Indiana & Yoga Magazine Summer 2016 Issue

SUMMER 2016

Partner Poses For the Wholeness of Family

Hoosier Yogi: Nancy Schalk Going Green:

Home Energy Solutions

Yoga and Addiction Recovery

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CONTENTS

In this issue 11

Editor's Note 3 Our Contributors

4

Opinion Column: The Yogarazzi 6 Food Column: Local Mindful Eating 8

Family & Kids

8

Yoga and Movement in Middle School

46

Partner Poses: For the Wholeness of Family

50

54 Community Monumental Yoga

11

Acro Yoga in Indy

12

What’s SUP with Yoga?

14

Hoosier Yogi: Nancy Schalk

18

Conscientious Life

Practice Safety in Twists

54

Triathletes: A little yoga goes a long way

57

Self Study

Going Green: Home Energy Solutions

24

Going Solar

27

INDYoga Votes

30

Artisans

Meditation for Beginners

63

Greenspace of the Mind

64

Mudras: Yoga of the Hands

66

Sanskrit: Namaste 70

Indiana Artist: Jamie Locke 32 Indiana Made

Physical Yoga

34

How Yoga Changed Me: Anne Alderfer

72

Feature

Directory of Studios 74

Yoga and Addiction Recovery 36

Poetry 79

Nikki Myers, Rolf Gates, Taylor Hunt

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INDIANA & YOGA MAGAZINE ISSUE I

EDITOR'S NOTE

Editor's Note Yoga, from India to Indiana Historians look back at old publications, not for face value of its content, but as artifacts that tell the story of human civilization. According to popular belief, the origin of yoga was beginning in the Indus Valley, 5,000 or more years ago, before what we call Hinduism or Buddhism existed. The Indus Valley held a civilization occupying present-day Pakistan, south Afghanistan and Northwest India. The Vedic texts were written down 3,500 years ago, followed by The Upanishads about 2,500 years back, and over 1,500 years ago Patañjali’s Yoga Sutras were complete.

For thousands of years, yoga evolved and interwove with the vast array of religious and secular traditions throughout India. During the two centuries of India’s British occupation, western Judeo-Christian scholars defined what came to be known as the religion “Hinduism” (although it is more diverse than all the branches of Christianity combined).

They also acculturated “yoga” from the Brahmin (priestly) caste’s emphasis on the ancient texts, and this understanding has directed yoga’s global path ever since.

Beginning about 120 years ago, yoga migrated to the West through icons such as Swami Vivekananda, Paramahansa Yogananda, and the “grandfather of American yoga,” Sri Krishnamacharya. The latter's students included B.K.S. Iyengar, Pattabhi Jois, T.K.V. Desikachar, and the “mother of western yoga,” Indra Devi, who introduced Hollywood and

INDIANA & YOGA MAGAZINE ISSUE I

1950s American housewives to the maledominated world of yoga. Almost all yoga lineages in the United States are traceable or influenced by these 20th century teachers. Some of Indiana’s first yoga teachers were their direct students in the 1960’s and 70’s.

Today yoga is growing in Indiana in a rich blend of Eastern and Western history. This is more than a mere fad. Indiana & Yoga Magazine does not wish to judge or promote one yogic culture, system, school, lineage, philosophy, tradition, studio or even an individual yogi as better than another. We are here as observers and recorders of today’s local yoga community. We are also proponents of the health benefits yoga and mindfulness have on the mind, body and spirit of the individual, and vicariously, the society in which that individual lives, and even on the Earth itself.

This magazine is not a new Vedic text, nor do we extol a list of virtues to usurp anyone’s personal belief system. The term yoga originates from the word “yoke,” to join together.

It means “union” and helps unite people from multiple cultures and religions. Yoga is diverse and does not discriminate. Yoga, over the last 50 years, has become interwoven with Indiana culture, and its effects are good for Indiana.

We strive for Indiana & Yoga Magazine to tell the best story of 21st century Indiana and our new yoga-inspired traditions. Historians will be the judge.

- Ryan Baggett

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CONTRIBUTORS

Our contributors Anne Alderfer

Emma Huddleston

Anne Alderfer, RYT 200, is a hospice social worker,

Emma Faesi Hudelson has too many

wife, mother of three amazing adult sons, aspiring

dogs. When she's not taking care of

writer, meditator, former yoga teacher and life

them, she's practicing or teaching

adventurer. Anne first discovered yoga in 1978,

Ashtanga yoga, making vegan

studied the lineage of the Himalayan Masters

enchiladas with her husband, or telling

and later taught her own integrative style of yoga

undergraduates not to use semicolons.

On page 72

On page 36

for 15 years. Currently Anne prefers being the student on the mat in yoga classes and learning to strengthen, flex and accept her changing body and self.

Betsy Alt On page 18

Betsy holds a master's in public relations from IU and works as a freelance marketingcommunications strategist. She is passionate about helping businesses and individuals tell their unique stories. A yogi since 2003, she earned her

Nichol Kirby On page 12

200-hr YTT with Nancy Schalk at All People Yoga

Nichol Lindsey Kirby is an Indianapolis

Center in 2005 and has taught off and on in the

native with a love of animals; chicken

years since. Betsy lives in SoBro with her rescue

farmer, rescuer and rehabilitation

dog, Romi.

specialist of dogs and rabbits, and licensed game breeder. A true

Janmarie Connor On page 64

Janmarie Connor is central Indiana business owner and an international organization development and change management consultant. A graduate of Indiana University

academic, Nichol is an American Sign Language Interpreter, Deaf and Deaf­ Blind advocate, and medical researcher.

She is a PhD Candidate at the Aalborg, Denmark Institute of Humanities and Medicine, where she is researching rare genetic diseases. AA, BS, MA.

and the Gestalt Center for Organization and Systems Development, Janmarie has worked in both corporate and nonprofit settings in North and South America and in Asia. Janmarie is a Heartfulness Meditation trainer with nearly 25 years of study and practice in this heartÂŹbased Raja Yoga method. She and her husband Bob live in Indianapolis. They have two grown sons.

Mindi Epstein

On page 14

Heather T Leo, e-RYT500, is the coowner of Balance Yoga located in Carmel

On page 66

IN. Her classes range from traditional

Mindi Epstein is the owner of Peace through

Indoboard Balance Training, Slackline

Yoga in Zionsville, Speedway and Danville. Peace through Yoga owner Mindi Epstein founded Main Street Yoga in Speedway prior to purchasing Peace through Yoga in Zionsville. A third studio in Danville was opened in May 2015.

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Heather T. Leo

Yoga to Paddle Board Yoga (SUP Yoga), and AcroYoga. Heather is a brand ambassador for Indoboard, SUPLove and is a Yogaslacker. Connect with her at a class at her studio or on one of the waterways of Indianapolis.

INDIANA & YOGA MAGAZINE ISSUE I

CONTRIBUTORS

Alli Louthain

Purvi Patel

Alli Louthain grew up skiing, hiking and biking in

Purvi is from a small town in Michigan.

Salt Lake City, Utah. She has always enjoyed an

She is a Ball State Alum with a

active, healthy lifestyle as she’s moved all over the

Bachelors of Science in Psychology and

country, including to Hawaii, where she met her

Criminology. She is E­RYT 200 + 500

husband. As a lifelong athlete and mother of three

RYT certified, teaches in Indianapolis

young kids, Alli loves the way yoga has kept her

area and co­leads a 200 RYT program at

flexible and grounded for almost a decade.

Practice Indie. Family, community and

On page 50

Alli has her RYT through Yoga Alliance and is 200hr certified. She teaches a variety of classes from Prenatal and Chair yoga to Intermediate levels, and specializes in teaching classes for teenage

On page 70

the sense of being a lifelong student are very important to her. She loves music, animals, dining out with friends and a good glass of red wine.

girls and partner yoga for "Tall Ones and Small Ones" of all ages infused with her own motivational speaking style. One of her favorite classes to teach is "Family Yoga" at the YMCA in Avon where her husband and two older kids join her every week! She has also been honored to head up

Alyssa Pfennig On page 54

the Family Yoga Section for the Indianapolis

Alyssa Pfennig, CAE, RYT 500, is

"Monumental Yoga" event three years in a row.

passionate about sharing yoga and mindfulness with others so that they

Jennifer Malins On page 8

Jennifer Malins is a certified Integrative Nutrition Coach, Licensed HeartMath® Coach, teacher, and author of Soul Destination: 8 Paths to Balance, Consciousness, Inspiration and Freedom. She works with clients 1-1 and in groups, conducts workshops, and writes health-based articles for local publications. In addition to health coaching, Jennifer also enjoys teaching, which includes ESL and working with children and adults with learning challenges. A yoga enthusiast, Jennifer practices yoga and meditation every morning.

She also loves writing fiction, figure skating, hiking, traveling, experimenting in the kitchen and playing various musical instruments. She lives in Indianapolis with her husband and puppy.

may live a more enriched existence.

Having suffered both physically and mentally from the adverse effects of stress as a result of overworking and burnout, she launched YogaExec to empower other professionals to live + work in balance. Alyssa is a Certified Association Executive (CAE), holds her advanced yoga teaching certification (RYT 500) with the Yoga Alliance and is a member of the International Association of Yoga Therapists (IAYT). She has studied Vinyasa, Yin and therapeutic yoga disciplines as well as mindfulness meditation with several internationallyrecognized teachers. Alyssa delivers presentations and leads retreats for organizations and corporationsacross the nation on shifting perspective and leading with mindfulness.

Ellen O'Conner On page 6

Ellen M. O’Connor, “The Yogarazzi,” is a local Indy yoga enthusiast. Yoga is her passion, community, and world view which dovetails well with her hobbies of iPhone yoga photography, social commentary, accessorizing, and chatting up yogis at various Starbucks locales. Roll out your mat next to hers. Hit her up on social media. Namaste.

INDIANA & YOGA MAGAZINE ISSUE I

Lauren Kay Roberts On page 30

Lauren Kay Roberts is a freelance communication optimizer, yoga teacher, and ritualist based in Indianapolis. Learn more about her #freelancemystic work at www.laurenkayroberts.com.

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OPINION

Opinion Column

The Yogarazzi

By Ellen O'Conner

You know what I like in yoga class? Yoga.

You know those bistros where you get a little of this and a little of that, all fused together? I’m not the biggest fan. I love Italian and Thai food, just not together. I love chicken, but when I order it, I want primarily chicken. I don’t want some small bite inspired by chicken with too many ingredients layered on to add volume and price but maybe not palatability.

I love a chicken pasta dish. I really don’t love chicken Alfredo which contains only 5 pieces of fettuccini because the rare squid ink infusion makes it cost prohibitive. When that pasta is topped with a dusting of chicken like flavoring over a pickled tofu Parmesan Alfredo sauce and accented by lemon grass, a coin of house cured lamb bacon, sriracha, and curls of a vegetable invented last week, like romanesco, I feel overly stimulated and not so satiated. I am totally a fan of quality, locally sourced, house made everything, but I don’t need it all in one dish.

What do food preferences have to do with yoga? The classes have become like trendy bistros. They can feel way too complicated and resemble yoga very little. Yoga has always had variety, and that’s a good thing. I’m not a purist, but I’m just not feeling the Kick Boxing Kundalini with weights and essential oils class.

I’m good with “less is more.”

When I started practicing, I was enamored by yoga’s low tech simplicity—a body and a mat. I didn’t feel intimidated by performance shoe choices, or the need to assemble a lot of gear and master elaborate equipment. I used a block or a strap. Gradually, I tried various types of fitness yoga and incongruous yoga hybrids with weights, bands, balls, and bars, fast twitch repetition, interval training, intense heat, loud stimuli, and screaming drill sergeants. All of this led me to miss my yoga practice.

Fusing yoga with boxing is like mixing Italian and Thai. I get that studios and instructors want to make a name and a living,

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and that adding a popular activity with yoga seems like a wize branding strategy. Further, promoting yoga as a component of something else instead of as a unique complement is way easier than the actual work of distilling yoga. But it’s not as satisfying.

Ultimately, SpinYo is a fad, like pumpkin spice, it’s everywhere for a while and then nowhere.

It’s easy to skip out of hybrid yoga. Outside of yin, it’s not so easy to find classes that aren’t too hot, too fast, too loud and way too heavy on chaturangas. They feature so many sequences I can’t catch my breath, let alone align myself in a pose. These hard body hard core classes elevate my anxiety, irritability, and even my internal inflammation. I leave feeling worse than when I came.

CrossFit, TRX, and Boot Camp classes are money. People who expect yoga to be free think nothing of dropping significant cash on these classes. Why? Performance shoes. They are willing to pay more for activities with stuff, especially state of the art. It’s understandable why yoga studios would emulate them, but thinking a yoga practice and a HIIT routine are the same is thinking over processing food with salt and saturated fat makes it as flavorful as something ripe from the garden.

If the lack of pricey shoes doesn’t fill the room, studios pour ketchup over the practice and make yoga and PX90 taste the same. They entice students with WODs. Beachbody Insanity and Yoga Shred aims to sell lucrative packages and save effort.

INDIANA & YOGA MAGAZINE ISSUE I

OPINION

PUBLISHER & CREATIVE DIRECTOR Candice H. Baggett

No need to spend time on the sutras. Intimate knowledge of the menu is not necessary. Point to the specials on the wall and the no substitutions policy.

Paradoxically, marketing extreme yoga isn’t necessarily successful. CrossFitters and triathletes are initially drawn to hot fast yoga with adrenalin raising soundtracks because it is like what they know. They don’t pay and stay because they are already doing these things elsewhere. They don’t need a class with a mandated number of chaturangas and utkatasana because they do pushups and squats at the gym. What they don’t have is what a yoga class would give them. They need a different sort of challenge.

Not only are the Spartans not sticking around for dessert, yogis who are not young, thin, fit, and hip or able to withstand loud decibels and intense heat are missing from these classes. Yoga is a practice not a circuit. People attracted to yoga as a tool for life don’t need to be conditioned to fight Ronda Rousey.

I know yoga isn’t supposed to be all judgy. I know people love to workout and sweat makes us feel hardcore. No worries. Food writers will continue to rave about the genius of mega fusion chicken inspired pasta. The chef will win several James Beard awards and open another joint in Vegas. I’m opinionated, but I hold no authority. Eat what you like. Practice what makes you happy.

I’m just saying, after many years as a yoga enthusiast, I’m backing away from the hottest trends and buzziest classes. I find myself at hot classes because I can’t find not-hot classes. I find myself out of sync because I can’t sun sal that fast. When I can’t find my breath, it’s hard to find my Self. My aha moment is not an acro back flip, it’s a moment on the mat when I didn’t worry.

I’m cool with a little of this and a little of that on the side. I just want a recognizable entree. I’m a comfort food kind of yogi.

Namaste! ■

EDITOR IN CHIEF & ASSOCIATE PUBLISHER Ryan Baggett GRAPHIC DESIGN & MARKETING CONSULTANT Autumn Martin Glambeau Design glambeau.com PHOTOGRAPHER Michelle Jarvis Image Haus Photography Services image-haus.com Contact Us: Indy Yogi LLC P.O. Box 68223 Indianapolis, IN 46268-9998 yogi@indyyogi.com Advertise: sales@indyyogi.com

Indiana & Yoga Magazine is published quarterly by Indy Yogi LLC beginning Winter 2016.

Copyright 2016. All rights reserved. Reproduction without permission is prohibited.

COVER IMAGE Image Haus Photography Services image-haus.com INDIANA & YOGA MAGAZINE ISSUE I

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FOOD

Local Mindful Eating

The Power of In-Season Foods

By Jennifer Malins

products sold directly from local farms is one of my favorite activities of summer.

I love seeing carrots and beets of varying shapes, sizes and colors still dusted with earth rather than the oddly uniform, sterile-looking vegetables in the supermarkets. A great example of this is the tomato, which makes its appearance on sandwiches year-round. Out of season, they are pink and mushy with almost no flavor and smell. When I eat a tomato off of the vine during the summer months, I can feel the difference in my body’s vitality almost immediately.

For many of us, summer conjures up a host of happy images, such as camping trips, canoeing, long nature walks, or slowly sipping lemonade on the front porch. The days are long and sunny, and fireflies light up the sky as crickets serenade us on these warm balmy nights.

We often feel healthier in the summer as the sun exposure replenishes our depleted stores of Vitamin D and enhances our mood. Increased physical activity helps us shed the extra pounds we may have gained during the long, dark months of winter, and our vitality increases as we consume the fresh fruits and vegetables from local farms and our own gardens.

It is a time of joy and release. After being pent up during the winter months, we may feel hungry for activity, especially now that we have more time and energy.

And like squirrels gathering nuts to sustain them through the winter months, we gather the light of the sun and the experiences the warm days afford us, knowing that the light of summer will fade as the cooler days return.

Yet each season brings its own unique

8

flavors, healing properties, celebrations and challenges. An effective method of staying balanced and healthy, regardless of the season, is to start living according to the cycles of nature. Central to this idea is consuming food that is in season and grown locally.

Summer is the easiest time to begin this journey, whether it’s by visiting the local farmers markets throughout the city, growing our own food, or a combination of the two. Making pesto with basil we grew in our windowsills, adding home-grown blueberries to our morning smoothies, or eating strawberries picked by a farmer just days before allows us to re-connect to the earth and the land that surrounds us on a physical, tangible level. In turn, this brings our focus to the present moment, which is an important part of any spiritual practice.

In other words, it is yoga in its culinary form, in which union of mind, body and spirit is achieved using local, seasonal food as a vehicle.

Visiting famers markets filled with local, in-season fruits, vegetables and other

When I moved back to Indiana from California, I was pleasantly surprised by the local food movement. One of the leaders of this movement is Growing Placing Indy, a non-profit organization whose mission is to “. . . cultivate the culture of urban agriculture and healthy lifestyles, empowering individuals and communities to Grow Well, Eat Well, Live Well and Be Well.” The produce from their urban farms can be found at the local farmers markets, and they offer many educational programs and services to encourage residents to support consuming local food. The idea is that when we have access to whole foods grown without chemicals that harm our bodies and our environment, and support sustainable agriculture and our local farmers, we will thrive as a community. Laura Henderson, Executive Director of GPI, explained some of the health benefits of eating local, seasonal food. During the winter months, she explained, we eat more meat and fat to stay warm. During the hotter months, we eat less and in smaller quantities, especially meat. Our ancestors ate with the seasons because they had no choice, but now, as a result of sometimes harmful technology, we not only consume foods out of season, but also GMOs and processed foods, which were not part of our food supply until very recently. “We’re changing the way we eat faster than our bodies can evolve,” said Henderson.

INDIANA & YOGA MAGAZINE ISSUE I

FOOD

Henderson also noted that the soil is unique to a particular area. I experienced this many years ago when I lived abroad in both England and Poland.

When I tried making dishes from home, even if I had the exact ingredients, they didn’t taste the same because the soil and climate were different, affecting the flavor of the fruits and vegetables. In Poland, there were daily farmers markets, which I visited frequently. I was amazed at how different plums and apples tasted in Poland versus the United States or even England. They were much more fragrant with strong flavors to match, and they were grown without synthetic chemicals. If I could have bottled those smells and worn them as a perfume, I would have.

Committing to changing your diet to reflect the season and your region doesn’t mean you have to cook everything at home, though. Many restaurants in the city support offer farm-to-table fare, allowing yet another outlet for locavores.

Walk into Ezra’s Enlightened Café in Broad Ripple, for example, and you will see pots of herbs that line the window sill, providing both decoration and ingredients for the variety of dishes served.

INDIANA & YOGA MAGAZINE ISSUE I

Audrey Barron, the restaurant’s owner, uses as many local foods as possible in her restaurant for a couple of reasons, such as the importance of supporting the local farms: “Where we spend our dollars is how we’re voting on what we want our future to look like,” she said.

Additionally, eating seasonally and locally allows us to have access to more nutrient-rich foods as the deeper colors and flavors of foods grown in season are indicators of higher nutrient value.

Since the restaurant serves mostly local, in-season food, creativity is a must because they are never sure what they are going to get from the farms. But Audrey and her staff are comfortable allowing nature to dictate what to create. “We let food inspire us,” said Barron, and insisted that it’s not difficult to cook this way once you learn how. Ezra’s also recently purchased a farm on which they will now grow much of the food for the café, including vegetables, such as kale, lettuce, tomatoes, zucchini and cabbage, and 40 different herbs.

While it may be more convenient, and sometimes initially cheaper, to eat outof-season foods from the larger farms, you end up paying more in the end.

For example, foods grown with harmful chemicals that are picked before they are even ripe and shipped from far away not only have less nutritional value, but can also be damaging to the body.

Foods eaten fresh and in-season that were grown without harmful chemicals are more nutrient-dense. Because the body is getting what it needs instead of just empty calories, we feel more satisfied, our cravings are reduced, and we may even eat less as a result. Deciding to commit to eating a higher percentage of local foods that are in-season requires a shift in mindset, but one that locavores feel is worth making.

I would argue that the growing popularity of farmers markets and homesteading are our soul’s cry to re-connect to

nature. Living in harmony with the seasons draws upon the ancient memories held in our DNA, reminding us that we are part of nature and that our ancestors lived according to its cycles.

Through this recognition and by taking active steps to re-connect to nature on a deeper level, we are able to tap into a vital source of healing and nourishment.

Take time this season heal your mind, body and soul by fostering a deeper connection with nature and all its gifts that lay just outside your door.

Food Meditation

Try this: Like a wine connoisseur studies a glass of wine before even taking a sip, try doing the same thing with a vegetable or piece of fruit. Pick an item from your garden or from one of the local markets and study it while sitting on the ground. Notice the color, feel the texture in your hands, inhale the scent. Do you see the dirt still clinging to the skin? Can you smell the dirt as well as the produce beneath it? Can you imagine all of the processes that had to come together to make this miracle, including minerals in the soil, rain falling from the sky, the warm light of the sun? Next, slowly wash it with pure water while continuing to focus on the produce in your hands.

How does the color change as the earth is gently washed away? Finally, take a bite and chew it slowly and for as long as possible. What flavors do you notice initially? How about a minute later? Does the taste and smell change? Try doing this exercise at least once a week. ■

Photography: Courtesy of Ezra’s Enlightened Café

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FOOD

Summer Recipe Courtesy of Ezra’s Enlightened Café

Peaches & Cream with Glazed Almonds Serves 2 Ingredients: Cream ∙ 1 cup cashews ∙ ½ cup fresh coconut milk ∙ ½ teaspoon vanilla ∙ 1 tablespoon organic maple syrup Almonds ∙ 2 cups raw almonds ∙ 3 tablespoons maple syrup ∙ 1 teaspoon wheat-free tamari Fruits ∙ 4 fresh peaches, sliced ∙ 1 cup fresh Berries of your choice

Directions: 1. To make your almonds, combine all ingredients and dehydrate at 110 for 1224 hours depending on humidity in your space 2. To make your cream, blend on high until smooth 3. To put your dish together, line your peaches on a serving platter. Drizzle with cream and top with almonds and berries. Serve to your family and friends and allow them to delight in the simplicity of this beautiful dish.

Photography: Courtesy of Ezra’s Enlightened Café 10

INDIANA & YOGA MAGAZINE ISSUE I

COMMUNIT Y

4th Annual Monumental Yoga Tuesday, June 21st, 4:30-8:30pm Each summer solstice, in the heart of Indianapolis, yoga mats overrun Monument Circle and the streets are transformed into the largest free yoga class in Indiana. Organized by the Athenaeum Foundation, yoga instructors from several local yoga studios help teach the class, and dozens more volunteer to assist the crowd of about 2,500 people who may need individual attention on their yoga mat. Experiencing a yoga class of this magnitude, along with performances by musicians, the Acro Yoga Community and many others, is awe-inspiring.

Registration is free, but donations are being gathered to benefit Mighty Lotus, a 501(c)(3) nonprofit organization that brings yoga and mindfulness programs to underserved populations in Central Indiana, such as Indianapolis Public Schools. Visit monumentalyoga.com to register for the event or donate.

This year’s Monumental Yoga event takes place on a Tuesday evening, which is a first for this 4-year-old tradition, historically taking place mid-day. At 4:30pm the Yoga Village opens to the public where you will find booths of local businesses promoting health, wellness and more. The yoga class itself begins at 6:30pm, and will be tailored for beginners and experienced yogis alike. A special section for Family Yoga scheduled to begin at 6:45 will be led by Alli Louthain of Peace through Yoga for parents to participate with children 6 and over.

On Friday June 17th, there will be a "Monumental Yoga PreParty" held at the Indianapolis Central Library, featuring DJs, dancing, Acro Yoga performances, and other "flow arts" such as fire spinning, fan work, juggling, hooping and more. The cost is $20 which includes parking. This will be a party that is truly Monumental, and proceeds will also benefit Mighty Lotus. â–

INDIANA & YOGA MAGAZINE ISSUE I

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COMMUNIT Y

Acro Yoga in Indy Acro Yoga, is a playful union between two or more people who incorporate elements of physical acrobatics into dance-like motions and intricate poses.

The Indianapolis Acro Yoga scene began to blossom in 2011, when Jessalyn Oxford started building a community of likeminded individuals who were not only interested in mindfulness and yoga, but also these combined arts of human interaction.

Oxford, along with her friends Brandon Rutten, Paula Berbeco and Jason Coleman, trained in local parks and private homes to hone her skills in Acro Yoga.

They worked together weekly, and the group eventually outgrew the capacity of private sessions, so they began to host Sunday “jam sessions.” The Acro Yoga Community blossomed from there.

Oxford continued her acro education by traveling to national workshops. The Community garnered media attention from outlets such as Indy Star and USA Today. That was the perfect storm! Her workshops evolved into demos and performances at athletic stores and local studios. With all the media attention, the Acro Yoga Community were asked in 2013 to perform at Indy’s annual

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Monumental Yoga event, which they have done every year since.

In March of 2015, business partners Kimberly Hart and Ron Hopkins decided to take one of Oxford’s workshops. They were impressed and knew Acro Yoga was something they would pursue passionately. Oxford later decided to leave Indianapolis to pursue her acro passion full time, so Indy was in need of new leadership of the Acro Yoga Community. The Community has since flourished around Hart and Hopkins.

Hart has practiced Yoga passionately for six years. She is a very accomplished, dedicated and mindful Yogini who obtained her yoga teacher certification through YogaWorks in Los Angeles in 2015. Hart fosters the development of the Indy acro scene in her teaching at Lifetime Fitness, attending and setting up local Acro Yoga jams, festivals, workshops, and private teaching sessions throughout the Central Indiana area, as well as during her national travels nationally.

Since his introduction to Acro Yoga in March of 2015, Hopkins has been busy learning, practicing, and teaching acro

By Nichol Kirby yoga. His background in community enrichment as well as his involvement in charitable organizations, makes him the perfect teammate for Hart in assuring that the Acro Yoga Community in Indianapolis stays on its feet.

Hopkins is on the Board of Mighty Lotus, which is a local 501(c)(3) nonprofit organization working with Indianapolis Public Schools to bring yoga to students.

He is tasked with arranging the Monumental Yoga Pre-Party and organizing performers for Monumental Yoga 2016, which will take place on June 17 and June 21, respectively.

Hart and Hopkins not only foster the development of Acro Yoga, but they are also encouraging of all the flow arts, such as poi, fire spinning, fan work, slackline, juggling, hooping and more. They are focused on building a united flow arts community. For information on current Acro Yoga and flow jams, please refer to the Facebook page for “Ebb & Flow– Indy.” Current jam locations are the War Memorial on the Canal downtown, Broadway United Methodist Church, Broad Ripple Park, and the annual summer solstice event, Monumental Yoga. ■

INDIANA & YOGA MAGAZINE ISSUE I

COMMUNIT Y

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COMMUNIT Y

What’s SUP with Yoga?

By Heather T. Leo

Standup Paddleboard Yoga, or SUP Yoga, is a fast-growing, summer sport trend. Depending on the conditions and the location, no experience of either SUP or Yoga is necessary to try it and have an amazing experience. All that’s required is a willingness to try and a positive attitude. Yes, being comfortable around the water and the ability to swim is a huge help, but it is not a requirement in shallow waters. If fear is holding you back, embrace it, and let it inspire you to venture outside of the comfort zone and into the world of the unknown!

The perspective we see while standing just a couple inches above the water adds a totally unique dynamic. No other water activity can replicate this. Add in the fact that we bring our yoga studio practice to the water’s surface. The peace and tranquility of paddleboarding harmonizes our minds and bodies with nature.

SUP is a water sport that hails from Hawaii and has become hugely popular across the world due to the ease in which almost anyone can pick up the skills. This sport is similar to surfing but predominantly practiced in flat waters of lakes, ponds or protected bays—unless you are game enough to surf it in the waves. It requires you to stand on a board of similar shape to a surfboard but typically much larger in width and depth.

One joy of the SUP is that you don’t need any particular turning or balancing skills. All you need to know is a few basic tricks and tips regarding the best

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places to stand, how to use your paddle properly and efficiently, and where to look when you’re paddling along.

A SUP Yoga class typically starts with some instruction on how to use the equipment, a short warm-up paddle—often to the spot where you will be practicing yoga. This warm up then moves into a more yoga-focussed class with seated breathing techniques, basic sun salutations and a bit of fun practicing harder variations of postures on the water. If you love Savasana on your mat, just wait until you experience it on a paddleboard.

Your SUP yoga instructor will modify the postures to fit the class experience level and guide you through the practice. There is no need to be flexible or know how to paddle to begin. The main difference between studio classes and SUP Yoga classes is that there is no rigid structure to the yoga portion of the class. SUP Yoga really depends on the needs of the attendees, and the weather conditions. Classes may include a bit of extra paddling between postures to stay in formation, or in the desired location.

Classes usually run from 60 to 90 minutes and incorporate some of your normal ‘fitness’ moves such as lunges, high planks, abdominal exercises as well as yoga postures. Expect some downward facing dog, warriors, seated postures, backbends, arm balances and more.

To add to the range of benefits, SUP Yoga increases your cardiovascular health through paddling, stretching and

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lengthening movements, and a focus on breathing. And it will definitely multiply the balance and strengthening benefits of a normal SUP session or a studio yoga class, by tenfold. You get to have a a lot of fun, a solid workout, perhaps get a little bit wet, and maybe learn to laugh at yourself if you get the wobbles and fall in the water.

Joys of SUP Yoga: 1. Explore the unknown: New to yoga, SUP or both? Perfect!

There is an amazing world to the endless possibilities that exist in this user-friendly activity. The communities are welcoming and SUP yoga is for any ability level. Poses are modified, and the goal is to enjoy the beautiful surroundings while embarking on a life-changing experience.

4. Going with the Flow (Literally!): SUP yoga encourages us to let go of trying to be in control of every situation. Our boards will drift away. Our neighbors will bump us. The wind and currents will move us, and if we just let go, we will practice peacefully. If we fight the outside influences, we will spend the time paddling in circles and not practicing. This teaches us to be present and allow our surroundings to guide us to where we need to be.

5. Savasana: The closing of the practice is the most peaceful, surreal experience. When we allow ourselves to fully surrender and let nature be our guide, the experience is unparalleled.

The songs from the birds, the splashing of the water, they are sounds we replicate indoors. But here in the floating studio, we are in a concert of nature’s symphony. ■

2. Embrace and let go of your fears: If you have fears of the water, falling in, judgment by others or your own perfectionism, now is the time to conquer these fears and let them fuel the pursuit to trying something extraordinary. Each time we challenge ourselves we grow. We become stronger.

3. Connect with Nature: Practicing outside the studio walls allows us to be in the most natural setting. The sounds of nature are real. The water we float upon is real, and the connection to nature becomes one words can’t describe. Since we are comprised of over 70 percent water, we resonate with water, and the connection becomes something magical. It will be an experience that inspires us to listen to the breath and become in tune with our surroundings.

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SUP Yoga Locations around Indiana Balance Yoga, Indianapolis

Peace Through Yoga, Indianapolis

Carmel Clay Parks, Carmel

SUP 101 Lakes, Angola

Flourish Yoga + Wellbeing, Indianapolis

The Yoga Studio - Broad Ripple, Indianapolis

Nomad Yoga and SUP, Indianapolis/Culver

See Directory on Page 74 for further information

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Hoosier Yogi: Nancy Schalk

By Betsy Alt

“Most people think that my journey in teaching began when I opened All People Yoga Center, but that is not at all true…

I was teaching yoga long before I opened the center.”

And so begins my interview with Narayani, or Nancy Schalk, one of Indiana’s beloved and most respected yoga pioneers. The interview quickly becomes more of a chat, and over the course of

the next four hours, I’m transported— and more than a bit envious.

Nancy, whom many also know as “Narayani,” the name given to her during her studies and residence in the Sivananda Ashram in the Bahamas, is a lifelong yogi. Her studies, personal practice and teaching span thousands of miles and encompass a multitude of styles. She is a deep, deep well of yogic knowledge

and perspective. Quite frankly, her stories about “the good ole days” of yoga are completely enthralling. Those who were fortunate enough to study with her for their teaching training certification know this all too well. I am one of those people, and when I met with Narayani recently I asked her to begin at the beginning. While it is impossible to capture every detail of her decades of discovery and experience in yoga in a single article, my sincere hope is that I at least honor a woman, a yogi, who has been teacher to many of us in the Indiana yoga community - whether we studied with her directly or not.

Nancy describes herself as having been a somewhat sickly child, but by her teenage years rejected the notion of “sickly.”

Brushing off that she was often ill because she was “just like this relative, or that relative” and embracing the belief that God wouldn’t create her as faulty, she set about doing her own research.

By the mid-70s, Nancy was attending Indiana University in Bloomington, where a whole banquet of studies and explorations presented themselves. “Of course, I started with improving my diet and finding the best way to eat. But, I was also very into spirituality and there were so many ways to study that at IU,” she says. “One of the things I did was join a meditation group, but I found all that sitting caused some physical discomfort.” And that, she goes on to say, is when somebody told her about this “other practice” that prepares one for meditation. Yoga. The asanas.

Initially, Nancy began practicing on her own, learning from books with the music of Van Morrison in the background.

Sometimes she practiced with small groups of people in living rooms, or with an Indian man who led practices in the campus’ Dunn Meadow, weather permitting. She smiles nostalgically as she recalls those first steps on her path.

“There were very few of us back then, of

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course. Maybe it would have been different in California, but we practiced together when we could,” she states. The practice worked, alleviating her pain so she could sit for meditation, which was the main goal after all. So, Nancy kept at it throughout college and beyond.

During the years immediately after graduating from IU, Nancy delved deeper into meditation, becoming a follower and initiate of Maharaji. Along the way, she met her future husband, Stan.

Yoga, meditation and healthy living were more than practices for the couple, they formed the bedrock of their lifestyle. Eventually, Nancy and Stan moved to Florida and founded an organic farm in the agricultural area south of Miami.

But, there was no yoga.

Craving a regular class practice of some sort, Nancy started driving the forty-five minutes to Miami to an Iyengar class.

“Well, that didn’t work for me because it was so strict, and I can remember the teachers would actually strike you sometimes to correct your alignment and such. Honestly, it felt a bit like mean yoga to me,” she says. She ended up finding a Bikram style class in Fort Lauderdale and would drive through Miami all the way to that class. “Although [it was] also strict, it was a bit more fun and had a nicer teacher.” She stops here to add that back then, quite literally, there was only those two regular classes for her to attend in Florida. “One day, I just thought to myself that what I was doing was ridiculous—spending more time driving on one of the busiest roads in the state than I was practicing in class.”

First came the informal classes with employees of the farm and some other local residents. Her teaching was based solely on Nancy’s twelve years of personal experience on her own mat. But soon, she started to think about obtaining formalized training and certification. Luckily, the Sivananda lineage had an ashram in the Bahamas, and Nancy set off on what would be the first of many yoga training programs. The year was 1986.

“At Sivananda, the focus really wasn’t on asana, like many of today’s YTT pro-

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grams,” Nancy says. “There was a whole lot of karma yoga, chanting, pranayama, sitting in meditation—as much as thirteen hours per day for an entire month, quite intense!” She also recalls how there were many masters who’d lived at the ashram for years and taught specialty topics from the 8-limbed path. With a chuckle, Nancy described the “uniform” that was (and still is) mandatory for yoga students at Sivananda: loose-fitting white pants and a short-sleeved t-shirt.

Modesty was a requirement, and skinbaring, or tight-fitting clothing that is the norm today was a no-no.

Sivananda certification in hand, Nancy returned to her farm in Florida for a bit, but then found herself traveling once again to deepen her studies. This time, she landed in California. There, she enrolled in a second 200-hr yoga teacher training with Ganga White and Tracey

Rich, founders of The White Lotus Foundation. She relates that this experience was almost at polar opposites with the Sivananda training. “At Sivananda, nobody talked about the business side of yoga…I guess they thought you’d just live in an ashram,” she says. “But in California, Tracey had painted nails and was all pulled together and we learned a bit about how one could make a living through yoga. Plus, it wasn’t so strict. It was hip California yoga.”

For a few minutes, Nancy draws more comparisons and contrasts between her first two yoga teacher certification courses. It quickly becomes clear that she relishes those memories. And, that she seems to feel something has been lost along the way, with the rapid growth of yoga and the proliferation of training programs of all varieties. “At Sivananda, for example, everything was based

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make this major life decision. But, she knew what would help get to that point and make a plan. She returned to the Sivananda center in Montreal.

upon the master’s energy, and though I had my own spiritual teacher in Maharaji (who was not a part of Sivananda), I respected this, and I never touted my own beliefs while at the ashram. Not even when I became part of the staff,” she says. “I mean, this is what I feel has changed a lot, no one really has a tradition anymore, not like Sivananda and other groups, where everything rested on and revolved around their foundation of principles. They wanted to keep it (the practices of the particular lineage) pure.”

The next step in Nancy’s yoga path took her back to Sivananda, this time at the center in Montreal. There, she completed a 500-hr program that she describes as being one of the best times in her life. “We learned so many advanced and deep practices, including learning to write the Sanskrit alphabet, and I loved living in the ashram with its focus and devotion. No gossip, no chit-chat, just support for personal growth and sincere study. It was really tip-top training,” she says. “I even met two of my best lifetime friends there.”

This particular recollection sends Nancy on something of a little side trip in our chat. With my prompting, she shares some fascinating tidbits about what it was really like to practice and teach

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yoga just a couple of decades ago. “There were so few of us in the entire country, really, that we all pretty much knew one another,” she says. “And there was no competition, no big egos. In fact, it wasn’t uncommon to study with, and be a peer of, the same person.” She shares a little bit about one such experience like this, when she was a student of, but also taught alongside, Richard Freeman. She goes on to say that yoga-specific clothes and even practice mats were non-existent. Instead, one wore what was comfortable and improvised with beach towels and carpet remnants as mats.

After Sivananda came an intensive study with Shri K. Pattabhi Jois, founder of the Ashtanga Yoga Research Institute in Mysore, India, by now familiar to Nancy thanks to her time with Ganga and Tracey.

The years and layers of yoga studies not only created a well-rounded, rich tapestry from which to practice and teach, they also helped Nancy grow and evolve in other ways. As happens for many who take up a dedicated and deep practice, lifestyle changes soon made themselves apparent. After a bit more time in Florida on the farm, Nancy decided it was time to leave, so she could continue on her yoga journey. She wasn’t quite sure how, or that she was strong enough, to

While she was in Montreal, the Sivananda group offered Nancy a year-long staff position at its Bahamas ashram. Naturally, she accepted. “You know, it was the worst experience of my life in some ways, and then something shifted and it was the best experience of my life,” she says. Once again, she points to the fact that practices were so serious, the atmosphere was so serene and personal growth was paramount. Staff didn’t just teach, they were also expected to help with cooking, cleaning, and practice Karma Yoga with local populations in need. In other words, staff took care of all the necessities of running a working ashram open to guests.

After that year, Nancy returned to Florida and found the strength and conviction to divorce Stan, leave the farm and move on. She pointed out that the decision to divorce was extremely challenging for her, having been raised in the Catholic faith. However, she knew it was the right thing to do for both her and Stan, who she describes as “a wonderful person, but dedicated to a path different from my own, and one I knew I couldn't personally sustain.”

Following her departure from the Miami area, Nancy briefly returned home to Indiana and stayed with her sister for a while. Then came Hurricane Andrew in 1992. The storm leveled the farm, prompting her to return to help Stan with the aftermath and cleanup. The trip proved very healing for both after the pain of divorce. However, she didn’t stay, as the next chapter in her journey was ready to write itself.

Even as she helped out with the farm, Nancy had a trip to Hawaii to visit friends planned and ticketed. Originally planning to stay for seven weeks, she knew by the third day she would live there for “at least a while.” In fact, she says she made a “deal” with the universe that if she could be allowed to stay on Maui for three years, she’d do any ser-

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Photography: Courtesy of Nancy Schalk

vice, anywhere, in the future. That call did come, but not for five years. Once again she found herself in a locale with almost no formalized, regular yoga classes, let alone studios. “There was just this cool, hippie, kinda’ tiny community of a few people that practiced Ashtanga,” she says.

“So that’s where I practiced and taught, and because great teachers were very attracted to that lovely setting, I got to study with Tim Miller and Richard Freeman and of course, Pattabhi Jois.” She finishes by reiterating that when a master teacher such as Jois visited the island, people like Freeman and Miller were her peers. She lights up as she talks about how special this experience was, not in the least because the groups were so small and intimate, maybe twenty students at the most in attendance with Jois.

On Maui, Nancy also saw her own teaching style truly evolve. “I lived in a clothing optional community, actually a bed and breakfast, and we had a small yoga room, and so I taught classes there along with my 500-hour teacher from Sivananda who had joined me to help set up the yoga program,” she says. “I began combining what I’d learned from my trainings in both Sivananda and Ashtanga, which was really interesting because the two styles are somewhat like opposites.” Nancy sighs deeply and pauses after this statement and talks about other aspects of her Maui experience such as the immense natural beauty and freedom of self-expression that was part and parcel of living in such a place.

Like any great journey, a dedicated yogic practice comes with surprises, and sometimes coaxes us from our comfort zone.

For Nancy, one such surprise and “stepping out” came while she was happily living on Maui. She traveled to India, something she’d not ever imagined herself doing.

Though she knew visiting and studying in India was something “every good yogi” should do at some point, the hardship of such a voyage always deterred her. But, the universe had other plans for her. “After telling the man I was seeing at the time, who’d just told me he was going to India with his teacher and their group, to have fun on his trip, I literally woke up one morning and knew I would join in,” she says. “It was that matter-of-fact, like angels letting me know,

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like it wasn’t a decision of my own.”

The original one-month visit to India turned into more than three months when Nancy stayed behind initially with a few friends and then on her own to continue traveling, studying and chanting.

Fast forward to 1997, and Nancy gets that aforementioned “call” to service. “My dad had had a stroke, and I had to come home to Indiana. II knew this was it, this was my service,” she says. “But, I still thought I was only coming back to bury my dad, and then help with mom, and then would go back to Maui.” However, Nancy was the only sibling among seven without children, and her mom was in the early stages of Alzheimer’s. The need for her to remain in Indianapolis became obvious. While this “status” was tough on her, she also realized she was in fact the best person to care for her mother. She moved in with her mom, who lived in a retirement community, and took on the role of round-the-clock caregiver. “I remember thinking to myself that I could do this, but also that I needed to find some yoga buddies, so I would stay strong and healthy because caregiving is so demanding.”

Not surprisingly, it took a while for Nancy to find those yoga buddies. She laughs as she recalls her first attempt, which involved putting an ad in Indianapolis’ eastside newspaper. Her plan was to find enough people to either practice with or teach in her home early in the morning. “I got no response, not one,” she says. “I didn’t know what I was going to do.” Her parents’ financial planner said he’d join her. And so, she taught him Ashtanga at 6 am. It was a start, but it wasn’t enough for Nancy, who yearned to have others on the mat with her. “At that point, I started class at NIFS once per week and two Saturday classes in Greenwood in a fitness center called Fitness Jungle. That was in 1999,” she says.

Nancy ticks off the names of some of the others who were teaching at that time as well, but there aren’t many. Although she cannot remember everybody on the scene in those early years of Indianapolis yoga, she mentions Marsha Pappas, Dona Robinson, Jerilee Lucas and a few other “veterans.”

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Classes started to grow in size and popularity. More demand for yoga naturally meant more demand for yoga teachers in the Indianapolis area, but there wasn’t any formal training program. In fact, Nancy recalls one well-meaning fitness teacher telling her she was going to take a weekend yoga certification workshop in Chicago, so she herself could teach the practice.

“I was a bit freaked out and called the man leading the training and shared my thoughts. I mean our test took an entire weekend when I went through training,” she says. “What could they possibly test them on after one weekend?”

As is often said, necessity is the mother of invention. So, Nancy created her own teacher training program. She says the first attempt, from 1999 at Peak Performance, wasn’t all that great.

“But, it was better than nothing, and at least I had some experience. I’d been practicing for more than twenty years, so it had to be better than a weekend” she laughs. She is quick, though, to clarify that she does know her trainings got better with each consecutive year.

Nancy describes herself in this era as a “gypsy teacher,” or those handful of teachers who traveled around the city and taught at various places. Though she was mostly teaching on the south and east sides of town, she started to get responses to her flyers requesting classes on the north side. Those inquiries are what eventually led her to open her own studio, All People Yoga Center, in 2000.

The first time Nancy set foot in her future studio, it was an aerobics studio owned by Meg Irsay. “One of my students told me about it and thought it would be great for classes,” she says.

She immediately knew that it would be ideal for yoga. She approached Meg about the idea. Meg’s response? “She said she’d pray on it,” recalls Nancy. “And then, I didn’t hear from her for a while.”But when Nancy was promoting her next teacher certification course, she sent Meg a flyer. And here’s where things get interesting. Meg responded to Nancy and said “yes” to some

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classes at her space. Those classes went well, so well that Meg asked her if she wanted to buy the studio. “I had only been teaching about six months, I think, but Meg was at the end of her three-year lease and she was ready to let it go,” she states.

“As time went by, and things were coming off the walls with nobody stepping forward, I asked Meg how we could make it work.” Though she doesn’t disclose all the details, Nancy says the Irsays worked with her to find a solution that was doable.

APYC was born on September 11, 2000.

All People Yoga Center was one of the very first, if not THE first, dedicated yoga studio in the city. Nancy taught Vinyasa flow, but brought aboard a variety of teachers to lead other forms of practice. “I wanted to have a center with a full schedule of choices,” she says. “We got off the ground and we did okay.” Nancy also grew her teacher training program into one of the most sought-after in the city. “We had a full curriculum for YTT and people had to have several years of practice in order to apply,” she notes. Quite a few of the teachers and current or former studio owners who are now household names in our community were among Nancy’s first trainees. More were students of one of those early YTT graduates. Therein is a large branch of our Indiana yoga “family tree.”

Nancy stayed at the helm as owner of APYC until the fall of 2005, when she sold it but continued teaching a bit. However, she did discover her personal path taking yet another twist, this time toward yoga therapy, which she felt her own body needed after years of the intense, athletic styles she practiced and taught. She left teaching at APYC to focus more in that area, and once again she immersed herself in study, both formal and on her own.

In the years since selling APYC, Nancy has led a few very specialized teacher trainings, on her own, intimate and limited to a handful of students. She has been involved in and co-organized some ground-breaking research studies on the effects

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of yoga for a handful of specific medical conditions, including strokes, PTSD and cancer. She now focuses almost entirely on the program she started when working on one such research study, YES to Vets (Yoga Education and Service).

It seems so fitting, in a way, that Nancy’s yogic path would lead her almost full circle, back to yoga as therapy. What began rather nonchalantly, yet sincerely, as a practice to help her relieve her own physical discomfort has led her back to yoga as therapy. The only difference is that this time, the focus is less on the physical body and more on the breath and gentle, mindful movement.

But, the end result is very similar to what she herself found: The practice of yoga is a wonderful tool for helping one’s own self, and not just in the physical sense. ■

JAN

2017

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200 HOUR TEACHER TRAINING: THE ALCHEMY OF YOUR PRACTICE www. bodymindandcore.com

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CONSCIENTIOUS LIFE

Going Green: Home Energy Solutions What if you could cut your home’s energy requirements for heating and cooling by up to 90%? Not only would this positively impact our environment, but also your personal economy. One relatively new method to achieve these aims is for homeowners to build a Passive House.

Other methods might be to add renewable sources of energy to your home, such as solar power.

According to the U.S. Energy Information Administration, Indiana produces three quarters of its energy needs by means of coal-fired power plants, the “dirtiest” form of energy production. This is much higher than the national average of 33%.

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Natural gas, wind and hydroelectric make up the remaining sources of electricity in the state. While some may claim natural gas is a “cleaner” energy source procuring and burning natural gas has many environmental concerns as well.

According to the Indiana Utility Regulatory Commissions 2015 annual report, Indiana enjoys relatively low-cost electricity. However, because of the requirements from the Environmental Protection Agency, “by the end of 2016 Indiana will need to retrofit or retire and unprecedented wave of coal-fired generation units and replace them with a combination of new resources.” It is predicted the

By Candice H. Baggett

primary replacement fuel will be natural gas but the building of new generators, decommissioning of outdated coal generators, and retrofitting existing units will drive the cost of energy to new highs.

As individual citizens our highest energy usage comes from our homes second only to our means of transportation. Heating and cooling being the largest electrical draw for the average home. Builders and architects have long been interested in how to produce a more energy efficient home. Now there are techniques and standards for building the most energy efficient buildings possible and it’s called the Passive House.

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What is a Passive House?

A passive house is one built within a particular set of design principles. These principles attain a quantifiable level of energy efficiency and specific levels of comfort. According to the Passive House Institute US (PHIUS) the following are the five principles that guide the development and construction of a Passive House: 1. Continuous insulation through the entire envelope (exterior) of the house without any thermal bridging (heat transfer) 2. Building envelope is extremely airtight preventing air transfer 3. Employs high-performance windows and doors 4. Utilizes some form of balanced heat and moisture recovery ventilation (allows the home to ‘breathe’) with minimal heating and cooling systems 5. Solar gain (heat from the sun) is managed to exploit the sun’s energy for heating purposes and minimizes the sun’s impact during the cooling seasons The concepts that make Passive House systems unique are not new. Developed in the 1970’s as a response to the OPEC oil embargo, passive house building standards seek to cut carbon emissions and greatly reduce energy consumption.

It has taken over 30 years for this building system to make its way to Indiana despite the fact that some of the research into superinsulation happened just over the Illinois border at the University of Illinois at Urbana-Champaign.

Indiana’s First Passive House In the summer of 2015 Indiana’s first certified Passive House was completed. Builder Dan Porzel of Cedar Street Builders created Project 580 in Zionsville, Indiana. It is one of only 125 homes to meet the Passive House crite-

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ria in the United States. Architect Cara Weber of Delv Design teamed up with Porzel to design the beautiful, “modern farmhouse” style home that boasts 2,600 square feet above ground, with four bedrooms and two and a half baths. It’s energy efficient certifications are many: LEED for Homes, Energy Star, EPA Indoor AirPlus, DOE Zero Energy Ready and Passive House Institute Certified.

Project 580 Features

• Insulated concrete form foundation • Walls made of structural insulated panels

• High-performance triple• • • • •

pane windows HVAC System 90% smaller than traditional All Electric (natural gas fumes would be dangerous in a passive building) Annual Heating Cost: About $140 Annual Cooling Cost: Under $50 Designed to maximize southern solar heat

The foundation of Project 580 was built of insulated concrete forms. The envelope of the home is made from 12” thick Structural Insulated Panels (SIP) that have an insulation R-value of 52.

Compare that to an average stick-built home where the walls are insulated with a R-value 13 to 15. (R-value is a measure of thermal resistance used in building.)

The roof is also made of prefabricated SIP panels that are designed to accept the addition of solar panels in the future. The passive-certified windows are a high-performance triple-pane glass that tilt and turn to aide in the airflow of the home.

With such a tightly sealed home one may begin to wonder how does the home “breathe?” The Energy Recovery Ventilator is the solution to this problem. It functions to keep air moving in and out of the home with the least amount of energy transfer as possible, creating even temperatures in the living environment.

In addition this system improves air quality far beyond conventional HVAC systems. Currently there is no data on

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indoor air quality but all PHIUS certified projects are required to meet the EPS's indoor airPLUS requirements. Indoor airPLUS practices and specifications minimize exposure to airborne pollutants and contaminants.

Before any foundations were placed strategic planning occurred to insure maximum use of the sun’s natural heat and light source. On the southern facing side of the house sunshades allow the winter sun to heat the home and block the higher, hotter summer sun.

What is the cost of building Passive?

With such high standards and specific building requirements it is surprising that initial upfront cost is only 10% higher than building to minimum code requirements. However, the overall cost is greatly reduced due to the low operational expenses.

Image: Passive House Institute US (PHIUS)

“The benefits of passive buildings go way beyond mere energy savings,” according to Meredith Marsh, Communications Manager at PHIUS. “Energy efficiency at this scale means that with the addition of a small renewable energy system, occupants can not only zero out their home’s greenhouse gas emissions and reduce their carbon footprint under normal operation, but they can also survive off the grid in the event of a natural disaster or other crisis.” She also imagines that a small micro-grid would suffice to power an entire community of passive houses, and make it less vulnerable to power outages.

Passive standards are not just for single family homes. The reduced operational expenses of passive buildings open up new opportunities in the affordable housing sector. Following the recent completion of phase two of the Orchards at Orenco, an affordable multifamily housing development in suburban Portland, Oregon, built to meet the PHIUS+2015 Standard, “Prospective tenants lined up around the block before dawn for the chance to call home to one of the largest passive building projects in North America,” Marsh said. This demonstrates how great the demand is for this type of housing.”

In the end Passive House standards not only lower the carbon footprint of a newly built home but also create more comfort for the inhabitants, cleaner air quality and long-lasting durability. ■

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Going Solar

Are Solar Panels Right for Your Home?

By Ryan Baggett

Reducing your home’s energy usage “is a better bang for your buck” than buying solar panels, according to Alexander Jarvis, President of Solar Systems of Indiana, Inc. There are many simple ways to save money on your home’s energy use, such as installing programmable thermostats, improving your insulation, and turning off lights and power stips in your home. Jarvis says “it’s easy to save 5-10% on your electric bill,” especially if you can change wasteful habits.

Now that you’ve achieved all that, you might consider adding solar panels to your home—and vicariously, to the lo-

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cal electric grid. Skeptics argue that only the large-scale solar energy plants are environmentally sound and economically viable, such as the giant solar farm of the Indianapolis Airport, which sells enough power for 1,700 homes to Indianapolis Power and Light, according to Indianapolis Airport Authority.

Residential dollars spent on solar don’t measure up when compared per Kilowatt-Hour (kWh) to such large-scale operations, but are sometimes made financially feasible thanks to our Federal Investment Tax Credit (ITC) which covers 30% of the equipment and installation costs.

But the cost of solar panels has been rapidly shrinking over the last decade, and like death and taxes, increasing costs of electricity are inevitable. For homeowners that have the financial wherewithal, the initial investment in solar will currently pay for itself in roughly 15 years, with a net positive beyond that. For most homes this will cost $20,000-$30,000 to subtract 90-100% from the electric bill.

Adding this feature to your home is also bound to increase property value should you decide to move early.

Whether motivations are monetary, environmental or both, there are many

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factors to consider before running out and buying modern solar equipment. Most reputable solar photovoltaic installers will come out to your home, inspect the site, then sit down to discuss options, and even the feasibility of a solar panel system for your home.

Rachel Shultz, Sales Consultant for Icon Solar Inc., says she will analyze the potential customer’s electric bills and the weather history specific to the installation site dating back as far as 10 years. This will help forecast how beneficial a solar panel might be. Other factors to consider include trees that may need to be cut down, or other structures that produce shade on the installation site.

Rooftop panels may be the only option for some, but those with more space on their property could benefit from a ground-mount system, in which the panels are placed about 4-5 feet off the ground, and can be angled to the most efficient position. In fact, homeowner Jim Mahoney of Westfield, Indiana has two large systems on his property, and small adjustments to his panels four times each year give him maximum exposure to the sun.

The “Going Solar” Checklist for Homeowners √

Look for ways to reduce energy usage in your home.

√

Have a qualified photovoltaic installer analyse your property for solar panel installation.

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Consider budget and timeline options.

Can you afford the upfront costs or the financial burden of credit?

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Research energy advocacy groups, such as the American Solar Energy Society (www.ases.org), the Indiana Renewable Energy Association (www. indianarenew.org), or the Solar Energy Industries Association (www.seia.org).

√

Get multiple bids from installers and consider their experience and expertise, not just the price. Take into account that equipment will need to be serviced for the next 20-30 years, and ask about warranties and expected lifespan of the system.

√

Talk to references, former customers, of the installer before signing any work order.

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Make yourself a cold drink on a hot summer day and watch in amazement as your electric meter runs backwards!

INDIANA & YOGA MAGAZINE ISSUE I

CONSCIENTIOUS LIFE

However, the home of the Brown Family in Fishers, Indiana is in a suburban neighborhood with mature trees, and has a modest, 6kW roof-mount array which has paid for 100% of their annual electric bills.

When these micro-power plants are tied into the grid, the homeowner gets a credit from their local electric utility company when they produce more energy than the home is using. This is common in the summer, but not so common in the gloom of winter, when the sun is lower in the sky and days are shorter. In that case, the credit they built up during summer is applied towards any deficiency winter production. But no matter how much energy the solar panels generate throughout the year, a homeowner does not actually make money from the power company.

INDIANA & YOGA MAGAZINE ISSUE I

Although it is technically possible to get completely “off the grid” by installing a rechargeable battery system to your solar panels, these require a much higher investment, plus higher maintenance costs, and the grid is the most reliable backup for your nighttime and winter electricity. When going solar, every home and homeowner is unique. ■

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CONSCIENTIOUS LIFE

INDYoga Votes

Taking Yoga off the Mat, into the Voting Booth

By Lauren Kay Roberts

If you’ve ever stepped into a yoga studio, you may have heard a teacher talk about taking the practice “off the mat.” As we awaken to our true, interconnected nature on the mat, we find ourselves a little less judgmental, a little more patient, and generally more aware of how our actions impact those around us.

INDYoga Votes—a nonpartisan organization I cofounded with Shannon Brasovan (Practice Indie), Candy Irven (Tree House), and Josh Driver (Open for Service) last year—takes this “off the mat" concept a step further. Our movement empowers yogis to extend their values into civic life by registering to vote and turning out on Election Day. We believe the higher consciousness community has a responsibility to raise our voices in the current political conversation; by participating in the process, we hope to transform a political culture that seems more toxic than ever.

During 2014’s midterm elections, Indiana had historically (read: depressingly) low voter turnout. We want to change that in 2016, especially as we see unprecedented energy from all parties around issues like equality, health, education, the environment, campaign finance, and national security. If you aren’t in love with any of the candidates, don’t be discouraged, and don’t just sit on the sidelines. Get informed and support those who most closely align with your values.

As INDYoga Votes prepares for a busy summer of registering voters, leading community yoga classes, and planning an outdoor yoga celebration in September (stay tuned!), we asked local yogis about voting, their personal practice, and how the two intersect. Here’s what they had to say:

“It is an honor to work for elected officials[,] but it often demands putting your job before your own needs and taking work with you wherever you go. When I'm on my mat I'm able to set an intention for myself that ultimately makes me feel more confident and grounded in the way I do my job.”

“Yoga teaches us oneness… There are candidates I support [who] also believe that[,] so I will be voting for them.”

“Yoga attempts to lift the veil of unconsciousness. It is my effort to do this in my own community by voting in a more conscious, informed way.”

“Yoga brings more open-mindedness to the world. I am glad [that] this election has gotten so much attention, but it is the non-presidential years that we need to be paying more attention to if we really want the revolution [that] everyone (on both sides) seems to be so interested in this year.”

“My practice helps me to vote, but to also practice not judging others on their values [and] to be grateful [that] we are all expressing our rights.”

“As yogis, it is our duty to attempt to wake ourselves up and [inspire] others to do so as well.”

Thank you to the yogis who participated in our questionnaire for this piece. Do you take your practice off the mat and into civic life? Does voting matter to you? Share your feedback with INDYoga Votes on Facebook, Instagram, and Twitter, and find us at Monumental Yoga! ■

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“Yogis are some of the most caring, cause-driven, and community-minded people I know, yet so often I hear fellow yogis dismiss politics and participating in elections because they ‘just can't take the contention’ or they ‘don't have space for that kind of negativity’ in their lives. You wouldn’t quit your whole practice because pigeon pose is really uncomfortable and totally un-fun (personal opinion here), would you? Just as in your yoga practice, find your soft edge and participate in your government. You will learn, grow, and be better for it.”

LAUREN KAY ROBERTS

Lauren Kay Roberts is a freelance communication optimizer, yoga teacher, and ritualist based in Indianapolis. Learn more about her #freelancemystic work at www. laurenkayroberts.com.

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CONSCIENTIOUS LIFE

Yoga attempts to lift the veil of unconsciousness. It is my effort to do this in my own community by voting in a more conscious, informed way.”

As yogis, it is our duty to attempt to wake ourselves up and [inspire] others to do so as well.”

My practice helps me to vote, but to also practice not judging others on their values [and] to be grateful [that] we are all expressing our rights.”

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INDIANA MADE

Indiana Artist: Jamie Locke A life-long artist and maker in many mediums, Jamie discovered a love for creating mandalas in 2007, inspired by the traditional Indian art form of mehndi. The nature of her work varies from time to time but currently involves carving mandala designs onto almost anything she can get her hands on, whether it be wood, metal, glass or stone. She works in the round and freehand in 4-8 hour sessions at a time, without a pre-conceived idea of outcome. For Jamie, the process of creating a mandala is always one of inspired revelation, elemental surprise and pure bliss. www.jamielockeart.com. â–

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INDIANA & YOGA MAGAZINE ISSUE I

INDIANA MADE

Photography: Jamie Locke

INDIANA & YOGA MAGAZINE ISSUE I

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INDIANA MADE

Indiana Made

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ity and quality as her main priorities. “I go a notch higher by only sourcing organic and fair trade chocolate, and also in using sustainable methods such as composting, recycling and driving electric.” You can visit Joann at the Summer Carmel Farmer’s Market every Saturday, 8:30am–11am and get a taste of incredible award-winning chocolate, or visit her website, xchocolart.com.

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INDIANA & YOGA MAGAZINE ISSUE I

INDIANA MADE

Batch No. 2 We are Batch No. 2, an Indianapolis based producer of artisan condiments, with an emphasis on mustard. We believe that variety is the spice of life, and ours are no exception. We currently offer an Original Whole Grain, Blackened Cajun, Purple Pride, Ballpark Yellow Mustard, and a Tomato Catsup. We pride ourselves on our quality and connection to the Indianapolis food scene, and hope to become your "go to" for culinary expression. Batch No. 2 - What your first batch wouldn't do!

We are available throughout Indianapolis in these locations: Wildwood Market, Homespun, Amelia's Bread, Joe's butcher shop and market, Tasteful Times, Pogue's Run Grocer, Nicole-Taylor's Pasta Shop and Market, Marsh at the Market (On Michigan St. and New Jersey St.).

For a more complete list of shops and restaurants that carry us, as well as upcoming events go to batchno2.com. â–

INDIANA & YOGA MAGAZINE ISSUE I

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FEATURE: YOGA AND ADDICTION RECOVERY

Yoga and Addiction Recovery

By Emma Huddleston

Yoga classes revolve around the sound of breath and the movement of bodies in time with those inhales and exhales. A place where “Namaste” is more common than “hello” seems like an unlikely spot for addicts to hang out, but if those addicts are seeking treatment, it may help save their lives.

Addicts are in a constant state of dissociation... Yoga is all about reality.

Connecting breath with intentional movement re-ignites the link between mind and body that addiction severs. ” 36

One in ten American teens and adults are addicted to drugs or alcohol.

Addiction has become an epidemic, and it isn’t going away. Most addicts don’t recover. Even among the ones who do, relapse is rampant. The most optimistic estimates of success rates hover around 33 percent--the lowest are below 10 percent. Only 10 percent of addicts ever seek treatment in the first place, so if only 10 percent of them recover successfully, that means only 1 percent of addicts achieve long-term sobriety. Hospitals, doctors, and treatment centers are at a loss, and some are embracing treatment supplements to the current standard of drug replacement therapy, medical and mental health interventions, and 12-step programs. These supplements include yoga and mindfulness training.

How can yoga help with addiction? Yoga boosts physical health, increases distress tolerance, improves self-soothing skills, and provides a spiritual outlet. Most importantly, it stops the process of dissociation. Addicts are in a constant state

of dissociation. They dissociate from reality by taking their drug of choice, and they dissociate from themselves by ignoring the physical and emotional damage from substance abuse. Yoga is all about reality. Connecting breath with intentional movement re-ignites the link between mind and body that addiction severs. Yoga delves much deeper than the physical poses, but the yoga masters of the last century all agree that placing the body in these poses is the gateway to further study that brings self-knowledge, personal responsibility, non-attachment, and spiritual connection. Not surprisingly, those three qualities are at the core of twelve-step programs.

CITYOGA in Indianapolis is a hub for yoga and recovery. Owner Dave Sims has over thirty years of sobriety, and Yoga of 12-Step Recovery founder Nikki Myers kick-started the studio more than 15 years ago. This April, CITYOGA hosted three workshops with leaders in the recovery and yoga movement. Myers, Rolf Gates, and Taylor Hunt are yoga teachers who incorporated the practice into their recovery programs with amazing results, and they want to help others do the same. Indiana Yoga Magazine had the opportunity to talk to all three of these teachers and find out their unique take on the connection between yoga and addiction recovery.

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FEATURE: YOGA AND ADDICTION RECOVERY

Nikki Myers and Y12SR If you’ve heard of yoga and addiction recovery, you’ve heard of Nikki Myers. She established Yoga of 12-step Recovery, also known as Y12SR, in 2003, and it’s grown from a one-time six-week intensive with 12 participants in Indianapolis into a thriving international community with more than 200 weekly meetings and 600 active Y12SR facilitators in the US and beyond.

Myers is a slender, vibrant woman in her early sixties with a big grin, big ideas, and big wedge heels. She isn’t the only one to integrate 12-step recovery and yoga, and she’s the first to admit that, quipping, “Nothing’s original,” with a chuckle. She attributes the Y12SR system to her teachers Gary Kraftsow, Aruni, Peter Levine, and Seane Corn, as well as Dr. Bob Smith and Bill Wilson, the two men credited with founding the original 12-step program, Alcoholics Anonymous, in the 1930’s. She created Y12SR to help 12-steppers learn more about yoga and teach yogis more about the 12 steps.

We spoke at CITYOGA, the studio she founded and since passed on to Dave Sims, another supporter of Y12SR, on a rainy Thursday morning. Interviewing Myers means listening to laughter, wisdom, and a few f-bombs.

Emma Hudelson: What’s your elevator speech for Y12SR? Nikki Myers: Y12SR is ultimately a relapse prevention and reintegration program….

We connect the dots between yoga philosophy and practices, the very practical tools of the 12 step program, and all of the research in neuroscience, yoga, meditation, and recovery from trauma to provide a foundation for what we’re calling sustainable addiction recovery.

EH: You always say that the twelve steps were your life raft, and yoga was your launching pad. How were the 12 steps your life raft?

NM: They’re still my life raft. They provide a very practical and structured way to look at the spiritual principles [of the 12-step program]. So those structures are my lifeboat. And I still need a lifeboat from time to time…the structure of having accountability, working with a spon-

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sor, working with sponsees. And yoga’s been my launching pad. It’s allowed me to go to places that I never thought—I never imagined—I could go.

EH: Tell me about your own recovery story.

How did you first encounter the 12 steps?

NM: Thank God I encountered the 12 steps. The 12-step program talks about jails, institutions and deaths. And I know jails, institutions and death. I found the 12-step program in 1987. My addiction had taken me into commercial sex work, divorce, domestic violence, all of that stuff.

When I walked in the rooms, I could barely put a sentence together. What I found were people who could love me until I could love myself. That’s the lifeboat stuff, and it’s still there.

In the first eight years of my recovery, lots of things happened. I was separated from my kids before getting sober, and I got my kids back. I got my undergraduate degree with straight A’s and got my MBA with one B… So I knew I had some smarts.

I started progressing in the ranks of corporate in this software company and they sent me on this trip to Garmisch, Germany. I arrived hungry, angry, lonely, and tired. In the 12-step program, we learn that those are states to be vigilant about, because you don’t make great decisions when those energies pop up. By the time I get to the conference…they were serving dessert: orange sherbet in champagne. I made the decision to go for it. Then I got back to my room, and it was grand, big, and overlooking the alps, and there was a mini-bar. I drank like Denzel Washington drank at the end of the movie Flight. I drank the whole mini-bar.

I was “functional,” so I got up the next day to do what I needed to do, but instead of coming home from Germany, I made my way to Amsterdam, and immediately I found that I knew what to do, where to go, and how to act, even though I hadn’t had a drink or a drug in eight years. That’s the samskara. You can’t bullshit yourself about it. It’s always there. Unless you’re a Jesus, or a Buddha, or a Krishna, it’s always there.

Maybe for the enlightened ones, it goes away, but I can’t bank on that, because I say “fuck” way too much. So I have to do

my work, because that samskara is always there. After eight years clean, I knew exactly how to find my drug of choice.

EH: What was your drug of choice?

NM: Lots of cocaine at that point…I like crack, straight-up. The first high was Samadhi. And I spent a lot of time chasing that first high…the addict is just looking for the same thing the enlightened one is. That’s why there can’t be any judgment. We’re all looking for the same thing. We have to take the stigma and the judgment out of this shit. That’s my big soapbox.

I finally made it back to Boston after spending some time on the streets of Amsterdam…and some things happened, and I found my way back into the rooms and back into yoga.

EH: What were some of those things that made you go back to the rooms?

NM: Well, I was destitute. I was sick and tired of being sick and tired. I was humiliated, and I was full of shame, totally disgusted… I knew the 12-step program had saved my life before, and I knew it was the life raft I needed at that point. Simple as that. And it is simple. Not easy, but simple. I love that phrase.

Then I found my way back into yoga. At that point, I decided that yoga and yoga philosophy was all I needed—I didn’t need the 12-step program anymore. So I was clean for 8 years, then I relapsed. Then this period, and then I relapsed again, and I was like, what the fuck? I let the 12-step program go, I delved deep into yoga and philosophy, and then I relapsed again…

Another relapse. What the fuck, right? The dis-ease of addiction is beyond intellectual.

I had some smarts, but the reliance on the intellectual was one of the things that took me out…

A platform for sustainable recovery has to cover all five of the bodies. The 12-step program does a great job of covering the cognitive approach. The yoga asana practice gives me the somatic, the body-based stuff, and I assert that there are some other things needed in there now

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FEATURE: YOGA AND ADDICTION RECOVERY

[Recovery] is prakriti, which means it’s always changing. Everything’s changing.

There are stages of recovery like there are stages of asana practice. My asana practice at 62 years old is different from my asana practice when I was 30. Somewhere between six and eight years [of recovery], there’s a stage shift, and there’s another shift a little later on. And we have to acknowledge those shifts. Like in asana, we’re more precarious and more likely to get hurt during transitions.

EH: I like the fact that you frame Y12SR as relapse prevention instead of calling it a “program of recovery.”

NM: Absolutely not! It’s an adjunct. It’s just another piece of a platform, and there’s more needed…We emphasize that this is not a replacement for a 12-step meeting, a sponsor, or anything like that. This is an adjunct. It’s a tool for addressing the mental, spiritual dis-ease of addiction. We say that outright…We don’t do steps. We don’t sponsor. We read the steps, but there’s no formal process for working the steps. It’s outside help.

EH: If someone were to come to you and say they’re interested in Y12SR but they’re scared and don’t know what to expect, what would you say?

NM: Either you’ll have a meeting with discussion, then a yoga practice, or the other way around. It’s completely open, completely accessible. The practices themselves are what we call “yoga agnostic.” We work with the Y12SR interventions, which are embodiments, things that I can take off my mat and into my life.

INDIANA & YOGA MAGAZINE ISSUE I

One of them is “Keep coming back.” You hear that all the time in 12-step programs.

We assert that it is more than just a quip phrase; instead it is an actual embodiment.

I can feel what it means to “keep coming back” in my body. Your body is going to tell you fifteen minutes before your mind will to be on alert. If I can listen in to body, maybe I can be a little more prepared and apply a tool. One of the ways that we teach “keep coming back” is in tadasana or samasthiti.

We teach how you connect in to Mother Earth through your feet and hug the energy in[...] It’s a sensation I can feel in my body and I can know whether I’m in or out of it.

In savasana, we teach that in this moment, feel the freedom, the energy of surrender. Savasana is the sensate feeling of letting go…if it doesn’t feel like savasana, it isn’t surrender.

EH: Those are good, practical tools that can be used in day to day life.

admitted that I was addicted to drugs and alcohol, a whole new possibility of healing opened up. As soon as I admit it, a whole world of possibility opens up. Yoga teaches us deeper, deeper, and deeper levels of awareness.

EH: What’s next for Y12SR? NM: Ultimately, I want to get to the bigger conversation: that we’re all addicted to the way that we process reality. The connection with that to the kleshas, to samskara, to vasanas—deeper levels of samskaras— that play out culturally and institutionally.

I assert that racism, sexism, genderism, all of those things are cultural samskaras. It’s possible that there’s even a way use 12-step principles as a healing for all of those kinds of bigger things.

EH: That’s big and it’s important stuff.

NM: It’s the root of our problem. Yoga maps it out.

NM: That’s what I want. I want to use that shit in the day to day. Life on life’s terms. I want to use that in my day to day because that shows up all the time. I really love Richard Rohr, who isn’t an addict, he’s a priest, but he honors the 12-step program as a process. One of the things he talks about is that we’re all addicted…So this—this is the root of our problem. We’re all addicted to the way we process reality.

Once I’m aware of that—once I’m in that awareness, that’s the first step. I’m addicted to the way I process reality. As soon as I

Photography: Emma Huddleston

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FEATURE: YOGA AND ADDICTION RECOVERY

Rolf Gates’ Extra-Ordinary Journey Champion wrestler and Army Ranger aren’t typical entries on the biography for a yoga teacher who’s written two best-selling books on meditation and founded a groundbreaking conference on yoga and addiction recovery. But Rolf Gates isn’t the typical yoga teacher.

He’s clean-cut, with a shaved head and big muscles--no man bun or mandala tattoos for this yogi. Put him in a suit and tie, and he’d fit right in at the Republican National Convention.

Gates may look conservative, but his background is eclectic. He’s a recovering alcoholic who’s been sober for more than 25 years. He participated in endurance sports prior to discovering yoga, and he’s been meditating for much longer than meditation has been popular.

He spent time in the field of social work, and service remains a priority in his life.

That’s no surprise, because Gates comes from a long line of ministers, and he’s even been known to officiate a wedding.

He also works with the US military and Department of Defense to provide sustainable care for soldiers.

How did Gates get from alcoholism to a place of service and leadership? A rehabilitation center and a vigorous application of the 12-step program helped him get a foothold in the world after alcohol stopped being a solution and he hit bottom.

“I benefitted tremendously from getting professional help at first. I attended a six-week rehab then aftercare. From that foundation I was able to create a sober life for myself using daily attendance at 12 step meetings and eventually the daily practice of Yoga and meditation. I kept my recovery fresh by staying in a career path that is about getting and living well.”

Recovering from alcoholism to become a celebrated author and leader of yoga teacher trainings and immersions is hardly a typical story, but Gates remains humble about his journey. “I have had a very ordinary story. First trauma, then

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addiction, then treatment, then sobriety within the context of a 12-step community, then Yoga…My story is ordinary in the sense that I received help from a 12-step program and was able to stay sober and within that program I was inspired to pursue a path of service and I have. There are countless individuals who have the same story, and are public school teachers, firemen, doctors and parents. I happen to be in a job description that attracts more attention than a public school teacher. My work is no less or more important, hence the phrase an ordinary journey.”

Gates didn’t offer any details about his downward spiral before sobriety. Recovery is his focus, and it remains vital to his life. “My recovery is still as im-

portant to me now, 25 years later, as it was in rehab, and yoga has been an indispensable support in that recovery…

My quality of life depends on the degree to which I am putting my recovery first one day at a time.”

Gates found yoga and meditation as an extension of the spiritual component of addiction recovery, and although he credits the 12-step program for his recovery from alcoholism, he credits yoga with “healing his relationship to life.”

“I learned to apply spiritual principles and practices in the 12-step program… by the time I got to yoga it was merely a matter of transferring the skills I had learned. My 12-step program has had the most profound influence on my re-

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FEATURE: YOGA AND ADDICTION RECOVERY

Photography: Courtesy of Rolf Gates

covery but it was yoga that helped my long-term recovery from the physical, mental, and emotional effects of trauma…trauma is held within the physical energetic and emotional bodies and cannot be processed intellectually. Yoga asana enables an individual to move into unprocessed experience held within those layers of ourselves and it enabled me to feel settled, grounded, and safe.”

One of Gates’ legacies will be the Yoga, Meditation, and Addiction Recovery Retreat, a weeklong immersion into the intersection of the mindful sciences and addiction recovery. He was inspired to launch the conference after watching President Obama “go above and beyond for his community.” Gates felt called to go above and beyond, too, so he built an annual retreat with big-name teachers from scratch. “President Obama’s message was that those who can give a little more to their community because of talents, wealth, or other privileges should.” Held annually at the Esalen Institute in Big Sur, Calif., the retreat can

INDIANA & YOGA MAGAZINE ISSUE I

cost as much as $3,835, a price tag that would be prohibitive to most struggling or new-in-recovery addicts. But Gates maintains that this conference helps a broad audience find the benefits of yoga and meditation through a trickle-down effect.

“I spend most of my time reaching addicts and non-addicts through mainstream yoga venues…the more yoga grows within mainstream settings, the more individuals have been inspired to bring what they learned into other settings like the military, the prisons, and addiction treatment facilities. The recovery conference is one of the ways I support this dynamic within the larger yoga community.”

Another way Gates gives back to the community is through his writing.

While working on his first book, Meditations From the Mat, Gates discovered that he loved the “creative and artistic process.” He’s since authored Meditations on Intention and Being. Gates’

take on meditation is all about appreciating the world as it is, even when that world seems unsafe or combative.

“Yoga prizes two basic capacities: awareness and compassion. The outcomes... depend largely on our ability to foster positive working relationships with those around us. From this perspective, yoga is a fit for just about anyone in any situation. For example, my son trains at a Brazilian Jiu-Jitsu gym in town with fighters who, on the surface, aren’t about awareness and compassion but he has formed powerful, positive bonds with his coach and the other athletes, which has helped in every facet of his training.

I believe the key ingredient of the success my son has had as a fighter comes from the ability to form positive relationships” Gates can relate to that. He feels that he was able to complete Ranger School, one of the most intense trainings of the US Military’s Special Operations, because of his ability to foster relationships. To

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FEATURE: YOGA AND ADDICTION RECOVERY

become an Army Ranger, soldiers have to perform advanced physical feats of speed and strength, survive twenty days in the mountains on near-starvation diets and sleep deprivation, pass water combat tests, and learn jungle survival skills. It’s no small feat, but Gates doesn’t take credit for his success. “I was able to successfully complete Ranger School not because of my personal ability but because of my ability to find enjoyment working as part of a team.”

it through the felt experience of their bodies. For example, balance is achieved moment to moment, both in life and in a balancing pose, and what balance feels like changes from pose to pose and day to day.”

Although he was “not a good student in a traditional classroom,” Gates excelled at physical activities as a young man. He channeled the education he received on the wrestling mat and in the gym and turned it into a lifelong love of learning that inspired him to become a teacher.

“I was taught to put first things first and I have. I think of my life in terms of honoring the relationships in my life… to myself, my family, my community, my students, my profession--to name a few. To honor these relationships requires me to have a practice that amounts to a way of life, which in turn is what I teach my students and write my books about. It’s actually quite workable as long as we are willing to put first things first.”

“I loved the learning involved in sports passionately in a way I never did sitting in a classroom and this made me sensitive to the many ways people learn. I believe yoga and meditation are extremely advanced learning settings that offer students the opportunity to take what is being taught and understand

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Balance is important to Gates. It would have to be, because he juggles being an author and teacher with a busy, world-traveling schedule and the daily life of being a husband and father.

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FEATURE: YOGA AND ADDICTION RECOVERY

Slaying the Pink Elephant Taylor Hunt is serious business. He’s a Level 2 Authorized Ashtanga teacher, one of only about 100 in the world. He’s at the helm of Ashtanga Yoga Columbus, teaching as many as forty students a day in Ohio’s capital during the week and traveling all over the country--and sometimes world--on the weekends to teach workshops. He practices six days a week, no matter what, and he expects his students to do the same, coining the hashtag #bringyourasstoclass. And he means it.

could recognize that there was a problem, but you didn’t know that there was a solution.

Hunt is the proud parent of Makayla and Isaiah and husband to Jessica, and the whole family travels to India for two months every year to study with Sharath Jois, the living master of Ashtanga. Along with Jessica and Dawn Blevins, one of his assistants, he launched the Trini Foundation, a nonprofit that supports recovering addicts. He’s also an author. In February, he released A Way From Darkness, a memoir that’s moving readers to tears and receiving rave reviews.

TH: Well, the last time, I wanted it even less…Before going in the last time, I lost all of my convictions, all of my morals…and I was doing stuff that was not healthy and bad for society.

His life wasn’t always this full. A decade ago, Hunt was hanging out in crackhouses, shooting up heroin and speedballs, and selling guns illegally. The first time he injected heroin, he stopped breathing for four minutes. He’s lucky to be alive. Emma Hudelson from Indiana Yoga Magazine sat down to chat with Hunt in his home, surrounded by the sounds of his children playing and their new French Bulldog puppy barking.

EH: You just finished a book that tells your whole story of recovery. Can you give me the short version?

TH: There is no short version. It was years of me coming to terms with figuring out that I needed to change. It started with moments of clarity…I remember crushing up Oxycontins [on the sink] and the pill slips out and goes down the pipes, and I rip the whole sink apart to find it. There’s something wrong there, and when I first went into treatment, I had never heard that there was a solution.

EH: In those moments of clarity, you

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TH: Yeah. As I had those moments, it reached a pinnacle where I was like, ok, what’s the solution? Or is there one?

And I was going to kill myself as a result of not knowing the answer.

EH: I know it took you a few tries to get sober. What was different for you the last time?

EH: Such as?

I’m frail…I didn’t want to live, but they were forcing me to [get treatment], so I thought, “I guess I’m going to do it.” After I was chemically withdrawn from the drugs, I had another moment of clarity, where I realized that I did want to live.

EH: What was different between that moment of clarity, where you decided you wanted to live, and the other ones, where you only recognized that you had a problem?

TH: I had a solution at that point. I knew that I could surrender to something.

I’ve heard people say surrender to win and that never made sense to me, but in that instant, it did. I surrendered to a program that I didn’t really want to do, but I surrendered to it and I did what people with good sobriety said I was supposed to do. Once I aligned my behavior with what they were telling me to do, I was able to get better.

TH: Hanging out at crackhouses and selling guns to people who shouldn’t have guns…I was part of a bunch of people that were just bad. One lady was stealing, one was a prostitute, one was a pimp, one was a burglar, one was running a drug ring out of the crackhouse.

I wasn’t doing any of that, but I was involved in it by witnessing it and being in that environment.

EH: You found Ashtanga within your first year of recovery?

EH: So how did you end up walking through the door [of a treatment center]?

TH: During my first serious attempt at sobriety, yes, I found it at about six months sober.

TH: I was kicking and screaming as [my family] drove me up there. I was pinned in a corner: you either do this or you lose everything. Family, house, all this stuff. I reluctantly went in.

EH: What did you get out of that first class that made you come back?

The disease at that point had such a grip that…it seemed like it was better to do what I was doing than to change. I didn’t feel worth it…They’d tell me that I needed recovery and I would be like, it’s probably better if I’m no longer here.

They pack my bag and set it on the curb, and I walk in. My arms are beat up from all of the needles. I’m skinny, I’m not eating, I can’t go to the bathroom.

And I kind of live my life like that, too.

I pay attention to what other people are saying… I think we need to listen more and talk less.

TH: It worked. The first class, I got done and I was angry…I had no frame of reference for what yoga was supposed to look and feel like. I definitely didn’t think it was going to bring up my perfectionism, my compulsive or competitive nature, and it did. Like I said to my sponsor, “I don’t know if I should do this. It made me feel too vulnerable.”

And he said, “So basically, you’re telling me it worked too good?” And he laughed, because he knew.

EH: How did it make you feel vulnerable?

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I don’t have to be perfect today in anything that I do.

I have to be human today, which is a totally different thing.

What I have to be is completely myself.”

TH: I saw all of my character defects in the first class. I wiped the mirror clean. I saw a true reflection of who I was, and I didn’t like it. But I went back the second Saturday and it was actually a good experience.

EH: You went back because you were willing to listen to your sponsor—willing to listen other people.

TH: Yeah. It’s served me really well, listening to other people.

EH: Tell me about the second class.

TH: I walked in and I knew what to expect. I didn’t feel uncomfortable. We did the same Primary Series practice, but it felt different. It felt like it was a breath of fresh air in my soul…It was the first time that I felt like I saw value inside of me.

TH: It doesn’t show up anymore. I don’t have to be perfect today in anything that I do. I have to be human today, which is a totally different thing. What I have to be is completely myself.

EH: That’s a different reflection to see coming back in the mirror.

TH: That’s because it reorganized. It’s also a result of doing the work in order to get there. In the program, but also showing up and doing…a yoga practice that is dedicated, that is two hours long, that is focused and driven. I’m deeply immersing myself into the deep end of the pool. That’s how I practice yoga. It’s not like, show up once a week. It’s an everyday thing.

EH: Some people might look at that, something that you have

EH: So the second class was totally different.

TH: Totally. Mind-blowing. Tears. The release of bondage.

EH: How long did that feeling of release from bondage last before it went away or changed?

TH: I don’t know that it ever went away. I continued to practice.

That feeling goes up and down, but that day, it was like a voice said, “You’re perfect just the way you are.” I’d never felt that way before. I’d never thought, “I’m not a piece of shit today.” It was a decision but also an awakening.

EH: How does yoga complement your recovery practice?

TH: It brings me closer to reality. Addicts and alcoholics, we tell ourselves stories that aren’t necessarily true: that we’re not good enough, that we’re not worth anything. Yoga continues to unravel that crap in my head.

EH: So, for you, yoga is just part of your own recovery journey.

TH: They work hand in hand. They change, psychologically, how you think, feel, act, and relate to other people and yourself. The shift from lack of empathy to having a bunch of compassion, it’s reorganized the whole. Like a Rubik’s Cube. The twelve-step program helped me get a little organized with this stuff, but the yoga helped me take it and solve the puzzle in my head. It’s fundamentally changed the person I am.

EH: Your first yoga class brought up your defects. You mentioned perfectionism. Does that still show up today, and what do you do about it if it does?

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to do every day and hold yourself accountable—how is that not perfectionism?

if there’s ever a question, I ask the people who are important to me in my life: my wife, my sponsor, and my friends in sobriety.

TH: Showing up every day doesn’t mean that it’s perfect. You just have to show up, but you’re not graded on your performance…If I make it to my mat on a daily basis, I’ve succeeded.

Everything else is irrelevant.

EH: What is your purpose behind the book?

EH: You said yoga brings you closer to reality. What does reality look like to you today?

TH: The truth without my emotions that run through it. It’s an accurate representation of what’s actually happening…It’s me living my truth, its me being in line with my truth. It’s all about alignment for me.

EH: What is “your truth?”

TH: I don’t know if I can say it without sounding kooky.

I’ve been given a second chance. I’ve listened to all the people that come into my life…I believe my higher power talks to me through people. I’m 100% aware of it, that’s why I listen so good. My truth is aligning my will with my higher power’s will.

If I’m able to get rid of the Taylor personality, I become a vessel.

To slay the pink elephant. To talk about something that is not very popular to talk about. By “slay the pink elephant,” I mean bring the thing up that everyone can relate to but doesn’t want to talk about it. Our program of recovery says that we must have the awareness of a problem before we can be absolved of it or healed…I’m using my story as a way to start the conversation. The book brings up different feelings for everyone. Everyone’s addicted to something. Everyone has their struggle.

EH: But not every addiction is going to kill the addict.

TH: Yes, but there can be just as much turmoil with someone who has a gambling addiction or a shopping addiction. Mine was more intense, maybe, in some aspects. But the book can be relatable to any of those people.

I hope it helps everyone. It’s a serious thing. People don’t know what addiction looks like. They just know that [alcoholics] get drunk too much. There’s so much more, that’s just a symptom of what’s going on. ■

EH: How do you know when you’re aligning your path with your higher power’s path?

TH: You know how there’s these gut feelings that you get? I can feel whether or not something is in line because of intuition. And Photography: Emma Huddleston

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Yoga and Movement in Middle School

By Ryan Baggett

Many people are ready for a nap in the early afternoon, but the 8th grade girls in Greta Wilson’s 1:35 pm yoga class seemed happy to enter the room. Several greeted Wilson with genuine excitement while rolling out their yoga mats. As everyone took their positions, they went through the basic elements you might find in any beginner's yoga class at a local studio, from warm-ups, to sun salutations, to savasana. Even a few sanskrit words were incorporated, all taught with an easy grace and gentle demeanor that did not remind me of my middle school teachers.

Behind me and my camera, half the eighth grade girls opted out of getting their picture taken by some strange magazine guy. The other half had agreed to be photographed, but in the end they were all doing yoga, and all put forth a lot of effort to enter the poses properly.

And I heard zero complaints.

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Principal Alecia Ostler runs this Health and Wellness Magnet School of Indianapolis Public Schools (IPS). She told me the concept for the school was developed in conjunction with Riley Hospitals after P.E. assessment tests ranked it to be one of the top five most obese schools in the district. Formerly known as Frederick Douglas Elementary, it is now named SUPER School 19. The “SUPER” stands for Students Understanding through Powerful and Energetic Routines.

These “energetic routines” include replacing some of the chairs with exercise balls which burn many more calories and force the children to engage core muscles. Other classes have standing desks, and teachers look for ways to make movement a part of their lesson plans: Imagine hopscotch while practicing vocabulary words. Physical Education is taught

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every day, and a before school program called BOKS (Building Our Kids Success) is a program based on scientific studies that show exercise and movement improves academics. So it is no surprise to find yoga classes as a weekly part of the 8th grade girls P.E. Yoga teachers like Wilson are provided to the school by Mighty Lotus, a 501(c) (3) nonprofit organization that has developed a curriculum for their teachers to follow in a public school setting.

It is now her second year teaching for Mighty Lotus, and Wilson admits this job is quite a challenge. “You need the right space,” she says. “Sometimes having [I have] to move desks and change spaces upon arrival.” Not only that, but she must also contend with “varying physical abilities as well as a desire to participate, or lack thereof.” This is middle school we’re talking about.

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Mighty Lotus curriculum is based on a variety or researched programs and includes general, yoga-based practices and also mindfulness training. “We are able to tailor a program to meet the needs of each specific school,” Wilson says, “from a more physical practice [such as] poses and movement to a quieter practice [like] stress reduction and mindfulness.”

One Mighty Lotus program that has grown faster than others is the “Mighty Minds” program, which focuses on breath, focus and stress management.

“I think this is a result of the increased levels of stress that kids today face beginning at a very young age.”

Most teachers come to Mighty Lotus with yoga certifications and experience teaching yoga to children. Mighty Lotus also provides their teachers specialized training, such as a weekend workshop

by Street Yoga, a Seattle based company that teaches “trauma informed” yoga.

“Most of Mighty Lotus’s staff was able to learn about dealing with tough situations in a variety of settings, including many of the settings [in which] we teach in Indianapolis,” Willson said.

Principal Ostler related how the Mighty Lotus program has evolved at her school over the last three years. The first year, students had to volunteer to do yoga, and not everyone participated. But the second year, they tried to apply directly applying the benefits of the mindfulness and stress reduction techniques to specific children. Children were chosen that were thought to “need a destressor.” Ostler said, “This didn’t work well because students felt like they were singled out.” Children were viewing the program as a punishment, which was counter-productive to a yoga class. So in this third year, the yoga classes at SUPER School 19 have been incorporated as part of P.E. each week.

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What’s the best thing about Mighty Lotus’s program? “It works!” said Willson. “It is amazing to see the transformation in some of the kids and to have them tell me how much the practice has helped them. It isn’t always easy, and some days you have...a lot of resistance and eye rolling. But it is great to see the practice slowly take hold of these kids. One of my favorite quotes is from an 8th grade boy who told me he loves coming to yoga because [afterwards] he ‘feels so chill.’” And chill is a good thing to be at a school in constant motion. ■

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Partner Poses

For the Wholeness of Family

By Alli Louthain

Uniting family members by doing yoga together is such a beautiful way to bind hearts, minds and souls as one. Partner yoga inherently increases communication and intimacy while building trust.

A family practice engenders healthy living and gives parents a way to interact with their kids in a unique positive fashion connecting at every level. Also, family yoga is just stinkin’ fun!

ALLI LOUTHAIN Alli

Louthain

grew

up skiing, hiking and biking in Salt Lake City, Utah. She has always

enjoyed

an

active, healthy lifestyle as she’s moved all over the country, including to Hawaii, where she met her husband. As a lifelong athlete and mother of three young kids, Alli loves the way yoga has kept her flexible and grounded for almost a decade.

Alli has her RYT through Yoga Alliance and is 200hr certified. She teaches a variety of classes from Prenatal and Chair yoga to Intermediate levels, and specializes in teaching classes for teenage girls and partner yoga for "Tall Ones and Small Ones" of all ages infused with her own motivational speaking style. One of her favorite classes to teach is "Family Yoga" at the YMCA in Avon where her husband and two older kids join her every week!

She has

also been honored to head up the Family Yoga Section for the Indianapolis "Monumental Yoga" event three years in a row.

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Each pose needs two people, who are forced to work together, to successfully engage in the posture. Participants read each other’s body language and talk through different stances to figure out how to connect correctly, to decipher how far one needs to push or pull their partner and to ensure they are equally supporting one another. There is beautiful give and take with each new pose and vulnerability both sides experience at different times. Surrendering engenders trust. Both sides practice honoring each other as they concentrate on the present moment, listening to both their own bodies and their partner’s. A parent may need to readjust their standing pose to accommodate a smaller body, or a child may take the parent a little deeper into a pose by adding their body weight.

Constant positive communication, both spoken and nonverbal, creates an atmosphere of affection.

Yoga increases flexibility and endurance, improves concentration and creates a sense of calm and confidence in participants. Family yoga allows parents to model all these healthy behaviors alongside their children, allowing actions to speak louder than words. It also gives kids tools to handle stress and a safe space to learn that failures are just beginnings. For parents, make this time for a healthy activity you might not participate in normally.

Amid all these other benefits, participants will find out that the best part of partner yoga is the fun! Repeatedly, I’ve

seen adults allow their walls to come down, to be serendipitously silly, to laugh at themselves and ultimately, to let go and enjoy the present moment. We let our guard down more easily when familiar people surround us; this makes partner yoga the perfect place to be vulnerable. Milton Berle once exclaimed, “Laughter is an instant vacation!” Interacting with children inherently brings lightheartedness to partner yoga as a sense of play and imagination permeates the practice. Locust pose suddenly transforms into a torpedo tearing through the ocean, and plank is waaay more fun on someone else’s back! Parent and child alike finish the practice with a smile on their face and lightness in their step.

Hands down, my favorite part teaching Family Yoga is watching all the partners’ transition out of savasana. I ask them to roll onto their side facing the person they came with and give them the opportunity to “acknowledge their awesomeness” via with touch or words.

A three-year-old snuggles up into her mom’s embrace, a dad puts his hand on the shoulder of his ten-year-old son, an eight-year-old daughter squeezes her mom’s hand, and a teenager smirks and then smiles as her mom mouths two words, “love you”.

Below are seven different partner poses you can try out with your own kids. With every pose first consider the height, weight and strength of your partner. The taller, heavier and stronger partner should always be the base of the pose. Poses that involve balance should be taken slowly and any poses where you are lifting your child up into the air should have a third person standing by to assist and support. Remember to laugh at mistakes and keep the practice lighthearted. Always, always honor your child’s feelings. Don’t ever force them to try something that makes them nervous or physically uncomfortable.

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Windsail

Standing Chest Opener

Base person grounds himself and holds the hands of his partner as she faces away from him. The smaller partner stands far enough away to create a little tension in the hold allowing her chest to open as she squeezes her shoulder blades together and leans forward.

High Five

Seated partner, palm to palm

Both partners sit facing each other with legs crisscrossed, knees touching.

Place

palms together finding a balance where neither person is pushing harder than the other. Begin to sync your breath. (Note: children often take shorter breaths.) Close your eyes. Notice the touch of your hands. Let go of distractions. Listen to the sound of your breathing. Try to hold pose for 5-6 breathes to begin with or until your child begins to squirm.

Seated Partner Twist Both partners sit tall back to back with legs crisscrossed. Inhale. Arms go up. Exhale. Twist to the right. Left hand moves to right knee and right hand moves to partner’s left knee. Hold for 3 breaths. On next inhalation, arms go up. Exhale. Twist to the left reaching for partner’s other knee. Hold for 3 breaths. Repeat back and forth a couple times, perhaps changing the tempo to keep kids engaged. Younger kids especially love trying movement like this in “hyper drive.”

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Rowing the Boat Both partners face each other and spread their legs as far out into a “V” as they can. The right sole of partner one’s foot will touch the right sole of partner two’s foot and they do the same with their left feet. Extend arms towards each other and hold hands or forearms. Exhale, one-person folds forward from the hips as the other partner leans back for more leverage. (Note: A smaller child may need to place their feet on partner’s shins or ankles. Limited flexibility may also make it hard for partners to reach each other’s hands.) Our signal to “stop leaning back” is a couple quick gentle squeezes of the hand from the one folding forward.

Position 2

Position 1

Lizard on a Rock

Every kids’ favorite pose

The base partner is the “Rock” and kneels with knees spread as wide as needed to allow their forehead to touch the ground in Child’s Pose. The “Lizard” gradually lays facing up on top of the Rock with their feet hanging/touching the ground and arms hanging open to either side of the Rock creating a wonderful chest opener.

01

Position 2

Position 1 02

Variation The Rock can then wrap their arms around the Lizard and intertwine fingers for a chest opener of their own.

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Superman Base partner lies on his back and places feet comfortably on partner’s belly/chest depending on size of partner. Base partner holds her hands as he slowly straightens his legs and lifts her in the air.

She can then straighten her arms and legs for superman or attempt more challenging variations.

01

Variation 1 After partner is up in the air she can carefully move into “Flying” Bow Pose continuing to hold right hand of base partner as she reaches her left hand to clasp her left ankle.

02

Variation 2 Base partner puts his feet on her hip flexors and while holding her hands he straightens legs forcing her to go into more of a diving position. She then puts the soles of her feet together for “Flying Butterfly” as base partner moves her around at his comfort level.

Stacked Plank Base partner comes into plank pose with hands directly under shoulders and arms straight, like he is about to do a push-up. His eye gaze is down just beyond his hands and he lengthens his body from crown to feet grounding his toes to floor by engaging legs, glutes and core firmly. Smaller partner holds onto his ankles and then depending on her height, places toes onto his shoulders or back. It is important for her to also hold arms straight and engage core and legs with strength to be sturdy in the pose.

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Practice Safety in Twists

By Alyssa Pfennig

Twists. We love them because they make us feel so complete by helping us release the deepest layers of tension, both physically and psychologically. But many of us don’t realize twisting improperly can really wreak long-term havoc on our bodies.

I especially used to love supine (lying on the back) garudasana twist where you shifted your hips over to one side, crossed your legs and let your knees fall to the other side. Often I would hear a pop around my hip in this twist, but it felt

so delightful and my teacher understood the musculoskeletal structure extremely well, so I thought it was a good thing.

However, after I became a teacher myself, I started seeing a correlation between what I thought was a delicious twist and some low back pain and my hips getting out of place. So, I stopped teaching my favorite twist.

Then, while completing my advanced training in yoga therapy I realized my hypothesis was correct and that twist was in fact causing issues because of the way the spine and pelvis are structured. Furthering my knowledge about anatomy beyond a weekend at my first teacher training and the realization that, as yoga teachers, we are often passed down information that might not really jive with the musculoskeletal structure of our bodies, was mind blowing to say the least.

Get to Know the Spine The next time you see a replica of a skeleton, make sure you take the opportunity to explore it with your hands. Really get to know the spinal column by running your hand along its curves and twisting the thoracic spine (mid to upper back) and the lumbar spine (the curve that is in line with your belly button). You will literally see the difference in how the facet joints move and how the ones in the lumbar spine just do not twist like the ones up above. Herein lies one of the major issues with twisting from the bottom up. The lumbar spine won’t twist the way the thoracic spine will, so instead, the pelvis might move to accommodate the shape you’re trying to create. POP! While it may not necessarily mean major damage just happening once, that popping sound for many people over time can cause a variety of issues, including misaligning the pelvis and creating destabilization in the sacroiliac joints, which is what happens to me.

Iyengar-certified yoga teacher and Stanford-trained scientist, Roger Cole, Ph.D.,

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backs this up explaining, “The base of your spine rests on your pelvis, so if you turn your pelvis and spine in the same direction when you twist, your whole spine will turn as a unit, and your vertebrae won’t rotate as much on one another—at least at first. But your pelvis can turn only so far, and when it stops, the base of your spine stops too. If you continue turning the rest of your spine, you can eventually achieve just as much vertebral rotation as if you had held your pelvis completely stationary from the beginning.

What Twists Should You Teach?

First, take some time to explore twisting on your own with the understanding that all bodies are made similar, yet are different in subtle ways. See if your twists feel deeper when you keep your pelvis neutral or how it feels to allow your pelvis to move with the twist. Some people can keep their pelvis neutral and go very deep into a twist without cause for concern. However, the majority of the population are not that flexible and need both the guidance and permission to allow their pelvis to move.

For example, in parivrtta trikonasana [par-ee-vrit- tah trikcone-AHS-anna, “revolved triangle”], we have been traditionally taught to keep our pelvis level and only twist the spine.

However, the majority of practitioners have a hard time revolving and do one of two things: just don’t revolve very well or torque their sacrum in the process. And if you keep your pelvis level and only try to twist at the thoracic spine, it just plain sucks because you feel stuck. Instead, keep your back straight and allow the pelvis to tilt by lowering the hip of the back leg.

This will make your legs work harder and make room to twist fully while keeping your sacrum in its proper place. And you can still use your abdominal muscles to open your chest and twist even more into the pose in the thoracic area. However, if you can learn to relax into the twist instead it will allow the deep back muscles around the spine to release. As Cole explains, “If you engage your trunk muscles to twist, you usually limit your range of motion; beyond a certain point, you wind up contracting muscles that should be relaxing and stretching.”

Try a variation on parivrtta trikonasana using the wall and really find a deep, juicy twist. In the Iyengar yoga tradition, the wall itself is often used as a prop to help both stabilize you and give you a sense of pressing into something with the outside of your foot in standing poses. Set up for trikonasana beginning with the outside of your right heel into the wall and your left foot forward. Once stabilized, put your right hand on the wall and then twist the torso so that your left hand is now on the wall. Bend at the hip with your torso straight, and now you are in revolved triangle. Remember to allow your right hip to relax down as you twist so your pelvis remains neutral and back straight. Again, you can use your abdominal muscles to help

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Parivrtta Trikonasana open your chest to the left side. Come out of the pose in the reverse order that you came in. Repeat with the left foot back and right foot forward.

As for supine twists, there are still a few variations suitable for most practitioners. Twisting from the top down is what I recommend because you are keeping the pelvis neutral and ensuring that the twist comes from the upper spine. Begin by lying on one side with knees bent in a 90 degree angle and arms straight from your body with palm over palm. Then, open the top arm so that your chest is open and your arms make a “T”. You may have to shift the shoulder blade of the bottom arm over a bit to help your chest open even more. There may come a point where your other shoulder will not reach the ground and that’s

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Parivrtta Supta Padangusthasana okay. Just place a blanket underneath and along your chest to open gradually. Too often we cheat ourselves in our twists in order to force both our legs and shoulders to the ground when we actually might have an area that needs releasing.

Of course, bending one knee or both to a 90 degree angle or closer into the chest and crossing over the body into a twist can work as well as parivrtta supta padangusthasana [soup-TAH pod-ang-goosh-TAHS-anna, “reclining hand to big toe”]. And if I’m in a class where a teacher guides us through a garudasana leg twist, I have experimented with crossing my thighs, but

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bringing my knees closer to my chest before twisting, and not moving my hips to the side. Or I just do a variation I know is good for my body.

I do not claim to be an anatomy expert, but my education about the body has dramatically opened my eyes and changed the way I teach. Yoga teachers, if you want to keep yourself and your students healthy, take as many anatomy courses and more in-depth therapeutic courses as you can. And remember, there are no absolutes. ■

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Triathletes: A little yoga goes a long way Triathlon season is here! What are your goals this year? Sprint distance, Olympic, Half Ironman or the full Ironman? However far you intend to go, you probably spend a great deal of effort to be as efficient as possible. Adding one more item to your training regimen probably seems like an impossible feat. But adding a few postures like the ones below to your post-workout stretching can help you recover faster, alleviate tightness (think of your hips/ glutes and shoulders) and improve range of motion. A regular yoga practice also develops mental focus and concentration, which is invaluable when the race gets tough.

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Yoga provides triathletes...

Balance Core strength Dynamic flexibility Breathing exercises

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Swim Locust Pose [Salabhasana, sh-la-BAHS-anna] Variation 1: Arms Extended 1. Start on your belly 2. Walk the arms over head 3. Press the toes into the mat 4. On an inhale lift arms and feet off of the mat 5. Think about keeping the shoulders away from your ears 6. Lift through the back, glutes, and hamstrings 7. Exhale as you lower back to the mat 8. Repeat on the breathe two more times 9. After three repetitions on the breath—inhale, lift and hold for 3-4 breath cycles.

Variation 2: Arms to the Side Same as above except the arms will reach behind you

Cow-Faced Pose with Eagle Arms [Gomukhasana, go-moo-KAHS-anna] 1. Come to a seated position on the mat 2. Cross the legs at the knee keeping the hips level 3. Inhale and extend the arms to the side 4. Exhale and cross the one arm under the other at the elbow (Arms are opposite of the legs—If your left knee is on top, then your right arm should be on top) 5. Bend the elbows and bring the palms of the hands to touch or the back of the hands, whichever feels right to you 6. Hold for 3-4 breath cycles or longer if you choose 7. Repeat on the opposite side

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Bike Intense Side Stretch [Parsvottanasana, parsh-voh-tahn-AHS-anna]

1. Stand with feet hip width apart 2. With one leg take a large step forward 3. Bring the hands to the hips to remind you to fold 4. Inhale and lift through the top of your head 5. Exhale hinge at the hips leading with the chest 6. Stop when you have found a “just right� stretch 7. Hold for 3-4 breath cycles, or longer if you choose 8. Variations in the hands include clasping the hands behind the back or bringing the hands to the ankle or shin 9. Repeat with the other leg

Camel Pose modified [Ustrasana, oosh-TRAHS-anna] 1. Stand on your knees 2. Bring your hands to your lower back/buttocks as if you are putting your hands in your pockets 3. Sliding the shoulder blades down and together inhale and begin to bend backward 4. Keep the hips pressed forward and the thighs perpendicular to the ground 5. Do not let the head fall back - eyes will be looking at the ceiling 6. Exhale and come back to vertical 7. Repeat on the breath two more times 8. After three repetitions on the breath, inhale bending backward and hold for 3-4 breath cycles

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Run

Hero Pose and Reclining Hero Pose [Virasana, veer-AHS-anna] and [Supta Virasana, soup-tah veer-AHS-anna]

1. Come to sitting on your knees 2. Edge the feet out from under your buttocks 3. Keeping the core engaged and lifting through the top of the head, bring the hands to heart center 4. Hold for 3-4 breath cycles or longer if you choose 5. If it feels right for you extend this stretch by bringing your hands to the mat behind you and lower your torso Certain types of knee injuries can be exacerbated by this pose. If it doesn’t feel right skip it.

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Eye of the Needle Pose [Sucirandrasana soo-chi-ruhn-DRAHS-anna]

1. Lie down on your back bringing your feet flat to the mat and your knees bent 2. Lift one foot off of the ground and flex the foot 3. Cross the flexed foot over the opposite knee at the ankle 4. Reach the hands around the back of the thigh of the supporting leg pulling the knee to the chest 5. Stop when the stretch feels “just right” 6. Hold for 3-4 breath cycles or longer if you choose 7. Repeat on the other side

Remember not all poses are for everybody, even triathletes, and every body is unique. Yoga is not a part of the competition. A regular yoga practice can help you become more aware of your unique physical traits. It will help you to tune in to what works for you. Respect and listen to what your body is telling you.

Find a class near you Use our directory in the back of this issue to find a studio near you. Many studios offer classes called “Yoga for Athletes.” In these classes there will be a great deal of focus on hips and hamstrings. However, there are a variety of classes being offered that will benefit any athlete. The best way to get the most out of any class is to talk to the instructor at the beginning of class about your needs.

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PHYSICAL YOGA

Accomplished triathletes making yoga part of their training...

Mandi Fagen

I believe my interest in yoga stemmed from a few experiences and needs: I grew up taking dance from childhood including my years at Purdue—so yoga is an extension of movement and mindfulness, just as dance was for me. I've also been a runner for 20 years, now. I love how yoga is relaxing to my mind.

Running does not always provide that outlet/sense of calm. There are many days I don't feel like going for a run and become anxious; furthermore, it is nice to step onto the mat without pre-workout anxiety. Without needing to say, yoga helps to keep me flexible and provides the much-needed stretch for running recovery. I started taking yoga over 15 years ago and, for now, primarily practice at home.

Aside from why I practice, I am married to Jeremy and mother of 2 children (Patrick and Abigael, 5 and 3) ...perhaps another reason I need yoga! We are a very active family who enjoys hiking, playing at parks and riding bikes. I love to cycle and finished my first triathlon last summer. I am strongly considering getting my 200-hr yoga certification in the future.

Jeff Hartman

I went to Invoke studio for my 200-hr yoga teacher training, finishing in 2013, and have been teaching yoga ever since. I feel it is a great way to strengthen and stretch for triathletes or anyone. I am also an ACE certified personal trainer. I am an avid cyclist (road and mountain), trail runner and triathlete. Although my real passion is Xterra triathlons (off-road triathlons which comprise swimming, mountain biking and trail running), I also do some road triathlons.

Special thanks to Mandi Fagen and Jeff Hartman for helping with the photo shoot at Endurance House in Fishers. â–

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PHYSICAL YOGA

Meditation for Beginners Meditation benefits are many, including stress reduction, lower blood pressure, improved quality of sleep, improved concentration, and it boosts your immune system. So why aren’t we all practicing meditation? Meditation can sound scary. Visions of sitting in some intricate cross-legged position chanting words in a different language might sound foreign to some. Not to mention, who has time to sit still?

There are many types of meditation, and not all of them involve sitting still. Here are a few steps for those beginning a meditation practice.

Mindfulness Meditation 1.

Sit in a position that keeps your back straight, either in a firm chair or cross-legged on a cushion or floor.

Allow your shoulders to relax and close your eyes.

2. Notice your breath. Do not change it; just observe it.

Notice how it feels and how it sounds.

3. Thoughts will begin to distract you from your breath.

Once you notice being distracted, acknowledge your

4. Remember not to judge yourself or worry about being distracted. That is part of the process. You will be distracted! Simply return your focus to your breath.

5. Begin by sitting for 10 minutes at time. Use a timer, so you don’t need to watch a clock. There are many smartphone apps with timers, guided meditations, reminders to meditate, calming music or background noise. Find one that works for you. ■

thoughts and then return your attention to your breath. Always go back to the breath.

New LebaNoN Yoga Studio opeNiNg September iNdiaNaYogaStudio.com 116 N. LebaNoN Street LebaNoN, iN 46052

Yoga teacher traiNiNg . VarietY of cLaSSeS INDIANA & YOGA MAGAZINE ISSUE I

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SELF STUDY

Greenspace of the Mind

By Janmarie Connor

Community gardens and parks, biodiversity projects, and ‘green’ designs are on the rise across Indiana. Visit downtown Indy for yourself to see what reimagining urban living looks like. This is due to our expanded understanding of the correlation between Greenspace and our physical, mental, and economic wellbeing.

Studies across multiple disciplines reveal feelings of contentment, interconnectedness, and wellbeing increase in correlation to exposure to natural, green space.

But it shouldn’t take reams of scientific

data to support what we already know.

Greenspace makes us feel good. But why?

The Essence of Greenspace In an age of amped-up, 24/7 stimulation, whole industries have materialized overnight to capture and bottle the essence of Greenspace. Mind-weary seekers will spend billions this year in order to reconnect with a simpler way of being. Ahhh, a more spacious way of being—sounds nice, doesn’t it?

So, you ask, “What’s in Nature’s Greenspace elixir that generates such good vibes?

How can I bring Greenspace living into my life?” You don’t need a rooftop garden or an acre of forest to create your own meditative biosphere. It can be in your living space or wherever you are. I’ve meditated blissfully on intercontinental flights, last row, coach class, with toilets nearby. With just a little knowledge and some practice, you can become your own Greenspace.

Two-Fold Response to Nature Nature evokes two interrelated and beneficial types of response. The first is a more obvious physiological response. Greenspace serves as Nature’s lungs by improving air quality, regulating the planet’s temperatures, and protecting our waterways. Our bodies respond nicely to nature’s purity, like fresh air and clean water.

The second, and subtler response to Greenspace involves another sort of purity. One which moves us from thinking to feeling, from head to heart, and from lower vibratory levels into higher realms of vibration and consciousness.

Picture this. You’ve been glued to your computer all day, running from task to task to meet a project deadline. Your mind is cluttered and you’re searching for an escape. Next scene. You walk into a luscious park, taking in the sights, smells, and sounds of nature. While the scene appeals to the senses, the greater response is happening at the level of vibration—of consciousness. Now close your eyes. Thoughts drop away further.

Feelings of wellbeing amplify. Nature’s

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SELF STUDY

resonance is felt. Einstein must have been absorbed in nature when he came to the conclusion, “everything in life is vibration.”

During our hectic lives we are operating within a bandwidth of consciousness that ties us to knotted complexity. Here, reality exists through our continuous and often relentless patterns of thought.

Trapped in a cycle of action and reaction, thoughts generate their own dense vibration, further entangling us.

Nature vibrates on a different level. It is a pure and powerful force. It induces the mind to settle, to generate space, and to begin harmonizing with its own pure and subtle vibration. Breathing regulates, heart rhythm stabilizes, blood pressure is reduced. Feelings of acceptance, forgiveness, and wellbeing blossom. In an instant, you’ve traveled the distance from the head to the heart.

Becoming Your Own Greenspace There are the rare few who’ve had a spontaneous heart awakening. But for most it takes time and practice. Since it’s not practical or even necessary to sit in the park every day, here are some tips for making peace with your mind and becoming your own Greenspace.

Set aside a dedicated space in your home for regular meditation. Early morning is best before your mind gets the chance to run away. Unplug from your devices.

Make your space a stimulus free zone— a Greenspace for your mind. If you like, add natural elements, like plants, wood, water and stone, to purify the air. Natural light and soothing colors can help relax your mind.

Sit naturally in a chair or on the floor.

Naturally means whatever feels comfortable for you. Notice how you feel —calm, agitated, annoyed, abundant? Don’t worry about what you notice. Just make note of it. Breathe naturally and relax.

If you practice Mindfulness, apply Mindfulness to your heart. If not, you can still use this 4 Step Process:

INDIANA & YOGA MAGAZINE ISSUE I

1. Bring your attention to your heart, letting your heart become your resting place and field of observation.

Allow your heart’s natural light and magnetic field to draw your attention to it.

2. Thoughts will come. Just notice and release them, letting the heart draw you back. Be open to whatever happens.

3. Gently rest there for 20 – 30 minutes or until you feel your meditation has ended. No longer than an hour.

4. Take a little more time noticing how you feel in your heart. Extend that for as long as you can. Languish in it.

Carry it with you and remember the feeling throughout the day.

In time, your Greenspace will call you to it, automatically soothing your mind as you approach. And in time, you become your own heart-centered biosphere, naturally generating feelings of contentment, interconnectedness, and general wellbeing while influencing everything in your field. There’s never been a better time to take a page from Indy and reimagine the space where you live. Nature hid the essence of Greenspace right in the core of your heart. And 80 times per minute, you are invited to experience the wonder. ■

Photography: Courtesy of Janmarie Connor

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SELF STUDY

Mudras: Yoga of the Hands

By Mindi Epstein

What’s in a gesture? More than you can imagine. According to the Acharya Keshav Dev, the Indian yoga master and author of Mudras for Healing; Mudra Vigyan: A Way of Life, “Your destiny lies in your hands, and this should be taken quite literally.”

Mudras are gestures and hasta mudras specifically, are those made with the hands. Hand gestures are prevalent in all cultures past and present. Sometimes the gesture is authoritative, such as the upraised palm turned outward in the universal expression of “stop.” Similarly, the hands are understood to be devotional when the palms are pressed together in prayer.

Mudras are correlated to palmistry, reflexology and the meridian points of Chinese medicine and acupuncture. The science of yoga assigns each of the five vital elements (pancha mahabhuta) to one of the fingers. Fire (agni) is associated with the thumb. Moving up the hand, the index finger is air (vayu), the middle finger is ether or space (akash), the ring finger is earth (prithvi) and the pinky is associated with the element water (jal). Forming the fingers and hands into shapes redirects the life force in our bodies (prana) to balance these five elements of nature.

Regular practice yields demonstrated effects on both the physical and subtle body. The most recognized mudra is the Gyan, or Jnana, mudra. Used for meditation, one forms the Gyan mudra by resting the hands on the knees with palms turned upward.

Both hands bring the thumb to lightly touch the index finger, creating a sacred circle, while the other three fingers extend from the palm. This meditative posture of wisdom has become so commonplace that we see Rafiki, the wise baboon from The Lion King, seated cross-legged in the pose.

The Gyan mudra’s familiarity, however, does not belie its power.

The thumb, symbolic of the Universe or Source Energy, forms a union with the forefinger, representative of the individual soul. The circle they create expresses the individual’s longing for union with the Divine.

By turning the hands over and sliding the index finger down the inside of the thumb to press against the first knuckle, the Gyan mudra becomes the Chin mudra, the gesture of consciousness. These simple changes redirect the pranic flow and alter the posture’s effect. The mudra energetically connects the

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individual with the earth. This grounding effect promotes relaxation and longer periods of meditation.

There are powerful healing aspects to creating these beautiful shapes with the hands. The Gyan mudra is said to improve memory and offer relief from tension, depression and other mental disorders. Similarly, the energy flow from the Chin mudra works on mental impairments and improvements to the mind. Holistic practitioners prescribe specific mudras to relieve any number of ailments, including respiratory conditions, digestive and circulatory difficulties, emotional fluctuations and issues related to muscles and joints. The mudras’ effects may be subtle at first, but continued practice balances the five elements and restores health.

While it is best to practice mudras when meditating, the physical, mental and spiritual benefits of practicing mudras can be accessed any where, any time. The length of time to hold a mudra and the number of practices to do a day vary depending on the reason for employing the gesture. Typically mudras are held between 3 and 15 minutes, and at times for as long as 60 minutes. Controlled deep breathing, visualization and affirmations are all ways to enhance a mudra’s effect.

Like any practice or ritual that spans cultures and millennia, it is difficult to find consensus on the details, such as how long to practice mudras. Even agreement on the name of a particular gesture is evasive. Depending on the source or scholar consulted, one will find the upward facing thumb-to-index finger posture defined as Gyan, Jnana, Chin and even Dhyana mudra.

Nonetheless, these ancient hand gestures are undeniably graceful and elegant. They are rooted in a rich history of science, folklore and tradition, and each one holds a promise to bring us closer to achieving our purpose. ■

INDIANA & YOGA MAGAZINE ISSUE I

SELF STUDY

Common Misconceptions about Yoga It's another religion.

You have to be flexible.

You have to be physically fit.

My body is too large to do yoga.

People are watching me while I practice.

I don't know the postures or terminology.

Only women do yoga, so I’ll be the only guy in the room.

I enjoy drinking and I smoke cigarettes, so I can't practice yoga.

indy yogi ad july 2016_corrected.indd 1 INDIANA & YOGA MAGAZINE ISSUE I

5/11/16 7:30 AM 67

10 Titles to Make You Happy Wake Up Happy: The Dream Big, Win Big Guide to Transforming Your Life

by Michael Strahan

Happy Is the New Healthy: 31 Ways to Relax, Let Go, and Enjoy Life NOW!

by Dave Romanelli Do you remember what you did last Thursday?

What about two weeks ago Monday? It’s all a big blur! Our lives are so consumed with emails,

From America’s favorite foot-

telephone calls, errands, social media, texts,

ball player turned morning

and to-do lists that entire days go by without a

talk show host—a man who

single moment of joy.

Lifestyle and wellness innovator David Romanelli (aka Yeah Dave) offers simple, immediate tips to relax and feel better this very instant. Forget the high-flying workout routines and fancypants diet regimens, Dave’s fresh take on wellness will remind you that

makes just about everything look easy—a mélange of stories and motivational advice to inspire the reader to turn up the heat and go from good to great in pursuit of their personal ambitions.

happiness leads to better health. With just the right balance of laughter and wisdom, these thirty-one easily accessible takeaways will inspire you to slow down, stress less, and smile more. Dave’s mission? Celebrate life NOW!

Yoga and the Pursuit of Happiness: A Guide to Finding Joy in Unexpected Places by Sam Chase

Year of Yes: How to Dance It Out, Stand In the Sun and Be Your Own Person

by Shonda Rhimes

Enlightenment isn’t a strange, mystical, or

In this poignant, hilarious, and

faraway place. It’s a fundamental human exper-

deeply intimate call to arms,

ience available to us all in different ways and in different moments. Learn how the ancient philosophy of yoga, modern neuroscience, and positive psychology can help you discover your life’s meaning and purpose, rewire your brain, and uncover lasting happiness and joy.

Hollywood’s

most

powerful

woman, the mega-talented creator of Grey’s Anatomy and Scandal and executive producer of How to Get Away with Murder reveals how saying YES changed her life—and how it can change yours, too.

Leaves of Grass: The Original 1855 Edition by Walt Whitman In 1855, Walt Whitman published — at his own expense — the first edition of Leaves of Grass, a visionary volume of twelve poems. Showing the influence of a uniquely American form of mysticism known as Transcendentalism, which eschewed the general society and culture of the time, the writing is distinguished by an explosively innovative free verse style and previously unmentionable subject matter. Exalting nature, celebrating the human body, and praising the senses and sexual love, the monumental work was condemned as "immoral." Whitman continued evolving Leaves of Grass despite the controversy, growing his influential work decades after its first appearance by adding new poems with each new printing.

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INDIANA & YOGA MAGAZINE ISSUE I

Live Happy: Ten Practices for Choosing Joy by Deborah K. Heisz An eye-opening shift of perspective on the secret of authentic happiness: how surprisingly simple, everyday acts lead to lifelong joy and fulfillment, from the experts at Live Happy magazine.

We are all increasingly hungry for soul-deep happiness. All over the globe, from the hallways of Harvard, where the university’s most popular course is a class on positive psychology, to the United Nations’ resolution naming March 20th the International Day of Happiness, the question of how to be authentically happy concerns millions of lives today.

ZEN Moments by Venerable Master Miao Tsan In this accessible volume of Zen wisdom, Venerable Master Miao Tsan guides us on a daily pilgrimage toward enlightenment. Based on the length of traditional prayer beads, this beautifully illustrated book offers 108 inspirational quotes and poems that can be read and reflected upon again and again. Like all good kharma, Master Miao Tsan's wisdom is simple enough to incorporate into our daily lives, yet provocative enough to provide the stepping stones for a spiritual transformation. This little book is perfect for bedside or desk or to carry everywhere, continually reminding us that the quality of our thoughts creates the quality of our lives, keeping us conscious of our mind and our surroundings. Once again, the Venerable Master illuminates that the journey to a better life begins with us, and that it is within our own power to achieve happiness and understanding.

Kahlil Gibran's The Prophet From the director of The Lion King comes a new animated classic, based on one of the most beloved and bestselling books of all time, and brought to life by some of the most acclaimed animators from around the world. In a Mediterranean seaside village, Kamila (Salma Hayek) cleans house for exiled artist and poet Mustafa (Liam Neeson), but the more difficult job is keeping her free-spirited young daughter Almitra (Quvenzhané Wallis) out of trouble. The three embark on a journey meant to end with Mustafa's return home – but first they must evade the authorities who fear that the truth in his words will spark rebellion. Take a journey that critics call "gloriously uplifting and life-affirming" (IndieWire), "profound" (Variety), and "a celebration of life, freedom, and the human spirit" (The National).

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works

by Dan Harris After having a nationally televised panic attack, Dan Harris knew he had to make some changes. A lifelong nonbeliever, he found himself on a bizarre adventure involving a disgraced pastor, a mysterious self-help guru, and a gaggle of brain scientists. Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant, insatiable voice in his head, which had propelled him through the ranks of a hypercompetitive business, but had also led him to make the profoundly stupid decisions that provoked his on-air freak-out.

The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer Whether this is your first exploration of inner space, or you’ve devoted your life to the inward journey, this book will transform your relationship with yourself and the world around you. You’ll discover what you can do to put an end to the habitual thoughts and emotions that limit your consciousness. By tapping into traditions of meditation and mindfulness, author and spiritual teacher Michael A. Singer shows how the development of consciousness can enable us all to dwell in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and self-realization. ■

INDIANA & YOGA MAGAZINE ISSUE I

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SANSKRIT

SANSKRIT

namaste (nah-mes-tay)

Namaste. Num-us-tey? Na-muh-stay [in bed]! Excuse me, but what? This simple Sanskrit word is notorious within the yoga community, most often heard when sealing the end of a practice, and yet many still remain in the shadows about truly understanding its meaning. To help better explain this I offer you a quote: “Do not feel lonely, the entire universe is inside of you.”

- Rumi

By Purvi Patel These words from the legendary mystic and theologian, Rumi, truly embrace what our yoga teaches us. Every single one of us is comprised of the effervescent light and the magnificent qualities of the universe. What it also says to us is that we are of one and the same, connected to all that is around us at any given time. THIS is where Namaste comes in.

It is a three-syllable word, used in the Indian communities as a greeting and farewell, and in our practice of yoga it is most often offered up at the end of practice whether it be asana, pranayama, or meditation. The history of yoga is deeply rooted in the Indian culture and has spread to many different places around the world. In this process it has intertwined with it this powerful and ancient language. Namah– meaning “bow” or “adoration” and te- “to you” it can be literally broken down to “adoringly bow to you”. It is about being respectful and mindful in recognizing those around us. It is appreciating that all beings be valued and respected.

So, what do you when you finish on your mat and your teacher says “namaste?” First things first, there are no rules. Not every instructor will do this, and you are not required to respond aloud, silently inward or do anything at all. It does create an intentional moment allowing us to remember why we come to

INDIANA & YOGA MAGAZINE ISSUE I

our yoga and what it truly means to connect to our light. It celebrates the qualities of you that are both unique and yet very much the same as your neighbor, their neighbor and another person half way around the world.

One of the most basic breakdowns is “the light in me honors the light in you,” acknowledging that you and I are of the same light. It helps us embrace what is common and focus less about what is different. It is respectful: there is no better than or less than. Even if we consider that we are different, that everyone is different, there remains one common theme— we are all different so even then we remain the same.

Taking into account Rumi’s quote, an open interpretation of this brilliant Sanskrit word and a chance to salute you once more: I honor the place in you in which the entire universe resides.

I honor the place in you, which is of peace, love, light and grace. When you are in this place in you and I am in this place in me, we are ONE. Namaste. ■

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HOW YOGA CHANGED ME

How Yoga Changed Me

An Older Yogini in Indy’s Modern Yoga Studios

A cascade of feelings overtook me as I entered the hot, darkened studio for my first yoga class in a long, long time. I was anxious. I was vulnerable.

I was feeling inadequate. After all, I used to be 'the yoga teacher.'

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By Anne Alderfer

I first came across yoga, while participating in a weekend immersion program in a Kundalini ashram in Boston while attending a university there in the late 70’s. It was a lazy student’s alternative, to not having to take a final exam in Eastern Studies. Just spend a weekend in an ashram, write a short paper… and hopefully ace the class. How painful could that be?

into the study and teaching of the Nobel Eightfold Path of Buddhism. Eventually, the dawning of teacher certification emerged, so I fell in line and got my 200 RYT. My inner quest continued, leading me to my current spiritual teacher and meditative practice. Eventually, my meditation practice took precedence over my yoga practice. I was more drawn within, than to my mat.

However, I was not prepared for the awakening of my soul’s knowing…that this was not new. It was familiar. More succinctly, it felt like I had come “Home.”

Amongst the 3:30 am chanting, asanas and chores, I knew on some unexplainable level, that I had reconnected to my own ancient roots. It was incredibly comfortable, yet terrifying. For I had no roadmap, no reference point, to understand what I had just experienced.

I stopped teaching yoga to work full time using my social work degree. I needed to help support the cost of college for our three sons. I walked away from my mat for several years. I never missed it, or so I thought. My body gradually showed the signs of a lack of healthy movement coupled with five decades, plus some, of life on earth. Dang, I was sporting a muffin top, atrophied muscles and generalized lack of vigor, strength and flexibility.

This ignited an inner seeking to understand what I had just encountered and what aspect of myself suddenly felt so enlivened. I eventually connected to my first yoga teacher, Rose Getz, in Indianapolis who was teaching Hatha Yoga through the lineage of Swami Rama and the Himalayan Institute. She wore the classic all-white, baggy pants and long sleeved white top. The class was quiet, no music, very traditional and deeply rooted in the venerable yoga traditions.

As frequently as I could, I travelled to Honesdale, Pennsylvania where the Himalayan Institute was located to better learn the system and philosophy of Hatha Yoga. Soon I became initiated into this practice and began teaching.

There’s nothing, like a milestone birthday, to kick one into action. With the advent of 2016, and my 60th birthday following close behind, it was time to take serious stock of my current state and future desires. I had a brief encounter with a local yoga studio a couple years ago. I felt a spiritual connection there, but suffered a knee injury and never really found my way back. Periodically I would find myself wishing I was doing yoga again, but didn’t think I could find a yoga studio in Indianapolis that I would feel congruent with…because after all, it seemed most yoga these days, is some version of vinyasa flow. And let’s just say, I had an attitude about it.

Over the next 15-20 years, I taught and practiced what I would call an integrative version of yoga methodologies and asana sequences that I learned through my own self-study. I was much more interested in the use of yoga as a pathway to understand and master my Self than being able to master asanas. I delved

I felt yoga studios everywhere were in the business of churning out new teachers, who in my arrogance, I thought were akin to step aerobic instructors. It’s yoga for the masses I assumed. Shiny magazine covers with beautiful, thin models baring their toned abs lined the checkout counters at most health food stores. Hmmm, I thought smugly, America has indeed done

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HOW YOGA CHANGED ME

to yoga, what it seems to do with many things, it turned it into a commodity.

Despite my disdain and my aging body, my soul was asking to be paid attention to, to be cared for and mindfully moved. So with the prompting of a friend who recommended his local Indy yoga studio, I dared to sign up for my first Hot Yoga class.

A cascade of feelings overtook me as I entered the hot, darkened studio for my first yoga class in a long, long time. I was anxious. I was vulnerable. I was feeling inadequate. After all, I used to be “the yoga teacher.” Eclectic, sometimes loud music, mats lined closely together and the uniform sound of breathing flooded my senses. My body quivered, my heart raced, my skin sweated like never before.

But regardless of my uncomfortableness, I felt empowered. Despite my neglected state, I knew my yoga mat was where I wanted and needed to be. It was a re-acquaintance, not only with my aging body, but more importantly, deeper layers of myself. It required a letting go and a letting in. It took courage for me to show up, remain present in the moment and honor my body’s weaknesses with compassion and respect.

week unlimited pass and found myself eagerly exploring different teachers and styles. Sometimes, the music was too loud, or the teacher talked too much, or I became frightened when asked to do hand or headstands. But I realized, it was ALL grist for the mill. All the things outside myself that I judged, I realized I was simultaneously pushing away similar parts of myself that I have not quite balanced, a rough edge so to speak.

So I continued on. I bought additional classes. In the moments before each class I quiet my mind and center on my mat in the darkness of the hot yoga studio awaiting the teacher’s instructions. I still recognize anxiety as I anticipate where I will be asked to move. But now I have a new friend, myself, knowing she won’t take me beyond my new emboldened edge, but continues to nudge me beyond the deadened safety of my old self-limiting beliefs about who I am, and what I am capable of accomplishing.

ANNE ALDERFER

Anne Alderfer, RYT 200, is a hospice social worker, wife, mother of three amazing adult sons, aspiring writer, meditator, former yoga teacher and life adventurer.

Anne

first discovered yoga in 1978, studied the lineage of the Himalayan Masters and later taught her own integrative style of yoga for 15 years.

Currently Anne prefers being the student on the mat in yoga classes and learning to strengthen, flex and accept her changing body and self.

I give thanks for this opportunity of growth made possible by the beautiful venue of Indy’s modern yoga studios, despite those who argue this is not yoga in it’s purest form. ■

This boldness was new to me, and it’s causing me to be cracked wide open, and I love it. I’m leaning in to myself, to listen, to strengthen, to love myself more fully. It feels great. I signed up for a two-

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DIRECTORY OF STUDIOS

Indiana Yoga Studios CENTRAL

RICHMOND

WEST LAFAYETTE

CRAWFORDSVILLE

Finish Strong Studio 1323 Darlington Ave

finishstrongstudio.com • 765-376-6552

Quest for Balance 2886 US Hwy 231 S

Journey Yoga 424 N 10th St

journey-yoga.com • 765-969-3793

Community Yoga 480 W Navajo St, Ste B

communityyogalafayette.com • 765-201-0494

M Power Yoga

SHELBYVILLE

1020 Sagamore Parkway W, Ste D

Pure Motion

Tenley Studio

GREENCASTLE

9 Public Sq

332 Main St, Ste B

Serendipity Yoga Studio

TERRE HAUTE

Yoga Balance

3875 W County Rd 250 N

The Morton Center, 222 North Chauncey Ave

YORKTOWN

KOKOMO Peace of Yoga 3905 Southland Ave

LAFAYETTE Pink Lotus Yoga Studio 2139A Ferry Street

Common Ground CrossFit + Yoga 1625 South 25th St

commongroundcrossfitandyoga.com 812-208-8946

inYoga 605 Ohio St, Ste 216

Sunshine Yoga

Lotus Wellness Center 814 West White River Blvd

2005 S Tiger Dr

thecornermat.com

INDY METRO

527 Main St

MUNCIE

The Corner Mat

Zen Cat Yoga

CARMEL

5127 1/2 S. US Hwy. 41

zencatyogaterrehaute.com

Balance Yoga 404 W Main St

Studio Exhale

indybalance.com

103 N High St

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INDIANA & YOGA MAGAZINE ISSUE I

DIRECTORY OF STUDIOS

GREENWOOD Evolutions @ Yoga 2801 Fairview Place

Body Mind & Core 1344 S Rangeline Rd

bodymindandcore.com • 317-696-0720

Inwelligent 13420 N Meridian

Shamrock Wellness 14535 Hazel Dell Parkway

The Hub by ProMotion Fitness 620 S Rangeline Rd

The Yoga Studio 736 Hanover Place

Studio You 862 South SR 135 Ste I

INDIANAPOLIS All People Yoga 1724 E 86th St

BodySpace 1315 Shelby St, Ste B

Breath Life Yoga 8202 Clearvista Parkway, Ste 8C

Invoke Wellness Cetner 1315 W 86th St, Ste D

invokewellnesscenter.com/yoga • 317-802-1374

Irvington Wellness Center 17 N Layman

Karma Yoga Williams Creek Area

Metta Yoga Initiative 3125 E 10th St

Mindful Movement Studio 1475D W 86th St

Breathing Space Yoga 5026 E 62nd St

DANVILLE

Nourish Wellness CITYOGA 826 W. 64th St

CITYOGA School of Yoga & Health 2442 Central Ave

cityoga.biz • 317-920-9642

Hendricks Regional Health

cityoga.biz

Practice Indie 922 N Capitol St

Santosha

998 E Matin St

hendricks.org/YOGA • 317-718-8160

8580 Cedar Place Dr #120

Embarque Yoga Therapy & Wellness 5345 Winthrop Ave, Ste E

Studio G Lafayette Square Mall

embarqueyoga.com • 317-762-9642

Peace Through Yoga 134 S. Washington

The Hot Room - Downtown

peacethroughyoga.com • 317-753-1266

305 E New York St

FISHERS Flourish Yoga and Wellbeing 10138 Brooks School Rd

indyhotroom.com • 317-650-7736

Heartfulness/Healing Arts Indy 805 S Meridian St

en-us.heartfulness.org • 317-955-7811

Inner Peace Yoga Center 5098 E 56th St

The Hot Room - Uptown 3855 E 96th St

indyhotroom.com • 317-650-7736

Source Yoga 8609 E 116th St

sourceyoga.net • 317-915-9642

Invoke Studio 970 Fort Wayne Ave

invokestudio.com • 317-631-9642

The Playful Soul 6516 N Ferguson

theplayfulsoul.com • 317-253-0499

INDIANA & YOGA MAGAZINE ISSUE I

75

DIRECTORY OF STUDIOS

The Yoga Studio 6245 N College Ave

ZIONSVILLE

HIGHLAND

A Yoga Lounge

Hot Yoga Highland

4400 Weston Pointe Dr, Ste 120

9001 Indianapolis Blvd.

PurePower Hot Yoga 2645 Main St

Tree House Yoga 22 E 16th St

treehouseindy.com • 317-602-7707

Yogaworx

Blooming Life Yoga Studio & School

4550 Central Ave

30 S Elm St

bloominglifeyoga.com • 317-800-4037

LEBANON

Yoga on 45th 2008 45th St

LA PORTE Barn Sante 1612 W 400 S

Peace Through Yoga Indiana Yoga Studio 116 N Lebanon St *Opening Sept 2016

indianayogastudio.com • 317-225-7867

MARTINSVILLE Breathe & Flow Yoga 188 E Morgan St

NOBLESVILLE Shine Yoga

575 S. Main Street

peacethroughyoga.com • 317-753-1266

Simply Yoga

Pure Motion 9 Public Sq

NORTHWEST CEDAR LAKE Love and Light Yoga Studio 13115 Wicker Ave

354 E Lincoln Highway

VALPARAISO Asana Yoga Center 155 Linocolnway

The Lotus Center 4403 N Calumet Ave

Yoga Sukha Shala

CHESTERTON Bleu Lotus Yoga

505 Don Hovery Dr

YOUnique Yoga of NWI 70 Lincolnway

326 Indian Boundary Rd

East Wind Studio 101 Second St

SPEEDWAY

YOUnique Yoga of NWI

260 S 1st St

833 Conner St

SHELBYVILLE

SHERERVILLE

NORTHERN ANGOLA

CROWN POINT Salt Mine Yoga

Shakti Yoga & Wellness 225 W Maumee St

121 N Main St

Peace Through Yoga 1032 Main Street, Suite B

peacethroughyoga.com • 317-753-1266

The Yoga Room 418 N Main St

YOUnique Yoga of NWI

AUBURN Yes You Can Fitness 500 S Grandstaff Ste D

65 W 112th Ave

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INDIANA & YOGA MAGAZINE ISSUE I

DIRECTORY OF STUDIOS

COLUMBIA CITY

GRANGER

WARSAW

Laughting Lotus

Beyond Zen Studio

Warsaw's Secret

1746 S 350 W

318 Toscana Boulevard

601 E Smith St, Ste A

DECATUR

LOGANSPORT

SOUTHWEST

Decatur Downdog

Bodyworks

EVANSVILLE

164 S 2nd St

213 S 3rd St

ELKHART

MISHAWAKA

Tree of Life Yoga Center

Solace Yoga Studio

29666 County Rd 10 W

620 W Edison Rd St 132

FORT WAYNE

MONTICELLO

Fusion Yoga

Bodyworks Monticello

6382 Jefferson Blvd W Hot Yoga Fort Wayne 1202 W Main St

101 Main St

NEW HAVEN

Bliss Yoga 600 N. Weinbach

Evansville Power Yoga 4814 Tippecanoe Drive

evansvillepoweryoga.com • 812-449-2239

Evansville Yoga Center 1421 Main St

Yoga 101 2800 Lincoln Avenue

MYoga 6208 Covington Rd

Studio Seva 3511 N. Anthony studio-seva.com

Urban Body Yoga 4930 Illinois R. Suite F1

West Central Yoga 727 Union St

Pranayoga Insitute of Yoga and Holistic Health

HUNTINGBURG Monarch Yoga 512 Broadway Ste 102

Yes Power Yoga 412 E 4th St

monarchyogastudio.com • 260-467-3152

PERU Joyful Yoga 10 S Wabash

VINCENNES Elements 4 North 2nd St

1301 Lafyette St

1936 W Airport Rd

SOUTHERN

Pranayoga Insitute of Yoga and Holistic Health

ROANOKE

BATESVILLE

The Breathing Room

b inspired yoga

10329 Illinois Rd

304 E Pearl St

GOSHEN Spacious Heart Yoga 302 S Main St, Ste 1

Powers of One 151 1/2 N Main St

powersofone.com • 260-494-0222

SOUTH BEND Dhanwantari Center for Yoga & Well-Being 402 W Washington St

INDIANA & YOGA MAGAZINE ISSUE I

BLOOMINGTON Bloomington Body Bar 1543 S Piazza Dr

Ekah Yoga 615 N Fairview St

77

DIRECTORY OF STUDIOS

Enlighten Wellness Yoga 4001 E 3rd St

Know Yoga Know Peace 234 North Morton St

Touchstone Yoga & Massage 2864 E Buick Cadillac Blvd

CORYDON Yoga on Ridley 400 Ridley St

Riverlight Yoga

FLOYDS KNOB FlowMotion

Vibe Yoga

Yoga Mala 116 1/2 S College Ave

COLUMBUS Uptown Yoga 422 1/2 5th St

Zen Fitness

61 W Main St

www.riverlightyoga.com • 812-988-9642

3413 Paoli Pike

NEW ALBANY

Dawn to Dusk Yoga

Inner Spring Yoga

3660 Paoli Pike, Ste 2

137 E Market St

Lionflow Yoga

1705 N College Ave

vibeyogastudio.com • 812-335-9642

NASHVILLE

HELMSBURG Barefoot Yoga 2082 SR 45

JEFFERSONVILLE Inner Spring Yoga 335 Spring St

1931 E Spring St

Pure Bikram 824 University Woods Dr, Ste 1

PAOLI Healing Arts Center of Southern Indiana 10 E Court St

331 Franklin St

The yoga studios shown with logos above are Official Distributors of this publication. Please visit indyyogi.com for our online directory which includes Studios, Independent Yoga Instructors, Yoga Retail, Nonprofit Organizations and much more.

For questions about the Indiana Yoga Studio Directory, becoming a distributor, advertising, sponsorship, or this magazine, email yogi@indyyogi.com.

78

INDIANA & YOGA MAGAZINE ISSUE I

POETRY

Poetry Zen Poetica If paint is a door knock with wet knuckles till the canvas opens Unravel all pots and pitchers to human clay Then seek out a map so faded you can’t tell road from river and when characters from every alphabet spill onto the graveyard’s path take up your knapsack of ink with your own bleached stone

— Karen Kovacik

KAREN KOVACIK

Karen Kovacik is Professor of English at IUPUI. Her poems and translations of contemporary Polish poetry have appeared in many journals including American Poetry Review, Beloit Poetry Journal, Boston Review, Crazyhorse, Southern Review, and West Branch. This month her anthology of Polish women poets, Scattering the Dark, was published by White Pine Press. She served as Indiana’s Poet Laureate from 2012-2014.

INDIANA & YOGA MAGAZINE ISSUE I

79

POETRY

Ode to Treepose Plant your feet in the ground oh, tree pose Spread the toes, open your arms oh, tree pose Hear the sound of your breath oh, tree pose Aware of every cell Opening my core wide Rooting as I reach up Balanced on the inside a sturdy, rising tree.

Open your eyes gently Exhale - hands at heart May the light in me Honor the light in you oh, Vrikshasana How I soften into you oh, Vrikshasana How you strengthen me oh, Vrikshasana How you bring me to nirvana Planted in the firm floor I am Leaves growing from my skin I am In love with this holy world.

— Kalia

KALIA DIMITROVA

Kalia Dimitrova is originally from Skopje, Macedonia, but has spent the last few years travelling as her studies took her to Lithuania, The Netherlands, Poland and the United States, where she was a student at IUPUI. She is a graduate student of Cultural European Studies and holds a degree in Political Science. Her passions and interests are writing, travelling and fighting for justice. While leading such a dynamic life, yoga has been her companion every morning and every night.

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INDIANA & YOGA MAGAZINE ISSUE I

Therapeutic Yoga Massage Therapy Acupuncture

Inwelligent is excited to announce our latest partnership with the St. Vincent Carmel Women’s Center.

Our St. Vincent physician partners and practitioners have designed programs to address specific women’s health needs, including:  prenatal & postnatal care,  infertility,  pelvic pain & discomfort,  breast cancer recovery,  osteoporosis & bone health,  and much more!

Inwelligent’s small class sizes and personalized, therapeutic, clinical focus make our classes ideal for both the new yoga client and the experienced yogi.

Whether you are looking for a deep tissue massage, acupuncture for pain management, or a personalized yoga class, let Inwelligent help you on your path to wellness.

St. Vincent Carmel Women’s Center Entrance 3 – Suite 480 Phone (317) 688-7788 13420 N. Meridian St. Email info@inwelligenthc.com Carmel, IN 46032 Web inwelligenthc.com

Try one of our condition-specific yoga classes today!      

Prenatal Yoga Mommy & Me Yoga (Postnatal) Yoga for Balance Yoga for Breast Cancer Recovery Yoga for Pelvic Health Yoga for Chronic Pain

Our $89/month membership includes:  Unlimited yoga classes  Up to 1 treatment per month (Acupuncture, Massage or Private Yoga)

 10% off all other services

Saturday

5

July 2nd

2016 11am - 9pm

Monument Circle Partnering with:

$8 door $6 advance Entrances at North and South Meridian Buy tickets, become a sponsor, volunteer and more at

www.tasteofindy.org