SPRING 2017
Unshakable Confidence
The Vajrapradama Mudra
Pregnancy & Prenatal Yoga Yoga on the Greens
Techniques for Golfers
Hoosier Yogi: Marsha Pappas
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W F Y I .O R G/ P B S K I D S
CONTENTS
In this issue Editor's Note 3
Family
Our Contributors
The Importance of Relaxation During Pregnancy
54
MerciĂŠr Therapy for Infertility
57
4
Opinion
46
The Yogarazzi 6
Community Homecoming: Interview with Colleen Saidman Yee
8
Riding the Rails: A New Documentary on the South Shore Line 12 Hoosier Yogi: Marsha Pappas
14
Indiana Artist: Michelle Marocco
20
Finding the Flow in Southwest Indiana
24
Physical Yoga Yoga on the Greens
59
To Energize or Calm: The Power of Pranayama
63
Self Study
28 Food Spring Eats
28
65
All about Props
66
10 Titles for Outdoor Adventure
68
Sanskrit: Pranayama 70
How Yoga Changed Me:
Meditation Centering and the Circles of Life
Unshakable Confidence: The Vajrapradama Mudra
32
Conscientious Life
Shannon Brasovan
72
Directory of Studios 74 Poetry 80
Renewable Energy in Indiana: Vision vs Politics
36
Indiana Made
40
36
Health Yoga Therapy in Practice
44
FEATURE: Prenatal Yoga & Pranayama
46
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INDIANA & YOGA MAGAZINE ISSUE 3
EDITOR'S NOTE
Editor's Note Create a mindful state. Mindfulness is intentional presence. Yoga and meditation help train us in mindfulness, but it is not isolated to sitting on a meditation cushion or flowing from pose to pose on a yoga mat. The aim of mindfulness is to stop running from yourself, stop pacifying yourself with distractions, and to be fully engaged in the present moment, beyond even the narrowminded judgements of good or bad. Indiana & Yoga Magazine is an attempt to harness the wisdom of our community and share it with each other, and with the larger population. Developing a lifestyle around mindfulness affects not only the individual, but that person’s family, friends, even coworkers. This state is our home, and we seek to integrate mindfulness deeper into our communities, at work and home, and even while we drive around town in our cars. This intentional presence can lead us to take responsible action, or to help us better face hardship.
Food is a great example. Let us all learn to slow down and taste our food again. Learn to cook and eat according to our bodily need, and not just choose what is quick or tasty-sweet. Many health issues are directly related to what we consume. Learn where and how to mindfully acquire foods, from growing your own to shopping local sources, supporting our local economy. This translates into a healthier body and healthier ecology for Indiana’s farms, waterways, and forests. The effects of small actions ripple beyond Indiana’s boundaries. That is the power of a mindful state. By joining together and growing the yoga community, this magazine platform was chosen intentionally as the best, least-intrusive form of communication. We use white space and large photos to help the reader focus on the articles, and avoid cramming too much information on a single page. Sitting quietly with our magazine, feel the texture of the paper on
your fingertips. Listen every time you turn the page. Give it a smell. Print media offers communication and education without distractions from pop-up ads, earworm jingles or obnoxious commercials. The advertisers which support this magazine are chosen as businesses that represent an engaged mindful lifestyle, and which mindful yogis might choose to support. We created the Indiana & Yoga Magazine to be a voice for mindfulness in health, commerce, ecology and all aspects of our lives. We also celebrate all the amazing people, places, organizations and businesses that make Indiana a better place to live. If you have a story idea, email it to us. We continually seek those with mindful motivations and expert knowledge from around Indiana and give them a voice through this magazine. Your input just might inspire readers like you to help us create a mindful state.
- Ryan Baggett
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CONTRIBUTORS
Our contributors Betsy Alt
Purvi Lippincott
Betsy holds a master's in public
Purvi is from a small town in Michigan.
relations from IU and works as a
She is a Ball State Alum with a
freelance marketing-communications
Bachelors of Science in Psychology
strategist. She is passionate about
and Criminology. She is E-RYT 200 +
helping businesses and individuals tell
500 certified, teaches in Indianapolis
their unique stories. A yogi since 2003,
area and coleads a 200 RYT program at
she earned her 200-hr YTT with Nancy
Practice Indie. Family, community and
Schalk at All People Yoga Center in
the sense of being a lifelong student are
2005 and has taught off and on in the
very important to her. She loves music,
years since. Betsy lives in SoBro with
animals, dining out with friends and a
her rescue dog, Romi.
good glass of red wine.
Mindi Epstein
Dr. Kimberly Martin
Mindi Epstein is the owner of Peace
Dr. Kimberly M. Martin is a licensed
On page 14
On page 65
through Yoga in Zionsville, Speedway and Danville. Self-identified as a “corporate refugee,” Mindi credits her yoga practice with helping her manage the stress of her former position as a senior vice president of a large nonprofit organization. The right people and opportunities converged to propel Mindi into her new path, helping those seeking peace within.
On page 70
On page 32
clinical psychologist with additional certifications, including 200 hour yoga training, cognitive and behavioral therapy, and mind body medicine. Dr. Martin was trained in Adlerian Psychology, a branch of psychology which examines the individual from a holistic perspective and assists individuals with understanding the root of their difficulties.
Betty Klein On page 59
Dani McGuire On page 46
Dani McGuire, IAYT, CPYT, CKYT, E-RYT,
Betty was introduced to Buddhist
is a DONA Trained Doula and founder
philosophy by her Japanese mother. She
of PranaYoga Institute of Yoga and
found its perfect complement in yoga
Holistic Health. As a Yoga Therapist and
when she began practicing to prevent
practitioner of over 20 years, Dani uses
sports injury. Embracing yoga as a
both life and practice as a way of inspiring
teacher helped her practice radical self-
self awakening, love, and devotion to
care and acceptance as well overcome
her students. Dani McGuire, aka Vani, is
codependency. She is active in the
author of several DVDs on sattva vinyasa,
Center for Interfaith Cooperation. She
pregnancy and adaptive yoga for cancer.
teaches at Breathing Space Yoga and Yoga for Golfers at golf courses.
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INDIANA & YOGA MAGAZINE ISSUE 3
CONTRIBUTORS
Charlotte Nixon
Joelle Samples
Charlotte 'Char' Nixon is a yogi, lifelong learner
After receiving her Bachelor of
and writer. An Indiana native, Charlotte grew
Science from Ball State University,
up in Newburgh, a town on the Ohio River. She
Joelle went on to receive training
is graduating with honors from the University
as a Certified Holistic Health Coach
of Southern Indiana this spring with a BS
and Merciér Therapist. As a Fertility
journalism major. She has published many
Coach, Joelle works with her clients
motivational articles and wishes to help others
to address the root cause of their
find peace and happiness along their journey.
fertility challenges. She provides
On page 24
On page 57
guidance, education, support and encouragement as the couple seeks a more gentle approach to conception.
Ellen O'Connor 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.
Haley Sonnigsen On page 54
Haley Sonnigsen, RYT 500, is a Childbirth Educator, Prenatal Yoga Teacher and dedicated to preserving women's rights to a healthy and empowering birthing experience, believing every woman deserves to have a loving, nurturing, and
Amy Peddycord On page 8
Amy Peddycord owns Invoke Studio, a yoga and pilates studio in Indianapolis with two thriving locations. In addition to managing
supported birth environment. Haley weaves ancient yogic traditions with modern scientific evidence to ensure each woman is supported with both tools and practical information to support her in her motherhood.
the studio, Amy teaches an energetic vinyasa flow. Amy began her yoga practice in 1998 and is a graduate of OM Yoga's 200-hour teacher training program.
Katarina Svabcikova On page 36
Alyssa Pfennig
Katarina only recently moved to
On page 63
Indianapolis. Originally from Slovakia, she
Alyssa Pfennig, CAE, E-RYT 200, RYT 500,
eight years. She is currently undertaking
is the owner of Embarque Yoga Therapy +
an RYT 200 program to enable her to
Wellness and a member of the International
pursue her dreams. Find her as “YogiKat”
Association of Yoga Therapists (IAYT). For the
on social media. Her other passion is
past two years, she has assisted in research
tackling energy and climate issues. She
studies using yoga to manage chronic pain and
has many years of business experience
PTSD with veterans in conjunction with the VA
in the energy industry.
has lived in the United States for over
Medical Center in Indianapolis.
INDIANA & YOGA MAGAZINE ISSUE 3
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OPINION
The Yogarazzi
By Ellen O'Connor
#StickToSports “Our lives begin to end the day we become silent about things that matter.” -Martin Luther King, Jr. Not that long ago, I read predictions that the Age of Aquarius was nigh and it would be lit. Our universe would shift away from war and hate, moving toward peace and love. Alas, the universe is shifting, but not towards idyllic days. It is fraught with discord. Every issue is both contentious and controversial leaving precious little time to chill with unicorns and watch kitten videos. Serious matters are proposed, dismissed, debated, miscalculated, misrepresented, protested, enacted, repealed, litigated, pushed, pushed back, and pushed anew. The 24/7 news cycle feels more and more like warp speed. There is a never-ending campaign of people and issues to be for or against. It’s stressful and exhausting. In this environment, it is important to ask, “Can a yogi be political?” While it’s rare to question whether billionaires or lawyers should be involved in politics, it isn’t unusual for people to resist the notion of yogis engaging in political action. There is a term used to pressure athletes not to engage in the issues of the day–#StickToSports. Fans who enjoy watching and opining about sports get agitated when athletes speak their minds on anything other than sports. #StickToSports is an angry and fearful rebuke. It isn’t kind or nonjudgmental. Shut up about how rich your unpaid student athlete labor has made your athletic club. You are lucky to get a free education, but you must choose the weight room over the library to satisfy us. #StickToSports. Shut up, pro athlete, and wear swag for your billionaire owner’s favorite charity. We don’t want to hear a word about #BlackLivesMatter. It’s a distraction to the locker room, and you are overpaid. #StickToSports. During fractious times, people look to ESPN as a respite from CNN. They may be annoyed someone is calling out a politician instead of a screen, but #StickToSports marginalizes athletes. They might be able to have a positive impact. They might nudge the universe closer to harmony and understanding. They might be the change. But no, some angry dude on Twitter decides they are “allowed” celebrity but not agency. Yogis aren’t impugned by the #StickToSports hashtag, but they can be pressured out of exercising their agency. Sometimes the decision to disengage is self-imposed: Yogis might wish for clean water or equal pay or animal rights, but they are afraid to say so aloud. It’s easier to meditate on their mats than it is to protest in public because some one will be offended: Shut up yogi, you can’t judge my resistance to your values. You are a granola eating hippie who doesn’t get it. #StickToYoga Yoga is supposed to be all about the namaste. Yogis are cautioned to be nonjudgmental, impartial, and neutral. They are admonished to live and let live. At the same time, yogis are exhorted to be kind, supportive, and nurturing. Yogis are told 6
“be good” while simultaneously urged to “be the change” in the world. Sometimes, you can’t do both. With a quick Google, you can find some thoughtful and even scholarly pieces on social/political engagement based upon the yamas and niyamas, the Bhagavad Gita, or other yogic texts. I’m more versed in Instagram platitudes than Vedic philosophy, so I’ll leave the heavy lifting to the scholars. My hot take on whether a yogi can be political: How can you spread sunshine if you are hiding behind a cloud? In the U.S., most yogis are women. Telling them to leave a modest footstep and to radiate positivity is just another way of denying agency to women: Smile more. Don’t be shrill. Don’t be angry. That’s not yogic. Don’t buy into that construct. Don’t be judgy if your friend wears the wrong yoga pants. Judge if your water is being poisoned. Discernment is an indispensable yoga skill. By all means meditate, but yogis don’t live in caves apart from the world anymore. Mindful inner reflection is good, but actions are necessary to “be the change.” A fresh, yogic voice can be dangerous to anyone who benefits from the status quo. That same voice can also be intimidating to those who have been deceived into believing that they benefit. This external pressure on yogis comes from people who need healthcare and social security—the same people who seem to blindly ignore that yogis would fight for everyone’s best interests. #StickToYoga Think back to yoga history, why are there warrior poses in yoga? It wasn’t pleasant for the Raj to cede India’s independence. It didn’t happen without political engagement. Imagine if Ghandi thought he had to #StickToSports? Yogis can and should be political. Otherwise, they are ceding all the important issues of the day, including survival, to people who do not strive to reach the Age of Aquarius. Don’t #StickToSports. In the Immortal words of the 5th Dimension: Harmony-and-understanding Sympathy-and-trust-abounding No-more-falsehoods-or-derisions Golden-living-dreams-of-visions Mystic-crystal-revelation And-the-mind's-true-liberation. Aquarius, Aquarius...Let-the-sunshine-in! ■
INDIANA & YOGA MAGAZINE ISSUE 3
PUBLISHER & CREATIVE DIRECTOR Candice H. Baggett EDITOR IN CHIEF & PUBLISHER Ryan Baggett ASSOCIATE EDITOR Melanie Foust GRAPHIC DESIGN & MARKETING CONSULTANT Autumn Martin Glambeau Design glambeau.com PHOTOGRAPHER Michelle Jarvis Image Haus Photography Services image-haus.com BUSINESS DEVELOPMENT Katarina Svabcikova Contact Us: Indy Yogi LLC P.O. Box 68223 Indianapolis, IN 46268-9998 yogi@indyyogi.com (317) 620-1191 Advertise: ads@indyyogi.com Indiana & Yoga Magazine is published quarterly with the four seasons: Winter (December), Spring (March), Summer (June) and Autumn (September). The magazine is distributed throughout Indiana at yoga studios and other local businesses. Subscriptions are available throughout the USA at iymag.com. ©2017 Indy Yogi LLC All rights reserved. Reproduction without permission is prohibited.
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INDIANA & YOGA MAGAZINE ISSUE 3
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Homecoming:
Interview with Colleen Saidman Yee
By Amy Peddycord
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Colleen Saidman Yee is the type of woman you remember meeting for the first time, even if it’s ten years later. The sinewy limbs, the perfect bone structure, and the long, blond curly hair— immediately make you think, “Is she a model?” Well, she is, and a yogi, too. But her beauty is the sort that radiates from within, going way beyond her gorgeous exterior. Cyndi Lee, founder of OM Yoga, once introduced me to Colleen. I was completing my 200-hour yoga teacher training at the time, and I felt like I was practically living at the Union Square studio. OM was the type of place you’d always see celebrities or models— Drew Barrymore in a morning class, a Christy Turlington-type lounging in the lobby. But Colleen reigned supreme in the Grand Impression: Her presence seemed to linger long after she put on her winter boots and caught the elevator.
I can spot a Midwesterner from a mile away, and it's not just the accent."
A decade later, I was an Indianapolis-based yoga-business owner and a cross-country-studio wanderer (in the name of Invoke Studio research, but also to satisfy my wanderlust). On one of my yoga rambles in Sag Harbor, N.Y., I was thrilled to learn that Colleen owned a studio there called Yoga Shanti. I gravitated towards her gold-hued place, eager to take her class and bask in her glow. After class (which was amazing—a thoughtful vinyasa class with a theme and a savasana that released months of held tension), I introduced myself and told her that I used to see her at OM, but now lived in Indianapolis. “I’m from Indiana!” she exclaimed. I imagined that an enthusiastic Hoosier self-identification was rare in the tony
INDIANA & YOGA MAGAZINE ISSUE 3
Hamptons, and my ears perked. “You should read my new book,” she continued. “There’s a lot in there about growing up in Indiana.” She graciously gave me a free copy of her book, Yoga for Life: A Journey to Inner Peace and Freedom, which I read on the flight home. When I landed, I embarked on a campaign to have her and her yogi-husband, Rodney Yee, come teach in Indiana. Many months and emails later, we arranged a visit after Father’s Day at the Indiana Landmarks Center. (Colleen’s a loyal daughter to her Bluffton-based father, and was going to be in the state visiting him for the holiday.) Yoga for me has been such a journey— a journey of body transformation, surprising professional livelihood, and desire to share the depth of the practice. I continue to be amazed by the “flow” of it: Colleen and Rodney’s Indiana yoga debut comes full circle for me, for instance—starting from when I was an awestruck yoga newbie to now, when I’m an experienced studio owner. And Colleen, a renowned world-travelling yogi, is serendipitously coming back to the place she used to call home. How has your Midwestern upbringing influenced your life and yoga practice? I can spot a Midwesterner from a mile away, and it’s not just the accent. There’s something about them that’s laidback and yet still real. It’s funny— when Rodney and I travel around the world, we always make jokes that you can tell where a person is from by their feet. People in New York take spreading their yogi toes so seriously that their feet have become rigid. In L.A., peo-
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ple’s feet are so relaxed. Actually, California in general—come on, wake those feet up! In the Midwest, they have the perfect combination of alert and relaxation in their feet. I love that analogy! I can see that. Yeah, I feel like it sort of sums up the Midwest. How do you stay inspired? Are there certain days you don’t feel like teaching? How do you overcome that? It’s just like anything—you get up and do it. Do I teach my best class, my most inspired class, every day? No. I feel like every six weeks there’s a space where I have nothing left. But then it builds back up; it’s just like a battery that you empty, and then you fill back up. I liked the passage in your book that goes, “The goal of yoga is to create a physical effect, an emotional effect, and a spiritual effect.” How would you fit all of these into a single class? Well, you can’t control someone’s experience. You have to embody what you’re teaching and teach from a place of profound depth within yourself. And that translates. If someone
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is ready to hear it, to get it, to take it in, then they can make it their own. It depends on how they’re showing up. If, as a teacher, you love the practice and you derive something physical, spiritual, and emotional from it, then that translates. It’s contagious. Yes, that’s right, contagious. How has being 50+ influenced your teaching? I’m way more interested in the subtleties. You need to worry more about the longevity of joints and also the nervous system. I’m no longer interested in range of motion. I’m no longer interested in “getting a pose.” I’m no longer interested in loading my joints so I get a good adrenaline rush. Even though I do like vinyasa classes—I do like to flow and I like to build up heat—I’m much more mindful about the sequences. I plan them so you can dive into something exquisite and internal that you can taste and feel and touch. It draws you in— some place of quiet. The breath work has become a lot more for me in the last ten years. The breath work is the juice right now. In some ways, to
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go through the asana gives you the space to use the breath as a meditation. But I don’t discount asana. I think that asana is important. Like Iyengar says, “The flame of divinity can only be found inside the body.” To dig away in this body and to find out where we’ve become hard from past experiences and where we have shut down. I mean, I don’t know anyone who hasn’t cried in a yoga class! We go into those places in the body and in some ways that’s the only way I know to open up. I think asana is wonderful.
This is your first class in Indiana. What are you looking forward to, now that you’re returning? Just to come full circle, I think is amazing. I’m really touched to be doing it. I didn’t think I would feel this way. But Indiana was my formative years; it’s my home ground. The fact that there are people in Indianapolis that are doing yoga just warms the cockles of my heart. Indiana has come a long way from when I moved there in the Sixties. The Indiana aspect is really cool to me. ■
How do you reconcile owning studios with being mindful and the teaching? The business side, the management issues, the pipes leaking…. You know, that’s the yoga. It’s super easy to teach a class or take a class and feel the space and the beauty and the bliss state. But can you find that kind of space and relaxation when you’re in the middle of a class and the fire alarm is going off? Or when a teacher calls you at five ’til and says, “Oh, I’m sorry, I can’t make it to class. Can you teach it for me?” You know, that’s the yoga.
All-Around Asana with Colleen Saidman Yee & Rodney Yee Monday, May 15, 2017 | 6:00-7:30pm Indiana Landmarks Center | $50 invokestudio.com INDIANA & YOGA MAGAZINE ISSUE 3
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Riding the Rails: A New Documentary on the South Shore Line
By Ryan Baggett
It’s the last of its kind, a relic from before the first World War. It has been the last of its kind since the 1970s. Now, it’s more popular than ever, this little electric passenger train running from South Bend to Millennium Station in downtown Chicago. It’s the one-and-only South Shore Line. Riding the Rails of History: The Story of the South Shore Line is a new hour-long documentary produced and directed by Paul Nelson of Dyer, Indiana. He traveled back and forth from Chicago to South Bend, and then back in time to the birth of the train. With interviews from historians and local archivists, plus commentary from Congressman Pete Visclosky and the mayors of South Bend and Gary, this film tackles both history and the rail’s current impact on the region’s economy and culture.
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Once a popular form of mass transit throughout the country, the South Shore is the last “electric powered interurban commuter rail” in the United States. Nelson’s detailed accounting tells the story from the rail line's construction in 1901 through all the ups and downs of the commuter line, financially and technologically. The story of this rail is intertwined with World Wars I and II, the Great Depression, the rise of the automobile and interstate highways, the Northwest Indiana steel industry, urban sprawl
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Photo Credit: Drew Jacksich
and much more. This train continues to carry millions of passengers each year, and the Northern Indiana Commuter Transportation District (NICTD) is in the process of adding a new branch line to Dyer, Indiana. This West Lake Corridor Project will be a 9-mile southern offshoot of the South Shore, pulling more people into Chicago.
The documentary’s premiere broadcast was on Lakeshore Public Television (WYIN) in the fall of 2016. It will may also appear on other PBS stations in Indiana. The Lakeshore Public Media website is selling a DVD of the documentary with bonus features such as extended interviews and additional footage.
Learn More: southshoredocumentary.com Purchase the DVD: lakeshorepublicmedia.org
If you are a history buff, or ever had the need to ride this little electric train, you will be fascinated by its rich past, and inspired by its continued success. Order the DVD to learn how the Northwest Indiana Region was partially shaped by this little engine that did. It’s a beautiful Indiana story that has no ending in sight. Nelson tells the South Shore's history through a video that is as engaging and beautiful as the National Lakeshore, small towns and cities along this rail line. ■ Photos: Calumet Regional Archives
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Hoosier Yogi: Marsha Pappas By Betsy Alt
You could say that Marsha Pappas is something of an “accidental” yogi. You could. But, that’s not entirely true. You see, Marsha did intentionally start practicing yoga in her late teens, and she did participate in formal teacher trainings, and she did study with a Swami. But she never imagined in her wildest dreams she’d find herself where she is today, as one of Indianapolis’ foundational yoga teachers.
"For Marsha, with love & light, Lilias"
For years, she’d been “in and out” of yoga, not by desire, but by circumstance.” 14
Marsha leads six practices all over the city each week for roughly 75 students. Not one of her classes is held in a yoga studio, yet she has many students who have celebrated more than a decade on the mat with her. Marsha has also helped CITYOGA of Indianapolis lead 28 yoga teacher training (YTT) programs over the past 14 years. To date, she estimates the her CITYOGA YTT graduates to number over 500. With the bounty of Yoga instructors in the metro area, how has she stayed relevant and successful? In what has become a rather competitive vocation, what is Marsha Pappas story? That’s what I hoped to discover when I sat down with her for an interview in January. Her answers and insights may just surprise you. Marsha’s foray into yoga began more out of curiosity than anything else. Quite simply, she was doing something many of us do each week, flipping channels on the television. When Lilias Folan of PBS fame popped up on the black and white screen, sporting her signature
leotard and long braids, Marsha paused. She quickly became intrigued by the public television show, Lilias, Yoga and You. Marsha “just started moving” along with the iconic Lilias. At the time, Marsha was 17 years old and struggling with self-esteem and poor body image; classic teenage issues, amplified in her case because her mother was a model. After that random act of yoga, Marsha was hooked and would practice along with Lilias’ televised sessions whenever possible. She says, “I loved it, and I just thoroughly enjoyed the practice and felt a connection to this sweet woman.” Marsha remained a Lilias devotee, buying her book and using it to inform her early years of practice which she states was more “occasional” than consistent. She also references Richard Hittleman’s book Richard Hittleman’s Yoga: 28Day Exercise Plan and the classic Yoga Youth and Reincarnation by Jess Stearn as two of her favorite study and teaching resources. Marsha is quick to point out that there were only a few studios around then, and regular practice just wasn’t all that practical due to very limited yoga offerings in her community. By 1993, Marsha realized that the problem of the accessible yoga class shortage had a singular and obvious solution: start teaching her own classes! For years, she’d been “in and out” of yoga, not by desire, but by circumstance. Simply put, she felt there just weren’t enough ongoing classes or people teaching to ensure
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Marsha's class at St. Luke's United Methodist Church she could be “in” all the time. She decided to figure out a way to start teaching at least one class per week, so she could stay “conscious and in the game.” Yoga, for Marsha, became a proven method for navigating life’s many challenges. She knew yoga gave her the means to stay connected to her true essence, rather than being pulled away by life and “all that we value out here and forget THIS.” As she makes this last statement she spread her arms wide to indicate our material surroundings, then brought them close to her heart. It’s a gesture so simple, yet powerful. It definitively expresses what is often difficult to quantify when somebody asks, “Why yoga?” When Marsha first dipped her toes into teaching, she was living in Chicago and had been commuting to Glenview, a suburb more than an hour away, to do her teacher training at the Himalayan Institute. She soon decided the
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mere trip to get there, with all its driving on the Dan Ryan Expressway, was outweighing the benefits of taking the classes themselves. She started to look a bit closer to home for a way forward on her path. She found it in the most unlikely of places, a small church. Marsha’s first class brought ten women, mostly middle aged, to the mat. She wasn’t yet certified by any formal teacher training program. Rather, she says she taught “by rote” the practice outlined in the Himalayan Institute’s book, because she knew it well, and she felt safe sharing it. Her husband at the time, a Presbyterian minister, advised her to call her first class something other than “yoga.” For one thing, it was going to be taught in a church, and yoga was sometimes viewed as outside the spiritual norm of church-going society. Also, according to Marsha, yoga and its practitioners were considered to be “weirdos” back then. And so, “Stretch and De-Stress” —yoga
by another name—was born, and Marsha was officially a teacher. She learned so much from that first group of students, including the unexpected yogi, an 86-year-old woman who took the class in a chair while wearing a back brace. One day she asked Marsha very quietly if she was teaching, in truth, yoga. When Marsha affirmed this guess, the woman beamed back and said to her, “I like yoga. I go somewhere else every time you do that thing (Yoga Nidra) at the end.” After a month-and-a-half of practicing with Marsha, the woman was able to stop using her back brace. Marsha started teaching in Indianapolis in 1996 through the YMCA at the Athenaeum. She was attending her first formal yoga teacher training at the Satchitananda Ashram (aka Yogaville) in Buckingham, Virginia when her former husband put the idea out to the Athenaeum wellness director. Though
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the initial answer was a negative, “We’ve tried yoga and it doesn’t work,” both Marsha and her husband didn’t give up. When Marsha returned from the ashram, she followed up and struck a deal with the YMCA: If at least three students signed up, her class would be on the schedule. And that’s precisely when the Universe stepped up and nudged her forward in the most unusual way. “Literally, between that conversation and the time the classes were scheduled to start,” says Marsha, smiling brightly, “Madonna appeared on Oprah’s show and said that all she did at that point was yoga.” Forget about the three-person minimum. Marsha’s Y class took off with a whopping 60 students across two separate classes. “Madonna and Oprah made my yoga career,” she laughs. But, here’s the
real kicker. Marsha only made $15 for each class, as that was the Y’s standard hourly rate for group wellness. Eventually, two classes became three, all in the evenings. She loved teaching at the Y but realized she probably could be making more money. Plus she wanted to work days. Through word of mouth and phone calls from would-be yogis coming in to the YMCA, her teaching career came into full bloom. Within a few months of putting her intention out to her original students, she found herself leading 15 classes per week, many of them at some of the city’s biggest companies. Amazingly, she still teaches several of those classes today. One class at St. Luke’s Methodist Church has a few of her students celebrating 20 years of attendance.
Along with her corporate classes, Marsha has taught in the Indiana Women’s Prison, a center for developmentally challenged adults, the Eiteljorg Museum, St. Vincent Hospital and numerous other Indy-Metro organizations. The list goes on and on. Not bad for a yogi who never really set out to make a career of teaching! On the contrary, Marsha had plans for a family. During those first years in her new home, she and her husband were focused on making that happen so she had no designs on any type of career. “I didn’t do any goal-setting, had no plan, no marketing, nothing,” she says. “I just figured if I taught a couple of classes each week, that would be good, and I could sustain that even with a baby.” Ultimately, motherhood was not to be for Marsha, something she became aware of at the
Satchidananda Ashram
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same time demand for her classes ramped up. She matter-of-factly states, “My mindset at that point was one of ‘no babies, then yoga teaching full-time.’ ” During our chat, Marsha reflected on what she referred to as her “boring” tale of how she came to be one of Indiana’s yoga community founders. “You know, back then there wasn’t all this enthusiasm and competition that exists now. Honestly, I never intended to teach full-time, and yet, that’s where I ended up,” she says. “It was literally me and a handful of others who started teaching, and then training others to teach once yoga started to really take off and studios were opening.” She refers to Indianapolis and the surrounding area as a vortex for yoga at that time. “Within the same year, Barbara Badger, Nancy Schalk, Carol and Charles Crenshaw and I all came to Indy, joining just a handful of yogis, including Lori Collins, Jerilee Lucas, and Barbara Kennedy.”
Marsha Pappas
Within a few years, those “first ones” would welcome new teachers to the community through training programs they set up, and yoga continued to take root in and around Indy. Marsha herself first became involved in YTT with Barbara Badger as her teaching assistant. When Barbara moved on she introduced Marsha to Nikki Myers, who had opened CITYOGA, and Marsha became director of its 200-hour YTT program. To this day, CITYOGA’s YTT is one of the most successful and recognized in Indianapolis, responsible for training hundreds of yoga teachers.
It is not the result of an earth-moving life transformation or epiphany, though there certainly have been “aha” moments along the way.”
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Marsha and I end our interview by coming full circle, back to Lilias Folan. I have been looking at her signed copy of Lilias’ book that she brought with her to our meeting. I tell her how much of a kick I get out of the clothes Lilias wore. No pricey, trendy “athleisure” wear back then, that’s for sure. Marsha chuckles. Then she says, “Oh, that book! I was such a geek with that book. When we started the (now-disbanded) Indiana Yoga Association, Lilias was the guest at our first event at the Benedict Inn Retreat Center and of course, I asked her to sign my book!” Her journey has been, and continues to be, organic. It is not the result of an earth-moving life transformation or epiphany, though there certainly have been “aha” moments along the way. She has never really marketed herself much or endeavored to be the most accomplished or recognized teacher on the Indy scene. But make no mistake, she is most definitely accomplished. And among the teacher community, she is well recognized for her contributions.
lament the fact that she doesn’t have a stunning story of transformation via her mat. She doesn’t tick off a long list of studies with gurus and elite teachers. But, in my opinion, that’s all the more reason to celebrate her and her contributions to Indiana yoga. She has quietly built a career in yoga despite minimal selfpromotion. She has never taught a Vinyasa or heated class, but has devoted her career to Hatha yoga, teaching seniors, bringing yoga into the workplace and extolling the benefits of chair yoga before it was even a thing. Marsha has accomplished all of this without teaching in or opening a studio. But in her eyes, it’s not all that extraordinary; it’s just a function of doing what she loved, serving those who sought her out, and taking step after step along a path she never envisioned for herself. As a freelance yoga teacher and certified Yoga Alliance YTT provider, Marsha has led and is available to teach classes, trainings and workshops both within and beyond the Indy area. To connect with her, please visit her website at marshapappasyoga.com. ■
Anything but boring, Marsha Pappas’ metamorphosis from chubby, insecure teenager who found connection and comfort in television’s “first lady of yoga” to one of our community’s most respected yogis is downright inspiring. She may sigh and
JULY 6-9
TH STABLE STUDIOS
SLACKLINING YOGA TALKS
SPENCER, INDIANA
DRUMMING MUSIC CAMPING
SWIMMING FLOW ARTS MEDITATION
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Indiana Artist: Michelle Marocco Beautiful Inspiration with Michelle Marocco Artist Michelle Marocco expresses her creativity and talent through painting, jewelry, metalworking, photography and sculpting. Her creations are raw and powerful, drawing inspiration from yoga, meditation and nature. Marocco’s yoga practice has helped her develop a deeper connection with herself, where she is able to tap into her creativity. “On the mat, I am able to connect immediately and drop into that deeper place,” said Marocco. “I see imagery and flashes of ideas, leading me to something.” One of those “somethings” is her Niyama Jewelry collection, inspired entirely by her yoga practice. Niyama means “purification through self-discipline” and is part of the eight limb interpersonal journey of yoga. Marocco embraces and infuses this life
principle into every Niyama By Marocco creation. Her trademarked Niyama logo borrows from the infinity symbol, turning it upright and giving it outstretched arms to suggest a seated meditation. This branding symbolizes the positive energies of life, in which Marocco dedicates her personal journey. “When I wear Michelle's jewelry, it not only looks beautiful, it's more than jewelry & art,” states Karen Fox, owner of The Yoga Studio, in Carmel and Indianapolis. “When I wear it, I feel more inspired and connected to my own beauty and personal strength.” Marocco feels that art is the deepest connection she has to her spirit and soul. “Everyone should paint like nobody is watching,” states Marocco. She gave herself permission to paint from her fullest expression of self during her divorce years ago. The end result was a series of abstract self portraits where she journaled her emotions on the back of the canvases. She would then create the outward expression of those emotions on the other side of each canvas. “Emotions were represented by layers of paint which then abstracted the figure,” says Marocco, who created 40 paintings in that body of work, selling all but 2 on opening night of her gallery showing. “The emotions became depth on the canvas, with layers and abstract figures emerging.”
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Michelle Marocco
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"Two Women in Dresses"
When Michelle approaches a painting, she explores depth with textures, enabling a conversation with the canvas to speak to her. A prolific artist, it’s not unusual for Marocco to create 40 or more paintings in a three month period. Three times a year, Marocco has “trunk shows” for her jewelry at The Gold Mountain Gallery in Telluride, Colorado. The Gold Mountain Gallery, known for its unique collection of furnishings and one of a kind pieces, is now curating Michelle’s paintings in addition to her jewelry. “Colorado is such a beautiful place, and Telluride is magical. You can feel the energy and power of box canyon,” she says, finding limitless inspiration from nature. During her hiking meditations, Marocco frequently gathers stones. These stones inspire color palettes to
Michelle Marocco in studio 22
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be incorporated into a painting. She then includes those stones with each finished work. “This gives the collector a deeper connection to their painting.” She finds it empowering to work with different mediums, including precious metal clay that fires into metal. “I cannot explain my compelling urgency to create,” says Marocco. She will focus singlemindedly upon a project, whether it is jewelry, painting, or another mode of design. Marocco honors the process and is completely absorbed in the moment.
"Lounging Nude"
Her latest medium is sculpting in stone. Using chisels from Great Britain, Michelle is experimenting with emerging design from blocks of limestone. She is mostly self-taught and is excited to hone her craft by working with master carvers.
Marocco realizes her life purpose is to create. Being open and aware to all possibilities and exploring her creative inspirations each day is her journey. Sharing it with the world is her joy. Marocco loves the E.E. Cummings quote, “Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight or any experience that reveals the human spirit.” For more information on Michelle Marocco’s work, visit her website: michellemarocco.com. ■
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Finding the Flow in Southwest Indiana The Evansville Area has a rapidly growing yoga community, and I talked to several yogis who practice in the small town of Newburgh to discover how yoga has changed their lives and how perspectives on yoga are evolving. Parri Black describes herself as a woman in her 50’s who is overweight, “has plenty of wear and tear,” and had believed yoga was for someone with a perfect, beautiful, strong body. But in her first session she learned yoga was perfectly suitable for her own body. “It was kind a scary getting into yoga pants,” said Black. She is president and CEO of Youth First and a 2015 Athena Award Recipient for women’s leadership, has been practicing yoga for 3 years. Black was a workaholic that was feeling physically and emotionally drained when a yoga instructor
from her church asked her to come to a class. Black gave herself permission to do something new, just for herself. “It was good and immediately felt like the right thing to be doing,” said Black. She became more comfortable with her body while in poses like Downward Dog. She also credits yoga as a factor in improving her blood pressure. Black said her yoga practice gave a her an inner peace, and she even felt more of a connection to God, helping balance work and home life, as well as her personal relationships. The one thing she would tell others about yoga, “Give yourself the gift of renewal. Life is about renewal.” The yoga mat is a personal space where people of all ages, sizes and gender bring their body and their personal issues. They leave the mat more con-
By Charlotte Nixon
fident and accepting of who they are both inside and out. A parole officer by day a yoga instructor by night, Mark Funkhouser has been practicing yoga for 8 years and decided to become an instructor 8 months ago. When Mark began the training to become a yoga instructor, he didn’t know he actually wanted to teach. He only knew he wanted to improve his own yoga practice. What Funkhouser likes about yoga is that there’s not a lot of sport-like competition. “You’re trying to be a better self,” said Funkhouser, but not by competing with other people. There are many different types of yoga for all different types of people. Funkhouser suggests that you start where you can. That might be an intro, restorative, or gentle yoga class. And don’t be afraid Photos: Courtesy of Kevin Banning
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to use all the props available that you need. “You don’t have to be perfect, do what you can,” said Funkhouser. Funkhouser would tell anyone to find some part of yoga they enjoy, and he believes yoga has a fit for everyone. Yoga is for the body, mind and spirit. Although yoga is practiced in a class, it is individualistic. Each person is turning inward, addressing self-esteem and self-acceptance. Pose after pose, each grows stronger, and the mind grows confident as the body is able to work through each pose. Rebecca Douglas found herself at a very unhealthy place in her life, mentally, physically, emotionally and spiritually. “I was a very heavy smoker taking 11 pills a day for depression, and I self-medicated at home with a great deal of alcohol on top of that,” Douglas said. More than 6 years ago, Douglas went to her first yoga class. She smoked on the way to class, and because of smoking, she felt sick at the end of that class. Feeling sick did not stop her from continuing with yoga, and within a year of her first class she received her registration from The Evansville Yoga Center. Douglas got the yoga high, and is now a 200-hour Registered Yoga Teacher, who has been teaching 6 years. Douglas loves other activities such as jogging, swimming, horseback riding and hiking, but she was drawn to yoga and teaches it, because of how graceful and strong it made her feel for the first time. “Yoga made me feel like I was free! In my body, mind and spirit, I felt free,” Douglas said. One of Douglas’ favorite poses that allow her to nourish her body is camat-
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karasana. It can also be called, ‘Flip the Dog’ or ‘Wild Thing’ in which she starts out in ‘Downward Dog’ and then as she breaths she lifts her right arm and leg into the air, and suddenly she’s flipped the right side of her body over with her chest/heart opened to the sky. She then does the same with her left side and her heart is then ecstatically unfolded. She loves this because it is a large heart opener, and she wants to open her heart to everyone. “Every major religion teaches love and to do unto others as you would have them do unto you, and yoga brings everyone together for that hour—a tribe of people. [You] might believe different, but in that hour, we are the same,” Douglas said. As a Christian, Laura Tenbarge had concerns in the beginning about a yoga practice, but she knew yoga was a good physical exercise. Tenbarge wanted to see for herself what yoga was all about. She came to yoga thinking it was a way to relax and take care of her body. “God made my body, and I should take care of it,” said Tenbarge. Yoga has given Tenbarge a time of silence, and she knows in times of silence God is going to speak. She believes that God is balanced and wants her to learn balance. Balance in all areas of life. Tenbarge is a talker, and yoga has helped her be silent in the practice of meditation. When the yoga teacher mentions your higher power, Tenbarge is confident in who her higher power is. “Me as a Christian, I am going to be like, ‘oh yeah, Jesus is so my higher power,’” said Tenbarge. She is glad she tried yoga
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two years ago, and said yoga has opened up her mind to what other people believe, “which is awesome because it’s actually tested my faith and made my faith stronger,” said Tenbarge. According to Molly Angel, co-owner of Livewell in Newburgh, perspectives have changed for yoga. When they first offered yoga in October 2013, there were a lot of people afraid of the spiritual aspect of yoga. “I think people have come to accept yoga as a form of movement and mindfulness in their lives and realize it doesn’t have to take place over their religious beliefs,” said Angel. The proof is in the numbers. The number of participants has soared in the last year in community yoga events at Angel Mounds State Historic Site to the Franklin Street Bazaar farmers market. Last year when Livewell offered yoga in downtown Newburgh at the farmers market, they were lucky to have 10 participants. This year at their first event they had more than 50 participants. Livewell is a come-as-you-are yoga and fitness studio, for real bodies, real ladies...and some men. “Yoga celebrates the weirdness in each person,” said Angel. From a mere three classes per week in 2014 to 12 classes per week now, Livewell has grown to become a well-known yoga studio in the Evansville Area. “Yoga gives you a chance to shut off for a while,” said Angel. Many of Livewell’s clientele are professionals in high-stress jobs, and yoga helps them take the edge off. Angel believes
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that is one big reason yoga has grown in the last few years.
all seem to have learned more about who they are today. ■
Through stories of self-esteem, religion and addiction, local yogis shared their personal journeys of how yoga helped them accept their individuality, hang-ups, and who they were in the past. Through practicing yoga on the mat they
Readers' Poll: Music Let's see what our community has to say! Music is an important part of the experience in a yoga class. Yes No There's music playing during class?
You have arrived to your favorite yoga class. You found your spot and laid down your mat. Class begins and your favorite soundtrack comes across the speakers. Ambient sounds - nature sounds,
What does it sound like?
instrumentation with little to no melody Gongs and singing bowls A mix of rock and pop songs Nothing - I prefer a quiet room - ther… Hip-Hop and Dance tracks
My number one favorite artist, album, song or type of music for yoga practice is... I prefer music without words during my practice.
I don't like sounds
Beyonce Bon Iver Anugama Rain sounds
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Classical - orchestras, opera, piano Other
Christopher O'Riley Playing Radiohead
Deva Premal
No
Chanting, especially in Sanskrit
Radiohead
Singing bowls
Yes
Something electronic - trance, hous…
What else is important to you regarding class music? Recorded vs. Live music Volume Level Specific music for the style of practice
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FOOD
Spring
Eats
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Chef Racheal McCarty is the owner of Dough Liqueur. She loves to add some kick to her favorite desserts and pastries. Check out the “Dough Liqueur” page on Facebook for a list of restaurants carrying her desserts. “Angel food cake is my all-time favorite type of cake,” says McCarty. “When you pair angel food with my favorite fruit-veggie combo, strawberries and rhubarb, then add a dollop of champagne whipped cream, you will have yourself a mouth watering dessert that won't make you feel guilty for eating."
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Broccoli Fruit Salad with Citrus Vinaigrette Salad Ingredients
Vinaigrette Ingredients
Broccoli bunches
3 smalls
Orange zest
1 medium
Pecans, chopped
1/3 c
Orange, juiced
Use same medium orange
Cranberries, fresh
2 Tbsp.
Sea Salt & Pepper
¼ tsp (to taste)
Cranberries, dried & sweetened
¼c
Extra Virgin Olive Oil (EVOO)
2 Tbsp.
Orange, peeled & fruit diced
1 medium
Balsamic Vinegar
¼c
Avocado, diced
1 large
Lime, fresh
½ lime or 1 tsp.
Sea Salt, fine
To taste
Directions -
Rinse all veggies and fruit, then dry. Cut & peel unwanted
skin and stems.
-
Bring water to boil in medium sauce pan. Blanch broccoli
in boiling for water for 2 minutes then immediately soak in
ice bath to stop cooking. Then strain broccoli.
-
Add broccoli & remaining salad ingredients together in
serving bowl.
-
Prepare vinaigrette by whisking all ingredients together.
-
Pour half of vinaigrette over salad and toss to incorporate.
Save the other half for anyone who wants more vinaigrette
on their salads.
This salad goes wonderfully with grilled salmon.
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FOOD
Angel Food Cake with Strawberry Rhubarb Compote & Champagne Whipped Cream Angel Food Ingredients Eggs whites, large room temp
1 ½ c (approx. 12 large eggs)
Cream of tartar
1 ½ tsp
Salt, fine sea salt
¼ tsp
Sugar, granulated
½ c (to taste)
Vanilla extract, pure
2 tsp (can use whatever flavor you desire)
A-P Flour, unbleached
1c
Cornstarch
2 Tbsp
Sugar, granulated
½c
Directions
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-
Preheat oven 350 F, use middle rack.
-
Using mixer on medium speed, beat eggs till frothy.
-
Add tartar, salt & extract(s), then beat egg mixture to soft peaks.
-
In a separate bowl, sift together flour, cornstarch & sugar. Sift ingredients 3 times. Do not skip this step.
-
Gently fold a third of the dry mix into the meringue. Incorporate well before folding in another third of the dry mix.
Repeat until all ingredients are incorporated well.
-
In an ungreased tube pan, gently pour batter into pan. Smooth top evenly.
-
Remove any air pockets by gently running a knife back & forth through batter.
-
Bake 35-40 minutes until golden brown & fluffy.
-
Cool cake upside down in the tube pan for at least an hour. Tip. Place pan on a large canned good or full wine bottle.
-
To remove cake, run knife along edges. Keep covered so it doesn’t dry out.
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Strawberry Rhubarb Compote Strawberry Rhubarb is my favorite fruit combo. I love the sweet and tart flavors together. I grow both of these fruits in my garden. I always try to keep sliced rhubarb and strawberries in my freezer for those months that the fruit cannot be harvested fresh. If you are not a gardener, you can find them at your local farmer’s market. Indianapolis City Market is a great place to buy local produce. If you have trouble finding rhubarb and strawberries at your local farmer’s market, the freezer section at your local grocery stores usually carry them as well.
Ingredients Rhubarb, fresh, diced
1½c
Strawberries, fresh, pureed 2 c Lemon, juiced
2 Tbsp. (approx. ½ lemon)
Sugar, granulated
¼c
Water
1/8 c (if you use frozen fruit, add no water)
Directions - If you are using fresh rhubarb peel the pieces down the stalk to remove all the strings, then wash and dice the stalks. *If using any frozen fruit, rinse and let set in strainer for 30 minutes. -
Cut tops off strawberries and puree in blender.
-
In a medium sauce pan, add rhubarb and lemon juice and simmer
on medium heat until rhubarb is soft. Time will depend on fresh or
frozen. Fresh takes longer, up to 25 mins.
-
Add strawberries, sugar & water (if using fresh). Let simmer on
medium low for approx. 5 minutes.
-
Serve warm or cold. (I prefer warm) Store in refrigerator.
Champagne Whipped Cream Ingredients Heavy Whipping Cream
8 oz.
Sugar, confectioner’s
2 Tbsp. (to taste
Champagne, spumante
2-4 Tbsp. (to taste)
Directions -
Use
heavy whipping cream & sugar until soft peaks form.
whisk
or
mixer
-
Add
overly stiff.
-
Store in refrigerator.
re-whipped after sitting for long periods of time.
*Note if you serve cream with warm compote, cream
will slightly melt.
champagne,
on
beat
medium
on
high
speed till
stiff
to but
beat not
Fresh whipped cream has to be
■
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MEDITATION
Centering and the Circles of Life By Dr. Kimberly Martin
Life contains many metaphors regarding circles, circular patterns, circular thoughts and the often-mentioned circle of life that refers to the process of birth and death. There are other circles of life which are a part of our daily living. These circles can be identified as: the circle of core being, circle of instability and doubt, and the outward circle. The core being is the place which houses the true essence of who you are, the place in the body where there is breath, and the connection to things which ground you. Often the center is a safe place, a place of simplicity. Within the mind this is a place without turmoil and judgement. In the body the center is the abdominal area and diaphragm. A place of simple inhalation and exhalation. The area of breath.
The circle of instability and doubt is directly outside our core being. This circle can be viewed as an area of exploration, where one can take chances, stretch limits, and even experience discomfort. Unfortunately, this can also be a place where balance is lost and unraveling begins. Further away from the center is the area where one is furthest away from self. An area of disconnection where balance has been lost and falling has occurred. In the area of mental health this can be a circle where feelings of helplessness and hopelessness occur. On a daily basis, we move in and out of these circles. Despite the best intentions to stay centered, grounded and focused, there are times when life situations can move us away from our centers, push us to the outward edges of the outward circle, and force us to struggle to find our way back home. Moving away from our core being can occur in the physical body as well as in the mind. Perhaps you have noticed this in your asana practice or other areas of your life. When centered and connected, you feel a sense of safety and security. You may feel grounded and secure in a standing pose, and as the poses become more complex, you may sense a bit
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of unsteadiness. Feeling unsteady, you may sense uncertainty and begin to lose balance. The loss of balance and a need to control may lead you to direct your focus away from your center, away from your breath. Fighting with everything you have outside of yourself, outside of the center, you eventually lose balance and take a fall. Or maybe you’ve had the experience with your mind. The day starts out well, and then an upsetting events occurs, something that triggers your fear response, a fight or flight reaction, something that moves you away from center. Without the connection to calm focus, survival instincts take over and push you further away from self where the monkey mind begins to speed out of control and before long, you are in the outer circle, the area of hopelessness and disconnection, feeling so far removed from yourself. As a Buddhist psychologist, part of the work I do is helping individuals find the way back to their core self, often answering the question, “How do you return to self, to the inner circle once you’ve moved away from center?” The process is a systematic one involving reflection, meditation, ritual and connection.
INDIANA & YOGA MAGAZINE ISSUE 3
MEDITATION
How do you return to self, to the inner circle once you’ve moved away from center?”
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MEDITATION
Step Back to Your Center 1.
Listen to your body. Spend time in relaxation listening to your body so you will know when tension is arising, when your heart is beating too fast, and when the sympathetic nervous system is engaging. Practice relaxation to relax tense muscles and engage the calming qualities of the parasympathetic nervous system.
2.
Meditate. Observe and listen to the mind and body that is removed from judgement and opinions of others. Quiet the mind and allow the essence of your true being to come through in moments of stillness and quiet.
3.
Know and remember who you are. Affirm the good that is you. If necessary place personalized inspirations and reminders around your home. Instead of an affirmation of, “You are wonderful”, replace “You” with your name. Record positive affirmations for yourself. For every less than positive thought you have about yourself, replace it with two or more positive thoughts. Place tangible reminders of success you have had in your life within your daily view. Hang those diplomas, certifications and medals of accomplishment on your wall.
4.
Practice forgiveness. Forgive yourself for any harm you may have done, intentionally or unintentionally to yourself and/or others. Forgive yourself for thoughts and actions that were not made from a place of mindfulness. In those moments of forgiveness know that the past cannot be different, and cannot be undone.
5.
Practice loving kindness toward yourself: Learn to comfort yourself, embrace and treat yourself kindly. If necessary engage in physical self-soothing behaviors, wrap yourself in a blanket, rock in a chair, make a gesture of kindness to your heart, and wrap your arms around you.
6.
Engage. Engage with yourself, community and things that connect you to your true self. Make contact with the people and things that draw you closer to your center. The things that inspire you. The people who know you and the places and things that provide a greater sense of safety and calm.
your most authentic self, or a healthy activity that had been present in your life when things were going well. Find this thread and use it to build a ritual. Engage in a daily practices of meditation, physical activity, journaling, and remain in contact with friends. Over time the participation in ritual will reengage parts of the brain that were caught in the fight/flight/freeze cycle, and strengthen the body and mind. Trust and continue in the process, be kind to yourself and know that there is no set timeline for the journey back to the center, the journey back home. ■
Find the thread which continues to connect you to yourself. Think of a time in your life when you felt like
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INDIANA & YOGA MAGAZINE ISSUE 3
Events Calendar Find more Mindful Events at indyyogi.com/calendar
April Master Class with Giselle Mari April 7, 6 - 8:30 CITYOGA, Indianapolis
Live Adventurously Film Premiere Friday April 14, 7pm Indianapolis Museum of Art
WTHR Health & FItness Expo April 22 - 23 Indiana State Fairgrounds
A Weekend with Carmen and Moises Aguilar from the Yoga Lab April 28 - 30 Practice Indie Yoga, Indianapolis
VegFest
Saturday April 29, 12 - 7 The Pavilion at Pan Am - Free!
May Sri H.S. Arun: Iyengar Yoga Weekend
Festivals and Retreats Shakti Fest
May 12 - 14 Joshua Tree CA
May 12 Embarque Yoga Therapy + Wellness, Indianapolis
All-Around Asana with Colleen Saidman Yee & Rodney Yee
Monday May 15 6pm Cook Theatre, Indiana Landmarks Building
Yoga with Cats
May 18 Muncie Animal Shelter
BECOME AÂ SPONSOR!
JUNE 21, 2017 MONUMENTALYOGA.COM INDIANA & YOGA MAGAZINE ISSUE 3
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CONSCIENTIOUS LIFE
Renewable Energy in Indiana: Vision vs Politics By Katarina Svabcikova
"Preservation of our environment is not a liberal or conservative challenge, it’s common sense.� -Ronald Reagan Renewable energy is science, technology and nature combined into one. It is important to understand this. Just like cars, planes and phones, clean renewable energy is a technology. And just like any other technology, renewable energy is on a learning curve, and thousands of engineers around the world are working on better understanding how to harness the clean energy in a more efficient way. However, it is also important to understand that the issues of energy and energy security are federal and state-level strategic
priorities. Energy policy issues are a function of federal and state government. Therefore the government decides which technologies to invest in, helping them grow, and which tech to ignore. In the United States, the federal government uses a variety of tools to support the development of new energy sources and technologies. But once it boils down to the state governments, that’s when the magic really happens. This is where the most impact can be created. On this level you can
really rebuild and restructuralize the state economy. That is why all 50 states govern their own energy policy programs. One of the most important programs with the biggest impact on the electricity production mix, and therefore the support of technologies, is the Renewable Energy Portfolio Standards (RPS). In general, the RPS mandates all utilities that operate within a particular state are to supply a certain percentage of electricity produced from renewable energy. This creates a demand for electricity from re-
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CONSCIENTIOUS LIFE
Horns Rev Offshore Wind Farm, Denmark newable sources, spurring growth in manufacturing, construction and servicing of wind turbines, solar, biomass, geothermal and others. This demand allows the original equipment manufacturers, such as a wind turbine manufacturer, to make investments in developing and improving the product through research and development of the technology.
goal, and only 50% clean energy is required to come from within our state. Just for comparison, the state of New York has an RPS
Sheringham Shoal Offshore Wind Farm, England
In the United States, as of February 2017, a total of twenty-nine states plus Washington DC have established some form of the mandatory RPS. Indiana and 8 other states also have an RPS, but it is a voluntary RPS. This means that the utilities are NOT obligated to buy renewable energy, so there is almost no market demand. Indiana’s voluntary RPS, in this case the Clean Energy Portfolio Standard (CPS), sets a goal of 10% of the state’s electric generation to come from clean energy sources by 2025. As per the CPS, the eligible “renewable” source includes "clean coal" technology and natural gas that displaces electricity from coal. These less-than-clean sources are allowed to produce 30% of Indiana’s overall 10% clean energy
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The race is between the states to attract the investments and create new jobs in the clean energy sector."
with a much more aggressive target of 50% clean energy generation by 2030. According to the New York’s government website, this is the first-ever state mandate that will more than double the renewable resources while lowering carbon emissions, protecting the environment and supporting the clean energy economy. In Indiana, the RPS program is called the “Comprehensive Hoosier Option to Incentivize Cleaner Energy” or CHOICE. This program basically provides a small incentive to the utilities that volunteer to sign up for the program and use an average of four percent of their total electricity supplied to their customers from clean energy technologies between 2013 to 2018. That percentage eventually increases to 10% by 2025. And in case you are wondering, the incentive for the utilities to take part in the CHOICE program is a mere 50 basis points increase over its current rate of return after they reach each goal. Regarding wind power specifically, as of the end of 2016, Indiana has 15 wind farm projects online consisting of 1096 wind turbines, producing 1895 MW of clean energy. That means that wind energy provided only 5% of all in-state electricity production. This is not enough. The Department of Energy projects that Indiana has enough wind resources to power 4.9 million American homes, meaning Indiana can supply all of its electricity from wind. The skeptics say that the wind doesn’t blow all the time and that is true. That is the reason why the states need to diversify the electricity mix and have solar, biomass, geothermal and other clean energy sources installed as well. As of now, the majority (more than 90%) of Indiana’s electricity comes from coal and natural gas. Here is an interesting perspective: Most renewable technologies, on a commercial scale, are only around 40 years old. The wind energy industry didn’t kick off in the United States until
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the 1970s, prompted partially by the oil and gas crisis. Offshore wind industry is only 25 years old. On the other hand oil & gas technology is over 100 years old. Think about what cars looked like 100 years ago and through what technology development they went. Today, we can drive electric and solar powered cars that have great fuel efficiencies and are relatively much cheaper than the first commercial cars. And similar to the car industry, we can again create a brand new clean energy industry. The race is between the states to attract the investments and create new jobs in the clean energy sector. In US, the state with the most installed wind capacity is Texas, with almost 19,000 MW of installed wind. In Texas, partially due to economies of scale, wind power is now cheaper than conventional sources. Meanwhile they also created 25,000 well-paid jobs and revived local economies. One of the greatest examples of visionary leadership in sustainable clean energy is Costa Rica. They achieved 99% of their electricity from renewable resources in 2015. The Costa Rican electricity mix consists of many hydroelectric plants as well as geothermal, wind, biomass and solar sources. The vision of this generation of Costa Ricans aims even higher. Costa Rica is planning to become the first carbon neutral country in the world by the year 2021, completely transforming the transportation industry in the country while getting rid of any oil or gas consumption. In the end, it’s all about the economics, which energy is cheaper, which creates more jobs, which is locally sourced. Conventional sources had much more time to develop the technology and through the economies of scale they had the opportunity to lower down the cost. But the real question remains the same: How do we define cheaper? Many companies within the energy industry are looking across the various sources of energy (coal, gas, nuclear and renewables), calculating the “true cost of en-
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Windpark Schneebergerhof, Germany
How do we define cheaper?" ergy.” The analysis is looking at the adverse consequences and the “true cost” of each energy source, including the cost of health care due to air pollution, environmental impact, hidden subsidies and geopolitical risk. Positive impacts such as employment creation and energy independency are also taken into account. The macro view of the cost of energy now becomes very different. It turns out that wind power is the cheapest source. Anybody who saw pictures of the Alberta tar sands understands the cost of oil and the impact on the environment. In practical terms, we will always need conventional sources of electricity but it should be utilized only for backup, peak demand, or as an emergency power to complement the abundant sources of solar, wind, biomass and other forms of clean energy. Renewable energy still has a long way to go, but the proof is already there. The successful integration of large amounts of clean energy into the grid was demonstrated in Costa Rica, Germany and the United Kingdom, but also in Texas, Iowa, California and other such pioneering states. It will take political will to change things in Indiana. However if the consumers understood the true cost of their energy, they would have a greater incentive to make more informed and socially conscious decisions about energy consumption. They would also learn to pressure the political powers for cleaner energy production. This is beyond the question of science and technology. It is now about vision and values. ■
More information on renewable energy: www.eia.gov www.nrel.gov www.awea.org Write a letter to your elected officials and tell them that the people of Indiana should have more electricity generated by clean energy sources. Find your elected officials here: www.usa.gov/elected-officials
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Indiana Made
Local artisans and small businesses that make us proud to live in Indiana...
Toys by Jean Elise Do you know a child with a penchant for secret-keeping and ciphering? What about a young naturalist with a habit of collecting natural treasures? Or perhaps an emerging entomologist that displays an adoration for six-legged friends? Well then, Toys by Jean Elise makes the toys, kits and games you've been looking for! Younger children will enjoy her beautifully illustrated wooden blocks and matching toys. Toys by Jean Elise is a one-woman toy company that designs and produces toys out of Bloomington, Indiana and Chicago, Illinois. Jean Elise designs her educational toys with the goal to inspire and encourage children to be imaginative, explore their surroundings and learn about world cultures. She also does creative commission work (such as portraits or illustrations) for businesses and individuals.
Learn more at her website, www.toysbyjeanelise.com, where you can also shop via Etsy. If you are looking to see her toys and games firsthand, be sure to stop and take a look at any of the following Indiana stores: Gather Handmade Shoppe, Bloomington, IN aHomespun Modern Handmade, Indianapolis, IN Conspire: Contemporary Craft, Greencastle, IN
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Nelson's Tea Nelson’s Tea makes all their products in Indianapolis with natural, pure, and simple ingredients. They believe in creating blends that are healthy and flavorful and stand on their own without having to add sugar. They are best known for their line of loose leaf teas, and Nelson’s Tea’s niche is creating custom blends.
They also offer tea-infused chocolates, tea-based
meat rubs, sugar scrubs for the shower, and tea and herbal salt detoxes for the bath. They partner with cafes, coffee houses, groceries, butcher shops, yoga studios, salons, and anyone who is interested in offering small-batch, hand-crafted, locally produced items to their customers. Nelson’s Tea products are available around Indianapolis, online at www.nelsonstea.com, or through Amazon, Etsy, Facebook, and Google.
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Frozen Garden Frozen Garden’s ready-to-blend green smoothies
smoothies. Instead they use naturally sweet whole
make it easy to nourish your body with dark leafy
foods such as fruits, vegetables, dates and spices.
greens. They take fresh fruits and vegetables, mostly
They are packaged in a recyclable, BPA-free pouch
from local farmers, at their peak season and freshness
that you can grab from your own freezer. Open, add
and blast freeze them for maximum flavor and nutrient
water or other liquid of choice, blend and enjoy!
retention.
Each
green
smoothie
is
nutritionally
designed starting with a base of dark leafy greens (think kale and spinach!), followed by healthy omega-3 fats and nutrient-dense superfoods and rounded out with unique combinations of flavors. There is no
Frozen Garden ships to 21 states and is found in stores and restaurants throughout northern Indiana. Meet the moms and farmers behind Frozen Garden at www. thefrozengarden.com. â–
added sugar or artificial sweeteners in Frozen Garden
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Yoga Therapy in Practice By Nathalie de Meyenburg
Seeing the Person We encourage anyone who has the privilege of being in a position to help others—as a practitioner, healthcare provider, or caregiver—to see their role as that of a guide, not as a shipmaster. See the person, not the disease (or their dis-ease, as it were). Help them to help themselves. Yoga Therapy is uniquely suited to this viewpoint, focusing less on a specific manifestation of a disease or condition than the overall effect on the person. Perhaps most importantly, yoga as a means of selfcare gives the individual a sense of autonomy and self-respect. One should try to see a person with a specific condition much like trying to focus a camera: One first has a blurred image which we then attempt to bring into focus. This initial focus is often too sharp, excluding the background and surroundings, therefore one must soften the focus and draw back somewhat to create a balanced picture. Similarly, new and experienced yoga therapists may benefit from a more soft-focus approach to their work, rather than viewing their clients as clinical cases to be solved. Clinical assessment and terminology tend to depersonalize our attitudes and outlook when working with special groups; a yoga therapy session should focus upon the human being before us, not solely the disease or condition. Although there is an inherent 'ostrich effect’ in saying that one does not need to know about a condition/disease because one can simply apply basic principles of yoga to any condition, there is also the real and true danger of over-sharpening one's viewpoint such that we practically exclude the person in an effort to 'manage' the disease or ‘fix’ a perceived ‘problem’. Strive to find a middle ground, and then continue adjusting the focus. As a care provider, I have gravitated toward working with people on a one-to-one basis in an effort to give them a means of self-care and long-term support. As a yoga therapist specializing in neurological conditions and neuromuscular disorders, particularly Multiple Sclerosis, this has translated into working with clients in their home, in some cases for over ten years. When one sees a client regularly over the course of several years, one appreciates and learns from the changes which take place, both from their perspective and from our own. At the outset, both practitioner and client wish for leaps and bounds, whereas the changes are much more subtle, more finite. It is not likely that the trajectory of a yoga therapy program for a neurological condition or movement disorder will be marked by a vertical line, the hallmark
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of a “positive” clinical intervention. However, a client's acknowledgment of improved quality of life and sense of wellbeing are a far more durable testimony to the benefits of Yoga Therapy than transient marks on an assessment form. Case In Point: MS Multiple Sclerosis (MS) is a complex, multifaceted neurodegenerative disease with an erratic progression. It is the leading cause of disability in young-adult women, and the second leading cause of disability in young-adult men. There is no known cure. MS presents a host of symptoms which are, all too frequently, the sole focus of physicians and therapists alike: Symptoms are varied and unpredictable, ranging from imperceptible (benign MS) to profound (Locked-in syndrome), and may include cognitive impairment, gait disturbances, vision disturbances, chronic pain, muscular weakness, contracture and spasms, abnormal sensations (paresthesias), and depression. For practitioners and care providers, MS can be daunting to work with if one forgets that a person is not a spastic leg, a neurogenic bladder, or an ataxic gait: Rather, they are a human being. Yoga is among the most commonly used complementary/alternative medicine (CAM) modalities by those with Multiple Sclerosis. In recent years, several studies have reflected the fact that yoga and Yoga Therapy are effective in managing pain, spasticity, fatigue, and depression for those with MS, as well as improving overall quality of life (ref. PubMed). Notably, even short-term Yoga Therapy studies have shown improvement in balance, step-length, walking speed and levels of fatigue. Although these clinical results are positive steps toward the acceptance of Yoga Therapy into the current medical system as a form of therapy for Multiple Sclerosis, it is important not to lose sight of the fact that yoga in and of itself has been a form of self-care for several thousand years. When one provides a patient or client with a means to...
• develop awareness/mindfulness (applicable to most of us as we charge forward with our daily activities)
• focus the mind and thought processes (lowering cortisol levels and stress response)
• ease pain, ameliorate depression, and increase physical
ability ...there is bound to be an improvement in quality of life. This is not science. It is common sense!
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Looking Ahead Multiple Sclerosis means multiple scars, a clinical reference to the damage left by demyelination of nerves (myelin is a protective sheath surrounding nerves), yet its reference to scarring is also appropriate in describing the effect on people’s lives unless there is physical, emotional and spiritual support. In a future column, we will discuss neuropalliative care, a long-overdue emerging field in long-term neurological care. As part of this ongoing care, Yoga Therapy can play a complementary and essential role in maintaining quality of life whether it is assisting with breathing techniques for the bedbound, maintaining range of motion for those in a wheelchair, mitigating chronic pain conditions, reducing stress and anxiety, or even depression, or providing in-home therapy for daily self-care over the span of years. It is no coincidence that Yoga Therapy and neuropalliative care are
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emerging fields in today’s healthcare system: Both point to the fundamental need for a broad-spectrum focus on care of the individual rather than merely targeting a condition or disease. ■
NATHALIE DE MEYENBURG
Nathalie de Meyenburg is a C-IAYT yoga therapist specializing
in
neurological
and
neuromuscular
conditions, movement disorders, rehabilitation, and disability. She is the founder of EquiLibrium Yoga Therapy & Thai Massage, providing individualized therapy and comprehensive therapy programs to the Bloomington community and Indianapolis area for over 16 years. For more information on her practice, visit her website: EquiLibriumYogaTherapy.com
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Prenatal Yoga & Pranayama Supporting the Physical and Psychological Changes During Pregnancy By Dani McGuire
If a woman has never taken yoga before pregnancy, it is very important to offer very gentle modifications for breathing and asana. However, prenatal yoga is not just about modifying postures, it is about meeting the moms where they are and addressing their mind-body needs to guide them through their constantly changing bodies and moods, and prepare them for the birth of their baby. I always tell my students that preparing for labor is like training to run a race, but nobody tells you when the day will be, how long it will be, or what the running conditions will be like.
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Yoga has been documented to stabilize blood glucose, assist in countering depressive symptoms and anxiety, and balance blood pressure. These studies are critical when it comes to prenatal yoga because many of the changes during pregnancy contribute to complications related to the above. Yoga and pranayama (breathing exercises) are mindfulness-based practices that have long been used for balancing physical, mental and emotional facets of ourselves. These can be specifically adapted to the needs of expecting mothers.
ture delivery and low-birth weight infants, which are all contributing factors to the high infant mortality rate in the United States. Understanding the woman’s physical and emotional changes she could be experiencing on a daily basis as well as her desires for labor and motherhood, all contribute to creating a yoga practice for mom and baby.
Pregnancy is a unique state of physiological and emotional change that can put a strain on women’s minds and bodies. Optimal maternal wellness is essential for a safe and meaningful pregnancy, for both mom and baby. A disruption in any dimension of health, physical or psychosocial, can have adverse effects on the mother and infant.
During the first trimester it is best to take the time to rest and reflect. Meditation and relaxation practices work wonders, as well as a gentle therapeutic yoga. This is time for mom to nurture herself and learn to “listen” to her body's needs. Many times the woman doesn’t feel like doing much during the first trimester, and that is okay. She may be naturally more inward-drawn, without feeling guilty can help manage depression that sometimes accompanies first trimester.
Maternal anxiety has been linked with spontaneous abortion and premature delivery, as well as preeclampsia. Maternal stress contributes to a higher risk of high blood pressure and poor quality of sleep and may also be linked to higher incidences of unplanned cesarean sections and longer duration of labor. Yoga compliments the physical state of pregnancy and is used in conjunction with obstetric care for the reduction in stress and anxiety.
It is best, if a beginner, to go slow. Practice should consist of deep breathing, more than the postures, gently stretching, and allowing for more sitting postures. After the first trimester moms will begin to feel better and when the placenta is finally implanted in the uterus (at 12-14 week), it will be a wonderful time to learn the ancient art of yoga to support and strengthen her in pregnancy, delivery, and motherhood.
Yoga has also been shown to improve pregnancy outcomes by reducing the incidence of maternal depression, prema-
Pregnancy can be a wonderful time, and yoga is the ideal practice to teach a woman to move with knowledge, un-
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derstanding, and grace. Growing a baby is a Physical, Emotional, and Spiritual process. Yoga is one of the best tools we have to support the woman and the anatomical and physiological changes during pregnancy and into motherhood.
of the baby presses against a major vein, the inferior vena cava, which returns blood from the lower body to the heart. From this, one might experience light headedness, nausea or fainting spells. Low blood pressure can occur when standing motionless for a prolonged period.
Coping with Pregnancy’s Changes
Helpful Asana (yoga poses): Prenatal Sun Salutations are a wonderful way to stay physically fit and help with swelling, circulation, and strengthening the cardiovascular system. When a mom has a strong heart so does baby. This is also a great way to beat fatigue and depression that can accompany pregnancy.
Every day is a new day in pregnancy physically, which is why certain postures may feel great one day and terrible the next. It is important listen to our bodies and not feel like we have to achieve the postures in the same way we did yesterday, which is why it is important to work with a skillful prenatal yoga teacher and to take the first trimester to develop our ability to “listen” to our needs physically and emotionally day to day through this vulnerable, exciting and strong feminine time. The Cardiovascular Changes To meet the demands of the growing baby, the heart must pump more blood more frequently. The blood volume increases in the pregnant woman by 30-50%. The heart rate is faster and enlarged blood vessels can be noticeable. High blood pressure in a pregnant woman can be a symptom of preeclampsia, or pregnancy-induced hypertension. It can include symptoms such as headaches, swelling or edema of the face. Dizziness, blurred visions, or sudden weight gain can also be side effects. Low blood pressure can occur when lying down. The weight
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The Digestive System Changes Morning sickness is caused by progesterone affecting the intestinal motility, or the speed with which food passes through the digestive tract. Usually beginning in the fourth week of pregnancy, it often resolves by the 16th week. Digestive acids back up into the esophagus, the tube that leads from your throat to your stomach, caused by a sluggishly functioning cardiac sphincter (the ring that joins the esophagus to the stomach). This leads to heartburn. Slowing of intestinal motility and pressure from the uterus, which crowds the stomach and the intestinal tract, can lead to constipation. The colon absorbs more water during pregnancy making bowel movements more difficult. Helpful Asana: Forward folds, prenatal restorative postures, and relaxation allow us to rest and digest. Legs up
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the wall through the 5th month can help with heartburn and acid reflux. Respiratory System Changes Oxygen requirements increase and carbon dioxide levels decrease allowing baby to transfer more carbon dioxide to mother. Also, the lungs and diaphragm are being crowded from the uterus growing. It can give one the feeling of being in a higher altitude. Because of the increase in blood flow out of the body, swelling of the lining of the nostrils and airways as well as an increase in nasal production of mucous can lead to stuffiness and nose bleeds. Helpful Asana: Pranayama (breathing practices) may need to be adapted. A sama vritti (even breath ratio) of inhale and exhale practiced in a reclining baddha konasana (butterfly position) can help open the lungs, increase respiration, help with breathing problems and make space for mom as baby starts to crowd the breathing organs. Urinary System Changes The uterus presses on the bladder in the first trimester because of the location of the fetus down deep in the pelvis. Again in the third trimester, the baby drops and the pressure is placed back on the bladder increasing the frequency of urination. Progesterone relaxes the muscles of your bladder. Slowing the flow of urine, plus the tendency to have more glucose in the urine, can lead toward increase in kidney and bladder infections. Helpful Asana: Postures such as child's pose, pigeon, wide-legged folds, and certain prenatal restoratives can benefit the kidneys and reduce inflammation in the body.
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Photos: Adam Gumm
Musculoskeletal Changes Ligaments supporting the abdomen become more elastic, and work less efficiently, leading to lack of support to the spine; muscles of the abdomen can separate causing a hernia or diastasis. The hormone relaxin and progesterone cause the ligaments and joints to become more flexible which can lead to lack of stability. Usually in the 2nd and 3rd trimester, the uterus grows and shifts the center of gravity and compensation occurs by hyperextending the lumbar spine and straining the muscles of the back, increasing lordosis. As a yoga therapist in our prenatal training we focus on the 9 principles of prenatal alignment that support the extra load of the woman in pregnancy. It is not the load that causes pain, it is the habitual ways in which we carry it. Yoga
can help us become aware of our habitual patterns and learn a new skillful way in carrying the new loads on the body as well as help once the baby is born, ways to carry and nurse baby without putting structural stress on yourself. Metabolic changes During pregnancy, some women, thanks to hormonal changes, have an inability to use insulin effectively for glucose regulation, leading to gestational diabetes. Unchecked, this can affect baby’s size and increases the chance of C section. It can even increase the risk of stillbirth or death in newborns. Helpful Asana: Yoga postures such as head-to-knee pose, forward folds, and relaxation techniques help regulate blood sugar and metabolism.
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Emotional Changes Due of the fluctuation in hormones, the stress, the fatigue—both during pregnancy and after the baby is born—the new mother tends to have mood swings. The most important thing a woman can do during pregnancy is gather a great support team. Holding herself to high expectations or perceived expectations from others, is not helpful. The most successful part of prenatal yoga classes is often the community they offer to women. Practicing yoga with other moms is the most rewarding part for many of them, because feeling comfortable and supported in our bodies is essential for wellbeing. Breathing and relaxation techniques as well as guided imagery help the mom prepare for labor and delivery as well
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as manage the changing mood that she may experience when hormones are constantly in a state of flux. The mind and body are not separate. One is gross and the other is subtle. Both Yoga and Ayurveda medicine state that all disease (or dis-ease) begins in the mind. Breathing practices and guided relaxation create ease and positive mood. Providing moms with a powerful and positive outlook in a supportive community will keep her focused on her goals when things get difficult, and can help prevent postpartum depression and future stress.
motherhood. Yoga helps us discover this trust, and practicing yoga together helps us feel supported. When we can relax, trust and feel supported, we can have the spiritual experience of motherhood, whether it is your first baby or your fourth. ■
Relaxation practices allow her to go inward, which is important for the mom to listen and follow the flow of her own natural rhythms, and to trust herself during labor as well as entering into
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A Prenatal Sun Sequence for Prana Mommas The Series below is the Classical Sun Salutations adapted for the pregnant woman. This is a vinyasa sequence, which means to place in a special way, with purpose and aligning with the breath. One round is a complete sun salutation on each side. Never do more than 2 rounds (4 sides) in a prenatal
1
class, because we do not want to generate too much heat or for the mother to become short of breath. The breath should be controlled, not shaky. An extra breath can always be added halfway through as baby grows and the mother needs more space. Slowing down is always recommended and supported.
Begin Standing in tadasana, mountain pose, at the back of your mat. Feet baby-width apart. Take several easy breaths (through the nose if possible) to settle yourself. Inhale, arms up. Exhale, arms down. Repeat three times.
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2
Inhale, arms up. Exhale, fold into uttanasana, forward fold. Continue to have the knees babywidth apart and bend knees if needed. Inhale, walk the hands forward shoulder-distance apart for a spinal extension. Exhale, forward fold.
3
Place hands on the mat, walking them forward into adho mukha svanasana, downward facing dog. Strengthening the quadriceps and pressing into the first finger and thumb. Note: If there is any dizziness in down dog, lower the knees into cat cow.
or
4
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Move hands closer so thumbs touch, and left leg steps forward (outside of hands) into modified anjaneyasana, low lunge. Inhale, and bring your hands to your knee. Your spine lifts, and your head floats toward the ceiling while your hands rest on your left knee.
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5
6
5
Exhale, and bring the right hand up and around to the left hip (open twist). Breathe, making space in the side of the body.
6
Exhale, hands back to left knee. Inhale, press into the left foot, and if comfortable, reach the arms over head.
7
Exhale, place the hands on the mat to the inside of the knee.
8
Inhale, step the back leg forward. Exhale into malasana, squat, at the front of the mat. Stay for a full breath.
9
Exhale, step back with the left leg. Drop the knee. (Repeat from Step 4 on the right side.)
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8
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Exhale, lower to hands and knees for cat cow or downward dog, then walk hands back to the back of the mat for a forward fold.
11
Inhale, rise to standing near back of the mat. â–
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The Importance of Relaxation During Pregnancy By Haley Sonnigsen
As a prenatal yoga teacher, every week I check in with my students at the beginning of class. We go around the room, they share any news, anything that’s been going on physically in their bodies that I should be aware of before we begin practice. But they are also there to share their goals and dreams of having a healthy young family. I often hear about sore backs, pelvic pressure, nausea, headaches…The list of physical complaints can be long when moms first start coming to class. They are there to gain strength and flexibility, to practice safe and healthy movement, to prepare their bodies for the marathon ahead that is pregnancy and childbirth. Not often is relaxation the initial goal. But time and time again, over the hundreds of hours that I have taught. Simple relaxation becomes the biggest reported benefit.
I often hear about sore backs, pelvic pressure, nausea, headaches... They’re there to gain strength and flexibility, to practice safe and healthy movement to prepare their bodies for the marathon ahead that is pregnancy and childbirth. Not often is relaxation the initial goal.” INDIANA & YOGA MAGAZINE ISSUE 3
Our weekly classes include a strong focus on breath and awareness, skills that must be honed as much as the physical poses. Practicing awareness strengthens innate intuition skills that we’ve buried or ignored over time. They start to notice habitual patterns of how they carry themselves through
life, through posture. They take note of tensions or “gripping” in the large muscle groups often associated with emotions or mental energy. Then we start to notice the “relaxation response” that is often an organic physiological response to awakening our awareness. Conscious breathing practiced in sync with asanas (the physical poses practiced in yoga) awakens the parasympathetic nervous system. This begins to reverse the stress response in the body. The stress response, or “fight or flight” as we often call it in our society, wreaks havoc on the body and the mind. This includes increased heart rate, inability to digest food properly, elevated blood pressure, back spasms, exhaustion, headaches, heartburn, muscle cramping. These stress responses range from common complaints to moderate or severe complications during pregnancy and childbirth. We conclude our classes each week with a guided relaxation that can include pranayama practices designed to relax and balance the mind, and circulate the flow of prana through the body. We might also include yoga nidra and a tension and release
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technique that activates the proprioceptive neuromuscular facilitation (PNF) response, a pattern we often recognize during active labor. The PNF response allows the body to recover and reset after each contraction to avoid exhaustion that can lead to unnecessary cesarean section or other complications from various stress responses. We also include guided imagery and meditation. These serve as tools to reduce anxiety, and also to resolve fears associated with pregnancy, childbirth, and parenting. There is published correlation between meditation and pain management. The ability to place the focus (or meditate) on one object, like when we use a focal point in childbirth, dramatically reduces the pain perception without the use of common pain management interventions, such as an epidural. The evidence is mounting for an intervention-free or use of minimal-intervention childbirth. This is associated with faster recovery time, better breastfeeding outcomes, and reduced incidence of medical complications. Satisfaction with birthing experience resulting in positive memories of childbirth has been correlated to re-
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duced occurrence of post -partum depression and a more positive family dynamic during the postpartum period. The result of moms coming to class every week, sometimes two or three times weekly, builds and maintains stronger and healthier bodies. But it also builds and hones relaxation and concentration skills that serve our moms beyond the mat, and support her throughout the entire experience of pregnancy, childbirth, and on through motherhood. These effects become “contagiousâ€? throughout the family, building and strengthening healthy family dynamics from the outset. The simple spark of coming to yoga class and honing these relaxation skills can create a lifelong imprint, not only on the mothers, but families and perhaps our society as a whole. â–
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Merciér Therapy for Infertility
Enhancing your body’s natural ability to conceive By Joelle Samples
Just as a physical therapist would help an individual to rehabilitate their shoulder or knee after an injury, a “Merciér Therapist” helps women to “rehabilitate” her female reproductive organs in order to provide optimal function and enhance fertility. What is Merciér Therapy? Merciér Therapy is a deep, pelvic, gyno-visceral manipulation that addresses adhesions, scar tissue, and malalignment of the reproductive organs. In addition to restoring blood flow and circulation to the organs, we are also able to soften organ restrictions which allows for healthy movement and mobility throughout the woman’s pelvic cavity. By lifting these restrictions and restoring blood flow to the structures, we are able to strengthen the body’s natural ability to conceive. This gentle approach to conception is offered to women through a program called “The Shared Journey Fertility Program.” It includes sixhours of initial therapy followed by monthly follow ups for a year, or until the woman becomes pregnant. As with most complimentary modalities, Merciér Therapy can be used as a stand-alone regimen, without the use of assisted reproductive therapies (ART), or it can be used to more successfully prepare women who chose to go through in vitro fertilisation (IVF) or intrauterine insemination (IUI).
style factors that may be affecting the woman’s overall health and wellness. A plan is developed to get to the root cause of fertility challenges. The woman plays an integral role in her own journey to successfully conceive. Guiding women on their journey and helping them to navigate the crazy world of infertility is something that I am extremely passionate about. There is so much to know and it can be very overwhelming. I know because I’ve been there too. My husband and I also struggled with infertility, so I understand the frustration, fear, anxiety, and excitement that comes with each new month and with each new opportunity to become pregnant. After getting married in 2012, my husband and I quickly decided that we would no longer prevent preg-
nancy, but instead would just let it happen when it happened. At the time, Shayne was 36 and I was 27. We both knew from the get-go that conceiving naturally, with minimal medical interventions, was our path, and we were happy to take one logical step at a time. We knew that would be our best chance of healthy conception and a thriving baby. We thought it would be easy, but unfortunately for us, it wasn’t. Early in this pregnancy journey, I stumbled across the Merciér Therapy Professional Training after searching infertility hashtags on Twitter (We all do it, right?!) I immediately connected to what Dr. Merciér was saying. Her approach made complete sense to me. For the first time on our fertility journey, I felt that I was being led down this path for a reason, and that going through the training
During the Shared Journey Fertility Program, women seeking to conceive receive the healing benefits of Merciér Therapy, but also work with a practitioner who will guide them on their journey. Fertility health is not only about hormone levels. The practitioner must look at the body as a whole and address diet and life-
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FAMILY
I understand the frustration, the fear, the anxiety, and the excitement that comes with each new month and with each new opportunity...” would not only help my ability to conceive, but it would also allow me to help guide other women to conceive naturally as well. I left my full-time job in August of 2015 to focus solely on my practice, yinRoot, and our personal fertility journey. Since then, my husband and I became pregnant, as well as four of my clients. I believe in the power of Merciér Therapy, because it is something that not only helped us on our journey to conceiving, but I have also assisted several other couples on their path to parenthood through my practice, yinRoot. Jennifer Merciér published an article stating that her therapy techniques had an 83% success rate throughout a 4-year analysis. This is much higher than the 31.9% of live births that the CDC reported after women underwent assisted reproductive therapies in the United States in 2010. It is apparent that a couple experiencing fertility challenges has more than one option when seeking treatment. When seeking traditional fertility treatments, such as in vitro fertilization and intrauterine insemination, the root cause of the fertility challenge is often bypassed. When this happens, the root cause can still affect a woman’s ability to
Joelle Samples and husband Shayne become pregnant. In some cases it inhibits her body’s ability to carry a baby to term. A treatment such as Merciér Therapy, will attempt to tackle the origination of the fertility challenge which can improve the body’s natural ability to conceive. ■
Sugar Creek Retreat Host Your Own Retreat 6,000 Acres of Wilderness Miles of Hiking Trails Authentic Log Cabin Yoga Pavilion Three Private Rooms Two Bunk Rooms 58
www.sugarcreekretreat.com INDIANA & YOGA MAGAZINE ISSUE 3
PHYSICAL YOGA
Yoga on the Greens By Betty Klein My yoga journey, over time, has brought me back to my original intention, yoga for athletes. In the process, I found an interest in yoga practice that was specific to golfers. I immediately discovered that golfers didn’t necessarily come to a yoga studio, so I began my research into bringing yoga to them.
Yoga for golfers primarily concentrates on the hamstrings, which for many athletes can be tight, leading to back pain or other injuries. Tight hips and stiff spinal column can also be a precursor to injury and pain, not to mention limiting a player’s ability to perform a fluid backswing, downswing and follow-through.
A friend invited me to Maple Creek Country Club in Indianapolis where he is a member. Joe Lorenzano, the membership director at Maple Creek, was anxious to bring yoga back to their golf course. They offered two sessions last year on the putting green and planned to offer more this year.
Over time, golf can take a toll on the body—especially the joints and the back. Many golfers who go out for an early tee time don’t take the time to stretch before or after they play 18 holes, contributing to body misalignment and injury.
While I was promoting yoga for golfers, I found that some country clubs have yoga instructors on staff while other clubs may have a wellness professional that teaches yoga onsite.
Yoga can address different areas of focus that are linked to golfers’ physiology and how their bodies move and respond while playing. With this in mind, here are several examples of targeted, effective yoga sequences any golfer can try to improve aspects of their game.
Bridge Pose
Mobility and Stability • • • • •
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Table top to bird dog pose is used to fire up the core and glutes for power and distance. A dynamic alligator is excellent for the lumbar and thoracic spine. A supine twist truly opening facilitates the movement of the spine for a top down range of motion. Bridge pose with golf club balance and leg lift for core and spinal tilt. Balance is also critical with tree pose rotating the leg back and forth for internal and external rotation.
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Dynamic Lunge
Flexibility and Strength •
A dynamic lunge is key to build quadriceps and glute strength; from the lunge position and while holding a club, turning from the torso to one side and then back to center incorporates abdominal muscles for core strengthening.
•
Crescent Lunge with opening and closing side twist promotes rotation in the spine.
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Power from the Ground Forces •
Extended side angle aids in stretching the groin and spine.
•
Chair pose while holding a club is used for flexibility in the hamstrings and stability.
•
Pyramid pose while holding golf club helps to stabilize hips and hamstrings as foundation and power for the swing.
•
Extended leg for hip rotation.
•
Triangle pose helps with pulling energy up the legs. Balance is key, because many golf shots are made on uneven surfaces.
Extended Side Angle
Extended Leg Pyramid Pose
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Triangle Pose
These poses can be done before and after a round of golf to prevent common injuries which occur to the back, knee and hip as well as tendinitis of the elbows. Additionally, golfers can easily improve the quality and consistency of their game by practicing yoga.
the benefits are enjoyed not only on the golf course but in many other parts of your life. Look for a golfer’s yoga program at your club or favorite course. Or find a private yoga instructor to work in tandem with a golf coach. ■
No yoga practice would be complete without mentioning the importance of the breath and breathing. Yoga participants practice a style of breathing known as ujaiyi breath. Ujaiyi breath is simply nostril-only breathing and is taught to create mindfulness and also to practice visualization. Focusing on this breath practice helps golfers bring their attention to the present moment to both confidently address the golf ball for an awesome shot—or to de-stress from not making that easy putt. Whether you’re a low-handicap golfer or a novice, yoga enhances your game from a mind, body, and spirit perspective. Just as golf takes practice, so does yoga. And
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To Energize or Calm: The Power of Pranayama By Alyssa Pfennig
As a practice, pranayama is a specific, intentionally induced pattern of breathing that sharpens concentration and brings inner balance. It is one of the eight limbs of yoga and connects the outward, active practice of asana to the internal doorway of meditation. This particular practice can have profound healing effects such as reduced anxiety and depression, stabilized blood pressure, increased energy levels, muscle relaxation, and decreased feelings of stress. In many classical languages, the word for breath is also the word for spirit, life force and even God. The breath, or life force, moves through invisible energetic channels in our body, called nadis in Ayurvedic medicine, meridians in Traditional Chinese Medicine, and sen lines in Thai medicine. Pranayama, chanting and meditation have been used throughout history. I am continually fascinated to see the interconnection of these ancient Eastern practices woven into modern day religious practices. Personally, this helps me reconcile the traditions of my own upbringing as a Catholic and relate to the many students who come to me worried that practicing yoga will change their beliefs or go against their religion. Drs. Richard P. Brown and Patricia L. Gerbarg explain in The Healing Power of the Breath that their Breath Moving practice, "was highly developed by medieval Russian Orthodox Christian monks who used it prior to reciting the Jesus Prayer and to attain higher spiritual states. These monks shared their breath secrets to fortify the holy Christian knights who were defending Russia from waves of invaders, and traces of their practices can be found in the training of today's Russian Special Forces." This example alone illustrates that there is a power in the breath, and if you’ve ever practiced pranayama, you know this is true from your experience. So, why do many of us not breathe to our fullest potential if it’s so powerful? If you watch a baby, they innately breathe with their entire body. Somewhere along the way we lose that connection, transitioning into adults, possibly through
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environmental and societal factors. For example, traumatic experiences, or things that “take our breath away,” reside in our body and can constrict and change our natural breathing patterns. And even when we come to yoga classes, we may learn to place too much emphasis on breathing into our belly, bypassing the extension of this life force into our entire torso, including the rib cage and back. Our natural breathing patterns are an involuntary process controlled by the autonomic nervous system. Our breath is the connection between our physical, emotional and mental states. In the simplest form, the inhale is connected to the sympathetic nervous system, or that fight, flight or freeze mode, and the exhale is connected to the parasympathetic nervous system, the rest, renew, heal side of our autonomic nervous system. Of course, it is much more complex than that, but it’s a good introduction. Because many people begin with an asana practice, let’s look at pranayama from that perspective. Why do you feel so incredible after a yoga practice? Part of it is the moving meditation linked with the breath, allowing the spine to move naturally. Gary Kraftsow, founder and director of the American Viniyoga Institute explains, “The particular techniques of breathing used in asana practice are designed to maximize certain structural effects of inhale and exhale; and the postures themselves can be considered as a way to deepen or extend these structural effects of the breath.” While there are many breathing techniques and general principles to energize the body or to calm it down, there is no right way to breathe for every individual. Sometimes, an individual might feel the complete opposite of what the expected outcome is of a pranayama technique. For example, kapalabhati is usually thought to be an energizing pranayama technique; however, it may also be quite calming for one person and overstimulating for another. Therefore, teachers should allow their students to experience the practices individually without expectations for how they should feel.
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You might be thinking, how in the world will I find time for a pranayama practice when I barely have enough time for asana? Just like with mindfulness, there are ways to integrate pranayama into your daily life. To begin, pranayama should be practiced when you are healthy. There is a balance in everything, so even though it’s a healing practice, avoid it when your respiratory tract is irritated, or if you have any infection of the lungs, including a cold or flu. The majority of people I work with find a pranayama practice extremely relaxing and use an extended exhale practice to help them relax and fall asleep. However, everyone is unique, so a morning practice might just give you the getup-and-go you need. Whatever you choose, try to take 5 to 10 minutes each day to just breathe. It will do wonders for you. ■
When the mind is agitated, change the pattern of the breath.” -Patanjali, Yoga Sutras 64
Pranayama Practice: Breath Watching Begin in a seated or lying down position, and bring attention to the breath coming in and out of your nose. Allow your eyes to be softly open or fully closed. Just notice where the breath is in the body, whether it resides in your throat, chest, belly, etc. It is true that just by bringing attention to your breath, you may begin to manipulate it, and that is fine. However, for this practice, just allow it to flow as naturally as possible and not use any particular technique. Notice the involuntary gap after both the inhale and the exhale. Observe how the breath flows in and out. Do the flow or pauses in between grow steadier with time? This practice will help you learn more about yourself and your breathing patterns. It is also a mindfulness practice that can bring you back to the present when you feel overwhelmed and stressed.
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Unshakable Confidence: The Vajrapradama Mudra By Mindi Epstein
Superheroes are not a new invention. If we look back on ancient cultures, we find fearsome gods wielding thunderbolts from celestial realms. The Akkadian Marduk, Greek Zeus, Latin Jupiter, Norse Thor and Vedic Indra are just a few. These spanned millennia and geographic regions. Throughout history, as societies tried to explain the unknown, we find the symbol of the thunderbolt underscoring the terrifying and awe-inspiring nature of these mythological gods. Our contemporary life is no less mystifying than that of our ancestors. We turn to our yoga practice to find answers for the ages-old questions: Who am I? What is my purpose? Why is there suffering in the world? At times we may feel overwhelmed by our circumstances. We may feel disconnected from the world around us. And at times we may feel adrift, purposeless and frightened. Calling upon the mighty power of the thunderbolt can help bolster our self-confidence and embolden our inner strength by practicing the symbolic hand gesture called Vajrapradama Mudra. In the Hatha Yoga tradition, Vajrapradama Mudra is the gesture of unshakable confidence.
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The Sanskrit word Vajra translates to both thunderbolt and diamond. One is powerful, the other indestructible. We can cultivate these properties within ourselves by redirecting our energy through the practice of Vajrapradama Mudra. Sit quietly in a meditative position, perhaps in Thunderbolt Pose (Vajrasana), with your knees bent and hips resting on your heels. Clasp your hands in front of you and open your palms away from one another. The thumbs should be spread apart and pointed upward. Bring the lattice of your intertwined fingers close to your chest with your palms centered over your heart. As you close your eyes and focus on your breath, think of your hands as protecting your heart from any insecurities that may try to undermine your confidence. Begin to lengthen and soften your breath as you introduce a mantra of your choice, or try this one: I am loved. I am loving. I am love. Feel the energy of your beating heart pulsing on your palms. Continue this practice until you feel selfdoubt dissipate and unshakeable confidence take its place. â–
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All about Props If you are new to the practice of yoga you may find the large pile of props at a studio intimidating. The instructor may say “get what you need,” but if you are new you don’t know what you need. Here are some tips to help introduce you to the most common yoga props. The practice of yoga is more about subtraction than addition. When we take away the ego, take away fear, take away instability we can connect with our body, breath and mind. It is common in America that we see a prop and think of it as a crutch. This is your ego talking, and it’s important to remember that yoga is not a contest or a sport. You don’t get points for doing it unassisted. There are many reasons to utilize props during your practice, and none of the reasons are because you are “not enough.” “What do I need to practice yoga?” The answer is a body and your breath. You do not need much in the way of equipment to practice. A sticky mat is nice. It keeps you from slipping and provides you with personal space and a bit of cushioning, if you like cushioning. After that you may wish to try out some props, or you may find yourself in a class where props are commonly used and encouraged.
Blanket
Blankets The blanket may be the most versatile piece of equipment you can have. Because it can be folded in numerous ways it can be used as a seat to prop up hips, a pillow to support the head and/or neck. It can be used like a bolster by rolling it into a cylinder for restorative postures. Place a blanket under the knees while kneeling or on all fours to alleviate any pressure.
Blocks Blocks come in different materials and sizes. The main function of a block is to “bring the floor to your hand,” but its uses are endless. It can lift hips, provide stability, intensify a stretch, create a restorative bridge, stabilize shoulders, engage the core in headstand and allow for proper alignment of hips and shoulders.
Belt/Strap The belt, or strap, is another basic and multi-function prop. One of the main uses is to provide a connection to the feet or hands when a body part is just out of reach. It can be used to keep arms aligned under shoulders for postures like forearm stands and wheel pose. Straps can also help keep thighs parallel for bridge poses.
Chair The chair is ideal for anyone who finds it difficult or impossible to sit on the floor. Entire classes are devoted
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to chair poses. An Iyengar class will utilize the chair to provide support and alignment in standing poses, backbends, balance poses and shoulder stands.
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Belt
Bolster
Bolsters Bolsters come in different shapes and sizes. Their primary function is to provide support in more restorative postures. They are used to help open the chest in back bends, allow the user to relax into a posture like a forward fold, or elevate the hips during meditation.
Wheel The wheel is a relatively new addition to the yoga prop world. You will not find it in very many studios. If you are a beginner make sure you seek the guidance of a qualified instructor to help you take advantage of its many uses. The main benefit of a wheel is the ability to
Wedge
stretch the front of the body: Think heart opening, hip flexors, abdomen, shoulders and chest. Additionally it can bring stability in more challenging poses like forearm balances and backbends and help to build core strength while working toward inversions.
Wedge Designed to support and alleviate over stretching of joints, such as the wrists or ankles, the wedge can provide much needed stability in the hands and/or feet. Utilizing this prop can help achieve proper alignment without undue stress and strain on those joints. Placing the wedge under the hips during a seated forward fold can help tilt the hips forward allowing you to feel the pose in a more comfortable way.
Conclusion This is not an exhaustive list of props that teachers will use. You may find yourself using other props such as eye pillows, sandbags even walls. Props are your friends, and the next time a teacher suggests using one it is not because you are lacking something. It is simply to help you feel or align a pose in a way that is right for you. â– INDIANA & YOGA MAGAZINE ISSUE 3
Wheel
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10 Titles for Outdoor Adventure Upstream: Selected Essays by Mary Oliver
Welcome to the Universe: An Astrophysical Tour by Neil deGrasse Tyson, Michael A. Strauss, J. Richard Gott
“In the beginning I was so young and such a stranger to myself I hardly existed. I had to go out into the world and see it and hear it and react to it, before I knew at all who I was, what I was, what I wanted to be.”
Welcome to the Universe is a
So begins Upstream, a collection of essays
personal guided tour of the
in which revered poet Mary Oliver reflects on
cosmos by three of today's leading
her willingness, as a young child and as an adult, to lose herself within the beauty and mysteries of both the natural world and the world of literature.
Inspired
by
the
enormously
astrophysicists. popular
introductory
astronomy course that Neil deGrasse Tyson, Michael A. Strauss, and J. Richard Gott taught together at Princeton, this book covers it all--from planets, stars, and galaxies to black holes, wormholes, and time travel.
Ken Burns: The National Parks Americas Best Idea by Ken Burns The national parks spring from an idea as uniquely American as the Declaration of Independence and just as radical: that the most precious portions of the land should be preserved, not for royalty or the rich, but for everyone, for all time. Here are the stories of those magnificent places and the unforgettable people who kept them from destruction - stories of struggle and conflict, stirring adventure and enduring inspiration, set against a back-
Meditations of John Muir: Nature's Temple by Chris Highland Editor Chris Highland pairs 60 insightful Muir quotes with selections from other celebrated spiritual
thinkers
texts.
Take
and this
pocket-size guide with you on backpacks, nature hikes, and camping trips.
drop of stunning beauty and grandeur.
Indiana State Parks: A Centennial Celebration by Matt Williams The stunning photographs in this book bring out the full glory of Indiana’s state parks and reservoirs. From the icy toboggan run at Pokagon State Park to fireworks on a balmy night at Versailles State Park, the splendid images by nature photographer Matt Williams record the seasonal landscapes and the variety of activities that make these parks so exceptional. As Hoosiers observe the centennial of their state park system, this beautiful and informative book marks the occasion with a visual celebration of the parks’ scenery, wildlife, recreation, and history.
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Weird Indiana: Your Travel Guide to Indiana's Local Legends and Best Kept Secrets by Mark Marimen, James A Willis, Troy Taylor Enjoy a relaxing picnic in Shades of Death Park. Witness those eerie glowing spots known as Moody's Light. Slap another layer of color onto the world's biggest ball of paint, and yes, that really is a pink-spectacled elephant drinking a martini on the side of the road! From a town called Santa Claus to Indiana's most upright citizen-buried that way for almost 200 years--Weird Indiana proves that the Crossroads of America is also the Crossroads of the Weird!
The Hidden Life of Trees: What They Feel, How They Communicate— Discoveries from a Secret World by Peter Wohlleben
The Bears of Blue River by Charles Major The Bears of Blue River describes the adventures of
Are trees social beings? In this international
a young boy growing up in early
bestseller,
nineteenth-century
rural Indiana. Little Balser brother,
and
and
author
Peter
yes, the forest is a social network. He draws
lives with his parents, a younger
forester
Wohlleben convincingly makes the case that, on groundbreaking scientific discoveries to
a
describe how trees are like human families:
baby sister in a cozy log cabin on the bank of the
tree parents live together with their children,
Big Blue River. Although only thirteen or fourteen
communicate with them, support them as they
years old, he is quite familiar with the dangers and
grow, share nutrients with those who are sick
rigors of frontier life.
or struggling, and even warn each other of impending dangers.
Hiking Indiana: A Guide To The State's Greatest Hiking Adventures by Phil Bloom, Joseph Riggio Lace up your boots and sample more than seventy of the finest trails the Hoosier State has to offer. Enjoy the richly diverse offerings throughout the state, from Indiana Dunes National Lakeshore on Lake Michigan to the rolling hills of Brown County State Park, from the banks of the Wabash River to the Charles C. Deam Wilderness in Hoosier National Forest. This new and updated edition of Hiking Indiana includes several new trails, pointing the way to the state’s often-overlooked trove of natural treasures.
Thoreau and the Art of Life: Reflections on Nature and the Mystery of Existence by Henry David Thoreau Featuring nearly 100 luminous watercolor illustrations, Thoreau and the Art of Life collects eloquent passages from the writings of the seminal author and philosopher. Drawn mainly from his journals, the short excerpts provide fascinating insight into his thought processes by presenting his raw, unedited feelings about the things that meant the most to him. The book reflects Thoreau’s deep beliefs and ideas about nature, relationships, creativity, spirituality, aging, simplicity, and wisdom. By eloquently expressing his thoughts about life and what gives it value, he leads the reader to a closer examination of life. Thoreau’s work asks us to live our own truths with joy and discipline and to recognize that we live in a universe of extraordinary beauty, mystery, and wonder. ■
Follow Indy Yogi on goodreads.com.
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pranayama “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” - Thich Nhat Hanh By Purvi Lippincott
Breathing is something we often do without much acknowledgment or effort. Pranayama, or breath control, is a yogic discipline that requires mindfulness and intention. When working with prana, life force, we must invite it in. To invite prana into the body there must be intention coupled with effort. This is just one of the differences between everyday breathing and focused breath control. Breathing exercises are being used across sciences. Though it has origins in ancient India, this practice is commonly used today, in the Western world to help people connect to the moment they are in and let go of whatever is pulling them away. Your therapist might tell you to “take deep breaths” so you can calm yourself when feeling overwhelmed or anxious, soon-tobe mothers are given breathing techniques to help them work through labor pains, there are specific methods you can use to help you sleep and partnering with technology there are breathing apps on your smart watches reminding you to slow down and breathe. The relevance of breath work is growing as we better understand the physiological and psychological benefits. There are several different types of pranayama practices and an endless list on how they benefit the body and the energy flowing through the body. Given that we are energetic beings sharing our energy with all that we come across, breath control is one way for us to influence our state of being. Some of the most common techniques are: kapalabhati - Skull Shining Breath, nadi shodhana - Alternate Nostril Breathing and ujjayi - Victorious Breath. Nadi Shodhana is a powerful technique that can be used to balance the yin and yang energies in the body, lowers
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heart rate as well as stress and anxiety and is said to synchronize both hemispheres of the brain. Ujjayi is a breathing style frequently offered with the asana practice. It is also called the “diaphragmatic breath” because it engages the space around the diaphragm and helps activate internal heat. Pranayama is the fourth rung of the eight limb path described by Patanjali in the Yoga Sutra. It follows asana and prepares the yogi for concentration. Think about those moments when you focus on your breath, is there not concentration? These opportunities where you can soften the mind chatter, and other stimuli, allows you to draw nearer to yourself. The more often we exercise this type of centering the more easily we can find it. To build on the breath control the Yoga Sutra explain the different parts of the breath. The first three are inhalation, exhalation and transition - the space between the breath in and the breath out. The most mystical of them all is the fourth type of pranayama. This is considered the purest form of prana and is continuous. It exists beyond the three other parts of breath control. This fourth type of transcendent breath control works to lift the karmic veil and allows us to draw deeper to our truest self, which is ever present. It can be felt in the moments of ease and relief we experience after catching our breath and steadying the mind. It is the place we respond from instead of reacting in tense situations. This is the power of our breath, it effects all that is within us and all that is around us. ■
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How Yoga Changed Me
Finding Grace in Miscarriage By Shannon Brasovan I'm a sore loser. Growing up with two brothers who are super geniuses and growing up as a competitive singer and dancer, I learned quickly to either be the absolute BEST or just not to compete. If you compete at something you are unsure of, you are sure to fail. This mentality kept me alive and "thriving" in all of my professional endeavors. It also created a deep sense of paranoia, fear and anxiety that blanketed my being until I deepened my yoga practice.
I had the choice to respond with either deep sorrow and anger, or perspective and grace."
Through my process on my mat I have learned that there is no winning or losing. There is only attachment to the process and the result, or experiencing everything breath by breath, moment by moment. This, however, doesn't take the sting and emotion out of certain situations. I'm not a robot, and I'm not enlightened (yet), but it does take the fear out of living. This realization gives me a sense of moksha (liberation) from the fear of failure and the obsession of winning. I've become comfortable in not knowing, not excelling, and not having to "be" anything other than myself, breath by breath. Getting pregnant to me was the ultimate goal. When I got pregnant with my first child—next to marrying my sweetheart—it was the greatest accomplishment, and one I knew I could not fail. Being a mother, to me, was assumed. It was my right as a woman, and something I would excel at naturally. I didn't realize how much avidyah (ignorance) there was in that perception. When I found out I was pregnant again I called my dear friend Lilly and stammered, "Something isn't right. This isn't going to go as planned." I was careful not to say that to anyone else though, as I did
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not want to be perceived as a loser prematurely. My samskaras on this topic apparently run deep. I thought to myself, "Surely, I can't lose at this. I'm a natural mother. This will work out. I'm simply making this up." However, at my 9-week ultrasound they couldn't find a heartbeat. I was not carrying anything alive. I was stunned. I failed. I couldn't maintain this little life that I felt so entitled to having. I wandered through a cloud of confusion, selfloathing and disgust for several days. If I can't carry a child, what am I? The years of obsessing over winning and losing came back. My new mantra was "I'm a failure." Naturally, in times of distress, I turn to my practice. I stumbled upon the Sutra 2.22: Although destroyed for one who has attained liberation, it (the seen) still exists for others, being common to them. This Sutra touches on the idea of maya, or illusion, for me. I was under the illusion that I... A. was entitled to a pregnancy B. would get a baby at the end of the process C. was a winner or a loser based off of the results of the process. It was all an illusion. This was simply something that was happening to my physical body. I had the choice to respond with either deep sorrow and anger, or perspective and grace. If you've ever had a miscarriage, you know that it's not a one-day process. I elected for the natural method of release, and waited 3 weeks for the fetus to expel itself from my body.
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HOW YOGA CHANGED ME
It was the longest 3 weeks of my life. When the miscarriage culminated I was lying on my kitchen floor, writhing in physical pain. My daughter sat in the crook of my belly pulling at my shirt and watching me cry. While I could have been emotionally drained and severed, I had a deep sense of peace. "Let go or be dragged," said my body to me. Deeply inhaling and exhaling I passed through the process and found that on the other end, I was ok. If not better. Yoga is the yoking of the mind, spirit and body in order to create liberation and peace. Yoga teaches us to let go of that which no longer serves us in order to make space for what will. While in one of my darkest moments, I was able to let go of my attachments, to simply breath and be. My mind, body and spirit worked as one to move
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through an obstacle to create space for new opportunity. This was the most I have ever felt my yoga practice off of my mat. It was one of the most profound and beautiful moments of my life, and one I am deeply grateful for.
SHANNON BRASOVAN
Shannon Brasovan is the CYO (Chief Yoga Officer) at Practice Indie Yoga in Indianapolis. She is a mermaid, mother, yogi, wife, urban gardener and stretchy pants connoisseur. Through her teaching and practice she is in pursuit of the love and light in all beings. namaSLAY.
While I grieve the child I will never meet, I celebrate the light within me that knew to let go and receive. I celebrate the years of practice it has taken me to acknowledge that bodily experiences are not me. I am more than moments of discomfort, sadness, loss. There will be other children, there will be other painful bodily experiences, none of them will equate to me being a loser or a winner but simply having deep experiences of mind, body and soul. I humbly bow to the light within me and to those that read this. â–
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DIRECTORY OF STUDIOS
Indiana Yoga Studios CENTRAL ANDERSON Yoga for Everyone 12 E Cross St
CRAWFORDSVILLE
LAFAYETTE
TERRE HAUTE
Pink Lotus Yoga Studio 2139A Ferry Street
Sunshine Yoga 527 Main St
MUNCIE
Common Ground CrossFit + Yoga 1625 South 25th St
commongroundcrossfitandyoga.com 812-208-8946
inYoga 605 Ohio St, Ste 216
Lotus Wellness Center 814 West White River Blvd
Finish Strong Studio 1323 Darlington Ave
Studio Exhale
finishstrongstudio.com • 765-376-6552
103 N High St
Quest for Balance
RICHMOND
2886 US Hwy 231 S
Zen Cat Yoga 5127 1/2 S. US Hwy. 41
zencatyogaterrehaute.com
WEST LAFAYETTE
GREENCASTLE Serendipity Yoga Studio 3875 W County Rd 250 N
Journey Yoga 424 N 10th St
KOKOMO
journey-yoga.com • 765-969-3793
Community Yoga
ROCKVILLE Bodyworks Kokomo 3717 South Reed Rd (back door) bodyworks-studio.com • 317-920-9642
Moving Toward Balance 1620 W Defenbaugh St
Peace of Yoga 3905 Southland Ave
74
Your Yoga Nest 215 E Ohio St
480 W Navajo St, Ste B
communityyogalafayette.com • 765-201-0494
Tenley Studio 332 Main St, Ste B
Yoga Balance
SHELBYVILLE
The Morton Center, 222 North Chauncey Ave
Pure Motion 9 Public Sq
INDIANA & YOGA MAGAZINE ISSUE 3
DIRECTORY OF STUDIOS
YORKTOWN
DANVILLE
INDIANAPOLIS BodySpace 1315 Shelby St, Ste B
Breath Life Yoga The Corner Mat 2005 S Tiger Dr
thecornermat.com
Hendricks Regional Health
8202 Clearvista Parkway, Ste 8C
998 E Matin St
hendricks.org/YOGA • 317-718-8160
INDY METRO Breathing Space Yoga
CARMEL
Peace Through Yoga 134 S. Washington
peacethroughyoga.com • 317-753-1266
FISHERS
5026 E 62nd St
breathingspace.yoga • 317-900-2312
Christian Theological Seminary Yoga School 1000 W 42nd St
Flourish Yoga and Wellbeing Body Mind & Core
10138 Brooks School Rd
CITYOGA School of Yoga & Health
1344 S Rangeline Rd
bodymindandcore.com • 317-696-0720
2442 Central Ave
cityoga.biz • 317-920-9642
Indy Balance 404 W Main St indybalance.com
Source Yoga 8609 E 116th St
sourceyoga.net • 317-915-9642
Dragonfly 360 Yoga & Wellness
Shamrock Wellness 14535 Hazel Dell Parkway
The Hub by ProMotion Fitness 620 S Rangeline Rd
thehubindy.com • 317-914-4316
GREENWOOD
Evolutions @ Yoga 2801 Fairview Place
evolutionsyoga.com • 317-881-YOGA
The Yoga Studio 736 Hanover Place
Studio You 862 South SR 135 Ste I
INDIANA & YOGA MAGAZINE ISSUE 3
1724 E 86th St
dragonfly360.net • 317-818-1800
Embarque Yoga Therapy & Wellness 5345 Winthrop Ave, Ste E
embarqueyoga.com • 317-762-9642
Heartfulness/Healing Arts Indy 805 S Meridian St
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DIRECTORY OF STUDIOS
Practice Indie 922 N Capitol St
Santosha Inner Peace Yoga Center 5098 E 56th St
innerpeaceyoga.com • 317-257-9642
8580 Cedar Place Dr #120
Studio G Lafayette Square Mall
MARTINSVILLE Breathe & Flow Yoga 188 E Morgan St
NOBLESVILLE Shine Yoga 833 Conner St
Invoke Studio 970 Fort Wayne Ave
invokestudio.com • 317-631-9642
Invoke Wellness Cetner
The Hot Room - Downtown 305 E New York St
indyhotroom.com • 317-650-7736
The Hot Room - Uptown
1315 W 86th St, Ste D
3855 E 96th St
invokewellnesscenter.com/yoga • 317-802-1374
indyhotroom.com • 317-650-7736
Irvington Wellness Center
The Playful Soul
17 N Layman
6516 N Ferguson
The Yoga Studio
PENDLETON Exhale Yoga 207 W State St, Ste B
PLAINFIELD
Rejuva Wellness and Yoga 1915 Gladden Rd
rejuvawellness.com • 317-520-2210
6245 N College Ave
SPEEDWAY
JCC - Community Yoga School 6701 Hoover Rd
jccindy.org/yoga • 317-251-9467
Karma Yoga Williams Creek Area
Tree House 22 E 16th St
treehouseindy.com • 317-602-7707
Peace Through Yoga 1032 Main Street, Suite B
peacethroughyoga.com • 317-753-1266
Yogaworx 4550 Central Ave
kOMpose 6201 Winthrop Ave
ZIONSVILLE
LEBANON
A Yoga Lounge
Indiana Yoga Studio
Blooming Life Yoga Studio & School
4400 Weston Pointe Dr, Ste 120
Metta Yoga Initiative 3125 E 10th St
Mindful Movement Studio 1475D W 86th St 116 N Lebanon St
indianayogastudio.com • 317-225-7867
Nourish Wellness 826 W. 64th St
30 S Elm St
bloominglifeyoga.com • 317-800-4037
nourishwellness.com • 317-524-2266
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INDIANA & YOGA MAGAZINE ISSUE 3
DIRECTORY OF STUDIOS
YOUnique Yoga of NWI 65 W 112th Ave
HIGHLAND Peace Through Yoga 575 S. Main Street
peacethroughyoga.com • 317-753-1266
Simply Yoga 260 S 1st St
NORTHWEST CEDAR LAKE Love and Light Yoga Studio
Hot Yoga Highland
NORTHERN ANGOLA
9001 Indianapolis Blvd.
PurePower Hot Yoga 2645 Main St
Yoga on 45th 2008 45th St
Bike and Soul 120 North Public Square
bikeandsoulangola.com • 260-665-8356
LA PORTE
AUBURN
Barn Sante
Yes You Can Fitness
1612 W 400 S
500 S Grandstaff Ste D
MICHIGAN CITY
COLUMBIA CITY
Sacred Dunes Alternative Health
Laughting Lotus
410 Wabash St
1746 S 350 W
13115 Wicker Ave
CHESTERTON
SHERERVILLE Bleu Lotus Yoga 326 Indian Boundary Rd
bleulotusyoga.com • 219-299-9642
East Wind Studio 101 Second St
Yoga Mecca 1587 S Calumet Rd
YOUnique Yoga of NWI 354 E Lincoln Highway
VALPARAISO Asana Yoga Center
Decatur Downdog 164 S 2nd St
decaturdowndog.com • 260-724-9642
155 Linocolnway
The Lotus Center 4403 N Calumet Ave
CROWN POINT
DECATUR
Yoga Sukha Shala 505 Don Hovery Dr
YOUnique Yoga of NWI
ELKHART Tree of Life Yoga Center 29666 County Rd 10 W
Yoga Bodyworks 224 S Main St
70 Lincolnway
Salt Mine Personal Fitness & Yoga 121 N. Main St
bleulotusyoga.com • 877-566-9642
The Yoga Room 418 N Main St
INDIANA & YOGA MAGAZINE ISSUE 3
FORT WAYNE Fusion Yoga 6382 Jefferson Blvd W
Hot Yoga Fort Wayne - Opening soon 1202 W Main St
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DIRECTORY OF STUDIOS
MYoga 6208 Covington Rd
LOGANSPORT
Dhanwantari Center for Yoga & Well-Being
Simply Yoga Fort Wayne 918 Woodland Plaza Run
Studio Seva 3511 N. Anthony
Urban Body Yoga 4930 Illinois R. Suite F1
West Central Yoga 727 Union St
402 W Washington St Bodyworks Logansport 213 S 3rd St
bodyworks-studio.com • 574-398-1401
WARSAW Warsaw's Secret
MISHAWAKA
601 E Smith St, Ste A
Solace Yoga Studio 620 W Edison Rd St 132
SOUTHWEST
MONTICELLO
EVANSVILLE
Pranayoga Insitute of Yoga and Holistic Health
Bodyworks Monticello
1301 Lafayette St
101 Main St
pranayogaschool.com • 260-627-9642
SOUTH BEND
bodyworks-studio.com • 574-870-0258
Evansville Power Yoga 4814 Tippecanoe Drive
evansvillepoweryoga.com • 812-449-2239
NEW HAVEN
Evansville Yoga Center 1421 Main St
Yoga 101
Pranayoga Insitute of Yoga and Holistic Health
2800 Lincoln Avenue
10329 Illinois Rd
pranayogaschool.com • 260-627-9642
Monarch Yoga
GOSHEN
517 Broadway St
monarchyogastudio.com • 260-255-2968
Joyful Yoga 10 S Wabash Spacious Heart Yoga
The Breathing Room
302 S Main St, Ste 1
1936 W Airport Rd
ROANOKE GRANGER Beyond Zen Studio 318 Toscana Boulevard
Yes Power Yoga 412 E 4th St
PERU
spaciousheartyoga.com • 574-361-9756
HUNTINGBURG
NEWBURGH Livewell 300 West Jennings St
VINCENNES Elements 4 North 2nd St
Powers of One 151 1/2 N Main St
powersofone.com • 260-494-0222
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INDIANA & YOGA MAGAZINE ISSUE 3
DIRECTORY OF STUDIOS
SOUTHERN
COLUMBUS
JEFFERSONVILLE
Uptown Yoga
BATESVILLE b inspired yoga 304 E Pearl St
422 1/2 5th St
Zen Fitness 331 Franklin St
CORYDON BLOOMINGTON Bloomington Body Bar
Yoga on Ridley 400 Ridley St
1543 S Piazza Dr
Ekah Yoga 615 N Fairview St
Enlighten Wellness Yoga 4001 E 3rd St
Know Yoga Know Peace
FLOYDS KNOB FlowMotion 3413 Paoli Pike
Inner Spring Yoga 335 Spring St
isyoga.me • 812-207-2070
NASHVILLE Riverlight Yoga 61 W Main St
NEW ALBANY
Dawn to Dusk Yoga 3660 Paoli Pike, Ste 2
234 North Morton St
Touchstone Yoga & Massage 2864 E Buick Cadillac Blvd
GREENSBURG B.U. Yoga & Health 121 N Broadway St
Inner Spring Yoga 137 E Market St
isyoga.me • 812-207-2070
Lionflow Yoga 1931 E Spring St
HELMSBURG Vibe Yoga 1705 N College Ave
vibeyogastudio.com • 812-335-9642
Yoga Mala 116 1/2 S College Ave
Barefoot Yoga
Pure Bikram 824 University Woods Dr, Ste 1
2082 SR 45
PAOLI Healing Arts Center of Southern Indiana 10 E Court 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.
INDIANA & YOGA MAGAZINE ISSUE 3
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POETRY
Poetry Entanglement Late March leans into the yearning body of spring. But this day still the kitchens smell of substantial soups like bean and potato with rosemary. I stand at sunrise in front of the original rough orange metal in Indiana. L like a sentry O slanted to the right like a screw asking to be tightened V a spade ready to dig E a crown on its side The letters bleed rust down white concrete. Signs say No Climbing below muddy sneaker prints. On days like this, old leaves gust across sidewalks. They click like a woman in heels after a stumble. At home my garage-sale writing desk boasts 70’s psychedelic contact paper In our kitchen tea with sugar and milk tastes like your childhood. You tell me London’s is painted red. Blue on the sides and in the holes Black base Busy street
HELEN TOWNSEND
You at noon so our sun can fold its hands under my morning heart and lift me to you. There. We make a meal out of aching air.
spend her days hopping
— Helen Townsend
80
grew up in Fort Scott, Kansas and now finds herself in Indianapolis. If she were independently wealthy,
she
would
planes, practicing yoga, writing poetry, going for runs, and saving all the animals in the world. She has taught high school English and yoga, coordinated the Indiana State Refugee Health Program, and is a TB Nurse Consultant. Helen's first collection of poetry, Samadhipada: Word Yoga, was published by Chatter House Press in 2015.
INDIANA & YOGA MAGAZINE ISSUE 3
CLIMBING. YOGA. AERIAL SILKS. MINUTES FROM DOWNTOWN INDY. w w w. C L I M B E P I C . c o m