Namaskar april 2018

namaskar A VOICE FOR THE YOGA COMMUNITY OF ASIA

ON BEING ALIGNED How to feel your way into perfect, personal alignment in yoga poses...................................p21

BEGINNER’S GUIDE TO MEDITATION It’s easy to get started and your can practice anytime and anywhere....................................p23

April 2018 MAHABHARATA Lessons from the epic Indian text for people of all backgrounds.........................................p30

Strength, Grace & Focus - Nikita Ramchandani , Natalie Soderstrom, Mariana Belo at Kita Yoga, Hong Kong. Photo by Ben Yam

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NAMASKAR

NAMASKAR - APRIL 2018

LETTER FROM THE EDITOR One of the longest books in the world, the Mahabharata comprises 18 volumes!

On the cover - (l to r) Natalie Soderstrom, Nikita Ramchandani & Mariana Belo teach yoga at Kita Yoga

If you haven’t made time to read this Indian epic yet, perhaps try the three dristi articles herein.

Last issue we proposed a memory challenge, with 20 Sanskrit words which often appear in names of yoga poses. This time, we have another challenge - a short visualization exercise based on the Photo Essay on page 14-15.

Submitted by our long-time Mudra contributor Krishnaa Kinkari, it is a glimpse into the lives of some people living in Vrindavan, Uttar Pradesh, India and the work of Krishnaa and her colleagues who regularly distribute food, blankets and daily essentials to the needy.

Take a minute to look at the people on in the photos. Then for a few more minutes visualize yourself as each of them – wearing a sari; eating a meal while squatting on the dusty ground; accepting a charity blanket to keep warm enough to sleep at night. What would it be like? How would you feel? Does it cast a different light on your own challenges?

Sometimes simple things give rise to major shifts. I hope this exercise heightens your willingness to try something new; your sense of compassion for those less fortunate and; your appreciation for the work others are doing for the betterment of the human condition.

Another opportunity to be inspired is coming soon - Asia Yoga Conference. It will take place 7 – 10 June at the Hong Kong Convention and Exhibition Centre and Namaskar is pleased to be a media sponsor of AYC again. As well as all the paid workshops and trainings, there are loads of free, community events on offer.

Finally, I encourage readers to share your news and experiences gained on your yoga journey.

While we carry many articles by yogis with many years of practice and study. We also welcome articles from yogis taking their first steps along the path of self-discovery and personal growth. The idea of Namaskar is to provide a medium through which to share your stories.

ABOUT NAMASKAR ADMINISTRATION

Carol Adams, carol@caroladams.hk

NEWS EDITOR

Wai-Ling Tse, wailing.tse@gmail.com

CIRCULATION

Angela Sun, angela.sun@gmail.com

in Hong Kong. Natalie has been practicing for five years and has certificates in several alternative treatments. (natalie.soderstrom@gmail.com) Nikita moved from banking in New York to open Kita Yoga in Hong Kong. (nikita.ramchandani1@gmail.com) Mariana is a trainer, holistic health coach and yogi. (mbelo125@gmail.com)

In This Issue DRISTI - THE MAHABHARATA A BRIEF EXPLORATION THE ROAD TO FREEDOM LESSONS FROM THE MILITARY

30 34 35

SPECIAL FEATURES RECOVERY WITH YOGA 19 A fractured spine didn’t stop this teacher ALIGNMENT 21 What is it to be aligned in yoga poses?

MEDITATION 23 How to get started with meditation WISDOM OF THE GURU 25 Learning about Ananadamayi Ma shows the path for one yoga student

REGULAR CONTRIBUTIONS KULA UPDATES, WORKSHOPS, RETREATS, TEACHER TRAININGS PHOTO ESSAY TEACHER FEATURE MUDRAS BOOK REVIEW DIRECTORY

6 14 26 38 40 44

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

Articles and photographs in Namaskar are contributed at no charge. Advertising income covers production, distribution, administrative costs and discretionary contributions to selected charities and causes.

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

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

About 5,000 copies are printed and distributed for free to yoga studios, teachers, fitness centres, retail outlets, cafes and yogafriendly outlets. Mostly distributed in Hong Kong, with 1,500 copies mailed to readers in 32 other countries.

EDITOR & PUBLISHER Frances Gairns, fgairns@netvigator.com

April 2018

CONTRIBUTORS

ANGELA SUN

Angela takes care of the distribution and circulation of Namaskar. Now based in her home town of New York, has been practicing yoga for 10 years. She currently teaches privately. angela.sun@gmail.com

GABRIELLE MCMAHON

Gabrielle’s life work is yoga, meditation and natural living. She created bebliss 10 years ago and works with groups and individuals inspiring them to live their best life. gabrielle@bebliss.com.au KAROL KRAUSER

KRISHNAA KINKARIDAS

LOGANATHAN PANDIAN

Krishnaa lives in London. She studied with B.K.S. Iyengar and now runs classes in London and teaches Sanskrit and mudras for yoga for the Yoga Alliance and British Wheel of Yoga. She has written 15 books on Bhakti Yoga. kinkaridasi@hotmail.com

An ERYT500, Loganathan is a physiotherapist, acupuncturist and yoga teacher. He runs teacher training and yoga therapy diploma courses in Hong Kong and India. yogahkn@gmail.com SRI RADHIKA SHARMA

CAROL ADAMS LAUREN VERONA

Carol takes care of the Namaskar’s administration, advertising and billing. She works from home which gives her the freedom to take care of her son. carol@caroladams.hk

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Originally from Hawaii and now based in S.E. Asia, Karol has been a student and teacher of yoga and the martial arts for over half his life. A massage therapist as well as a personal fitness and corrective exercise trainer he applies these modalities and yoga as a tool as they apply to each individual.

Shugyo66@yahoo.com

Lauren is a yoga teacher, studio owner and businesswoman located on the Sunshine Coast of Australia. She has just recently launched Australia’s first live online yoga studio! admin@laurenvercoe.com

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Radhika was initiated into the Bhakti Yoga tradition in 1995 by His Holiness Tamal Krishna Goswami Maharaj. A long-time member of the International Society for Krishna Consciousness (ISKCON), she is a lifelong student and proponent of the Bhagavad Gita. A resident of Hong Kong for 23 years, she and her husband offer Ayurveda & Yoga services. www.ayuryoga-intl.com

namaskar TIA SINHA

WAI-LING TSE

Now on-line at: www.issuu.com/namaskarasia Back issues still at: www.issuu.com/caroladams Tia teaches yoga and Tibetan Buddhist meditation techniques and translates for Jetsunma Tenzin Palmo. onlytia2@yahoo.co.in VAISHALI IYER

Wai-Ling practices and teaches mindfulness, therapy and is Kula editor for Namaskar. yogawithling@gmail.com

July’s dristi:

Rest

YOGIUDAY What is the definition of rest?

Why is rest important?

What does yoga & Ayurveda teach us about rest?

How much rest do we really need during our waking hours?

Does practicing yoga help us rest better?

What are your top tips for resting?

If you’d like to contribute on this topic, please email fgairns@netvigator.com with the idea for your article.

Contributions are also welcome on other topics. Final articles are welcome before June 10.

Vaishali is a full-time yoga teacher in Singapore. She completed her first Yoga Teacher Training in 2011 and has been studying Buddhism since 2012. During her undergraduate studies in England, she specialized in Himalayan and Buddhist Art History while running a small yoga and meditation community. Since 2015, she has been training in Somatic Meditation with Dharma Ocean. In 2017, she began to train in Core Strength Vinyasa Yoga, and currently teaches vinyasa and yin yoga at Yoga in Common Singapore. vaishaliiyer@ymail.com

Yogiuday is a student of yoga living in Rishikesh, India. yogiuday_harmony@yahoo.es

April 2018

KULA

Updates

twice-weekly strength training each week increases energy, beats stress and anxiety and means less visits to the doctor. Total cost HK$3,900 for a 3-month commitment.

For more information www.flexhk.com/promotions / info@flexhk.com

Swamini Supriyananda

HONG KONG

Yoga for the Mind

by Swamini Supriyananda 24 April An talk on how yoga awakens the intellect acting through the body, aligning the physical, mental and spiritual. Held at 14/F Fairmont House, 8 Cotton Tree Drive, Central.

For more information chinmayahkevents@gmail.com / (852) 6792 2844

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For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Self-Attunement Meditation

Special Classes with Matthew Cohen & The Yoga Room

Amita Institute, Central For two decades this community has been assisting people in unbinding themselves to bring about positive change.

S.E.A Yoga Extended Flow – Stoking the Fire Class 1 June (7:30-9pm) The Yoga Room, Sheung Wan Outdoor Tai Chi Class 2June (10-11am) Central Ferry Pier No.10 Silent Disco Yoga Class 3 June (5:30-6:30pm) Sun Yat Sen Memorial Park

Held every Wednesday 8-9:30pm First timers HK$50, can arrive at 7:30pm. 2502, 73 Wyndham Street, Central.

For more information www.amita-institute.com / www.picer.com / (852) 2167 8661

Pilates / Yoga / Rehab Trainer Openings

For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Krishna Das in Unlimited Yoga at concert presented Flex

by The Yoga Unlimited Yoga classes at Flex Room Studio is being offered as part of its new #FIT150 package. It includes three cardio and two strength training classes per week, plus as many yoga classes as you want. #FIT150 follows current US guidelines which state that 150 minutes of moderateintensity physical activity and

and the best-selling Western chant artist of time.

23 June (7:30-10pm) Leo Lee Arts Centre, 36 Nam Long Shan Road, Aberdeen The world famous American vocalist Krishna Das has taken call-and-response chanting out of Yoga centres and into concert halls becoming a worldwide icon

Yoga Privates is an exclusive provider of private Yoga, Pilates and Rehab Training sessions across Asia since 2008. They are seeking registered, experienced instructors to join their team.

You may email your CV to info@yoga-privates.com

Aarya comes to Anahata Yoga in Hong Kong

new teachers Master Aarya completed his Master’s degree in Yoga Therapy at the University of Dev Sanskriti Vishva Vidyalaya in Haridwar, India. He has served as a Yoga Therapist and instructor for various centres in India and in Vietnam. He emphasizes a complete practice that gives equality to each element of asana, pranayama, and meditation.

Master Dhiraj comes from a family of yoga teachers, so yoga has always been a part of his life.

He has completed his Master’s Degree in Yoga and Meditation from S.V.Y.A.S.A, Bangalore

For more information www.yoga-privates.com / (852) 6504 4280

Anahata Yoga welcomes two

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Dhiraj comes to Anahata Yoga in Hong Kong

Bamboo Yoga offers aerial yoga at the beach in Hong Kong

India, and has over 18 years of yoga teaching experience. His classes are a unique blend of Raja, Bhakti, Karma and Gyana Yoga to achieve harmony between body and the mind.

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

The Practice New Studio in Hong Kong

stillness within students. The Practice is at 29 Wyndham Street, Central.

Becky Lam and Carol Yeung have opened a studio in the heart of Central. The Practice caters to

For more information www.thepracticegroup.com

For more information (852) 6577 8258 / info@bamboo-yoga.com

For more information www.withinspace.com

Community Class with Basia Going 5 May Space Yoga, Taipei This class aims to “lay new patterns of movement” to begin to make deep changes.

New Aerial Yoga at the Beach Aleksandra of Bamboo Yoga leads adventurous practitioners out of the studio, with a novel approach to aerial yoga. Using three long bamboo poles, she erects a tripod from which the aerial swing is hung. After hiking out to Sai Wan beach in the New Territories of Hong Kong, practitioners climb into the swing where they can use gravity to lengthen their spines, stay in deep stretches or work on their core strength. Half day sessions on Saturdays and full day workshops on Sunday are available, as well as privates.

strategies to lose these habits.

For more information www.withinspace.com

Carol & Becky, founders of The Practice

new and experienced practitioners interested in Alignment, Hatha, Vinyasa, Power, stretching and AntiGravity Yoga styles.

Both teachers are graduates of Patrick Creelman and Rinat Perlman’s teacher trainings.

They hope to provide a sanctuary amidst the bustling city and foster an environment of

TAIWAN

Dharma Talk with Basia Going 5 May Space Yoga, Taipei A two-hour talk and discussion focusing on what holds us back from moving forward, from getting closer to what we want and explore options and

April 2018

Basia Going

KULA

Workshops

CHINA

Parampara Workshop with Mark Flint & Stephanie Yau 24 April – Henan; May Shenzhen, Guangdong, Tianjin; June - Inner Mongolia, Shanxi, Guangxi Join Mark and Stephanie, KPJAYI Authorised Ashtanga teachers for workshops and intensives in China.

For more information ifa_international@hotmail.com / wechat: markstephanie

and solidify your foundation.

With 40 years of Yoga experience, Peter has deep knowledge and compassion to guide study of the complex and subtle experience and techniques of Iyengar Yoga.

For more information www.spacecycle.cn HONG KONG

Beyond the Mat with Mark Robberds 11-13 May Pure Yoga Mark Robberds has been

Exploring Yoga Bou with Samantha Chan 12-13 May Pure Yoga Yoga Bou is a prop to help release muscular tension in the body.

Using leverage, the BOU (“stick” or “rod” in Japanese) creates greater power on one side as you push the other side away from its centre. As it works on the smaller masses of muscles and those deeper layers, it draws out the natural joint mobility in your body. By awakening the deeper muscles, the BOU claims to help realign your body axis – the basis of good posture – and release tension around the shoulders and hip joints..

For more information www.pure-yoga.com

Workshop on Subtle Practices 14 April (9:30am-4:30pm) Yuti Studio, Yaumatei Shri Prasad Rangnekar will aims to help students understand why we do what we do, when we do these subtle practices. Prasad has been teaching yoga in over 15 countries for the last 22 years.

Australian Iyengar teacher, Peter Scott

Essential Iyengar takeaways with Peter Scott 2-3 June: Weekend Workshop 4-7 June: 4-day Immersion SpaceCycle, Shanghai Learn crucial Iyengar principles 8

teaching workshops, retreats and as a guest teacher internationally since 2005. He wishes to share the teachings of yoga in a way that inspires people to develop a passion and love for the practice.

For more information www.pure-yoga.com

12-14 May The Yoga Room, Sheung Wan The Bhagavad Gita, “The Song of the Lord” is the timeless Indian spiritual classic imperative reading for any yoga student and teacher. Nora will explore how to apply and practice the teachings of the Gita on and off the mat through asana, mantra, lectures and discussions. 20 Hours of Continuing Education with the Yoga Alliance.

For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

CyberYoga with Lamonte Goode 26-27 May Pure Yoga Lamonte Goode is a selftaught dancer who integrates diverse influences into a vibrant and innovative style of movement. Drawing from his background in breakdance, hiphop, acrobatics and yoga, Goode has created a fusion style of gravity-defying balance and dance moves that captivates audiences.

For more information www.pure-yoga.com

For more information www.yogaprasad.in / Helen (852) 9279 3195

A Weekend of Healing with Matthew Cohen

The Bhagavad Gita with Nora Lim & The Yoga Room

2-3 June The Yoga Room, Sheung Wan 2 June: Adjustments energetics and alignments of Yoga postures 3 June: Healing Hands – Intro to massage and 5 Element Qigong

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Yoga and Martial Artist, Matthew Cohen

Ashtanga Yoga Weekend Workshop with Kino Macgregor

Advancing Towards Second Series with Adarsh Williams

Building Resiliency Immersion with Basia Going

27-29 July Pure Yoga Kino is dedicated to spreading Ashtanga yoga throughout the world. She aims to help all students expand and deepen their understanding of yoga and life.

9-13 July Space Yoga, Taipei A comprehensive Ashtanga Second Series Immersion with focus on step by step progression. Offering you the chance to lock down the basics, breakthrough limitations, and advance your practice.

13-17 August Space Yoga, Taipei This immersion explores 5 steps in building resiliency so that you can navigate with greater ease and stability through white waters of life. We will work with the mind patterns and body patterns as two can assist one another - Prana and Chitta collaboration at its best.

For more information www.pure-yoga.com

For more information www.withinspace.com

TAIWAN Workshop 10 hours of Continuing Education with the Yoga Alliance.

For more information info@yogaroomhk.com / www.yogaroomhk.com

Heart of Devotion Workshop with Krishna Das & The Yoga Room 24 June (2-5pm) Kerry Hotel, Kowloon Along with chanting, Krishna Das shares stories about his experiences on the path. Will include chanting with musical accompaniment, stories about his Guru, readings from spiritual traditions, teachings, and discussions about life and the spiritual path.

Strength Mobility Skill with Adarsh Breaking Free Workshop with Williams Basia Going 7-8 July Space Yoga, Taipei This weekend workshop presents fresh perspectives on movement and mobility systems. Adarsh has distilled his best practices of physical therapy, sports science and classical yoga to optimize practice performance, prevent injuries, and avoid pain and frustration down the road.

11-12 August Space Yoga, Taipei This weekend workshop lays the groundwork to break free from energy draining habits and detrimental attachments through asana practice, interactive talks and activities.

For more information www.withinspace.com

For more information www.withinspace.com

For more information www.yogaroomhk.com / (852) 2544 8398 Ashtangi, Adarsh Williams

April 2018

For more information www.withinspace.com

KULA

Retreats

INDONESIA

ITALY

Gratitude & Grace Italy Retreat with Yoga Retreat with Clayton Horton 25 August – 8 September Lisa Mak Italy 6-10 June Bali During the retreat, there will be daily asana practice, silent meditation, journaling, restorative yoga and Yoga Nidra to deeply relax your body, mind and heart.

You will have free time to explore the resort, including walking through rice patties, experiencing culinary flavours, immersing in Balinese rituals of cleansing and purification, trekking through nature, relaxing spa treatments.

Yoga in a retreat setting gives the opportunity to deepen and enjoy your practice. Away from home and in a supportive environment, we can connect with a deep and beautiful part of ourselves.

Healing and focused development of the practice happens naturally when we devote a week or two to ourselves in a retreat setting with an experienced teacher.

Natalie Macam

For more information www.pure-yoga.com

nature included.

For more information www.pure-yoga.com

For more information www.pure-yoga.com

NEPAL

Yoga Pilgrimage to Ancient Nepal with Natalie Macam

Personalised Retreat with Michelle Papa, Jean Byrne & Chandrika Gibson 1-9 September Komune Resort, Bali Including daily yoga classes, evening meditation and philosophy, this retreat is suitable for any level of student.

The rest of the time can be spent wandering the beach, laying by the pool, or any add-on extra nights to personalise your retreat.

For more information www.yogaspace.com.au/events/ retreats/bali-yoga-retreat / info@yogaspace.com.au

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Azmi Samdjaga,

MALAYSIA

Rainforest Jungle Retreat with Azmi Samdjaga 21 – 24 June The Shorea Resort Snuggled in the Berimbun Nature Reserve, the Resort is rich with flora and fauna. It offers tranquility for city dwellers.

Guided jungle-walks through

19 October-1 November A journey for seeking to visit Nepal and immerse themselves in the spirituality of living traditions and the spirit of the land. Hinduism and Buddhism converge here, with many aweinspiring monuments. Natalie plans to offer a journey of the heart and mind as you explore the living pilgrimage sites of Kathmandu and beyond.

For more information natalie@tigerwaveyoga.com / tri.ps/zHh8m

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THAILAND

Rejuvenate and Flow Retreat with Daphne Tse and Gillian Breetzke 7-14 April Samahita Retreat, Koh Samui Each day Gill will lead morning practice with contemplation and pranayama in the Kaivalyadhama tradition, flowing into an Ashtanga Vinyasa class. The class will be guided at the start of the week and then moving into assisted self-practice.

In the afternoon Daphne will share tools and techniques for opening your voice and a combination of SoulSongs and chants. She aims to teach students to connect and balance chakras through toning and sounding to activate and engage all parts of yourself.

For more information www.samahitaretreat.com/ rejuvenate-and-flow.html

THAILAND

Samkhya Yoga Retreat 3-9 June; 8-14 July Wise Living Yoga Academy, Chiang Mai Samkhya-Yoga is the oldest philosophical system in the world. The restreat includes theory and practice of yoga techniques, vegetarian meals on a residential basis.

For more information (66) 825467995 / info@wiselivingyoga.com / www.retreats.wiselivingyoga.com

Samkhya & Bhagavad Gita Retreat

Daphne Tse & Gillian Breetzke

Cleanse & Energize, Flex’s Annual Retreat 1-6 May Kamalaya Wellness Sanctuary, Koh Samui Flex Studio’s Heather Thomas Shalabi, Homeopath and Yoga teacher Michelle Ricaille and Yamuna Body Rolling instructor Mike Childs lead Flex Studio’s annual Pilates and Yoga Retreat.

Participants can enjoy daily Pilates and yoga alongside Yamuna sessions, restorative wellness treatments and sumptuous daily detox meals.

For more information flexhk.com/retreats / Kristine@flexhk.com

Jivamukti & Yin Yoga Retreat with Nora Lim and The Yoga Room

3-16 June; 8-21 July Wise Living Yoga Academy, Chiang Mai Besides the study of Samkhya and many traditional practices and techniques, participants will be led deeper into yoga through

19-22 May Samahita Retreat, Koh Samui Fear limit us in opening ourselves to new experiences and can be so instinctual, it is difficult to overcome. The physical body and its physiology may change because of these fears and limitations - our physical, psychological and spiritual health is undoubtedly intertwined.

Nora will guide students in liberating themselves from these fears through the practice of asana, mantra and meditation.

For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Michelle Ricaille

April 2018

study of the Bhagavad Gita. The four paths of yoga, namely Raja, Jnana, Bhakti and Karma.

Includes theory and practice, and vegetarian meals on a residential basis.

For more information (66) 825467995 / info@wiselivingyoga.com / www.retreats.wiselivingyoga.com

KULA

Teacher Trainings

AUSTRALIA

New two-year Diploma with Byron Yoga Centre Byron Yoga Centre launches a two-year Diploma in Yoga Management, the prerequisite is the Certificate IV in Yoga Teaching. (International students can qualify for a three-year student visa). Students can choose Byron Bay or Melbourne.

Yin Yang Immersion with Wendy Wyvill 21 April - 26 May Pure Yoga Wendy will teach Vinyasa flow and Yin Yang, blending Asana, Pranayama, Meditation, Visualisation and Subtle Body Anatomy.

For more information www.pure-yoga.com

healthy body and mind, and some fun and laughter along the way.

Yoga TT with Janet Lau

For more information www.anahatayoga.com.hk

26 June-8 July - Yin Yang 9-19 August - Yoga Sutras 22-28 September - Speak Your Truth Mindfulness Scheduled for 2019 The Yoga Room, Sheung Wan Aims to be a life-transforming programme for those who seek to understand more about oneself and life.

200-hr Yoga TT Certificate Course 5 June-23 August Anahata Yoga, Central This course provides practitioners and aspiring instructors the chance to deepen their knowledge of yoga philosophy and improve various their practice.

For more information www.yogaroomhk.com

300-hr TT 200-hr TT with (Chinese) with For more information Robert Boswell & Ann da Silva & www.anahatayoga.com.hk CHINA WildLotus 300-hr Keiki To Wai Mei-Yeung BirthLight 6-31 August 28 April-Spring 2019 TT with Patrick Grand Jeté Dance Center, San Po The Yoga Room, Sheung Wan Motherhood Yoga Creelman & Rinat Suitable for yoga teachers with a Kong TT with Sally Robert and Mei-Yeung have been 200-hour foundation training.

Perlman teaching yoga and teacher Lomas & The 21 May 2018 – 2 Feburary 2019 trainings in the US and HK for For more information Pure Yoga Shanghai Yoga Room over 10 years. www.yogaroomhk.com For more information www.byronyoga.com

Aims to deepen the experience for yoga teachers. Programme emphasises students’ personal practice as the source of their teaching and includes study of the techniques and mechanics of fundamental postures, and tools necessary to teach and inspire.

For more information www.pure-yoga.com

Rainbow Kids Yoga TT 6-8 October SpaceCycle, Shanghai This course plans to provide students with immediate tangible knowledge and ideas to create original, captivating and fun yoga experiences for kids of all ages.

For more information www.spacecycle.cn HONG KONG

50-hr Vinyasa / 12

100-hr Advanced Hatha Yoga TT with Yogananth Andiappan 21 May-7 June Anahata Yoga, Central The course focuses on intermediate and advanced poses, their possible modifications and variations, and teaching and demonstration techniques.

For more information www.anahatayoga.com.hk

100-hr Kids Yoga TT Certificate Course 21 May-4 July Anahata Yoga, Central Kids’ Yoga will be designed to match the interests of every individual child – ensuring a

6-10 June The Yoga Room, Sheung Wan Sally aims to teach students how to support women through pregnancy, birth and beyond with this 30-hour Yoga Alliance certification in Pregnancy Yoga, Birthing Yoga, Postnatal Yoga and Baby Yoga.

For more information www.yogaroomhk.com

50-hr/100-hr Yin Yang TT with Ariel Tang SharedSpace 25-30 June, 15-30 September & 11-16 November For more information www.arieltang.com

200-hr & 300-hr Yin/Yang Vinyasa

NAMASKAR

For more information www.facebook.com/events/ 1893651267338711/?ti=as / hkytt.barefootyogastudio @gmail.com / barefootyogadavis.com

300-hr Yoga Therapy TT Certificate Course 27 August-28 Jan 2019 Anahata Yoga, Central Participants will be offered an solid foundation in yoga and Ayurveda and their applications in daily life.

For more information www.anahatayoga.com.hk

50-hr Yin Yoga TT with David Kim 8-11 September: Level 1 14-16 September: Level 2

The Yoga Room, Sheung Wan Level 1 is for students and teachers to develop a deeper knowledge of Yin yoga, and emerge with a working. Level 2 is for current Yin teachers or those already familiar with Yin Yoga.

For more information info@yogaroomhk.com

200-hr Aerial TT with TT Ho 26 May – 5 August Pure Yoga Students will learn the benefits of working with the hammock / yoga swing – how it facilitates proper alignment and physical release in different body parts.

For more information www.pure-yoga.com

Six-month Mentorship with Tryphena Chi 1 June – 30 November Pure Yoga This programme is created for recent graduates of any 200-hr yoga teacher training, or certified teachers who have been away from teaching for a while. Also suitable for existing teachers.

For more information www.pure-yoga.com

Vinyasa Yoga Teacher Training with Angela Lohse 4 June – 14 October Pure Yoga Graduates of this programme should have the skills to instruct and demonstrate proper alignment, make hands-on assists, and give clear verbal cues for over 60 yoga asanas.

For more information www.pure-yoga.com

Weekend Immersion with Bhakti Wong 17 August – 14 October Pure Yoga Bhakti offers this training in an effort to grow the community of committed yoga practitioners, empowering those who demonstrate dedication to a personal practice, by sharing the knowledge, skills and tools we have learned so they too can start teaching yoga.

For more information www.withinspace.com

500-hr Advanced Yoga TT

Rainbow Kids Yoga TT

3 June-3 August; 21 October-21 December Wise Living Yoga Academy, Chiang Mai This advanced course is conducted two times a year. It covers the 200-hr programme plus an additional 300 hours on nature cure, Shatkarmas, Ayurveda and scriptural studies.

20-22 August Space Yoga, Taipei Organisers aim to pass on knowledge and ideas to create original, captivating and fun yoga experiences for kids of all ages.

For more information www.withinspace.com

95-hr Rainbow Kids Yoga TT

For more information www.pure-yoga.com INDONESIA

200-hr Yoga TT Desa Seni 7 July-4 August This course is offered by a group of educators and aims to shed light on the many facets of yoga and to deliver teaching techniques.

For more information info@desaseni.com

15-21 September Space Yoga, Taipei Offered for the first time in Asia, this Yoga Alliance registered training aims to be a comprehensive, intensive and practical course for those who work with kids, and love yoga.

For more information www.withinspace.com THAILAND

TAIWAN

300-hr TT with Paul Dallaghan & Team at SPACE Taipei & Samahita Space Yoga, Taipei Session 1: 2-5 June, 7-10 July Session 2: 19-23 August Session 4: 1-8 September (Samahita Retreat) A complete 300 hours of training in Centered Yoga encompassing methods and teaching from classical Raja and Hatha Yoga, across modern vinyasa and asana, to traditional pranayama and meditation, with modern science and research to guide the way forward.

200-hr Classical Yoga TT 3-29 June; 8 July-3 August; 21 October-16 November; 25 November-21 December Wise Living Yoga Academy, Chiang Mai A full immersion experience in traditional yoga studies in an Ashram-like environment.

Providing a foundation in Classical Yoga philosophy and practices, including meditation, asanas, pranayamas and simple kriyas.

For more information www.teachertraining. wiselivingyoga.com

April 2018

For more information www.teachertraining.wise livingyoga.com

Sivananda Yoga TT 30 September-28 October Chiang Rai This four-week intensive will be at the Phu Chaisai Mountain Resort. Organisers have been training yoga teachers since 1969 and aim to train students in all the theoretical and practical aspects of yoga.

For more information registrations@sivananda.org

300-hr TT with Jonas Westring, Carlos Pomeda & Balaram Chandra 1-13 November - Yoga Structure, Anatomy, Therapeutics 15-27 November - Subtle Body, Philosophy, Meditation 29 November-11 December Ayurvedic Yoga Therapy, Lifestyle Chiang Mai This is the third year the organisers are offering these three modules, which can be taken individually or together in preparation for a 500RYT. For more information www.shantaya.org

Renunciate in his forest hut

Feeding school children Delivering blankets to residents of remote villages

PHOTO ESSAY

VRAJA KISHORI SEVA TRUST

Help on the Streets of Vrindavan, India At the blanket shop!!

Forest hut dwellers visit town

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BY KRISHNAA KINKARI

Our street kitchen in Govardhan

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Bringing supplies to residents of a forest yogis hut

Vraja Kishori Seva Trust is a small working charity in Vrindavan, Uttar Pradesh, India which is traditionally a place people migrate to from all over India to practise devotional yoga. It is now seriously over populated, many who come find themselves homeless, hungry and ignored with no Government help.

be used for cultural education, storage, accommodation for volunteers and sheltering cows!

We are a working party of dedicated local residents and myself who offer seasonal help to needy children, widows, disadvantaged women, street dwellers, saints and sadhus. In this part of India, temperatures range from 50 C in the summer, down to 0 C in winter.

Here’s an idea of the costs of the typical projects we do: 1. Three-month’s supplies for a family of six, including rice, dal, flour, salt, oil, wash powder etc. INR 25,000 (US$380) 2. Feeding 100 – 200 street dwellers in Vrindavan: INR 5,000 per day (US$77) 3. Feeding 300 – 400 street dwellers in Govardhan: INR 10,000 per day (US$150) 4. Supplies for widows, including socks, blankets, soap, rice, dal. INR 350 per person (US$5) 5. Supplies for local school children, including pencils, rubbers, notebooks, jumpers, hats, blankets and hearty meal. INR350 per person (US$5) 6. Feeding 1,000 – 3,000 pilgrims. INR 10,000 per day (US$150)

Needs are mostly education and feeding. As we have zero overheads, every penny goes to food supplies, clothing, blankets, meals, educational equipment, clothes, some medical support, and in some cases pipes and tanks for water in outlying places.

We have a vehicle to distribute, our work is hand to hand, and we look for opportunities to help on such outreach trips. For example, we found a school for abandoned blind boys in a nature reserve and delivered mattresses, pillows and blankets to them all. Currently we are almost finished construction of a building for a small independent school. It will

Right now the funds come from the yoga classes I teach and yoga books I write in the UK, as well as from private donations.

If you would like to contribute or come help distribute supplies to these people, feel contact me on kinkaridasi@hotmail.com

Serving the widows

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April 2018

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REHABILITATION

LIFE CHANGING & LIFESAVING

Yoga is Nature’s Perfect Recovery Tool

BY KAROL KRAUSER

A week ago I walked out of the hospital after surgery to remove two titanium rods from my spine. Tonight my yoga practice was amazing! Cat/Cow pose never felt so good!

Thirteenth April 2017, the day my life changed. I fell 10 meters out a window to the ground, breaking three ribs, puncturing a lung and fracturing my lower spine.

I spent a month in hospital where four sixcentimetre screws and two titanium rods where inserted across three of my crushed lumbar vertebrae. This was to prevent further compression and damage, and protect the vertebrae while they healed, which could take up to a year. I could start activity when the general soreness wore off, perhaps in six months. The screws and rods would come out two years later and life would go on as usual, or so I was told.

challenging. Yet my breath was the only thing I had any control over, so that’s what I did. I focused on my breath, alternative nostril breathing and visualizing the prana moving through my body, through the chakras.

For five days I was confined to my bed unable to walk. Close friends would sit and go through asana with me visualizing and breathing through the techniques even though I remained immobile. We practiced over and over through those first days even though my body couldn’t move to participate.

Five days post-surgery I was finally able to sit up and gently walk again, but my flexibility and strength were totally gone. I could only shuffle cautiously around the halls and to the bathroom. Still I breathed, moving energy and doing what light asana I could.

After 26 days I was discharged and given a full back brace for the next 2-3 months.

When I asked about teaching yoga again, they smiled. I think they believed that would be the least of my worries. I had gone from doing a full forward fold with head to knees, the morning of the accident, to barely getting to 40 degrees on the day of my release.

Karol’s spine with screws and rods inserted

Sleeping and getting out of bed was a constant struggle. I continued my practice of short walks, breathing exercises, asana and visualization. The second week I went back to the gym and yoga. I remember the tears, not from the pain but from the emotional release and gratitude for being able to move. The positive energy from the people in the gym and studio were also food for my soul.

throughout every day. While teaching I used a lot of lower back and external hip openers which was beneficial to my students.

Despite my limitations I refined my teaching.

My dialogue, cuing and assisting became much more detailed. I found different ways to demonstrate throughout the class.

Besides normal duties I teach 10 hours a week in an international resort with people from all walks of life, physical abilities and demographics. I have to be flexible and creative never knowing who may attend. This can be challenging but extremely rewarding.

My practice over the last 10 months has been my medicine and my recovery. My practice and also the teaching and the sharing with people from all walks of life. Helping them find their own inner yogi and nurturer. It’s been moment to moment, breath to breath shared with many amazing human beings.

As I write, it’s been four days since the screws and rods were removed. ‘My friends’ are next to the computer as a reminder.

Screw and rods from Karol’s back

The doctors didn’t know what my usual was!

Yoga, exercise and movement have been my career and my life for decades. Teaching yoga, fitness, martial arts, giving massage and healing arts have been my livelihood.

However I decided to go ahead with surgery not quite aware of the limitations and trauma this would place on me.

Waking after the surgery I experienced excruciating pain beyond what I had anything I had experienced. Muscle spasms wracked my body, which made even breathing

Seven weeks after the accident I made an uncomfortable 13-hour trip from Thailand to the U.S. I spent a month with yoga, martial arts, meditation and healing arts teachers.

People I had known for decades, whose support, along with my family’s helped me through.

In early July taught my first class, less than three months after the accident.

Much of the pain reduced immediately upon their removal. Mobility and range of motion are already starting to return with my light practices. I also have trip to an Ayurvedic healing centre in India planned, for my recovery and continuing education. What was supposed to be a two-year recovery turned out to be 10 months. I attribute this to years of practice, months of rehabilitation and the love and support I received.

Humbling was an understatement, as I felt my practice regressed 50 %. Movement was much more painful. Pain every morning and

Yoga, the lifestyle it holds and the people it brings have truly been a medicine of healing and recovery and I have been truly blessed.

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THE PRACTICE

ON BEING ALIGNED

It’s a Personal thing

BY VAISHALI IYER

In the yoga world, we often talk about alignment—one of the keys to mastering postures and truly feeling the benefits of yoga. There are many views and approaches of how we can best align our bodies in the forms and movements of yoga. There are also many reasons why alignment is crucial to yoga practice.

To begin with, we cultivate alignment to be safe and prevent injury, but over time it becomes an aspect of yoga practice that goes much further and deeper than the physical.

Here I want to explore the meaning of alignment and indicate some of its qualities, so you can gauge whether you’re engaging with it fully.

Alignment is an internal, somatic [relating to the body as opposed to the mind] quality.

When aligned, we feel held—or we are hold ourselves—from within. It is light, spacious and has a feeling of right. At the same time, coming into alignment frees up stuck energy and dissolves blockages, so we are more fully alive and our bodies more open. This is a promises of yoga, and a large part of the transformation which happens on the mat.

Alignment is deeply individual, unique to each body and person. Your alignment is utterly your own. It is a natural part of your body, and, over time, something you grow into organically, the way a plant grows towards the sun. As humans, and unlike plants, we sometimes forget or get confused about the direction we’re going. This is when a teacher can help point us along the way. The teacher gives you the practice, and calls attention to the ways you’re not aligned, or deviating from your centre. However, it’s worthwhile to remember in the end, nobody outside of you can truly tell you when you are aligned— you have to feel it for yourself. In other words, you have to do the practice you’re given, and then you have to trust yourself.

Working with alignment requires you are honest with yourself, willing to recognize where you are now and work with that

Phil Goodwin’s side plank alignment is right for him, yours might be different.

reality. It implies letting go of beliefs and desires, and just focusing on what’s happening right now, in each movement and posture. It is not about matching the shape of your body to a prescribed shape you have seen in a photo or your teacher’s body.

Rather, it is about following the cues you’re given—whether visual or verbal—and taking them as gateways into your feeling-sense of your body. The cues help you discover your position and form, in relation to the earth and the space around you. The basic question is, what does it feel like to be in your body right now, in this pose or movement?

Alignment is a process, a journey we embark on with each pose and each transition. It is not a fixed state to be achieved. There are no goals. Our human body is constantly shifting, moving, growing, transforming—as is our alignment. It is recognizable, yet different, each time we come into it. Through practice, April 2018

photo by Leila Cranswick

we develop sensitivity and resilience, learning to trace even subtle misalignments and respond to them spontaneously, without thought; bringing ourselves back home, again and again, to our natural, aligned form.

When aligned, we hold ourselves from within

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MEDITATION

A BEGINNER’S GUIDE

Anywhere, Anytime, Anyone

BY LAUREN VERONA

Experts agree meditation is a powerful practice with diverse benefits. You don’t need to mediate for hours a day to enjoy these remarkable health benefits either.

Research shows even 10 minutes a day makes a positive difference to your wellbeing.

Now more than ever it is important for us to move away from stress, anxiety and doing towards simply being. Meditation has proven to lower stress and anxiety levels, and increase immunity, improve sleep, reduce pain, lower blood pressure, increase fertility, improve digestion, support emotional wellbeing and improve mental functioning.

How do you start a meditation practice?

Meditation is simple, it can be done anywhere, at any time and can be enjoyed by any age group.

Here are some tips: CREATE A SPECIAL SPACE Dedicate a space in your room, home or garden exclusively for meditation. Make sure it is comfortable with good air flow and gentle light. Somewhere you can sit undisturbed and feel safe. Eventually, even just entering this cozy nook will begin to initiate the relaxation response in your body.

SCHEDULE IT There is always a reason not to meditate! Life happens and other commitments can easily get in the way. Choose the same time each day to dedicate to your meditation, this will help to create new neural network in your brain.

USE AN APP Meditation is an age old practice, but modern times have catered to our digital dependence.

There are several apps on the market that can really support you as your take those first tentative steps into the world of meditation.

These apps offer a little more guidance and structure to keep you on track. Try Insight Meditation, Headspace, Buddhify or Stop, Breath, Think.

GET A MALA If you are looking for extra support without a

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digital device, try a mala. Mala beads were developed to assist meditation and prayer.

The 108 beads are counted as you recite a mantra of your choosing.

GET COMFY Meditation should not be painful. You are allowed to be comfortable. Sitting upright is best to stay awake, and you can use a pillow to help you sit comfortably.

START SMALL Try five minutes to begin. Establishing a habit is more important than the duration.

Once your initial commitment becomes habitual, then you can easily extend this to 10 minutes or more when you feel ready.

BE PATIENT The mind processes thoughts, that’s it’s job!

So don’t be disheartened when it is challenging to still your thoughts. The practice of meditation is learning how to detach to these thoughts - they come and go.

Like anything else in life, as you practice, it becomes easier.

TO BEGIN Firstly, get comfortable in your special space.

Close your eyes and bring attention to your breath and focus on the sensation or sound of your breath as you inhale and exhale. Just breathe naturally.

Every time your mind begins to shift its attention away from the breath, simply bring it back again. Use the physical sensations of the breath to help you, like the rise and fall of your belly.

You can say ‘breathing in,’ and ‘breathing out,’ to keep focused and relaxed, or choose two other words.

Set a timer for how long you would like to sit.

When the timer sounds, gently open your eyes.

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SERIOUS READING

WISDOM OF THE GURU

Can Lead to Realisation

BY YOGIUDAY

Serve. Love. Give. Purify. Meditate. Realise.

These are Sivanandaji’s six tiers to liberation.

Babaji re-established for mankind the practices of Kriya Yoga, a lifestyle and form of Raj Yoga, which lead to Samadhi.

Anandamayi Ma reminds us to maintain the repetition of God’s name; whichever name suits one’s temperament best, through japa and kirtan, for God’s name is also God. Bhagavan Ramana Maharshi and Sri Nisargatta Maharaj advise to enquire into one’s own self or constantly remember all that one can perceive is not one’s true Self.

The advice of the Guru is always the same: keep your mind focused on God/Self and everything else will happen on its own.

about worldly business. To such a One, the world appears merely as mental images within Himself. He does not fear; he does not question; he does not lust; he does not lie, nor steal. It is impossible for him to do so as there is no one for him to fear, no one from whom to steal or lie or question. There is only He, without a second. His Being and “others” are the One and the Only. “His” body, the world and God are Himself, without separation.

In the case of Sri Ananadamayi Ma, who left her earthly body in 1982, she never had any need for realisation, nor sadhana, as she was

The subject of God and Guru, of course, is difficult for many people, particularly in the West where individuality and the divine dollar have held such a tight grip for so long.

God’s name has been abused for selfish motives. False gurus have abused their positions. Desperate people have put their faith in many unwise, external sources.

God and Guru are One. They are Existence, Knowledge, Bliss Absolute. They are your true Self. They are One, without a second.

The Sat Guru, which is your inner Self, can offer the best path to realisation for each individual. An external, true Guru will lovingly, without personal motive, help aspirants through the myriad minefields of sadhana, helping to choose the best path for each, suited to the devotee or disciple’s individual karma and dharma. A teacher can teach many wonderful things, but the Guru alone, can lead to realisation.

For most people trained in the school of Western culture where personal power includes building protective walls between people, the idea of total surrender to another seems not only bizarre, but dangerous. This is because the Guru is seen as another person, with human flaws. The Guru, however, only wears this form as a means to help others. A true Guru has already realised for himself he is neither the body nor the mind, and rests effortlessly in the Truth at all times, eternally. Here he maintains complete awareness of his true Self even while going

goal. Knowing the Guru is Oneself takes us closer again. The ego must be abolished for recognition of the truth to occur.

Anandamayi Ma reminds us surrender is not mere passive acceptance. It is to consider everything happens as coming from God. When one surrenders, she says, one is satisfied.

It is interesting to note Sri Ma never referred to herself as a Guru. She merely existed in response to the needs of others. She was Existence, Knowledge, Bliss Absolute. And by being so, people by the hundreds of thousands flocked to have her darshan, to see her, to hear her, to watch her, and each in turn received personal guidance from her.

Merely sitting in her presence was to be filled with love and moved to tears. And without her physical body, it remains the same now.

From Joy we have come. In Joy we live and move and have our being. And in sacred perennial Joy we melt again. This is the message of the Guru. Feelings other than joy arise due to ignorance of our true being.

Sri Anandamayi Ma, 1896 - 1982

born already in an enlightened ‘state’. She had no karma to exhaust. She was not reincarnated. In her own words, She was the same before she was born, the same when she was a baby, the same as she got older and She would be the same after She left that body. Once we have faith the Guru is in fact our Self, then the concept of surrender becomes easier. Because without total surrender, liberation from the apparently endless cycle of births and deaths is impossible. It is our ego, full of its desires, which forces us to return over and over again. Following the Guru’s instructions, without question, brings us closer to the April 2018

No true Guru will ever call himself a Guru, nor refer to another as a disciple as he sees no difference or separation. How one sees oneself, one sees the world. The true Guru is a loyal friend offering pointers on the journey. The true Guru will lovingly, without personal motive, help the practitioner to get rid of the ego, the sense of individuality, the identification with the body and mind that causes all suffering.

It is true people will suffer when they take to be gurus teachers who still maintain identification with the body. There are at least two reasons for this: 1) Prior to eternal Being, one may find oneself in a temporary awareness where recognition of Oneness is there, where bliss and Truth are there, but until this stabilises and becomes permanent, one may identify with the many vrittis in the mind and fall back into the identification with the body and mind. And then spoken wisdom is from a memory in the mind, rather than from the Source of the mind and pure. If there is any

TEACHER FEATURE

MASTER JI No true Guru will ever call himself a Guru identification with the body or mind then the words and actions of the Guru will have impurities and be coloured by the fears and desires of the mind.

2) Even after being established for some time in the truth of eternal Being, when there is no danger of returning to identification with thoughts and body, the body and mind still have to finish their prarabdha karma, the karma must be played out in this life. This can be seen in the case of Gurus who appear to suffer physically with mortal disease. But this suffering is only in the mind of the disciples, as the Guru himself does not identify with the pain or upcoming death.

Here the disciple may read something into the actions of the Guru, which are not coming from the Guru himself but rather from the mind of the disciple. For a highly realized sage, with a mind cleansed of all binding vasanas, it is impossible for him or her to hurt anyone. Again, there is no ‘other’ to hurt. All is One. Here in Rishikesh, I watch as devoted souls pray, pranam and prostrate themselves to their various Deities and Gurus and I wonder how one can love Krishna more than Sivananda? Sri Anandamayi Ma more than Shiva? Jesus more than Bhagavan Ramana Maharshi? Mohammed more than the quiet Jnani living down the lane? They are all Pure Consciousness. They are all Joy. They are all Existence, Knowledge, Bliss Absolute. To recognise this is the ultimate experience of our human form.

I am blessed, living in Rishikesh, so close to so many great souls (who of course are really everywhere, always and not individual souls).

I can sit with Mataji in her ashram in the morning and sing kirtan in Sivanandaji’s quarters in the evening. Their presence is particularly palpable in these locations.

Babaji, who is ageless in form (and of course also ageless without form), and who has appeared in this body now for almost 1,800 years is present everywhere and his words are heard easily if one listens. One can sit in Satsang with sages reminding us of the Truth and whose mere presence drives us into more profound awareness. If one’s sincere goal is to be the Truth, and to give up the individual, one must immerse oneself as much as possible in this kind of environment.

We have lived many lives strengthening our personal identifications so a concerted 26

effort, which later comes to be known as effortless, must be made. The Guru is there for this purpose and this purpose only.

With progress in sadhana, personal darshan of the Guru will offer direct guidance. One day, when you least expect it, Krishna may appear before you, at first in his classical pose, standing with one leg crossed, bansuri in hand, then perhaps transforming into a more youthful and realistic human form, his dark, curly hair rich and vibrant, his face gentle and welcoming, his eyes full of love and acceptance. He may take you far away from the five senses, where there is only Him and nothing else. And He may say all that is needed is to keep awareness on Him and everything else will happen on its own. And you will know, without a doubt, this is not a hallucination, not some random thought, nor dream. And His words to you will echo forever as truth, forming the foundation of your sadhana. Of course, this kind of mental image is still a form, but it is the highest form and is a gift from the Guru to support you on your way to the Ultimate Truth.

Or one early moonlit morning you may be sitting by the Ganga and everything suddenly becomes clear. Stillness. And in stillness, mysteriously, all this movement appears: the river, this body, all thoughts, even the witness to all these things is a mental image appearing in “my” stillness. One can watch it all flow by, as the Ganga itself flows by. All appearance and disappearance pre-supposes a change against some changeless background.

This kind of darshan may come at any time; the Guru is always waiting for you to be ready. If you are feeling anxious a Guru is not available, then look inside. Your heart and Guru say the same thing. You are never alone. He is ever with you. The Guru in human form will appear when the time is right, this life or next; when the mind is sufficiently purified, when the heart is free, when your strongest desire is to know yourself, and no longer be seduced be the entertainment of the mind.

In the meantime it is important to remember a few words from Sri Ma: Open the door and step out.

The path will be made visible.

Everything that happens is OK. Always keep your mind on the goal.

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Vishwanath Mysore Shivaram is the nephew of Sri K. Pattabhi Jois, the late flag bearer of Ashtanga Vinyasa Yoga. Master Ji started studying with his uncle when he was 13 years old. Today, he teaches at Yoga Acharya Mysore (www.yogamasterji.com).

WHAT ARE THE THREE MOST COMMON ADVICES YOU OFFER STUDENTS? Only one advice - practice regularly, then you will experience the subtle benefits and improvement comes naturally. When you do asana in a systematic way the personality and lifestyle changes, the ego softens, you will not be arrogant and you will be more serious in all activities.

WHO IS YOUR GURU ?

I will only have one yoga Guru - Pattabhi Jois.

YOU STOPPED YOUR PHYSICAL PRACTICE AND CONTINUED WITH THE FURTHER LIMBS, PRANAYAMA AND PRATYAHARA. IS THIS IMPORTANT FOR SPIRITUAL DEVELOPMENT? WHAT ABOUT THE ASANA? The physical aspect of yoga we do not stop.

We continue to move maintaining yoga principles and practice asanas when required. Asana is more than just the postures of the Ashtanga series. Most of my practice is now concentrated on the other limbs of yoga - pranayama and meditation.

WHICH THREE PRANAYAMAS ARE MOST HELPFUL TO MOST PEOPLE? Nadi Shrodohar – alternate nostril breathing benefits many people.

Surya Bhedana – right nostril breathing, maintains metabolism.

Shitkari – hissing breath, keeps a body cool.

WHAT IS YOUR WISH FOR HUMANITY? Peace. Everybody should be happy, and if they can practice yoga with this intention, it will be easy to build a better society.

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April 2018

DRISTI - MAHABHARATA

MAHABHARATA A Brief Exploration of the Ancient Classic

BY SRI RADHIKA SHARMA

THE ROAD TO FREEDOM Mahabharata and other Indian texts inspire one student in her personal and spiritual journey..............................................................................34 30

CHAKRAVUYUHA A wheel shapped military formation provides a lesson in the Mahabharata and for readers too............................................................35

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Scenes from the Mahabharata.

Top: the disrobing of Queen Draupadi.

Above left: Epic battle.

Above right: Krishna dictates the Mahabharata to Lord Ganesh.

Left: the many faces of Krishna.

Below: the gambling episode.

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The Mahabharata is a great epic spoken by the sage Vyasadeva, the literary incarnation of Sri Krishna, with Lord Ganesha, the elephant headed one, as his scribe.

It describes the struggle for the throne between the five sons of Pandu (known as the Pandavas) and their cunning manipulative cousins, the Kauravas. The Pandavas were to rightfully inherit the kingdom from their father, Pandu, who unfortunately died young. But as the five Pandavas were still minors, their uncle and father of the Kauravas, the blind Dhritarashtra, was appointed to act as king until the Pandavas, headed by the pious and righteous Yudhishtira, were old enough to rule.

However, the 100 sons of Dhritarashtra, headed by the wicked and envious Duryodhana, grew increasingly greedy and resentful that they would be deprived of the vast and prosperous kingdom. The Kauravas therefore, plotted to kill the Pandavas in various ways but were unsuccessful, as the Pandavas were time and time again, protected and saved by Sri Krishna.

The blind Dhritarashtra, out of guilt and fear, split the kingdom in half, giving the better half to his sons and the worse half to the Pandavas. But with Sri Krishna’s help, the kingdom ruled by the Pandavas flourished and became more opulent in all respects, compared to that of the Kauravas.

Seething with envy and hatred at the Pandavas’ prosperity and fame, Duryodhana challenged Yudhishtira to a game of dice, with the intention of usurping his kingdom.

The game was rigged and Yudhishtira did indeed lose everything to Duryodhana.

Sent into exile for 13 years according to the terms of the contest, the Pandavas served their sentence and returned to reclaim their kingdom. However, the Kauravas refused to return it, resulting in a great 18-day battle between the two sides, at Kurukshetra, with the Pandavas emerging victorious.

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But the Mahabharata is not merely a historical account. Although it may be viewed as a description of the lives of some individuals, it actually deals with a broad canvas of life situations experienced by every individual, projected through the various personalities within the story.

In a broader sense, Mahabharata depicts an eternal fight between evil and dharma (righteous action). The Pandavas, who represent dharma, had to go through many struggles and conflicts but eventually emerged victorious, thereby showing how dharma always prevails. The Pandavas were supported by the guidance of the saintly, direction of scriptures and protection of Sri Krishna, with their own actions based on dharma at the forefront.

However, given the Mahabharata occurred in an entirely different time and circumstances, is it still relevant for us today?

The Mahabharata actually embodies timeless values and questions - what is dharma, i.e. what is the purpose of our lives? What is it that we are meant to do? When faced with a challenging situation, what is the right thing to do?

This is a question each one of us faces at some point in our lives - and this is what gives the Mahabharata its universal appeal. The essential values that drive the characters - be they good or bad - are something we can see across time, place and circumstances. The situations and circumstances in the Mahabharata are something we can easily and readily relate to. In it, we find virtue, greed, anger, betrayal, envy, drama, commitment, faithfulness, love, friendship, duty, etc. encompassing the entire panorama of human emotions and interactions.

We see Duryodhana has envy for his cousins - in today’s world it is common to see extreme rivalry and quarrel amongst family members. At other times, we see that family NAMASKAR

members, in spite of having various differences, remain united due to having a common goal/interest, as exemplified by the Pandavas, and we see this also in today’s world, i.e. a higher cause uniting a group of diverse people.

Therefore the Mahabharata is as relevant today as it was when it occurred - perhaps even more so today, as we are constantly faced with the challenge of understanding and taking the right course of action.

In this great epic, Vyasadeva brilliantly brings out life’s situations and their consequent implications depending upon how the characters chose to act. One of the most (in) famous and fascinating incidents in the Mahabharata which highlights this, is the gambling match.

What transpires during the gambling match holds many eye opening lessons, some of which I outline below: 1. AVOID GAMBLING Gambling is an obsession never regarded respectable, even in present society.

However much fortune one makes through gambling, one hesitates to mention it openly as it is perceived as an addictive vice. History is witness to many great personalities who were ruined by succumbing to the vicious obsession of gambling.

King Yudhishtira, the epitome of truthfulness and dharma, became so overcome by the addictive effect of gambling he lost his intelligence to the extent of staking his wealth, kingdom, brothers and even his own wife, at the gambling match. A reminder that even a person of very high morals and ethics, who is of good character, can fall prey to the detrimental effects of gambling. This cautions us against taking up gambling as it is highly addictive and in the worst case scenario, one can lose everything dear in life.

2. FAIRNESS OVER FILIAL LOVE Although King Dhritarashtra knew well this

Where the female relations live in grief, the family soon wholly perishes; but where they are happy, that family ever prospers

gambling match would prove unfair to the Pandavas, he nevertheless allowed it to take place. Blinded by filial love and an extremely unhealthy attachment to his son Duryodhana, he chose to indulge his son’s whims, rather than do the right thing, as was incumbent upon his as the king.

Therefore, in spite of being famous for his great acts of charity, and although knowing full well women are to be treated with the utmost respect, Karna actually sided with Duryodhana and the Kauravas during the gambling match, even inciting Dushasan to disrobe Draupadi in public.

Thus, Dhritarashtra was not only physically blind, but also morally and spiritually blind.

His character highlights the dangers of harbouring great ambitions and becoming blinded by attachment to one’s kin, as these will become an impediment to being objective or fair when taking decisions.

From this, we learn the company we keep has great impact on our consciousness and behaviour. It highlights the importance of choosing the right kind of association in our daily lives.

3. RESPECT WOMEN Arguably the most awful act in the Mahabharata, and the most often referred to, is of Queen Draupadi being dragged into King Dhritarashtra’s court and publicly disrobed by the Kauravas in front of the assembled elders of the Kuru dynasty.

There is a Vedic saying : “Where women are worshiped, there the Gods dwell. Where women are honored, there the Gods are pleased; but where they are not honored, no sacred rite yields rewards. Where the female relations live in grief, the family soon wholly perishes; but that family where they are happy, ever prospers”.

It is said this act of public disrobing Queen Draupadi, spelled the beginning of the end for the Kuru dynasty. In today’s society, where exploitation and abuse of women occurs on many levels, we are reminded of the importance of cherishing and respecting women, for the betterment of society at large, as well as for the betterment of the women themselves.

4. KEEP GOOD COMPANY Karna, although one of the Pandavas by birth, spent most of his life associating with the wicked Duryodhana. Accordingly, he acquired a similar mentality and supported Duryodhana in all his evil schemes.

5. TAKE CARE WHO YOU ARE OBLIGATED TO As Queen Draupadi was being insulted in the royal assembly, none of the elders of the Kuru clan, including great grandfather Bhisma and Dronacharya, the exalted Guru of the royal princes, did anything to stop the public dishonouring of Queen Draupadi.

This is with the exception of the Prime Minister, Vidura, who objected to the actions of Duryodhana, but whose pleas fell on deaf ears.

The reason was they had accepted many favours from King Dhritharashtra, including being financially supported by him. As such, their obligation towards the king took precedence over their duty to do the right thing, i.e. to protect the queen’s honour.

This is a lesson to be careful who we accept favours from. Obligation to someone of dubious character can censor us from speaking out against injustice, when that person chooses to do something that is clearly wrong or unacceptable.

6. CHOOSE THE RIGHT SHELTER As she was being insulted in the royal assembly hall, Queen Draupadi approached the elders of the Kuru clan at the assembly for protection, expecting them to put a stop to the heinous act - however, none of them came to her rescue. Outraged, shocked and bitterly disappointed, Draupadi finally April 2018

turned to Lord Krishna for shelter, understanding that none of her near and dear ones, including her husbands, could give her the protection she sought.

This highlights our tendency to take shelter in various temporary things in life - position, power, money, relationships. It shows us the futility of taking shelter of such impermanent things and instead encourages us to ultimately repose our faith and dependence on God. Although it was spoken in a distant age, from the ethical and the spiritual perspective, the Mahabharata holds perennial relevance.

Mahabharata has the power to lead us to the path traversed by all the great spiritual preceptors and seekers of truth. It urges one to become a participant, not a mere spectator - thus, the Mahabharata does not merely teach about life, but it is life itself.

More importantly, the Bhagavad Gita, the jewel of the Mahabharata, was spoken by Krishna to Arjuna at the onset of the Kurukshetra war, as the two sides stood poised for battle. That transcendental and timeless conversation has the power to awaken our eternal consciousness, and it is a necessity for anyone serious about yoga, selfrealization or spiritual fulfillment.

“This knowledge is the king of education, the most secret of all secrets. It is the purest knowledge, and because it gives direct perception of the self by realization, it is the perfection of religion. It is everlasting and it is joyfully performed.” (Bhagavad Gita 9.2.)

There is so much to write, explore and discuss about the Mahabharata - one can hardly do any justice to it in a few paragraphs or pages. This article is a humble effort on my part to evoke further interest and inspire the reader to explore this timeless epic in greater detail.

DRISTI

THE ROAD TO FREEDOM

Follow the Four Goals of Life

BY GABRIELLE MCMAHON

The Mahabharata beautifully and practically offers guidance for personal growth by integrating the four goals in daily life. These four goals of human life are also known as Purusartha “object of human pursuit”.

FOUR GOALS OF LIFE 1. Dharma is the right way of living.

Consciousness of one’s thoughts, words and actions. The principle of duty, which supports, sustains, and upholds a human being through good works, moral values and character for higher levels of happiness, irrespective of caste, faith, religion, or belief.

All of us come to life with a purpose we must answer and follow. We have a role in our family and society and dharma guides us to the right action, to fulfil this role, for our personal and societal well being and cohesion.

“Never try to do good deeds under the influence of passion, fear, or greed…” Udyogaparva, Mahabharata This concept of right way of living, of practicing right conduct, was strictly followed by Shivapuri Baba, a Hindu saint who lived to 136, and is well known for his undertaking and teachings on Right Living.

Benefiting personal and social cohesion.

What is the gift of his Right Life? ”It is very simple, to carry Body, Intellect, Mind and Soul to perfection”. Shivapuri Baba 2. Artha is to make a living by our own action, that is a job or profession, to fulfil our duty and necessity. Artha, gives one a sense of purpose and direction, providing not only financial wealth but also a sense of stability, prosperity and security, from our career to health and relationships. The earning of wealth provides one with the means to pursue opportunities to further themselves, or to exist in ones desired state of being, and for some the means to support their spiritual path and dharma.

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Our work can bring personal satisfaction and a sense of contribution to society, whilst the remuneration can support our family and life.

“If you don’t fight for what you want, Don’t cry for what you lost” - Lord Krishna, Bhagavad Gita.

3. Kama is to find pleasure in daily life. It represents the pleasure of the senses, our desires, passions, emotions, as well as love.

This can be by eating good food, sleeping well, enjoying positive entertainment, laughing, being with your family and enjoying our work.

Practicing Artha properly and having the right balance of desire with no attachment can keep us on this path. Without the negative influence of greed and desire, we can have control over our human lust for material wealth. If not, it can take us into the wrong social circles and take us away from our true nature and our ultimate human desire to rediscover deep inner happiness, bliss.

“Those who can control their senses can acquire the sovereignty of the whole world.” Vidura to Yudhishthria 4. Moksha is to find the ultimate goal in life, the true pleasure in life, which is self realisation or enlightenment. Moksha is being free from the cycle of death and rebirth, known as samskara.

“Meet this transient world with neither grasping nor fear, trust the unfolding of life, and you will attain true serenity.” - Sri Krishna FINANCIAL GAIN When I stepped into full-time yoga a decade ago, I struggled with the balance between Dharma, Artha and Kama. Receiving an income and a living from teaching yoga, a pursuit in life I perceived should be without financial gain, from a pure and selfless state required a lot of self-enquiry.

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I wondered: How can I earn a living from teaching yoga when the “real” and hard-core yogis are sitting in a cave in the middle of the jungle, with little of the human necessities I have? How can I ask for money when the yoga I was sharing wasn’t even my own, it had been passed down to me over thousands of years?

However even as I asked myself these questions, my yoga business grew as both individuals and businesses desire to learn and engage my services continued to expand.

Additionally, my teacher reminded me about the Four Goals of Life and in particular Artha, in response to my questions about finding the balance.

Do naught to others which, if done to thee, would cause thee pain: this is the sum of duty. - Mahabharata FINDING THE BALANCE Fortunately I realised it was my duty and it was more than OK to be a full time yoga and meditation teacher and to earn a living at it.

To live in this world requires us to contribute to family and society, to develop ourselves and to create wealth so we are afforded the opportunities for spiritual growth when on the path to enlightenment.

The four goals are about standing in the truth and not being caught up in the Kleshas like ignorance, ego, attachment, as well as greed and desire.

WHICH OF THE FOUR GOALS IS THE MOST IMPORTANT? Moksha is regarded as being the most important. Our deepest human desire is to realise our true self through with the ultimate aim being liberation, Moksha.

Even a person performing the right action (Dharma), making a living (Artha), and making himself happy in daily life (Kama), are only stepping stones towards achieving the fourth goal of Moksha to find true

DRISTI

CHAKRAVUYUHA

Life lessons from a Military Formation

BY LOGANATHAN PANDIAN

happiness, beyond materialistic pleasure, to complete freedom.

Seek spiritual riches within. What you are is much greater than anything or anyone else you have ever yearned for. - Paramhansa Yogananda WHY FOLLOW THE FOUR GOALS? Why should one align themselves with these four goals? If our ultimate goal is deep inner happiness, we can attain to these goals through Right Action in our daily living, to create the undisturbed state of inner harmony.

If you don’t fight for what you want, don’t cry for what you lost

Composed around 400 AD, the Mahabharata is the story of the great Kurukshetra war between the Pandavas and Kauravas families in India. The teachings imparted through this tale, are equally valid today as when first written and offer valuable lessons to people of all nationalities.

Comprising more than 200,000 Sanskrit verses divided into 18 parts, it is one of the longest Sanskrit scriptures. Amazing to think it was originally transmitted orally at devotional gatherings. More recently, in India it was a stage show throughout the 1970s and a television series in the 1980s.

It tells the tale of three brothers: Pandu, Vithura and Dhritarastra who lived in Hastinapura. Pandu ruled the kingdom, Vithura was his chief advisor and Dhritarastra was blind by birth.

Pandu had two wives Kunti and Madri, who gave birth to five sons: Yudhishthira, Bhima, Arjuna, Nakula and Sahadeva. The five sons all married the same woman – Draupadi.

After Pandu died, the kingdom passed to the blind King Dhritarastra. He and his wife Gandhari had 100 sons and one daughter.

Their children were are called Kauravas, and among the most well known were Duryodhana, Vikarna, Dushasana, Yuyutsu, and Dussala.

The story of Mahabharata is about who should rightly be on the Hastinapur throne.

Either Pandu’s elder son Yudhishthira who is on the path of dharma (good virtues), or Dhristarastra’s elder son Duryodhana who is on the path of adharma (bad virtues).

The tradition at the time was the eldest son of the family should rule, but as Dhuruyodhana is younger than Yudhishthira, there is a power struggle between the two branches of the families - Pandavas and Kauravas, which leads to the battle of Kurukshetra.

King Pandu

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The stories in the Mahabharata highlight the triumph of good over evil, and the importance of dharma in the journey towards moksha (liberation).

For example in the Bhagavad Gita, a sub story of the Mahabharata, Krishna teaches Arjuna to deal with his internal struggle over his duty to fight for the kingdom and his dislike of fighting against family, friends and teachers.

My favourite story takes part on the thirteenth day of the war, and involves Abhimanyu, the son of Arjuna. The Kaurava forces have formed a military defense called a chakravyuha, with the intention of capturing Yudhishthira, the eldest Pandava son.

Abhimanyu, having heard his father speak of this military formation, while he was in his mother’s belly, was filled with selfconfidence about defeating the enemy. He pierced the chakravyuha, killing thousands of the opposition’s warriors in the process.

Alas, Abhimanyu had not heard the other half of the story - how to escape from the chakravyuha. He was killed by the Kaurava.

“There will be an end to the life of him who, having climbed out to the end of a branch, ventures to go further.”

I take this kural as a warning against greed, impatience, lack of awareness, over optimism, complacency, indecision and the like.

There are a lifetime of important and helpful teachings to be learned from this epic. I share my favourites in the hope you will be enticed to read and learn more yourself.

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April 2018

IN BRIEF

MUDRAS

BY KRISHNAA KINKARI So far, in this series of articles, we have examined mudras which bring beneficial balancing attention and activity to the five elements of which the body is made up. We have also learnt mudras to correctly direct the five upavayus: prana, udana, vayana, samana and apana.

With reference to previous mudra study in these articles it becomes clear just how effective mudra is as a practice.

We have seen how the Pratyahar and the Dharana/Dhyana aspects of Sri Patanjalis

Ashtanga Yoga are brought to biopsychological credence though mudra practice.

Mudra practice brings awareness to every part of our being, making us fully conscious and thus dignifying our bodies and minds and letting us function through the guiding force of the soul. The system of Ashtanga Yoga of Sri Patanjali leaves no stone unturned in the eternal search of perfection for sentient beings.

Let’s now look at his teachings on the Pancakosa (five sheaths) and how mudras also address them. In brief of course!

The five kosas are: 1. Annamaya: anatomical (physiological) Formed with the grains we eat and groomed through asana practice.

2. Pranamaya: our energy body Groomed through pranayama.

3. Manomaya: mental/emotional Groomed through yama and niyama. The mind acquires knowledge objectively but intelligence needs subjective experience which becomes greater than wisdom.

4. Vigyanamaya: intellectual wisdom Groomed through Pratyahar and Dharana 5. Anandamaya: inner bliss, the core of existence. Already perfect and eventually reached through yogic diligence.

Mudras this month:

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UTTARABODHI Prayer position with both hands then separate the thumbs from the four fingers.

Place the tips of both thumbs at the centre of the eyebrows, the Ajna chakra, third eye and point all the fingers upwards.

The intention is to guide the mind to higher purposes.

Smooth, even, long deep breaths for as long as one can.

GYANA MUDRA Place the palm of the right hand on the heart chakra.

The left hand rests with the palm downwards on the left knee. This revives the deep soul heart energy.

The practitioner revitalizes, realizes their true identity and potential, gaining clarity and generosity, compassion and mercy. These can be said to be the signs of true wisdom.

RETREAT REVIEW

LOVING KINDNESS IN MYANMAR

BY TIA SINHA In January and February, 2017 and 2018, I attended month-long Metta (Loving Kindness) meditation retreats in Myanmar (former Burma). These annual international Metta retreats are held at the Chanmyay Myaing Forest Meditation Centre (CMMC), in a forest on a hill, a comfortable two-hour drive from Mandalay International Airport.

A month-long retreat and two fortnight-long retreats are offered annually. Registration opens on May 1 every year and seats are usually filled up the same day.

Our teachers were Sayadaw Indaka (the Abbot), Venerable Viranani (a Theravadin nun from Hawaii) and Venerable Ariya Nani (from Switzerland). Both Venerable Viranani and Venerable Ariya Nani have taught at Sharon Salzberg’s Insight Meditation Society in Barre, Massachusetts. All three teachers teach meditation internationally.

THE PRACTICE We were encouraged to recite the Metta

phrases repeatedly in our mother tongue, as a concentration practice. These Metta phrases were: May I/my benefactor/friend/this stranger/difficult person/all beings/all beings in the ten directions be well, happy and peaceful. It is believed mere mechanical recitation of the Metta phrases works as it plants positive seeds in the mind stream.

However, we were constantly reminded to stay in the body, to be aware of sensations and to focus on the heart centre while reciting these phrases, to recite slowly, and, as often as possible, to bring the attention back to the meaning of the phrases, particularly the key words, ‘well, happy and peaceful’.

encouraged to hold whatever came up, in a blanket of Metta. If the delusions came up too intensely, the practice of Vipassana was advised. We were reminded to be gentler and kinder to the delusions. To welcome them, laugh at them and not push them away.

Although the retreat was in silence, tenminute private discussions with one of the three teachers almost every day prevented one from falling into a black hole of negativity (as can easily happen in retreats).

SCHEDULE Wake-up 4.30am, first sit 5 and last sit finished at 9.30pm. We could alternate between sitting and walking meditation for as long as we wished. We could also walk on a beautiful forest path. We took the nine precepts daily and there was a daily Dharma talk by one of the teachers. Venerables Viranani and Ariya Nani’s talks on Metta were in flawless English. Sayadaw’s talks were translated into English by Venerable Ariya Nani. In the evening, we chanted together in Pali, Burmese, English and German!

Visits to Thaleba each year were heartwarming. ‘Metta in Action’ funds and implements development projects like water tanks, clinics and solar electricity in Sayadaw Indaka’s village, Thaleba. Over 30,000 villagers in Burma have benefited from Metta in Action.

As expected, the Metta retreat brought up some of the stuff and usual patterns blocking Metta and needed Metta. In addition to concentrating on the Metta phrases, we were

April 2018

It was good to attend a retreat where the focus was not weeding (eradicating causes of suffering, as is the focus in Vipassana retreats) but planting and watering seeds for flowers (planting seeds gives rise to happiness). The Metta practice felt like a balm over old wounds, an armour against delusions and a preparation for Vipassana.

Our teachers emphasized relaxed effort and sufficient relaxation. There was also time for a short yoga asana practice in my room.

BOOK REVIEW FACILITIES We had well-maintained individual kutis (cottages) to ourselves, with attached bathrooms. Bathroom slippers, hand towels and other cleaning material were all very thoughtfully provided. I was floored by the retreat facilities and moved by the graciousness and genuine affection of CMMC’s staff and teachers.

MAKE ME HAPPY SALADS

by Zarine Jalil Menon REVIEW BY TIA SINHA

Meals were donated by meditators and Burmese patrons or lay practitioners and comprised a wide variety of nutritious and delicious vegetarian food. All donors were individually blessed by the teachers in a beautiful and moving ceremony to laud and encourage positive deeds. The practice of rejoicing publicly was heart-opening.

Myanmar offers skilled guidance and excellent facilities to meditators.

For further details, meditation-inburma.com, viranani@gmail.com, ariya@gmx.ch

Children will develop a taste for what we feed them and how we feed them. I find giving importance to presentation while preparing salads really helps - Zarine Jalil Menon Make Me Happy Salads is a wonderful book for toddlers, and for parents who are looking for healthy ways to feed their toddlers and older children. And for salad buffs of any age!

Or for those who want to eat healthier.

However, this book is not intended to make readers aware of what we already know. It is not meant to provide nutritional information or data that is easily available at the click of a button. The author’s intent is to inspire love for salads, not just the eating of them, but also the creation and the appearance of them before we dig in.

In Make Me Happy Salads, the image of each salad is accompanied by a little poem and is a work of art. Yet the ingredients are simple.

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And so are the recipes. These recipes are provided at the end of the book in order not to clutter the author’s artistic salad creations. By keeping the ingredients simple, the method easy and the process fun, this gem of a book shows how easy it is to make salads a part of our daily diet.

The salad creations in Make Me Happy Salads follow a natural rhythm. The book starts with an image of the rising sun and ends with an image of the moon. It presents one image, or rather, one work of art, at a time. It takes the reader through different seasons. It introduces small creatures that are part of our eco system. It portrays trees in their myriad forms. It portrays the hills, the seas, the rivers and the oceans. All with

carrots, broccoli, tomatoes, cucumber, pineapples, strawberries, apples, oranges and so on! By giving small creatures like bees and caterpillars the same importance as big mountains and vast oceans, the author, Zarine has attempted to highlight the interdependence of various eco systems. And all in such a delightfully creative, colourful and chirpy way!

“If this book manages to encourage children to observe and make art inspired by nature, on their plate, my work is done,” says Zarine. She hopes that her book inspires parents to create simple but fun salads with and for their children. A former television executive who was passionate about innovative and fresh content in children’s entertainment, and now the mother of a toddler called Kabir, Zarine lives in Mumbai. As the founder of Salad Stories, Zarine conducts storytelling and salad making workshops for children. She can be reached on makemehappysalads.com and www.facebook.com/ saladstories.in.

I am not big on salads myself. I can’t remember ever really taking the trouble to prepare elaborate salads. But I actually felt like trying out some of Zarine’s cute creations, her broccoli and cucumber mountains and her lake of grapes in particular. Her salads jump out at us from their delightful pictures in the book, making us want to eat them!

In a world where junk food reigns supreme, Zarine’s inspiring book on salads provides valuable pointers on developing healthy eating habits at a young age and that too, in a non-didactic, creative and playful way. Not just toddlers and their parents, this book can appeal to all those, who, like Pippi Longstocking, never wanted to grow up.

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April 2018

DIRECTORY

Guide to yoga studios & teachers

ANAHATA VILLAS & SPA RESORT Ubud, Bali, Indonesia s: group retreats, yoga for private & corporates. Yoga studio available for rent. l: Indonesian & English t: (62) 361 8987 991 / (62) 811 8748 910 / (62) 811 1442 233 f: (62) 361 8987 804 e:salesexecutive@anahataresort.com / info@anahataresort.com w:www.anahataresort.com ANAHATA YOGA 18/F Lyndhurst Tower, 1 Lyndhurst Terrace, Central, Hong Kong s: Hatha, Ashtanga, Yoga therapy, Yin and more. Groups & privates t: +852 2905 1822 e: enquiry@anahatayoga.com.hk w: www.anahatayoga.com.hk Anna Ng Privates d: Hong Kong s: Hatha yoga l: Cantonese t: (852) 9483 1167 e: gazebofl@netvigator.com Ariel Tang Yoga & Healing d: Hong Kong, Asia E-RYT500+, Yin Yoga Teacher Trainer, Certified Jivamukti, Reiki Master Teacher; Teacher Trainings, Retreats, Workshops s: Yin, Jivamukti, Yin Yang, Anatomy, Meditation, Life Teachings l: English, Cantonese t: +852 91868225 e: info@arieltang.com w: www.arieltang.com B.K.S. IYENGAR YOGA ASSOCIATION OF MACAU 174, Rua de Pequim, Edif Centro Com. Kong Fat, 7A, Macau s: Iyengar t:(853)2882 3210/6662 0386 44

e:yoga@macau.ctm.net w:www.iyengar-yoga-macauchina.com David Kim Yoga E-RYT 500+, Senior YogaWorks and YogaWise Yin Yoga Teacher Trainer; International TTs, Workshops & Retreats d: USA, Asia, Europe, Australia s: Yin Yoga, YogaWorks, Vinyasa Flow l: English, some Korean t: +1 310 480 5277 e: david@davidkimyoga.comw: www.davidkimyoga.com FLEX STUDIO Island South Shops 308-310 One Island South, 2 Heung Yip Road, Aberdeen, Hong Kong s: Vinyasa, Power, Detox, Hatha, Pre-Natal, Kids Yoga t: + 852 2813 2212 f: + 852 2813 2281 e: info@flexhk.com Central 3 & 4/F Man Cheung Building, 1517 Wyndham Street, Central, Hong Kong s: Detox, Power, Pre-Natal Yoga t: + 852 2813-2399 f: + 852 2812 6708 e: central@flexhk.com www.flexhk.com YOGA CENTRAL-IYENGAR CENTRAL s: Boutique studio with Iyengar Yoga classes; flexible timings for corporate wellness, schools, small groups and privates l: English, Cantonese, Mandarin, French, Malay t: +852 2982 4308 e:yogacentralhk@gmail.com w:www.yogacentral.hk

PURE YOGA Hong Kong 16/F The Centrium, 60 Wyndham Street, Central t: +852 2971 0055 25/F Soundwill Plaza, 38 Russell St, Causeway Bay t: +852 2970 2299 14/F Peninsula Office Tower, 18 Middle Road, Tsim Sha Tsui, Kowloon t: +852 8129 8800 9/F Langham Place Office Tower, 8 Argyle Street, Kowloon t: +852 3691 3691 4/F Lincoln House, TaiKoo Place, 979 King’s Rd, Quarry Bay t: +852 8129 1188 2/F Asia Standard Tower, 59 Queen’s Road, Central t: + 852 3524 7108 Level 1 The Pulse, 28 Beach Road, Repulse Bay t: +852 8200 0908 3/f Hutchison House, 10 Harcourt Road, Admiralty t: +852 8105 5838 7/F World Trade Centre, 280 Gloucester Road, Causeway Bay t:+852 8108 7889 Shanghai 615 iapm mall, 999 Huai Hai Zhong Road, Xuhui District t: +86 21 5466 1266 335 Plaza 66 Mall, 1266 Nanjing West Road, Jing.an District t: +86 21 6279 1119 Singapore 391A Orchard Road, #18-00 Ngee Ann City Tower A t: +65 6733 8863

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30 Raffles Place, 04-00 Chevron House t: +65 6304 2257 #06-02 Asia Square Tower 2, 12 Marina View t: 65 6100 8866 Taiwan 151 Chung Hsiao East Road, Sec 4, Taipei t: +886 02 8161 7888 4/f Urban One, 1 Qingcheng St, Taipei t: +886 02 8161 7868 Ling Yoga and Wellbeing, Private Yoga Teacher, Privates, Groups, Corporates, Free Yoga Community Event: Yoga in the Park with Ling www.meetup.com/ yogaintheparkhk d: Hong Kong, China s: Yoga Therapy, Sivananda, Hatha, Svastha, Mindfulness, Yin, Breathing (Pranayama), Guided Meditation, Total Relaxation (Yoga Nidra) l: English, Cantonese, Mandarin t: +852 9465 6461 e: yogawithling@gmail.com w: www.facebook.com/ yogawithling RADIANTLY ALIVE YOGA STUDIO Jalan Jembawan No. 3 Ubud, Bali, 80571, Indonesia l: English s: Radiantly Alive Vinyasa, Roll & Release, Qigong, Sky Yoga, Hatha, Ashtanga, Yin, Bhakti, Yoga Teacher Trainings, Yoga Therapy & Detox Programm, Healing sessions t: +62 (0)361 978 055 e: info@radiantlyalive.com w: www.radiantlyalive.com

namaskar SHAKTI HEALING CIRCLE 7/F Glenealy Tower, 1 Glenealy, Central, Hong Kong. s: Reiki healing classes, life coaching, Shamanic healing and workshops, Ayurveda, Feng Shui consultations, Angel Cards t: +852 2521 5099 e: info@shaktihealingcircle.com w: www.shaktihealingcircle.com SPACE YOGA s: Hatha, Ashtanga, Advanced, Flow, Yin, Yin Yang, Restorative, Hot, Yin/Meditation, Pranayama, Mat Pilates, Jivamukti, Universal, Myofascial Release Yoga, Mindful Yoga, Rope Wall Yoga, Yoga Nidra and Yoga Therapy l: English and Mandarin w: www.withinspace.com An-Ho Studio 16 F, No. 27, An-Ho Road, Section 1 Taipei, Taiwan t: +886.2.2773.8108 Tien-Mu Studio #5, Lane 43, Tian-Mu E. Road, Taipei, Taiwan t: +886.2.28772108 Sravaniya DiPecoraro d: Hong Kong s: Barefoot Philosopher Yoga, Vedanta, Bhagavad Gita, Yoga Sutras; beginners and advanced; ACBSP disciple (1971), YA ERYT500, Sivananda Certified (1991) l: English and Mandarin t: +852 9856 0799 e: info@barefootphilosopher.press w: www.barefootphilosopher.press

THE YOGA ROOM 3, 4, 6, 16/F (Studios) & 15/F (Office) Xiu Ping Commercial Bldg, 104 Jervois St, Sheung Wan, Hong Kong s: Hatha, Hot, Ashtanga, Vinyasa, Candlelight Yin, Yoga Therapy, Jivamukti, Hammock Yoga, Mindfulness Yoga, Detox Yoga, Pre-natal Yoga, Pre-natal Pilates, Mat Pilates, TRX, Kids Yoga and Mum & Baby Yoga l: English, Cantonese t: + 852 2544 8398 e: info@yogaroomhk.com w: www.yogaroomhk.com THE COLLECTIVE, DESA SENI SCHOOL OF YOGA Jl. Subak Sari #13, Canggu, Bali, Indonesia s: Full service resort, Ashtanga, Embodied Flow, Hatha, Kundalini, Restorative, Tantra, Therapeutics, Yin, Yang, Vinyasa, Buddhist Meditation, Vedic Meditation. Teacher Trainings, Intensives, Privates, Workshops, specialising in hosting retreats. t: +62 361 844 6392 e: info@desaseni.com w: www.desaseni.com WISE LIVING YOGA ACADEMY 198 Moo 2, Luang Nuea, Doi Saket, Chiang Mai, Thailand s: Classical Yoga, Hatha Yoga, Yoga Therapy t: +66 8254 67995 e: info@wiselivingyoga.com w: www.wiselivingyoga.com

4 times a year 5,000 copies 21 countries

Australia Austria Canada China Finland Hong Kong India Indonesia Japan Macau Malaysia Netherlands Philippines Singapore South Korea Taiwan Thailand Turkey UK USA Vietnam

DISPLAY ADVERTISING RATES & SIZES Outside back cover HK$26,000 210 mm x 297 mm Inside front cover HK$3,700 210 mm x 297 mm Inside back cover HK$2,800 210 mm x 297 mm Full page HK$2,300 210 mm x 297 mm 1/2 page (horizontal) HK$1,600 180 mm x 133.5 mm 1/2 page (vertical) HK$1,600 88 mm x 275 mm 1/4 page HK$730 88 mm X 133.5 mm 1/8 page HK$460 88 mm x 66 mm DIRECTORY Individual listing Studio listing

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PUBLICATION DATES, BOOKING & MATERIAL DEADLINES Publication date Booking Deadline Material Deadline January December 1 December 10 April March 1 March 10 July June 1 June 10 October September 1 September 10 NOTES Advertising materials should in black & white and submitted as 300 dpi high resolution .tif files (no pdf or ai files please) Listings should be submitted as text only (approx 35 words) PAYMENT Payments should be made in Hong Kong dollars to: Namaskar c/o Carol Adams, Flat 101, Block L, Telford Gardens, Kowloon, Hong Kong INFORMATION Carol +44 75432 55886 / carol@caroladams.hk Frances +852 9460 1967 / fgairns@netvigator.com

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