensils and paper plates, and leftovers are composted. Visit the café at 19 S. 2nd Avenue, Highland Park weekdays from 11am to 3pm for lunch. For more information visit betterworldcafe.org.
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FREE YOGA CLASSES: Inner Light Yoga Center he New Year is a wonderful time to begin or continue your yoga journey. To help, Inner Light Yoga Center on Route 130 North in North Brunswick will open their door for FREE YOGA CLASSES on Sunday, January 30, 2011. We often look outside of ourselves for answers to challenging life questions. However, yoga teaches us that we have all we need deep inside, we just have to learn to access it. The strength to persevere, to be better and do more than we ever imagined possible is what yoga allows for us. Yoga is a practice, a way of life. The more you do it, Kirtan Series at One Yoga Center, the more effective it is. In addition to free classes on January 30, ILYC will offer discounts on all regular priced class cards. East Windsor Students and seniors can also take advantage of exceptionhis winter One Yoga Center is hosting a series of kirtan events. The al discounts all year long. Free trial classes on January 30 include: series kicks off with New Mantra Sphere on January 15 at 7:30pm, 10:15-11:15 am Gentle Yoga continues with Robin Renee on February 12 at 7pm, and concludes 11:30-12:30 Beginner Yoga with Girish on March 26 at 8pm. Kirtan is the ecstatic chant that is 12:45-1:45pm MultiLevel Yoga (Some yoga experience is a common practice of bhakti or devotional yoga. Join the One Yoga recommended for the MultiLevel class) Center community for three evenings of uplifting chant and music – For more information about Inner Light Yoga Center visit no experience necessary and newcomers are welcome! For more www.ilyc.com. information call 609-918-0963 or visit oneyogacenter.net
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Mark Your Calendar!
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Y O G A
B U Z Z
welcome
Raves and Rants: Tell us what you think about… Barefoot Yoga’s Cotton Canvas Yoga Mat Bag Editor’s Note: I have one of these mat bags and absolutely love it! I used it when traveling to New York by train to take a master class with a couple of teachers in the city. The bag was roomy enough to carry two mats as well as all of the items I needed (keys, wallet, snacks, and a change of clothes) while being lightweight and compact enough to navigate the crowded New York subway. Here are what some fellow yogis had to say: “I found the duffel-type mat bag extremely functional. The bag opens on the side, not at the top, which, as the owner of a Jade mat, makes it easier to load into the bag. To make it even easier to use it has dual zippers. Another bonus was the size of the bag. I was able to carry two mats or one mat and a block, water bottle and towel with plenty of extra room. A pocket on the outside was convenient for car keys and one on the inside was good for storing money or personal items. The strap was wide, adjustable and comfortable for carrying over a shoulder. The stitching and fabric were of high quality, and the cost was between $39 and $44. I would highly recommend this bag; it is versatile, sturdy and reasonably priced.” –Anita, East Brunswick “This mat bag is definitely one you will want to check out. It is spacious enough that your mat fits easily and allows room for a towel or even a second mat if you like to double up! One of the best features is the inside zip pocket so you can keep keys or money right in the bag. I would highly recommend it!” –Brenda, Monroe 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.
New YogaSweat™ Training at YogaFit Mind Body Fitness Conferences This Year
Have a question about yoga practice, meditation or philosophy?
Local Dates: Boston, MA: April 7-10 • Long Island, NY: September 15-18
Do you have comments or want more information about articles you’ve read in New Jersey Namaste News?
ogaFit™ presents YogaSweat™ as the newest and hottest program for 2011. Safe, hot & sweaty yoga created by YogaFit™’s very own president and founder, Beth Shaw. Hot yoga programs are gaining in popularity because of heat’s purifying, cleansing and healing abilities. Added warmth to yoga prepares muscles and connective tissue for deeper stretches and facilitates perspiration, which serves to cleanse the body as well as clear the mind. Students and instructors are taught various medical conditions that can occur in a moderately heated environment, how to recognize and prevent them, how to modify sequences for beginners and special populations, and which individuals should avoid heat altogether. YogaFit™ is designed to improve the health, performance, and mental acuity of athletes or individuals interested in improving their level of fitness. Based on the ancient fitness science of hatha yoga, it blends balance, strength, flexibility and power in a fitness format. YogaFit™ overcomes the mystery of yoga by delivering a practical, userfriendly style, which is accessible, understandable, and doable by individuals at any level of fitness. The YogaFit™ style reduces the risk of injury and augments recovery for ailments including stress, lower back pain and tension. Taught by YogaFit-trained staff with in-depth experience and skills in yoga, anatomy and fitness, the YogaFit™ method is the only nationally recognized continuing education partner for ACE. Team YogaFit™ has 50 national trainers, and has trained over 100,000 fitness professionals and instructors at facilities in the U.S. and internationally. YogaFit™ has been the leader in Mind Body Fitness education since 1994. To sign up for this sizzling new course and other trainings near you go to www.yogafit.com.
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Send us your letters and we may publish them in an upcoming “Letters to the Editor” section! You can send your snail mail letters to: New Jersey Namaste News c/o Tarra Madore & Brian Critchley 1626 Route 130N, Suite K-3 North Brunswick, NJ 08902 Or send an email to the editor at: brian@njnamastenews.com. NAMASTE NEWS
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The Veggie Chick
©iStockphoto.com/Natasha-R-Graham
Veggie Chick ...
H
appy New Year, readers! With the start of a brand spanking new year, who doesn’t wonder about ways to make a fresh start, improve quality of life, and better one’s self and surroundings? Now that the holidays are behind me and I have a bit more down time, my mind has been occupied with ideas of how to make this year better than the last and make lasting changes to improve my life. So if you’re short on ideas or aren’t certain where to begin, use my think-aholic nature to your advantage and try one of these four resolutions on for size.
©iStockphoto.com/Steve Debenport
Resolution #1 Be more active and healthy For those of us who want to feel better about ourselves, get healthier, and look better too, here are some thoughts on how to make it happen. As far as physical activity, how about giving yoga a go? You are reading a yoga magazine after all, right? It can be a little intimidating to find a teacher and class that make you feel comfortable, but once you have, it’s a great healthy habit for the new year. Plus, you’re less likely to be 8
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sore all over after a yoga class than you are after lifting weights at the gym. To find a yoga class near you check out the Central NJ Class Calendar on page 31, visit the website of any of the local studios advertised here in New Jersey Namaste News, or go online to Yogafinder.com (a good site to find a local yoga class anywhere in the world). Remember many places offer free trials or beginner workshops at the start of the new year. If you’re still reluctant to find a studio for yoga practice and want to get your heart rate elevated, try taking a hike in the woods. Nothing makes me feel better than the quiet escape of walking among the trees. It’s also a great workout, and you can control the difficulty level by choosing a trail to fit your needs. Another way to get healthy is to adopt some new thoughts on eating. If you aren’t sold on vegetarianism for ethical reasons, think about the health benefits. Most vegetarians and vegans are slimmer and are at lower risk for heart disease than our meat eating counterparts. Check out tryveg.org for recipe ideas, tips and advice on starting a vegetarian diet and plenty of reasons to feel good about giving it a try.
Resolution #2 Meet someone special Now that we’ve worked on our fitness and health habits, why not take advantage of that extra confidence and fuzzy feeling we have knowing we look good in our skinniest skinny jeans and meet someone new. After all, Valentine’s Day isn’t far off. Some ideas
to enhance your love life include checking out a speed dating event, meet up group or online dating site. I’ve met some great people on EHarmony.com and at “8 minute dating” events. Go to 8minutedating.com to find events near you. Even if you don’t meet “the one” just yet, you’re getting out there, meeting new people, and at worst you’ll have some funny stories to tell your friends. When you eventually do meet your soulmate, all those practice dates will have you feeling as confident as a cow in the neighborhood vegan cafe.
©iStockphoto.com/LajosRepasi
Resolution # 3 Improve your karma Who doesn’t want to have good karma circling around them? With the stress of the holidays, I’m sure I’m not the only one out there who has let my manners slip, gotten curt with someone, and failed to hold the door for the person behind me. Start off slowly. Try once a day to give someone a compliment, say something encouraging to a coworker or family member, or take time to stop and really listen to someone. Try to make it a habit. Not only will you make oth-
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The Veggie Chick ers happy (think about how good it has made you feel when someone with a cart full lets you cut in front of them with your one item), but you will feel good about yourself knowing you’re doing something kind. Not everyone will appreciate your efforts, not every person will say thank you, but YOU will feel good inside. And who knows, maybe you’ll even start a chain reaction of good deeds.
SAY “GOODBYE” TO PAIN!
Muscles In Balance owner Angel Tortoriello-Umbach utilizes Specialized Neuromuscular Techniques to locate and treat the root of your tightness or pain while preventing future occurrences.
Resolution # 4 Volunteer more
©iStockphoto.com/kycstudio
While we’re giving the good karma thing a go, why not add a helping hand to those in need. Whether it is at a local animal shelter, food bank or any other cause special to you, look into volunteering. Many places have help around the holidays because that’s usually when people feel altruistic. But once the holiday spirit has passed, many places are left shorthanded. Take a look at Volunteermatch.org or Onebrick.org to find opportunities that are right for you. I hope everyone is enjoying a happy and healthy start to the new year. Best of luck on all your resolutions whatever they may be. Sure it can be tough to make changes, but give them your best shot. It’ll be worth it in the long run. If there is anything you’d like me to write about in the future, or if you’d like to help me with Resolution #2 and set me up with a funny, handsome, tree-hugging sweetie, please email me at theveggiechick@ hotmail.com. Yours truly, The Veggie Chick Amanda Nicholson (aka The Veggie Chick) has been living in North Plainfield her whole life and became interested in fashion at a young age. A vegetarian for many years, she strives to make her fashion choices conscious ones. She is a single mother of a teenage son, loves being outdoors, getting tattoos, and making tie-dyed apparel for her friends and family. NAMASTE NEWS
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Visit www.musclesinbalanceLLC.com for your free copy of “5 Ways to Restore Your Range of Motion and Live Pain Free” Or Call 609-439-1861 today!
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Kiss Up and Smell the Coffee
Looking for a healthy and natural way to add some spice to your love life – and your taste buds? Specially formulated with an ancient Asian ingredient – Tongkat Ali – this flavorful and organic coffee from Gano Excel™ is said to have a positive effect on the libido of men and women. Coffee that really puts extra ‘zing’ into your day!
Gano Excel’s family of Personal Care products are enriched with Ganoderma Lucidum, imbuing yoga practitioners with properties that help to optimize every function of their mind, body, and spirit.
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“I tried the Gano Tong Kat Ali and although my zest for “yes” has not been overly enhanced, my energy levels and concentration have dramatically improved.” Tina K., Chicago, IL.
“Que Rica! I am loving this Cafe’ de Tong Kat Ali. We have been drinking the Gano Cafe’ for two weeks and our love life has not been better.”
Hector C., Miami, FL
Since 1995, Gano Excel has been offering THE WORLD’S FIRST CHOICE of a healthier Coffee,Tea and Hot Schokolade. Taste what customers from 65 countries around the world love about Gano Excel. ®The enclosed information has not been evaluated by the United States Food and Drug Administration. Gano Excel® products are not intended to diagnose, treat, cure, prevent or mitigate any ailment. Always consult your physician if you have questions about products containing the Ganoderma Lucidum mushroom. All products are trademarks or registered trademarks of Gano Excel.®
www.GanoYoga.com Yoga’s 1st Choice in Ganoderma Lucidum®
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GREEN SCENE the green scene
The
Quality Products are Green Products By Keith Ringeisen
“They don’t make ‘em like they used to.” his adage is most often uttered either in frustration with a product’s poor quality (having burned out my fourth blender in eight years of marriage), or in admiration of an old-fashioned product that has stood the test of time (examining an eighty-year-old cider press). The truth of the statement, however, is undeniable: Mass-producers of goods no longer hold product quality and longevity as high priorities. Quality is a value that seems to be utterly lost. Last year, I bought a rubber ducky that only floats upside down. I can’t count the number of tools that have broken within days or even hours of being purchased. I’ve already mentioned the blender; and my plumber tells me that most major home appliances are only designed to last about a decade. My mom’s first clothes-washing machine was purchased in the late 60s. It was built in the Midwest, shipped from the factory to a local department store, then to her home. She used it through the mid 90s. When it finally broke down after nearly 30 years, a scrap-metal guy picked it up in his pickup truck. (Mom may have shed a tear as she watched.) I’m confident that every piece of it was recycled, with the exception of the few plastic pieces it contained. Compare this example to my own likely
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In cases where there is choice, though, the green-minded should carefully consider quality and expected longevity as contributing factors in their decision-making process. Furthermore, we can begin nurturing a revival of quality. Ask for it. Seek out others who value it. Commend those who produce quality, and call out those who don’t. In real life, there are few ‘hard and fast’ rules to greening up our existence. We all have different lifestyles, budgets and convictions, and for most of us, a formulaic
experience. In a 30 year period, I will go through three machines. In spite of the European name badge, I know that the components are manufactured all over the world, then shipped to a plant in Asia for assembly. Then it’s back to a warehouse in the US, to a retailer, and finally to my house. All of this will take place THREE times during the same Mass-producers of goods no life cycle as Mom’s trusty machine! And these new longer hold product quality and machines have fewer recyclable longevity as high priorities. parts. There is a lot of electronic circuitry (which typically contains heavy metals), and a LOT more plastic, none of which I see recycling symbols on. Considering all this, I truly approach simply isn’t the answer. It’s also wonder how Mom’s one machine would clear that the mainstreaming of the green compare to my three, in terms of their envi- revolution has brought about a proliferaronmental footprints. Of course, the best sce- tion of products and services that – though nario would be a combination of the two – marketed as ‘green’- may or may not be so, the quality and longevity of Mom’s machine in reality. Living with an environmental combined with the energy efficiency of my conscience will involve a more thoughtful machine. But I do wonder if, in comparison, approach, along with difficult decisions my fancy new machine would really turn out and compromises. to be such an ‘energy star’ after all. Being ‘green’ isn’t as easy as some would Keith Ringeisen is a Somerset County based have us believe. There are a number of fac- contractor who specializes in green construction tors to be considered; quality is just one. In of fences, patios, and organic gardens. Look for some cases we, unfortunately, have little upcoming columns from Keith in future issues of New Jersey Namaste News that will explore choice when it comes to the quality of cerfactors to consider when “going green” as well as tain products. Perhaps the best we can do specific green products and industries. Visit his at the moment is to be mindful of the fact websites at trulyhomegrown.com and truthat it actually matters. fence.com for more information.
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mindful eating
Small Changes Create BIG Impact By Mary E. Tricario oday everything is bigger than ever – from the vehicles we drive, to oversized soft drinks, to the enormous restaurant portions, and unfortunately to our expanding waist lines. Things have gotten so overgrown in our society that we have lost sight of the little things. We have even started to believe that in order to illicit change we must think bigger and grander, when in reality all we have to do is start small. Small changes create and affect BIG impact. When we talk about our health, specifically our weight loss goals, we have so many influences around us that try to dictate what we should look like and how we are supposed to live. This causes us to make goals that are so inflated that they often seem so far away. These huge goals, while good in the long run, often lead us to get discouraged because we don’t get there as quickly as we would like or as quickly as we are told to get there. However, setting goals is an important part of encouraging change, especially weight loss. So how do we work towards getting to our larger goals? The easiest and most effective way to do this is breaking things down into smaller, more manageable goals. When we talk about weight loss specifically, we all have a large goal in mind. Let’s say that goal is to lose 35 pounds. The safest way to achieve this is to aim to lose ½ - 1 ½ pounds per week (keeping in mind that 1 pound is equal to 3,500 calories). This gradual pace ensures that we are losing weight safely and that once we get to our larger goal, we stay there. With this in mind, it will take us roughly 35 weeks or 8 ½ months to get there. When faced with a task that will take the better part of a year to accomplish, a lot of
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folks would get discouraged and put this goal aside. In turn, they may even return to their unhealthy habits as they feel real change is too far away. Instead, if one sets small goals, continuous progress can be made toward reaching the larger goal. You can break down your weight goals into smaller ones like losing 5 pounds in 5 weeks, 10 pounds in 2 months or losing 10% of your body weight (which is a great goal because when you get to the 10% mark
©iStockphoto.com/Beata Becia
that is when you’ll really start seeing the good things that come from a healthy lifestyle). Also, you can create a fitness goal in which you walk 10,000 steps a day and/or attend a yoga class 1 – 2 times a week. If you would ultimately like to lose weight, your goals should also include changes you make in your eating habits. Some of those might include: • Cutting out soft drinks–If you drink one bottle of regular soda per day, this one step could save you 200 calories a day. 200 calories a day = 1,400 calories
a week = 1 pound lost in 2 ½ weeks with one simple step. • Switch to skim milk–Switching from whole milk to skim would save you about 100 calories a day. 100 calories a day = 700 calories a week = 1 pound lost in 5 weeks. • Cutting alcohol intake by half–Let’s say you have 1 can of regular beer 4 days a week. One can of regular beer has about 200 calories. Cutting that intake in half and only having one can 2 days a week saves you 400 calories a week. 400 calories a week = 1,600 a month = 1 pound lost in about 2 months just by doing this. Many serious practitioners of yoga choose to cut out alcohol intake entirely. That would put you on track to lose 1 pound per month! Just by making these 3 small changes, you would lose about 4 pounds in a month and a half’s time. In a year, you would reach your goal of losing 35 pounds. Small changes make a huge difference in the big picture. Without the little changes, it would be difficult to reach our goals in a healthy way. One last thing to remember when embarking on a weight loss journey: Be sure to take time to enjoy the little accomplishments and celebrate yourself. You deserve it.
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 at www.heroespose.com.
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mindful eating
HOT WINTER
Recipes By Brian J. Critchley
he winter can be a challenging time for vegetarians. We are spoiled during the warm months here in New Jersey when fresh, locally grown produce is abundant. During the winter doldrums those fresh locally grown options dry up and with the holiday shopping season behind us, our wallets are probably a little leaner too. Wait! Don’t reach for the phone and order pizza! Here are a couple of recipes that are vegetarian friendly, budget friendly and delicious. Plus, they can be easily made with canned or frozen vegetables when the produce section at your grocery store is out of items below.
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Place all ingredients into a crock pot and cook on high for 3 hours. If you’d like to thicken the chili you can dissolve 2 tbsp flour in ½ cup of warm water and add to the mixture and cook for another 30 minutes. Serve hot with crackers, croutons, and/or grated cheese.
Sweet Potato Chews for Dogs Don’t forget the pups! Here’s a recipe that will have your best friend begging for more. It is a great vegan substitute for rawhide chews. Wash a sweet potato (organic, if possible) and cut down the middle lengthwise. Then cut lengthwise slices about 1/3 of an inch wide and place them in a single layer on a cookie sheet. Put in a 250º oven for ©iStockphoto.com/dbuffoon about 3 hours. This leaves them kind of chewy, but you could also bake them a little longer if your dog prefers them crunchy. Feed up to 2 strips per day.
Vegetarian Beef & Broccoli 1 medium onion 1 red bell pepper, cut into strips (or medium jar of roasted red peppers, sliced) 3 large broccoli crowns, cut into florets (or large bag of frozen broccoli florets) 1 bag of frozen vegetarian beef tips by Gardein, thawed 1 clove garlic, minced Soy sauce (to taste) Sesame seeds (optional) Place onions and garlic in large skillet over medium heat and sauté in olive oil until onions are translucent. Add pepper, broccoli, vegetarian beef tips and soy sauce to taste. Stir fry on medium-high heat until vegetables are tender but not mushy. Top with sesame seeds and serve over brown rice
Vegan Chili 3 (15 oz) cans kidney beans 1 package frozen Morningstar Recipe Crumbles 1 large red onion, diced 4 stalks celery, diced 2 bell peppers, diced 3 tbsp molasses 2 tbsp chili powder 1 tbsp fresh cilantro 4 bay leaves 1 cup water Salt & pepper to taste
Somerset, NJ location serving Central New Jersey All types of fencing Installation - Repair - Modification - Restoration Organic Gardening Services (v) 908.837.9500 (c) 908.566.5640 (e) keith@tru-fence.com
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mindful eating
The Culinary Crystal Ball
6 Trends Coming to a Dinner Table Near You in 2011 By Kathy Rana
s I look into my culinary crystal ball for 2011, I would like to predict some new, and continued, trends for the coming year. In general I’m seeing healthy, locally produced items making a big impact on our food choices in 2011. See if you can spot these trends unfold at your local market, restaurant, or even your own dinner table!
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Gluten is Out With more and more people experiencing the benefits of eliminating, or at least reducing, the gluten in their diets, expect to see even more gluten free products in our local grocery stores. Some examples that point to this trend include: national brand Bob’s Red Mill expanding their gluten-free offerings to include baking mixes; Hopewell eatery The Blue Bottle Café identifying their gluten-free menu offerings; and the introduction of gluten-free desserts at DeLiteful Foods on Quakerbridge Road. Ready to make the switch? A great local resource for gluten-free eating is mygluten freenj.com.
Organic Gains Last year’s dry summer was a boon for area farms so we should see even more local organic produce in 2011 in both area markets and local restaurants. Additionally, with suppliers like Zone 7 connecting organic and sustainable farmers to local restaurants and grocers, we can expect better quality and more variety of organics. Many have concerns about the impact the big name grocers may have on small organic farmers, so our continued support of the “little guys” remains critical to the sustainability of local organic farmers. 14
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100 Mile Eating Gets Easier Plan to be able to get an even larger variety of produce from area community supported agriculture farms (CSA’s). Several books including, Plenty: One Man, One Woman, and a Raucous Year of Eating Locally and Eat Where You Live, popularized the possibility of truly buying local. Expect to see more varied produce at farmers’ markets, health food stores, and grocers, including locally produced eggs and artisanal breads and cheeses, so it becomes that much easier to eat local. Also on the horizon – locally produced cleaning products for the home.
Pies Replace Cupcakes No doubt this is a big upset for some, but expect to see those cute little pink frosted cupcakes edged out by their more rustic and less refined cousins – pies. Sweet and savory, baked and fried, traditional and innovative, pies will gain a foothold in 2011 across the country. Keep an eye out for apple-orange-cranberry hand pies and freeform rosemary vegetable tarts in area markets and restaurants.
Home Farms Local zoning laws are being updated to allow mico-farmers, aka your neighbors, to raise chickens and other small barnyard animals. With some not seeing an end to the current recession, the promise of harvesting your own eggs has become enticing to a number of people, including city-dwellers. Despite statistics showing that eggs are still cheaper from the grocery store, knowing what your chickens have been eating can be considered a real plus for some. This is also
a great experience for children to connect with critters that are not traditional pets. Thinking of raising your own brood? Check out backyardchickens.com for advice on coop design, supplies, and which chickens are best for your neck of the woods.
Restaurants Go Sustainable Following the growth in popularity of Farm-To-Table eating, in 2009 we saw the introduction of Square 1682, Philadelphia’s first Leadership in Energy and Environmental Design (LEED) Gold certified restaurant. From the energy efficient lighting to the use of recycled wood in the design and water that is filtered and bottled in-house, Square 1682 has been able to create an environment that takes its commitment to sustainability to the next level. Expect to see existing restaurants work to reduce operating costs and help the environment with the installation of solar panels and in-house water recycling systems. The recession of 2008 has had big impacts on many of us, and while I can’t predict the direction of the stock market in the new year, I can see how the financial uncertainty has changed the direction of our culinary culture. As we start to emerge from these dark days we will see innovative and sustainable products, services, and solutions such as those listed above. 2011 will no doubt bring the continued growth of our emerging green economy. Cheers!
Contact Chef Kathy at ChefKathy@Madelines Table.com to host your own organic dinner party in 2011.
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yoga + health S K I N C A R E
Treasure Chest of Beauty By Blanche E. King he new year is the perfect time to build a foundation for a healthy lifestyle and a natural skin care routine. Make taking the best care of you a priority – go for that walk, take time to do your yoga practice, and reduce the toxins you put in and on your body. One way to support your healthy goals and to keep track of your progress is to create a treasure chest of inner beauty. As you explore the possibilities of making your own skin care products, you’ll surely start to develop your own recipes that suit your skin type. As your treasure chest grows it can become a valuable resource for this new year and for generations to come.
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You’ll develop glorious skin and a beautiful complexion and set an example that will enhance your outer appearance and soothe your soul. To create your treasure chest gather an index box, index cards and dividers. You choose the size, style, and sections you’d like to explore – remember – this is your treasure chest. Make it big and detailed – make it small and basic – you create it, you refine it. It may take years to fill, but imagine the fun you’ll have trying out and refining all those great skin care recipes. Throughout the year we’ll provide articles that will build the contents of your
©iStockphoto.com/hammondovi
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treasure chest. This article will focus on skin cleansing, one of the basic fundamental steps to beautiful skin. Experiment with recipes for your skin type; there is a very good chance, simply because you’re reading New Jersey Namaste News, that you have many of the necessary items right within reach in your pantry!
Pure Cleaning Grains Preparation 1 part organic steel cut oats – finely ground 2 parts organic white cosmetic clay 1/4 part organic almonds – ground fine, but with a slight feel of “grit” 1/8 part dried organic lavender flowers – finely ground 1/8 part dried organic roses – finely ground Mix all the above in a glass bowl and transfer to a glass jar for storage. I’d suggest making small batches for only several uses as the ingredients will work best when freshest. Directions for use: • Take 1 tbsp and place in seashell or small glass bowl • Mix with just enough distilled water to make a soft, smooth paste • Massage on your face and neck in a very soft, circular motion • Let sit for about 30-60 seconds • Rinse with tepid water 20 times • Allow your skin to air dry for a few minutes • Apply a light moisturizer • You can use this preparation twice a day, every day By preparing your own skin and body cleansers you’ll avoid the toxic and irritating ingredients of commercially prepared products, not to mention the high cost of stocking your shelves with store-bought items.
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I N J U R Y
P R E V E N T I O N
yoga + health
Prevent Wrist Burnout!
Carpal Tunnel Syndrome Advisory By Nancy Sheehan, LMT re you experiencing numbness, burning and tingling, or episodes of frequent, recurring pain? Oops, what’s happening here? Carpal tunnel syndrome, or repetitive strain injury (RSI ) are catch-all terms for a host of disorders that may account for your symptoms. Although these cumulative trauma disorders and overuse syndromes are rampant among our online generation, the beneficial effects of treatments based on yoga and massage have only recently become widely publicized. True carpal tunnel syndrome occurs when the eight finger flexor tendons swell and cause impingement on the median nerve as it goes through the carpal tunnel in the wrist. When the median nerve is entrapped, pressure increases in the tunnel, starving the nerve of much needed oxygen. This makes the hand tingle, feel numb, or become so weak that you can’t grip things normally. These symptoms can also result from tightness in the forearm, shoulder or neck. For example, the pectoralis minor and scalene muscles can impinge on the arm nerves, causing pain down into the hand. As a result, treatment of carpal tunnel symptoms should be treated with a holistic approach. Recent research has suggested that yoga can help sufferers of carpal tunnel syndrome. For example, a 1998 study published in the the Journal of the American Medical Association by senior Iyengar yoga teacher Marion S. Garfinkel, Ed.D (280: 1601-03) demonstrated that an Iyengar yoga-based regimen was more effective than wrist splinting or no treatment in relieving some symptoms and signs of carpal tunnel syndrome. The yoga group reported significant improvements in grip strength and pain reduction compared to control subjects who did not receive any yoga instruction. Everyone wants to feel healthy as we move about the world, but what we often
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find after a long day at the computer, or an evening spent engaging in repetitive hobbies such as knitting, is that the action of repeatedly moving the same muscles over and over again along the same pathways causes the muscles to tighten. And performing the same movements many times a day over a long period of time can literally wear out the tissues. What begins as a minor irritation can eventually progress to a severe injury. These micro-tears set up the conditions for chronic inflammation, and
©iStockphoto.com/CW Lawrence
like threads on a rope, some of the collagen fibers will tear. When enough fibers tear swelling ensues, resulting in pinched nerves and the classic neurological symptoms of weakness and tingling. Thus, repetitive muscle use crosses the fine line from strong and healthy to short and tight. We can address these micro-traumas! Over time, as the intensity of the micro-trauma increases, the autonomic nervous system receives the message of injury and initiates the inflammation response. Pressure increases because one of the side effects of the inflammation response is a shortening of the muscle. Normally, tendons glide easily in their sheaths – but any change in tension to the musculature will increase inflammation in the tendons, causing irritation, swelling
and even squeezing of the median nerve. A regular yoga practice that focuses on upper extremity alignment can counteract these effects. To determine if yoga can help, begin by checking your alignment. This sounds easy enough but perfect shoulder placement can be elusive. If your shoulders slouch, slump or cave-inward, practice feeling your chest rise. Check that your shoulder blades are lying back instead of winging out. Fortunately, you don’t have to live with poor posture. If approached with patience, persistence and gentleness, corrective yoga exercises can yield excellent results. Improved posture has a huge impact, not just on the wrists, but on all parts of the body. How do we regain muscle memory and proper resting length of any muscle? Recruit a skilled deep tissue massage therapist who is familiar with altering structure and relaxing muscle restrictions. Remember, nerve impulses begin upstream in the neck. By addressing these tight postural muscles and focusing on realigning scar tissue, muscle memory can be reprogrammed, allowing for proper resting length. This will reduce the tension in the tendons as they glide in their sheaths. Pressure on the median nerve is then reduced and relief is on its way! I have found that the combination of yoga and massage therapies have a powerful synergy when they are applied to repetitive strain injuries such as carpal tunnel syndrome. Skillful deep tissue massage can lengthen and relax tight postural muscles while ongoing yoga practice can bring these newly lengthened muscles back into proper alignment.
Nancy Sheehan is owner/director of Cranbury Therapeutic Massage and is certified in Traditional Thai Massage, as well as Shiatsu, Swedish and Neuromuscular Therapies. For more information visit cranburymassage.com. NAMASTE NEWS
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E M O T I O N A L
Y O G A
yoga + health
Emotional Yoga: Combining Yoga and EFT By Daralyse Lyons ave you ever been doing yoga and experienced a deep emotional response? Our bodies are capable of storing emotions. For example, if you are feeling apprehensive about an upcoming stressful situation you may find you develop a headache. This is a physical response (headache) to an emotional experience (worry). However, the links between the body and emotions are often less direct and less immediate than this example. By acknowledging the link between the physical body and our emotions, we can use the physical discipline of yoga to uncover and access emotions. Once these latent emotions are uncovered, the Emotional Freedom Technique (EFT) can act as acupressure that facilitates emotional release. The technique was founded by Gary Craig, an engineer, who set out to find an effective approach for treating emotional issues. The miracle of EFT is that it resolves physical and emotional issues rapidly and permanently. The premise behind EFT is the Discovery Statement that, “The cause of all negative emotions is a disruption in the body’s energy system.” For example, a person witnesses a car accident, the system experiences a jolt, and the response is fear. Someone else may witness the same event without fear. What’s the difference? For some people the experience causes a disruption in the energy flow of the body that manifests as fear. The difference has nothing to do with experience. It is caused by the body’s energetic response to events and the body’s inability to release this negative energy. Because EFT corrects the body’s energetic imbalance, it works equally well no matter what the magnitude of the issue or the emotional attachment. It is effective in treating depression, obsessive–compulsive
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Emotional Yoga Sequence for Treating Fear The sample sequence below is one that will help deal with feelings of fear. One of the basic reasons for our fear is the fear of failure, which is essentially a fear of falling. The best poses for eliciting this feeling within us are balancing poses. While performing these poses, be aware of any feelings of fear that arise: 1. Begin by standing in Mountain Pose. Focus on your breath, on finding your equilibrium. Close your eyes and allow yourself to tune in to your body and to reflect upon your feelings of fear. 2. Shift your weight to your left leg and bring your right foot up and place the sole against the inner left thigh. Stand in Tree Pose. 3. Still standing on the left leg, take hold of the right ankle and hinge forward into Dancer’s Pose. Focus on the feeling of failure in your life.
disorder, anxiety, guilt, anger, post-traumatic stress disorder, addiction, grief, loneliness, etc. EFT was established on the same foundational principles as the Chinese systems of acupressure and acupuncture. The theory behind these techniques is that there exist energetic meridians throughout the body and when energy is blocked in the body it must be unblocked to achieve proper energetic flow. EFT employs a tapping technique that calls for us to tap near the end points of the body’s energy meridians.
Try EFT For Yourself You don’t need a lot of time and you don’t have to spend money to learn the technique. It’s free, it’s fast, it’s easy, and it works! Although there are various levels of complexity with EFT sequencing, the following is a simple but effective version of
4. When you are at your edge, fold forward and bring both hands to the floor, in Standing Split. Focus on the feeling of relief that comes with catching yourself when you fall and on the fear of the transition from balancing, to falling, to folding into the experience and surrendering to it. 5. Transition into Half Moon Pose continuing to keep your weight on your left leg. 6. Return to Mountain Pose. Tuning in to the feelings that arose within your body while doing this sequence, ask yourself: What am I afraid of? Your answer to this question will be the focus of your EFT. For example, if the fear that arises is a fear of not being loveable, you will tap the karate chop point while saying out loud three times "Even though I have this fear of not being loveable, I deeply and completely accept myself." 7. Perform the EFT steps given above (the setup, the sequence, and the repeated sequence). Perform this entire balance sequence balancing on the right leg. While doing the sequence the second time, ask yourself what else you are afraid of. When done with the yoga postures, tap out that fear.
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yoga + health A S A N A
A Soft Heart & Strong Body: Chaturanga Dandasana By Tarra Madore haturanga dandasana is the FourLimbed Staff pose. This pose is challenging to do and requires both a soft heart and strong body to do well. When performed properly, it is empowering and strengthening for the arms and abdominals. Chaturanga (for short), is a part of the sun salutation in many yoga traditions. It is also a key pose in most vinyasa classes. As a result, it is done repeatedly in classes across the nation, so it’s extremely important to do it properly. When a pose is done over and over, good alignment is the key to making sure that it does not become injurious. Imagine you had a door in your home that opened into a plush carpeted room. If the door was slightly off its hinge, you probably wouldn’t notice it at first. You would continually open and close the door without noticing a
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significant change. In a few months you may notice an area of the carpet that looks more worn than the rest. The carpet will begin to wear away under the door because it is slightly off. You don’t notice it until it causes wear and tear. The same can happen in the human body. If your alignment is slightly off and you don’t notice it, over time repetitive motion will cause painful wear and tear. Unfortunately, this is one of the poses I see done poorly most of the time. When done correctly, it will strengthen your rotator cuff muscles. When done incorrectly however, it will injure the tendons of the rotator cuff muscles by overstretching the tendons while expecting the muscles to fire. The foundations for this pose are the hands and balls of the feet. There is a full
A. Misalignment #1 Don’t let your abdomen and chest collapse. Don’t leave your tailbone way up in the air. These actions will put pressure on your lower back.
A B. Misalignment #2 Don’t let the heads of the arm bones fall toward the floor. This will over stretch the rotator cuff muscle tendons.
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bright quality of the inner body. From that fullness the outer body can hug into the inner body and strengthen the pose. Most often, the pose is done from plank pose, which resembles the top of a push up. One then lowers the body down so that hands and feet are pressing into the floor and the rest of the body is a few inches off the floor. The challenge and important factor is to keep the heads of the arms bones lifted as high as the elbows in the pose. As you lower down the heart stays melted and the shoulder blades stay firmly rooted onto the back, which will keep the heads of the arm bones lifted. As you are learning this pose and building strength, it is wiser to place your knees down on the floor, as you lower your body. This will build your strength and protect the rotator cuff muscles. The tendency is for the
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A S A N A
yoga + health
C. Good pose Do lift the heads of the arm bones. Do keep the thighs and abs lifted, while scooping the tailbone toward the mat.
C D. Knee Modification You can modify the pose by placing your knees down to build strength in the upper back. It is more important to keep the arm bones lifted than to keep the knees lifted.
D E. Block Modification Using a block under the mid-section can help beginners with this pose.
E shoulders to hunch forward as you lower. It feels easier, but destroys your shoulders. You may not feel it right away, but you will with the repetition over time. With shoulders rounded forward you won’t build strength, instead you will create weakness.
Try Chaturanga Dandasana Lay on the floor face down. Tuck your toes under and take a few breaths to invigorate your body. Now walk your feet toward your head, press your heels back and lift your thighs off the floor. Place your hands next to your chest – thumbs about midline of your chest, forearms perpendicular to the floor. Turn your finger tips out – SLIGHTLY. Make sure they do not turn in. Your
elbows will point back – they aren’t touching the body and they aren’t pointing out to the side. Press your hands into the floor and lift the heads of the arm bones up and back. Shoulder blades root to your back firmly. Scoop your tailbone – lengthen it toward your feet and down toward the mat. Keep your thighs lifted when you scoop your tailbone. Scooping the tailbone lengthens your low back, allows the sides of the waist to lift and tones your abdominal muscles. The abs should lift away from the floor. Keeping all that, inhale, expand the inner body and lift your chest off the floor into Chaturanga Dandasnana. Hold the pose, keeping the breath steady for several breaths before lowering back down to the mat on an exhale.
Note: To modify this pose for beginners, place a block under your lower abdomen and pelvis. Repeat the above steps and you may have more success in lifting up into Chaturanga. I admit it’s difficult and may not work right away but the strengthening benefits of this pose are well worth the effort. Also, by mastering this pose you’ll be sure not to create repetitive stress injuries that arise when common poses are done without proper alignment. Have a pose that baffles you? Write to us with your questions and we just might cover it in a future issue of New Jersey Namaste News. Email questions and suggestions to tarra@njnamastenews.com.
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yoga + health P E R S O N A L S T O R Y
Finding a Yoga Home By Nicole DeNardo he first thing I noticed as I stepped into a studio yoga class was that there wasn’t a mirror. At first, I didn’t see the point. How was I going to see myself doing tree? Then I remembered that yoga wasn’t about competition. The room was small with our mats lined up right next to each other, reminiscent of a children’s classroom at story time. At first, I was nervous about claustrophobia, but as the class began, I felt immersed. This was my first time not taking yoga at the gym and all I could feel was positive energy. I had been taking yoga at the gym for two years and instantly fell in love with it. The gym is not the ideal environment, but to borrow an idea from Dr. Seuss, I could do yoga anywhere…on a train, in a plane, in a box, with a fox. However, for me there was something missing at the gym. I wanted to see my practice evolve. Though I had become stronger, I knew that I could get even better. During my first few classes at the studio, I noticed several key differences that helped enhance the experience. First, I liked that the smaller classes afforded the instructor time to give us personal instruction and adjust our poses. I found that I was doing some poses incorrectly – and actually found it much more challenging to do them as the teacher instructed. While it made the practice more difficult, I enjoyed how the oneon-one attention from the teachers at the studio helped me to deepen my practice. Second, the quiet atmosphere of the studio allowed the outside to melt away and I was able to feel more present with myself and my practice. Overall, I felt more relaxed and found that unlike in other yoga settings I wasn’t distracted by the other students even though they were much closer than usual. Finally, I appreciated how the studio clearly explained the levels of the classes on the schedule as well as what to expect from each class style. Even with the different class offer-
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ings, many of the instructors were also able to adjust the teaching to appeal to both beginners and the more advanced “regulars”. Once I was hooked on studio yoga, I began the search for the right studio to fit my needs. Dabbling in various styles and teachers, I never realized that there were so many different types and various ways to teach a class. I finally joined a yoga center close to my home and watched my practice grow at a rapid rate. I learned how to use props to enhance my practice, which was something I hadn’t been offered in the past. I liked the attention and support I received, not just from the instructor but my peers as well, when attempting to reach my goals of more challenging poses like headstand and scorpion. As it turned out, the studio was a great place to meet like-minded friends with similar goals and aspirations. They were open-minded and positive and cheered me on through the highs and lows of my practice. This family-like supportive atmosphere surrounding me at the studio turned out to be the essential ingredient that helped my practice flourish.
The studio experience has made me a serious yoga student and I’m grateful to have found a home that suits the needs of my practice. The studio offers me opportunities to learn more about the rich tradition of yoga. Since going there I have learned how to Kirtan chant, the difference between mudras and malas and about holistic practices such as Reiki. If you are new to yoga or are searching for a home for your practice that could take you to the next level, I encourage you to visit several studios in your area to find the right fit for you. I’ve heard people express feelings of intimidation when visiting a studio for the first time, as if they will need to be able to do very challenging poses on their first visit. Most classes at studios are tailored to different levels; therefore, there is definitely a class out there for you. While you may be able to do yoga anywhere from your living room to the aforementioned train, plane, or box, finding a home for your practice is an important step toward deepening your practice and ultimately making it a more joyful experience.
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yoga + health K I D S Y O G A
Spreading Joy One Child at a Time By Lani Rosen-Gallagher
“I wish we could do yoga every day!” hose are words uttered by many of the children I teach weekly. Having taught kids yoga for over 10 years, that is precisely why I do it. Yoga’s benefits include: flexibility, strength, breath awareness, and stress reduction. The list goes on and on. Some parents have told me their children chant “Om Shanti Shanti Peace” during potty training. Teachers have mentioned how yoga students will show friends how to do tree pose. One parent said his six-year-old stretched him out with sun salutations before he ran a race. All of this amazes me. Kids are sponges, soaking up information. Let’s teach them how to help themselves and others feel empowered, strong, confident, and kind. Consider introducing yoga at birth. Yoga helps stimulate natural reflexes, basic motor skills, and vision. As children grow, yoga classes work with their natural developmental stages. For example: Newborn to nearly crawling: Classes enhance parent-baby bonding and improve sleep. Babies can do yoga on their tummies, backs, or in a caregiver’s arms. Crawling to 2 years: These children explore physically and do sitting, standing, walking, and jumping poses. 2 to 3 year-olds: Kids love trying new things with their bodies, such as standing on one foot. They are naturally curious and appreciate stories, games, and using their imagination. 4 to 5 year-olds: Children have more developed motor skills. They enjoy running and hopping on one foot. Pretend-play
making lunch, riding bikes or cars, and seeing sights. At the beach, warrior two becomes surfing; backs are strengthened by swimming, and bodies are massaged while applying sun block. Children learn to make the mind-body connection by envisioning these activities and doing what feels good.
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Photos by Kim Schmidt Photography
becomes more involved and descriptive. 6 to 7 year-olds: They tend to like inventing games with simple rules. More advanced poses can be taught, like crow and challenging balance poses. 8 year-olds: This age group bounces between child-like and adult yoga classes.
Benefits of Yoga for Children Yoga enhances creativity/imagination while creating deeper mind-body connection. Children love to use their imaginations, and when given opportunities, take ideas and run with them. For example, we take trips to beaches, zoos, or jungles using only our minds. Various yoga poses emulate
Yoga enables children to deal with pressures. Breathing exercises and relaxation techniques can enable children to feel powerful. They are tools to increase calm and selfsoothe in stressful situations. Learning proper yoga breathing is a life-long gift. Yoga students learn to find their breath and use it in interactions, such as dealing with sibling rivalry, coping with homework anxiety, or in daily social situations. There might be teachers talking loudly, kids screaming outside, bright lights, or other distractions, but once relaxation routine starts, children melt onto their mats and let these go. Yoga encourages children to develop self-esteem and body awareness. Yoga can establish youngsters on a path of self-awareness, helping them move through adolescence, teen years, and into adulthood. It promotes greater consciousness about their bodies. Once they make a connection with what they eat and how their bodies feel, they realize the value of treating their bodies with respect and nurturance. Yoga principles such as metta (loving-kindness) and ahimsa (non-harming) then begin to make sense in how they care for themselves and approach their world. CONTINUED ON PAGE 36
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Stress Knows No Age Limit Luckily Neither Does Yoga By Justine Thomson his November in Princeton was filled with the requisite falling of beautifully-colored leaves, an overabundance of ½ days for our children and the winding down of after-school activities. November also coincided with the release of a new documentary called Race to Nowhere which I watched at the Friends School of Princeton. The documentary spoke to the rising over-scheduling of children and the resulting stress this trend places on them and their families. As a small business owner in Princeton, one that offers yoga programs to children and adults of all ages, and a parent to two young and highly-energetic boys, I found the movie thought-provoking, worrisome and at times deeply sad. I quickly found myself identifying with the stressed-out high school students in the film and was transported back to my own high-pressured high school in Ottawa. While I enjoyed my experience, I remember my last year was not a good one. The school was small. Most of the students I had known since kindergarten. We were expected to get excellent grades, make honor roll while taking advanced classes, get accepted and then attend a top university, all while playing two or three sports a year, plus extra-curricular activities such as debating, theatre, etc. Where did this pressure come from? In my case, it didn’t come from my parents who were supportive and proud without being pushy. I was certainly not the only one who felt this internal and external pressure to succeed. It came from my neighborhood, my peers, our teachers, and our parents. It was our world and it became our worldview. As a parent I don’t want my children to feel the need to satisfy all my hopes and
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Photos by Kim Schmidt Photography
dreams. Although I desperately want them to fulfill their potential and am prepared to help them get where they want to go, I don’t want to maniacally push them to do everything, try everything and be everything to everyone. My husband and I talk about this all the time. How much is too much? How little is not enough? I try not to live vicariously through my children but know I have already failed them on this front. Like any parent their successes become mine because I delight in them. Their troubles and worries become mine also. Where does yoga come in? Well, it does and it doesn’t. Decidedly A-type, I found yoga in 1997 when I moved to New York City. I worked in Times Square and found the pace to my liking. I joined New York Sports Club, like most 20-somethings in the city, where I found a pseudo power-yoga
class offered at lunchtime. I had a wonderful instructor who was Jivamukti-trained. I liked her because she was my age, also an actress who worked other “straight” jobs. She was not afraid to chant a little in class and rubbed lovely-scented oil into our feet at the end. Actually, I didn’t get to experience the last part for the longest time because I never stayed for savasana. I was too busy to “rest” at the end of class and my ego would not let me lie down on my back in a room full of strangers. One day I stayed to the end and that’s when I really discovered the beauty of yoga and of letting go. Our children are stressed. There is no doubt about it. Some of their parents are stressed too. Some people lack mindfulness. Some people are so rushed that they do not even stop for pedestrians crossing the street CONTINUED ON PAGE 31 NAMASTE NEWS
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Reasons to Add Massage to Your Self-Care Routine By Brian J. Critchley
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s a massage therapist I often ask new clients about their prior massage history. The response I get most often from clients is, "I love getting massages, but I don't get them as often as I'd like." We have become conditioned to scheduling regular physical checkups, dental visits, and time for physical activity and exercise. However, many people still have difficulty finding time in their schedules for regular massage sessions. I'm not pointing fingers at anyone, because I'd be the first to admit that I, too, wish I made more time to receive massages as well. In case you're considering deepening the role massage plays in your self-care routine or if you're on the fence about scheduling that first appoint-
ment, here are five of the many reasons why massage should be a positive, healthy habit that you make a regular practice in 2011.
An Ounce of Prevention is Worth A Pound of Cure Surely you've heard this old adage before (perhaps even from a family doctor) when discussed in relation to healthy diet and exercise being a major factor in prevention of heart disease. But did you know that massage can be a very powerful asset for preventive care too? By seeing a massage therapist regularly you can prevent minor skeletomuscular injuries from becoming major problems that could lead to loss of mobility or flexibility later in life. Massage therapy
specifically works to lengthen muscles that are stuck in a pattern of chronic shortening. It is wonderful to make time to see your massage therapist for an occasional relaxing session or for an emergency visit for acute pain management. However, the effects of massage can be most powerful when applied regularly over a longer period of time. It can prevent injuries and pain patterns before they start. If you're worried about the cost of regular massage sessions consider how costly prescription drugs, doctor visits, and surgeries would be once that nagging muscle ache becomes a real structural problem. In this case an ounce of prevention through massage is worth more (and may cost less!) than a pound of cure.
Enhance Your Yoga (or other Fitness) Practice If you are serious about deepening your yoga practice and find yourself attending regular workshops and classes to try to target a specific trouble spot (backbending, hamstring stretches, hip opening, etc.) massage just may be the complementary modality to help enhance your efforts. A skilled massage therapist is able to isolate and create length or opening in muscle groups and joints by applying techniques to the soft tissue. Try this: Book a massage prior to your next regular yoga practice. Ask the therapist to focus on a specific area of the body where restrictions in the muscles have caused difficulties in your practice in the past. Once you've worked with a massage therapist to lenghten these muscles, try a yoga practice that challenges that muscle group. By using massage as a way to assist with chronic shortened muscles, you may ŠiStockphoto.com/Jacob Wakerhausen
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find that parts of your practice that had seemed challenging, unpleasant, or downright impossible are more within reach.
Keep Your Cool Many people use meditation and breathing techniques (pranayama) to relax the mind and create a deeper connection to the inner self. For some people meditation can be a real challenge because it requires a selfcreated stillness that can be at opposition to the challenges of modern life. Regular massages can be extremely beneficial for those who find relaxation to be difficult. By incorporating techniques that act upon the muscular, nervous, and circulatory systems, massage therapy can help slow down the heart rate, decrease activity in an overstimulated nervous system, and allow clients to deepen their breath. As a result, a relaxing massage can have many similar effects to practicing mindful meditation. In fact, many clients report being in a meditative Enjoying the relaxation and state, where they feel awake yet peaceful, during their health benefits of massage is a massage sessions. By incorgreat way to celebrate special porating regular massage occasions. and/or other relaxation techniques into your health care routine you may start to find that the benefits of each individual session Several studies have also shown that maslast longer and you are more relaxed sage and other forms of therapeutic touch between your sessions. By keeping your are effective remedies for lessening depresbody, mind and spirit in a relaxed state for sion and anxiety. longer periods of time you can avoid the harmful side effects of stress such as heart It Feels Good AND is Good disease, high blood pressure, and tension for You There are not many indulgences in life headaches. that can't also count as vices as well. In Elevate Your Mood our culture we are trained to turn to fast If you are looking for a way to beat the food, fatty desserts, alcohol, cigarettes, or winter blues or simply put a little pep in other external sources for gratification and your step, massage can turn your mood pleasure when it's time to treat ourselves. around. In addition to the general lift Receiving therapeutic massage is one of you'll feel once chronic pain is lessened or the few truly healthy ways that you can eliminated, a massage treatment can cause treat yourself to a physically pleasurable a mood boost by the release of endorphins experience that is also beneficial to your into the bloodstream. These amino acids health. Rather than celebrating that next can act as the body's natural painkiller and anniversary or birthday with a heavy meal cause a general feeling of well-being. at a restaurant, why not consider a couples
©iStockphoto.com/wavebreakmedia
massage instead? Taking care of your body and enjoying the relaxation and health benefits of massage is a great way to celebrate special occasions, treat yourself for a job well done, or unwind on that unexpected day off. It's also a great way to ensure that you'll have plenty more happy, healthy birthdays to celebrate in your future! If you are looking for a massage therapist in your area, please contact one of the massage therapy businesses that advertises in New Jersey Namaste News or visit massagetherapy.com/find/ where you can find therapists sorted by geographic location or specialty.
Brian Critchley is a yoga instructor, massage therapist and Co-Publisher of New Jersey Namaste News. To learn more about joining Brian and fellow central NJ yogis on a spring 2011 4-night retreat to Sewall House see the ad on page 31 or contact him at brian@njnamastenews.com for pricing and details. NAMASTE NEWS
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Debunking Common Yoga Myths By Tarra Madore
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funny thing happens when people ask what I do for a living. Before I can even finish saying the words “yoga teacher” they’ve already produced several excuses for why they can’t do yoga. It is truly amazing! I’m not even trying to get them to do yoga, but I believe people make excuses based on false information they have heard. These yoga myths mostly arise from people who have never tried yoga or from people who have not experienced a yoga class with a qualified teacher. With
that in mind, here are a few of the most common myths I’ve encountered about yoga over the years. If you’ve used any of these excuses to keep yourself from trying yoga, consider trying a few classes before passing judgment. In my experience everyone can do yoga!
I can’t do yoga because I’m not flexible No! No! No! You do not need to be flexible, or anything else for that matter, to do
yoga. Yoga will help you increase flexibility and strength from your present state regardless of fitness history. Many people become tight over years of inactivity, but that doesn’t mean they have to remain tight. In fact, encouraging the muscles to lengthen will allow the body to become more mobile. Yoga is a great form of activity where there is no judgment or competition, that includes both judgment from others and also our own internal judgments. In yoga we learn that wherever the body is in a given moment is perfect. From that place, we work mindfully to increase strength and flexibility. Yoga teaches students to tone their muscles and from that place of strength to lengthen the muscles to increase flexibility. Yoga is also a terrific practice to increase mental flexibility. When a person starts a phrase with “I can’t,” there’s not much room for growth and improvement. However, by taking a more positive stance such as, “My body hasn’t been physically flexible, but I think I can work on that with yoga,” you are more likely to see positive results. When the mind can bend, so can the body.
I can’t do yoga; I can’t sit still for very long
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Where does this stuff come from? Most likely this idea comes from people who have never experienced a hatha yoga class. I think it is funny that those who can sit on the couch in front of the TV or in a chair in front of a computer for hours say this most often. It is true that when we meditate we do sit still. When we sit for meditation, we do it without distractions – no TV, ipod, cell phone, etc. However, hatha yoga class-
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es are dynamic. There are a variety of poses performed with awareness focused throughout the body. Some classes move slower and some faster – but they all have movement! In most hatha yoga classes there is a brief period (5-10 minutes) of centering in the beginning of class, where we sit. Also, some classes may sit for a short meditation (a few minutes) before or after savasana at the end of class. In an hour and a half class, the total time of sitting may reach 12 minutes. That means that 78-plus minutes are focused on great movement for a healthy, empowered self. Something else to keep in mind is that it is easier to sit straight and tall for a period of time if you first move the body in a mindful way through yoga practice. For this reason, when I teach meditation workshops, I always teach an asana class first, before we sit for meditation.
I don’t have time for yoga Excuses, excuses. You have to make time for things that are good for you. Truthfully, a regular practice of yoga can save you time. You can practice at home and/or at a studio. You will get a fabulous workout and you will reap the benefits in overall heath by calming and relaxing the mind and body. After a well-rounded yoga practice, you feel rejuvenated and ready to tackle the rest of the day. With regular practice at a studio with a qualified teacher, you will be able to do a home practice on days you can’t make to the studio. Most teachers schedule private lessons as well as teaching group classes. If you need help putting together a home practice, take a private session with your instructor and take notes. You can experience the benefits of yoga every day. All you need is a mat. Keep in mind that there are various types of practices. You can vary your practice each day. While it is ideal to devote a considerable amount of time to yoga in order to get the most benefit from the practice, you can certainly practice for a few minutes on days where your schedule is tight. If you only have a few minutes each day, you can still work on a few poses and take a minute or two to breathe mindfully and relax. The truth is that we can make
time for things we want to make time for – yoga should be on that list.
I can’t do yoga, I’m Christian This has been a topic in the news lately as yoga’s popularity has grown and reached new communities that were previously in the dark about yoga. Yoga is not a religion. Yoga does not discriminate against any religion. In fact, it is an all inclusive, welcoming practice. Anybody can practice. Yogis embrace diversity while recognizing our deep inner connection with one another. That connection is true to the essence of being, regardless of beliefs.
yoga + health
tions. I didn’t know what it felt like to relax. With yoga, I worked so hard during the asana part of class and used my strength and flexibility in ways that benefited my body. At the end of class, during savasana, I CONTINUED ON PAGE 30
John Levis
I can’t do yoga, I lift weights or I run Yoga can be practiced along with other types of physical training. In fact, yoga can compliment other forms of exercise. Who doesn’t want to increase overall strength and flexibility? If we just work on one part, in this case strengthening, we run the risk of tightening. Strength training causes the muscles to shorten and they become contracted or tightened. You will have strong muscles that are tight and lack flexibility. In yoga, these two aspects are cultivated in perfect balance. Also, muscles that are worked both in the contracted and lengthened positions will have more endurance. If you just contract the muscles repetitively, the muscle will fatigue quickly. A healthy balance of strength and flexibility lead to a balanced body. For the long term, balanced training is more beneficial. In the past I did both weight lifting and cardio for exercise. I started practicing yoga 13 years ago and immediately felt results. I gave up the weights. I got stronger without getting tighter. I also gave up cardio training. Now I enjoy walking outside or on a treadmill. You don’t have to do high impact cardio when you have a well rounded practice. A good walk has plenty of health and cardiovascular benefits. I kept my weight down and felt better. I noticed that I toned faster. What was even more important for me, was the grounded feeling I had. I was always going 100 mph in so many direc-
Astavakrasana on a camel
John is a 39 year old Certified Anusara Yoga Instructor. He has been practicing yoga for 10 years and teaching for 7 years. “I grew up playing ice hockey, spent a lot of time in the 90s at the gym weight-training and also spent a lot of time in the chiropractor’s office. I haven't been to the gym in ten years, I grew over one inch since the age of thirty, no longer have to see the chiropractor, my back feels great and I feel like I am in better shape approaching the age of 40 than ever before. This stuff works! I was surprised how intense (yoga) lunges were on my thighs. I used to squat hundreds of pounds in the gym (pounding my spine in the process) and here I was sweating the burn in a lunge pose. Unbelievable! Yoga has changed my life physically, mentally, emotionally and spiritually – all for the much, much better.” John teaches classes and workshops at various studios in North and Central Jersey. He enjoys traveling the world and spending time with his girlfriend. He also enjoys mountain biking, hiking, and riding his motorcycle.
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DEBUNKING COMMON YOGA MYTHS CONTINUED FROM PAGE 29 learned what it really felt like to rest – body, mind and spirit. It changed my life for the better in ways that lifting weights never could.
I can’t do yoga because men don’t do yoga Seriously! Have you heard of BKS Iyengar, John Friend, Erich Schiffmann, Rodney Yee, Gary Kraftsow, and my teacher, Naime Jezzeny? All are great male yoga teachers and leaders in the yoga community. Sting has been doing yoga for years and loves it. Three-time world champion wrestler, Diamond Dallas Page started his own yoga style which has helped many men, including veterans. Football teams, high school and professional, do yoga as part of their training. In this area, both the New York Giants and
Philadelphia Eagles practice yoga as part of their training. It helps increase their strength, flexibility and focus. During yoga’s long history it was primarily practiced by men. There were times when women were not permitted to do yoga. Male teachers would not teach the practices and techniques to women. I’m not certain why more women than men do yoga in our modern culture. In many big cities, classes are comprised of a 50/50 split between men and women. It seems that the suburbs have more women in classes. It doesn’t have to be that way. I imagine the myths about yoga contribute to the statistics. Where I practice there are amazing male yogis – well-practiced and not bothered by the myths. My studio has more men coming to practice each week. The
truth is that yoga is great for men, women, boys and girls.
I don’t have to go to a yoga studio, I do yoga at the gym It is terrific that gyms are offering yoga as a way to introduce the practice to newcomers. However, yoga at gyms tends to focus mostly on the fitness benefits of yoga, and as we’ve discussed above yoga isn’t only about fitness. Taking classes at a yoga studio can really help deepen an already strong gym or home practice. Studio yoga classes not only provide a strong workout but also enhance your spirit. The big difference is the studio class will also focus on expanding your awareness and deepening your connection to the universe which in turn will help you make responsible decisions to benefit the world.
EMOTIONAL YOGA: COMBINING YOGA AND EFT CONTINUED FROM PAGE 19
While tapping the karate chop point (on the outside of the hand), you say out loud “Even though I have this___________, I deeply and completely love and accept myself.” (Insert your issue/concern in place of the underlined portion). So if you are struggling with deep-seated anxiety about your job performance that is interfering with your life, you would say, “Even though I have this anxiety about my job, I deeply and completely love and accept myself.” Rub the sore spot or tap the karate chop point continuously while repeating the EFT affirmation three times out loud and focusing upon the problem or emotion.
unblock stuck energy from the body and release it. Repeat the reminder phrase (the same word or words you inserted into the underlined phrase) while tapping on the following points in the following order: 1. Eyebrow 2. Side of the Eye 3. Under the Eye 4. Under the Nose 5. Chin 6. Collarbone 7. Underarm 8. Crown of the Head Tap the points in the above sequence as outlined. Do so with gentle pressure, not to the point of pain. Use two fingers to tap. I suggest tapping both sides of the body with one hand on each side to achieve maximum effect.
II. The Sequence
III. The Sequence (again)
EFT which works according to the following three step formula:
I. The Setup
The tapping sequence is designed to 30
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Repeat the tapping sequence (outlined
above), careful to repeat the reminder phrase while tapping down the body points mentioned above from top to bottom.
Emotional Yoga By combining yoga with EFT, Emotional Yoga performs physical archeology, excavating buried emotions with yoga postures and using EFT to resolve and release them. The results are profoundly healing! The effectiveness of the emotional release is greatly multiplied when the emotions are excavated at the level of the body rather than the mind. Rather than questioning our minds about our negative emotions, it is only when we begin to question our bodies that the real answers can emerge and we can tap out the energetic unbalances that cause our negative emotions. EFT proves effective because it operates at the level of the body to both diagnose and treat.
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STRESS KNOWS NO AGE LIMIT…
Central Jersey Weekly Class Calendar
CONTINUED FROM PAGE 25
MONDAY
FRIDAY
TUESDAY
SATURDAY
Multi-Level Yoga, 6:30p - 8p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card
Multi-Level Yoga, 10a - 11:30a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card
WEDNESDAY
SUNDAY
Multi-Level Yoga, 7p - 8p Heart to Hearts, Armour Ave., Hamilton 609-689-3131 / $15
DeStress Yoga, 6:30p - 7:30p Comfort & Balance, Sewaren in Woodbridge Twp., 732-750-8767 comfortandbalance.com
Yoga for Beginners, 6p - 7p Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15
Photos by Kim Schmidt Photography
(which has always baffled me, but that is a topic for another day). Yoga is a tonic for this pervasive stress and an excellent way to unite the mind and body in a safe and supportive atmosphere. Yoga is not competitive. No one is cheering you on or booing from the sidelines. You are your own teacher. Yoga is always called “practice.” The only game you have to play is the game of living off the mat. I know the benefits of yoga first-hand because I have personally experienced them. My flexibility has improved; the quality of my breath has improved. It has made running easier. I walk a little taller because my posture is better. Sometimes a whole minute passes without annoying mental chatter. At times I “om” my way to becoming a more patient parent. The children in our classes still get totally wild. They also get excited about balancing poses or the occasional inversion. There is a ceremony to yoga. They sit on their mats and they practice yoga. They breathe a little easier. They breathe a little deeper. And then they let go.
Intro to Yoga: 5 Week Series 7:30p - 9p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $75 (check website for upcoming start dates)
THURSDAY
Yoga, 7:15p - 8:15p Comfort & Balance, Sewaren in Woodbridge Twp., 732-750-8767 comfortandbalance.com
Gentle Yoga, 10a - 11:15a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card Gentle Yoga, 10:30a - 11:30a Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15 Mixed-Level Yoga, 11:30a - 12:30p Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15
Are you a teacher in the CNJ area who would like to see your yoga classes listed here? Call 732-659-7365 or email brian@njnamastenews.com to learn about our affordable directory ad rates.
4-night “Relax & Renew” Yoga Retreat at Historic Sewall House, Island Falls, Maine Package includes: 7 total yoga classes (Hatha & Kundalini style) in small setting, private guest room, home-cooked vegetarian meals from Friday breakfast through Monday breakfast, group transportation from central NJ. Rate: $925.00
Justine Thomson is the owner of Wild Child Yoga at Princeton Shopping Center and can be contacted at wildchildyogaprinceton@ gmail. com. Visit wildchildyogaprinceton.com for more information.
Total Tone Yoga, 8a - 9a Comfort & Balance, Sewaren in Woodbridge Twp., 732-750-8767 comfortandbalance.com
5/19 - 5/23/2011
For more information or to register contact Brian at (609) 306-2618 or visit http://omcentraljerseymassage.com
To learn more about Sewall House visit www.sewallhouse.com
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Recovering My Bliss
A Newcomer’s Yoga Journey By Robin Wallace ot long after I began practicing yoga this past spring, I left a Sunday morning class in such an elevated state of physical and spiritual well-being, I found myself skipping down the street with a big smile across my face. My class corresponds with services at a nearby church, and I had passed the gathering congregants on my way into yoga. Now, as I sprinted through them as they spilled out onto the sidewalk, I realized we were all buoyed by similar celebrations of faith: seeking the knowledge, insight and guidance we need to propel ourselves toward our more enlightened selves;
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offering prayer on behalf of those in need of a higher power; being both challenged and comforted by the rigors of our “practice;” nourishing our hungry spirits and souls. I had never been a particularly religious person, but in that moment, I understood the necessity of a dedicated spiritual faith in a human life. I thought about how I was soothed and sustained by the inspiration, encouragement and wisdom my yoga instructors imparted with every class. Yoga had become my spiritual practice. I came to yoga as a typical gym rat, perpetually frustrated with the physical appearance
of my body, perpetually searching for the regimen that would deliver the results I wanted. I’d see a picture in a magazine of a yogi contorted into a gravity-defying asana, and calculate the arms and abs I’d develop training to execute such a stunt myself. But as a working mother of two young children, I believed I had to use my limited work-out time for maximum calorie burning and muscle building. I couldn't risk "wasting" the precious hours stolen from my family meditating, chanting, or breathing out of alternate nostrils. I joylessly grinded away on a step-master, promising myself the indulgence of a yoga class if and when I ever had more time. And then, this past spring, my soul revolted against the life I was living. I was overwhelmed by the reality that I spent all my time working for things I didn’t want and never wanted, doing things I didn’t want and never wanted to do. There was no evidence of “me” in my life. Worse, I wasn’t even living this false life successfully. My days were
I embarked on my yoga journey to reclaim my parenting bliss. fraught with trivial conflicts and controversy. I felt this failure most acutely with my children. I had allowed the social pressure of suburban motherhood to interfere with my experience of raising my children, to influence the decisions I made about and for them, to rob me of the very real bliss I’d found in parenting. My unhappiness also came with tremendous guilt. I had a wonderful husband and two beautiful, bright, irrepressibly spirited kids. I lived submerged in their extraordinary love every day. How ©iStockphoto.com/Chris Schmidt
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could someone with so much feel so empty? My false life was blocking me from my gratitude. This awareness seared my heart like a hot poker. It was one thing for me to fail at living a false life, but I couldn’t let my false life fail my kids. I am much too early in my yoga journey to understand the karma that brought yoga into my life at such an auspicious time: A missed train out of Manhattan, the purchase of a paperback memoir, the surprise that much of the book was devoted to the protagonist’s yoga practice. As I read the passages explaining the Eastern religious traditions, the yoga fundamentals of service to others, devotion, karma and the quest for the true self – I felt as if the author was speaking both directly to me and from within me, as if I’d been a foreigner stranded in a strange land, and had finally met someone who spoke my native tongue. I believe karma was also present in the myriad trivial considerations that led me to begin my practice at Lotus Yoga in Montclair. Many of the instructors are women like me, mothers in their thirties and forties, but also nothing like me. They are wise and nurturing, glowing with serenity and confidence. Their dharmas about the conflicts and stresses of every day life, the challenges of navigating the force fields of other people’s negative energy, are always eerily on point for whatever existential torture I happen to be suffering. My first instructor seemed so centered, such an example of an evolved and enlightened human spirit, I couldn’t imagine her caught up in the petty problems and grievances that consumed my days. I’m not sure how my yoga journey would have progressed without the insightful dharma, intense asana, and inspiring instructors I found at Lotus. I am nurtured by their words of encouragement, soothed by the touch of their hands gently adjusting me into proper alignment. I spend most of my time, mothering, teaching, nurturing guiding. During yoga, I am the student, the seeker, the nurtured. I
wonder how many women are unaware of how they need to be nurtured and nourished themselves. I embarked on my yoga journey to reclaim my parenting bliss, to give my children my true self as a mother. I couldn’t teach them to live an authentic, independent, and enlightened life, I couldn’t teach them how to forge their own path or live in gratitude if I couldn’t lead by example. Here is where my devotional practice has been transformative. Parenting does come with its frustrations and sacrifices, but I’ve made those frustrations and sacrifices my devotional practice, my offering
of gratitude for the great gift and blessing of them. Through my devotional practice, I have found the courage to separate my family from the pack, to lead them on a march to our own drummer, to unburden myself from the fear that I will irreversibly ruin their lives if we’re not always where everybody else is, doing what everybody else is doing. With my children as both the object and the process of my devotional practice, I can experience the same set of events with joy instead of dread. I knew I was making real progress when, setting my intention for class one day, the face that flashed in front of me wasn’t that of a loved one, but of someone who injected a fair deal of misery into my life. I struggled with giving my intention to her, but I knew it was significant that part of me wanted to. None of this is easy. I sometimes let my yoga practice get crowded out of my life. I allow the old torments and insecurities to take over. I give myself the gift of practicing yoga purely for the joy of it, and then worry that yoga is too centered on the self, that my practice is selfish. I struggle with whether my yogic journey is a true search for freedom, or a convenient excuse for avoidance. So, I keep coming back to the word “courage.” It takes courage to let go of so much fear, whether it’s clearing my own path, giving my intention to someone who hurt me, or kicking up into a handstand. I haven’t mastered any of these tricks, but I do know that nothing worthwhile comes easy. Misery is easy. Happiness requires enormous amounts of courage. I hope I have that kind of courage. I do know that with my yoga practice, I can feel my spirit and my backbone, along with some other things, getting stronger.
Robin Wallace is a journalist and writer working in the television news industry. Her work has been published in Salon, New Jersey Monthly, the New York Post and other publications. She practices yoga at Lotus Yoga in Montclair, NJ and lives with her husband and two children in Verona. NAMASTE NEWS
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cultivating karma
KarmaYoga Finding Peace through
By Lisa Nicole Chen
ll things considered, I’ve lived a pretty selfish life. According to ancient Hindu text, karma yoga is described as a way of acting, willing and thinking without consideration of personal self-centered desires, likes or dislikes. The Bible advises that it is more blessed to give than receive. Quite simply, karma yoga is acting without being attached to the fruits of one's deeds and has nothing to do with any type of asanas (postures). Unlike hatha yoga which utilizes physical poses or asanas as a pathway to peace, or bhakti yoga which focuses on a devotion to a greater spirit or deity, karma yoga joins both the physical and mental to produce a single concept: selfless service to others.
the more apparent my true goals and aspirations became – my authentic self began to shine forth. I continued to pursue my practice because it made ME feel so good to be in touch with what was true. It was only through my 200-hour yoga teacher training program that I learned that hatha yoga was just one arm of the yogic tradition. When the body becomes strong and the mind begins to clear, the next step always reveals itself. Mere weeks after I finished my yoga training, I discovered an opportunity at my job to be deployed as a volunteer for one month, full-time with Feeding America, a non-profit umbrella organization for over 200 foodbanks across the country. I was amazed and horrified to discover that 47 million Americans face hunger and that fresh produce represents the highest volume, lowIf just one person’s acts est cost and most nutritious potential food source for fighting hunger. At can make a difference, Feeding America I leveraged my corimagine the kind of impact porate communications skills to prewe could have together. pare a communication/marketing approach to enable and support increasing fresh produce donations by 1 billion pounds and engage the My personal yoga journey began in country in the fight to end hunger. For the response to a mid-30s crisis – a self-centered first time in my career I was contributing to exploration of the inauthentic in my life and something that would truly help end other choices. I spent the majority of my waking people’s suffering. Before this experience I hours working at a job I did not enjoy. I was did not understand the impact I could have trapped by the responsibilities of a mortgage, through selfless action. car note and mounting debt racked up from If just one person’s self-less acts can make numerous fruitless distractions (ie, shopa- a difference, imagine the kind of impact we holic) and escaping from a number of unful- could have through working together. Since filling relationships. I felt a deep sense of the Feeding America karma yoga experience simultaneous stress and futility with it all. I have educated countless co-workers, colYoga provided refuge and calm that enabled leagues, family, friends (and now New Jersey the clear thinking that had eluded me for a Namaste News readers) about hunger in very, very long time. The more I practiced, America and the role we all can take in end-
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Ideas for Karma Yoga in your life: • Volunteer or donate to a NJ-based Feeding America foodbank: http://feedingamerica.org • http://www.volunteermatch.org/ • http://www.idealist.org/if/as/vol • http://www.serve.gov/ • New Jersey animal shelters: http://www. animalshelter.org/shelters/New_Jersey.asp • Or, speak with your local yoga studio, church, temple, synagogue or shelter about how you can contribute to your community.
Books on Karma Yoga and Volunteerism: • Karma Yoga: the Yoga of Action, by Swami Vivekanada • The Yoga Sutras of Pantanjali: Commentary of the Raja Yoga Sutras, by Sri Swami Satchidananda • Making a Difference: America’s Guide to Volunteering and Community Service, by Arthur Blaustein
ing it. I have felt the delight of working for something other than myself with the clarity of purpose to support my community with the skills I’ve been blessed to share. There is no telling how much impact you can have on the world and where your life might lead when you practice karma yoga. Whether you are looking to change the world or just engage in an activity that is apart from yourself, you will inevitably find a place of peace that was waiting all along.
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.
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cultivating karma
Dear Universe, What am I here for? Following Your Intuition By Cynthia Yoder ost people at some point in their life ask a version of this question. We came into these bodies without a user guide, and our search for meaning in our work, relationships, or creative expression at times may leave us felling empty-handed. While our culture, family or friends will try to tell us how to find meaning, the path to meaning is deeply personal. A light on the path toward meaning is the map available through inner listening. Intuition, that still small voice, can help us live in fluid union with our circumstances. When we feel lost and confused, our intuition can guide us. Intuition is the perspective that sees beyond immediate trappings. This inner voice may run contrary to what others or even we think we should do to be successful in our lives. Yet there are countless stories of people who relied on this inner voice to accomplish great things. Oprah comes to mind, as does Albert Einstein. My all-time favorite example of a deep inner listener is Harriet Tubman. Harriet had a sleeping “disorder” that allowed her to listen to guidance in the form of dreams and visions which urged her to lead 300 slaves to freedom via the Underground Railroad! Intuition provides us with guidance to soar beyond the expected and allow the brilliance of our highest purpose to shine through.
M
How can you discern between your intuitive voice and all of the other voices in your head? Our minds are very busy telling us what will look good, what will make us money, what will get us love. But with attention, we can find a deeper wisdom whispering to us. When I work with people in helping them listen to this inner voice, visualization is often the most successful method. Even those who have over-ridden their intuition for a lifetime often hear whispers of this voice through this method.
be visual or simply sense impressions. In this space, ask an angel or deity to appear next to you. When this figure appears in your mind or you have a sense of their presence, open your eyes only enough to see the paper in front of you. Write down the question you are asking, wait for an answer (closing your eyes again if needed), then write down the answer. You may need to ask in several different ways to land upon a satisfactory answer. Even if you only find a thread of an answer, write it down so you can refer to it later. Once you have received an answer, make a commitment to following up on this answer in some way through action. Even if you only received a hint of information, act on it right away. This helps develop a strong muscle between your listening and your action. Over time, this muscle will become stronger, as you honor the messages you hear. If nothing at all comes to you, try a quieting activity such as walking, yoga or listening to soothing music before doing the visualization. It may take some practice to quiet the mind enough to listen. Taking time to listen to and act in this way takes time, care and courage. Over time, however, it will help you develop a more fluid and meaningful relationship with your work, relationships, and creativity. Just remember, Harriet Tubman’s listening led her to do the unimaginable. What is your still, small voice aking you to do?
Cynthia Yoder mentors people in infusing their life and work with purpose. Her books include: Divine Purpose: Find the Passion Within as well as a memoir that follows her first big step toward living out her purpose, Crazy Quilt: Pieces of a Mennonite Life. Please visit www.cynthia yoder.com for a free gift and consultation on living your purpose.
Try this exercise to listen for what your intuition may be telling you: Get into a comfortable sitting position, with a pen and paper ready. Take some deep breaths into your belly, so that you are engaging your diaphragm muscle with each breath. Let your breath out normally. Name one important question that you would like to have answered. Bring your awareness to your steady breath. Visualize walking down a staircase from your mind into the space of your belly. Once your awareness is in your belly, visualize a door, open it, and then walk into field. Imagine that this field is bright and sunny, and there is a pond by which you can sit. Your experience of these images may NAMASTE NEWS
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SPREADING JOY ONE CHILD AT A TIME
You like your Yoga HOT or NOT… we’ve got it!
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Yoga can set children on a path of holistic well-being for years. Yoga asanas help children enhance flexibility, strength, and coordination. In cat pose, we become feline, stretching, meowing, hissing, arching backs, and sinking bellies. Moving like animals/nature, children learn greater awareness of the world and how to use their bodies to understand and experience good feelings, such as stretching like a cobra, ostrich, or tree. They develop balance using a drishti, steady gaze, which helps build focus and concentration. Yoga can propel kids toward joy and conscientiousness. My students have learned to sit for longer periods of time and shared that they felt strong in warrior pose and more relaxed after lion’s breath. At the end of class we sing Loka Samasta Suhkino Bhavantu, which means: May all people everywhere in the world be happy and free from harm. By teaching kids to find and express their individual voices in the world, we create an awareness that is priceless. Try classes at yoga studios; fitness centers/playspaces; libraries; YMCA’s; recreation centers; after-school programs; preschools; yoga videos; or, get certified yourself!
Lani founded Full of Joy Yoga in California in 2004 and relocated to Connecticut in 2007. Her classes combine music, games, props, and stories to give children the benefits of yoga while having a great time. She also leads Kids Yoga Teacher Trainings for parents, teachers, and yogis. Contact Lani through http://fullofjoyoga.com. Reprinted from the New Haven/Middlesex Natural Awakenings August 2010 issue.
Yoga for Pain Relief Sunday, January 30 9am - 11am
Where mind, body & spirit can breathe...
This workshop will look at common physical pain patterns (low back, shoulder, knee pain and others) and ways to find relief through yoga. Cost: $32 per person
Michele B. Engoran, MA, Director
Established in 2002
No prior yoga experience is necessary.
Yoga, Meditation & so much more Plainsboro, NJ 609-750-7432 www.RelaxationandHealing.com RelaxationandHealing@gmail.com
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Center for Relaxation & Healing, Plainsboro, NJ For more info and to register: (609) 750-7432 or http://relaxationandhealing.com
NJNN_Winter_2011_v3_Namaste News 12/21/10 3:05 PM Page 37
events
Winter Events Calendar January 6: 7pm 8:15pm. Free Introduction to Reiki, Center for Relaxation & Healing, Plainsboro. Learn about the nature and benefits of Reiki and receive a mini handson sample. Call 609-750-7432 or visit relaxationand healing.com
January 22: All Day. Yoga Day USA, Comfort & Balance, Sewaren in Woodbridge Twp. Enjoy a day filled with free yoga classes, EFT, Jin Shin Jyutsu, Reiki, guest speakers & more. The day's itinerary can be found at comfortandbalance.com
January 10: 7pm 8pm. FREE Yoga Class, Heart to Hearts Wellness Center, Armour Avenue, Hamilton. Please call ahead to register as space is limited. Call 609-689-3131
January 30: 9am 11am. Yoga for Pain Relief, Center for Relaxation & Healing, Plainsboro. Learn sequences of poses to help common aches and misalignments. Call 609-750-7432 or visit relaxationandhealing.com
January 12: 10:30am 11:30am. Resolving Conflicts in Relationships, A talk by master teacher and spiritual counselor Acharya Girish Jha. Free event. Call 732-642-8895 or email info@shreyasyoga.com to register
February 5: 5pm 6pm. Kirtan, Krishna Leela Center, Plainsboro. Group Meditation Chanting and discussion, 609-716-9262, krishnaleela.org
January 14: 8:15am. Tai Chi, West Windsor Recreation, Senior Center, Clarksville Road, 609-799-9068 or wwparksre creation.com
February 5: 7:30pm. Bale Folclorico da Bahia, McCarter Theatre, 91 University Pl, Princeton, 609258-2787, mccarter.org
January 15: 7:30pm. New Mantra Sphere Concert/Kirtan, One Yoga Center, East Windsor. 609-9180963, oneyogacenter.net
February 10: 11am 4pm. Princeton Winter Farmer’s Market, Princeton Public Library, Princeton. Produce, cheese, breads, pastries, honey, candles, fresh juices, baskets, jewelry, pottery, rugs, alpaca wool clothing, paintings, books, DVDs, games, and greeting cards. 609-655-8095, prince tonfarmersmarket.com
January 17: 12pm 3pm. Martin Luther King Day of Service Cleanup, Friends of Mapleton Nursery Lands, 145 Mapleton Road, Kingston, 609683-0483, fpnl.org
February 12: 7pm. Robin Renee Concert/Kirtan, One Yoga Center, East Windsor. 609918-0963, oneyogacenter.net February 19: Insight Meditation Open House, Princeton Center for Yoga & Health, Montgomery. Learn about the benefits of mediation. Free event. Call to register 609-924-7294 February 20: 2pm. International Film Festival, South Brunswick Public Library, Monmouth Junction. Call for movie lineup, FREE. 732-329-4000 or sbpl.info March 2: 7:30pm 8:30pm. Growing Plants from Seeds, Master Gardeners of Mercer County, Trenton. Register at 609-989-6830 or mgofmc.org March 10: 11am - 4pm. Princeton Winter Farmer’s Market, Princeton Public Library, Princeton. Produce, cheese, breads, pastries, honey, candles, fresh juices, baskets, jewelry, pottery, rugs, alpaca wool clothing, paintings, books, DVDs, games, and greeting cards. 609-6558095, princetonfarmersmar ket.com March 13: 2pm-5pm. Deaf/Hearing Yoga Workshop, Center Space Studio, Somerset. Lecture on various aspects of yoga and a
multi-level practice held in voice and ASL. Email info@jus tuyoga.com to register. March 19: 9am. A Day Retreat with Wah!, Integral Yoga Institute Princeton, 613 Ridge Road, Monmouth Junction. Yoga, concert, and teachings. Register at 732-274-2410 or visit iyiprinceton.com March 26: 11:30am 5pm. 108 Sun Salutations Benefit, Integral Yoga Institute Princeton, 613 Ridge Road, Monmouth Junction, 732-2742410 or iyiprinceton.com March 26: 8pm. GIRISH in Concert, One Yoga Center, East Windsor. 609918-0963, oneyogacenter.net March 27: Time TBA. Spring Clean-Up, Lawrenceville Main Street. Call 609-219-9300 or visit lawrencevillemainstreet.com 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 the Spring issue as space allows. NAMASTE NEWS
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last word
Melt Your Heart, Blow Your Mind By Tarra Madore
I
fell in love with Anusara Yoga before meeting the founder, John Friend. In fact, I was afraid to meet him because I had read that he was known as the “rock star yoga teacher.” I really didn’t want a rock star teacher. I wanted a yoga teacher and I had teachers, senior certified Anusara teachers, Naime Jezzeny and Sue Elkind. I like them, so I wondered whether I really needed to go to a workshop with John Friend? Of course I do. I love this style of yoga and John Friend is the founder. My teachers don’t seem like “rock stars” (whatever that actually means) and they learned from him. In March I drove, by myself, from New Jersey to South Carolina for my first workshop with John Friend, part of his Melt Your Heart, Blow Your Mind Tour. “Oh man,” I thought, “it has a tour name, he is a rock star! What if I don’t like him?” I arrived and there were hundreds of people there for the workshop. The people were friendly and sweet, like you would expect at a yoga workshop. The staff was fabulous and they checked you in by your first name – my name, Tarra, was even spelled correctly with 2 R’s. When I got into the room, I saw him. He, John Friend was meeting and talking with people, like a regular guy not a rock star. From that moment he began to melt my heart. He is a sweet, strong teacher who can encourage John Friend, photo by Mario Covic your heart, mind and body more than you can ever imagine. And it all starts with the enjoyment of the breath. The breath carries our life force and connects the world together. In his humble way, he credits all his teachers for him being able to share this amazing practice with so many people. The heartcentered, life affirming philosophy allows us to see beauty all around us, all the time. From the place of interconnected beauty, bliss and love; our hearts melt. With a soft heart we are blown away by the majesty in us and around us. This is yoga. This is the way I intend to live my life.
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Just when I thought I couldn’t love this practice any deeper, he comes in town – to Bryn Athyn, PA – and melts my heart and blows my mind AGAIN! A friend joined me this time in Bryn Athyn. It was her first experience at a John Friend workshop. In addition to studying with Sue and Naime, she has taken classes with many Anusara teachers. She was both nervous and excited to be at this event. John explained how he chose the title of the tour with careful consideration. You can’t have your mind blown first, it doesn’t make sense. He said, “First I have to melt your heart in order to blow your mind.” With a soft, open heart you can take so much in, experience and learn beyond imagination. From this place of humble respect, we practice. We practice in a way that honors, not only ourselves, but also the world around us. With the organization of the universal principles of alignment, we practice with masterful technique that allows each person to express himself or herself fully. We are engaged in stability which allows us to extend into freedom. On the last day of the workshop, my friend said to me, “I just want to follow him around and learn whatever I can.” I replied, “I told you.” I don’t know if I would call him a rock star. What I will say is that John Friend is a gracious yoga teacher. He knows that we are all delightful beings, deeply connected to one another. He teaches with passion and compassion straight from his heart. In a room of about 300 people, I felt like he was always there, right near me, whenever I needed him to be there. He touched the hearts of each and every person, with a kind word or an encouraging touch. He looks into your eyes and sees unlimited potential. And he knows just how to draw it out. With John as a teacher, you easily connect to the delight that is our true essence. When you feel that amazing, you will help others to feel that way too. Life is awesome and it is meant to be celebrated!
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