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SPECIAL ISSUE Tricky arm balances made easy Boost your self-esteem with yoga

zest

for life

Celebrate curves in yoga gear to fit your shape

16

poses for all-day stress relief

ISSUE 38

HEALTH

FITNESS FOOD MEDITATION HOME WORK NATURE RELATIONSHIPS SPIRITUALITY TRAVEL

LOVE YOUR BODY!

YOGAJOURNAL.COM.AU

Create fitness of body, mind and spirit YES YOU CAN!

12

week triathlon training plan

Forget kale – try these superfoods Beat allergies naturally

MASTER CRANE POSE p30

contents O ctobe r 2014

LOVE YOUR BODY!

58

featu 40 | LOVE YOUR BODY Recreate your relationship with

71

your body. By Norah Isaacs

66

46 | EMBRACE YOUR CURVES

46

Clothes to fit, flatter and support every shape and size. By Jean Weiss

19

52 | FEEL YOUR BEST

81

Attain fitness of body, mind and spirit. By Catherine Guthrie

52 22 14

58 | TRIPLE PLAY The 12-week plan that’ll help you tackle

58

30

a triathlon. By Sage Rountree

66 | PUBERTY BLUES Empowering teenage girls to befriend their bodies. By Caitlin Reid

4 YO GAJ O U R N A L .CO M . AU

Cover credits Model: Colleen O’Brien-McFall Stylist: Emily Choi; Hair/Makeup: Bre Ortola/Alchemy Photographed by ASHLEY DAVIS TILLY

OCTOBER 2014

PHOTOGRAPHY CLOCKWISE FROM TOP LEFT: DAVID MARTINEZ; MICHAEL WINOKUR; JOE H ERIN KUNKEL; PINKCANDY/SHUTTERSTOCK.COM

66

Octo b er 20 1 4

LOVE

36

YOUR BODY!

30

71 40 22 84

departments practice 30 | BASICS Learn Crane Pose: transform fear into a powerful

inspiration

tool for success. By Beryl Bender Birch

13 | OM Meet this month’s yoga star; dive into spring;

71 | MASTERCLASS

poses for kayakers; get a better night’s sleep;

Mission possible: build up to Kasyapasana

eat yourself happy; we profile Future Sound of

with these poses. By Jason Crandell

Yoga’s Angel Singmin; juice for your health; see the beauty that’s within you.

78 | ASK THE EXPERT Stacey Craven answers your questions.

81 | HOME PRACTICE

Crawf Weir, founder Australia’s first donationbased yoga school. By Tamsin Angus-Leppan

travel 84 | NEW KID ON THE BLOCK A yoga newbie in Cambodia. By Saul Goodwin

28 | ESSAY

health

Changing your mind: how yoga taught me

22 | FRESH CROP

to love my body. By Sarah Harry

Give these eight superfoods a try. By Karen Ansel

36 | WISDOM

reader offer

Bust stress: Try these soothing poses to get rid of all that tension. By Larissa Hall Carlson

98 | THE AYJ INTERVIEW

Purifying the Panchamaya: know and nurture

80 | SUBSCRIBE

90 | ASK THE MENTOR

every layer of yourself with the five koshas.

Subscribe today and receive a special yoga,

Our mentor Nikola Ellis shares her wisdom.

By Diana Timmins

meditation and music CD pack – free!

6 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

PHOTOGRAPHY, CLOCKWISE FROM TOP LEFT: EVGENY ATAMANENKO/SHUTTERSTOCK.COM; DAVID MARTINEZ; ERIN KUNKE; STEPHANE BIDOUZE/SHUTTERSTOCK.COM; MICHAEL WINOKUR. ILLUSTRATION: SARAH WILKINS

contents

aboutlife naturalmarketplace

editor’s letter

I SS U E N O 38 . O CTO B E R 20 1 4

AUSTRALIAN YOGA JOURNAL

ODYSSEUS PUBLISHING PTY LIMITED ABN 39 122 001 665 Suite 15, Level 2/174 Willoughby Road, Crows Nest NSW 2065 PO Box 81 St Leonards NSW 1590 Tel: (02) 9439 1955 Fax: (02) 9439 1977 www.yogajournal.com.au

“I celebrate myself, and sing myself.� Walt Whitman, Song of Myself

Subscription enquiries: (02) 9439 1955 8 issues (1 year) $60.00 16 issues (2 years) $110.00

7KLV LVVXH LV DOO DERXW LPSURYLQJ WKDW PRVW GLIILFXOW RI UHODWLRQVKLSV ÄŚ WKH one we have with ourselves. The one we have with our bodies. Our bodies are amazing things. They carry us through every day with most of us scarcely giving them a thought, unless it’s a critical one. But why do we ILQG LW VR KDUG WR ORYH RXU ERGLHV" :HOO LWÂśV WUXH WKDW WKH PHGLD ÄŚ LQFOXGLQJ PDJV OLNH WKLV RQH ÄŚ PXVW FDUU\ D ODUJH SRUWLRQ RI WKH EODPH 7HOHYLVLRQ VKRZV movies, advertisements and magazines are so often filled with misleading images of bodies that are impossibly unattainable and utterly unrealistic, and yet we berate ourselves for not being up to this false “idealâ€? standard. In an attempt to redress this imbalance, we’re using this issue to celebrate the body LQ DOO LWV IRUPV DQG WR HQFRXUDJH \RX WR VWDUW QXUWXULQJ \RXU RZQ VHOIÄĽORYH Many people think that loving yourself is akin to vanity. But this is not the case. Loving your body is a beautiful and healthy thing to do! Think about how much less angst there would be in your life if you gave up all WKH VHOIÄĽFULWLFLVP DQG MXVW DFFHSWHG \RXU ERG\ IRU WKH LQFUHGLEOH WKLQJ that it is. Whatever your shape, your weight, your height or your age, your body is worth loving. Every body is beautiful. Why not use this issue to start a new dialogue with your body? Start ORYLQJ LW IRU ZKDW LW LV UDWKHU WKDQ KDWLQJ LW IRU ZKDW LW LVQÂśW 5HMRLFH LQ \RXU SHUFHLYHG ÂłIODZV´ DQG VHH WKHP IRU ZKDW WKH\ UHDOO\ DUH ÄŚ VSHFLDO markers of your own unique self. On a more sombre note, Australian Yoga Journal would like to pay tribute to BKS Iyengar, who passed away two days before this issue went to press, aged 96. The founder of Iyengar yoga, he was often credited as being one of yoga’s greatest teachers. He inspired millions all over the world, and his influence will surely be felt for many generations to come. May he rest in peace.

E D I T O R Alison Turner editor@yogajournal.com.au A R T D I R E C T O R Julitta Overdijk N AT I O N A L A D V E R T I S I N G M A N A G E R

Cara Boatswain (02) 9439 1955 cara@odysseus.com.au ADVERTISING MANAGER

Adrian Buckley 0407 464 440 adrianbuckley@optusnet.com.au PUBLISHERS

Ian Brooks ian@odysseus.com.au Todd Cole todd@odysseus.com.au PRINTER

Printed by Webstar Print Australian Yoga Journal is published and distributed eight times a year by Odysseus Publishing Pty Limited, under license from Active Interest Media, 2520 55th Street, Suite 210, Boulder, Colorado 80301, United States of America. Copyright Š 2014 Active Interest Media. The trademark YOGA JOURNAL is a registered trademark of Active Interest Media. All rights reserved. This publication may not be reproduced in whole or part without the written permission of the publisher. Copyright of all images and text sent to Australian Yoga Journal (whether solicited or not) is assigned to Odysseus Publishing upon receipt. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. Distributed by Network Services. ISSN 1837 2406.

O D Y S S E U S publishing

ACTIVE INTEREST MEDIA CHAIRMAN & CEO Efram Zimbalist III

Alison Turner editor@yogajournal.com.au

Follow us on Twitter: twitter.com/Yoga_Journal_Au

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC). Please recycle this magazine – or give it to a friend. 8 YO GAJ O U R N A L .CO M . AU

ALISON’S PORTRAIT: JONATHAN ROWBOTHAM

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PRESIDENT & COO Andrew W. Clurman SNR VICE PRESIDENT, OPERATIONS Patricia B. Fox DIRECTOR OF INTERNATIONAL LICENSING Dayna Macy @ CRUZ BAY PUBLISHING, INC.

The exercise instructions and advice in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Australian Yoga Journal disclaim any liability for loss or injury in connection with the exercises shown or instruction and advice expressed herein.

OCTOBER 2014

contributors Sarah Harry Sarah is a psychotherapist and registered yoga teacher. She has more than a decade’s experience counselling people with all kinds of eating and body image issues. She has worked at the Centre of Excellence in Eating Disorders, educating and training health professionals on how to treat eating disorders, and FRĥZURWH D PDQXDO IRU KHDOWK SURIHVVLRQDOV 6KH KDV been on the board and acted as Vice President of Eating Disorders Victoria. Sarah is also a freelance writer. Visit bodypositiveaustralia.com.au for more.

DEODORANT

Caitlin Reid &DLWOLQ LV D 6\GQH\ĥEDVHG \RJD teacher, accredited practising dietitian, accredited exercise physiologist and freelance writer. She is the owner and author of Health & the City which provides clients with nutrition, fitness and wellbeing advice. Caitlin is passionate about all things food and fitness, and believes we can all achieve a healthy, balanced life irrespective of how busy we are. You can find out more at healthandthecity.com.au and caitlinreid.com.au.

BACKGROUND ILLUSTRATION: RADIOCAT/SHUTTERSTOCK.COM

Diana Timmins Diana is a freelance health and ZHOOEHLQJ MRXUQDOLVW DQG FHUWLILHG Hatha yoga instructor based in Wollongong, on the south coast of NSW. Diana has experimented with many yoga styles, but found her niche in 2009 when she discovered the Gitananda tradition. She has since followed these teachings continued by Dr Ananda Balayogi Bhavanani, even taking a trip a trip to Southern India’s International Centre for Yoga Education and Research in 2011. Diana’s love of yoga and children carves a clear path IRU KHU IXWXUH Ħ VKH KDV SODQV WR SXUVXH IXUWKHU VWXGLHV into Gitananda yoga and midwifery

OCTOBER 2014

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talk to us

you tell us

... WE ASKED ...

Mixed reviews: our August/ September 2014 story on doing yoga stoned, “A Yoga High,” created some

Yoga teaches us to love our bodies. What do you love about yours?

heated reader debate online and via email. What do you think? Feel free to share your views on our FB page or by emailing our Editor at editor@yogajournal.com.au.

care for my body and

“Not everyone’s path to

“I don’t use drugs, but

“To suggest that pothead

it is serving me well.”

enlightenment is the same.

after teaching a 420 class,

yogis are more interested

Lee Soper

We each have to follow our

I understand why you may

in higher states of

own instinct, what feels right

feel more open to a yoga

consciousness is absurd.

“I love my body’s ability

and true. I commend you,

experience high. My struggle

Maybe we should all drop acid

to change. To adjust

YJ, for offering up something

is how to teach a student

and take a yoga class so

and to tell me when

completely unconventional!”

who is under the influence?

we can get enlightened!

something is not right.”

BARBARA BLUM

What is safe?”

Heaven forbid we should

KRISTINA SERNA

do the real mental work

Alexa Nehter

that true yoga requires.”

“I don’t believe that mind“Yoga’s reminded me that

altering drugs can be part

“Cannabis opened me up

my body is so capable and

of a holistic yogic lifestyle.

spiritually. It helped me shed

strong. Amazing for me,

Sure, each to their own, but

the ego enough to be able

considering what it’s been

I prefer to practice with a clear

to do yoga and meditate.”

through. Accepting that my

mind and a healthy body.”

WAYLON HOLBROOK

body is as beautiful as my

EMILY STANTON

RENEE DAVIS

Be our Facebook friend! Join us on FB at facebook.com/ australianyogajournal

mind and spirit is a work in progress, but one that I now give space to, because of yoga.” Kristy De Camps

get more online!

Visit our website today at yogajournal.com.au LEARN Use the Yoga

READ Search the

Journal Pose Index to

database of stories to find

discover the finer points

useful resources for your

of asanas.

yoga practice and more.

FIND Browse the yoga teacher directory for a class near you. SHOP Subscribe to Australian Yoga Journal or purchase past issues.

VISIT US ONLINE TODAY!

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We want to hear from you! Email your thoughts, photos, ideas and requests to editor@yogajournal.com.au

OCTOBER 2014

PHOTOGRAPHY: ©iSTOCK.COM/RUSTEMGURLER; BACKGROUND ILLUSTRATION: RADIOCAT/SHUTTERSTOCK.COM; ‘A YOGA HIGH’ PHOTOGRAPHY BROOKS FREEHILL

“I’ve learned to love and

PHOTOGRAPHY FROM LEFT: JOE HANCOCK; DAVID MARTINEZ; JENNIFER OLSON; TOP RIGHT: RICHARD CUMMINGS

next issue

Australian Yoga Journal Nov/Dec 2014 issue goes on sale Thursday, October 23. Grab your copy or subscribe today! You’ll love our next issue – it’s just bursting with good stuff • We profile Strala Yoga founder Tara Stiles. • Channel more confidence and joy in your life with our special beginner’s guide to chakras.

• Find instant calm • Feel calm and grounded with Bharadvajasana. • Discover the other Mediterranean Diet.

Subscribe to our print or digital version. See page 77 and 80 or visit yogajournal.com.au for more information.

Ready to Eat

om

PHOTOGRAPHY ON THIS PAGE: SHANNON SIMPSON; BACKGROUND ILLUSTRATIONS THROUGHOUT OM SECTION: DEBRA HUGHES/SHUTTERSTOCK.COM

finding self acceptance Meagan Walker teaches yoga in the small Central Queensland country town of Emerald. “I would like share this photo as a way of facing my long-held hang-up of not having a typical yoga body. I have always been naturally muscular and solid, not willowy and lean like most yoga teachers I know. I want to show that yoga bodies are all different shapes and sizes.”

YOGA STARS Want to see your photo here? Send your pics to editor@yogajournal.com.au

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 1 3

wellness

dive into

spring Allergy season has been hitting earlier than normal for the past few years. The culprit? Climate change: warmer, drier air is prompting trees to release their offending pollen prematurely. Stay snifflefree with five foods and herbs that will build your defences.

1

RED ONIONS

2

NETTLE TEA AND EXTRACT

Extract from nettle, a thorny, leafy herb, can help protect mast cells by lessening their rupture during an allergic reaction, according to a study in Phytotherapy Research. This means fewer chemicals like histamines, prostaglandins and cytokines get spewed into your body to bring on nasty symptoms. You can take nettle as a capsule (500mg per day) or drink a tea or tincture – the extract in liquid form.

3

ASTRAGALUS

This traditional Chinese herb may help the body adapt to stress and illness with its antibacterial, anti-inflammatory and antiviral properties. One study found that it helps reduce allergy symptoms. Try dried astragalus root in capsule form (about 1500mg per day) – with your doctor’s blessing, of course.

BUTTERBUR

Extract from the leaves and roots of this shrub were found to be just as effective at fighting allergy symptoms as some overthe-counter antihistamines, according to researchers in Europe. Take 50-100mg twice per day, recommends Dr Evangeline Lausier, assistant professor of medicine at Duke University, US.

5

ORANGES

This fruit can pack up to 100mg of vitamin C, a powerful antioxidant and antihistamine that can help block the chemicals that cause swelling, runny nose and itchy eyes. Preliminary research suggests that allergy symptoms may improve when you eat high doses of vitamin C (up to 2000mg per day). “Try to drink several glasses of orange juice daily,” says immunologist Dr Marianne Frieri. If that’s too much citrus, supplement your OJ intake with other vitamin C-rich foods, including yellow capsicum (340mg per capsicum), kiwifruit (165mg per cup), strawberries (100mg per cup) and broccoli (80mg per cup).

PHOTOGRAPHY: MARKOS86/SHUTTERSTOCK.COM

The outer flesh of this pungent bulb is high in quercetin (about 40mg per onion), an antioxidant that has antihistamine and antiinflammatory powers. It may work by reducing DNA damage and the amount of histamines our bodies make in response to pollen, dust and other allergens. Quercetin is also found in apples (7mg per apple) and in red wine (2mg per glass). While every little bit counts, you’ll need to take a supplement to get the recommended 500mg per day.

4

1 4 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

fitness

PHOTOGRAPHY: (MAIN IMAGE) SAM CHADWICK/SHUTTERSTOCK.COM; (POSES LEFT TO RIGHT) DAVID MARTINEZ; MICHAEL WINOKUR; JASPER JOHAL

drink it in Expansive, tranquil views like this require getting out on the water—it’s no wonder so many people are taking up paddle sports like rowing and kayaking. And yoga is the perfect way to strengthen and protect your rotational core muscles, arms, and back – all key for paddling, says Gillian Gibree, standup paddleboard (SUP) yoga instructor. She shares three key poses to activate and strengthen your body and prevent injury before heading out onto the cool blue water.

Side Plank Pose

Dolphin Pose

Full Boat Pose

Powers up arms and obliques for balance Start in Plank Pose. Move your right hand to the centre line, then shift onto the outside edge of the right foot and stack the left foot on top. Move your left hip over your right hip, keeping the torso in one long, straight line. Extend your left arm towards the sky. Repeat on opposite side.

Tones arms, shoulders, back, and abs Begin on your hands and knees, with knees under hips, then lower forearms to the floor with elbows stacked underneath the shoulders, forearms parallel. Tuck toes under, lift the hips with core engaged and straighten the legs, coming into an A shape.

Increases muscle endurance Sit on the floor, hold the backs of your thighs, and lengthen the spine. Balance on the sit bones, and lift your feet a few centimetres off the ground. Raise heels to the height of your knees or higher and extend arms. Hold for 5 to 10 breaths. Repeat three times.

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 1 5

sleep Are a night owl People with delayed sleep phase disorder can’t reach slumber until at least two hours beyond a conventional bedtime, which makes morning wake-up a challenge. Try Make your bedtime earlier by 15-minute intervals each night until you hit your target time. If you usually hit the hay at 1am, start at 12:45am one night, 12:30am the next, and so on.

Wake up gasping Sleep apnoea – when breathing is paused for seconds or minutes multiple times per night – is most often caused by a collapsed or blocked airway. Try Sleep on your side instead of your back to open your airway. Avoid alcohol and medications that relax your airway, such as muscle relaxants and sleeping pills. And work on your yogic breathing. Recent research found that the circular breathing required to play the didgeridoo actually

Now there’s one more reason to hit the snooze button: sleep may flush toxic molecules from your brain, according to a recent study in the journal Science. Toxins like beta-amyloid, a protein believed to contribute to Alzheimer’s disease, as well as other harmful molecules, leave the brain faster during sleep than wakefulness, says study co-author Dr Maiken Nedergaard. The rub is, around 1.5 million Aussies have some form of sleeping disorder, according to the Australian Sleep Health Foundation. If you’re one of them, try these smart fixes for common sleep problems to wake up refreshed and focused.

1 6 YO GAJ O U R N A L .CO M . AU

of the upper airway and

IF YOU...

reduces apnoea.

Stay up with anxious thoughts

Have antsy limbs

Stress is the number-one cause

an uncontrollable urge to move

of insomnia, which affects

your limbs while they’re at rest.

around a third of all Australians.

Try Yoga! One recent study

Try Starting with the muscles

published in the Journal of

in your forehead, temples and

Alternative and Complementary

neck, visualise each part of

Medicine found that women

your body releasing tension,

with RLS who practised

working your way down to your

Iyengar yoga for eight weeks

toes. Avoid habits that might

experienced “striking

keep you up, such as alcohol,

reductions” in symptoms. Sleep

tobacco or foods and meds

troubles finally fixed? Settle

with hidden caffeine, such

in for a solid eight; your brain

as chocolate and painkillers.

will relish the natural detox.

Restless Leg Syndrome (RLS) is

OCTOBER 2014

PHOTOGRAPHY: LANA K/SHUTTERSTOCK.COM

good morning

strengthens the muscles

health keep your mat handy In one clinical study, patients with Irritable Bowel Syndrome (IBS) who practised a series of 12 asanas, including Vajrasana (Thunderbolt Pose), Shashankasana (Hare Pose) and Ustrasana (Camel Pose), for two months had greater relief of symptoms than those taking the IBS drug loperamide to prevent symptoms.

PHOTOGRAPHY: GORAN BOGICEVIC/SHUTTERSTOCK.COM

eat your way happy Woken up in a mood? Before you blame the wrong side of the bed, consider what you ate for dinner the night before: new studies link our diet with our emotional state. This is because the gastrointestinal tract acts as a second brain with a similarly complex system of nerve cells that can affect mood and produce mood-regulating hormones like serotonin, says Dr Irina Matveikova, author of Digestive Intelligence. But eating the wrong foods, such as breads made with white flour, too much red meat or fried foods can knock your gut microflora and digestive neurons off balance, and ultimately change your mood. Simply put, feeling happy may be as easy as changing how you eat. Dr Matveikova looks at unwanted moods and their corresponding intestinal troubles to reveal your emotional (and gut) rescue. OCTOBER 2014

if you feel... IRRITABLE AND NEGATIVE It may signal heartburn from stomach acid entering the oesophagus when you’re feeling hungry or stressed. The food fix Avoid heartburncausing fried foods, fast foods, sugar, trans fats, alcohol and carbonated drinks. Rule out a food intolerance by trying an elimination diet, in which you stop eating certain foods and then reintroduce them individually.

DEPRESSED, FEARFUL, DOUBTFUL

INSECURE, ANGRY, CONTROLLING

Your liver could be congested and not secreting enough bile, which breaks down fats. This creates bloating, constipation and/ or diarrhoea.

It may be a sign of Irritable Bowel Syndrome (IBS), an acute lower-intestine sensitivity to many foods, with symptoms of stomach pain, intestinal spasms, gas and diarrhoea.

The food fix Eat a light, detoxifying diet, including artichokes, fresh celery, organic apple juice, fresh rosemary, ginger and turmeric. Try a morning cleanse of 2 tbsp olive oil with a squeeze of lemon and warm water.

The food fix Avoid IBS triggers like whole grains, spicy foods, fatty foods and alcohol. Instead, eat steamed vegetables for fibre and fish for lean protein, and regulate with probiotics and flaxseed.

YO GAJ O U R N A L .CO M . AU 1 7

music

future focus

The Future Sound of Yoga at Wanderlust Australia (Sydney) 2014

We profile Angel Singmin – half of husband-and-wife duo the Future Sound of Yoga, a unique combination of yoga, dance and music that’s captivating festivalgoers around the world.

We met by chance while watching the Chemical Brothers in the dance tent at the Glastonbury Festival in the UK in 2005 and moved to Australia shortly after. Matt is a DJ and we both practised \RJD WRJHWKHU DW KRPH ZLWK PXVLF ÄŚ WKH FSOY concept came about very naturally. Our first event in January 2010 was an experimental yoga dance session, which fused movement with cutting edge music. ,W VWUXFN D FKRUG ZLWK \RJDÄĽ DQG PXVLFÄĽ lovers alike and has grown from there.

FSOY now appears at festivals in Australia and around the world. Where have you been? In Australia, we’ve performed at festivals including Peats Ridge, Playground Weekender, Splendour in the Grass, Byron Spirit, Bondi Yoga Festival, the Phoenix Weekend and Wanderlust. Internationally, we’ve been invited to play at the Bali Spirit Festival, the Hawaii Spirit Festival and the Hong Kong Asia Yoga Conference.

But you still call Sydney home?

What happens at a FSOY event?

Who did you study with?

:H KDYH WZR NLQGV RI VHVVLRQV Âł)LUH´ ÄŚ D dynamic, upbeat fusion of yoga, dance DQG FXWWLQJ HGJH WXQHV DQG Âł)ORZ´ ÄŚ D VORZHUÄĽSDFHG HYHQW ZLWK 9LQ\DVD IORZ and Yin yoga to a soundtrack of uplifting beats and soothing sounds. Matt is on the DJ decks producing soundtracks from HOHFWURQLF GDQFH PXVLF ÄŞOLNH $PELHQW 7ULS +RS 3URJUHVVLYH DQG 7HFK +RXVHÄŤ DQG DWPRVSKHULF EDQGV ÄŞVXFK DV %MRUN 5DGLRKHDG DQG 6LJXU 5RVÄŤ , OHDG WKH yoga and dance, but it’s not about strict LQVWUXFWLRQ RU FRPSOH[ SRVHV ÄŚ WKH IRFXV is on letting go and finding your own flow.

In 2003, I trained at the Ruth White Yoga school in the UK which at the time was the home of Iyengar yoga in London and one of the few schools offering Yoga Teacher Training. After I moved to Australia in 2005, I furthered P\ VWXGLHV LQ +DWKD DQG 9LQ\DVD IORZ with Heather Agnew at Yoga Trinity.

How long have you been practising yoga? I studied ballet as a child and almost went down that path as a career after receiving offers to study at dance schools in London. But instead, I went to university, gained a degree in Business Studies and began a career in advertising. I was 21, living in London and working long hours and when I discovered yoga it became the only thing that kept me balanced. I was curious about different styles, so practised with various teachers around London. Eventually, yoga became a way of life for me so I decided to explore teacher training courses.

Yes, we run regular FSOY events and I also run a corporate yoga business, Dandelion Yoga, which specialises in bringing health and wellness to offices For information about upcoming FSOY events visit futuresoundofyoga.com and various workplaces around Sydney. 1 8 YO GAJ O U R N A L .CO M . AU

What inspired you to start teaching? Yo g a w a s a n a t u r a l p r o g r e s s i o n from my dancing background and pa ssion for mo vement, so when I realised I wanted to teach, I set myself a timeframe and goals for leaving my advertising role to teach yoga full time. The first six months were challenging. Leaving a fun office and big team to be on my own meant I needed to find ways to stay motivated. Forming a support network with other teachers and friends in the community was a great help.

Who in Australia has influenced or inspired your teaching? 6LPRQ %RUJļ2OLYLHU IURP <RJD 6\QHUJ\ Heather Agnew at Yoga Trinity, Mark O’Brien at Qi Yoga and Mark Breadner, the Yogacoach have been inspirational teachers for me. I also practise at Body Mind Life studio in Bondi, where , FXUUHQWO\ WHDFK ļ LW V D EHDXWLIXO VSDFH ZLWK D IDVWļJURZLQJ FRPPXQLW\ KRIS McINTYRE

OCTOBER 2014

PHOTOGRAPHY: DANIEL BOUD

You started the Future Sound of Yoga (FSOY) with your husband, Matt. What sparked the idea?

nutrition

JUICE FOR your health

Fruit and vegie blends can have potent healing powers and body benefits. Robin Asbell, author of Juice It! Energizing Blends for Today’s Juicers, shares her simple guide to help you juice better.

PICK YOUR PERFECT MACHINE

KEEP IT EASY

IF YOU LOVE PULP Try a slow-press or masticating juicer. They allow a lot of nutrient-dense, fibrous pulp to slide through and produce a similar consistency to the coldpressed juices sold at coffee shops and specialty markets.

MINIMISE SCRUBBING Add soft,

IF YOU HATE PULP Opt for fast or centrifugal juicers. The fast-whipping metal blades grind fruits and vegies into submission and a filter strains the pulp. IF YOU’RE A CASUAL JUICER Go for a multipurpose blender, so it won’t gather dust between uses. You can always invest in a juicer later if you get hooked.

TO UP ENDURANCE

PHOTOGRAPHY: ERIN KUNKEL; FOOD STYLIST: ERIN QUON

Blend One beetroot ¦ 3 leaves silverbeet ¦ 1 seeded red chilli ¦ 2 plum tomatoes THE SCIENCE Nitrates in beetroot can help improve athletic performance, according to preliminary research. This may help you feel stronger on your mat.

TO EASE INDIGESTION Blend 3 cups pineapple cubes ¦ 2 cups papaya cubes ¦ 5cm piece of ginger THE SCIENCE Pineapple and papaya have enzymes that may aid in digestion, and ginger can soothe an upset stomach.

juicy ingredients, such as oranges, last. They can act as a type of cleaner, helping to push fibrous matter like kale through your machine. STORE IT SAFELY Put unused juice in a jar with an airtight lid and keep it in the fridge. Consume within 24 to 48 hours for optimal taste and to prevent bacteria from growing in the sugars.

Customise your blend TO BOOST ENERGY Blend 4 cups spinach ¦ 2 kiwifruit ¦ 2 cups honeydew ¦ 1 cup green grapes THE SCIENCE The vitamin C in kiwifruit and honeydew helps your body absorb more iron from the spinach to keep you energised.

Recipes adapted from Juice It! (Chronicle Books, 2014).

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 1 9

beauty

Look within to discover your true beauty, writes Emma Bangay Ever catch yourself gazing at your daughter, mother or lover with pure affection and admiration? It’s VRPHWKLQJ \RX QHYHU TXHVWLRQÄŚ quite simply, you feel that this SHUVRQ LV DPD]LQJ DZHÄĽLQVSLULQJ DQG completely unique. Why then, do we not feel the same way about the reflection we see in the mirror? “Loving your body means appreciating and respecting your body for the amazing gift that it is,â€? says Jacquie Sharples, fitness and ZHOOEHLQJ FRDFK FRÄĽIRXQGHU RI &DUSH Diem Wellbeing and author of If Your Body Could Talk. But unfortunately, only a minority of us achieve this in a lifetime, she says. “Having coached both women and men, I’ve found it’s clear that the way women view their body is very different,â€? Sharples says. “This doesn’t mean that some men don’t struggle too, but generally women seem to have more body image issues.â€? There are a lot of studies and statistics about percenta ges of women and men at different ages who have body image issues, and the numbers are always higher for women. Worr yingly, this is a JURZLQJ FRQFHUQ IRU RXU \RXWK ÄŚ D 2013 Mission Australia Youth Survey revealed that body image was one of the top three concerns of 14,000 young males and females. “Loving your body has got to be DQ LQVLGHÄĽRXW MRE ´ VD\V (ORLVH .LQJ founding director of Soul Sessions, a range of mentoring and “good lifeâ€? programs including Radical Self Love and Body. “To love your

2 0 YO GAJ O U R N A L .CO M . AU

body you need to have an intimate relationship with the physical part of yourself as well as the emotional/ spiritual, which means you must be in conversation with it, asking it questions, listening to whatever wisdom it genuinely has to offer. “More often we’re telling our body what we want it to look like and do, rather than respecting the wisdom it has to give to us and entering into a healthy dialogue.â€? 7KHUHÂśV QR GRXEW ZHÂśUH DQ HJRÄĽ driven culture, which results in most of our focus being external. We place a greater value on achieving a superior YHUVLRQ RI WKH ÂłRXWVLGH XV´ ÄŚ EHDXWLIXO VKLQ\ KDLU WRQHG DUPV ZULQNOHÄĽIUHH VNLQ DQG D WLJKW EHKLQG ÄŚ UDWKHU than nurturing and appreciating the “inside usâ€?. “This kind of love comes from the ego and is therefore associated with FRQFHLW ´ .LQJ VD\V Âł7KURXJK WKLV HJRÄĽGULYHQ VHOIÄĽZRUWK ZH EHFRPH so preoccupied with looks that the only relationship we develop with ourselves and our bodies is deeply unhealthy.â€? &RQYHUVHO\ PDQ\ RI XV EHOLHYH WKDW it’s not okay to be happy with our body because we’re worried we’ll be seen as conceited. “This is why going inward, beyond the aesthetic, is really LPSRUWDQW IRU DOO RI XV ´ .LQJ VD\V Âł&RQILGHQFH DQG DUURJDQFH FDQ be easily confused,â€? echoes Sharples, agreeing that if some people perceive loving your body as being conceited it’s probably more of a reflection of their own issues. It c o u l d b e a n o t h e r w a y o f

demonstrating the “tal l poppy s y n d r o m e â€? . “ Fo r s o m e r e a s o n Australians seem uncomfortable with people standing up and speaking out in a positive way about themselves,â€? Sharples continues. “Surely having more people loving themselves and their bodies is better than having a generation of self loathers?â€? Of course, before you go deeper i n to y o u r s e l f to d i s co v e r y o u r true beauty, you must be able to differentiate between loving your body and loving how your body looks. “The questions, ‘Do you love your body?’ and, ‘Do you love how your body looks?’ are two different questions,â€? Sharples points out. “But for some reason we hear them as one and the same.â€? While most of us believe the media LV WR EODPH IRU WKLV HSLGHPLF RI VHOIÄĽ loathing, Sharples has found through her work that the worst enemy can often be ourselves. “There are two things we do that really harm our ability to find and QXUWXUH VHOIÄĽERG\ ORYH FRPSDULQJ our bodies to others and talking negatively to and about our bodies,â€? she says. “We live in a world that sends us all sorts of messages about the ‘perfect’ body, what is beautiful and how we should look. Magazines, advertising, television, music, fashion, the culture we live in and the voices inside our own head are all sending us these messages.â€? The problem is that the “perfectâ€? bodies that we’re shown are impossible to aspire to. They’re “laced with Photoshop alterationsâ€?, Sharples says. “We end up comparing ourselves to something that is unattainable.â€?

OCTOBER 2014

PHOTOGRAPHY: WAVEBREAKMEDIA/SHUTTERSTOCK.COM

see beneath the surface

feeling beautiful LISTEN UP

TURN OFF, TUNE IN

“Start a healthy dialogue with your body

Switch off the TV and pick up a book that challenges

so you can practise love and learn to listen to your body’s wisdom,” says King. “Put

you. Take up a hobby that empowers you and

an end to the inner dictatorship. Be in

strengthens your mind and body. “Studies show

a relationship with your body to receive

that the more media and television that we consume

the benefits of its knowledge and wisdom.” QUESTION TIME Ask yourself: if my body could talk, what would

the more likely we are to think that appearance is important,” says Sharples.

it say? What’s the most important thing your body needs from you right now to get your relationship heading in a better direction? Does it need more rest? Less junk food? A holiday? More kindness? “Only you know what your body truly needs,” Sharples says. FEEL YOUR WAY Don’t be afraid to be in your body to feel all of your emotions, both good and bad. “Get out of your head and into your body,” King says. GET PHYSICAL Do stuff that makes you feel good. Ask your body what activity you’d like to do. Whatever it is, make sure you’re moving from a place of love. Be careful when you're doing a lot of physical exercise that it is not fueled by another level of self-harm, such as fear (“I don’t want to get fat!”), guilt (“I shouldn't have eaten that sixth Tim Tam!”) or self-hatred, (“I’m hopeless if I don’t look as hot as my yoga instructor.”) CHOOSE TO NOURISH “Think about your body before you eat,” says Sharples. “Your body is made up of so many amazing parts – a heart, hair, blood vessels, a brain, fingernails, skin and all of these amazing parts are made from the food that you eat. Therefore, what you eat today is the main way you nourish or deprive your body.” Each day you can make nourishing choices that leave your body feeling cared for.

OCTOBER 2014

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eating wisely

fresh

crop

Branch out from the usual go-to greens and give these eight tasty spring superfoods a try By Karen An sel

especially fresh and nutritious, is the perfect time to reacquaint yourself with nature’s astonishing variety of edible shoots, leaves and pods. But before you groan, “Kale, again?!â€? we promise it didn’t even make our list RI PXVWÄĽWULHV 1RW WR GLVFRXQW NDOHÂśV health benefits, but this season’s KDUYHVW RIIHUV SOHQW\ RI RWKHU JRRGÄĽ IRUÄĽ\RX JUHHQV ZLWK D WUHPHQGRXV variety of critical nutrients such DV FDQFHUÄĽSUHYHQWLQJ IRODWH DQG DQWLR[LGDQWV ERQHÄĽEXLOGLQJ YLWDPLQ K and vitamins A and C for a strong immune system. Which is great news if you can’t get past kale’s bitter IODYRXU ÄŞQR PDWWHU KRZ WUHQG\ WKH VPRRWKLH RU VRXS LW FRPHV LQÄŤ Most of us eat less than half the ZHHNO\ UHFRPPHQGDWLRQ RI RQHÄĽ DQGÄĽDÄĽKDOI WR WZR FXSV RI GDUNÄĽJUHHQ vegetables. If that sounds familiar, experimenting with some fresh choices to make your plate more interesting and flavourful may help you hit your mark. Here are eight JDUGHQÄĽIUHVK VXSHUJUHHQV SURYHQ WR KHOS \RX VWD\ VWURQJ OHDQ DQG GLVHDVHÄĽ free, plus a few delicious recipes to get you started. Enjoy them all or choose the ones that tackle your top health concerns. TO ROCK YOUR WORKOUT EAT MORE ROCKET Gram for gram, rocket provides more nitrates than other top vegie sources, such as rhubarb, celery and 2 2 YO GAJ O U R N A L .CO M . AU

spinach. What does that mean for \RX" 1LWUDWHV UHOD[ EORRG YHVVHOV DQG lower blood pressure, accelerating blood flow so energising oxygen is delivered to cells throughout your body more efficiently. As a result, your workouts might feel a little easier: nitrates reduce your muscles’ need for oxygen during exercise, so you don’t tire as quickly. Cycling volunteers who ate vegetables rich in nitrates cut oxygen consumption by five per cent, and increased muscle efficiency by seven per cent, according to a 2007 Swedish study. COOK IT If it’s sold to you with the roots intact, rocket can be dirty, so be sure to give it an extra good wash before using. For a quick meal, toss it with hot pasta, olive oil and lemon zest, or stir leaves into your favourite marinara sauce. TO IMPROVE DIGESTION EAT MORE ASPARAGUS These tender thin green stalks are rich in inulin, a unique kind of fibre that doesn’t break down in our digestive systems until it arrives at the large intestine. Once there, inulin feeds the beneficial bacteria that keep your intestine healthy and may help your body absorb more nutrients. Bonus: asparagus is also rich in vitamin A, zeaxanthin and OXWHLQ Č DOO EHQHILFLDO WR H\H KHDOWK COOK IT Asparagus can spoil quickly so to keep it fresh, wrap the spears in a damp paper towel,

keep them refrigerated and eat them within two days of purchase. One of the easiest ways to prepare DVSDUDJXV LV E\ RYHQÄĽURDVWLQJ LW which will also intensify the flavour. Toss 500g trimmed asparagus with a tablespoon or two of olive oil, season with sea salt and black pepper, and URDVW RQ D EDNLQJ VKHHW DW Ăœ& for 15 minutes. Serve sprinkled with shaved parmesan, or chop and toss them into a frittata. TO BUILD STURDY BONES EAT MORE BOK CHOY This cabbage variant is packed with ERQHÄĽIULHQGO\ QXWULHQWV LQFOXGLQJ FDOFLXP ÄŚ ZKLFK LV HVSHFLDOO\ ZHOOÄĽ absorbed for a vegetable source of the mineral. That’s because bok choy is low in oxalates, compounds present in many leafy greens that can bind to calcium and make it harder for your body to absorb. Two cups RI WKLV FUXQFK\ ORZÄĽFDORULH YHJLH deliver as much calcium as half a glass of milk. Plus, two cups of raw bok choy provide 80 per cent of your daily dose of vitamin K, needed to bind calcium to bone. CO O K I T Because vitamin K requires fat for absorption you’ll actually soak up more of this nutrient by coating your bok choy with a little healthy fat. SautĂŠ it in a teaspoon or two of peanut oil or drizzle raw leaves with a tablespoon of an olive RLOÄĽEDVHG VDODG GUHVVLQJ <RX FRXOG DOVR WU\ LW JULOOHG LQ DQ $VLDQÄĽLQVSLUHG OCTOBER 2014

PHOTOGRAPHY: ERIN KUNKEL; FOOD STYLIST: ERIN QUON

Springtime, when greens are

BOK CHOY DANDELION GREENS

WATERCRESS

ASPARAGUS SILVERBEET

ROCKET

LEEK

PEAS

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 23

ea t i ng w ise ly salad with edamame, orange slices, spring RQLRQ DQG D VR\ÄĽJLQJHU YLQDLJUHWWH TO FEND OFF DIABETES EAT MORE SILVERBEET Delivering nearly four grams of fibre per cooked cup, silverbeet slows the rate at which carbohydrates enter your blood VWUHDP SUHYHQWLQJ EORRGÄĽVXJDU GLSV and spikes. This plant is a top source RI PDJQHVLXP ÄŞRQH FRRNHG FXS JLYHV PRUH WKDQ D WKLUG RI \RXU GDLO\ QHHGVÄŤ a mineral that helps your body use the JOXFRVHÄĽUHJXODWLQJ KRUPRQH LQVXOLQ more effectively. Silverbeet also contains syringic acid, a substance that blocks the breakdown of starch into sugars, helping UHJXODWH EORRGÄĽVXJDU OHYHOV *LYHQ WKDW most of us get only half the fibre and less WKDQ WZRÄĽWKLUGV RI WKH PDJQHVLXP ZH need, silverbeet is a good source of these EORRGÄĽVXJDUÄĽEDODQFLQJ QXWULHQWV COOK IT Give your pizza or flatbread a nutritional boost. SautĂŠ one bunch of stemmed silverbeet leaves in olive oil with one chopped clove of garlic until silverbeet is wilted. Scatter the greens over your pizza crust along with sautĂŠed onions and your favourite cheese, and bake.

PERUVIAN WATERCRESS SALAD WITH CREAMY CHIA GOJI DRESSING M A K E S

4 SERVINGS

Earthy purple potato, sweet corn and red capsicum complement watercress’s peppery tang

SALAD 2 tablespoons olive oil 500g small purple congo or purple sapphire potatoes, quartered teaspoon salt Black pepper to taste 225g watercress (equivalent to two small bunches) 1 red capsicum, thinly sliced 1 ripe avocado, cubed 1 cup corn kernels, blanched for 1 minute (if fresh); defrosted (if frozen)

DRESSING cup plain kefir or cup plain yoghurt watered down with cup water 1 tablespoon lemon juice or to taste 24 YO GAJ O U R N A L .CO M . AU

1 1 2 1 1

teaspoon honey tablespoon olive oil tablespoons goji berries, chopped teaspoon garlic powder teaspoon Dijon mustard Salt (optional) 1 tablespoon chia seeds

1 To make the salad: warm a large frypan over medium heat. Add the oil, potatoes, salt and pepper. Cover and cook, stirring occasionally, until the potatoes are brown and tender, 7 to 9 minutes. Place the watercress in a salad bowl or on a large platter and scatter potato mixture, capsicum, avocado and corn kernels on top. 2 To make the dressing: in a bowl, whisk together kefir or yoghurt, lemon juice,

honey, oil, goji berries, garlic powder, mustard and salt (if using) until smooth. Sprinkle in chia seeds. Lightly drizzle over the salad and serve immediately. CHEF’S NOTE Chia seeds will absorb liquid and make the dressing too thick if allowed to sit. To make the dressing in advance, combine all the ingredients except for the chia seeds and chill in the fridge, then stir in the chia seeds just before serving. NUTRITIONAL INFO PER SERVE 352 calories, 17g fat (2g saturated), 45g carbohydrates, 9g fibre, 8g protein, 403mg sodium

OCTOBER 2014

EVERGREEN PEA GUACAMOLE MAKES 4 SERVINGS

TO FIGHT OFF A COLD EAT MORE DANDELION GREENS They’re high in vitamin A, a nutrient that keeps the linings of our airways healthy, the first line of defence against bacteria and pathogens that cause the common cold and other respiratory illness. Just one cup of raw dandelions boasts 110 per cent RI \RXU GDLO\ YLWDPLQ $ GRVH Č WKDWœV PRUH than twice the amount you’d get from the same serving of spinach and 10 times more than from broccoli. Plus, dandelion greens are high in vitamin C, which won’t prevent you from catching a cold but can help cut the symptoms short, according to a 2013 research review. COOK IT Dandelion greens can be bitter, so blanch them first for about five minutes in salted water to tame their bite, suggests Sharon Palmer, author of The 3ODQWČ3RZHUHG 'LHW. Then sautÊ them in olive oil with garlic and chilli flakes, and serve topped with grated parmesan.

Peas make a fibre- and protein-rich guac that stays green overnight 2 1 1

2

2 3

1

ripe avocados cup green peas, blanched and drained medium ripe tomato, finely chopped (about 1 cup) cup minced red onion jalapeĂąo chillies, or 2 small, mild red or orange chillies, seeded and finely chopped limes, juiced (about cup juice) tablespoons minced fresh coriander

Cut the avocados in half, remove the pits and scoop the flesh out

with a spoon into the bowl of a food processor. Add the peas and pulse until a chunky mixture forms. 2 Transfer the avocado-pea mixture to a large bowl. Stir in the tomato, red onion, jalapeĂąos or mild chillies, lime juice and coriander and salt to taste. Using a wooden spoon, stir the ingredients to combine. Serve immediately with chips or sliced vegies. NUTRITIONAL INFO PER SERVE 155 calories, 10g fat(1g saturated), 15g carbohydrates, 7g fibre, 4g protein

TO PROTECT YOUR HEART EAT MORE LEEKSÂ This member of the onion family is loaded with flavonols, compounds that work to keep your blood vessels flexible and prevent blood clots that can lead to a heart attack. One flavonol in particular, NDHPSIHURO PD\ EH HVSHFLDOO\ KHDUWÄĽ friendly. Several studies, including one published in the $PHULFDQ -RXUQDO RI (SLGHPLRORJ\, report that people who FRQVXPH WKH PRVW NDHPSIHUROÄĽFRQWDLQLQJ foods are the least likely to die from heart disease. Leeks are also rich in the B vitamin folate, which also is important for protecting your ticker. COOK IT Finely chopped leeks are ideal for recipes where you want a subtle dose RI RQLRQ IODYRXU ÄŞXVH WKH ZKLWH DQG OLJKWÄĽ JUHHQ SRUWLRQVÄŤ 2U FRRN ZKROH OHHNV )UHQFK VW\OH E\ EUDLVLQJ ÄŞFRRNLQJ VORZO\ LQ D VPDOO DPRXQW RI OLTXLGÄŤ WKHP LQ FKLFNHQ VWRFN RU ZDWHU IRU ÄŚ PLQXWHV WKHQ toss them with mustard vinaigrette and VRPH FKRSSHG KDUGÄĽERLOHG HJJ

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 25

ea t i ng w ise ly TO STAY SLIM EAT MORE PEAS High in both fibre and protein, these legumes can help you eat less yet feel nourished. One cup packs an impressive seven grams of filling fibre, plus green peas contain resistant starch, a special kind of carb that our bodies can’t digest Č WKH\ OHDYH \RX IHHOLQJ IXOO IRU KRXUV after mealtime. A cup of peas delivers HLJKW JUDPV RI SURWHLQ Č PRUH WKDQ a large egg. Protein takes longer to digest than carbs, and it requires more energy so you naturally burn more calories in the process. And like all green foods, SHDV FRQWDLQ DQWLR[LGDQW DQG DQWLļ inflammatory compounds that can help prevent chronic disease. COOK IT Fresh or frozen, these little legumes are a clever way to boost protein in smoothies, soups and pasta. For your morning smoothie, blend a handful of peas with avocado, banana and almond PLON <RX ZRQœW HYHQ WDVWH WKH SHDV TO PROTECT AGAINST CANCER

SPICY CHIPOTLE CHICKPEAS WITH SILVERBEET MAKES 4 SERVINGS

Smoky chipotle peppers and silverbeet add zest to a chickpea stew 1 cup quinoa, red or white 2 tablespoons olive oil 2 leeks, thinly sliced (include white and light-green portions) 2 garlic cloves, thinly sliced 1 425g can chickpeas, drained, well rinsed 1 x 225g can diced tomatoes 1–2 chipotle chillies in adobo sauce, chopped (1 for medium spiciness, 2 if you like it hot) 1 tablespoon tomato paste 1 bunch silverbeet, cut into 1 cm-thick strips. Include stems; cut on diagonal into thin slivers. 1 cup baby spinach 1 bunch fresh mint leaves (optional) 1 orange, cut into wedges (optional) 1

Rinse quinoa under cold water. Place it in medium saucepan with 2 cups of water. Bring to a boil then reduce the heat to low. Cover and cook until the

quinoa is tender, 15 to 20 minutes. Remove from heat. 2 Heat a large stockpot over medium heat. Add the oil, leeks and garlic. Cook, stirring often, until leeks soften, 3 to 4 minutes. 3 Add the chickpeas, tomatoes, chillies and tomato paste. Bring to a gentle simmer over medium-low heat. Cook covered until sauce cooks down, 15 to 20 minutes. Add silverbeet and spinach; cover and cook until silverbeet wilts, 1 to 2 minutes. Serve over quinoa, garnished with mint leaves and orange wedges. NUTRITIONAL INFO PER SERVE 322 calories, 11g fat (1g saturated), 46g carbohydrates, 11 g fibre, 12g protein, 507mg sodium All recipes by Jennifer Iserloh.

EAT MORE WATERCRESS It may look like spinach, but watercress is actually a cruciferous vegetable like broccoli and Brussels sprouts; all are packed ZLWK FDQFHUļILJKWLQJ JOXFRVLQRODWHV 7KHVH compounds are thought to prevent cancer by ridding our bodies of carcinogens before they can damage our cells. Since heat slowly destroys glucosinolate activity, these raw leafies may provide an additional advantage over other cruciferous vegies that we typically eat cooked. Consuming 85g raw watercress a day for eight weeks ZDV VKRZQ WR UHGXFH '1$ GDPDJH LQ white blood cells by up to 24 per cent, in a 2007 study in the $PHULFDQ -RXUQDO RI &OLQLFDO 1XWULWLRQ. COOK IT Actually, don’t! Raw watercress PDNHV D IODYRXUIXO VWDQGļLQ IRU OHWWXFH LQ sandwiches. Balance its peppery flavour in a salad with a creamy avocado or ranch dressing. Store it in the fridge in a glass of water covered with a plastic bag. .DUHQ $QVHO LV D ZULWHU QXWULWLRQLVW DQG GLHWLWLDQ 26 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

Yoga Group Trip to

Sri Lanka - March 2015 Facebook and Instagram members get a $100 discount so LIKE us to qualify!* EXPERIENCE YOGA IN UNIQUE LOCATIONS AND VENUES, AMONGST ANCIENT RUINS, TEMPLES AND GOLDEN SAND BEACHES. We source the best yoga instructors and experts from around the country and bring them to you. Heal your body with daily yoga sessions, meditation and indulging Ayurveda massage. Explore the wildlife, cultural wonders, traditions and spirituality of this intriguing paradise. Relax on pristine beaches or pool side at the resort enjoying lush tropical fruits and fresh coconut water‌

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essay

changing

your mind

Psychotherapist Sarah Harry shares how yoga taught her to love her body

positive affirmations

Harry uses the affirmations like a San Culpa (an intention repeated at the beginning of yoga nidra meditation) to set the intention of the class and reflect on the words at different points during the class. They are also great mantras for people to reflect on and use outside of class. AFFIRMATIONS INCLUDE: “May I speak to myself gently� “I am enough� “I am treating my body with care� “I am leaning into selfcompassion� “There is no wrong way to have a body� “I am OK, just as I am� “Weight doesn’t equal worth� “My body is strong� “I am worthy� “I appreciate my body just as it is today� “I treat my body with care and compassion� “I am both flawed and beautiful� “In this moment my body deserves my appreciation� “I am kind to myself in this moment�

28 YO GAJ O U R N A L .CO M . AU

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ILLUSTRATION: ABSTRACT/SHUTTERSTOCK.COM

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OCTOBER 2014

Ħ ZH ORYH WR WDON DERXW RXU FODVVHV 7KH WUDGLWLRQDO WHDFKLQJV RI \RJD VXSSRUW SHRSOH LQ IXOO\ FRQQHFWLQJ ZLWK WKHLU ERG\ DQG EHJLQQLQJ WR PRYH WRZDUGV D OHVV FULWLFDO PLQG IUDPH $QG QHYHU IRUJHW WKDW WKH PRVW LQWHUHVWLQJ DQG LPSRUWDQW WKLQJ DERXW \RX LV QRW ZKDW \RX ORRN OLNH <RJD QXUWXUHV FRQFHSWV VXFK DV VHOIĥFRPSDVVLRQ DQG WKH VNLOOV WR PDQDJH PRPHQWV RI DQ[LHW\ DQG QRW EHFRPH RYHUZKHOPHG E\ GLIILFXOW WKRXJKWV DQG IHHOLQJV , OLNH WR HQFRXUDJH SHRSOH WR EHOLHYH WKDW SHUKDSV LW¶V QRW WKHLU ERG\ RU

ZHLJKW ZKLFK WKH\ QHHG WR FKDQJH WR IHHO JRRG DERXW WKHPVHOYHV EXW WKHLU PLQG Sarah Harry is a yoga teacher and a body image and eating disorders specialist. You can find her at bodypositiveaustralia.com.au.

YO GAJ O U R N A L .CO M . AU 29

PULL YOUR LOWER BELLY UP AND IN

KEEP YOUR KNEES CLOSE TO YOUR ARMPITS

STRAIGHTEN YOUR ARMS

3 0 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

basics

learn crane pose Transform fear into a powerful tool for success with this uplifting arm balance PHOTOGRAPHY: DAVID MARTINEZ; MODEL: SARITA LOUISE MOORE; STYLIST: EMILY CHOI; HAIR/MAKE-UP: GREGG HUBBARD/BA REPS

By Ber yl Ben d er Birch

Crane Pose bakasana | bak = crane; asana = pose The crane is a symbol of youth and happiness throughout Asia. In China, it’s also a sign of longevity. Bakasana, or Crane Pose, embodies all three. Getting into WKH SRVWXUH UHTXLUHV D SOD\IXO \RXWKIXO OHDS RI IDLWK DQG Č RQFH \RXœUH VDIHO\ EDODQFLQJ LQ &UDQH Č \RXœOO IHHO D VHQVH of lightness and joy. It is ultimately a fun pose that will keep you spry! Full Bakasana, or Crane, is done with straight arms, knees in your armpits and the buttocks as high in the air as possible. You may be more familiar with its sister pose, .DNDVDQD RU &URZ Č D PRGLILHG YHUVLRQ LQ ZKLFK WKH DUPV VWD\ EHQW DQG WKH NQHHV FRPH WR WKH RXWVLGH RI WKH WULFHSV Č but we’re going for the full expression here. The first trick to mastering this dynamic balancing pose is to breathe through and past the common fear of falling on your face. Second, you’l l need to build up and rel y on a foundation of strong core muscles, which will help you pull your knees up near your armpits and stay buoyant and light in the pose, taking weight off the wrists.

Model Sarita Louise Moore is a dancer, choreographer and yoga teacher

OCTOBER 2014

push past fear

It's often the fear of failure that prevents us from taking risks. And failure, in Crane, could mean falling flat on your face, literally. But there is a middle ground between playing it safe, with your feet on the ground, and throwing yourself thoughtlessly into risk. If you mindfully forge ahead, taking the steps you need to build strength and confidence, you can reap the truly joyful rewards of pushing past your perceived limitations. More often than not, when you move out of your comfort zone, you realise that you have more potential than you thought. Finding this middle path and playing this edge between immobility and freefalling can help you find balance in Crane and move you closer to knowing your true self. Not only can this inspire change in your own life, it may also motivate others to push past their fears and limitations, too.

YO GAJ O U R N A L .CO M . AU 3 1

basics Allow yourself to relax more deeply with each exhalation

STEP 1

modiďŹ ed malasana

Core strength can be developed through a regular practice of postures that engage the abdominals, such as Plank, Side Plank DQG 1DYDVDQD ÄŞ%RDW 3RVHÄŤ And third, strong shoulders, arms and hands are also important in this posture, as they support your body weight. Arm and shoulder strength can be built up by SUDFWLVLQJ 9LUDEKDGUDVDQD , ÄŞ:DUULRU 3RVH , ÄŤ DQG 9LUDEKDGUDVDQD ,, ÄŞ:DUULRU 3RVH ,,ÄŤ ÄŚ ERWK RI ZKLFK UHTXLUH \RX WR KROG your arms up or out for long periods of WLPH ÄŚ DQG &KDWXUDQJD 'DQGDVDQD ÄŞ)RXUÄĽ /LPEHG 6WDII 3RVHÄŤ :KLOH \RXÂśUH ZRUNLQJ on strengthening throughout the core and arms, try the two preparatory poses below, including modified Bakasana, to begin adding hip flexibility and to get you physically and mentally comfortable with tipping forward and up into Bakasana. The first prep pose is modified 0DODVDQD ÄŞ*DUODQG 3RVHÄŤ D GHHS VTXDW that will help you open up all of the gluteal muscles and allow deep flexion, or bending, at the hips. The ability to fully flex your hips is essential, along with core strength, to getting your knees up high on the backs of your arms. Flexible hips, core strength and mindful attention are key to holding the legs in place and staying in Crane. Once you feel secure with your knees up near your armpits, practising modified 32 YO GAJ O U R N A L .CO M . AU

%DNDVDQD ĪVHH RSSRVLWH SDJHč ZLWK SURSV and your feet still on the ground, will get you used to the idea of tipping forward and balancing on your hands and arms. Start by placing a block, either on the tall or short side, where your head will land when you do tip forward. Rest your head on the block and lift one foot at a time. :LWK SUDFWLFH \RXœOO EH DEOH WR OLIW \RXU head off the block, employing the strength of your core and arms to hold yourself in Crane. Remember: moving mindfully is key. You can’t just throw yourself up into the posture and hope to balance when you get there; you need to stay in balance all the way up. Using the block can restrain the urge to launch yourself up into the posture, and prevent you from tumbling over. :KHQ \RX GR UHDFK IXOO &UDQH HYHQ if you tumble, remember that it’s a short ZD\ GRZQ DQG \RXœUH LQ JRRG FRPSDQ\ Č almost no one gets into the full pose the ILUVW WLPH WKH\ WU\ LW 'R WKH EHVW \RX FDQ And keep practising! Beryl Bender Birch is the author of several yoga books, including Power Yoga and Yoga for :DUULRUV %DVLF 7UDLQLQJ IRU 6WUHQJWK Resilience, and Peace of Mind. She has taught yoga and meditation for nearly 40 years and is the founder and director of The Hard & The Soft Yoga Institute and the Give Back Yoga Foundation.

SET UP & Come to a squatting position with both feet together. If this bothers your knees, sit on a block. & Keep your feet together and let the heels sink (if they're not already on the floor) to help stretch out the backs of your calves, your Achilles tendons (backs of the ankles) and the plantar fascia tendons (bottoms of the feet), all of which get tight from running, walking and sitting. & Separate your knees and hang your torso between your legs, stretching the gluteus and lowback muscles, or hip extensors. These muscles work in opposition to the hip flexors (the muscles you use when bending forward), and when the extensors are tight, they can inhibit your ability to fully flex at the hip joint. REFINE & Bend forward as best you can. Use your hands or forearms to support some of the weight of your torso, or if you’re flexible enough to fully flex at the hips, move your shoulders into position between your knees and if possible take your head all the way forward to the floor. & This is a totally passive posture. Let the head and neck hang forward if that feels good, or hold the head in a neutral position. FINISH & Relax and breathe. Keep your eyes open. Find a drishti (gazing point) off the tip of your nose and hold for 5-10 breaths. See if you can allow yourself to relax more deeply with each exhalation.

OCTOBER 2014

STEP 2

modified bakasana

SET UP & Come to a squatting position. Separate the feet about hip-width apart and the knees about shoulder-width apart. Depending on the range of motion in your ankles, your heels may be touching the ground or not. For most of us the heels will be off the floor; just let them hang – don’t use muscular strength to hover. & Press your knees into the backs of your triceps. & Place a block, either on the short or long side, where your head will land when you tip forward. & Plant your hands flat on the floor directly in front of you and about shoulder-width apart. Keep the fingers and palms spread wide and active, pressing equally into all parts of the hand and tips of the fingers. REFINE & Start to slowly lean forward, putting more weight into your

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shoulders and on your hands and the backs of your arms. & Place your forehead on the block for support, to help alleviate the fear of falling on your face. Move slowly, playing with balance and trying to get to the point where you don’t need the block. & Core strength begins to kick in here. Keep lifting with the abdominal muscles to pull energy up and give you the sensation of being lighter. If your knees slip, try wearing shorts and a tank top and forgo moisturiser (skin sticks to skin). & Arms stay bent. & Keep leaning forward, coming up on your toes, and once stable, pick one foot up off the floor. Place the foot down and try the other side. FINISH & Breathe. Hold each side for 5 breaths or as long as you can.

Move slowly, playing with balance

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basics

STEP 3

bakasana SET UP & Come to a squatting position. Separate the feet about hip-width apart and the knees about shoulderwidth apart. & Try to get your knees as high up on the backs of your arms as possible. (The more you can bend in the hip joints, the higher you’ll be able to take your knees.) & Push the backs of the arms into the knees, creating a tight seal between the armpits and the kneecaps. & Plant your hands flat on the floor directly in front of you and about

3 4 YO GAJ O U R N A L .CO M . AU

shoulder-width apart. Keep the fingers and palms spread wide and active, pressing equally into all parts of the hand and tips of the fingers. & Begin to tip forward to the point where both feet lift off the floor. The key to balance is the gaze. Once you can tip forward without the block, look up as high as possible. This will help keep you from falling forward. & Again, remember to move slowly, feeling balanced at every point. Don’t rocket up into the pose, hoping to find balance once you arrive!

REFINE & Once you get comfortable with balance, begin to experiment with lifting your belly and pelvic floor and straightening the arms. Core strength can help again: as your abdominals grow stronger, you’re less likely to rest your weight on the backs of your arms. FINISH & Breathe. Hold for 5 breaths or as long as you can.

OCTOBER 2014

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wisdom

purifying the

PANCHAMAYA Know and nurture every layer of yourself BY DIANA TIMMINS

3 6 YO GAJ O U R N A L .CO M . AU

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OCTOBER 2014

PHOTOGRAPHY: EVGENY ATAMANENKO/SHUTTERSTOCK.COM

What initially brought us to yoga may not be all that keeps us pursuing this transformational SDWK RI VHOIļGLVFRYHU\ ,W PD\ KDYH JUDGXDOO\ EHFRPH PRUH OLEHUDWLQJ WKDQ D VLPSOH VWUHWFK G\QDPLF ZRUNRXW RU SXUVXLW WR PDVWHU D SDUWLFXODUO\ LPSUHVVLYH LQYHUVLRQ ĪUHZDUGLQJ WKRXJK WKLV PD\ EHč 2XU UHODWLRQVKLS ZLWK \RJD KDV SHUKDSV EHFRPH GULYHQ E\ D GHHS ORQJLQJ WR NQRZ DQG QRXULVK WKH WRWDOLW\ RI RXU PXOWLGLPHQVLRQDO EHLQJ EH\RQG RXU SK\VLFDO VKHOO DQG LPSHUIHFWLRQV ZH PD\ SHUFHLYH LW WR KRVW %\ SHHOLQJ EDFN WKH OD\HUV RI RXU H[LVWHQFH ZH PD\ UHYHDO WKH IUXLWV RI RXU WUXH QDWXUH EOLVV $FFRUGLQJ WR DQFLHQW \RJLF SKLORVRSKLHV RULJLQDWLQJ WKRXVDQGV RI \HDUV DJR LQ 9HGLF WH[WV ZH DUH DOO FRPSULVHG RI ILYH OD\HUV RU VKHDWKV NQRZQ LQ 6DQVNULW DV koshas /LNHQHG WR 5XVVLDQ QHVWLQJ GROOV WKDW VHTXHQWLDOO\ VXUURXQG RQH DQRWKHU WKHVH NRVKDV EHJLQ DW RXU VXSHUILFLDO VXUIDFH DQG GHOYH ZLWKLQ WR RXU VSLULWXDO FRUH 7KH +LQGX VFULSWXUHV RI WKH Bhagavad Gita GHVFULEH \RJD DV ³WKH MRXUQH\ RI WKH VHOI WKURXJK WR VHOI WR WKH VHOI ´ DQG WKH 3DQFKD NRVKD PRGHO Č HQFRPSDVVLQJ WKHVH ILYH OD\HUV Č SURYLGHV D V\VWHPDWLF JXLGH WR VWHHULQJ WKLV KROLVWLF MRXUQH\ ³, FRQVLGHU WKH NRVKDV OLNH D PDS WKDW KHOSV QDYLJDWH P\ H[SHULHQFH RI EHLQJļLQļWKHļZRUOG ´ VD\V 0HOERXUQHļEDVHG \RJD WKHUDSLVW 6DO )O\QQ ³7KLV PDS SURYLGHV PH ZLWK UHIHUHQFH SRLQWV DORQJ WKH ZD\ ZKLFK , FDQ FKRRVH WR LQTXLUH LQWR RU LQWHUDFW ZLWK

Physical sheath (annamaya) comprised of food Vital sheath (pranamaya) comprised of life-energy Mental sheath (manomaya) comprised of thought patterns Wisdom sheath (vijnanamaya) comprised of detachment Bliss sheath (anandamaya) comprised of pure joyous awareness

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 37

w i sdo m :KLOH NRVKDV SURJUHVV IURP ODUJH WR VXEWOH OHYHOV %ULVEDQHĥ EDVHG \RJD WKHUDSLVW DQG <RJD $XVWUDOLD VHQLRU WHDFKHU /HDQQH 'DYLV UHLWHUDWHV QRQH DUH FRQVLGHUHG VXSHULRU WR RWKHUV ³$V \RJLV ZH KDYH WKH SDWK WR OLYH DOO DVSHFWV RI RXUVHOYHV IXOO\ ´ VKH VD\V ³:H DUH WR KRQRXU DQG QXUWXUH DOO GLPHQVLRQV RI RXU KXPDQQHVV DV DOO OD\HUV KHOS XV SHUIRUP LQ WKH ZRUOG DQG DUH HVVHQWLDO IRU RXU H[LVWHQFH ´ HOLISTIC HEALING

DFKHV HQHUJ\ VHHPV WR HVFDSH DQG P\ PRQNH\ PLQG JRHV FUD]\ ´ VKH DGPLWV ³$QG WKHQ WKHUH DUH UDUH DQG EHDXWLIXO PRPHQWV ZKHQ D ZLVH PLQG JXLGHV PH RU , KDYH JOLPSVHV RI VSDFLRXVQHVV ´ 2XU MRE )O\QQ VD\V LV WR FRQWLQXH WR HQJDJH ZLWK RXU \RJD SUDFWLFH ZLWK FXULRVLW\ DQG SUHVHQFH ZHOFRPLQJ DOO WKDW DULVHV Ħ DQG WKHQ EOLVV PLJKW MXVW ILQG XV Diana Timmins is a freelance health and wellbeing journalist and certified Hatha yoga instructor.

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3 8 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

ANNAMAYA KOSHA: food body The annamaya kosha is comprised of tissues, muscles, bones, organs and other physical matter, and influenced largely by environment and diet. The Sanskrit word “anna” translates to “food”; in this sense, we really are what we eat. With this notion, Swami Vishnu-Devananda (The Complete Illustrated Book of Yoga, 1960) claimed, “Man ceases to desire meat as he grows spiritually”. He reiterated the importance of yogis not only advocating a non-animal diet, but also slow mastication of food for ultimate nourishment. As the most obvious aspect, annamaya kosha is that which we most often identify ourselves with – not always favourably. However, embarking on our yoga journey may foster positive awareness of every nook and cranny that may have previously gone unnoticed. We observe the spread of our feet and palms rooting into the earth. We learn how to operate our bodies safely to ensure its optimal functioning as our vehicle throughout life. Purification techniques: asana (postures), kriyas (cleansing practices), relaxation and healthy diet (often vegetarian or vegan)

PHOTOGRAPHY: EVGENY ATAMANENKO/SHUTTERSTOCK.COM

PRANAMAYA KOSHA: energy body Ever notice a tingling sensation throughout your body, particularly within your palms, following a yoga practice? This may be one indication of connecting with your etheric body, the pranamaya kosha. This layer is composed of “prana” or vital energy, with the breath being its sole physical manifestation. While this layer cannot be seen or touched, it does serve close correlations with certain bodily functions like the respiratory and digestive systems. “We have one life force or vital energy that performs different functions in different locations of the mind and body,” explains Davis. “Prana travels through the physiological system through conduits known as nadis. For full vitality to circulate freely, we must unblock and remove impurities from the nadi. “Creating new conscious breathing patterns to replace unconscious breathing patterns through applying the techniques of pranayama removes impurities from the nadis and ensures full vitality.” Purification techniques: pranayama (breathing techniques)

OCTOBER 2014

MANOMAYA KOSHA: mind body Manomaya derives from the Sanskrit word “manas”, meaning mind. Manomaya kosha is related to our central nervous system and the waves of information (vrittis) that occupy our minds like whirlpools, although it is not directly linked with a physical structure like the brain. This layer relates our impressions of the senses via conscious and subconscious thoughts, which may influence our behaviour and habits. “Manomaya kosha is the aspect where thoughts, emotions and memories appear,” explains Flynn. “These valuable features of human existence play a vital role in managing the business of living. This aspect, however, is naturally affected by fear, doubt and confusion.” Like murky water, the mind can muddy other layers if tormented. Refrain from stirring it too vigorously, and the dirt settles. Destructive thinking habits can be reverted to those of a more constructive nature and new mental patterns can be created with appropriate intervention. Purification techniques: counselling, chanting and meditation

VIJNANAMAYA KOSHA: intellectual body The Bhagavad Gita describes “vijnana” as intuitive realisation arising from perception. It is through vijnanamaya kosha that we experience powerful intelligence and insight of our higher nature. This layer is where a profound shift occurs; an enhanced level of wisdom, self-reflection and enquiry takes place beyond thoughts and impressions fixed firmly within the grooves of our

conditioned beliefs and habits. “The wisdom aspect exists beneath the thinking and processing mind to provide discrimination between this and that, making wise decisions made from deeper understanding,” describes Flynn. “I consider it the aspect of my experiences that I can draw upon in many situations to ask not what I require, but what does the moment require for the greater good.” Purification techniques: chanting, meditation, satsang (sacred gathering) and studying of scriptures.

ANANDAMAYA KOSHA: bliss body “Ananda” means “bliss”, which reflects our true nature. Anandmaya kosha represents the state of pure awareness and presence, and is comprised of joy, contentment and delight. This is the most subtle part of ourselves, the silent witness that experiences bursts of elation which declare, “Yes, it’s a fine day to be alive!” Everyone can connect with this higher nature; in fact, children often do as they blissfully immerse themselves in play and imagination. Among adults, moments may be more fleeting and commonly experienced during deep sleep or actions that permeate joy. “Anandamaya is made up of all the moments of bliss that we ever experience,” says Davis. “Life and our senses provide us with glimpses of our inner bliss each day. We just can’t see our inner bliss nature if we become choked by disturbances in the mind or impurities in the body.” Purification techniques: devotional practices that invoke happiness.

Panchamaya meditation This adaptation of a meditation by certified yoga therapist Kathy Ornish will help you observe the dimensions of your being and the relationship between them. Try to remain present, and witness without judgement. Adopt a comfortable seated position: crown of your head over the base of your spine, face soft and expressionless. Body: notice the structure of your body. Do you sense spaciousness, or is there tension? Energy: notice the quality of the energy

in your body. Is there a sense of fatigue or are you feeling awake? Breath: observe your breath. Is it smooth and deep or tight and shallow? Mind: notice the quality of your attention, the energy in your mind and content of thoughts.

Heart: notice the feeling of your heart space. Does it feel light or heavy? Open or closed? Are there specific feelings present? Take three slow breaths, and then release the concentration on these dimensions of your being.

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Can yoga fuel the body-image blues? Yes, in subtle ways While yoga promotes

judgment when you don’t

acceptance of the body most

meet your own expectations.

of the time, practising yoga isn’t a cure-all for the bodyimage blues. In fact, in our fitness-crazed, perfectionminded society, the modern yoga industry can actually contribute to our bodyimage woes.

Schools that emphasise perfect alignment over all else can also make it hard to feel good about our body. If we abandon the idea of perfection, however, we can overcome the tyranny of alignment and begin to

Yoga is big business in

develop acceptance. “Many

Australia, as teachers, studio

people practise with the false

owners, retreat centres,

intention of achieving the

clothing and prop makers,

perfect pose,� says yoga

publishers and others try to

teacher Annie Carpenter,

make a living off the practice.

who has known students to

One consequence of the yoga

go home and practise in front

boom: “We are sold the same

of the mirror until they “get

things as the rest of the

it right�. Carpenter tells her

country – you can be thinner

students to instead find their

and therefore happier, have

perfect pose by observing

better abs, practise yoga for

what they think their body

a better butt,� author

needs and doing that.

Christina Sell says. “In this consumer culture, we’re even taught to lust after spiritual enlightenment.�

We yogis don’t have to let these potential pitfalls set us back. The good news is that yoga, when practised

Of course, yoga is a great

with awareness, offers the

form of exercise; if you

perfect means to recognise

practise it regularly, your

and confront modern

body will become toned and

stereotypes and find a

capable of more advanced

peaceful way of relating

poses. But if this is the sole

to our body by forging

reason you practise, then

our own path on the mat.

you’re only encouraging selfconsciousness. When you focus your attention on your appearance, you set yourself up for disappointment and 4 4 YO GAJ O U R N A L .CO M . AU

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YO GAJ O U R N A L .CO M . AU 4 5

EMBRACE YOUR

Yoga clothes that fit, flatter and support every body By Jean Weiss Photography by Ashley Davis Tilly

Yoga isn’t about achieving the perfect body – it’s for every body. But if we’re honest, sometimes our insecurities and body hang-ups can bubble to front-of-mind, drown out intentions of non-judgment and mindfulness and hijack a perfectly wonderful practice. Well, it’s time to stop the negative self-talk, because no matter what your shape, you can feel confident, strong and – yes! – beautiful on your mat. We asked stylists Caroline Gogolak, a certified yoga instructor, and trainer Katie Warner Johnson co-founders of the activewear clothing company Carbon38.com, to style five yoga teachers, each rockin’ her classic body type (hourglass, rectangle, apple, pear and wedge). Their fun, customised tips for yoga tops and bottoms take the angst out of shopping or getting dressed for class. Plus, they answered Yoga Journal readers’ style questions on tackling other common body confidence-sappers. Get ready to celebrate your body’s strength and grace. 4 6 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

HOURGLASS

Bust & hips proportionate, small waist Paris Latka used to feel shy about her curves and would visualise shrinking them. “Now I’m more confident,” she says, looking happy and grounded here in Tree Pose. “My curves are part of who I am. There’s no diet or exercise that can change the structure of my body, and I wouldn’t want to change, even if I could.”

STYLIST: EMILY CHOI; HAIR/MAKEUP: BRE ORTOLA/ALCHEMY

YOU ASKED

“Lucky me, I inherited cellulite. How can I conceal my butt dimples?” Steer clear of yoga pants made with thin material that feels more like tights, say Gogolak and Johnson. Instead, go for the yoga version of Spanx, a highwaisted pant made with a tightly woven compression fabric that smooths and holds in without creating a muffin top, such as Lorna Jane's Chloe Core Stability tights ($99.99, lornajane.com.au).

STYLE SOLUTIONS WHAT TO WEAR ON TOP...ԜTo show off your slender waist, say Gogolak and Johnson, try a formfitting top, such as Prana’s Hope Top on Latka (US$65, prana.com). If your shoulders are wide, opt for a broad-strapped tank top that breaks up the shoulder line, and skip spaghetti straps or T-shirts. Avoid large, loose-fitting tops that hide your curves and waist. Go for a full-coverage bra with thicker straps.

OCTOBER 2014

...ԜAND BOTTOM Any legging length, colour and fabric design work for an hourglass, say Gogolak and Johnson, as long as they hug your bottom and accentuate your waistline, like the Hardtail Flat Waist Capri on Latka (US$74, hardtailforever.com). YO GAJ O U R N A L .CO M . AU 47

RECTANGLE Shoulders, waist & hips of similar width

Torrey Newman used to work hard to highlight and define her waistline, but now she loves to wear fitted clothes that show her entire shape. “I’m strong, instead of curvy, and that’s OK,” says Newman, who looks mighty strong in Headstand to us!

YOU ASKED

“My bottom doesn’t fill out my yoga pants. How can I create curves?” Avoid the new peach-fuzz-textured pants that lose their shape easily. Instead, go for a pair made with melding fabrics, such as spandex, that hug your body and accentuate your curves. We like Onzie’s leggings ($70, theiconic.com.au).

STYLE SOLUTIONS WHAT TO WEAR ON TOP...ԜIt’s easy to create curves with a fitted tank or bra top that has a sweetheart or princess neckline that alludes to cleavage, such as the Lucy Worth The Weights Tank on Newman (US$59, lucy.com). Rectangles, say Gogolak and Johnson, also look good in a V-neck or a loose-fitting burnout tank with cut-outs that expose an attached sports bra underneath. 4 8 YO GAJ O U R N A L .CO M . AU

...ԜAND BOTTOM Rectangles can wear pants of any length, so enjoy a pair of capris like the Fabletics Salar Capri on Newman (US$31.95, fabletics.com). Or try a pant with a mesh detail or one of this season’s fun prints that add shape to your bottom half.

OCTOBER 2014

APPLE

Narrower hips & legs with rounder breasts & torso Colleen O’Brien-McFall loves wearing high-cut pants that smooth and flatter the waistline, where weight tends to accumulate first for her. But she urges women to stop waiting for the perfect body. “Go for that favourite item of clothing that you want,” says O’Brien-McFall, seen here rocking her version of Skandasana. “Get it, wear it, and love it.”

YOU ASKED

“How can I avoid showing too much cleavage without making my chest look like a pancake?” Avoid V-necks and spaghetti straps; instead, choose a thicker-strapped sports bra with a higher neckline for cleavage coverage. An underwire bra or some of the newer-shaped sports-bra cups like the Nike Pro Rival also help shape and conceal ($65, nike.com/au).

STYLE SOLUTIONS WHAT TO WEAR ON TOP...ԜGogolak and Johnson suggest apples divert attention from the belly and towards narrow hips with a looser-fitting tank top in a slenderising darker colour that comes in at your hipline with elastic or a drawstring, such as the HPE XT-Air Ultimate Vest in black on O’Brien-McFall (US$108, carbon38.com). Select a full-coverage, formfitting, full-support bra with thicker straps, such as New Balance’s The Fabulous Framer II on O’Brien-McFall (US$42, newbalance.com).

OCTOBER 2014

...ԜAND BOTTOM An apple with slim legs can pull off any pant length, so go with what’s most comfortable. O’Brien-McFall is wearing L’urv’s Sunshine Seduction Floral Compression Legging (US$153, carbon38.com). If you select a print, choose a vertical one to draw eyes away from the tummy. YO GAJ O U R N A L .CO M . AU 49

PEAR

Shoulders narrower than hips & thighs Heidi Beachley – who does a lovely Lord of the Dance Pose – carries weight in her bottom and thighs, and used to struggle with being a plus-sized yogi. Now she encourages fellow pears to just “go for it” when it comes to selecting clothes. “As I’ve matured in my practice, I’ve realised I can’t hide my body, so instead I wear tight clothes and own it,” she says.

YOU ASKED

“Which prints look best on thicker thighs?” Yoga pants made with fabrics of contrasting shades minimise thighs. Select a pant with a darker solid on the inner leg against an outer-leg pattern, or one with a dark back half against a contrasting front colour. Mesh works, too, adding contour that makes thighs look leaner. We like the Athleta Chaturanga Tight ($84.10, athleta.com).

STYLE SOLUTIONS WHAT TO WEAR ON TOP...ԜA formfitting racerback stays on narrow shoulders and shows off your waist, say Gogolak and Johnson. Accentuate your arms with a fitted tank, and shorten the length to emphasise your waist and hips, as does Beachley’s Reebok LES MILLS Printed Long Bra ($64.99, reebok.com.au). Or try a cap-sleeved T: the extra fabric adds structure to and extends the shoulders for symmetry with your bottom half. Halter and racerback bras elongate your shoulders, too, and you can pull off a low-impact spaghetti-strap bra. 5 0 YO GAJ O U R N A L .CO M . AU

...ԜAND BOTTOM Go for elongating ankle-length black leggings that are high cut and play up your slim waistline, such as Lululemon’s Roll Down Wunder Under Pant on Beachley ($109, lululemon. com.au). Skip the capris, because they disrupt the line of your legs and make them look wider. Go for boot-cut, not bell-bottoms, for a slimmer line.

OCTOBER 2014

WEDGE

Lean body, shoulders broad in proportion to narrow waist & hips Jenna Bee accepts that her body isn’t petite, and celebrates her upper-body strength and athleticism. “If clothes don’t fit, it doesn’t mean there’s something wrong with me,” says Bee, here in Goddess Pose. “I put in work to find the clothes that make me feel good, and then I stay brand loyal.”

YOU ASKED

“My thong underwear rides up in Down Dog, but I don’t want my panty lines to show. Should I just go commando?” The underwear decision is personal, but if you prefer to go without, most leggings now come with moisture-wicking fabric in the crotch. Or try the new seamless lower-rise thongs and panties that offer stealth support, such as Under Armour’s Pure Stretch Cheeky or Pure Stretch Thong ($30 for three pairs, underarmour.com.au).

STYLE SOLUTIONS WHAT TO WEAR ON TOPԜ...ԜBreak up the line of your broad chest and shoulders with a wider-strapped tank, such as the Prismsport X-Back Top on Bee (US$70, prismsport.com). Or draw attention away from your shoulders to your strong arms with a sleeveless muscle T. Avoid spaghetti straps and regular T-shirts, which can widen the look of your shoulders even more. Choose a thick-strapped sports bra.

OCTOBER 2014

...ԜAND BOTTOM You can wear leggings of any length, but a long, fitted pant best plays up your narrow waist and hips. Have fun with this season’s wild prints, including horizontal stripes, or MPG’s Perspective Legging on Bee (US$60, mpgsport.com). YO GAJ O U R N A L .CO M . AU 5 1

FEEL YOUR BEST How the practice of yoga promotes fitness of body, mind and spirit

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By Catherine Guthrie OCTOBER 2014

Photography by David Martinez YO GAJ O U R N A L .CO M . AU 5 3

INCREASED HAPPINESS

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MODEL: TIFFANY CRUIKSHANK

Yoga may lead to brighter, happier thinking all the way around. Though the mechanism is not fully understood, one study found that a consistent yoga practice is associated with a decrease in depression and both a significant increase in serotonin levels and a decrease in monoamine oxidase (a substance that breaks down neurotransmitters) and cortisol. Among meditators, a study at the University of Wisconsin, US, by Dr Richard Davidson also found increased activity in the brain’s left prefrontal cortex, associated with feelings of wellbeing and happiness.

STRONG BONES Because yoga is a weight-bearing exercise, it can help prevent bone loss around mid-life and maybe even build new bone in cases of osteoporosis. A 2001 study published in Topics in Geriatric Rehabilitation found that, whereas a broad group of participants typically lost or simply maintained bone, roughly 85 per cent of those identifying as yoga practitioners actually gained bone in the spine and in the hip.

WEIGHT-LOSS PROMOTION According to Dr McCall, yoga lowers cortisol levels. If that doesn’t sound like much, consider that stressed-out Australians are flooded with cortisol 24-7 – taxing our adrenal glands and contributing to the obesity epidemic. Turns out it’s not the most vigorous forms of yoga that lead to weight loss, either. A 2006 study out of Seattle’s Fred Hutchinson Cancer Research Center, US, found that those practising a moderate form of yoga once a week for four years lost an average of 2.25 kilograms compared to those who didn’t – who packed on more than six kilograms!

BETTER BRAINPOWER A 2013 study out of the University of Illinois, US, recruited 30 female undergraduates and had them either exercise at 60 to 70 per cent of their maximum heart rate for 20 minutes or – at a different time – perform 20 minutes of yoga. They found that the women performed significantly better on mental tests after the yoga sessions as compared to the exercise sessions.

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 5 5

PAIN RELIEF Yoga can ease your pain. According to several studies, asana, meditation or a combination of the two reduced pain in people with arthritis, fibromyalgia, carpal tunnel syndrome and other chronic pain–producing conditions. When you’re able to relieve your pain via these natural methods, your mood improves, you’re more inclined to be active, and you don’t need as much medication.

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OCTOBER 2014

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OCTOBER 2014

FEWER JOINT ACHES Every time you practise yoga, you take your joints through their entire range of motion (ideally). This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking� areas of cartilage that normally aren’t used. Joint cartilage is like a sponge, Dr McCall explains: it receives fresh nutrients only when its fluid is squeezed out and new nutrient-rich fluid can come in. Without proper sustenance, neglected cartilage can wear out like a brake pad, leaving bone exposed.

EVEN BLOOD SUGAR LEVELS Dr McCall notes that yoga lowers LDL (“bad�) cholesterol and boosts HDL (“good�) cholesterol, improving blood-fat profiles for all practitioners. In people with diabetes, yoga has been found to lower blood sugar in several ways: by lowering cortisol and adrenaline levels, encouraging weight loss and improving sensitivity to the effects of insulin. Get your blood-sugar levels down and you decrease your risk of diabetic complications.

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RI ERWK ZRUOGV VD\V (G +DUUROG WKH GLUHFWRU RI \RJD DQG VSRUWV WUDLQLQJ IRU WKH .ULSDOX ,QVWLWXWH IRU ([WUDRUGLQDU\ /LYLQJ LQ WKH 86 ³%ULQJLQJ \RJLF WHFKQLTXHV LQWR WKH J\P SDUDGLJP LV D QDWXUDO ILW ´ KH VD\V %XW LV WKH LQYHUVH DOVR WUXH" &DQ \RX FRPH WR WKH PDW ZLWK DQ H[SHFWDWLRQ RI VLPSO\ EXLOGLQJ ILWQHVV" <HV VD\V /HH Č HYHU\RQH UHFHLYHV ³)ļZRUG´ EHQHILWV IURP \RJD GHGLFDWHG \RJLV DQG J\P UDWV DOLNH ³$VDQD SUDFWLFH LV D FRGLILHG VHW RI SK\VLFDO H[HUFLVHV WKDW KHOS XV EH UDGLDQWO\ KHDOWK\ E\ GHVLJQ ´ VKH H[SODLQV ³%HVLGHV LI \RXœUH MXVW XVLQJ LW DV D ZRUNRXW DUH \RX UHDOO\ KXUWLQJ DQ\RQH"´ Catherine Guthrie is a health writer and yoga teacher.

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PHOTOGRAPHY: ©iSTOCK.COM/GLOBALSTOCK

tri ple play

IF YOU’RE ONE OF THE

Y

160,000 AUSSIES COMPETING IN

A TRIATHLON THIS YEAR, OUR 12-WEEK TRAINING PROGRAM

CAN HELP YOU ROCK IT! NOT READY FOR (OR EVEN INTERESTED

IN) A TRI? THIS PLAN

IS STILL FOR YOU. DEVELOPED BY YOGA

TEACHER AND TRIATHLON COACH SAGE ROUNTREE, IT CAN HELP YOU SWIM, CYCLE, RUN OR DO ANY ACTIVITY BETTER – INCLUDING YOGA.

OCTOBER 2014

You’re a yogi: your body is resilient, your breath is strong, and your mind is in the present on your mat. This makes you a prime candidate for tackling a triathlon. Swimming, cycling and running DUH IDPLOLDU Ħ \RX¶YH SUREDEO\ EHHQ GRLQJ WKHP VLQFH \RX ZHUH D NLG Ħ and a race that combines all three JLYHV \RX DQ RSSRUWXQLW\ WR XVH \RXU \RJDÄ¥GHYHORSHG VWUHQJWKV ZKLOH KRQLQJ JUHDWHU VHOIÄ¥DZDUHQHVV DQG HYHQ WDSSLQJ LQWR MR\ As you already know, yoga is IDQWDVWLF IRU FXOWLYDWLQJ PXVFXODU strength and flexibility and LPSURYLQJ SRVWXUH ,W DOVR KHOSV EXLOG D GXUDEOH LQMXU\Ä¥UHVLVWDQW ERG\ WKDW¶V UHDG\ WR DEVRUE WKH demands of sports training. And \RJD GHYHORSV ERG\ DZDUHQHVV VR you can apply your best form to any sport, which means greater stamina and endurance. On the flip side, training to swim, cycle and run for long stretches of WLPH EXLOGV FDUGLRYDVFXODU VWUHQJWK DQG LW IRUWLILHV \RXU ERQHV Ħ something the gentler forms of yoga DQG PHGLWDWLRQ FDQ¶W GR Ħ ZKLOH DOVR WHDFKLQJ \RX WR GUDZ RQ UHVHUYHV of willpower to keep pushing hard DQG PRYLQJ IDVW :LWK LPSURYHG DHURELF ILWQHVV \RX¶OO EH DEOH WR hold poses longer, with less tension, and to use the tools gained from WUDLQLQJ Ħ VXFK DV SHUVHYHUDQFH FRPPLWPHQW DQG VHOIÄ¥FRQILGHQFH Ħ to keep your breath calm and your mind present. 5HDG\ WR WU\ D WUL RU MXVW H[SORUH QHZ GLPHQVLRQV WR \RXU PLQGÄ¥ERG\ FRQQHFWLRQ" )ROORZ RXU IXQ Ä¥ZHHN SODQ DQG \RX¶OO EH SULPHG IRU D VSULQWÄ¥GLVWDQFH WULDWKORQ Ħ XVXDOO\ a 750m swim, 20km bike ride and NP UXQ FRQVHFXWLYHO\ Ħ ZKHWKHU you compete or not. Keep reading to get started! YO GAJ O U R N A L .CO M . AU 5 9

12

the

HERE’S HOW IT WORKS. 0RYH WKURXJK 3KDVH , EHIRUH PRYLQJ RQ WR SKDVHV ,, DQG

week

plan

WKH WKUHH SURJUHVVLYH WUDLQLQJ SKDVHV EHORZ building intensity throughout the first three weeks of each phase, then dialing back the length and intensity of workouts in the IRXUWK ZHHN WR DOORZ \RXU ERG\ WR UHFRYHU ,I \RXÂśUH RYHU DJH RU OHVV IDPLOLDU with endurance sports, reduce your phases to three weeks in length, completing four SKDVHV RI WKUHH ZHHNV LQVWHDG ÄŚ D WZRÄĽZHHN build followed by a lighter week; and repeat

M

your weekly routine

SWIM

W

AFTER EACH DAY’S WORKOUTS, INCLUDE THE CORRESPONDING 15-MINUTE AT-HOME YOGA PRACTICE(S) ON THE FOLLOWING PAGES.

TH

Long

BIKE

Intense

RUN YOGA

PHASE I

T

,,, WR JLYH \RXU ERG\ WLPH WR DGDSW On days where two workouts are listed, GR WKHP EDFNÄĽWRÄĽEDFN RU VHSDUDWHO\ DV LV FRQYHQLHQW WR \RXU VFKHGXOH %XW ZKHQHYHU you can, go directly from one sport to the next to practise transitions. Sundays, add D ÄĽ PLQXWH UXQ DW UDFH SDFH LQWHQVLW\ directly off the bike.

Form Gentle or restorative class

WEEKS 1–4

Swim & run sequences

Bike sequence

PHASE II

Moderate or vigorous yoga class (optional)

WEEKS 5–8

LONG Build your continuous swim towards 30 minutes by the end of week 7. Keep increasing the bike and run by 10 minutes in weeks 5 to 7 (up to 85 minutes) and step back to 65 minutes in week 8. Medium intensity.

FORM Pay special attention to your form, going at easy to medium intensity for 30-minute swims, 60-minute bikes and 45-minute runs. If you’re new to these sports, book a lesson with a trainer to receive personalised instruction. Good form is more efficient, making for faster times and relaxed, full breaths.

INTENSE Medium to race pace effort. Do intervals of 6–8-minute bursts with 2 minutes easy between. Start with 4 intervals in week 5, 5 in week 6, 6 in week 7 and taper to 3 in week 8.

6 0 YO GAJ O U R N A L .CO M . AU

SA

FORM Notice where you hold tension. Engage only the muscles you need to move forward, and try to relax those you don’t. Set yourself form cues to stay loose and efficient. Easy to medium intensity: 30-minute swims, 60-minute bikes, 45-minute runs.

PHASE III WEEKS 9–12 LONG Extend the length of your continuous swim until it’s 30–45 minutes; your longest ride is 60–90 minutes; and your longest run is 45–60 minutes. Race pace intensity. FORM Practise using a mantra to help you coordinate body, mind and breath as you move. Medium intensity: 30-minute swims, 60-minute bikes, 45-minute runs. INTENSE Race pace intervals: in week 9, do 1 x 15 minutes; week 10, do 2 x 10 minutes; in week 11, do 2 x 15 minutes. In the final week, taper these efforts to 3 x 90 seconds. Go easy for 5 minutes between intervals.

SU

Form

Intense

Form

Long

Intense

LONG Your longest swim, run or bike workout of the week. Relaxed and slow, easy intensity (see Key Terms, below right). For the swims, warm up, then do a continuous swim for 10 minutes or as long as you can. Build this by 5 minutes in weeks 2 and 3. For the bike and run, start with a comfortably long workout – 45 minutes or as long as you can; then increase the bike and run by no more than 10 minutes in weeks 2 and 3. In week 4, train at week 1 durations.

INTENSE intervals of short bursts of maximum effort (30–45 seconds) followed by 3–5 minutes of easy swimming, cycling or running. Start with 6 intervals in week 1, do 7 in week 2, build to 8 in week 3 and step back to 4 for your recovery week. Be sure you feel well recovered from one maximumeffort burst before starting the next.

F

Swim & bike sequences

Long

Short (after bike ride)

Run sequence

Run sequence

KEY TERMS Intervals Alternated bursts of intense activity and lighter activity for recovering. These will increase your ability to sustain effort and build speed. Form cues Phrases to remind you how to hold your body and maintain form, even when you’re tired. Think: “Mountain Pose�, “long and strong� and “fast and smooth.� Mantra A repeated, motivating sacred phrase. This could be the form cue you set in Phase II (like �fast and smooth�) or it could be your favourite Sanskrit chant from yoga class, or a prayer. Heart-rate monitors and GPS devices can be helpful for measuring levels of exertion, but your best measurement (already honed on the yoga mat) is perception of effort. Easy 50–60 per cent of maximum; comfortable but not dawdling; talking is no problem. Medium 60–70 per cent of your maximum; hard but not suffering; having a conversation is somewhat difficult. Race pace 70–80 per cent of maximum; sustainable suffering; speaking is difficult. Maximum 90–100 per cent; practically sprinting; not comfortable; cannot speak.

OCTOBER 2014

PHOTOGRAPHY: JOE HANCOCK; MODEL: KATIE ARMSTRONG; STYLIST: EMILY CHOI; HAIR/MAKEUP: BRE ORTOLA WITH A

1 Downward Facing Dog Pose (Adho Mukha Svanasana)

2 Plank Pose with leg lift

Start on hands and knees, with your hands under

wrists, and hold a long line from

your shoulders and knees under your hips. Spread

heels to the crown of your head.

your fingers wide as you press your hands down,

Keeping your core engaged and

then tuck your toes under and lift your hips.

torso steady, inhale and slowly

Externally rotate your upper arms and sink your

lift your right leg until it’s parallel

chest without exaggerating the arch in your lower

with the floor; exhale and lower it

This swim sequence builds core strength, especially along the back of the body, to help you find balance and length in the water. It also stretches the shoulders and ankles to give you of uidity .

Shift forward, shoulders over

ppy (Uttana Shishosana) Drop your knees and shift your hips over them. Move your hands forward to stretch your shoulders

y

y

y

g

as you sink your chest towards the floor. Bend at the

for 5 breaths, then lift your right arm and left leg higher as you lower

elbows if you need less intensity. Stay for 10 breaths.

your left arm and right leg; alternate to opposite sides, then go back and forth. This will create a slow-motion flutter kick that includes arm

5 Child’s Pose with side stretch (Balasana variation)

movement to build strength in your back. Repeat for 10 breaths.

Come to hands and knees and then lower your hips over your heels. Point your toes behind you to stretch the tops of the feet. Walk both arms to the right until you feel a pleasant stretch in the left side of your torso, through

s

your lattisimus dorsi (flank) muscle and left shoulder. Stay for 10 breaths, and repeat on the other side.

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 6 1

This bike sequence builds strength in the hips and thighs to help you push on the pedals. It also helps reverse the rounded back that comes from leaning over your handlebars for extended periods.

1 Chair Pose (Utkatasana) Stand with your feet pedaldistance apart. Bend your knees and lower your hips as far as you can without letting your knees go beyond your toes. Keep each knee facing straight over the corresponding foot’s second toe. Lift your arms and keep your gaze level with the horizon. Stay 10 breaths.

2 Intense Side Stretch (Parsvottanasana, variation) From Chair Pose, step your right foot 60-90cm forward and turn your left heel in about 45 degrees, keeping the outer left foot down to help stretch the left calf. Hinge your pelvis forward over the right leg, maintaining a straight spine and stopping when you feel a stretch in your right outer hip and hamstrings. Stay 10 breaths, and repeat on the other side.

62 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

Gear up

Choose equipment that helps you maintain good alignment, ensuring efficient movement that gets you to the finish line more quickly and with

SWIM

less effort. While a wetsuit isn’t necessary for a sprint race – the time it saves in buoyancy and hydrodynamics is negated by the time it takes to remove the suit during the first transition – if you need one for warmth, go for a full-sleeve version and be

3 Lord of the Dance Pose (Natarajasana)

sure to practise with it in training.

Stand on your right foot. Bend

your face well enough to stick

your left knee, taking your left

in place without the strap.

foot in your left hand behind you.

Most critically, you need a bike that

Reach your right arm in front of pelvis, stretching the chest and left thigh, areas that tighten as you ride. Stay 10 breaths, and repeat on the other side.

4 Supported Fish Pose (Matsyasana, variation) Lie on your back with a rolled towel or yoga mat against the length of your spine. Keep your hips on the floor, with the base of the mat or towel at a comfortable midback spot. Spread your arms to the sides to feel a release across the chest. Stay for 2 to 5 minutes.

5 Supported Bridge Pose (Setu Bandha Sarvangasana, variation)

fits you well. A poor-fitting bike is inefficient at best and dangerous at worst. Local specialty bike stores are best for detailed sizing advice, but your bike frame, handlebars and handlebar stem should be

Bend your knees and

appropriate for your height and

take your feet hip-width

specific leg and torso lengths.

apart. Lift your hips

Tip If you’re an experienced cyclist,

and slide a yoga block

clip-in shoes are the way to go,

below the sacrum and

but for your first sprint triathlon,

the upper buttocks. Roll

pedal shoe cages and running shoes

your shoulders down

work just fine. Bottom line: you need

towards your spine

to be comfortable, which includes

and open your palms

your helmet, of course.

towards the ceiling.

Your running shoes should be

If you feel stable, walk your feet away from the block to release the

RUN

you and lean forward from the

BIKE

Tip Use goggles that mould to

hip flexors, which can

appropriate for your stride and level of experience. Consult your local running shop to help you size and fit your best brand and model.

become short and tight

Tip Feet swell during long runs,

from cycling. Stay for

so make sure the toe box of your

2 to 5 minutes.

shoes is somewhat roomy, and

YOGA

break the shoes in before race day. Our swim, bike and run sequences can be practised at home, which means you’ll need a great yoga block and mat. Tip Wear a headband to avoid getting hair and sweat in your eyes.

OCTOBER 2014

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This run sequence balances strength and flexibility in each leg by stretching the major muscles used in running. Reclining Eagle and Legs-up-theWall also help speed recovery between workouts by encouraging relaxation and reducing swelling in the lower legs.

1 Standing Pigeon Pose with chest stretch Place your outer right ankle above the left knee. Bend your left knee as you lower your hips back and down. Once you feel steady, add a chest stretch by interlacing your fingers at your low back and either squeezing your elbows together or straightening your arms. Hold for 10 breaths and repeat on the other side.

2 Garland Pose (Malasana) Turn your knees and toes towards the corresponding front corners of your mat and sit your hips as low as you can. Allow your heels to lift if necessary, placing a rolled mat under them. Take your hands to prayer position, elbows resting lightly against your inner thighs. Hold 10 breaths and enjoy the release through your feet, calves, thighs, hips and lower back.

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5 Legs-up-theWall Pose (Viparita Karani)

Fuel up

For a sprint triathlon, in-race nutrition is less important (because of the shorter total distance as compared to Olympic-

Sit with your bottom on the

or Ironman-distance tris) than maintaining

ground, knees bent and your

a healthy, balanced diet with enough

right hip close to a wall. Roll

calories to supply your body with energy

onto your left side, relaxing

during the weeks of training. This might

your back so that your torso

mean adding a 200–to-500-calorie snack

ends up perpendicular to

to each training day and being sure you

the wall. Scoot your bottom

eat around 2.5–3 grams of protein daily

to the wall and place the

for every 500g of body weight to help your

soles of your feet on the

body rebuild muscle. Consume too little

wall. Then press into your

3 Twisting Low Lunge (Anjaneyasana, variation)

on race day, however, and you’ll hit “the

feet, lift your hips and slide

wall”: ie, low blood sugar, which will make

a rolled mat under your

Standing with your feet hip-width apart, step your

you lethargic. Sports drinks, gel packets

sacrum. Next, straighten

right foot forward as far as you can and bend your

or half a peanut butter and jam sandwich

your legs, extending your

right knee until it’s over your right heel as your back

consumed with water during the race will

feet towards the ceiling so

heel lifts. Bring your left palm to the floor under your

keep blood sugar steady.

that your heels rest against

shoulder. Lengthen your spine by pressing your right

the wall. Spread your arms

hand into your right thigh and reaching the crown of

wide. Keep your neck long

Listen up

your head forward. Then twist to the right, as you raise

and feel the weight of your

your right hand overhead, arm extended towards the

legs settle your pelvis into

ceiling. Hold for 10 breaths, feeling a stretch in the

the mat. Hold 5 minutes

right outer hip and the piriformis (located deep

or longer.

in the right buttock), as well as a stretch in the left hip flexors. Repeat on the other side.

Much of competing in a triathlon is about managing your energy and choosing the smoothest, most efficient way forward – and having presence of mind will help you log (and enjoy!) the distance. “Mindfulness emphasises purposeful attention, nonjudgment and present awareness, which can lead to a feeling of being ‘in the zone’ or achieving a ‘flow’ experience,” explains sports psychologist Dr Kristin Keim. To move mindfully, practise paying close attention to your body, breath and mind in each sport. During training, notice how your breath elevates or relaxes with your movement and level of effort,

4 Reclining Eagle Pose (Supta Garudasana) Lie on your back, knees bent, left leg crossed over right. Spread your arms to the sides and drop your knees to the right. Adjust your position as needed so that you feel a pleasant stretch along the outer left hip, through the glutes and the iliotibial band (on the outside of your thigh). Hold for 10 breaths and repeat on the other side.

then make it smooth and deliberate. Notice how your body and your thoughts react to various efforts, and choose a pace that is a reasonable challenge without inducing panic. The key is to relax and explore your boundaries. Writer Sage Rountree is an expertlevel USA Triathlon-certified coach and author of The Athlete’s Guide to Yoga and Racing Wisely. Model Katie Armstrong is a triathlete, personal trainer and yoga teacher, and owns yoga-wear company The OM Collection. (Snake Sunset print H2OM leggings pictured; theomcollection.com.)

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puberty

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Empowering teenage girls to befriend their bodies BY CAITLIN REID

Being a teenage girl today is hard. Of course, all teenage JLUOV Ħ LUUHVSHFWLYH RI HUD Ħ KDYH KDG WR JR WKURXJK WKH RQVHW RI SXEHUW\ WKH HPRWLRQDO UROOHUFRDVWHU WKDW LV WKHLU PHQVWUXDO F\FOH DQG WKH VWUXJJOH WR IRUP WKHLU RZQ LGHQWLW\ %XW QHYHU EHIRUH KDYH WHHQDJH JLUOV EHHQ XQGHU DV PXFK SUHVVXUH Ħ SUHVVXUH WR ILW LQ DQG FRQIRUP WR VRFLHWDO LGHDOV ZKLFK GLFWDWH WKDW WHHQDJH JLUOV PXVW EH EHDXWLIXO WKLQ DQG VW\OLVK :LWK XQUHDOLVWLF LPDJHV RI UDNHĥWKLQ FHOHEULWLHV DQG PRGHOV VSODVKHG WKURXJKRXW WKH PHGLD ³VHOILHV´ RI SHHUV DQG WKH FRPSHWLWLYH ZRUOG RI ³OLNHV´ RQ )DFHERRN DQG ,QVWDJUDP WKHUH LV OLWWOH ZRQGHU WKDW 0LVVLRQ $XVWUDOLD¶V <RXWK 6XUYH\ IRXQG ERG\ LPDJH LV DPRQJ WKH WRS WKUHH FRQFHUQV IRU WHHQDJH JLUOV 6DGO\ ZH OLYH LQ D ZRUOG WKDW WHDFKHV JLUOV WR MXGJH WKHLU VHOIĥ ZRUWK RQ ORRNV UDWKHU WKDQ DELOLW\ $V FKLOGUHQ JLUOV IRFXV DQG PDUYHO DW ZKDW WKHLU ERG\ FDQ GR $FFRUGLQJ WR FOLQLFDO SV\FKRORJLVW 'U 5RELQ *RRGPDQ ZKR VSHFLDOLVHV LQ FKLOGUHQ JLUOV¶ VHOIĥHVWHHP SHDNV DW QLQH \HDUV RI DJH WKHQ WDNHV ³D QRVH GLYH´ $V JLUOV DSSURDFK WKHLU WHHQDJH \HDUV WKHLU IRFXV RQ IXQFWLRQ VRRQ VKLIWV WR IRUP WKDQNV WR FXOWXUDO VWDQGDUGV WKDW REMHFWLI\ ZRPHQ DQG IRFXV VROHO\ RQ WKHLU DHVWKHWLF TXDOLWLHV 7HHQ JLUOV VRRQ OHDUQ WR XVH WKHLU DSSHDUDQFH DQG ZHLJKW WR DVVHVV WKHLU VHOIĥZRUWK $LUEUXVKHG LPDJHV RI ZRPHQ LQ PDJD]LQHV HYRNH LGHDOV WR JLUOV WKDW DUH RIWHQ XQDWWDLQDEOH DQG XQKHDOWK\ :KHQ WHHQDJH JLUOV EX\ LQWR WKLV XQDWWDLQDEOH ZRUOG RI VXSSRVHG SHUIHFWLRQ WKHLU VHOIĥFRQILGHQFH DQG UHVLOLHQFH WDNHV D KLW $ UHFHQW LQWHUQDWLRQDO VWXG\ RI JLUOV DQG ZRPHQ IURP %UD]LO &DQDGD &KLQD *HUPDQ\ ,WDO\ -DSDQ 0H[LFR 6DXGL $UDELD WKH 8. DQG WKH 86 IRXQG WKDW SHU FHQW RI JLUOV DJHG WR \HDUV RI DJH ZDQW WR FKDQJH DW OHDVW RQH DVSHFW RI WKHLU SK\VLFDO DSSHDUDQFH ZLWK ERG\ZHLJKW UDQNLQJ WKH KLJKHVW

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OCTOBER 2014

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Tips for yoga with teenage girls HELP THEM RELAX Encourage girls to express any fears they have before class so that they can understand they aren’t different – that many other girls experience the same thing.

6 8 YO GAJ O U R N A L .CO M . AU

ADDRESS FAILURE Discuss an asana as a journey and that being unable to complete a pose is the start of the journey, while falling out is a simple part of the process and not a failure.

HELP THEM FIND STILLNESS Teenage girls have busy minds, so help them find stillness by being present and focusing on their breath. MAKE A CONNECTION Explain why they’re holding a particular pose so they can understand and feel the benefits of being in it.

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POSED BY MODEL: PHOTOGRAPHY: PINKCANDY/SHUTTERSTOCK.COM

ACTIVITY LEVELS IN TEENS

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“Yoga can teach teens to work kindly with their body�

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TEEN GIRLS AND YOGA

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Befriend Your Body: the program Chloe Thorogood and Sarah Ball are developing and delivering a yogabased program designed to support and empower positive self-image in teenage girls aged 14-17 years in the Byron Bay Shire. Befriend Your Body is an eight-week yoga program supported by the local council and the Byron Youth Service. The program is designed to create a safe space for teenagers to explore, challenge and choose their response to societal perceptions around body image. It’s all about educating and empowering teenagers to make positive choices for themselves, while also providing them with the tools for self-care. These self-care practices are developed from yoga principles, simple breathing techniques, journaling and creative expression. The program also aims to create a network of informed teenagers who will support each other in establishing and maintaining positive attitudes towards body image, which can then be promoted throughout the wider community. To get involved in the Befriend Your Body program or for more info, visit sarahball.com.au.

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masterclass

mission possible Arm balances are tough, so build up to Kasyapasana with these opening and balancing poses By Jason Cran d ell

PHOTOGRAPHY: MICHAEL WINOKUR; MODEL: JASON CRANDELL; STYLIST: LYN HEINEKEN; HAIR/MAKE-UP: CHRIS MCDONALD

You already know yoga is transformational: the practice strengthens your body, focuses your mind and tempers your nervous system. But the most powerful shift occurs when you realise you can do something you didn’t think was possible. And when you exceed your own expectations, you feel a sense of empowerment that flows into every facet of your life. For many students, taking flight in a new arm balance is just such an occasion. The striking beauty and demanding complexity of arm balances can be intimidating, and if you’re like most people, these postures don’t come easily and can seem out of reach. continued on page 74

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 7 1

ma ste rcla ss

1

1 UTTHITA HASTA PADANGUSTHASANA EXTENDED HAND-TO-BIG-TOE POSE Feel external rotation in your supporting arm, while keeping your chest lifted.

2 “The most powerful shift occurs when you realise you can do something you didn’t think was possible”

2 VASISTHASANA SIDE PLANK POSE, VARIATION Engage your core and establish proper alignment in this Side Plank variation.

72 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

3 3 ARDHA BADDHA PADMOTTANASANA BOUND HALF-LOTUS FORWARD BEND, VARIATION Test whether you’ll be able to bind, and then feel the shape of the peak pose.

“When you exceed your own expectations, you feel a sense of empowerment that flows into every facet of your life”

4

4 MATSYASANA FISH POSE Create a blueprint for extending your hips in this Fish Pose variation.

FINAL POSE

5

5 KASYAPASANA BALANCE DEDICATED TO KASYAPA

Appreciate all the intermediate steps you took to build toward this complex balance pose. OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 73

ma ste rcla ss

continued from page 71 But arm balances are more accessible when you break them down into manageable steps. The truth is, the process of stepping back, taking a breath and piecing apart a challenging situation can be just as fulfilling as being able to do the arm balance itself. While all arm balances require core and shoulder strength, Kasyapasana Ī%DODQFH 'HGLFDWHG WR .DV\DSDč DOVR requires shoulder and hip flexibility. In fact, the hardest part of Kasyapasana isn’t building strong abs and arms, but rather getting enough motion in your shoulders and hips to hold your foot while firing all the muscles that keep you afloat in the pose. It may take a while to bring all of the posture’s elements together, so be patient with yourself and use the poses in this sequence to help you get there: they focus on opening the leg, hip and shoulder muscles with the support of the floor or a wall. As you move through the sequence, remember that it’s not a competition and that you don’t have a deadline. It’s an opportunity for you to get to know yourself better, to work with a challenging posture or limiting beliefs about yourself and to practise mindfully and consistently. Remember, a journey of 1000 miles starts with a single step. BEFORE YOU BEGIN

The Half Lotus component of Kasyapasana is unique. In most postures that include Half Lotus, the hip joint is flexed; in Kasyapasana, it’s extended, which requires even more flexibility in the adductors, or inner legs, and hip flexors. This means having to work the muscles on all sides of the joint to prepare your outer hips for Kasyapasana. Helpful prep poses include Eka Pada Rajakapotasana Ī2QHļ/HJJHG .LQJ 3LJHRQ 3RVHč DQG *RPXNKDVDQD Ī&RZ )DFH 3RVHč $QG to stretch your hip flexors, practise $QMDQH\DVDQD Ī/RZ /XQJHč 5RXQG RXW 74 Y O G A J O U R N A L . C O M . A U

these hip openers by stretching your DGGXFWRUV ZLWK %DGGKD .RQDVDQD ÄŞ%RXQG $QJOH 3RVHÄŤ DQG 8SDYLVWKD .RQDVDQD ÄŞ:LGHÄĽ$QJOH 6HDWHG )RUZDUG %HQGÄŤ In Kasyapasana, the top arm is internally rotated and adducted, requiring shoulder flexibility, especially in the URWDWRU FXII 3DUVYRWWDQDVDQD ÄŞ,QWHQVH 6LGH 6WUHWFKÄŤ DQG %DGGKD 3DUVYDNRQDVDQD ÄŞ%RXQG 6LGHÄĽ$QJOH 3RVHÄŤ SUHSDUH IRU WKDW &RUH VWUHQJWK LV DOVR NH\ WR KHOS \RXU ULEV pelvis and spine work together. Take 3DULSXUQD 1DYDVDQD ÄŞ)XOO %RDW 3RVHÄŤ DQG 9DVLVWKDVDQD ÄŞ6LGH 3ODQN 3RVHÄŤ WR ILUH XS your core and create stability. Also, any time you work with Lotus variations, stop immediately if you feel pain in your knee. UTTHITA HASTA PADANGUSTHASANA

Extended Hand-to-Big-Toe Pose

2 Q F H \ R X Âś Y H stretched your adductors, each hip joint should extend into Half Lotus more easily. ÄŞ,I \RXU WKLJKV DUH still tight, your leg may go into Half Lotus, but your thigh will be flexed rather than extended and pulling your foot down, making it harder to bind in Kasyapasana. If so, stretch your DGGXFWRUV PRUH ÄŤ 6WDQG DQ DUPÂśV OHQJWK IURP D ZDOO WKH wall to your right. Place your right hand on the wall. Externally rotate your arm; if the bottom arm is not externally rotated in Kasyapasana, you lose stability in the rotator cuff and scapula, making the posture harder and potentially injurious. Bend your left knee into your chest, and hold your left big toe with the index and middle finger of your left hand. Root down through your right big toe, engage your right quadriceps and broaden your chest. 6WUHWFK \RXU OHIW OHJ DKHDG WKHQ RXW WR WKH VLGH 6WUDLJKWHQLQJ \RXU OHIW OHJ FDQ FUHDWH PLVDOLJQPHQW ÄŚ WKH VWDQGLQJ KLS RIWHQ VKLIWV to the right, the chest narrows and the chin drops. If this happens, apply opposite actions: hug your standing hip towards the midline, continue broadening your chest

and keep your eyes level with the horizon. After four to eight breaths, release your OHIW OHJ 3DXVH LQ 7DGDVDQD ÄŞ0RXQWDLQ 3RVHÄŤ EHIRUH SUDFWLVLQJ WKH VHFRQG VLGH VASISTHASANA

Side Plank Pose, variation

6 L G H 3 O D Q N Z L O O help you to set up t h e a p p r opria te alignment for your lower hand, arm and shoulder. Placing your top leg LQ 9UNVDVDQD Ī7UHH 3RVHč RSHQV \RXU KLSV and challenges your balance. To create stability in your lower shoulder in all Vasisthasana variations and in our final pose, it’s essential that your hand and arm be slightly beyond your shoulder, towards the front end of your mat. That position is structurally stable. It also makes it easier to externally rotate your arm and engage the muscles around the shoulder blades. &RPH LQWR 3ODQN 3RVH DQG PRYH \RXU right hand towards the front of your mat almost a full hand’s length. Rotate your right arm so that your biceps turns towards the front end of your mat. Roll to the outer edge of your right foot, stacking your legs and placing your left hand on \RXU KLS 0DLQWDLQLQJ LQWHJULW\ LQ \RXU shoulder, bend your left knee, hold your left ankle and guide your foot into Tree Pose as high on your inner leg as you can. Feel the extra weight that the Tree Pose variation of Plank produces on your PLGGOH DQG ORZHU ERG\ &RXQWHUDFW WKH force by lifting your hips high. Integrate your core by gently hugging your navel WRZDUG \RXU VSLQH 6WUHWFK \RXU OHIW DUP towards the ceiling, take five breaths, then UHWXUQ WR 3ODQN 0RYH WR \RXU VHFRQG VLGH ARDHA BADDHAPADMOTTANASANA

Bound Half-Lotus Forward Bend, variation

%RXQG +DOIļ/RWXV DW the wall provides you with the neuromuscular blueprint you need for Kasyapasana. It’s the same shape and requires the same OCTOBER 2014

physical actions, without the added demands of the arm balance. Begin by standing an arm’s distance from the wall, with the wall on your right. Shift your weight onto your right foot, and bend your left knee towards your chest. Place your left foot in your right hip crease, and hold it in place with your right hand. Keeping hold of your left foot, gently lower your knee, feeling a stretch in your inner leg and outer hip. The higher your foot is in the hip crease, the easier it is to bind, especially in Kasyapasana. Now it’s time to work on binding. Stretch your left arm out to the side at shoulder height. Internally rotate it so the back of your hand is facing the floor, and bend your elbow as you sweep your arm around your back. Take hold of your Half Lotus foot or big toe. If you don’t have the range of movement to hold your foot, hold your waistband; this means you won’t be able to bind in Kasyapasana and you’ll have to take the same modification in the final pose.

From there, place your right hand on the wall in line with your shoulder. Rotate your hand so that your index finger is pointing towards the ceiling. Since this arm correlates to your bottom arm in the peak pose, focus on externally rotating your arm, which makes your biceps face the ceiling, and on drawing your right shoulder blade down your back. Stay here for five breaths before releasing and shifting to your second side. MATSYASANA

Fish Pose

Fish Pose in Lotus is one of only a few postures that extend the hip, which is what happens in Kasyapasana. Also, gravity helps stretch your inner legs, hip flexors and internal rotators, which need to open for you to achieve the peak pose. To prepare, sit and fold your legs into Lotus, sliding your left leg into the pose

first. Place your hands on the floor behind you and lower yourself. You can allow your knees to lift as you recline. Once you’re on the ground, let each hand hold the foot ahead of it and bend your elbows slightly, resting them on the floor. Root down through your shoulders and upper arms. Keeping engaged, lower your knees WR WKH IORRU ĪRU D IROGHG EODQNHWī Feel the stretch in your inner legs as your knees descend. Notice that your spine naturally arches as you lower your knees. Increase this curve by pressing your upper arms more strongly into the ground and lifting your chest. As your chest lifts, shift position from the back of your head to the top of your head. Be mindful of the sensations you feel in your neck, and release the posture if you have any kind of discomfort. Stay in the posture for five breaths before resting on the back of your head again and releasing your legs. Take a moment or two before repeating the pose on the other side.

m aste rc l a ss KASYAPASANA

Balance Dedicated to Kasyapa

' H V S L W H W K H strength, balance, shoulder mobility and hip opening our final pose needs, the hardest part is getting into it. The most accessible way is by binding in Half Lotus while sitting, and then lifting into the arm balance. To begin, sit in the centre of your mat, IDFLQJ LWV ORQJ VLGH &RPH LQWR +DOI /RWXV ZLWK \RXU OHIW OHJ RQ WRS 'UDZ WKH RXWHU edge of your foot deeply into your hip crease. Wrap your left arm behind your back and take hold of your foot. Next, place your right hand on the floor in line with your hip and about 30cm from your pelvis. Externally rotate your arm and draw your shoulder blade down your back. Begin to lean into your right arm and partially straighten your bottom, right leg in the opposite direction. This may sound complicated, so take a moment to picture

yourself doing the full pose. Remember, \RXœOO HVVHQWLDOO\ EH LQ 6LGH 3ODQN Č ULJKW now, you’re simply positioning other body parts for the final pose. Now, it’s time for the hard work. You may have to experiment with how much your bottom knee is bent before you lift. I start with my knee bent about 45 degrees. 0DLQWDLQLQJ WKH H[WHUQDO URWDWLRQ DQG scapular engagement of your right arm, lean more of your weight into the right hand. With your right leg straight, press the outer edge of your right foot into the floor and lift your hips. You may need to practise this step many times. If you’re able to lift your hips and maintain the bind, take a few breaths and savour the SRVWXUH 2SHQ WKH OHIW VLGH RI \RXU FKHVW towards the ceiling, draw your front ribs in, and lift your hips as high as possible. To release, let go of your foot, lower your hips to the floor and gently release WKH /RWXV OHJ &RPH LQWR $GKR 0XNKD 6YDQDVDQD Ī'RZQZDUG )DFLQJ 'RJ 3RVHč before doing the other side.

“It may take a while to bring all of the posture’s elements together, so be patient with yourself�

In this sequence, you’ve done the HTXLYDOHQW RI WKH PXVLFDO VFDOHV ÄŞWKH IRXU ÂłZDUPÄĽXS´ SRVHVÄŤ DQG WKH ELJ SHUIRUPDQFH ÄŞ.DV\DSDVDQDÄŤ 0RYH JHQWO\ LQWR ILQLVKLQJ SRVHV OLNH 6HWX %DQGKD 6DUYDQJDVDQD ÄŞ%ULGJH 3RVHÄŤ ,I \RX KDYH WLPH VLW FURVVÄĽ legged for a few minutes of meditation EHIRUH 6DYDVDQD ÄŞ&RUSVH 3RVHÄŤ Jason Crandell incorporates the best elements of power yoga, anatomical precision, and mindfulness teachings in his classes and trainings. Find out more at jasonyoga.com.

Australian Yoga Journal is now digital View the entire magazine on your iPad, Mac, PC or Android in vibrant colour

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ask the expert This issue, Brisbane-based yoga teacher Stacey Craven answers readers’ questions

balance on one foot, when you come into Vrksasana the foot will slide down to help you keep balance. To improve balance, focus more on the standing foot, FUHDWLQJ D VWURQJ IRXQGDWLRQ Č WKH URRW IRU \RXU WUHH Spread and lift the toes of the left foot, feel how this grounds the ball and heel and lifts the arches. As you lower the toes keep pressing into the heel and ball. Activating the foot in this way will straighten the left knee. Keep the knee straight as you lift the right knee and catch the front of the shin with the knee pointing forwards. Draw the navel in and tailbone down, lengthening through the waist, grounding downwards into the earth and lifting upwards towards the sun. Once you can maintain balance KROGLQJ WKH VKLQ RI WKH OLIWHG OHJ ĪOHVV VWDEOH SHRSOH SODFH RQH KDQG DJDLQVW D ZDOOč LQYHVWLJDWH IOH[LELOLW\ In full Vrksasana the sole of the right foot presses high on the left thigh with the heel pressing into the inner groin, the toes point downwards and the right knee out to the right. Bringing the foot into this position requires an external rotation of the hip joint. If your hip isn’t flexible enough, the foot will slide to allow the hip to open. If your hip is tight and you lift your foot too high you’ll compensate by lifting the hip or sticking the butt out. Overextending the hips can also cause pain or muscle tears in the inner thigh. It’s better to work this posture from where you can maintain the hipbones parallel and encourage the external URWDWLRQ :H RIWHQ QHHG WR DGMXVW SRVHV WR RXU QHHGV Č D WUHH must bend in the wind or it will break. Lower the foot to just DERYH RU EHORZ WKH NQHH ĪGR QRW SUHVV GLUHFWO\ DJDLQVW WKH NQHHč 3UDFWLVH KLS RSHQLQJ SRVHV VXFK DV /XQJHV :DUULRU II, Baddha Konasana and Pigeon. As the hips become more flexible the foot can move towards the groin. If flexibility is not your issue, the most common reason for a sliding foot is connection. In Vrksasana if there isn’t a strong enough connection between the foot and the inner thigh the foot will slide. Whether you have a piece of mat, bare skin or yoga tights under the foot, once the foot comes up, you need to engage the connection. Press the foot into the thigh and with the same pressure push the thigh back against the foot.

I seem to struggle with Vrksasana. I’m unable to keep my raised leg in the full position. I always end up placing my foot beside my ankle. I’ve tried using a sticky piece of mat or stabilising the leg on bare skin, but my foot just slides down the supporting leg. I also noticed that trying to keep the leg in the full pose causes pain in the inner thigh. Do you have any suggestions?

I recently bought my first Australian Yoga Journal as I want to get more out of my home yoga practice. My issue is getting beyond my brain. I begin a session with what I feel is a free mind and then find myself giving up really easily because the voice in my head finds it difficult to push through the mental brick wall. I cave in to the negative thoughts pretty quickly.

There are three reasons your foot might be sliding; balance, flexibility or connection. In Vrksasana, or Tree Pose, we try to be like a tree, firmly rooted to the earth yet growing up towards the sun. If you find it difficult to

It’s hard to sustain a home yoga practice and stay motivated. Negative thoughts can keep you from being in the present moment. Here are a few tips to motivate yourself to practice and be more present when you do:

78 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

PHOTOGRAPHY: AMMENTORP PHOTOGRAPHY/SHUTTERSTOCK.COM

expert advice

BE THE BEST YOGA TEACHER YOU CAN BE Find a physical space and a specific time for your practice. Honour this time and space as important. When you roll out your mat do not leave the space to answer the phone or check D PHVVDJH *LYH \RXUVHOI D PLQLPXP WLPH WR VWD\ LQ WKLV VSDFH Č say 15 minutes. If negative thoughts stop you from practising, honour your commitment and sit still in the space for the remaining time. Choose a meditation or breathing exercise. 6HOIļGLVFLSOLQH LV WKH NH\ WR D KRPH SUDFWLFH DQG PHGLWDWLRQ ZLOO help you build your concentration muscle. Have a sequence to follow. There are many places to find yoga sequences carefully created by master teachers; books, blogs, magazines like this one and online classes. By practising the same poses every day you begin to see improvements which can motivate you. You also don’t have to think about what pose to do next which allows you a more mindful practice. Move at your own pace and be intuitive about what you need on any given day. If you’re feeling fatigued you may choose to hold the poses for longer. Add a sun salute between each pose on days you want a more dynamic pace. Examine the effects on your body and mind and become aware of your strengths and weaknesses. Add inspiration with new sequences based on progressing areas of difficulty or moving into more advanced postures. Finally, if negative thoughts grip you and you can’t shake them, go upside down. Inversions are a great way to clear your head. $IWHU D IHZ PLQXWHV LQ 6KRXOGHUVWDQG +HDGVWDQG RU /HJVļXSļ WKHļ:DOO \RX ZLOO IHHO EULJKWHU $OZD\V ILQLVK \RXU SUDFWLFH ZLWK Savasana. This will allow the body to rest and the nervous system time to recover. Keep practising. With a regular home practice real insights and progress occur.

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Stacey Craven is the founder of New Farm Power Yoga in Brisbane. She is a dedicated student of Ashtanga vinyasa yoga, and teaches classes hroughout Australia. Visit newfarmpoweryoga.com.

Do you have a question about your yoga practice? Send it to us! The best questions will be published and win an Australian Yoga Journal prize pack, including a set of CDs featuring audio home yoga classes and music to practise to, plus a yoga mat bag. Email editor@ yogajournal.com.au (with “Ask the Expert� in the subject line) or write to us at PO Box 81, St Leonards NSW 1590. Please include your full name, address and phone number. Available to Australian and NZ residents only.

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1410

home practice

PHOTOGRAPHY: MICHAEL WINOKUR; MODEL: LARISSA HALL CARLSON; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN

bust stress

OCTOBER 2014

the practice Soften spots that tend to cling to stress and tension (hello, low back, hips and thighs!) with grounding squats, passive backbends, mild inversions and refreshing twists. Energetically, the poses aim to rebalance apana vayu (downwardmoving energy), allowing the mind to calm and the body to relax.

Try these soothing poses to get rid of all that tension you’re carrying around By Larissa Hall Carlson

mind-body benefits This sequence focuses on calming frazzled nerves. As you progress through the poses, you’ll encourage the nervous system to settle down; the breath retention and rhythmic breathing exercises will help your

key focal points Stress and anxiety often result from scattered and excessive upwardflowing prana (life force). Redirect your energy by focusing your attention downwards around your navel, while grounding your feet and legs in this series of poses.

body and mind emerge refreshed.

YO GAJ O U R N A L .CO M . AU 8 1

home practice

BEFORE YOU BEGIN

Gather two blocks, one bolster, two blankets and one eye pillow. Then lie on

1 MATSYASANA

2 SUPTA VIRASANA

your back and – without force – inhale

FISH POSE, SUPPORTED VARIATION

RECLINING HERO POSE, SUPPORTED

in three parts, first filling your lower

Rest your head on a block in its highest

Place a bolster lengthwise at one end of

lungs, then rib cage and finally upper

position and your mid-upper back on a block

your mat and a folded blanket on its far

chest. Exhale with ease. Continue for

at its middle height. Bend knees and place

end. Sit between your heels with the bolster

1-2 minutes. In the following poses, enjoy

the soles of your feet on the floor. Relax your

behind you, and lie back on it, head resting

3-5 breaths unless otherwise noted.

shoulder blades and breathe for 1-3 minutes.

on the blanket. Stay here for 1-3 minutes.

REPEAT POSES 6 TO 8 ON OTHER SIDE.

6 ADHO MUKHA SVANASANA

7 THREE-LEGGED DOWNWARD

8 PIGEON POSE

DOWNWARD FACING DOG POSE, VARIATION

FACING DOG POSE

Lower your right knee to the mat between

Step or hop back to Down Dog. Cross your

Lift your right leg to hip height. Lengthen

your hands. Extend through your left leg

right leg behind your left. Lengthen up

through your inner right leg and reach

and balance your weight between your hips.

through your tailbone and down through

back through your right heel.

Elongate your spine; rest your forehead on

your heels. Hang your head. At the end of

a block. Breathe gently into your low back.

each exhalation, pause for 1-2 seconds.

Repeat poses 6-8 on second side.

12 PURVOTTANASANA

13 SUCIRANDHRASANA

14 ARDHA PAVANAMUKTASANA

UPWARD PLANK POSE

EYE-OF-THE-NEEDLE POSE

HALF WIND-RELIEVING POSE

Unwind your legs and extend them in front

Lie on your back; bend both knees. Stack

Extend your legs flat onto the floor. Bring

of you. Place your hands on the floor behind

your right ankle on top of your left thigh.

your right leg towards your chest and

your hips with fingers pointing towards your

Interlace your fingers behind the left thigh.

interlace your fingers behind your right

seat. Lift your hips and press the balls of

Flex your heels and guide your legs towards

thigh. Relax and lengthen through both

your feet into the floor. Drop your head.

your torso. Repeat pose on other side.

heels. Repeat on other side.

82 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

REPEAT POSES 4 TO 5 ON OTHER SIDE

3 VRKSASANA

4 MALASANA

5 UTTANASANA

TREE POSE, VARIATION

GARLAND POSE

STANDING FORWARD BEND, VARIATION

Come to standing. Balance on your right leg;

Step feet shoulder-width apart. Bend your

Place your hands on the mat, lift your hips,

place your left foot against your inner right

knees and sink into a squat. Balance

straighten your legs and fold forward. Cross

thigh. Interlace fingers; press your palms up

between the heels and balls of your feet.

your right leg behind your left. Lengthen up

overhead. Pause for 1-2 seconds at the end

Press your palms together at heart level;

through your tailbone and down through

of each exhalation. Repeat on other side.

press elbows against your inner knees.

your crown. Repeat poses 4-5 on other side.

9 BALASANA

10 DOLPHIN

11 GOMUKHASANA

CHILD’S POSE, VARIATION

Come to all fours and then onto your

COW FACE POSE, VARIATION

Lower your hips onto your heels and press

forearms. Interlace your fingers, curl your

Sit down, and stack your right knee on top

back to Child’s Pose with straight arms. Walk

toes under, lift your knees and hips and

of your left, keeping your sit bones rooted

your hands to the left until you feel a good

straighten your legs. Hang your head and

and between your feet. Gently twist to the

stretch along your right torso. Gently

lift your tailbone to lengthen the spine.

right. Relax your jaw and shoulders. Change

breathe. Repeat pose on other side.

Pause at the end of each exhalation.

the cross of your legs; repeat on other side.

TO FINISH

Come up and set aside the props. 15 JATHARA PARIVARTANASANA

16 MATSYASANA

Then lie down, release your arms

REVOLVED ABDOMEN POSE

FISH POSE, SUPPORTED VARIATION

and legs and enjoy Savasana.

Bend your knees and draw your legs in

Sit up and place a bolster under your knees.

toward your chest. Lower your legs to the

Lie back over a blanket roll placed below

right. Hold onto your top leg with your right

your shoulder blades. Place a folded blanket

hand. Relax your shoulder blades; breathe

on your thighs and an eye pillow over your

into your left side. Repeat on other side.

eyes. Breathe gently for 5-15 minutes.

OCTOBER 2014

experience

new kid on the mat

A yoga neophyte sees the light in South East Asia

When my wife suggested a two week holiday in Cambodia I jumped at the chance. In fact, , ZDV PLG DLU DQG KDOI ZD\ WKURXJK P\ ¿VW SXPS ZKHQ , KHDUG WKH GHOD\HG DGGLWLRQ WR WKH KROLGD\ “... For a yoga retreat.” Now, while I had done about two handfuls of yoga in P\ WLPH Ħ , NQHZ D 'RZQZDUG 'RJ ZKHQ , VDZ RQH DQG FRXOG VDOXWH WKH VXQ LI WKH VLWXDWLRQ DURVH Ħ , ZDV FHUWDLQO\ QR \RJL LQ ZDLWLQJ %XW KRZ KDUG FRXOG LW EH Ħ WKUHH DQG a half hours of yoga a day and the rest is free time? I’m in! Six months later and not a yoga class between then 8 4 YO GAJ O U R N A L .CO M . AU

and now, I find myself on the top floor of the Empress Hotel in Siem Reap, Cambodia. It’s about a par four away from what is arguably the most amazing of the seven ZRQGHUV RI WKH ZRUOG Ħ WKH WHPSOHV RI $QJNRU :DW Soon my own wonder at what the hell I’m doing here starts to kick in. I discover I’m the only male in the class OCTOBER 2014

PHOTOGRAPHY: SAUL GOODWIN

By Sa u l G o o dwin

PHOTOGRAPHY CLOCKWISE FROM TOP: BANANA REPUBLIC IMAGES/SHUTTERSTOCK.COM; NATALIA DAVIDOVICH/ SHUTTERSTOCK.COM; DIEGO CARDINI/SHUTTERSTOCK.COM; COURTESY EMPRESS ANGKOR HOTEL; RAWPIXEL/ SHUTTERSTOCK.COM

Opposite page: retreat facilitator Liz Costigan; a monk in Angkor Wat; a local woman sells green mangoes; traditional Khmer Cambodian dancers; a room at the Empress; a contemplative monk in Angkor Wat

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 8 5

ex p er ie n ce A morning yoga class at the Empress Hotel

nodding off at the table. I’m already \RJDļHG RXW DQG LWœV RQO\ GD\ RQH

Č WKRVH RWKHU SDUWQHUV DQG KXVEDQGV , PHW in the lobby earlier are apparently NPP Ī1RQļ3UDFWLVLQJ 3DUWQHUVč KHUH WR UHWUHDW but not to do yoga. Our teacher Liz welcomes us all and says today’s class will be a restorative one Č QLFH DQG HDV\ MXVW WR ZDUP LQWR WKLQJV Four minutes later I am sweating bullets Č KXIILQJ DQG JUXQWLQJ ZKLOH DWWHPSWLQJ to contort myself in such a way that could 8 6 YO GAJ O U R N A L .CO M . AU

only otherwise be achieved in a car crash. My fellow yogis are all serene smiles, seemingly unfazed, perhaps even enjoying the proceedings. By class end I can hardly manage to gasp out my “Namasteâ€?, let alone roll up my mat and put away my other WRROV RI WRUWXUH ÄŚ P\ ÂłEORFNV´ DQG ÂłVWUDS´ That night, exhausted, I make a cameo DSSHDUDQFH DW GLQQHU ÄŚ WZR VPDOO GLQQHU rolls is all I can manage before I start

On offer before the morning yoga session WKH QH[W GD\ LV D RQHÄĽKRXU PHGLWDWLRQ FODVV I’ve never really been one for meditation and, at 5:30am in the morning, I decide that I am definitely not one for meditation. The idea of lying still, with my eyes closed and not thinking of anything for an hour is great ÄŚ , FDOO LW VOHHS ÄŚ DQG VR WKDW LV ZKDW , GR until the morning class kicks off. This starts with much enthusiasm on my part until the teacher politely tells me it might be better if I set up my mat in the “red cornerâ€?. The red corner, I soon discover, is reserved for menstruating woman who are given special yoga poses so as to avoid blood pooling in their uterus. Not having a uterus myself, I figure being placed in the “red cornerâ€? isn’t exactly a yoga promotion. I spend the class with those women who are at “that time of the monthâ€?. We ache together, moan together and lament the bad timing of nature’s cycle of life. OCTOBER 2014

PHOTOGRAPHY: SAUL GOODWIN

AND IN THE RED CORNER...

PHOTOGRAPHY CLOCKWISE FROM TOP: KUSHCH DMITRY/SHUTTERSTOCK.COM; PETE NIESEN/SHUTTERSTOCK.COM; STEPHANE BIDOUZE/SHUTTERSTOCK.COM; SAUL GOODWIN; STEPHEN BURES/SHUTTERSTOCK.COM

Above: The village on the water (tonle sap lake); bottom left: an elephant at the gate of Angkor Thom

OCTOBER 2014

YO GAJ O U R N A L .CO M . AU 87

ex p er ie n ce

The ignominy of my morning demotion carries on into breakfast. My arms and hands shake so uncontrollably that any attempt at getting my noodle soup to my mouth results in an involuntary sprinkler action that spatters noodles, shallots and bits of chicken far and wide across my table. My coffee has to be drunk through a straw and my only means of getting IRRG WR P\ PRXWK LV FDQLQH VW\OH Č KHDG to bowl and start lapping. Tired and still hungry, I sleep most of the day, dreading the afternoon’s class. By afternoon the death shakes have stopped and the deep aches have set in. I also find my flexibility appears to have become even worse. Yesterday I could touch my toes, but now I find I can barely get past my knees. My fingers dangle in mid air as my feet shimmer way RII LQ WKH GLVWDQFH Č EDUHO\ YLVLEOH OHW DORQH DWWDLQDEOH $P , JRLQJ EDFNZDUGV Č GHļ\RJLI\LQJ" $P , JRLQJ WR HQG XS OLNH D %DUELH 'ROO Č XQDEOH WR EHQG DW WKH waist with no movement in my knees and HOERZV" Ī+RZ GLG VKH HYHU PDQDJH WR GULYH WKDW SLQN &RUYHWWH RI KHUV"č , QRZ IHHO OLNH

the old ruins in Siem Reap, only more dilapidated, eroded and much less likely to draw busloads of Japanese tourists to visit what is left of me. I consult my teacher about my concern of lack of progress. She tells me, “Yoga is not a race, it’s a life journey. The path never ends and we can go only one step at a time, each day a little better than before�. This is encouraging, cryptic and frightening all at once. THE MAGIC OF ANGKOR WAT

On day three we venture out to visit WKH $QJNRU :DW WHPSOH FRPSOH[ LQ WKH searing midday sun. My knowledge of these 12th Century Khmer masterpieces is garnered from a few postcards from friends and a pirated copy of Tomb Raider EDFN DW WKH KRWHO %XW QRWKLQJ ÄŚ DQG , PHDQ QRWKLQJ ÄŚ FRXOG KDYH SUHSDUHG me for the sheer magnitude of what King Suryavarman II and his descendants achieved out there in the jungle. Rafting massive slabs of stone some 60kms down river, everything crafted and built by hand on such a large scale and with intricate carvings and attention paid to the most PLQXWH GHWDLO ÄŚ DOO DFKLHYHG ZLWKRXW D VLQJOH %XQQLQJV VWRUH 7KH PRVW MDZÄĽ dropping factoid for me is that the main

complex was completed in a little over \HDUV 7KLV LV P\ HSLSKDQ\ ÄŚ , GHFLGH if Suryavarman II can build a whole city with just his hands in 30 years, surely I can build my body back in three days. My personal yoga challenge has begun. THE GETTING OF WISDOM

The following day sees me take the initiative of saying goodbye to my sisters and stepping out of the red corner, boldly placing my mat at the front of the class. Whatever asana is thrown at me, I do with vigour, calm and SRLVH ÄŚ ELJ \RJD EUHDWKV LQ ELJ \RJD EUHDWKV and the odd grunt out. I had even attended the morning meditation. I may have slept through most of it, but I was there. Yoga, I find, is as mental as it is physical. I become more aware of each asana, HDFK EUHDWK DOO ZLWK WKH VL[ KRWHO VWDII standing around watching our every move. They look as concerned and terrified as I must have in my first class. The staff member closest to me seems to have an overwhelming concern for my wellbeing, and keeps offering me bottles of water and a towel. I ask him afterwards what he makes of all these women and me contorting ourselves, day in day out. It turns out yoga isn’t big in Cambodia. The one pressing question he has: “Why do you GR DOO WKHVH VWUHWFKHV DQG ZDUPÄĽXSV EXW never run anywhere?â€? Good question. I tell him, “Yoga is not a race, it’s a life journey. The path never ends and we can go only one step at a time, each day a little better than beforeâ€?. The poor guy now looks more confused about me than he had been about yoga. THE BREAKTHROUGH

$V WKH GD\V WLFN RYHU P\ yoga practice begins to turn a corner. The aches and shakes have abated, soup and spoon make the journey to my mouth with ease, my fingers and toes meet up easily like old friends and I’m sleeping 8 8 YO GAJ O U R N A L .CO M . AU

OCTOBER 2014

PHOTOGRAPHY: LENAR MUSIN/SHUTTERSTOCK.COM

“Nothing could have prepared me for what King Suryavarman II achieved out there in the jungle�

Fact file

PHOTOGRAPHY: COURTESY EMPRESS ANGKOR HOTEL

DV GHHSO\ DV .LQJ 6XU\DYDUPDQ ,, KLPVHOI ÄŚ HVSHFLDOO\ ZKLOH meditating. I am in the zone. 7KLV -HGL =HQ VWDWH DIIHFWV RWKHUV WRR ÄŚ WKH 133V VWRS asking me to join them in their nightly forays into Siem Reap’s QRWRULRXV DQG DSWO\ QDPHG 3XE 6WUHHW IRU IJ EHHUV DQG FRFNWDLOV Tuk tuk drivers are happy to let me walk on by, store owners concede quickly to my calm haggling and none offer me any of the famous “happy pizzaâ€?, as I look like I’ve already had my fill. By week’s end, I truly feel amazingly relaxed. Not only that, I also feel that I’ve experienced more of Cambodia than I had LQLWLDOO\ WKRXJKW , ZRXOG ,ÂśYH WLFNHG RII PRVW RI $QJNRU :DW been to lotus farms, had massages, taken tea at the Butterflies Garden, shopped smart, haggled smarter. I head home feeling like I’ve actually had a holiday rather than feeling in need of another one, like so often we do. $QJNRU :DW ZDV D WKULYLQJ FLW\ DW LWV SHDN ÄŚ RQH RI WKH ODUJHVW and most robust examples of civilisation in the World at the time, though for some reason it fell into decline. People started to leave, move away and this once great city was abandoned altogether, left to fall into ruin. Perhaps not as historically significant, though personally as dramatic, was my fall from my yoga pedestal. I had JUHDW LQWHQWLRQV WR PDLQWDLQ P\ SUDFWLFH RQ P\ UHWXUQ KRPH however, my yoga life slipped away from me as quickly as my &DPERGLDQ VXQWDQ 7KRXJK OLNH WKH WHPSOHV RI $QJNRU QRW DOO is lost. I still resort to my yoga breathing when I feel stressed, I know what poses and stretches to pump out if my body feels tight and tired and I also know that I am only a handful of classes away from that nimble, flexible, calm self I left in Cambodia. $IWHU DOO DV RQH JUHDW SHUVRQ RQFH VDLG Âł<RJD LV QRW D UDFH it’s a life journey, the path never‌â€?

ACCOMMODATION: We stayed at the Empress Hotel in Siem Rep. Everything was included – entry to Angkor Wat with guide, buses to fish farm, orphanage, Butterflies Garden cafÊ – in the price (from $1650) besides airfares – which we got very cheaply through Air Asia (airasia.com/au). There were options to do cooking classes, arts and crafts, etc, at extra cost.

RETREAT INFO: The tour was organised by the lovely Liz from Byron Bay Yoga Lounge (byronyogalounge.com). She offers retreats to Cambodia, Bali, Burma and Java.

OCTOBER 2014

teaching

ask the mentor

Nikola Ellis on why modifying a pose isn’t yoga therapy

A student arrives at your regular class and tells you she’s got a disc lesion. Just behind her is another student who mentions he’s got tendonitis. And right at the back is a new student who you can see is struggling to keep up. How do you manage all these diverse bodies in one class? And these are just the restrictions you know about!

9 0 YO GAJ O U R N A L .CO M . AU

“Each student needs to be treated differently – simply prescribing ‘two Down Dogs’ in the same way a doctor might prescribe pain killers just doesn’t workâ€? Âł:KDW GRHV WKLV SHUVRQ QHHG"´ $QG WKH answer is sometimes surprising. A PRESCRIPTION FOR YOGA

I’m often asked by yoga teachers, “What’s D JRRG SRVH IRU EDFN DFKH"´ RU Âł:KDW practice should I give a student with GHSUHVVLRQ"´ 7KHVH TXHVWLRQV DUH D JUHDW start, because they acknowledge that VWXGHQWV ZLWK VSHFLDO QHHGV UHTXLUH PRUH than a general asana class. But they also highlight a way of thinking that is at odds with the principles of yoga therapy. Yoga WKHUDS\ LV QRW SUHVFULSWLYH ÄŚ WKHUH LV QR

VLQJOH SRVH RU VHTXHQFH WKDW IL[HV EDFN SDLQ no pranayama that is good for everybody with depression. Each individual student QHHGV WR EH WUHDWHG GLIIHUHQWO\ ÄŚ VLPSO\ SUHVFULELQJ ÂłWZR 'RZQ 'RJV´ LQ WKH VDPH way a doctor might prescribe pain killers MXVW GRHVQÂśW ZRUN One of my teachers illustrated this by describing a couple who arrived at his yoga studio with the same health conditions ÄŚ REHVLW\ DQG GHSUHVVLRQ $ VWDQGDUG Western way of treating these students would be to ask, “What does the literature say is the best way to treat depression and OCTOBER 2014

PHOTOGRAPHY: CREATISTA/SHUTTERSTOCK.COM

Wi t h o n e i n t h r e e Au s t r a l i a n s receiving a cancer diagnosis during their lifetime, two million Australians experiencing anxiety and up to 80 per cent experiencing back pain, you can be sure that for every student who tells you about their condition, there are several others suffering in silence. Yo g a i s , a n d a l w a y s h a s b e e n , therapeutic. But the rise of large group classes and the popularity of flowing YLQ\DVD VW\OHV KDYH FUHDWHG D ÂłRQHÄĽ VL]HÄĽILWVÄĽDOO´ DSSURDFK WR \RJD WKDW MXVW doesn’t work for much of the population. How do you stop and modify a practice IRU VWXGHQWV ZLWK LQMXULHV ZKHQ \RXÂśUH GHPRQVWUDWLQJ D QRQÄĽVWRS IORZ VHTXHQFH" It hasn’t always been like this. Yoga was WUDGLWLRQDOO\ WDXJKW LQ VPDOO JURXSV RU RQHÄĽ WRÄĽRQH DOORZLQJ WKH WHDFKHU WR WDLORU HDFK practice to the needs of the individual. In PDQ\ FODVVHV WRGD\ ÂłPRGLILFDWLRQ´ PHDQV DGDSWLQJ D JHQHUDO SUDFWLFH VR WKH LQMXUHG student can stagger through without doing WKHPVHOYHV D JUHDWHU LQMXU\ 7KDW LV QRW WKH goal of yoga therapy. Rather than offering a prop or modification to help a student manage a pose that would otherwise be too challenging for them, yoga therapy goes back to the traditional roots of yoga and ORRNV DW HDFK XQLTXH LQGLYLGXDO DQG DVNV

obesity?� But the yoga therapist takes a more nuanced approach. After spending time with the students, the teacher determined that the husband was overweight as a result of drinking too much alcohol. His alcohol consumption KDG VN\ļURFNHWHG VLQFH ORVLQJ KLV MRE several months ago, an event that had propelled him into depression. The wife was depressed as a result of her weight JDLQ Č VKH IHOW H[KDXVWHG XQKHDOWK\ DQG MXGJHG E\ KHU IULHQGV PDNLQJ KHU reclusive and unhappy. Even though they have the same symptoms, the causes are very different and so the yoga therapist offers different SUDFWLFHV Č PDQWUD IRU WKH KXVEDQG ĪRIWHQ XVHG WR WUHDW GHSUHVVLRQč DQG G\QDPLF asana for the wife to help her regulate her eating habits and improve her physical health. I’ve simplified the story, but it’s D JRRG H[DPSOH RI KRZ \RJD WKHUDS\ GHDOV with the whole person. But back to the question of how do you manage a number of diverse bodies in

a group asana class: while there are many techniques to help you work with groups ĪWKH PRVW LPSRUWDQW RQH EHLQJ WR HGXFDWH and empower your students to practise LQ WKH ZD\ WKDWœV EHVW IRU WKHPč VWXGHQWV with specific conditions would benefit from private yoga therapy. For a yoga teacher, this offers many benefits. Firstly, you get to know your students and understand their bodies, motivations and concerns. Secondly, you can offer them a home practice that specifically targets their individual needs. Thirdly, you can provide tailored guidelines to help your students get the most out of JURXS FODVV Č IRU H[DPSOH WHDFKLQJ WKHP why and how to modify certain types of poses in order to practise safely. Nikola Ellis is the principal teacher at Sydney’s Adore <RJD čDGRUH\RJD FRPď 6KH is a certified Level 3 teacher, DQ (Č5<7 WHDFKHU DQG PHPEHU RI WKH ,QWHUQDWLRQDO $VVRFLDWLRQ RI <RJD 7KHUDSLVWV

WRITE TO US AND WIN! Do you have a question about teaching you’d like answered? Let us know! Published questions will receive a FindYoga.com.au teacher listing for one year, valued at $180. Email us at editor@yogajournal.com.au (with “Ask the Mentor� in the subject line), message us on our Facebook page or write to us at PO Box 81, St Leonards NSW 1590. Please include your full name, address and phone number.

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AYJ D I RECTO RY TEACHER TRAINING

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OCTOBER 2014

It’ll take years off you. Bowel cancer is the second biggest cancer killer in Australia. But with

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the ayj interview

How did you first come to yoga? I’d spent a long time in England working and my goals were based on money and success. We had a family business in printing and computer graphics and I was under pressure to emulate my dad, but I didn’t really feel like I was myself in that business. Although it was successful, I wasn’t happy and when my dad retired I took the opportunity to change direction, so I came over here. I did an MBA and worked in printing, but I still wasn’t really satisfied. I was drinking and eating too much and smoking. I used to do half marathons and I did my back in running. I was in so much pain, I couldn’t put my socks on. My girlfriend suggested I take up yoga. When I got my permanent residency, I decided it was time to move on from my job and I did a teacher training in 2008. I met Brian Kest, a Power Yoga guy, in 2010 in Sydney. I really resonated with Brian and I went to Santa Monica to practise regularly with him.

How did you come to start Barefoot Yoga?

Crawf Weir, 46, grew up in the UK with an expectation that he would follow in his father’s footsteps and take over the family business. He moved to Australia in 2004 to pursue an MBA and worked for a few years in the printing industry but felt dissatisfied. He stumbled upon a new direction when he started yoga to help with a bad back. With yoga, a whole new approach to life and a softer approach to management opened up to him, and he followed this new path all the way to opening Australia’s first donation-based yoga school, Barefoot Yoga, in Sydney. By Tamsin Angus-Leppan

9 8 YO GAJ O U R N A L .CO M . AU

How does Barefoot Yoga work? Barefoot Yoga has been going since late 2012. I learned a lot from mistakes from the past. Before, I was a hard taskmaster; I thought you had to be hard to get on, that was what my dad was like. Since I’ve started running a yoga business I’ve had to be more myself and more tolerant and patient. Now I’m a big believer in empowering people. The teachers at Barefoot <RJD DUH VHOIÄĽHPSOR\HG WKH\ UHQW WKH VSDFH IURP PH :H ZRUN RQ D split, so we’re all effectively busking. So it’s more of a collaboration. The DYHUDJH WKDW SHRSOH GRQDWH IRU D FODVV LV IJ :H KDYH FODVVHV D ZHHN If we get 40 people per day we break even. How it works is people appreciate ZKDW ZH GR 7KH IDFW WKDW ZHÂśUH RIIHULQJ \RJD ZLWKRXW H[SHFWDWLRQV LV a really big thing. I think when you say to somebody, “I trust youâ€?, it’s really powerful. People respect that and respond to that. The whole business is based on trust. Barefoot Yoga is all about inspiring trust and integrity. We’re teaching from the heart, not from the wallet. My hope is that if people feel like they’ve been trusted and respected, it rubs off To find out more about Barefoot in their lives and they pass it on. Yoga, head to barefootyoga.com.au

OCTOBER 2014

PHOTOGRAPHY: NICKY PULLEN

barefoot busker

What I found fascinating about Brian Kest’s studio was WKDW LW ZDV GRQDWLRQļEDVHG Č WKHUH ZDV D ER[ LQ WKH FRUQHU no reception, no memberships, you just put your mat down, SUDFWLVHG DQG WKHQ SXW VRPH PRQH\ LQ WKH ER[ , ZDV EORZQ away by this. So what I started to do when I came back to Sydney was to rent spaces and put my hat down in the corner and that ZDV WKH GRQDWLRQ ER[ 6R , ZDV OLNH D \RJD EXVNHU , VSRNH WR %ULDQ DQG KH HQFRXUDJHG PH WR RSHQ D GRQDWLRQļEDVHG VWXGLR DQG , FDPH XS ZLWK WKH name Barefoot Yoga. I wanted it to sound natural. I thought there was a lot of mystique about yoga, if you called it a Sanskrit name it would scare SHRSOH RII %HLQJ GRQDWLRQļEDVHG \RXœUH RSHQLQJ WKH GRRUV WR HYHU\ERG\ DQG I wanted something that sounded no frills, something that anybody could do.

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Buy online at www.powerliving.com.au/modernyoga

Core yoga poses explained and illustrated Discover the power of meditation

Yin yoga sequences Understand your belief systems and change your mental state for the better

Nutrition and the ILULÄ[Z VM LH[PUN ^LSS Be touched by the wisdom of traditional yogic teachings

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