namaste news N E W
J E R S E Y
WINTER 2012 • VOL. 7
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12 Ways to Make 2012 Your Best Year Yet
The Meditation Issue Tips for Beginners Deepen Your Practice Helpful Hints from Seasoned Meditators Plus, more HEALTH and LIFESTYLE articles inside
Also for Winter: New Year Healthy Eating Guide including Gluten-Free, Organic, Vegan & Caffeine-Free
CENTRAL JERSEY’S YOGA & HEALTHY LIVING GUIDE
From the Publishers
namaste news N E W
J E R S E Y
PUBLISHING STAFF Publishers Brian J. Critchley Tarra J. Madore Editor-in-Chief Brian J. Critchley Creative Director Tarra J. Madore Graphic Designer Stephanie Laudien Associate Editors Jeffrey LaSalle Brigitte Meinders Advertising Sales Representatives Nicole DeNardo Greg LoBiondo Intern Krista Sharlin Contributing Writers Lisa Dekis Ryah Dekis Lesley Franco Judie Hurtado Will Johnson Michelle Kencitzki Sara Kosmyna Mona Laru Jeffrey LaSalle Melody Lima Greg LoBiondo Joseph Martin Ayla Musciano Amanda Nicholson Pamela Jean Nixon Krista Sharlin Nancy Sheehan Mary E. Tricario Tracey L. Ulshafer Cynthia Yoder Contributing Photographer Harry Rossmann We Welcome Your Feedback! 732-659-7365 brian@njnamastenews.com tarra@njnamastenews.com www.njnamastenews.com
©2012 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. All material and information which appears in New Jersey Namaste News is presented for informational purposes only. Always consult a physician if you have questions concerning you or your family’s well being. All information in this magazine is presented as is without any warranty of any kind, express or implied, and is not liable for its accuracy, for mistakes, errors, or omissions of any kind, nor for any loss or damage caused by a user’s reliance on information obtained in this publication. Under no circumstances will New Jersey Namaste News LLC be liable for any special, indirect, or consequential damages or any damages whatsoever resulting from use of this magazine or information presented within.
Dear New Jersey Namaste News Readers, s we start 2012 we wanted to offer all of you a guide to help make this year your best yet. We learn from yoga that our practice (and life itself!) is an ever-unfolding journey. Every time we think we’ve “graduated” by mastering a challenging pose there is always a new one that rises up to meet us. By recognizing that there is always room to grow we can be open to the abundant experience life has to offer. Considering that many of you are fully embracing this idea of personal growth in the new year we’ve decided to offer you with this issue a guide to help you on your way. If you’ve decided to make some dietary changes this year, we have articles from several fantastic writers on gluten-free, organic, and vegan diets. If you are looking to make this year your time to focus on an inward journey, we have an entire special section devoted to the practice of meditation including tips for beginners and more advanced practitioners. Indeed, there are as many ways to continue growing as there are people reading this magazine, so we’ve also included articles on getting restful sleep, kicking the caffeine habit, and more. Wherever your path leads in 2012, we hope you’ll find some inspiration from our talented group of contributing writers that you can carry on your way. If you do find something inspiring in this issue that helps you on or off the mat we encourage you to become a fan of Namaste on Facebook and share your success stories and feedback with our growing community of yoga-friendly folks. Thank you all for your ongoing support and for making Central Jersey such a yogafriendly place.
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Namaste, Brian and Tarra
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WINTER ISSUE 2012 • VOL. 7
17
Meditation Makes a Difference
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Developing a Meaningful Meditation Practice
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YOGA & HEALTH 20 Warm Your Heart for Winter: Pincha Mayurasana
15 WELCOME 6 Yoga Buzz 7
The Veggie Chick’s 12 Tips for 2012
MINDFUL EATING 9 A Gluten-Free Warming Winter Diet
10 12 14
Make 2012 the Year You Go Veg New Year, Organic You Grow Your Glow: Drink Your Veggies!
SPECIAL SECTION: MEDITATION 15 Tips for Beginners: A Slow & Steady Approach
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Dharana: Mastering the Art of Concentration
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Home Birth Sets the Stage for Healthy Life
24 25 26 28
Lessons from a New Teacher Sleep Medicine Learning to Fly: Anti-Gravity Yoga Release the Caffeine Habit
CULTIVATING KARMA 32 An Invitation from Mother Nature 33 How Do I Stick to My Resolutions?
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Surf, Scorpions, Solitude & Strength
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Winter Events Calendar
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Last Word: Yoga Gives You Eight Limbs!
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Become a fan on
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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
“The Tenth Door” by Michele Hebert By Brian J. Critchley
t first glance the recently released “The Tenth Door” written by California-based yoga teacher Michele Hebert reminded me of a book I read over a decade ago that jump-started my spiritual journey: “The Celestine Prophecy” by James Redfield. Both take place in the tropical jungles of Central/South America and deal with the process of spiritual evolution. However, Hebert’s book is not a work of fiction, but chronicles her actual time studying with her guru, Walt Baptiste, as she managed his retreat center in El Salvador. “The Tenth Door” takes turns at being a travel diary, a personal journal of spiritual growth, a coming-of-age tale, and even an adventure thriller (as our first person narrator dodges the growing guerilla insurgency in El Salvador in the early 80s in order to carry out her job duties and her dharma). The most moving and intriguing aspect of the book is how it has been crafted as a loving tribute to the author’s guru and his seemingly boundless love, strength, and knowledge of the spiritual path. Many yogis do not get the opportunity to physically meet their guru in person, although it is said that the guru is always guiding you from within. It was fascinating to watch the guru/student relationship unfold, and as Hebert has expertly preserved the powerful lessons he imparted to her within this book, at times you feel like his messages are meant for you too. It was not uncommon while reading this book to feel whisked away to the tropical paradise they’d carved in the Salvadoran jungle: meditating in the stone pyramid, doing yoga by starlight, or watching the sunset while swinging in a hammock. Wherever you are in your journey, “The Tenth Door” sets a beautiful example of how to follow your heart in order to craft your best life. For more information on Michele Hebert and “The Tenth Door” visit rajayogis.net.).
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January is Self-Help Group Awareness Month By Jeffrey LaSalle The start of a new year can bring with it many emotions. Resolutions cause anxiety and stress. The abrupt end of the active December holidays can be a let-down after all that hustle and bustle. Frigid weather keeps us indoors, trapped under electric blankets. Although we may not suffer from Seasonal Affective Disorder (depression that increases with limited exposure to sunlight, amongst other triggers) most of us do become a bit “winter weary” as the days grow shorter and colder. While many of these emotions are common, this is a great time to learn more about helping yourself stay positive. January is Self-Help Group Awareness Month. There are self-help groups for almost any issue, such as weight management, mental health, disease processing, victims of abuse, addiction, sexual well-being, religious discussion, bereavement, and changes-of-life such as childbirth, retirement, and caregiving for older parents. Self-help groups are frequently run by members and are non-profit (although some minor fees may be collected for group maintenance, such as refreshments or printing costs). Participating in a self-help group allows you to not only learn from the stories of others and make you feel less isolated, but also permits you to share your experiences with others. Reaching out can be a powerful tool in accepting yourself. Attending a meeting of a self-help group can be intimidating at first. Keep in mind that all members, at one point or another, were new members themselves. Some self-help groups meet at different times; if one meeting doesn’t feel right for you, perhaps trying a different time may be more comfortable. If you need, ask a friend or family member to attend with you for the first time. Most groups don’t require that you participate; you can frequently just observe until you feel ready. To find a list of nationwide self-help groups, visit www.selfhelpgroups.org. For a list of New Jersey selfhelp groups, try njgroups.org or call 1-800-367-6274.
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Have a question about yoga practice, meditation or philosophy? Do you have comments or want more information about articles you’ve read in New Jersey Namaste News? Send us your letters and we may publish them in an upcoming “Letters to the Editor” section! You can send your snail mail letters to: New Jersey Namaste News c/o Tarra Madore & Brian Critchley 1626 Route 130N, Suite K-3 North Brunswick, NJ 08902 Or send an email to the editor at: brian@njnamastenews.com.
©iStockphoto.com/Natasha-R-Graham
The...
The Veggie Chick
Veggie Chick ... on... I
12 Tips for 2012
f you’re anything like me (which I think you may be, if you’re reading this), you love the feeling you get from a fresh, clean start — new days, new jobs, new relationships, and of course, the new year. So I came up with 12 ideas to help your upcoming year be as stress and clutter free (both mentally and physically) as possible to make for a happier you. Don’t think of these as resolutions. In fact, I’ve given you one suggestion per month to make 2012 your best year yet!
JanuaryJanuary gives us an excuse to start fresh. Why not do some
spring cleaning in January instead of waiting until spring? Go through your closets and drawers and evaluate what you do and don’t really need. Has it been more than a year since you wore that dress? Do those favorite shoes even fit comfortably, or are they just pretty? Do you really still need those birthday cards your ex gave you 6 years ago? Honestly think about what you need and what you are just afraid to relinquish. Clothes, shoes and jackets that don’t fit can be donated. Old cards and papers can be recycled and give you more drawer space. Free yourself from clutter! You’ll feel great about it.
February Catch up with old friends. While Valentine’s Day is typi-
cally spent with significant others, why not make this special time about love in all its forms? Reconnect with old friends or family members you haven’t seen in a while. Plan a get together. Meet for dinner. Get back in touch with those
loved ones you’ve gone too long without seeing. Sure it’s cold outside, but you’ll be so happy to reconnect, you won’t even notice.
March Learn something new. Trying new things keeps our mind sharp
and reminds us that life is a journey of continuing growth. Take a cooking class. Read a book about something you’ve always been interested in. Take dance lessons or learn to play an instrument. Find something that inspires you and go for it!
April Volunteer your time. Choose a cause important to you and
find out how to help. Visit a nursing home and play games with or read to the residents, volunteer at a food shelter or animal rescue, or even give a monetary donation or start a food drive. Volunteering isn’t something that should be restricted to the holidays. There is always someone out there who could use a helping hand.
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The Veggie Chick
May Get outside more. With the weather changing, it’s the perfect
time to get out there and enjoy the fresh air. Go for a hike, play a sport, plant a garden, take a good book to the park. Nature is a beautiful place. Stop and smell the roses, LITERALLY!
June Plan a getaway. It doesn’t have to be an extravagant,
expensive thing, just pack a bag and get in the car. Go somewhere you haven’t been before. Give yourself a new experience.
July Remove negativity from your life. Whether it is a
frienemy you love to hate or an unproductive, unhealthy relationship, let it go. If someone in your life is constantly competing with you or gives you negative feedback instead of love and support, maybe it is time to let go of that person so you can focus more on bettering yourself without judgment.
August Revamp your resume. While no one ever wants to be fired or
laid off, it happens. So think of the peace of mind you’ll have just knowing your resume is current. Make a running list of your responsibilities and talents and ask a friend to critique it.
September Kick a bad habit. We’ve all got one. Whether it is smok-
ing, indulging in the office candy bowl every day after lunch,
caffeine or even self doubt, there has got to be one thing you’d do better off without. There is no time like the present, so get your self a support system and kick it.
October Be a kid again. Decorate your work and living space with
pumpkins and spiders. Wear a silly costume. Seeing the world through a child’s eyes can give us a fresh perspective.
November Reflect on your blessings — the people in your
life who you cherish, your health, and the roof over your head. When all the good things in your life are the focus, it’s not as easy to be stressed out over the jerk who stole your parking spot. After all, who knows what blessings that guy does or does not have? Dwell on who and what makes you happy and other things seem to fall into place.
December
Plan a holiday party. No need for it to be a pricey shindig, just spending time with your friends and family should be the focus. Make a rule: no gifts. Just have everyone bring a favorite appetizer, beverage or dessert. The holidays can be a stressful time and they seem to get more unmanageable every year, taking away from the true meaning of the season. Celebrate the season by catching up with those you love. Gifts don’t need to come in a box with a pretty bow, the gift of spending time together in the midst of the holiday scramble is all you need. Here’s to starting the year fresh and having a safe, healthy, stress-free 2012. Start small, take things one step at a time, and have a great year. And don’t forget, if there is anything you’d like to hear about from me in the future, please email me at theveggiechick@hotmail.com.
Yours truly, The Veggie Chick Amanda Nicholson (aka The Veggie Chick) has been living in New Jersey 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 outside and getting tattoos, and makes tie-dyed apparel for her friends and family. 8
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Eating for the Seasons: A Gluten-Free Warming Winter Diet by Sara Kosmyna hen you think of winter, what comes to mind? Many people’s thoughts are summoned to comfortable, warm memories indoors with family, spending time away from the cold air and dark skies of the season. The winter months that transition us into the new year can leave a chilly, damp footprint on our lives if we let them. While winter doesn’t force us into hibernation, it can become a time when we forget how to care for ourselves. Seeking the comfort of staying home and warm, we avoid going to the gym to exercise; we eat unhealthy snack foods; and we accept whichever seasonal sickness is going around. Whether your goal this year is to get healthier or make better food choices, trying a gluten-free approach can keep you warm and eating healthy throughout the winter season. When I decided to go gluten-free, I found that I lost weight, looked better, became more energetic and mentally focused, and I didn’t have the same food cravings that used to haunt me all winter long. These four categories make up the majority of my Gluten-free diet, and here are my tips:
Steamed or Sautéed Veggies
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Rice and other healthy grains
Good news! You do not have to quit carbs. Brown rice is naturally Gluten-free and there are even breads made from brown rice. If you find the taste of plain cooked rice too bland, try adding clarified butter, called ghee, to add some flavor. This item has become one of my musthaves in the kitchen, and it gives food a creamy, buttery taste that is almost
cheese-like. One of my other favorite grains is quinoa. You can use it as a substitute in dishes that usually call for pasta.
Organic Proteins
One of the best ways to stay healthy is to supply your body with a healthy dose of protein. In a socially conscious effort to treat my food with respect, I buy organically and cook only as much as I can eat. The protein source of your choice can be grilled, baked, pan seared, or cooked to tender perfection in a pressure cooker. To add flavor, I use olive oil, ghee, salt, pepper, and garlic.
Homemade Soups and Stews
Cooking at home is one of the most rewarding and magical things you can do for yourself. Homemade soups and stews should be made with organic vegetables that are in season. This time of year, some of my favorites are beets, squash, turnips, and tomatoes. One of the most warming and delicious soups I enjoy this time of year is Russian borscht, and making it at home not only creates a pleasant memory but it connects me much more to the experience of enjoying the smells and tastes.
Brussels sprouts, carrots, garlic, and squash all taste wonderful sautéed in a frying pan with a drizzle of ghee or extra virgin olive oil, some salt, and pepper. Whether you cook it or eat it raw, avocado is another great vegetable for winter. I like to put slivers on sandwiches or use guacamole spread on corn chips. Winter is a crucial time for paying special attention to your body and health. During this season, many people on the east coast get sick and it is important to give your body a fighting chance against the latest germs. In addition to eating well, remember to establish and maintain a healthy habit of rest, exercise, and relaxation. To reinforce your healthy choices this winter, consult with a natural healthcare expert on which vitamins and supplements are best to take in the winter when there is less sunlight. Have your blood checked to determine your Vitamin D level, which is crucial for improved energy during the sluggish months. Remember, you do not have to feel unbearable pressure when it comes to living a healthy lifestyle. Instead, make it a fun part of your everyday and you will succeed in no time!
Sara Kosmyna is a freelance writer who specializes in topics including beauty, career, health, spirituality, and entertainment. She graduated from Emerson College with a BFA degree in Writing, Literature, and Publishing. Some of her recent work can be found on beautyblunderblog.com and yellowbrickroad.com. She can be reached at sarianako@yahoo.com. NAMASTE NEWS
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Make 2012
THE YEAR YOU GO VEG BY
The Vegan Explorers
WITH JOE & AYLA
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n omnivorous diet has been ingrained into our culture for countless generations. While it can be argued that humans are “meant” to be omnivorous, humans have the unique mental capacity to make compassionate choices in our lifestyle and our diet. Ahimsa, or nonviolence, is one of the main principles of the yogic philosophy. We are morally responsible to treat all creatures with respect and live in harmony with the world. Deliberately inflicting pain and suffering to any creature is appalling, yet the cruelty farm animals face on a daily basis is often overlooked. If you are considering becoming vegetarian (or better yet vegan!) you'll want to start gradually and allow your
body time to adjust to the new lifestyle. As long-time vegans we've organized some helpful hints to make this transition easier.
MAKE THE COMMITMENT
Start to cut your meat consumption down to a couple of days per week. On the non-meat days, try enjoying the many varieties of meat-based alternatives such as wheat gluten, tempeh, or even the old staple, tofu. Once you become comfortable preparing and eating plant based foods regularly, most people find it rather simple to cut meat out altogether. However, we often hear from our friends that the "fake" meats don't taste like "real" meat. Our
A COMPASSIONATE CHOICE For individuals interested in altering their diet as a way of practicing ahimsa here are some facts to consider about raising animals for food. • Farm animals are sentient beings with distinct personalities. They experience pleasure, fear, and also pain. • Farm animals are treated like machines whose function is maximum productivity with minimal time and effort. Chickens are debeaked and detoed, beef cattle and pigs are castrated, and if an animal is sick, they are usually sent to slaughter even if treatment is practical. Over hundreds of years of domestication, they have been genetically manipulated to produce as much meat as possible, even to the point where their legs can barely support their own weight. Turkeys, for example, are bred so large that that are unable to mate naturally and reproduce through artificial insemination. • Valuable resources are inefficiently used to support animal agriculture. Approximately 70% of grain grown in the United States is used to feed farm animals. If these crops were instead used to feed the hungry, world hunger would essentially be eliminated. • Surprisingly, 30% of the planet’s land is used for to raise livestock. Much of the rainforest is destroyed in order to grow crops for farm animals. • Free-range and organic animal products are not well regulated, nor are they well defined. For example, a cage-free egg-laying hen may never see the light of day and still be housed in filthy, overcrowded conditions. • Although a vegetarian diet is a compassion commitment, farm animals are still indirectly harmed or even killed through the production of eggs and dairy products.
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mindful eating response to that is, "Of course not, it's not meat!" If you eat one food expecting it to be another, you will obviously be disappointed. Try to see the meat substitutes as something on their own.
GET CREATIVE
Food can be an enjoyable adventure, and a vegetarian/vegan diet is no exception. Buying a vegan cookbook and developing a practice of mindfully preparing healthy meals at home can make the process more fun. We had never really cooked restaurant quality food until becoming vegan, and we are so glad we started to cook. When you finally sit down to eat your creation you will enjoy it even more thinking, "I made this!" Many cookbooks have a dessert section with easy-to-make vegan creations. You can make vegan chocolate chip cookies in about 15 minutes, and they taste no different then "real" chocolate chip cookies. Check out our recipe with this article! Being close to New York and Philadelphia will also give the adventurous veg diner plenty of options to choose from when dining out. If you are a pleasure eater you can easily find some amazing food in the area. See our reviews in previous issues of New Jersey Namaste News for some suggestions.
SWITCH TO VEGAN
If you manage to cut the meat out then you are well on your way to being vegan. Cutting out dairy and eggs can be difficult because you really have to read ingredients when you go food shopping. Dairy is in so many things you would not expect it to be in. Going out to eat becomes difficult unless the kitchen is accustomed to handling vegan dietary requirements. Dairy seems to a huge part of the American diet. Most people usually also say that they love ice cream or dairy so much they just can't give it up. Eating dairy doesn't seem to have any health benefits, in fact we are the only species who consume milk after adulthood, and it's not even human milk we consume. If you can't give up dairy because you love the taste so much there is no trouble there. Desserts containing dairy can easily be turned vegan. There are tons of recipes online and there are even a few vegan bakeries around such as Papa Ganache in Keyport and Vegan Treats in Bethlehem, PA to satisfy your sweet tooth.
Some people take this as a supplement but it is found in many great vegan recipes, like macaroni and "cheese" because it has a cheesy flavor. If you do not drink enough soy milk or eat enough fortified foods each day you will want to take a supplement or a multi-vitamin that includes B-12. After reading this article, we don’t expect you to abstain from animal products cold Tofurky. Instead, we encourage you to think before you consume and make a compassionate choice that is right for you, our planet, and the animals that share it with us.
>> VEGAN CHOCOLATE CHIP
COOKIE RECIPE
2 1/4 cups whole wheat flour 1 tsp. baking soda 1 tsp. salt 3/4 cup brown sugar 3/4 cup sugar 1 tsp. vanilla 1 cup vegan butter (such as Earth Balance) 1 tsp. ground flax seed (optional) 2 eggs equivalent (3 tsp. Ener-G Egg Replacer + 4 tbsp. water) 12 oz. package of vegan chocolate chips In a large bowl, mix together butter, brown sugar, vegan white sugar, vanilla, and flax seed. In a separate bowl, sift flour, baking soda, and salt together. Add wet ingredients to dry ingredients. Whisk together 4 tbsp water with 3 tsp. of Ener-G Egg Replacer in a small bowl or cup to create the equivalent of 2 eggs. After allowing a few minutes to settle, pour into the mixture. Add chocolate chips into the cookie dough. Place tablespoon-sized balls onto a lightly greased cookie tray then bake for 10 minutes at 375 degrees.
MAINTAIN YOUR RADIANT HEALTH
The first thing people ask about veganism is how vegans get enough protein. I'm not sure where this myth about proteinstarved vegans started, but there are numerous plant-based sources of protein. You have beans, legumes, nuts, soy milk, almond milk, the meat substitutes, etc. Even vegetables and breads have protein. The key is to have a variety of protein sources each day. The only nutritional concern for vegans is getting enough vitamin B12, as this is only found in meat and dairy products. If you are just vegetarian you needn't worry about this. If you are vegan, most soy milks, cereals, and other foods are fortified with it. The only natural non-vegan source that we know of is nutritional yeast. NAMASTE NEWS
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New Year, Organic You Our step-by-step guide will help you keep your resolution to eat organically in 2012 and save a little money too by Mona Laru exceptions for the clean 15 (see sidebar). Always buy organic meat and sustainable fish (these are some of the most genetically modified creatures on the planet) and try to do the same with bread and dairy. Hormones in non-organic milk have been linked to everything from early puberty and growth spurts in girls to regular old acne.
Make a Plan and Plan Your Meals
ew Year’s Day is one of the best days of the year. It’s a time when we all get the chance to reboot and start fresh with a brand new 365 to be smarter about saving money, lose that extra ten pounds, or just find more time to honor ourselves. If any of your resolutions for 2012 include trying to eat better, think about exploring organic foods this new year. The benefits of eating organically start at home—with the simple pleasures of better tasting food and improved personal health—and resonate around the globe. Buying and eating organic means supporting your local farmers. Those same farmers are producing your food in a regenerative way that doesn’t harm the environment like conventional farming or use potentially dangerous chemical pesticides and genetically modified organisms. Organic farming doesn’t harm the soil, either, and soil is the most valuable resource humans have when it comes to
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growing healthy crops. Plus, organic foods are packed with more vitamins, minerals, enzymes, and micronutrients than conventionally grown foods. But enough about saving the planet, this resolution starts with you. Consider this four-step list a blueprint for an organic new year, with everything you need to know about what to eat (and not eat), how to make it, and how to keep it affordable.
Pantry Purge
A few things will need to go on January 1. You don’t have to take it to the extreme and throw out non-organic foods. But as you purge what’s in your cupboards and refrigerator, try to replace with organic goods, breads, vegetables, fruits, etc. In a perfect world, everyone could eat all organic. But since that’s not always an option, do your best to always buy the dirty dozen fruits and veggies organically, while making non-organic
New year’s resolutions fail for hundreds of reasons. One big problem: not having a plan. To stay on track for an organic 2012, a weekly menu is the only plan you need (recipe suggestions and meal planning websites below). Whether you are feeding yourself or a family of four, map out a realistic meal schedule for the week including breakfast, lunch and dinner. Time is tight during the week, so when possible, carve out a couple hours on Sunday afternoon to do some prep. This could be anything from portioning out your organic produce for individual meals to slicing and dicing carrots, peppers, onions and tomatoes for use in dishes or on lunch and dinner salads. Got kids? Pack their lunches ahead of time for the week and make sure those lunch boxes are filled with healthy, tasty fruits and vegetables as opposed to processed junk.
On Budget, All the Time
One of the main knocks on buying organically is that it’s too expensive. True, organic foods are often more expensive than conventional ones, but that doesn’t mean you can’t eat organically on a budget. Here are some easy tips for the grocery store. Always buy store brands. Shoprite, Stop & Shop, and Whole Foods (to name only a few) all have organic lines for everything
mindful eating from garbanzos and salsa to peanut butter and jelly. Try buying in bulk. Brown rice is a great example. Cook some rice at the start of the week then use in several dishes like stir fry, stuffed peppers, or as a side throughout the week. Other great grains to buy in bulk include flour, quinoa, and granola. Wholesale stores like Costo, BJs, and Sam’s always have items like organic oatmeal, bagged lettuce, and applesauce cups on sale. Speaking of sales, check out your supermarket circular and plan your weekly meals around the manager’s list of specials. This will all add up to a happier, healthier family and hopefully a few extra bucks in your wallet at the end of each month.
Tamp Down Temptation
Even the best of new year’s intentions fall victim to the myriad food-related temptations in our daily lives. But don’t sweat it and dig in those heels. You’re prepared, right? You’ve purged the pantry of the nasty and unhealthy non-organic foods. Your weekly menu is up on the family fridge to give everyone something to look forward to (like a Friday night organic pizza party). And the stuff you do have around to snack on is healthy, like granola, raisins, apples, carrot sticks, celery and even roasted, chipotle pumpkin seeds (see below). All of this adds up to a resolution that will taste great in the keeping and keep you and your family healthy for the upcoming new year and beyond.
Mona Laru is a certified organic nutrition and wellness coach and is also certified in group fitness through the American Aerobic Association (AAAI). Laru created her business Naked Nutrition to offer health and wellness coaching to individuals and groups to improve their lifestyle and diets and to lose weight by eating whole, organic foods, exercising, and meditating daily. For more information visit nakednutritionnow.com.
Dirty Dozen: High traces of pesticides Apples, celery, strawberries, peaches, spinach, nectarines, grapes, bell peppers, potatoes, blueberries, lettuce, and kale/collard greens
Clean Fifteen: Contain little traces of pesticides Onion, sweet corn, avocado, asparagus, sweet potatoes, pineapple, avocado, asparagus, sweet potatoes, mangos, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms
Try this delicious snack and see below for a list of great websites with organic food recipes.
Roasted Chipotle Pumpkin Seeds Tip: purchase them from the bulk bins when shopping for organic foods on a budget. 1 cup raw pumpkin seeds 1 tbsp butter, melted 3/4 tsp cumin 1/2 tsp fine sea salt 1/2 tsp chipotle 1/2 tsp turmeric Preheat oven to 300 degrees. Line cookie sheet with parchment paper and toss seeds with all ingredients. Roast seeds for 45 minutes, stirring every 10 minutes, until dry and golden brown. Cool.
Helpful Websites:
www.nakednutritionnow: organic recipes, wellness tips, meditation, and more www.montereybayaquarium.org/cr/seafoodwatch.aspx: list of sustainable fish www.eatwild.org: find a local meat CSA in your area
One kind word can warm three winter months. —Japanese Proverb
www.localharvest.org: find a local produce CSA NAMASTE NEWS
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Grow Your Glow: Drink Your Veggies! by Krista Sharlin ow many times have you vowed to eat more veggies? You know you Besides requiring less prep and cleanup time, deserve it, but when dinner time blending maintains the fiber from the veggies and rolls around it can be labor intensive to fruits which keep you satisfied for longer. The fiber prepare a nutritious, plant-rich meal after a long day. The key to increasing your intake also acts as a scrub brush, cleaning out the old of veggies is to have them for breakfast or undigested food particles that clog up our bodies. mid day snack in a delicious blended smoothie. This is a quick, easy way to give yourself a nourishing treat that will unlock I also use collard greens, but spinach or romaine lettuce is your inner glowing potential. The vitamins and minerals replenmilder and a nice transition if you are new to green smoothies. ish your body and give you a health-conscious start to your day. Spinach contains oxalic acid. This does mildly interfere with calI have designed this smoothie so the ingredients complement cium absorption. However it assists in blood sugar level regulation each other. The vitamin C from the orange juice helps your body as well as cleaning heavy metals such as mercury out of the body. absorb the iron from the greens. The calcium from both the 2 heaping tablespoons of whole fat Greek yogurt. Fat is greens and yogurt does not compete with magnesium in the small essential to our brain function as well as our satiety levels. Fat is intestine as it usually does when consumed in bone support supnot the enemy! This also provides that delicious comforting plements that pair the two together. This smoothie is packed full creaminess that is beautiful about this smoothie. Yogurt also of naturally occurring vitamins, minerals, phytonutrients, and serves as a rich source of protein. If you are sensitive to dairy feel antioxidants to protect your body from free radical damage. free to use soy milk instead. Starting your day with this smoothie on an emptier stomach will allow for better absorption and assimilation of the nutrients it conYour own personal spin on it: This is my go to recipe, but sometimes I add raw hemp seeds, super food green powders, probitains. The fiber, fat, and protein will keep you satisfied until lunch otic supplements, raw cacao powder, or other fruits. You may find and aid in digestion and movement of old material. As the old is that you need to tailor this smoothie to your needs and adjust the moved through the intestine, the probiotics in the yogurt replant your garden of flora and healthy bacteria inside your belly. This also sweetness by adjusting the amount of apple in the recipe. I often assists in digestion for the remainder of the day. skip the apple all together. Blend all ingredients in a high powered blender until smooth. Be sure to let the ingredients get fully liquefied. This pre-digests My personal favorite recipe: the food so that your body does barely any taxing work of digest½ cup of filtered water (or more depending on your texture ing and breaking down food particles. This allows your body to preference) use its energy to absorb the nutrition and eliminate old waste. ½ cup of orange juice not from concentrate. The tartness of Depending on the age and make of your blender model blending the orange juice cuts through the bitterness of the greens without time may vary as well as the preparation (chopping) of ingredimaking the smoothie overly sweet. ents. If using a Vitamix or other powerful blender very little prep ½ red delicious apple. The pectin, soluble, and insoluble fiber is needed. Some people wonder if juicing or blending is more benmake it a digestive wonder. eficial. Besides requiring less prep and cleanup time, blending 2 cups or so of your favorite greens! I love kale for its nutrimaintains the fiber from the veggies and fruits which keep you sattional value and high level of manganese which provides a magnetic quality to your blood – literally increasing your magnetism. isfied for longer. The fiber also acts as a scrub brush, cleaning out the old undigested food particles that clog up our bodies. If you The cruciferous element of kale makes it a powerful cancer prevention food. It is high in beta carotene as well which gives one’s don’t finish the smoothie or want to make a larger batch to drink all day, seal the leftovers in a glass ball jar and refrigerate. Shake it skin a gorgeous warm glow, which we all could use (especially in up before drinking. It will keep for about three days. the winter!)
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meditation special section
Meditation Tips for Beginners A Slow and Steady Approach by Pamela Jean Nixon
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editation can be an intimidating practice for newcomers. Let’s face it—meditation can be intimidating for experienced yoga practitioners as well! The idea of sitting completely still for long periods of time and not allowing any thoughts into your mind can be enough to scare anyone away from this practice. When I recently read in a magazine article that beginners should attempt to meditate for 30 minutes daily, I was shocked. If you ask me, this sounds like a recipe for disaster. Jumping into a meditation practice with that level of commitment sounds like a good way to set you up for failure. My personal opinion is that slow and steady is the right approach for a beginner’s meditation practice. If the idea of meditation is new to you, consider these tips for the slow and steady approach. Start out by incorporating some moving meditation into your current activities such as eating dinner, walking your dog, or brushing your teeth. Commit to focusing your attention on the activity at hand and attempt to block out distractions. As other thoughts enter your mind or you become distracted by something in the environment, acknowledge it, and then return your attention to the task at hand. Patience is key! When beginning a seated meditation practice, start with a short 5 minute session. It is probably going to be easier to quiet your mind and focus your attention for a shorter amount of time in the beginning, therefore allowing you to finish your session feeling successful rather then feeling defeated that you couldn’t keep still for longer. Give yourself something simple to focus on such as your breath. Observe the sound, length, and depth of each inhale and exhale. Gradually deepen each breath, and silently say to yourself, “I am breathing in, I am breathing out.” Use your breath as a tool to help you stay in the present moment. Wait out the full length of your session before you go back to your daily routine. If you find yourself unable to sit still or constantly worrying about whether your dog has to go out, practice patience. Everything else can wait until the end of your practice. Even if you continue to be distracted for the rest of the time you are seated, you made a commitment, follow it through. You may surprise yourself and find that if you sit a moment longer things start to settle. Try guided meditation CDs that you can check out at your local library or find online. Guided meditation allows you to focus on
the speaker’s voice while they guide you through some peaceful, relaxing imagery. Don’t give up! Even if one session is particularly difficult, don’t let it stop you from trying again. Go into each session with an open mind. Be patient with yourself. If you find yourself fidgeting or unable to sit still, don’t be afraid to readjust yourself and find a more comfortable position. If your mind starts to wander or you become distracted by sounds in the environment, don’t get frustrated with yourself; just use each distraction as a reminder to return your attention to your breath. Consider each meditation session a success. At the end of your five minutes, be thankful for the minutes you were able to focus and be still rather then being upset for the minutes you spent thinking of your to-do list or what you were making for dinner. Always end each session on a positive note by acknowledging that each time you meditate you are building a lifelong practice that can have an amazing impact on your well-being.
Pamela Jean Nixon lives in Somerset County where she teaches weekly yoga classes to adults & children as well as in-home private sessions. Check out her yoga ramblings at yoga411.blogspot.com and visit her website at pamelanixon.com.
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meditation special section
Dharana: Mastering the Art of Concentration By Will Johnson
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n invaluable part of any meditation practice is Dharana – the art of focusing on a single thing for a given period of time. The subject of a person’s focus can range from a clearly defined object such as a candle flame, orange, or crescent moon to a shape, mantra, or if you choose, God or the Self. Using Dharana, one should sit in a comfortable seated position and think of nothing other than their chosen point of focus. Any additional thoughts, feelings or images that come up during meditation should be acknowledged but not allowed to dominate the focus of the session. While the explanation of Dharana may sound simple, the practice of deep concentration is more difficult than it sounds. The human mind is a chattering monkey that rarely quiets itself down. Thoughts about to-do lists, loved ones, work, and daydreams creep up, and before one becomes aware they dominate the whole meditation session. Despite its difficulty, Dharana is attainable and it is possible to make progress with such a difficult exercise. Here I will share with you a few techniques that I have learned from the meager success I have had in my daily practice. 16
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In the beginning, it was difficult for me to see the object I was focusing on at all. To overcome this, I would try to see the image in brief snapshots rather than forcing myself to visualize it for a longer period of time with no success. Once you have a snapshot, focus on it, hold it, and cultivate it. Soon enough it will become easier to see it for longer periods of time, and you will be able to control it and mold it to your will. As an exercise try thinking of an object right now, say an orange square. Did you see it? The next step would be to hold on to that image for a minute, five minutes, and so on. Once you are able to easily access the object you have chosen to focus on, it is important to extend the time that you are able to hold that focus. What works for me is imagining the object hovering over my third eye chakra. Dharana is an individualized practice and you should do whatever resonates with you the most. It is also important to play with the practice, and if one object or technique doesn’t work for you, try another. Imagining yourself as a great guru and focusing on your object with intention makes the practice more fun and accessible. Making Dharana fun helps with another issue that is often confronted in this practice – a lack of motivation. We all lead busy lives, and when your mind is buzzing with thoughts, concerns and wants, it is difficult to find time. Stating an intention before each practice is helpful, and motivation varies on an individual basis. Find something practical and tangible that motivates you, such as “My practice of Dharana today will make me a better brother/sister/father/mother/friend/lover, etc.” If you dedicate time each day to Dharana, something will be achieved. There are endless opportunities for Dharana throughout the day by concentrating wholly on one thing. Starting slowly at first, you will be able to start increasing your time, and your mind will become lighter and more focused as you continue your practice. Even if you have a “bad” day and have difficulty concentrating, realize that it is your mind’s way of telling you that you need to slow down and re-focus. Use this practice to become aware of your thoughts, and as you recognize the clutter in your mind, it will lessen. Then we can use yoga to “yoke” ourselves to a universal consciousness. We just need to learn to pay attention first!
Will Johnson is a seeker, most at home in the imagination. He has a passion for the study of magick, mysticism and comparative religion. He can be contacted at whjohnson2011@hotmail.com.
meditation special section
Meditation Makes a Difference An Interview with Judith Toma By Brian J. Critchley
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s this issue with a special focus on meditation started to take shape, it became clearer and clearer to us here at Namaste that a journey toward a solid meditation practice is a very individualized one. In talking to a group of yogis about how, when, and where they meditate you’ll get as many answers as there are stars in the sky. Similarly, each person’s perceived benefits and even reasons for meditating regularly can widely vary, too. In order to capture that individual nature of the practice, we posed some questions to local angel therapist, medium, and meditation leader Judith Toma about her own journey with meditation.
Why is meditation so important?
The results are amazing. You have a clearer mind and become more productive. You have less stress and therefore better health. Through meditation you have a deeper understanding of self.
Do you have a particular style of meditation that you practice?
There are many ways that I meditate and it can take many forms throughout the day. It doesn’t always have to involve sitting quietly and allowing spirit to enter. It could be a walking meditation or doing something I love that I become completely engrossed in. I just allow my day to unfold and use that as my meditation practice.
Where did your journey begin?
I learned how to formally meditate around 30 years ago using a mantra with Transcendental Meditation TM . This was much needed in my life, as I had just gone through a divorce and it was rather messy. Shortly after that I started dating a man who had been practicing TM for years. It is never a coincidence why people come into our lives! I noticed he was so calm and I couldn’t imagine feeling that way. I knew that I needed to be part of that world. It was the beginning of my journey to live a new way.
What sparked your connection to angel meditations?
I had been singing solos in a Catholic church since I was 16 and at one particular funeral I couldn’t stop crying, which was so unlike me, since I was always very professional. The organist was playing the Ave Maria and I prayed, “God help me.” I then felt an angel enter my body, breathing through me and singing
through me. It was that moment that opened me up spiritually to the angels. Shortly after that I became an angel therapist and medium. I was finally living my path.
Do you have any “words of wisdom” for our readers who are on a similar journey with their meditation practice?
Be patient and use the practice of meditation to cultivate your innate ability to listen for guidance from the Universe. I had been a singer/actress for years, but I found it difficult to close that chapter in my life without knowing what was next. Once I finally let go and trusted my path, the Universe brought all of the resources to support me in my new life. Once you have a strong meditation practice, you become clearer in your daily life. You’ll start to notice that each new person or opportunity comes along at just the right time to lead you to the next step on your path. If you’re unsure about your direction, remember to breathe and ask in quiet, “Is this a new direction for me?” Notice your feelings. Does it feel good in your body and spirit? If it does, it’s important to take action when you are guided to a new direction. We are guided everyday through signs, people, books, situations, detours, etc. It’s important to take notice. This is your life! Meditation helps you observe, listen, feel, and then take action.
For more information on Judith Toma’s workshops and guided meditation groups visit goddesstarangel.com. NAMASTE NEWS
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Developing a Meaningful Meditation Practice By Tracey L. Ulshafer
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any people, like me, came to the practice of yoga to help heal a physical injury. In truth, I was less than hopeful that yoga would help my body. So when my back got stronger and then my entire life started to shift for the better as a result, I was astounded. I could have never conceived ever slowing down my multi-tasking, type-A, Gemini mind long enough to even actually “relax” in final relaxation, let alone cultivate a meditation practice for ongoing stillness of the mental faculties. But I did. I know that I am not alone. New students come into the studio every day with the same problem. They have embraced the “monkey mind”, where the mind jumps from one thing to the next like a monkey jumping from branch to branch. This is why many are drawn to yoga, for the hope of brief moments where we find that stillness we crave. Within that stillness, peace, joy and bliss abound. And yet, many an aspiring yogi still cannot wrap his or her head around the elusive meditation practice (pun intended). The second line of Patanjali’s Yoga Sutras gives us a glimpse at how foundational this stillness is to the practice of yoga. It reads, "Yogash chitta vritti nirodhah." (Translated as: Yoga is the control of the activities of the mind.) Of the whole entire practice of yoga, 18
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the first thing we are told is to learn to control the mind. And for most of us, that feels like trying to control a monkey who just wants to play. When I first tried to meditate I didn’t exactly know what to do. I sat on the floor in lotus position with my hands in meditative position, shut my eyes, and tried to turn everything off. The harder I tried, the more “stuff” seemed to come up. My dry legs itched, my back hurt, the fly that I’d let in earlier chose that time to circle my head, the traffic outside seemed louder, and the thoughts in my head became a whole family of monkeys flying around. The harder I tried to stop the thoughts, the more they flooded in. It was some time later that a teacher actually shared the wisdom to first allow the thoughts in, recognize them, show them some courtesy, then excuse them for the moment. This was of great help. Suddenly I didn’t have to try to stop the thoughts, I realized it was my choice to turn the channel, sometimes turning it several times until I reached the right one. Focusing on the breath is another well known method of bringing the mind into steadiness. Yogis have taught it for thousands of years, and the western medical minds are now agreeing that the yoga breathing techniques have a direct effect on the calming of the nervous system and the mind. Slow, deep breaths equal slow, steady minds. This, too, was helpful for me in the beginning of my meditation practice. But then I hit a wall. I understood why I should focus on the breath and allow the thoughts to float in, then back out of my mind. But after that I was not quite sure what to do. I knew of the Zen saying, “Don’t just do something, sit there,” but it was of no comfort at the time. So, I took a break from my meditation practice to focus on my asana practice. But, just as with anything else, yoga seeks to create balance, and, eventually, I came back to my meditation practice with a more profound approach. For most of my adult life I’d tuned in to the lunar cycles and the seasons. In fact, one of the reasons I love living in New Jersey so much is that we actually have different weather cycles corresponding to the times of the year. My own continued studies into all things earth (and sky) based led me to a concentrated focus on these cycles and connecting to the energies within them. Take,
meditation special section simply, the sun versus the moon. The sun represents fire and energy. The moon, water and nurturing. Fire and energy are the task masters while water and nurturing are the healers. After programming in to these simple energies, a deeper look into the cycles revealed a deeper energy. The waning moon represents a letting go while the waxing moon a cultivation or bringing in. Sunrise offers a new beginning, while sunset is a shift towards turning in and tuning in. And so, I began to meditate on these sacred junctures in time - sometimes in lotus postures, but sometimes lying down and other time standing up - it all depended on what the energy called for.
Throughout the year, each day brings with it a unique energy that can be cultivated for astounding results in your meditation practice. Meditating at specific times of the year can also be beneficial toward tuning into the natural energies around you. Summer and Winter Solstice and Autumn and Spring Equinoxes are the four biggest sacred year junctures and again, they each hold their own energies in which to focus on in meditation practice. Throughout the year, each day brings with it a unique energy that can be cultivated for astounding results in your meditation practice. By allowing myself the creativity to play with these opposing energies throughout the day or night, the rigidity of what I thought had to be a meditation practice was replaced by an availability to cultivate one at any particular time that met my demanding schedule. It was by tuning in to these sacred times that I finally became in tune—in tune with the earth, the sky, my own being, and most importantly my spirit. Tuning in to the natural energies around me truly magnified the healing benefits of both the asana and meditation practice for me. And although I am still a multi-tasking, Type-A, Gemini, I have learned to turn it off at any moment and become still. Studying yoga, meditation and these changing energies has taught me that without the challenges that we bring to our own practice, we can never truly appreciate the achievements anyway. And since January represents a time of new beginnings, this is the perfect time to begin a meditation or yoga practice.
Tracey L. Ulshafer is the owner/director of One Yoga & Wellness Centers in East Windsor & Ewing, NJ. In addition to teaching the meditation classes and many of the yoga classes, Tracey recently finished producing two meditation CD’s: Sacred Junctures: Solar and Sacred Junctures: Lunar, that provide guided meditation techniques based on these energies. To view the schedule visit oneyogacenter.net or email Tracey at info@oneyogacenter.net. NAMASTE NEWS
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yoga + health
Pincha Mayurasana Warm your Heart for Winter By Tarra J. Madore he feathered peacock pose. It is the start of the raining season when the peacock is said to begin his dance. He lifts his tail and gets ready to fan his feathers. As winter arrives, the weather is dark and cold. The weather has a heavy quality. I picked pincha mayurasana for this issue to bring in the dance of the peacock, to help us feel light. This pose also brings heat to the body, opens the shoulders and gives us strength. All the things we need to get through the winter. The full pose is challenging. It is not recommended for beginners. All practitioners should warm up before jumping in to the pose. A good sequence of downward facing dog, standing poses and shoulder opening poses would help to prepare you for pincha mayurasana. I recommend practicing with an experienced teacher who can guide you into the pose. I’ll give you ideas and tips to work at a variety of levels. Guaranteed to produce some heat whether you kick up or not! Do downward facing dog. Draw up from your fingers to In general the peacock is a the center of your chest. symbol of openness and Keep that energy. From the center of your chest, your acceptance. You will notice, heart center, press down into practicing this pose at whatyour hands and lift up and ever level you are at, you will back through your sit bones. Lower your heels in the begin to open your shoulders direction toward the floor. and your heart. Drawing into the heart center and lengthening back out is the same action your need in pincha (short version of pincha mayurasana). Now to prepare for pincha. Place your forearms down on the mat. Your elbows under your shoulders, be careful not to allow the elbows to go to wide. With the elbows in line with the shoulders you have enough width to allow for opening in your shoulders and at the same time, you maintain power. Keep your hands in line with your elbows. Your forearms, from elbow to fingers, should be parallel to each other. Walk the knees back behind the hips. This will allow length along the sides of your body- as your shoulders lengthen toward your ears, your sit bones lengthen back. Take a full breath to expand the inside of your body, thoracic and abdominal cavities from bottom to top, back to front and side to side. Keep
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DON’T let the shoulders come forward, the back round or the head collapse toward the floor
that fullness and melt your heart in the direction toward the mat and your thighs. This action integrates your arm bones toward your trunk and roots your shoulder blades onto your back. It gives you power! Feel that power – without changing anything, do the action of dragging your forearms toward each other. With the fullness, the length and the power you are ready to take it further. You now lift your knees off the floor. The position resembles down dog with the forearms on the mat. Take the time here to breathe again and make sure you didn’t lose any of the previous actions. Your head is off the floor, your eyes gazing toward your fingertips. The further your legs are away from your head the easy it is. Not to say it’s easy! You should be feeling the work. It is important to keep the shoulder blades rooted onto the back. In other words, don’t let your upper back round. As you gain strength and flexibility in your shoulders and upper back, you can begin to walk your legs closer to your head. Again, don’t let the upper back round. If you feel your back round or your head comes closer to the floor, back it up. There is no rush to accomplish pincha, work where you are. This is a challenging pose so you don’t want to push it too fast. Build a strong foundation, A progress step by step and you will experience great strength and opening. If you are progressing and need another step, try lifting one leg up. You will need to maintain all the above steps and as you lift the leg, make sure your head stays lifted, gazing at your fingers and the heart melted (see photo A). Speaking of the heart, the bottom tip of the heart is the focal point in this pose. It where you draw your muscular energy into and where lengthen out of. When you are ready to lift your peacock feathers (or your legs) straight up- you hug your forearms toward
DO Keep the side body long, sit bones lifted, heart melted and head lifted and gazing toward fingers
each other, you draw up from your fingers all the way to the upper back. You lift one leg up and carefully swing the other up. If you are at the wall, changes are your feet are like a magnet to the wall. That is fine, it gives you security. What will tend to happen is that your body will bow away from the wall. The tendency is for more weight to go into your elbows. Keep pressing strongly into your fingertips. You’re up – it is accomplishment indeed. Now we want to refine and polish the pose. It sounds easy to just lift your feet off the wall and allow your body to be vertical. However, it isn’t always as easy as it sounds. Keep your weight balanced from your fingers to your elbows. Bend your knees, so your feet can press into the wall. Move your thighs, from your inner thighs, toward the wall and scoop your tailbone up toward your feet. This can be challenging to figure out when you are upside down. Then, with your legs zipper locked together, lift one leg up (straighten your leg) and then the other. Once you are up, keep that strength drawing from the fingers to the upper back and from the upper back you press down into the mat and lengthen up through your heels. (see photo B) B In general the peacock is a symbol of openness and acceptance. You will notice, practicing this pose at whatever you are at, you will begin to open your shoulders and your heart. At first, the prep phase of the pose may feel like a challenge. Accept where you are and you will continue to open with the proper alignment and effort. You will start to physically open your shoulders and heart and that may lead to an emotionally opening as well. You may notice that this New Year you are more accepting of those around you, more accepting of yourself. It’s nice during the long, cold winter to practice a pose that can create fire and warm your heart.
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Home Birth Sets the Stage for Healthy Life By Lesley Franco
GIVING BIRTH IS ONE OF THE MILESTONE EVENTS IN A WOMAN’S LIFE, and the kind of birth a woman has leaves an imprint on her soul. It also leaves an indelible impression on the baby. A positive birth experience which includes uninterrupted bonding and breastfeeding provide the best foundation for healthy child development. The home birth process often begins by enlisting the help of a midwife to offer prenatal care. Using a midwife to guide you through this exciting time can be a very different experience than being under a doctor's care. Appointments are unhurried and relaxed making sure there is plenty of time to answer all of mom's (or dad's!) questions. Careful attention is paid to prenatal diet, exercise habits, and stress-reduction techniques. This holistic approach helps keep both mom and baby healthy and minimize risk of complications. When the time comes to plan the birth, 22
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many expectant mothers are afraid to leave the perceived safety of the hospital environment. However, statistics show that home birth with a qualified attendant is as safe as or safer than hospital birth for healthy, lowrisk women with adequate prenatal care. Most of the time, there is no need to medicalize the birth process. When a woman honors the rhythm of her body, her unique experience will unfold naturally. For those of you considering home birth and others curious about the process, here are some of the advantages to this birthing approach.
• At home a woman can labor and birth in privacy and comfort. She'll have a familiar environment, the support of loved ones, and the freedom to utilize any positions or attire she finds most comfortable. • The laboring woman maintains control over everything impacting her labor and birth. Meeting her needs is the only focus of all those present. Nothing is done without consent. • Labor is allowed to progress normally, without interference and unnecessary interventions. Midwives are specialists
yoga + health in normal labor, while obstetricians are surgeons, trained to look for pathology. • During labor the woman is encouraged to eat, drink, walk, change position, make noise, shower, bathe, etc. • Caregivers are invited guests in the birthing woman’s home. She can have anyone she desires present: family, friends, children, etc. Her birth team (midwife and birth assistant) do not go home because their shift has ended. They also don't take the day off because it is a holiday. • She doesn't have to worry about when to go to the hospital since her care-providers come to her. The family unit remains intact. • Continuous one-on-one care is given by the midwife, assessing the condition of both mother and baby throughout the birth process and postpartum period. The mother and her care provider have established a relationship based on mutual trust and respect. • Women are supported and encouraged throughout the hard work of labor, giving them the opportunity to be fully present while experiencing such a powerful life changing event. • Bonding is enhanced and involves everyone who has contact with the baby including siblings and relatives. Breastfeeding is facilitated by the baby remaining with the mother. No one takes the baby away from the parents. Each and every baby comes through as pure love – with unlimited potential and endless possibility. Babies are created in love – not fear – and they deserve the opportunity to be born into love – not fear. Birthing at home, in one’s own familiar environment, offers such an opportunity by lessening birth trauma and creating a gentler transition for the newborn. It also allows an opening for enormous personal growth and transformation for each family member who is present. It is a privilege and an honor for midwives to facilitate a
BIRTHING AT HOME, IN ONE’S OWN FAMILIAR ENVIRONMENT, OFFERS SUCH AN OPPORTUNITY BY LESSENING BIRTH TRAUMA AND CREATING A GENTLER TRANSITION FOR THE NEWBORN. gentle, peaceful, warm welcome for newborn babies. In the words of Elizabeth Noble, “I believe that when real change occurs in how babies are brought into the world, and in the consciousness with which they are received, the levels of addiction, violence, and crime in society will be reduced. It’s a matter of starting at the very beginning.” And when considering where and with whom you will welcome your new baby, meditate on these words by Suzanne Arms, “If we hope to create a non-violent world where respect and kindness replace fear and hatred, we must begin with how we treat each other at the beginning of life – for that is where our deepest patterns are set – from these
roots grow fear and alienation, or love and trust.” If you or someone you know is interested in learning more about home birth, I encourage you to find a certified midwife in your area. For more resources or to locate a midwife, visit the site for the Midwives Alliance of North America at www.mana.org.
Lesley Franco LM, CPM is a Homebirth Midwife, Doula, Holistic Childbirth Educator and the proud Mom of 3 amazing sons (all born completely naturally with midwives). SoulShine Midwifery is located in Whitehouse Station. Visit www.soulshinehomebirth.com for more information about deciding if a homebirth is right for you. NAMASTE NEWS
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Lessons from a New Teacher 5 Things I Learned at Yoga Teacher Training by Judie Hurtado took my first yoga class nearly 15 years ago at a studio in the East Village. I can still vividly remember the details of that class: the smell of incense burning and how our mats lined up perfectly as the room filled to capacity. At that time, I didn’t know much about yoga. However as soon as the class ended I instinctively knew that something powerful and transformative had happened while I practiced on the mat. I couldn’t wait to return. Over the years that followed I experimented with different types of yoga. I’ve done Bikram, Ashtanga, and Vinyasa, to name a few. While I loved the physical benefits of my yoga practice, I often felt that there was more - a lot more - to yoga than what I was getting in an hour-long class. Last year, I finally made the decision to deepen my practice and learn more about yoga. When I reached out to my yoga teachers for their advice, I was encouraged to find a yoga teacher training program. As I searched for a program, I told the directors that I had no intention to teach yoga. I just wanted to learn more about the practice. Every single teacher smiled and said, “You will be a teacher.” Little did I know that they'd be right! As I reflect on my yoga journey after having completed the program, I realize that there are so many things that I learned during that process that would be of benefit to anyone interested in yoga. Here are some of the things I wish I'd known when I started out:
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1. Texts are available to deepen your understanding of yoga. You usually hear teachers refer to the Yoga Sutras, Bhagavad Gita or the Hatha Yoga Pradipika. These are all sacred texts that provide guidelines to yoga prac24
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tices. You will find information on everything from meditation to yoga postures to ways on finding peace and enlightenment. Translations of these texts are available at most major booksellers.
Becoming a yoga teacher was an intense and rewarding journey.
2. Asanas, or yoga postures, are only one aspect of yoga. Asana is just one of the eight "limbs" of yoga that outline the path to a yogic lifestyle. These limbs offer guidelines for acting in a yoga mindset and enriching your overall experience of yoga. For more information on the eight limbs check out the Yoga Sutras or ask your favorite teacher! (Editor’s Note: Learn about all 8 limbs on Page 38.) 3. You can eat meat and be a yogi. For a while, most of the yoga teachers I met were vegetarian or vegan. During my teacher training, we discussed ahimsa (nonviolence), a foundational principle of yoga and one of the reasons most yogis avoid meat and animal products. What I learned is that there are different ways to practice ahimsa. For example, you can cease gossiping or even refrain from reading tabloid magazines or watching reality shows that exploit the misfortunes of others. My teacher reminded us that we are all doing the best we can at any given time. If you are having difficulty giving up meat, it does not mean you are a failure! You can
practice ahimsa by eating vegetarian one or two days a week. 4. Yoga teachers aren’t perfect. I often looked up to my teachers, viewing their practice with awe. The more I worked with my teachers and got to know them, the more I saw that they were ordinary people, just like me. They had their own struggles. They were still working on certain yoga asanas, too. It was a relief! 5. Becoming a yoga teacher takes a lot of hard work and dedication. While I did not enter into my commitment to the training program lightly, I was surprised at how much work was involved. I spent hours analyzing skeletons, studying anatomy, and practice teaching in front of my classmates, teachers, and students. I wrote and practiced endless lesson plans. I met with my teacher privately for hours to ask questions. I had reading and writing assignments every week. I assisted teachers and I wrote evaluations on classes that I took. Becoming a yoga teacher was an intense and rewarding journey. I loved my yoga teacher training experience. It opened my eyes to so much about yoga that I would not have seen by taking regular weekly classes. I also learned that the yoga path is a never ending journey. I look forward to continuing the learning process and having the opportunity of sharing the benefits of yoga with my new students!
Judie Hurtado is a RYT, Certified Kids Yoga Teacher, Reiki Practitioner, and a Health and Wellness Writer. You can read about her spiritual and fitness adventures at www.judiesjuice.wordpress.com. She can be reached at judie.hurtado@gmail.com.
yoga + health
Sleep
Medicine By Nancy Sheehan
n old Italian proverb states that “Bed is medicine,” in order to remind us that getting plenty of natural, restful sleep is an important component of any healthy lifestyle. In spite of all we know about the importance of a good night’s rest, many claim that insomnia is reaching epidemic proportions in today’s world. If this is true, then a large part of the explanation must surely lie in the frenetic pace of modern life. Recently, spas have been offering private sleeping pods and napping services with the express purpose of helping people give themselves the rest for body and mind they so desperately need! Even in this fast-paced world, by examining our lifestyle choices and incorporating yoga, massage, and other “sleep medicine” techniques we can develop and maintain healthy sleep habits. Good sleep hygiene mostly amounts to tried-and-true advice, including daytime tips and evening rituals. First, get into a pattern of going to bed and getting up at approximately the same time each day, even on weekends. Don’t exercise before bed but get moderate exercise during the day, avoid caffeine in the late afternoon and evening, and avoid heavy food close to bedtime. Create a wind down routine before bedtime; tell the mind it’s OK to let go. You’d be surprised how much your sleep will improve if you apply these tips routinely over time. Creating a good sleep environment starts with a totally dark room. These days the impact of artificial lighting has been com-
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pared to a drug in its physiological effects, producing, among other changes, altered levels of melatonin, the brain hormone that regulates our circadian clock, so be sure to sleep in a very dark room. Use blackout curtains if needed. Conversely try to get bright light exposure, sunlight is best, in the morning which helps reset your circadian rhythm. Be outside without sunglasses which block the sun’s full spectrum. When sweet slumber evades us we may be stuck in a state known as arousal, where the sympathetic nervous system, the ‘fight or flight” mode, is triggered. In this state your mind will race or your palms might sweat. Your body will secrete more stress hormones, and your temperature and metabolic rates will rise, as will your heart rate. By treating the arousal with a routine of soothing rituals you can bring your nervous system back into balance and transform your sleep patterns for good. Most important is to stimulate the parasympathetic relaxation response when we’re at the end of the day. Parasympathetic response is slowed breathing, reduced heart rate and increased digestive sounds. A soothing therapeutic massage releases muscular tension and activates the parasympathetic nervous system commonly known as ‘rest and digest’. It won’t come as a surprise to learn that regular massage sessions will assist our body to return to a more normal state of operation, actually helping to reverse the physical changes that stress has created. Massage therapy supports good
quality sleep as well as greatly benefiting your overall health and well-being. A program of relaxing yoga poses and easy meditation performed at bedtime can CONTINUED ON PAGE 31
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yoga + health
Learning to Fly: Exploring AntiGravity Yoga by Mary E. Tricario photos by James Clark & Tameka Goulbourne hen I make a New Year’s Resolution, I don’t just make one – I have a list. Every year it’s pretty much the same idea: concentrate on putting healthy food in my body, take more time for my home practice and meditation and get smarter with my money. But in 2011 I decided to add something new to the list: Try AntiGravity Yoga. My fascination began when a colleague of mine sent me a link of this new yoga practice that she had tried, but I was quite hesitant at first. Here were these able-bodied people dangling from a piece of hammock in the air doing crazy yoga poses. I wondered how I could possibly do that. I’m the girl who bruises if someone so much as breathes on me wrong and has a terrible fear of falling. After a couple months of wondering and curiosity, I finally decided it was time to add something new to my resolutions list and give it a try. So in January 2011, I found the courage to join an AntiGravity 101 workshop at Om Factory. For two hours we stretched, flew and gained length and I found a new way to let go and explore my own practice. Since that first experience, I have been hooked and now practice once a week with some of AntiGravity Yoga’s amazing instructors. One of those instructors is Shelly Bomb, Creative Director of AntiGravity. Shelly was kind enough to talk about AntiGravity Yoga (AGY) and its many benefits.
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What is AntiGravity Yoga (AGY)? What are its roots?
AntiGravity Yoga is a suspension fitness fusion technique, combining aerial arts, yoga, and gymnastics. It is performed on the AntiGravity hammock, a fabric suspension device used originally in aerial performance. The hammock is lowered to be just three feet above the ground, giving practitioners the opportunity to decompress the spine as they strengthen and stretch the muscles.
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yoga + health
Voyagers' Community School Looking for high school students We integrates students' ideas, interests, and passions into our high school curriculum.
We develop personalized learning plans with students providing: • Innovation, creativity and an exciting learning environment
• Experiential opportunities and hands-on engagement in learning
• Exploration and development of personal interests and talents
• Support for exploring meaningful learning in our broader community
• Co-Teaching
• Internships
• Independent Study
• College Classes
• Arts High School
• Walkabout
Community relations is essential in our classroom • Small, multi-age groups that are community focused • Individualized attention
How did you get introduced to AGY?
AGY was created by Christopher Harrison, the founder and director of AntiGravity, the NYC based aerial performance company. I have been a member of that company for 13 years, primarily as creative director and performer. It was 10 years ago, after an Integral yoga class in NYC that Christopher first began to muse to me about combining yoga and the hammock. In 2009 I was present in the very first public teacher training.
What are the health benefits of a regular AGY practice?
Spinal decompression, relief of spinal curvature and spinal disk hydration. Practitioners also experience the release of endorphins into their system, stimulation of neurotransmitters, and proprioception training (sharpening the body’s awareness of the space around it). It also helps to refine balance, build core strength, and improve total body flexibility. CONTINUED ON PAGE 30 NAMASTE NEWS
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• Teacher/young adult mentoring, every student is known and valued • Focus on courage, moral character and confidence • Global involvement through leadership,
collaboration and developed communication skills Assessment • Daily meetings with mentor/advisors • Curriculum aligned with NJ State Standards • Authentic narrative assessments as well as grades • Official diploma with raised seal upon graduation
yoga + health
RELEASE the Caffeine Habit by Krista Sharlin
s dutiful, hard-working Americans we often find ourselves occupying roles as students, workers, mothers, fathers, problem solvers, and superheroes. We take pride in our productivity and pile our plates with responsibilities. Running on too little sleep, we save the world each day while still providing for our families and maintaining some remnants of a social life. How do we do it? The answer is often caffeine in formidable doses. Not only is it widely appreciated that we “need” our coffee in the morning before feeling human, it has become chic and endorsed by numerous multi-billion dollar companies. As a full-time college student, employee, amateur writer, Yoga teacher, and family member there was a time when I found myself running high on espresso. I was sadly lacking on the natural energy gained from resting and listening to my body's needs. I was caught in a vicious cycle. Throughout the day I would drink several cups of coffee, and I would toss and turn all night because my mind could not stop reeling. I'd be so exhausted that I'd wake up the next day and find relief in a steaming hot cup of caffeine. With my clients, I could talk a leg off a table about proper self care, but bridging the gap between theory and practice in my own life was another story. Caffeine, from coffee in particular, is our socially accepted drug of choice. Caffeine is a central nervous system stimulator. This gives our adrenals a kick which at first feels like heightened awareness and alertness. However, this artificial high is
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accompanied by an increase in cortisol levels which causes the body to act in a stressful state as if mild danger was always imminent. Over time this can lead to adrenal burnout and fat accumulation. As if that wasn't bad enough, coffee also interferes with adenosine, the brain chem-
Caffeine is a central nervous system stimulator. This gives our adrenals a kick which at first feels like heightened awareness and alertness. However, this artificial high is accompanied by an increase in cortisol levels which causes the body to act in a stressful state as if mild danger was always imminent. ical that gives us a sense of calm. I wouldn’t want to start a riot, so I am not going to suggest that you throw out your morning (or hourly) cups of Joe all at once. I'd suggest a slow weaning process that allows your body to adjust to this change, not just for your health and sanity but for those around you as well. After I removed coffee from my diet I noticed several major changes. My mood and energy levels stabilized. For me this
was colossal, because I had often felt the late afternoon crash which led me to crave sugar, or more caffeine, which would then interfere with my sleep pattern. I also felt I could think more clearly (like when preparing for an exam) without having to drink coffee beforehand. I also lost weight. Yes, you heard that right! This was most likely a result of shifting my internal Ph to a more alkaline state by removing highly acidic coffee from my daily routine. Beyond the weight loss, maintaining a balanced internal Ph has other positive benefits. Acid environments are lacking in oxygen. Oxygen is the key to the beauty health of our cells. Cancer also thrives in acidic environments. Cancerous cells struggle to survive in bodies that are in an oxygen rich, alkaline state. The state of our internal Ph balance is determined by many factors, but one of the factors we have the most control over is our diet. Most people eating the standard American diet are out of balance, and are towards the acidic range. Acidic foods include legumes, nuts and seeds, starches, meats, alcohol, and coffee. Alkaline foods are things generally with high water content and rich in organic minerals and vitamins. Some examples are melons, leafy greens, non starchy veggies and less sweet fruits. It is essential to have a balance for radiant health and removing coffee from your diet can have a big impact on Ph balance without sacrificing much nutritional value. Coffee can have negative effects not just on your sleep patterns and physical health, but also on your radiant beauty as well.
yoga + health
WARMING GINGER TEA This coffee alternative is a great hot beverage recipe for the winter to keep you spicy and cozy! Boil a piece of fresh ginger (about the size of your thumb) in a couple of cups of water for a minute. Turn off the burner, let it cool one minute, and strain into a mug. Then squeeze in some fresh lemon and swirl in some raw honey to taste. The natural thermogenic qualities of the ginger are lovely in the colder months. The lemon's Vitamin C will support your immune system and its astringent qualities will assist your liver in elimination of toxins. The honey also acts as an antimicrobial agent and its enzymes are calming to the stomach as well.
"GOOD MORNING, GORGEOUS" FACE MASK Now you may be wondering what to do with all of your extra coffee grounds. Don’t through them out! Who doesn’t love the smell of coffee? You do not need to give that up! When applied topically caffeine does not have the same effects as described above. Rubbing coffee grounds on your skin can tighten, firm, and exfoliate dead cells. There have also been studies that link topical application of caffeine and a reduction in skin cancer risks.To make the mask, take coffee grinds, raw honey, and warm water to make a paste with your fingers. If your skin tends to be dryer use a tablespoon of raw oil such as coconut or olive as well. Apply to your clean, damp face, ideally after washing with warm water and gentle cleanser. Allow it to sit for 10 minutes, and then gently massage your face. Wipe off with a warm, damp paper towel and dispose of it in your compost bucket or garbage. Do not wash down the drain as it could clog. This could get messy so do not start 10 minutes before a dinner party. The result is a clean detoxified glowing complexion.
Coffee leaches vitamins and minerals such as calcium, magnesium, zinc, and iron from the body. Caffeine's diuretic effect can make us feel less bloated, but at the expense of losing our precious mineral stores and hydration of our skin. What makes skin beautiful and glowing is great hydration, rich organic minerals, and a restful night of sleep. Dry, dull skin is more prone to wrinkles and premature aging. If you're reading this article after your third cup of coffee and are wondering how you'll ever be able to kick the habit, here is the process I used to step down to a manageable relationship with caffeine. I am not perfect and do not claim to be, especially around final exams. The goal is not to be perfect, but to work with your caffeine dependence by removing it in steps, and trying to reduce your intake. If coffee is something that you do not want to do without, you can lessen the impact on your body and the planet by choosing organic, fair trade, shade-grown beans for your brew. • Week one: If you drink multiple cups a day try to reduce your intake by one cup per day, for the entire week. Cutting back too quickly may cause you to crash, get headaches, or feel nauseous. If you are only on one cup a day, replace that with an organic black tea. My favorite is Tazo organic chai tea. For week one I whipped it with some raw honey and soy milk for a spicy, warming sweet start to my day. • Week two: Move from black teas to organic green teas, such as green leaf or yerba mate. By this time you might feel your energy and sleep cycle stabilizing. • Week three: Look at you glow! How does your skin look? Are you remembering your dreams? Stay with green tea, or take it farther and move into ultra-low caffeine white tea or even caffeine-free herbals. Either option has powerful antioxidants and flavonoids to protect your body against free radicals. If the rich nutty flavor of coffee is what you miss most, decaffeinated coffee is not the only option! Roasted dandelion root tea CONTINUED ON PAGE 30
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yoga + health
LEARNING TO FLY: EXPLORING ANTIGRAVITY YOGA CONTINUED FROM PAGE 27
In addition to refining my own balance (I have noticed that my Ardha Chandrasana is much more stable out of the hammock), I have also noticed since doing AGY regularly for over 10 months that I have little to no back pain any more. Is this common?
trum, students as young as 9 years old (providing they are versed in another physical discipline like martial arts or dance) attend regular classes. A wide assortment of injuries, rehabilitations, and even anxiety disorders find their way into my classroom as well. Coming soon is AGY for children, ranging from mommy and me to 10 years, and also AGY for physical disabilities.
Relief from back pain is only one of the therapeutic successes that have emerged over the last two years of public AGY classes. I myself am enjoying the experience of absolutely no back pain for the first time in 30 years! By being suspended by the solidity of the hip girdle, and the added benefit of the hips being opened simultaneously, new space is created in the entire sacral region of the spine, relieving pressure around the sciatic nerve and the low lumbar region. Furthermore, the effect of gravity lengthening the space between every single vertebra has the effect of hydrating the discs and naturally reminding the spine of original alignment. The effects of this are both restorative and preventative.
Who can do AGY?
Almost anyone can practice AntiGravity Yoga. I have flying fitness students who are nearing 70 years old, and restorative students who are in their mid 80's. On the other end of the spec-
RELEASE THE CAFFEINE HABIT CONTINUED FROM PAGE 29
resembles the look and taste of coffee. It is also a powerful tonic for the liver, and it is also one of the most well known and appreciated diuretics used by holistic healthcare practitioners. Dandelion root releases excess water retention while not disturbing mineral stores. Another herbal coffee alternative is Teeccino. It is a blend of dandelion root, chicory root, carob, and other herbs which provide fiber and can be brewed along with coffee in order to slowly break the habit. Teeccino always comes in an array of incredible flavors and dark roast options. Sometimes, I like to blend raw organic cocoa powder with soy milk and honey (or better yet raw hemp seeds with water) for an energizing, detoxifying, and mineral-rich chocolate milk. Most of all, be gentle with yourself. Learning how to cater to your own needs is often counter-intuitive to what we hear from our society. Rest when you need it. The world will not end if you put down the coffee, turn off your phone, and take time for the activities you love.
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It is said that you grow a quarter of an inch taller after an AGY session. Is that REALLY true?
It is true! Some practitioners actually grow over an inch! This depends on the amount of spinal compression that a student begins with. The effects are not immediately accumulative (otherwise I would be 10 feet tall by now!) However, over time the spine does begin to assimilate the new space introduced during the class, and new length can be achieved.
What is your favorite thing about AGY?
My favorite thing about AntiGravity Yoga (besides NO back pain!) is, of course, the students! I experience a kind of familial love for every single person that walks into the studio. I find that it is the greatest gift of my life to provide these people the chance to achieve something beyond their own expectations of themselves on a physical, mental, and spiritual level. AntiGravity has taught me to let go in so many ways I didn’t know were possible. I am continually amazed at how far I have come in the practice and look forward to a future with it. For more information on AntiGravity Yoga and where you can experience all the benefits of it (including a wide grin from ear to ear) visit antigravityyoga.com.
Mary E. Tricario is a Registered Yoga Teacher and Weight Loss Coach in Central New Jersey. Her "Yoga and Weight Loss" program has been helping her fellow New Jerseyans as they embark on their healthy journeys and will be offered at Middlesex County College this fall. For more information, visit her website at heroespose.com.
yoga + health
SLEEP MEDICINE CONTINUED FROM PAGE 25
help you slow down mind and body and ease the transition to slumber. Restorative poses are best since they are often done in a supported, reclined position and invite relaxation. These poses reduce the activity of your brain’s wakefulness centers and increase the activity of your sleep centers. Be sure to have blanket, socks and a sweater nearby when practicing passive yoga poses. Breathwork is another excellent addition to your nightly sleep routine. “Every time you exhale, it slows your heartbeat and that helps calm you down,� says Rodger Cole, an Iyengar yoga teacher and a research scientist specializing in the physiology of sleep. Try two part exhalation to one part inhalation. For example, start by exhaling through your nose to the count of 6 and then inhale thought your nose to the count of 3. Do this for 5 to 30 minutes before bed. Another great evening ritual is to keep a journal. Putting your thoughts on paper and writing down the contents of your mind will get your worries out before your head hits the pillow. Also when you go to bed you want your skin to be warm, so a hot cup of tea or a warm bath work wonders. Sleep with a little pillow of lavender blossoms or use a few drops of the essential oil to evoke soothing dreams. Eye bags, rice filled sacks that you place on your eyes, create a useful light pressure to the eyes to encourage relaxation. Rodger Cole explains that we go through natural sleep cycles of deep and lighter sleep during the night. These cycles are about one and a half hours long. So if you do awake in the night, know that in another hour you can sync with that cycle. On the other hand, no matter how little sleep you get, you can feel energetic and refreshed if you relax deeply and completely instead of struggling to sleep. Over time you normalize arousal and sleep starts to get better. You’ll feel better overall with good sleep hygiene. Researchers have theorized that sleep helps our brains process information and can keep your heart healthy. So when you head to bed this evening, remember - getting a good night’s sleep can be one of the most important things you do for your body and mind. There is no shortcut to good quality sleep. In our fast-paced, instant-gratification world we must buck the trend and support ourselves with good food, consistent exercise, and most importantly – a good night’s rest.
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Nancy Sheehan LMT is owner/director of Cranbury Therapeutic Massage. For information visit cranburymassage.com.
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yoga + health “ADOPT THE PACE OF NATURE: HER SECRET IS PATIENCE.” —Ralph Waldo Emerson
An Invitation from Mother Nature in the Season of Winter By Michelle Kencitzski e come into a season which celebrates an inner silence, where at times peace and beauty literally fall from the sky and blanket the earth. It is a time where Mother Nature invites us to become quiet within ourselves and slow down. You may stay in bed a little bit longer in the morning, or in your pajamas with a cup of something warm wrapped in a blanket slowly turning the pages of your favorite magazine one by one. It’s a time where things like taking a bubble bath, watching a funny movie, playing a board game, making a snowman or baking in the kitchen (see squash recipe) are brilliant ways to spend your time. The practice of yoga and its sister-science, ayurveda are about so much more than doing a pose on a mat. The practice is experiencing an unforeseen moment in time of being connected to the earth and feeling fully supported. For that moment you do not worry about the future or wade
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ROASTED SQUASH RECIPE Preheat oven 400 degrees (this recipe is great to make 1st thing in the morning as it warms your home and your body and smells heavenly) Slice Acorn squash (or any squash of your choice) in half, and scoop seeds from center Bake face down on baking sheet for approximately 20-40 minutes (depending on size) Place in a bowl and eat warm. You can top with brown sugar, maple syrup, and cinnamon for a sweet treat.
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in the past, but instead Giving ourselves permission to breathe into the ebb and flow slow down enables us to tap into of the present moment. You embody a sense of peace in our inner wisdom and replenish the company of Nature that our body and mind. everything is exactly as it should be, and as a result grow deeply in wisdom. You trust yourself oil for pitta, and grape seed oil for kapha) fully in that moment, and are able to surby understanding which elements (earth, render to your own unique journey in life water, fire, air and space) are most prevalent and all of its unexpected twists and turns. in you – understanding your unique constiAs a result your body softens, and sometution. If you do not have an oil warmer at how your feet rest more fully on the earth. home, the oil can be heated on your stoveBe grateful for this moment. top. Fill a small pot ¼ of the way with When we practice yoga in the winter or water, bring to a gentle boil and turn heat what is known in ayurveda as Vata Season to low. Then place 1-2 tablespoons of oil in with heightened elements of air and space, a small ramekin and place the ramekin in we look to supplement our inner supply of the heated water for approximately 1-3 warmth and fluidity. It is those elements minutes. You want the oil to become warm, that keep our bodies expanded and close but not boiling. Massage the oil and let it to the earth - grounded. If you begin a rest over your skin for up to 30 minutes. yoga practice in child’s pose, and then (Be mindful of oil on the bottom of your after a series of gentle sun salutes and feet so as not to slip.) mindful breathing revisit child’s pose, you The stillness and silence we find this will find that the heat created through time of year has purpose. Giving ourselves your movement allows you to pour your permission to slow down enables us to tap body closer to the earth and let go that into our inner wisdom and replenish our much more. In the same way, you may take body and mind. Step outside the next time a cup of warm water with you to bed with a it begins to snow and allow yourself to fresh piece of ginger, fresh mint leaves and a become giddy at the miracle of snowflakes dash of cardamom. Gently stretch your dancing from the sky. Open your arms body before going to bed so that your enerwide and with a smile and a laugh, let go gy can move more freely at night as you rest and fall back into a pile of deep snow as it and repair in an expansive state. supports your body in the joy of making a Another way to nourish yourself and snow angel. Notice how you feel after replenish your supply of moisture and being held by the earth and be grateful for warmth is by doing a weekly or daily the moment. Abhyanga Self Massage – the practice of For more information about the author, moving warm oil over your hands, feet or Michelle Kencitzski, you may visit her webentire body. You may determine which oil to use (sesame oil for vata, olive or coconut site at yourprimalwisdom.com.
yoga + health
Dear Universe: How do I stick to my New Year’s resolutions? Three steps to create a goal that your whole being can get on board with! by Cynthia Yoder he new year provides an opportunity for new energy to come into your life and transform it. But how can you channel that energy to achieve what you truly want? From my experiences as a life purpose coach, I know that lasting change is usually initiated by a deep and significant inner pull toward something new. The change is like the flow of an inner river, and the person is jumping in and navigating the current. Change takes risk and courage, and the part of us that likes things to stay the same is wary of this movement! Being tuned to the deeper movement of your soul is the key to mastering change. If we set goals that are not in tune with this deeper movement, we will spin our wheels and create unnecessary effort. If we create from a sense of “should” instead of getting on board with the internal “I will”, we are not going deep enough into our beings to create lasting change. Most of us invite change as a way to either avoid pain or seek pleasure. What would happen if you could change based on a much deeper stream? What if you changed along with what your soul is requiring? I do not set a lot of goals. I tend to move toward or away from something through following my inner sense of movement. But when the movement is really asking for something new, I use these steps to effectively bringing about this change. The first step in this process must involve listening for and discerning the essence of that inner movement. Start by asking yourself what, when I think of it, makes my heart get up and dance? Is it to honor your yoga practice more deeply? Is it to find a new level of connection with a
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person in your life? Is it to pursue an activity or job that fulfills that secret part of you that is waiting to burst out? If you listen to these deeper impulses, you may find your soul longing for something that draws your whole being toward it.
Being tuned to the deeper movement of your soul is the key to mastering change.
The second step in making a mindful change is to create an image – a personal icon—that represents this impulse and post it somewhere prominent. Potent images that represent our deeper self can reprogram those places that resist the current of change. This image will be a creation of your own, using elements found online, in magazines, or even your own drawings and photos. When you’ve created your image, place it somewhere prominent where you will see it regularly. If you want to join a dance class, for example, then you might print out a photo of yourself, and paste it on a piece of paper on which you draw or cut out images of dancers or of the dance studio you will join. Include words in your collage that inspire you. If you are seeking a new connection, you might print out a photo of yourself and draw the outline of someone new next to you. Include words of connection and bright colors around these
images. If looking to start a knitting hobby, find images of the kinds of things you’d like to make, a set of needles, and some words of encouragement. Again, you may want to include a photo of yourself in the middle of this collage. Allow time to meditate on this image often and really absorb it. Create a relationship with this image and embrace the intention in this image fully. This will help with any resistance you have. A YES is always more powerful than a NO. The third element in this change process is often overlooked but vitally important. Create accountability! Share your intention and image with someone you trust who will agree to check up with you regularly (at least once a week at first). Accountability buddies can come in many forms: friends, support groups, mastermind circles, a family member, a mentor, coach, or other creative connection. One of the toughest parts of sticking to New Year’s Resolutions is that they can make us feel very deprived (giving up our favorite foods) or isolated (working harder at our resolutions may leave less social time). There’s no need to experience either loneliness or lack as this process unfolds. Remember that when you honor the deepest promptings of your soul, you are rewarded with the Universe aligning itself around you to offer abundance and support.
Cynthia Yoder mentors individuals and uses sound healing techniques to help individuals align with and integrate their soul’s deeper purpose. Her books include: Divine Purpose: Find the Passion Within as well as a spiritual memoir, Crazy Quilt: Pieces of a Mennonite Life. Please visit www.cynthiayoder.com for these and other resources. NAMASTE NEWS
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yoga travel
Surf, scorpions, solitude and strength: My Summer Teaching in Costa Rica By Ryah Dekis as told to Lisa Dekis or three months this summer, I lived alone by the sea in Costa Rica, in a tiny bungalow, its porch graced by a bright orange and green hammock. I was there to share my love of yoga and help manage Montezuma Yoga Studio in place of my friend Dagmar, a courageously independent native of Germany who was busy traveling throughout the late summer. While I had my apprehensions about leaving for so long, I arranged for coverage for my yoga classes in my absence and relied upon my closest of kin to keep my precious daughter safe, trusting her father implicitly. Off I went, with my three years of experience as a 500-hour Registered Yoga Teacher, and a focus on advancing my practice. With a view of the gulf, Montezuma is located on the southern Nicoya Peninsula in the Province of Puntarenas. Dagmar’s own
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words best described the faraway studio as “a destination where an open air wooded pavilion, steps away from the ocean, serves as the spot for daily open Anusara-Inspired Vinyasa flow classes and retreats. There are full moon yoga bliss events: moon salutations, Vinyasa sequencing, meditation, chanting, restorative yoga postures, and a sacred space to shine.” Upon arrival to my exotic assignment, I felt anxious and tender-footed. Fear quickly faded on the beach outside of my new home in the mood-lifting sun. My body felt in sync with my heart and did not question my flow. I affectionately warmed to my new surroundings—found the local organic market, stocked the tiny fridge with some food, swept each day for scorpions and checked out the vibe from my neighbors. Like everyone else at Montezuma Yoga, I found myself submerged in the swirl of my practice together with the sensuality of the elements. It was fascinating to see the people from every corner of the world that joined our classes daily. The culture embraced me, peeling off my Jersey Girl shell before I even had a chance to notice. The people were friendly and smiles came easy at the open air vegan-friendly cafes that I visited. The tranquility and calm of my surroundings was often interspersed with sudden and severe storms. The mesmerizing Costa Rican sky would open up on its inhabitants, and on several evenings, lightning storms knocked out our power. When home during such storms, I could light a candle or two and curl up with my favorite Bob Marley tunes. But there were evenings that I would be walking solo the mile from the studio to home, moving sand and rock below my slippery feet, surrounded by darkness. My only guidance was the sparse radiance from my flashlight and my spirit, while the mighty ocean roared in the distance. When the pelting rain soaked me to the bone, it unlocked a renewed realization that nature is surely stronger than mankind. Between my awakened survival instincts, the luxury of the locale, the fear of the unknown and the drive to endure, the experience was intoxicating. About two weeks into the trip a stray dog that I named Tico Hombre adopted me. A nomad from the sands, this pint-sized proud wanderer took up residence in my bungalow. He would stand on the front porch in silence observing me, while other times he gallantly escorted me on the one mile walk to the yoga studio twice a day. Just as unexpectedly as he came, he left. Wondering what I had done to make him leave, it wasn’t until ten days later that I saw him charming some tourists. I was happy
yoga travel for him, and his spirit rang a bell to me— the constant traveler. He was the native and I the visitor. I was thoroughly charmed. During my three month summer expedition, I was given the luxury of time, and I developed a strong determination to conquer the Aka Vrschikasana (Scorpion) pose. I wanted to be tough like the terrain I was immersed in, and I felt half way there. I found myself practicing, teaching and eventually perfecting the
Scorpion pose. Several of my students struggled with its drishti, overwhelmed by the fear of falling. The pose's mandatory strength of core juxtaposed with delicate legs, ankles and feet captured the spirit of my adventure and the importance of balance, strength, and clarity of the spirit. I was truly humbled by Costa Rica’s graciousness, and I feel that my time there shaped me. My spirit was allowed to fly, as free as I always knew it could be. I witnessed students transition right before me and joined in their tears of joy. When my plane touched down back at home, I had sand in my shoes and hoped no scorpions found their way into my tattered luggage. I was thrilled to see my daughter Isis, and we clung to each other while her innocent spirit forgave me for my absence. We spent the next two days snuggling, loving and eating comfort food. She showed me her unique three legged dog as well as her starfish pose. While back at home, my excursion has fused upon my mind and spirit a blissful change that will remain with me always. If you ever have the opportunity to take a journey that allows you to step away from the day-to-day details of life to focus your practice, I encourage you to follow where the path leads and be amazed by how far you can go.
Ryah Dekis is a yoga teacher serving the Princeton area. For more information about her local classes visit ryahhhyoga.com. For more information on Montezuma Yoga visit montezumayoga.com.
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Winter Events January 8: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required. Cost: $60 for 4 classes. Visit onsenforall.com or call 609-924-4800 to register. January 21-22. Couples Weekend, Onsen for All, Kingston. Special packages on massage, body treatments, and soaks for couples. Visit onsenforall.com or call 609-924-4800 to register. January 21: 4pm - 6pm. Organic Culinary Class, Sphericality, Flemington. Taught by Mona Laru of Naked Nutrition, you’ll learn time-saving tactics and how to buy organic on a budget. You’ll receive 3 take-home healthy recipes and a book of organic food and products coupons (a $99 value). $85/person. Class also runs 2/4 (1-3pm) and 3/4 (2-4pm). Call 970-485-2446 or visit nakednutritionnow.com for more info. January 23: 7pm - 9pm. Massage Basics for Beginners, Center for Relaxation & Healing, Plainsboro. Learn some basic massage & bodywork techniques that you can use to share the health and relaxation benefits of massage with loved ones. $25 registration fee, signing up in pairs encouraged. Call 609-750-7432 or visit relaxationandhealing.com. January 26: 7pm - 9pm. Free Reiki Introduction, Princeton Day Spa, Princeton. Learn the nature and history of 36
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Reiki, benefits of Reiki treatment and receive a mini hands-on sample. Call 609-947-9860 to reserve a seat. January 28-29: 1pm 3pm. Intro Sanskrit, Coba Yoga, Little Silver. A workshop for both students and teachers. In this class you will learn to read Sanskrit; the ancient language of India. We will learn to read and pronounce each letter the Sanskrit alphabet. This is a 2 day workshop presented by Joey Smith. $50. Visit cobayo ga.com for details. January 29: 1pm - 3pm. Anusara Immersion w/Sue Elkind, One Yoga Center, East Windsor. Learn about this alignment based, heart opening practice with one of our area’s master teachers. Visit oneyogacenter.net for registration details. January 29: Open House, Studio Yoga, Madison. Learn about yoga in the tradition of BKS Iyengar. Free classes throughout the day. Visit studioyoganj.com for info. January 29: Open House, Inner Light Yoga Center, North Brunswick. Free yoga classes throughout the day from 10am 2pm. Visit ilyc.com for info. February 4: 10:30am, Groundhog Day Celebration, Stony Brook Millstone Watershed, 31 Titus Mill Road, Pennington, 609-737-7592. Visit groundhog burrows. Register, $5. thewatershed.org. February 5: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between
events
Calendar poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required. Cost: $60 for 4 classes. Visit onsenforall.com or call 609-924-4800 to register. February 9: 11am - 5pm. Winter Market, Princeton Farmers Market, Princeton Library, 55 Witherspoon Street, Princeton, 609-356-0558. Farmers and crafters with winter produce, cheeses, honey, bread, desserts, and more, princetonfarmers market.com. February 10: Mystical Musical Open Practice Time, Princeton Center for Yoga & Health, Skillman. Suggested donation $10. Visit princetonyoga.com for details. February 12: 4pm 6:30pm. Couples Thai Massage, Coba Yoga, Little Silver. This is the best Valentine’s day gift/date. You will learn how to give Thai massage to each other. Just bring each other and comfortable clothing. This is not a formal training. No experience necessary. $50 per couple/$25 each. Visit cobayoga.com for details. February 18: 1pm - 3pm. Fertility Yoga, 14 Coba Yoga, Little Silver. Would you like to enhance your fertility? Are you interested in manifesting abundance? Karena Virginia, certified Hatha and Kundalini yoga instructor and Khalsa Way prenatal yoga teacher, developed the “Mommies and Miracles” ® program to support women with issues of fertility and conception. After observing women in her fertility workshops achieving suc-
cessful results, Karena opened the program to all women. $35. Visit cobayoga.com for details. February 18-19. Couples Weekend, Onsen for All, Kingston. Special packages on massage, body treatments, and soaks for couples. Visit onsenforall.com or call 609-924-4800 to register. February 26: 3:00pm. Peking Acrobats at McCarter, Direct from the People’s Republic of China, this troupe of 25 elite gymnasts, cyclists, jugglers, acrobats, and tumblers continues to leave family audiences spellbound with their daring demonstrations of strength, balance, agility, and grace. Visit mccarter.org for details. March 4: 9:15am 10:15am. Intro to Yoga Series Week 1, Onsen for All, Kingston. Learn the basics of yoga practice including: breathing, alignment, safe movement between poses, and relaxation. No prior experience necessary. This class is Week 1 of a 4-week series that will meet on consecutive Sunday mornings. Space is limited and pre-registration is required. Cost: $60 for 4 classes. Visit onsenforall.com or call 609-9244800 to register. March 17-18. Couples Weekend, Onsen for All, Kingston. Special packages on massage, body treatments, and soaks for couples. Visit onsenforall.com or call 609-924-4800 to register. 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 in 2012? Email the editor at brian@njnamastenews.com with details and your listing may appear in an upcoming issue as space allows.
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last word
Feeling shorthanded?
Yoga Gives You Eight Limbs! By Melody Lima
Y
oga is the tool I use to keep focus and calm when life gets busy and hectic. As a working mom, those hectic times seem to never stop. Rather than waiting for life to be less complicated, I turn to the Eight Limbs of Yoga as a guide for me to stay positive and true to myself no matter what challenges life offers. Each limb offers a different "helping hand" to deal with the complications of the modern world. 1. The Yamas are self-restraints, or things we should not do. There are five Yamas. Ahimsa is the non-harming of yourself and others. This is the inspiration for vegetarianism for many yogis. Satya means "not lying" or truthfulness. Avoiding gossip and being honest are ways to practice Satya. Asteya is nonstealing. We think of not stealing items such as cars, shoes or even friends, but this also refers to non-tangible items such as time. Brahmacharya encourages us not to waste our energy. Aparigraha is non-greed. A practice of Aparigraha is to not take long showers or shop for things that are unnecessary. For me the Yamas are a practice of mindful eating, speaking and thinking. It reminds me to treat others kindly and avoid social drama. Also, I practice being on time, not sleeping late, or becoming a couch potato in front of the television (something I find challenging especially in winter months). Most importantly, I donate unused items and volunteer in my community makes me feel good to limit greed and covetousness. The yamas help keep my days calm and hassle-free. 2. The Niyamas are personal observances. There are five 38
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Niyamas. Saucha is the cleanliness of the body and mind. Santosha is contentment. A practice of Santosha is to experience joy with what you have. Tapas is the creation of internal heat that removes spent materials in our body. Svadhyaya is the study of self, sacred texts, and of great beings like Gandhi, Martin Luther King Jr., or Mother Theresa. Isvara Pranidana is the offering of our services to something greater than ourselves. For me, the Niyamas are a practice of clean food, water, air, and speech. Also, they encourage me to share my gifts and strengths, show gratitude for my blessings, trust in the positive, and learn from those before me to keep me focused on my path. When I am challenged, a yoga practice that increases tapas can feel cleansing. 3. Asana is the practice of a steady, comfortable pose. It is the limb most often associated with yoga in our culture. Stiffness and tension in the mind and body can break us. Asana allows us to release toxins and become supple and flexible. When your body feels well, your mind feels open and your spirit can soar. 4. Pranayama is the mastery of the breath. As the breath is expanded and controlled we feel calm and serene. Available to us anywhere, in an office, a car, or a school, Pranayama is the essence of life. 5. Pratyahara is the practice of detaching from the five senses of sight, smell, taste, sound and touch. When we overload our schedules, this principle of inward focus helps us to stay on track, not get distracted, and maintain our priorities. 6. A very strong focus or concentration is Dharana. This is that fierce concentration you have during college finals, a job search, or completing a home improvement project. It is getting the job done. (Editor’s Note: See our Meditation Section on Page 16 for more on Dharana.) 7. Dhyana is that happy state of meditation. This practice is much more than concentration, it is complete with no interruptions. For our busy lifestyles, any amount of silent and peaceful meditation is beneficial. 8. Samadhi is the deepest state of meditation or bliss. For me, this is more of a goal than a practice. Hopefully all of us experience rare moments of bliss every day. As we practice the other limbs regularly, the sweetness of life will become more apparent to us. When juggling work, family, personal time, and rest, keep it simple and basic. Let the Eight Limbs of Yoga guide you each day. Namaste!
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