Namaskar apr 2014

namaskar A VOICE FOR THE YOGA COMMUNITY OF ASIA

ASHTANGA IN GOA Serious & humorous photo essay about yoga practice at Purple Valley Yoga. .......................................p14

YOGA IN SCHOOLS How yoga and mindfulness meditation is helping our teens deal with stress......................................p19

In addition to teaching yoga, Samrat Dasgupta moonlights as a tree.

April 2014 CONFLICT What can ethical yogis do when faced with conflict.................................................................p32

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NAMASKAR

NAMASKAR - APRIL 2014

LETTER FROM THE EDITOR

What can I do to make this a better place?

A light in our kula went out recently, with the passing of a very special woman named Sandra D’Auriol.

An English woman, raised in India, Sandra was a dedicated Bhakti yogini, who epitomized seva, selfless service. Whether by offering emotional support to families who’d lost children; organizing a multitude of charity events; donating 100% of profits from her jewelry business to charity or; personally distributing supplies to typhoon-affected families in the Philippines, Sandra’s spirit of giving extended far beyond her immediate community. She was a keen supporter of homes for the aged in Hong Kong; the global environmental concern Plastic Oceans Foundation; Bangka Relief to rebuild fishing boats in the Philippines; the Child Welfare Scheme which helps disadvantaged children and families in Nepal and many others.

Sandra was quiet about her service to the community, but her light shone bright as a result of her seva. Just being around her prompted one to ask “what can I do to make the world a better place?”

With this spirit in mind, Namaskar is inviting readers to let us know about others, like Sandra, who are selflessly committed to helping others. Please send us an email (fgairns@netvigator.com) with a summary of their seva for us to follow up on, or an article to publish in subsequent issues. These selfless people don’t ask for, or expect, any recognition, so they are reticent to share their own stories themselves. But hearing their stories inspires us all to ask ourselves what we can do, however little, to make the world a better place.

As we navigate our way through life, invariably we encounter conflict. Be it internal or external, there are often difficult questions to ask ourselves about how to walk an ethical path through an often unethical world. This subject – Conflict - is the focus, or dristi, of the issue. And it is something ancient yogis faced as much as we do. There are four excellent articles here by James, Valerie, Nuthan and Icy which offer perspective.

This issue also includes a timely contribution from Vinod on Ayurvedic practices for Spring; from Heather about how yoga and mindfulness is being introduced to secondary schools to help teens deal with stress; from Chris about core stability and many others. Thanks to all those who have contributed to this issue, particularly Wai-Ling, Carol and Angela.

Finally I remind you about Evolution, Asia Yoga Conference (www.asiayogaconference.com) which will take place 6 – 9 June at the Hong Kong Convention & Exhibition Centre. We are lucky indeed to have the world’s largest yoga event at our doorstep for the eighth year. Whether you sign up for the full four days, drop in for a free community event, or just browse the bazaar, please show your support for this important event. Hope to see you there!

ABOUT NAMASKAR ADMINISTRATION Carol Adams, carol@caroladams.hk NEWS EDITOR Wai-Ling Tse, wailing.tse@gmail.com CIRCULATION Angela Sun, angela.sun@gmail.com

Namaskar provides a voice for the yoga community in Asia and around the world. The publication is an opportunity for practitioners on a yogic path to selflessly offer their knowledge, learnings and experiences with others.

We welcome unsolicited submissions, therefore the opinions expressed within these pages are not necessarily those of Namaskar or its volunteers.

EDITOR & PUBLISHER Frances Gairns, fgairns@netvigator.com

April 2014

On the cover, Samrat Dasgupta teaches at Pure Yoga in Hong Kong.

In This Issue DRISTI - CONFLICT THE GIFT OF CONFLICT What we can learn from facing conflict TO FIGHT OR NOT TO FIGHT Advice from ancient texts ON CONFLICT & ANGER What to learn & what we can do CONFLICT A personal experience

32 34 36 38

SPECIAL FEATURES ASHTANGA IN GOA 14 After Mysore, Purple Valley is the second most popular locale for serious Ashtangis YOGA IN SCHOOL 19 How the Canadian school in Hong Kong is using yoga to help teens HOW TO LEARN ASHTANGA 23 Mysore-style or led classes?

WATCH & LEARN 29 Tips for future teachers observing a class

REGULAR CONTRIBUTIONS KULA UPDATES, WORKSHOPS, RETREATS, TEACHER TRAININGS I HEARD OFF THE MAT ANATOMY TEACHER FEATURE AYURVEDA RETREAT REVIEW IN BRIEF BOOK REVIEW LECTURE REVIEW RECIPE DIRECTORY

6 20 25 38 39 43 45 44 44 46 48

Articles and photographs in Namaskar are contributed at no charge.

Advertising income covers production, distribution, administrative costs and discretionary contributions to selected charities and causes.

Namaskar, is published quarterly in January, April, July and October.

About 5,000 copies per issue are printed and distributed for free to yoga studios, teachers, fitness centres, retail outlets, restaurants & cafes and other yoga-friendly outlets. Mostly distributed in Hong Kong, with 1,500 copies mailed to readers in 25 other countries. A further 1,000 soft copies are distributed by email.

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CONTRIBUTORS

CHRIS POON Chris has been teaching at Pure Yoga in Hong Kong since 2009. He is particularly interested in learning about the complex structures and functions of the human body and apply them them as a tool in the ancient science of Hatha Yoga.

Chris.poon@pureinternational.com

DENISE CHOU Denise started practicing mindfulness mediation in 2009. A nurse educator, Denise holds Bachelor and Master degrees in nursing. denisetai99@gmail.com

HEATHER SHERIDAN Heather teaches yoga for relaxation and Teen Yoga at the Club at The Repulse Bay in Hong Kong. heathersheridan@cdnis.edu.hk

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ICY LEE Owner of Hong Kong-based Iyengar studio Yogasala, Icy has been a stalwart of the local yoga community. info@yogasala.com.hk

JAMES BOAG James teaches yoga philosophy, Indian mythology, Kirtan, and their practical application around the world, including in Mysore where he continues to study Sanskrit. www.jamesboagyoga.com

KRISHNAA KINKARIDAS Krishnaa lives in London. Her yoga and philosophy interest began in the 1960s in India. She had the privilege to study with B.K.S. Iyengar over several years in Mumbai and Pune.

She runs classes in London and teaches ‘Sanskrit and Mudras for Yoga’ for Yoga Alliance and British wheel of Yoga trainee teachers. She is the author of nine books on Bhakti Yoga. kinkaridasi@hotmail.com

MAGNOLIA ZUNIGA Magnolia is an authorized level 2 Ashtanga teacher. She began practicing Mysore Ashtanga Yoga in 1997 with certified teacher Noah Williams and authorized teacher Kimberly Flynn. She first met and studied with Sri K. Pattabhi Jois and Sharath Jois in 2004 on her first trip to India. She currently running a traditional Mysore Ashtanga School ‘Mysore SF’ in San Francisco. She continues her studies with Sharath Jois in Mysore South India each year. magnolia@mysoresf.com

KIRBY KOO Kirby is an Absolute Yoga Academy certified yoga teacher and a virtual instructor for YOGABODY Naturals, the manufacturer and creator of, The Yoga Trapeze. www.absoluteyogaacademy.com

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MOOSA AL-ISSA Moosa is Executive Director of Life Café and Director of Just Green Organic Convenience Stores in HK. Moosaalissa@gmail.com

NUTHAN MANOHAR Founder of Me Met Me, Nuthan blends of concepts of esoteric wisdom and latest medical research.

She conducts regular classes, workshops and residential retreats and can be contacted via hello@memetme.com or Facebook as Nuthan Manohar.

NIKHIL KRIPALANI Nik is a Goa based photographer and keen yogi.

SUE YEN WAN Ying ha been teaching yoga 1998.

She strives to honour, the mind body and spirit provoking self awareness to be in the present moment. www.sueyenwan.com

VALERIE FANECO Valerie from Being in Yoga, Singapore is a senior yoga teacher and teacher trainer in the tradition of Krishnamacharya and his son TKV Desikachar. www.beinginyoga.com

namaskar

current & past issues are at: www.issuu.com/caroladams

July’s dristi: TEACHING YOGA

SWATI PANDEY Swati practices Ashtanga Vinyasa Yoga and is an avid student of yoga. supratim.swati@gmail.com

TIA SINHA Tia spends a few months a year in solitary retreat at Dongyu Gatsal Ling Nunnery, Himachal, India and teaches Hatha Yoga to the nuns there. She also teaches Tibetean Buddhist philosophy and meditation, yoga asana and yoga philosophy elsewhere. Onlytia2@yahoo.co.in

What should new teachers consider before starting to teach?

How can long-time teachers keep their teaching fresh?

What do yogic texts offer about teaching?

Is teaching yoga really the only way to understand it?

How is teaching yoga any different from teaching an exercise class?

How should teachers approach their teaching?

Is teaching yoga a financially-viable job?

VINOD SHARMA Vinod has been an Ayurvedic practitioner for over 20 years. marketing@ayuryoga-intl.com

If you would like to contribute an article on this subject, or others, to Namaskar, please email Frances at fgairns@netvigator.com with your idea. Final articles are welcome before June 10.

WAI-LING TSE Wai-Ling is owner of LING, Yoga and Wellbeing, Organiser of Yoga in the Park HK, Independent Representative for YOR Health, Ambassador of Pure Apparel and News Editor of Namaskar. She teaches private yoga classes as well as at the Yoga Room, Inspire Yoga and Sol Wellness in Hong Kong. yogawithling@gmail.com April 2014

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KULA

Updates

CHINA

and House of Kamal were also there to showcase their products and services. Plus the debut of TEEKI Yoga pants in Hong Kong- their pants are made from recycled water bottles and come in a wide range of unique and stylish patterns and prints.

Kundalini Mantra & Shabad Meditation Concert 27 April Ajai Alai Kundalini Yoga Center, Shenzhen Mantras from Kundalini Yoga and Shabads from the Siri Guru Granth Sahib in Raagas. Cost: RMB250 (including dinner); RMB400 (including dinner, one night accommodation and breakfast) For more information amyjmt@163.com / (86) 13902480400

Third Kundalini Yoga Festival 1-5 May Shenzhen Includes a one-day intensive meditation “Go beyond duality, the fourth way of the Aquarian Age” with Karta Singh Khalsa, concerts with live kirtan music, live Sadhanas, gong bath, group healing meditations, children’s camp and much more. Cost RMB2,500, including food and accommodation.

For more information www.3aaa.asia / 399629227@qq.com / (86) 18922914990 HONG KONG

Asia Yoga Conference 6 - 9 June HK Convention & Exhibition Centre will again be the venue for Evolution, Asian Yoga Conference, 6 – 9 June.

Of particular note this are Sharath Jois, Rod Stryker, Rodney Yee, philosophers Dr Robert Svoboda and Carlos Pomeda, anatomist

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For more information www.geckoyoga.com

their work. Over 60 participants practised a variety of Yoga classes inside the gallery surrounded by beautiful works of art. Classes were taught by volunteer teachers; Chan Cudennec and Win-Sie Tow of SOL-Wellness, Nasci Lobo and Wai-Ling Tse. The event ended with live music by the Dulcet Tone Collective. 100% of the proceeds collected (HK$5,608) were donated to Bethune House.

For more information www.facebook.com/yogawithling / yogawithling@gmail.com

Cancer-free Living Talk by Dr. Graham Player

Up-and-coming yoga teacher Sianna Sherman will be at Asia Yoga Conference.

Leslie Kaminoff, up-and-coming teacher Sianna Sherman.

In addition to the extensive offering of workshops, there are also lectures, free events and a huge bazzar selling everything you could possibly need for your practice.

For more information www.asiayogaconference.com

Gecko Yoga launches new space & TEEKI Yoga pants

Acclaimed yoga teacher, Rod Stryker, will be at Asia Yoga Conference.

On 10 February, Gecko Yoga welcomed the community to their Open Day Launch in celebration of their newest location for their wide variety of yoga classes, workshops, and teacher trainings at Shakti Healing Circle in Central. Participants enjoyed perks of the day including; complimentary prenatal and Vinyasa Yoga with Lisa Kazmer, Indian head massage and Yoga Nidra by Katia Gieger, and Sensory Play, Yoga and massage for babies with Ruby Martin. Annerley Midwife Clinic, CranioSacral Therapy HK, Sassy Mama, Dirty Dog Sunglasses,

Art N’ Yoga Charity Event 10 Chancery Lane Gallery 8 March In honour of International Women’s Day, Art n’ Yoga, a charity Yoga community event was organized by LING, Yoga and Wellbeing and sponsored by 10 Chancery Lane Gallery and SOL-Wellness to raise money and awareness for Bethune House Migrant Women’s Refuge in Hong Kong. Edwina Antonio, Board member of Mission for Migrant Workers came by with two of their members to give an introduction of

NAMASKAR

19 May & 6 June SOL Wellness Dr. Graham Player is a cancer researcher and coach and has researched the topic of cancer for over 30 years. This talk is for people diagnosed with cancer, those who fear that they may be at risk, those recovered from cancer, those supporting family/friends dealing with cancer or anyone who are interested in prevention. By donation, registration is required.

For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Yoga in the Park with Ling This is a free yoga community event organized by LING, Yoga and Wellbeing, to connect people, Yoga and nature in Hong Kong. Yoga classes will be held in various outdoor open areas such as public parks, beaches, playgrounds in order to practice Yoga with nature and with the community. Held every two weeks on a Saturday/Sunday.

Suitable for all levels including

The Perfect Pregnancy Package The Sanctuary The Perfect Pregnancy package (HK$3,988) includes pregnancy massage, 2 prenatal Yoga classes, Hypnotherapy for labour and birth, prenatal homeopathy and Arvigo Maya abdominal therapy.

For more information www.thesanctuary.com.hk

SOL Movie Nights SOL Wellness, Central Food Matters 24 April Crazy Sexy Cancer 19 June Food Inc. 11 July After the movie, the expert panel will discuss the content from their perspective and how relevant it is to us in Hong Kong. Raw and living snacks will be served. Cost HK$100.

Yoga & art came together to raise money for charity.

beginners, just BYOM (Bring Your Own Mat)!

For more information www.meetup.com/yogainthepark; www.facebook.com/yogawithling / yogawithling@gmail.com

New Mindfulness Yoga Classes with Wai-Ling SOL-Wellness Central Mindfulness Yoga practice offers you a very simple and effective way to unwind from the stress and challenges of work and daily life through the breath. Suitable for all levels from beginners to advanced practitioners. Taught in English and Cantonese by Wai-Ling Tse. Tuesday: 1-2 pm; Wednesday 7-8:15 pm; and Fridays 7 - 8:15 pm For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

practitioners.

For more information info@soniasamtani.com / Soniasamtani.com / (852) 2992 0828

For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Free Talks on Green Detox with Chan Cudennec 24 April and 21 May SOL Wellness, Central A Green detox is an easy way to kick-start your health. You will not be hungry as you will cleanse your body with herbal supplements, vegetable juice, alkaline soups and dishes. Re-energise and become the “new you”. Once you learn how to do this, you can do it any time by yourself. Chan Cudennec is the founder of SOL-Wellness and is a multi-disciplinary holistic practitioner who is committed to finding the best healing solutions for her clients.

Registration is required.

Tha Sanctuary launches a pregnancy yoga and wellness package.

New Jivamukti, Yin and Pre & Postnatal Yoga Classes The Sanctuary The Sanctuary is offering a whole new range of Yoga classes, including Pre and Postnatal, Jivamukti Basics and All Levels, Yin, Lady Niguma, Mindful and Classical Hatha.

Students can purchase packages of 4 or 10 classes.

All About You Wellness Centre Launches Sonia Samtani, an image and personal development practitioner and founder of Sonia Samtani Consulting launches Kowloon’s first and only wellness centre, fittingly named ‘All About You’, focusing on your inner and outer transformation.

The centre has seven resident practitioners and several visiting

For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Yoga/Pilates Instructor Openings Yoga Privates is an exclusive provider of private Yoga and Pilates sessions across Asia since 2008. Seeking registered and experienced instructors to join their team.

For more information info@yogaprivates.com / www.yogaprivates.com / (852) 6504 4280

For more information www.thesanctuary.com.hk

Personal development consultant, Sonia, has opened a wellness centre in Kowloon.

April 2014

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KULA

Workshops

CHINA

Yogic Food Workshop 29-30 April Ajai Alai Kundalini Yoga Center, Shenzhen Taught by Ran Dev Kaur (Rebecca), Sat Sarbat Kaur Khalsa and Satmukh Singh Khalsa. Day one will focus on cleansing with basic principles of Ayurveda, cleansing practices and diet, and Kundalini yoga exercises for cleansing. The second day will emphasize building and strengthening with nourishing foods for you and your family, making effective changes to your diet and Kundalini yoga practices.

For more information satnama11@gmail.com / (852) 5605 5633 / (86) 1390480400 HONG KONG

The Way of the Shaman Basic Course with Kevin Turner 19-20 April SOL Wellness, Central You will be introduced to core shamanism, the near-universal methods of the shaman to enter non-ordinary reality for problem solving and healing. Particular emphasis is on the classic shamanic journey, one of the most remarkable visionary methods used by humankind to explore the hidden universe otherwise known mainly through myth and dream.

For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Yoga and Pranayama for Weight Loss & 8

Detoxification with Michelle Ricaille

For more information info@yogasalahk.com/ (852) 90710230

26 April Flex Studio Learn specific breathing techniques to expel toxins from the body and tone the abdominal wall, as well as postures to promote improved metabolic function.

For more information (852) 2813 2212 / info@flexhk.com

BodyTalk Fundamentals Seminar with Angie Tourani 26-27 April and 3-4 May Chuan Spa, Langham Place Hotel BodyTalk is a non-invasive healing modality that is pain-free and can be seamlessly integrated with any healthcare regime. It takes into account your body’s innate ability to heal and balance itself at all levels. It is also this innate wisdom that guides the overall functioning of the body and mind complex.

For more information www.bodytalksystem.com.hk / angie@bodytalksystems.com.hk / (852) 6683 5755

Develop your Home Practice with Icy Lee 26 April-27 September Iyengar Yogasala, Quarry Bay A 6-month progressive learning course to help you start your practice wherever you are. 3 different practice sequences with two and half hour practice and learning will be provided each month. Experienced students and new teachers welcome.

Self Experience Workshop with Han Ni Choong 28 April SOL Wellness, Central Cost HK$480 For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

LifeFood Cooking Class (Asian Flavours) with Chan Cudennec 8 May (7-9pm) SOL Wellness, Central Raw food provides power for healthy brain, vibrant health, strong and toned body, performance enhancement and muscle building.

Learn how to make your own Padthai noodles, Vietnamese salad rolls with mock peanut sauce, Tom Kha Thai coconut soup and mango ice cream with tropical ambrosia. Cost HK$380 For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Shamanic Extraction Healing Advanced Course with Kevin Turner 10-11 May SOL Wellness, Central Kevin Turner is the Director for Asia of the Foundation for Shamanic Studies (FSS). Participants will be initiated into the extraction method of healing, including how to see, sense, and remove localized illness and pain connected to spiritual factors. This is an important part of shamanic healing training.

For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Yoga Nidra for Teens by Sanjukta Sharma 12 May Flex Studio A special program of Yoga Nidra (also known as Yogic sleep) for teens to de-stress before their endof-year exams. Teens learn this technique to improve test performance by calming down and staying focused through stressful times.

For more information (852) 2813 2212 / info@flexhk.com

Full Moon in Scorpio Kundalini Sensational Yoga Backbends: 10 May Liberate Your Yoga workshop with Neil Irwin for Spine with Dr. deep personal transformation.

Abhishek Agrawal For more information info@shaktihealingcircle.com

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17 May Flex Studio Learn proper alignment, thoracic extension, core strength and

diaphragmatic breathing techniques to access deeper backbends safely.

For more information (852) 2813 2212 / info@flexhk.com

Core Power with Chris Poon 17 - 18 May Pure Yoga, Tsim Sha Tsui What are core muscles, what do they do, why do I need them and how can I get some? Join Chris as he answers these questions and more over this workshop combining Classical Pilates and yoga.

For more information, www.pureyoga.com

Full Moon in Sagittarius Kundalini Yoga with Neil Irwin 7 June Yoga of Expansion - to attune to the Jupiter energy of abundance and experience a feeling of expansion.

For more information info@shaktihealingcircle.com

centuries in Dervish monasteries, and adapted by Idris Lahore to the men and women of today. It is a gentle body-mind technique that has beneficial effects on all the systems of the body, on the functioning of our organs, our concentration, memory, sleep, in short on our entire physical and psychological equilibrium.

For more information sylvie_mercerolle@hotmail.com / (852) 9858 3378/ www.libreuniversite-samadeva.com/english/ samadeva.html / www.samacenter.cn/

Gain Control of Emotional Eating with Falguni Mather 28 May SOL Wellness, Central Cost HK$300 For more information (852) 2581 9699 / info@sol-wellness.com / www.sol-wellness.com

Iyengar Yoga with Sue Scott 20-22 June Yoga Central Senior Iyengar-certified teacher, Sue returns to Hong Kong after 2 years with a more advanced practice and ever nurturing sharing of her yoga experience.

For more information yogacentralhk@gmail.com / www.yogacentral.com.hk

Restorative Yoga Workshops for Hong Kong Cancer Fund members Dervish Yoga will be introduced in Hong Kong.

Samadeva Discovery – Dervish Yoga Workshop 25-27 April Dervish Yoga is inspired by the science of movements taught for

On-going Yoga Central Suitable for people recovering or recovered from cancer.

For more information www.cancerfund.org

Yoga & Vegan Cooking Workshop with Karo Tak

21 June Plantation, Sheung Wan Inspired by life and her work as an animal right activist, Karo Tak will take you on an inspirational journey on how to live a life fully focused on love and compassion for all beings.

Her international vegan cookbook launch spans Hong Kong, Europe and Taiwan. Karo’s workshop will include a special 1-hour Jivamukti Yoga Class, talk and 2-hour interactive vegan cooking classes.

For more information www.plantation.hk / www.karotak.com / discover@plantation.hk / karo@karotak.com

Yin & meditation teacher Sarah Powers will be back in Asia.

PHILLIPINES

Zen & Yoga with David Whitton of Breathing Space

Yin Yoga Intensives with Victor Chng

From 15 April for six weeks Shakti Healing Circle The art of breath based Zen meditation. Understanding the mind/body/breath connection.

Utilising pranayama and asana as tools to help prepare the mind for deeper meditation. This is suitable for anyone who wishes to learn the art of meditation.

6-11 May St. Luke’s Medical Center; Yoga + White Space; Echo Yoga Shala, Manila Join Victor in exploring Yin yoga and the various applications of the practice on your wellbeing, fascial system, and digestive health based on his in-depth knowledge of traditional Chinese medicine, Taoism, Buddhism, and Yoga.

For more information www.breathingspacehk.com

For more information dona@onesparknow.com

Hatha & Raja Yoga SINGAPORE as Meditation with Yin Yoga for David Whitton Women’s Health From 3 June for six weeks with Victor Chng Shakti Healing Circle Concentration, meditation and & Dona Tumacderabsorption. Working with the six Esteban and eight limbs of Yoga. With emphasis on authentic Yoga, as a meditation practice, supported by asana and pranayama.

For more information www.breathingspacehk.com JAPAN

Yin/Insight Yoga Intensive with Sarah Powers 3-6 July Under The Light, Tokyo For more information www.underthelight.jp/e/index.html

April 2014

18-20 April Raffles Town club Expounding the relationship between liver and spleen channels and your monthly period.

For more information Mien Ling yogainasiaevents@gmail.com / fb: Yin Yoga in Asia

Intensive with Jason Crandell 3-5 June Pure Yoga Named “one of the next generation of yoga teacher’s shaping the future of yoga” by Yoga Journal Magazine, Jason Crandell’s intelligent, accessible approach to vinyasa yoga 9

will deepen your practice and refine your teaching.

5-6 July SPACE YOGA, Taipei Practice smarter, overcome obstacles and live pain-free through fascia lengthening and Yoga. Learn to isolate, activate and lengthen virtually every muscle and fascia meridian in the body. This revitalizes the connective tissue, balances muscle relationships, improves neurological patterns and increases body awareness.

For more information www.pureyoga.com / events@pure-yoga.com

Forrest Yoga Morning Intensive with Sinhee McCabe 11-15 June Pure Yoga Four direction ceremony, chanting, meditation, morning intensive practice. Early bird until 30 May.

For more information www.withinspace.com

Centered Strength with Joyce Thom 14-15 June Pure Yoga Reiki is simple and easy to learn for people of all ages and background.

The ability to access the unlimited source of Reiki energy is transferred from a Reiki Master to students through an attunement process.

For more information www.pureyoga.com / events@pure-yoga.com

Spiritual Gems of Ashtanga Yoga, Ayurveda &Tantra with Prem & Radha Carlisi 21-22 June Pure Yoga Prem and Radha will guide you through practice and philosophy, that is not learned from the study of books! This is from decades of exploration and experience in their own bodies along with thousands of students they have taught.

For more information www.pureyoga.com / events@pure-yoga.com TAIWAN

The Healing Power of Iyengar Yoga with Marla Apt 23-27 May Pure Yoga, Taipei Iyengar Yoga emphasises precision and form so the mind becomes focused and absorbed, flowing

14-28 June Samahita Retreat, Koh Samui Learn how the female body responds to and is affected by breath, asana and vinyasa practice.

Yoga, Taipei

Pranayama & Practice (Part Two) with Paul Dallaghan

evenly through the system enabling the practitioner to experience meditation in action.

For more information www.pureyoga.com / events@pure-yoga.com

Pranayama Intensive with Sri O.P. Tiwari Space Yoga, Taipei 31 May-4 June Learn authentic pranayama practice from one of the foremost living Pranayama masters of our time in what maybe his last teaching tour outside of India. As the head of The Kaivalyadham Yogic Research Institute for over four decades, Tiwari-ji has lifelong practical experience and scientific understanding to guide you through this powerful science and subtle art.

For more information www.withinspace.com

Reiki II & II with Joyce Thom 21-22 June Pure Yoga, Taipei Reiki is simple and easy to learn for people of all ages and background.

The ability to access the unlimited source of Reiki energy is transferred from a Reiki Master to students through an attunement process.

Early bird until 19 May. For more information www.pureyoga.com / events@pure-yoga.com

Go Deeper by Doing Less with Adarsh Williams

Ashtanga teacher, Adarsh offers two workshops at SPACE in Taiwan.

Ashtanga Intermediate Series Immersion with Adarsh Williams 12-13 and 19-20 July SPACE YOGA, Taipei For dedicated students and teachers detailing the alignments, adjustments and modifications of the second series of Ashtanga Yoga.

In addition, focus will be on the vinyasa, drishti, and bandha which enhances the meditative quality of the practice.

For more information www.withinspace.com THAILAND

Yoga for Menstrual Health with Dona TumacderEsteban

29 June -12 July Join Samahita Retreat founder and senior teacher Paul Dallaghan for part two of this in-depth Pranayama training, integrating traditional practices with modern research.

For more information www.samahitaretreat.com

Hatha Yoga Pradipika with Sri O. P. Tiwari & Paul Dallaghan 13-26 July Hatha Yoga Pradipika is considered the most authoritative and available text on the methods and process of Hatha Yoga. Join Sri O.P. Tiwari (Tiwari-ji) for his insight into these vital texts and the science of Pranayama. Paul Dallaghan will be supporting the pranayama and asana sessions.

For more information www.samahitaretreat.com

18 May Learn the message of the symptoms associated with menstruation and menopause, go through a sequence designed to ease these symptoms, and create simple lifestyle changes for a happy and hassle-free flow.

For more information Jimmy Yoga

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The Female Body & Yoga Practice with Arielle Nash & Elonne Stockton

For more information www.samahitaretreat.com

Iyengar teacher Marla Apt comes to Pure

For more information www.pureyoga.com / events@pure-yoga.com

(fb) / (6689) 924 7135

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Sri O.P. Tiwari will be at SPACE in Taiwan & Samahita in Thailand.

KULA

Retreats

BHUTAN

Sky Heart - A Pure Yoga Retreat with Patrick Creelman 28 April-4 May Bhutan A series of yoga retreats to spiritually empowering destinations.( Come to be empowered by the majestic beauty of raw nature high in the sky. Be embraced by rich cultural traditions, ceremony and colours, while transforming yourself through deep yogic practices in a world-renowned monastery-like 5star hotel.

For more information www.pureyoga.com / retreats@pureyoga.com

prevalent in Bhutan, as well as Vedantic principles. Includes zen walking meditation, guided meditation, talks, simple exercises and Buddhist teachings.

For more information amankora@amanresorts.com / (975) 8 272 333 / www.amankora.com HONG KONG

Inner Awakening Through Yoga Retreat 1-5 October Salesian Retreat House, Cheung Chau Swami Gyan Dharma, a disciple of Swami Satyananda, is a profound yogi who has practiced yoga for 40 years and is an expert on Sanskrit and classic yoga scriptures. Based in the UK, he travels around the world spreading yoga knowledge and how to apply the yoga attitude into everyday life. His practical teaching and mantra chanting with harmonium has moved and inspired many.

For more information wellness@hkcf.org SRI LANKA

Mala leads practitioners to inner silence in Bhutan.

Inner Silence Retreat 22-31 May Amankora Using the Buddhist technique of mindfulness to bring together awareness of mind, body and breath. Guided by Mystic-Asia’s Mala Barua, the retreat incorporates practices from Tantric Buddhism

Ashtanga Yoga Retreats Maya Villa Maya Villa is a boutique hotel near Tangalle, hosting exclusive, small group courses with some of the world’s leading Ashtanga yoga teachers. The newly launched 10 day/12 nights retreats offer a uniquely personal contact with renowned teachers providing a deeper understanding of the practice, in a truly magical setting.

This will also be a time to explore

The spectacular scenery from Amankora will surely inspire practitioners.

other aspects of traditional local culture, take time out, and indulge in 12 nights of complete harmony, surrounded by an exotic tropical Sri Lankan landscape. Learn more about the philosophy of yoga, the techniques, and other elements of the practice that may assist in balancing, energizing and uplifting you on many levels.

For more information www.yogasrilanka.net THAILAND

Nutrition and Yoga Retreat with Amy Sharpe and Tracy McDonald 10-17 May This retreat will give you the tools required to support a healthy lifestyle, a clear state of mind and balanced body. Learn about Ayurveda and de-bunking health and nutrition myths while you develop a yoga practice designed to support your life.

Detoxify Body & Mind & Develop a Yoga Practice with Amy Sharpe & Tracy McDonald 26 July-2 August The seven-day detox and yoga retreat program is the ultimate opportunity to take your wellbeing to a new level. This fully supported detox program will lead you through a transformative process both on a physical and mental level to leave you feeling light, energetic and uplifted.

For more information www.samahitaretreat.com/2014-7days.html

For more information www.samahitaretreat.com/ healthy_weight2014.html

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Teacher Trainings

Yoga Therapy TT with Chandrika Gibson & Garrett Lane 7-16 July Pure Yoga This course brings together the therapeutic indications and techniques given in classical yoga texts with the latest in yoga therapy research and evidence-based practices from other health professions. The course is coordinated by Dr Jean Byrne, PhD and Chandrika Gibson. Early bird until 11 May. Patrick offers his popular Foundation TT to Shanghai.

CHINA

The Foundation 200-hour TT with Patrick Creelman 23 June-19 July Pure Yoga, Shanghai Patrick will host the annual Pure Yoga Foundation Teacher Training in China for the first time in 2014.

This is a time-tested course with graduates currently teaching in major studios all over the world and has proven to be a professional step towards being a fully accredited yoga teacher and a huge leap into your own empowerment.

For more information www.pureyoga.com / teachertraining@pureyoga.com HONG KONG

Advanced Hatha Vinyasa 100-hr TT and CET with Samrat Dasgupta 26 April-18 May Pure Yoga A demanding course suitable for 12

aspiring yoga teachers and dedicated students who would like to transform their practice and themselves. Commitment, determination and good health are the basic prerequisites.

For more information www.pureyoga.com / events@pure-yoga.com

Pre- and PostNatal Yoga TT with Michelle Papa & Samantha Briatico 25 June-3 July Pure Yoga Completion of this course will allow you to become a Yoga Alliance Registered Pre-natal Yoga Teacher (RPYT) and is registered with YTAA (Yoga Teachers Association of Australia) for 25 points each.

TAIWAN

Centered Yoga 200+ hour TT with Paul Dallaghan

200-hour Yoga TT Certificate Course

For more information www.anahatayoga.com.hk / (852) 2905 1822/ enquiry@anahatayoga.com.hk

SINGAPORE

For more information www.pureyoga.com / events@pure-yoga.com

For more information www.pureyoga.com / teachertraining@pureyoga.com

2 June-23 August Anahata Yoga, Central This gives yoga practitioners, enthusiasts, and aspiring instructors the chance to deepen their selfknowledge of Yoga philosophy and improve on various aspects of their practice. It is an open-level training suitable for beginners to advance pratitioners.

present Yoga in a way which maximizes the health and sustainability of your body, while evolving your life’s perspective. http://www.blissology.com/ blissology-events/blissology-yogateacher-training-bali-200-hr/

Learn about Blissology from Eoin in Bali.

INDONESIA

Blissology Yoga 200-hour TT 1-25 May Travel to Bali this spring with renowned yogi + blissologist Eoin Finn, Insiya Rasiwala-Finn and a crew of great assistants. This course offers an authentic, powerful and sustainable way for you to deepen your life’s purpose and meaning.

You will live, experience and embody intelligent techniques to

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Session I: 23-30 May; Session II: 23 June-1 July; Session III: 27 July-2 August Space Yoga, Taipei Asia’s most respected and longest running Yoga Alliance registered program is offering a bilingual training with study material and classes in both English and Chinese.

For more information www.withinspace.com

200-Hour Bryce Lullaby Yoga 200- Yoga TT hour TT 3-31 July THAILAND

Bangkok 2 June-1 August Established in 2009, as one of the most reputable TT program in Bangkok by Khun Alisa Asavabhokhin (500 HR-RYT with Yoga Alliance and registered teacher for 200 hours with YogaWorks, LA).

All Lullaby Yoga teachers are Yoga Alliance certified and are packed with experiences and passion to teach you to become the Yoga Teacher you always wanted to be!

Taught by Mark Scodellaro, Cerissa Nyen and Minyoung Kim. You will learn Yoga philosophy and its application to daily life, Yoga anatomy and its application to Yoga asana, Yoga asanas (alignment, contraindications, how to get into each pose and teach them safely), sequencing and Thai massage. Early bird until 2 May to get discount of 30,000THB.

Koh Samui Briohny Smyth and Dice Iida-Klein, are some of the most sought-after yoga teachers today, known for their fun and playful classes, and ability to teach inversions to all levels.

For more information www.TeachBryceYoga.com / info@AbsoluteYogaAcademy.com

200-hour Hot Yoga TT June & October Learn to teach Absolute Hot Yoga Series. Challenge yourself and embark on a new lifestyle… this course is ideal for Hot Yoga lovers who are serious about learning the real-world teaching skills needed to start teaching professionally.

For more information www.TeachHotYoga.com / info@AbsoluteYogaAcademy.com

For more information +6681 9342897 / info@lullaby-yoga.com

Centered Yoga TT at Samahita Retreat 2-30 August Founded by Paul Dallaghan since 2000, Centered Yoga is Asia’s most respected and longest running Yoga Alliance registered program, offering both 200 and 500-hour levels. Led by Paul Dallaghan, Elonne Stockton, Arielle NashDegagne and Amy Sharpe, the training includes asana, pranayama, ayurveda, anatomy, philosophy, Sanskrit and chanting.

Lullaby Pre & Post Natal Yoga TT 21-27 July and 7-12 October Led by Minyoung Kim, (E-RYT200, RPYT), you will learn how to safely teach a prenatal yoga class, the anatomical, physiological and emotional changes of pregnancy, sequencing, contraindications, and basic prenatal massage. Early bird discount of 13,000THB is available.

For more information 02.677.7470-1 / info@lullaby-yoga.com / www.lullaby-yoga.com

Briohny & Dice will be at Absolute Yoga in Thailand.

For more information www.centeredyoga.com Michel will be at Absolute Yoga

500-hour Advanced Yoga TT with Michel Besnard

Have somthing to share?

Send your kula updates, workshops, retreats and teacher trainings to wailing.tse@gmail.com

2-30 August For yoga teachers ready to take their career to the next level, this advanced course goes beyond basics with advanced anatomy, history, philosophy, adjustments, teaching skills, business skills, Ayurveda, women’s yoga—and more!

For more information www.500HourYogaTraining.com / info@AbsoluteYogaAcademy.com Paul leads the team at Samahita Retreat.

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PHOTO ESSAY

A NEW MOON OVER PURPLE VALLEY YOGA The place for Ashtanga in Goa.

BY NIKHIL KRIPALANI 2014 kicked off with a new moon – a perfectly positive start to yet another year of commitment to yoga practice. At Purple Valley in Goa, India, this was also the time to say goodbye to some wonderful teachers and welcome new ones. David Keil, Gretchen Suarez, Mark and Joanne Darby, Tim Feldman and Kino McGregor were some of the inspiring teachers who guided students into their practice in this first month of the year.

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TEEN YOGA

YOGA IN THE CANADIAN SCHOOL

Mindfulness and yoga putting down deep roots among students.

BY HEATHER SHERIDAN

learning. The Self Management Affective Skill work being done with mindfulness is being documented and shared with the IB development office at The Hague.

Heather (centre) leads a group of teens from Canadian International School in Hong Kong

It’s no secret yoga has lasting benefits when it comes to reducing stress, anxiety and depression in adults, so why not look at the benefits for teens? A study conducted in 2012 from Brigham and Women’s Hospital and Harvard Medical School followed 51 grade 11 and 12 high school students (ages 1618) over a 10-week period. Some of the students participated in a yoga physical education class, and some in a regular physical education class. The yoga class was led through asanas as well as meditation, relaxation and pranayama exercises.

The result? Mood problems, anxiety and negative emotions stayed the same or improved among yoga students, but grew worse among those taking regular PE. And nearly three out of four said they’d like to keep on doing yoga. “Yoga may serve a preventive role in adolescent mental health,” says lead researcher Jessica Noggle, Ph.D. Yoga may help teens learn to deal with stress because of its emphasis on being present through relaxation, mindfulness and breathing.

Hong Kong is known for its fast pace, high achieving and overscheduled lifestyle.

Students are not immune to the frantic energy of this city. Results published in a 2011 survey in October in The Student Standard, a subsidiary of The Standard in Hong Kong, interviewed over 11,000 students from 16

secondary schools and found 17%, over 1,800 students, had “experienced anxiety of varying degrees immediately before the survey.

Among them, 300 had had suicidal thoughts.”

According to the Suicide Centre for Prevention and Research, “Suicide is a leading cause of death for those aged 15 - 24 in Hong Kong.”

The main source for anxiety, stated by The Student Standard, “is academically related.”

What can schools do, then, to manage stress and academic-related anxiety among students? Daun Yorke, the International Baccalaureate (IB) Diploma Programme (DP) Coordinator at the Canadian International School of Hong Kong (CDNIS) in Aberdeen started an initiative in 2011 at the DP level which introduced mindfulness at the start of grade 11 at the IB Retreat, held annually for starting students. Yorke, trained in Mindfulness Based Stress Reduction (MBSR), asked Nasci Lobo, staff member and yoga instructor, to lead sessions on balance and relaxation. Over the course of the school year, Yorke incorporated additional sessions for grade 12 students during weekly advisory meetings focusing on relaxation, laughter therapy and lessons on perspective.

Her commitment to ensuring her students are well-balanced and manage stress during these intense two years has led her to focus on mindfulness as part of a pilot in the IB’s Approaches to Teaching and Learning. Part of this focuses on social and emotional April 2014

Prior to CDNIS’s IB retreat, yoga was offered on an ad hoc basis in Physical Education classes with Lobo. Some students had taken yoga classes outside school prior to the school initiative, but as a result of this introduction, they found enough benefit to request a yoga club be started. Maddie, a 2013 graduate was among the students pushing Lobo to begin a club. “I’ve really been thinking about what you said in regards to yoga helping you mentally, and with the exams and all the overwhelming things coming our way I really wish to do more yoga. It doesn’t only help me mentally but it can help me with my injuries.”

Lobo conducted several club sessions in the spring of 2013, exposing students to asana, pranayama and meditation. The club continues during the current academic year.

Additionally, Physical Education (PE) teachers continue to expose students to yoga in their classes. Most students were surprised at how demanding and rigorous the asanas could be. Many knew of yoga as a gentle activity not requiring much effort.

“I really enjoyed the yoga, it relaxed me for the rest of the day which was really nice.”

Karl, a current grade 12 student, asked Lobo for additional asanas he could work on at home, specifically to help strengthen his ankles following the PE sessions.

One of the most revealing personal accounts comes from Valerie, a grade 11 student, “Before I knew what yoga nidra was - or even started yoga for that matter - I often found myself uncomfortable in my own skin. I didn’t like my appearance, I felt very distant from my mind, I wasn’t very aware of what was going on around me. I threw myself into TV shows a lot. It really distanced me from myself. I know I watched many of these videos because I wanted to escape the reality I lived in - where there is a constant flow of work, numerous social problems and pressure to succeed.

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“When I finally started yoga, I discovered a lot more of myself. I feel I am more of a solid existence in the world, rather than just a pair of hands and an alien voice. After practicing for about a year, I’ve been feeling both physically and mentally stronger and more balanced - as well as being more confident in who I am. It’s fun moving in my body now!”

I HEARD IT OFF THE MAT

RESEARCH IN THE NEWS COMPILED BY SUE-YEN WAN

She further confirms the initiative at school, “Coming out of yoga nidra specifically, alleviates literally all my stress and gives me a good night’s sleep. I have a habit of overwhelming myself with so much work I can just barely manage, but after going through those exercises as well as others that relate to breathing, it helps with calming me down. It gives me a moment to not only reconnect with myself, but also repair my body and psyche.”

As an Upper School Guidance Counsellor and certified yoga instructor with MBSR training, I focus on yoga for relaxation and teen yoga.

We’ve expanded the offerings this year. In the 20-minute Mid-week Morning Relaxation sessions prior to the school day starting, grade 9-12 students and staff are led through breath and body awareness techniques, concentration techniques and simple yoga nidra to begin their day. A core group who attend weekly attests to the benefits they receive, particularly given the sessions are voluntary.

Valerie adds, “Being a teenager in the 21st century, it’s important to realize it’s not just all about the social and academic dimensions of life. What about your own personal one - of which all other dimensions are rooted in?

There’s got to be a strong foundation to build a great, majestic building. And I strongly believe these practices are one of the biggest keys to building that for ourselves.” Based on the positive feedback, sessions are being started for grade 7 and 8 students.

CDNIS complements these in-school programmes with learning outside the classroom. For the past two years, a trip to Bhutan that included twice daily meditation sessions led by monks, is one option in its CAS Week trips, a week of creativity, action and service-based trips Upper School students participate in annually. Students prepared for the trip in advance by working with me on Focused Attention meditation. The trip was filled to capacity with grade 11 and 12 students further supporting the need for inner calm in a competitive academic programme.

CDNIS is not alone in Hong Kong or the world in taking on yoga and mindful meditation to create spaciousness in a secondary school student’s frenetic schedule. In Hong Kong and across Asia, more schools are accessing their trained faculty to provide students with the tools to help them self-manage stressful times, hopefully taking it beyond the school boundaries and into the world.

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Vigorous exercise best for cutting flu BBC Health reports doing at least two and a half hours of vigorous exercise each week cuts the chance of developing flu, new data suggests.

Around 4,800 people took part in this year’s online Flu Survey, run by the London School of Hygiene and Tropical Medicine.

Moderate exercise did not appear to have a protective effect, the researchers said.

Chocolate good for the heart Also on BBC Health, a report that the bacteria in our stomach ferments chocolate into useful anti-inflammatory compounds that are good for the heart.

The Louisiana State University team told the American Chemical Society meeting that their lab work had revealed the finding.

Gut microbes such as Bifidobacterium feast on the chocolate and release beneficial polyphenolic compounds.

The team tested cocoa powder, but say solid dark chocolate contains the same polyphenolic or antioxidant compounds.

Lack of sleep may kill brain cells Sleep loss may be more serious than previously thought, causing a permanent loss of brain cells, research suggests.

In mice, prolonged lack of sleep led to 25% of certain brain cells dying, according to a study in The Journal of Neuroscience. If the same is true in humans, it may be futile to try to catch up on missed sleep, say US scientists.

Lululemon lifts ban The yoga-wear maker has lifted a ban on customers, who resold items of clothing, from shopping in its online store.

The ban was intended to block large amounts of inventory from being bought and then resold at higher prices on sites such as EBay. NAMASKAR

500 food products contain chemicals found in yoga mats Subway made news earlier in February when the sandwich chain announced it was removing a chemical called azodicarbonamide (ADA), which is used to make yoga mats, from North American formulations of bread. The chemical foaming agent is used to make spongy, strong, malleable plastic products and in the food industry has been used as a dough conditioner, to make the dough easier to handle and the final product puffier and tough enough to withstand shipping and storage. But now, a consumer advocacy group is warning people almost 500 more food items on the market have this same compound.

Yoga helps cancer survivors lessen problems Practicing yoga for at least three hours a week for three months reduced the fatigue and inflammation in breast cancer survivors, compared with survivors who did no yoga, researchers reported. And the more yoga, the greater the change.

At six months — three months after the formal yoga had ended — fatigue was 57 percent lower in the women who had done yoga, compared with those who had not.

Inflammation, measured by blood tests, was reduced by up to 20 percent, said researchers from the Ohio State University Comprehensive Cancer Center.

63-year-old wins at International Yoga Meet The three-day International Yoga festival in Puducherry, India in January ended with 63year-old Moonappa Pujari from Karnataka winning the tournament in men’s category and 14-year-old Varsh Karur in the women’s category. The festival saw more than 1,000 entries from Japan, Taiwan, UK, France, Germany, Italy, Spain, Ukraine, Hong Kong and South Korea.

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YOGA STYLES

HOW TO LEARN ASHTANGA YOGA Led class versus Mysore class?

BYMAGNOLIA ZUNIGA

Many think led classes are the best way to learn the Ashtanga method however, let’s take a closer look.

Historically yoga was taught one-on-one as a therapeutic approach looking at the individual’s constitution, appetite and aptitude. As it evolved over time it’s come to what we now know as group classes, music blaring in a vinyasa or power yoga class. I like to call these classes ‘pop yoga’. The Madonna and Coca-Cola of yoga. Don’t get me wrong, I love me some ‘Express Yourself’ but last time I saw Coca Cola be useful was when the cops used it to clean up a murder victims’ blood off of the sidewalk behind my apartment in San Francisco (this is not a joke).

In the Mysore tradition led classes are primarily for Mysore practitioners. They practice everyday (5-6 days actually) at their own pace. When taught correctly a student’s first class will be learning Surya Namaskara A, maybe Surya Namaskara B, a few finishing postures and then rest. The next day it’s the same or maybe add one (or two) more postures. All this while the teacher stands by their mat, one-on-one, listening to the breath, making sure transitions are correct, etc. In this way they are guided slowly and methodically through the primary series of Ashtanga yoga. Generally speaking a student can take anywhere from three months to years to learn the Primary Series in its entirety.

In a led class students are going at the teacher’s pace and count. In Mysore India, (where I am now, it’s 3 am and I’m waiting to practice) led classes are held every Friday and Sunday with Mysore classes in between. They serve more as the anchor for Mysore practitioners because inevitably, in a selfpaced room, you’ll develop some habits, like picking your toes or obsessively wiping your sweat (spoiler alert: you’re going to keep sweating) or checking out the cutie across the way. All these distractions dissolve in the led class. Led class serves more as a reminder of the correct pacing, vinyasas and transitions for the Mysore days.

Students new to Mysore also participate in the led class. However, they stop once they reach the last posture they have been

prescribed in Mysore class. They begin their finishing postures that have been given while the rest of the class continues. This is what makes the class an “all levels” class. The teacher knows exactly where the student stops in the Mysore room and holds them there until it is appropriate to move forward, just like in the Mysore room. This allows all students to benefit from guided classes and better understand the vinyasas. Students move at the same pace as the teacher counts so you move as one energetic body, one breath, one experience. It is powerful. It is humbling. It is not easy especially if you like to do things your own way. It’s an ego buster.

But of course, you’re not in India. I get it. But you are in a city, town or place where you have responsibilities and an active life. All the more reason to take it slow and be reasonable with your expectations. Supta Kurmasana is certainly not a beginner posture. Just because it’s called Primary Series, that doesn’t speak to its actual level of proficiency necessary to do the postures safely.

BandhaChakrasana, the fruits of years of dedicated practice and being born with a flexible spine.

Led classes have become very popular and so has its ill reputation (Ashtanga as dangerous, aggressive, knee breaking). I believe it is because many have learned from led classes and were doing the postures they were not ready for. Learning in this way is more like learning backwards. All you learn you may need to unlearn once you enter a Mysore room.

If you’re interested in learning Ashtanga, check out a Mysore room. Seek out a teacher that learned and continues to study at the KPJAYI institute in India. At KPJAYI, students spend years being a student until they are told it is time for them to teach.

KPJAYI is the original, authentic source for Ashtanga Yoga, where the tradition is reinforced and maintained.

The Mysore room is the big sister to vinyasa classes. She is the mother from which vinyasa/power and all its hybrids come from.

In case you’re wondering about the history and lineage of the vinyasa/power yoga classes look no further than Tim Miller, worldrenowned Ashtanga teacher based in Encinitas, CA. Tim changed the Ashtanga sequence and called it Surya Namaskara C. Tim’s modifications are recent, and the new styles do not benefit from years of use, trial and error, and experience. Because of this, most Mysore teachers feel students are better off sticking with traditional Ashtanga, the older style Tim and most widely regarded flow teachers grew up on. In many ways, when you’re ready to ‘deepen your practice’ Mysore is the way to go.

Here’s a teacher directory to get you started. http://kpjayi.org/teachers-directory

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ANATOMY

GETTING TO THE CORE

The importance of core stability to health & yoga practice.

BY CHRIS POON

Most people hear core or abs and fantasize about “six pack abs” or a slim waist. Apart from looking good, what are the benefits of having a strong core? What is our core and how does it affect our everyday life and yoga postures? And what can we do to refine and strengthen this part of our body?

WHAT IS CORE? To understand our core, we can look at it from two angles. First, structurally the core comprises four groups of muscles which provide stability: diaphragm; transversus abdominis; pelvic floor muscles and; deep back muscles / Multifidus.

the most superficial muscle which is the actual “six pack” muscle, Rectus Abdominis (not shown), bends us forward.

Biomechanically, the core is our center of gravity. It is a mechanical lever connecting the upper limbs and the lower limbs, thus it controls stability during all movements including yoga postures.

A second way to look at core is from a yogic perspective - which emphasizes controlling the flow of energy/chi/prana, as opposed to just physical, muscular control.

(ASIS) and Posterior Superior Iliac Spine (PSIS), or front and back hip bones, are level.

Through some yoga practices, such as Ashtanga Vinyasa, we learn to apply the energy locks of uddiyana bundha (which ironically is similar to TA scooping) during inhalation to promote upward flow of energy/ chi/prana and mula bundha (which is similar to pelvic floor muscle contraction) during exhalation to establish solid grounding .

The top sheet of muscle (diaphragm) separates the thoracic cavity (where our lungs and heart are) from the abdominal cavity (where other internal organs like intestines, liver, are). During inhalation, the diaphragm contracts downward and on exhalation, relaxes back up.

The abdominal cavity is held together by a circular sheet of muscle called transversus abdominis (TA). The base of the abdominal cavity is the pelvic bowl, lined by pelvic floor muscles (Levator Ani) which supports the internal organs.

The deep back muscles, Multifidus, at the back of the spine controls the movements of the spine and prevents the vertebral discs from over compressing. It ensures the stability of the spine and the core during lifting movements.

The Internal and External Obliques (not shown) cover the TA and allow twisting, while

BENEFITS OF CORE STABILITY So why is a strong core important? Developed and balanced core muscles keep the pelvis in a neutral position, which in turn helps the spine and legs align properly in all our movements. This helps us prevent a wide range of conditions such as collapsing hips, knees and ankles; herniated discs in the lower back; wearing of joint cartilage due to joint misalignments and weak muscles; tearing of tendons and ligaments due to unnecessary joint torsion and compression.

Step 2: Practice Neutral Pelvic Position To goal here is to train core muscles to maintain neutral pelvic position with the weight of the legs and block. Roll up a towel under the lower back. Level the front and back hip bones. Hold this position, squeezing a block between your knees. 10 breaths per set.

WHAT IS CORE STABILITY? Core stability is the ability of our muscles to maintain posture and balance in movement.

A major contributor to good posture is neutral pelvic position. If your hip flexors (psoas) are tight, then your pelvis probably tilts forward.

This anterior/forward pelvic tilt can create lordosis/sway back. It is difficult to have core stability with lordosis because TA muscles are often over-stretched. Lower back pain is common with this posture.

DEVELOPING CORE STABILITY Step 1: Identify Neutral Pelvic Position The center image at right shows neutral pelvic position, i.e. Anterior Superior Iliac Spine April 2014

Step 3: Oblique Exercise to Develop Balance, Stability, Coordination and Stamina Start from the same position as above. Place hand behind head as in photo above, inhale with head and hands away from the ground, legs together. Exhale, maintain the neutral pelvic position and twist torso to right and extend left leg ,while keeping the right leg stable. Then inhale and return legs to start, and exhale, maintain neutral pelvic position and twist torso to left and alternate legs. 10 repititions per set.

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FOR TEACHERS

OBSERVING A CLASS

Creepy, or an important way to learn about teaching yoga

BY KIRBY KOO

Have you ever been in a yoga class where some weird guy (or gal) made you feel uncomfortable? With form-fitting yoga clothes and crowded classes, yoga can be a very private and yet extremely public all at the same time.

Most students would agree, they don’t want someone watching them do yoga, but there are times when it can be just fine.

As a student, if you’re in a yoga class, it is best to focus on yourself and your practice. This also helps you to get in tune with your body and prevent injuries. Basic yoga room etiquette is to keep your eyes and concentration on yourself during your own practice.

This is mutually beneficial for yourself as well as the teacher and other students in the room.

That said, there are definitely times when observing a yoga class can be hugely beneficial, particularly for teachers, teacher trainees or advanced students who someday want to teach.

Simple guidelines to observing a class: • Make sure the teacher approves • Have the teacher announce what’s going on before the class starts • “Hello everyone, today Julie is going to be observing class. She is training to teach, so she is here to help me and learn.”

• Don’t look students in the eyes, it’s not

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helpful and will make them feel uncomfortable • Walk around the room or observe from outside the studio—either way, make sure you’re out of the way and not “hovering” • If you’re taking notes, do it discreetly so as not to disrupt the class or to make someone feel singled out Participating in a class as a student gives you one perspective, teaching is yet another viewpoint; but when you simply observe for the sake of learning, you’re able to see the room dynamics in a whole new light. For any new teacher, this is a great practice and it’s highly recommended as part of your learning.

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DRISTI - CONFLICT

THE GIFT OF CONFLICT Unwrapping philosophies written thousands of years ago, bears fruit for the present-day yogi.

BY JAMES BOAG

TO FIGHT OR NOT TO FIGHT That is the question we must learn to answer...34 32

ON CONFLICT & ANGER Bhagavad Gita & some practical tools................36 NAMASKAR

CONFLICT Seeing the same coin has two sides.....................38

Dario Calvaruso

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The forces that spur us to our highest potential, shackle us to bondage and partialness.

When I first came across the Bhagavad Gita, I was puzzled. I had heard it was one of the greatest spiritual texts out there, and I’d come to understand yoga was all about coming back to peacefulness.

So why was this most treasured text of the yoga tradition set on the battlefield? And why was the ‘hero’, the student, a ‘warrior’?

A couple of years later, I got to study the text with my teacher Lawrence Small, a direct student of Maharishi Mahesh Yogi and Swami Lakshmanjoo. He presented the Gita from within the yoga tradition. As he introduced the text and explained the battle was between two sets of cousins, it dawned on me: ‘It’s the battle inside, that all of us face every day. The forces that would spur us to our highest potential, to courageously heed the calling of our hearts and do our unique work; and those forces of limitation, that would shackle us to bondage and partialness: they have all grown up in the same field. Their roots may even be intertwined, and a pattern that may have been a positive force at one time can become inimical if it no longer serves our authentic purpose.’

The setting of conflict, with the student torn, prompts us to ask ourselves: Have I ever ‘fought against myself’? Have I ever done something that is not in my own highest interest?

Has there ever been a day in our lives when any one of us hasn’t? And as long as we do ‘steal from ourselves’, self-sabotage, and cave in to the forces of limitation, the internal war continues. If we are going to emerge victorious and establish ourselves in peace, then we will need plenty of the qualities of a great warrior, not least steadiness, vigilant awareness, courage and valour.

So it’s altogether fitting the Gita is given senayor ubhayor madhye - in between the two sets of armies on the battlefield - because this is where yoga happens: right in the thick of it, 34

in the middle of the whirling wonder of life.

Krishna tells us when we feel torn, challenged, or conflicted, it’s really a great opportunity: to reaffirm those heroic qualities that would lead us to fulfilment; and prove to ourselves we are breaking free of tendencies, even ones which may previously have been unconscious, that would limit us.

One fairly reliable way to identify such limiting patterns and bring them up to the surface is by working with the powerful lenses of the yamas. When Patanjali, in his genius and grace, elaborates the way of practice with the eight limbs, he starts with the yamas: behavioural principles to harness our energy and cultivate harmony. He describes these principles as the universal great vow to be adhered to at all times, regardless of the place, time, or circumstance of our birth/situation.

As such, these five yamas are not restrictions, but rather positive injunctions.

They are: ahimsa: cultivating harmony/nonharming; satya: truthfulness, authenticity and presence; asteya: non-stealing/cultivating respect; brahmacarya: directing our energy towards totality; and aparigraha: being present without grasping: loosening our grip.

Working with the yamas, for example by taking them in turn, week by week, as the frame for our practice (i.e. everything we do!), can be very powerful. One thing that often happens when we do this is we start to see how the yamas are all mutually supportive.

Another is we soon find ourselves in situations where different yamas would seem to urge us along different courses of action!

However, when we come to such a place, this is actually a great opportunity.

Yoga is about coming back to the peacefullness we really are. To do this, we have to remove the limiting veils of our conditioning, the often subconscious rules we define ourselves and live by. When we work actively and steadily with the yamas to cultivate harmony, we will come to these points of conflict, where the ‘rules’ we’ve been NAMASKAR

living by no longer fit together. When the yamas would seem to point in different directions, that’s when we really have to work with the practice, to find that greater space where they can be reconciled. When they don’t agree, we know the lenses they provide are really helping expand our awareness. Such times are opportunities to shed a layer of limitation and recalibrate our awareness with a broader, more inclusive perspective. Then of course, as we get used to operating at that slightly subtler pitch of integration, we are preparing for the next layer of unveiling, the next ‘campaign’ in our effort to establish real peace. Often, this will again be heralded by what might feel like crisis or conflict.

However, as Krishna reminds us, such situations are only gifts. Our task is to learn to unwrap them.

DRISTI

TO FIGHT OR NOT TO FIGHT

That is the question we must learn to answer.

BY VALERIE FANECO How can we reconcile the non-violence advocated by Patañjali in the Yoga-Sutra with the need to fight presented in the BhagavadGita? Is this a conflict and how can we untangle it?

Broadly speaking yoga is a path to release us from bondage and attain freedom (kaivalyam or moksha). Freedom from what? What are the ties binding us? The list is long: negative

Eoin Finn & Insiya Rasiwala-Finn find balance together in life & Navasana

These pairs of opposites are not pushing each other away but reinforce each other, as two magnets would.

habits and unwelcome tendencies, fluctuations in the qualities of nature (gunas), changes, fear, identifications, limitations, unexplored potentials, and more… all of these can be summed up in one word: suffering (duhkha). Conflicts with others and within ourselves also fall under this category.

If you try to be a well-rounded yogin who practices on and off the mat, you probably consider the way you react to a confrontation is a yoga practice in itself. And if you studied Patanjali’s Yoga-Sutra then your practice begins with the yamas, the five restraints or rules that frame our relationships in society.

The first rule is ahimsa or - in biblical terms “Thou shall not kill”. The basic idea of ahimsa is to cause no harm to any living entity, including yourself. This sounds noble in theory but is extremely difficult to practice in all circumstances. Given almost every moment in our life is devoted to some kind of action (yoga considers speech and thoughts as actions too), can we go through life without ever having a negative impact on any living being? If you manage to do it, you are a saint.

Action and surrender are two essential pillars of our practice. We can regard our daily practice as our work to remove or at least reduce suffering and what causes it. It is a

lifelong effort, but Patanjali also tells us this work is meaningless if it is not accompanied by the renunciation of its fruits.

This idea is echoed in the Bhagavad-Gita which defines the right action as “work” because it is what flows from one’s dharma or duty: “Fixed in yoga, do thy work, O winner of wealth [Arjuna], abandoning attachment, with an even mind in success and failure, for evenness of mind is called yoga.” (BG 2.48). In other words yoga is defined as the ability to do one’s “work” with equanimity and without attachment to its results.

The Bhagavad-Gita or “Song of the Lord” is India’s most famous epic poem and jewel of the Mahabharata. It is special because it may be read as a poem, a devotional hymn, and a yoga-shastra - a text of yoga. It consists in the conversation between Arjuna, a wise ruler and warrior, and Krishna who acts as his charioteer and later reveals himself as the Supreme Spirit. This conversation is held at a most unlikely location, right on the battlefield, just as a war is about to break out. The two armies are facing each other and Arjuna is suddenly overwhelmed with doubt. His opponents are his friends and kinsmen and he cannot bear to kill them. It disturbs him so much he loses his faculties: “My limbs quail, April 2014

my mouth goes dry, my body shakes and my hair stands on end.” (BG 1.29). The first chapter is appropriately called “The yoga of Arjuna’s collapse”; it shows how even the bravest can turn weak at the most crucial moment.

As humans we cannot help but to live by certain moral codes. Losing them would mean chaos. Arjuna’s problem is the struggle between right and wrong: on one hand there is what he has to do (fight), and on the other the urge to surrender to his emotions. We can say the Bhagavad-Gita begins with Arjuna surrendering to his own doubts and doing it out of weakness, crushed under the weight of his emotions. In the following chapter Krishna tries to convince Arjuna it is wrong to back down from his duty based on false sentimentality. He uses all the arguments he can muster to convince Arjuna it is shameful to act in this manner: “If thou doest not this lawful battle, then thou wilt fail thy duty and glory and will incur sin.” (BG 2.33) Krishna assumes different roles throughout the poem: at the beginning he is the driver of Arjuna’s chariot so he is there as his servant.

Then he speaks to him as a friend. Later he becomes his teacher, instructing Arjuna through reasoning and logic on the necessity 35

to fight. Eventually he reveals himself as Godhead and continues to instruct Arjuna in this capacity. At last, when Arjuna has heard enough to collect himself and go to war, Krishna becomes a charioteer again and the war can begin.

As the dialogue unfolds we see Arjuna needs to surrender his Self to Krishna before he can see the Absolute truth. This happens gradually and it is only when Arjuna is able to “see” Krishna’s godly form that he finally sees everything clearly. But that is not the end of it. Once he “knows” God, Arjuna cannot float indefinitely on a cloud of bliss. Where does he go from there? Back to the reality at hand to perform his duty, which is to enter the fight.

So Arjuna completes a full circle: at the end of the poem he surrenders again, but this time to the Supreme Spirit, and this makes him ready to fight. Here is what Krishna says: “Surrendering in thoughts all actions to Me, regarding Me as the Supreme and resorting to steadfastness in understanding, do thou fix thy thought constantly on Me.” (BG 18.57). Once again it is clear renunciation is not separate from action.

Unlike Arjuna we may not all experience God (or even believe in God for that matter), but as yoga practitioners our practice provides frequent opportunities to remember this dual concept. A high level of detachment makes it possible to surrender and in yoga we learn action and detachment are equally important: abhyasa and vairagya (practice and detachment) in chapter I of the Yoga-Sutra (I.12) are closely linked and work hand in hand. This is illustrated by the dual quality sthira-sukha further along (YS II.46): firmness (sthira) stands for everything we actively do in the practice of postures, and comfort (sukha) stands for what we let go in order to be at ease.

Another pair of opposites comes to mind: prayatna-shaitilya, (YS II.47) is the right dose of effort combined with the release of tensions. These pairs of opposites are not pushing each other away but reinforce each other, as two magnets would.

Our lives are typically focused on actions and results. We cannot escape them and therefore daily conflicts are bound to occur. It can be useful to use our practice as a platform of reflection and observe whether there are struggles on the yoga mat as well, since those struggles (if there are any) would reflect our habits and behaviors. Are we forcing ourselves into yoga postures? When we practice on the mat we need to find ways to reverse that tendency, to let go. Sometimes this release or what we refrain from doing is more significant than what we are set to do, if doing it involves forcing a round peg into a square hole.

But after all I think the most valuable lesson is 36

taught in the Mahabharata in the lead up to the Bhagavad-Gita: the inevitability of this war. It is not the first step taken but comes as a last resort after other solutions (negotiations, incentives and threats) were attempted without success. The moment war is about to begin is the climax of an escalating conflict.

This reminds me of something my daughter said recently. She is studying WWII at school this term. Her comment was: “Sometimes fighting is necessary, like when the French fought against the Germans to regain their freedom.” Therein lies the simple yet profound message of the Bhagavad-Gita: if the fulfillment of our dharma demands a struggle, then we cannot skip it. Ahimsa is a beautiful principle but it must always be subject to dharma.

Having said that, non-violence is certainly one of the cornerstones of any well-rounded yoga practice. The yoga tradition teaches amongst the five restraints it must prevail over the other four. It means we need to adjust our attitudes to make non-violence the priority. For example, honesty (satya) should be put on the back burner if to speak the truth means hurting someone. Speaking the truth matters but only at the right moment and if the person is equipped to hear it, otherwise it creates distress and this contradicts ahimsa.

Taking this a step further we can add ahimsa is not only refraining from causing harm but also doing what is good for our self and others.

So if I hold back words that are potentially harmful (even if I do not intend them to be so) I refrain from “violence” towards my friend but at the same time I am also fighting my own tendency to “blurt something out”. This minor internal struggle is useful in order to protect someone else.

It is obvious not all fights involve violence. We are sometimes required to confront other people’s opinions without an argument, without even raising our voice. We can stand against an opinion we consider morally wrong or – to use yoga’s terminology - “against the Cosmic Order (dharma)”. This firm stance can be in the mind to begin with, or expressed through silent protest as the Mahatma Gandhi and his followers famously did in the 1940s.

This brings us back to the three “shapes” of our yogic actions: thoughts, speeches, and actions directly performed. When Ingrid Bettancourt (the Colombian politician) was released from the jungle after being held captive by the Colombian guerrillas for six years, she told an awe-inspiring tale of resilience and courage in dealing with that ordeal. She said: “They [the guerrillas] could make me do whatever they wanted. But I decided they would have no power over my mind.”

In light of all this I believe it is possible to cultivate non-violence while at the same time NAMASKAR

being clear about the battles we need to fight.

We can try our best to humbly practice ahimsa whenever we can, and if doing this makes us reflect on our actions before rushing into them, we have not wasted our time.

DRISTI

ON CONFLICT & ANGER

Bhagavad Gita & some practical tools.

BY NUTHAN MANOHAR An important philosophical treatise the Bhagavad Gita is set in the backdrop of a great conflict. The verses of the Gita that sheds light on the yogic way of life are verses that were uttered in a battlefield. A way of interpreting the Gita is life itself is a cycle of conflicts and with the right knowledge (attitude and tools ) we are capable of achieving liberation from this very flux.

So if you thought conflict is to be frowned upon, all bad, or a sign of instability and weakness, then maybe its time to learn to make peace with it. Conflict is natural and is essential for transformation, growth and compassion. Conflict is closely connected with anger and sorrow. We shall look into detail the emotion of anger.

The verses begin with the protagonist Arjuna a warrior not wanting to go into a battle as he would have to fight his kith and kin. We all have an Arjuna in us, who seeks to avoid conflict. While we may not have to deal with a real battle field we are constantly in battle within and with our surroundings. The voice of wisdom in the Gita is Krishna who is a manifestation of God, and in the story is Arjuna’s charioteer and counsel. Our senses are the horses that drive our chariot, the chariot is our body. True victory is when we reign our horses, drive our chariot into battle and emerge successful in slaying our demons all this with composure.

Krishna advices Arjuna to adopt the path of yoga, where you strive for knowledge, devotion and selfless action, thereby attaining tranquility. Krishna emphasizes equanimity in actions and emotions that lead to salvation.

That each action and emotion has its time and place. The verses reminds us conflict is part of life and we need to embrace that. So let’s work towards embracing one of the emotions that we deal with when we face conflict - Anger.

Sometimes, what we refrain from doing is more significant than what we do.

Insiya takes flgiht with Eoin’s support

COOLING THAT TEMPER When the surrounding and situation is not what we wish it to be, we either get angry or feel sad. To survive, to thrive, to evolve you need the emotion of anger. Anger can result in actions where you stand up for what is right, stand against what is wrong and to be able to create the positive change needed. The expression can vary from mild irritation to frustration to rage. Arjuna ,while in the eye of the conflict, was not dealing with anger but despondency, sorrow and was hoping to escape into a path of inaction.

While anger is the fuel needed for transformation, when unchecked it can burn everything down. When you no longer have control over this emotion and the resulting actions are counterproductive for self and others then we can say there is a need for anger management.

DEALING WITH ANGER …DO I NEED A STRATEGY? You need it, if you: • get angrier than the situation calls for.

• anger is easily triggered - traffic, watching movies, something falls and breaks.

• and people close to you feel you have a short temper.

• temper is making life difficult at work or relationships.

• keep recounting the situation and feel angry later on. Not being able to cool off • use physical and verbal aggression.

• feel angry but not certain of the reason.

• need cigarettes, alcohol or drugs to deal with the emotion or situation.

The Bhagavad Gita extols poise in the face of conflict and offers insights on paths that help us attain this tranquility. While repeated visits to the verses of the Gita would eventually lead to acceptance and overcoming conflicts, I have found a few simple tools, when used daily, hastens the process of yoking anger.

BODY TOOLS Dealing With Anger Like An Animal: Animals express anger by scratching, biting and making loud noises. If you have pent up anger its time to chew and move your jaw and mouth, shake out your hands in a safe comfortable place scream out loud HAAAA. Personally I find it cleansing to hug a tree and just scream HAAA… ASANA Yoga asana teaches us to non-judgmentally be aware of mind, compassionately control the breath and move into postures in a nonviolent manner. The result is a greater control over our emotions such as anger. When practiced in its dynamic form – Vinysasa and Suryanamaskar makes the body sweat, teaches you to move from your core muscles and leaves you feeling refreshed and detoxed.

Energetically the seat of anger, fear, anxiety is in the abdomen (Manipura Chakra) so postures that help build abs are useful. The Manipura Chakra resontates to the sound Ram, so mentally chant the mantra before and after your asana practice.

MIND TOOLS Mountain Meditation : A Mindfulness April 2014

Exercise: Lie down comfortably, keeping spine neutral, legs apart, hands away from the body. Take few deep breaths. Now visualize a mountain- a strong, steady ancient mountain. See it vividly in your mind’s eye. Now imagine that you are that mountain. Steady. Strong. Unwavering.

Keep breathing. Now imagine the wind around you (the mountain) – you witness the wind and remain steady. The rain falls on the mountain – while the mountain does become wet, the mountain stays steady. The trees grow, the mountain stays the same, the river floods, the river dries up , the trees get cut, fire breaks out etc and through all this the mountain remains the same. You, as the mountain witness all the events. Do this practice of becoming the mountain and observing the world daily for 15 minutes. Soon you will find that you are able to observe situations and respond appropriately.

EXTERNAL TOOLS Aromatherapy & Crystals for anger: • Bergamot, Camomile, Vetiver, Rose helps pacify and heal.

• Rose Quartz is calming, Amethyst helps diffuse anger and Charoite helps release negativity.

Though Arjuna was initiated into the knowledge by Krishna during the battle, it took many years of diligent practice before Arjuna attained liberation. He faltered often but dusted himself off and got back on track.

So all these tools and paths depend entirely on our commitment to tranquility.

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Hopefully our conflicts are tiny in comparison to the battle Arjuna had to face. Hopefully the time we take to live up to the ideal is less than that of Arjuna. May we have control over our angry horse, and if at all we do have an outburst may it stem from compassion and righteousness.

DRISTI

I remember the never-ending meetings and emails; greeting thousands of different people; having to take calls on my day-off! It was overwhelming and caused me many sleepless nights. The emotional disturbances made me an irritable and unfriendly person. I started to ask myself how could I live in a simpler life?

CONFLICT

I loved (and still love) teaching yoga. I could ask students to lift their knee caps over and over again without getting bored. And even when I was going through a difficult time, I felt like my life was meaningful. And so Yogashala was born.

BY ICY LEE

Now when I being interviewed by the media, I am the director; when I am in class, I am the teacher; when I am checking students in; I am the receptionist; when I am at the computer, I am the accountant and; when the cleaner is on holiday, I am the cleaner. Life didn’t get simpler, as I had planned. The environment changed, but not-surprisingly the irritated mind was still the same.

Seeing the same coin has two sides

What a blessing it has been running Yogashala on my own for the past 5 years. Starting this small studio was the resolution to the conflicts I faced in my previous job as programme manager of a large Hong Kong yoga chain.

TEACHER FEATURE

DANNY PUI-LUNG LAU

Over years of Iyengar practice, we are asked to stay in the pose for longer time because to train our mind to become quiet and observe

WHAT CONFLICTS DO YOU FACE AND HOW DO YOU RESOLVE THEM? Talking about conflicts? It has been a constant battle between the spiritual world and the ego world. Being a yoga studio owner, I have been longing to find a balance between business and good will. In 2010, I opened my yoga studio because in my heart, it was the right thing to do. Throughout the last four years of business, I have been struggling to find a balance between making a profit and serving the community. Yes, of course, we would like the business to strive and survive.

However, at the same time, I would like to provide yoga to make the world a better place for everyone.

So how do we do that? It is a very good question! I think it all comes down to serving with, and from, our heart! It comes from a place called LOVE. Have you have dealt with an insurance agent before? An insurance agent sells you the policy from of a place of insecurity. They sell you insurance on the basis of “what if” or “just in case”. This place is in a corner of your insecurity. Sometimes you buy into it because you believe in your own insecurity. You think “oh yeah, it’s right, what if…”. However, keep on thinking! “What if” that accident did happen and your insurance covered. Then what? You got your monetary compensation.

But where does your heart belong then? That insurance agent is talking only business with

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our reactions and unhealthy habits of the body. Through the observation of our physical body, we develop the knowledge of discrimination. That helped me find out what made me an irritated person was not the external world, but the way I was responding to it.

Conflicts are like seeing the same coin with two sides. There is nothing right or wrong; good or bad. It is how we can work on the balance of the situation and make the decisions for the present moment.

In Light on Life by B. K. S. Iyengar, chapter 4, Samskara: Freeing Yourself from Habit, he says “...the yogic goal is freedom so the yogi says, “I want to be free of consequence; I want to be free of karmic causality. Let me act in the present, unconditioned even by good imprints bringing good results. I will try to cultivate actions so that they are reaction free.”

The process of working out conflicts in the external world is also a process of finding out who we are. And, the most challenging part is, to me, the process will never end.

you and not from your loving nature, your heart.

Business is very similar. I would like my business to thrive. However, if my ego gets in the way, I will get a superficial outcome which is not sustainable. What I would like is to have helped anyone who could benefit from a yoga practices and thus find balances in their own lives. I think that would be the ultimate sanctuary of one being.

So the conflict lies between this business world and the utopia in the yoga world. The solution, I find, is always to serve from your heart, your love. Only when you serve from your heart, will the Universe align with your intention and make things right for you. And it will provide the outcome you envision. So practice from a place called LOVE. It will serve you with your best intention and destroy the conflicts you encounter.

ABOUT DANNY Danny (E-RYT 200, Studio Owner, Local Radio Personality, Dog Lover) is fascinated by life and beings (human and otherwise). Born and raised in Hong Kong; educated in Hong Kong, China and Canada; he has been in radio broadcasting for almost 20 years, both in Hong Kong and in Vancouver. He has been teaching yoga for 7 years and since 2010 has owned SpiRe Wellness Yoga Studio in Vancouver BC .spirewellness@gmail.com

AYURVEDA

SEASONAL CHANGES Spring into better health

BY VINOD SHARMA

“When diet and lifestyle is wrong, medicine is of no use. When diet and lifestyle is right, medicine is of no need”.

in this season.

This Ayurvedic proverb advises us to live in tune with nature – on a daily basis and according to different seasons. So as we move into Spring, I will introduce some guidelines.

In Spring, mucus which accumulated and solidified in our bodies during the winter, is gradually released due to the strong effect of the sun rays. That liquid mucus weakens Pitta (particularly the Pachaka Pitta/digestive fire) and some health problems (indigestion, acidity, cold, cough, sinusitis, headache, migraine etc.) may arise.

Spring is called “Sandhi Kaal” in Ayurveda.

Sandhi is a Sanskrit word which means a joint, link, bond and/or a transition; while “Kaal” means time/period. So Spring is the transition period between winter and summer.

Transitions are usually unstable, and that’s why we often experience inconsistent weather - sometimes it is cold and sometimes it becomes warm/hot.

Though it might be difficult to decide what to wear each day, we can see this time as nature offering us the opportunity to gradually adjust to the forthcoming season. And likewise, is Autumn we can prepare ourselves to face the cold and dry winds of winter.

Spring is also known as Rituraj, the king of all seasons, because of the relatively stronger effect of Kapha in the environment and our body. Thus fertility is enhanced, making it easier for couples to start families.

In Spring we should avoid eating food which is heavy (difficult) to digest, which is sour (acidic), which is oily and which is too sweet.

One should also avoid sleeping during the day

But why you may well ask.

While many may understand the value of avoiding certain food items to maintain good health, the reasons for avoiding sleeping during the day are less obvious. The Ayurvedic answer is based on the fact nights are longer and the days are shorter in Spring compared to Summer. The rationale is people should make use of the daylight hours to accomplish what they need to get done, instead of sleeping by day then staying up late into the night to finish their work. This latter habit aggravates Vata or the air element.

point of view as well, one should add some warming spices to the food, such as black pepper, cinnamon powder, etc.

3) Control intake of sugar (particularly refined white sugar) – if you really have a sweet tooth, then use rock sugar, pure honey or raw sugar. Also, if possible, balance it by adding some black pepper powder and/or cinnamon powder together with those sweeteners to avoid any increase of mucus.

4) Have your main meal at lunch and keep your dinner very light. Have more salad at lunch (as a side dish) and some soup at night.

5) About 15 minutes before eating lunch, take a 1” piece of grated ginger and 1” piece of fresh grated turmeric, sprinkling some rock salt, black pepper powder, cumin seed powder and a dash of lime (but not lemon) juice on it. This will boost the digestive fire and speed up digestion. Prepare this about an hour before consuming.

To avoid the health issues caused by imbalance of Kapha and aggravation of Vata, Ayurveda recommends the following guidelines: 1) Drink at least 500 ml warm water on an empty stomach in the morning to help flush excess mucus from the body.

6) Drink some herbal tea during the Vata period (between 2 - 6 pm), like cinnamon, fennel, green tea etc. adding a little green cardamom seed powder. This will help to pacify Vata. In particular, adding green cardamom seed powder will help to eliminate excess Kapha from the body due to its diuretic effect.

2) Always eat hot/warm food – not only from temperature point of view, but from the taste

7) Drink warm water regularly during the day to flush out the excess mucus from the body.

8) Exercise in the morning during the Kapha period (between 6 - 10 am). Avoid working out late in the evening, because exercise warms up the whole system and causes mucus to be released during the night which will disturb the sleep. Also, if this mucus is not eliminated, it can give rise to several health issues.

9) Go to bed early at night and wake up early in the morning.

So I hope with these guidelines you will enjoy good health in Spring so you can be more productive for yourself, your family and for society at large.

A symbol of rebirth & new beginnings, daffodils the flowers of Spring.

April 2014

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April 2014

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RETREAT

THREE RETREATS, ONE GOAL What Thich Nhat Hanh, John Kabat-Zinn & Vipassana taught me about good health.

BY DENISE CHOU I ate well, exercised regularly, regularly visited a Traditional Chinese Medicine practitioner, and yet for years I was constantly tired and suffered serious illnesses.

As a healthcare professional, I thought I knew about being healthy. And after a bout of sickness, I joined a group following the teaching of Zen Master Thich Nhat Hanh. I felt relaxed and calm during the gathering and

regular practice after the retreat, I started to live in the moment.

the practice of mindfulness helped bring my wandering mind back to the present.

Shortly after I was introduced to an eightweek mindfulness-based stress reduction (MBSR) programme, through which I realised my goal of daily practice.

FINDING STRENGTH & PEACE WITHIN MYSELF IN THE PRESENT MOMENT The positive effects of MBSR continued even after the eight-week course had finished. My sense of calmness and peacefulness lasted longer with the daily practice of mindfulness meditation. As a mother of two and a nurse educator, I also wanted to share this great way of living with my friends and family. As such, I applied for a night-day Intensive Practicum in MBSR, where my goal was to learn more on course instruction. One requirement for Practicum in MBSR is to sign up to a minimum seven-day silent retreat; I signed up to a 10-day Vipassana meditation retreat.

ESTABLISH DAILY MINDFULNESS PRACTICE BY MBSR MBSR, Mindfulness Based Stress Reduction, was developed by Jon Kabat-Zinn at the University of Massachusetts Medical Centre in the late 1970s. This stress reduction programme is based on Buddha’s teachings and made accessible to mainstream Americans by scientific research to help people to manage stress, pain and illness. The implementation of MBSR in mainstream medicine has been extremely successful and nowadays the teaching of mindfulness has expanded to mainstream society and is now in full bloom.

The practice of meditation was introduced during the course in three formal techniques: body scans, sitting meditation and Hatha

The stunning Irish countryside complemented the MBSR retreat.

for a week after, but didn’t make time in my busy schedule to practice on my own.

Three years later and I was hospitalized for several weeks. Lying in my hospital bed I noticed an article about a retreat with Thich Nhat Hanh! I applied immediately.

The five-day retreat consisted of guided sitting meditation, walking meditation, total relaxation, mindful eating, mindful exercise and Dharma (the teachings of Buddha) sharing. Thich Nhat Hanh also gave us a speech and answered our questions. In one speech I re-learnt the meaning of the Chinese ideogram for mindfulness is made of the characters for “still” and “heart.”

While worries and the future, and regrets about the past made it difficult for me to stay present at first, by the end of the retreat, the practice started to take effect. Through

yoga. These techniques were introduced weekly with the aim for course participants to do self-practice six days a week. We started with the body scan, which helped us increase awareness of our body sensations. The short sitting with awareness of breath was practiced then gradually extended. Hatha yoga is considered a form of meditation and was taught to alternate with body scan and sitting meditation.

Other informal techniques of mindfulness practice such as eating, walking, washing, brushing one’s teeth and running errands etc, shared the same intention of reminding ourselves to stay in the present. By following the suggested daily meditation practice I was able to clear and stabilize my mind, and I discovered I became curious, observant and present for the next moment. I became aware also my poor physical health was exacerbated by my negative emotions and thoughts, and April 2014

Vipassana means to see things as they really are, and is one of India’s most ancient techniques of meditation that was rediscovered by the Buddha. This 10-day silent retreat was not easy but incredibly helpful to clear my mind and allow me to see myself in a whole new light. We got up at 4:30 every morning to start our day with the first meditation and we meditated for 10 ½ hours every day. Our day ended by listening to the Dharma teaching and sitting meditation. We followed very strict codes of conduct in the retreat, such as no verbal and non-verbal communication, no telephone calls or reading books. The benefits of being in utter silence and practicing disciplined group meditation helped me to develop deep concentration by observing my breathing patterns and body sensations. I reconnected with my body through meditation. This desire of staying in touch with my body led me to sign up for yoga and Qigong classes regularly.

Practicum in MBSR has deepened my relationship and understanding of mindfulness. Practicum in MBSR consists of two areas: Mindfulness Tools for Living the Full Catastrophe, a five-day course and; Practicum in Mindfulness-Based Stress Reduction: Living Inside Participant-Practitioner Perspectives Programme.

The first five days were an intensive version of the eight-week MBSR programme and I participated with others who were not healthcare professionals. I was a bit anxious about this because I thought as a healthcare profession I would be expected to know more than your average participant. Yet my concerns quickly dissolved as the retreat went on, and I realised there was no difference between professionals and non-professionals, and our problems or intentions were the same: we were here to discover a way to help ourselves transform the suffering in this life, and to heal and refresh aspects of our lives.

The last four days of Practicum in MBSR quickly came to an end with more in-depth reviews on the essence of MBSR. MBSR is grounded in the teaching of Buddha but not 43

constrained by its historical, cultural and religious manifestations. To me, MBSR is a different way that leads me to the same home, the home of my true self. As I continue mindfulness meditation practice, it releases the tensions that develop in everyday life, opening the knots tied by the old habit of reacting in an unbalanced way to pleasant and unpleasant situations. Through such practice, I have changed my way of living from searching for remedies outside to looking inward for learning, growing and healing. I offer deep thanks to all teachers on the path of practice of mindfulness.

formal or informal – is to reduce selfimportance and make room for the truth. This process begins with self-reflection. Selfreflection is the gateway to freedom”.

Dzigar Kongtrul Rinpoche’s advice in this book can help shape our attitude to spiritual practice and to the seemingly never-ending ego stuff in the form of incessant negative thoughts and disturbing emotions we encounter when we start looking in. There are useful suggestions on working with discontent and depression and for developing the courage to look in no matter how many cans of worms are unearthed when we do so.

The book is valuable also because Rinpoche discusses some side tracks one can veer off into on the inner journey. There are many wrong tracks in society, he points out, but they are all basically the same as they take us outside of ourselves to satisfy our inner needs.

Whether towards material goods or social relationships and emotional codependence, they ignore the mind’s own potential to provide us with happiness and peace.

BOOK

IT’S UP TO YOU

by Dzigar Kongtrul Rinpoche

The ego is ever ready to hijack our practice and to take credit for any attainments.

Rinpoche stresses how indispensable a sense of humour is when seeing the seemingly believable storylines of an illusory, lying and frightened ego that doesn’t really exist. “If we’re not too confused or hard on ourselves”, he encourages us, “we will discover the sanity beyond our habitual reactions. Identifying less with our habits and more with our basic nature lightens things up.” In particular, he suggests that when the ego tends to hook things and people, one can ask oneself, “What am I doing? Do I really want or need this? Will it relieve my suffering and bring me deep happiness or just complicate my life and perpetuate the habits I already have?”

Rinpoche tries to cheer us up when he says we must never be intimidated by our own mind.

Like a sky accommodating clouds, we accommodate whatever life brings – free from fear and bias. The ultimate mind training.

REVIEWED BY TIA SINHA In his book, It’s Up to You, Dzigar Kongtrul Rinpoche discusses the practice of selfreflection on the Buddhist path. He defines self-reflection as the spirit and practice of honestly looking at whatever arises in our experience without judgment. Habitually, he says, this is difficult for us as our tendency is to try and rid ourselves of unpleasant experiences and to chase after pleasant ones.

Rinpoche points out that all of our tendencies, difficulties and pain come from selfimportance. Clinging to the ego is a strong habit that can’t be expected to go overnight.

We can look at self-importance as an old bully that won’t leave us alone. Dealing with selfimportance takes boldness and patience. To quote, “The point of all Buddhist teachings – 44

Dzigar Kongtrul Rinpoche, recognized as the reincarnation of the nonsectarian Buddhist master Jamgon Kongtrul Rinpoche, lives in Colorado and teaches throughout the world.

Practical, avoiding philosophical jargon yet presenting wisdom in a simple, clear and direct way even non-Buddhists can relate to, this slim book by a realized Tibetan Buddhist meditator and teacher is an excellent guide for those who wish to look in and free themselves of the tyranny and drama of the illusory ego. So, do you want to face your pain to taste freedom? It’s up to you.

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LECTURE

THE YOGIC WARRIOR Fighting for Peace.

BY SWATI PANDEY Yogic Warrior sounds like an oxymoron, yet what I learnt from James Boag’s (www.jamesboagyoga.com) lecture in Manila revealed the compatibility of these two words.

Yoga means “to be established in peace” and yet the greatest texts on Yoga like the Bhagavad Gita and Ramayana are set up in the battlefield. Our lives are not very different.

We are constantly faced with internal battles and battles with external circumstances.

The Yogic Warrior’s war is a battle between his ego and his true nature. So what is the duty of a Warrior? To defend Dharma (wheel of nature)! Dharma is the action that allows sustainable development and guards against the tyranny of one part of nature. A true yogic warrior establishes and sustains peace within himself and lets his true nature shine forth.

When the peace is disturbed the warrior needs to fight. This fight does not begin from a place of anger rather it begins from a place of steadiness (sthiram sukham = dynamic stillness). Asana is this place of steady ease.

So how does the yogic warrior fight?

PRACTICE If something is constant it is steadily easy (Sutra 1.13- Tatra Sthitau yatno-’bhyasah).

This means that practice is the engaged effort to secure steadiness. Practice is also uninterrupted effort for a long time, attended to with real presence and a spirit of devotion.

(Sutra 1.14 sa tu dirghakala nairantarya satkara-adara-asevito drhabhumih). So when practice becomes constant and present in one’s life, it reaches a level of sustainability.

Intensity in practice is not about pushing hard, it is about practice that can be sustained. 85% everyday is better than 100% on a few days and 60% on other days!

DROPPING RESISTANCE The yogic warrior learns change is a gift not to be resisted. By being present in a situation the practitioner can change unpleasant to pleasant. Take Utkatasana for example, imagine the earth energy moving into one’s tissues and bring attention to every part of one’s body offering support in the asana.

Slowly, it gets comfortable. The yoga practitioner has to open to light, invite space into every cell of his being and learn to direct the light. This makes for skilful choices and actions in our lives. Fear can only exist in darkness, when we open ourselves to our inner light, fear dissolves.

SKILFULLY WORKING WITH NATURE TO EXPERIENCE SPACE Can ice do anything about melting itself? No. Only the sun can. For the yogic warrior the way to fight is by working with nature- with breath, bandha, asana. In the asana the earth energy is combined with water in body, breath (air) which triggers sweat creating warmth, creating space. It’s a space the practitioner is invited to experience.

Disciplined practice with patience and attention will make the yoga practitioner a skilful yogic warrior. We experience conflict because our mind, heart and body desire different things, pulling us in different directions. By creating unity (yoga) within ourselves we integrate with our environment!

IN BRIEF

MUDRAS For re-directing our thoughts.

yogis, whether is letting go of unsuitable diets, habits or unbridled emotions!

Of course, along with yogic philosophy, and the practice of traditional Ashtanga Yoga (according to Patanjali’s Sutras - yamas, niyama, asansa, pranayama, pratyahra, dharana and dhyana), yoga offers just about every tool in the box.

As some of you might have read in the January issue, mudras can be a comparatively effortless but nevertheless extremely effective for redirecting our thought processes. With regular practice, we can rewire our mind so thoughts no longer interrupt the flow of energy but actually solidify the connections that direct the prana along the right tracks.

point of touch is different. The air element of the forefinger stimulates the fire of the thumb. Pay attention to the exhalations.

When the body, mind and breath become calm after sitting for some time then the exhalations add to the effect of calming release.

Good to start an evening session by driving away the effects of a difficult day!

The accompanying sankalpa can be to simply release all that which impedes the practice.

This can all be part of a very strong and determined practice where the practitioner has something more serious on their mind that needs to be expelled. Mudra is a very personal practice and can be done at any level.

Let’s look at Vairagya Mudra, the gesture of renunciation, giving up, letting go.

Tapaha - austerity, burning enthusiasm, strong motivation - also indicates heat. Heat purifies, destroys impurities, sheds light on and nourishes and is essential to most transformative processes. Fire itself it stimulated by air.

BY KRISHNAA KINKARIDAS As we travel along the yogic path, we adopt many positive practices. Just as important however is releasing inappropriate actions and thoughts. It is this process of renunciation that is often the hardest for aspiring

Place the tip of the air[fore]finger at the base of the thumb, i.e. on the inside of the second section of the thumb below the thumb joint [on the digit itself, not where it joins the hand.] It is very similar to chin mudra, just the

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RECIPE

VEGAN CRAB CAKES These “crab� cakes have it all; a crisp exterior, a uniquely textured filling, tons of flavour, and are vegan and gluten-free! What more could you ask for? if you have any left overs, reheat them and make crab cake sandwiches. Delicious!

INGREDIENTS 2 large 2 cups 1/2 cup 1 block 1 medium 1/4 cup 1/4 cup 1 tablespoon 2 tablespoons 1/4 cup 2 tablespoon 1 tablespoon 1 teaspoon 1 teaspoon 1 teaspoon 1/4 teaspoon 1/2 teaspoon

Zucchini, finely shredded or grated Gluten-free breadcrumbs Potato, cooked and mashed Extra-firm Tofu, crumbled Onion, diced non-dairy Mayonnaise Parsley, finely chopped Garlic, minced Ground Flax seeds nutritional Yeast Nori Powder Lemon Zest Dry Mustard Thyme Paprika Cayenne Pepper Sea salt

METHOD Bring a large pot of water to a boil and add the zucchini for 10 seconds.

Remove the zucchini to a strainer, cool and then place in a kitchen towel and squeeze out as much water as possible.

In a medium frying pan add two tablespoons of olive oil and fry the onions on medium heat till cooked. Add the garlic and continue cooking for one minute more. Remove from heat and allow to cool.

In a medium bowl combine 1/2 cup of the breadcrumbs and all the other ingredients except for the ground flaxseed. Mix well till combined.

In a small bowl combine the ground flax seeds with 1/3 cup water to make an egg replacement, and in a second small bowl add the remaining bread crumbs.

Shape the cakes into flattened rounds 4 inches in diameter and approximately one inch thick Dip each cake in the egg replacement and then place in the second bowl and coat with the breadcrumbs.

Preheat the oven to 350 degrees, Lightly oil a baking sheet and place the crab caked on the sheet with at least 3 inches separating each cake.

Bake for 7 minutes then turn the cakes over to their other side and bake for 5 minutes more.

Serve with a lightly dressed mixed green salad.

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DIRECTORY

Guide to yoga studios & teachers

AGAMA YOGA SCHOOL 42/4 moo 8, Koh Phangan, Suratthani 84280, Thailand s: Tantra Yoga, Kundalini Yoga, Workshops, Retreats, Meditation, Yogic Healing l: English t: +66(0)892 330 217 e: info@agamayoga.com w: www.agamayoga.com ANAHATA VILLAS & SPA RESORT Ubud, Bali, Indonesia s: group retreats, yoga for private & corporates. Yoga studio available for rent. l: Indonesian & English t: +62 361 8987 991/ 8987 992 / +62 21 70743366 f: (62) 361 8987 804 e: sm@anahataresort.com / info@anahataresort.com w: www.anahataresort.com ANAHATA YOGA 18/F Lyndhurst Tower, 1 Lyndhurst Terrace, Central, Hong Kong s: Hatha, Ashtanga, Yoga therapy, Yin and more. Groups & privates t: +852 2905 1922 e: enquiry@anahatayoga.com.hk w: www.anahatayoga.com.hk ANANDA YOGA 33 & 34/F, 69 Jervois Street Sheung Wan, Hong Kong s: Private and Group Classes : Yoga Therapy (neck, shoulder, back, hip, knee and joints), Hatha, Power, Ashtanga, Vinyasa, Detox, Yin Yang, Kundalini, Chakra Balancing, Pranayama, Meditation l: English t: (825)35639371 e: adm.anandayoga.hk@gmail.com w: www.anandayoga.hk Anna Ng Privates d: Hong Kong s: Hatha yoga l: Cantonese 48

t: (852) 9483 1167 e: gazebofl@netvigator.com AUMNIE YOGA WEAR Hong Kong - Room 1601, 99 Wellington Street, Central t: + 852 3188 0973 Shanghai - 60 Xinle Road, 3/F Xuhui District t: +86 21 5404 3135 Korea - 533-16 Sinsa-Dong Gangham-Gu, Seoul t: +82 26959 2558 Retail, Wholesale, Shop Online Free Shipping Worldwide Yoga Clothing and Accessories e: info@aumnie.com w: www.aumnie.com BEING IN YOGA 2 Turf Club Rd # 02-01(Turf Ciy, Singapore s: Yoga therapy (customized personal practice), teacher training (Yoga Alliance RYS 500 hours+), in-depth yoga studies, small group classes for children and adults, pre & post natal yoga, sound meditation, Vedic chanting, evening sanga, community programs. t: +65 9830 3808 e valerie@beinginyoga.com w: wwwbeinginyoga.com B.K.S. IYENGAR YOGA ASSOCIATION OF MACAU 174, Rua de Pequim, Edif Centro Com. Kong Fat, 7A, Macau s: Iyengar t:(853)2882 3210/6662 0386 e:yoga@macau.ctm.net w:www.iyengar-yoga-macauchina.com BRAIN & BODY YOGA 1503 Keen Hung Commercial Building, 80 - 86 Queen’s Road East, Wanchai, Hong Kong (next to LUXHOME) s: boutique yoga studio for holistic healing and mind body practice t: +852 3104 1156 f: +852 3104 1157 e: info@brainyoga.com.hk w: www.brainyoga.com.hk

BREATHING SPACE WITH DAVID WHITTON d: Hong Kong s: Meditation, Buddhist and Yogic. Traditional Hatha and Raja Yoga, Meditation. Pranayama & Meditation. Groups, privates and corporate. Full and half-day retreats. l: English t: +852 5594 5111 e: breathingspacehongkong@gmail.com w: www.breathingspacehk.com FLEX STUDIO 308 - 310 One Island South, 2 Heung Yip Street, Aberdeen, Hong Kong s: Vinyasa, Power, Detox, Hatha, Therapy, Kids Yoga t: +852 2813 2212 f: +852 2813 2281 e: info@flexhk.com w: www.flexhk.com GLEE YOGA Privates, Groups, for Companies, Schools & Communities d: Hong Kong, China s: Yoga for Professional Swimmers, Professional Runners, Pre-natal, Post-natal, Hatha, Vinyasa, Hot, Babies Massage Workshops l: English, Cantonese, Mandarin t: +852 93343303 e: gleewise@gmail.com Kathy Cook Retreats, workshops, privates d: Hong Kong, Bali & Thailand s: Iyengar (Junior Intermediate 2) l: English t: +852 6292 5440 / +62 811 387781 e:kcinasia@gmail.com w: www.yogawithkathy.com KUNDALINI AT SHAKTI 7/F Glenealy Tower, 1 Glenealy, Central, Hong Kong. s: Kundalini Yoga, Guided Kundalini Meditation, Reiki Healing, Angel Cards. Studio rental by day or hour

NAMASKAR

t: +852 2521 5099 e: info@shaktihealingcircle.com w: www.shaktihealingcircle.com KUNDALINI @ SOL 16/F Tin On Sing Commercial Building, 41-43 Graham St. Central, Hong Kong s: Kundalini, Yin-Yang, Hatha yoga, meditation, holographic healing, healing foods, detox, Kinesiology. Cancer coaching Complete Mind-Body-Soul services t: +852 2581 9699 e: info@sol-wellness.com w: www.sol-wellness.com Ling Yoga and Wellbeing Private Yoga Teacher Privates, Groups, Corporates, Free Yoga Community Event: Yoga in the Park with Ling www.meetup.com/ yogaintheparkhk d: Hong Kong, China s: Yoga Therapy, Sivananda, Hatha, Svastha, Mindfulness, Yin, Breathing (Pranayama), Guided Meditation, Total Relaxation (Yoga Nidra) l: English, Cantonese, Mandarin t: +852 9465 6461 e: yogawithling@gmail.com w: www.facebook.com/ yogawithling PURE YOGA Hong Kong 16/F The Centrium, 60 Wyndham Street, Central t: +852 2971 0055 25/F Soundwill Plaza, 38 Russell St, Causeway Bay t: +852 2970 2299 14/F Peninsula Office Tower, 18 Middle Road, Tsim Sha Tsui, Kowloon t: +852 8129 8800 9/F Langham Place Office Tower, 8 Argyle Street, Kowloon t: +852 3691 3691 4/F Lincoln House, TaiKoo Place,

979 King’s Rd, Quarry Bay t: +852 8129 1188 2/F Asia Standard Tower, 59 Queen’s Road, Central t: + 852 3524 7108 Singapore 391A Orchard Road, #18-00 Ngee Ann City Tower A t: +65 6733 8863 30 Raffles Place, 04-00 Chevron House t: +65 6304 2257 Taiwan 151 Chung Hsiao East Road, Sec 4, Taipei t: +886 02 8161 7888 4/f Urban One, 1 Qingcheng St, Taipei t: +886 02 8161 7868 SADHANA SANCTUARY YOGA STUDIO 103 Penang Road Visioncrest Commercial, #05-01 / 03 Singapore 238467 t: +65 6238 9320 e: namaste@sadhanasanctuary.com w: www.sadhanasanctuary.com Facebook.com/ SadhanaSanctuaryYogaStudio/ SOULMADE YOGA & TEAROOM 40, Soi Chareonjai (Ekamai 12), Klongton-Nua, Wattana Bangkok 10110, Thailand s. Kripalu, Hatha, Prenatal, Workshops, Healing Arts (AuraSoma, Bodytalk, EFT) l. English, Thai, French t. +66 2 3814645 e. soulmadeyoga@gmail.com w: www.facebook.com/soulmade SPACE YOGA s: Hatha, Ashtanga, Advanced, Flow, Yin, Yin Yang, Restorative, Hot, Yin/Meditation, Pranayama, Mat Pilates, Jivamukti, Universal, Myo-fascial Release Yoga and Yoga Nidra l: English, Mandarin w: www.withinspace.com An-Ho Studio 16 /f, 27 An-Ho Road, Section 1 Taipei, Taiwan t: +886 2 2773 8108 Tien-Mu Studio 5 Lane 43, Tian-Mu E. Road, Taipei, Taiwan t: +886 2 2877 2108 THE YOGA ROOM 3, 4, 6/F (Studios) & 15/F (Office) Xiu Ping Commercial Bldg, 104 Jervois St, Sheung Wan, Hong Kong s: Hatha, Ashtanga, Vinyasa, Candlelight Yin, Yoga Therapy, Baptist Inspired, Mindfulness Yoga, Detox Flow, Pre-natal Yoga, Pre-natal Pilates, Mat Pilates and Kids yoga t: +852 25448398 e: info@yogaroomhk.com

w: www.yogaroomhk.com TRUE YOGA Singapore 9 Scotts Road, Level 4, Pacific Plaza 228210 t: +65 6733 9555 10 Collyer Quay, Level 4, Ocean Financial Centre 049315 t: +65 6536 3390 Taiwan 563 Chung Hsiao East Road, Section 4, 1st & 2nd floor Taipei t :+886 22764 8888 337 Nanking East Road Section 3, 9 & 10/F, Taipei t: +886 22716 1234 68 Gongyi Road, West District 12 & 13 /F, Taichung t: +886 43700 0000 s: Hatha, Power, Ashtanga, Vinyasa, Yin, Gentle, Flow, Yoga Dance, Pre-natal e: operations@trueyoga.com.sg w: www.trueyoga.com.sg / www.trueyoga.com.tw Ursula Moser The Iyengar Yoga Centre of Hong Kong d: Central s: Iyengar Certified (Junior Intermediate III) l: English t: +852 2918 1798 / 9456 2149 e: uschi.moser51@gmail.com WISE LIVING YOGA ACADEMY 198 Moo 2, Luang Nuea, Doi Saket, Chiang Mai, Thailand s: Classical Yoga, Hatha Yoga, Yoga Therapy t: +66 8254 67995 e: info@wiselivingyoga.com w: www.wiselivingyoga.com YOGA CENTRAL - IYENGAR CENTRAL 2C Welley Bldg. 97 Wellington St. Central, Hong kong s: Iyengar Yoga studio for small groups, corporate wellness & workshops. t: +852 2982 4308 e: yogacentralhk@gmail.com w: www.yogacentral.com.hk Yoga with YoYo Yoga Alliance ERYT200 and RYT200. Asana, pranayama, meditation and scripture study d: Sai Kung / San Po Kong s: small group and privates adapted to students with knowledges of YogaPrasad institute, Paramahamsa Nithyananda, Sivananda, Yoga limbs and more l: English, Cantonese t: +852 9302 3931 e: info@yoyoyoga.net w: www.yoyoyoga.net April 2014

namaskar reaches 6,000 yoga practitioners, across 26 countries, 4 times a year.

DISPLAY ADVERTISING RATES & SIZES Outside back cover HK$21,800 210 mm x 297 mm Inside front cover HK$3,000 210 mm x 297 mm Inside back cover HK$2,400 210 mm x 297 mm Full page HK$1,900 210 mm x 297 mm 1/2 page (horizontal)HK$1,200 180 mm x 133.5 mm 1/2 page (vertical) HK$1,200 88 mm x 275 mm 1/4 page HK$620 88 mm X 133.5 mm 1/8 page HK$390 88 mm x 66 mm

LISTINGS Can include name, address, telephone, email, website, style and certification, language of instruction. Approx. 35 words Individual listing HK$550 for full or partial year Studio listing HK$1,100 for full or partial year

PUBLICATION DATES, BOOKING & MATERIAL DEADLINES Publication date Booking Deadline Material Deadline January December 1 December 10 April March 1 March 10 July June 1 June 10 October September 1 September 10

NOTES Advertising materials should in black & white and submitted as 300 dpi high resolution .tif files (no pdf or ai files please) Listings should be submitted as text only (35 words or less)

PAYMENT Payments should be made in Hong Kong dollars to Namaskar c/o Carol Adams, 72C Yung Shue O Village, Sai Kung, Hong Kong

INFORMATION Carol (852) 9137 9992 / carol@caroladams.hk Frances (852) 9460 1967 / fgairns@netvigator.com

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